Fitness thread
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Well I gained too much weight during harvest.
Went to the Gym tonight, doing Starting Strength by Mark Rippetoe.
Got my maxes for Squat, Deadlift, Bench Press tonight.
I’m sore, tired and weak haha, weaker then I was in highschool.
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Cut out carbs and sodas here.
Was up to a 44" waist and now the 42" elastic waist 5.11 are falling off of me without a belt tightened up.
40" are up next.
Walking 2 miles on the terminal grounds during my 15 hour long layover in Tampa .I have more energy.
Next will be adding calisthenics.
Trying to find a gym around there.
I may do Planet Fitness since one is on my commute route at home and there are 3 locations in Tampa and probably anywhere else if my route changes next year.
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Well I've been watching my fat intake very closely since leaving the hospital. I can't have alcohol any longer as well, so that's a huge benefit. I've also cut out soda. So all I drink is coffee and water pretty much.
I started tracking all my food a couple weeks ago. It really helps open your eyes to what your putting in your body. Staying at or under 2,150 calories a day with out exercise. I started running finally as well. I just didn't have the balance/ strength for the last 75 days since leaving the hospital. I'm doing 2-3 runs a week and I'm up to about 2 1/4 miles, 25 minutes now.
Currently I'm sitting at 235. That's about 25-30 pounds less than I was when I went into the hospital. I'm going for 220, doc wants me at 200.
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exercize and diet are well worth the benefits. My son and I have been running 3 times a week for a while now and I have found that it is really good for him as well. Self control is a major principle of every aspect of life that most people don’t have, yet If we practice self control we can master every aspect of life. In my mind I believe that if I can control my body and force myself to eat right and exercise right, that I can do anything.
It is wonderful to see several people here working towards heathy goals!
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Make sure you have a plan on your workouts. Do not just go to the gym and free style what you are going to do this is where people get discouraged because they stop getting results after the first month or two.
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@jibnast yea I’m doing Starting Strength, still figuring it all out.
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I need to find my 8 weeks to Sealfit book again and get back into it.
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I can't do lifting. It just isn't my cup of tea. I'd rather run like Forest Gump than hang out in a gym with a bunch of meat heads.
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@norcal_in_az I run in the morning and lift in the evenings. I’m more about get in and get out and not how heavy I can lift but more about endurance.
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@rhyno if you need a workout plan PM me your email and I can send you a great beginning workout plan.
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@norcal_in_az said:
I can't do lifting. It just isn't my cup of tea. I'd rather run like Forest Gump than hang out in a gym with a bunch of meat heads.
Me too. I’d rather run 10 miles than lift for 20 minutes.
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I need to build strength, and hopefully it will help with my back and other issues, it should.
Losing weight would help as well, but building strength is a bit easier and faster.
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@rhyno take some measurements (waist, chest, arms, legs) & do a couple pictures of yourself. I bet you’ll find that you en up losing a lot of fat. The scale may or may not move though.
This Mom lost 2 pounds but her transformation is huge: http://www.refinery29.com/2017/02/142263/mom-before-after-photo-same-weight
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Might have to do that, I’m not to concerned about weight loss, just trying to make it so my back doesn’t hurt all the time.
A bit of a funny story my buddy who is in the military always had trouble making weight because he lifted so much. He’d tape out fine but he was just too heavy.
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@rhyno that is me every time.
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Squats, press (overhead or shoulder press) and deadlift tonight
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@rhyno I have a routine that I have been doing for almost a year now. It will cut weight at first, but you will build alot of muscle after about 3 months of it. However, if you increase the reps and lower the weight, it makes sense that you will cut weight a little longer. I'm a first thing in the morning kinda guy...I feel off if I miss the gym...I will post my routine below. If you watch how you eat (not count calories and all that jazz), what you eat, and kick soft drinks, this method will work! Soft Drinks were my hardest vice to give up...
The Grind:
10-15 minute warm-up on the treadmill.
Mon- Chest- 4 set (10 x abs between each set) 10 rep of each exercise use the bar one week and dumb-bells the next week.
Flat Bench
Incline
Decline
Butterflies
Calisthenics BurnoutTue- Arms- 4 set (10 x abs between each set- different exercise from previous day) 10 rep of each exercise use the bar one week and dumb-bells the next week.
Triceps x 2 exercises, change it up
Biceps x 2 exercises, change it up
Calisthenics BurnoutWed- Legs- 4 set (10 x abs between each set) 10 rep of each exercise use the bar one week and dumb-bells the next week.
Squats
Calves
Hamstrings
Butt
Calisthenics BurnoutThurs- Shoulder/Back- 4 set (10 x abs between each set) 10 rep of each exercise use the bar one week and dumb-bells the next week.
Military Press
Shrugs
Lats
Back- anything you pull towards your self
Calisthenics BurnoutFri- Chest- 4 set (10 x abs between each set) 10 rep of each exercise use the bar one week and dumb-bells the next week.
Flat Bench
Incline
Decline
Butterflies
Calisthenics BurnoutSat- Shoulder/Back- 4 set (10 x abs between each set) 10 rep of each exercise use the bar one week and dumb-bells the next week.
Military Press
Shrugs
Latts
Back- anything you pull towards your self
Calisthenics Burnout
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Made it to the gym again, got my lifts done and did some stationary bike.
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We ran a 5k today. I challenged my family to a “thanksgiving 5k”. 9 people in my family ran today. Good day.
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Started PIYO yesterday. Lower Body workout yesterday, upper body workout today :)
Keep up the good work everyone!
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Workout 4 done today.
The pace was much better for my liking, my brother did his own thing so I could just do what I needed and it felt better.
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Tonight’s workout is done, sore, bowling didn’t help, my right arm is really sore.
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My son and I ran 5 miles today. I was huffing and puffing most of the way. at 4.5 miles he was still chattering away. 9:28/mile average
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Tonight’s workout is done, things are getting harder now as weight goes up.
Didn’t want to go tonight, was still sore and wasn’t really feeling it, went and did it anyways. Now I want to sleep.
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I feel off a bit last week being in CA for Thanksgiving. I did run twice at the hotel on the treadmill. I didn't run for 4 days though. So I ran 1.97 miles on Thursday this week, then 2.27 miles today. Today was the first time I was able to run the entire distance without having to walk for a minute or so after a while.
Tomorrow I'll either do the same 2.27 mile loop or add on another quarter mile. We'll see how I feel during the run.
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I had to do tomorrow’s workout tonight since I’ll be giving blood tomorrow.
Getting along pretty well and my “Maxes” for the lifts are still going up pretty well. I’ll have to incorporate power clean in soon enough, i’m not looking forward to it as it’s something I’ve never been able to do right. I’ll hace to start practicing it more often.
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Recovery day today for me.
I did extend my run yesterday. 2.51 miles in about 28 minutes. My goal is to get up to about 4-5 miles in the next couple months, then work on getting my time down for a 5K.
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7.25 miles today with my son. Good run. 20 mph wind to our back on the way out made it very difficult when we turned around...but we made it.
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Just finished today's run. It really felt like I wasn't going to have a good run today, but at the end of mile one, I was about 30 seconds faster than my normal split. So I pushed through a second mile. Ran two miles at 10:58 per mile. Again about 30-45 seconds faster than what I had been doing.
Thursday will be on a treadmill so I'm going to push as hard as I can for as long as I can. Then Saturday and Sunday, I'll stretch my distance.
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Thursday I ran, 2.7 miles on the treadmill is 28 mins. Today I ran 2.6 in 27. My average pace is getting better. Tomorrow I'm going for 3 miles plus. I'm also weighing in tomorrow.
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Tonight was the first night I couldn’t finish all my lifts, back started giving me trouble and I just couldn’t do the last set.
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@rhyno well your not the only one having issues. I couldn't run yesterday as I was way to stiff. Went out today and had to walk the back half home. My knee hurts and my legs are sore. So I'm taking a few days off to rest.
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When joints start hurting you must rest them or you will be down for a long time. I have had to dial back my running due to hip pain. If I dial back it will go away...so we are only running 3 miles 3 times a week right now until the muscles catch up to the activity.
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@dddoo7 said:
When joints start hurting you must rest them or you will be down for a long time. ..
And the older you get, the longer you're down.
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@mamalukino said:
@dddoo7 said:
When joints start hurting you must rest them or you will be down for a long time. ..
And the older you get, the longer you're down.
I wouldn’t know that. LOL.
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I'm sorry you gents are stiff and sore! Instead of reaching for the ibuprofen, try something a bit easier on the kidneys and liver like these products:
Biofreeze ( http://amzn.to/2kqmhqU ) - it's essentially spray-able Icey-Hot with all natural ingredients. I love it because you don't have to rub anything on yourself and you can turn the bottle upside down and it still sprays. Even if you're at the end of the bottle with a few applications left you can still use it upside down:
Epsom Salt lotion or bath ( http://amzn.to/2ANxOs3 )- it's great for relieving pain, reducing inflammation and a great source of magnesium. Dr. Teal's is what I trust and have found to be the cleanest. It comes in a variety of scents too, so I'm sure you could find something you'd be ok with. My favorites are chamomile and the eucalyptus/spearmint, not because they smell awesome but because they really work fast.
Daily turmeric will keep the aches and pains away ( http://amzn.to/2ANuVHS) - it's anti-inflammatory, pain relieve all in one.
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Biofreeze is good stuf I use it probably too often.
That and ice.
It’s mostly my fault I took a few days off because i was busy and this morning I can really tell haha.
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@rhyno Yup a couple days break will do that to ya. I love biofreeze. "Mom you smell like an old lady" is one of the commonly heard phrases in our home lol.
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4 miles Tuesday and 5 today. Hip is healed and I am easing back into it.
My son on the other hand is running with me and then with my wife on her 3 miles back to back. He is doing great.
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I'm down for a few more weeks. Knee and shins are better, but I had some kindey stones blasted yesterday and I'm sore and need to have the stint removed before I feel like working out. I am still watching my diet and keeping my weight off at least.
