GIFt us your lifts! (or other achievements!)
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thank you @nossmf. You go through life and hear certain things people say (time flies, I wish I knew then what I know now etc. etc). But I wish I knew 27 years ago (when I first started lifting with purpose) what I know now about MY body and how it responds to training and food. The meal planning and macro manipulation has taken me the longest to dial in like it with precision. I’m not one to live in the past, I’m very thankful to keep getting after it. Thank you for the compliment brother.
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Holy *kitten*…i had not noticed, but holy *kitten* cow!
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My CPK level when tested a couple of days after it happened (first dr visit) was over 7,500. Within a few days of ridiculous amounts of fluids and bathroom trips, they were down to 1,100.
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Haha thank you for all the kittens 😏
You know it’s interesting to me how a heavy weight training session can raise liver enzymes for up to a week.
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@kinetixtrainer2 ain't that the truth about "if I knew then what I know now" kind of thing. If I had today's knowledge and willpower, with the natural testosterone of my 20-something self, the results would be spectacular! But I was really lazy back then, and it's taken decades to undo the physical toll my sloth did on myself.
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I'd do school all different if I had it to do over again. I'd probably make less but I'd be a lot happier probably. I find that stuff so interesting too. I asked my drs to video my back and shoulder surgeries (they wouldn't do it). I did watch videos of labral repairs before having it done. I find all that kind of stuff interesting. It's still crazy to me to think that normal cpk is like 10 to 120.
Nice job on the cut.
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knowing the correct amount to eat and macro ratios, volume/frequency and recovery balance. I did not fuel my body properly.
They didn’t want there to be evidence in case things went bad. 😅 and thank you brother. This reverse dieting has been very eye opening and somewhat mysterious to me. I’m back up to 192lbs now but 192lbs on the way back up is a much leaner 192 than it was on the way down.
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@nossmf
Today was my first day i swtiched the leg curl for a Romanian DL
Did it with cable machine, to give me a little bit more stability, at least that was the plan… Almost fell down a few times.
I have to keep reminding myself that when i get back to starting position, i also need to touch ground with my toes on my working leg, and not try to keep it off ground, because that messes a lot with my balance (i have very poor balance, due to a ear issue)
It was definatly a lot more challenging than simply doing leg curl or leg extension.
Also lot more time consuming. My total workout was now at least 5 minuts longer than usual
Next week i am gonna try that booty builder machine thing for hip/glute bridges
PS i saw your comment on adding 10 minute run before lifting.
Decided to do myself instead of 5 minute uphill walking, 5 minute run instead.
Definatly get the heart pumping a lot more (heartrate after 5 minuts is 165)1 -
So thoughts on what handle to use for tricep pushdown? Ropes, / \ bar, — bar? I don't like the — bar. / \ bar seems easier than the ropes. Eventually I am going to work in different triceps exercises but that is probably a month away still.
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@Minion_training_program if your balance is suspect, feel free to keep one guiding hand bracing against an unmoving object, a vertical bar or a wall or such. Your focus should be on the movement until you are used to it; adding in the balance factor can come later
@stljam I personally get sore wrists if I use the straight bar, so that one's out. If I'm doing a triceps pushdown, I use the angled bar; if I am doing a triceps overhead extension I either use the same angled bar or opt for a rope attachment
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@nossmf agree 100% on the straight bar about wrist pain. I feel i get better isolation and harder work with overhead extension, laying down but I'm still easing back into things and making sure I keep things aligned to keep going (example - work ran late and didn't hit the gym until 8:30pm last night; did 24 sets in less than 45 minutes which meant dinner was about 10:30pm unfortunately).
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I very rarely use the straight bar. I will use either the V-bar or rope depending on the purpose and planning of the program I’m running at the time. Often I will have a rope and V-bar version written into the same program. For me the rope allows me to get a tighter squeeze on my triceps and I also have to lighten the load. I like the V-bar when I’m pushing for heavier loads or if I’m running high rep triceps push downs as a finisher move.
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This aligns with me as well. Ropes definitely are lower weight with a longer burn. Angle bar can be for more explosive style strength.
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I'm really trying to get 6-7 hours of sleep a night but it's a struggle to hit that consistently.
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same brother. I’ve worked swing shifts for 19 years and my body still hasn’t adapted to being in bed every night.
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@KickassAmazon76 Thanks so much! It went fine overall. Here's a race breakdown:
This was my 5th triathlon, if we count the miniature indoor one on stationary bike and treadmill I did in early April as a warm-up.
SWIM I did all my training in an indoor pool with 88F water. Jumping into 77F water was a shock to the system, and when I put my face in to start, I breathed in some water and that was that, had to swim the first 100 (of 400 meters) with my face above water, so VERY slow. A guy on the side started coaching me, it was so bad. All the people I'd been standing in line with were passing me until about halfway, and then I got it together and made up some time. The guy in front of me was struggling too, so I passed him . . . but at the same time the guy behind me tried to pass me (wide lanes fortunately) so we were all kind of chaotically swimming on top /beside each other for a crazy minute but it didn't bother me much because I was no longer panicking, just mad at my bad start.
Jogged into T1 (transition from the swim to the bike), found my spot at the rack, caught my breath, and stood there for a minute thinking "what just happened?". Got my helmet, socks, and biking shoes on (NB, buy actual bike shoes without laces for next time and perhaps look for a used triathlon or TT bike on FB Marketplace), jogged with my bike to the mount / dismount line and started out of the park for the first of four 3 mile loops.
BIKE The city hosting this race is very pro-bike and even though I once again got passed quite often, people were incredibly nice: "On your left! You're doing awesome!" Of course I was not, at an average pace of 14 mph, but still. I'd been worried, since I always bike solo, about riding in a group during the race, but even on the only technical part, a U-turn, I managed not to run into anyone else when a group of four of us all took it together. The volunteers were so enthusiastic that it made parts of the 13 mile ride fun. Then on to the second transition and the final stage.
RUN It was the hottest part of the day by this time but it felt good to be running. My average pace was about 5.5 mph (33 min and some seconds for the 5K), not bad considering the weather and the all out effort in the first two legs of the race. Very few people passed me at this stage, and I even passed some runners to come in 5th place of 17 in the run for my age and gender bracket. Also - - -it will take more than 3 miles for me to drink Gatorade if water isn't available. Gag!
Conclusions My bike fitness improved a lot this summer (avg pace went up from 11 to 14 mph), and my run is as fast as it was back in my 30s when I did a few half-marathons—though I can't go that far yet. And the swim . . . the standard advice is always to practice in conditions as close as possible to the actual race, something I did not do. But I finished the sprint triathlon and learned some things, so yay.
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@nossmf Excellent. So you're joining me on the cardio side of the gym. . . ha ha ha [rubs hands with glee].
Just kidding, of course. Those 12%-13% incline treadmill climbs you've been doing all along are no joke. I got my treadmill up to 9% one time . . . very briefly.
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No way can I match your swim…I doggy style to safety… but I'm up to 14%-15% inclines now, my friend! By comparison, when I set the treadmill for a run at 1% incline, it almost feels like I'm running downhill!
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Do you run at 14-15% incline? WTF!
I have done a 18% incline walk for 45 minuts once…torture! Legs were shaking more than when i did 100KG squats for 40 reps in a row0
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