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Good luck with it!
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Yesterday did a 30 minute run on the treadmill. Felt great but kept it short because wanted to be fresh for lifting. Today was weights:* Warmup * Barbell back squats - 5x5 * Dips- 5x7 * Chinups- 5x6 * Deadlifts- 5x3 I was thinking about doing more but this was so nice and simple, I didn't want to ruin it. And I am just…
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What kind of pain is it? I had golfers' elbow for a couple of years and it got to a point where even resting it for weeks didn't do anything. Forearm work, especially wrist curls, fixed it completely.
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Treadmill today- 56 minutes jog.
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A few for me. I wish I had learned how to brace properly, and generally about core stability. I found out about the theory from the beginning and was always trying to do the Valsava maneuver, but I wasn't doing it right. And I didn't know how to strengthen the movement with stuff like the McGill Big Three. So I spent 11…
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Yesterday I managed 40 minutes on the treadmill. Slow, but at this point I really don't care about speed at all. Felt good. Today was weights. Full body plus PUMP:* Warmup and muscular activation * Back squats- 5 sets of 5 * Dips- 6 sets of 5 * Super-strict chin-ups- 5 sets of 5 * Superset 1- EZ bar curls and cable tricep…
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You could potentially get over-use injuries by just doing the same movement for so long every day. But if you aren't getting these injuries, it's probably fine. The bigger issue is that that amount of low intensity/steady state training, without variation, isn't optimal for most athletic development. After a while it stops…
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30 minute run on the treadmill. Felt good- could have gone for longer. But taking it easy for now and gradually working back. If I wake up early tomorrow morning (which I probably will) and it isn't raining I will probably go for a short run outside. The plan is now to lift twice a week for a while, and run more for a…
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For food, I recommend Felu on YouTube. He has a lot of low-carb/calorie, high protein recipes. He also has a cookbook. It's hard to give training ideas without knowing your interests. Do you want to get strong? Do you want to get muscular? How do you feel about gyms and lifting in general? Do you have a particular sport or…
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Okay, so I haven't been logging for a while. I have been away for about four weeks- was visiting my daughter in Thailand, for about ten days, then travelled to Turkey to celebrate my fiftieth birthday. In Thailand I wasn't tracking my macros but was actually pretty good on diet. Exercise wasn't quite there in part because…
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I am very very far from an expert... but that sounds right to me!
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Short workout today, as I need to pack this evening:* Warmup * Front squats- 5 sets of 10 * Bench press- 5 sets of 2 * Dumbbell row- 4 sets of 8 Bench press was a bit frustrating, was meant to be sets of three and it was just a bit heavy. Thought I should have been able to do it based off my last sets of 5. But no. The top…
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The way to do this is well known. For lifting, get on a program that was designed by professionals and which includes compound movements and lower body work (deadlifts and squats). Stick to the program consistently, try hard. The weights need to increase continuously. It will take you a few years to get an appreciable…
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I think if you already have a significant amount of fat around your waist, start cutting. That's a potential health risk- not just for heart disease but at a certain level the fat around your waist also causes low-grade inflammation, which is linked to lots of other health issues. I am not an expert on cutting, but I see…
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I will chip in here. It is *very* dependent on the individual, the severity of the symptoms, and the the extent and type of persistent symptoms. People talk about 'long COVID' but really this is several different things. One flavor is just symptoms that you had while sick that take a long time to go away. If you have…
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45 minute incline treadmill walk.
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So in theory you can eat whatever you want as long as you hit your macros. In practice it is not that easy because you need to hit your protein target on a fairly low number of calories for you. If you eat too much carb, too much fatty protein (like fatty cuts of beef), or too much fatty food in general you will your…
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This is a great topic. I am just about to turn 50. I first went into a gym when I was 16 but just messed about until I found out about heavy lifting when I was abut 38/39. Have been very inconsistent because of work, injuries and so on. Just in the last few months I have managed to figure a few things out and I feel like I…
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Mixed it up slightly today. Usually it would be deadlifts with back & abs assistance. But as I have more time on Saturday and did my Bro work as assistance (it takes a decent amount of time):* Warmup * Deadlifts- set of 5, set of 3, set of 4 (this was As Many Reps As Possible, target at least 1) * Overhead press- set of 5,…
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Incline treadmill walk today, forty minutes. Deadlifts tomorrow!
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It's really up to you. Whichever route you go, you are going to be in the same place in 18-24 months so it's largely a matter or ordering. What I can say is: 1) I don't think it will take you too long to get great results if you decide to cut. You've obviously got good muscular development and your body fat is very…
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If you are lifting, it really depends on your program. I am doing a classic 'thee day a week/full body'- I work out Tuesday, Thursday and Saturday. Each day has heavy lower body exercise, a heavy press and plenty of pulling of some sort. Plus assistance. Since that's quite a lot, I need the 1-day/2-day rests. Sometimes…
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Tuesday and Wednesday I had work events in the evening, so I missed scheduled gym day, and then I missed a day I could have caught up. Today was run down and de-motivated so I went and did the minimum- the basic full body and no assistance:* Muscular activation and prehab * Front squats- 5 sets of 5 * Bench press - 5 sets…
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Fifty minutes incline treadmill walk today.
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Yeah, I can't answer this. What is the question? Which do you do? Which should I do? Which do you like? What is optimal for performance? What is optimal for aesthetics or weight loss?
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You use your shoulders more at the bottom of the lift, and triceps more at the top. There's lots of tweaks and things you can do (and are supposed to) for your overhead press. But at the end of the day it's a fiddly lift and often stops responding to linear progression programs early on. Before too long you will probably…
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Cardio today- 45 minutes incline treadmill walk. I see people in the gym using much higher inclines than I use (I use 7.5%). But I find that if I let the incline go much higher it is hard to keep my back straight. And if I walk with a bent lower back, my back explodes. Fun. Anyway, this gives me a nice sweat and by the…
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To the gym! Have an ouchy in my shoulder so skipped barbell bench press.* Warmup * Front squats- 5 sets of 10 * Incline dumbbell bench press- 5 sets of 10 * Chinups- 7, 5, 6, 6 * EZ-bar preacher curls- 4 sets of 12 * Cable tricep extensions- 4 sets of 10 * Lateral raises- 3 sets of 8 * Chest-supported rows (high position)-…
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Yes, you can. Putting on muscle also makes you burn more calories. Get on a proper lifting program, eat at a small surplus and eat enough protein. In a couple of years your maintenance level will be quite a bit higher.
