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re: ******OT Health & Fitness Thread******
Posted on 4/18/16 at 8:23 am to BluegrassBelle
Posted on 4/18/16 at 8:23 am to BluegrassBelle
During the weeks I'm probably run outside in our complex because its got some nice up hill runs, weekends will be the mountain trails.
HIIT with incline on 8
chest:
flat bench db
incline bench db
decline bench db
3 sets of 10 with a rest set to finish it. would hit 5 reps with each arm together, then 5 with doing one arm at a time.
flat fly
incline fly
Arms:
twisting curl super set with
skull crushers
cable curl
tri pull down
rev grip cable curl
over head rope tricep
hammer curl
palms in tri ext.
HIIT with incline on 8
chest:
flat bench db
incline bench db
decline bench db
3 sets of 10 with a rest set to finish it. would hit 5 reps with each arm together, then 5 with doing one arm at a time.
flat fly
incline fly
Arms:
twisting curl super set with
skull crushers
cable curl
tri pull down
rev grip cable curl
over head rope tricep
hammer curl
palms in tri ext.
2
Posted on 4/18/16 at 9:21 am to heartbreakTiger
Rains going to keep me from running today
Bonus Off day woohoo
Bonus Off day woohoo
Posted on 4/18/16 at 10:03 am to Old Sarge
Had a buddy convince me to mix in a scoop of this:
with my protein shakes in the morning. I'd been hit or miss with it for a while, and have used Metamucil in the past... and recently stuck with this version even though it tastes like dirt... hit 8 days in a row... and my morning office dump was probably the best dump I've ever taken.
with my protein shakes in the morning. I'd been hit or miss with it for a while, and have used Metamucil in the past... and recently stuck with this version even though it tastes like dirt... hit 8 days in a row... and my morning office dump was probably the best dump I've ever taken.
Posted on 4/18/16 at 10:16 am to TeLeFaWx
GNC?
Posted on 4/18/16 at 10:22 am to Old Sarge
quote:
GNC?
I got it at Central Market, but I'm sure GNC will have it. They have most Garden of Life products.
Posted on 4/18/16 at 10:23 am to Old Sarge
And my advice will be to chug it as fast as you can. It congeals very quickly. A lot faster than Metamucil.
Posted on 4/18/16 at 11:41 am to Old Sarge
quote:
You been running?
Every other day! I ran the fastest mile of my life on last Wednesday. Ready for some more yoga this week, I even bought myself my own yoga mat!
Oh and I also went to a gym yesterday for an hour with the wife. Probably first time I have been to a gym in 15 years. I had fun using the equipment, I might get a fulltime membership and work out some sort of routine that uses those while the wife is doing all those squat thrusts to make her arse look nice.
Posted on 4/18/16 at 11:50 am to cardboardboxer
Posted on 4/18/16 at 12:10 pm to Old Sarge
Posted on 4/19/16 at 10:00 am to Old Sarge
10 miles
1:33:20
1:33:20
Posted on 4/19/16 at 11:32 am to Old Sarge
quote:
10 miles
1:33:20
You get some fiber yet?
Posted on 4/19/16 at 11:38 am to TeLeFaWx
Not yet
Just my daily oatmeal
Just my daily oatmeal
Posted on 4/19/16 at 1:00 pm to Old Sarge
quote:
10 miles
1:33:20
I hope to be where you are someday Sarge. That is awesome!!
Posted on 4/19/16 at 1:10 pm to cardboardboxer
It only took me 6 months so anybody can really get where I am right now if they just lace up their shoes and hit the trail
Posted on 4/19/16 at 1:13 pm to Old Sarge
quote:
It only took me 6 months so anybody can really get where I am right now if they just lace up their shoes and hit the trail
I am trying, about four and a half months behind you.
Posted on 4/19/16 at 1:30 pm to cardboardboxer
I basically got up to 3-4 mile runs within 3 weeks
Then added a mile every 4 weeks
Try to run 3 times a week: 4 miles 4 miles 5 miles with a day off in between
Then take 2 days off and repeat; you have to let your joints and muscles recuperate
When the 5 is just as easy or comfortable as the 4, make it 5,5,6 for a month
I cannot stress this enough, don't stretch before you run, just warm up, 25-30 jumping jacks then run your 1st mile nice and slow as a warm up, you will loosen up as you go
I set my growth back tremendously by stretching/over stretching basically creating stress on my joints and micro tears in my muscles pre run.
Then added a mile every 4 weeks
Try to run 3 times a week: 4 miles 4 miles 5 miles with a day off in between
Then take 2 days off and repeat; you have to let your joints and muscles recuperate
When the 5 is just as easy or comfortable as the 4, make it 5,5,6 for a month
I cannot stress this enough, don't stretch before you run, just warm up, 25-30 jumping jacks then run your 1st mile nice and slow as a warm up, you will loosen up as you go
I set my growth back tremendously by stretching/over stretching basically creating stress on my joints and micro tears in my muscles pre run.
Posted on 4/19/16 at 7:25 pm to Old Sarge
(no message)
This post was edited on 5/29/16 at 8:49 pm
Posted on 4/19/16 at 7:56 pm to pioneerbasketball
Woohoo
Posted on 4/19/16 at 8:00 pm to heartbreakTiger
So on free weights to add muscle, at what point do I add weight?
And do I do 4 sets or 3?
At the weight I'm at I'm getting
Set 1
15 reps
Set 2
12 reps
Set 3
7-8 reps
Should I add another set of up my weight? How many reps is too many and indicative of he need to add weight?
And do I do 4 sets or 3?
At the weight I'm at I'm getting
Set 1
15 reps
Set 2
12 reps
Set 3
7-8 reps
Should I add another set of up my weight? How many reps is too many and indicative of he need to add weight?
Posted on 4/19/16 at 8:29 pm to Old Sarge
you could add more reps, or add more weight. When i go for strength i like 4 sets, one set of 12, 10 and then 6 and finally a last ditch one where i just hit to failure.
Grind Day 9: Back and shoulders (hitting everything twice this week)
Pull up machine
back ext
t-bar row
sitting row
wide grip pull down
close grip pull down
barbell shrug
standing overhead press
military press seated
db shrug
behind back shrug
3 sets at 10 reps again, last set had 2 rest pauses once i hit 10.
ABS: hanging leg, knee lifts, side ab with 35 db, russian twist
Cardio: 3 miles on the seated bike
Grind Day 9: Back and shoulders (hitting everything twice this week)
Pull up machine
back ext
t-bar row
sitting row
wide grip pull down
close grip pull down
barbell shrug
standing overhead press
military press seated
db shrug
behind back shrug
3 sets at 10 reps again, last set had 2 rest pauses once i hit 10.
ABS: hanging leg, knee lifts, side ab with 35 db, russian twist
Cardio: 3 miles on the seated bike
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