Support for the men & dads on the forum. RE; For the 30 som

Newfiedan

Also for this challenge I'm going to try to up my outdoor running to 3 times this week. My knee has been a bit sore so I'm going to ice it after work and see how it goes.

Swiss joint care from walmart bud I swear by that stuff. Without it I would not be able to run as far or as fast as I do. Also omega 3 fish oils will help tremendously with that.

rileysowner

Remember for those achy joints - RICE

Rest
Ice
Compression
Elevation

It makes a huge difference. I use it frequently with my bad knee when it starts aching, and I think it really helps the recovery processes.

dave4d

I had blueberries in my waffles, spinnach in my protein shake, omega 3,6,9 capsules with my 3rd meal, and Broccoli with my chicken, and baked potato. Added a few extra.sets.to my workout today to reach failure.

Newfiedan

yep it totally makes a difference, I am going for my new routine tonight see how my body reacts, the cool part is that I do not get sore hardly ever anymore, lst workout I could kind of feel it but not to the extent of being in pain. I am loving that side effect, only problem I had was my left calf cramping like a mother on me after some work I did yesterday here in the shop, felt like a vise took hold of it and it took a few minutes to massage it out. Might be because of the reduced amount of sodium in my diet not sure.

jmzhale

bump

rileysowner

yep it totally makes a difference, I am going for my new routine tonight see how my body reacts, the cool part is that I do not get sore hardly ever anymore, lst workout I could kind of feel it but not to the extent of being in pain. I am loving that side effect, only problem I had was my left calf cramping like a mother on me after some work I did yesterday here in the shop, felt like a vise took hold of it and it took a few minutes to massage it out. Might be because of the reduced amount of sodium in my diet not sure.

Unless your sodium is really low (under 900mg a day) it is likely not that, although you can sweat out a lot of sodium. It may be potassium as well, as many of us are low in potassium.

outersoul

Remember for those achy joints - RICE

Rest
Ice
Compression
Elevation

It makes a huge difference. I use it frequently with my bad knee when it starts aching, and I think it really helps the recovery processes.

Nice way to put it. I did that last night. I'm going to give it one more day before I run outdoors. Tonight is the first day of my kettlebell routine.

Newfiedan

Unless your sodium is really low (under 900mg a day) it is likely not that, although you can sweat out a lot of sodium. It may be potassium as well, as many of us are low in potassium.

I doubt its my sodium lol, mind you I do sweat like an animal when I am pressing hard during my intervals. It may be my potassium as I did cut out fruit until my cheat day this week. Either way it has not returned so hopefully it was just a random muscle spasm.

Newfiedan

so my first 300 style workout was done today and omg, it was killer I felt like I have never worked out before after this one. To say my hr was up would be an understatement, for my dumbell thrusts I tried 40 pounds starting out and it was not to bad hr was up but not killin me, did that for 10 then immediately switched to 45 it was making it climb for 10 reps then switched to 50 and holy hell after 10 my mp3 player was jumping off my chest with my hr lol. I then switched into renegade rows for a set of 30 with 40 pounds and it really works the entire abdomen and the back/stabilizers. It to was great for getting the hr pumping and my core being as strong as it is I could handle them pretty good. Switched into 30 dips, pretty good there knocked out 20 in 1 set 10 secs rest then 20 weight assisted pull ups then back into 10 dips and 10 more pullups. I then jogged up the steps to the 2nd level and went into bent knee rows with 130 pounds for a set of 30 in a 5/5 cadence, really worked my shoulders and back. So at this point i switched into pushups set of 30, I could launch myself off the floor for the first 15 but after that I just kept pace with a up side step down left to right. Water break for 40 seconds then onto some curls/tricep pull downs using 100 pounds, then onto snatches a set of 30 using 40 pounds and to finish it all off I did tricep dips for a set of 40 on the bench in rapid succession. Total workout time was 45 mins but I was spent afterwards, I am going to like this routine I think.

outersoul

so my first 300 style workout was done today and omg, it was killer I felt like I have never worked out before after this one. To say my hr was up would be an understatement, for my dumbell thrusts I tried 40 pounds starting out and it was not to bad hr was up but not killin me, did that for 10 then immediately switched to 45 it was making it climb for 10 reps then switched to 50 and holy hell after 10 my mp3 player was jumping off my chest with my hr lol. I then switched into renegade rows for a set of 30 with 40 pounds and it really works the entire abdomen and the back/stabilizers. It to was great for getting the hr pumping and my core being as strong as it is I could handle them pretty good. Switched into 30 dips, pretty good there knocked out 20 in 1 set 10 secs rest then 20 weight assisted pull ups then back into 10 dips and 10 more pullups. I then jogged up the steps to the 2nd level and went into bent knee rows with 130 pounds for a set of 30 in a 5/5 cadence, really worked my shoulders and back. So at this point i switched into pushups set of 30, I could launch myself off the floor for the first 15 but after that I just kept pace with a up side step down left to right. Water break for 40 seconds then onto some curls/tricep pull downs using 100 pounds, then onto snatches a set of 30 using 40 pounds and to finish it all off I did tricep dips for a set of 40 on the bench in rapid succession. Total workout time was 45 mins but I was spent afterwards, I am going to like this routine I think.

That sounds killer! I did my kettlebell routine last night for the first time and it's the best workout I've had in a loooong time!

summerx275

Hello all!
This seems like a group that I need to get going with. I am 36 years old, have 3 yo twin boys and a 6 yo son as well. I started on MFP about 3 weeks ago, along with joining a gym and using their personal trainer as well. So far I am down about 8 lbs, but my problem is that most of it came in the first week or so. Hopefully I can find the motivation here to keep pushing. I started at 254, and need to get down to 185-190.
thanks,

Craig

rileysowner

Welcome to the group Craig. Now that you have the first quick weight loss past, it will probably slow down a bit, although for the first while I would still have big weeks on occasion. They became fewer as I lost weight. Up to this point I have not had any plateaus, but this past seven days I have not lost anything, but dropped a bit since yesterday, but only part of a pound.

I upped the weight on my Tabata Thrusts, man another 5 pounds per dumbell really increases the intensity. I hope to up it again Friday, but will see. My one quad is really feeling the workouts and was fairly achy when I finished. Gave it a good stretch when it was warm tonight, but we will see how it feels tomorrow.

Newfiedan

bump

thx for the bump and feel free to add me as a friend for regular updates on the group.

outersoul

If anyone is looking for a change in routine, I highly suggest kettlebells. I'm strongly considering giving up my gym membership and just purchasing some kettlebells and working out at home.

Newfiedan

I like the gym as it has more equipment there and if the mood should strike me I can change my workout mid stride but with that said I now have a new goal to acheive which is to conquer the 300 style workout I just started, its been a more challenging workout than any I have tried to date.

crlujan

Gotta drop this reply in here so it goes to My Topics for a later read. Looks like there's alot of info in this thread.

outersoul

I'm going to give it a month or so to see if I still like the kettlebells. If so, I may stick to it.

rileysowner

I used to have a gym membership, but found I had too much trouble getting the stuff I wanted to use. Then I had an epiphany. If I took the money I am shelling out for a gym membership and purchased equipment I wouldn't have to wait. Now I have a complete olympic weight set, power cage, upright and seated row machine, a nice power blocks dumbell set, 2 adjustable benches one with a leg curl and extention attachment, and various other stuff. Based on what people are saying about kettle bells I may get some in the future.

Newfiedan

you can do the same stuff with dumbells the kettlebells are just easier to grip for a lot of the exercises, the dumbell thrusts were similar to the tabata thrusts but modified for a 2 handed grip, same idea for the dumbell snatches. I am still feeling the effects of tuesdays workout and this is the first time in 3 months I have been this sore from a workout I am loving it.

rileysowner

Tried some renegade rows tonight. I think I will have to work on form for them before incorporating them in my workout, but they seem like quite a good exercise.

rileysowner

This was the first week of doing Tabata Intervals with Tabata thrusters. I did it 3 time this week (Monday, Wednesday, Friday) and have found it to be a great workout. My legs really feel it, and I am looking forward to allowing them to rest today and tomorrow.

Newfiedan

2nd metabolic resistance training in and I feel pumped!!! Its one hell of a workout 750 cals in 45 mins, could maybe have gotten it to 800 but I had to take a water break mid workout. Might snap some pics tonight see how it compares to mid point.

rileysowner

Off day for me today and tomorrow as far as workouts go. I usually only take on off day, and even then I usually have lots of energy to workout, but know my muscles need to recover. This week I really feel I need more rest than that. Maybe tomorrow I will feel different and get in something, but at the moment I want my body to recover some more for the beating the tabata thrusters put is through.

Newfiedan

alright boys I want a tally of those who participated and what differences they made this week.

Newfiedan

***These challenges are posted on my blog and will be moved there so that if anyone wants to find them they can do so easily**
Ok so I have been racking my brain trying to decide what to make this weeks challenge about, diet and exercise are going to be the mainstay however this weeks is 2 part.

1) I want the participants to try a completely different routine, some of you have already started one but I recently started metabolic resistance training, think cardio with weights. I want each participant to do any of the 4 exercises posted to the tune of 300 reps for the entire workout.

A) dumbell thrusts or tabata style thrusts at least 30 reps/set, go light on the weight trust me you will feel it.

renegade rows these are great for the abs and back again a set of 30 reps/set

C) dips (weighted if you can do it assisted if not) again 30 reps/set

D) burpees, squat thrust to push up 30 reps.

E) plank to push up position held and squeeze the abs at the plank 30 reps/set.

F) Pullups use a door frame if you do not have a chin up bar at home and a chair if you are unable to do them unassisted. 30 reps.

Now alternate these if you can not do 30/set do 15 then switch to something else, go back and do 15 more so long as you get 30 in total. For those not signed up to a gym use weights at home or do it weight free, you can do these off a chair or using your kids if they want to help daddy workout lol. If you can not find how to do these then pm me I will supply a link for you.



Now part 2 of this one is that I want you to set goals if you have not done so to date, and make sure that you are getting that protein in especially at breakfast, get that metabolism working for you and not against you. I want to see increased fiber/veggie intakes and getting that recovery protein in post workout, a hint here is a small protein carb meal 1-1.5 hrs pre workout and another no more than 30 mins post workout.

dave4d

I read up on a routine in T-nation that I will be trying out, but it won't be until next week. It is fairly similar to yours. It incorporates full body though, so I need to get my body ready for a full body workout, and figure out what to do for the rest of the week. I haven't done much in the way of circuit training, or metabolic training, I usually seperate my lifting from cardio. It will be an interesting switch.

rileysowner

Having just finished reading "Cardio Strength Training" which is a fantastic book on the ins and outs of Metabolic Resistance Training, and also "You Are Your Own Gym" by Mark Lauren a former Special Ops Forces trainer (think SEALS and the like) all about body weight training which is the primary modality for physical training in special forces, I am working on getting together a Metabolic Resistance Training program using body weight exercises. It may take more than this week to get it together since at least in part I need to not only pick exercises, but in some cases learn them well enough to use then in a MRT program. I am not sure if I want to use them in a complex, or density training or some other one.

I really like the idea of putting together a program that does not require a gym or equipment. The best part of Mark Lauren's book is that he gives suggestions for decreasing and increasing the difficulty/intensity of pretty much all the exercises he shows. I am not sure on the number of exercises, but it looks like over 100.

In the mean time I may just do a weight based MRT program since I have lifted weights since high school, and am familiar with those moves already, but maybe the body weight stuff will come together more quickly than I think. I hope so.

I also intend to continue my Tabata workouts 3 times this week. Using the thrusters, I find that 4 minutes leaves me exhausted. I did them this morning and my muscles felt it for pretty much the whole day.

rileysowner

This is primarily to bump this topic. This week started well, but I caught some intestinal bug that has made me feel absolutely horrible since yesterday morning. Thank to God I feel a bit better this morning, but still not well. I still have no energy, and only want to sleep. My blood pressure is good, but my heart rate is up which tells me I am still fighting something off. Following the advice I usually give others I am not working out since the symptoms are below the neck. I don't have the energy for it anyway. Eating is not something I want to do either, so it will probably all equal out.

Newfiedan

I read up on a routine in T-nation that I will be trying out, but it won't be until next week. It is fairly similar to yours. It incorporates full body though, so I need to get my body ready for a full body workout, and figure out what to do for the rest of the week. I haven't done much in the way of circuit training, or metabolic training, I usually seperate my lifting from cardio. It will be an interesting switch.

Yeah same here but since combining them I have been making some impressive gains in strength, and although the first one was brutal on my body (sore for 4 days after) I recovered and get back to it 2nd was not as bad and now 3rd is where I am seeing gains. 1.5 weeks into it now. I am more interested in the most effective workout time wise or as tim ferris calls it the minimum effective dose where you get the most gains for the least amount of work, after a certain time there are diminishing gains from certain exercises and I want the most gains from both diet and workout routine.

rileysowner

I noticed this thread had disappeared from "My Topics" so "bump"