re: ******OT Health & Fitness Thread******

I'm not a distance guy and I struggle. I'm in my mid-40's, and although I hit the gym hard -- have lifted heavy since my late teens (5 days a week) -- I'm happy just to finish.

My muscles are very strong, but my issue is my hips. I hope I don't have issues with them later on. Too much football, I'm guessing.

Lifting baws. I've been doing the below workout (with a few twists and turns) for the past 6 months and I'm starting to get burnt out doing the same thing. Each group is a different day, with 2 rest days at the end. I added skull crushers after y'all brought them up, but if there are any suggestions to add a little life to any of the days I would be happy to hear them. I don't want to lose weight, just trying to add a little mass and stay in shape. Workout is from muscle and fitness, I'll try to find the link in a bit. No need to spend too much time dissecting anything. I'm not too terribly serious about it, and can take to google for a new routine if there aren't many quick fixes.

Leg exten - 4 - 20,20,15,15
Lying leg curl - 4 - 15
Back squat - 4 - 15,12,10,8
Wide stance leg press - 3 - 15,12,10
Walking dumbbell lunge - 3 - 20
Stiff leg dead lift - 3 - 12
Leg exten - 1 - 30
Lying leg curl - 1 - 30
Kneeling cable crunch - 3 - 30
Reverse crunch - 3 - 20
Steady cardio - 30 minutes.


Dips - 4 - failure
Dumbbell bench - 4 - 15,12,10,8
Incline- 4 - 15,12,10,8
Incline push up - 4 - 20
Step up - 4 - 20
Dumbbell flye - 4 - 15,15,10,10
Cable cross - 1 - 30
Narrow grip bench - 4 - 30
Push down - 3 - 15,12,10
Push down - 1 - 30


HIIT cardio


Pull-up - 4 - Failure
Reverse grip pull down - 4 - 15,12,10,8
Barbell upright row - 4 - 15,12,10,8
Seated cable row - 4 - 20
Step up - 4 - 20 per leg
Lay pull down - 1 - 30
Bicep curl - 3 - 15,12,10
EZ bar bicep curl - 3 - 15,12,10
Same^ - 1 - 30
Knee in - 3 - 15
Twisting crunch - 3 - 30


Arnold press - 4 - 15,12,10,8
Dumbbell lateral raise (side) - 4 - 15
Smith overhead press - 3 - 15
Bent over lateral raise - 3 - 15
Shrug - 4 - 20,15,12,10
Smith overhead - 1 - 30
Standing calf raise - 3 - 20,15,15
Seated calf raise - 3 - 20, 15, 15
Barbell wrist curl 3 - 15
Reverse ^ 3 - 15
Hiit

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So by issues, you mean your hips hurt when you run?

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They can give me a little trouble, yes.

I think they're a result of squats in the gym and the leg press. Or, they could just be getting old.

But if I take it slow and comfortable when I do a 5k or a 10k, then I have far less issues. More a comfortable jog without urgency seems to suit me best.

EDIT -- After all, I do running for health and enjoyment, not to prove anything to myself. I just like the energy of a 10k. It's a fun and healthy recreational activity for me, but I'm not serious about it. I see people and laugh with friends, and get a shirt and enjoy the outdoors. That's what it is for me now.

Start doing some hip flexor stretches in the morning and evening (as well as part of your stretching routine when you lift). It should help open up your hips and at maybe give some relief.

Here's a few to start...

Never stretch before you run, that will help the hip pain immensely, especially hip flexors hamstrings and knees. Just run the first 1/2 mile slow to warm up.

Fml getting it back going and I played a pick up game tonight. Now my back is killing me

All I know is this heat has been killing any motivation I have to workout.

I truly hate treadmills.

Sounds like a good reason to go get a Friday afternoon massage

Sounds good. I'll definitely switch up the heavy/light. I like the results so far, so that will be a nice change of pace.