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Author: Subject: FITNESS 2011

World Class Peach



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  posted on 9/8/2012 at 07:34 AM
I had a great one too yesterday Doug! Did my killer 8 miler and finished the last climb with a flourish. Taking a running break for a few weeks. I'll just stick to the pool and some yoga for the time being.

Keep the faith everyone and keep chugging along!

 

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  posted on 9/11/2012 at 07:31 AM
Well got in a nice yoga yesterday. It's been over a year. For a while, I was doing yoga 3 times a week. It felt good. Today it's back to the pool.

 

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  posted on 9/11/2012 at 08:14 AM
Light wieights and running today. Sunday I added jumping rope back into the mix. Wound up talking to a guy who was just getting back into jumpinmg rope himself, he was pretty good at it. Turns out he used to box "when I was a kid." He's 70 now, looked great. Just keep working.

 

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  posted on 9/14/2012 at 12:58 PM
1500 yards in the pool yesterday. Today, it's yoga. Tonight, it's something very refreshing to drink. Tomorrow, it's reffing my son's soccer game. Plenty of running around in that. Cheers!

 

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  posted on 9/16/2012 at 10:31 PM
Did some weight training as a teen slipped a disc in my back and didn't really ever give weight training a chance. Last year I weighed 230 and in September I started using my bowflex at home and riding my bike along with going on the paleo diet. I dropped down to about 190 and then I meet a kid about 25 who's personal trainer at the 24 Hr fitness gym I joined in June. He has me back on a basic 3 times a week weight training program with 3 slightly different routines we do each week. When I first went to him I really struggled with basic balance so he gave me 3 warmup exercised for my balance and for my legs.

My legs are really weak for my size 6'1" 175 now......so that was the first priority he found

Bird72 talks about squats...and so does Evan. I avoided them because I had slipped a disc doing squats but he worked with me for several weeks getting me flexible enough and into the proper position and now i love doing squats...Bird...your weight 425 is very impressive. I am sooooo weak at this point I struggling to do front squats with about 115LBs but I do them real deep and strict and eventually I'll feel comfortable doing back squats again but probably with a wedge for my heals.

because I slipped that disc I have depended on my right leg for 30+ years and it is about 70% stronger and 1 1/2" bigger(Rounder) than my left so we are working on balancing out that before we go back to squats.

I'm down to about 175 now and 20% body fat I'm aiming for 15% and working on gaining strength while maintaining my weight. I've been working with Evan for about 6 weeks and He's really made a big change in my strength, flexibility and confidence that I can squat without getting hurt.....

I love goblet squats with a dumbbell it was the first version he got me to do correct and I feel in love with that exercise. We haven't gotten to back squats because of the strength discrepancy between my legs but we're heading there soon. Right now I'm doing some single legged leg press, extensions and lunges to try to get the left up closer to the right.

and I'm concentrating on standing on both legs with the same pressure and I start every set of stairs I climb with my left. I also put foot straps on my pedals for my bike so I can get a better leg workout and use my left leg more if I want.

 

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  posted on 9/16/2012 at 10:34 PM
goldtop in the house! Congrats on the weight loss! Sounds like you've got a good routine and you're sticking to it. Keep up the good work!

 

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  posted on 9/16/2012 at 10:41 PM
Thanks stratdal :-)

 

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  posted on 9/17/2012 at 06:10 AM
Cool GT! I do deep squats but only use 150-160 pounds with 3 sets of 15. I'm l;oving them.

 

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  posted on 9/17/2012 at 10:10 AM
Registered for the Boston Marathon on Friday. I'm finishing 12 weeks off from all running at the end of this month and I start running on Oct 1, which is 6.5 months from race day. Hoping my hamstring and groin hold up when I return. Been staying in shape with some good resistance & weights but my cardio shape is so far regressed from where I was 12 months ago, it's not funny. I'll get it back but it will take a while!

I'll decide at some point in the training if my goal is to race or just finish Boston.

Glad y'all are keeping it up!

 

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  posted on 9/17/2012 at 09:22 PM
Good luck Tim!

And good going there GT!

Im hanging in there. Rough summer, and dealing with a few minor injuries.
Might have a pinched nerve in my neck, guessing I will be totally shut down for awhile if I take care if that one. Going for xray this wee.

Because of this, I decided to scratch the Half I had scheduled for next month.

Looking to do a relay marathon in April, then do the Half in VA again in May

 

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  posted on 9/18/2012 at 10:04 PM
Missed my workout today. I got called for grand jury duty and I'm the 12th alternate....So I decided to do body weight squats while I watch the Giants game. And some single leg with the other leg on a chair....

 

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  posted on 9/19/2012 at 04:47 AM
Good luck Wharfy - keep walking even if you can't run at the moment. Good luck at the doc!

 

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  posted on 9/19/2012 at 07:42 AM
quote:
Good luck Wharfy - keep walking even if you can't run at the moment. Good luck at the doc!


Still running. Sure that will change if I need ( and get) surgery. Waiting for xrays.

 

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  posted on 9/21/2012 at 12:42 PM
Well due to some life jive, my schedule went to hell this week. Fortunately, I got in the pool yesterday for a bit and did it feel GOOD. While I wasn't setting any PRs, it just felt nice to just reach for it and exercise. Instant stress relief! Normally I don't swim on Fridays but screw it, I'm sneaking out to the pool and the very least, just play around.

Keep leadin' the charge everyone! Here's to being empowered!

 

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  posted on 9/25/2012 at 05:53 PM
1500 yards today in the pool today. I'm actually getting a little faster. Plus I ran for the first time in two weeks yesterday. Thighs are a little stiff but it felt good to be back on the road. Tomorrow will be a light run through the neighborhood.

 

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  posted on 9/28/2012 at 10:09 AM
It's been a good week of exercise so far. Two good days in the pool and I started running again. Today will just be an easy three miler. Got a bit of a stiff neck but nothing to keep me down.

Have a good weekend everyone! Cheers!

 

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  posted on 9/29/2012 at 03:37 PM
Goldtop, great on what you are doing! When I went back to the gym six years ago after the years of meds and all, I was atrophied and weak. Did not know if I would ever squat again, couldn't get all the way down with even just the bar. I did months of machine presses (leg sled) to build strength before trying squats again. I recommend a weight belt for sure and also I use knee wraps (the kind specifically for squatting).

squat day, today was great, starting back on the quest for heavier. worked up to a new best a double rep set at 440. I am seeing 500 will be very difficult to hit and will take very smart training. the old guy experiment continues......

"It's not a work out until the bar starts bending"

 

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  posted on 9/30/2012 at 06:40 AM
Life has interfered with my workouts the last couple of weeks! I've still managed to get 2-3 workouts in, just enough to keep from getting too sore after each workout. Have been eating less, so weight has remained about the same. Things shuld settle down in about a month or so, I just have to keep it together for now and find creative ways to work out. Hang in there folks! Wharfy, its all good. Just keep swimming!

 

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  posted on 9/30/2012 at 10:54 AM
Been there recently Doug. When I finally got the chance to exercise (swam), it was one of the most enjoyable workouts I've had in a long time. It felt good to just get out and do something for myself even for just a bit. I really felt empowered and motivated afterwards.

As long as you can get out and do something, you're on the right path. Keep the faith!

 

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  posted on 9/30/2012 at 03:53 PM
quote:
Goldtop, great on what you are doing! When I went back to the gym six years ago after the years of meds and all, I was atrophied and weak. Did not know if I would ever squat again, couldn't get all the way down with even just the bar. I did months of machine presses (leg sled) to build strength before trying squats again. I recommend a weight belt for sure and also I use knee wraps (the kind specifically for squatting).

squat day, today was great, starting back on the quest for heavier. worked up to a new best a double rep set at 440. I am seeing 500 will be very difficult to hit and will take very smart training. the old guy experiment continues......

"It's not a work out until the bar starts bending"


I just did back squats this week for the first time. Real light but deep. Bird???? How many times a week do you squat and do you vary your routine of leg exercises. I'm obsessed with getting my leg strength up but I know I can over train real quick so I was wondering what your progression was like. As a kid I wanted to be strong just because now I want to get as strong as possible so I have way more to lose as I get older and I want to get my leg strength way up because I want to be able to walk as long as possible in life. For me now it's all about setting up a better set of golden years

 

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  posted on 10/1/2012 at 12:19 AM
Squat one time a week. Two days after squat day with this type routine for me I can hardly walk. I do 8-9 sets taking an hour or so. Heavy sets toward end get 5 minutes rest between sets. No other leg excersizes except 3-4 sets leg extension machine warm ups light before the lifts. To lift heavy in your fifties heavy lifts one time a week is plenty. If you can do more than that, then you are going lighter than the heavy program which needs more max out stuff. In your fifties risk is way up and it is almost stupid I admit. Bit this has turned into some kind of zen / beat myself path thing, and from being ill to doing what an old guy shouldn't be able to do. so I am a bit whacky on this by now.

Progression" four years ago after getting healthy again joined gym, first lifting in twelve years. After leg machine for six months got to 225 rep squat sets in one year. By two years up to 280 or so. Set, to me, crazy goal of 300, figuring that was ludicrous. In 3 years was at 315 and thought, I set a crazy goal before at 300, why not be talking out my @ss and say 400? It took a year and I think it will be that (if) when I hit 500. So 200 to 500 ib five years. Most won't understand the zen part..... it is not about what anyone else does, it is me against myself.

 

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  posted on 10/1/2012 at 09:24 AM
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Squat one time a week. Two days after squat day with this type routine for me I can hardly walk. I do 8-9 sets taking an hour or so. Heavy sets toward end get 5 minutes rest between sets. No other leg excersizes except 3-4 sets leg extension machine warm ups light before the lifts. To lift heavy in your fifties heavy lifts one time a week is plenty. If you can do more than that, then you are going lighter than the heavy program which needs more max out stuff. In your fifties risk is way up and it is almost stupid I admit. Bit this has turned into some kind of zen / beat myself path thing, and from being ill to doing what an old guy shouldn't be able to do. so I am a bit whacky on this by now.

Progression" four years ago after getting healthy again joined gym, first lifting in twelve years. After leg machine for six months got to 225 rep squat sets in one year. By two years up to 280 or so. Set, to me, crazy goal of 300, figuring that was ludicrous. In 3 years was at 315 and thought, I set a crazy goal before at 300, why not be talking out my @ss and say 400? It took a year and I think it will be that (if) when I hit 500. So 200 to 500 ib five years. Most won't understand the zen part..... it is not about what anyone else does, it is me against myself.


So what is the rest of your weekly routine? Right now I'm not really worried about my max because it's so low it's not worth thinking about. I want in a year to get to 225 for sets of 10 and f I can get to 300 in a couple of years I think I'd be very happy with that progression

 

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  posted on 10/9/2012 at 03:29 PM
Hi gang. Pool workout today. Did 2 X 500 and then spent the rest of the time trying out my snorkeling gear for our upcoming trip. It was nice to just play around for a bit.

 

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  posted on 10/9/2012 at 03:39 PM
Arms and back workout today with some cardio...........

 

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  posted on 10/9/2012 at 03:40 PM
Tomorrow shoulders and legs with some cardio......

 

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