Thread: FITNESS 2011

croky - 2/12/2011 at 04:12 AM

Turning 40 this year and looking to kick some bad habits and figured I'd start this up to invite any helpful hints. Any and all ideas are welcome whether it be weight loss, quit smoking, quit drinking, eat better, workout ideas for the busy folk, anything and eveything that can motivate people to get rid of the same ole, same ole.

This isn't a thread to judge or belittle, just a thread to help.



croky - 2/12/2011 at 04:15 AM

let us know about what you're trying and what's working and what is not working..


WharfRat - 2/12/2011 at 04:25 AM

I woke the f*** up

Hope this helps

[Edited on 2/12/2011 by WharfRat]


sully - 2/12/2011 at 01:00 PM

i just read timothy ferris' "4-hour body". ferris is the author of 4-hour work week.

just finished 1 month on the program and dropped 10 body pounds and a bout 17 fat pounds. good eating and working out tips. worth the shot.


lonomon - 2/12/2011 at 01:18 PM

Since the beginning of the new year, I cut back on my alcohol intake.
Have had 1 beer since the 1st. Drink wine only with dinner on the weekends.

Been going to the gym twice a week and volleyball 1 night a week.

When I am not doing that, I try to do stretching, sit ups, crunches, push ups
and other stuff to keep limber.

Been losing weight and gaining muscle.

This in turn has made me into a piece of eye candy for the mrs and the nookie
factor (which can turn into a workout as well) has increased as well.


Results may vary.


bob1954 - 2/12/2011 at 01:52 PM

If it tastes good don't eat it. If it feels good don't do it.


michaelsio - 2/12/2011 at 01:57 PM

Like Lono, I've cut back dramatically on the beer. Haven't had a case in the house since Christmas. I walk my dog 3-5 miles a day and I walk a mile each way to public transit most days. I plan to start running again soon.

I think cutting back on the beer is the key for me. I would drink it while watching TV and I'd have snacks to go along with that. Cut out the beer, cut out the snacks.


Peachypetewi - 2/12/2011 at 02:17 PM

Main thing is just get into a steady work out routine. Once it becomes a habit you will actually feel bad if you miss a work out. I been hitting the gym every morning before work for the last 4 years. I do 35 minutes of cardio, something different each day, elliptical, recumbent bike, x-country ski machine, stairmaster, jog on treadmill, (it breaks up the monotony of doing the same thing every time and it works different body parts), followed by some stretching then abdominals on the exercise ball and I end with about 15 minutes of weights focusing on a different body part each time. My workout takes about an hour.

[Edited on 2/12/2011 by Peachypetewi]


DougMacKenzie - 2/12/2011 at 03:02 PM

I agree, make working out part of your lifestyle. And break up the routine or you won't stay with it. I work out 5 days a week and have 4 different workouts I do, 3 with weights and one without. I end every session with 40 minutes of cardio and alternate between those pointed out above. Takes me an hour and fifteen minutes to an hour and a half. I can't run on the streets much anymore (I'm 54) because of the stress that puts on my joints, but I will occassionally. If you just stick with it you'll come to enjoy it and feel ad if you miss a session. It really helps in the beginning if you have someone to work out with or a trainer. Good luck!


Rydethwind - 2/12/2011 at 03:26 PM

If you smoke quit (no excuses), if you drink moderate, if you eat fast food quit it is a waste of money and horrible for your body watch sugar and salt intake and start running or doing some form of cardio.... have fun enjoy life it is always shorter than you think it will be...


EasyMichael - 2/12/2011 at 03:37 PM

I, too, need to get more active. Although not overweight, I'm in terrible shape. What's most likely stress led to an EKG and a stress/echo test this week. Haven't heard the results from the stress/echo test (it was just yesterday), but the EKG was strong, so that's good.


bigCTfan - 2/12/2011 at 04:06 PM

Make exercise a part of your life, and unavoidable. I ditched the car, so if I want to go to work & make money I have to do it on foot/bike/longboard... If I have a car available I will always slack off until it's my only option for geting to work on time!

Cut down on the amount of calories you eat. Start reading or looking up the calorie count on the foods you eat and eat the lowest calorie choices. Assuming moderate physical activity, an intake of 1,800 calories a day should contribute to decent weight loss.

If you can only do one or the other, cut the calorie intake...

Carrying extra weight does nasty things to your body.






















heineken515 - 2/12/2011 at 05:14 PM

quote:
If it tastes good don't eat it. If it feels good don't do it.


Too funny.

I too have jumped on this bandwagon. As others have said, I cut my eating WAY down...I'm 48 and FINALLY realized my portion size was outrageous. Don't get me wrong I love eating and love food. For decades I operated on "umm, that was good and there is more, so 2nds, 3rds" This is crazy and had to stop.

Also go to a gym regularly and have the opportunity to work with a trainer, who has helped immensely.

I realize that earlier in my life, when my kids were younger I absolutely did not have the time for this sort of program, now I do, so that helps me.

Do it brother, we all need to.


slowhand6 - 2/12/2011 at 07:01 PM

I'm in the military. So working out is ever-present. But it is also not required as a lot of people may think. I am always on the cusp of being overweight by Coast Guard standards. I am 5'10 and weigh 245 lbs. My maximum allowable weight is 197 and my max allowable body fat percentage is 24%. I know that if I get my weight down to around 235 I will be at about 23%. They figure body fat percentage by measuring my waist and my neck, adding the numbers together and finding that number on a specific chart that tells them where I am at. In reality it is not very scientific.

So to get there a good diet is just as important as the amount of working out I do, since the more I work out the more I weigh. To prep I eat a lot of greens with little or no dressing, eat lean white meat chicken (1 medium sized filet) and avoid soda, alcohol, sugars and high fructose corn syrup (ketchup, snacks like chips, etc). I allow myself two heaping table spoons of peanut butter each day to curve my sweet tooth when it kicks in. Sometimes I will mix it with sugar free cool whip to make it go further and make it in to parfait.

I have worked up from walking for thirty to forty five minutes to now jogging the same distance, which is currently taking me twenty to thirty minutes. I stick to one set of arm curls in three sets- fifteen, twelve and ten, in between each set doing a set of behind the head arm lifts to work triceps. These are done fast to make it additional aerobic activity. Then I have worked in to ten sets of ten push ups with plenty of rest in between each set (approximately three to five minutes).

My weight is slightly up but I am feeling healthier and sleeping better. My goal is to eventually get down to about 215 lbs and maintain.


croky - 2/12/2011 at 07:26 PM

All good stuff people!
Me and Hooch have been at it since Jan 3 and haven't missed a week. We're both very
motivated but it definitely helps to have a partner to give you that little push when you're feeling tired or just not in the mood. The workouts right now include walking or a cardio dvd for about 30 minutes 4-5 days a week and I do weights 3 times a week.
We are definitely making better choices food wise and cutting back on the booze. The smoking has been cut back big time and I'm hoping quitting all together is the next step.

I wouldn't say the weight is flying off just yet but the changes are noticeable and just feeling better overall is a nice change of pace. We are definitely in it for the long haul and looking to make this a permanent part of our lifestyles.

Keep the posts coming.


slowhand6 - 2/12/2011 at 07:34 PM

Quitting smoking is huge. Being deployed I have had a complete relapse after having quit for over seven years. I have been smoke free again for two weeks today

It is amazing how quickly I have gone from NEEDING a cigarette just by being around others who are smoking to now avoiding smoke altogether. It has dramatically increased my workout performance. And I have taken the money I am saving from not buying cigarettes and allowing myself small rewards, like Gregg's new CD, new dietary supplements, to further increase workout results . . .

Good for you guys for sticking to your guns! Keep up the good work! Every bit you put in to being healthier is a deposit in to your future. Kudos~!


bob1954 - 2/12/2011 at 11:23 PM

Join a really expensive health club. The more motivation the better.


WharfRat - 2/13/2011 at 12:31 AM

Ok, since this thread took a serious turn

Most of you that follow me on FB know what I have been up to the last 15 months.
It was a rough beginning, but I am 100% dedicated to turning my lie around -in every way.

As far as exercise, I am currently do between 40-60 minutes cardio 5-6 times a week.
Elliptical, stair machine, treadmill (walk), row machine.. you name it, I do it.
The key is to never do the same thing! I do different machines for different amouts of time.
I added serious weightlifting to my routine around September and it has made a huge difference!!!

As far as diet - I really struggled with this in the beginning. I tried the low carb thing (again) with spotty results.
Then a good freind finally convinced me to join Weightwatchers. My intial thoughts that it was just for women. It is geared that way, but there are plenty of men on it as well..
There really isnt anything "offlimits" per se.. its just about smart choices.

But the biggest thing I have changed is mental. You have to WANT to do this.
You have to keep a positive frame of mind as much as possible.
I made a point before I started this to remove as much negativity as possible from my life.
That is when I started to spend less time here ( Total trainwreck here then - pre mods)
And it also meant distancing myself from certain familiy members, but so be it

As of last Thursday, I have lost 163 lbs.
Yes folks it can be done!


slowhand6 - 2/13/2011 at 12:44 AM

quote:
Ok, since this thread took a serious turn

Most of you that follow me on FB know what I have been up to the last 15 months.
It was a rough beginning, but I am 100% dedicated to turning my lie around -in every way.

As far as exercise, I am currently do between 40-60 minutes cardio 5-6 times a week.
Elliptical, stair machine, treadmill (walk), row machine.. you name it, I do it.
The key is to never do the same thing! I do different machines for different amouts of time.
I added serious weightlifting to my routine around September and it has made a huge difference!!!

As far as diet - I really struggled with this in the beginning. I tried the low carb thing (again) with spotty results.
Then a good freind finally convinced me to join Weightwatchers. My intial thoughts that it was just for women. It is geared that way, but there are plenty of men on it as well..
There really isnt anything "offlimits" per se.. its just about smart choices.

But the biggest thing I have changed is mental. You have to WANT to do this.
You have to keep a positive frame of mind as much as possible.
I made a point before I started this to remove as much negativity as possible from my life.
That is when I started to spend less time here ( Total trainwreck here then - pre mods)
And it also meant distancing myself from certain familiy members, but so be it

As of last Thursday, I have lost 163 lbs.
Yes folks it can be done!


Chuck, You are the total f'n real deal bro! Rock on!


WharfRat - 2/13/2011 at 12:56 AM

Thanks for your continued motivation Brian


DougMacKenzie - 2/13/2011 at 01:17 AM

Congatulations ratboy! Very impressive. Wasn't it five or six years ago when you started to exercise more, when we had that other thread? Way to stick with it dude. Inspiring.


DougMacKenzie - 2/13/2011 at 01:17 AM

Oh, and stretch people! Stretching after working out can increase your weight loss by up to 20%.


WharfRat - 2/13/2011 at 01:20 AM

quote:
Congatulations ratboy! Very impressive. Wasn't it five or six years ago when you started to exercise more, when we had that other thread? Way to stick with it dude. Inspiring.



I did.. Then I effed up

But right now I am just about where I was at my lowest weight..But then I plataued a bit and quit.
Not happening this time


WharfRat - 2/13/2011 at 01:21 AM

quote:
Oh, and stretch people! Stretching after working out can increase your weight loss by up to 20%.


I do alot of that as well. I have a effed up leg from a blood clot 2 years ago, and if I dont stretch afterward, I have big problems..


DougMacKenzie - 2/13/2011 at 01:24 AM

quote:
quote:
Congatulations ratboy! Very impressive. Wasn't it five or six years ago when you started to exercise more, when we had that other thread? Way to stick with it dude. Inspiring.



I did.. Then I effed up

But right now I am just about where I was at my lowest weight..But then I plataued a bit and quit.
Not happening this time

Go for it Rock!


WharfRat - 2/13/2011 at 01:42 AM


stormyrider - 2/13/2011 at 02:32 AM

agree with everything said above about exercise
awesome work, wharfrat!!!!

as far as diet goes, avoid process food. eat fresh. vegetables. fruit. go to farmstands, or stay on the perimiter of the supermarket. maybe I'm crazy, but I love fresh vegetables and salads. once you stop eating dunkin donuts, you realize how bad those things actually taste (I was hooked for years)

and - if you have to splurge occasionally, make it a good splurge - no chips, instead have a piece of real cheesecake. you'll enjoy it more and won't have to go back to it as much.


slowhand6 - 2/13/2011 at 08:17 AM

I just read a great book- The Tao of Wu, written by the RZA, founder of Wu Tang Clan. In it he talks about becoming a vegetarian. His reason is because by eating meat you are eating dead things. In fact, it goes beyond eating meat to avoid dead things. But you should eat to live, and by eating dead things you are working against the natural rythms of your body. So raw vegetables and grains are where it is at. According to the RZA.

Just thought I'd throw that out there . . . food for thought . . .


heineken515 - 2/13/2011 at 02:39 PM

Oh, let me add....yoga.

My trainer friend strongly suggested I try it and I have to admit, I love it.

I was one of those guys that was skeptical, thought it was just for women, a bunch of namby pamby chanting etc..... boy was I wrong.


StratDal - 2/13/2011 at 03:14 PM

Brown bag your lunch from home instead of buying. P&J, potato chips and a piece of fruit works for me. It's cheap, easy to make, and you'll feel better at the end of the day.


Brucebcd - 2/13/2011 at 03:16 PM

The thought of working out on the weights hadn't really occurred to me



that is, until WharfRat kicked sand on my face at the beach.


michaelsio - 2/13/2011 at 03:22 PM

Great post, Chuck.

You are entirely correct. You have to want and embrace it. If you look at exercise and eating right as punishment, you will fail.


croky - 2/13/2011 at 06:59 PM

It was a rough beginning, but I am 100% dedicated to turning my LIE around -in every way.

Pun?
Freduian Slip?


croky - 2/13/2011 at 07:07 PM

Wharf, you are a true inspiration my friend.

Positive mental attitude sounds so cliche but I think it's a 100% must have to be successful in just about everything especially a personal journey like weight loss or bettering your lifestyle and health.

Did weights yesterday and used resistance bands for the first time yesterday and I really enjoyed using them. I may use those on one of my lifting days or do half weights and half resistance bands. You can really push yourself and you get a nice burn.

I forgot to mention that if anyone has any good low-fat, low-sugar recipes, please feel free to share. If you have a favorite cookbook or website, throw it out there.

We're not really following a diet per say but are eating a lot leaner meats, way more fruits and vegetables and fiber and lots of low fat stuff. Just watch out for the added sugars in the low fat stuff. I'm reading labels very carefully nowadays.

Keep on keeping on peeps!

[Edited on 2/13/2011 by croky]


croky - 2/13/2011 at 07:28 PM

Getting ready to whip up a batch of turkey chili.
Ground turkey, red and green bell peppers, a couple of jalapenos, diced canned tomatoes, onions, garlic and lots of beans.......the Magical Fruit!!!!!!!


musicmann - 2/14/2011 at 12:13 AM

quote:
Ok, since this thread took a serious turn

Most of you that follow me on FB know what I have been up to the last 15 months.
It was a rough beginning, but I am 100% dedicated to turning my lie around -in every way.

As far as exercise, I am currently do between 40-60 minutes cardio 5-6 times a week.
Elliptical, stair machine, treadmill (walk), row machine.. you name it, I do it.
The key is to never do the same thing! I do different machines for different amouts of time.
I added serious weightlifting to my routine around September and it has made a huge difference!!!

As far as diet - I really struggled with this in the beginning. I tried the low carb thing (again) with spotty results.
Then a good freind finally convinced me to join Weightwatchers. My intial thoughts that it was just for women. It is geared that way, but there are plenty of men on it as well..
There really isnt anything "offlimits" per se.. its just about smart choices.

But the biggest thing I have changed is mental. You have to WANT to do this.
You have to keep a positive frame of mind as much as possible.
I made a point before I started this to remove as much negativity as possible from my life.
That is when I started to spend less time here ( Total trainwreck here then - pre mods)
And it also meant distancing myself from certain familiy members, but so be it

As of last Thursday, I have lost 163 lbs.
Yes folks it can be done!


Great job Chuck! Hope to see you at the Beacon this year, but not sure I will be able to recognize you!!!!


WharfRat - 2/14/2011 at 01:53 AM

Yea, you will John.. I still have a way to go..


WharfRat - 2/14/2011 at 01:54 AM

quote:
It was a rough beginning, but I am 100% dedicated to turning my LIE around -in every way.

Pun?
Freduian Slip?


Interesting catch dude..

What I actually typed is probably more fitting.


WharfRat - 2/14/2011 at 01:57 AM

quote:
Great post, Chuck.

You are entirely correct. You have to want and embrace it. If you look at exercise and eating right as punishment, you will fail.


And I have failed many times before because of this..

If you dont WANT it, it isnt going to happen.

Granted I am ( was) an extreme case..


Jacquie - 2/14/2011 at 02:06 AM

Good luck croky! I woke up this year, too. I started Weight Watchers in June and have lost 35.5 pounds to date. I have 17 more to go.

Keep up the awesome work that you and Stacy are doing.

Writing down everything that you eat/drink really helps...posting your progress here or on facebook will keep you accountable.

All the best!


WharfRat - 2/14/2011 at 02:42 AM

You look great Jacquie Keep it up, you are almost there


DougMacKenzie - 2/14/2011 at 11:53 AM

Setting a goal for your health is such a great thing. If you keep working at it steadily and recording your progress you will eventually get there. Nothing like setting a goal and acheiving it to get you to set more.


michaelsio - 2/14/2011 at 11:55 AM

quote:
quote:
Great post, Chuck.

You are entirely correct. You have to want and embrace it. If you look at exercise and eating right as punishment, you will fail.


And I have failed many times before because of this..

If you dont WANT it, it isnt going to happen.

Granted I am ( was) an extreme case..


Don't sweat the past failures, Chuck. (curious thing to say in a fitness thread ) It's the succeeding that counts. You're an inspiration to Rose and I would imagine a great many here.


Jacquie - 2/14/2011 at 12:05 PM

quote:
You look great Jacquie Keep it up, you are almost there



Thanks doll...you are looking VERY amazing these days! GREAT, GREAT job!


Rydethwind - 2/14/2011 at 01:42 PM

Wharfrat and Jacquie you guys are awesome and you both know it is all about mental.... last year I turned 60 and decided to run a 1/2 marathon for my 60th birthday well I did it and the training was awesome running 20 to 30 miles a week I got into great shape my personnel boogie man is still portion control but i am still working on it .. I maintain my wt. by running but it would be a lot easier if i ate better portions I eat good food and almost never eat fast food .. It can be done just do it..


DougMacKenzie - 2/14/2011 at 02:13 PM

Portion control is a tough one for me also. I'm starting to use smaller plates, hope that will help.


hotlantatim - 2/14/2011 at 06:53 PM

About half of my adult life I've been into distance running. But a few months shy of 40 years old (Feb 2009), I decided I wanted to get in better overall shape as I approached 40 years old. Here are some things I've done that have worked for me since Dec 2008:

1) Perfect Pushups - you can buy them at Walmart/Target. They are great (don't do these if you've had rotator cuff problems in the past). I started with the basic program that came with the set.

2) Abs - find some routines on the internet and work in 3 times a week.

3) 5K etc - sign up for a race that is a few months from now. Even if you walk it, signing up for a race is key to actually getting ready

4) Record keeping - write everything you do exercise wise on a calendar. I don't go into detail about rep counts or weight amounts - I just write enough so that I will know what I did, miles etc.

5) Cut down on white foods. If there is a non-white (wheat substitute) do it.

After 18 months of perfect pushups, pullups, ab routines at home, I started working in some dumbells. Now I work in the gym in addition to this stuff, but the key was getting started with the above first.

Good luck!

[Edited on 2/14/2011 by hotlantatim]


CowboyNeil - 2/14/2011 at 07:33 PM

More protein, less carbs

Sexercise 5-7 times a week, if you need it or not....lose weight every time we do it guys!


BigDaveOnBass - 2/14/2011 at 07:59 PM

I need to get back on my diet. I lost 23 lbs. last year around this time but have managed to gain 18 or so of it back. Having read about Alan Woods having his heart attack, and mind you he's not overweight or big like I am, it is an eye opener, because he and I are the same age. I'm at the age where it's "do or die." Right now, my BP, blood sugar and triglycerides are on the borderline. I'm not a time bomb or anything, but it's not going to improve itself.


slowhand6 - 2/14/2011 at 10:42 PM

quote:
More protein, less carbs

Sexercise 5-7 times a week, if you need it or not....lose weight every time we do it guys!


I like the way this man thinks.


WharfRat - 2/15/2011 at 12:46 AM

quote:
About half of my adult life I've been into distance running. But a few months shy of 40 years old (Feb 2009), I decided I wanted to get in better overall shape as I approached 40 years old. Here are some things I've done that have worked for me since Dec 2008:

1) Perfect Pushups - you can buy them at Walmart/Target. They are great (don't do these if you've had rotator cuff problems in the past). I started with the basic program that came with the set.

2) Abs - find some routines on the internet and work in 3 times a week.

3) 5K etc - sign up for a race that is a few months from now. Even if you walk it, signing up for a race is key to actually getting ready

4) Record keeping - write everything you do exercise wise on a calendar. I don't go into detail about rep counts or weight amounts - I just write enough so that I will know what I did, miles etc.

5) Cut down on white foods. If there is a non-white (wheat substitute) do it.

After 18 months of perfect pushups, pullups, ab routines at home, I started working in some dumbells. Now I work in the gym in addition to this stuff, but the key was getting started with the above first.

Good luck!

[Edited on 2/14/2011 by hotlantatim]


Great points here Tim!
1. I can only do the "wimpy" ones from my knees for now. And I do have a bum shoulder, so this could be a problem.
2. Abs are the only muscle that dont need a day off So they dont. I am in the gym like I said 5-6 days a week. And when I am not I have a ab-cruncher at home.
3. This is something I really want to do this spring! I am a little uncomfortable running on a treadmill, but I did jog for a mile recently on one. I am waiting for spring, and I plan on trying to run outside. I still have a issue in my right leg due to a blood clot 2 years ago, but this is something I would really like to try - Just to say i DID it, even if I never do it again.
4. I actually started doing this 2 months ago. The times and distances for cardio, and the reps and weights on lifting. My thinking is to see my progress and try to improve on it.
I recently bought a new phone that runs off the Android system. There is a free program called 'CardioTrainer" Very easy to use, and it tracks the times and caloried burned for you.
And also the distance for walking or running, but I Mother Nature has no cooperated here in NJ this winter
5. Agreed... Pure poison, IMHO. I have cut back big time on this, and anything processed.

I would also like to add that tracking your food intake in key as well. I think there are some free programs floating around out there, and it had made a huge difference for me.


WharfRat - 2/15/2011 at 12:48 AM

quote:
I need to get back on my diet. I lost 23 lbs. last year around this time but have managed to gain 18 or so of it back. Having read about Alan Woods having his heart attack, and mind you he's not overweight or big like I am, it is an eye opener, because he and I are the same age. I'm at the age where it's "do or die." Right now, my BP, blood sugar and triglycerides are on the borderline. I'm not a time bomb or anything, but it's not going to improve itself.


Getting started is the hardest part Dave. Once you get rolling, its all good from there


WharfRat - 2/15/2011 at 01:24 AM

Oh, and this was one of the free online trackers I was looking at before I joined WW.
Seems simple to use.

http://www.fitday.com/


Joe_the_Lurker - 2/15/2011 at 03:54 PM

For general health and wellness, my secret weapon is Pure Synergy and Vita Synergy from The Synergy Company out of Moab, UT.

This is not a weight loss thing. It is an anti-cancer tonic basically, and promotes "radiant health". I haven't been sick for 3 years, and I even anti-aged a bit, even while smoking (now over 2 months smoke free).

Can't seem to lose weight though. Hoy Hoy, i'm the boy. I've got 300 lbs of heavenly Joy.

http://www.thesynergycompany.com/index.html


cubchubby - 2/15/2011 at 04:09 PM

I'm a fitness nut .. I workout 2 or 3 hours everyday .. I can't get enough. I agree with other posters about motivation. Once it becomes part of your routine, it's hard to do without. I've always enjoyed doing pushups because they require no equipment. Here's a site that will have you doing a hundred non-stop within a month or two .. http://hundredpushups.com/


dadof2 - 2/15/2011 at 06:43 PM

got a routine:

5 days 5 miles(1 hour) on treadmill or stationary bike.
3-4 days weight lifting.
lots of fish,turkey,vegetables,fruits,whole grains only( no white food at all),flaxmeal,nuts,black &/or navy beans,no fried foods,olive oil,no alcohol,low fat dairy,coconut water(great before and/or after workouts--great for electrolytes & energy),smart water,lots of water(no soda,juices,etc.),no salt or sugar,& can't eat out much given my limitations.
some supplements i use:multi vitamin(no iron),vitamin c & d,coq10,l-carnitine,magnesium taurate,allergy research homocystine formula,d-ribose,diabatone,fish oil....

not an easy routine but a nice payoff--more to it,but this is most of it...makes meal making a fun challenge...

i'm 6 feet tall & during the 90's i weighed 165 lbs.(by eating well & working out like a maniac),then gained 75 lbs. between 2000--2009--since 09' i'm back down to 175.....

sure working hard to maintain!

[Edited on 2/15/2011 by dadof2]


michaelsio - 2/15/2011 at 06:45 PM

Good work, Effie!


dadof2 - 2/15/2011 at 06:48 PM

quote:
Good work, Effie!


thanks so much


batterinram - 2/15/2011 at 06:59 PM

make sure what you're doing is fun or challenging or even humbling.I suggest buying a jump rope.Initially very humbling..when you realize every 10 year old girl in the world can kick your ass at it.Builds stamina,balance and improves rythym.Chin-ups also very humbling. In the words of jack lalane"make excercise king,nutrition Queen and together you have a kingdom"


CowboyNeil - 2/15/2011 at 07:52 PM

Happy to report I lost some weight this morning! Sexercise is a beautiful thing. Good for the heart, reduces stress (cortizol levels), helps the immune system. happy you, happy pancrease, good blood glucose levels, and it appears to be a routine that I do not mind following. And when done in a non hurried manor can count as a cardio excercise as well,gets the heart pumping.20 + minutes morning,noon or night or for the truly serious all three a day! Lucky to have a workout partner! Mrs. Cowboy !

[Edited on 2/16/2011 by CowboyNeil]


Brendan - 2/15/2011 at 09:32 PM

quote:
As of last Thursday, I have lost 163 lbs.
Chuck, I am so proud of you. This is really amazing and inspiring.

I can't add much to what a lot of folks have already said. I'm a gym rat, have been for a long time, and I can't imagine my life without it. Changing your diet is probably the hardest, but once you do it, it becomes part of your life and it's second nature.

Quiting smoking is huge. It will make a huge difference in how you feel every single day.


hotlantatim - 2/15/2011 at 11:26 PM

If late night bowl or two of ice cream is one of your weaknesses, try replacing it with a bowl of cereal.

ABS - I had developed a beer gut (looked great on a tall thin guy!). You can strengthen the muscles behind your gut in 3 weeks and quickly lose a couple inches on your belt (getting more results will come when you lose fat there). It's nice though to see some quick returns. Google six pack abs and you'll see tons of examples of cheezy but effective workouts. Results like they claim come from crazy diets, but the ab routines will shrink and strengthen your waiste line.

I have found the key is to simply do something..and regularly. Don't worry about it being perfect. Recording it on paper will increase how often you repeat it.


spacemonkey - 2/15/2011 at 11:40 PM

Yoga, swim, no soda, (corn syrup goes right to the hips and belly, preservatives are bad for the kidney)

lost 50 lbs that way.


WharfRat - 2/16/2011 at 03:32 AM

Pretty good book here that I borrowed from a friend.. Some real eye opening stuff, and some great ideas as well..


http://www.amazon.com/This-Thousands-Simple-Swaps-Pounds/dp/1594868549


CowboyNeil - 2/16/2011 at 02:46 PM

Getting back in the gym today from a 2 week hiatus due to the flu..note to self get the shot dumbass


Chicagofan - 2/16/2011 at 02:54 PM

Any walkers out there? I walked 10 miles to work this morning. Try to do a few times a week, schedule and weather permitting. Keeps me healthy, helps with stress, frees my soul a little bit.


WharfRat - 2/16/2011 at 05:29 PM

quote:
Getting back in the gym today from a 2 week hiatus due to the flu..note to self get the shot dumbass


Go for it Cowboy!

quote:
helps with stress


BIG TIME


CowboyNeil - 2/16/2011 at 06:34 PM

Thanks Chuck, by the way, your my hero!


KWidgeon - 2/16/2011 at 06:41 PM

quote:
Any walkers out there? I walked 10 miles to work this morning. Try to do a few times a week, schedule and weather permitting. Keeps me healthy, helps with stress, frees my soul a little bit.


I like to walk - it's a bit hard in the winter in Iowa. The streets are covered with ice and snow. We are finally experiencing melting. I can't do 10 miles, but a few is a lot better than none. Getting a treadmill this week.


Bhawk - 2/16/2011 at 08:42 PM

quote:
Any walkers out there? I walked 10 miles to work this morning. Try to do a few times a week, schedule and weather permitting. Keeps me healthy, helps with stress, frees my soul a little bit.


Walker here!

Started walking 2 years ago, have lost nearly 30 lbs as a result. Recently started walking outside as our basement remodel forced me off the treadmill. What a workout!

Just got back from my annual physical, BP down, good cholesterol up, best one in years.

Can't stop now. Got another 30 pounds to lose.

I hope to become a runner, my wife is the ultimate success story, she lost a lot of weight, moved from walking to running, now she does half marathons. I'm still too "jiggly" to start running.


woodsdweller - 2/16/2011 at 09:39 PM

Hiking's been my main form of exercise over the past 20 years (along with
playing the drums), and luckily for me, the Northeast has more than plenty
of great hiking destinations. The amount of physical
wellness I get from hiking still amazes me.


fensranger - 2/16/2011 at 09:42 PM

i walk and workout a great deal but still eat way too much. my problem is i eat a big lunch at work and eat at night. I probably workout an hour 4-5 times a week and walk another 2-3 miles every day.

I wish i had a gym near work so i could exercise at lunchtime instead of eating. Too many great places in NYC to eat. And cheap as well.


dutchoneill - 2/16/2011 at 10:33 PM

I took Sully's lead and picked up the 4 hour body book. Just into reading the relevant chapters, gonna get the food issue under control this week start the exercise and food regiment when I have all the pieces in place.


lolasdeb - 2/16/2011 at 10:58 PM

quote:
--------------------------------------------------------------------------- -----
Any walkers out there? I walked 10 miles to work this morning. Try to do a few times a week, schedule and weather permitting. Keeps me healthy, helps with stress, frees my soul a little bit.
--------------------------------------------------------------------------- -----

Love to walk. Don't have a treadmill (although I recently purchased an elliptical - I've also made a decision to commit to getting myself healthier through exercise and eating right) so my walking is done outside weather permitting (which I'll bundle up and walk when it's colder here in Middle Earth as long as colder doesn't mean too cold or icy or -0 wind chill ). And I usually have a Punkin walking with me. Also enjoy getting out in the woods, country, mountains, wherever there are no walls, and doing hiking.

That's cool that you make that walk from north side to downtown, Julie. I did that walk once in awhile from where I was living in Uptown (about 1 block north of Graceland Cemetary) to my office on Wabash (2 blocks north of the river) when I lived in Chicago but always on the way home ... was always mad dash to L then getting to work on time in mornings.

Wharfie - you are the bomb. I'm enjoying reading your posts about choosing health.


hotlantatim - 2/17/2011 at 02:55 PM

Chime in: what are you doing (or already accomplished) in your Fitness 2011 routine today?


dadof2 - 2/17/2011 at 03:53 PM

quote:
Chime in: what are you doing (or already accomplished) in your Fitness 2011 routine today?




same as everyday,but today used treadmill for 1 hour & 5.15 miles....



quote:
got a routine:

5 days 5 miles(1 hour) on treadmill or stationary bike.
3-4 days weight lifting.
lots of fish,turkey,vegetables,fruits,whole grains only( no white food at all),flaxmeal,nuts,black &/or navy beans,no fried foods,olive oil,no alcohol,low fat dairy,coconut water(great before and/or after workouts--great for electrolytes & energy),smart water,lots of water(no soda,juices,etc.),no salt or sugar,& can't eat out much given my limitations.
some supplements i use:multi vitamin(no iron),vitamin c & d,coq10,l-carnitine,magnesium taurate,allergy research homocystine formula,d-ribose,diabatone,fish oil....

not an easy routine but a nice payoff--more to it,but this is most of it...makes meal making a fun challenge...

i'm 6 feet tall & during the 90's i weighed 165 lbs.(by eating well & working out like a maniac),then gained 75 lbs. between 2000--2009--since 09' i'm back down to 175.....

sure working hard to maintain!

[Edited on 2/15/2011 by dadof2]


Lee - 2/17/2011 at 04:43 PM

In addition to a specific regimented workout plan, there are some little things you can do in your day-to-ray activities:


Take the stairs when possible.

Park your car in the back of the parking lot and walk in to your job or the store.

Wash your dishes by hand instead of throwing them in the dishwasher.

In the fall, rake the leaves instead of using a leaf blower.

When mowing the lawn, don't just sit on a riding mower. Mow at least some of your lawn using a push mower, preferably a manual one.

When you get groceries, carry the bags to your car instead of using a cart or having a clerk help you.

If you have a desk job, get up and walk around (time permitting) occasionally.

Iron clothes instead of dropping them off at the dry cleaner if possible.

Prepare and cook meals by hand instead of nuking them.


Some of this might sound anal & trivial, but every little bit helps.




michaelsio - 2/17/2011 at 04:48 PM

quote:
Chime in: what are you doing (or already accomplished) in your Fitness 2011 routine today?




Lost 8 lbs so far this year. Cut out drinking and walk 3-5 miles a day. Having a border collie mix dog motivates me to walk. I have to wear her out somehow.


CowboyNeil - 2/17/2011 at 05:06 PM

Lost more weight this morning......feeling good!


RyanBelair - 2/17/2011 at 06:50 PM

quote:
Chime in: what are you doing (or already accomplished) in your Fitness 2011 routine today?




This is the daily weekday routine for me:

Get up 30 minutes earlier than I need to for work so I can take my dogs for a walk around the neighborhood, I do it for their benefit but it definitely gets the heart pumping for the day, although it is only a little bit more than a mile walk...better than nothing.

Just returned from my lunch break trip to the gym. By the time I have traveled to and from I have 50 minutes to lift weights. Today was chest day. Threw in an extra set for the hippie chicks on the banks of the Suwanee River in April. Of course by the time I hit the river at Wanee I will probably be so bloated and hungover from the previous night's intake it will be all for not...oh well.

This evening I will go home and run around and play in the backyard with my daughter and dogs for some extra cardio.

Maybe later I can work in some of CowboyNeil's regiment if the wife is so willing.

All in all not a ton of fitness, but anything is better than nothing. Surely beats the 9 plus hours I spend sitting on my "arse" at my desk and in my car every weekday.

Congrats to those of you who have made lifestyle changes to improve your health, keep at it.

Ryan

[Edited on 2/17/2011 by RyanBelair]


WharfRat - 2/17/2011 at 09:30 PM

Way to go Neil and Mike!

quote:
Chime in: what are you doing (or already accomplished) in your Fitness 2011 routine today?




My usual 'day off" routine..
60 mins cardio
45 minute weight training - chest, back, arms. My right shoulder is pretty effed up, so presses are out of the question .

100 ab crunches, 40 pushups.

Food intake - 100% on plan


Chicagofan - 2/18/2011 at 04:54 PM

Walked the 10 to work again this morning. A little stiff but that will go away after a little while. Sky was an amazing pink as the sun came up and the moon went to bed. Cut through the zoo and wished a tiger and dolphin a good morning. Weather is up and down as it is still February but should be able to walk a few days a week till spring really arrives.


DougMacKenzie - 2/18/2011 at 07:07 PM

Going to work out today, arms, legs, and back. Abs are every day. Today is a running day, after the wieghts. I'm up to 4 miles in 40 minutes. I want to run a 10k one of these days. Weiged 224 this am, shooting for 215 (again).


hotlantatim - 2/18/2011 at 07:44 PM

Did 1 hour 5 minutes in gym last night (chest, tricep, shoulders).

Today: (3) 1-mile repeats on an off road/compacted-aggregate type track; then 50 minutes in the gym (Bicep, back, abs) later.

(if you are trying to improve your jogging pace, work a couple of days of track work into your routine each month; it also teaches you to land on the balls of your feet instead of your heels)

Tomorrow: may do a mild 45 minute bike ride if I'm not sore.


Benjamin - 2/18/2011 at 08:00 PM

No fair!!

I'm up at 4:10AM each work week day - so i can make the worse commute in America (DC area) to get to work at 6;30AM....and then work until about 4PM, so I can get home by 6:30PM....so I can leave the house again at 7PM to bring the kids to Scouts, basketball, hockey, or an evening class until 9 or 10 PM...and then back to bed.

Weekends....more sports games or events and a wife who works every other week end.

That's my excuse for being a fat ass....and I'm sticking to it!


Lee - 2/18/2011 at 08:44 PM

quote:
No fair!!

I'm up at 4:10AM each work week day - so i can make the worse commute in America (DC area) to get to work at 6;30AM....and then work until about 4PM, so I can get home by 6:30PM....so I can leave the house again at 7PM to bring the kids to Scouts, basketball, hockey, or an evening class until 9 or 10 PM...and then back to bed.

Weekends....more sports games or events and a wife who works every other week end.

That's my excuse for being a fat ass....and I'm sticking to it!






That's the spirit Jim! I'm proud of you. That drive would kill me.


Brucebcd - 2/20/2011 at 10:19 PM

I gotta get in shape.

Too much sitting has ruined my body.

Too much abuse has gone on for too long.

From now on there will be 50 pushups each morning, 50 pullups.

There will be no more pills, no more bad food, no more destroyers of my body.

From now on will be total organization.

Every muscle must be tight.


DanB - 2/20/2011 at 10:28 PM

I'm in shape - round is a shape

I had gotten down to 196 but have gained 6 back due to the 12 ounce curl program

Damn Wharfy is an inspiration but I need a discipline pill


DougMacKenzie - 2/20/2011 at 10:37 PM

Woke up at 6am this morning to work out. I love Sunday morning workouts. Have the place pretty much to myselkf, great tunes playing, get to watch the sun come up. WOrked triceps, biceps, and legs, did 45 minutes on the bike. Ate breakfast and went to church. Now its nap time!


Brucebcd - 2/20/2011 at 10:44 PM

quote:
I'm in shape - round is a shape

I had gotten down to 196 but have gained 6 back due to the 12 ounce curl program

Damn Wharfy is an inspiration but I need a discipline pill



why not give the Body by Bickle video a try..

http://www.youtube.com/watch?v=vSdVO7FKh7Q


hotlantatim - 2/21/2011 at 01:53 AM

Benjamin - I feel your pain with that Virginia/DC traffic and the time it takes out of your life. Buy a set of perfect pushups. You can work in 3-4 (2) minute sessions on those 3 days a week. Think also of cardio in 20 minute segments - during a kid's soccer practice or meeting or lunch break or something like that. Again 2-3 times a week and your rolling.

My schedule this year has mostly allowed me the time for exercise but when it hasn't you just have to squeeze in small segments. The key is make sure you don't think: I don't have a 90 minutes so I can't do anything...


bluesdisciple - 2/21/2011 at 02:11 AM

I am down about 8 pounds since Christmas. Mostly due to cutting back on snacks, especially late night and going to the YMCA three or four times per week. I have to though cut back more on the eating and ramp up the workouts. I usually do 40-45 minutes on either the treadmill, recline bike or regular bike but I have to up the intensity. For some reason, I cannot do the elliptical for more than a few minutes without wanting to die. Gotta get into the weights too some time.

I don't smoke (tobacco) or drink much, so I am good on those fronts. Its food thats got me. In addition to upping the intensity of my workouts and adding weight training, I have to move toward a more balanced diet too

My goal, which I have been meeting, is one pound a week weight loss. Not much at one time, but could account for 50 pounds in a year.....which would be outstanding.

.
BD


WharfRat - 2/21/2011 at 10:31 AM

LOng day at work today.. Managed to squeeze in a 30 minute elliptical session with 100 pushups/40 situps..

Its all about making time to do it


michaelsio - 2/21/2011 at 11:54 AM

quote:
My goal, which I have been meeting, is one pound a week weight loss. Not much at one time, but could account for 50 pounds in a year.....which would be outstanding.

.
BD


Most doctors and nutritionists would tell you the most to lose is 2 lbs a week. You're doing it right. Any higher is indicative of you doing something else (excessive dieting, exercise) that is not sustainable. You become much more likely to regain the weight when you stop. This is for folks that have 30 to maybe 100 pounds to lose.


DougMacKenzie - 2/21/2011 at 01:00 PM

quote:
LOng day at work today.. Managed to squeeze in a 30 minute elliptical session with 100 pushups/40 situps..

Its all about making time to do it


You 'da rat!


hotlantatim - 2/21/2011 at 07:22 PM

My final 3 days of being 41 ended up looking like this:

Thurs: 65 minutes of weights at Gym
Fri: (3) 1-mile repeats at the track; sub-6 minutes each
Sat: eight mile run in 60 minutes + 100 chinups/pullups + 1000 bicycle ab kicks + 35 minutes weights at Gym

Sun/Birthday - REST (sore legs)

Take THAT 42 years old! Bring on the next 42...


dadof2 - 2/21/2011 at 11:29 PM

today:

30 minutes free weights.
walked stairs at work every chance i could.
1 hour--5.25 miles on treadmill.


WharfRat - 2/21/2011 at 11:49 PM

Happy belated Tim!


And today was a rest day.

I actually HATE that.

Back at it tommorrow at 6am


Jeanne - 2/22/2011 at 12:36 AM

Good for you and Stace, Cork!! The first step can be the hardest but routine is key. I have been a walker during the last 10 years mostly due to the breast cancer fund raisers - a goal or deadline is good inspiration until the workout starts to feel routine. In the last 2 years I decided I would step up the walk a bit and start running. I hated it. Running is a lot different than walking! That was until I read the first 2 miles were the hardest. I read after that, you start to get into a nice stride. I was always feeling like such crap after 2 miles, I'd stop. Then I stopped home for a quick pit and went back out again and wouldn't ya know, the next 2 miles really were easier. I did pretty good for awhile and even got up to running over 5 miles a clip when I had the time - usually the weekends since I suffer from the same commute restrictions as Jim. Then the weather turns cold and dark and I stop. I am getting a treadmill at home soon, so I hope to get back into it.

What helps is I have a staircase alongside my living room. I put ankle weights on and step up and down the first 2 steps while watching the tv. I have some light dumbell weights that I lift above and behind my head while I'm on the sofa watching the tv. Trying to keep flabby arms at bay!

Putting the ankle weights on, standing in front of a mirror and doing the crisscross lifts (left knee to right elbow and right knee to left elbow) does a good job for me around the middle.

The balance ball tends to get moved around a bit more than used but hey...at least I'm moving it around!

For food - check out Cooking Light. Either the magazine or online. Some good stuff. I gave up the bagel in the morning and replaced it with low sugar oatmeal. I add almonds and craisins or fresh blueberries. Between b-fast and lunch I have a banana. Lunch is a 1/2 sandwich I pack at home. Afternoon snacks are either yogurt or more fruit. Dinner is always a pain for me. I can be good or bad. Good means a salad and bad means pizza or not eating at all. I haven't been able to be consistent here.

I drink a lot of water during the day. I fill a half gallon pitcher in the morning and I just keep filling up my glass during the day. Not only does it keep you feeling full, but you have to get up and walk to the bathroom a few times. I rarely drink anything other than water. Well...Tanqueray Ten and Tonic but that's not too often and the tonic is diet (sugar in regular is up there)! LOL

Jacquie! You look Mahvalous and I know you'll kick those last couple of lbs to the curb.

Wharfie!!!!! I am not on Facebook so I did not know of your workout successes. Good for you!! You keep on keepin on. Positive energy is very important. Surround yourself with that and shed the negative and that alone will make you feel lighter. Who knows, maybe the negative folks around you will be inspired by you and they will come over to the light side. If not, so be it. Most negative people are that way because they don't feel good about themselves. If they don't want to change themselves, don't let them stop you from making the changes you want. You ROCK!

CowboyNeil has got some routine! Write the book and go on Oprah, already!


DougMacKenzie - 2/22/2011 at 12:39 AM

Light chest, abs, triceps, and shoulders today, only about 30 minutes or so. Then ran 4 miles on the treadmill in 40 minutes. Feels great!


WharfRat - 2/22/2011 at 12:43 AM

quote:
Wharfie!!!!! I am not on Facebook so I did not know of your workout successes. Good for you!! You keep on keepin on. Positive energy is very important. Surround yourself with that and shed the negative and that alone will make you feel lighter. Who knows, maybe the negative folks around you will be inspired by you and they will come over to the light side. If not, so be it. Most negative people are that way because they don't feel good about themselves. If they don't want to change themselves, don't let them stop you from making the changes you want. You ROCK


Thanks Red

Sadly, I have no family support whatsoever.. But thats ok.
God knows I have tried to get them in line with what I am doing, but I get is a groan or a roll of the eyes.
They can remain negative if they want - but I cant, and WONT.
I still have an incredible support system anyway, so its all good!


Jeanne - 2/22/2011 at 12:48 AM

Like you said, Wharfie, you have to want it. You can't get people on board unless they want it. Deep down, they probably do, but are afraid of the effort it requires. Keep showing them the way by doing what you're doing. You definitely have Peach Family support.


WharfRat - 2/22/2011 at 12:50 AM

quote:
You definitely have Peach Family support.


No freaking doubt.


michaelsio - 2/22/2011 at 11:43 AM

Great job, Chuck, Jeanne and everyone!


hotlantatim - 2/22/2011 at 02:12 PM

Nice comments Jeanne. And keep it up Wharfy (and all)!


Johnny - 2/22/2011 at 07:57 PM

Croky,Stacey,Wharfie and everyone going for it, keep it up and keep it positive. I'm back on the treadmill with a collection of old movies (Two dreadmill sessions per Charlie Chan mystery) with light weights. Your stories inspired me. *smile*
Exercise is also a great way to chase those blues away. Getting the adrenaline flowing and endorphins rising can really make a difference.

en·dor·phin
–noun
any of a group of peptides occurring in the brain and other tissues of vertebrates, and resembling opiates, that react with the brain's opiate receptors to raise the pain threshold.

Legal free opiates!!


BadLittleDoggie2 - 2/22/2011 at 08:06 PM

Wow - just amazing - congrats to all of you struggling but keep on keepin' on - you are all inspiring me to get back up there and start putting one foot in front of the other - tough to do since the treadmill holds up my sweats - lol But truly I am admiring all of you


DougMacKenzie - 2/23/2011 at 12:17 PM

Yeserday was a rest day. Today its 4 sets of pull ups, bar dips, and push ups, then 4 miles on the treadmill. Had to tighten my belt a notch yesterday. Glad to see everyone haging in there.


dadof2 - 2/23/2011 at 02:39 PM

yesterday--30 minutes weigts & 5.25 miles (1 hr.) on treadmill

today--30 minutes weights & 1 hour on stationary bike

keeping to the 5 days of workouts and 2 days reat...

[Edited on 2/23/2011 by dadof2]


Brendan - 2/23/2011 at 02:52 PM

4AM: P90X Legs and Back

Great way to start the day.


michaelsio - 2/23/2011 at 03:14 PM

quote:
Yeserday was a rest day. Today its 4 sets of pull ups, bar dips, and push ups, then 4 miles on the treadmill. Had to tighten my belt a notch yesterday. Glad to see everyone haging in there.


That's a great feeling, Doug!


michaelsio - 2/23/2011 at 03:15 PM

quote:
Croky,Stacey,Wharfie and everyone going for it, keep it up and keep it positive. I'm back on the treadmill with a collection of old movies (Two dreadmill sessions per Charlie Chan mystery) with light weights. Your stories inspired me. *smile*
Exercise is also a great way to chase those blues away. Getting the adrenaline flowing and endorphins rising can really make a difference.

en·dor·phin
–noun
any of a group of peptides occurring in the brain and other tissues of vertebrates, and resembling opiates, that react with the brain's opiate receptors to raise the pain threshold.

Legal free opiates!!


Good work, Johnny!


WharfRat - 2/24/2011 at 12:41 PM

Cranking the treadmill up to 5 speed in 3 minute intervals.. Feels good


Bhawk - 2/24/2011 at 02:42 PM

Alright, if y'all would allow me a rant...

So, as mentioned before, had a fantastic annual physical last week, good numbers up, bad numbers down, over 30 lbs of weight loss in the last 2 years. Recently started walking outside after two years on the treadmill. Loving it! Except...I musta done pult to stretched or twisted or something because the muscle behind my left knee (popliteus?) start hurting like hell yesterday and now today, hurts to walk. I mean really hurts. Annoying as the dickens. Here I start doing the right thing and look where it gets me. Maybe this eat right and exercise business is just a buncha BS...eff it. Tonight I'm gonna have a rare steak with butter and a fried egg on top with a pack of smokes and a bottle of booze. Eff it eff it eff it. Get all active and get all addicted to the exercise and look what it got me!!!! ARRRRRGGGGHHHHH!!!!!!!!

/rant

Or, I could just take some ibuprofen and slow down a bit until I get over it. Whichever.


Brendan - 2/24/2011 at 02:47 PM

quote:
Alright, if y'all would allow me a rant...

So, as mentioned before, had a fantastic annual physical last week, good numbers up, bad numbers down, over 30 lbs of weight loss in the last 2 years. Recently started walking outside after two years on the treadmill. Loving it! Except...I musta done pult to stretched or twisted or something because the muscle behind my left knee (popliteus?) start hurting like hell yesterday and now today, hurts to walk. I mean really hurts. Annoying as the dickens. Here I start doing the right thing and look where it gets me. Maybe this eat right and exercise business is just a buncha BS...eff it. Tonight I'm gonna have a rare steak with butter and a fried egg on top with a pack of smokes and a bottle of booze. Eff it eff it eff it. Get all active and get all addicted to the exercise and look what it got me!!!! ARRRRRGGGGHHHHH!!!!!!!!

/rant

Or, I could just take some ibuprofen and slow down a bit until I get over it. Whichever.
If you can't work your lower body, work your upper. Get down on the ground and do some damn push-ups. Or lift some weights. Just stop crying...


Bhawk - 2/24/2011 at 02:50 PM

quote:
quote:
Alright, if y'all would allow me a rant...

So, as mentioned before, had a fantastic annual physical last week, good numbers up, bad numbers down, over 30 lbs of weight loss in the last 2 years. Recently started walking outside after two years on the treadmill. Loving it! Except...I musta done pult to stretched or twisted or something because the muscle behind my left knee (popliteus?) start hurting like hell yesterday and now today, hurts to walk. I mean really hurts. Annoying as the dickens. Here I start doing the right thing and look where it gets me. Maybe this eat right and exercise business is just a buncha BS...eff it. Tonight I'm gonna have a rare steak with butter and a fried egg on top with a pack of smokes and a bottle of booze. Eff it eff it eff it. Get all active and get all addicted to the exercise and look what it got me!!!! ARRRRRGGGGHHHHH!!!!!!!!

/rant

Or, I could just take some ibuprofen and slow down a bit until I get over it. Whichever.
If you can't work your lower body, work your upper. Get down on the ground and do some damn push-ups. Or lift some weights. Just stop crying...


Oh shut up. I'm not crying. I'm pi$$ed. I got yer P90X right here, pal...


DougMacKenzie - 2/24/2011 at 03:20 PM

Crybaby. Get to work.


dadof2 - 2/24/2011 at 03:32 PM

Today:

5.60 miles in 1 hour on the treadmill.

half hour of free weights.

that's five days this week...should i rest or do more tomorrow....

ahhhh.....decisions,decisions....lol


michaelsio - 2/24/2011 at 03:40 PM

quote:
Alright, if y'all would allow me a rant...

So, as mentioned before, had a fantastic annual physical last week, good numbers up, bad numbers down, over 30 lbs of weight loss in the last 2 years. Recently started walking outside after two years on the treadmill. Loving it! Except...I musta done pult to stretched or twisted or something because the muscle behind my left knee (popliteus?) start hurting like hell yesterday and now today, hurts to walk. I mean really hurts. Annoying as the dickens. Here I start doing the right thing and look where it gets me. Maybe this eat right and exercise business is just a buncha BS...eff it. Tonight I'm gonna have a rare steak with butter and a fried egg on top with a pack of smokes and a bottle of booze. Eff it eff it eff it. Get all active and get all addicted to the exercise and look what it got me!!!! ARRRRRGGGGHHHHH!!!!!!!!

/rant

Or, I could just take some ibuprofen and slow down a bit until I get over it. Whichever.


That is one of the most frustrating things that happens to me. You're feeling good, doing well and then you get hurt.
See if a knee brace will help, Jerry. I get nagging aches and pains so I use braces or Ace bandages to give me a little more support. Helps immensely.

[Edited on 2/24/2011 by michaelsio]


WharfRat - 2/24/2011 at 07:16 PM

quote:
Today:

5.60 miles in 1 hour on the treadmill.

half hour of free weights.

that's five days this week...should i rest or do more tomorrow....

ahhhh.....decisions,decisions....lol




After reading Jerry's post.. I say rest Effie


dadof2 - 2/24/2011 at 08:45 PM

quote:
Alright, if y'all would allow me a rant...

So, as mentioned before, had a fantastic annual physical last week, good numbers up, bad numbers down, over 30 lbs of weight loss in the last 2 years. Recently started walking outside after two years on the treadmill. Loving it! Except...I musta done pult to stretched or twisted or something because the muscle behind my left knee (popliteus?) start hurting like hell yesterday and now today, hurts to walk. I mean really hurts. Annoying as the dickens. Here I start doing the right thing and look where it gets me. Maybe this eat right and exercise business is just a buncha BS...eff it. Tonight I'm gonna have a rare steak with butter and a fried egg on top with a pack of smokes and a bottle of booze. Eff it eff it eff it. Get all active and get all addicted to the exercise and look what it got me!!!! ARRRRRGGGGHHHHH!!!!!!!!

/rant

Or, I could just take some ibuprofen and slow down a bit until I get over it. Whichever.


i've had very serious knee problems for about 12 years now,including the exact pain you describe behind the knee--in my case i went to a sports medicine clinic & both the orthopedist & physical therapist have helped me manage my knee problems to date....

i realize i still tend to overdo it,but the high i get from strenuous workouts,weights & aerobics,is awesome.

Finally,if ya read back on this thread i referred to diet & supplements--things like d-ribose,coconut water,& other stuff i take,as well as routines to strengthen the muscles around the knee, which have proved very helpful so far...& that's for a guy with arthritis in both knees & with very little cartlidge remaining.

Nonetheless there are injuries...& they are VERY frustrating,therefore suggesring that switching up the muscles you work requires consideration...

hope you heal soon!


dadof2 - 2/24/2011 at 08:47 PM

quote:
quote:
Today:

5.60 miles in 1 hour on the treadmill.

half hour of free weights.

that's five days this week...should i rest or do more tomorrow....

ahhhh.....decisions,decisions....lol




After reading Jerry's post.. I say rest Effie


i'll try


WharfRat - 2/24/2011 at 09:33 PM

quote:
Finally,if ya read back on this thread i referred to diet & supplements--things like d-ribose,coconut water,& other stuff i take,as well as routines to strengthen the muscles around the knee, which have proved very helpful so far...& that's for a guy with arthritis in both knees & with very little cartlidge remaining


I might have to try this.
My right shoulder is pretty much trashed.. It was practically bone on bone 20 years ago, so I am sure that is all that is left now.
Doesnt affect me with day to day stuff ( its bearable), only really when I am lifting- then OUCH.
But I continue on anyway, I just avoid any kind of shoulder press or any over the head activity


dadof2 - 2/24/2011 at 10:00 PM

quote:
quote:
Finally,if ya read back on this thread i referred to diet & supplements--things like d-ribose,coconut water,& other stuff i take,as well as routines to strengthen the muscles around the knee, which have proved very helpful so far...& that's for a guy with arthritis in both knees & with very little cartlidge remaining


I might have to try this.
My right shoulder is pretty much trashed.. It was practically bone on bone 20 years ago, so I am sure that is all that is left now.
Doesnt affect me with day to day stuff ( its bearable), only really when I am lifting- then OUCH.
But I continue on anyway, I just avoid any kind of shoulder press or any over the head activity


Chuck--pls. check your pm's


WharfRat - 2/25/2011 at 12:24 AM

Replied

Well, my weigh in was tonight, and I guess the tweaking of my cardio workouts have paid off.. -5.2lbs this week! I am expecting a "down" week next week now, just because that seems to be my pattern.

I did just make a realization though - with this loss I have lost 1/3 of my total beginning weight.. just WOW.

I would be lying if I said I wasnt a little emotional when I realized this..


dadof2 - 2/25/2011 at 12:31 AM

quote:
Replied

Well, my weigh in was tonight, and I guess the tweaking of my cardio workouts have paid off.. -5.2lbs this week! I am expecting a "down" week next week now, just because that seems to be my pattern.

I did just make a realization though - with this loss I have lost 1/3 of my total beginning weight.. just WOW.

I would be lying if I said I wasnt a little emotional when I realized this..





very cool

you should feel very proud...this is a superb achievement


Jeanne - 2/25/2011 at 01:09 AM

Wow, Chuck. That is amazing. Truly. Think of all you've gained by all you've lost. Keep up the good work and keep us lazy asses honest!


michaelsio - 2/25/2011 at 01:21 AM

Great work, Chuck!

I'm really glad for you.


DougMacKenzie - 2/25/2011 at 02:58 AM

quote:
Replied

Well, my weigh in was tonight, and I guess the tweaking of my cardio workouts have paid off.. -5.2lbs this week! I am expecting a "down" week next week now, just because that seems to be my pattern.

I did just make a realization though - with this loss I have lost 1/3 of my total beginning weight.. just WOW.

I would be lying if I said I wasnt a little emotional when I realized this..



Awesome.


dadof2 - 2/25/2011 at 02:40 PM

took the advice Chuck--took the day off from a workout--just weights


StratDal - 2/25/2011 at 03:32 PM

Ran 4 miles this morning in the early dawn chill. Felt pretty good and let the legs do their thing.

Now that that's out of way and today being Friday, tonight I'm enjoying a double!

Rock On everyone! Keep up the good fight!


slowhand6 - 2/25/2011 at 06:49 PM

Ran two miles on the treadmill yesterday evening to relieve a little anxiety. Then my buddy asked me to go swim some laps. So we ran another mile and a half up to the pool over the ridge line, swam about six laps (more of a relaxation thing) then walked back over the ridge line home. I wish y'all could see the stars down here. It is so dark at night that you can often see shooting random shooting stars.

This morning I got up and ran on the treadmill again for twenty minutes at a pace of 6.2, incline of 2.0, came back and knocked out a hundred push-ups in increments of ten to twenty at a time. Now we're getting ready to do three miles of ridge line trail this afternoon. I think I'll be ready for bed tonight.

I am trying to tailor my food intake a bit more and drop a few pounds by April when I have my bi-annual military weigh-in. I have about ten more to go.


DougMacKenzie - 2/25/2011 at 06:55 PM

Heavy lifting day today with chest, abs, and shoulders, then 4 miles on teh track with some added 200s at about three quarters speed. Cool thread.


croky - 2/27/2011 at 03:06 AM

Great work Wharf! I got fired up just texting with you a couple of weeks ago.

Don't worry about those plateaus. They are going to happen whether we like it or not but switching things up is the way to go. I'm not working out in a gym so I don't have access to the tools that will let me switch things up as much and that is a concern. I've done enough weight training to be familiar with a good variety of exercise but am basically doing it with a pair of 15 lbs dumbells and now resistance bands.

We'll be hitting the 2 month mark soon and haven't slowed down. I was worried about getting tired of it but the mindset is that it's truly a lifestyle change and not just a temporary resolution.

The results are starting to show for sure. I think I was expecting more but I have to realize that the only exercise I was getting for the past 5 years was in the form of 12 oz curls so I'm convinciing myself not to get discouraged.

My goal when this all started (1/3) was to lose 20 lbs by my 40th bday which is 4/30. I think I'm still on track for that but I think I'm putting on muscle too so that always tricks the scale. I can definitely tell that I'm shedding fat so I guess that's what's most important.

Keep it up!


WharfRat - 2/27/2011 at 03:23 AM

If you need a kick in the ass just give me a call


croky - 2/27/2011 at 03:46 AM

Thanks everyone for contributing. That's huge!
Tim I want to know more about the perfect pushups and Brendan I actually watched an infomercial about P90X a couple weeks ago and thought that looked liked a great workout. Anyway that being said, something is always better than nothing.
The last time I checked I was done 5 lbs. It didn't seem like alot but I can tell I'm losing it on my legs and waist and I'm starting to notice muscles I haven't seen in awhile. I only get on the scale 2 times a month which is fine for me. I may not be losing all the weight but if I'm losing fat that's most important for me.

I got a great men's health diet book in a used book store for $3 and that really got me going. I'm not following it to at T but there is some good **** in there. I work out a minimum of 4 days a week and it's a mix of walking, cardio dvd, and weights. Hooch always said she'd never walk in the cold but January was brutal and we walked our asses off so I know things will only get better.


croky - 2/27/2011 at 04:02 AM

Need tips for losing belly fat. It's gone down a bunch since first of the year but don't know if it's more about diet or working abs.


WharfRat - 2/27/2011 at 04:41 AM

quote:
don't know if it's more about diet or working abs.


Yes


Jeanne - 2/27/2011 at 08:13 PM

After hemming and hawing over it most of the morning, I got my butt up and outside to walk the hood for a few miles. Felt good to be out in the fresh air--not to shovel! I did pick up the pace to jog a bit at the end and became very aware that I have not done that in awhile. Zoiks.


DougMacKenzie - 2/27/2011 at 11:47 PM

quote:
Need tips for losing belly fat. It's gone down a bunch since first of the year but don't know if it's more about diet or working abs.

For me I've found that cutting down on my ab work (not out!) and increasing my cardio work, along with diet, has really made an impact on belly fat. Today was push ups, pull ups, and bar dips with 45 minutes of walkiing - jogging the track with my wife. Not a very intense workout, but the conversation was great!


DougMacKenzie - 3/1/2011 at 11:57 AM

No weight work yesterday. Went to the track and jogged a half mile, then a series of 200's, then 100's at three quarter speed. Finished with another half mile jog for a total of five miles. Thank goodness today is a rest day. I'm sore!


slowhand6 - 3/1/2011 at 01:45 PM

Here's something to chew on . . .

As you begin to work out after a long hiatus your body begins to condition itself to support the weight you are at. If you are like me, a relatively large person, carrying a lot of weight (240-250), certain muscle groups, like your thighs and back are the first to become larger. My observations with my own body show that as you work in to varying routines these muscles will change development a second time, as other muscle groups begin to compensate and do the work they are supposed to. All of these changes will make your weight fluctuate and your body look and feel different as you progress.

Don't give up!


hotlantatim - 3/1/2011 at 08:03 PM

Way to mix it up folks! 'm getting some ideas reading through this forum.

One of my favorite things to do at Wanee is to go on a morning run. I take in so much of the beautiful Spirit of Suwanee park grounds and early morning scene that way.

I just did a relatively easy 10K on Saturday morning. I'm now within 17 seconds of my PR that I set 25 years ago at the end of my junior year of High School. I wouldn't have believed that I could get back in this range a few years ago.

As for the Perfect Pushups, just check out youtube. There is an annoying instructor on their videos but don't let him deter you.


WharfRat - 3/2/2011 at 12:39 PM

quote:
Here's something to chew on . . .

As you begin to work out after a long hiatus your body begins to condition itself to support the weight you are at. If you are like me, a relatively large person, carrying a lot of weight (240-250), certain muscle groups, like your thighs and back are the first to become larger. My observations with my own body show that as you work in to varying routines these muscles will change development a second time, as other muscle groups begin to compensate and do the work they are supposed to. All of these changes will make your weight fluctuate and your body look and feel different as you progress.

Don't give up!


Good points here Brian! I am still dealing with this.. My losses flucuate weekly. A little less then they did in the beginning ( I was all over the place then.. -10, -1, flat, etc)
Last week I was -5.2 Week before -2, week before that "flat"..
As long as your negative are more then the positives, its all good! It took me a long time to accept that. Its all about a positve mindset.

As for me-170 down, 110 to go


DougMacKenzie - 3/2/2011 at 02:14 PM

quote:
quote:
Here's something to chew on . . .

As you begin to work out after a long hiatus your body begins to condition itself to support the weight you are at. If you are like me, a relatively large person, carrying a lot of weight (240-250), certain muscle groups, like your thighs and back are the first to become larger. My observations with my own body show that as you work in to varying routines these muscles will change development a second time, as other muscle groups begin to compensate and do the work they are supposed to. All of these changes will make your weight fluctuate and your body look and feel different as you progress.

Don't give up!


Good points here Brian! I am still dealing with this.. My losses flucuate weekly. A little less then they did in the beginning ( I was all over the place then.. -10, -1, flat, etc)
Last week I was -5.2 Week before -2, week before that "flat"..
As long as your negative are more then the positives, its all good! It took me a long time to accept that. Its all about a positve mindset.

As for me-170 down, 110 to go

Dude, that's awesome. I'm going to spend more time doing running and cardio for a little while, less weights, just to mix it up. I'm going for a 3 mile run with some major hills this afternoon.


slowhand6 - 3/2/2011 at 02:22 PM

quote:
quote:
Here's something to chew on . . .

As you begin to work out after a long hiatus your body begins to condition itself to support the weight you are at. If you are like me, a relatively large person, carrying a lot of weight (240-250), certain muscle groups, like your thighs and back are the first to become larger. My observations with my own body show that as you work in to varying routines these muscles will change development a second time, as other muscle groups begin to compensate and do the work they are supposed to. All of these changes will make your weight fluctuate and your body look and feel different as you progress.

Don't give up!


Good points here Brian! I am still dealing with this.. My losses flucuate weekly. A little less then they did in the beginning ( I was all over the place then.. -10, -1, flat, etc)
Last week I was -5.2 Week before -2, week before that "flat"..
As long as your negative are more then the positives, its all good! It took me a long time to accept that. Its all about a positve mindset.

As for me-170 down, 110 to go


Chuck, your motivation and inner strength are very inspiring. You are part of my daily meditation as I struggle to meet the military's fitness and body standards. Don't ever give up! You are the f'ng man!


WharfRat - 3/2/2011 at 04:11 PM

quote:
quote:
quote:
Here's something to chew on . . .

As you begin to work out after a long hiatus your body begins to condition itself to support the weight you are at. If you are like me, a relatively large person, carrying a lot of weight (240-250), certain muscle groups, like your thighs and back are the first to become larger. My observations with my own body show that as you work in to varying routines these muscles will change development a second time, as other muscle groups begin to compensate and do the work they are supposed to. All of these changes will make your weight fluctuate and your body look and feel different as you progress.

Don't give up!


Good points here Brian! I am still dealing with this.. My losses flucuate weekly. A little less then they did in the beginning ( I was all over the place then.. -10, -1, flat, etc)
Last week I was -5.2 Week before -2, week before that "flat"..
As long as your negative are more then the positives, its all good! It took me a long time to accept that. Its all about a positve mindset.

As for me-170 down, 110 to go


Chuck, your motivation and inner strength are very inspiring. You are part of my daily meditation as I struggle to meet the military's fitness and body standards. Don't ever give up! You are the f'ng man!


Thanks guys

Brian, is this similar to what your are doing? I havent tried any of these yet, but it is my plan.

http://www.armyprt.com/preparation_and_recovery/preparation-drill.shtml

http://www.armyprt.com/endurance_and_mobility_activities/index.shtml

http://www.armyprt.com/preparation_and_recovery/recovery-drill.shtml


BadLittleDoggie2 - 3/2/2011 at 06:06 PM

to the new and improved Chuck - way to go!!!!!! just awesome!!!


slowhand6 - 3/2/2011 at 06:35 PM

quote:
quote:
quote:
quote:
Here's something to chew on . . .

As you begin to work out after a long hiatus your body begins to condition itself to support the weight you are at. If you are like me, a relatively large person, carrying a lot of weight (240-250), certain muscle groups, like your thighs and back are the first to become larger. My observations with my own body show that as you work in to varying routines these muscles will change development a second time, as other muscle groups begin to compensate and do the work they are supposed to. All of these changes will make your weight fluctuate and your body look and feel different as you progress.

Don't give up!


Good points here Brian! I am still dealing with this.. My losses flucuate weekly. A little less then they did in the beginning ( I was all over the place then.. -10, -1, flat, etc)
Last week I was -5.2 Week before -2, week before that "flat"..
As long as your negative are more then the positives, its all good! It took me a long time to accept that. Its all about a positve mindset.

As for me-170 down, 110 to go


Chuck, your motivation and inner strength are very inspiring. You are part of my daily meditation as I struggle to meet the military's fitness and body standards. Don't ever give up! You are the f'ng man!


Thanks guys

Brian, is this similar to what your are doing? I havent tried any of these yet, but it is my plan.

http://www.armyprt.com/preparation_and_recovery/preparation-drill.shtml

http://www.armyprt.com/endurance_and_mobility_activities/index.shtml

http://www.armyprt.com/preparation_and_recovery/recovery-drill.shtml


Chuck, I have never seen these before. But these look great.

Here are my fitness expectations

1.5 miles in less than 12:32; this is the part I am sweating the most.
38 sit ups in 60 seconds; not a problem
29 pushups in 60 seconds; not a problem
Sit and Reach 17 inches past your toes (or more); I am usually at 27 inches
Vertical Jump- raise your hand against the wall and it is marked; jump and reach 24 inches past the point where your hand is marked. This is very hard. The exercise to do to increase your vertical jump is to do burpees ( http://www.youtube.com/watch?v=c_Dq_NCzj8M ).

I may try to incorporate those army workouts instead. They look much more comprehensive.



slowhand6 - 3/3/2011 at 01:14 AM

So I found out today that I could swim 450 yards in less than twelve minutes instead of the 1.5 mile run in 12:32. I did the swim (nine laps in a fifty yard pool) in 10:23, 32 push ups in less than sixty seconds and 42 sit ups in less than sixty seconds. So that is passing.

Tomorrow I am going to do it again just to see where I am at with the mile and a half run and do the sit ups and push ups again too.

For some reason they are not doing the sit and reach and vertical jump for the PT assessment. The actual test is next month.

Anyway, just thought I would share. I am pretty pleased with my results so far.


WharfRat - 3/3/2011 at 05:12 AM

Good going Brian

Thats a hell of a vertical jump they are asking for.. wow.

Weigh in tomorrow.. I am not expecting much with the big loss last week.
And I usually have a pretty good feel with these things now.

I did lose another knotch in the belt though. I will take that victory this week!

[Edited on 3/3/2011 by WharfRat]


StratDal - 3/3/2011 at 05:37 AM

Good job Wharfy! Keep up the good work!

I had a good run today with a decent switchback climb. Off to the mountains for some snowboarding. The legs will get a good workout especially the outside of the thighs. Nothing like that burn while you're traversing across the slopes.

Here's to our being healthy, fit, and active. "Eat a peach for peace!"


DougMacKenzie - 3/3/2011 at 12:23 PM

Rest day!


hotlantatim - 3/3/2011 at 12:59 PM

Rested the last two days from running to regain some energy in my legs for the home stretch of training for my 13.1 on March 20, but I hit the gym:

45 minutes Tues - bicep, back/lats, abs
70 minutes Wed - chest, tricep, shoulders

Dealing with upper back/shoulder pain in the mornings the last few days that gets better throughout the day. I probably should have not gone to the gym, but by last night I felt fine and did mostly lower weights....I think another trip to the chiropractor is in my future.


DougMacKenzie - 3/4/2011 at 08:11 PM

Today it's heavy arms, shoulders, abs, and back, topped off with 45 minutes on the elliptical. Sweet.


WharfRat - 3/5/2011 at 01:06 AM

Good going Dug


Day off for me today.. Every joint in my body is killing me..

Back at it tomorrow anyway


DougMacKenzie - 3/7/2011 at 02:25 AM

Abs, arms, and legs today, topped off with 45 minutes on the bike. Weighed 221 yesterday! My original goal was 215, but I'm thinking 210 would be incredible. We'll see.


WharfRat - 3/7/2011 at 05:57 AM

You da man Dug!


DougMacKenzie - 3/7/2011 at 02:23 PM

No, you da man!


WharfRat - 3/8/2011 at 01:16 AM

LOL!
Day off today.

I HATE days off..

Back in action 6 am tomorrow

I am also eyeing a 5K held on the Sunday before Wanee here at a local minor league ballpark..

Not sure about it yet..but if you see a fat limping tyedye dude in Live Oak.. That be me


DougMacKenzie - 3/8/2011 at 12:10 PM

Go for it ratboy. 5Ks are fun, and that's the spirit they are run in. Yesterday I ran 2 miles, then 4 200s and 8 100s at three quarters speed. Today is a rest day!


Brendan - 3/8/2011 at 02:21 PM

quote:
Go for it ratboy. 5Ks are fun, and that's the spirit they are run in. Yesterday I ran 2 miles, then 4 200s and 8 100s at three quarters speed. Today is a rest day!
Damn! Are you trying out for the Cowboys? They could probably use you...


Lee - 3/8/2011 at 02:33 PM

quote:
quote:
Go for it ratboy. 5Ks are fun, and that's the spirit they are run in. Yesterday I ran 2 miles, then 4 200s and 8 100s at three quarters speed. Today is a rest day!
Damn! Are you trying out for the Cowboys? They could probably use you...



He's going to try out to be the holder for extra points.


Brendan - 3/8/2011 at 02:42 PM

Should I post the picture?


DougMacKenzie - 3/8/2011 at 03:12 PM

You guys are so thoughtful.


SpyNet - 3/8/2011 at 03:27 PM

This is right in my wheelhouse. If some of you remember when i first posted here it was mostly on healt issues and staying in shape. I posted the new food pyramid which now includes exercise for the first time. I am a workout freak, as is my wife Gina.
Wharfrat (love the name btw), sounds like your on a mission, and by the support your getting i deem you are a good man.
Keep it up.
Biggest factor in losing weight is eating breakfast, about 400-500 calories. When you eat breakfast (break-fast), which means just what it says. You fast while you sleep, break it when you wake.
If you do not eat breakfast your metabolism slows down to store energy, and you burn nothing, you can only gain.
400 calories for lunch, 500 calories for dinner, and around 400 calories in snacks all day. That and a regimented exercise program will get you where you want to be.
All of you, not just your friend Chuck should be doing this!
Be well!


Silvio


WharfRat - 3/9/2011 at 03:25 AM

Exactly...
I wouldnt say weight loss is impossible without breakfast, but it would be damn hard.

I have a good mix of carbs and protein, so that helps as well.

At least its working for me.


michaelsio - 3/9/2011 at 12:03 PM

quote:
LOL!
Day off today.

I HATE days off..

Back in action 6 am tomorrow

I am also eyeing a 5K held on the Sunday before Wanee here at a local minor league ballpark..

Not sure about it yet..but if you see a fat limping tyedye dude in Live Oak.. That be me


Go for it, Chuck!

There's a lot of folks staggering around at Wanee, so you won't stand out.


WharfRat - 3/9/2011 at 12:10 PM

quote:
quote:
LOL!
Day off today.

I HATE days off..

Back in action 6 am tomorrow

I am also eyeing a 5K held on the Sunday before Wanee here at a local minor league ballpark..

Not sure about it yet..but if you see a fat limping tyedye dude in Live Oak.. That be me


Go for it, Chuck!

There's a lot of folks staggering around at Wanee, so you won't stand out.


Good point

Yea, I think I am gonna do this


StratDal - 3/9/2011 at 12:55 PM

Got a nice yoga in yesterday. Today will be about a 4 1/2 mile run with a great switchback climb. Tomorrow is a rest day and then 7 miles on Friday.

Keep up the good work everyone. Even if you can't get the full workout you want in, doing something keeps you ahead.

The Road Goes On Forever!


DougMacKenzie - 3/10/2011 at 12:17 PM

3 miles with hills yesterday, feels great to be running outside again. Rest day today.


hoochiecoochiegirl - 3/11/2011 at 03:23 AM

Alive and well people! Still going strong with a decent mix of cardio and weights and a much improved diet. This has produced some nice changes. As I said previously, the weight loss isn't extreme but there are good changes happening all over the place. I've been weighing myself every 2 weeks but think I'm only going to do it once a month. I want to lose weight but more importantly I want to feel better so I'm not going to let the scale determine my attitude. I may not be losing weight at the rate I thought I would be but the pair of pants I've been wearing to work this week feel great and I wasn't able to say that 2 months ago. Things are working. Concentrate on the positive. Something is better than nothing!


WharfRat - 3/11/2011 at 03:27 AM

quote:
Concentrate on the positive. Something is better than nothing!



hoochiecoochiegirl - 3/11/2011 at 03:32 AM

GO PHILS!


DougMacKenzie - 3/11/2011 at 04:05 PM

Something is better than nothing. Ain't that the truth. Heavy chest, shoulders, and abs today, along with 45 minutes on the elliptical. I love these heavy days!


WharfRat - 3/17/2011 at 12:37 PM

So..

How is everyone doing?

Today is my "heavy" day..

60 mins cardio.
Minimum 60 mins weights.. chest, arms, back

Then another 30 stretching, situps, pushups, etc.

No green beer or corned beef for me today

Weigh in tonight.. If I lose just another .6 lbs, I will be at my lightest weight in about 15 years.
And I will be at my "Wanee goal" 4 weeks early.

Hope I dont gain it all back at the Beacon this weekend


StratDal - 3/18/2011 at 11:42 AM

Happy Friday everyone! If you indulged over St. Patrick's Day, good for you! Make sure you get some exercise today or tomorrow. Don't beat yourself up if you're not feeling it at first. Just doing it is a good start.

Today is my "Death Run 2011". It's about 7 1/2 miles with 4 good climbs. The last one is "beyond category" as in cycling. It's also the last one and the finish... oh well... My goal is to finish in less than an hour. The legs are rested and I'm ready to Rock N' Roll!

Either way, I'm enjoying a double when I get home tonight!

Keep up the good work everyone! Here's to being healthy!

[Edited on 3/18/2011 by StratDal]


hotlantatim - 3/18/2011 at 03:13 PM

I run my 5th straight Georgia Half Marathon in Atlanta this Sunday morning! Never have stepped up to the full. Should be very mild weather - which is good for the half runners but the full runners probably would ask for it to be cooler.

Should be a great morning.


DougMacKenzie - 3/18/2011 at 03:18 PM

Gald to see everyone still at it. Chuck, you are rockin'! Just got back from the gym, heavy chest day, arms shoulders, abs, back. The 45 minutesw on the elliptical is a killer. My weight has stayed around 221, but I took in another notch in my belt this week. I think transitioning to less weight work and more running has made a difference. Glad to see this thread still around.


StratDal - 3/19/2011 at 02:34 AM

Well I did it. I bested the Gelsons-MOA2-Tank Death Run in 57:20. Still had some juice left in the legs too. Glad it is out of the way. I'm now relaxing to some jazz and a little Bacardi and Pepsi after some left over corn beef for dinner. It's all good!


hotlantatim - 3/21/2011 at 10:19 PM

Got my PR yesterday morning in the Georgia Half Marathon. Took an ice bath last night but still sore today...but it's a good type of sore.


Iwonderwho - 3/21/2011 at 10:59 PM

quote:
Got my PR yesterday morning in the Georgia Half Marathon. Took an ice bath last night but still sore today...but it's a good type of sore.


Nicely done! I ran the Kennessaw Locomotive 1/2 back in September. I may do another 1/2 but there is no way I'm ever running one step further than 13.1 miles. I was hurtin'!

I've got to find another one to run in the early fall. I took the winter off from running in an attempt to bulk up through weight lifting. Didn't work but it was fun trying.


WharfRat - 3/22/2011 at 12:08 AM

quote:
quote:
Got my PR yesterday morning in the Georgia Half Marathon. Took an ice bath last night but still sore today...but it's a good type of sore.


Nicely done! I ran the Kennessaw Locomotive 1/2 back in September. I may do another 1/2 but there is no way I'm ever running one step further than 13.1 miles. I was hurtin'!

I've got to find another one to run in the early fall. I took the winter off from running in an attempt to bulk up through weight lifting. Didn't work but it was fun trying.


Agreed! Awesome!


DougMacKenzie - 3/22/2011 at 11:24 AM

LIght workout yesterday with dumbell bench press, some triceps and shoulders, abs, and then I actually ran 4.5 miles! That's a record for me. Weight is maintaining 221, next stop, 215. Woo Hoo!


WharfRat - 3/22/2011 at 11:31 AM

You go Dug

This weekend totally wiped me out.. Havent been to the gym since Friday

I did do a bit of walking in NYC on Sunday though..

Back in the game tomorrow.

BIG TIME.


croky - 3/26/2011 at 04:04 PM

You have to indulge everynow and then. I think that's part of the process.
Deprivation doesn't do anything positive for the body, mind, or spirit.

Going to do a weigh in the first week of April and hope to be down at least 15lbs since I started. I know I've lost at least 2 inches off my waist already if not more. Man, it's such a good feeling trying on pants that you squeezed in at Christmas feeling loose and comfy on the first day of spring.

You've definitely changed your outlook when you feel bad about not working out or having a food fest but I've learned to take that in stride and realize that your fitness plan has peaks and valleys just like everything else. I'm really pleased that this fitness focus has really changed my mental outlook as well as my physical outlook.

It's really all good!


WharfRat - 3/27/2011 at 06:37 AM

Amen bro...


DougMacKenzie - 3/27/2011 at 03:25 PM

Weighed 219 this am! Woo Hoo! Went for a short workout with the wife, then walked for an hour with her at the track. Nice quality time. She really is an interesting an intelligent person, and not bad on the eyes either.


WharfRat - 3/28/2011 at 02:18 AM

quote:
Weighed 219 this am! Woo Hoo! Went for a short workout with the wife, then walked for an hour with her at the track. Nice quality time. She really is an interesting an intelligent person, and not bad on the eyes either.


Dude, you are at MY goal weight..


And I just signed up for my first 5K..
Wont be able to run the whole thing, but defianately half of it.
Did it on the treadmill today in 43 mins - yea.. slacker.

So.. they have EMTs like every 20 yards or so at these things right?


les_paul_sunburst - 3/28/2011 at 10:36 AM

Hello everyone...

Hope you don't mind a new member here...

I have been an avid bicyclist since my late 20's. In fact, my bicycle helped me to finally kick a 12 year 1 to 1 1/2 pack a day smoking habit.

But as I got older, each year, I bicycled less and less, and after a hernia operation two years ago, I ended up with complications that prevented me from doing any exercise at all for almost a year. After the operation related pains finally went away, I had lost all desire to work out at all.

I ended up at around 185 which at 5'10'' does not sound bad, but I have always been on the lanky side, so most of that weight went noticeably straight to my gut. And it seemed like I was tired all the time.

So, I decided in October that at 52, it was finally time to start trying to get back into shape. I joined a health center/gym that is part of a local hospital , so that kind of eliminates the type of people who are already in shape who hang out just to be seen. A lot of the folks here are closer to our ages and working hard to get back in shape, which makes the atmosphere a lot nicer and stress-free.

I started a combination weight training/aerobic program with 45-50 minutes on weight machines (no free weights) and 50 minutes on stationary bike on opposite days, taking a day off every 6 days.

I started off very light as I was concerned about being the most out of shape in my life, as well as worried that I would re-injure my hernia area.

But, I just had my 4 month anniversary and am now hovering around 170. I have also noticed the "clothes that can now fit again" effect which is very cool. I also have a bit more energy, and definitely feel guility now if I miss even one session.

So to all of you, congrats on opting for a healtier lifestyle and staying commited to it . I am definitely going to use your current programs as motivation to not only keep rolling, but also to try to do a bit more.



[Edited on 3/28/2011 by les_paul_sunburst]


DougMacKenzie - 3/28/2011 at 11:10 AM

quote:
quote:
Weighed 219 this am! Woo Hoo! Went for a short workout with the wife, then walked for an hour with her at the track. Nice quality time. She really is an interesting an intelligent person, and not bad on the eyes either.


Dude, you are at MY goal weight..


And I just signed up for my first 5K..
Wont be able to run the whole thing, but defianately half of it.
Did it on the treadmill today in 43 mins - yea.. slacker.

So.. they have EMTs like every 20 yards or so at these things right?

Just do it dude. The first one I enetered with my wife there were two people in wheelchairs who finished ahead of her, but she finished. Just keep moving.

Nice to see you here LP Sunburst.


WharfRat - 3/29/2011 at 01:35 AM

Good to see ya here Andrew..

Welcome to the club

quote:
Just do it dude. The first one I enetered with my wife there were two people in wheelchairs who finished ahead of her, but she finished. Just keep moving


Finishing will not be a problem.. I did the entire thing on a treadmill yesterday. Took me 43 mins, but I did it. I think I could do better then that on the road..A will have a few friends pushing me along as well


les_paul_sunburst - 3/29/2011 at 02:23 AM

quote:
Good to see ya here Andrew..

Welcome to the club




Thanks Chuck! And Doug also...

Good to be here...

I did 50 minutes on the gym stationary bike tonight after work. I have found that having something to read definitely helps make the biking time pass quicker. So tonight, I brought a copy of Johnny Cash's autobiography "Cash" with me. It's a great read and I like the idea of getting some music time (so to speak) in with my exercise...

I'm betting you can handle that 5K just fine Chuck. Just keep a steady even pace, slow down a bit when you need to, focus on the finish, and let the young dogs sprint after the rabbit...


DougMacKenzie - 3/29/2011 at 01:07 PM

219 again this am! Increasing the cardio stuff, especially the running, has really made a difference. 215, here I come!


StratDal - 3/29/2011 at 02:59 PM

Ran 4 miles yesterday including a good chug up the hill. Today is yoga. Hopefully once in my lifetime I can touch my toes without bending my knees!

Here's to everyone getting into the shape they want. Keep up the good work!


DougMacKenzie - 3/30/2011 at 02:12 PM

Damn! Just when things were going great I tweaked my ankle, and now I won't be able to run for a couple of days. I guess it's rest and the exercise bike for me. Keep going!


Bhawk - 3/30/2011 at 02:23 PM

I HATE SHIN SPLINTS.

That is all!


WharfRat - 3/30/2011 at 03:09 PM

Hang in there Doug and Jerry!

I did 2 3-mile stints so far this week on the treadmill. 43 mins and 45.. Gotta work on that.

10 days till the 5K!!


Jeanne - 3/30/2011 at 04:51 PM

So I got delivery of the dreadmill. No excuses now. Wharfie will kick my butt if that thing starts collecting dust. I do prefer walking/running outdoors, but now the Winter will no longer give me an excuse to slack. A good thing???


DougMacKenzie - 3/30/2011 at 09:48 PM

Just don't let it turn into a clothes hanger!


whoknew - 3/31/2011 at 02:59 PM

Greeting all, hope you don't mind another!

read through most of this thread and I think it may be the kick start I need to get over the winter doldrums. Last year this time I did a "biggest loser" type thing at work. I tried the south beach diet phase 1 & 2, joined a gym and started running. I also play hockey 2 times a week. From April to Memorial Day I lost 39 lbs !

I haven't had a soda or any fast food since then. and was able to run 4/5 miles every few days. I even ran 3 5Ks last fall. The changes were amazing in how I feel and look.

I have more work to do and gained a few pounds back over the holidays (about a dozen). I finally started getting outside to run but it's been hard to get going again. I barely made it through 3 miles on Tuesday. I want to get back into a healthier diet and exercise program because I can afford to lose another 30. I am 5'10" and was 271 last year (not a pretty site on the ice). I got down to 232. I'm at 240 now since I started up again and looking to get in the 2 teens.

Thanks for the inspiration - I'm hopeful it will get me back on track!


WharfRat - 3/31/2011 at 07:44 PM

Welcome!


StratDal - 4/1/2011 at 11:57 AM

quote:
Welcome!


+1! Go For It whoknew!


slowhand6 - 4/1/2011 at 01:38 PM

I've been swimming in an outdoor fifty yard pool for the past three weeks. I am now doing one thousand yards, or twenty laps, in about thrity five minutes, all freestyle, and am working on minimizing my rests in between laps. I will be doing my PT test Monday night and am opting to do the 450 yard swim in twelve minutes vice the mile and a half run in 13:23. Also have to do twenty four push ups in less than sixty seconds and thirty eight sit ups in less than sixty seconds. Wish me luck!


WharfRat - 4/2/2011 at 12:34 AM

Bro.. You got this


DougMacKenzie - 4/2/2011 at 03:06 PM

Back at it today with heavy arms, shoulders, back, and abs. Topped off with 45 min on the elliptical. Probably need to hod off running for a couple of more days and let the ankle heal up a little more. You guys are inspiring!


dadof2 - 4/2/2011 at 03:11 PM

been biking,running,lifting alot lately....have dropped more pounds & seem to be close(3 lbs.) to my hoops playing weight.

today,ran 5.76 miles in an hour & lifted for a half hour....ready to relax a bit!


WharfRat - 4/3/2011 at 12:04 AM

Good job guys
Ease back in Doug, ease back in.

Ramping up my workouts quite a bit this week. Added some intensity on the elliptical and bike. Used the stairclimber more often.

7 days till by first 5K.. Getting psyched.
I did the 3.1 miles 3 times this week on the treadmill. Best time is 43 mins, with 25 of it running. Trying to improve on that.

And here is something I came across tonight. Pretty basic, but will help if someone is struggling with this part..


Smart Tip - Eat 4 times a day every 4 hours to maintain your energy level, stabilize blood sugar & optimize health. This should look as follows: Breakfast, Lunch, Snack, Dinner. Do NOT eat every two hours, snack often or graze throughout the day. Contrary to to popular belief, eating often does NOT "rev metabolism". It actually inhibits fat metabolism & elevates insulin levels

[Edited on 4/3/2011 by WharfRat]


dadof2 - 4/3/2011 at 07:09 PM

biking 1 hour & half hour weights today....


dadof2 - 4/3/2011 at 07:11 PM

quote:
I've been swimming in an outdoor fifty yard pool for the past three weeks. I am now doing one thousand yards, or twenty laps, in about thrity five minutes, all freestyle, and am working on minimizing my rests in between laps. I will be doing my PT test Monday night and am opting to do the 450 yard swim in twelve minutes vice the mile and a half run in 13:23. Also have to do twenty four push ups in less than sixty seconds and thirty eight sit ups in less than sixty seconds. Wish me luck!


good luck!
i find swimming the most challenging workout possible--good for you!


dadof2 - 4/3/2011 at 07:12 PM

for energy.electrolytes & muscle rejuvination try coconut water & d-ribose!


whoknew - 4/3/2011 at 07:25 PM

Got up at 5:30am to play hockey for an hour and a half. Great skate and a great workout!


les_paul_sunburst - 4/3/2011 at 07:40 PM

I had to take a couple days off this week and it made me a little upset , which is a good thing IMO. You know you are back on a program when not being able to go makes you feel like your routine is being disrupted.

Not in an obsessive way of course but you all know what I mean I'm sure.

Did 50 hard minutes on the staionary Bike Thursday and again Friday. Burned 400 calories both times according to the meter which is an average based on weight and number of revs/miles.

May not be that much but I like seeing it on the dispaly at the end of the workout so I'll take it...

I stained my chest muscles just a bit Wednesday doing weight training so I opted not to weight train Friday which is why I did the bike thing two days in a row, I usually alternate weight training with aerobic.

I had to take last night off as we went to dinner and I ran short of time earlier in the day ... all the better as I wanted one more rest day anyway. But weight training is on the agenda for today.

Keep up the good work everyone ....


les_paul_sunburst - 4/3/2011 at 07:41 PM

quote:
Got up at 5:30am to play hockey for an hour and a half. Great skate and a great workout!


Wow! Nice ..


les_paul_sunburst - 4/3/2011 at 07:44 PM

Smart Tip - Eat 4 times a day every 4 hours to maintain your energy level, stabilize blood sugar & optimize health. This should look as follows: Breakfast, Lunch, Snack, Dinner. Do NOT eat every two hours, snack often or graze throughout the day. Contrary to to popular belief, eating often does NOT "rev metabolism". It actually inhibits fat metabolism & elevates insulin levels

Thanks for this Chuck. I may be eating too much then as I was following the 2 hour rule at work....


DougMacKenzie - 4/3/2011 at 08:23 PM

Up at 6am this morning to w/o. Legs, arms,and abs with 45 minutes on the exercise bike. I may test the ankle running tomorrow. And I passed on the donuts this morning!


DougMacKenzie - 4/4/2011 at 10:42 AM

The ankle is still alittle sore and swollen this am., so I'll hold off on the running for another couple of days and stick witht he elliptical and bike. Today will be light chest, arms, shoulders, and abs with 45 min. on the eliptical.


WharfRat - 4/4/2011 at 11:01 PM

Go Dug Go

6 days until my first 5K


bird72 - 4/5/2011 at 01:53 AM

I wanted to come out of lurk to say you guys kick ass! I am really proud of all of you. Wharfy, you da man! wow is all I can say! And the rest of you sound mucho dedicated. Old guys need to show up the young bucks.... me, been lifting again for year and 4 months now after 12 year off. For turning 55 I am happy with progress. End of year goal: 400 full squat free weight. I wrap my arthritic kness and am at a not perfect 335 double. I think I can do it, we'll see. Keep at it boys!


StratDal - 4/5/2011 at 11:56 AM

Got 4 miles in yesterday. Took it easy since I slept like crap the night before. The best part was just getting outside and enjoying the sunshine. Today will be yoga.

Keep up the good work everyone. Enjoy your health!


slowhand6 - 4/5/2011 at 12:01 PM

quote:
Go Dug Go

6 days until my first 5K


You got it Chuck! Keep on keepin' on!

I did my PT Test last night. I swam a 450 in 8:10 (I had 12:00 to pass); twenty four push ups in twenty two seconds; 42 sit ups in forty five seconds. I feel really good about the swim. I intenitonally went light on the push ups and sit ups to make sure I didn't expend too much energy before the swim.


whoknew - 4/5/2011 at 10:19 PM

Glad to see everyone is cranking out the workouts! I'm off for an early evening run. Hoping to get through 3 miles.


hotlantatim - 4/7/2011 at 01:31 PM

Kids are out of town for a few days so I'm taking advantage of that. I put in 7 miles last night + 50 minutes at the gym (bicep, lats, abs).

I may do an 8K race on Saturday morning....but it's a 7:30am start after the Tedeschi Trucks Band Friday night show...(in my drinking days that wouldn't be an option)


Bhawk - 4/7/2011 at 02:22 PM

Walking my 4 miles last night, got my headphones in, moving along to a tasty Shakedown Street from '79 and...

...almost got splattered by a car. Went to cross the street and didn't look, car was making a right turn behind my left shoulder. Bumper was about 6 inches from my legs.

I figured it this way, I could either stop listening to music while walking, or, I could not be a total dumba$$ and look before I cross the street.


dadof2 - 4/7/2011 at 03:02 PM

just lifted for an hour...

& broke my running record!!!

did 5.81 miles in 1 hour

i realize alot of you have achieved way more,but given my particular medical problems & age,i'm satisfied that i'm doing all this....

keep pushing my friends!


StratDal - 4/7/2011 at 03:45 PM

Ran about 4.5 yesterday including the switchback climb. On the way back, paced a guy to a PR pace the last mile. Today is a rest day. Depending on if it's raining, tomorrow's run will between 5 -7.

Good job dadof2! Keep chugging along!

Here's to fighting the good fight everyone!


dadof2 - 4/7/2011 at 03:51 PM

quote:
Ran about 4.5 yesterday including the switchback climb. On the way back, paced a guy to a PR pace the last mile. Today is a rest day. Depending on if it's raining, tomorrow's run will between 5 -7.

Good job dadof2! Keep chugging along!

Here's to fighting the good fight everyone!


thanks--chugging is the operative word here


WharfRat - 4/7/2011 at 11:30 PM

You guys freaking rock

2 days till my first 5K.. I'M READY


StratDal - 4/8/2011 at 11:21 AM

Go get'em Wharfy! Kick some ass!


michaelsio - 4/8/2011 at 01:49 PM

quote:
Go get'em Wharfy! Kick some ass!


x2!


piacere - 4/8/2011 at 02:04 PM

quote:
You guys freaking rock

2 days till my first 5K.. I'M READY




yeah Chuck. You go bro.


dadof2 - 4/8/2011 at 02:10 PM

just did an hour of biking & half hour weights.....

good luck Chuck!


DougMacKenzie - 4/8/2011 at 04:21 PM

Heavy arms, chest, shoulders, and back today, along with abs and 45 minutes on the elliiptical. Can't wait to start ru7nning again, maybe Sunday.

Run ratboy, run!


StratDal - 4/9/2011 at 12:48 PM

Happy Saturday everyone! Wharfy has his 5K today. Looking forward to hearing from him.

I had one of my best runs ever yesterday. I decided to go for time and the legs cooperated right from the start. It was breezy and coolish too. Today and tomorrow will be rest days other than riding the bike around town doing some errands (and going to Chuys!).

Rock On!


les_paul_sunburst - 4/9/2011 at 12:49 PM

quote:
You guys freaking rock

2 days till my first 5K.. I'M READY


Good luck Chuck!!!!!!!!!


les_paul_sunburst - 4/9/2011 at 12:59 PM

I had to take Thursday and Friday off as the area around my hernia scar was getting sore from doing leg weights. That is always a sign that it's time to slow down a bit.

Feeling better today but still just a just a tad sore so I may just walk instead of my usual 50 minutes on the stationary bike.

One thing that I have learned with age and wisdom is to never overdo it, even if there is a pretty woman in the exercise area ...



[Edited on 4/9/2011 by les_paul_sunburst]


les_paul_sunburst - 4/9/2011 at 01:01 PM

quote:
just lifted for an hour...

& broke my running record!!!

did 5.81 miles in 1 hour

i realize alot of you have achieved way more,but given my particular medical problems & age,i'm satisfied that i'm doing all this....

keep pushing my friends!



Personal Best is what it's all about here...

Great job !


WharfRat - 4/9/2011 at 02:16 PM

quote:
quote:
You guys freaking rock

2 days till my first 5K.. I'M READY


Good luck Chuck!!!!!!!!!


Guess I was overzealous.. Its tomorrow morning

psyched


DougMacKenzie - 4/9/2011 at 03:23 PM

Legs, abs, and arms today, with 45 minutes on the bike. I may run tomorrow, the ankle is feeling pretty good. It's only taken 54 years to learn the "don't over do it principle".

Good luck Chuck! Remember, just do it. You guys really help me keep after it. Thanks.


gotdrumz - 4/9/2011 at 03:49 PM

When the snow finaly quits...I'm gonna start mountain biking as time permits. I can't hang with the treadmills at the gym. The Ipod makes it bearable but the music just wanna makes me go play drums


gotdrumz - 4/9/2011 at 03:50 PM

Oh yeah... Go Chuck

you f'n rock brutha !


dadof2 - 4/9/2011 at 04:05 PM

go Chuck!!

did 5.67 in an hour running today & will lift later(or may take a break)


WharfRat - 4/10/2011 at 12:32 AM

Thanks guys!
I will try to post my results at some point tomorrow..
If ya'll dont hear from me, try my local ER

If someone told me 18 months ago that I would be doing this I would never have believed it


utopiarun - 4/10/2011 at 02:55 AM

Hey I am new here, good to see this fitness thread. I try to keep in shape (I'm 49). I ran a lousy 4 miler this morning but had an excellent 15 mile bike ride this afternoon. Good luck on your first 5K tomorrow WharfRat, I remember my first race many years ago and I was extremely nervous. Just have a good time and know that you are doing right by your body!


dadof2 - 4/10/2011 at 01:26 PM

just ran 5.58 miles in an hour...

weights next...


good luck Chuck!


StratDal - 4/10/2011 at 01:54 PM

quote:
Hey I am new here, good to see this fitness thread. I try to keep in shape (I'm 49). I ran a lousy 4 miler this morning but had an excellent 15 mile bike ride this afternoon. Good luck on your first 5K tomorrow WharfRat, I remember my first race many years ago and I was extremely nervous. Just have a good time and know that you are doing right by your body!


Welcome utopiarun! Sounds like you have a pretty good routine already.

"Just have a good time and know that you are doing right by your body!" Well said. I never think I've had a bad workout. Workouts are either good or great. Exercising is never bad.


utopiarun - 4/10/2011 at 02:28 PM

Thanks stratdal, I had an excellent 5 mile run this morning, so all is well in the world.


WharfRat - 4/10/2011 at 04:06 PM

I did it! Finished in 40:41.. Man did that feel GREAT!


Brucebcd - 4/10/2011 at 04:39 PM

most excellent!


michaelsio - 4/10/2011 at 04:41 PM

Terrific job, Chuck!


DougMacKenzie - 4/10/2011 at 04:54 PM

quote:
I did it! Finished in 40:41.. Man did that feel GREAT!


Outstanding my man. Simply outstanding.


dadof2 - 4/10/2011 at 05:44 PM

quote:
I did it! Finished in 40:41.. Man did that feel GREAT!



les_paul_sunburst - 4/10/2011 at 10:43 PM

quote:
I did it! Finished in 40:41.. Man did that feel GREAT!


Great job Chuck!!


gotdrumz - 4/10/2011 at 11:41 PM

quote:
I did it! Finished in 40:41.. Man did that feel GREAT!


right on brutha


WharfRat - 4/11/2011 at 12:42 AM

Thanks guys

I will definately be seeking out my next 5K.. This was cool


michaelsio - 4/11/2011 at 12:57 AM

quote:
Thanks guys

I will definately be seeking out my next 5K.. This was cool


They are addicting.


StratDal - 4/11/2011 at 04:23 AM

Way to go Wharfy! Congrats!

Keep Rocking The House everyone!


dadof2 - 4/12/2011 at 01:56 PM

day off yesterday...

5.45 mile run today & half hour weights....


whoknew - 4/12/2011 at 07:08 PM

quote:
Thanks guys

I will definately be seeking out my next 5K.. This was cool


Great job! I was the same way after my first, couldn't wait to run the next one - I did 3 of them in 2 months!

Keep it up! (now if I could only do the same)


StratDal - 4/16/2011 at 10:32 AM

Well I hope everyone had a good week. I got in two runs plus two yogas. I took yesterday off (not by choice; work related issues) but I'll get out today to keep my 3 runs per week average. I'd love to run every day but rest is just as important.

See ya out on the road!


DougMacKenzie - 4/16/2011 at 03:04 PM

Arms, legs, and abs this morning, followed by 45 min. on the exercise bike. Ankle still isn't 100%, but close enough that I think I'll try running tomorrow.


dadof2 - 4/16/2011 at 04:09 PM

was bummed out--sick this week,missing 3 straight days of workouts--made me grumpy,tired,& feeling worse...

today,ran 5.75 miles in an hour--will do weights later....

now that feels right--like my mind & body are gaining some better balance again....


les_paul_sunburst - 4/17/2011 at 01:55 PM

Morning everyone...

My first fork in the road this week.

Did weights on Monday. Did the stationary bike on Tuesday. 50 minutes, the usual workout.

About 5 minutes in , I noticed a sensation in my right kneecap. Not pain, more like the feeling you would get from a rug burn.

Did weights on Wednsday and did work my legs, but took about 5 pounds off each routine. The burn did not seem to occur or if it did, it was less than what it was Tuesday.

Took the rest of the week off, but I've noticed that I'm still feeling that same sensation in my right knee. It's not as bad as it was while biking but I am feeling it a bit going up and down stairs and even while sitting for extended periods.

I am going in this morning, but will consult w/ one of the trainers first to try to get some insight on what I may have done to my knee.

Have any of you experienced the same thing?

Thanks and keep up the good work...

[Edited on 4/17/2011 by les_paul_sunburst]


DougMacKenzie - 4/17/2011 at 03:02 PM

Haven't ever experienced anything like you're describing, but if it gets better with rest I'd rest it. Asking the trainer is a good idea.


bill - 4/17/2011 at 10:53 PM

I just turned 60 in February. I used to play squash, tennis and badminton, lift weights, swin, run and bike (triathlon training) and do yoga. Then I tore my rotator cuff a couple of years ago, and got heel spurs. Basically said f*** it, sat around, drank beer and ate chips. Started walking the dog 4-5 miles last fall 3-4 days a week, but gave up because of the winter. Now, having found this chat is proving very inspiring. I need to get working again. The weather is getting nicer, and it's time to clean up the bike, and get out the dog and the walking shoes. Thanks for the inspiration and keep up the good work all you great people.


slowhand6 - 4/18/2011 at 12:11 AM

I have been having intermittent knee pain. Sitting, hiking hilly trails and track running have been making it worse. I have switched to freestyle swimming and treadmill instead of track for what I can best describe as brisk jogging. Knee pain has stopped.

Good luck bro!


DougMacKenzie - 4/18/2011 at 11:13 AM

Good Monday morning to all. Sniff, you rock. Hope everyone has a good week.


WharfRat - 4/18/2011 at 02:35 PM

Holy crap what a week.

Waaaaaaaaaaaaaaaay off track.

And no workouts since Tuesday.

Back on the wagon today.

Also will be planning my next 5K

Weigh in on Thursday will NOT be pretty


hotlantatim - 4/18/2011 at 07:20 PM

I got in 3 morning Wanee runs; about 20 miles total. Not used to running in such flat land, but it is beautiful. My favorite was on Tuesday before the crowd. Put in 53 minutes in a light but steady rain. It was down right spiritual.

Warfy looked great at Wanee. You earned a vacation and a few days off brother!


WharfRat - 4/18/2011 at 09:20 PM

Thanks Tim


StratDal - 4/19/2011 at 04:04 AM

quote:
I got in 3 morning Wanee runs; about 20 miles total. Not used to running in such flat land, but it is beautiful. My favorite was on Tuesday before the crowd. Put in 53 minutes in a light but steady rain. It was down right spiritual.

Warfy looked great at Wanee. You earned a vacation and a few days off brother!


Nice. I like going out for a run when I'm on vacation or out of town. No pressure to push myself, just sightseeing and exercising. I like your rain run too. I love running in the rain.

Wharfy: what he said. Once you get going again, last week will be an after thought.


DougMacKenzie - 4/20/2011 at 11:06 AM

Heavy chest, shoulders, back, and abs today, with 45 mins. on the eliptical. Still can't run yet, and it sucks! Thought IO was about ready but had a little setback over the weekend when mowing the lawn. I hate being patient.


WharfRat - 4/20/2011 at 01:16 PM

Hang in there Dug

Struggling a bit here since I returned from Fla.. Kinda in a funk.
Trying to break out of that today.


utopiarun - 4/20/2011 at 08:11 PM

I thought I liked to run in the rain until I got caught in an absolute downpour here in NY last week for almost 3 miles. That was not fun.

I am battling a sore back this week so no running for me.

You guys are doing great, keep it up!


Jacquie - 4/21/2011 at 01:23 AM

Just chiming in with my progress...I am very proud to report that I reached the Weight Watchers goal set for me today weight wise!! I still have 15 pounds to go to reach my personal goal, but will now go into the maintenance program. If I remain within 2 pounds of today's weight for 6 weeks I will become a lifetime member and attend my meetings for free.

Now that my foot is pretty much healed I can start power walking to help shed the last 15 pounds. I hate to admit it, but I've done it without excercising...my bad! lol!

BTW - I've lost a total of 37.5 pounds since last June. It's been a total lifestyle change and I love it!

Thanks to Chuck and Terri for being such inspirations through all of this. If I can do it anyone can! Look out world!


WharfRat - 4/21/2011 at 01:50 AM

Woohooo!

Go Jacquie GO

You look great!

Glad to hear the foot is healed


WharfRat - 4/21/2011 at 01:53 AM

oh and..

IM BACK

3 mile run this morning ( THAT was rough)
45 minute weight session - Chest, back, arms, shoulders

Then later in the afternoon - a 60 minute walk/ hike through trails in my local park.

Everything hurts right now, but its all good

Now I am mentally preparing myself for what will most likely be a trainwreck weigh in tommorow..


Jacquie - 4/21/2011 at 02:20 AM

Chuck, I'm exhausted after reading your post!!! lol!!

You are nothing short of AMAZING!!! You have inspired so many, you look amazing, you totally changed your body and youir health. There are no words to express my admiration for your hard word and determination! YOU ROCK, PERIOD!


DougMacKenzie - 4/21/2011 at 02:51 AM

quote:
Chuck, I'm exhausted after reading your post!!! lol!!

You are nothing short of AMAZING!!! You have inspired so many, you look amazing, you totally changed your body and youir health. There are no words to express my admiration for your hard word and determination! YOU ROCK, PERIOD!


x2, for both of you and everyone else staying with it. Ankle felt much better today after working out, think I'll give it another week before I start running again. Man, it feels so good to take care of the body! At this stage it's use it or lose it.


StratDal - 4/21/2011 at 02:55 AM

quote:
Just chiming in with my progress...I am very proud to report that I reached the Weight Watchers goal set for me today weight wise!! I still have 15 pounds to go to reach my personal goal, but will now go into the maintenance program. If I remain within 2 pounds of today's weight for 6 weeks I will become a lifetime member and attend my meetings for free.

Now that my foot is pretty much healed I can start power walking to help shed the last 15 pounds. I hate to admit it, but I've done it without excercising...my bad! lol!

BTW - I've lost a total of 37.5 pounds since last June. It's been a total lifestyle change and I love it!

Thanks to Chuck and Terri for being such inspirations through all of this. If I can do it anyone can! Look out world!


Congrats to you Jacquie on the weight loss! Keep up the good work!


WharfRat - 4/22/2011 at 11:27 PM

quote:
Chuck, I'm exhausted after reading your post!!! lol!!

You are nothing short of AMAZING!!! You have inspired so many, you look amazing, you totally changed your body and youir health. There are no words to express my admiration for your hard word and determination! YOU ROCK, PERIOD!


Thanks Jacquie

As expected, I weighed in at a +3 lbs this week.
Totally expected, especailly since I scored a big loss before I left for Wanee
I am back on track though
6 am Elliptical and stair climer workout

I will also be signing up for my second 5K next Saturday


DougMacKenzie - 4/26/2011 at 10:26 AM

You're a braver man than I am ratboy. I refuse to get on the scales after this weekend until sometime next week! I did work out though, and I'm going to try a 3 mile run tomorrow and see how the ankle feels. Today is a rest day.


Jacquie - 4/27/2011 at 05:10 PM

Just checking in for accountability...I lost another .5 pound for a grand total of 38 pounds so far. I feel good, Weight Watchers works!

Thanks to all for your continued inspiration!


WharfRat - 4/27/2011 at 05:15 PM

Go Jacquie Go
You are doing GREAT!


My WI is tommorrow night.. Pretty sure I am headed back in the right direction.

Signed up for my next 5K this Saturday
My bud and I are committed to doing at least 1 per month, working our way to four milers... and maybe, just MAYBE.. A half marathon
Seems pretty far fetched right now, but wott the hell ..

Developed a really bad callous on the ball of my foot after running this past Saturday, seems to be getting better. That sh!t hurt
Looks like I need to shop for a proper running shoe. Pretty tough being I am a size 15 though.
Zappos here I come



[Edited on 4/27/2011 by WharfRat]


Brendan - 4/27/2011 at 05:20 PM

Chuck, you should check a place like McCloone's Running Store on Route 35 in Shrewsbury. They can surely get your size and probably give you some good advice as well. Just a thought.


WharfRat - 4/27/2011 at 05:25 PM

quote:
Chuck, you should check a place like McCloone's Running Store on Route 35 in Shrewsbury. They can surely get your size and probably give you some good advice as well. Just a thought.


Thanks bro.. I will check it out


whoknew - 4/27/2011 at 06:18 PM

Hello all,
checking in after a short hiatus, but I've been getting a rythym going. Have been running 2 or 3 times a week and hockey sunday mornings. On week 2 of the south beach diet and I'm down 12 lbs in 7 days! My summer league starts Monday so I'll be playing Hockey twice a week and running as well.

Kepp going everyone! Great job Jacquie! Impressive results!


WharfRat - 5/2/2011 at 01:57 AM

Geez all the way to page 4... Slackers

Ran second 5K yesterday morning. 41.40!
A minute slower then the first, but I believe the first one may not have been an accurate time for some reason. Has this ever happened to anyone?
I am thinking this because I ran the entire race this time non stop.First time I walked the first half mile or so.
Anyway, felt GREAT crossing that line agian!
Signing up for #3 this week

Still having issues with the DVT in my right leg, but I am fighting through it.
Only lost .5 lbs this week, but I think alot of that is due to the swollen leg. Not sweating it too much

How is everyone else doing?
Doug?


hotlantatim - 5/2/2011 at 03:10 AM

I've run many races where the times were kind of funky for sure. Sometimes it's the difference between the main clock and your individual time (when you don't cross the start line for some period of time). I bet you did improve yesterday.

I did a 5K yesterday. My best time on a non-downhill course since high school. Felt great and great way to start the weekend.

Way to go Chuck. Sign up for that third one...hard to stop once you get started.


stormyrider - 5/2/2011 at 03:19 AM

quote:
Geez all the way to page 4... Slackers

Ran second 5K yesterday morning. 41.40!
A minute slower then the first, but I believe the first one may not have been an accurate time for some reason. Has this ever happened to anyone?
I am thinking this because I ran the entire race this time non stop.First time I walked the first half mile or so.
Anyway, felt GREAT crossing that line agian!
Signing up for #3 this week

Still having issues with the DVT in my right leg, but I am fighting through it.
Only lost .5 lbs this week, but I think alot of that is due to the swollen leg. Not sweating it too much

How is everyone else doing?
Doug?



awesome

course, weather, and a bunch of other things can affect time on any given day.
there's also "gun time" and "net time" - how long did it take to get from where you lined up to the starting line? if the race was timed by chip, then the chip time is an accurate measure of how long it actually took you.


WharfRat - 5/2/2011 at 10:13 AM

No chip.

And I was about the same distance from the "starting line"


DougMacKenzie - 5/2/2011 at 01:57 PM

Ya'll rock! Ratboy, I can't tell you how impressed I am with what you are doing. And I'm jealous! I tried to run about 4 days ago, but the ankle just wasn't ready yet. Very frustrating, to say the least. I may try on the treadmill again today, just to see how it feels. Have continued my weight workouts per usual and have used the elliptical and exercise bike for my cardio. Weight is hoovering right around 22o, can't wait to start running again and see if I can get down to 215. Life is good.


StratDal - 5/2/2011 at 03:21 PM

It's shaping up to be a nice day today here in So Cal. It's supposed to be 90ish this afternoon which is a little warm but BFD. Looking to run 4ish with a good climb toward the end.

Congrats again Wharfy! Keep leading the charge!

I hope everyone makes the most of their exercise today. At the very least, we're out doing something.


DougMacKenzie - 5/6/2011 at 01:02 PM

Did a little running and cutting yesterday, ankle is a little sore this am but holding up well. Think I'll give it until Monday before I really start to run again. Today is heavy legs, abs, and arms. Elliptical for cardio.


StratDal - 5/6/2011 at 02:07 PM

TGIF Friday run today. Fourth time out this week (blew off yoga; just wanted to get outside instead).

Remember Duane Allman!


DougMacKenzie - 5/7/2011 at 03:10 PM

Tried some more running last night after working out, was able to make 2.5 miles in about 30 minutes. Had to walk for some stretches when the ankle started to get tired,but over all was thrilled. No pain and just a littel swelling this am. Worked chest, shoulders, back, and abs today with 45 minutes on the elliptical. Lawn mowing and car washing time!


dadof2 - 5/7/2011 at 03:13 PM

been running my usual 5-6 miles 5 days a week & have picked up weightlifting to a much greater intensity....


StratDal - 5/9/2011 at 03:26 PM

Happy Monday everyone. The Monday Blues can be tough sometimes but find a way to get your gear on and then do it.

I'm looking to run 4.5 with a hill. No going crazy today. Just a good pace and a good sweat.

Rock On!


hotlantatim - 5/9/2011 at 06:13 PM

On Friday, I did 4 miles (2 seperate 10K pace, 2 mile runs) + 8 on Saturday (60 minutes). Hit the gym/weights Saturday and Sunday for about an hour.

Need to get in more consecutive running days and do more evening recovery work (stretching before bed, ice baths) if I am going to break through to another level for the Peachtree Road Race in 8 weeks.

Evening run planned tonight once the sun drops.


whoknew - 5/9/2011 at 09:30 PM

Had to curtail my outdoor running these last two weeks due to allergies. Not the same on the tread mill.

Going to spend an hour on the ice tonight though! Can't wait.


WharfRat - 5/9/2011 at 10:40 PM

Next 5K set up for next Sat May 21

I have been running at least 2X a week outside now.
Funny thing has happened though. I find now that I have alot of trouble running on the treadmill as opposed to outside. Struggle big time on that thing now, so I dont bother. Just stick with the elliptical and stairclimer inside, running outside.

I have been lifting 2X a week. Wish I could do more, but my work schedule ( and bad shoulder) really dont seem to allow it. I am slowing building up a bit though. Feels great

Down 184 now... -200 is in my sights


DougMacKenzie - 5/10/2011 at 11:16 AM

That's just awesome Chuck! I was able to run 2.5 again on the treadmill yesterday, ankle feels good this am, no swelling. I think I can start pushing a little bit to build up the strength again. Feels great to be able to run.


StratDal - 5/12/2011 at 02:33 PM

Got my 4.5 in yesterday. Charged up the hill and finished strong. Turned around and paced a friend up the last third. Today I'm treating myself to lunch with some friends.

Since I have tomorrow off, I think I'm going to run Rocky Peak. The first couple of miles are all climb but when you get to the top, it's worth it.

Rock On!


DougMacKenzie - 5/13/2011 at 11:19 AM

Did a short arms-chest workout yesterday, followed with 2.6 miles on the treadmill before the ankle started to wear out. It's going to take longer than I thought to get this ankle back in shape, but at leat I'm running again. Today is legs, abs, and arms, then the elliptical. Keep working!


StratDal - 5/13/2011 at 02:31 PM

Regarding your ankle injury Doug, it just takes time. Just my 2 cents: you might want to lay off the running for a week or two. Maybe ride a stationary bike instead. That'll take some of the pressure off it and help its recovery.

Ankle injuries suck especially as we age. Get well soon!


michaelsio - 5/13/2011 at 03:19 PM

Great work, Chuck!

Running on a treadmill sucks. I only do it when I have no other option.

Started running again. Registered for a July 30th 5m run, "Run For The Hill Of It" in Chestnut Hill for those folks familiar with Philly. Run through Fairmount Park.


WharfRat - 5/14/2011 at 12:16 AM

quote:
Great work, Chuck!

Running on a treadmill sucks. I only do it when I have no other option.

Started running again. Registered for a July 30th 5m run, "Run For The Hill Of It" in Chestnut Hill for those folks familiar with Philly. Run through Fairmount Park.


Bro, we need to hook up for one of these
Though you can prolly run the thing twice before I do it once

[Edited on 5/14/2011 by WharfRat]


Jeanne - 5/14/2011 at 01:00 AM

quote:
Next 5K set up for next Sat May 21

I have been running at least 2X a week outside now.
Funny thing has happened though. I find now that I have alot of trouble running on the treadmill as opposed to outside. Struggle big time on that thing now, so I dont bother. Just stick with the elliptical and stairclimer inside, running outside.

I have been lifting 2X a week. Wish I could do more, but my work schedule ( and bad shoulder) really dont seem to allow it. I am slowing building up a bit though. Feels great

Down 184 now... -200 is in my sights



Running outside is far more interesting and challenging than the dreadmill. Keep up the good work, Chuck!


DougMacKenzie - 5/14/2011 at 04:30 PM

quote:
Regarding your ankle injury Doug, it just takes time. Just my 2 cents: you might want to lay off the running for a week or two. Maybe ride a stationary bike instead. That'll take some of the pressure off it and help its recovery.

Ankle injuries suck especially as we age. Get well soon!

Thanks for the encouragement! I laid off running for about a month, now I'm slowly trying to work it back into shape. Still don't know exactly what I did to hurt it, almost felt like a structural bereakdown more than a ligament type of thing. Did the bike and elliptical while I was letting it heal, and I still do those. I've only been doing fairly short and easy runs on the treadmill to try and work it back into shape. Did heavy chest, back, shoulders, and abs this am, got in 2.7 miles in 30 minutes on the treadmill, so it is getting stronger again. I just hate being patient!


les_paul_sunburst - 5/14/2011 at 04:43 PM

quote:
quote:
Regarding your ankle injury Doug, it just takes time. Just my 2 cents: you might want to lay off the running for a week or two. Maybe ride a stationary bike instead. That'll take some of the pressure off it and help its recovery.

Ankle injuries suck especially as we age. Get well soon!

Thanks for the encouragement! I laid off running for about a month, now I'm slowly trying to work it back into shape. Still don't know exactly what I did to hurt it, almost felt like a structural bereakdown more than a ligament type of thing. Did the bike and elliptical while I was letting it heal, and I still do those. I've only been doing fairly short and easy runs on the treadmill to try and work it back into shape. Did heavy chest, back, shoulders, and abs this am, got in 2.7 miles in 30 minutes on the treadmill, so it is getting stronger again. I just hate being patient!


Hey Doug. I can really relate as I have been having some issues with my right knee for the last month or so. I have been doing stationary biking at the gym on alternating days w/ weight training since Mid October. But I think that I was trying to do it too fast and too hard as I started getting a burning sensation in my knee during my work out and having it actually come back while sitting for extended periods the day after the work out.

I've had to lay off the biking but am still doing weight training, mostly upper body even though one of the trainers at my gym OKed some leg work that does not put strain on my knee.

But I really feel your frustration. I hate having to lay off after making such progress. I want to be doing more not less.

Sadly, these things come with working out , especially as we are all ...ahem....out of our 20's. Well...unless you are still in your 20's of course...

[Edited on 5/14/2011 by les_paul_sunburst]


les_paul_sunburst - 5/14/2011 at 04:48 PM

But having said that...I am still working out 3 times a week doing weight training and am finally at the point where I have started doing some light walking to help ease my knee back into a more normal routine. I am keeping my weight around 170 which is good...

And Chuck, even though I was not able to run it, I walked the 5K Race for the Cure today and was able to manage to finish it without any significant knee pain.

I'm moving forward ....


les_paul_sunburst - 5/14/2011 at 04:50 PM

quote:
Next 5K set up for next Sat May 21

I have been running at least 2X a week outside now.
Funny thing has happened though. I find now that I have alot of trouble running on the treadmill as opposed to outside. Struggle big time on that thing now, so I dont bother. Just stick with the elliptical and stairclimer inside, running outside.

I have been lifting 2X a week. Wish I could do more, but my work schedule ( and bad shoulder) really dont seem to allow it. I am slowing building up a bit though. Feels great

Down 184 now... -200 is in my sights


Great work Chuck ! Just keep moving forward ..

The same with the rest of yoose....!


[Edited on 5/14/2011 by les_paul_sunburst]


DougMacKenzie - 5/14/2011 at 09:43 PM

quote:
Sadly, these things come with working out , especially as we are all ...ahem....out of our 20's. Well...unless you are still in your 20's of course...


My 20's were 30 years ago. Man, that sounds like a long time ago. How do I manage to stay so young and pretty?


WharfRat - 5/15/2011 at 01:02 AM

quote:
quote:
Sadly, these things come with working out , especially as we are all ...ahem....out of our 20's. Well...unless you are still in your 20's of course...


My 20's were 30 years ago. Man, that sounds like a long time ago. How do I manage to stay so young and pretty?



I see tumbleweed is just as delusional in the offseason as he is during football season
Hang in the bro, let the ankle heal.

Been getting killed with alergies the last few days, but I made a commitment to 5 days a week so..Now I cant effin breathe
Might have to skip cardio tommorrow if I still feel like someone is sitting on my chest
Can still do some lifting though.
My body aint getting off THAT easy!

And great work Andrew!
And thanks


michaelsio - 5/15/2011 at 04:23 AM

quote:
quote:
Great work, Chuck!

Running on a treadmill sucks. I only do it when I have no other option.

Started running again. Registered for a July 30th 5m run, "Run For The Hill Of It" in Chestnut Hill for those folks familiar with Philly. Run through Fairmount Park.


Bro, we need to hook up for one of these
Though you can prolly run the thing twice before I do it once

[Edited on 5/14/2011 by WharfRat]


on the first part........


on the second part...........





uh........no


DougMacKenzie - 5/16/2011 at 01:16 PM

Legs, arms, and abs today. I'm goping to try to step up the running a little on the treadmill and see how it goes. Not going to push too hard yet though. You folks are awesome. And you too, ratboy.


StratDal - 5/21/2011 at 03:36 PM

If everyone's week was like mine, it was kind of slow workout wise. I got out Tuesday and Wednesday but nothing real significant. Some stuff came up and I wasn't able to run on Friday. Unless the world doesn't end tonight, I'll be out and about Sunday morning.

I hope the day is as beautiful where you all are as it is here in So Cal. The sun is out and the temps are mild. I'll get some exercise doing some yard work today and then top it off with a "12 ounce curl"... or two!!

Rock The House!


DougMacKenzie - 5/21/2011 at 07:35 PM

I used to roam the back roads of Sand Diego county in my youthful high school years. Beautfiul! Still have friends there. Worked heavy arms, shoulders, back, and abs today, with 45 on the eliiptical. The ankle is still coming along slowly, can only run about 2.5 miles twice a week. It's not much, but its a start.


WharfRat - 5/22/2011 at 02:45 PM

Good goin there Doug

Ran another 5K yesterday. Set a personal record of 39:38!

That was fun

Starting to get a little warm though


StratDal - 5/22/2011 at 04:25 PM

Way to go Wharf! You broke 40! Getting a PR always makes for a good thing!


les_paul_sunburst - 5/23/2011 at 10:09 AM

Good work Chuck...!

And happy to hear that your ankle is doing better Doug...

I got in 3 weight training sessions this week but still no aerobics at the gym due to my previous knee issues .

But yesterday, I finally got a chance to do what I enjoy doing most which is bicycling. The weather here has been way too rainy or cold on the weekends for biking. And no time to do it after work on the rare sunny days here. So, as of this weekend, I had not been able to get in a single bike ride so far this year. And I was hoping that some light biking might end up being OK on my knees.

So, this weekend turned out to be the first sunny one in weeks but I had a wedding to go to Saturday which took up most of the day and a brunch/birthday party that took up most of the day Sunday.

Got back home Sunday at 6 pm and decided to try to get a ride in while it was still daylight, even though the friendly sun had turned to grey clouds by then.

I got in a 16 miler which went great. Averaged 16 MPH so I got back in at just over 1 hour . But true to form, it started pouring rain at about the 10 mile point.

I got soaked !

But the good news is my knee seemed to handle it OK. I am thinking now that I was using way too much resistance on the indoor bike at the gym and that is what screwed it up.

Maybe if I stick to my actual bicycle and try to take it easy, I can slowly get my knee back in shape while still getting some aeorbic training in...

Keep up the good work everyone ...



[Edited on 5/23/2011 by les_paul_sunburst]


DougMacKenzie - 5/23/2011 at 11:01 AM

Great news on the knee. I guess as we get older we just have to take things a little easier.


michaelsio - 5/23/2011 at 01:57 PM

Great news, Chuck. You'll find as you stick to it, PR's will continue for years.

Good to read folks body parts are healing.


DougMacKenzie - 5/27/2011 at 10:44 AM

Man, I'm so frustrated! Trtied running on the ankle Wednesday and only made it about a quarter of a mile befoire it started feeling weak and giving out. It was really swollen and stiff yesterday. I guess I;m going to have to go through a whole rehab kind of thing. Everything else is good, and my daughtr is going to start light workouts with me next week when school is out. That will be fun. Fitness is a lifestyle, not a number on the scale.


WharfRat - 5/27/2011 at 11:17 AM

quote:
Fitness is a lifestyle, not a number on the scale.


I am quickly learning that .. Scale was "flat" last night for the week, but its all good Ran my first 4 mile run on Tuesday. I hit the 3 mile mark, felt good, so I just kept going.
So THAT is my victory this week, not that stoopid scale

Sorry about that ankle Doug. What is the doc saying about it?


DougMacKenzie - 5/27/2011 at 01:27 PM

quote:
What is the doc saying about it?


Doc? We don't need no stinkin' doc.

I'd rather suffer and complain.


michaelsio - 5/27/2011 at 02:24 PM

quote:
quote:
What is the doc saying about it?


Doc? We don't need no stinkin' doc.

I'd rather suffer and complain.


I hear that!


michaelsio - 5/27/2011 at 02:25 PM

Congrats, Chuck on the 4 miler.


That's the best when you set a goal and are feeling good enough to blow past it.


DougMacKenzie - 5/28/2011 at 04:29 PM

Great workout this am! Arms, legs, and abs, and was able to run about 1.5 miles befo9re the ankle started to tire. Stopped as soon as it did, didn't push it, and now it feels great with no swelling. I'm goping to keep doing my ankle exercises and take it slow.


les_paul_sunburst - 5/30/2011 at 11:48 AM

Hey Doug ...good that you're take time and care w/ that ankle. It will heal in time. I'm going through the same thing w/ my knee right now.

Impatience is the enemy.

Got home too late from work too late Friday night to hit the gym so I did a brisk 2 mile walk instead. Should have done weight training Saturday but my wife asked me to wait for her to get back from work so she could go with me and by the time she got home it was too late to go. Felt a pang of guilt which is good.

Did chores half the day on Sunday and later in the day, got the bike out and did a 17 miler . Knee was OK. Today will be weights.

Hey Chuck. Great job on that 4 miler.

Happy Memorial Day and keep at it Fitness Buffs...







[Edited on 5/30/2011 by les_paul_sunburst]


DougMacKenzie - 5/30/2011 at 02:20 PM

Weights this am, was able to get in 3.5 miles in 40 mins. on the treadmill! Ankle felt pretty good, it's coming along now. I'm still going to take it easy. I have to fight that urge to push it to the limit and just let it heal.


michaelsio - 5/30/2011 at 02:41 PM

Good news on your ankle, Doug.


bird72 - 5/30/2011 at 03:30 PM

admire everyone's determination, wow.

I am still on my old guy quest to fitness on the weights. Back 18 months now. From no conditioning basically to some mid point now I guess. I do all the body parts, work around the arthritis in the joints, and get lots of recovery time (ultra key at age 55). I think most people my age don't realize the hit it hard and then OFF days being far more critical than at age 20 or 30 or even 40. Once I realized that, I started making gains on the weights with MORE off days. I lift 3 maybe 4 times a week is all, but I try to lift as much as my joints and muscles will allow. Focus on the big lifts as core. Since I never had big legs I have focused on squats the most over all. The side benefit is you build more torso strength beyond just legs on squats over anything. They are king. So I feel incredibly more stable, all parts integrated, and a kind of total body strength I was really lacking. My lower back and hips ache LESS with conditioning, which is a paradox it seems, but I find pushing the body beyond what you think you should with arthritis actually helps it tremendously in a long run effect deal.

so I plateau momentarily on the old guy squat goal of 405 full down. Working hard at the 365 level until I can get 3 full full down reps and then I try 405. I almost tried a 405 walk out only yesterday but decided next time. I want to see what it feels like to just have that weight on my back, do a couple partial dips so when i really try it I know the weight. May do walk outs for a month before I really try a real squat, so my mind has accepted the weight already. Two year goal.... 500. I'm dreamin most likely.

screw age!


DougMacKenzie - 5/30/2011 at 04:58 PM

Great job bird. I'm working more on just maintaining what I have, getting rid of some fat. I do lighter sets with more reps overall. I love this thread, helps keep me focused.


hotlantatim - 5/31/2011 at 12:38 AM

Ran three light & easy with my 11 year old son this morning at about 10:30 pace in the mid-morning heat. He's just getting ready for his second Peachtree Road Race 10K on the 4th of July, but he kept his feet moving up/down the hills for the full 3 miles. He wanted to finish the last big hill so I was proud of my little man.

I took yesterday off after going hard on the track, street, bike and weight room to end last week.


DougMacKenzie - 5/31/2011 at 11:44 AM

THat's cool Tim. My daughter (13) starts working out with me today. Hope she takes it easy on me.


StratDal - 5/31/2011 at 02:13 PM

Tooks a few days off. Back out today with 4 miler and a climb. Hills get it done!


nuwaydawg - 5/31/2011 at 03:14 PM

I am 45 years old, and I have recently started my "its now or never" fitness routine. I was formerly a very fit athlete, who has let my weight get as high as 235. I am down to about 225 now, with 185 as my goal. My problem is various injuries from my youth that are bothering me now more than ever before, plus a really bad back. So far I am putting in 3 miles at the track, about three or four times a week. Walking - my back will not allow me to run yet. I am also trying to simply eat smarter. Wish I didnt like beer, but I do. Any advice from your successes would be great, and encouragment never hurts either.
Thanks!


DougMacKenzie - 5/31/2011 at 04:29 PM

Add some strength training 2-3 days per week. It will add lean muscle and prevent bone loss, and should actually help with some of the injuries you have, and especially with the back. Start slow and easy; this is a lifestyle change! And post here often.


nuwaydawg - 5/31/2011 at 05:31 PM

Thanks for the reply Doug. I am starting slow, and I have been doing some light lifting also - failed to mention that in my first post here. I also am trying to do alot of stretching while I watch tv. That has really helped. I hope I can use this thread as a tool for a little light accountability!


DougMacKenzie - 6/1/2011 at 11:06 AM

The key is consistency - make fitness part of your routine. And change things up from time to time so you don't get bored. We're in this for the long haul.


DougMacKenzie - 6/2/2011 at 11:54 AM

Had a great time, and work out, with my duaghter the other day. Made 3.5 miles in 40 minutes yesterday and the ankle felt much better, no soreness or swelling at all today. I'm almost back! Rest day today.


hotlantatim - 6/2/2011 at 03:06 PM

When I started doing more than just distance running, the key was getting over the idea that I had to have 60-90 minutes of free time or it wasn't worth doing anything at all. I set a goal of how many pull ups I could do in a day (I could do 1 regular pull up or 2 chinups at that point). I'd shoot for 15. On those days, I'd do them at different times during the morning/day/night until I got to 15. My goal was to be able to do 20 chinups at one time, but at first I just wanted to do that number over an entire day. Same thing for pushups (get some perfect pushups handles...well worth it).

Now I actually do go to the gym a few times a week but I wouldn't have stuck with it if I felt that was the only way.

I ran 6 today in the mid morning heat (was already 81 degrees when I started). I should have gotten out 2.5 hours earlier. I'm going to hit the gym for 45 minutes later this evening.


nuwaydawg - 6/2/2011 at 03:53 PM

Did 3.25 miles yesterday afternoon at a really good pace. Actually ran half of the last lap to test out the back. It felt better and the laps are getting easier and faster...no strolling here! Added a little light lifting when I got home. Weight down to 221. I will be below 220 before the weekend is over!
I do think it is time to buy some decent shoes though.....


DougMacKenzie - 6/3/2011 at 12:50 PM

Good job dawg!


Rubba - 6/3/2011 at 01:37 PM

Damn, you old guys sure do run a lot.

Okay... I'm gonna dive in and give this whole fitness thing a go. I have not been in real good shape, well, ever. I played football in college, but that was b/c I was over 6 feet and 300 lbs. Coach basically found me on campus and said, "You play ball?" Next thing I know I'm an OG.

So... will start this puppy off today. I guess my lunch plans for the Burger Joint will have to change...


StratDal - 6/3/2011 at 02:37 PM

Here's to a good Friday workout for all! Let's kick some ass today!


DougMacKenzie - 6/3/2011 at 07:08 PM

Go for it Rubba! Just do what you know you will stick with and build up gradually. Had another great workout today with my daughter, was able to run 3.75 miles in 40 minutes. Ankle seems to be getting stronger every day. It's about time!


les_paul_sunburst - 6/5/2011 at 02:18 PM

OK. It's weight training for me today.

Yesterday I did a 16 miler on the bike. I have been averaging about 16 miles an hour so this ride should have taken me just 1 hour or so.

However, just like last weekend, rain hit me with about 5 miles to go. This time it was a huge thunderstorm, so I had to take shelter with a couple other cyclists under a freeway underpass that the bike trail runs underneath.

A bit of excitement while we waited as lightning hit a transformer just across the road from us with a loud flash and crack of thunder as well as a cascade of sparks from the transformer!

Note to myself...no more riding what is pretty much a lightning attracting metal tube in the rain! ...

Welcome to nuwaydawg and Rubba as well !





[Edited on 6/5/2011 by les_paul_sunburst]


DougMacKenzie - 6/6/2011 at 10:40 AM

Weights and running today. HTe ankle seems almost back to normal, but I think I'll take it easy again today and then go for a real run on Wednesday and see how it holds up. My next goal is portion control, where I fail miserably and often.


bird72 - 6/14/2011 at 05:00 AM

found my wrist limits last week, so now I am buying wrist wrap supports. Turned my left wrist purple yellow wnd black, but it only swelled a tiny bit and didn't really hurt. Did my right wrist to a much lessor degree, only black a little. Did it all on dumbells, 90's. On legs, creeping to the 405 squat, at 385 now, it is large fun. Anyhow, with wrist supports, along with my right elbow support when going heavy and my knee wraps for squats I will be almost full bionic support except for left elbow. I look like a walking wreck working out, thank God I don't wear all that cr@p at the same time.


DougMacKenzie - 6/14/2011 at 12:21 PM

Glad you didn't have to lay out any birdman. My ankle is almost 100% now, and I'm getting back to where I was as far as running goes before I hurt it (still don't know what I did!). I've changed my workout to lighter weights and doing 3 sets of 15 reps, really focusing on form, and am increasing my cardio work. It's a nice change of pace, and i don't get as sore. Think I'll stay with this a while.


WharfRat - 6/18/2011 at 01:58 AM

Geez, page 4?

Slackers

Glad to see you guys rolling along!

Good news on the foot Dug!

Running my 4th 5K tomorrow morning
PSYCHED

Down 196 lbs so far and going strong.
Keep kicking @ss there everyone!


StratDal - 6/18/2011 at 03:06 AM

Thanks for posting Wharfy. I cut back the running and swam three days this week. The legs needed the rest. Next week, it's running in The Islands! I'm going to run around Diamond Head. It's about 7 miles round trip from our hotel. Lots of time in the water too. Of course, many refreshing Mai Tais to work the curls! Aloha!


bird72 - 6/18/2011 at 03:45 AM

I did one of my off the wall weight workouts Wednesday..... did an hour and a half triceps workout, it was crazy. Doing something like that once every month or two really shocks the body, pick one body part and hammer the bejezus out of it. I know I did good because today, two days later, my forearms are in knots and half numb.


DougMacKenzie - 6/18/2011 at 01:08 PM

I'm liking the fewer sets-lighter weights-more reps-more cardio thing right now. I think I'm actually going to try some dieting along with this routine for the summer. My weight is 222 right now, I want to be down to 210 in 8 weeks. Wish me luck! Keep on rocking everybody (you too ratboy).


bird72 - 6/18/2011 at 03:30 PM

Doug I think the weight thing is something that starts equalizing itself to a point when doing a work out based lifestyle week in week out. The funny thing with me, and this was unexpected...... I am a natural 190'er without working out. I bulked to 205 like 2 months ago at a peak weight. Since thenI have done pretty serious workouts 4X a week, all 2 to 2.5 hour. So I am now stronger on everything than 2 months ago, I believe added muscle mass, and now I weigh 192, and look bigger, but my pants and belt is loose so that was all unexpected. I do want to get back to 200 again and am eating more. Some year I plan on working abs..... I hate them and have never done them. I have a one pack.


DougMacKenzie - 6/19/2011 at 11:18 AM

I agree with your observations bird. I know that I eat too much, and too much of the wrong things. I know it's hard on my body. I really want to increase my intake of fruits and veggies, cut down and carbs and meat, and eat more reasonable portions. Trouble is, I love to eat, especially beef, and I'm hungirer when I'm working out. And, I can maintain a weight of around 220 and feel okay, clothes fit well, etc. Except I know 210 is a much better weight for me, and 205 would be even better! I'm starting tomorrow.


WharfRat - 6/20/2011 at 11:05 PM

Go for it Dug
That was the hardest thing for me.
Like you said, its all about smarter choices. Not skipping any meals is key also.

Here is a little something I found recently..

http://shine.yahoo.com/channel/health/10-diet-and-exercise-myths-that-pack- on-pounds-2497440/


DougMacKenzie - 6/24/2011 at 01:12 PM

Thanks wharfie. Still going at it strong and steady. How's everyone else doing?


WharfRat - 6/25/2011 at 12:42 AM

quote:
Thanks wharfie. Still going at it strong and steady. How's everyone else doing?


I am as you said.. stong and steady

Down 203 lbs
Beat my PR on my last 5K last saturday (38:00)
I have the running thing up to 5 miles. Only did that once so far though. Hoping to make that a habit.
Trying to strenthen my bad shoulder a bit.. Still really sore, but I am trying to slowly build some muscle around it. I think I over did it yesterday though.. ouch!

Keep on kicking @ss everyone!


spygirl - 6/25/2011 at 03:03 AM

Congrats Wharfie!


DougMacKenzie - 6/26/2011 at 10:59 AM

I was doing great until I downed a large pepperoni and sausage by myself last night! Off to the track this morning.


WharfRat - 6/26/2011 at 12:18 PM

LOL!
Having a short memory helps Dug


bird72 - 6/26/2011 at 05:47 PM

Since my wrists healed fine (weren't really hurt, just colorful), I thought I'd try to disjoint my right elbow this week. I was doing T Bar (plates on one end of barbell, other end in wall corner ideally. Pull up to chest in row move. Did 5 plates for 3 reps and on the last rep I felt my forearm slide out of the elbow joint a little, like an extension and felt the tendons stretch. It felt funny that night and fine the next day. Lesson: Involve both arms equally, I was strong arming with the right I believe.... it being the primary side hand I wrist wrap to bar. I can't believe it all went back into place

The continuing how far can an old guy go before breaking experiment is on track.....


DougMacKenzie - 6/27/2011 at 12:31 PM

quote:
The continuing how far can an old guy go before breaking experiment is on track.....


LOL! Ain't that the truth.


les_paul_sunburst - 7/10/2011 at 01:40 PM

quote:
quote:
The continuing how far can an old guy go before breaking experiment is on track.....


LOL! Ain't that the truth.


LOL X2 ! Yep. I'm 53 going on 22 and I have to contantly remind myself not to do something stupid like forget my actual age and tragically overextend myself.

An injury at my age would take far longer longer to heal than back in my crazy youth...
That said, I am still managing 2-3 weight training sessions a week, being conservative about adding new weights, and 2-3 16 mile bike rides or brisk 2 mile walks a week , depending on what I have time for that day. The bike rides usually have to wait until the weekend due to time constraints.

I am making progress and at 5' 10'' am managing to stay around 170 which is at the high end of a healthy weight according to the websites I've been to, but still in the healthy range so I'm happy so far...

I am still having a bit of trouble with my right knee but my doctor says I should be OK as long as I ice it before and after workouts . He did a full check and said that there is minor inflammation that may go away on it's own eventually or it may be an indication of pre-arthritis (damn)

To hell with it . If that is what it is then the only thing to do is fight it ...

Keep at it fellow fitness fanatics ...




[Edited on 7/10/2011 by les_paul_sunburst]


DougMacKenzie - 7/11/2011 at 12:29 PM

Glad to see this thread back! I had to lay out a week, just when I was getting back after my ankle. I pulled a muscle in my right forearm somehow and it hurt with every lift I did. Tried to ignore it for about a wee, but it just kept getting worse. Feels pretty good today, so I'm going to try and start back with a light workout and see how it goes. My knees bothered me a lot when I first started running agina, but the pain eventually went away and they never bother me now. Hope everyone is staying after it.


hotlantatim - 7/11/2011 at 01:32 PM

Ran my 21st Peachtree Road Race 10K on the 4th, with 59,999 of my closest friends. Got my Peachtree PR. My 11-year old son did his second Peachtree.

Did 31 miles of running over the previous 7 days including the Peacthree and last night's 6.8. I'm debating about running my first marathon on Dec 10 - Huntsville Rocket City Marathon. I'm doing a Ragnar Relay in September in San Fran with 11 other people (186 miles total; everyone runs 3 legs) so that will throw a slight wrench in the training program.

Still hitting the gym for weights about 3 times per week including yesterday.


DougMacKenzie - 7/11/2011 at 04:16 PM

Man, that's a lot of running. No problems at the gym today, everything felt great! Nice to be beack at it. Now, if I could just get this portion control thing going........hard to do during BBQ season in Texas!


EasyMichael - 7/12/2011 at 12:35 AM

Do any of you have any tips for getting motivated and exercising after a day at work? I only worked a half-day today and still didn't have the energy to exercise this afternoon. Just a half-day! That's pathetic.

I'm really good about exercising on non-work days, but I have to make it part of the rest of my life, too.

Thanks for any ideas. It's so great to read about many of the success stories you folks are posting.


hotlantatim - 7/12/2011 at 12:42 AM

Michael - A couple of thoughts (some contradict, find what works for you):

1 - Don't let yourself get home. Put a gym bag with shorts, T, shoes in the car. Find a park or gym to hit on the way home.
2 - Don't think you have to have 60-90 minutes or it's not worth it. 20 minutes is worth it.
3 - Buy a pullup bar for your house. Buy some perfect pushups. You can get some cool stuff done in 20 minutes using those if you decide to exercise around the house.
4 - Keep a written calendar of your workouts. Nothing like seeing it on paper.
5 - Log your miles and make "friends" at Daily Mile website. Posting your workouts and seeing other people's routines and feedback is motivating for me.
6 - Read about exercise.
7 - Take walks after work or after dinner. A brisk walk is much better after a meal for you than turning on the tube or the internet!

Just some thoughts. Good question.


DougMacKenzie - 7/12/2011 at 02:35 AM

Find some one to be accountable to. A workout partner, spouse, kid, trainer, anyone who works out when you do. The more you exercise, the more energy you will have, and the more you will want to do it. Your brain rewards you for it.


WharfRat - 7/12/2011 at 10:40 AM

EZ, Doug and Tim make excellent points!
You will be suprised how much better you feel afterward


StratDal - 7/12/2011 at 12:36 PM

Props to getting this thread going again. As they say, out of sight is out of mind!

Been taking it easy on the runs due to some sore legs and worn out shoes. Finally picked up a new pair yesterday. I've been getting in the pool at least 2 times a week since the middle of June. I sure like it. The plan is for the rest of the summer to swim three days a week and run twice.

Keep up the good work everyone!


EasyMichael - 7/12/2011 at 07:09 PM

Thank you, Tim, Doug, and Chuck.

Tim, the pathetic thing is--I have to come home because that's where the treadmill is! It's here and I didn't have the energy to get moving...


hotlantatim - 7/12/2011 at 08:58 PM

Treadmill work should only be part of what you do. I really only use one on cold winter evenings. I can see the value in one if you a trying to exercise during peak hours in mid-summer. That may be part of your motivation problem.

I came home after a short visit to the gym last night and had some hill work to do on my street. I literally didn't enter my house. I parked the car in the driveway, locked it and did my workout on the street before I went in my house.


bird72 - 7/13/2011 at 04:15 AM

Old Guy Update

Wrist straps / wraps, whatever they are, the cinch em tight type work really well on heavy dumbells. Give huge stabilty and support enabling more weight.

Tonight was squats and part way into my doing them this 20 something young man gets in the squat rack next to me. I knew right away there was some attitude, he was slamming the safety stops in place, and making a big production noisily slamming the weights on the bar. I got the vibe he was out to show the old guy how to squat or something.... so anyway he gets to 315 does the first rep and stays down! Then he loses the bar off his back and it makes a grand loud bham as it falls free to the stops. I'm just thinking, Christ, no belt, no nothing, no clue. So I did some 385 reps no stops (it is my psychological thing of no failure allowed) and he is packing up to go no longer slamming weights around in a testosterone hissy fit.

I never look at the weights as a competition except against myself. There is always someone stronger and at 190-200 if I go to a city gym I am small spuds. But today, at same body weight as the kid, spotting him 30 years, it felt good to humble him, he was such a twit.

I may try the 405 lift on Sunday, still working up.


DougMacKenzie - 7/13/2011 at 12:22 PM

I've found backing off a bit on the weight and increasing reps working well for me. My body just won't hold up anymore for long periods doing heavier weights. I see guys into their seventies working out and I want to be like them. Use it or lose it!


hotlantatim - 7/13/2011 at 07:02 PM

Michael - I re-read my last post. I should say that "for me" the treadmill needs to only be part of my routine. If it ends up being a big part of yours, that's great. Once I quite worrying about whether I was "doing it perfectly" and just did something, I started to look forward to exercise more.

Also, find a workout or running buddy. I hate getting up early in the morning but yesterday, two friends were meeting me at my house to jog at 6AM so I found that I got up and did it. Once we got started, I was glad I did.


bird72 - 7/13/2011 at 09:05 PM

Michael.... if you post every time you goof off, we all can yell, scold and humiliate you into action!

I told a guy at the gym last night I want to be a Personal Trainer. People pay you to yell at them! I've watched them people. Yell at them during the set, stroke their ego between sets, yell some more... great gig!


StratDal - 7/15/2011 at 11:56 AM

Happy Friday everyone! It's always my favorite day to work out. Unfortunately, due to jury duty, I haven't been able to exercise at all this week. In a way, it's good because I gave my body some rest. That being said, I feel a little out of kilter. We should get things wrapped up today and then I can get back in the groove. I'll finally get to try my new running shoes too!

Enjoy your exercise everyone and keep up the good work!


dadof2 - 7/15/2011 at 12:00 PM

been sticking to my routine,but a range of health stuff is making it more difficult this week....taking today as a rest day...my rotator cuff from lifting,my knees,groin,hips from running are taking a toll.

a key variable is sleep...if i get the right amount these physical problems albeit chronic,are less evident....& given some stress sleep has not been easy....feeling kind of down when i can't stick to it,but at least i'm still trying to eat well....


StratDal - 7/15/2011 at 12:31 PM

quote:
been sticking to my routine,but a range of health stuff is making it more difficult this week....taking today as a rest day...my rotator cuff from lifting,my knees,groin,hips from running are taking a toll.

a key variable is sleep...if i get the right amount these physical problems albeit chronic,are less evident....& given some stress sleep has not been easy....feeling kind of down when i can't stick to it,but at least i'm still trying to eat well....


Sounds like you need a Strat workout then! I'll be working mine tonight!! (Of course at low volume but that'll work for me.)

Keep the faith dad. Nothing to stress out about... just do what you can do even if it's just walking around the block for twenty minutes. Taking some stairs two at a time for a couple of flights is easy and quick regardless of how fast you go up.

[Edited on 7/15/2011 by StratDal]


DougMacKenzie - 7/15/2011 at 12:52 PM

I totally agree; something, anything, is way better than nothing. And the great thing is that it doesn't all have to be all at once, it's the cumulative effect throughtout the day that counts. Off to do mine this am. Ran 3.75 miles in 40 minutes yesterday, so I'm almost back to where I was before the ankle.


dadof2 - 7/15/2011 at 03:05 PM

quote:
quote:
been sticking to my routine,but a range of health stuff is making it more difficult this week....taking today as a rest day...my rotator cuff from lifting,my knees,groin,hips from running are taking a toll.

a key variable is sleep...if i get the right amount these physical problems albeit chronic,are less evident....& given some stress sleep has not been easy....feeling kind of down when i can't stick to it,but at least i'm still trying to eat well....


Sounds like you need a Strat workout then! I'll be working mine tonight!! (Of course at low volume but that'll work for me.)

Keep the faith dad. Nothing to stress out about... just do what you can do even if it's just walking around the block for twenty minutes. Taking some stairs two at a time for a couple of flights is easy and quick regardless of how fast you go up.

[Edited on 7/15/2011 by StratDal]



i'd been running 5-6 miles 4-5 days a week,so you're right that i gotta adjust to easier routines till i feel more able....

appreciate your support


WharfRat - 7/16/2011 at 10:54 AM

Keep the faith Effie


hotlantatim - 7/16/2011 at 03:12 PM

Ran an Atlanta Track Club 4 mile road race this morning. Missed an age group award by 6 seconds. I ran with this guy for most of the 4 miles. He was using a fraction of the energy I was. He looked like he was on a casual cool-down jog. I passed him with about 3/4 mile to go and then he blasted by me in the final 200 yards. He had expended a lot less energy!

Not sure I left it all out on the course today but ran a good pace and was glad to see running buddies at a well organized event this morning. I knocked out about 1.75 of warmup/cooldown jogging too. May do another mile since I don't feel warn out.


dadof2 - 7/18/2011 at 01:15 PM

Thanks for the support guys...

sat.i ran 5.61 miles,but held off from the weights...

yesterday ran 5.71 miles & did heavy lifting--rest to day & back on the run...

a bit more complex working out with myriad physical concerns,but hanging tough & plan to keep pushing forward....

thanks again....


StratDal - 7/19/2011 at 12:54 AM

Got in a good swim today at lunch. Body feels nice and tight. I'm going to back off on the running (just two times and a week and mellow hills) and get in another swim day instead.


DougMacKenzie - 7/19/2011 at 01:08 PM

Had a good workout yesterday asnd back at it again today. Man it's hot down here! I'm laying off the road work for a while, gonna stick to the treadmill and the track. I seem to be hitting a pretty goos stride with the lighter wieghts/more reps. I've never done that type of routine before, but I'm liking it, really focusing on form right now. Keep up the good work folks.


StratDal - 7/19/2011 at 08:30 PM

Nice, easy 3 miles and change today. It was WARM too. Good thing I had an extra glass of water this morning.

Tomorrow it's back to the pool. Good job everyone!


bird72 - 7/19/2011 at 09:44 PM

I am a huge fan of the old Joe weider Muscle Confusion Principle. Basically, keep your mainstay excercizes, but throw in new ones just for one workout, or make a seconday finsihing excercize a major one instead, or do twice the reps your normally do, or in some fashion mix it up. Muscles will adapt to the same workout. And poundages. Either need to keep upping the poundages to keep growing (if that is goal) or start mixing it up.

So I did back this week and did the every other week T Bar & Pulley Row main excercizes. But i finished on a different one than usual. rather than a couple few different dumbell curl excercizes, I went on the double pulley machine where you stand between the stacks and have a one handle from each side 90 degress (like you would for cable crossovers) but instead of those, do curls to your shoulder from a high attachment. The old style with dumbells was called a French curl but done lower. Cables allow a high point of attachment and curl to the shoulder level from side doing each side at same time. So I blasted on those for 10 sets and I totally fried my deltoids and upper back , upper chest, and arms to a lesser degree. Try it for something different.


hotlantatim - 7/19/2011 at 10:47 PM

Thanks for the reminder Bird on the confusion/mixing it up principle. I know it but don't do it enough. Heading to the gym for an hour or so in just a few minutes so I'll throw myself some curveballs.

Ran with a this long standing running group for the very first time this morning at 5:30AM. Tough 7 mile workout with some distance, then repeats etc. I'm relatively fast and was getting dusted by four of them (as I expected). If I can ever keep up with the fastest two I'll be shaving some serious minutes off my times.

Marathon training starts officially next month (my 1st), but I'm going to schedule in about 3 shorter races in the mix during those 16 weeks + my Ragnar relay in Sept, too.


WharfRat - 7/20/2011 at 12:09 AM

Ok, so I signed up for my monthly 5K for this Saturday.

Supposed to be a high of 98

Wott the hell am I doing to myself?

Luckily its along the ocean, as soon as its over, we are jumping in!


Bird, I like the "mixing it up" idea. I have been doing a bit of that to escape boredom.
Just trying to constantly challenge myself now.. Kinda fun!

And for those not on facebook, here is an update..

-206

First time I have been under 300 in around 20 years. Pretty damn good feeling.

Keep on kicking @ss guys!


DougMacKenzie - 7/20/2011 at 01:28 PM

Wharfie, you 'da rat! That's awesome. Very imspiring. Today is a rest day for me, and I need it. I'm sore! Hav been changing things up a little every workout, as bird has mentioned. It seems like even if you just change the order of exercises it is helpful. Keep up the good work folks.


dadof2 - 7/20/2011 at 03:18 PM

Another fan here for Bird's routine....

seem to be back on track--ran 5.80 miles today....

& will do the Bird-lift program later...


dadof2 - 7/20/2011 at 03:26 PM

quote:
Wharfie, you 'da rat! That's awesome. Very imspiring. Today is a rest day for me, and I need it. I'm sore! Hav been changing things up a little every workout, as bird has mentioned. It seems like even if you just change the order of exercises it is helpful. Keep up the good work folks.


yesterday i rested & i've learned to really appreciate the days off....as long as i'm working out to my best ability the days before & after!


DougMacKenzie - 7/21/2011 at 11:06 AM

Feeling good this morning! Back at it today. Always trying to remind myself this a lifestyle, not a number on a scale.


bird72 - 7/21/2011 at 01:12 PM

More Muscle Confusion last night.
Shoulders: Did the normal mainstay seated dumbell presses 5 set, then barbell upright rows 2 sets, then the muscle confusion finisher, pulled one out of the lifting memory banks from 20 years ago.... did pulley seated presses. Put a chair or bench between a double pulley stack and do the single handles on each. it is from a slight geometric angle,, but you do like you would (sort of) for a seated dumbell press, pushing hadles upward. Big difference is pulley continious tension of course, but it is in a slight arch, not straight up as dumbells. Also you don't fully extend as dumbells. Do slow, do pause at top, slow down. Did 8 sets to blast and did the other famous Weider Priciple, Pyramid. Did them until I couldn't push a weight.

So you say, wow, one body part, 15 sets, whoppee. Went heavy and it took an hour and twenty minutes to do that. Fried this morning in a good way.

Food for thought: you will gain vastly more on to err on a slight undertrain (frequency not intensity) schedule versus overtraining on a rigorous schedule. Also allows you to blast blast blast when fully rested. Older you are, more critical.

Cool weight effect starting to see and haven't since the old days: staying same weight on scale but in mirror looking like you lost weight here, but gained weight there and the return of the V, and very very old ladies are now starting to take notice


StratDal - 7/21/2011 at 02:03 PM

Got in another good swim yesterday. The pool was nice!

Today is a rest day. I'll walk down to the commons at lunch just to stretch the legs but nothing hardcore. Rest is just as important as training.


DougMacKenzie - 7/24/2011 at 11:23 AM

Woke up night before last with a pain in my chest (muscle or cartildige related). Had to lay off lifting yesterday. I'm getting far too many of these nagging little tweaks, I think my body is trying to tell me something. I've been lifting pretty hard 2 on/1off, 3 on/1 off ovr the summer. I may just be too damn old for that much hard lifting. I think I am going to try a Mon-Wed-Fri weight rioutine and increase my cardio work. It's a bit different to think that more is not neccesarily better at this point in life. It helps to see you guys talking abiout how important rest is, kind if makes it okay.


les_paul_sunburst - 7/24/2011 at 12:06 PM

quote:
Woke up night before last with a pain in my chest (muscle or cartildige related). Had to lay off lifting yesterday. I'm getting far too many of these nagging little tweaks, I think my body is trying to tell me something. I've been lifting pretty hard 2 on/1off, 3 on/1 off ovr the summer. I may just be too damn old for that much hard lifting. I think I am going to try a Mon-Wed-Fri weight rioutine and increase my cardio work. It's a bit different to think that more is not neccesarily better at this point in life. It helps to see you guys talking abiout how important rest is, kind if makes it okay.


Hello Doug,

I have been on a general strength building program since October that involves weight training Mon, Weds, and Friday with cardio Tuesday Thursday and Saturday. I am using all weight machines (no free weights) and am alternating w/ a 16 mile bike ride outdoors when not raining or a 50 minute indoor bike ride. If I can't make it to the gym that day and don't have time for a bike ride, I will do a brisk 2 mile walk on a neighborhood route that I've mapped out .

I have been fairly conservative w/ adding heavier weights as I was concerned about getting a bad muscle pull that would put me off the program for an extended period of time . That is my big fear right now.

At our respective ages, as long as we are maintaining forward motion and forward progress, then that is more than enough IMO. Movng to a Mon, Weds, Fri schedule (and maybe backing off to a lower weight level for a bit) would still put you way ahead of the folks our age who are still thinking about starting a program.

Good luck and keep moving forward...


WharfRat - 7/24/2011 at 12:20 PM

Doug, keeping in mind I am a "special case" here.. But I usually only weight train 2X a week. Cardio 5X. Not really trying to "bulk up" in my case, just going for some lean fat busting muscle
Good luck bro!

Ran a 5K yesterday. 85* and humid at 8 am. Toughest one yet, but also one of the most gratifying when I finished. Had my 2nd worst time ever (41:07) but my goal was to not walk at all and FINISH. I did that, so its all good!


les_paul_sunburst - 7/24/2011 at 12:33 PM

quote:
Doug, keeping in mind I am a "special case" here.. But I usually only weight train 2X a week. Cardio 5X. Not really trying to "bulk up" in my case, just going for some lean fat busting muscle
Good luck bro!

Ran a 5K yesterday. 85* and humid at 8 am. Toughest one yet, but also one of the most gratifying when I finished. Had my 2nd worst time ever (41:07) but my goal was to not walk at all and FINISH. I did that, so its all good!


Great job Chuck!

I waited too late to get to the gym yesterday, so I ended up doing a brisk 2 mile walk instead of my usual indoor bike workout . 93 degrees and hunid here as well but I managed it.

I have a lot of respect for any runner that would actually run in that temp range!


EasyMichael - 7/24/2011 at 01:28 PM

Go, Chuck, go!


bird72 - 7/24/2011 at 05:21 PM

Every body is different, every goal is different, age is a factor... BUT!

I have found at an older age like me (55) and trying to bulk and strengthen and go heavy, OFF days are CRITICAL. When young (30's) I actually trained 5 on 1 off crazy stuff.

Now I go usually 1 on TWO off. When I come in I am totally recovered and can BLAST. I am not feeling recuperation aches strains etc this way. I have no doubt I am making three times the gains then if I went more often. This is not the same approach as running or aerobic which you can do more often, this is destroy and rebuild (better) muscle tissue and cells. I do not have a Monday is this body part day, there is more body parts than my typical 3 workout days a week, so I just take off where I left off. I take off days by listening to body. If totally hammered I sometimes take 3 off days.

This allows me to do things like 100 pound dumbell triceps extensions like yesterday. I finished my tri workout with triple set pulley extensions, 3 sets in a row at moderate weight, no rest between sets. Did probably 5 of these Supersets. Finsihed when I could not move handle even on baby weight, fried 'em. That stuff will make gains but I need probably 4 days off on doing anything tricep related.

try what you may percieve as undertraining (frequency not intensity), but try adding some weight in that process and you'll see.


DougMacKenzie - 7/25/2011 at 10:59 AM

Starting on my new workout regime this week with fewer weight sessions and more cardio. I'm looking forward to seeing how this goes.


WharfRat - 7/26/2011 at 12:50 AM

quote:
Starting on my new workout regime this week with fewer weight sessions and more cardio. I'm looking forward to seeing how this goes.


GO DOUG GO


DougMacKenzie - 7/26/2011 at 12:10 PM

No weights today, just cardio. Got to get after my run early, it's already 85 here this morning!


bird72 - 7/26/2011 at 01:18 PM

Muscle Confusion example: last night, I did an abnormal bicep work out just because it sounded weird and good. Instead of dumbell curls or curl bar curls, did entirely pulley machine curls, first the two handed flat bar set low for 6 sets, then 6 sets of the high attachment twin handle from each side curls (see prior post). Pulleys hit continious tension the full range so it has a full muscle effect, where with dumbells it is easier, harder, easier from the physics of it. Not saying one is better, free weights are king, but the pulley should get it's share on arm work outs, triceps included. Bodybuilding stuff shows a fuller muscle development, not peaky looking biceps for example, when continious tension stuff is worked in along with weights.


dadof2 - 7/26/2011 at 01:37 PM

Back to running my 5-6 miles 5x weekly....

Recently added basketball---not playing(my orthopedist would be pissed) but shooting around....

The heat is a bit much but it is a nice workout....


DougMacKenzie - 7/27/2011 at 11:42 AM

Just do it!


WharfRat - 7/27/2011 at 11:56 AM


StratDal - 7/27/2011 at 02:10 PM

quote:
Just do it!



dadof2 - 7/27/2011 at 03:51 PM

Worked out very hard the last few days....

Trying to kick back and relax and tonight listen to the Bros on Sirius.....

Feel I've earned it....my eating has evolved to protein,vegetables and no carbs other than cherries(great for repairing those post workout painful joints and for athritis....no joke legit medical research has found this out....read up my friends!),green apples,and strawberries.I see a superb nutritionist and have learned a lot from her.Earlier in the thread I mentioned coconut water and d-ribose.the former for energy and electrolytes and the latter is muscle reparative.The intensity of my workouts have increased substantially since using these and other interesting supplements.And,the weight came off as I intensified this nutritional regimen.


DougMacKenzie - 7/28/2011 at 12:07 PM

I'm trying not to feel guilty about resting more. Isn't that weird? Day off today, although will do some cardio thois evening, ieven if it is nothing mor than going for a walk with the wife.


nypeachhead - 7/28/2011 at 12:09 PM

Woke up , got a large Turbo from Dunkin Donuts and a Boston Cream

Oh sorry wrong thread....LOL


bird72 - 7/28/2011 at 01:18 PM

Bench Press, my thoughts.

It's a great lift, but...... most people seem to emphasize it as the prime lift. It shouldn't be. Most people who have prioritized it and lifted for a couple of years have pecs out of proportion to the rest of their bodies. There is nothing in life you do that really equals that motion, and that is odd that it is prioritized. I don't help people change tires by pushing their car up. I don't want my pecs any bigger, they are fine now after all the lifting done. So the only chest I do is flyes, go heavy up to 80's on dumbells. But my big lift is now shoulders, not chest. Shoulder press. Which builds bigger stronger deltoids which play into other lifts and real life much more than huge pecs. Also big delts look far better than a big chest with poor delts. You will still work upper pecs doing delts anyway, so no worry.

food for thought, blast the delts!


StratDal - 7/28/2011 at 03:01 PM

quote:
Woke up , got a large Turbo from Dunkin Donuts and a Boston Cream

Oh sorry wrong thread....LOL


It's okay to reward ourselves... once in a while!


WharfRat - 7/28/2011 at 05:48 PM

quote:
Woke up , got a large Turbo from Dunkin Donuts and a Boston Cream

Oh sorry wrong thread....LOL


LMAO


DougMacKenzie - 7/30/2011 at 12:49 PM

First week of my new program and I noticed right off the bat I'm putting more intensity into my fewer workouts and am quickly progressing in the cardio area, whic is mainly running. I'm experiening an increase in soreness, but I'm not hurt! We'll see how this progresses. Rest day today.


StratDal - 7/30/2011 at 02:04 PM

I hope everyone got a good workout in yesterday. I forgot my suit so no swimming for me. Just went for a walk at lunch. Hope to get in the pool tomorrow.

Good luck with the new program Doug. Good idea with the rest day. As it's been said before, rest is just as important as training... just not in abundance!


bird72 - 7/30/2011 at 02:52 PM

Doug has just found the true inner Zen of it!!!! more rest allows more output overall to the fine point of to much rest. you are on correct track. balancing act between very sore good and too sore bad, but push it to the edge at least every other time. I truly believe most excercize nuts overtrain and stagnate by style of how they repetitive do it.

I love weekend workouts and sometimes do both days, and then Monday through Wednesday off since I am fried after that, that is plan this weekend.

Weekend plusses that make for double effect workouts:
always have 8 hours sleep behind me (not usual during week)
always eat a big late breakfast and work out early afternoon (peak energy time)
I have time and energy to do 2 hour workouts
I come in after 2 off days at least often 3 and my body is ready to blast
gym is less crowded and can zen better concentrate

today is deltoid and tricep day. I will do mandatory seated dumbell press, tricep kickbacks as the mandatory every time ones, but the other 2 or 3 delt excercizes I pick will be improvised at the time I'm there. Same with other 2 or 3 tri excercizes. for each part I probaly have an arsenal of 6 to 10 exercizes I can pick from.

here is a real Muscle Confusion example:
take a lift that is viewed as a finsher such as lateral raises for shoulders. most folk use it to finish on, do light weights since they have fried their shoulders on the other excercizes like presses, and it is a la-de-da finisher most don't even try very hard on. make it your second excercize after a minimum couple few sets of presses to warm up, then do the laterals as heavy and as much as you can. make it a BIG lift. I guarantee it will be harder than hell, and if you can add 10-20 pounds over time on the dumbell weight, your seated (or standing) shoulder press weight will go up as a result, it is corelated ripple domino effect.


bird72 - 7/30/2011 at 02:58 PM

not to brag but at 55 this rare kind of thing was making it seem like I am making progess:

couple days ago walked past a couple like 4 year old boys playing in yard. one kid to the other: "that man has big arms and big legs" it was so funny and I felt like superman to these little guys.....


hotlantatim - 7/30/2011 at 06:28 PM

With a planned 12 miler tomorrow, I will have done 130 miles in July, the most I've run since high school. Between the heat and the extra miles, I feel like I'm losing my speed. However, these miles are critical as I ramp up for my first ever marathon on Dec 10. The training plan I'm (mostly) following calls for 250 miles/month in Oct & Nov (with taper at end of November).

I'm still hitting the gym for weights 2-3 times/week and doing perfect pushup routine once a week too.


bird72 - 7/31/2011 at 10:29 PM

wow Tim, that is wild!

squat day today, thoughts on going heavy and moving up:

I decided last week squat day to not go to highest weight, stop at 350 and go for reps and quality focus in workout and give legs a heavy reprieve. So today, totally rested. here is my squat routine today and you can see pyramid / rep on downside technique.

8 X 135
6 X 225
5 X 275
3 X 315
3 X 350
3 X 385
5 X 315
8 X 275
15 X 225 (with 2 sec pause at bottoms on this set)

I could have done more reps at each weight on upside of pyramid, but I wouldn't have hit 385 then, or it would have sucked. I rep on the downside of pyramid and blast out there, especially last set which is killer.

I am where I want to be in the time I predicted (6 weeks) at the 350 to 385 move up period and it feels good, decent form, not perfect yet at that highest weight, but since 3 @ 385 is not freaky at all (it was at first) it is time for 405 attempt next week.


DougMacKenzie - 8/1/2011 at 12:24 PM

You guys are inspirational! Or craxy. I'm off to thegym this am after two day's rest, feel great!


dadof2 - 8/1/2011 at 01:46 PM

Reading this I'd better get to the gym in a few minutes.....

To be honest,I work out like a maniac and eat crazy careful healthy as I battle my MS(which makes the end of my 5-6 mile run quite a burden),diabetes(genetic and years of being overweight and eating crap--although last blood work showed no diabetes given the diet and workouts) and a few other related problems.Each time I feel crummy I work out anyway--the docs say rest when i'm MS weak,but screw them--that's when I go my hardest,just to beat them and to feel that I beat the illnesses down...the endorphin kick is awesome and usually my symptoms decrease or disappear after workouts.....but,it is,on some days,quite a struggle....ok---time to quit whining and see ya after gym time....great day to all you fellow workout nuts!!


dadof2 - 8/1/2011 at 05:00 PM

Well all that whining resulted in 5.75 miles on the treadmill in my usual hour....done better,but this was ok....


bird72 - 8/1/2011 at 06:30 PM

quote:
Well all that whining resulted in 5.75 miles on the treadmill in my usual hour....done better,but this was ok....


Bird doesn't like that attitude! :0 we are here to puhmp you uhp!

you did great, quit whinin'!!!!

I am going to break my lots of rest rule. I went Saturday and Sunday (OMG two daze in a row) and I may even go tonight for back only.


StratDal - 8/1/2011 at 08:54 PM

Got 1200 yards in the pool (6 X200). It was good to stretch it out. Another 600 and that makes a mile. I'll shoot for that next month.

Best part is I'm getting a speedo tan. Can't wait to show the Mrs.!


WharfRat - 8/2/2011 at 01:36 AM

quote:
Well all that whining resulted in 5.75 miles on the treadmill in my usual hour....done better,but this was ok....


Dude that rocks


WharfRat - 8/2/2011 at 01:36 AM

quote:
Got 1200 yards in the pool (6 X200). It was good to stretch it out. Another 600 and that makes a mile. I'll shoot for that next month.

Best part is I'm getting a speedo tan. Can't wait to show the Mrs.!


LMAO


DougMacKenzie - 8/2/2011 at 12:34 PM

Rest Day!


dadof2 - 8/2/2011 at 01:20 PM

Just weights today...

Appreciate the support guys.....

Strat....a speedo


DougMacKenzie - 8/6/2011 at 01:35 PM

Damn! Broke my toe on Wednesday somehwe while doing the boating thing on the Brazos River. Had to miss Friday's workout and my cardio stuff for the rest of the week, could barely walk. This is frustrating! Hopefully I can resume the weights Monday and do some stationary bike riding for cardio. And it's time to start dieting! I am apparently unable to control my portions without serious committment and effort.


bird72 - 8/6/2011 at 10:25 PM

that hurts just thinking about your broke toe, yikes. my brother once dropped a 25 pound weight on his toe. my brother is dumber than me, btw.

So I broke my Bird's Lots Of Rest Days For Geriatric Lifter's Principle and went bonzo gonzo blastomatic last Saturday, Sunday, and Monday. I went heavier than usual on everything I could think of, did exercizes I never do and just generally did an insane three days. The price? that is the sorest (good sore) I have been in years. I was literally a hobbled up freak for three days. So I finally went back to gym today (4 days off, yikes) and since I don't know better, went whacko again. On tri's did behind the neck pullovers and decided the 80's were wussy and used the 90's and got 8 reps, so I think all this heavy stuff is paying off, I couldn't do 8 on the 70's a year ago.

squats tomorrow


DougMacKenzie - 8/17/2011 at 11:54 AM

Finally got back into the gym this week! I hurt my back trying to re-set a toilet with a busted toe. Was forced to just lay out for almost two weeks. My body feels very rested and I didn't lose much cardio or strength wise. Everything feels good now. I think I will stay on my reduced days schedule for a while. Hope everyone is still at it.


Rydethwind - 8/17/2011 at 12:36 PM

You guys rock it is so good to see people taking control of their lives and getting so much more in return.... well this time last year I was running 50 to 70 miles a week this year I am lucky if i can get 12... the meds from my auto immune hepititas have just taken all the energy i have . The good news is i am weaned off of prednizone now but i will take 100 miligrams of Imurane per day for the rest of my life.and it makes me tired.. but I am getting ready to go run 3 this am and hopefully i can get back to at least 5 or 6 4 times a week... keep on gettin after it ...


WharfRat - 8/17/2011 at 12:36 PM

quote:
Hope everyone is still at it.


Yup

Hope the toe is better bud


StratDal - 8/17/2011 at 09:43 PM

Still plugging away. Swam Monday and Tuesday. Gave blood today so I'll get out on Friday.

Speedo tan is getting better and better!

Running starts again on Wednesday, 8/31.


hotlantatim - 8/18/2011 at 03:00 AM

I'm ramping up my mileage to get ready for my marathon on Dec 10. I'm also running the Napa Ragnar Relay in a month where I'll do 21 total over 3 legs (overall 20 hour timeframe). I'm set to log 50 miles this week for the first time ever with my planned Thurs & Fri runs, except my right hamstring is bothering me now. It's OK in the morning and if I warm up before I run. Sitting just makes it tight/sore. It's getting worse.

I'm bummed because I'm on a roll (did my adult & masters 5K PR of 18:23 on Saturday). I've been injury free for a couple of years now, since converting to forefoot/midfoot running.

About to take an ice bath and maybe take a couple days off!


StratDal - 8/19/2011 at 03:00 AM

Hope everyone can get a good, Friday workout in. It's always my favorite day to train. I tend to be more motivated to push it.

Friday's workout will be a half hour in the pool. Hope to crank out 1200 yards.

GO FOR IT!


bird72 - 8/19/2011 at 04:12 AM

Went to a different gym last Saturday, that always motivates..... Handy to have some weights at home also, too lazy to go to gym tonight so did a 45 minute bicep work out at the house.

New idea!!!! After it sitting in garages and basements for over 25 years, I am going to hang the old heavy bag up again! Decided it would be great, as it is combo muscle and cardio if you do it right. Plus after a year your hands get pretty tough. My bag has mojo, from a real boxing gym in Tuscon, a gift from an old friend who boxed pro lightweight.

Heavy bag challenge: how long can you keep it suspended up at a 30 to 45 degree angle from hitting it with hard left / rights never letting it go vertical 90 degree, always hitting to try to keep it at the 30 to 45 degree. Sounds easy eh?


DougMacKenzie - 8/19/2011 at 11:32 AM

I've got a heavy bag somewhere out in the garage I've never used. Great idea! First, I have to clean the garage though. This summer has been very frustrating for me, at least the second half. Tweaked ankle, pulled chest muscle, broken toe, back spasms. Then I make it back for two workouts and get some sort of summer illness from my daughter! AAAARRRGGGHHHHH!!!!!!!! At least I can almost breathe today. Shooting for a Monday workout to get back into it. Wish me luck.


StratDal - 8/19/2011 at 08:09 PM

Well not the best day today but I did get out and do something. Couldn't go the full distance and had to stop for a few minutes. Finished up and called it a day. I'll be ready to go on Monday!

Carpe Diem!


StratDal - 8/24/2011 at 02:09 PM

Back to the pool again today. Monday's workout was one of the best I've had in a long time. Looking forward to another strong swim. Understanding some technique sure makes it more efficient.


bird72 - 8/25/2011 at 04:12 AM

Shoulder press night and seeing small gains, it is the hardest lift for me to increase on. Sure feel triceps on heavy shoulder night. Next goal is 70 lb dumbells and can do 65's. My left deltoid and right elbow are reasons for slow progress, but I am moving up.

More important, after much ado and hang, readjust, rehang... the old heavy bag is up in the basement. I still can murder it Been many many years like decades ago that I last smacked it. Left hook straight right still there.


DougMacKenzie - 8/25/2011 at 11:12 AM

I'm hoping for a return to the gym this weekend. Decided to let my body heal all the way up and get over this cold or whatever it is I can finally breathe most of the time again, but lots of drainage and coughing still, but it's getting better.


StratDal - 8/26/2011 at 02:40 PM

It's Friday everyone. Make sure you get something in one way or the other.


WharfRat - 8/27/2011 at 12:40 AM

quote:
It's Friday everyone. Make sure you get something in one way or the other.


40 min elliptical before work this am..
100 sit ups
20 pushups ( yea, I can do the real ones now)
10 pull ups.

Great way to start the day


StratDal - 8/27/2011 at 02:37 AM

Atta boy Wharfy! Good job!

Swam 6 X 200 yards today doing flip turns for the first time. About the third piece when I started getting the hang of it, confidence and strength improved. Flip turns definitely make you more efficient in the pool. The kicker is timing your breath and your stroke... kind of like sex!

Heres to a Rock N' Roll weekend! The Road Goes On Forever!


DougMacKenzie - 8/28/2011 at 02:34 PM

Keep going. I'm set tp return to the gym tomorrow!


bird72 - 8/30/2011 at 03:06 AM

This week: bought a couple more tens to add to the home weights. I keep adding so I can have 3 stages of dumbells set up, light, medium, heavy, that way adding weights is just adding a couple few to one set. Did a weird shoulder delt workout at home this week, used curl bar and front of neck lift above head. The short bar loaded up felt really good motion.

Did first heavy bag workout in 25 years tonight, only a couple rounds. When young doing it serious I always did rounds, 3 minutes. It felt great tonight, except need to build hands up. Back in the day when I trained I had my hands built up to my knuckles being one big callous, I could hit bricks and not bleed. So tonight the elbows, shoulders, wrists all felt great. Hands felt wussy. But the old snap was there amazingly.

Started out body shot level easy punches, left hooks, right same, warmed up on a bunch. Tried snappy left hook to head level, and a straight right. That took more focus. After a bit had the straight rights snapping good. Then the test. Many think left jabs (if a righty) are an easy punch. They are incredibly hard done well. Snap, bring it back real quick to protect, be able to snap three and four before opponent even thinks. Whap whap whap whap, protect. Whap whap, straight right. Did jab, straight rights a bunch of times, always back to protection mode, mix in a left hook...... if you can't tell it felt like the old daze and I think I'm flippin George Foreman now, king of the old battleships this is going to be fun mixing the bag in.


StratDal - 8/30/2011 at 11:33 AM

First running day today in two months. Going to start from square 1 and ease my way back into things. No hills for a few weeks. The legs needed the rest.

The goal is to run some 10Ks and/or the mud run in Mammoth next summer.


bird72 - 8/31/2011 at 05:23 PM

Last night at gym, did deadlifts after not doing them for years really. So I had the bar set up with weights and this young fellow comes over. It was Scott, about 24, a friend of my boy Derek, who most know is in heaven. So he joined gym recently, is getting started first time on weights, saw me and came over for advice. I know Derek was looking down smiling and it was a very very joyous thing for me to help the young man.


DougMacKenzie - 8/31/2011 at 05:27 PM

quote:
Last night at gym, did deadlifts after not doing them for years really. So I had the bar set up with weights and this young fellow comes over. It was Scott, about 24, a friend of my boy Derek, who most know is in heaven. So he joined gym recently, is getting started first time on weights, saw me and came over for advice. I know Derek was looking down smiling and it was a very very joyous thing for me to help the young man.


That is so cool.


er1016 - 9/2/2011 at 04:15 PM

Started my lifestyle change this morning with a healthy breakfast and a 2 mile walk. Was diagnosed with diabetes (bsl 467) Tuesday of this week so I have plenty of work to do. Anyone else a diabetic? If so, any tips or what not would be greatly appreciated. I am having a lot of info being thrown at me and it’s kinda hard to wrap my head around it all at the moment.


dadof2 - 9/2/2011 at 07:07 PM

quote:
Started my lifestyle change this morning with a healthy breakfast and a 2 mile walk. Was diagnosed with diabetes (bsl 467) Tuesday of this week so I have plenty of work to do. Anyone else a diabetic? If so, any tips or what not would be greatly appreciated. I am having a lot of info being thrown at me and it’s kinda hard to wrap my head around it all at the moment.


Please check your pm's!


bird72 - 9/2/2011 at 07:46 PM

Gym in a half hour. Did chest and tri's last night. Going to blast biceps today.

Why working out is great:

Had TWO different guys at gym this week at seperate times ask me if I was 50 yet. Since I am 55 I think that is a good sign.

Weight now 198 and pants fit looser at waist than when 188 couple months ago, but legs are tighter. Ha!


StratDal - 9/3/2011 at 03:04 AM

Not what I expected today but at least I got in the pool and did some laps. It sure seems with swimming that you'll know right away if you're going to have a good workout or you're going to struggle... and struggling sucks.

At least I got in two decent runs and two decent swims this week. I'm taking the weekend off!

Keep the Faith everyone and keeping getting out there. Exercise keeps your vigor and keeps you youthful. That's what being an Allman Brothers fan is all about!


er1016 - 9/3/2011 at 03:37 AM

quote:
quote:
Started my lifestyle change this morning with a healthy breakfast and a 2 mile walk. Was diagnosed with diabetes (bsl 467) Tuesday of this week so I have plenty of work to do. Anyone else a diabetic? If so, any tips or what not would be greatly appreciated. I am having a lot of info being thrown at me and it’s kinda hard to wrap my head around it all at the moment.


Please check your pm's!


10-4 ck yours as well.


StratDal - 9/3/2011 at 12:17 PM

quote:
Started my lifestyle change this morning with a healthy breakfast and a 2 mile walk. Was diagnosed with diabetes (bsl 467) Tuesday of this week so I have plenty of work to do. Anyone else a diabetic? If so, any tips or what not would be greatly appreciated. I am having a lot of info being thrown at me and it’s kinda hard to wrap my head around it all at the moment.


At the very least, check your blood regularly. Keep up the walks. It's important to keep the circulation working and efficient. If you need to lose weight, lose it. Not all at once but if you figure you can lose a pound a week, that's 50 pounds in a year. All the best to ya and Keep The Faith!


bird72 - 9/5/2011 at 12:36 AM

Squat day. It was death. Even the middle weights were heavy. Wanted to wuss out on the max poundage but didn't. I think workouts when you are like that are sometimes the most beneficial. Was asked if I am a powerlifter tonight. I had to carefully explain I am an old guy


hotlantatim - 9/6/2011 at 06:39 PM

Did a 38:35 10K on a moderate course on Labor Day, good for 4th in the 40-44 age group. I ran 40 miles last week and didn't really taper so I was pleased. It was 70 degrees with 88 percent humidity, so not ideal conditions. Jogged back to the car an hour later to make it an 11-mile day. Hit the gym for 45 minutes of bicep, back & abs last night.

Did 5.3 slow miles this morning and I was stiff and sore!

Ready now for my Ragnar Relay late next week in San Fran/Napa (3 segments in 24 hours totally 21 miles). Then I need to focus on a weekly long run to get ready for my first marathon in December.

I'm not taking this "getting middle aged" thing lying down!


StratDal - 9/7/2011 at 12:44 AM

It was HOT HOT HOT out on the road today but got in just over three miles. Good relaxing pace to work up a good sweat and expunge some of the evils I ingested this weekend.

Tomorrow it's back in the pool.


DougMacKenzie - 9/7/2011 at 10:56 AM

I'm so jealous of you guys. Had a setback with a minor illness just when I was ready to get back in the gym. This last month has been total frustration. I'm shooting for Monday. Send some positive vibes my way for health and some good workouts.


WharfRat - 9/7/2011 at 11:54 PM

Bro, you got this


WharfRat - 9/7/2011 at 11:58 PM

A little update for those not on FB..

Just ran for my 5th day in a row
I have never done that before. My right hip is not very happy with me right now

Only lost 5 lbs in the last month. Typical summertime distractions as far as diet goes. Tons of exercise though. I feel quite a bit of muscle building, so I think this is part of it as well.
Total loss is @ 215. Feeling really good about that. Getting a load of comments from everyone, even total strangers.

Starting to think harder about my 2012 goals..
Mud Run?
10K Run?
1/2 marathon?

Time will tell

Hang in there fellas! Fall is a GREAT time to get outside and kick some ass!

[Edited on 9/7/2011 by WharfRat]


hotlantatim - 9/8/2011 at 02:05 PM

WharfRat - that is very inspirational. Keep up the great work!

This thing called exercise can be a fun way of life. I was with a running group yesterday morning for a very hilly 11-miler. I stuck with the guys near the back doing 9:15 minute miles. One was in his early 50s and the other two were in their 60s. All had a Fall marathon planned.

They were also part of a big group that is hiking rim to rim at the Grand Canyon sometime in the next year. No slowing down for these guys. They all got into running in their late 30s and had not even been joggers before that. I am certain they are more productive in work & life because of their passion for exercise.

Hope those on the mend are feeling better soon. Keep up the good work y'all.


DougMacKenzie - 9/10/2011 at 11:11 PM

YEEESSSS!!!!! Made it to the gym today for a decent weight workout and easy 2 mile run. I'll be sore tomorrow, but I'm back!


bird72 - 9/12/2011 at 12:11 AM

Last Sunday: squats to 385 no 405 yet.
Monday: walked 6 miles.
Tuesday: right knee hurt from more walk than I usually do (4 mile typical)
Wenesday: veg knee sore
Thursday: Shoulders heavy press
Friday: veg
Saturday: Chest heavy flyes & Tri heavy pullovers
Today: Back bent rows and pulldowns
Putting off squat till Tuesday due to knee, will go medium & rep focus for one week
Tomorrow morning: bicep, forearm

I listed main power moves as examples, other lifts done after those as lesser ones.

And that is just how the body parts worked out, every week I mix it up different on what with what or by itself and different excercizes as much as possible. Splitting it so much into specific parts and about once a week max on each allows max blast and recovery. It is just what works for me and allows to go as heavy as possible on everything, every week pretty much.

I strongly suggest switching from machines to free weights to those who have lifted a bit. The only machine I work in is pulley for finishing stuff. The free weight factor of balance and stability is huge. Plus power moves always bring into play torso strength and conditioning. Example, leg press machines do nothing for building torso strength. Squats do immensly.


WharfRat - 9/12/2011 at 01:11 AM

quote:
YEEESSSS!!!!! Made it to the gym today for a decent weight workout and easy 2 mile run. I'll be sore tomorrow, but I'm back!



Rubba - 9/12/2011 at 04:23 AM

Put the money up on Friday. Joined the gym at the Parker Meridien hotel in midtown NYC. I work across the street. Need to have gym close and convenient or I'll never get started.

Going for my assessment with a trainer (body fat, cardio, etc) by Tuesday. Im a ballpark 280 right now, so first priority for me is trimming down. Still a big dude and can squat a bunch, but gut outshines all the rest of me at this point.

Hell, can't let Chuck get so far ahead of me! By the way, will be keeping my 2008 Wharfstock shirt at the gym for extra motivation.

Rubba





DougMacKenzie - 9/12/2011 at 10:45 AM

Go for it.


bird72 - 9/12/2011 at 11:34 PM

go Rubba!


DougMacKenzie - 9/12/2011 at 11:46 PM

I'm so sore today I wanted to cry, but made it to the gym for a nice workout. Feeling better now. It won't take long to get back into the swing of things. Just keep working.


StratDal - 9/13/2011 at 01:32 AM

Got back in the pool today. Ever since I started doing flip turns on the wall, it is more challenging but I'm getting there. I hope to swim a mile non-stop by the end of the year.


DougMacKenzie - 9/14/2011 at 02:10 PM

Not quite as sore today, heading to the gym after school. It feels so good to be able to get back into the routine! I'm thinking about entering some races this fall, starting with 5ks and working up from there. You guys (especially the rat!) are inspiring. Keep up the good work. Birdman, you rock.


StratDal - 9/15/2011 at 02:43 AM

Best day in the pool in a long time. Felt powerful but relaxed. It sure is nice when it's not crowded either.

Tomorrow will be another swim day and then a short run on Friday.

Keep Rockin' everyone!


WharfRat - 9/15/2011 at 01:24 PM

quote:
Put the money up on Friday. Joined the gym at the Parker Meridien hotel in midtown NYC. I work across the street. Need to have gym close and convenient or I'll never get started.

Going for my assessment with a trainer (body fat, cardio, etc) by Tuesday. Im a ballpark 280 right now, so first priority for me is trimming down. Still a big dude and can squat a bunch, but gut outshines all the rest of me at this point.

Hell, can't let Chuck get so far ahead of me! By the way, will be keeping my 2008 Wharfstock shirt at the gym for extra motivation.

Rubba







Bro, thats awesome
Kick some @ss


DougMacKenzie - 9/17/2011 at 12:28 PM

Going for a workout this morning, so glad to be back into the swing of things. Not much soreness left. I feel so much better when I can work out.


DougMacKenzie - 9/20/2011 at 01:32 PM

Still working. Didn't lose much strength wise, but am having to slowly rebuild my endurance for running. Beats the hell out of not being able to workout.


hotlantatim - 9/20/2011 at 03:33 PM

Just got back from San Fran on Sunday night. Ran in a Ragnar Relay from San Fran to the Napa Valley. 12 teammates, 186 miles, with each of us doing 3 legs. I ran 8.3, 8.6 and 6.8 miles for the longest on our team. Very hilly segments - one at 4pm Fri, one at 1AM Sat morn, and my final leg at 10AM PDT Saturday. I was ultra sore on my final one but managed to do 6:46, 6:52, 6:50 avg miles for the three segments. All kinds of talent levels in the event so if you ever get a chance to do one, jump on it! Great event.

Here is where I was running on Sat morning when I was tired, sore and stiff. It was worth it:





[Edited on 9/20/2011 by hotlantatim]


WharfRat - 9/21/2011 at 02:44 AM

Tim that is awesome


WharfRat - 9/21/2011 at 02:52 AM

Ran my best 5K time ever on Sunday 36:46
I was pretty fired up!

But the COOLEST thing happened at the health fair after the race..

BP 138/68 – Need to get my meds refiiled! Not horrible, but considered “pre-hypertention”
The top number WAS in the 150’s before...

Cholesterol – 138 ( WAS in the 280s!!) Wow.

Glucose/Blood sugar – 98! ( WAS 190’s)

Pulse- 76 – Given I has just finished 3 miles, I was happy with this

BMI – 36 ( WAS 62) . Nurse didn’t believe me when I told her how much my current weight was ( 290).



In October I have decided to kick things up a notch

There is a Halloween party/ run thing being organized by the local running club.
We get on a train, and it makes 3 stops. Where you get off the train, you run back.

The stops are..

2.5 miles ( please )
4.7 miles
6.8 miles

Havent decided which stop I am going to get off on, but given the way I felt after the run on Sunday, I am leaning toward the 6.8.
I have never ran more then 5 miles on my own,but I have 5 weeks to get ready for this.
At minimum, we are doing 4.7

Yea, ITS ON


StratDal - 9/21/2011 at 04:06 AM

Good stuff hotlantatim! Those are some kick ass times! It sure sounds like a great event too. I haven't done a midnight run since college. Rock On!


mistersnappy - 9/21/2011 at 06:23 AM

quote:
If it tastes good don't eat it. If it feels good don't do it.


Well, I'm screwed.


DougMacKenzie - 9/21/2011 at 11:17 AM

Tim, the wife and I stayed up in Napa for our honeymoon all those years ago. Took the "Wine Train" trip. Wharfy, that is just outstanding dude. Keep going!


hotlantatim - 9/21/2011 at 03:13 PM

WharfRat.....keep it going brother! You are motivating me.

Your train event sounds like a cool one. Even if you choose the middle distance, just think how absurd this would have been a couple of years ago. Who said fitness couldn't be fun? I think the people at these events are having more fun than anyone else all weekend.


WharfRat - 9/21/2011 at 05:08 PM

quote:
WharfRat.....keep it going brother! You are motivating me.

Your train event sounds like a cool one. Even if you choose the middle distance, just think how absurd this would have been a couple of years ago. Who said fitness couldn't be fun? I think the people at these events are having more fun than anyone else all weekend.


Yea, no freaking way would I ever have thought I would be doing this.
We will most likely just let the weather decide what we do.
We are encouraged to wear costumes. Not sure if I will. I was thinking just a Superman shirt and cape, but not sure if the cape would be a PITA when running.


bird72 - 9/22/2011 at 02:53 AM

Bird Principle #77

CRAZY GOALS

One should set Crazy Goals. For like a year out. My logic is even if you fail and only get halfway to your Crazy Goal, you still will have made superman progress. Win when you lose, get it?

So a year ago I was squatting 300 and it was heavy. To have said I will in a year squat 400 would have been a preposterious Crazy Goal. But I may just make it, plateaued at 385 for some reason, but I have 2 months before a year so I will do it. But a year ago I would have thought it insane to say something so egotistical, a 100 pound jump. But even if I failed and was at 350, that still is great progress, so Crazy Goals are good.

What are everyones Crazy Goals?

Me, and at agge 55 I say 1 year goals....

Dumbell shoulder press reps 90 pounders (70 now)

Squat 450 (385 now)

So those are Crazy Goals...............

what are yours, make some damn it if none............


WharfRat - 9/22/2011 at 12:51 PM

Crazy 1 years goals huh??

I got crazy for ya!

In one years time.. ( or at least have it scheduled)

Be at goal weight of 220.
Run a half marathon
Participate in a " mud run" .. If you arent sure what that is.. Check this out
http://www.youtube.com/user/RedFrogEvents#p/u/1/nyDdMViZ3tk


You wanted crazy, you got crazy!


DanB - 9/22/2011 at 12:58 PM

GO CHUCK GO!!!!

brother you're an inspiration


DougMacKenzie - 9/22/2011 at 01:15 PM

Run a 5k in under 24 minutes, run a 10k, hit goal of 210 lbs.

[Edited on 9/22/2011 by DougMacKenzie]


DougMacKenzie - 9/26/2011 at 10:48 AM

Hope everyone is still at it. It has taken me a little bit longer to start regaining my endurance with the runing than I thought, but it's coming around. It just feels so much better to be working out.


StratDal - 9/26/2011 at 12:02 PM

Back to the pool today. Spent yesterday at Disneyland so a swim will feel good... as long as I don't sink...

Got in a five mile run last Friday. Picked up the pace a bit and it felt good.

Enjoy your workouts everyone.


EasyMichael - 10/2/2011 at 01:46 PM

Needed to bump this thread back up...and ask a question:

Let's say you're doing two sets of four exercises, 1, 2, 3, and 4.

Does it matter if you do it in this order: 1 2 3 4 1 2 3 4

or

Is it better to do it this way: 1 1 2 2 3 3 4 4?

Thanks for any insight!


bird72 - 10/2/2011 at 02:26 PM

11223344

By doing back to back same excercizes, you maximize blood flow to that muscle group. By two in a row. You also (if weights) allow second set to add weight since first set warms up muscles, if you split the sets, you probaly wouldn't ad weight since you would have cooled off that muscle group by not two in a row.


EasyMichael - 10/2/2011 at 05:08 PM

Thanks, Tony!


DougMacKenzie - 10/2/2011 at 08:46 PM

I agree with bird. Add a third set and things really start changing.


bird72 - 10/2/2011 at 09:47 PM

quote:
I agree with bird. Add a third set and things really start changing.


yes, here is my personal typical but I am whacked:

1111111122233


WharfRat - 10/3/2011 at 02:03 AM

quote:
11223344

By doing back to back same excercizes, you maximize blood flow to that muscle group. By two in a row. You also (if weights) allow second set to add weight since first set warms up muscles, if you split the sets, you probaly wouldn't ad weight since you would have cooled off that muscle group by not two in a row.




Interesting..
Always looking for ways to shake things up.
What if its a different machine, but same muscle group?
( Example - bench press, then seated bench press. Same effect?)


Looks like I have an "official" 5 mile run at the end of the month.
Time to take things to the next level!
Should get interesting as it gets colder though


DougMacKenzie - 10/3/2011 at 10:54 AM

Go for it Wharfy.


DougMacKenzie - 10/4/2011 at 12:40 PM

Great workout yesterday. Nice to be back!


bird72 - 10/4/2011 at 06:37 PM

quote:
quote:
11223344

By doing back to back same excercizes, you maximize blood flow to that muscle group. By two in a row. You also (if weights) allow second set to add weight since first set warms up muscles, if you split the sets, you probaly wouldn't ad weight since you would have cooled off that muscle group by not two in a row.




Interesting..
Always looking for ways to shake things up.
What if its a different machine, but same muscle group?
( Example - bench press, then seated bench press. Same effect?)


I would still do togethor Wharfy. Different angles for the same muscle group. So to do same lift togethor, you will gain the most.

I want to go off on a tangent.

Chest is over focused on by almost every beginner lifter. Very common to see young (or not) lifters who have done it for a year and have overdeveloped pecs compared to legs and back. It is because 1) Chest responds to training easily with results, 2) It is the ego / glory lift (How Much Can You Bench often asked) .

I believe proper delt training is the better focus. Seated barbell or dumbell shoulder press, build big strong delts. Upper chest gets secondary work, so when hard training delts, incline press is really not needed.

For chest, sure bench, but try dumbell flyes heavy as an option. Arnold built his pecs on heavy flyes, not as much benching. I am doing 80lb dumbell flyes and want to do 100's. No bench at all anymore. Press lift is the seated delt ones. But I have benched over the years a lot and I have a foundation so everyone is different. Just don't make bench the be all end all most do.


Rubba - 10/4/2011 at 09:05 PM

I suck at shoulder presses. Such a frustrating exercise for me. If I could pick one in my circuit to skip, that would be it.

On a good note, I did run my first mile today. Hooray! Have not run an honest non-stop mile in a looong time.

Down 6 lbs from my first post on 9/12. Sitting at 274 now. Not losing weight as fast as I expected, but man do I feel a difference in flexibility and energy. Keepin' on, folks.



[Edited on 10/4/2011 by Rubba]


hotlantatim - 10/4/2011 at 09:07 PM

6 lbs in 9/12 is great! Keep up the running.

Bird - thanks for the lifting insight. I appreciate it. Now I want to see you putting in some cardio You'd enjoy running more than you think (with good forefoot form).


StratDal - 10/5/2011 at 03:30 AM

Well finally got a run in with a decent climb today. Glad I'm easing my way back in. Tomorrow is a swim day... in the rain too!


WharfRat - 10/5/2011 at 10:44 AM

quote:
I suck at shoulder presses. Such a frustrating exercise for me. If I could pick one in my circuit to skip, that would be it.

On a good note, I did run my first mile today. Hooray! Have not run an honest non-stop mile in a looong time.

Down 6 lbs from my first post on 9/12. Sitting at 274 now. Not losing weight as fast as I expected, but man do I feel a difference in flexibility and energy. Keepin' on, folks.



[Edited on 10/4/2011 by Rubba]


Dude that is great!


DougMacKenzie - 10/13/2011 at 01:57 PM

How is everyone doing? I'm finally getting back to where I was before I had to lay out this summer. What a great feeling!


Rubba - 10/13/2011 at 05:28 PM

Still hangin in. Did my circuit yesterday and gnawing on my 'turkey on wheat' - which im not feeling at all. Taste buds are pissed off, but body is grateful.


WharfRat - 10/13/2011 at 11:28 PM

quote:
How is everyone doing? I'm finally getting back to where I was before I had to lay out this summer. What a great feeling!


Weight has stagnated a bit. Still 65 from goal.

I did run 6 miles for the first time this week though


StratDal - 10/14/2011 at 04:35 AM

Added some hills to the runs. Friday's a swim day.


DougMacKenzie - 10/14/2011 at 01:53 PM

6 miles! That's awesome Chuck! I'm just back up to 3 miles, but have increased my pace a bit. Weight is still around 220, still looking to get to 210. I think now it's more an issue of portion control and cutting out the 9pm "snack". That's gonna be hard! Back to the gym today. I love workout days.


hotlantatim - 10/14/2011 at 05:45 PM

WharfRat - way to run 6 miles! Great stuff.

Here is my non-scientific, anecdotal analysis - I bet that by hitting a weight loss plateau on the way to your ultimate goal (I have zero doubt you will hit it), that it only improves your chances of keeping it off when you get there. You'll have already practiced maintaining a weight level. Plus, if the lbs just shed off without the hard work/lifestyle change you've made, it would be "diet" instead of a new way of life. Keep up the good work!

Congrats to all who are showing perseverance in the face of obstacles.


WharfRat - 10/15/2011 at 12:20 AM

Thanks Tim..

Like I have said, making changes that you cant stick with forever is pointless.
Food, exercise, whatever. Everything I am doing now, I can see myself doing forever.
Nothing crazy, nothing is "off limits".
Moderation

At this point, at my age, I am all about being healthy.
Weight loss will follow suit


bird72 - 10/15/2011 at 01:01 AM

I got in a funk this week and goofed off. Back tomorrow! Squats after a month off, injured knee. A month ago I tried to deadlift 400 after not dealifting for a year and not having done 400 in probaly 15 years. It was really stupid 315 went great for a few, but 400 did my knee. But I am healed! I will just go medium tomorrow maybe even light, work back in. But I did great in the month on upper body. I am officially on 100 LB dumbells on Tricep extensions (behind head) tricep kickbacks, bent dumbell rows, and I want to use them on flyes ultimately (90 now). They have 110's also and I can see where the big gyms going to 150's can be handy. I am proud to do what I do at 55 no roids and I want to show that old guys can rock.


Rubba - 10/15/2011 at 06:59 AM

Chuck.... 6 miles? Insanity, dude. Great stuff.

Still hitting the gym 3+times a week, but need to do more on the diet front. Im 'behaving', but not really sacrificing. That's next.


WharfRat - 10/15/2011 at 10:09 AM

quote:
Chuck.... 6 miles? Insanity, dude. Great stuff.

Still hitting the gym 3+times a week, but need to do more on the diet front. Im 'behaving', but not really sacrificing. That's next.




Dont sacrifice TOO much. You wont be able to maintain that.
Moderation bro


DougMacKenzie - 10/23/2011 at 12:17 PM

Had a great workout yesterday, topped it off with 3 miles in 27 minutes. Was feeling pretty good about myself until I ran into an old student of mine. He had just finished 2 miles in 11 minutes. Jerk.


WharfRat - 10/23/2011 at 12:46 PM

quote:
Had a great workout yesterday, topped it off with 3 miles in 27 minutes. Was feeling pretty good about myself until I ran into an old student of mine. He had just finished 2 miles in 11 minutes. Jerk.


27 mins?? Sweet!
You got me beat.

Another 5K event today. 36:46 is my time to beat.
Feeling pretty good about beating that.
At 48* right now, this will definately be my COLDEST run yet!
Tons of stretching and warmup are on tap


StratDal - 10/23/2011 at 12:55 PM

Knock 'em dead Wharfy! Good luck!


WharfRat - 10/24/2011 at 01:19 AM

CRUSHED IT

34:58

Local paper took a pic of my friend and I stretching before the race..

Thats me on the right


StratDal - 10/24/2011 at 03:07 AM

Way to go Wharf! Good job!


hotlantatim - 10/24/2011 at 01:51 PM

Way to PR WharfRat! I think running in 40ish degrees is the best temp for low times. I don't necessarily enjoy the pre-race so much, but I run my best. You really nailed it this weekend. Has to feel great.

Be a little careful stretching cold muscles and doing more stretching before a race than you would normally do. Can pull muscles that way. I tend to just warmup (walk, jog) at the beginning of a workout instead of stretching. I'll stretch in the evening or after a run if I need it.


Rubba - 10/24/2011 at 02:40 PM

Damn, Chuck. You look great. Hope this doesn't impact the menu at the next Wharfstock. I mean, even skinny guys get to eat steak, right???

By the way, your friend has brother Dave M.'s (nypeachhead) profile.


DougMacKenzie - 10/24/2011 at 03:04 PM

That's great ratboy! You are looking good my brother. I mean that in a manly, working out kind of way.


WharfRat - 10/25/2011 at 12:54 AM

quote:
Damn, Chuck. You look great. Hope this doesn't impact the menu at the next Wharfstock. I mean, even skinny guys get to eat steak, right???

By the way, your friend has brother Dave M.'s (nypeachhead) profile.


Everything at Wharfstock is calorie free


WharfRat - 10/25/2011 at 01:04 AM

quote:
Way to PR WharfRat! I think running in 40ish degrees is the best temp for low times. I don't necessarily enjoy the pre-race so much, but I run my best. You really nailed it this weekend. Has to feel great.

Be a little careful stretching cold muscles and doing more stretching before a race than you would normally do. Can pull muscles that way. I tend to just warmup (walk, jog) at the beginning of a workout instead of stretching. I'll stretch in the evening or after a run if I need it.


Interesting.. I would think NOT stretching would pull something.
With the cooler weather, this is really something I am trying to keep in mind.

I have a another race on Saturday.Kinda interesting though. We get on a train, and where ever we get off at we have to run back.
The choices are 2.5 miles, 4.3 and 6.

2.5 is out of the question
4.3 or 6 will be a race day decision.


dutchoneill - 10/26/2011 at 10:22 AM

Well, I've taken a different approach to my wellness, at least initially...I'm seeing a nutritionist who is using Whole Food Supplements to get my system back on track.

I just finished my initial two weeks Liver Enhancement and I've dropped a total of 18 lbs since Sept. 7th.

For me, eating properly is the first step to overall wellness.


les_paul_sunburst - 10/26/2011 at 10:37 AM

That's great Ed ! Keep up the good work!

You too Chuck! As well as all the other fitness buffs here...

I haven't posted here in awhile, but I am still hitting the gym 4- 5 times a week and maintaining at around 170 lbs.

Wellness rocks...


WharfRat - 11/15/2011 at 03:19 AM

page 11 eh?
Hope you guys aren't slacking off!

Doing OK here.
Ran another 5K this past Saturday, only shaved 2 seconds off my PR. Wasn't happy, and will look for redemption on my next run
Added a little intensity to the weight training (and incorporated some of Bird's advice)
I can definitely feel some muscle building goin on

Down 225 now, about 55 to go till goal ( though with the muscle building, that's negotiable)

Hope you guys are hanging in there!

[Edited on 11/15/2011 by WharfRat]


DougMacKenzie - 11/15/2011 at 11:39 AM

Too busy working out to post. Had a good one last night, moved up in weights this week and running times are coming down a bit. Going to start increasing distance little by little. Great work ratboy.


bird72 - 11/15/2011 at 08:30 PM

so there is a couple of young guys in the gym, wear shirts Lifting For Jesus shirts (or something like that).... they are training for competition in January against the full spectrum, roids and all, they are clean and well, lifting for Creator, which is very cool. Every time I max on squat it is after a prayer and with God's help. Anyhow, these kids are like working out like insane people, intensity to be marvelled. So of course with the years I've played the game and in some serious gyms, I have stolen and memorized every trick in the book on lifting. So I see a dozen things I want to tell them on training but keep my mouth shut.

Anyhow, I told the one guy that for chest, make heavy (HEAVY) flyes your main number one chest, de-emphasize bench. So he did and he was like sore for days and couldn't believe how intense it was and so that was fun, educating the young. I saw him 3 days later and he was still sore, haha.


DougMacKenzie - 11/16/2011 at 12:02 PM

Thanks bird. I can't tell you how many times one of your posts has lifted my spirit.


hotlantatim - 11/16/2011 at 04:53 PM

Congrats WharfRat on another PR! Your times may not drop in a straight line. They rarely do for people; so knocking a few seconds off your best is great.

I'm 23 days out from my first marathon. I did 12 slow with my Wed morning running group this morning. 208 last month. I have a fast 22 mile run planned for this Sunday and then I'll taper down from there to race day. I've endured sore/hurt groin and hamstrings but shouldn't prevent me from hitting my goal.

Haven't been hitting the gym as much as I want but will some over the next few weeks and more after my race. Keep up the good work everyone.


DougMacKenzie - 11/17/2011 at 01:48 AM

That's awesome. I'm worn out after driving 26 miles, forget about running.


bird72 - 11/24/2011 at 12:50 AM

Ego trip post, skip if offended.....

Haven't had a physical in 20 months and had one today. So doc hasn't seen me since last time, which was just after I started working out again after over ten years off. So I was still pretty weak then.

So part way into talking to me about all the test results (all good), he looks at me and asks if I am on steroids. So I guess the weights are paying off. All Natural Almost 56 Old Guy Lifter, haha. He asked if I was setting moderate goals and I told him no, I wanted to be the toughest old guy in town, and I keep setting biggger goals. He thinks I am whacked. I am.


DougMacKenzie - 11/24/2011 at 12:46 PM

Too funny bird. I had a physical last spring and the lady looked at me funny when taking my pulse. She asked if I exercised, I said yes, and that I try to eat right, even if I eat too much of it. She said my waking pusle was lower than hers when she is asleep. At our age (I just turned 55) it's great to be taking care of ourselves. It really starts to show in thos who don't about now. Use it or lose it!


bird72 - 12/5/2011 at 12:58 AM

New personal squat weight officially today: Finally moved up in weight, after plateauing, then messing knee up a bit, didn't play out time wise, but today was the move up, amazing when you are maxing how 20 pounds up is gigantic. So put 405 on and did a two rep set, first rep so so depth, second not bad, need improvement, but better than I thought would go. The cool thing is once I move up, I never go back. That is why I am so methodical on it how I progress. Goal is 500 by end of 2012. We'll see! I like how the bar bends with these weights


DougMacKenzie - 12/5/2011 at 11:31 AM

Way to go bird! Hope everyone stays with it over the winter months. I've started focusing more on interval training with my running rather than distance. I'm liiking it! Staying with my lighter weights-higher reps for now.


hotlantatim - 12/5/2011 at 03:54 PM

Keep at it Bird. And I still want to see you getting in some cardio!

Have my first marathon on Saturday in Huntsville, AL. Should be low 30s at the start of the race and likely high 30s at the end. I wouldn't mind 5-8 degrees warmer but not bad. Only rolling hills but the headwind is sometimes an issue in this race.

I did 208 miles in October, followed by 215 in November. That's basically 49 miles/week. I did (4) training runs between 20-23.2 miles, (1) 18 miler, + my Ragnar relay in mid-September (23.5 miles over 3 legs). Hoping I can hold a 7:15 pace for 26.2. I did it for 17 straight in my last long training run. I'm going to give it a try either way!


hotlantatim - 12/5/2011 at 11:14 PM

Ouch, the weekend forecast for Huntsville just got update to a low of 26 for Saturday. That means we'll be at or below 30 for the start of the race and probably mid-30s at the end of the race. I don't mind running in the cold but I don't care for below freezing.


bird72 - 12/6/2011 at 12:02 AM

quote:
Keep at it Bird. And I still want to see you getting in some cardio!


I added the weight I totally lifted yesterday. In an hour and a half, I lifted 12,865 pounds.

My last set was 225 X 16 as a finisher. After that set (and the other heavy ones 8 set total) It took me 10 full minutes to get my breathing and heart rate back to normal. I think my heart is kickin in those sessions.

But yeah, I need real cardio, I know


WharfRat - 12/6/2011 at 12:48 AM

quote:
Ouch, the weekend forecast for Huntsville just got update to a low of 26 for Saturday. That means we'll be at or below 30 for the start of the race and probably mid-30s at the end of the race. I don't mind running in the cold but I don't care for below freezing.


WOW

Good luck with your race Tim!

Most of my running has been indoors now unfortunately. Just too cold.
I do have a 5K on Saturday though..

I do have a 5 mile "Polar Bear" race on NYE though.
And yes, that means jumping into the ocean afterward


les_paul_sunburst - 12/6/2011 at 12:33 PM

I haven't posted here in awhile , but I am still hitting the gym 4- 5 times a week and maintaining at around 170 lbs. Alternating days weight training with aerobics.

I wish I could run as some of you folks do but my knees will only allow speed walking (I can do 2 miles in 30 minutes flat) or bicycling (I can knock off 15 miles in about 50 minutes or so, and a typical ride for me is 15 to 18 miles).

As I've gotten older, I've gotten a lot more used to creature comforts so almost all my biking this time of year is in the climate controlled gym, but I still try to approximate my outdoor speed/time and still manage to work up a sweat...

Just wanted you all to know I'm still with you...



[Edited on 12/6/2011 by les_paul_sunburst]


les_paul_sunburst - 12/6/2011 at 12:35 PM

quote:
quote:
Ouch, the weekend forecast for Huntsville just got update to a low of 26 for Saturday. That means we'll be at or below 30 for the start of the race and probably mid-30s at the end of the race. I don't mind running in the cold but I don't care for below freezing.


WOW

Good luck with your race Tim!

Most of my running has been indoors now unfortunately. Just too cold.
I do have a 5K on Saturday though..

I do have a 5 mile "Polar Bear" race on NYE though.
And yes, that means jumping into the ocean afterward


Good luck to both of you...


DougMacKenzie - 12/17/2011 at 02:52 PM

Just got back from working out, felt great today! Did 35 minutes on the elliptical. Have added 35-45 minutes of cardio on days between weights, nothing too strenuous or serious. I'm liking it. Hope everyone is still at it.


StratDal - 12/17/2011 at 05:16 PM

Been a little MIA. I found out the hard way that running shoes and ice don't mix. I ended up with a dislocated shoulder. Of course I had just had a great swim workout the day before and was having a great run... oh well...

Fortunately, I'm on the mend and getting out now. I'm back in the pool but taking it easy. Doing a lot of breast stroke because it's easier on the shoulder plus it's good re-hab. The running is okay except for the damn wind. I don't think there's a single leaf left on any of the trees.

Keep chugging along everyone!


WharfRat - 12/18/2011 at 03:43 AM

Waaay too damn cold here to run outside now

Stoopid Dreadmill.


spacemonkey - 12/18/2011 at 04:02 AM

cold in my sunroom and on the yoga mat tonight


bird72 - 12/19/2011 at 12:50 AM

Wharfy yer crazy man, river jumpin' in winter and all! Shrinkage!

Missed 12 days due to having some bug that had me tired all the time, no energy for workouts so I didn't. went back yesterday and just did shoulders and was only 85% at best, felt lousy lifting. But the blood through all the body effect was just what I needed. So today felt pretty good after waking, like pretty normal. So it was squat day, I was bummed because my last work out before sick I hit a new squat max and thought, no way could I repeat today, would have to train back up. Well, this makes no sense what happened..... I did a 405 double last time, first ever, and today not only did I do that weight again, I hit a triple and could have done four. So I figure 425 next week and see what gives...... worst can happen is never walk again

almost 56 years old, 198lbs, arthritic, rotten knees, on the way to 500lb lift. btw, I do use knee wraps and belt if wondering


StratDal - 12/19/2011 at 01:23 PM

Cold out here in So Cal too. Fortunately, the annoying Santa Ana winds have stopped... for a while...

Heading out for a couple of miles this a.m. No hurry. It's nice being out and about watching it get light.

Enjoy the day everyone!


DougMacKenzie - 12/21/2011 at 11:01 PM

Had another great workout today. Adding the exrta days of cardio has doubled my cardio work and it only takes @ 45 minutes a day. I can really tell the difference, especially now that my legs are getting used to the increased work. I like it. You guys are awesome.


WharfRat - 12/22/2011 at 04:14 AM

Go Dug go!

Once you get in a good routine, it definately gets easier to "amp it up"

Up to a 5.5 speed on the dreadmill. I can do short bursts at 6.5 though


StratDal - 12/22/2011 at 03:28 PM

Well the pool workouts for the week are done. Not bad a week but I've got some catching up to do.

Unfortunately the goofy winds are back... ever see air go a million miles an hour...

No run tomorrow but a Christmas Eve'er for sure.

Merry Christmas to all the ABB fans and to all those working out and staying in shape. Here's to a Healthy and Hearty 2012! The Road Goes On Forever...


bird72 - 12/26/2011 at 05:22 PM

Christmas Eve day workout did new personal squat best. I decided above the 400 mark for first try at higher weights I will use spotters, one each side. So I recruited some young guys. I feel great at 405 now no spot, but I threw a couple tens on also. At this weight every 20 up is a lot since I am pushing my personal envelope beyond what I used to think were my boundaries.

Got 425 for a double, so probably could get a 440 single. I smell 500 by June!


hotlantatim - 12/26/2011 at 08:10 PM

Way to rock Bird! Impressive. And congrats to all who have continued to train as the temps have gotten colder and daylight shorter each day.

I am recovering from my first marathon on Dec 10 in Huntsville, AL. I did 3:09 and was very pleased. Took 9th in the 40-44 age group, and 51st overall out of 1200+. I stuck with the 3:10 pace group then passed our pacer (and the 1 other runner still with him) at mile 23. I put in a lot of training so it was a good first experience for me.

Thinking of doing the Albany GA marathon on March 3, but I'm nursing a sore hamstring right now. I did an an ill-advised 8 miler yesterday in 60 minutes (including 4 straight sub 7 min miles) when I should just be logging slow recovery miles until January. I was getting jealous of my friends who were putting hard workouts, some who had raced recently. I have to remind myself that I'm not used to this level of running and others can bounce back quicker.

My groin soreness has gotten better but not completely healed yet (not back to pull ups). My weight training has trailed off recently but I want to make sure I'm doing a minimum of twice a week during marathon training to maintain the upper body gains from the last few years. Takes more discipline than I have right now!


StratDal - 12/30/2011 at 03:50 PM

Well finishing up 2011 with a good swim workout. Getting back in the pool is the highlight of 2011. I sure feel good when I'm done plus I have cool speedo tan!

Congrats hotlantatime! That is a heck of a time for your first marathon! Good job!

Here's to a healthy and happy 2012 for all of us ABB fitness fanatics! Keep up the good work everyone!


Bhawk - 12/30/2011 at 04:15 PM

Only a few more days until the Resolutioners take over all the fitness centers for 3 weeks. Wipe off the machines when you are done, you freaks!

After starting oh, about 2 years ago now, I've lost 35 pounds with 20 more to go. Started off walking on the treadmill at home, then moved outdoors, then we joined our local community center. I now have a serious elliptical machine addiction.


bird72 - 12/31/2011 at 01:19 AM

quote:
Only a few more days until the Resolutioners take over all the fitness centers for 3 weeks.


haha, so true! Every gym I ever went to had the same ritual post Jan 1 for sure. All except the one hole in the wall pro wrestler gym I found in Oregon in the back of some desolete strip mall. Now THAT was a cool gym.


DougMacKenzie - 12/31/2011 at 02:00 PM

It is pretty amusing. Most of them are gone in 6 to 8 weeks. It's all about making exercise part of our lifestyle and not a number on a scale. Hope everybody has a great 2012 full of personal bests!


WharfRat - 1/2/2012 at 11:46 PM

Avoided the gym today.. just didnt want to deal with the newbie crush.
Gotta jump back in tommorow of course


I did the Polar Bear 5 Mile race on NYE..@ 57:46.
Not bad for my first time "officially" I guess.

And FYI...

The Atlantic Ocean is FREAKING COLD in December.

Just sayin


StratDal - 1/3/2012 at 01:58 AM

Got in a solid 5 miler this morning. Nothing like running in a tank top at 8 a.m. on January 2nd.


WharfRat - 1/3/2012 at 02:09 AM

quote:
Only a few more days until the Resolutioners take over all the fitness centers for 3 weeks. Wipe off the machines when you are done, you freaks!

After starting oh, about 2 years ago now, I've lost 35 pounds with 20 more to go. Started off walking on the treadmill at home, then moved outdoors, then we joined our local community center. I now have a serious elliptical machine addiction.



DougMacKenzie - 1/5/2012 at 12:07 PM

5 miles is awesome dudes! Since increasing my workload to include cardio everyday I've had to battle some soreness and stiffness in my legs, and on a couple of day they've been really heavy and tired, but I'm getting through it. I've resigned myself to the fact hat I'm going to have to diet if I really want to lase any weight. I hate the very thought! But I think if I could bite the bullet for about 3-4 months I'd be where I want, and then maintaining my current workload would allow me to maintain that weight pretty easily. Gym was packed last night with new faces.


cubchubby - 1/5/2012 at 03:20 PM

Presidential fitness award now goes to any kid who can eat without sweating ... http://www.onionsportsnetwork.com/articles/presidential-fitness-test-now-aw arded-to-any-kid-w,26857/


cubchubby - 1/5/2012 at 03:20 PM

Presidential fitness award now goes to any kid who can eat without sweating ... http://www.onionsportsnetwork.com/articles/presidential-fitness-test-now-aw arded-to-any-kid-w,26857/


dadof2 - 1/6/2012 at 02:02 PM

hey there....been awhile since i posted here..my runs are now up to 6 miles 5 days a week...been struggling through injuries...hips,shoulder,knees,and hernia done in october...but i keep pushing forward and doing my physical therapy stuff to keep moving..i actually get relief from running...that's nice....

great weekend to all....


DougMacKenzie - 1/7/2012 at 12:05 PM

This getting old thing is a lot harder than I thought! Gives me even more repsect for my elders. Heading out for a road run of 3.5 miles this morning while the wather is still good. I have to limit my road work to once or twice per week or I really feel it in my hops, knees, and ankles. Can't wait until the gym thins out a little again. Keep up the good work everyone.


StratDal - 1/7/2012 at 05:02 PM

Got the pool workout in this morning. Not one of my favorite swims but I did finish it so I'm done for the weekend. Ran yesterday too. Monday will be back on the road.

Enjoy your workouts and the weekend everyone!

P.S. Props dadof2! That's 30 miles a week. Keep up the good work. Of course, I hope you're working out your fingers on your Strat too!


dadof2 - 1/7/2012 at 05:41 PM

quote:
Got the pool workout in this morning. Not one of my favorite swims but I did finish it so I'm done for the weekend. Ran yesterday too. Monday will be back on the road.

Enjoy your workouts and the weekend everyone!

P.S. Props dadof2! That's 30 miles a week. Keep up the good work. Of course, I hope you're working out your fingers on your Strat too!


Thanks,Strat....been slowly getting into playing again...


DougMacKenzie - 1/9/2012 at 01:56 PM

Can't wait to get to the gym today!


WharfRat - 1/10/2012 at 02:09 AM

quote:
Can't wait to get to the gym today!




I am like that most days..

Today wasnt one of them, tired and alot on my mind.

Went anyway, felt ALOT better after a 3 miler
Was shooting for 5, but my hip was killin me.

Getting old aint for sissies eh?


StratDal - 1/10/2012 at 05:16 AM

Found a new trail in the hills today. Giving it another go on Friday now that I know where it goes.


StratDal - 1/12/2012 at 11:48 AM

Did some more trail blazing yesterday. Ended up doing some major climbing. The weather was coolish and it was just me and the elements. I felt like a million bucks when I finished.

Today will be a pool day. Keep chugging along everyone.


WharfRat - 1/12/2012 at 01:54 PM

Trails are fun


dadof2 - 1/12/2012 at 08:28 PM

Came from my sports med docs today...gotta cut my running down from an hour to 45 minutes with more intense interval training......they feel my hips and knees are taking too much pounding....

Not happy to cut back but I understand the medical benefits given my conditions....

So they're saying the intensity of the interval work is more important than time and distance...even in my resuming weight training since my shoulder tear they are encouraging interval/cardio related weight work......I'm game,but I kinda like my routine...oh well,gotta do it,so might as well do my best....

Hope you're all doing well.....

Strat and Chuck.....I love trails...too rough on the knees but I still do them when I can...and ultimately swimming,I'm convinced,is the best combo of aerobics,strength training without harmful body impact effects.....

Getting old takes a lot of hard work


Clance65 - 1/12/2012 at 09:15 PM

quote:
I woke the f*** up

Hope this helps

[Edited on 2/12/2011 by WharfRat]


Cannot stop laughing at this post! Has given me a great ab workout!


DougMacKenzie - 1/13/2012 at 11:54 AM

Great wek of workouts, looking forward to this afternoon to blow it out. I thik I'm about to recover from the holidays!


StratDal - 1/13/2012 at 01:56 PM

Two good runs this week and two decent swims (Michael Phelps ain't looking over his shoulder). Based no that, I'm taking the day off today and treating myself to Starbucks. In addition, I'll exercise my fingers and wrists on my Strat today!

A swim in a trail run this weekend. Happy Friday every one!

[Edited on 1/13/2012 by StratDal]


dadof2 - 1/13/2012 at 02:05 PM

Yeah!!.....just finished half hour of weights and no shoulder pain

Now off to the gym to run.....

[Edited on 1/13/2012 by dadof2]


DougMacKenzie - 1/16/2012 at 11:24 AM

Went back to doing squats Friday after a long layoff (tanks bird!) and was so sore I couldn't hardly walk this weekend! I'm working hard at protion control and laying off the late night snacks, seems to be making a difference. Back at it today. You guys rock!


DougMacKenzie - 1/18/2012 at 12:00 PM

I'm loving the increased cardio work, and am gaining in endurance pretty quickly. I have to be careful not to get carried away and overdo it. So far, so good.


StratDal - 1/18/2012 at 01:32 PM

Off for another trail run today. It's chilly but no wind.


StratDal - 1/19/2012 at 04:50 PM

Decent swim workout today, nothing fancy. Next week I'm reducing my rest periods in between sets from 1 minute to 30 seconds.


StratDal - 1/20/2012 at 01:40 PM

TGIF Workouts today! I'm always a little more motivated to push it on a Friday. Nothing fancy today. Just a short, quick run and then I'm done. Sunday I'll sneak off to the pool for a few laps.

Make the most of it everyone. Plenty of folks out there for all sorts of reasons can't. Count your blessings.


DougMacKenzie - 1/21/2012 at 04:49 PM

Did 45 mins on th elliptical this am, felt great to work out some soreness. I've gone from a ballooned 240 right after Christmas to 222 today. Still would like to get to 210. Hope everyone is still at it.


StratDal - 1/22/2012 at 07:02 PM

Got in the pool today. Reduced the rest periods 50% from 1 minute to 30 seconds. It was a little rough in the middle but I kept going and finished. Will do the same this week and the last workout, I'll try to add another set too (it sure sounds easier while I'm typing than when I'm in the water).


StratDal - 1/23/2012 at 07:11 PM

Five mile run on a wet, rainy Monday. It was very invigorating... so was the warm shower afterwards!


DougMacKenzie - 1/25/2012 at 06:50 PM

Looking forward to a good workout and run today, indoors. Legs are getting acclimated to the increased work, feels good. Keep on rockin'.


StratDal - 1/26/2012 at 06:00 PM

Good pool workout today. Added another set. Now workout part 2: yard work!


DougMacKenzie - 1/27/2012 at 07:54 PM

Legs and arms today, I'm loving the squats! Very light weight and high reps, but it's all good. Doing some serious interval running on the track afterward. Weighed 221 today. 215, here I come!


StratDal - 1/28/2012 at 02:14 PM

Good job Doug! Only 6 more pounds to go!

Ran up to the top of Griffith Park yesterday. Going back, I made a wrong turn. Fortunately, I corrected myself and got going the right way. Otherwise, I'd have ended up on the other side and would probably still be running back to my car right now.

Taking the weekend off to give the body and the legs some rest.


DougMacKenzie - 1/28/2012 at 03:23 PM

Going for a nice little 3 miler on the road by the lake today. Just an easy run with some decent hills. I think I might actually be starting to get into a little bit of shape. Sweet.


dadof2 - 1/29/2012 at 03:26 PM

just ran 5.78 miles...back to lifting now that the shoulder is healing....


DougMacKenzie - 1/30/2012 at 02:12 PM

Played soccer and baseball with the family yesterday, did a lot of sprinting and cutting in soccer. I'm sore in places I'd forgotten about this morning!


StratDal - 2/1/2012 at 01:23 AM

Got in the pool today. Solid workout. Thursday I'm going for a mile (9 X 200). We'll see...

Tomorrow I'm running Janss Steps at UCLA. We used to run them for crew back when I was in college. I'm shooting for 30 in 30 minutes.


DougMacKenzie - 2/1/2012 at 02:53 PM

Running steps is awesome. A killer, but awesome. I might add that back in come spring. Weighed 220 this am, WHOOHOO! Nice light strength training today and some treadmill work. The increased cardio stuff has been great. I'm thinking about doing some boxing stuff, see if I can survive the workout.


StratDal - 2/2/2012 at 05:21 PM

Well I pulled it off. I knocked off 30 Janss steps in 30 minutes. I was running out of some steam the last 5 but I hung tough. A few advil were in order this morning!



Taking the day off today and will hit the pool tomorrow. Still hoping to get a mile in. Like I said before, we'll see!

Have a good day everyone and Rock On!


DougMacKenzie - 2/4/2012 at 01:30 PM

Sweet!


StratDal - 2/6/2012 at 03:26 AM

Legs were fried from running steps the other day so I took a few days off. Got back in the pool this morning and had a good, relaxing workout.

This week will be two running days and two swimming days. I still need to get my mile swim in.


bird72 - 2/6/2012 at 03:55 AM

Those steps hurt to look at.

So my year started out with a whimper, was out of town week one, only got one out of town work out in at a gym in Albuqueque. It is always fun visiting a new gym. Helped some kid by spotting his benches, and I made him earn it, do one more, pushed him. He had a big smile for me when I left, he never was pushed me thinks .

So came back to Montana and got the flu. Really sick one week, no energy next week, and somehow missed a third week just not up to going. So a week ago went in did a couple workouts and felt terrible and weak, didn't push it too much. But went in today and squatted serious again, and 405 went great for a double. In the spirit of smart I stopped there. Next week hit 425 again, maybe try 455. Have to get serious, I turn 56 next week, haha. One guy in there is doing 560 so it is good to have someone to chase.

That is a workout tip by the way, hang with stronger lifters, it rubs off and keeps your ego in check.


DougMacKenzie - 2/6/2012 at 01:45 PM

I don't seem to have much of a problem keeping my ego in check at teh gym these days! Weighed 219 Sunday morning, looked in the mirror and realized to be truly fit I probably need to be somewhere around 205. Haven't weighed that since high school! Keep working folks. We all know it's worth it.


StratDal - 2/6/2012 at 01:58 PM

Nice job Doug! Earlier you mentioned you were shooting for 215. A pound a week and you'll be there by the end of the month!

Good for you bird getting back in the groove. I hate getting out of my workout routine when I get thrown a curve but it happens. After I've had the bug, I just take it easy the first couple of times too. Good luck!


DougMacKenzie - 2/8/2012 at 02:12 PM

Had a little set back this week, too much smoked brisket and sausage, potato salad, guacamole, etc., for the SuperBowl. Popped up to 222, but haven't missed a workout and my pants still fit! Light weight workout and 3.5 mile easy run planned for today. Stay after it folks.

I miss the rat!


StratDal - 2/10/2012 at 04:19 AM

Hit the pool today. Not one of my better efforts. Just wasn't feeling it so I swam a few laps and then just played around practicing flip turns. I did nut up and finish with a strong set but nothing I'm hanging my hat on.

Next week is either sink or swim. No more play time.

Tomorrow will be a 5 miler with my friends from work. First time we've run together in 3 months.

Go for it everyone!


WharfRat - 2/10/2012 at 10:36 AM

Glad to see you guys still kicking @ss

Down 241 so far. About 50 left, but DAMN is this slowing down...
Lost maybe 2 lbs this month tops.

Can you say Plateau?

Heading out for a 7 miler on the boardwalk with one of my buds. First time I have pushed it past 6.


DougMacKenzie - 2/10/2012 at 12:12 PM

7 Miles? Wow,you da man. I have to remind myself from time to time that this is a lifestyle. I don't do it because of a number on a scale, but because it feels good, it's good for me, I feel good about what I accomplish, and I like it! The numbers will come over time. I've been battling the same 10 lbs for twenty years.


bird72 - 2/10/2012 at 03:34 PM

I lost 5 pounds this week without wanting to. I will share my secret: Induce large stress in your life


WharfRat - 2/11/2012 at 12:45 AM

quote:
Induce large stress in your life


Unfortunately, that has the opposite effect on me


StratDal - 2/11/2012 at 02:19 AM

Got my five miles in today. Hadn't done that run in a long time. Felt good. I'm now enjoy a dry, citron martini with an extra olive (keep a balanced diet!).

Hope everyone had a good week. Cheers!


DougMacKenzie - 2/13/2012 at 11:52 PM

Didn't want to work out today, felt tired and sore, had lots of stuff on my mind, just wasn't into it. Went anyway, still flet tired and sore, but by the time it was over I felt great! I love those kind of workouts. And I weighed 217! Keep on truckin' my brothers.


StratDal - 2/14/2012 at 09:01 PM

Finally a decent swim workout. Got my 1200 in 4 X 300. I think the half mile run to the pool helps. It's a good warm up. Hope to do the same on Thursday.


StratDal - 2/17/2012 at 05:36 AM

Another good day in the pool. Really stretched it out and some good turns.

Tomorrow will be a five miler and hopefully a trail run this weekend.

Keep up the good work everyone. Workouts are either good or great. They're never bad! Rock On!


StratDal - 2/17/2012 at 09:22 PM

Blew off the 5 miler and did the 7 miler instead. It's been almost a year since I did this run. Nice cruising pace especially up the hills. Glad it's over though!

It's Friday. Time to treat ourselves tonight! Cheers!


DougMacKenzie - 2/19/2012 at 03:47 PM

Great workout yesterday, nice run afterwards. Weighed 215 this am! YIPPEE! Now I can see I really need to get down to at least 205, so that's my new goal. Haven't weighed that since.....well, let's just say it's been a long time. We can make it if we try, so just keep on working.


dadof2 - 2/19/2012 at 04:37 PM

quote:
I lost 5 pounds this week without wanting to. I will share my secret: Induce large stress in your life



If managed right a certain degree of stress can be motivating and energizing....

My weight loss is the running,lifting...but diet is key...

I basically eat lean protein(fish,turkey breast,chicken breast,tofu,beans,almonds....),vegetables(a lot), and certain fruits,olive oil daily....

Coconut water and d ribose for energy,electrolyte replenishment,and muscle repair.

Certain orthomolecular supplements,a lot of water....and I've gone in 2 1/2 years from 235 lbs. to 152 lbs.....almost my college weight...I'm about 6 feet,so I'm a skinny boy now....from size 42 to 33....

Today lifted and treadmilled 5.92 miles.

Feels good to do this,but the psychic lift and clarity of mind and creativity increases with all this....

Still got a bunch of medical ailments and orthopedic challenges,but doing my best....

As you all are!

Even if I don't work out the diet sheds pounds,is very healthy.....



[Edited on 2/19/2012 by dadof2]


WharfRat - 2/20/2012 at 01:42 AM

Keep on rocking it fellas

Hard to believe, but it looks like I will be registering for my first Half marathon this week

Training program begins next Sunday.

Wott the hell am I thinking?


StratDal - 2/21/2012 at 09:22 PM

Go for it Wharf!

Decent day in the pool. Just kind of soldiered on and got it done. Some good "scenery" today too!


Jeanne - 2/22/2012 at 02:34 AM

WooHoo Wharfie!!! I ran a half marathon this week.....



.....um, in 3 separate treadmill sessions.


WharfRat - 2/22/2012 at 11:46 AM

quote:
WooHoo Wharfie!!! I ran a half marathon this week.....



.....um, in 3 separate treadmill sessions.



DougMacKenzie - 2/22/2012 at 11:56 AM

Nice elliptical workout yesterday, I can really tell the difference since I started doing some kind of cardio every day. Still holding in the 215-217 range, feel great, not injuring myself like I used to! You folks rock.


StratDal - 2/22/2012 at 04:30 PM

Nice morning run today. Got some switch back trails in. Good view looking north of the hills and mountains.


StratDal - 2/24/2012 at 04:19 AM

Well I did something today I haven't done in 22 years. I swam a 50 butterfly. I was never so happy to grab the side of the pool when I finished.

Props to all the competitive butterfly swimmers. You are Studs!!


DougMacKenzie - 2/24/2012 at 04:13 PM

My body was feeling really tired and sore, so I took a couple of days off. Ate what I wanted, which included cookies! Feel great now, refreshed and ready to hit it hard again today. I like being able to listen to my body and respond appropriately. Legs, abs, and arms today, with a nice, easy 3 mile run to finish it off. Sweet.


WharfRat - 2/25/2012 at 12:47 AM

Cookies?



Couple days off?

Dont go soft on us Texan!


DougMacKenzie - 2/25/2012 at 02:23 AM

Soft? Grab ahold of this and tell me how soft I am!


StratDal - 2/25/2012 at 02:35 AM

Enjoying the fruits of my labors this week. Ran with a friend today and just BS'd the whole time. No hurry but got a decent sweat in.

Sunday I'll get a couple of climbs in. Right now, it's chill time. Cheers!


WharfRat - 2/26/2012 at 12:40 AM

quote:
Soft? Grab ahold of this and tell me how soft I am!



WharfRat - 2/26/2012 at 12:43 AM

Well folks, tonights the night..

I am registering for my first Half Marathon, to be held on May 20.

Celebrating the beginning of my training program with a 6 mile run on the boardwalk

In my wildest freaking dreams did I EVER think I would be doing this.

WHY the heck am I doing this anyway?

At a bit of a plateau right now. Holding steady @ 260 for a 243 lbs total loss
I have about 40-50 left
Trying to focus on the positive.. I CAN do this.


DanB - 2/26/2012 at 12:44 AM

quote:
quote:
Soft? Grab ahold of this and tell me how soft I am!





soft like the Cowboys D


DougMacKenzie - 2/26/2012 at 01:22 PM

quote:
Well folks, tonights the night..

I am registering for my first Half Marathon, to be held on May 20.

Celebrating the beginning of my training program with a 6 mile run on the boardwalk

In my wildest freaking dreams did I EVER think I would be doing this.

WHY the heck am I doing this anyway?

At a bit of a plateau right now. Holding steady @ 260 for a 243 lbs total loss
I have about 40-50 left
Trying to focus on the positive.. I CAN do this.



You're doing it because you're the man and you can. Very inspirig brother. Don't worry about the plateau. Just give your body time to adjust and keep working. It may take longer to lose the wieght the closer you get to your goal, but who cares? You do this stuff because it feels good, it's good for you, and it helps inspire others. Nothing but good stuff there. You rock dude.


DanB, on the other hand...........


StratDal - 2/28/2012 at 01:34 PM

Got a 4 miler in yesterday and fortunately, missed the rain. It was a little chilly.

It's shaping up to be a nice day. Today it's off to the pool. 300 X 4. I might even try a 50 fly again.


Jeanne - 2/29/2012 at 02:18 AM

Run, Wharfie, run!!! Congratulations on losing that other guy you were carrying around.

You Rock!


StratDal - 2/29/2012 at 01:11 PM

Off for a morning run in a little bit. Hopefully I'll catch the sunrise.

Keep up the good work everyone. I hope the original poster corky is still at and reached some goals.

Carpe Diem


DougMacKenzie - 3/3/2012 at 07:04 PM

Still at it, although today is a rest day. Hanging in about 217, feels great. Keep working everyone.


WharfRat - 3/3/2012 at 10:52 PM

quote:
Off for a morning run in a little bit. Hopefully I'll catch the sunrise.

Keep up the good work everyone. I hope the original poster corky is still at and reached some goals.

Carpe Diem


Yup, I talk to him here and there. He's still at it!


WharfRat - 3/3/2012 at 10:57 PM

As for me, I am offically signed up for the Half Marathon on 5/20. No turning back now!

Training program started this past Sunday. Had some tooache issues which slowed me down a bit. Luckily I am a head on the curve with what is supposed to be done at this point

Here is what I am doing..

http://www.halhigdon.com/training/51131/Half-Marathon-Novice-1-Training-Pro gram

I was just doing 5 days, but saw how this was laid out and already have been doing 6 days for the last month.
I am also a week ahead of the game, because I am guessing my time @ Wanee will slow me down for a week

Im solid into the 250's now (256, 247 loss)
Slowly approaching that 50% down

Keep on kicking it fellas1


DougMacKenzie - 3/5/2012 at 12:12 PM

THat's awesome Chuck. I can't tell you how inspiring you are to me.


DougMacKenzie - 3/6/2012 at 01:18 PM

Went to the track with my daughter yesterday. We ran a mile, then 4 400s and 8 200s. She smoked me, even when I had a huge head start. Trying to sprint is WAY different than the distance stuff, but I feel great this morning. Hope everyone is kickin' it.


dadof2 - 3/6/2012 at 03:06 PM

Did an hour of biking on Sunday and back to the treadmill for my 5-6 miles runs...

A lot more weightlifting now that my shoulders are healing....


StratDal - 3/6/2012 at 05:59 PM

quote:
Went to the track with my daughter yesterday. We ran a mile, then 4 400s and 8 200s. She smoked me, even when I had a huge head start. Trying to sprint is WAY different than the distance stuff, but I feel great this morning. Hope everyone is kickin' it.


Interval training... dang Doug, that is hardcore! Good job!

Got six in yesterday with a long switchback climb. It was a little dryer than I thought it would be so I took it easy and cruised. Off to the pool today.


StratDal - 3/8/2012 at 09:27 PM

Hit the pool today. Wasn't feeling it in the first set so I changed it up. Swam 11 50's at a fast pace with 30-40 seconds of rest in between. Worked on my flip turns too.

The swimmer I shared my lane with was like a torpedo. Real smooth through the water and effortless turns. That's what I want to be!

Long run tomorrow with some climbs then it's Friday night relaxing with a few libations and some tunes. Let Freedom Ring!


DougMacKenzie - 3/9/2012 at 01:20 PM

I'm really getting into this interval training thing with cardio. Seem to have plataued at about 217, but that's fine for now, will let my body get comfortable. My body will let me know when it's time to start moving down again. Keep at it everyone.


StratDal - 3/9/2012 at 01:32 PM

For a little more motivation, I say all of our workouts for the next 10 days or so are our own "Beacon Run"!


Jeanne - 3/11/2012 at 01:15 AM

quote:
For a little more motivation, I say all of our workouts for the next 10 days or so are our own "Beacon Run"!


I did an extended run on the mill this morning but I listened to Fillmore. I'll have to dig out a Beacon show for the next one!


WharfRat - 3/11/2012 at 01:53 AM

quote:
For a little more motivation, I say all of our workouts for the next 10 days or so are our own "Beacon Run"!


Word

Did a 7 miler this morning.. Thats my addition to the party


StratDal - 3/11/2012 at 03:30 AM

Good stuff Jeanne and Wharf! I'm hitting the pool Sunday morning for some laps. Here's to Peakin' at the Beacon!


DougMacKenzie - 3/12/2012 at 01:17 PM

Digging into the interval running at the track with my daughter. It's amazing to me how important and beneficial changing up your workouts is, and how much it can help keep you motivated. Going camping with the family this week, loooking forward to some nice long runs out in the woods. Keep working folks.


DougMacKenzie - 3/14/2012 at 11:47 AM

Workout with my daughter this am:
Run 1 mile
4 400s
6 200s
8 100s
jog 800
I'm done for the day!


StratDal - 3/14/2012 at 03:21 PM

quote:
Workout with my daughter this am:
Run 1 mile
4 400s
6 200s
8 100s
jog 800
I'm done for the day!


That's some serious work there! Good job Doug.

Did a light run on Monday and swam yesterday. Felt the strong most of the time. Taking the day off and having lunch with a friend of mine plus giving the legs a rest.


StratDal - 3/15/2012 at 08:16 PM

Great workout in the pool today. Did 400 X 2 and finished with a 500. I'd been wanting to kick it up from 300 to 400 but kept wussing out. Finally, I just said to myself "It's only 4 more turns." so I went for it.

Tomorrow will be a 5 miler with a hill. After that, it's play time! Rock On gang!


DougMacKenzie - 3/16/2012 at 11:44 AM

Wow Strat, that's some serious swimming. Went to the track again yesterday with my daughter, ran a mile, then 6 100s, 4 200s, and 2 400s. Our legs were dead! She's resting today for a soccer tournament this weekend. I'm going to the gym to work legs, arms, and back. I'll throw in 35 minutes on the elliptical at the end. Still hanging in at 215, starting to prep my mind for a run at 205.


DougMacKenzie - 3/17/2012 at 12:02 PM

Day off today, and I need it! The legs are feeling dead this morning. Hope everyone is still at it.


StratDal - 3/17/2012 at 07:06 PM

To all the Fitness Peacheads this St. Patrick's Day, Erin Go Braugh!

Here's to some healthy carbo loading! (It was used for "medicinal" purposes for wounded British soldiers during WWII; rich in iron!)



[Edited on 3/18/2012 by StratDal]


DougMacKenzie - 3/19/2012 at 10:35 AM

Found a new trail yesterday, 3.5 miles through the woods. Sweet. Weights today. Hope everyone is well.


StratDal - 3/21/2012 at 01:13 AM

Cool workout in the pool today. Did 300 X 1 and then 50 X 10. Averaged between 42 and 45 seconds per piece with about 40 seconds rest in between. Then practiced some flip turns.

To give some perspective, Michael Phelps can swim 100 in about 48 seconds... he get's paid though!


WharfRat - 3/21/2012 at 10:30 AM

Week 4 of Half Marathon training is going well... sorta.

Ran 8 miles on Saturday, felt a twinge in my knee.. yikes.

Feels a bit better today, hopefully this was a temporary thing..


DougMacKenzie - 3/21/2012 at 10:56 AM

8 miles! Wow. The pool interval training sounds intense. I'm loving the way my body has responded to all the work over the past couple of years. Thanks for the inspiration folks!


Jeanne - 3/22/2012 at 01:12 AM

That's awesome, Wharfie!

I signed up for the Corporate Challenge and checked the "runner" box. I thought it was a 5K but it's really 3.5 miles. Those sneaks. My body immediately rebelled and hit me with some virus that took me away from running for the last week. Just got back on it tonight for 3.5 miles. So there. *laugh*


WharfRat - 3/22/2012 at 10:15 AM

GO RED GO


michaelsio - 3/22/2012 at 03:21 PM

Good work, everyone!

One of these days my knee will heal and I'll be out there with ya!


StratDal - 3/23/2012 at 01:44 AM

Tough workout today. I wanted to pack it in after the second 400. Fortunately, I stayed in the pool, rested for two minutes and then did my final piece. It wasn't pretty but I finished and I felt good I stuck to my plan.

It's supposed to be another nice day tomorrow. Looking forward to a nice, lunchtime run.

An early Happy Friday to ya gang!


DougMacKenzie - 3/23/2012 at 11:07 AM

Research is showing that one of the biggest benefits we may get from exercising like this is from completing a task we set before ourselves, that feeling of accomplishment, of "just doing it." Even when we don't want to. Maybe especially when we don't feel like it. Rest day yesterday, heavy legs and arms todqy along with cardio. Keep working everyone.


StratDal - 3/23/2012 at 04:16 PM

quote:
Research is showing that one of the biggest benefits we may get from exercising like this is from completing a task we set before ourselves, that feeling of accomplishment, of "just doing it." Even when we don't want to. Maybe especially when we don't feel like it. Rest day yesterday, heavy legs and arms todqy along with cardio. Keep working everyone.


Good points Doug. I've found out that excerising can give you some immediate satisfication espeically when things may be hectic. I also know that regardless of what happens during the day, when I excercise, I've done at least one positive thing for myself. Cheers!

[Edited on 3/25/2012 by StratDal]


Bhawk - 3/23/2012 at 04:23 PM

I learned something last night.

About two weeks ago I "popped' something in my right foot stumbling over a chair. In my office at work, not even after a drink ot two! ) Ever since then when I walk briskly or get on the elliptical, after about 20 minutes that same spot will "pop" and it just hurts like hell. After a while on the machine it pops on every downstep and eventually have to stop, which is when I move to the weights, work on the upper body.

Yesterday my left foot started hurting, either arthritis or a gout flareup, I'm not sure, but I'm already frustrated by having my workouts messed with that I got mad and went to the gym and got on the elliptical and went like a madman hard for 20 minutes until my right foot started popping again.

Work though the pain, dammit! Right?

Wrong.

Ended up being a terrible idea. Pain is worse now in both feet.


WharfRat - 3/24/2012 at 02:12 AM

quote:
Even when we don't want to. Maybe especially when we don't feel like it


Those seem to always be my best kick ass workouts

[Edited on 3/24/2012 by WharfRat]


WharfRat - 3/24/2012 at 02:13 AM

OUCH, sounds painful Hawk.. You get it looked at?


DougMacKenzie - 3/24/2012 at 11:54 AM

I went through about a 2 month period at the end of last summer where I broke a toe, got sick ,and hurt my back all in succession. I had to just lay out, rest up, and heal. Didn't like it, but now that period of frustration is just a distant memory. We can work through pain, but we have to treat an injury. Sometimes it takes a professional (doctor) to tell us the difference!


StratDal - 3/26/2012 at 03:09 PM

Still wet today with a heavy drizzle. I'd rather it either clear up or pour. Either way, I'll get out for a run today. I've always enjoyed running in the rain. I find it relaxing.

Happy Monday gang! Here's to a week with plenty of excercising of all.


StratDal - 3/28/2012 at 12:32 PM

Yesterday another swim. The weather was nice and surprisingly, the pool wasn't crowded. Started with a 400 warmup and then 50 X 16. Felt pretty good at the end.

Today will be an easy 3 mile run with some friends.


DougMacKenzie - 3/29/2012 at 01:16 PM

Gradually increasing my road work now that the weather is so good. Everything is holding up well so far, and I'm hanging in at 215-215. Ready to start my push towards 205!


WharfRat - 3/29/2012 at 07:45 PM

GO DUG GO

Guessing your road work is out the window when that Texas heat starts blazing soon


DougMacKenzie - 3/30/2012 at 02:55 AM

quote:
GO DUG GO

Guessing your road work is out the window when that Texas heat starts blazing soon

Naw, that's just when you find out if you're serious about working out or not.


StratDal - 3/30/2012 at 12:38 PM

Friday at last! My swim yesterday sucked but BFD. You can't nail it every time but least I got in the pool.

Today is our Gelsons 7 miler. Two good climbs plus it will be a nice day. Looking forward to chugging up hill and finishing strong over the top.


nuwaydawg - 3/30/2012 at 03:32 PM

After a period of time, im back at it. For the past three weeks I've been walking three miles just about every night. I have actually been jogging about a mile of that. I am drinking meal replacement shakes for breakfast and lunch and eating a sensible supper. So far, im down about 16 pounds. I am actualy used to, and look forward to, the shakes now. I am not endorsing a product here, so I will not call it by name, but i am becoming a believer. My back, however, is not cooperating. Pisses me off that as soon as I get rolling real good, my back prevents me from continuing my workouts.


WharfRat - 4/1/2012 at 01:52 AM

Just dont do anything you dont see yourself doing forever Dawg... Or you will gain it all back.

Trust me.


WharfRat - 4/1/2012 at 01:53 AM

Oh and...

-250

Oh so close to the 50% mark

Finshing up week 5 of Half Marathon training tomorrow..


michaelsio - 4/1/2012 at 02:15 AM

Go, Chuck, Go!


WharfRat - 4/1/2012 at 02:20 AM

Mike

Hard to believe the Half is only 7 weeks away.. wow.

And I have Wanee mixed in the middle of that


michaelsio - 4/1/2012 at 02:27 AM

Chuck!

You can do it!


WharfRat - 4/1/2012 at 02:28 AM

quote:
Chuck!

You can do it!



StratDal - 4/1/2012 at 03:05 AM

Hey Wharf, Wanee can still be a workout. Just groove the whole time! Have fun!


DougMacKenzie - 4/2/2012 at 12:44 PM

Fighting a cold, but I haven't let it stop me! Chest and back today, with as much of a run afterwards as I can get done. Wharfy, I remember several years ago when you started down this road. You hit a roadblock, got discouraged, but came back strong. Truly an inspiration bro.


StratDal - 4/3/2012 at 12:46 PM

Nice run yesterday. Got in a good climb and pushed it through the top strong.

Today is a pool day. Shooting for 400 X 3 and no hurry.


WharfRat - 4/4/2012 at 02:32 AM

quote:
Fighting a cold, but I haven't let it stop me! Chest and back today, with as much of a run afterwards as I can get done. Wharfy, I remember several years ago when you started down this road. You hit a roadblock, got discouraged, but came back strong. Truly an inspiration bro.


Yea, definately not my first crack at this.

But it is my LAST


hotlantatim - 4/4/2012 at 12:29 PM

Wharfy! Great to see you are training for a Half. It is my favorite distance. It's a big accomplishment but doesn't take over your life nearly to the extent that marathon training does.

I will say that running at Spirit of Suwanee Park is one of my annual traditions. I see more of the park in 35 minutes than almost anyone will all week. Bring your shoes and we can go on a morning jog.


StratDal - 4/4/2012 at 03:14 PM

Good to see you checking in hotlantatim!

Good workout in the pool yesterday. Got my 400's in and it wasn't a chore. Thursday will be some intervalls.

Taking the day off today. I'm going out to lunch with a friend. That being said, we'll enjoy a 10 minute walk to and from the restaurant.


DougMacKenzie - 4/5/2012 at 01:11 PM

Running is getting better everyday, and I'm down to 213! Feeling good.


StratDal - 4/5/2012 at 08:16 PM

Feeling fit after a good swim today! Finish the week off tomorrow with our Switch-Back Suzie run.

Keep up the good work gang! Rock On!


WharfRat - 4/5/2012 at 08:53 PM

quote:
Wharfy! Great to see you are training for a Half. It is my favorite distance. It's a big accomplishment but doesn't take over your life nearly to the extent that marathon training does.

I will say that running at Spirit of Suwanee Park is one of my annual traditions. I see more of the park in 35 minutes than almost anyone will all week. Bring your shoes and we can go on a morning jog.


Yea, Helen mentioned that! Sounds like a plan. I am little concerned about losing steam...
Though I am guessing your pace is much quicker then mine ( Im at a 10 minute mile)


WharfRat - 4/5/2012 at 08:54 PM

quote:
Running is getting better everyday, and I'm down to 213! Feeling good.


Great to hear Doug




[Edited on 4/7/2012 by WharfRat]


Jeanne - 4/6/2012 at 12:54 AM

10 min mile....I hope t get there someday. My little legs can hang on at 5.5. I can run a few min at 6 at a time but I can't keep it at that pace. Frustrating what a little .5 step up does to my breathing.

keep up the good work everybody!


StratDal - 4/7/2012 at 01:39 AM

Did the long switch back today. Just me and a friend. No rush. Gabbed the whole way. Picked it up the last half mile but didn't finish out of breath.

Here's to all of us getting out and about in whatever way we choose... may we always be Forever Young...

http://www.youtube.com/watch?v=9J0L8G-B9IE


DougMacKenzie - 4/9/2012 at 12:58 AM

Had a couple of great workouts this weekend, but discovered my scale is weighing about 6 lbs light! AAARRRGGGGHHHHH!!!!!!. So I'm really at about 220. Oh well, I'll just have to keep on with the program. Hang in there everyone.


StratDal - 4/10/2012 at 11:41 AM

Bummer Doug. Well look at it as more fuel to burn!

Nice run yesterday. Off to the pool today.


WharfRat - 4/11/2012 at 10:37 AM

Dont sweat it Doug.. You are doing great bro


DougMacKenzie - 4/11/2012 at 11:00 AM

Thanks ratboy. I'm still down the 20lbs I lost since January, just not down quite as far as I thought! Had to lay out for the last 2 days due to working Texas Ranger games for soccer money. Back at it today.


StratDal - 4/11/2012 at 03:17 PM

Well it's looking like a rain run today even though it has stopped right now.

Today will be short and sweet with a long one for Friday.


bird72 - 4/12/2012 at 01:19 AM

knee inflammation kept me semi out of it for a few weeks on squats. Feels OK now, battled my way back to 405 again, it is amazing how at your limits 20% can drop instantly. So will try 430 next time and probably 455 soon. Back to 100lb dumbell tricep extension tonight and ready to try 110's next time.... I am pushing it I know for old duffer. I did an exercize I hadn't done in 20 years..... bench dips with plates on my legs. Did (3) 45ers tonight and next time try 4. You need a buddy to load / unload. They kill! Arnold did them in the his competition days. I lost 10 pounds and am stronger. all gut loss. Some definition in arms coming out. I'll post squat pic in next few weeks.


WharfRat - 4/13/2012 at 12:12 AM

Nailed my 50% tonight guys

Beginning Weight - 503
Tonight -247

Oh yea

About 27 left to go


StratDal - 4/13/2012 at 02:21 AM

Rock On Wharfy!!! That is great news!!! Keep up the good work!


DougMacKenzie - 4/14/2012 at 11:52 AM

That's awesome ratboy. I've got my scales adjusted, and am at 218 now. Still moving in the right direction! Hope everyone enjoys their weekend.


StratDal - 4/15/2012 at 12:33 AM

Kick ass run today! Went to the UCLA spring football practice this morning and then ran The Perimeter run afterwards. I don't have quite the zip I did in college (almost 30 years ago) but I attacked the climbs and eased off on the downhills. The weather was absolutely perfect after a very rainy Friday. Lots of fresh snow in the local mountains.

Kicking it right now surfing the net, enjoying some tunes and a fresh libation. Baked potatoes and salad are in order for dinner. Cheers everyone!


DougMacKenzie - 4/15/2012 at 04:58 PM

Sweet stratdal. Rainy here today, heading to the gym for a Sunday afternoon workout. Chest, back, and a 3 miler on the treadmill. Then a nap!


StratDal - 4/20/2012 at 03:13 AM

It's been a good week. Good swims and good runs. A newbie wanted to run the hill on Wednesday so I went with her to help her pace. She got about a third of the way and had to walk from there. She was bummed (she'd run XC in high school) but is determined to conquer it. Told her we'll try again in a month!

Tomorrow will be the switch-back susie run. It's supposed to be close to 90 too. After that, it's finish up at the office and then meet friends for happy hour. TGIF!

[Edited on 4/20/2012 by StratDal]


bird72 - 4/22/2012 at 09:49 PM

squat day: a double at 440. new level.


michaelsio - 4/23/2012 at 01:53 PM

You looked mah-volous at Wanee, Chuck!

Great work!


DougMacKenzie - 4/23/2012 at 06:12 PM

Glad to see foks still at it. Down to 217 now (officially!), and I can tell the difference. I'd really like to eat 4 fried chickens, a coke, a bag of Doritos, and a bag of chocolate chip cookes though!


bird72 - 4/23/2012 at 08:19 PM

Also, I am three weeks out on my new No Red Meat diet. I feel pretty good! Lots of fish, more eggs, poultry still, that will be next cut out with exception of organic, local farm chicken occasionaly. A hamburger sounds unappealling now, but a T Bone off the grill still sounds appealing


StratDal - 4/24/2012 at 08:51 PM

Changed it up a bit today in the pool. 1 X 500 and then 7 X 100. Worked on my flip turns trying to be more aerodynamic coming off the wall. It's easier on the first and second ones. After that, I just want air!

Another pool day on Thursday and a long run Friday.


WharfRat - 4/25/2012 at 02:23 AM

quote:
You looked mah-volous at Wanee, Chuck!

Great work!


Thanks


I gained a bit over the last week

Its all good though. Back in asskicking mode once again
I havent even weighed in yet ( Thursday night), but I have already put this behind me


DougMacKenzie - 4/25/2012 at 11:01 AM

You guys rock! I've been slowly upping the distance and speed on my running. Knees got a little sore, but that went away. Steady on the weights with 3 sets of 15, seems to be working well. I'm steady at 217 now, am setting my goal at 202! Wish me luck.


StratDal - 4/25/2012 at 12:58 PM

"... and it's only one hill."

http://www.monolake.org/visit/tiogapassrun




StratDal - 4/26/2012 at 08:41 PM

1,000 yards non stop in the pool. I was in no hurry but it felt good to just do it. It had been kind of nagging at me.

A friend of mine at the office swam competitively in college. She used to swim 1,000 yards... just to warm up. No thanks!

A nice, long run tomorrow and then it's chill time tomorrow night!


StratDal - 4/30/2012 at 03:20 PM

Another week of empowerment starts today! Enjoy your exercise gang!

[Edited on 4/30/2012 by StratDal]


DougMacKenzie - 4/30/2012 at 03:24 PM

Love the pic! Had to miss 3 days of working out due to other obligations. Made it back to the gym yesterday. It felt so good to be back! Keep working.


StratDal - 5/2/2012 at 12:16 PM

Taking the day off today... going on my son's field trip to the museum. There will be plenty of walking and running around. Heck... it might be harder than a workout!


StratDal - 5/4/2012 at 12:12 PM

Well not one of my best weeks. After two great swims last week, my last two workouts I felt like a rock. I just couldn't get into it but at least I did something.

The weather will be nice today so a good long "Finally-a-Friday" run is in order. Cheers!


JimRudge - 5/4/2012 at 03:02 PM

Hi Guys, greetings from across the pond - somehow missed noticing this thread before. Started running in November 2011 with a view to doing the local half marathon (Chippenham) on 9th September. Getting great motivation and encouragement from Wharfy via Facebook.

My first run on 6 Nov was for 20min covering 2.64 km at 7.33 min/km.
PB for 5K is 27:46 at 5:33 min/km, but each run my aim is to keep as near to 6:00 min/km as possible.

There's a transatlantic double-header on Sunday 20th May with me doing the Bristol 10K (with 10,999 others) and Chuck doing his half-marathon.

Started running to do the half as a fundraiser for a new church/community hall and can't believe how much I'm enjoying it.


bird72 - 5/5/2012 at 11:03 PM

Squat day. Went up to 455lb. Partial depth double to get feel of it. Sh!ts getting heavy. wheeee.


WharfRat - 5/6/2012 at 02:19 AM

quote:
There's a transatlantic double-header on Sunday 20th May with me doing the Bristol 10K (with 10,999 others) and Chuck doing his half-marathon.



Hard to believe its only 2 weeks away.

Running 10 miles tomorrow morning, then 11 on Saturday. And a few 4 5ers in between.

Been struggling a bit on the scale though, and not handling it very well.

Hope everyone is keeping it up!


Jeanne - 5/6/2012 at 02:38 PM

Go Wharfie, go! 10 miles is awesome. Today is the Long Island Marathon (or half or 10K or 5K -there's a couple of choices for runners) but I am only reading about it in the paper. Maybe someday I'll be a participant in one form or another.

Today...my goal is to get outside and run 4.5 miles. Have been running on the treadmill so it'll be nice to be outside for a change. Not sure how I'll keep my pace up but I'll just do it and the time will be what the time will be. I'm not looking to break any world records or kill myself.

MapMyRun.com website helped me plot a route so at least I know I'm covering the distance. I recommend it. You can plug in your address and there will probably be a few routes already plotted by your neighbors. It's also has a "my workouts" section which is a nice way to keep track of distance and timing as I get a little better at this. I don't use the nutrition tracker at all but it's there if anyone wants to do that.

Good luck to all trying to keep on keeping on.


DougMacKenzie - 5/8/2012 at 01:07 PM

Don't worry about the scale wharfy. It's the lifestyle that counts. I'm down to 215 (for real!), it'sd amazing to me how much more beneficial running outsdie seems to be than running on the treadmill. Don't know why that is, but it seems to be true. Rainy day today so I'll have to settle for the treadmill after a light weight workout. Keep up the good work folks.


StratDal - 5/8/2012 at 09:43 PM

Got my swim groove back today. Knocked off my full set and felt strong at the end.

Tomorrow no running or swimming. Just a nice walk and treat myself to lunch.


dutchoneill - 5/9/2012 at 12:23 AM

I weigh in every six months with my Chiropractor/Nutritionist and so far i am down 33 pounds 10% BMI reduction and 7% BFI reduction .

I get checked each month and my supplements are adjusted up or down new ones added others taken away as my body heals.

I see him every week I get an adjustment and I get my liver, pancreas and adrenal glands checked.


Jeanne - 5/9/2012 at 01:51 AM

Ran outside on Sunday and did the 4.5 miles with no problem. I ran at a comfortable speed not letting my breathing get labored and it actually turned out to be a faster pace than on the treadmill. Much more enjoyable. I got home late tonight and it was dark so I hit the treadmill and did 2.5 miles and it felt like 10. Ugh.

I don't own a scale. This was never about weight loss in my case. But I do feel a difference in how my clothes fit and even more importantly, I just feel better in general and less like a slug. That was the goal.



Bhawk - 5/10/2012 at 03:46 PM

quote:
I learned something last night.

About two weeks ago I "popped' something in my right foot stumbling over a chair. In my office at work, not even after a drink ot two! ) Ever since then when I walk briskly or get on the elliptical, after about 20 minutes that same spot will "pop" and it just hurts like hell. After a while on the machine it pops on every downstep and eventually have to stop, which is when I move to the weights, work on the upper body.

Yesterday my left foot started hurting, either arthritis or a gout flareup, I'm not sure, but I'm already frustrated by having my workouts messed with that I got mad and went to the gym and got on the elliptical and went like a madman hard for 20 minutes until my right foot started popping again.

Work though the pain, dammit! Right?

Wrong.

Ended up being a terrible idea. Pain is worse now in both feet.


After all this^^^^ went on for a few more weeks, I finally had to see the docs. got to the point of matching the classic stress fracture symptoms. After some consults, an x-ray and the MRI...I have...arthritis. Sigh. Gettin' old.


StratDal - 5/11/2012 at 02:33 AM

Good workout in the pool today. Trimmed my rest periods in between pieces from 45 seconds to 30. I pulled it off but I was tired at the end.

The man in the lane next to mine is training for the Olympic team. After his flip turn, he got half way to the other end before taking a breath. The distance I do for a workout he does for a warm up... he's got the time! Hopefully he makes the team.

Tomorrow is the Friday run. Keep up the good work gang!

[Edited on 5/11/2012 by StratDal]


DougMacKenzie - 5/14/2012 at 02:51 PM

Missed the last 3 workout days working Texas Ranger games. Sore and stiff from that, but looking forward to getting back into the gym today. Legs, arms, and cardio.


StratDal - 5/15/2012 at 11:57 AM

Good job Doug. Life gets in the way sometimes...

Got some new running shoes over the weekend and tried them out yesterday. That's always fun! Nothing major, just a few miles. Today is a swim day.


Jeanne - 5/17/2012 at 12:28 AM

Good evening all. Just back from a run around the neighborhood. I added a new section of roads to the usual route to increase it to 3 miles. Wouldn't you know, sometime between doing that on Sunday and today the town ripped up all of those new roads to ready them for paving. Sheesh...discovering this at dusk made it even more interesting. Talk about having to pay attention! I imagined I was trail running. LOL Sure as heck beat looking at those numbers on the treadmill.

Wharfie....the race countdown is getting down to the final days now. I know you'll do great. You know you will have all of us along the sidelines in spirit cheering you on! Yeah...we'll be the voices in your head that won't shut up the whole way!


WharfRat - 5/17/2012 at 03:07 AM

quote:
Wharfie....the race countdown is getting down to the final days now. I know you'll do great. You know you will have all of us along the sidelines in spirit cheering you on! Yeah...we'll be the voices in your head that won't shut up the whole way!


LOL! Yea, getting real close right now. Sunday to be exact.

Been struggling big time as far as my diet the last few weeks. Had a bit of a reality check today.
I am back in a very big way right now... and Im pissed.


StratDal - 5/17/2012 at 03:19 PM

Go get'em this Sunday Wharfie! You'll be ready and roaring to go! Good luck!


DougMacKenzie - 5/19/2012 at 01:28 PM

Good luck tomorrow ratboy!


DougMacKenzie - 5/20/2012 at 08:42 PM

Great workout today in honor of The Rat. You rock dude.


michaelsio - 5/21/2012 at 09:49 PM

OK, I don't do The 'Book.

What's the news, Chuck?


WharfRat - 5/21/2012 at 09:56 PM

Since some of you guys dont do FB....



Yea, I rocked it

My goal was 3 hours, I did it in 2:46:59

What an incredible feeling!



Now I wanna do it again.

Next up : Philly Half Marathon on Nov 18


michaelsio - 5/21/2012 at 10:14 PM

Way to go, Chuck!


michaelsio - 5/21/2012 at 10:16 PM

Literally and figuratively.


StratDal - 5/22/2012 at 12:44 AM

Right On Wharfy! The Road Goes On Forever!


DougMacKenzie - 5/22/2012 at 02:42 PM

Awesome ratboy!


StratDal - 5/22/2012 at 08:24 PM

Back in the pool today after taking a week off. The first set was a little rough but after that, I got in my zone. Even did an extra three laps.

Back on the road tomorrow. Keep chuggin' along everyone!


StratDal - 5/24/2012 at 08:52 PM

Knocked off the pool interval workout today without a hitch. Even talked some Allman Brothers with one of the other swimmers.

The Friday long run tomorrow. Hopefully we'll get out of the office early for the 3 day weekend and then it's time to chill!


WharfRat - 5/25/2012 at 01:45 AM

Decent week with the workouts..
Way too sore to run on Monday, so I stuck with the elliptical and weights.
Unfortunately I felt a pop in my shoulder and its still hurting.- Though not as bad.
Ran 3 on Tue, 5 on Wed, 6 today.
Day off tomorrow


DougMacKenzie - 5/25/2012 at 11:13 AM

Don't push it Wharfie. I'm still holding at 215. Looking forward to working out with my 14 yo daqughter this summer. She's ready to start serious athletic training. Hope I can keep up for one more summer.


DougMacKenzie - 5/28/2012 at 11:02 AM

Heading to the gym this morning, feeling good! Think its about time to change up the workout routine a little bit, just in time for summer. May add more runningcardio and cut back on the weights for a while.


StratDal - 5/31/2012 at 02:37 AM

Changed it up a bit in the pool today. Did a 300, 400, and a 500. I have to say a felt stronger on the last piece.

Tomorrow is a run and then another swim Friday.

Here's to feeling healthy and feeling empowered!


DougMacKenzie - 5/31/2012 at 01:52 PM

Rainy day today, will do my running on the treadmill. Kepp it up folks.


WharfRat - 6/1/2012 at 02:08 AM

Hit a wall big time fellas. Not doing well at all.....


Jeanne - 6/1/2012 at 02:18 AM

Just getting back into the swing of things after being a bit of a slacker. Hadn't run in about 10 days due to travel (although Johnny and I did get a 5.5 mile bike ride in Saturday.) Got back on the run schedule and ran 3 miles yesterday and today when I got home from work. All those rough roads are now nice and smoooooooooth. 3 miles in 30 min is feeling ......dare I say it?....comfortable.


WharfRat - 6/1/2012 at 02:21 AM

quote:
3 miles in 30 min is feeling ......dare I say it?....comfortable.



DougMacKenzie - 6/1/2012 at 02:45 AM

quote:
Hit a wall big time fellas. Not doing well at all.....


You've come too far to turn back now, only one way to go. Forward. We're here for you brother. Remember, its a lifestyle.


StratDal - 6/1/2012 at 04:49 AM

I had a tough day today too Wharfie. It was warm out and I went for a long run. I might have bit off a little more than I could chew. Fortunately, I backed off and made it back safe and sound.

Be thankful everyone that we live in a country that has water at the turn of a tab.

The pool tomorrow will feel really good.


DougMacKenzie - 6/1/2012 at 11:30 AM

We just have to keep working, to keep doing something, no matter what it is. Progress, not perfection.


StratDal - 6/2/2012 at 12:57 AM

Blew off swimming today. Took a nap instead. I feel great! Cheers gang!


Jeanne - 6/3/2012 at 04:02 PM

Such a beautiful morning here! I got up and out in it and ran 5 miles. Happy to clock in at 54 min. Now it's time to get some yard work done! Have a great rest of the weekend!


DougMacKenzie - 6/4/2012 at 01:11 PM

Forgive me fitness buffs, for I have sinned. Pizza, ice cream, cookies, out to eat for Mexican food (twice!) over the weekend. I feel bloated and lethrgic, the scale says 5 lbs heavier! YIKES! Going for a 3.5 mile run this morning on the road with some nice hills. Time to get back on it.


StratDal - 6/4/2012 at 03:13 PM

quote:
Forgive me fitness buffs, for I have sinned. Pizza, ice cream, cookies, out to eat for Mexican food (twice!) over the weekend. I feel bloated and lethrgic, the scale says 5 lbs heavier! YIKES! Going for a 3.5 mile run this morning on the road with some nice hills. Time to get back on it.


Ya do whatcha gotta do! Enjoy!


WharfRat - 6/5/2012 at 11:32 AM

quote:
Forgive me fitness buffs, for I have sinned. Pizza, ice cream, cookies, out to eat for Mexican food (twice!) over the weekend. I feel bloated and lethrgic, the scale says 5 lbs heavier! YIKES! Going for a 3.5 mile run this morning on the road with some nice hills. Time to get back on it.


Sounds like my last 3 weeks

Im back at it though..

10K run on Sunday


StratDal - 6/5/2012 at 08:46 PM

Got back in the pool today. You couldn't have asked for better weather. Did my interval workout and feel pretty good. Back in on Thursday.


bird72 - 6/6/2012 at 02:50 AM

new upper body focus: heavy bent over rows. 5@205 heavy set for now... they kill....


DougMacKenzie - 6/6/2012 at 11:48 AM

Back in the swing of things, trying to walk away from the cookies and ice cream! More bananas, more apples, must stay away from the cookies..........


DougMacKenzie - 6/9/2012 at 12:46 PM

Good week this week, today is a day off. I'm taking one day completely off every week. I love having the time in the summer to increase my workload. Now if I could just decrease my food intake! So much BBQ around here, and all the trimmings!


WharfRat - 6/9/2012 at 09:25 PM

10 K Race tomorrow


StratDal - 6/9/2012 at 11:08 PM

Good luck Wharfy! Bring home the gold!

Ran this morning with my son who road his bike. It was a real kick. It went by fast and I didn't feel tired when I got back.

Enjoying a nice aloha vibe right now. Enjoy the weekend everyone.


DougMacKenzie - 6/11/2012 at 07:04 PM

Great workout today, back down to 218. Whew! Daughter is doing the Insanity workout for soccer, she says it is a killer. Anybody else mess with this?


StratDal - 6/12/2012 at 08:38 PM

Did my interval workout in the pool today. Good, solid workout plus some nice "scenery" too!


DougMacKenzie - 6/13/2012 at 10:39 AM

Nice run in the woods yesterday. Saw one rabbit and a tarantula.


dadof2 - 6/13/2012 at 10:53 AM

Been keeping up to my regular 5 day workout...

Have advanced from 5 to 6 miles and from no incline to 70% of the run with very steep incline.This is huge for me and I am at my college weight plus 5 lbs.

In the last 2 years my weight has gone down just over 100 lbs.

Nice to know the hard work pays off...

Continued 4x week light weights many reps(supposedly the way to go for us older folk) and my fifth day aerobics is a light half hour stroll.


dadof2 - 6/13/2012 at 10:58 AM

Oh yeah...eating good proteins,vegetables and abit of fruit and some brown rice here & there has helped a lot on weight loss too....


DougMacKenzie - 6/15/2012 at 12:29 PM

Changed my weight routine up a bit yesterday and am a little sore this morning. I like it! Chest and back today and a 3 mile run. Have a safe weekend folks.


StratDal - 6/15/2012 at 03:24 PM

Blew off running yesterday and just kicked it. Rode bikes with my son but nothing to break a sweat on. Today it's off to the pool.

Keep Rocking along everyone. Cheers!


StratDal - 6/15/2012 at 03:29 PM

quote:
Nice run in the woods yesterday. Saw one rabbit and a tarantula.


LOL! I remember once running through the neighborhood early one summer morning. All of a sudden, a buck jumped out of someone's yard. Scared the absolute %^*@!! out of me. I think I startled him too. Of course he took off and left me in the dust.

Another time there was the pretty blond out running and she stopped and bent over to tie her shoe... I was good for another 5 miles after that view!


WharfRat - 6/16/2012 at 02:06 AM

quote:
LOL! I remember once running through the neighborhood early one summer morning. All of a sudden, a buck jumped out of someone's yard


Had the same issue last night in the park. He just kinda stopped and stared as I ran by. Weird that he didnt seem scared at all.

Scale has pretty much came to a halt, mostly due to my own effups.
Working on that now though.

Doc finally gave me a "target weight" of 230.
24 more to go


DougMacKenzie - 6/17/2012 at 12:47 PM

Nice, comfortable 3 miler this morning in 27:40. Running in the mornings is so relaxing, sets the tone for the day.


DougMacKenzie - 6/19/2012 at 02:26 PM

Great run this morning! Almost feel like I'm getting into some kind of shape. Hope everyone is doing well. Keep walking the walk ratboy.


WharfRat - 6/20/2012 at 02:09 AM

quote:
Nice, comfortable 3 miler this morning in 27:40. Running in the mornings is so relaxing, sets the tone for the day.


Geez, you are leaving me in the dust there Tex..


Jeanne - 6/21/2012 at 12:23 AM

Well...I ran the Corporate Challenge last Thursday. I completed the 3.5 miles in 39:37. It was a wonderful night to run through Central Park. We started right near Strawberry Fields on our beloved West 72nd Street so of course I had some Beacon thoughts running through my head before my feet took over the running responsibilities.

In talking to people before the run I was feeling pretty good about it and my abilities until they would say things like "....but I'm so out of shape right now and I'm really slow and only run 10 min miles"

Huh? I've been thrilled to be able to get my 3 miles in after getting home from work in 30 minutes. I felt a little deflated hearing people describe this as sooooOOooooOOooooo slow. But not for long. Even though I ended up running at an 11:19 pace, I'm happy with getting it done under 40 min. and enjoyed my first experience running with thousands of people.


StratDal - 6/21/2012 at 02:33 AM

Congrats Jeanne! What a great place to run and a great accomplishment for you. Here's to more good times!


WharfRat - 6/21/2012 at 10:33 AM

Great job Red


DougMacKenzie - 6/22/2012 at 05:50 PM

Let's help remind each other that its not about how fast, how far, or how much, its just about doing it, about living a healthier lifestyle. All the rest takes care of itsdelf as long as we will just get out there and do it!

That's not to say we shouldn't measure our progress and brag when we kick butt! I did a max on bench today for the first time in over a year, did 270 fairly easily. I was pleasantly surprised, since I've been doing sets of 15 with 160 for so long. Sweet.

[Edited on 6/22/2012 by DougMacKenzie]


StratDal - 6/22/2012 at 08:30 PM

Just finished the Friday run with some friends. Got some switchbacks plus some trails along with good conversation. Great swim in the pool yesterday: 3 X 500. Sunday will be a 5 miler with junior riding his bike. Enjoy the weekend everyone. Cheers!


StratDal - 6/26/2012 at 07:57 PM

Finished today's swim with a 50 Butterfly in 1 minute. The world record for the 100 Butterfly is 51 seconds... I wasn't in a hurry!


DougMacKenzie - 6/27/2012 at 11:40 AM

My goodness its hot out here! Went for a run yesterday evening about 5pm. Big mistake. It was 106! Almost killed me. All outdoor running will be in the early morning from now until October. That is all.


WharfRat - 6/27/2012 at 01:24 PM

Yikes... Take it slow there Dug


StratDal - 6/28/2012 at 08:07 PM

1200 yards non stop in the pool today. I could have kept on going too; felt strong and in control. I'm looking to do a mile (1800 yards) by the end of the summer.


DougMacKenzie - 6/29/2012 at 02:34 PM

Had a good 3 miler this am before it gets too hot. I'm eating too much though! I hate that I can't just eat as much of what I want anymore as long as I exercise. Weight is back to 222, YIKES! Portion control sucks, but its eithr that or go back to my Big Boy clothes. Ugh.


DougMacKenzie - 7/4/2012 at 12:11 PM

Been sick the past several day swith some kind of horrible URI thing that worked it's way through our whole family, me last but not least. Thinking I may feel well enough today for a light workout. We'll see. Happy 4th to the fitness folks!


StratDal - 7/4/2012 at 12:51 PM

Ouch Doug... what a drag. Hopefully everyone is on the mend! Take it easy on your run too. No need to be in a hurry.

Jr. and I will get out for a bit this morning. He'll ride his bike while dad runs along.

Happy 4th Everyone! Keep up the good work!


DougMacKenzie - 7/5/2012 at 04:54 PM

Still haven't made it to work out, was a little sicker than I thought. Hoping to make it back this weekend. Being sick sucks!


DougMacKenzie - 7/6/2012 at 12:09 PM

Did a little interval work at the track yestrday, only about three quarter speed. 2x200, 4x200, and 6x100. Man, was it hot! Still coughig alot, so I don't won't to go to the gym yet. Hate to hack up a lung right in front of someone doing squats!


bird72 - 7/7/2012 at 04:14 AM

I have now been 3 months no red meat. 2 months no chicken. 1 month no pork, Down to eggs and fish only for meat, will stay at this point. I have a new obsession, black bean veggie burgers, I flippin' love them. I think a combination of that and work stress has inadvertantly got me 8 pounds lighter, down to 190 tonight. I still squated 405 last Sunday, so no loss of strength. Mid body fat I think, somehow my metabolism changed with new diet. I like it, but want to not lose any more weight, but I do like this weight. It is like bulking up for mass and then dieting, you really don't look smaller, in a way bigger, as proportions come back, not blocky looking.

I have encountered a thing to deal with on squats.... 405 is fine, but higher weights put one heck of a load on the feet, and that appears to be the body part to need adapting over time. At 450 experiment a month or so ago, my feet hurt for a week. I still plan to do 500 before I am 60, so I have 3 and a half years to do it.


StratDal - 7/7/2012 at 01:17 PM

Found a new trail yesterday at the top of this switchback run that I do. It was quite the decent which means it will be quite the climb going up! I'll wait until it's the fall and a little cooler before doing that.


DougMacKenzie - 7/7/2012 at 01:17 PM

Interesting observations on the diet bird. Keep us posted.


bird72 - 7/7/2012 at 02:53 PM

quote:
Interesting observations on the diet bird. Keep us posted.


will do man!

Observations to date:

Red meat has NO appeal to me this far away from having ate it. In fact, the opposite. One thing I thought about: I have not cleaned a gross out greasy pan or utensil since no red meat. (draw artery analogy at will).

I can't explain it, other than I feel, more pure in my physical sense. I don't feel as "heavy" internally from I think having meats inside me every day and the harder digestitive process that comes with it.

I love carbs, juices, fish, some veggie stuff, yes eggs and it just feels "good" living on this stuff.

I do think maybe red meat is bad in regular intake as Americans do. Not sure on pork and poultry. What I do have against them in USA commercial bought form is the "stuff" they are pumped with in their unhealthy environment they are "raised" in. Hormones and who knows what. I need to switch to organic eggs. I will next buy. (old habit on the non) Watch Youtube stuff on chicken raising, pork, etc. It will revolt you.

I find myself in the organic section a lot. Being frugal I have resisted the higher prices. How can you think that way on things that could help you be healthier? Some of the premade veg organic meals are great and easy and not that much more expensive really. I am shocked I love this path, I always mocked health whacko's before

to each their own however. my right is only mine, for me to speak of.


StratDal - 7/9/2012 at 08:09 PM

Hot today!!! Still got in my five miles but was in no hurry. It's supposed to stay warm through the end of the week. The pool will feel nice tomorrow.


DougMacKenzie - 7/10/2012 at 11:41 AM

Made it back to the gym yesterday, great to be back at it.


WharfRat - 7/11/2012 at 12:41 PM

Keep on rollin fellas

Getting tough running outside in the high temps, but it feels damn good when I finish

23 lbs away from goal!


DougMacKenzie - 7/12/2012 at 11:57 AM

Just keep working wharfy. I'm back on track after a minor setback with the URI. Life is good.


WharfRat - 7/12/2012 at 11:34 PM

quote:
Just keep working wharfy. I'm back on track after a minor setback with the URI. Life is good.


Ok, lost 3 this week.

20 more


DougMacKenzie - 7/13/2012 at 01:36 PM

Off to the gym, back down to 217 on my way to 215 (again!).


StratDal - 7/13/2012 at 03:28 PM

Nice going Doug and Wharf!

Finally-A-Friday run today. Warm and humid here in So Cal. August has come early! Will do the Friday long run today but just cruising speed.

Sunday is off to the beach... can't wait to show everyone my speedo tan!


DougMacKenzie - 7/16/2012 at 11:40 AM

Lifted a little heavier yesterday just for the fun of it. A little sore this am, but feels good. I may go heavy once a month. Still rebuilding some endurance with the running, but lungs are almost totally clear now after the URI. Life is good.


dadof2 - 7/16/2012 at 07:49 PM

Still running and lifting,but for the past 2 months I've added progressive inclines to my treadmill runs...great challenge,great rewards!


StratDal - 7/17/2012 at 08:22 PM

Kick ass day in the pool. Had the lane to myself and swam smooth and long. Thursday will be a play day... dive for the rings in the deep end!


DougMacKenzie - 7/18/2012 at 12:13 PM

Light weight workout and eliiptical routine coming up today. Keep up the good work folks.


DougMacKenzie - 7/19/2012 at 08:33 PM

Nice and easy 3 miler this morning before it got too hot. These are truly the dog days of summer!


StratDal - 7/20/2012 at 12:29 AM

Warm out this way in So Cal. With the humidity, it felt like being in the South.

Hitting the road early tomorrow morning for a long run with some climbs. After that, it's chill time.


DougMacKenzie - 7/20/2012 at 12:04 PM

Off to the gym for a nice chest, back, and abs workout, then some time on the treadmill. Keep up the good work folks!


StratDal - 7/21/2012 at 01:08 PM

Knocked off 11 miles in 80 minutes yesterday morning. I have a race coming up on September and I needed to get some miles and time pounding the pavement in. No running/swimming today or tomorrow; legs need the rest! Jr. and I will ride bikes up to Starbucks this morning but that's it. Enjoy the weekend gang!


bird72 - 7/21/2012 at 02:00 PM

Doug works abs? People on here work abs? Oh cr@p! That never occured to me. My "One Pack" is doing OK!

Squatted 425 last week and felt good and natural, so I may try 450 tomorrow. There is a guy here that does 500, I still think I maybe can. Did 450 first and only time a couple months ago, not training up properly and my feet hurt for a week. I must be sick. I am sorry if I sound ego trip on talking about squats, for some whacky reason I just love them. I do the other work outs out of duty and even skip here and there, but squats are my Sunday mandatory.


StratDal - 7/24/2012 at 08:25 PM

Did my interval workout in the pool today: 1X500 to warmup and then 14X50. I'm getting more streamlined coming off the wall and even doing a dolphin kick or two.

Tomorrow will be a light run. Here's to getting and being fit!


StratDal - 7/27/2012 at 10:54 PM

Friday run Rocked! Finished with a strong climb. That being said, I'm glad it's over. Nothing major this weekend other than bike riding to Starbucks with Jr. Cheers!


StratDal - 7/31/2012 at 08:25 PM

Nice time being outside today. Enjoyed being in the pool. 1 X 300 to warm up and then 1 X 1200 using the pull buoy. The arms and the upper torso are still feeling pumped and tight.


DougMacKenzie - 8/1/2012 at 11:16 AM

You rock SD. Too hot here for running outsdie (107 yesterday). Sticking with the tradmill for the most part. I will get out early today for interval running on the track, but it's already 82 here and the sun's not even up yet!


StratDal - 8/1/2012 at 03:28 PM

Thanks Doug. 107 is hot... ouch... last summer it hit 105 once when we went out run. We just took it easy and a short distance. No PRs that day!

82 and the sun isn't even out yet... double ouch! At least your still getting something done. Good for you.


StratDal - 8/3/2012 at 04:19 PM

Survived yesterday's swim workout... it was a chore. Arms and chest were sore from Tuesday. Today is the Friday long run. Easy on the flats but will push the climbs. Cheers gang!


DougMacKenzie - 8/3/2012 at 05:06 PM

Legs are really sore and tired today, heck, the whole body feels tired. Thank goodness this is my regularly scheduled rest day!


DougMacKenzie - 8/6/2012 at 11:19 AM

Going for a run this morning as soon as the sun comes up. Its only 77 degrees this morning! Got to take advantage of this cool spell.


StratDal - 8/6/2012 at 09:14 PM

It was 95+ today. Did a climb but at an easy pace. Thursday and Frida should be a 100+... can't wait!


DougMacKenzie - 8/9/2012 at 10:34 AM

It might actually rain here today and stay under 100! Heck, it's only 74 right now. I'm working heavy chest, shoulders, and back today, with a run on the treadmill. Hope everyone is doing well.


StratDal - 8/9/2012 at 09:00 PM

Shoot Doug... I might have to bust out the thermal wear!

Did 12X100 in the pool today. The first three sucked. Just wasn't feeling it but once I finished the piece and got to the wall, I got ready for the next one. By #7, I was feeling the mojo. That being said, it was time to hit the showers after I finished #12!


StratDal - 8/10/2012 at 09:26 PM

I'm inclined to agree...

Sex before competing: Does it boost athletes' performance?

http://us.cnn.com/2012/08/10/health/sex-athletes/index.html?hpt=hp_t2

Here's to a PR everytime!


StratDal - 8/14/2012 at 12:52 PM

It's been hot in So Cal but still getting the runs in. Saturday morning was an 11 miler and did pretty well for feeling kind of yucky. Yesterday was just a mild cruise due to sore legs and heat. Today it's off to the pool... dive for the rings in the deep end!


DougMacKenzie - 8/15/2012 at 12:28 PM

Got 3.5 miles in yesterday morning early. Tody it's chest and shoulders with a jaunt on the treadmill. Its rainng here! Woohoo!


DougMacKenzie - 8/19/2012 at 05:48 PM

Good weight workout today, went up in weights and felt good. Decent interval trainig on the treadmill. Hope everyone is still at it.


dadof2 - 8/19/2012 at 08:17 PM

Hit my personal best 6.18 miles running on treadmill.Generally I average between 5.25-5.85 each day I run.

I just felt the urge and ability to push it a bit today...a great high!

That,and over the last 2 months having my kids teach me the most effective weight lifting approaches,have felt good.


dadof2 - 8/19/2012 at 08:21 PM

quote:
Shoot Doug... I might have to bust out the thermal wear!

Did 12X100 in the pool today. The first three sucked. Just wasn't feeling it but once I finished the piece and got to the wall, I got ready for the next one. By #7, I was feeling the mojo. That being said, it was time to hit the showers after I finished #12!


I have great respect for swimmers.....huge stamina required....for wind and muscles...I'm in very good shape,but could never approach what a swimmer accomplishes....and I'm an aging ole coot


dadof2 - 8/19/2012 at 08:24 PM

quote:
Going for a run this morning as soon as the sun comes up. Its only 77 degrees this morning! Got to take advantage of this cool spell.



And given my knees and hips,I have great respect for outdoor running...something I did till my forties....keep it up Doug,you got a cool regimen going....


DougMacKenzie - 8/21/2012 at 12:03 PM

quote:
quote:
Going for a run this morning as soon as the sun comes up. Its only 77 degrees this morning! Got to take advantage of this cool spell.



And given my knees and hips,I have great respect for outdoor running...something I did till my forties....keep it up Doug,you got a cool regimen going....



I have to limit my outdoor road work to about 1-2 times a week. My knees, hips, and ankles just won't take a lot of that kind of high impact pounding (I'm 55). I can mix in a session or two on the track, walk, use the elliptical machine, and jump rope to keep it all going. I try to do more cardio than anything. I've yet to top 4 miles running anywhere! And I agree about the swimming. Its all good at this point though!


bird72 - 8/21/2012 at 06:34 PM

So, last three weeks, had a nasty respiratory bug and busy with life stuff, so managed Sunday leg workouts throughout, but missed upper body for 3 weeks on workouts.

So a couple of days ago I get back in for something besides legs. I did a huge fun workout. Did an hour and a half of just pick something and do it stuff. Mixed body parts in crazy orders, random picked machines, weights, whatever, did stuff I never do, and did shoulders back chest bi's tri's all in one workout. I got to where everything was fatigued and an incredible feel. That was fun. I am going back in and do it again tonight, then next time start the split body part by days deal again, but this was a great Muscle Confusion, return to the routine deal, and a lot of fun. I recommend throwing a "Crazy Workout" in once in a while, your body will go whooaaa wow.

Squats, momentary plateau at 425 but working on deeper and better, so that weight is starting to feel like a "normal" meaning time to move up for real.

It is fun at 56 to be squatting more than quite a few young buck big guys, who seem to minimize leg and squats and are out of proportion big top torso, puney leg look, which to me is weird looking. If anything one should under-emphasize upper body stuff to focus on legs unless you got the lucky genetics to begin with with big legs. Squats build back, torso, hips, and way more than just legs. Arnold in his prime said if you only do one excercize, squat.


StratDal - 8/21/2012 at 10:50 PM

Got back in the pool today after almost two weeks. Not bad. Just took my time and got my 1200 in. Feeling a little stiff right now but it will wear off quick.

Thanks for the props dadof2. Getting back in the pool on a regular basis is one of the highlights of the year. Now time to play my Strat!


DougMacKenzie - 8/23/2012 at 11:04 AM

Keep up the good work folks. Glad ya'll are here, helps keep me motivated. Light weight workout planned for today with an outdoor run while my daughter is at soccer practice. Hasn't hit 100 degrees in a week! I think I might have just survived another summer.


StratDal - 8/23/2012 at 07:59 PM

Nice day in the pool. Wasn't crowded, had a lane to myself. It was a good day to use the pull bouy and work the arms and chest. Tomorrow will be the Friday long run. Keep up the good work everyone!


WharfRat - 8/23/2012 at 08:06 PM

Cant seem to get back on track.

Body is breaking down a bit which isnt helping. Partially torn rotator cuff, a tingling sensation from my left knee at times which makes my lower leg numb, and to top it off I was in the ER last week with a freaking hernia.

Good times.

Guess I gotta lower the food intake being I am burning less these days.

Yay.


StratDal - 8/24/2012 at 03:05 AM

Hang in there Wharfy. If you can't exercise as much, try to watch the eating. The last thing you want to do is put on any weight.

Hopefully you can at least get out and walk some in the evening/morning. At the very least, it keeps the circulation going. Keep the Faith!


dadof2 - 8/24/2012 at 10:57 AM

Stick to protein and vegetables and select fruit...even with no workouts,pounds will melt away....


WharfRat - 8/24/2012 at 12:18 PM

quote:
The last thing you want to do is put on any weight


16 lbs in 5 months. Yea, not happy. Some is probably muscle, but I have had the rotator cuff issue for 4 months now. I can do some weight training, but I am limited. I just dont want to make this worse


StratDal - 8/28/2012 at 12:38 PM

Back to the pool today. Light run yesterday; nothing fancy. The heat will be back for the next few days so I won't be looking for trouble. Cheers!


DougMacKenzie - 8/28/2012 at 04:04 PM

I feel your pain wharfy. I'm having to lay out a bit, have some kind of problem with my heel. Feels bruised, but I got it from running. Hoping its not an achilles problem. I worked out really hard this summer, and now I seem to have a myrid of small aches and pains and my body is just feeling a bit tired. Between that, school, and the kid's incredibly busy schedule I'm giving myself 10 days of rest. I'm 4 days into it. Sometimes we just need a break. I'll let you know how it works out.


StratDal - 8/31/2012 at 03:57 PM

Friday Lite run today. Backing off a bit and giving the legs some recovery. Good day in the pool yesterday. It sure feels good when you get out and your body feels tight from head to toe.

Here's to all of us getting out and about in our own way and making the most of it... and a good sweat too! Cheers!


DougMacKenzie - 9/3/2012 at 10:36 AM

Back in the gym after my little break. Nice to be back at it but I'm a little sore today. Feels good though!


StratDal - 9/6/2012 at 08:28 PM

Great day in the pool. 300X1, 1000X1 with the pool buoy, 200X1. Felt real strong and good pushoffs on my turns. Tomorrow is my 8 miler with two big climbs. After that, no running for two weeks. Need to give the legs a re-charge and some time off.


DougMacKenzie - 9/7/2012 at 01:22 PM

Easing my way back into it and feeling good. The break was helpful, my body needed the rest.


dadof2 - 9/7/2012 at 02:53 PM

Just finished my 5th day of the week of running.....feels good to accomplish this.....gotta finish the weights and done for this week!


DougMacKenzie - 9/8/2012 at 12:07 PM

Had a great workout yesterday with legs and arms, going back for chest, back, and shoulders today. A little sore this am, but it feels good!


StratDal - 9/8/2012 at 12:34 PM

I had a great one too yesterday Doug! Did my killer 8 miler and finished the last climb with a flourish. Taking a running break for a few weeks. I'll just stick to the pool and some yoga for the time being.

Keep the faith everyone and keep chugging along!


StratDal - 9/11/2012 at 12:31 PM

Well got in a nice yoga yesterday. It's been over a year. For a while, I was doing yoga 3 times a week. It felt good. Today it's back to the pool.


DougMacKenzie - 9/11/2012 at 01:14 PM

Light wieights and running today. Sunday I added jumping rope back into the mix. Wound up talking to a guy who was just getting back into jumpinmg rope himself, he was pretty good at it. Turns out he used to box "when I was a kid." He's 70 now, looked great. Just keep working.


StratDal - 9/14/2012 at 05:58 PM

1500 yards in the pool yesterday. Today, it's yoga. Tonight, it's something very refreshing to drink. Tomorrow, it's reffing my son's soccer game. Plenty of running around in that. Cheers!


goldtop - 9/17/2012 at 03:31 AM

Did some weight training as a teen slipped a disc in my back and didn't really ever give weight training a chance. Last year I weighed 230 and in September I started using my bowflex at home and riding my bike along with going on the paleo diet. I dropped down to about 190 and then I meet a kid about 25 who's personal trainer at the 24 Hr fitness gym I joined in June. He has me back on a basic 3 times a week weight training program with 3 slightly different routines we do each week. When I first went to him I really struggled with basic balance so he gave me 3 warmup exercised for my balance and for my legs.

My legs are really weak for my size 6'1" 175 now......so that was the first priority he found

Bird72 talks about squats...and so does Evan. I avoided them because I had slipped a disc doing squats but he worked with me for several weeks getting me flexible enough and into the proper position and now i love doing squats...Bird...your weight 425 is very impressive. I am sooooo weak at this point I struggling to do front squats with about 115LBs but I do them real deep and strict and eventually I'll feel comfortable doing back squats again but probably with a wedge for my heals.

because I slipped that disc I have depended on my right leg for 30+ years and it is about 70% stronger and 1 1/2" bigger(Rounder) than my left so we are working on balancing out that before we go back to squats.

I'm down to about 175 now and 20% body fat I'm aiming for 15% and working on gaining strength while maintaining my weight. I've been working with Evan for about 6 weeks and He's really made a big change in my strength, flexibility and confidence that I can squat without getting hurt.....

I love goblet squats with a dumbbell it was the first version he got me to do correct and I feel in love with that exercise. We haven't gotten to back squats because of the strength discrepancy between my legs but we're heading there soon. Right now I'm doing some single legged leg press, extensions and lunges to try to get the left up closer to the right.

and I'm concentrating on standing on both legs with the same pressure and I start every set of stairs I climb with my left. I also put foot straps on my pedals for my bike so I can get a better leg workout and use my left leg more if I want.


StratDal - 9/17/2012 at 03:34 AM

goldtop in the house! Congrats on the weight loss! Sounds like you've got a good routine and you're sticking to it. Keep up the good work!


goldtop - 9/17/2012 at 03:41 AM

Thanks stratdal :-)


DougMacKenzie - 9/17/2012 at 11:10 AM

Cool GT! I do deep squats but only use 150-160 pounds with 3 sets of 15. I'm l;oving them.


hotlantatim - 9/17/2012 at 03:10 PM

Registered for the Boston Marathon on Friday. I'm finishing 12 weeks off from all running at the end of this month and I start running on Oct 1, which is 6.5 months from race day. Hoping my hamstring and groin hold up when I return. Been staying in shape with some good resistance & weights but my cardio shape is so far regressed from where I was 12 months ago, it's not funny. I'll get it back but it will take a while!

I'll decide at some point in the training if my goal is to race or just finish Boston.

Glad y'all are keeping it up!


WharfRat - 9/18/2012 at 02:22 AM

Good luck Tim!

And good going there GT!

Im hanging in there. Rough summer, and dealing with a few minor injuries.
Might have a pinched nerve in my neck, guessing I will be totally shut down for awhile if I take care if that one. Going for xray this wee.

Because of this, I decided to scratch the Half I had scheduled for next month.

Looking to do a relay marathon in April, then do the Half in VA again in May


goldtop - 9/19/2012 at 03:04 AM

Missed my workout today. I got called for grand jury duty and I'm the 12th alternate....So I decided to do body weight squats while I watch the Giants game. And some single leg with the other leg on a chair....


hotlantatim - 9/19/2012 at 09:47 AM

Good luck Wharfy - keep walking even if you can't run at the moment. Good luck at the doc!


WharfRat - 9/19/2012 at 12:42 PM

quote:
Good luck Wharfy - keep walking even if you can't run at the moment. Good luck at the doc!


Still running. Sure that will change if I need ( and get) surgery. Waiting for xrays.


StratDal - 9/21/2012 at 05:42 PM

Well due to some life jive, my schedule went to hell this week. Fortunately, I got in the pool yesterday for a bit and did it feel GOOD. While I wasn't setting any PRs, it just felt nice to just reach for it and exercise. Instant stress relief! Normally I don't swim on Fridays but screw it, I'm sneaking out to the pool and the very least, just play around.

Keep leadin' the charge everyone! Here's to being empowered!


StratDal - 9/25/2012 at 10:53 PM

1500 yards today in the pool today. I'm actually getting a little faster. Plus I ran for the first time in two weeks yesterday. Thighs are a little stiff but it felt good to be back on the road. Tomorrow will be a light run through the neighborhood.


StratDal - 9/28/2012 at 03:09 PM

It's been a good week of exercise so far. Two good days in the pool and I started running again. Today will just be an easy three miler. Got a bit of a stiff neck but nothing to keep me down.

Have a good weekend everyone! Cheers!


bird72 - 9/29/2012 at 08:37 PM

Goldtop, great on what you are doing! When I went back to the gym six years ago after the years of meds and all, I was atrophied and weak. Did not know if I would ever squat again, couldn't get all the way down with even just the bar. I did months of machine presses (leg sled) to build strength before trying squats again. I recommend a weight belt for sure and also I use knee wraps (the kind specifically for squatting).

squat day, today was great, starting back on the quest for heavier. worked up to a new best a double rep set at 440. I am seeing 500 will be very difficult to hit and will take very smart training. the old guy experiment continues......

"It's not a work out until the bar starts bending"


DougMacKenzie - 9/30/2012 at 11:40 AM

Life has interfered with my workouts the last couple of weeks! I've still managed to get 2-3 workouts in, just enough to keep from getting too sore after each workout. Have been eating less, so weight has remained about the same. Things shuld settle down in about a month or so, I just have to keep it together for now and find creative ways to work out. Hang in there folks! Wharfy, its all good. Just keep swimming!


StratDal - 9/30/2012 at 03:54 PM

Been there recently Doug. When I finally got the chance to exercise (swam), it was one of the most enjoyable workouts I've had in a long time. It felt good to just get out and do something for myself even for just a bit. I really felt empowered and motivated afterwards.

As long as you can get out and do something, you're on the right path. Keep the faith!


goldtop - 9/30/2012 at 08:53 PM

quote:
Goldtop, great on what you are doing! When I went back to the gym six years ago after the years of meds and all, I was atrophied and weak. Did not know if I would ever squat again, couldn't get all the way down with even just the bar. I did months of machine presses (leg sled) to build strength before trying squats again. I recommend a weight belt for sure and also I use knee wraps (the kind specifically for squatting).

squat day, today was great, starting back on the quest for heavier. worked up to a new best a double rep set at 440. I am seeing 500 will be very difficult to hit and will take very smart training. the old guy experiment continues......

"It's not a work out until the bar starts bending"


I just did back squats this week for the first time. Real light but deep. Bird???? How many times a week do you squat and do you vary your routine of leg exercises. I'm obsessed with getting my leg strength up but I know I can over train real quick so I was wondering what your progression was like. As a kid I wanted to be strong just because now I want to get as strong as possible so I have way more to lose as I get older and I want to get my leg strength way up because I want to be able to walk as long as possible in life. For me now it's all about setting up a better set of golden years


bird72 - 10/1/2012 at 05:19 AM

Squat one time a week. Two days after squat day with this type routine for me I can hardly walk. I do 8-9 sets taking an hour or so. Heavy sets toward end get 5 minutes rest between sets. No other leg excersizes except 3-4 sets leg extension machine warm ups light before the lifts. To lift heavy in your fifties heavy lifts one time a week is plenty. If you can do more than that, then you are going lighter than the heavy program which needs more max out stuff. In your fifties risk is way up and it is almost stupid I admit. Bit this has turned into some kind of zen / beat myself path thing, and from being ill to doing what an old guy shouldn't be able to do. so I am a bit whacky on this by now.

Progression" four years ago after getting healthy again joined gym, first lifting in twelve years. After leg machine for six months got to 225 rep squat sets in one year. By two years up to 280 or so. Set, to me, crazy goal of 300, figuring that was ludicrous. In 3 years was at 315 and thought, I set a crazy goal before at 300, why not be talking out my @ss and say 400? It took a year and I think it will be that (if) when I hit 500. So 200 to 500 ib five years. Most won't understand the zen part..... it is not about what anyone else does, it is me against myself.


goldtop - 10/1/2012 at 02:24 PM

quote:
Squat one time a week. Two days after squat day with this type routine for me I can hardly walk. I do 8-9 sets taking an hour or so. Heavy sets toward end get 5 minutes rest between sets. No other leg excersizes except 3-4 sets leg extension machine warm ups light before the lifts. To lift heavy in your fifties heavy lifts one time a week is plenty. If you can do more than that, then you are going lighter than the heavy program which needs more max out stuff. In your fifties risk is way up and it is almost stupid I admit. Bit this has turned into some kind of zen / beat myself path thing, and from being ill to doing what an old guy shouldn't be able to do. so I am a bit whacky on this by now.

Progression" four years ago after getting healthy again joined gym, first lifting in twelve years. After leg machine for six months got to 225 rep squat sets in one year. By two years up to 280 or so. Set, to me, crazy goal of 300, figuring that was ludicrous. In 3 years was at 315 and thought, I set a crazy goal before at 300, why not be talking out my @ss and say 400? It took a year and I think it will be that (if) when I hit 500. So 200 to 500 ib five years. Most won't understand the zen part..... it is not about what anyone else does, it is me against myself.


So what is the rest of your weekly routine? Right now I'm not really worried about my max because it's so low it's not worth thinking about. I want in a year to get to 225 for sets of 10 and f I can get to 300 in a couple of years I think I'd be very happy with that progression


StratDal - 10/9/2012 at 08:29 PM

Hi gang. Pool workout today. Did 2 X 500 and then spent the rest of the time trying out my snorkeling gear for our upcoming trip. It was nice to just play around for a bit.


Dannyspell - 10/9/2012 at 08:39 PM

Arms and back workout today with some cardio...........


Dannyspell - 10/9/2012 at 08:40 PM

Tomorrow shoulders and legs with some cardio......


StratDal - 10/11/2012 at 02:44 AM

Great run today with some beautiful So Cal fall weather. Legs were fresh and I hauled. Next week, it will be some Diamond Head runs! Aloha!


Dannyspell - 10/11/2012 at 02:45 AM

Shoulders and legs tonight. My legs feel like jello...........


Dannyspell - 10/11/2012 at 09:53 PM

Arms and back today. I have opted for a split routine..........And cardio!!


Dannyspell - 10/11/2012 at 09:54 PM

Need tospend more time on the abs!!!


goldtop - 10/11/2012 at 10:46 PM

quote:
Arms and back today. I have opted for a split routine..........And cardio!!


I do a split on the weekends, Saturday Legs, Sunday Upper body, and 2 full body workouts during the week..

I needed a day just to target my spindle legs and my wife sleeps in on the weekends so I figure it gives me time to get out of the house and not be making noise while I do something good for my health cause I spent a lot of years doing not good things for my health ...like nothing at all


bird72 - 10/12/2012 at 03:32 PM

wish me luck, will go for 450 tomorrow on squats, did 445 double last weekend. A couple months ago when maxing around 405 I tried a 450 walkout only (no squat) and my feet(!) hurt for a week. So last week 445 felt really good so I evidently have conditioned up, including my feet. It was the bones that hurt, so there is all kind of physics involved in training up and pushing limits.


DougMacKenzie - 10/13/2012 at 12:14 PM

I'm on the same basic schedule as goldtop, with cardio thrown in every workout. Some days I jump rope, some days the elliptical machine, some days I run, some days I walk. Just depends on what I feel like, and I keep the cardio stuff going for at least 30 minutes. Seems to be working! Good luck bird!


Dannyspell - 10/13/2012 at 12:30 PM

Ughh. Shoulders and legs tosay. Does anyone use protien shakes after workouts??


goldtop - 10/13/2012 at 05:28 PM

quote:
wish me luck, will go for 450 tomorrow on squats, did 445 double last weekend. A couple months ago when maxing around 405 I tried a 450 walkout only (no squat) and my feet(!) hurt for a week. So last week 445 felt really good so I evidently have conditioned up, including my feet. It was the bones that hurt, so there is all kind of physics involved in training up and pushing limits.


quote:
I'm on the same basic schedule as goldtop, with cardio thrown in every workout. Some days I jump rope, some days the elliptical machine, some days I run, some days I walk. Just depends on what I feel like, and I keep the cardio stuff going for at least 30 minutes. Seems to be working! Good luck bird!


Good luck Bird....Just did my legs this AM.....peaking out at 130 for sets of 6.... You better start worrying bird....I'm only 320 pounds behind you...I bet you can feel my breath ...

OK Doug.....I haven't gotten much cardio in lately....gotta get back on my bike soon. I'm was down to 170 this week so I gotta start adding some more complex carbs back in to my diet so I can put a little good weight back on to push those squats up....I'm forgoing bench press for incline bench. I figure my bench goes up as I get stronger on inclines and I get a better chest workout for some reason on an incline.


bird72 - 10/13/2012 at 08:34 PM

Goldtop, do the 130 until you can do 8 then jump to 150..... when you can do 8-10 rep set at max, then add a ten'r each side even if you only can do 3 rep sets, that will not last long, then you will be up to 5 or 6 before you know it. I really recommend knee wraps as you go heavier. 4 wraps around, top to bottom, then an x pattern wrap, then one more around wrap at top.

Got the 450 double today, felt great, need to work at depth, but it was weird.... 405 felt heavy today, and had myself talked out of going higher, and then realized how lame that was, and just made it mandatory. I really dig the zen of it, and I think maybe that is what some of y'all find in the running thing, just in a different way.


Brendan - 10/13/2012 at 10:45 PM

I just ran my 2nd 5K today. Took 2 minutes off my time from my first, which was just last weekend.


goldtop - 10/13/2012 at 11:35 PM

quote:
Goldtop, do the 130 until you can do 8 then jump to 150..... when you can do 8-10 rep set at max, then add a ten'r each side even if you only can do 3 rep sets, that will not last long, then you will be up to 5 or 6 before you know it. I really recommend knee wraps as you go heavier. 4 wraps around, top to bottom, then an x pattern wrap, then one more around wrap at top.

Got the 450 double today, felt great, need to work at depth, but it was weird.... 405 felt heavy today, and had myself talked out of going higher, and then realized how lame that was, and just made it mandatory. I really dig the zen of it, and I think maybe that is what some of y'all find in the running thing, just in a different way.


Sounds like a good plan Bird....Right now I start at 95 for 10 115 for 10 125 for 8 and then I did 2 sets of 6 at 130.....I'm really trying to keep perfect form because of my back problems so to even squat at all is a big accomplishment....300 in 2 years is the goal...225 next year for reps......450 for 2 is great!!!!!

Brenden taking 2 minutes off is huge ......very cool........


WharfRat - 10/14/2012 at 01:00 PM

quote:
I just ran my 2nd 5K today. Took 2 minutes off my time from my first, which was just last weekend.


Good stuff bro

I would imagine you are a hell of alot faster then me though


Brendan - 10/14/2012 at 10:10 PM

quote:
quote:
I just ran my 2nd 5K today. Took 2 minutes off my time from my first, which was just last weekend.


Good stuff bro

I would imagine you are a hell of alot faster then me though
Yeah, I don't know about that. Not breaking any records here... Having fun though.

I think I'll do Allaire next.


WharfRat - 10/14/2012 at 10:24 PM

quote:
quote:
quote:
I just ran my 2nd 5K today. Took 2 minutes off my time from my first, which was just last weekend.


Good stuff bro

I would imagine you are a hell of alot faster then me though
Yeah, I don't know about that. Not breaking any records here... Having fun though.

I think I'll do Allaire next.


My PR is 30:51.
Closest I have come since is 32:40.
Not sure what the hell the deal is there. Getting frustrated


DougMacKenzie - 10/15/2012 at 10:13 AM

Why get frustrated? Any time old farts like us get off the couch and go work out its a huge plus! Anything at all is a hell of a lot better than nothing. Just enjoy the ride, the "zen" of it all. Its all good.


goldtop - 10/18/2012 at 05:10 PM

Squats this morning 2 sets of 10 with 115 2 sets of 6 with 135 then another set of 10 with 115. I'm trying to push the weight up a little each workout.....since I'm so dang weak in my legs it's shouldn't be hard to expect 5lbs a week in gains for a while.....Trying to go low and keep my back straight. I'm still using wedges under my heels until I get a little more flexibility in the hips and back


StratDal - 10/21/2012 at 08:49 PM

Wow! Sounds like everyone had some good workouts last week!

I was off on vacation in Hawaii. Got four great morning runs in including one around Diamond Head. Finished them off with a relaxing swim in the ocean; good for the legs! It was a fun time enjoying all things Aloha.


Dannyspell - 10/21/2012 at 08:54 PM

quote:
quote:
wish me luck, will go for 450 tomorrow on squats, did 445 double last weekend. A couple months ago when maxing around 405 I tried a 450 walkout only (no squat) and my feet(!) hurt for a week. So last week 445 felt really good so I evidently have conditioned up, including my feet. It was the bones that hurt, so there is all kind of physics involved in training up and pushing limits.


quote:
I'm on the same basic schedule as goldtop, with cardio thrown in every workout. Some days I jump rope, some days the elliptical machine, some days I run, some days I walk. Just depends on what I feel like, and I keep the cardio stuff going for at least 30 minutes. Seems to be working! Good luck bird!


Good luck Bird....Just did my legs this AM.....peaking out at 130 for sets of 6.... You better start worrying bird....I'm only 320 pounds behind you...I bet you can feel my breath ...

OK Doug.....I haven't gotten much cardio in lately....gotta get back on my bike soon. I'm was down to 170 this week so I gotta start adding some more complex carbs back in to my diet so I can put a little good weight back on to push those squats up....I'm forgoing bench press for incline bench. I figure my bench goes up as I get stronger on inclines and I get a better chest workout for some reason on an incline.
Know a champion bodybuilder in Jax. Beleive he is a 2 time national champion. Anyway he never does flat benchs only incline benchs. Must be working........


WharfRat - 10/22/2012 at 12:13 AM

quote:
Why get frustrated? Any time old farts like us get off the couch and go work out its a huge plus! Anything at all is a hell of a lot better than nothing. Just enjoy the ride, the "zen" of it all. Its all good.



StratDal - 10/24/2012 at 08:51 PM

Been some nice fall weather the last few days. It's made for some nice runs. I did the full switch back trail today and then finished the last mile home fast. Felt good to open it up a bit.


StratDal - 10/31/2012 at 08:15 PM

Got in 7 miles today which included some up and down trails. Looking forward to the winter when the hills and the trails will be green.


Dannyspell - 10/31/2012 at 08:25 PM

quote:
quote:
Arms and back today. I have opted for a split routine..........And cardio!!


I do a split on the weekends, Saturday Legs, Sunday Upper body, and 2 full body workouts during the week..

I needed a day just to target my spindle legs and my wife sleeps in on the weekends so I figure it gives me time to get out of the house and not be making noise while I do something good for my health cause I spent a lot of years doing not good things for my health ...like nothing at all
I hear you Goldtop!!!!


Dannyspell - 10/31/2012 at 08:32 PM

Goldtop I know about those spindle legs. I've tried everything working them heavy and light. Just hasn't worked for me. But I keep trying......


goldtop - 10/31/2012 at 11:56 PM

Hey dannyspell.....I got hope... :-)

I've put a little size on them and my left leg is a little closer in size to my right. This Month I put on about 20LBS of gains on squats. I was surprised ...I'm chasing Bird72.....Gonna Squat tomorrow


Dannyspell - 11/1/2012 at 03:00 AM

That's the spirit goldtop. You certainly made more progress than me. Think it just might be one of those genetic things with me. Anyway no more squats for me. Hip replacement 2 yrs ago. Good luck and go for it!!!


Dannyspell - 11/1/2012 at 03:05 AM

Ortho doc restricted me to leg presses and not over 100lbs.


DougMacKenzie - 11/2/2012 at 10:59 AM

I've gone back to heavier bech press, just couldn't stop myself! I'm trying to do some type of cardio every day, even if it's just walking. Limiting my strength training to 4 times a week. Feeling good!


Dannyspell - 11/2/2012 at 11:26 AM

Doug I cut my weight training from six to five days a week. Just didn't feel my body was recovering properly. I do a split routine of chest and triceps day 1 then arms and back day 2 then shoulders and legs. I try to go heavy on round one and light on round 2. Abs and cardio everyday. Feeling pretty good with it.


DougMacKenzie - 11/2/2012 at 02:53 PM

I do a similiar type routine. I found as I got older my body just did not recover as fast or as efficiently as it used to (imagine that!). Only took me about 4 or 5 years to accept it.


StratDal - 11/2/2012 at 03:12 PM

Happy Friday gang! My favorite day to exercise. 1200 - 1500 yards in the pool today with a short run to and back.

Make it a good one! Cheers!


StratDal - 11/8/2012 at 09:37 PM

Well I finally did it gang. I swam a mile (plus a little extra; easy to lose count of laps) non stop. I just said to myself this morning, "Today is the day." Fortunately, the pool wasn't crowded and I had a lane to myself the whole time. Started off slowly and worked my way into a good rhythm and zone. Arms are a little tired and I think I'm growing some gills on my neck... other than that, it's all good!


DougMacKenzie - 11/9/2012 at 02:36 AM

Dude, that is such a long way to swim! Congrats! I took my son with me to work out on Sunday, it was great. He wants to start going every Sunday with me, and I'm going to take him., Doesn't get much better than that.


Dannyspell - 11/9/2012 at 03:09 AM

Does anyone use protien supplements. My buddy that runs the gym told me there is a 45 min. window to take it. It helps repair the muscle micro tear with the muscle tears after lifting weigthts


goldtop - 11/9/2012 at 04:52 PM

quote:
Does anyone use protien supplements. My buddy that runs the gym told me there is a 45 min. window to take it. It helps repair the muscle micro tear with the muscle tears after lifting weigthts


I use Whey and casein protein supplements. I don't enjoy eating as much as I use to...bloating...etc...so I use protein supplements to make up where I don't get enough animal protein....

Whey is fast absorbing 15 grams per hr and casein is slow absorbing 5 grams per hr. On the days I work out I make a protein drink in the morning with a cup of cold water, 1 banana, 5 strawberries and a hand full of a frozen triple berry mix I get at the grocery store. My strawberries are also frozen. I use 2 scoops of the whey 50 grams of protein and I drink half before my workout along with a bowl of oatmeal and then after my workout I drink the other half of the protein drink. casein I use at night before bed and I mix 2 scoops, 50 grams, with either water or milk. casein is thick and it makes great milk shakes. Sometimes at night I will eat cottage cheese, it is the source that both protein powders are derived from.




StratDal - 11/14/2012 at 03:18 AM

Another nice day at the pool. Took it easy today. Used the pull-bouy most of the time.

Tomorrow it's back out on the road.


hotlantatim - 11/14/2012 at 06:26 PM

Been going to Physical Therapy for my sports hernia and hamstring issues. I'm now up to running 4 miles three times per week (between 8:05-8:35 per mile). Hoping the PT works as I turned by issue last fall into a chronic problem by not resting, particularly after my marathon.

Still hitting the gym or doing Perfect Pushup workoout at home (2-3/week strength stuff).

Can't wait to get everything back to where it was in summer 2011.


StratDal - 11/20/2012 at 01:51 PM

Finally got out and ran yesterday. It was the first time since last Wednesday. Nice fall weather and just cruised with my friend. Worked the last part of the climb but didn't go all out. I can tell this morning because my legs are stiff.

Looking forward to getting into the pool today and on Friday. Going running on TG morning is always fun. Then again, hanging out works too!


tcatanesi - 11/20/2012 at 03:46 PM

Hey Strat, you finally have a show coming your way!! GA&F on 1/9 in San Diego...


DougMacKenzie - 11/22/2012 at 12:26 PM

Worked out really hard the last couple of days, a little sore and stiff today. Good day to eat like a pig, lay around and watch football. Back at it tomorrow!


StratDal - 11/22/2012 at 02:34 PM

Happy Thanksgiving to the FITNESS Crew! You're all a great and dedicated bunch. Here's to the empowerment of exercise and the satisfaction of finishing a workout. To many more!


Dannyspell - 11/22/2012 at 02:58 PM

My gym is closed tomorrow. How insane I'm bummed........


goldtop - 11/22/2012 at 07:01 PM

quote:
My gym is closed tomorrow. How insane I'm bummed........


Happy Thanksgiving to all... :-)

Mine is open until 2PM today reopens tomorrow at 6AM....

Got a workout in today. Had a little set back last week...Tried dead lifting for the first time in a very long time and didn't take my time warming up and slipped my disc that likes to go out when I do something stupid....Needless to say I need to back my weights back down on my squat too....Did some light squats and dead lifts this week and took a little more time stretching....Most of the problem is really the strength difference between my right and left legs....My left is weak and tight as hell because of the constant spasms and atrophy over the years....Working on it.....lots of stretching these days



[Edited on 11/22/2012 by goldtop]


Dannyspell - 11/23/2012 at 01:24 AM

Glad you get to go workout tomorrow. I think it sucks mine is closed!!!!


StratDal - 11/28/2012 at 05:41 PM

Well I hope everyone enjoyed their Thanksgiving and are now back in the groove.

It's coolish and it's supposed to rain today. Not sure if I'm hitting the pool or the pavement today. Fortunately, the pool is heated (outdoor one) and it's sort of fun swimming when it's raining. It's less crowded too. Then again, running out in the rain is like being a kid again. The rain takes your mind off the pain too! We'll see...


DougMacKenzie - 11/28/2012 at 08:13 PM

Anytime Fitness baby! Open 24/7. I've been taking my 12 yo son with me on Sunday mornings. Very cool and lots of fun to workout with him.


goldtop - 11/28/2012 at 11:53 PM

quote:
Anytime Fitness baby! Open 24/7. I've been taking my 12 yo son with me on Sunday mornings. Very cool and lots of fun to workout with him.


What age is a good time to start weight training? I have a 11 year old nephew who played Pop Warner football last year...is he too young to start with some basic weight training?

I figure a twice a week full body would be a good start for him...any thoughts??

day 1
Squats
Bench
bent rows

day 2
Deadlift
Shoulder press
Pulldowns or chin-ups


Dannyspell - 11/29/2012 at 12:05 AM

Sounds like a good routine too me. Thing is not to overtrain at such a young age.......


Dannyspell - 11/29/2012 at 12:11 AM

Don't forget the cardio....


DougMacKenzie - 11/29/2012 at 11:55 AM

I think the 11-12 yo range is okay, as long as they focus on form and repetition and not how much weight they can lift. 2-3 sets at 10-12 reps at weights he can do cleanly is whaqt I have my son do, and we always end with some kind of cardio. He goes with me once a week and works out at home with push-ups, sit-ups, etc. a couple of times a week. My daughter is starting serious strength taining this year with her soccer team. So glad the kids are making this part of their lifestyle!


StratDal - 11/29/2012 at 09:27 PM

Quick and sweet in the pool today. It's been raining so it wasn't crowded. Back-to-back days and I'm feeling it in the arms and chest. Love it!


goldtop - 11/30/2012 at 09:49 PM

quote:
I think the 11-12 yo range is okay, as long as they focus on form and repetition and not how much weight they can lift. 2-3 sets at 10-12 reps at weights he can do cleanly is whaqt I have my son do, and we always end with some kind of cardio. He goes with me once a week and works out at home with push-ups, sit-ups, etc. a couple of times a week. My daughter is starting serious strength taining this year with her soccer team. So glad the kids are making this part of their lifestyle!


what weight training movement do you have him doing?

I'm on a 5X5 strength program for the next month All basic movement I'm doing 5 sets of 5 reps trying to add weight or reps each workout. I've actually been doing it for the last few weeks. So Squats, Incline bench, barbell rows, deadlifts pulldowns etc I'm doing the 5X5 and then dumbbell exercises I'm doing the more traditional 3 X 10. went up about 15Lbs per exercise this month but when your starting at the bottom those kind of gains are possible...I'm sure I'll slow down as I start to use more weight.....Did 5 X 5 with 145 on squats today...so up to 155 next workout...watch out bird..... I'm only 300 Lbs behind....


DougMacKenzie - 11/30/2012 at 10:12 PM

quote:
quote:
I think the 11-12 yo range is okay, as long as they focus on form and repetition and not how much weight they can lift. 2-3 sets at 10-12 reps at weights he can do cleanly is whaqt I have my son do, and we always end with some kind of cardio. He goes with me once a week and works out at home with push-ups, sit-ups, etc. a couple of times a week. My daughter is starting serious strength taining this year with her soccer team. So glad the kids are making this part of their lifestyle!


what weight training movement do you have him doing?



We do the basic stuff,chest, back, and abs one day, arms, legs, shoulders as another workout.


goldtop - 12/1/2012 at 06:58 AM

quote:
quote:
quote:
I think the 11-12 yo range is okay, as long as they focus on form and repetition and not how much weight they can lift. 2-3 sets at 10-12 reps at weights he can do cleanly is whaqt I have my son do, and we always end with some kind of cardio. He goes with me once a week and works out at home with push-ups, sit-ups, etc. a couple of times a week. My daughter is starting serious strength taining this year with her soccer team. So glad the kids are making this part of their lifestyle!


what weight training movement do you have him doing?



We do the basic stuff,chest, back, and abs one day, arms, legs, shoulders as another workout.


Do you have him do more than one exercise per body part? and how many sets & reps per exercise do you have him do....? sorry for so many questions I just really want to start him on the right path and not injure him or create problems with his normal growth


DougMacKenzie - 12/1/2012 at 01:58 PM

quote:
quote:
quote:
quote:
I think the 11-12 yo range is okay, as long as they focus on form and repetition and not how much weight they can lift. 2-3 sets at 10-12 reps at weights he can do cleanly is whaqt I have my son do, and we always end with some kind of cardio. He goes with me once a week and works out at home with push-ups, sit-ups, etc. a couple of times a week. My daughter is starting serious strength taining this year with her soccer team. So glad the kids are making this part of their lifestyle!


what weight training movement do you have him doing?



We do the basic stuff,chest, back, and abs one day, arms, legs, shoulders as another workout.


Do you have him do more than one exercise per body part? and how many sets & reps per exercise do you have him do....? sorry for so many questions I just really want to start him on the right path and not injure him or create problems with his normal growth

Workout 1:
Sit ups, bench (flys), lat pulls (upright rows), leg raises, incline bench (flys), seated rows (upright rows), sit ups, military press (flys), the machine where you put your arms under the pads and raise them while seated to work your shoulders (upright rows), leg raises, cardio.
WO 2:
sit ups, squats (lunges), curls (pull ups), tricep raises (bar dips), leg raises, hamstring curls (lunges), iso dumbell curls (pull ups), skull crushers (bar dips), sit ups, leg press (lunges), iso bar curls (pull ups), tricep pull downs (bar dips), leg raises, cardio.
WO 3:
sit ups,wide grip pull ups, decline bench, tricep pull overs, reverse flys. 4 super sets of 15 reps each. Cardio.

For the first two workouts, we do 2 sets of 15 reps each for ech exercise. The exercises in parentheses we do 1 set of 15 as a burn out set right after the exercise before it to really work that muscle group. Each workout takes from an hour and fiften minutes to an hour and a half (including the cardio). We do the cardio for 30 minutes and swtich between jumping rope, the elliptical machine, running on the treadmill, and hitting the heavy bag. We really focus on proper form and technique and don't worry at all about how much weight we're using. At his age we don't want to put too much stress on joints, ligaments, etc. Just work each muscle group enough to get into the tear down =build up cycle. Any resistence traiing at all is good!


Dannyspell - 12/1/2012 at 02:11 PM

Sounds like a pretty good routine Doug. Don't forget to stress proper nutrition. Lots of protein.......


goldtop - 12/2/2012 at 12:13 AM

quote:
quote:
quote:
quote:
quote:
I think the 11-12 yo range is okay, as long as they focus on form and repetition and not how much weight they can lift. 2-3 sets at 10-12 reps at weights he can do cleanly is whaqt I have my son do, and we always end with some kind of cardio. He goes with me once a week and works out at home with push-ups, sit-ups, etc. a couple of times a week. My daughter is starting serious strength taining this year with her soccer team. So glad the kids are making this part of their lifestyle!


what weight training movement do you have him doing?



We do the basic stuff,chest, back, and abs one day, arms, legs, shoulders as another workout.


Do you have him do more than one exercise per body part? and how many sets & reps per exercise do you have him do....? sorry for so many questions I just really want to start him on the right path and not injure him or create problems with his normal growth

Workout 1:
Sit ups, bench (flys), lat pulls (upright rows), leg raises, incline bench (flys), seated rows (upright rows), sit ups, military press (flys), the machine where you put your arms under the pads and raise them while seated to work your shoulders (upright rows), leg raises, cardio.
WO 2:
sit ups, squats (lunges), curls (pull ups), tricep raises (bar dips), leg raises, hamstring curls (lunges), iso dumbell curls (pull ups), skull crushers (bar dips), sit ups, leg press (lunges), iso bar curls (pull ups), tricep pull downs (bar dips), leg raises, cardio.
WO 3:
sit ups,wide grip pull ups, decline bench, tricep pull overs, reverse flys. 4 super sets of 15 reps each. Cardio.

For the first two workouts, we do 2 sets of 15 reps each for ech exercise. The exercises in parentheses we do 1 set of 15 as a burn out set right after the exercise before it to really work that muscle group. Each workout takes from an hour and fiften minutes to an hour and a half (including the cardio). We do the cardio for 30 minutes and swtich between jumping rope, the elliptical machine, running on the treadmill, and hitting the heavy bag. We really focus on proper form and technique and don't worry at all about how much weight we're using. At his age we don't want to put too much stress on joints, ligaments, etc. Just work each muscle group enough to get into the tear down =build up cycle. Any resistence traiing at all is good!


OK...cool...I really appreciate the information.....I saw him yesterday....I think maturity wise he needs another year. He likes to goof off too much still and I can't get him to take anything serious so I think another year I'll give it a try...I did ask him and he seems interested but then he runs over and jumps on the couch head first....ouch.... ...Kids....


StratDal - 12/4/2012 at 09:44 PM

Nice, December So Cal day today. Worked the climb and finished strong at the top and at the end.


StratDal - 12/6/2012 at 09:11 PM

Relaxing run today with my buddy. Days like today are why I love California!


DougMacKenzie - 12/6/2012 at 09:51 PM

Worked hard the last 2 days, finished yesterday on the rowing machinre just for something different. Man, am I sore today! Thanks goodness it's a day off. Back at it tomorrow.

Strat, my daughter was in San Diego for a soccer tournament last week. She couldn't believe it rained the first two days she was there after I spent so much time bragging on the weather. First thing she said when she got back: It's so humid here! That was 10pm.


goldtop - 12/7/2012 at 06:00 PM

Looks like everyone is making great gains...I got my squat up to 155 today for 5 sets of 5....I'm doing a 5X5 routine once a week for all compound exercises to hopefully push the weights up...The other days I do the more traditional 3 X 10 method. I starting to do a few sets flat footed with light weights to help stretch the muscles needed to get rid of the wedges. I'm also doing some leg presses first to help stretch the hips before I squat. 5X5 upper body tomorrow and rest on Sunday...gotta watch the 49ers....The futures now with Colin Kapernick...sorry Alex...but that's an entirely different thread

Keep it up guys....


goldtop - 12/8/2012 at 07:28 PM

Got all my 5X5 weights today for Incline bench, bent rows, seated Barbell press and close grip pull downs. I also warmed up with dumbbell pullovers and finished with a couple sets of preacher curls and tricep push downs...I only do arm work once a weak...I enjoy compound exercises way more than isolation exercises...49ers tomorrow and rest


StratDal - 12/12/2012 at 03:52 AM

Two great workouts today and yesterday. Great run on Monday with a fast climb. It's the fastest I've run the switch back in a long time. Today was a pull-bouy day in the pool. Pulled for a 1100 yards. Felt it in the lats and the shoulders.

Tomorrow it's supposed to rain. Three miles of just playing around being outside.

[Edited on 12/12/2012 by StratDal]


Dannyspell - 12/12/2012 at 01:01 PM

Bench and Tris today. I do the push one day and pulls the next day. Abs and cardio everyday. Day 1}bench and tris. Day 2}arms and back. Day 3}shoulders and legs.


goldtop - 12/12/2012 at 11:36 PM

quote:
Bench and Tris today. I do the push one day and pulls the next day. Abs and cardio everyday. Day 1}bench and tris. Day 2}arms and back. Day 3}shoulders and legs.


Seems to be a common workout I find out on the Internet. My routine has been based on my imbalances so I work legs one day then upper body the next doing 3 groups of push pull exercises. Even legs I do push pull Squats then Romanian Deadlifts, Leg Press - seated leg curl...etc I have 3 different upper and lower body routines I cycle through each week. I'll stick with this until the beginning of the year then back to full body every other day for 6 weeks..keep changing it up. I need to add some dips and chin-ups but I'm not very good at chins so it's like sets of 2.....


DougMacKenzie - 12/13/2012 at 02:22 PM

Chest, back and shoulders today. I'm really digging the rowing machine as on off day kind of light workout, but it still kicks my butt!


StratDal - 12/14/2012 at 01:00 PM

Friday fun run today! Have a good workout everyone. Feel empowered!


Dannyspell - 12/14/2012 at 01:12 PM

Enjoy!!!


hotlantatim - 12/14/2012 at 02:50 PM

Been getting back into my running since Oct 1, along with a good bit of Physical Therapy for my groin & hamstrings. Feeling best I have in a long time. Did a sub-7 minute/mile, 3.5 mile, hilly course on Saturday. Did my longest run of 7-8 miles on Wednesday morning....nothing fast. Hit the gym & the PT guy twice each this week too.

Danny-I tend to do the same in the gym: pushes on same day (chest, tri, shoulder) and pulls on the other (bicep, back) plus abs on random days. Got into that 20+ years ago. These days I'm into mixing it up more with perfect-push ups at home (and pull up bar when I'm healthy). PT guy has me doing more leg workout than I've ever done, too.

Definitely on the upswing heading toward 2013!


DougMacKenzie - 12/14/2012 at 03:04 PM

Too bad we only have one more week to go.


bird72 - 12/14/2012 at 04:07 PM

Hope everyone is kickin' butt on the workouts!

Made a RADICAL change in my physical world.... had gave up red meat and pork months ago, but still ate tons of dairy, fish and too much fat intake. Went totally organic and totally non dairy and vegitarian EXCEPT a one day a week fresh caught salmon meal. Tofu / soy / bean stuff also, etc. Two weeks into it results are shocking, to me. I have started noticing definition, can see the bicep / tricep definition in arms, and my stomach fat area is shrinking. The first week on this, I felt an odd sensation, like all the cells in my body are tingling. I have more energy, and my joints are feeling better. I am eating more and new veggies I have never ate in my life. Lots of carbs. Do protein shakes still (fruit, juice, etc). I actually enjoy veggies now, and crave fruit more. I have done reserach and found protein is in most foods, amazing the veggies that have it. If you eat wide and varied diet like this, you will get PLENTY of protein, more than the daily recommended. A steak has triple the daily protein needed alone, and also the total or more of daily fat recomended, so that is trade off. Fish is no better, amazingly. I have more energy at gym, and no strength loss. I LOVE it!!!!!!!!!! And NO effin' heart attack in my future! And definition was an abstract concept to me, so THAT is cool too!


StratDal - 12/19/2012 at 10:40 PM

Good info Bird. Glad it's working out for you!

Well we have a break in the storms today. Not a cloud in the sky but cool temps and windy. Ran up to the water tank. All climb and a great view; snow on the mountains.


WharfRat - 12/20/2012 at 02:35 AM

Good to see you guys still kicking @ss

Im hanging in there.Just maintaining these days.. with a slight gain.

Looking into joining a crossfit class to kick things up a notch
Seems pretty intense, but I think im ready for it.

Still running 20-25 miles a week. Light lifting 2x a week. Once I am at goal, I will start "bulking up" a bit.

Total loss is at 241 right now.
Just keep on keeping on boys. It CAN be done


StratDal - 12/20/2012 at 01:06 PM

Right on Wharf! Congrats on the weight loss. That's some good mileage you're running too. Keep it going. Cheers!


Dannyspell - 12/20/2012 at 01:26 PM

Congrat's Wharf!!


DougMacKenzie - 12/21/2012 at 11:12 AM

That's awesome ratboy! I'm steadily at it, into a pretty good groove right now. Working more on the rowing machine and liking it. Always nice to throw something new or different into the mix.

Hey Wharfy, how 'bout them Cowboys!


goldtop - 12/21/2012 at 06:03 PM

Gotta say I've been neglecting my cardio. I lost a little too much weight so I backed off to try to put a few LBS back on. Got down under 170...way light for my height and body...

Did squats today...I'm able to flat foot it now and so I'm working my weights back up...


DougMacKenzie - 12/22/2012 at 03:40 PM

Great workout this morning, now the kids and I are heading out to watch three (count 'em, THREE!) state high school championship games at Cowboys' Stadium. That place is awesome! Hope everyone has a very merry Christmas.


StratDal - 12/28/2012 at 04:21 PM

Got out for a run this morning in the we chill. No swimming this week since the pools are closed. I'll run again Sunday to keep all the Christmas cheer in check!


goldtop - 12/30/2012 at 07:26 PM

Cold cold cold here...Just wrapped up my 2 months of a 6 day upper/lower split...gonna move to a 4 day upper/lower split and put some cardio back in...The plan was to eat like I wanted during the holidays and not gain too much weight...I made it through and now back to our regular diet plan. Made some good gains but I can tell I'm starting to over train on the 6 day.

did a light full body today...rest tomorrow and start the 4 day on Tuesday


StratDal - 12/31/2012 at 09:20 PM

Final run for 2012. Ran our luntime 7 miler. Worked the last climb and finished strong. Mission accomplished!

I want thank everyone for the participation in this thread. It's great we're making the most of the opportunity to exercise. It's also motivating. Keep up the good work!

Here's to 2013! "The road goes on forever..."


bird72 - 1/1/2013 at 03:47 AM

Ya, last work out of 2012....... did an hour and fifteen minutes of triceps only, that is fun to do, blast the heck out of one body part you don't usually. I either do tris with chest or shoulders usually. But when you only do one body part and blast it, that is where the gains come. Did two handed dumbell extensions behind head, drop down to neck, then extend over head. Weight progression of sets: 50 for 8 / 70 for 8 / 90 for 7 / 100 for 6. I do them standing, only way of getting the heavier weight up, a swing motion to get to my shoulder. Then did two sets of dumbell kickbacks, first set 80 pound, last set 100, 8 reps each set. Finished on pushdowns on pulley machine 4 sets to full stack. The when my tris were totally fried, did three sets of one handed pulley extensions, hold elbow with one hand and extend handle straight in front, very strict form and slow. at that point, last set down to 20 pounds and can hardly do it.

I am going to go back to seated dips for tri's. Trouble is I need a helper to set plates on my lap (and hold in place while I do them). I used to do (3) 45's stacked, so I know I can still no doubt, I think doing 4 plates will be my new goal. Arnold swore by them, and they flat work.

I am hoping my talk of this stuff will motivate some of y'all to THINK BIG


DougMacKenzie - 1/1/2013 at 05:42 PM

Had a great first workout of the year today, and feel great! Have added more running-cardio on days I used to take off, and now that I am adjusting to it and getting in a little better shape I'm loving it! The gym was packed today, but you know it will be like this for a month or so, then thin out again. Not us! We're in it for the long haul. Happy New Year to all you gym rats.


WharfRat - 1/2/2013 at 01:27 PM

quote:
We're in it for the long haul.


True story


WharfRat - 1/2/2013 at 01:34 PM

Been a pretty tough few weeks/months/year but I am 100% back on my game. Ive come too damn far to eff this up now.

For those not on FB, I thought I would share this with you guys.





The Road Goes On Forever




[Edited on 1/2/2013 by WharfRat]


DougMacKenzie - 1/2/2013 at 02:47 PM

Dude, you look amazing!

I mean that in a manly way.


StratDal - 1/2/2013 at 04:39 PM

Rock N' Roll Wharfy!!! Congrats! Keep up the good work!!


hotlantatim - 1/2/2013 at 04:52 PM

That Aug 09 to Aug 12 pic made my day Warfy! Great stuff. Crossfit group sounds like a grand idea for 2013.

After an injury riddled 2012, my groin & hamstring are on the mend. I started 2013 with a New Year's morning 10 miler....nothing fast.

Unfortunately, I've had upper back/shoulder/kneck issue the last week, but feeling a little better after my 2nd chiro visit. I'll take it over a hamstring or groin setback. Continuing with my PT work for groin & hammys.

Busy schedule and my back issue have helped me to miss my strength/resistance training, but I'll be right back to it as soon as this feels better....hopefully, by next week.

I have a birthday late next month and that's always a good motivator to be in good shape. Father time ain't got nothing on me. 2013 is going to be a good year!


goldtop - 1/2/2013 at 06:10 PM

Wharf man....wow.....awesome work there....


DougMacKenzie - 1/4/2013 at 06:33 PM

Hope you're healed up Tim, don't rush it. I pushed a groin injury several years ago and wound up taking over 6 months to heal up right.

Today I ran 4 miles in 45 minutes! I don't think I've ever run 4 miles before. I'm stoked. I'm going to make my goal 6 miles in 54 minutes. Wish me luck!


DougMacKenzie - 1/4/2013 at 06:33 PM

Hope you're healed up Tim, don't rush it. I pushed a groin injury several years ago and wound up taking over 6 months to heal up right.

Today I ran 4 miles in 45 minutes! I don't think I've ever run 4 miles before. I'm stoked. I'm going to make my goal 6 miles in 54 minutes. Wish me luck!


StratDal - 1/4/2013 at 10:08 PM

Nice job Doug! Keep it going.

Did the long, switch back run today. Ran with someone new. We both ran the climbs together without huffing and puffing. Looks like I have someone to push me a bit. I like it!

Enjoy the weekend gang!


goldtop - 1/5/2013 at 05:03 AM

Sounds like everyone got it kicked off this year strong...

I'm feeling good about the change I just made to my schedule....I'll hang on this routine for 6 weeks or so and then move another direction...time to add some bike rides back into the mix...I slagged off during the holidays...but kicked up my weight training during that time...added about 40lbs to my squat...and moved to a flatfooted stance...considering I went from not being able to squat at all just about 7 month's ago I'm stoked...I did 165 for 3 sets of 5 today....not the cleanest but I'll work on that before I throw more weight on the bar...watch out bird....335 to go


WharfRat - 1/5/2013 at 11:12 PM

quote:
Dude, you look amazing!

I mean that in a manly way.




LOL

Thanks guys.

Kicking the new year off right with a renewed focus.

Doing 2 Half marathons this year, one in May in Mass,and other in DC in October.

And a Spartan Race tucked in there somewhere.

Gonna be a fun year


StratDal - 1/7/2013 at 01:46 AM

Did something I haven't done in a while. Did a Sunday morning swim. Spur of the moment. Felt nice. Best part is it made the rest of the day better. Cheers!


Dannyspell - 1/7/2013 at 02:02 AM

Good way to start the day...


DougMacKenzie - 1/8/2013 at 04:02 PM


goldtop - 1/11/2013 at 06:35 PM

Any of you heard of the strong lifts 5 X 5 program. It's 3 day a week routine rotating workout A and B. You totally start with real light weights doing just 3 exercise per workout. For each exercise you first do a few set of 5 to warmup then when you work up to your working weight you do 5 sets 5. Each Workout only has 3 exercises

Workout A Squats 5 X 5 Bench Press 5 X 5 Bent rows 5 X 5
Work Out B Squats 5 X 5 Military Press 5 X 5 Deadlift 1 X 5

That's the whole program and you start very light and each workout you add 5LBS to each lift. When you get to the point where you stall you back off 10% and work back through if you stall 3 times you go and do your warmup sets then just do 1 set of 5 for that week. back off again 10% and start up. There are guys who are benching over 600LBS that swear by it....anybody ever try it?.....It's based around a routine that Reg Park used in the 50's He was one of the first guys to bench 500 deadlift 700 and squat 600...


based on their formula I would start by squatting 85 bench at 65 press 55 deadlift 90 Bent row 65

They chart it for 12 weeks and claim by the end of that period I would be squatting 255 benching 150 pressing 140 bent rows with 150 and dead lifting 260....I might give it a try....


StratDal - 1/11/2013 at 07:12 PM

Hey goldtop. Enjoying some of the cds right now you sent me way back when. I'm going to see Gregg tonight and I had to hear Love Light a few times! Run Tiger Run is in the rotation. You guys are good!

Did the long run yesterday with an extra climb. Coolish winter weather here in So Cal. It's refreshing. Today it's pool time.

[Edited on 1/11/2013 by StratDal]


goldtop - 1/11/2013 at 07:21 PM

quote:
Hey goldtop. Enjoying some of the cds right now you sent me way back when. I'm going to see Gregg tonight and I had to hear Love Light a few times! Run Tiger Run is in the rotation. You guys are good!

Did the long run yesterday with an extra climb. Coolish winter weather here in So Cal. It's refreshing. Today it's pool time.

[Edited on 1/11/2013 by StratDal]


Thanks....It was a fun band....I'm doing just a trio now....Couple of guys moved away...Jeff didn't want to gig anymore so we just let it go quietly to sleep ....we all left under good terms no drama...so it's all good....

Get in the pool


WharfRat - 1/12/2013 at 02:03 AM

Trying some new things out to incorporate into my routine.
Box jumps, rope slams, kettleballs, TRX..

Looking into crossfit.

Any of you guys ever do it?


DougMacKenzie - 1/12/2013 at 03:07 AM

quote:
Trying some new things out to incorporate into my routine.
Box jumps, rope slams, kettleballs, TRX..

Looking into crossfit.

Any of you guys ever do it?


No, it sounds like work! My daughter has done the insanity thing though, and she said it was killer - and she's 15!


Dannyspell - 1/12/2013 at 11:46 AM

quote:
Trying some new things out to incorporate into my routine.
Box jumps, rope slams, kettleballs, TRX..

Looking into crossfit.

Any of you guys ever do it?
Wharf my nephew is into crossfit. It is really intense...He injured some discs in his back doing it. Heavy deadlifts did him in....


WharfRat - 1/12/2013 at 07:59 PM

quote:
quote:
Trying some new things out to incorporate into my routine.
Box jumps, rope slams, kettleballs, TRX..

Looking into crossfit.

Any of you guys ever do it?
Wharf my nephew is into crossfit. It is really intense...He injured some discs in his back doing it. Heavy deadlifts did him in....


Yea thats the one move that could do me in as well. I have been doing some box jumps and stuff at the gym. Who knew I had some "ups"?


bird72 - 1/13/2013 at 12:25 AM

I personally don't think heavy deadlifts are a smart lift. To do them properly, they are like a mini squat, arch the back, but the big risk is the leaning over part, just not worth it. Straight squats are better for torso and back. For heavy back lift, I do T Bar, barbell wedged in a corner plates on one end, and row to the chest. It does not stress or hyper scrunch the lower back discs like deadlift. Good heavy squats work the lower back enough, deadlifts are not needed.

I got the flu end of November and it lasted three weeks while getting over it. Took me until today to get back to squat weight I did mid November (two months!). Cool thing, is since my no fat / dairy, ocassional fish only diet, I have lost weight (all bodyfat around middle). I weigh 187 now, down ten pounds. Cool thing, I squatted 450 again today after two months of lessor 400ish poundages, and at ten pounds less body weight. The teaching for me is that bodyfat has nothing to do with strength, as the ten pounds I lost was bodyfat. And a lessor weight can be as strong as a higher weight, if the muscle stays the same. I also feel I look far better, gut about gone


goldtop - 1/14/2013 at 12:19 AM

quote:
I personally don't think heavy deadlifts are a smart lift. To do them properly, they are like a mini squat, arch the back, but the big risk is the leaning over part, just not worth it. Straight squats are better for torso and back. For heavy back lift, I do T Bar, barbell wedged in a corner plates on one end, and row to the chest. It does not stress or hyper scrunch the lower back discs like deadlift. Good heavy squats work the lower back enough, deadlifts are not needed.

I got the flu end of November and it lasted three weeks while getting over it. Took me until today to get back to squat weight I did mid November (two months!). Cool thing, is since my no fat / dairy, ocassional fish only diet, I have lost weight (all bodyfat around middle). I weigh 187 now, down ten pounds. Cool thing, I squatted 450 again today after two months of lessor 400ish poundages, and at ten pounds less body weight. The teaching for me is that bodyfat has nothing to do with strength, as the ten pounds I lost was bodyfat. And a lessor weight can be as strong as a higher weight, if the muscle stays the same. I also feel I look far better, gut about gone


Good to hear about the weight lost and strength gain....You're probably more pure muscle weight then you where 10LBS ago....you probably lost more than 10 LBS of fat and replaced the difference with muscle...like -15 on the fat and +5 on the muscle


hotlantatim - 1/14/2013 at 04:08 PM

Starting to bulld up my mileage to get in shape for the Boston Marathon. I've done three 10 mile days so far this month plus other runs. Going out for 6-7 later and then 10 miles on Wednesday. I'm still not doing more than every other day while my hamstring reacts to the mileage. Hope to get in a long run for closer to 13-14 over the weekend. Can't afford a setback. Plan is still to just enjoy Patriots Day in Mass and not push for a great time.

I'm hoping my screwed up upper back/shoulder/left arm issue turned the corner in the last 24 hours. Cautiously optimistic. Running actually relaxes it.


goldtop - 1/16/2013 at 06:14 PM

Started up some cardio this week....stairmaster....How do you guys find fun in cardio work...I find it mind numbingly boring....I do like to rid my bike but it's not always the most convenient activity to do. I don't/won't ride on the streets because people type and drive now a days so I like to find bike paths, but that can be a 20 - 45 minute drive from where I live to the trails I like. Any thoughts on finding the fun in walking up an elevator to nowhere???


DougMacKenzie - 1/17/2013 at 04:13 AM

quote:
Started up some cardio this week....stairmaster....How do you guys find fun in cardio work...I find it mind numbingly boring....


You just have to learn how to go to your happy place.

Ran 4 miles again today, starting to feel pretty good. Tim, I get tired just reading your posts. Goal is still 5 miles in 45 minutes. Tomorrow is chest, back, abs, and shoulders.


WharfRat - 1/17/2013 at 11:44 AM

quote:
How do you guys find fun in cardio work...I find it mind numbingly boring....


Run.

Outside.

That is all


Dannyspell - 1/17/2013 at 11:50 AM

I just put on headsets and watch the boring shows on the tv screen.....


StratDal - 1/17/2013 at 04:14 PM

quote:
quote:
How do you guys find fun in cardio work...I find it mind numbingly boring....


Run.

Outside.

That is all


Works for me too! While I enjoy swimming, I'll take a trail run any day, any time.


goldtop - 1/17/2013 at 06:57 PM

quote:
quote:
How do you guys find fun in cardio work...I find it mind numbingly boring....


Run.

Outside.

That is all


my love of long distance running ....umm...doesn't exist...I do love to sprint....40 50 yards type stuff...but I haven't even got close to running in decades...I'd love to find some people to just throw the football with and run plays for exercise...all my friends are....old

I'll try to get some more bike rides in....but in the mean time I guess it's the stairway to nowhere...happy place...happy place....happy place


StratDal - 1/17/2013 at 10:03 PM

1800 yards in the pool today: 500 brest stroke, 1000 freestyle with pull buoy (no legs), 300 freestyle Arms are a little tired but overall, feel pretty good.


DougMacKenzie - 1/18/2013 at 01:13 AM

Man, you guys are forcing me to pick up the pace!

Thanks.


Clance65 - 1/18/2013 at 01:16 AM

quote:
1800 yards in the pool today: 500 brest stroke, 1000 freestyle with pull buoy (no legs), 300 freestyle Arms are a little tired but overall, feel pretty good.


Holy crap! How? That is some serious work.......isn't it? I'm with the post just before me, I really need to get with the program!


WharfRat - 1/18/2013 at 03:30 AM

quote:
quote:
quote:
How do you guys find fun in cardio work...I find it mind numbingly boring....


Run.

Outside.

That is all


my love of long distance running ....umm...doesn't exist...I do love to sprint....40 50 yards type stuff...but I haven't even got close to running in decades...I'd love to find some people to just throw the football with and run plays for exercise...all my friends are....old

I'll try to get some more bike rides in....but in the mean time I guess it's the stairway to nowhere...happy place...happy place....happy place


At our age.. We just need to MOVE
No matter how we do it.


WharfRat - 1/18/2013 at 03:32 AM

quote:
quote:
quote:
How do you guys find fun in cardio work...I find it mind numbingly boring....


Run.

Outside.

That is all


Works for me too! While I enjoy swimming, I'll take a trail run any day, any time.


Same here. Just waiting for spring to break ( Daylight savings too)
I miss my after work runs in the park!

These days I am running the dark/barely lit streets in town.
With headphones cranked of course.

Yea I am an ER visit just waiting to happen


DougMacKenzie - 1/18/2013 at 11:38 AM

quote:
Yea I am an ER visit just waiting to happen


Aren't we all!


StratDal - 1/18/2013 at 01:43 PM

Maybe cardio is over-rated. NFL Hall Of Famer Len Dawson, half time of Super Bowl I


WharfRat - 1/19/2013 at 04:18 AM

Maybe we are going something wrong


PeachNutt - 1/19/2013 at 12:01 PM


Dannyspell - 1/19/2013 at 12:39 PM

Shoulders and legs today. Then about 30 mins. cardio just to keep the legs loose.......


DougMacKenzie - 1/19/2013 at 02:49 PM

Legs, arms, and abs today, jumping rope for cardio. THe weather was so nice I got to run outside yesterday, very nice. Life is good.


DougMacKenzie - 1/22/2013 at 11:55 AM

Great week of working out last week, feel like I'm getting into a pretty good grove again. Weather has stayed nice enough to get some outside runs with hills, feeling stronger all over. Only about one more month until the gym thins out again!


WharfRat - 1/22/2013 at 01:46 PM

High temps wont break past 25 here this week.

Stuck in the gym


StratDal - 1/22/2013 at 04:01 PM

Brrr... sounds cold Wharfy. Fortunately it's warmed up out here in So Cal and the wind is finally dying down. Hope to get at least 2 runs/2 swims in this week. Come Friday, the rain returns.


StratDal - 1/26/2013 at 03:13 AM

Got my mile in the pool today. Feeling it big time in the shoulder. Fortunately, I'm enjoying a something refreshing that is dulling the pain. Hope everyone got some good workouts in this week. Cheers!


Dannyspell - 1/26/2013 at 03:23 AM

Had a good chest and tri workout tonight. Even got 30 mins of good cardio in..


Dannyspell - 1/26/2013 at 03:24 AM

Arms and back tomorrow...


goldtop - 1/26/2013 at 05:19 AM

Stretching - Cardio and Core tomorrow


goldtop - 1/28/2013 at 07:21 PM

Did a full body yesterday and cardio today....I'm trying to find the happy place on the escalator to nowhere ....I add a minute every time I go.....I thought about one of those work motivational posters...success is a journey not a destination....Made me laugh....

Full body tomorrow


Brendan - 1/28/2013 at 07:30 PM

Been too cold to run outdoors lately, so I've been pushing iron in the gym with my eldest boy. Eating really well lately. Feeling good.


StratDal - 2/1/2013 at 01:24 PM

Felt good to get out on the road yesterday after having a cold this week. Some sunshine, fresh air, and a bit of sweat can do wonders. I'm still not a 100% but I'm getting there.

Depending on how I feel, I may hit the pool today for a few laps and just some lounging around.

Keep chugging along everyone! Here's to being empowered!


goldtop - 2/3/2013 at 08:01 PM

OK...I'm learning to not hate the stairmaster....The first day I only did 10 minutes and I felt like I was gonna die.... but I've been adding a minute each cardio day...Did 17 today and wasn't even breathing hard...it's fun to watch the body change and adapt to the stresses...It only took 7 sessions of cardio for me to feel a big difference between the first day of huffing and puffing to adding 7 minute and barely feeling it. I'm working up to 20 then I'll start raising the level on the stairmaster...I'm only on 8 right now...

I'm also enjoying my full body workouts on the weight days. My squats are much deeper now and I'm slowing adding weight, 5lbs a workout. I did 5 sets of 5 with 140 yesterday...while the guy next to me was doing perfect sets of 10 with 315....

keep it up guy/gals...lets' hear how you're doing


DougMacKenzie - 2/4/2013 at 02:05 PM

Heard "Why Does Love Got to be So Sad" on the radio as I pulled up to the gym yesterday morning, really got me going. Good leg and arm workout, then 750 reps of jumping rope for cardio (in increments of 150). Have a cold/sinus thing going on today, but I'm going to try and run on the treadmill anyway, don't want to break this groove I got going. Keep it up!


StratDal - 2/4/2013 at 09:14 PM

Great day to run. Sunny, clear, and warm. Did my switchback run through the green hills. Just took my time and enjoyed the trails.


WharfRat - 2/5/2013 at 12:53 PM

Very little outdoor running unfortunately. Just too damn cold.

First crossfit class tomorrow. Psyched


StratDal - 2/5/2013 at 09:42 PM

Good swim today. It's cooled down temp wise but the pool was toasty roasty. Best part is the guy in the lane next to me likes the ABB! Our 30 second break between sets turned into about 5 minutes! He saw the band back in the Brothers and Sisters days. Next time, I'll have to get a lane few down from his so I can get a good workout in... then again talking all things ABB beats any good workout!!


WharfRat - 2/7/2013 at 03:00 AM

First Crossfit workout tonight

OMG


I'll be back


goldtop - 2/7/2013 at 05:03 AM

quote:
First Crossfit workout tonight

OMG


I'll be back


details wharfman....details...what was the breakdown and how long did you do each exercise...How long was the total workout....etc....I'm totally in the dark about crossfit...


WharfRat - 2/9/2013 at 02:16 PM

quote:
quote:
First Crossfit workout tonight

OMG


I'll be back


details wharfman....details...what was the breakdown and how long did you do each exercise...How long was the total workout....etc....I'm totally in the dark about crossfit...


The actual workout was just the basics. And he did a few demonstations of how to lift, but we used just a long PVC pipe.
As for what we did..( and did 3 rounds,all timed)

25 "airsquats" - harder then it looks!
http://www.youtube.com/watch?v=g1FpWEfJW1s

20 situps ( but not like I have even done before. Pretty effective because you arent using your legs for leverage)
http://www.youtube.com/watch?v=4x94nEnjFaw

15 Burpees - ouch
http://www.youtube.com/watch?v=21dvQyNiTjM

Finished it in 10:25

STILL sore..lol, mostly from the squats I think


DougMacKenzie - 2/9/2013 at 04:33 PM

Just got back from a nice morniong workout, chest and shoulders, back and abs. Did a nice easy 3.5 miles on the treadmill. Feeling good!

You rock ratboy!


goldtop - 2/9/2013 at 05:31 PM

quote:
quote:
quote:
First Crossfit workout tonight

OMG


I'll be back


details wharfman....details...what was the breakdown and how long did you do each exercise...How long was the total workout....etc....I'm totally in the dark about crossfit...


The actual workout was just the basics. And he did a few demonstations of how to lift, but we used just a long PVC pipe.
As for what we did..( and did 3 rounds,all timed)

25 "airsquats" - harder then it looks!
http://www.youtube.com/watch?v=g1FpWEfJW1s

20 situps ( but not like I have even done before. Pretty effective because you arent using your legs for leverage)
http://www.youtube.com/watch?v=4x94nEnjFaw

15 Burpees - ouch
http://www.youtube.com/watch?v=21dvQyNiTjM

Finished it in 10:25

STILL sore..lol, mostly from the squats I think


....got it....

quote:
Just got back from a nice morniong workout, chest and shoulders, back and abs. Did a nice easy 3.5 miles on the treadmill. Feeling good!

You rock ratboy!


I went back to a upper/lower split with 10 minutes of cardio everyday as my warmup....I wasn't getting enough work for my imbalances doing the 3 day full body

The gym is always a fun place and can be humbling...while I as struggling with 155 on squats some guy was doing incline DB Press with 110's....


DougMacKenzie - 2/9/2013 at 06:55 PM

It's all good for us "mature" folks. JUst getting up and going is a plus!


WharfRat - 2/9/2013 at 09:25 PM

Aint that the truth


DougMacKenzie - 2/10/2013 at 09:22 PM

Had a great legs and arms workout this morning with my son. It's so cool to be able to spend this type of quality "guy" time with him, while at the same time teaching him the right way to workout and take care of his body. Playing catch, shooting bows, playing Madden, these are very special times I'll always remember. Hope he does as well.


StratDal - 2/12/2013 at 04:07 PM

Nice run yesterday with a few climbs and some laps around the water tank. It reminded me of my track days. Today it's off to the pool. 1000 X 1 plus 500 X 1 with the pull buoy.


alloak41 - 2/13/2013 at 05:50 PM

quote:
Had a great legs and arms workout this morning with my son. It's so cool to be able to spend this type of quality "guy" time with him, while at the same time teaching him the right way to workout and take care of his body. Playing catch, shooting bows, playing Madden, these are very special times I'll always remember. Hope he does as well.


Your boy is lucky to have such a great dad.


goldtop - 2/15/2013 at 10:11 PM

Had a great set of workouts this week...Good to hear everyone is still at it....I'm looking at adding some plyometrics to get some agility back....maybe join an old man softball league if I can learn to run again...


Dannyspell - 2/15/2013 at 10:53 PM

I need to do some shoulder and leg work tonight...


Dannyspell - 2/15/2013 at 10:53 PM

Oh and cardio too...


StratDal - 2/16/2013 at 12:14 AM

Did the Friday "Carb Loading" Run today! Plenty of carbs from a 14 oz glass! Burned them off on the way back to the gym. Cheers!


bird72 - 2/17/2013 at 01:26 AM

Turned 57 a few days ago, so for work out today I did something I used to do years ago...... bench tricep dips with plates on legs. Second set did 3 plates..... it was a bio physical experiment for sure. Try 4 plates next time.... guy that helped me load unload plates thought I was nuts....


DougMacKenzie - 2/17/2013 at 02:53 AM

quote:
quote:
Had a great legs and arms workout this morning with my son. It's so cool to be able to spend this type of quality "guy" time with him, while at the same time teaching him the right way to workout and take care of his body. Playing catch, shooting bows, playing Madden, these are very special times I'll always remember. Hope he does as well.


Your boy is lucky to have such a great dad.

In all honesty, I'm really the lucky one to have such a great son. Thanks for the thoughts oak.

Tomorrow morning the boy and I will be working light strength training and heavy on cardio. Pullups, decline press, skull crushers, and reverse flys, 4 sets of 12 in supersets, then elliptical and rowing machines. Then off to the archery range! Keep working folks.


WharfRat - 2/17/2013 at 04:13 AM

Thats awesome Dug!


StratDal - 2/19/2013 at 11:07 PM

Right On Doug! Same to you bird72!

Nice swim today. Tried out the new speedo! I think I even swam a little faster...

Light rain and cool temps kep the crowd away. The water was smooth and toasty. I got in a mile's worth of laps: 1X500, 1X1000, 1X300 with the pull buoy. Even after a shower I still smell like chlorine... "the smell of victory!"


StratDal - 2/20/2013 at 10:54 PM

Great day to run today. The storm cleared out and there is a blue bird sky with green hills and snow in the mountains. Got in 5 miles today with a climb. My leg is a bit sore just above the knee. I think it just needs some rest plus it's time for new shoes. Fortunately, I'll be out of town on a family vacation so no running for a few days.


DougMacKenzie - 2/21/2013 at 12:09 PM

I'm up to running 4-5 days a week now, with the elliptical machine, rowing machine, or jumping rope thrown in on non running days. Really feeling good, can tell my core is definately getting stronger. Even if I only get in 3 miles, it's all good. Legs and arms today with jump rope. Also have noticed that by having just fruit for breakfast I am less hungry throughout the day and seem to have more energy. Keep up the good work folks!


Dannyspell - 2/21/2013 at 12:15 PM

Shoulder, legs and abs today...


Brendan - 2/21/2013 at 01:22 PM

Banged out a 5K last night, just 'cuz... Felt pretty good, but off my best time. Did some abs too.

My eldest son (almost 16) and I are now working out together too. It is great father/son time. Although he gets pissed when I tell him to drop weight and work on form...Oh well. He'll learn one way or the other.


goldtop - 2/21/2013 at 04:56 PM

did legs today....Got my squat up to 175 for 2 sets of 5 after doing 115 135 155 for sets of 5

Gonna go for 180 on Monday for 2 sets of 5....still hating the stairmaster but I get on it before every workout for my cardio and my warmup....I have a lot of respect for the runners....I just can't find that groove for it...maybe someday...but I do enjoy moving weight


Dannyspell - 2/21/2013 at 05:35 PM

Well I talked about it earlier this morning. Now I need to head out and do it...


StratDal - 2/21/2013 at 07:29 PM

Righ on Danny! Go for it!

Goldtop: you're always in the groove. Just keep playing that 6 string!


DougMacKenzie - 2/23/2013 at 02:24 PM

No weights today. Taking my son to an archery tournemnt this morning, then watching my daughter run in her first high school track meet (after they won their soccer game 6-0 last night), then going for a 4 miler on the treadmill this afternoon. Life is full and good.


goldtop - 2/23/2013 at 10:39 PM

Gotta nice full body workout in today. Gonna switch my split around due to Mondays being national upper body day....Last week 4 squats racks were empty on Monday and all the benches were taken so Legs on Monday from now on...

Keep it up guys and gals


mustangbob - 2/24/2013 at 09:56 PM

You guys are inspiring. Just started reading this post and its getting me jacked up for my run tomorrow. I'm an old guy, 57, but have been working out my whole life. Now mainly running as I made the mistake a number of years ago of buying a home gym and not going to the gym. Anyway as a runner, and with the Beacon stand coming up I was thinking about how cool it is to find great places to run when you are on the road. One of my favorites is Central Park, especially on a nice March day when it seems like the whole City is out there.


DougMacKenzie - 2/25/2013 at 03:10 PM

We're all old! I'mn 56, and Wharfy has got to be 138 or so. Chest, back and abs yesterday, going for 4 miles again today. Keep it going folks!


goldtop - 2/26/2013 at 01:11 AM

Yeah....I'm 55 I think most of us on this site have seen the better part of 40 long ago....

I hit 180 today on the squat for 2 sets of 5 reps....Wednesday's work out will be a brain cleanser for me because long ago when I got hurt squatting it was with 185....I know I'll blow right through and never look back...I've been waiting for this day so I can finally over come the fear of getting hurt again...Knowing i was getting close has been a bunch of small achievements.


goldtop - 2/27/2013 at 05:49 PM

woo hoo...I skipped 185 and just put 190 on the bar today....got my sets with it and I'm stoked to get past what I feared for so long...getting hurt squatting....

Bird72.....thanks for all the encouragement, advice and goal setting skills you showed me

Keep it up everyone...next stop 225


bird72 - 2/27/2013 at 07:42 PM

speaking of squats..... made a decision to back off on the 450's and working on 425's..... deeper down and go for it feeling like natural, not the outer limits.... so when I can do 4-5 reps not 2 or 3 and feeling strong, then I will move up. I think I am on a one year time frame to do 500, if it is possible for me that is. I think I can, but I see the gains are closer in increment now.....


Dannyspell - 2/28/2013 at 03:19 AM

Did arms, back and cardio tonight...


StratDal - 3/3/2013 at 01:17 AM

Been fighting the bug since Wednesday. I'm on the mend now but haven't exercised since last Tuesday; it sucks. Fortunately it's been warm and I got out in the yard today. Monday it's back to business!


goldtop - 3/6/2013 at 09:16 PM

I dislike cardio so much I upped my intensity level just to teach myself a dang lesson....

I figure fitness is about discipline so if i don't push myself there then it will be a weak spot in my training and just because I don't particularly like cardio doesn't mean I shouldn't try to get the most out of it....

working on another fun week of workouts...slowing progressing on all my weights....Took my squat back to 165 to work again on form so I'll start adding 5lbs each workout again. I also twisted my knee a couple days ago...no swelling but it's a bit tender so I thought backing off on the weight would also help not cause anymore damage....what a Claude....I'm definitely not a gazelle ...gonna hook up with my trainer this weekend and see what he's got cooked up for me. I told him I wanted to learn to sprint again so I could play softball in a senior league...

keep it up all


DougMacKenzie - 3/8/2013 at 07:10 PM

Doing my light 4 super set workout today, followed by 20 minutes on the elliptical machine and 15 minutes on the rowing machine. Keep rockin' it folks!


StratDal - 3/11/2013 at 12:49 AM

Finally... turns out I was down for the count... fortunately, amoxicillin does great things! Got in the pool today. Did 2 X 200 and 2 X 400. Nothing major but it was just great to swim, get long, and do some turns. Got new running shoes today too. Tomorrow will be an easy 3 miler.

Here's to health and energy! Rock On Gang!


hotlantatim - 3/11/2013 at 01:24 PM

In full marathon training mode now. Back to back 50 mile weeks including a 20-miler 12 days ago and a 22.2 miler yesterday. This morning I feel like I raced (sore)!

Tough training through end of this month and then I taper to April 15. Trying to stay healthy!


StratDal - 3/11/2013 at 10:26 PM

Got in 3 miles and change today on a nice, sunny day. It's the first I've run in almost 3 weeks. Felt good to work up a sweat.

Good job hotlantatim! That's some serious training miles you're logging in.


StratDal - 3/12/2013 at 09:34 PM

Second day back in the pool after getting the bug. Mixed and matched sets for 1200 yards. It was good to see some friends I've made while visiting the pool. It's a good crew.

Picking my road bike up from the bike shop tomorrow. Now that we have another hour of daylight, time to get on the road again once or twice a week.


goldtop - 3/13/2013 at 05:08 PM

Looks like everyone is at it good and hard....I decided to step it up and bought a pair of Adidas power lifting shoes. I really want my squat form to get better and my trainer said a good pair of lifting shoes would help a lot so I took the plunge. I went with a pair that still has flex in the sole....I guess the higher end shoes have no flex at all but are for competition which is not in my sights....just better form(Deeper squat) and results. They're suppose to be here Friday so Saturday after my CPR class I'll give them a try.


StratDal - 3/15/2013 at 04:39 PM

Friday run today! Got out twice this week. After not running for a few weeks, I didn't feel too bad but I didn't push it either. Today will be an easy pace with a climb.

Since it's Friday and I've exercised every day this week, I'll be making it a double tonight! Cheers gang!


DougMacKenzie - 3/15/2013 at 05:24 PM

Went camping the first part of the week, did a lot of bike riding, hiking, even some running and playing catch with the frisbee in the sand. Back in the gym this am for legs, arms, and abs. Love this time of year!


DougMacKenzie - 3/16/2013 at 05:24 PM

Great workout today, feels so good to be active and healthy, doing my best to live a healthy lifestyle. Use it or lose it.


goldtop - 3/16/2013 at 10:37 PM

My shoes got here yesterday afternoon so since I had a CPR class today I went to the gym yesterday and did some squats with them....I love em....I can get past parallel with them so I just did a bunch of sets to get the feel. Light weight with good form. I'm gonna drop the weight back to 120 and add 5LBS per workout and really work on getting deep. I know I over did it yesterday because I'm mighty sore today....

I bought the Adidas Power perfect II shoes.

It fits real snug and has a 3/4" heel that has some kind of poly-mire insert. No give at all and the sole is just a touch wider than a running shoe so it has a wide base that creates nice stability

Keep it going everyone!!

[Edited on 3/16/2013 by goldtop]


StratDal - 3/17/2013 at 12:11 AM

Nice gear goldtop!

Spent the day chainsawing my bougainvillea plant... forearms, wrists, and hands are tired and SORE... it was the plant from hell and chainsaws get heavy after a while...

Tomorrow I plan on busting out my road bike and going for an hour ride. It's been a few years. Hopefully I can get in one or two rides a week. Enjoy the weekend gang and keep chugging along!


DougMacKenzie - 3/20/2013 at 01:06 PM

Happy fitness and well being birthday to wharfy the ratboy.


StratDal - 3/20/2013 at 03:28 PM

quote:
Happy fitness and well being birthday to wharfy the ratboy.


Here's to a Wednesday workout birthday style for the Wharf!


StratDal - 3/21/2013 at 08:07 PM

Tough day in the pool today. Just wasn't feeling it. Got my yards in that I needed to (not the yards I wanted but I didn't feel like sinking) and called it a day. Tomorrow will be the Friday lunch run. I'll nail the swim next week!


goldtop - 3/21/2013 at 09:10 PM

quote:
Tough day in the pool today. Just wasn't feeling it. Got my yards in that I needed to (not the yards I wanted but I didn't feel like sinking) and called it a day. Tomorrow will be the Friday lunch run. I'll nail the swim next week!


We all have those days...it's our bio rhythm cycles ...we have highs and lows each month....last week was a struggle but I think a lot had to do with the time change. It really messed with me.

This week I had a good set of WO's...tomorrow I'll do some light jogging at the park and do some core and balance work. I want to join a softball league so I gotta start jogging because if I even think about sprinting my body just laughs at me.....Broke through 135 on bench today...140 next week....Squat weights going back up as I go lower....OK all keep it up


WharfRat - 3/21/2013 at 09:51 PM

quote:
Happy fitness and well being birthday to wharfy the ratboy.


Thanks


WharfRat - 3/21/2013 at 09:53 PM

Wow.. some serious milage there Tim. Thats why I stick with the Half

I have 6 weeks to go till #2. Getting butterflies already, but I got this

I am about 25-30 miles per week, ahead of where I was at this point before my Half last year.

Still struggling mightily on the scale, trying to turn that around.


DougMacKenzie - 3/22/2013 at 01:36 PM

Still working hard and steady, hit a long plateau weight wise but it is starting to come down again. Eating more vegetables and fruits, have started eating just fruit for breakfast. Feel less hungry throughout the day when i do this. Keep on keeping on folks.


Brendan - 3/22/2013 at 03:30 PM

quote:
quote:
Happy fitness and well being birthday to wharfy the ratboy.


Here's to a Wednesday workout birthday style for the Wharf!
Word! I banged out a 5K on Wednesday in honor of the Rat! Then lifted, cuz that's just how I roll.

Arms and abs and jumping rope today.


hotlantatim - 3/22/2013 at 08:26 PM

25-30 miles per week is serious mileage too Chuck. Much higher than my norm, when I'm not in this marathon cycle.

I ran the GA/Publix Half Marathon on Sunday. Didn't really race it as I'm in my marathon training cycle. 1:37.

I have another 20+ miler tomorrow. My 4th & final one of this cycle. I want to enjoy race day and putting in some serious long runs and good mileage (200 in March for me) is the way to do it.

And I think I enjoy the Half distance more!!


DougMacKenzie - 3/23/2013 at 06:19 PM

Man, you guys put in some miles! I only put in about 12-15 miles a week running these days. Had a great upper body workout this morning, follwed by 3.5 miles on the treadmill in 36 minutes. Now it's nap time!


WharfRat - 3/23/2013 at 08:25 PM

8.5 miles today.. Felt good.


Brendan - 3/23/2013 at 08:47 PM

quote:
8.5 miles today.. Felt good.
Wow. Dude, you're such an inspiration.


WharfRat - 3/23/2013 at 09:02 PM

quote:
quote:
8.5 miles today.. Felt good.
Wow. Dude, you're such an inspiration.


I need a nap


DougMacKenzie - 3/26/2013 at 01:15 PM

Can't wait to get to the gym today! You guys are awesome.


goldtop - 3/26/2013 at 08:23 PM

Good upper body WO today....broke a few sticking points in weights used....so onward and upward....go runners...I'm very envious of your skill... I actuallly jogged last week...not very far but I got off my arse and did it....


StratDal - 3/29/2013 at 05:45 PM

Happy Friday gang! Friday run today. Missed Wednesday due to a medical procedure but got in the pool yesterday. Nice weather today. Hopefully I can get some trails in.

I got out on my bike for the first time in a couple of years last Saturday. Felt good to get out on the road. I'll get out for an hour tomorrow too.

Keep chuggin' along everyone!


Bhawk - 3/29/2013 at 05:51 PM

I'm reaching some pretty cool personal milestones...after all the walking and the elliptical and the swimming and the paleo eating...I'm now under a weight that I haven't been in literally 20 years.

Went for the physical last week...resting heart rate 48, glucose 85, BP 102/74.

I go back in two months and if my BP is the same or lower, then my doc is going to take me off BP meds...completely and permanently.

Now that feels mighty good.

I do know one thing about being as overweight as I was for so long...I ain't going back. Ever.


goldtop - 3/29/2013 at 06:23 PM

quote:
I'm reaching some pretty cool personal milestones...after all the walking and the elliptical and the swimming and the paleo eating...I'm now under a weight that I haven't been in literally 20 years.

Went for the physical last week...resting heart rate 48, glucose 85, BP 102/74.

I go back in two months and if my BP is the same or lower, then my doc is going to take me off BP meds...completely and permanently.

Now that feels mighty good.

I do know one thing about being as overweight as I was for so long...I ain't going back. Ever.


Excellent Bhawk...I used the Paleo diet and lost 50+ lbs. I'm the same weight now as when I graduated high school....Never in my life did I ever think I'd be down at this weight. The Paleo diet for me was easy....lot's of protein....


goldtop - 3/29/2013 at 06:27 PM

I'm going to visit with my trainer tomorrow and see about a new program. Been on this one for 3 months and made good gains but i need to reassess my weaknesses and get them straightened out. Lower back, left leg and flexibility I'm sure will be the topic's of discussion


DougMacKenzie - 3/30/2013 at 02:11 PM

That's awesome Jerry. You guys are so inspiring! Off to the gym this morning for legs, arms, and abs. Jumping rope for cardio. Happy Easter!


Brendan - 3/30/2013 at 06:47 PM

quote:
I'm reaching some pretty cool personal milestones...after all the walking and the elliptical and the swimming and the paleo eating...I'm now under a weight that I haven't been in literally 20 years.

Went for the physical last week...resting heart rate 48, glucose 85, BP 102/74.

I go back in two months and if my BP is the same or lower, then my doc is going to take me off BP meds...completely and permanently.

Now that feels mighty good.

I do know one thing about being as overweight as I was for so long...I ain't going back. Ever.
Awesome Jerry!

Cranked out a 5K this morning. The Celtic Tribute. Not sure what my official chip-time was, but the clock said 27:02 when i crossed. I'll take that...


WharfRat - 3/31/2013 at 01:07 AM

quote:
I'm reaching some pretty cool personal milestones...after all the walking and the elliptical and the swimming and the paleo eating...I'm now under a weight that I haven't been in literally 20 years.

Went for the physical last week...resting heart rate 48, glucose 85, BP 102/74.

I go back in two months and if my BP is the same or lower, then my doc is going to take me off BP meds...completely and permanently.

Now that feels mighty good.

I do know one thing about being as overweight as I was for so long...I ain't going back. Ever.


Bro that is AWESOME


WharfRat - 3/31/2013 at 01:08 AM

quote:
quote:
I'm reaching some pretty cool personal milestones...after all the walking and the elliptical and the swimming and the paleo eating...I'm now under a weight that I haven't been in literally 20 years.

Went for the physical last week...resting heart rate 48, glucose 85, BP 102/74.

I go back in two months and if my BP is the same or lower, then my doc is going to take me off BP meds...completely and permanently.

Now that feels mighty good.

I do know one thing about being as overweight as I was for so long...I ain't going back. Ever.
Awesome Jerry!

Cranked out a 5K this morning. The Celtic Tribute. Not sure what my official chip-time was, but the clock said 27:02 when i crossed. I'll take that...


You would have blown my ass outta the water Nice time


WharfRat - 3/31/2013 at 01:09 AM

The road to 13.1 continues for me...

38.5 miles this week

All time high.

Still struggling on the scale. Might have to look into this Paleo thing


goldtop - 3/31/2013 at 01:37 AM

quote:
The road to 13.1 continues for me...

38.5 miles this week

All time high.

Still struggling on the scale. Might have to look into this Paleo thing


The concept of the paleo diet is no grains(Rice, bread, pasta), dairy(Milk - yogurt - cottage cheese) no potatoes

The diet is based around Lean protein and a balance of carbs that you get from fruit and veggies only. Nuts are great as a snack but no more than 2 oz a day...no peanuts they're legumes which is also not on the diet. No bread or beans..i.e legumes or alcohol

Of course there are cheat days when you can have whatever you want but if you stick to the basics of the diet you will lose weight and you can eat as much from the lean protein and carb sources that you can handle. I wanted to be 180 lbs when I started so I took in 180 grams of lean protein and 180 grams of carbs a day

I ate a lot of chicken, fish, shrimp, center cut pork chops or pork tenderloin and lean red meat...flank steak - sirloin...no rib eyes or porterhouses :-P

I supplemented my protein with 2 protein shakes a day that I put fruit in, Bananas, apples, peaches, frozen strawberries and I found a triple berry mix of blueberry's, raspberries and blackberries....not fruit juice which is really sugar flavored water

Any veggie you want and as much as you can eat.

4 - 6 small meals with snacks. Lean protein and carbs of the same amount each meal

For snacks I mixed non-salted roasted nuts,, walnuts, almonds, cashews, pecans, macadamias in a big bag zip-lock bag and I would grab a few hand fulls during the day.

No processed foods or ready made meals from a box

Just clean eating


goldtop - 3/31/2013 at 01:50 AM

Oh they do allow fats. Olive oil, Grape seed oil, flax oil. some books say butter other don't

I use olive oil to cook everything I don't grill and then I put olive oil on what ever I'm grilling...I'm Italian so I've been using olive oil for cooking all my life

Some people don't like the flavor...so grape seed oil is flavorless

I even cook my eggs in olive oil...

eggs are also allowed on the paleo diet as a source of protein


StratDal - 3/31/2013 at 03:17 AM

Cooked up some fish tacos tonight. Put some olive oil on the fish before I grilled it. Good stuff! I can eat tacos anytime.


DougMacKenzie - 3/31/2013 at 07:24 PM

Great workout with my son this morning after church. It is so good to be healthy and alive. Keep working it my friends.


hotlantatim - 4/2/2013 at 03:36 PM

Wharfy - 38 miles is strong for half marathon training. Don't forget that important cut-back/easy week somewhere in the middle of that high of mileage. It will keep you from burning out and restore your energy level!

I am now 13 days away from Boston! I ended March with 203 miles, after only 150 in February. It was the right thing to do because I was starting from 0 on October 1. I'm now in the taper where I'll do around 30-35 miles this week and 20-25 next week then a day off before race day. My hamstring is still not 100% but I don't think it will hold me back. I'm going to get back on my PT work for it consistently after April 15.

Even though i was able to do more miles in March than I though possible at the beginning of the year, I'm in that typical taper mode of second guessing my training! I'm looking forward to some renewed energy over these last 13 days. Day off today.

Meanwhile, my bulging disc lower kneck/arm/shoulder issue has gotten MUCH better and I look forward to getting back to some strength training soon too.


StratDal - 4/2/2013 at 11:01 PM

That's some series mileage there Tim. Sounds like you have a good plan and you'll be ready for Boston with some fresh legs.

My ususal Tuesday swim today. Felt strong and really stretched it out. I just wish I could get an hour in but I've got to be back at the office. That being said, it feels good just get in the pool. Tomorrow will be an easy run, no climbs.


WharfRat - 4/3/2013 at 03:13 AM

quote:
Wharfy - 38 miles is strong for half marathon training. Don't forget that important cut-back/easy week somewhere in the middle of that high of mileage. It will keep you from burning out and restore your energy level!


Yea.. Tailed off a bit this week so far.
Ran 3 through hills on Sunday. After 14 miles the previous 2 days that HURT. Alot.
Took yesterday off, just felt drained all day.
Ran 5 this morning, back to normal

Because of my whacky work schedule ( and a 5 K on Sunday) I do my "long run" tomorrow (8.5)


goldtop - 4/3/2013 at 04:40 PM

I'm so envious of you runner types.....

Everyone keep it up


StratDal - 4/5/2013 at 08:27 PM

Well I spiced it up today. Since I missed my swim yesterday due to work stuff, I swam this morning. Being Friday, we did the Friday lunch long run too. Felt pretty good on both counts but didn't push it real hard either.

If I get up early enough tomorrow, I might get on my bike. Then again, I might just listen to tunes, sip hot chocolate, and hang out on ABB.com...

Happy Friday gang! Cheers!


DougMacKenzie - 4/6/2013 at 03:11 PM

Great workout this morning, supersets followed by elliptical and rowing machines. Eating more fruit and veggies, and am starting to see more definition while dropping a little weight. Off to daughter's soccer game this afternoon, final four tonight. Life is good.


WharfRat - 4/7/2013 at 12:16 PM

Only got 5 days in this week.. Stoopid work.

So only 24 miles in this week. NOT happy about that.

Running a 5 K this morning, first one since Sept. This is also the first race I ever did 3 years ago.

Time flies

3 weeks till 13.1


goldtop - 4/9/2013 at 10:53 PM

Started a new leg routine last week...I'm doing walking lunges after I squat...my legs are just toasted by the end of the WO....really sore today from yesterdays wo but it's a good sore not like I hurt myself...just gave the muscles a little nudge

Hey Bird...I remember just a few months ago you were saying go for 150...I'm doing sets of 10 with 150 now...big progress thanks for the encouragement. Still working on my form but it's way better and I'm sure as I squat more it'll get better

Did a good upper body today back to my legs tomorrow for another round...I'm on a 4 week cycle started last week with 2 sets of 12 on all exercises this week is 3 sets of 10 next week 4 sets of 8 then the last week 5 sets of 6. Upping the weights each week


Ahna - 4/9/2013 at 11:03 PM

Hello and good for you for asking!I just lost 40 lbs in about 6 weeks.I cut out all sugars-i realize this is hard-white flours,salts,breads,grains and to jump start my weight loss I went vegan for one week.I am now back down to 120 and have not put any of the weight back on.I never eat after 6pm.I only do gardening because I had a bad car accident years ago and because of that alone cannot do a vigorous routine.I am 5"9 so I am happy with my current weight.I realize 165 is not too overweight for my height but I feel much better at my current weight.You can do it!I am here to encourage you friend.


hotlantatim - 4/9/2013 at 11:09 PM

40lbs in 6 weeks? Whoa!


WharfRat - 4/10/2013 at 01:01 PM

Wow.


DougMacKenzie - 4/11/2013 at 06:59 PM

I'm just glad I'm not gaining!


StratDal - 4/11/2013 at 08:44 PM

Hit the pool today. Decided to swim 1500 yards non-stop. When I got there, I said "What the hell. Six more laps and it's a mile." and kept going. Did one more lap for good measure. Hadn't swam a mile non-stop since last fall. Feel pretty good but the backs of the upper arms are sore.

I'm good for another six months! An added bonus, my speedo tan is coming back!

[Edited on 4/12/2013 by StratDal]


goldtop - 4/12/2013 at 02:37 PM

I've always felt that working out should translate over to better functionality and last night for the first time ever I was able to use my left leg to 1 leg squat myself up to a high stage at my once a month gig at JJ's blues lounge. Every month since I've been working out it's been my test to see if my left leg was getting stronger and last night was the first time I could step up and use that leg to get on the stage.....Big step for me


StratDal - 4/12/2013 at 08:43 PM

Been a good week of exercising! Three runs and three swims. This weekend I'm chillin' starting tonight!

Cheers gang! Here's to health, fitness, and fun... and the Allman Brothers!

[Edited on 4/13/2013 by StratDal]


DougMacKenzie - 4/14/2013 at 11:00 AM

I'm on a good stretch of workiong out lately, feeling good! Have been eating more fruits and veggies for a while now and the weight is starting to drop again. THis morning the boy and I are doing chest, back, and shoulders. I'll end with a run, he will probably work on the heavy bag. Life is good.


Dannyspell - 4/14/2013 at 11:06 AM

First day back at the gym yesterday. Rehabing from stroke. Very light day but it felt good to get back in the gym....


DougMacKenzie - 4/14/2013 at 11:14 AM

One day at a time and easy as she goes Danny boy.....


Dannyspell - 4/14/2013 at 11:17 AM

You are right about that Doug...


StratDal - 4/14/2013 at 05:21 PM

Congrats Danny on getting back to the gym! Hope it all goes well and you can make the the most of it.


WharfRat - 4/15/2013 at 02:22 AM

Good work fellas


Ran 31 Miles this week. 9 of it yesterday.
3 weeks till 13.1

10 miles on tap for Friday . 35 for week is the goal. Might be tough. Only 4 today.. Really sore from that 9 yesterday.


Keep it rolling boys


StratDal - 4/17/2013 at 04:29 PM

That's some good mileage Wharf! Keep it up!

I was going to do a light run today but with the recent tragedy at the Boston Marathon and and the beautiful weather, I'm going to put in some miles and a climb. All just to celebrate the joy and empowerment of running and exercise. Carpe Diem!


DougMacKenzie - 4/18/2013 at 10:45 AM

Amen brother.


goldtop - 4/21/2013 at 02:54 PM

Dannyspell...good to hear your doing better...

Looks like everyone is in the game

I've had some great WO over the last few weeks and looking froward to this week


WharfRat - 4/22/2013 at 12:46 AM

2 weeks till 13.1

Put in 10 yesterday.. then hiked for another 8.

Ouch.


hotlantatim - 4/22/2013 at 06:45 PM

Finished Boston last week in 3:13. Luckily I was out of the area a good 50 minutes before the attacks happened. Had a great race and had plenty left in the tank when we crested Heartbreak Hill.

I've only run once in the last week to give my body a break. I did a 31 minute jog around Spirit of Suwanee Park, an annual tradition.


StratDal - 4/22/2013 at 08:41 PM

Congrats Tim on your time and running a great race. That's a heck of an accomplishment. You definitely deserve to take some time off too!

Got out and ran today. First time since last Wednesday. Over-indulged a bit on the weekend so no PR today. Just cruised it and worked up a good sweat. Tomorrow it's off to the pool.


DougMacKenzie - 4/23/2013 at 03:52 PM

Great run yesterday, 4.6 miles in 50 minutes. longest and farthest I've ever run!


StratDal - 4/24/2013 at 09:12 PM

Good job Doug! Congrats on the PR. Here's to more of those for everyone!

Great swim yesterday. Moved through the water pretty easily and could have gone longer if not for having to return to the office. Today was 3 mile run at a strong pace. The weather was cool so it was easier to kick it up some.

Tomorrow it's back to the pool and then the Friday long run.


WharfRat - 4/25/2013 at 03:08 AM

Great stuff there Doug

I figured (hoped) you were out of that mess in Boston Tim.. glad you are ok.
I am thinking of volunteering next year ( no way am I running a full )


DougMacKenzie - 4/25/2013 at 10:58 AM

I like the way my clothes are fitting these days!


Dannyspell - 4/25/2013 at 11:39 AM

Slowly getting back in the groove...


Dannyspell - 4/25/2013 at 11:40 AM


StratDal - 4/26/2013 at 08:21 PM

Double duty today: swam in the morning including a 50 butterfly... good thing I have a day job! Ran at lunch. I was a little tired but I worked the hills, backed off some going down and in the flats and then brought it on home the last half mile. It was great to be outside in the beautiful weather. All in all, it's been a good day! Make sure you crank some Brothers this weekend. Cheers everyone!


goldtop - 4/26/2013 at 11:17 PM

I recently added a bunch of independent leg exercises into my program to make my left leg do it's share. My legs and butt have been sore after just about each wo and I put almost 2 inches on my left leg doing these separate leg exercises. My legs are freeking skinny so in OCT my left leg was only 20 1/4 and my right leg was 22 now my left leg is 22 and my right leg is 23 and the strength difference is a lot closer. Looking forward to squats on Monday


DougMacKenzie - 4/28/2013 at 01:31 PM

Did 5 miles in 53 minute yesterday! Another personal best for me, and I'm a little sore today. Feels good though.


WharfRat - 4/29/2013 at 09:30 AM

11 miles in yesterday

Ready for the 13.1 on Sunday


StratDal - 4/30/2013 at 10:12 PM

Usual Tuesday swim today. Warmed up with a 200 breastroke followed by a 1000 freestyle and finished with a 200. Nothing too exciting but it was a nice day and got to chat with some of the regulars.


StratDal - 5/2/2013 at 08:38 PM

Great workout in the pool today! I did 1 X 500 warm up and then 14 X 50 free style with 30 seconds rest in between. I hit the interval times I wanted without killing myself. If time permited, I'd have done some more. Ended with 1 X 300 pull buoy just cruising and turning.

Tomorrow will be an easy swim in the morning (dive for the rings!) and then a 5-6 mile run at lunch. Here's to a great Friday workout for all!

Shout out to Wharf: good luck this Sunday in your half! You'll do fine!


WharfRat - 5/3/2013 at 01:59 AM

quote:
Shout out to Wharf: good luck this Sunday in your half! You'll do fine!


Thanks dude

I will say I am alot less nervous then I was before my first one last year.

It would be nice to beat my time from the that..2 Hours, 53 mins.

I will try to check in Sunday afterward, if not Monday


DougMacKenzie - 5/3/2013 at 02:56 PM

You go ratboy!


DougMacKenzie - 5/6/2013 at 11:01 PM

Eating more fruit and veggies, and I can tell the diffrence. Great chest, back, and abs workut today, then ran 3 miles at a liesurely pace. Keep on working it my brothers!


StratDal - 5/7/2013 at 09:56 PM

Hey Wharf, how'd the half go on Sunday? Hopefully you've been celebrating a good effort the last few days!

Overcast and some mild rain made for a nice swim today. Lots of empty lanes kept the pool calm and relaxing.


goldtop - 5/8/2013 at 12:18 AM

Good to see everyone having good workouts and keeping it up

I'm enjoying my wo's. I both dread and love Leg days. I dread knowing I'm gonna get my A$$ kicked and I love knowing I'm gonna get my A$$ kicked...Legs tomorrow...woo hoo

As soon as it warms up enough I'll be in my pool...solar heated....not quiet ready


WharfRat - 5/8/2013 at 01:15 AM

Sorry for the delay boys..

Yea, I did it

Finished at 2 hours, 34 mins. Shaved 18 minutes off my PR

Pretty damn cold at the beginning of the race, but I warmed up pretty quickly. They are still working on the pictures.. Will post one when they do.

Next target : Philly Half in November


Dannyspell - 5/8/2013 at 02:35 AM

Been doing some real light work with a lot of reps. Trying to get my stamina and strengh back. Also working on my grip in left hand...


Dannyspell - 5/8/2013 at 02:37 AM

Just trying to slowly come around...


goldtop - 5/8/2013 at 05:19 AM

Keep at it Dannyspell

Wharfy...outstanding on the time....


Dannyspell - 5/8/2013 at 11:02 AM

Good job Wharfy...


DougMacKenzie - 5/8/2013 at 05:51 PM

You guys rock! This thread is a constant source of inspiration and encouragement. Go ratboy!


StratDal - 5/8/2013 at 06:26 PM

Wharf Rockin' da house! Right on! Here's to a "Trouble No More" run today!


Dannyspell - 5/8/2013 at 07:15 PM

Cardio only today...


Dannyspell - 5/8/2013 at 07:18 PM

Worked on my cognitive skills exercises this morning. Of course I do that everyday...


WharfRat - 5/9/2013 at 12:48 PM

Rain rain rain..

Dreadmill time


StratDal - 5/11/2013 at 01:01 PM

Got the Friday morning swim in but no run due to an offsite business meeting.

Before mom wakes up tomorrow, jr. and I will get out and about. Either a short hike or he'll ride his bike and I'll run. It's a lot harder now considering he pedals faster than he used too! Cheers gang!


StratDal - 5/14/2013 at 03:24 PM

102 yesterday afternoon... just a wee bit warm... just an easy three miler with a climb.

I don't mind the heat provided I know ahead of time. It's those days when you think it will be 75 and it's 95 instead... that sucks.


StratDal - 5/16/2013 at 08:10 PM

I think a lot of us will appreciate this:

"A workout a day may keep cancer away"

http://us.cnn.com/2013/05/16/health/cancer-research/index.html?hpt=hp_t3

Got in the pool today. Wasn't really feeling it so I kep it short and sweet.

Tomorrow is the long switch back run. My way of celebrating 51 years young! May the road go on forever!


StratDal - 5/18/2013 at 01:26 AM

Happy Friday gang! Swam 1,000 yards freestyle non-stop this morning and then ran 7 miles with climbs, switchbacks, trails and flats. I spanked 'em on the climbs because I wanted to!

Enjoyed the rest of the afternoon at home in the sun, breeze, and the blooming jasmine. Here's to health! Every day is a gift!


Dannyspell - 5/18/2013 at 01:30 AM

Good job StratDal...


StratDal - 5/21/2013 at 04:26 PM

Good run yesterday. Charged the climb and finished strong over the top. Got out sprinted at the end by the young buck but that was after I waited for him at the top of the hill... now it's no more Mr. Nice Guy!

Tuesday pool day. Have a good workout gang!


Dannyspell - 5/21/2013 at 05:13 PM

going to try and get on a regular split routine next week. Still staying very light...


Dannyspell - 5/21/2013 at 05:24 PM

Since the sroke I lost so much strength I have been working every muscle group everyday. Just to sets of 15 reps. Very light weight and all on the machines....


StratDal - 5/23/2013 at 08:20 PM

2000 yards in the pool today: 1 X 500 breaststroke, 1 X 500 freestyle, 1 X 1000 freestyle w/pull buoy. Sawm relaxed with long strokes today. One of my better efforts.

Tomorrow will be a morning swim (play time!) and then a long run at lunch. After that, it's a three day weekend!

Here's to exercising and being in shape!


goldtop - 5/24/2013 at 01:10 AM

Good work everyone..Dannyspell....Kepp on the path my friend..

Back in February I decided I was going to get certified as a PT this last Saturday I passed my NASM CPT test and I'm now working on a corrective exercise, senior fitness and Nutrition certifications through NASM. I also have 5 interviews setup with 24hr Fitness in my area. I'm hoping I can help others achieve their fitness goals


Dannyspell - 5/24/2013 at 01:52 AM

Good job Goldtop...


StratDal - 5/24/2013 at 03:29 PM

Well I got my swim in this morning. 1 X 1000 and 1 X 200. That's 5000 for the week. Granted my friend does that in one workout sometimes but he's part fish!

I'll get out for a run at lunch today. Just a nice cruise to enjoy the hills and the weather.

Congrats to ya goldtop! You'll be a good teacher. Of course if you have a client that is into guitars and/or the ABB, I doubt there will be a lot of exercise to talk about!

Keep chugging away danny! As long as you're doing something, you're ahead of the game. Cheers!


Dannyspell - 5/24/2013 at 05:25 PM

Thank's Strat...


Dannyspell - 5/25/2013 at 02:26 AM

Good workout tonight. Left arm is starting to be getting a little stronger. Might pump up the volume some next week. I was able to tie my shoes for the first time since the stroke....


WharfRat - 5/25/2013 at 02:37 AM

quote:
Good work everyone..Dannyspell....Kepp on the path my friend..

Back in February I decided I was going to get certified as a PT this last Saturday I passed my NASM CPT test and I'm now working on a corrective exercise, senior fitness and Nutrition certifications through NASM. I also have 5 interviews setup with 24hr Fitness in my area. I'm hoping I can help others achieve their fitness goals




Dude that is awesome


goldtop - 5/25/2013 at 04:32 AM

Thanks guys for the kind words. It's my second go around in that field. As a teen I did a lot of bodybuilding and worked at a Gym at the time. Then I got fat and old...then I got old and skinny...so now that I'm skinny...that's what people tell me...I don't have that body image of myself but whatever...I though I'd go and dive back in. Since I'm 55 I thought senior fitness would be a good direction to go. So I have 4 certs I applied for. Got the first one Saturday, CPT. Now I'm going on the next one in line corrective exercise then senior fitness and Nutrition....that I need for me too...I lost 5 LBS this week and I don't want to lose anymore weight. I think it's just the stress of so many things happening at once. But I am an ectomorph by nature so if I'm active I lose weight easy. I just can't eat enough at this age to even maintain a weight, so I'm gonna try some weight gain supplements so I can at least maintain 185. If I don't eat a whole meal before i go to bed I will lose about a pound a day.

Had another Interview today and I have a second interview June 3 for them to watch me take a client through the process. Got my fingers crossed because that's the club I want to work at. Affluent area....clean...


StratDal - 5/31/2013 at 04:04 PM

Well finally-a-Friday! 1800 yards yesterday in the pool + 1200 this morning. This morning's swim was chill with 6 X 200 freestyle. Lunch today will be an easy 4 mile run. It's warm already (humid too) and will be hot this weekend. Cheers gang!


goldtop - 6/1/2013 at 11:45 PM

Stratdal....some amazing work there

Got a job offer and I'm starting as a PT at one of the 24hr fitness centers in my area. July 1st is my start date...excited...got a lot to learn


StratDal - 6/2/2013 at 12:28 AM

Thanks GT! It was a good week.

Congrats on the job! You'll turn 'em into lean, mean fightin' machines... or at least ABB fans! Rock On!


DougMacKenzie - 6/3/2013 at 11:47 AM

You guys rock. Still working it, slowly but steadily increasing my cardio work. Bench is back up to 280, feels great. Weight hanging around 220, clothes are getting looser though. I want to be 205 by September. We'll see!


Dannyspell - 6/3/2013 at 12:15 PM

Good job Doug...


StratDal - 6/5/2013 at 08:50 PM

Knee's been a little sore of late so no running this week, just swimming. Two good workouts so far. Today, after a warm up, was 10 X 100 for times. Felt pretty good and finished strong.

Best part was some compliments I got: I look younger than I am and I have strong looking arms (from the pretty gal in the lane next to me wearing a bikini ). I owe it all to exercise... and being able to be my "own best friend"


DougMacKenzie - 6/6/2013 at 02:00 PM

Nice 3.5 mile run yesterday with some healthy elevation changes...felt great! Weight down to 218. Chest, back, and abs today, going for 5 miles on the treadmill afterwards. 205, here I come!


StratDal - 6/7/2013 at 08:46 PM

Got 4 swims in this week plus did an easy run on the walk/job path by my office during lunch today. Knee is still acting up a bit. A co-worker suggested taking Ibuprofen since it's also an anti-inflamitory. I'll give it a try.

Here's to a Finally-A-Friday gang. Have a good weekend and keep pushing it!


DougMacKenzie - 6/7/2013 at 10:45 PM

Occassionally I'll have some knee soreness right around the kneecap when I run more, or after I haven't run as much for a short period of time. Seems to go away, and ibuprofen is helpful, as well as ice. Keep on working!


Dannyspell - 6/8/2013 at 01:48 AM

Good workout tonight. I've put 10 lbs back on after losing 30after the stroke. Couldn't eat for a month. Feel like I'm gaining some strength back...


StratDal - 6/8/2013 at 11:59 AM

Right on Danny! Sounds like you're moving in the right direction.

Thanks for the info Doug. It's funny after I ran yesterday, my knee didn't bother me at all. Go figure... maybe it was the weekend vibes coming on!


Dannyspell - 6/8/2013 at 01:42 PM

I failed to mention my normal weight is 190. So to lose down to 160 I looked like a stick man...


goldtop - 6/9/2013 at 02:08 PM

quote:
Good workout tonight. I've put 10 lbs back on after losing 30after the stroke. Couldn't eat for a month. Feel like I'm gaining some strength back...


Keep up the good work....glad to hear you feeling stronger

I've had some good wo's...I can see the difference in my legs. They put on some good size in the last few months. Been hitting them hard with walking lunges after squats....ouch...Walking lunges make me almost delirious after a couple sets..Great way to isolate each leg and they're great for the glutes....


DougMacKenzie - 6/10/2013 at 10:43 AM

Up to 3 sets of 12 at 225 on my squats, noce to be moving back up there. I'm seeing a noticeable increase in strength lately for some reason, even though my weight is slowly dropping. *I may start doing some track workouts in the afternoons now that it's summer. Nothing like 2 a days 3 times a week! Keep on working folks.


Dannyspell - 6/10/2013 at 12:05 PM

Do you do any liunges after youe squats Doug...


DougMacKenzie - 6/10/2013 at 12:13 PM

quote:
Do you do any liunges after youe squats Doug...

No, but I do a set of 15 on the glute machine. And I do some kind of cardio (run, elliptical machine, jump rope, rowing machine) every day to work my legs also.


Dannyspell - 6/10/2013 at 12:20 PM

I used to do lunges to help me with my sprint speed...


goldtop - 6/10/2013 at 03:36 PM

Did legs today....Walking Lunges kick my A$$....I'm doing a lot of independent leg work to continue to try and balance out my leg size and strength differences. I also do split squats, single leg press(alt legs) single leg extension, step ups, single leg dead lifts along with Squats and regular dead lifts. I do Squats every workout and then do a few of the other independent leg exercises each leg day. Today I did step ups, single leg ext,m single leg press, walking lunges, squats, Romanian DL seated leg curls and calf raises. I only do 2 or sets per exercise so it keeps the volume reasonable. Step ups are more of a warmup so I only do 1 set, leg ext 3 sets leg press 3 sets every thing else was 2 sets of higher reps. My other leg days I squat heavier with lower reps. I cycle my squat days. Day 1 set of 15, day 2 sets of 5 day 3 sets of 8. I also do that for Bench press, Incline BP, and Standing Press and bent rows so I'm working different types of strength, from power to endurance. I keep a log so I know what weights I'm using on a given day. Get the sets and reps, up the weight 5LBS next WO for that rep range

Doug nice work on the Squats 225 for 3 set of 12 is impressive...I did 15 with 135 so I got a ways to go

Danny keep up the hard work....Everyone has been keeping it going...good to see we are taking our health seriously


Dannyspell - 6/10/2013 at 04:24 PM

I'm going to increase to 3 sets today. Also up the weight 5 lbs. Don't want to over do it. Still having problems with motor skills with left hand. Vocal chords on my left side are still weak also can't swallow on left side. But I'm keeping on pluggig away. Letting my body tell me what I' capable of. Still weak on left side but I'm seeing improvement...


letyoursoulshine - 6/10/2013 at 04:33 PM

That's a good article StratDal (A workout a day may keep cancer away).

If you add a diet filled with as many non or low processed foods as possible, that is particularly high in vegetable's intake - and fruit - then I guarantee you are going to give yourself the best chance of steering clear of, putting off or fighting cancer.

Cue Simpons, 'Hi everybody, I'm Dr Nick....'

I haven't posted much on here over the last few years and a lot has happened to me over that time.

In 2010 I didn't feel great and went into emergency just because I knew something was wrong and I was going downhill fast. About 3 days later I was diagnosed with stage 3 bowel cancer and had tumor that had to be removed. Luckily for me (luckier than winning the lotto) - my cancer hadn't spread.

I got operated on. I got an infection in the operation and had other operations. 5 months later I had 6 months of chemo.

It was tough but I pulled through it all ok.

I just came up to my 2 year remission mark post chemo and everything is all clear. In fact I'm looking brand spanking new

I've spent the last 8 months on the biggest health kick of my life. When I started I weighed in at around 275 pounds. Now I'm down to around 185. I go to the gym for about an hour every day. I eat lot's of fresh vegetables and fruit. I eat fish (especially salmon), chicken, small amounts of red meat and good fats like walnuts, cashews and almonds. Drink plenty of water and pretty much stay away from alcohol - although I still drink a couple of beers with my friends every now and then.

The end result is, I've pretty much blown everyone away with my recovery. My blood results from the tests are so healthy now that my oncologist says it looks like my body's just laughing cancer in the face.

I guess I'm just posting this to help encourage everyone to eat well and do some exercise. Food servings are too big and there is too much processed food out there. It's easy to sit back and take it all on as our diet but if you make a few changes (eat more fresh vegetables is numero uno), and do some kind of exercise (walking is great) then you are going to be better off for it, today, tomorrow and later on down the track.

Funny story: when I was on chemo, in about month 3, in 2011 DT and Susan Tedeschi came to Melbourne (where I live) so I had to go see them. I gave DT and the band such a big wrap that a mate of mine was sold on coming too. The night of the gig I wasn't in very good shape - I'd had chemo 2 days before and was feeling a bit shakey on my feet. I had dinner with my mate before the concert and I had to tell him I wasn't feeling good. So I said to him 'Man, I'm not feeling at all good, there's a chance I could collapse at the gig.' He said 'ok, well what do you need me to do if you do collapse?' I said ' If I collapse at the concert, get security over and tell them to call an ambulance, tell them I'm on chemo and I need to be taken to the emergency ward of the hospital and make sure they know I've just had chemo' and he said 'ok' and I said 'And whatever you do, make sure you stay for the concert, there's nothing you'll be able to do for me if you come along to emergency room, I'll be fine, but you HAVE TO SEE DEREK TRUCKS'. He said 'ok' and we shook on it and went off to the concert.

I didn't collapse and the gig was a killer. Especially when I saw that the bass player was Oteil - OMG - I didn't know he was going to be there.

Side comment - if you ever find yourself really sick and have to go through something hard like chemo or any other rehab, the BEST thing to help you get through it is music. Especially if you play music. But just listening and absorbing your favorite sounds. Of all the drugs and stuff they had to give me with the cancer treatment - nothing got me through it better than playing guitar. Listening to music was right up there and watching movies was pretty good too. You get to escape with those things.

And especially seeing DT live - that's the best medicine I ever got.

Stay healthy everyone - exercise daily, eat more vegetables and don't forget to eat a peach!

signed Dr Nick!


StratDal - 6/10/2013 at 08:03 PM

Great post soulshine! Congrats on beating cancer and getting healthy. Sounds like you have a good routine and attitude. Keep chuggin' along!


StratDal - 6/13/2013 at 09:02 PM

Well I finally did it: 50 X 20 freestyle for time. Averaged about 43 seconds a lap with 30 seconds rest in between. The first couple just sucked but I kept plugging away. About the eighth one, I found my mojo. Glad I gutted it out.

Tomorrow will be an easy swim in the morning. Meeting a HS friend for lunch so no run. Legs need the rest!


Dannyspell - 6/13/2013 at 10:36 PM

Great job Strat. I need to incorparate some swimming in my workout...


Dannyspell - 6/13/2013 at 10:38 PM

I wish I could do more leg work. Lord knows they need it. But 2 hip replacements limits that.


goldtop - 6/14/2013 at 12:33 AM

quote:
I wish I could do more leg work. Lord knows they need it. But 2 hip replacements limits that.


Dannyspell

Can you do leg extension, or leg press on a seated leg press machine, or leg curls??

My gym also has a sliding leg press machine where it's almost like a squat. You move your body with the weight from a stationary platform on a incline sled with 2 shoulder pads to push against.


goldtop - 6/14/2013 at 12:39 AM



This kind of leg press. The foot platform doesn't move you slide the sled up with your body. It's like a lying squat



Better picture



[Edited on 6/14/2013 by goldtop]


DougMacKenzie - 6/14/2013 at 12:08 PM

Great posts, great work follks. I love summers, get to work out almost daily. And I get to spend time on the track. Did 4 400s, 6 200s, and 8 100s, three quarters speed, yesterday. Felt great! Today is chest, shoulders, and abs, tomorrow 3 mile run with elevation changes. At 217 now and feeling good, headed to 205. And every day my son and I go play catch at the football field. Sweet.


Dannyspell - 6/14/2013 at 12:39 PM

quote:
quote:
I wish I could do more leg work. Lord knows they need it. But 2 hip replacements limits that.


Dannyspell

Can you do leg extension, or leg press on a seated leg press machine, or leg curls??

My gym also has a sliding leg press machine where it's almost like a squat. You move your body with the weight from a stationary platform on a incline sled with 2 shoulder pads to push against.


Hi Goldtop. I do leg extensions, hamstring curls an d leg presses. Just can't seem to gain any mass. Might just be a genetic thing...


Dannyspell - 6/14/2013 at 12:40 PM

You can do it Doug...


StratDal - 6/14/2013 at 03:19 PM

Nice Friday morning swim. 1 X 300 freestyle and 1 X 1000 free with the pull buoy. Arms and chest felt pumped and tight afterwards. Nice! Topped it off with a hot chocolate and a cinamon swirl from Starbucks. Cheers gang!


goldtop - 6/14/2013 at 05:13 PM

quote:
quote:
quote:
I wish I could do more leg work. Lord knows they need it. But 2 hip replacements limits that.


Dannyspell

Can you do leg extension, or leg press on a seated leg press machine, or leg curls??

My gym also has a sliding leg press machine where it's almost like a squat. You move your body with the weight from a stationary platform on a incline sled with 2 shoulder pads to push against.


Hi Goldtop. I do leg extensions, hamstring curls an d leg presses. Just can't seem to gain any mass. Might just be a genetic thing...


Do you have a program or do you just wing it? Do you keep a log book and track your reps and weights?


Dannyspell - 6/15/2013 at 11:52 AM

No Goldtop I just wing it. 4 sets of leg presses, leg extensions and hamstring curls...


Dannyspell - 6/15/2013 at 01:44 PM

I will be pumping up the volume next week...


goldtop - 6/15/2013 at 05:36 PM

I would suggest getting on a regular routine that you track the sets reps and weight goals for each leg session. For any muscle to grow it's needs to be overloaded on a regular basis by either more reps or more weight. Plus eating a surplus will put on size. It's hard to gain muscle size and stay the same weight. It can happen because we carry extra body fat but it takes a lot long to do that conversion than to just pack on 10 - 15 lbs and have more to work with. But with your situation you have more to think about than just leg size....

Glad your working out. A log book and a goal will help you achieve success much easier


Dannyspell - 6/16/2013 at 10:59 AM

Good advice Goldtop...


DougMacKenzie - 6/17/2013 at 07:08 PM

Good strong weight workout this morning, followed by a great workout at the track! I love summertime.


Dannyspell - 6/17/2013 at 08:39 PM

Heading to the gym now Doug....


Bhawk - 6/18/2013 at 02:58 PM

quote:
I'm reaching some pretty cool personal milestones...after all the walking and the elliptical and the swimming and the paleo eating...I'm now under a weight that I haven't been in literally 20 years.

Went for the physical last week...resting heart rate 48, glucose 85, BP 102/74.

I go back in two months and if my BP is the same or lower, then my doc is going to take me off BP meds...completely and permanently.

Now that feels mighty good.

I do know one thing about being as overweight as I was for so long...I ain't going back. Ever.


Maybe it's not kosher to quote yerself, but I just had the aforementioned follow-up.

BP this morning was 124/74 with a resting heart rate of 43...

After 11 years of taking them, I am off BP meds. Completely, totally and permanently.


DougMacKenzie - 6/18/2013 at 05:05 PM

That is so cool Jerry! Congrats brother.


goldtop - 6/18/2013 at 07:33 PM

quote:
quote:
I'm reaching some pretty cool personal milestones...after all the walking and the elliptical and the swimming and the paleo eating...I'm now under a weight that I haven't been in literally 20 years.

Went for the physical last week...resting heart rate 48, glucose 85, BP 102/74.

I go back in two months and if my BP is the same or lower, then my doc is going to take me off BP meds...completely and permanently.

Now that feels mighty good.

I do know one thing about being as overweight as I was for so long...I ain't going back. Ever.


Maybe it's not kosher to quote yerself, but I just had the aforementioned follow-up.

BP this morning was 124/74 with a resting heart rate of 43...

After 11 years of taking them, I am off BP meds. Completely, totally and permanently.




Yeah baby

Nice work there BHawk....I lost a bunch of weight following the Paleo diet. Glad to see it worked for others. Plus the effects it had on your blood pressure...Fantastic work you put in and to see the results is always inspiring to others too


StratDal - 6/18/2013 at 08:37 PM

Props to BHawk! No more meds!

1500 total in the pool today. Nothing fancy or over the top since I was hungry before I got started. I ate my snack too early in the morning and figured I'd be okay come workout time. After the first lap, I knew I was in trouble so I just focused on technique with shorter sets and a little extra rest. Tomorrow's a run day.

I need to show my nephew Wharf's before and after pictures. Unfortunately my very overweight (fat) nephew started smoking too. He's 19, it's his life. Hopefully he'll get it together sooner than later...


StratDal - 6/21/2013 at 05:42 PM

Happy Friday workout day! Got the morning swim in. Included 2 X 200 backstroke. Back isn't my favorite but I didn't sink so I must have done okay! Trail run today at lunch. After work, it will be yard work in the backyard and then chill time...

Have a good one gang. Remember Duane Allman!


DougMacKenzie - 6/21/2013 at 06:11 PM

Nice super set workout this morning, then 30 minutes on the elliptical and 15 on the rowing machine. Naptime!


Dannyspell - 6/21/2013 at 07:39 PM

Will be at the gym tonight. Been pacing myself since I came back from the stroke But I think I'm goin to turn it loose starting next week...


DougMacKenzie - 6/25/2013 at 10:47 AM

Having som e great workouts this summer, feeling tight and fit. Both kids are taking training and conditioning class at the high school. So glad both of them have learned how to make physical fitness a part of their lives from such a young age. We all need to remeber it's a lifestyle! Keep up the good work folks.


StratDal - 6/25/2013 at 08:59 PM

Rocked it today in the pool. 3 X 500 freestyle and then a 50 blast for time. Really focused on my flip turns trying to keep my legs together.


StratDal - 6/26/2013 at 12:38 PM

Not sure if any of you ever rowed crew but yesterday, the dean of all rowing coaches, Harry Parker, passed away at the age of 77. He coached at Harvard for over 50 years. No coach past or present has impacted or dominated his sport like Coach Parker. His crews won numerous collegiate championships, international regattas, and olympic medals. I had the pleasure of meeting Coach Parker in 1991 and it's something I'll never forget.

May the water be smooth as glass on those crisp, cool mornings and your bow ball always in front.

http://www.row2k.com/features/744/Harry-Parker-has-passed--a-remembrance--1 935-2013/#.Ucrgihaf-Km


DougMacKenzie - 6/28/2013 at 02:42 PM

Thanks for that sd.

Great workout again this morning, I'm on a roll. Holding steady at 218, can wear shorts I haven't worn in a couple of years, feeling good!


StratDal - 6/28/2013 at 05:25 PM

Got the Friday morning swim in. Nothing fancy. Tried some backstroke sets. I like it... easier to breath!

It's supposed to be HOT HOT HOT here in So Cal the next few days. Lots to do at the office today. Hopefully I can get a quick run in at lunch. I don't mind running in the heat as long as I know it's going to be warm. Just keep it short and an easy pace. Drink plenty of water in the morning too.


DougMacKenzie - 6/29/2013 at 03:01 PM

Hot here too! 104 yesterday, about the same today. Off to a morning workout (indoors!), feeling tight and strong this morning. Keep up the good work.


Dannyspell - 6/29/2013 at 05:40 PM

Increased my workout to 4 sets with a little more weight. Still have a lon gways to go.


StratDal - 6/29/2013 at 06:42 PM

Decided to beat the heat and hit the road at 5:30 this morning. It was very serene and quiet and I got a decent climb in. Best part is I got it out of the way!

Just finished the yard work. A few more odds and ends and then it's chill time!


goldtop - 6/30/2013 at 04:56 PM

Everyone is working hard out here. I passed my corrective exercise specialist test this morning so I have a CES along with my CPT and I start my new job Wednesday with 24hr fitness

On to senior fitness and nutrition certifications next.

Keep up the hard work!!!!


DougMacKenzie - 7/2/2013 at 12:57 PM

That's cool goldie! I tweaked a muscle in my hip area yesterday, kind of sore but I'm going to go for it today anyway. I've been on such a roll I hate to stop now. Legs and arms today, with the elliptical and rowig machines for cardio. Feeling really good at 218, still looking for 205! Keep up the good work folks.


StratDal - 7/2/2013 at 08:36 PM

Congrats goldtop! You've earned it!

1800 yards in the pool today: 1 X 500 breast, 1 X 1000 free w/pull buoy, 1 X 300 free. With it being so warm, they cooled the pool water temp a bit. It was nice!

No run day tomorrow. Hopefully another swim.


Dannyspell - 7/2/2013 at 09:34 PM

Went back to my split lifting and up it to 4 sets and added a little weight last week. Last night I did cheest and tris with some cardio. Added a little more weight and it felt good. Still resticted to the machine though. Left side is still noticably weaker. But overall I'm pleased. Been able to tie my shoes and button my shirts since last week...


StratDal - 7/4/2013 at 12:33 AM

Two swims in a row today. Did 2 X 50 butterfly. Both under a minute and I still had some gas left. That being said, I wasn't looking for trouble and called it a day when I was done.

Lots of nice "scenery" too... it's hell being a man sometimes! Cheers!


Dannyspell - 7/4/2013 at 02:37 AM

I here you Strat and workout for you....


Dannyspell - 7/4/2013 at 02:38 AM

Shoulders, legs and cardio tonight. Getting a little stronger...


goldtop - 7/7/2013 at 03:29 PM

Good to hear Dannyspell

Where's Bird72 lately I've been waiting to hear about a 500LB squat...

I'm breathing hard down his neck I got 185 for 3 sets of 5 this week...really easy...watch out bird I'm coming up fast


Dannyspell - 7/7/2013 at 05:40 PM

Arms and back yesterday. Also 30 mins. of cardio. Rest day today. But I might go for long walk later in the day...


StratDal - 7/9/2013 at 03:11 PM

Well the heat is on in So Cal. Easy run yesterday. Knee is still bugging me some plus it was warm. I was in no hurry. Today is off to the pool for a few laps.


DougMacKenzie - 7/9/2013 at 05:48 PM

Backed off my squats a bit, found myself cheating a little! Dropped down to 200 and doing 3 sets of 12 focusing on form. Everything is good, still on one of the best rolls working out that I can remember. Did chest, back, and abs today, then hit the track. Legs were toast today but I did the whole workout anyway. Love that tired place where muscle memory takes over and you're just doing it, and the sense of accomplishment you feel when it's over and you did it all, even though you didn't feel like it. Keep working my brothers!


Dannyspell - 7/9/2013 at 07:14 PM

Amen to that...


StratDal - 7/11/2013 at 08:48 PM

Got the swim in. I was in no hurry. One of those blah days. Got my 1200 yards in and called it a day. I'll see how I feel tomorrow; might need a break from the action.


StratDal - 7/12/2013 at 12:47 PM

Blowing off the morning swim today plus no run at lunch. I might just walk done to The Commons. Time for a rest day!

Happy Friday gang! Cheers!


Dannyspell - 7/12/2013 at 12:59 PM

Strat, I took my rest and cheat day yesterday. Back to the gym today...


goldtop - 7/12/2013 at 03:18 PM

Everyone is kicking hard. I had a great week of WO's......rest day today back to it tomorrow


DougMacKenzie - 7/15/2013 at 08:20 PM

Still on a roll and loving it! Legs, arms, abs today, finished off with 1,000 reps of jumping rope. Life is good.


Dannyspell - 7/15/2013 at 08:23 PM

Chest, tris,abs and cardio tonight...


StratDal - 7/15/2013 at 10:35 PM

Nice swim today. 1700 yards total. Knee is feeling better but no running this week, just swimming.


StratDal - 7/17/2013 at 08:32 PM

Three swims down. Two more to go. So far, 5000 yards this week... I think I'm starting to grow gills!


DougMacKenzie - 7/18/2013 at 10:31 AM

Resting from the weights today. Going for a nice, easy three mile run this morning, just to get the heart rate up and stretch out some. Keep on chooglin'!


Dannyspell - 7/18/2013 at 11:02 AM

This is my day off of the weights too...


Dannyspell - 7/18/2013 at 11:04 AM

May go for a long walk later. If the humidity isn't too bad...


StratDal - 7/19/2013 at 08:19 PM

Double trouble today. Got in a morning swim and then at lunch. Lunch included 1X1000 free and 1X500 free-pull bouy. 7500 yards for the week. Of course, my friend used to that in one workout but he was on the swim team... I'm not!!

Hope everyone had a good week too. Here's to keeping The Vibe Alive!


DougMacKenzie - 7/22/2013 at 08:52 PM

Great workout this morning, still on a fantasitc roll. Weight isn't moving much, but oh well, I feel great andmy clothes are getting looser. And now my kids are coming home from their training and conditioning classes this summer and showing me new stuff. Actually, they are challenging me to see if I can do it. It won't be long before they leave me behind!


DougMacKenzie - 7/26/2013 at 02:45 AM

How's everyone doing? Anyone heard from bird or Wharfy?


DougMacKenzie - 7/27/2013 at 08:59 PM

Great workout this morning. really feeling tight and strong these days. Hope everyone is doing well.


Dannyspell - 7/27/2013 at 09:12 PM

Kind of slacked last week. But I will hitting it hard next week...


StratDal - 7/30/2013 at 03:32 PM

Just got back from a week's vacation. Ran one day, played in the pool some and did a lot of walking. Fortunately, I didn't go crazy on the food and drink. That being said, it's time to get back to business. Off to the pool today and then a run tomorrow.


Dannyspell - 7/30/2013 at 04:17 PM

Took last week off. Started back yesterday. Felt great...


StratDal - 8/1/2013 at 09:12 PM

2000 yards today in the pool. 1X500 breast, 1X1000 free with pull buoy, 1X500 free. Another 1500 tomorrow morning and it will be 5000 total for the week.

Got a run in yesterday. Nothing fancy. Tomorrow at lunch will be another easy run.


DougMacKenzie - 8/1/2013 at 10:07 PM

Felt a little tightness in my hamstring and groin yesterday at the track, so I cut it short and took today off. First day off in a couple of months! Feeling good and rested today, back at it tomorrow. Keep after it fellas!


WharfRat - 8/1/2013 at 10:26 PM

quote:
How's everyone doing? Anyone heard from bird or Wharfy?


Struggling mightily im afraid.

Still plugging away


StratDal - 8/1/2013 at 11:00 PM

Good to hear from ya Wharf! Sorry if you're struggling right now. At least you're still "plugging away"!


DougMacKenzie - 8/1/2013 at 11:45 PM

Ratboy! Great to see 'ya. Just keep plugging. Remember, we're talking lifestyle here, It has it's ups and downs. You just have to keep grinding.


goldtop - 8/2/2013 at 05:40 AM

I've had a small setback. I sprained my right knee last week. So can't do much leg work. Seems to be getting better but it still hurts. Been icing and keeping it in brace. It's my MCL and I think it's gonna be a good 6 - 8 week before I see any significant improvement. I'm not limping in the mornings anymore but as the day wears on it's gets a little sensitive.

Keep it up guys...lots of hard work going on here


Dannyspell - 8/2/2013 at 12:52 PM

Had a great chest, tris and ab workout last night...


Dannyspell - 8/2/2013 at 12:53 PM

Today it will be bis and back with some cardio...


DougMacKenzie - 8/2/2013 at 01:55 PM

Take it easy goldtop, don't rush it. Sometimes we just have to let ourselves heal.
Danny
Supersets today, followed by 30 min on the ellliptical and 15 on the rowing machine. Then my daughter wants m to work on some soccer stuff with her. It's only gonna be 104 today!


StratDal - 8/2/2013 at 08:07 PM

Got the morning swim in and the lunchtime run. Nothing too hardcore but solid. Time to chill! I might try to go for a bike ride on Sunday.

Sorry about your knee goldtop. I'm sure that smarted. Do what you have to do and get healed soon. In the mean while, more time to play your guitars!


Dannyspell - 8/3/2013 at 12:12 PM

Grear arm, back and cardio workout last night. Shoulders and legs today. Rest day tomorrow...


DougMacKenzie - 8/3/2013 at 03:40 PM

Great 3.5 mile run on the road this morning, but it was HOT! I'm going to have to start a little earlier on road days.


Dannyspell - 8/3/2013 at 11:45 PM

Fairly good workout today. Got a little pressed for time...


goldtop - 8/4/2013 at 12:39 AM

My knee is getting better. Did some leg ext's for it and some very light box squats. Better ROM each day but it'll be a while before I'm anywhere close to 100%

I'm also starting a program called Wendlers 5/3/1..except I call it Wendlers for weaklings...It's actually a powerlifting and mass developing wo...It's for intermediate to advanced lifter...but I thought I'd try some of it's methods for someone not so strong to see if I can get my Bench press and Over head press up a little more. When my knee is better I will apply it to squats and deadifts.


DougMacKenzie - 8/4/2013 at 12:59 AM

I cut my teeth on an 8/5/3/1 program in HS all those many years ago. Still use it as an alternate workout once every couple of weeks. Wonder if it is the same type of program?


goldtop - 8/4/2013 at 02:47 AM

quote:
I cut my teeth on an 8/5/3/1 program in HS all those many years ago. Still use it as an alternate workout once every couple of weeks. Wonder if it is the same type of program?


The basic program has a day each week for bench, Squat, Dead Lift and Over head press. It runs in 4 week cycles and starts at 90% of your 1 rep max and calculates the weights you should use each week of each cycle. each session you add 5 or 10 LBS but the rep values change

The weights I did this week were
week 1
5 X 95 5 X 115 3 X 125 5 X 135 5 X 140 5+(did 8) X 145 (+ =Do as many as you can) then 5 sets of 10 with 50% of your 1 rep max. After that, whatever assistance work you want to add. I do only 3 sets of 10 for my modification with 120 this month


The second week you raise the weights about 5 or 10lbs the
and it goes
5 X 100 5 X 120 3 X 135 3 X 140 3 X 145 3+ X 150 +(Do as many as you can) then 5 sets of 10 at the same weight as last week

Third week raise the weights again 5 - 10 lbs and the reps are
5 X 105 5 X 125 3 X 140 5 X 145 3 X 150 1+ X 155 +(as many as you can get) 5 sets of 10 same weight

4th week is deload

3 sets of 5 at 50% of your 1rep max

Second cycle re-calculate your 1 rep max and use the same method with the new weights they calculate for you

etc....

So right now I'm doing it for Bench and OHP when my knee is better I'll move to the whole program

I do push pull for upper body so bench day my assistance work is rows, Incline BP, Lat pulldown, DB Press, Rear delt work

OHP press day

assistance work is
lat pulldowns

Bench is assistance work but just 3 or 4 sets of 8 with a moderate weight

Rows and rear delt work

I throw in a few sets of arms at the end 4 sets of triceps and 4 sets of biceps

Here's a 1 rep max calculator http://www.bodybuilding.com/fun/other7.htm

Take your numbers from the 1 rep calculator and put them in the 5/3/1/calculator to find the weights to run your program

Here's the 5/3/1/calculator http://blackironbeast.com/5/3/1/calculator

[Edited on 8/4/2013 by goldtop]


Dannyspell - 8/4/2013 at 03:16 AM

Is it anything like the cross fit program...


goldtop - 8/4/2013 at 04:23 AM

quote:
Is it anything like the cross fit program...


Not at all. It pure Power Lifting / Bodybuilding

Crossfit is based on Police and Military training and incorporates Olympic Lifts Snatch, Cleans, Power Cleans, Clean & Jerk and some basic lifts, Deadlift, squats bench press. But crossfit also has a lot of body weight exercises and "workouts of the day" like 500 situps and 500 medicine ball throws at 10' against a wall...that would be the whole workout


DougMacKenzie - 8/4/2013 at 11:44 AM

My old program had to do with each individual lift. For instance, bench:
8 reps
add 10 lbs
5 reps
add 10 lbs
3 reps
add 10 lbs
1 rep
If you're feeling really ambitious, work backwards to the top again. These days I pass on the working back and do a burnout set of 15 after the 1 rep, usually with flys for chest exercises. Nice to get all the different angles poeople take on their workouts. It's all good.


Dannyspell - 8/4/2013 at 12:05 PM

Rest day today. Hopefully a good walk later in the day if humidity isn't to bad...


DougMacKenzie - 8/4/2013 at 03:29 PM

Great workout at the track this morning. Time for some brunch and a nap!


StratDal - 8/4/2013 at 06:21 PM

Right on Doug! Especially the brunch and nap part!


DougMacKenzie - 8/6/2013 at 11:54 AM

Nice legs and arms workout yesterday, time for some running on the road this morning before it gets too hot. Keep on chooglin'!


Dannyspell - 8/6/2013 at 12:46 PM

Arms and back for me today...


DougMacKenzie - 8/7/2013 at 11:07 AM

Super sets today. Feeling good!


DougMacKenzie - 8/9/2013 at 10:43 AM

3,5 on the road yesterday, chest, shoulders, abs topday and a track workout. Sweet.


Dannyspell - 8/9/2013 at 11:04 AM

Kinda been slacking the last few days. Need to finish the week strong...


StratDal - 8/10/2013 at 12:27 AM

Good week of workouts. Two runs (changed shoes; knee doesn't hurt as much) and three swims. Kicking it right now! Cheers!


Dannyspell - 8/10/2013 at 01:03 AM

Good going Strat...


Dannyspell - 8/10/2013 at 02:03 AM


goldtop - 8/10/2013 at 06:50 AM

My knee is doing better so I've been doing some light leg extensions and box squats.

Gonna up the demand next week. my range of motion is getting better but it still hurts when I drive...weird...and sleep...overall it feels way better. Still maybe only 60 - 70%

keep up the hard work everyone


StratDal - 8/13/2013 at 08:32 PM

Got my Tuesday swim in. 1800 yards: 1X500 breast, 1X1000 free with pull buoy, 1X300 free. Had a lane to myself. Nice day out too.

Off to the running store tonight to get some new shoes. Hopefully that will help out the leg fatigue as of late.


goldtop - 8/13/2013 at 10:30 PM

Dang that some impressive work there stratdal...

Decided I want to put together a small home gym. I built a 16X8 platform made from 4, 4 X 8, 1 1/8" plywood subflooring with tongue and groove inserts, made for easy setup. Bought a power rack off ebay and a Olympic weight set and bench off craigslist. Also grabbed a T-Bar platform and a 50 2" battle rope...Looking into a back extension chair and some assorted smaller Dumbbells.

I'll post pictures when I get it setup


DougMacKenzie - 8/14/2013 at 10:37 AM

Summer is winding down, but its been one of the best summers for working out that I can remember. Strictly cardio today, 30 min on the elliptical and 15 on the rowing machine. Just curious, anybody using any protien shakes, vitamins, or supplements out there? I use soy protien with milk and fuit, usually blueberries, for a protiend shake once a day.


Dannyspell - 8/14/2013 at 12:10 PM

Chest, tris, abs and cardio today...


goldtop - 8/14/2013 at 04:38 PM

quote:
Summer is winding down, but its been one of the best summers for working out that I can remember. Strictly cardio today, 30 min on the elliptical and 15 on the rowing machine. Just curious, anybody using any protien shakes, vitamins, or supplements out there? I use soy protien with milk and fuit, usually blueberries, for a protiend shake once a day.


I have 2 different protein powders I use for drinks. Both from ON Performance
Whey & Casein

Mornings pre and post workout
1 - 2 cups of water
1 banana or peach or nectarine
hand full of frozen strawberries
hand full of frozen triple berry mix
2 - 3 scoops of Whey protein vanilla flavored

I'll drink half before my WO and half after

My afternoon, evening or off day protein drink is
1 cup water 1 cup milk
1 TBSP of peanut butter - sometimes I'll add a banana
2 scoops of Casein protein chocolate flavored

I use a blender for both

Casein is real thick so a shaker doesn't always break it down all the way and it'll ball up and be grainy


StratDal - 8/15/2013 at 08:22 PM

Blew off the Wednesday run yesterday and went for a walk instead. It was nice to justs cruise around the shopping center. Good, solid swim today. Tomorrow will be a light morning swim and an easy run at lunch.

Hey goldtop, how about adding something that involves a twist, an olive, or a lime wedge to those protein drinks! Cheers!


goldtop - 8/15/2013 at 09:25 PM

quote:
Blew off the Wednesday run yesterday and went for a walk instead. It was nice to justs cruise around the shopping center. Good, solid swim today. Tomorrow will be a light morning swim and an easy run at lunch.

Hey goldtop, how about adding something that involves a twist, an olive, or a lime wedge to those protein drinks! Cheers!


Improvise as needed


dadof2 - 8/17/2013 at 10:24 PM

Just checking in...have continued my 5 mile 5 day a week run and weights routine...but,over past 6 months have added hills or incline on machine...just awesome...even shot around with my son and played some light hoops today....I'm way too broken and arthritic from past hoops injuries,thus this was a once every few years experience...great fun...wish I could still play...but,coming to terms with my age I'm quite pleased with all I can do...

[Edited on 8/17/2013 by dadof2]


StratDal - 8/19/2013 at 08:08 PM

Right on dad! The fastest way to improve one's running is to add some climbs. Good job!

Just an easy 3 1/2 run today. Not too warm but humid.


goldtop - 8/20/2013 at 06:13 PM

Almost finished with my hom gym setup



[Edited on 8/20/2013 by goldtop]


StratDal - 8/22/2013 at 02:31 AM

Had to be a workout or two just getting it setup gt!

Ran at lunch today. It was HOT. Warmer than I expected. Not one of my best efforts but I didn't care. Just wanted to get back to the office.


goldtop - 8/22/2013 at 04:07 AM

quote:
Had to be a workout or two just getting it setup gt!

Ran at lunch today. It was HOT. Warmer than I expected. Not one of my best efforts but I didn't care. Just wanted to get back to the office.


Building the power rack was a workout no doubt. It was easy to assemble but still a lot of work. It's like a big erector set....if you remember those.

I'll be squatting tomorrow for the first time at home......looking forward to it

Everyone keep up the hard work


StratDal - 8/23/2013 at 04:38 PM

Got my mile's worth of swim in this morning. Feel pretty good now that I've had my breakfast. Yesterday, I did a 100 free in 1:29. Goal was to break 1:30. Down the road, I'd like to break 1:25. That being said, I'm in no hurry...

I was kind of feeling my oats so I went for a run at lunch. Took it easy due to the heat and my leg. Ended up doing the switchback. Best my leg has felt in a while. Glad I got out.

Hopefully everyone had a good sweat or two this week. Happy Friday gang!

[Edited on 8/23/2013 by StratDal]


DougMacKenzie - 8/24/2013 at 12:11 PM

Still workin' it! Now that school has started I've shortened my workouts to alternate strength training one day and cardio the next, usually about 45 minutes to an hour per day. Seems to be working out okay, and is the best I cn do right now. Keep working my firends.


StratDal - 8/29/2013 at 05:48 PM

Hot again yesterday. Just ran some laps in the back of my office. Had lots of shade and I was in not hurry. Off to the pool today. Hope to get 1500 in.

Good schedule Doug. Generally, my works are about 30 to 60 minutes depending if I go for a long run or not. That's plenty for me!


DougMacKenzie - 8/30/2013 at 12:09 PM

Nice run yesterday, 4 miles in 42 minutes on the tredmill. Legs and arms today.


StratDal - 8/30/2013 at 02:54 PM

Great swim yesterday. Felt strong and in control. Got 1500 yards in the morning including 1 X 500 backstroke. Of course it's hotter than hell already today. An easy, fun run at lunch and then it's prep time for the UCLA's home opener tomorrow.

GO BRUINS!


DougMacKenzie - 9/2/2013 at 08:29 PM

Super sets today, nice cool rainy morning, nice change and great for working out! Weight still hanging around 218, but clothes are fitting a little looser. I know I'm adding lean muscle, and it feels GOOD! I'll be patient and wait for the wieght to start coming down again. Have lost 30 lbs in 8 months, which is a great rate of weight loss, so I guess I really can't complain.


MTNJAM64 - 9/2/2013 at 08:42 PM

Less alcohol, a few more puffs here and there.... less fat, less animals-more veggies.....gym 3-4 times a week....lost 35 lbs since feb 1


StratDal - 9/2/2013 at 08:54 PM

Congrats MTNJAM! That's quite an accomplishment! Keep up the good work!

Got my Monday run this morning. It's still hot so I just took it easy. Picked it up the last part of the hill but backed it off going down and back home. No hurry today!


StratDal - 9/5/2013 at 09:00 PM

Got my mile in the pool today. Due to the heat, the pool was very refreshing. Got some good reach and really nailed my turns.

Tomorrow will be a morning swim and then a run at lunch.


Dannyspell - 9/5/2013 at 09:44 PM

I have been slacking the last two weeks. Going full tilt next week...


StratDal - 9/7/2013 at 03:09 AM

Awesome workout day. Kicked ass in the pool and ran when it was 100 degrees. Chilling right now.

I think you'll all enjoy this. It's a 60 Minutes - Sports segment about the late Harry Parker, Harvard's rowing coach for the last 51 years. No johnny football's on his teams. Enjoy!

http://www.youtube.com/watch?v=_Z8WrSRY-J4


goldtop - 9/7/2013 at 05:08 AM

Great work everyone

My knee is feeling way better. I started squatting again this week. It feels good, I lost some serious strength over the last 6 weeks but it'll come back fast.

keep it up...Play all Night


StratDal - 9/10/2013 at 08:22 PM

Well finally some cooler weather... it's a beautiful, early So Cal fall like day today. Got my mile in today: 1 X 500 breast, 1 X 1000 freestyle with pull buoy, 1 X 300 free. Pool wasn't crowded and there was a good vibe all around.

Tomorrow it's a 4 mile run. Hopefully the weather holds up.

Right on goldtop! Glad your knee is feeling better!


StratDal - 9/12/2013 at 08:28 PM

It's been a long time but I did a mile in the pool non-stop in 37 minutes and change today. I had a lane to myself and it wasn't crowded so I figured what the hell. I feel good but glad it's done!

I think it's time for some new goggles... my wife will think I was a rastafarian concert all day instead of the office...


StratDal - 9/17/2013 at 12:44 PM

Well no workouts since last Friday. Does two hours doing yard work along with moving some furniture count?!?!

Today is off to the pool. Looking forward to stretching it out and doing some turns.


StratDal - 9/19/2013 at 08:35 PM

Decent swim workout today: 1 X 500 breast, 10 X 100 free for time, and 1 X 300 back/free cool down. By the time I was finished, there were only 4 of us in the pool. I like the calm, smooth water.

Hope everyone is still chugging along one way or ther other. Cheers!


goldtop - 9/20/2013 at 04:33 AM

Been working hard getting my squat weights back up after my knee sprain. It's feeling great.

Back to my upper lower split. Started a program for bench and overhead press called Wendlers 5/3/1..check it out if you want to lift heavier. It's a great power lifting program

I'll probably go to it for legs when I get my weights up a little more. I'm enjoying my leg days and I'm making good gains again. My left leg is way closer in size and strength to my right then it was and I also use it better.

Better coordination all the way around. Last year when I first started lifting it felt like my left leg was there just for support and it really did nothing in the way of moving weight. So it's a huge change for me actually feels like it's in the game. I can tell my body calls the muscles a lot better. Better recruitment....Looking forward to pushing forward 225 on squats by the end of the year is my goal. Sets of 5 with 165 next week. I'll blow right past that.

Also found 2 different over load exercises. Squat walkouts and rack pulls

Squat walkout I put 260 on the bar unrack it walk back and stand for 10 seconds to get my body use to heavier weights. rack pulls are similar in that you use a heavy weight but you're only moving it a couple inches. It's sort of a 1/4 dead lift, just the last few inches of the move

Cool...keep up the hard work


Dannyspell - 9/20/2013 at 11:58 AM

Back to the gym today after 2 weeks off...


Dannyspell - 9/20/2013 at 11:59 AM

i can feel the soreness already...


DougMacKenzie - 9/20/2013 at 12:01 PM

Danny

I used to do an 8-5-3 routine way back in the day. Actually did it for bench on Monday and pushed up 280 for my max, felt like I could have gone 300 with a spotter. Am up to 4 miles in 39 minutes as of yesterday! WOOHOO! Looking for 5 miles in 40 minutes as my running goal. Have not dropped one pound in about 3 months, but my clothes keep getting looser, still at 218. Oh well. Life is good.


DougMacKenzie - 9/23/2013 at 01:06 PM

Very cool mornings this weekend, great for working out! Eliptical and rowing machines today, always feel good when I finish that one. Keep up the good work.


DougMacKenzie - 9/24/2013 at 10:20 AM

Chest, abs, and back today. Maxed 280 on my bench last week, doing sets with 200. Not bad for an old guy!


goldtop - 9/24/2013 at 12:53 PM

quote:
Chest, abs, and back today. Maxed 280 on my bench last week, doing sets with 200. Not bad for an old guy!


...... Nice!!!

Deload week for me....light workouts....as a recovering weakling they're all light ..... this week is just lighter


StratDal - 9/24/2013 at 12:57 PM

Easy run yesterday with a buddy. Best my leg has felt in weeks. Tuesday pool day... liking the speedo tan too!


Dannyspell - 9/24/2013 at 01:18 PM

Arms, back and cardio today...


StratDal - 9/26/2013 at 08:42 PM

Just a good ol' kick ass day today. Got in the pool and felt long and strong. Did my 10 X 100 free with a minute rest in between. To top it off, the weather is absolutely beautiful today (and yesterday too). Fall has come to So Cal!

Tomorrow is an easy morning swim and then an easy lunch run.


StratDal - 10/3/2013 at 09:07 PM

Thursday swim today. Did my usual 1 X 500 breast, 10 X 100 free for time plus finished off with 500 free with pull bouy. 2000 yards total. Haven't done that in a long time.

Taking a vacation day tomorrow. May try to get in a longer run.

[Edited on 10/4/2013 by StratDal]


DougMacKenzie - 10/4/2013 at 10:29 AM

Back at it today after taking a week off "just because". Its been a year since I missed any time! Feeling good and rested.


DougMacKenzie - 10/5/2013 at 03:20 PM

A little sore this morning, but it feels great! Off for a nice easy run to work some of it out.


StratDal - 10/7/2013 at 08:56 PM

First run since last Wednesday (too windy to run over the weekend plus I was feeling lazy). Air was really dry but I got 5 miles in which included a switchback climb. Back to the pool tomorrow.


DougMacKenzie - 10/8/2013 at 10:44 AM

Legs, abs, and arms today, then off to watch my son's 7th grade football game. Life is good.


DougMacKenzie - 10/10/2013 at 10:28 AM

Nice run yesterday, super sets today. Keep it going folks.


StratDal - 10/10/2013 at 08:45 PM

Beautiful weather today. Rained last night. Nice swim; pool wasn't crowded at all. Hopefully the weather carries over tomorrow for the Friday run.


DougMacKenzie - 10/11/2013 at 10:08 AM

Road run today. Cool and rainy weekend coming up, got to enjoy the sunhine while I can. Hope everyone has a great weekend.


StratDal - 10/14/2013 at 01:57 PM

Got my 4 miles in this morning (thank you Christopher Columbus!). The rest of the "workout" will be some house work and mowing the lawn... sometimes that's harder than running or swimming!

Hope you all are still leading the charge!


StratDal - 10/17/2013 at 08:25 PM

Got my swim in today. Pool was a bit chilly but no problems after a lap. Just took it easy. Tomorrow is the morning swim and the lunch time run. Hopefully the weather stays the same.


StratDal - 10/18/2013 at 08:45 PM

Finally! For the first time in 3-4 months, no left leg or knee pain. I didn't run on Wednesday plus today I ran with some friends and we just gabbed and took it easy the whole way. Maybe that will be the plan for the next few weeks. Pain sucks...

Have a good weekend gang. Remember exercise and fitness are the true fountain of youth... and grooving to At Fillmore East too!


StratDal - 10/22/2013 at 04:42 PM

Great run yesterday with two decent climbs. Good day to stretch it out.

Off to the pool today. Shooting for 2000 yards.


StratDal - 10/25/2013 at 05:10 PM

"The true fountain of youth is exercise and fitness." Sex and Rock N' Roll help too! Happy Friday gang!


StratDal - 10/30/2013 at 10:18 PM

Great run today on what is a million dollar, fall afternoon here in So Cal. Not a cloud in the sky, mild temps and a dry breeze. The weather alone made it all worth while!


StratDal - 11/4/2013 at 09:47 PM

Ran today with a buddy at the office. Four miles with a climb. Like I posted last week, the weather has been real nice and run-friendly. Off to the pool tomorrow.


StratDal - 11/6/2013 at 11:44 PM

Got my swim in: 1 X 500 Breast, 1 X 1000 free with pull bouy, 1 X 500 free. Plenty of open lanes too so the water was real smooth. It was a good day!


DougMacKenzie - 11/12/2013 at 10:39 PM

Nice upper body workout today. Sounds like some good days SD. Keep it up!


StratDal - 11/14/2013 at 09:29 PM

Good to see ya Doug! Got in 1800 yards today in the pool. Wanted to swim more but leaky goggles made it a bit tough.

Tomorrow morning will either be an easy run or an easy swim. Then it's off to the Rose Bowl for some tailgating and some football. GO BRUINS!


DougMacKenzie - 11/16/2013 at 12:03 AM

Spent an hour and a half at the football field with my son playing a game where we punted the ball back and forth, and if you got it all the way across the other goal line you scored. What a workout! We had each other running all over the place. Almost killed me. He won, 2-1. Punk.


StratDal - 11/19/2013 at 04:05 PM

Next time Doug, you have to go the "Age, Guile, and Treachery" card! Sounds like a blast and a heck of a workout. Chasing footballs on the grass can wear ya out.

Had a nice, late afternoon run yesterday. I haven't done that in a while. Got some good climbs and enjoyed the cool weather.

Back to the pool today. Keep chugging along everyone!


StratDal - 11/21/2013 at 09:39 PM

Awesome day in the pool. It's been raining off and on since yesterday so the air was fresh with a nice breeze and partly cloudy skies. The water was calm and only a few swimmers. Got my mile in: 1 X 500 breast, 20 X 50 free, and 1 X 300 free with float. Weighed myself after. Just a half pound more than when I graduated from college... works for me!

Tomorrow is an easy morning swim and then a run at lunch. Hopefully we get some more rain too. I love the weather right now.


StratDal - 11/26/2013 at 09:25 PM

2000 yards today. 1 X 1800 freestyle in 36 minutes. My best time ever! Finished it up with 1 X 200 free. Easy run tomorrow. Friday will be an easy morning swim and then a long run at lunch to celebrate post Thanksgiving.

Here's to the joy and empowerment that exercise brings! Cheers!


StratDal - 11/29/2013 at 09:28 PM

First rain run of the season. Being the day after Thanksgiving, I was a little more motivated too. Lots of carbs to burn off thanks to Mrs. Strat!


StratDal - 12/3/2013 at 04:59 AM

Ran off all the evils today that were ingested over the weekend. We started out slow but took our time and then climbed the hill at a good clip. For the most part, I didn't miss a beat from last week.

Tomorrow it's lap time!


DougMacKenzie - 12/5/2013 at 11:30 AM

Still working it here in Texas. I can't believe how easy it is to put on weight as I "mature". I looked at a pecan pie last week and gained five pounds. Almost back to where I started, then it's Christmas! Oh well. Have to run insdie today, major ice storm starting about noon. Hope everyone is doing well.


StratDal - 12/5/2013 at 10:53 PM

Got my mile in the pool today. Chilly outside but the water was warm. Fortunately the cold air makes it less crowded. Tomorrow is a morning swim and then a trail run at lunch.

Good job Doug. T'is the Holiday Season! Think of it as fuel to burn!


StratDal - 12/7/2013 at 02:16 AM

Well I go my morning swim in. Did 1700 yards total. Nothing fancy but I got it done.

I was going to run noonish but said screw it and treated myself to lunch instead! Kicking it right now!


DougMacKenzie - 12/7/2013 at 01:43 PM

We avoided most of the ice here, was able to maneuver my way to the gym over 5 inches of slet. Was surprised to see 4 other dedicated folks there! Love the comttment. Cardio today via the elliptical and rowing machines. Maybe a little snow this afternoon so I'm about to get it in now. Keep working.


StratDal - 12/8/2013 at 03:53 PM

Dark and chilly this morning. Ran about 7 miles with a climb. Nothing like the wonderful aroma of horse property at 6:30… and runners nose to boot!

Now that that's out of the way the real workout starts: housework and putting up the Christmas lights.

Hope everyone is still chugging along. Cheers!


DougMacKenzie - 12/9/2013 at 11:49 AM

Gret superset workout yesterday, going for 4 miles on the treadmill today. Still too cold and icy to mess with anything outside. Stay safe and warm my friends.


DougMacKenzie - 12/10/2013 at 01:14 PM

Chest, abs, and back today. Jumping rope before stretching for some cardio. Love how my cardio work has expanded to include so many different modes of exercise, keeps it from getting boring. Also really like keeping my workouts to about 45 min to an hour every day. Makes working out part of my daily routine every day. Good stuff.


StratDal - 12/10/2013 at 09:13 PM

A solid 1400 yards in the pool today. Really focused on my turns by tucking my head, keeping the legs straight and not using my arms to twirl. Sure helped with the pushoffs!

Tomorrow will be 4 mile run.


StratDal - 12/12/2013 at 09:48 PM

2000 yards today: 1 X 500 brest, 1 X 1000 free with pull buoy, 1 x 500 free. Felt like a million bucks. It's warmed up and the Santa Ana's have stopped blowing. Not bad to be swimming outdoors in December!

Tomorrow will be a light swim in the morning and then a 7 mile run at noon. Life is good!


dadof2 - 12/12/2013 at 09:50 PM

This week ran over 7 miles the last 4 days...tomorrow the plan is a 2 hour run through town as I run between 2 jobs!


DougMacKenzie - 12/12/2013 at 10:55 PM

45 mins on the elliptical today. Ouch.


StratDal - 12/13/2013 at 11:18 PM

Good job dad! Glad to see ya checking in.

Swam 1600 yards this morning (various sets) and then a 7 mile run. Beautiful weather and a beautiful trail. Good times! Celebrating tonight!

[Edited on 12/14/2013 by StratDal]


DougMacKenzie - 12/14/2013 at 11:28 PM

Did lots of core work today, still going strong. Keep up the good work.


StratDal - 12/17/2013 at 10:16 PM

Pool day: 1 X 300 free, 15 X 100 free with a minute rest in between, 1 X 200 free cool down. Always nice to get a mile+ in the water. Perfect weather and not crowded either.

Tomorrow it's back on the road.


DougMacKenzie - 12/18/2013 at 01:28 AM

Chest, back, and shoulders today, along with some ab work. Tomorrow is a road day for me also.


DougMacKenzie - 12/20/2013 at 01:27 AM

Legs, arms, and abs today. Feels so good to stretch after a good hard workout.


StratDal - 12/20/2013 at 03:53 AM

Swam in the rain today. It was cool seeing the steam come out of the pool. It was just the three of us and it was very relaxing.

Got the day off tomorrow. Maybe I'll get a quick swim in the morning or I'll blow it off and go Saturday. No rush right now!


DougMacKenzie - 12/21/2013 at 12:32 PM

Did a 45 minute "fat burn" on the treadmill yesterday. Different, which ius good. Rest day today.


StratDal - 12/22/2013 at 07:14 PM

Got 6 miles in yesterday morning. Chilly but relaxing. Went to the pool today to just play around and ended up swimming a mile non-stop. Just got in the zone and kept adding a few more laps. Finally said, only 6 more to go for a mile. Best part is I'm off the hook for a few months before I do another one!

I hope everyone is enjoying the holiday season. If I don't check in before, have a Merry Christmas! Cheers!


DougMacKenzie - 12/23/2013 at 02:57 PM

Merry Christmas back at 'ya. Supersets yesterday, cardio today. Think I'll hit the elliptical and rowing machine for a good long stretch. I love Christmas break!


DougMacKenzie - 12/24/2013 at 02:50 PM

Nice workout yesterday with my son, he's starting to get a little cut (for a 13 year old!). So glad he has learned to lift the right way and that he enjoys working out. Chest, back, shoulders and abs today. Ho Ho HO!


StratDal - 12/24/2013 at 04:41 PM

Right on Doug! We did our Xmas fun run yesterday: the "Up and Over" switchback run. Today will be the last swim of 2013 since the pools will be closed for maintenance after Christmas.

Congrats to all of the ABB Fitness Peachheads! Here's to being fit and having fun!


DougMacKenzie - 12/26/2013 at 01:16 PM

Great fitness day yesterday! Cardio at the gym, then my son and I went to the local middle school football field to play catch and catch punts. Lots of sunshine and good times. Topped off a very Merry Christmas for us. My daughter leaves tomorrow for Florida and the Disney College Showcse Soccer Tournament. Life is good!


StratDal - 12/30/2013 at 09:50 PM

Last workout for 2013. Did our 7 miler at a decent clip. Beautiful day out and it was great to enjoy the moment... plus burn off some of the festive treats and beverages I indulged in that last few days.

It's been a great 2013. Thanks to all who participate on this thread. Here's to being fit and empowered in 2014! Cheers!


DougMacKenzie - 12/31/2013 at 01:42 PM

Going for a little cardio this morning. Denched 280 again yesterday, felt great! KInd of chilly outside (22 degrees), think I'll go for a nice easy treadmill run at the gym. Happy New Year!


goldtop - 1/1/2014 at 02:26 AM

Great work everyone....I've running my routine and making nice gains. Had the flu a couple weeks ago and put me out for a week... Hitting hard the last 2 week....Happy New Year


StratDal - 1/1/2014 at 11:42 PM

Started the new year with a 30 minute run through the neighborhood; no hurry, just took my time. Did 10 pull-ups on jr.'s swing set to finish. To top it off, after lunch I had a nice, hour long nap… my favorite "workout"!

Good to see ya goldtop! Glad you're feeling better.


StratDal - 1/3/2014 at 10:31 PM

Back in the groove. Friday morning swim 1X500 free, 1X500 back, 1X500 free with pull buoy. Ran 5 miles at lunch with the switchback climb. Relax tonight!


DougMacKenzie - 1/6/2014 at 11:47 AM

Back to school today,and back to my after school routine. Heavy arms and abs today, with some jump rope for good measure. Gym is always crowded for about 6 weeks or so after the new year. Too bad more folks don't stick with it.


StratDal - 1/7/2014 at 09:21 PM

1800 yards in the pool today. It was crowded due to all the New Year's Resolutions folks. Hopefully some will stick with it.


StratDal - 1/11/2014 at 02:12 AM

Good week of working out. Three swims and two runs. Weather was great today and I ran hard. Here's to the enjoyment of exercise!


DougMacKenzie - 1/14/2014 at 11:52 AM

Sticking with my regular routine of alternating weight training days with cardio days. This allows me to work out 45-60 minutes a day every day. I'm liking it, and my body seems to be holding up pretty well. Have reduced the high impact road runs for now. Life is good.


StratDal - 1/14/2014 at 09:34 PM

Good job Doug! 45-60 minutes a day puts you ahead of the curve big time!

Sawm 2000 yards today: 1 X 300 free, 1 X 1000 free with pull buoy, 1 X 700 free. One of my stronger workouts of late. Maybe all the Holiday fun and cheer has finally disolved itself and my body is cleansed... here's to starting over again!


StratDal - 1/17/2014 at 02:06 AM

Got my 2000 yards in the pool today. No frills. Just did my thing. Tomorrow is the Friday play swim and the long run (hopefully the %&^$#@& wind will have died down) at lunch. Then it's the weekend!


DougMacKenzie - 1/21/2014 at 12:01 PM

I think I'm going to seriously begin monitoring my food intake and see where that takes me. Will increase fruits and veggies, slack off the cookies, ice cream, and chips ( ). Think I'll give it six months and see what happens. Not really dieting, just eating smarter to go along with my exercise routine. Wish me luck!


StratDal - 1/22/2014 at 09:24 PM

2000 yards in the pool today. 1000 X freestyle, 1000 X freestyle with pull puoy. Not crowded and had a lane to myself.

Good point on the food intake Doug. The doctor is telling me to eat more fruits and veggies and watch the chips too! The important thing is to keep things under control and moderate. One thing that works for me is I brown bag my lunch most of the week: sandwich, fruit, and chips (smaller portion now!). Not only do I feel better in the afternoon, I save a bunch of money.


StratDal - 1/24/2014 at 09:21 PM

Finished off the week with 1300 in the pool this morning and a 40 minute run at lunch. Took it easy on both accounts.

I've been adding pullups after my runs. I'm up to 12. I'll add another in two months.

Enjoy the weekend. Here's to excercise and health!


DougMacKenzie - 1/26/2014 at 06:44 PM

Doing okay so far with the food intake, eating more fruit seems to really curb any hunger pangs. Great chest and back workout this morning, off to play some music this afternoon. Beautiful day here in North Texas! 72 degrees and sunny.


StratDal - 1/31/2014 at 02:39 AM

Been a good week so far. Got my runs and swims in as planned. Did 15 X 100 frees in the pool today. In the lanes next to mine were two swimmers who swam in college. One moved like a shark, the other like a torpedo. Very inspiring!

Friday run tomorrow! Cheers!


alloak41 - 1/31/2014 at 08:31 PM

Joined Fit-24 today and got the first session in. Started with 45 minutes on the treadmill and then some light weight training. Starting slow on the weights. Feel good right now, nice and tranquil.


hotlantatim - 2/1/2014 at 05:40 AM

Back in marathon training mode. I'm signed up for Boston again.

I stepped up to 127 miles in January on my way toward a goal of 200+ in March. My long has been 17+. I'm hoping to do my first of five 20+ milers of this cycle on Sunday morning.

The hamstring and ankle are keeping me from playing very hard with the middle school basketball team I coach, but I cannot say that are holding back my marathon training.

I need to get back into my perfect pushups and pullups, to keep my upper body strength going while I marathon train.


StratDal - 2/2/2014 at 10:13 PM

Good job Tim! That's some serious mileage you're putting in.

Decided at the last minute to go to the pool today. Not one of my best efforts but I got my laps in and felt pretty good afterwards. Workouts before the Super Bowl are a good thing considering we'll be indulging in food and drink during the game.

Congrats alloak41! Here's to staying with your plan and making the most of it!


StratDal - 2/4/2014 at 09:29 PM

Swim day today. 2000 yards: 1 X 300 breast, 1 X 1000 free w/pull buoy, 1 X 700 free.


alloak41 - 2/5/2014 at 06:33 PM

quote:
Good job Tim! That's some serious mileage you're putting in.

Decided at the last minute to go to the pool today. Not one of my best efforts but I got my laps in and felt pretty good afterwards. Workouts before the Super Bowl are a good thing considering we'll be indulging in food and drink during the game.

Congrats alloak41! Here's to staying with your plan and making the most of it!


Thank you! Just got back from the facility. Forty five minutes on the treadmill and some weights afterwards. I've gotten in five good sessions in six days and it feels great. I'm all in!




[Edited on 2/5/2014 by alloak41]


StratDal - 2/7/2014 at 10:09 PM

Epic run today. Perfect weather: partly cloudy, cool temps, and fresh, clean air. Legs just kind of did their thing so I went with it. It was one of those workouts where it all came together. Ended up running almost 7 miles in 45 minutes. Included two btch climbs. All that being said, I'm glad it's out of the way!

I hope everyone else is enjoying their exercise and making the most of it. Cheers!


StratDal - 2/11/2014 at 09:48 PM

2000 yards in the pool today. Mixed and matched sets. Did a 500 free in less than 9:30. Tomorrow is back out on the pavement.


StratDal - 2/14/2014 at 10:14 PM

Tough day at the office. It was/is HOT out; much warmer than I expected. Decided for the 7 miler switch back which was probably more than I should have. Fortunately, I just backed off the pace and took it easy. The cool shower felt good.

For anyone dealing with the severe winter weather right now, I hope you all have power and are safe. Don't drive unless you need to.


Dannyspell - 2/15/2014 at 12:16 PM

Back to the gym monday after a way too long layoff...


StratDal - 2/22/2014 at 02:07 AM

For all sorts of reasons, it was an off and on week. Fortunately today, I nailed it. Swam 2000 yards this morning and then ran 5 miles at lunch. I Rocked It on both accounts. Chillin' now!


StratDal - 2/25/2014 at 09:15 PM

2000 in the pool on what is a beautiful day. 1 X 1000 free, 1 X 1000 free w/float. Really worked the upper body. Run tomorrow.


StratDal - 2/27/2014 at 09:51 PM

Been a good week so far. Tomorrow will be a morning swim and then a lunch time run. It's supposed to rain too. Runs in the rain are the best... the rain takes your mind off the pain!


StratDal - 3/7/2014 at 09:30 PM

Got my Friday 7 miler in. It was a bit windy but running on the trails was nice. The recent rains are starting to make the hills green.

Missed a swim workout this week. Hoping to get in the pool tomorrow or Sunday and make up for it.


alloak41 - 3/8/2014 at 03:54 PM

I've lost nine pounds in 37 days. Ahead of schedule for my April 1st goal and weigh in.


bird72 - 4/18/2017 at 02:08 PM

I see this thread died a long time ago, did a search on memory and was shocked how long it has been. Many probably don't hang here anymore.

Is anyone doing well on fitness and health? It gets challenging as we age for sure.

I lost 40 pounds since this thread, came back from a blown knee and surgery. But most exciting: I am a Personal Trainer now, passed my test a few days ago. Look forward to helping the over 40 crowd to fitness. Have learned so much on the holistic aspect of fitness. It is so much more than I knew. Structural, movement, then overlay the rest after correcting the foundation. And diet is so important. Not just quantity but what.

wishing fitness and health to all


Dannyspell - 4/18/2017 at 06:51 PM

Glad you brought this thread back bird...


StratDal - 4/18/2017 at 08:47 PM

Thanks Bird. Good to see you too Danny!

Tuesday swim today. 2400 yards.

Had to layoff running for a few months due to a calf injury. Just started up again last week. I'm in no hurry. Just great to get outside again and work up a sweat.


hotlantatim - 4/18/2017 at 10:14 PM

Good to see this one back. Congrats on becoming a certified trainer Bird!

I am still running, though in fits & starts (some injuries plus having a 1 year old at home has had something to do with that). I have a target 5K coming up early June and then the Peachtree Rd Race 10K on July 4.
I promised myself I wouldn't sign up for another marathon until my true weekly base mileage was up to 30 (and the marathon being 6 months out from that point). I'm nowhere near that now so I'm 2018 at the earliest for another one....if at all!

I will be doing two my favorite jogs later this week. Friday & Saturday mornings at the Spriit of Suwanee Music Park. In a 35 minute jog you can see so much!

Best to you guys!


StratDal - 4/18/2017 at 10:31 PM

Good to see you too Tim! Sorry you had to cut back on your running but it happens (much to my chagrin). Sounds like you're getting back in the groove though. Enjoy the Wanee runs!


Brendan - 4/19/2017 at 01:24 PM

Congrats Tony!

I'm still jamming away, doing lots of different things to keep fit. I stopped running because it really started to wear on my feet and quite frankly I never really enjoyed it anyway...

Recently started swimming which is very hard, but I'm getting into it and like the way it makes me feel. Taking spin classes a couple of times a week. Doing lots of tabata workouts and HIITs. Lifting, etc.

I think what I'm most proud of from a fitness and wellbeing perspective is that my eldest son just got certified as a personal trainer and my 2 younger guys (15 and 16) are complete gym rats too. It's very satisfying to see that and it's a great common bond that we all have that will hopefully be sustained throughout our lives together.

Keep movin' everybody! And let's keep this thread going!


dadof2 - 4/19/2017 at 02:17 PM

didn't realize this thread was still here...good work Bird & everyone else.

i've been running(on treadmill),using intervals/incline,about 5 & a half miles 4-5 times a week.Sometimes adding stationary bike.

weights & resistance work-3-4 times weekly.

too much inactivity during the day..wish i moved more & with better weather hoping to keep moving in between daily workouts...


dadof2 - 4/19/2017 at 02:50 PM

A word on diet...read a great article about a year ago in a medical journal,"You Can't Outrun What You Eat"...the title says it all...

I cheat,but my basic diet is vegetables,fruits,lean proteins(beans,fish,chicken,turkey,nuts,tofu)...I avoid white foods,breads,pasta,sugar,processed foods..i take some supplements recommended by my docs and nutrition folks I know who have been kind enough to educate me over the years...

The coolest thing I learned recently was that we can all increase aerobic capacity at any age...read article of 100 year old man wh did it...adapted as one of my fitness goals...


bird72 - 4/19/2017 at 03:31 PM

quote:
The coolest thing I learned recently was that we can all increase aerobic capacity at any age...read article of 100 year old man wh did it...adapted as one of my fitness goals...


Very true Do2! Any age. The same is true of muscle strength and endurance. They did a study of resistance training "newbies" of young 20ish age groups and senior age groups. While some younger may have had more initial strength, the amazing fact found is the rate of gains, and percent increase of relative strength gains was EQUAL between young and old.


dadof2 - 4/19/2017 at 03:39 PM

quote:
quote:
The coolest thing I learned recently was that we can all increase aerobic capacity at any age...read article of 100 year old man wh did it...adapted as one of my fitness goals...


Very true Do2! Any age. The same is true of muscle strength and endurance. They did a study of resistance training "newbies" of young 20ish age groups and senior age groups. While some younger may have had more initial strength, the amazing fact found is the rate of gains, and percent increase of relative strength gains was EQUAL between young and old.


thanks Bird-that's an encouraging study too keep in mind..although the strength gains are nice to hear I still thought(incorrectly?) that its easier for younger folks to develop & maintain muscle growth? any thoughts?


bird72 - 4/19/2017 at 04:52 PM

we all have our window of peak performance tied to youth, but no, muscle strength and losing it with sedentary are same regardless of age. Powerlifting style lifting levels taper with age , beyond that, no it is no harder for older person to maintain gains than a young one. I believe in kindness to body with age, so single rep max lifts are for young bucks IMO. One can build substantial muscle in the 8-12 rep range with intensity regardless of age.


Dannyspell - 4/19/2017 at 05:05 PM

Dadof2 you nailed it. My biggest mistake for so many,many years was not realizing how much diet and nutrition factored into the equation. It plays a huge part..


Dannyspell - 4/19/2017 at 05:07 PM

and with that I'm off to the gym. Everyone have a great day!!


bird72 - 4/20/2017 at 04:40 PM

I feel I should add that there is with aging a testosterone level reduction in men. That is tied to why peak performance and strength is age related. But atrophy is a bigger factor than reduced hormone in aging bodies. Resistance training will get the hormonal system operating at max potential so it will help in that sense regardless of age. Testosterone affects max strength levels and hypertrophy (muscle size) potential, but regardless of age, benefits are great. It also gets the heart strength and vascular network in better shape, so health benefits beyond strength and appearance are the biggest health gain.


StratDal - 4/20/2017 at 09:42 PM

How to do a swimming flip turn. Once you add them to your workout, you kick it up a notch. Check it out.

https://www.youtube.com/watch?v=IDQmM4lkm8c

Keep up the good work everyone. Just keep movin'


StratDal - 5/1/2017 at 05:12 PM

Monday bump! Here's to a good week and satisfying exercise.


kevdab - 5/10/2017 at 09:15 AM

Went back to the gym yesterday. A great mental and physical lift. I need to keep motivated. I'll keep trying to get there.


StratDal - 5/11/2017 at 01:05 AM

Well done kevdab. Stick with it. Three to four times a week does it. Two months down the road you'll feel like a million bucks and be all the more motivated. Go for it!


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