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re: ******OT Health & Fitness Thread******
Posted on 5/20/17 at 9:00 am to DownSouthJukin
Posted on 5/20/17 at 9:00 am to DownSouthJukin
quote:
Not bad, for a geezer.
I'm not THAT old
I was doing 6.2 in 52 minutes before my injury in the 1/2 marathon. I'm back to 56 minutes but my goal is to be under 50 minutes by summers end
This post was edited on 5/20/17 at 9:02 am
2
Posted on 5/21/17 at 10:25 am to Old Sarge
Not bad at all. I'm shooting for 9:00 minute miles for my 1/2 in October, but I have a long, long way to go. It's a lot harder to bounce back from injuries these days, and a grade 3 ankle sprain in November put a damper on any training for months.
Posted on 5/23/17 at 4:09 pm to DownSouthJukin
10 k jog this morning 56 minutes
Beautiful day for a run
Beautiful day for a run
Posted on 5/24/17 at 11:33 pm to Old Sarge
Workout I designed for myself starting tomorrow
Day 1
4 x 8 DB Bench
4 x 8 overhead DB extension
4 x 12 cable incline flys
4 x 12 cable rope extension
4 to failure TRX Chest Press
3 x Dirty 30's
3 x 10 Pallof Press
Planks
Day 2
4 x 8 seated rows
4 Cable 21's
4 x 12 lat pull down
4 x 12 preacher curls
4 x 12 bent over rows
4 x 12 Curls rotating
3 x 10 Pallof Press
Planks
Day 3
4 x 8 Arnold press
4 x 8 Tate Press
4 x 12 Steering Wheels
4 x 12 Incline DB skull crushers
4 x 12 upright rows
4 x 12 dip pad push down
3 x 10 Pallof Press
Planks
Day 4 rest and then repeat
Doing Cardio daily either bike or elliptical so no legs for me
Day 1
4 x 8 DB Bench
4 x 8 overhead DB extension
4 x 12 cable incline flys
4 x 12 cable rope extension
4 to failure TRX Chest Press
3 x Dirty 30's
3 x 10 Pallof Press
Planks
Day 2
4 x 8 seated rows
4 Cable 21's
4 x 12 lat pull down
4 x 12 preacher curls
4 x 12 bent over rows
4 x 12 Curls rotating
3 x 10 Pallof Press
Planks
Day 3
4 x 8 Arnold press
4 x 8 Tate Press
4 x 12 Steering Wheels
4 x 12 Incline DB skull crushers
4 x 12 upright rows
4 x 12 dip pad push down
3 x 10 Pallof Press
Planks
Day 4 rest and then repeat
Doing Cardio daily either bike or elliptical so no legs for me
Posted on 5/25/17 at 6:20 am to sms151t
I would make a couple of suggestions.
No need to do cardio every day, especially steady state cardio. I would try HIIT if possible. I would also do at least one leg day/week.
It also seems like you won't have enough time to recover in betweeen workouts. You will be working some of the same muscles either every day, or every other day. It's really best to give yourself 72 hours in between working the same muscles.
Lastly, I definitely wouldn't do 2 an excercises every day. People generally overwork their abs, when most excercises will hit your abs at least a little bit, as they are needed to stabilize.
Just my suggestions, overall it looks pretty good.
No need to do cardio every day, especially steady state cardio. I would try HIIT if possible. I would also do at least one leg day/week.
It also seems like you won't have enough time to recover in betweeen workouts. You will be working some of the same muscles either every day, or every other day. It's really best to give yourself 72 hours in between working the same muscles.
Lastly, I definitely wouldn't do 2 an excercises every day. People generally overwork their abs, when most excercises will hit your abs at least a little bit, as they are needed to stabilize.
Just my suggestions, overall it looks pretty good.
Posted on 5/25/17 at 12:25 pm to DrewDawg13
I do HIIT on the stationary daily. I had to lose weight first and get into better cardio first thing.
It is just something I enjoy doing now (bike, elliptical, or both) and it tricks my body in to elevating heart rate during the actual weight portion of my workout. Also it is a leg workout, at least for me it is. If I miss a cardio day I feel lethargic actually now. The daily cardio along with diet has allowed me to drop 30 lbs since March 1.
I am also just beginning to lift weights, as never have done it before.
Abs is something I do 5/week. If you do not have strong core you can not build outward. Just things I learned working in CFB. Pallof and Planks aren't killer workouts for abs, but effective.
It is just something I enjoy doing now (bike, elliptical, or both) and it tricks my body in to elevating heart rate during the actual weight portion of my workout. Also it is a leg workout, at least for me it is. If I miss a cardio day I feel lethargic actually now. The daily cardio along with diet has allowed me to drop 30 lbs since March 1.
I am also just beginning to lift weights, as never have done it before.
Abs is something I do 5/week. If you do not have strong core you can not build outward. Just things I learned working in CFB. Pallof and Planks aren't killer workouts for abs, but effective.
This post was edited on 5/25/17 at 12:28 pm
Posted on 5/25/17 at 3:46 pm to sms151t
quote:
Doing Cardio daily either bike or elliptical so no legs for me
You probably still need to throw in some leg strength exercises. Nothing too arduous: calf machine/dumbbell raise, mule squat/squat, quad and hamstring machines.
In my experience, what you do for cardio, even running, is not going to build adequate leg strength to keep up with an upper-body workout like you've designed.
But otherwise, that's a helluva routine... if you superset.
Posted on 7/8/17 at 4:59 pm to Old Sarge
Jazz 1/2 Marathon training begins on Monday. I ran it last year but a month after it had a grade 3 ankle sprain, so this is going to be interesting getting back into it in earnest.
Posted on 7/9/17 at 1:45 am to DownSouthJukin
(no message)
This post was edited on 7/10/17 at 1:24 am
Posted on 7/10/17 at 5:09 pm to DownSouthJukin
Go get em!
Got in a nice 6 miles this morning myself
Got in a nice 6 miles this morning myself
Posted on 7/10/17 at 5:21 pm to Old Sarge
quote:
Got in a nice 6 miles this morning myself
Nice. I'll be there shortly.
Going to do 2 days of a local outdoor type Crossfit class (Versus) and 3 days of running. I've been doing 2-3 days of that class with a day or two of very easy running, but no more slacking now.
This post was edited on 7/11/17 at 9:24 am
Posted on 7/10/17 at 5:22 pm to UGADawg912
quote:
UGADawg912
You can't post your workout plans and then take down your post, man. This thread is for motivation. No backsliding.
This post was edited on 7/10/17 at 5:23 pm
Posted on 7/11/17 at 8:31 am to DownSouthJukin
Posted on 7/12/17 at 12:07 pm to DownSouthJukin
Got 7 miles in this morning 
Goodness I feel old and tired
Goodness I feel old and tired
Posted on 7/13/17 at 11:27 pm to Old Sarge
Damn Sarge.
I went and worked out this morning at 5:00 a.m. Then had 2 protein shakes for meals. And some popcorn.
Then went to meet wedding planner at 6:00 p.m. and had copious Tito's, tequila and Fireball and got drunk. And smoked cigarettes. Nothing for supper except Skoal.
OT Health and Fitness thread FAIL.
I went and worked out this morning at 5:00 a.m. Then had 2 protein shakes for meals. And some popcorn.
Then went to meet wedding planner at 6:00 p.m. and had copious Tito's, tequila and Fireball and got drunk. And smoked cigarettes. Nothing for supper except Skoal.
OT Health and Fitness thread FAIL.
This post was edited on 7/13/17 at 11:30 pm
Posted on 7/14/17 at 1:02 am to DownSouthJukin
quote:
You can't post your workout plans and then take down your post, man. This thread is for motivation. No backsliding.
No, I just seen that nobody posted here in a while that's all. I was just looking for some info. I just started back working out after about 6 years. I haven't touched a weight and I have gained a lot of it. anyways, I notice now when I bench press, I don't feel it in my chest when I am finished. My buddy says I may be pushing more with my shoulders, so he told me to put light weight on there and see if I could maybe make my pecs tighten, but they still wont. I did 5 sets of 15 tonight and never even felt it in my pecs. I don't know what I am doing wrong. I remember bench pressing and actually feeling sore when I did work out. I benched 315 6 years ago. I got 225 my first night back so im going off of that as my 1rm. I just don't know what I am doing wrong on my bench press. Hell, even when I bench with dumbbells I get the same result. no pecs, just shoulders I guess. I have gotten somebody to watch my form and they say its good. Any info you guys can give would be great.
Posted on 7/14/17 at 1:52 am to UGADawg912
In my experience, the older you get, the more you have to think about your reps and push what you want to work. It's absolutely odd to have to flex your pecs or tris or bis when you exercise because when you were younger they just did the work on their own. In my early 30's I had to learn to focus on whatever I was pushing, and then I felt it.
This post was edited on 7/14/17 at 5:12 pm
Posted on 7/14/17 at 2:35 am to DownSouthJukin
I turn 24 in a few days, but I definitely get what youre saying. It didn't take me long to get to 315, maybe 6-7 months. I'm 6'3 310 now. Was 6'3 260 when I was working out. Kids took a toll on me. I am back down 10 pounds since starting back working out about a week and a half ago though. Thanks for the response.
Posted on 7/14/17 at 3:56 pm to UGADawg912
Just bought a bowflex ultimate and am about to make it my bitch. Ya'll bowflex?
Posted on 7/14/17 at 5:17 pm to UGADawg912
It didn't taken long for me to pack on 15 lbs. after I got hurt last year. At 40, it's a lot tougher getting rid of it, though. At this age, 90% of it is eating, which is an even tougher habit to get right than making working out a regular thing. And putting down the booze is tough, too.
I've never used a BowFlex, but they've been selling those things for a long time, so there must be something to it.
I've never used a BowFlex, but they've been selling those things for a long time, so there must be something to it.
This post was edited on 7/14/17 at 5:17 pm
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