Deleted
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Post by Deleted on Dec 1, 2019 8:25:12 GMT -8
I got one more session with the PT. Already, I learned a lot about getting more from exercise.
One discussion I had with the PT was about how long I should exercise and I mentioned that I'd be trying for workouts between 1.5 to 2 hours. He was clear and firm that after 1 to 1.25 hours there is a tremendous diminishing return curve. He was not talking about training for an event like backpacking or a Spartan race.
I have also learned that my in gym workouts involved gaining mass and not about getting trim. I've now got a good list of workouts on getting trim.
I want Shi Shi.
Week of 1 Dec
Sun: 1 hour of go hard in the gym. Mon: @home. 7 Rotator/Abductor banded exercises 3 sets per exercise, 8 reps per set. Tue: Session with the PT. Thu: 1 hour gym. Sat: 1 hour treadmill, first 15 min: worked up to 3 degrees 3mph, 2nd 15 min: held 3 deg and work down to 2.7mph in the first 3 min, then for reminding time went up 1 degree per minute. The 3rd fifteen min worked down 1 degree per min till at -3 deg, went back to 0 degree in one minute increments and finished off the rest of the time at 0 degrees. Good workout.
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walkswithblackflies
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Resident terrorist-supporting eco-freak bootlicker
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Post by walkswithblackflies on Dec 2, 2019 6:36:33 GMT -8
M: 12-hour workday in the field. 3,000 calories burned. Tu: Woodworking project after work (sanding). Actually got in the upper fat burning zone. 3,000 calories burned. W: Nada. Drive to in-laws. Th: 1 mile warm-up run followed by 4.4 mile Turkey Trot. Walk 1 mile back to car. 3,300 calories burned. F: Light to moderate activity all day. Burpees during SU basketball game (149). 3,400 calories burned. Sa: Slept in 'til 10:00!!! Light to moderate activity all day. 3,200 calories burned. Su: Light to moderate activity all day. Burpees during Steelers game (120). 3,200 calories burned. Wednesday night I splurged and got a "Garbage Plate" at one of the hamburger shops near the in-laws. That said, I only ate 2/3 of it. After the Turkey Trot, I finished the remainder of the Garbage Plate for lunch, then small snacks of salsa/chips and hummus/chips before one serving of the Thanksgiving meal with a small piece of bourbon pecan pie for desert. Breakfast Friday morning consisted of pumpkin pie. Despite the average calories burned and mostly behaving myself during Thanksgiving, I gained a pound. I suffered during the Turkey Trot, and my pace was much slower than it should have been given the level of suffering. My hip/hamstring bothered me a bit, which played into my difficulties, but it wasn't debilitating by any means. It was a touch sore the remainder of the day, but by Friday it was feeling better. Come today and it feels 100%. I think the run actually helped it. Garbage Plate (burgers, mac salad, and home fries covered with a meat-based hot sauce), a Rochester NY staple. Disgustingly delicious...
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Deleted
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Post by Deleted on Dec 2, 2019 8:17:40 GMT -8
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Post by Deleted on Dec 8, 2019 12:30:57 GMT -8
Week if 12/8 Dec:
Sun: Landmine workout. Tue: Shoulder Abduction to 90, External Rotation, Internal Rotation, External rotation at 90, wall crawl, shoulder extension, shoulder flexion, seated row, face pull, straight arm pull down, seated row, Skierg, and rope pull. Th: 1Hr treadmill.
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walkswithblackflies
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Post by walkswithblackflies on Dec 10, 2019 10:11:54 GMT -8
I was pretty much a slug. Weather didn't help. I didn't even want to take the dog for a walk. Only thing keeping me consistently active was a December Burpee Challenge (50/day). Diet was OK, and I lost 1.5 pounds during the week, only to have it jump 3 pounds for no apparent reason over the weekend.
M: Shovel snow in the morning. 3.2 mile flat road run. Hip wasn't 100% but it felt OK. I think I did 50 burpees? 3,500 calories burned. Tu: 142 burpees during the SU/Iowa basketball game. W: 50 burpees Th: Nada F: 100 burpees Sa: Nada. Xmas photos with family, who invited themselves over for the afternoon. Su: 100 burpees. Get Xmas tree.
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walkswithblackflies
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Resident terrorist-supporting eco-freak bootlicker
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Post by walkswithblackflies on Dec 16, 2019 7:01:25 GMT -8
M: 4-mile flat road run. Hip not 100%, but still slowly improving. Tu: 100 burpees. W: Walk 1.5 miles. 50 burpees. Th: 50 burpees. F: 4 mile road run. Sa: ~160 burpees during SU/Georgetown basketball game. Su: 115 burpees during Steelers/Bills football game.
I doubled-down on my diet... and gained 2 lbs. Gotta be the sodium.
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Deleted
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Post by Deleted on Dec 19, 2019 8:34:19 GMT -8
Week of 12/15
Tu: Banded Shuffle Walk 30 Squats 30 Push Press 30 goblet squats 30 goblet squats w push press platform steps 10 reps, of curl for 5 seconds Swiss ball hammy curls Rest time between each rep was 15 seconds and 1 minute rest between each exercise.
Sa: 1 Hour treadmill.
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Post by Deleted on Dec 21, 2019 12:10:04 GMT -8
Sometime after I was shocked by seeing my weight in May of this year, I decided that the way I was doing it was all wrong.
I weigh myself everyday. I compare the weight gains losses to what I have been eating. I found the foods that tended to push my weight up and those that allowed me to lose weight. Since May, I have made some dramatic changes to my diet.
For me the trick was seeing my metrics and the ability to see cause and effect.
I weigh myself before I workout, I weigh myself after and get a determination of how much electrolyte water, no sugar, I need to consume.
I weigh, when possible, myself pre and post poop. From this I am able to determine the meals that produced the most waste and low weight gains.
I have found that milk is a really good post workout snack.
Post workouts. I make sure to get proteins within two hours of a work out. Starting at 2 hours, after a exercise, the body wants protein. If the body does not get protein the body robs the muscles for their protein storage.
Well, my Chappie project just passed another test, so onto the next mod.
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Deleted
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Post by Deleted on Dec 23, 2019 6:46:00 GMT -8
Week of 12/22
Su: Cablecross Shrugs 30 reps Curl Low 30 reps calf raise 30 reps mo-fo 30 reps forearm lift ups 30 reps forearm twist up 30 reps forearms twist down 30 reps forearm push down 30 reps straight arm pull down 30 reps triceps push down 30 reps chest fly 30 reps curl high 30 reps punching 30 reps push pull 30 reps reverse chest fly 30 reps Tue: Shoulder Abduction to 90 External Rotation Internal Rotation External rotation 90 abduction Wall crawl shoulder extension shoulder flexion to 90
Xmas done, lost .8 of a pound
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Post by Deleted on Dec 29, 2019 16:19:12 GMT -8
Week of 29 Dec
Sun: 30 Scapular push ups 30 T-Spine Rotations 30 ISO-lateral rows 30 face pull with push ups Farmers carry, 3 laps 1/10 mile per lap, no stopping in between laps 30 lateral shoulder raises 30 Diverging lat pull downs 30 triceps pull down with bar 30 Punch across chest abductions
Tu: 1 hour treadmill walk. Th: Landmine 30 Twists 60 Rows 30 T-Bar rows 60 Jabs 60 Pop-ups 69 Chicken Wings
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desert dweller
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Power to the Peaceful...Hate does not create.
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Post by desert dweller on Jan 3, 2020 10:40:01 GMT -8
Got my year's stats from Map My Ride. Usually, I'm closer to 1500 miles.
MapMyRide John, Congrats on a great year! YOUR 2019 YEAR IN REVIEW
1005 MI DISTANCE
142.8 Hrs DURATION
285 WORKOUTS
77285 CALORIES
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