Workout/Lifting Thread and Health Thread

Dr Winston O'Boogie Senior Member
3,345 posts 24 reps Joined Oct 2010
Fri, Mar 5, 2021 1:59 PM
posted by Verbal Kint

No link.  Stating because I'd actually be interested in reviewing his theory/philosophy


Sounds 82% similar to what I do, curious if performing 7 workouts into 5 days, when you double up, how does that look for the day?  i.e. lift before or after cardio?, time frame between the different workloads?

https://www.readysetgofitness.com/


First of all, how many workouts your do per week will depend upon how you assess your fitness state when you begin.  There are 5 categories.  Category 5 is for someone in elite shape; 1 is for someone who hasn't worked out in forever.  I'm on level 4 not because I'm in tip top shape, but because I've consistently worked out for years and my body is used to it.  As I said earlier, I am 50 years old.  I don't have any injuries, but I suffer greatly when I do a "heavy" lift program.  

The backbone of this program is the sprint interval cardio.  On day s where lifting and cardio are both on the schedule, you do the cardio first.    


Here is another link to the actual workout plans from the book:

https://www.readysetgofitness.com/plans.shtml

Verbal Kint Senior Member
1,062 posts 15 reps Joined Jul 2017
Fri, Mar 5, 2021 4:07 PM
posted by Dr Winston O'Boogie

https://www.readysetgofitness.com/

The backbone of this program is the sprint interval cardio.  On day s where lifting and cardio are both on the schedule, you do the cardio first.    

Here is another link to the actual workout plans from the book:

https://www.readysetgofitness.com/plans.shtml

That makes sense that the endurance cardio day stands alone  

Not sure about the sprints before the lifts, I don't think it wise to go zone 2 distance training prior to lifting, a 20 minute HIIT or sprint is not as bad IMHO.  Either way, one will suffer a bit from natural fatigue 

I assume that the stretch is dynamic and not static since it is before sprints?

Dr Winston O'Boogie Senior Member
3,345 posts 24 reps Joined Oct 2010
Fri, Mar 5, 2021 4:24 PM
posted by Verbal Kint

That makes sense that the endurance cardio day stands alone  

Not sure about the sprints before the lifts, I don't think it wise to go zone 2 distance training prior to lifting, a 20 minute HIIT or sprint is not as bad IMHO.  Either way, one will suffer a bit from natural fatigue 

I assume that the stretch is dynamic and not static since it is before sprints?

Yes, dynamic stretching.  Static stretching can be added at the end.  For me, the sprints before lifting is okay because of my goals.  But I don't think it's that strict - in tha you couldn't switch the order around to suit your personal goals.  

Doing the sprint part the way its outlined, is a monster though.  

friendfromlowry Senior Member
7,778 posts 71 reps Joined Nov 2009
Fri, Mar 5, 2021 4:32 PM

Can you go into more detail what the sprint/cardio workout entails? 

Dr Winston O'Boogie Senior Member
3,345 posts 24 reps Joined Oct 2010
Fri, Mar 5, 2021 5:28 PM
posted by friendfromlowry

Can you go into more detail what the sprint/cardio workout entails? 

3 days per week you do what the author calls a Sprint 8. It can be done outside sprinting or on any piece of cardio equipment. It's a three minute warmup as prescribed ( although I do a 10 minute warmup because 3 is too short for me) followed by 8 sets of 30 second all out sprint followed by 90 seconds of active recovery. The 30 seconds have to be of such an effort that doing 31 seconds is simply not possible. I do mine on the elliptical.  By the 4th or 5th sprint, you've gotten your heart rate up close to it's maximum. There is then a 3 minute cool down after the last sprint. If you do all 8 as hard as you can - well that's a man's workout. 


On top of these three, you do one day of 30 minutes steady state cardio just to work on endurance. 

thavoice Senior Member
15,437 posts 41 reps Joined Nov 2009
Mon, Mar 15, 2021 9:56 AM

For your older folks......

The few days after Spring Forward, which we just had, studies show an increase of over 20% in heart attacks for the next few days....


be careful......

birddog23 Senior Member
1,173 posts 6 reps Joined Aug 2010
Mon, Mar 15, 2021 11:35 AM

Did Insanity, Shaun T...Beachbody - yeah, I know, 10 years ago thinned down a ton and was much more "toned" afterwards. Shredded away some obvious fat. Then did some P90X and Insanity Asylum stuff.

Shortly thereafter I began doing some research on working out and eating healthy. Stumbled upon Leangains (intermittent fasting and Reverse Pyramid Training). Did that for a few years and then stumbled upon Jim Wendler and did his stuff for a few years and also dabbled with some 5x5 stuff. I has fairly strong. Nothing earth shattering but weighing in around 180lbs I had hit a squat for 365x3, was deadlifting 350+ for multiple reps, and had worked on my power clean to be able to hit 225 for a rep. Again, no records were being broken but I was fit, strong, felt good, and looked good without a shirt lol.

I worked out pretty religiously for a course of about 8-9 years. Well, starting in March/April when COVID hit - I just stopped, completely. It was weird. Having our first born in April certainly didn't help matters, but for the first time in almost a decade I felt no urge or desire to workout.

I decided last May to try giving "distance" running a shot. Something I always said I would never do. I ended up kind of enjoying it and ran throughout the summer. Mostly short runs, typically between 2-5 miles. Didn't have the attention span for anything longer, or the desire TBH.

Fall came, and I stopped again. Just didn't have that desire and, I will be honest, I was making or prioritizing my time to accommodate any type of working out.

I stayed fairly sedentary throughout the fall and winter, and gained about 6-9 lbs. Luckily, my job involves a decent amount of moving and I get a good amount of steps in each day.

Fast forward to last week, and I am starting Insanity over again. Back to where it all began. I am hoping this 2 months kind of "kick-starts" my appetite again to working out and looking forward to lifts and hitting some marks. I know I may never squat, deadlift, or clean anything like I could before - but I definitely miss that barbell and the weights. Hopefully this little cardio routine whips me back into shape (which by design, it definitely will) and I can get back to throwing around some weight again.

Verbal Kint Senior Member
1,062 posts 15 reps Joined Jul 2017
Mon, Mar 15, 2021 12:37 PM
posted by birddog23

Fast forward to last week, and I am starting Insanity over again. Back to where it all began. I am hoping this 2 months kind of "kick-starts" my appetite again to working out and looking forward to lifts and hitting some marks. I know I may never squat, deadlift, or clean anything like I could before - but I definitely miss that barbell and the weights. Hopefully this little cardio routine whips me back into shape (which by design, it definitely will) and I can get back to throwing around some weight again.

After any lay off I prefer weights to start back up and put off the cardio

Reminder...

birddog23 Senior Member
1,173 posts 6 reps Joined Aug 2010
Mon, Mar 15, 2021 1:17 PM
posted by Verbal Kint

After any lay off I prefer weights to start back up and put off the cardio

Reminder...

This is my first “lay off”, so I’m lacking expertise. I shall see if this bites me in the rear  

And yeah, Shaun T and the Insanity program is definitely corny. But it’s worked once for me before. 

Dr Winston O'Boogie Senior Member
3,345 posts 24 reps Joined Oct 2010
Mon, Mar 15, 2021 1:24 PM
posted by birddog23

This is my first “lay off”, so I’m lacking expertise. I shall see if this bites me in the rear  

And yeah, Shaun T and the Insanity program is definitely corny. But it’s worked once for me before. 

Good luck.  Sometimes a layoff is necessary to recharge the motivation.  I've never done insanity.  I have bad knees, so it's not an option for me, but it looks like a good program.  I know a lot of people who swear by the results.


My only advice on resuming your lifting - which you probably already know.  Be conservative and slow on starting weights and progressions.  Almost every injury I've ever gotten from weight lifting (which isn't many) is because I try doing too much.  Probably a "male" thing.  But I forget I'm older and if I've been off for awhile, not only are my muscles smaller, but my joints, bones tendons, etc are all weaker and need a lot of time to acclimate to being under stress.  



Verbal Kint Senior Member
1,062 posts 15 reps Joined Jul 2017
Tue, Mar 16, 2021 12:49 PM
posted by birddog23

And yeah, Shaun T and the Insanity program is definitely corny. But it’s worked once for me before. 

I usually HIIT once a week and rotate his Pure Cardio and Plyometric routine in as 2 of my 6 options.

Not a fan of his pre-workout static stretching, the "warm-up" to his stuff is intense if you push it

Zunardo Senior Member
815 posts 13 reps Joined Nov 2010
Sun, Mar 21, 2021 7:34 PM
posted by Dr Winston O'Boogie

I try different programs for working out.  Over quarantine, I started doing a program called Stronglifts, which was basic 5x5 barbell lifts and no cardio.  I did it for abouit 3 months, and it wasn't for me.  Mostly because I'm 50 and my joints can't take heavy lifting like they used to.  Also, I'm more concerned about keeping a healthy heart as I age, so I wanted more work on that front.

I was intrigued by the 5x5 program - I read of something similar 35 years ago, when was In my 20's and heavily into the Nautilus program.

This past Christmas,  I started lifting 6 days a week, alternating back/biceps with chest/shoulders, doing 2-3 sets of 10-15 reps at several weight stations in my morning workouts, and struggling to build overall strength. The last four weeks I switched to my own 5x5 routine,  four days a week, with every third day doing cardio.  Been doing squats, pull-ups, traditional bench press, and overhead press machine.  Seems to be working out well.  I'm able to push harder and harder, lift more weight for more reps overall (appropriate for my age), and seem to have better muscle tone all over.

This has been complicated by myasthenia gravis, which hit me like a ton of bricks a year ago.   For a few months I couldn't hold my head up or chew my food, and I was having trouble not breathing properly.  Meds have me about 85% of "normal", but the overall fatigue throughout the day is still mentally stressful.  My neuro doc gave his blessing to get back into regular exercise and even weightlifting, with a caution to advance slowly, which I have.   After the first two months of hitting the gym,  the myasthenia fatigue was bad in the evenings.  In my case, the 5x5 format definitely helps reduces late-day fatigue.

birddog23 Senior Member
1,173 posts 6 reps Joined Aug 2010
Tue, Mar 23, 2021 9:52 AM

Started my RPT (reverse pyramid training) yesterday.

Liked my 2 1/2 weeks of Shaun T's Insanity but I miss lifting too much and I'd much rather lift weights for 45 minutes than do cardio for 45 minutes. My plan will be to try to get 1-2 "lighter" cardio sessions in a week - but in all honesty, a walk with the dog may be my cardio.

I will be deadlifting, bench pressing, and back squatting. Then will sprinkle in some chins, dips, rows, and overhead pressing.

It had been a while since I lifted heavy. Last night's 275x4 opening deadlift set felt HEAVY lol. I hope to adjust rather quickly within my first 3-4 weeks.

By summer's end I should be deadlifting up over 330 again and hoping my squat is right around there too for 3-4 reps. I am terrible at bench pressing, and have always struggled with that but hoping I can put up some decent weight over these next 4 months or so.


Edit: Will also be going back to my 16/8 intermittent fasting.

Automatik Senior Member
15,737 posts 94 reps Joined Nov 2009
Tue, Mar 23, 2021 10:28 AM

I'm on the Peleton 3-4x a week. Need to get to 5-6. 

I hate that fucking machine, but it's effective.

iclfan2 Reppin' the 330/216/843
9,465 posts 81 reps Joined Nov 2009
Tue, Mar 23, 2021 11:46 AM
posted by Automatik

I'm on the Peleton 3-4x a week. Need to get to 5-6. 

I hate that fucking machine, but it's effective.

I'm having one delivered next week. Not even sure I like riding but I need something to get my ass to start exercising. Hopefully I start doing it consistently to make up for the cost of it. 

Automatik Senior Member
15,737 posts 94 reps Joined Nov 2009
Tue, Mar 23, 2021 11:59 AM

There's endless workouts in addition to cycling. 

Like all things fitness, just need to your ass on the bike and stick to it. Attractive trainers also a plus.

OSH Kosh B'Gosh
4,424 posts 18 reps Joined Nov 2009
Tue, Mar 23, 2021 12:04 PM

Pretty thrilled. I hit 225 in decline (x6) and in flat (x2) today. Never once did that before in my life.

About 7-10 days ago I got 315x2 in deadlift. Possibly a PR for me, since I can't remember what I ever did back in high school. Love being back in the gym, probably there 6ish days a week. Occasionally I have 1 day off a week, then sometimes I get 2. It's not really a consistent day, but it's typically a Monday or Wednesday/Thursday.

I may do some creatine here shortly. Rarely do I do any protein, but I have some. Left shoulder has been bugging a lot since I got back into it in August. Rest days have helped, but then shoulder time it gets going again.

Zunardo Senior Member
815 posts 13 reps Joined Nov 2010
Tue, Mar 23, 2021 1:59 PM
posted by OSH

Pretty thrilled. I hit 225 in decline (x6) and in flat (x2) today. Never once did that before in my life..

I may do some creatine here shortly. Rarely do I do any protein, but I have some. 

Looking forward to hearing your results with creatine.  That was just on my mind today coming home from the gym.  I'm having a hard time "motivating" my muscles to push harder during a workout.  I know, I know - I'm a senior, not a kid.  But I looked at a few links today that indicate moderate use of creatine is safe and helpful for older folks.

The short time I worked on the bench press in my 20's, my best single was 205 before I quit shortly afterward.  Right now I'm up to reps with 145 lbs using a 5x5 format.  Would like to see if I can increase that by this summer.

iclfan2 Reppin' the 330/216/843
9,465 posts 81 reps Joined Nov 2009
Thu, Apr 1, 2021 3:47 PM
posted by Automatik

There's endless workouts in addition to cycling. 

Like all things fitness, just need to your ass on the bike and stick to it. Attractive trainers also a plus.

Got delivered today, 20 minute beginner ride kicked my ass, literally. Do you ever get used to the seat? Any recommended trainers?

Automatik Senior Member
15,737 posts 94 reps Joined Nov 2009
Thu, Apr 1, 2021 4:13 PM

It takes a while to where you're not dying the entire ride. Maybe around ride 8-10. 

I like Jess King and Ben Alldis the most. 

All of the girls are solid, some kick your ass more than others so be ready. Their ratings are spot on. 8 and up is a bitch.

If the seat is bothering you, read up on your posture and seat/handle bar adjustments. Watch all of the tutorials. Form and posture is huge, especially when you're out of the saddle. You should be sitting on saddle with your ass bones, not your gooch. lol

Also look up "fore aft saddle position." That's the tilt of the seat. Standard is parallel to the ground, but some prefer a slight tilt up or down. Makes a big difference. I prefer a slight tilt up. 

I only know all of this due to real cycling. It took me lots of tweaking to get everything right.

Login

Register

Already have an account? Login