walkswithblackflies
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Post by walkswithblackflies on Jul 10, 2015 9:38:31 GMT -8
I am SOOO out of shape. Must be because I didn't have this tread to post to.
Since literally limping through the Mega last October, I haven't done much of anything. Started doing P90X, Insanity, et al with a friend and was making progress. Then I just stopped. Downhill skied the entire winter, but that really isn't exercise. This spring was non-stop transportation services to by kids' T-ball / softball games, and felling / cutting some ash trees in my yard (stoopid emerald ash borer). Hiking, no. Backpacking, surely not. Last weekend I did some rock climbing in the Adks... first time I've been up there in over a year. My weight got up to 194 and now I'm trying to eat better and exercise more. I've run twice in the past two weeks (3 mi each), and did one short hike. I'm already down to a skinny 192.
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Post by llamero on Jul 10, 2015 9:46:29 GMT -8
I feel your pain. It is tough when I have to stay out of the gym and away from exercise and I see myself losing conditioning. It happens to me about twice a year these days, sometimes due to a bug, usually some family issue. Starting over is a drag, but hang in there.
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swmtnbackpacker
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Back but probably posting soon under my real name ... Rico Sauve
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Post by swmtnbackpacker on Jul 10, 2015 10:42:26 GMT -8
After switching to computers I gained a bit of weight so started training for a 5K. Seems to work but now have Achilles tendonitis (arghhh!), so am looking at a maintenance program while switching to cyclocross bikes ... when not backpacking, of course.
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Post by rwtb123 on Jul 10, 2015 11:44:58 GMT -8
Glad to see this thread as it had become like my personal training thread on the old board.I did a 95mile bike ride the week before so this week I have been back heavy weight training with minimal aerobic exercise maybe one 5mile walk.I have a garage gym set up just the way I like it so my risk has been overtraining not undertraining.I haven't been keeping track of my exact schedule to post as I train pretty instinctively going by feel rather than a set schedule.My last two workouts lasted about 2hours each and started out with a compound chest exercise then devolved into super and giant sets for arms/shoulders/traps and abs.I had done leg and back focused workouts earlier in the week.I was planning to go out on a walk this afternoon but and am now inspired to do another weight session (and walk later).
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walkswithblackflies
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Post by walkswithblackflies on Jul 13, 2015 4:27:44 GMT -8
Keep up the good work rwtb!
Last week was much better for me. I started with a 3-mile barefoot hike one day to toughen the soles of my feet. I also did a hilly 3-mile run, and didn't have to stop like my previous attempts. OK... I did stop... but that was because there was a bush of beautiful blackberries. :-)
I finally got out on my road bike, twice. Once was just a flat 7-mile ride home after dropping my car off at the mechanic's. The other, I planned on a semi-hilly 13-mile loop. I got inspired and tackled one of the steepest hills around... and I made it up! Granted, I was going 3.5 mph at the top, but I made it! My right calf cramped just after the summit, but I pushed through and otherwise felt OK. Total mileage = 17.5.
Yesterday, my calf was tight/sore, so instead of going for a run or ride, I spilt wood instead. Old school exercise.
Diet was also better. So, obviously, I lost 0 pounds. But at least it feels good to get back on the saddle.
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Post by msdoolittle on Jul 13, 2015 9:25:29 GMT -8
Going to join in the fun. I missed ya'll! For me, I've mostly been walking. Either walking myself and/or the dog. I have been using Map My Run to record the days that I walk. On a good day, I'm doing a 3 mile walk at lunch and 1.25 miles first thing in the morning. Weekends tend to be with the dog, in the morning, before it gets too hot. I missed the window yesterday and she and I did 2.25 miles in the mid-morning sun/heat. We were both toasted. Diet needs work. It always does. I need to start cutting out the breakfast burritos and eating something better for me.
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walkswithblackflies
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Post by walkswithblackflies on Jul 20, 2015 5:56:18 GMT -8
Monday and Wednesday I commuted on my bike. Tuesday was too hot and humid to ride or run, so I did what any sane individual would do... split and stacked wood. Wednesday I also went on a 1.5 mile run with my 9-year-old daughter (she wants to do a 5k in September). Thursday and Friday I used a mattock for several hours at work... good ol' chain-gang kinda work... engineering degree paying off again. This weekend I was alone with the kids while the wife was at Yellowstone. Don't exactly know how that happened. Anyway, the kids and I climbed two small Adk mountains on Saturday. Surprisingly, they LOVED it! Sunday was spent swimming in my brother's pool.
Diet could have been better. Weight remained constant.
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Post by rwtb123 on Jul 21, 2015 4:45:23 GMT -8
Since my last post I did a 50 mile bike ride,3 and 7 mile walks and three weight workouts.The first workout was the third consecutive chest focused workout.So after flat and decline bench focused workouts this one focused on one arm incline cable flies from a low pully where I can really isolate and feel the muscle working.Splitting the chest into three workouts like this I prioritize it and can focus on intensity techniques like pyramiding up and down etc.The second workout was a bomber back workout with barbell rows,deadlifts and t-bar rows with a barbell loaded at one end my favorite exercise for blasting the back not surprisingly I really feel the muscle working on this one and I can vary the foot positioning and angles quite a bit.My third workout that I just finished was a 2-3 hour leg focused workout with squats,leg extentions/curls and seated calf raises.I usually take long rests when I get up to heavy weights but that usually means light triceps extensions or other cable exercises.Also did some shrugs and crunches.Intensity was aided by red bull laced with tonghat ali extract and 80s hairbands Kix,Firehouse and Great White turned up loud.My music may be from the 70s and 80s but my workouts are pure 60s bomber routines complete with dungeon at 80 degrees.
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talus
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Post by talus on Jul 21, 2015 5:14:06 GMT -8
I've been putting off posting in here...Fitness has not been great, but despite ankle surgery, a massive leg contusion and epic allergy season I've only put on about 5 pounds. I'm slowly getting back into trail running and I've been hitting the weights fairly consistently.
I guess I'm going to see just how far my fitness has fallen in the next 10 days in the Adirondacks. Should be interesting.
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Post by msdoolittle on Jul 21, 2015 5:36:09 GMT -8
Let's see, my walking went to the wayside because of my j-o-b last week, but I got two pretty good, hilly walks in with my dog Sat and Sunday. I'm off Thursday and Friday and have a no-pants, Moon-Pie eating #Preacher coming to visit this weekend, so we'll see what this week holds for me.
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Deleted
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Post by Deleted on Jul 25, 2015 9:58:07 GMT -8
This week, I got in a 13.8 mile run, one hour, in 2 30 min sessions, on the Versa Climber and a 2 hour weight lifting session on the land mine and Cablecross.
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walkswithblackflies
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Post by walkswithblackflies on Jul 27, 2015 10:16:49 GMT -8
Bike-commuted to work twice. Also, re-played the hilly bike ride from a couple weeks ago and did much better... still very hard, but my minimum speed went from 3.5 to 4.5 mph.
Then this weekend I rode 34 miles, including one of the biggest hills around. MapMyRide calls it two "Category 3" climbs, with a 1/2 mile of slight downhill inbetween... total of 1,300' up. That was soon followed by a very steep descent. I'm a good descender, but this one was terrifying... 46 mph using brakes... with a couple of turns for added fun.
Lost 2 pounds.
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Post by rwtb123 on Jul 28, 2015 5:17:09 GMT -8
I started the week with a chest/shoulders/arms workout.Since that was my fourth chest focused workout in 10 days and really was feeling sore in a good way I pretty much rested for a few days doing a few 3-7 mile walks.Then Sunday I felt I needed more aerobic work so did a long bike ride of 70 miles.Since my rule of thumb is that if I haven't done another reasonably long ride in a week or more I am going to struggle on the ride.I sure did and think I will focus on shorter 20-40 mile rides at least until the humidity drops or I get a good base of rides in.Then spurred on by need to do another workout before posting to this thread I did a back focused workout this morning.Warmed up with some cable work for arms and then started with barbell rows moving to deadlifts in a modified superset with cable pulldowns.On the deadlifts I pyramided up then back down throwing in a few shrugs here and there.I made sure to include pulldowns as an exercise with good stretch because if I focus too much on just compound exercises I tend to get tight and more prone to injury.I feel at my best when I have done a long bike ride for aerobic conditioning and then follow it with a long workout to push myself back into an anabolic mode.If you want to lose fat and gain muscle at the same time then just follow my workout/diet plan.The risk is if you slack off on any part you will get fat and run down quick.
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zeke
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Post by zeke on Jul 31, 2015 8:51:15 GMT -8
Too hot here to ride the bike much, but I am hitting the treadmill at the AC'ed gym. In addition, I am lifting some, doing push ups, and planking. Down a pound or 2 since I got home from the kayak trip in Alaska, so there is that. Once cooler weather hits, I will get back to riding, and hopefully back to my 140 miles a week.
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Post by rwtb123 on Jul 31, 2015 12:25:04 GMT -8
Well, I have completed a weekly weight training cycle with a 4 day on schedule so I will go ahead and post.As detailed in my last post I did a back workout Tuesday morning,then legs Wednesday morning(a modified superset of romanian deadlifts and bench leg curls then squats),chest/arms Thursday morning(flat/decline bench and incline cable flies for chest) and finally shoulders this morning.I did no aerobics except a 1 1/2 mile walk pre-workout this morning and then a 5 mile walk post-workout which upon returning from I felt like I had just stepped out of a sauna.Plenty of rest and calories ,as well,allowed for this schedule.Still this morning I was slow getting started but a few red bull,blasting hard rock heaven internet radio and breaking a sweat in my one fan cooled garage gym finally got me going.I pyramided up with standing barbell presses with cable work for front,side and lateral delts thrown in (and as always a few cable press downs and curls for arms).As I switched to pyramiding back down on the standing barbell press and kept up the cable work I lightened up the music to Dwight Yoakam accompanied by Buck Owens on a few songs.I was in a groove sweating and pumping and didn't want to stop but at the first hints of fatigue I did to avoid overtraining.On the chest workout on the lighter cable part of the workout I turned off the music altogether and had a surprisingly effective workout.Made me think of Vince Gironda the iron guru as that was one of his rules as trainer of the stars(or you were kicked out of his gym like Clint Eastwood and many others were).But that was an earlier morning workout while this one I left the music on to mask the sound of nearby work on a dock and other neighborhood annoyances.
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