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Post by msdoolittle on Mar 3, 2017 13:56:26 GMT -8
Spartan Race tomorrow. Temp will be 9F, windchill of -10. BRING IT!!! What's a little frost bite between friends? Kick ass tomorrow, WWBF!
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Post by rwtb123 on Mar 4, 2017 22:39:26 GMT -8
-Week beginning Monday,March,7th- 7th-(am)chest/light arms,traps,neck,abs 8th-(am)shoulders/arms/light back,traps,neck (morning)40 mile bike ride,1 mile walk 9th-(am)legs/light traps,neck 10th-(am)back/light traps,neck
-Notes- -Last week I went back to a time tested formula of training hard all week and taking off for feats of endurance over the weekend.But now at the first signs of an excessive(catabolistic)metabolism I have kicked myself back into anabolic mode by training hard in the night... -I have checked into my gym and transformed into a Superman lover... -My lats are still tight so I had to adjust my close-grip presses weight down until properly warmed up and I finished with light bar weight only barbell rows focusing on stretch and feel... -I'm back in anabolic mode training legs.I'm starting to feel like a yo yo but am trying to re-establish a cycling habit.I can say I felt stronger on my last ride more like a few years ago when I was at a whole different level(endurance wise)... -I have changed into my Big Boy panties shifting into Public Enemy #1 mode(or is it just Argentina)... -After sufficiently zoning out doing deadlifts for doubles, I am finishing with moderate deadlifts,pulldowns and unilateral pinch grip shrugs focusing on time under tension and holding the contraction... -4 day 4 on cycle w/1 mile walking and 40 miles cycling.
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Deleted
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Post by Deleted on Mar 5, 2017 13:00:09 GMT -8
Week 5 Mar:
Sun: Landmine workout reverse order.
I did my workout on Sat and Sun in reverse order. Quite a change on how tough the workout ended up being.
Tue: 35 laps. I did some laps at a fast run.
Each lap I ran, I pushed to run at the pace for the faster and harder. I made a demamd of not sliping into the comfort slough, that I can do this all day thing. I have an internal desire to reach for more from myself.
Wend: Adhoc workout of an hour, non-stop.
3 5 min sets on the Versa climber, 5 laps walking on the indoor track, 3 sets of 2 min. on the Jacobs ladder, 5 laps aound the track, 3 sets of forward rope pulls and 3 sets of reverse rope pulls, 3 sets on the hamstring workout machine.
A change up in routine does wonders for making the workout new.
Thur: 36 laps.
My movement this AM was all about stiff and achy leg muscles/. I wous sure I'd not get in more than 10 laps. So when the clicker changed over to 30 laps I was surprised.
sat: light cablecross workout.
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walkswithblackflies
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Post by walkswithblackflies on Mar 6, 2017 8:08:54 GMT -8
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Post by msdoolittle on Mar 6, 2017 10:31:34 GMT -8
I love their finished medal! That is awesome! Congrats!
Just learned that work will be sponsoring a team for the Bolder Boulder (10k) again this year. Think I'll sign up for it along with 50,000 of my closest friends. There is a reason I have always avoided Boulder Memorial Day weekend. This year I think I will be joining the masses.
Last week was busy with it being the beginning of the month (I'm an accountant). But I still managed to get 3.5 miles run in on Tuesday, 2.5 miles Friday, 2 miles Saturday and a 9.5 mile mountain bike ride in Sunday.
Tonight is yoga and I NEED it.
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walkswithblackflies
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Post by walkswithblackflies on Mar 7, 2017 13:37:07 GMT -8
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Post by Lamebeaver on Mar 7, 2017 14:26:35 GMT -8
Last June, I volunteered for a fitness and weight loss study involving diet and exercise. I was just young enough (under 55) and just over the minimum BMI to qualify.
Since then, I've lost 30 pounds and I'm currently exercising 50 minutes per day for three days per week....working up to 60 minutes per day, 5 days per week.
I feel better than I have in years, and I'm REALLY looking forward to hitting the trail this summer!
Ideally, I'd like to lose another 10 pounds, but I'm very pleased with the results so far.
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Post by msdoolittle on Mar 8, 2017 7:45:41 GMT -8
Cool Lamebeaver! Can you tell us a little about the diet you are doing? Just curious. Welcome to our little neck 'o the woods. I like it here. I ran 4.5 miles last night! My tendons behind my left knee felt pretty tight post-run, but I am fully recovered this morning (nothing is sore or tight today). This puts me about 2 weeks ahead of my 10k running schedule and think I'll continue progressing a half mile every week from here out. I can do this. The real fun will start when I begin Half Marathon training.
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Post by Lamebeaver on Mar 8, 2017 8:43:13 GMT -8
The diet was personalized, based on the results of a treadmill test (you've seen these used for athletes - they keep increasing the slope until you can'd to anymore, with a tube in your mouth to measure the CO2). Not a fun experience... and a DEXA scan (similar to a MRI that measures the actual amount of muscle and fat on your body). Based on this, I was given a goal of 1500 calories per day and 12 grams of fat. There were no other restrictions on what we could eat, but there was some common sense involved. If you had a Santiago's breakfast burito, you just blew 1/2 your days allotment. I ended up eating a lot more fruit and vegetables. I do a lot of cooking, and don't eat out much. In one respect, this made things easy, as most restaurant food is loaded with fat and calories, but calculating the calories and fat in my recipes and portion control took a lot of work. Initially we had to log EVERYTHING we ate, but most of us are no longer doing this. After a few months, I have a pretty good feel for correct portion sizes and calories. I did find a tool that allowed you to plug in the ingredients and the portion size that did the work for you. www.caloriecount.com/cc/recipe_analysis.phpThere were 12 people in my group and we had weekly meetings with a nutritionist. We talked about challenges, tips, and usually covered a particular topic, like willpower, good vs. bad fat, not skipping breakfast, etc. Now we're down to one meeting per month, plus a separate one-on-one meeting with an exercise coach. As I mentioned, I'd ideally like to lose another 10 lbs, but my weight is currently stable. as we move from three 50 minute exercise sessions per week to five 60 minute sessions, I'm hoping to burn off rest. We all wear heart rate monitors while exercising, and the machines automatically adjust the intensity to keep us on track. Once we're up to 5 days, we can do 2 days on our own, so I hope to do more cycling outside and hiking. I did a back-country ski trip up Butler Gulch a few weeks ago and I could really feel the difference.
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Post by rwtb123 on Mar 11, 2017 1:31:10 GMT -8
-Week beginning Saturday,March,11th- 11th-(am)chest/light triceps,neck,abs (morning)40 mile bike ride 12th-(am)40 mile bike ride, yard work 13th-(am)chest/shoulders/arms/light traps,neck,abs 14th-(morning)40 mile bike ride,1 mile walk (midday)yard work 15th-(am)legs/light chest,traps,neck 16th-rest 17th-(morning)back/light chest,arms,traps,neck -Notes- -Training hard for my next bike ride from town to town where I can expect a hero's welcome -My first chest workout of the week was only moderately heavy due to leaving for a bike ride directly afterwards.So I am viewing it as a pre-exaust and training it heavier and more extensively my second workout... -I think I will do another bike ride to sufficiently pre-exaust my legs before blasting them with squats and other leg work... -Now I remember why I prefer to post on what I have done not what I am going to do.I didn't have time to do a full leg workout and leave for a bike ride in the time frame I like to.So once in the gym for a light warmup I have decided I really need to do a full workout more kicking back into anabolic mode.This reminds me of an internet poster that went by the name of Istanbul Tea who planned for an extensive world cycling tour where he would lose weigh and adopt a healthier lifestyle.After a few years of hanging out on touring forums he became an expert on all things touring and custom bike building related.He had several custom touring bikes built up by the finest custom frame builders and even maintained a blog on custom framebuilders and the like.The problem is he never got out on his world tour and rarely even out of his NYC apartment for a ride that might scratch up his elaborate machines.But I guess it takes all types to make the world go round... -I am starting to add more carbs back into my diet as the amount of cycling is otherwise limiting my recovery and energy levels. Mostly whole barley cereal or like now mid-workout oatmeal with catuaba bark powder and raw wildflower honey to boost my workout energy level and maintain my reputation as a sex god... -Of the food macronutrient groups I consider protein and fats to be anabolic or pro-growth and carbs to be anti-catabolic or preventing the tearing down of the body.If the muscles are topped up with glycogen(and other nutrients) they are not going to be catabolized for fuel and be in a pro-growth environment.Keep in mind my goal is building and protecting muscle while limiting or gradually reducing body fat.So this is why I have been adding more carbs back into my diet with the increased cycling and continued workout intensity. -My last two workouts have been long and intense but my last leg workout may have broken a record.I started around 7am and stopped near dusk.You figure it out .After spending hours banging out squats for triples at the altar(I mean power rack)I spent hours working on upper body tie-ins with various supersets etc. involving cables and shrugs.So I have now slept well over 10 hours and had three meals before noon starting with buckweat pancakes which I butchered since I haven't prepared them in awhile. I may be ready to go at it again... -I include a variety of plant based foods in my diet in large part for their high phytonutrient content including phytoestrogens which are dietary chemicals that bind to estrogen receptor sites in the body and exert a weak estrogen like effect.So they are beneficial in an anti-estrogen sense in blocking stronger estrogens including environmental xenoestrogens found everywhere these days in plastics,industrial products,household cleaners and the like from occupying those receptor sites.So along with avoiding environmental xenoestrogens as much as possible that is my contribution to the de-estrogenization of the industrialized world... -Berries are a critical part of my diet so I scored some Florida grown strawberries but couldn't resist some Mexican blackberries at a reasonable price.I am generally in favor of free trade and globalization but understand the need to start playing by "Tiger" rules as we attempt to capture a larger slice of secularly shrinking demand in a world awash in supply.So I don't think it is necessarily a bad thing that we become more a nation of savers and producers as opposed to consumers and complainers while the playing field is leveled or even tilted more in our favor... -While rest is essential for growth and health my rest tends to be more restless than restful so I am glad to be back in the gym worshiping the red hot iron gods... -7 day cycle with 1 mile walking and 120 miles cycling.
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walkswithblackflies
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Post by walkswithblackflies on Mar 13, 2017 4:26:17 GMT -8
Tough week. Very busy at work and home.
M: 5-mile run Tu: Nada W: Nada Th: Nada F: Weights (legs) Sa: P90X workout (shoulders and arms) Su: Bought new road running shoes... does that count as exercise?
Tendonitis seems to have gone away. Shoulder problem was better, then transferred to neck, now back in shoulder a bit... overall, improving though.
Update 3/13 PM: The tendonitis is gone. I just did a heavy back/bis workout with no problems.
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Post by hikingtiger on Mar 13, 2017 9:04:22 GMT -8
Started a new "diet" Feb 27. "Diet" just means I've been more conscious of the protein/carb/fat content and balancing it instead of it being carb-heavy. Down 6 lbs in two weeks. The oldest has become my "gym trainer" which gives him much delight. He's actually rather good at it.
M: weights (chest/shoulders) Tu: -- W: weights (legs) Th: -- F: -- Sa: watching the youngest play baseball all day is exercise, right? Su: weights (back/arms)
Adding in cardio as weather permits this week.
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rebeccad
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Post by rebeccad on Mar 14, 2017 7:21:29 GMT -8
Bought new road running shoes... does that count as exercise? Depends on how many pairs you tested, and how far you ran in each pair
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Post by msdoolittle on Mar 14, 2017 7:54:48 GMT -8
Last week (including yesterday, Monday) were okay. 3 miles done on Thursday, 2 miles sorta done on Saturday (by sorta, I had to switch to walking about 1.5 miles in to make it back to the car and high tail it to a restroom). Which brings me to yesterday, Monday. 5.3 miles! No issues, and it felt great! It's slow, but I have figured out it's more important to pace myself than completely gas myself. I averaged 14.35 minutes a mile. Yeah, I know, it's reeeeeaaaaallllly slow, but dammit, I have never, in my life, ran that distance. Okay, so I have never been able to run a mile either, but I'm really excited about this! lol
And the fact that I'm able to walk and climb stairs today makes me really happy.
I really need to start some resistance training...... I'm thinking I'll buy some cheap weights after we get back from Newfoundland in April.
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Post by Deleted on Mar 14, 2017 11:55:45 GMT -8
Week of 12 Mar 2017:
Tue: Golf Course run. Wed: Land Mine weight Changing weight workout to weekdays so running/hiking can be done outside on the weekend. Thu: Cablecross workout. Sat: Golf course run
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