Workout/Lifting Thread and Health Thread

posted by gut

99% of the time it's all about a calorie deficit.  Everything else is just BS intended to pray upon people's wallets.   But I think exercise does help maintain your metabolism.

I tried a Fitbit four or five years ago.  Was pretty useless, because I was already getting 20,000 steps or whatever at work (walking around a huge 900' by 500' warehouse a few times each day).  Didn't do a thing for me.

My wife's workplace is using a group communication app called BAND to start an "exercise accountability' group, and I signed up as a spouse.  The rules are, document  a minimum of three 30-minute or more workouts each week (send a photo of you in action each day and tell what you did), and weigh yourself each week and send a photo of the scale to the workplace admin.  You're eligible for various random prizes just for meeting those targets, plus other prizes for most weight lost in a 3-month BAND session (then a new one begins).

That subtle accountability has motivated us to start eating better and less (lots and lots of salads and proteins, much less bread and potatoes), and to start going to the gym in the afternoon and taking 30 minute walks throughout the week.

I've lost 25 lbs since the first of May, my wife's lost 20.  It's both a combination of eating less, and stimulating your metabolism by working out.  Got a ways to go, but the change is noticeable and we do feel better and can walk longer without falling apart.

A lot of folks at her workplace are getting into it.  I'm impressed by the workout I've seen recorded by her co-workers.

Still working out 4-5 times a week. Doing more lifting right now vs running than I did this time last year. I really like using the landmine. Probably my favorite thing to do. 

Climbing update: so fucking fun. I think I've finally found a replacement for the gym. After one month, I'm making significant progress. Currently doing V3s for anyone that's familiar with the grading. That's normal though, quick progression in the first few months then you plateau. This has gone much better compared to my Muay Thai fail. Also noticing strength gains already, mostly forearms, back and core. I still do some light gym stuff, mostly cardio and legs, but I haven't had a legit weights day in over a month.

posted by Automatik

Climbing update: so fucking fun. I think I've finally found a replacement for the gym. After one month, I'm making significant progress. Currently doing V3s for anyone that's familiar with the grading. That's normal though, quick progression in the first few months then you plateau. This has gone much better compared to my Muay Thai fail. Also noticing strength gains already, mostly forearms, back and core. I still do some light gym stuff, mostly cardio and legs, but I haven't had a legit weights day in over a month.

That's great. I'm struggling hitting my core/back and years of a desk job are taking their toll on my body. Might need to mix in some climbing to help with posture and comfort.

Do you have a gym close? That was also key for me. If I can't get there quickly, I'll struggle to go. That's happened to me several times in the past.

You will feel fucked up at first. Sore in odd places....wrists, hands, forearms, elbows. Also the blisters. My hands were mangled after week two. I was stubborn and just kept going and didn't give time to rest and heal, but I have a good skincare regiment now and it's helped. 

posted by Commander of Awesome

That's great. I'm struggling hitting my core/back and years of a desk job are taking their toll on my body. Might need to mix in some climbing to help with posture and comfort.

Not sure how many times I have to tell you this, but yoga.  

I've been fucking around with some basic flow stuff, but don't have the confidence to go to a class yet. 

posted by like_that

Not sure how many times I have to tell you this, but yoga.  

Also, I find that sitting on a yoga ball at work helps.  My desk is also capable of turning into a standing desk, so I go from ball to standing throughout the day.

posted by Automatik

I've been fucking around with some basic flow stuff, but don't have the confidence to go to a class yet. 

Most classes anyone can go, because most moves can be modified for your level.  

I was happy to get in a 325# deadlift the other day. I'm not sure if it's my personal best, I believe I got 340# a few years ago, but it's the heaviest I've done in a while. I could've added at least another 10, maybe 20 pounds on it, so it definitely wasn't my max. Setting a goal for at least 400# by the end of 2019, which would be 2x my body weight. That seems attainable.

Also, I need to jump on the yoga train. I think I still have a copy of Yoga X around here somewhere, I need to start doing that once a week to supplement my other workouts.

posted by justincredible

I was happy to get in a 325# deadlift the other day. I'm not sure if it's my personal best, I believe I got 340# a few years ago, but it's the heaviest I've done in a while. I could've added at least another 10, maybe 20 pounds on it, so it definitely wasn't my max. Setting a goal for at least 400# by the end of 2019, which would be 2x my body weight. That seems attainable.

Also, I need to jump on the yoga train. I think I still have a copy of Yoga X around here somewhere, I need to start doing that once a week to supplement my other workouts.

Yoga X is way too long imo. You can find better videos on YouTube.

Good point. I don't think I ever made it the full hour when I was doing P90X.

posted by like_that

Also, I find that sitting on a yoga ball at work helps.  My desk is also capable of turning into a standing desk, so I go from ball to standing throughout the day.

I have a standing desk and it helps.

I hear  ya with Yoga. Yoga is just soo boring, I know I won't stay with it. So while I may do a class here or there, it's not something I'll stick to.

posted by Commander of Awesome

I have a standing desk and it helps.

I hear  ya with Yoga. Yoga is just soo boring, I know I won't stay with it. So while I may do a class here or there, it's not something I'll stick to.

Try just doing it once a week.  That's all I normally do and it has helped tremendously.  I am still trying to fit it consistently in for twice a week.

posted by justincredible

Good point. I don't think I ever made it the full hour when I was doing P90X.

P30X yoga is 30 minutes, just long enough, the P30X dynamic stretch is also worth it

Been working out consistently 3 to 4 times a week now for nearly 7 months.   As I approach my 60th year, one thing I've noticed on the weight machines is that I haven't been able to progress higher without extreme muscle soreness lasting for 4 to 5 days. 

30 years ago, if I could get 13 or more reps on one weight, I'd move up to the next higher weight as long as I could get 8 reps, and continue working to 13 reps, etc.  But now, my body isn't responding like that.

 Two weeks ago I resolved to back the weight down to a wimpy level and start shooting for higher reps until I can do 40 before I move up a weight.  Seems to be working so far.  I get that "cotton-y" feeling in my muscles after the workout, but without the debilitating soreness that stuck around for days.  Will probably move up a weight in another two weeks and see how that goes.

posted by Zunardo

 

30 years ago, if I could get 13 or more reps on one weight, I'd move up to the next higher weight as long as I could get 8 reps, and continue working to 13 reps, etc.  But now, my body isn't responding like that.

 Two weeks ago I resolved to back the weight down to a wimpy level and start shooting for higher reps until I can do 40 before I move up a weight.  Seems to be working so far.  I get that "cotton-y" feeling in my muscles after the workout, but without the debilitating soreness that stuck around for days.  Will probably move up a weight in another two weeks and see how that goes.

Interesting.  I agree with your 13 to 8 increase weight method.  Do you full body or certain muscle groups: Chest, Shoulders, Triceps one day- Back Biceps different day?  How many days a week is lifting/weight training?

posted by Zunardo

Been working out consistently 3 to 4 times a week now for nearly 7 months.   As I approach my 60th year, one thing I've noticed on the weight machines is that I haven't been able to progress higher without extreme muscle soreness lasting for 4 to 5 days. 

30 years ago, if I could get 13 or more reps on one weight, I'd move up to the next higher weight as long as I could get 8 reps, and continue working to 13 reps, etc.  But now, my body isn't responding like that.

 Two weeks ago I resolved to back the weight down to a wimpy level and start shooting for higher reps until I can do 40 before I move up a weight.  Seems to be working so far.  I get that "cotton-y" feeling in my muscles after the workout, but without the debilitating soreness that stuck around for days.  Will probably move up a weight in another two weeks and see how that goes.

 

 

I've noticed that as I've aged, recovery takes a bit longer. Where I used to go 6 days a week, twice a day, has now been cut back to 3 days a week.

I've switched up from doing body part splits to total body workouts so I will do one main exercise for chest, back, shoulders, biceps & triceps (in that order) three times a week. I just switch the exercises. On Sunday it will be heavy bench, machine rows, Smith shoulder press, barbell curls and tricep pushdowns while Tuesday it will switch to incline DB press, Lat Pulls, seated DB press, DB curls and close grip bench press, etc. I keep my reps between 6-10.

I can no longer do squats as I'm putting off a double knee replacement (bone on bone, nothing left). Even walking on the treadmill consistently is a bitch. I'll go 2-3 days straight and be fine and then I may have to take a day off because of the knees.

posted by Verbal Kint

 

Interesting.  I agree with your 13 to 8 increase weight method.  Do you full body or certain muscle groups: Chest, Shoulders, Triceps one day- Back Biceps different day?  How many days a week is lifting/weight training?

 

As background, my first experience with consistent, serious weight-resistance training was at a local Nautilus gym.  The owners taught us the Arthur Jones system:  the highest weight you could do 8-12 reps on (going to failure), then move up when you could do a 13th rep - and only one set per machine, with no to little rest in between.  The owners did add free weights after a couple of years, which was nice, but you did that only after you completed the Nautilus circuit.   

Once I got over the soreness of that first session, the system worked for me.  I'd push myself hard 3x a week, I could see my progress on my chart, and I'd still  feel good the day after a workout.  I dialed it back a little at 30, , and I stopped going to the gym at 36 when my sons were born.  But I never forgot the system or how my body felt then.

Nowadays?  I still go 3/x week every other day, like I did before.  10-min cardio warm-up, followed by whatever weight machines my gym uses.  I'll typically do one set of everything - legs, chest/tri's, and back/bi's, and some ab work. 

Yesterday was an exception, I just did legs and back/bi's, then I'm going back today for chest/tri's and longer cardio - but still using lower weights and pushing for 20 to 40 reps (and NOT going to failure).  Not sure how I'll feel with that, but I know I can use the additional cardio work.

.... (sigh) ..... even after 7 months back in the saddle, my body is simply not responding as it did 25 years ago, and Father Time is off to the side, chuckling at me and saying, "That's what you get for not taking care of yourself all those years". 

I surmise it may take up to a year to condition my muscles with lower weight/higher reps before I can start pushing myself again, albeit very carefully.  We'll see.  But I'm happy I'm doing something now.  Better late than never.

I have been toying around with the idea of buying one of those under the desk treadmills to take to my office to walk on while making calls. Anyone have any experience with these?

My previous boss had something similar. It was like a mini bicycle. He used it for a week, then never touched it again. I tried it, waste of money. The revolutions were short, so its like you're doing baby steps/pedals....if that makes sense.