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Author: Subject: FITNESS 2011

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  posted on 6/10/2013 at 10:36 AM
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

 

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  posted on 6/10/2013 at 11:24 AM
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...

 

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  posted on 6/10/2013 at 11:33 AM
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!

 

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  posted on 6/10/2013 at 03:03 PM
Great post soulshine! Congrats on beating cancer and getting healthy. Sounds like you have a good routine and attitude. Keep chuggin' along!

 

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  posted on 6/13/2013 at 04:02 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!

 

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  posted on 6/13/2013 at 05:36 PM
Great job Strat. I need to incorparate some swimming in my workout...

 

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  posted on 6/13/2013 at 05:38 PM
I wish I could do more leg work. Lord knows they need it. But 2 hip replacements limits that.

 

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  posted on 6/13/2013 at 07:33 PM
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.

 

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  posted on 6/13/2013 at 07:39 PM


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]

 

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  posted on 6/14/2013 at 07:08 AM
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.

 

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  posted on 6/14/2013 at 07:39 AM
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...

 

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  posted on 6/14/2013 at 07:40 AM
You can do it Doug...

 

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  posted on 6/14/2013 at 10:19 AM
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!

 

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  posted on 6/14/2013 at 12:13 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?

 

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  posted on 6/15/2013 at 06:52 AM
No Goldtop I just wing it. 4 sets of leg presses, leg extensions and hamstring curls...

 

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  posted on 6/15/2013 at 08:44 AM
I will be pumping up the volume next week...

 

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  posted on 6/15/2013 at 12:36 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

 

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  posted on 6/16/2013 at 05:59 AM
Good advice Goldtop...

 

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  posted on 6/17/2013 at 02:08 PM
Good strong weight workout this morning, followed by a great workout at the track! I love summertime.

 

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  posted on 6/17/2013 at 03:39 PM
Heading to the gym now Doug....

 

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  posted on 6/18/2013 at 09:58 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.


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.


 

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  posted on 6/18/2013 at 12:05 PM
That is so cool Jerry! Congrats brother.

 

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  posted on 6/18/2013 at 02:33 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

 

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  posted on 6/18/2013 at 03:37 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...

 

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  posted on 6/21/2013 at 12:42 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!

 

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