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re: ******OT Health & Fitness Thread******
Posted on 7/19/16 at 7:21 pm to Mulat
Posted on 7/19/16 at 7:21 pm to Mulat
That's a very old time of mine you used
I'm able to easily average 8:20 miles in 10k now if I am racing. And that's on hilly terrain.
Training for half marathon now
But thanks for the encouragement
I'm able to easily average 8:20 miles in 10k now if I am racing. And that's on hilly terrain.
Training for half marathon now
But thanks for the encouragement
This post was edited on 7/19/16 at 7:22 pm
Posted on 7/19/16 at 8:09 pm to Old Sarge
quote:
Training for half marathon now
Wow, Better than me that is for sure
Posted on 7/20/16 at 3:31 am to Old Sarge
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.
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.
Posted on 7/20/16 at 6:49 am to CowTownReb
So by issues, you mean your hips hurt when you run?
Posted on 7/20/16 at 7:49 am to heartbreakTiger
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
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
Posted on 7/20/16 at 2:39 pm to Pitch To Johnny
Check out the JEFIT app. Tons of workouts on there from beginner to advanced.
This post was edited on 7/20/16 at 2:40 pm
Posted on 7/20/16 at 5:26 pm to Old Sarge
quote:
So by issues, you mean your hips hurt when you run?
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.
This post was edited on 7/20/16 at 5:28 pm
Posted on 7/20/16 at 5:45 pm to CowTownReb
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...
Here's a few to start...
Posted on 7/20/16 at 6:22 pm to Pitch To Johnny
Bodybuilding.com has workouts
Posted on 7/21/16 at 7:31 am to Pitch To Johnny
Honestly man your routine looks pretty solid. I can understand the burnout of the same excercises, but the compound lifts always need to be a staple. You can switch around the isolation movements if you want, but I like the routine and being able to track progress.
In my opinion if you want to switch it up, switch to a heavy/light schedule. Do 4 weeks of heavy 3-5 reps every set. Then 4 weeks of light 10-12 reps. It is almost like doing a different workout.
In my opinion if you want to switch it up, switch to a heavy/light schedule. Do 4 weeks of heavy 3-5 reps every set. Then 4 weeks of light 10-12 reps. It is almost like doing a different workout.
Posted on 7/21/16 at 8:45 am to CowTownReb
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.
Posted on 7/21/16 at 8:47 am to Old Sarge
10k or 6.2 miles
56:30
75 degrees
95% humidity
56:30
75 degrees
95% humidity
Posted on 7/21/16 at 9:12 pm to Old Sarge
Fml getting it back going and I played a pick up game tonight. Now my back is killing me
Posted on 7/21/16 at 10:17 pm to heartbreakTiger
You're way too young for that
Posted on 7/21/16 at 10:19 pm to Old Sarge
All I know is this heat has been killing any motivation I have to workout.
I truly hate treadmills.
I truly hate treadmills.
Posted on 7/22/16 at 4:18 pm to Old Sarge
I did pump fake a kid and he kinda landed on me so I think it's from that
Posted on 7/22/16 at 5:42 pm to heartbreakTiger
Sounds like a good reason to go get a Friday afternoon massage
Posted on 7/22/16 at 5:51 pm to heartbreakTiger
I've been playing in a men's league once a week and pickup ball 3-4 days a week outside. In the TN humidity. I've prob lost 10 pounds and my knees are killing me
Posted on 7/22/16 at 6:56 pm to DrewDawg13
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.
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