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Author: Subject: FITNESS 2011

Maximum Peach



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  posted on 7/12/2011 at 02:09 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...

 

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Ultimate Peach



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  posted on 7/12/2011 at 03:58 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.

 

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  posted on 7/12/2011 at 11:15 PM
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.

 

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Zen Peach



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  posted on 7/13/2011 at 07:22 AM
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!

 

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Ultimate Peach



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  posted on 7/13/2011 at 02:02 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.

 

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  posted on 7/13/2011 at 04:05 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!

 

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World Class Peach



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  posted on 7/15/2011 at 06:56 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!

 

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Maximum Peach



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  posted on 7/15/2011 at 07:00 AM
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....

 

World Class Peach



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  posted on 7/15/2011 at 07:31 AM
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]

 

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Zen Peach



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  posted on 7/15/2011 at 07:52 AM
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.

 

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Maximum Peach



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  posted on 7/15/2011 at 10:05 AM
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

 

Zen Peach



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  posted on 7/16/2011 at 05:54 AM
Keep the faith Effie

 

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Ultimate Peach



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  posted on 7/16/2011 at 10:12 AM
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.

 

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Maximum Peach



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  posted on 7/18/2011 at 08:15 AM
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....

 

World Class Peach



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  posted on 7/18/2011 at 07:54 PM
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.

 

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Zen Peach



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  posted on 7/19/2011 at 08:08 AM
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.

 

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World Class Peach



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  posted on 7/19/2011 at 03:30 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!

 

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  posted on 7/19/2011 at 04:44 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.

 

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Ultimate Peach



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  posted on 7/19/2011 at 05:47 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.

 

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Zen Peach



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  posted on 7/19/2011 at 07:09 PM
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!

 

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Zen Peach



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  posted on 7/20/2011 at 08:28 AM
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.

 

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Maximum Peach



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  posted on 7/20/2011 at 10:18 AM
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...

 

Maximum Peach



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  posted on 7/20/2011 at 10:26 AM
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!

 

Zen Peach



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  posted on 7/21/2011 at 06:06 AM
Feeling good this morning! Back at it today. Always trying to remind myself this a lifestyle, not a number on a scale.

 

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  posted on 7/21/2011 at 08:12 AM
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

 

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