I miss the fitness threads and the fitness Doms!

[ownedsubgal]

http://www.youtube.com/watch?v=c_JSbVVditw&feature

It's like taking a look at me in, well, 14 years.

New goal - I totally want to be shouldering refrigerators and joking about it when I'm in my 50's.

that man's got a great back. lucky.

 

[Homburg]

Today was supposed to be Cycle 4, Wave C Squat Day. I managed to not sleep more than about two hours last night and was just worthless. We made it through warm-ups and called it, as LB had to leave to go to class.

I suck.

 

[ultramarineblue]

This is probably going to seem like a stupid question on top of the fact that I'm having trouble wording it. Are you supposed to work different areas of your body each day so the one worked the day before can rest?

 

[FloggingMolly]

Today was supposed to be Cycle 4, Wave C Squat Day. I managed to not sleep more than about two hours last night and was just worthless. We made it through warm-ups and called it, as LB had to leave to go to class.

I suck.

I suck too. My wii decided that today I had to do the downward facing dog yoga stuff for half an hour. I managed 15 seconds. I'm not even flexible enough to touch my toes.

 

[ImOnIt]

This is probably going to seem like a stupid question on top of the fact that I'm having trouble wording it. Are you supposed to work different areas of your body each day so the one worked the day before can rest?

Yes, spot on. Rest matters. Work your arms every day and I believe you get less out of it than every second or third day. Plus injury etc.

 

[ultramarineblue]

Yes, spot on. Rest matters. Work your arms every day and I believe you get less out of it than every second or third day. Plus injury etc.

Thanks.

 

[Keroin]

I suck.

*Rolls eyes*

Yeah, whatever. And I'm the Queen of the Universe. Pffft.

 

[BiBunny]

I have ankle problems that interfere with exercising. Actually, both Kitty and I do. She has one bum ankle, and I have two (though one is considerably worse than the other). So, between us, we have one good leg, LOL.

Anybody have any advice for painful ankles when walking or doing other weight-bearing activities? I know that it'll help to lose weight, but that's what the exercising is for.

 

[Homburg]

This is probably going to seem like a stupid question on top of the fact that I'm having trouble wording it. Are you supposed to work different areas of your body each day so the one worked the day before can rest?

Sort of. Most people tend to do just that. If you notice my logs, you'll see that I tend to work upper body one session and lower body the next. It gives lots of recovery time, and this is a good thing considering what I do.

That said, if you are doing lower intensity stuff, no. You don't need to do body part splits (the term for things like I mentioned above). Olympic-style lifters, for example, work the whole body pretty much every session. But most oly lifters are in good shape already, used to the volume, and their plans tend to actually provide very specific body part split and rest by varying movements, loads, etc.

For normal people, I would advise doing body part splits though, and for one very good reason. I've done full-body every session. It means you are sore everywhere, all the time, and that shit gets old. I can count on at least a day where my legs don't hurt, then a day when my upper body doesn't hurt, etc.

--

I have ankle problems that interfere with exercising. Actually, both Kitty and I do. She has one bum ankle, and I have two (though one is considerably worse than the other). So, between us, we have one good leg, LOL.

Anybody have any advice for painful ankles when walking or doing other weight-bearing activities? I know that it'll help to lose weight, but that's what the exercising is for.

Do you have access to a pool? Swimming is brilliant exercise, and provides zero stress on ankles. Aaand, if you can't swim, you can use the pool for walking. It may sound silly, but it is really excellent exercise. The water will grant some bouyancy, taking load off the ankles, but it will also impart a lot of resistance to forward movement. Pool walking is fantastic for detrained people and injury rehab.

Another possible would be bicycling. While there is some ankle load, the fact that you have a seat means that you can support most of your weight on the bike, not your ankle.

Finally, every pilates movement I've ever done was on the ground. And pilates wore my ass clean out. You could do some pilates and just be selective about your movements.

 

[BiBunny]

Do you have access to a pool? Swimming is brilliant exercise, and provides zero stress on ankles. Aaand, if you can't swim, you can use the pool for walking. It may sound silly, but it is really excellent exercise. The water will grant some bouyancy, taking load off the ankles, but it will also impart a lot of resistance to forward movement. Pool walking is fantastic for detrained people and injury rehab.

At the moment, no. Hopefully after we move in June, we will, though. Actual swimming is pretty well limited to dog paddling and the breaststroke for me because of my shoulder injury, but water walking sounds GOOD.

Another possible would be bicycling. While there is some ankle load, the fact that you have a seat means that you can support most of your weight on the bike, not your ankle.

Finally, every pilates movement I've ever done was on the ground. And pilates wore my ass clean out. You could do some pilates and just be selective about your movements.

Also good ideas. Thank you!

 

[Keroin]

I have ankle problems that interfere with exercising. Actually, both Kitty and I do. She has one bum ankle, and I have two (though one is considerably worse than the other). So, between us, we have one good leg, LOL.

Anybody have any advice for painful ankles when walking or doing other weight-bearing activities? I know that it'll help to lose weight, but that's what the exercising is for.

Hommy beat me to the water jogging suggestion. Water is an awesome place to train if you have bad joints. And even if you have a lousy stroke, that's where a kick board comes in handy.
http://img.webmd.com/dtmcms/live/webmd/consumer_assets/site_images/articles/health_tools/RA_exercises_slideshow/getty_rf_photo_of_woman_swimming_with_kickboard.jpg

I'll often use pull buoys too, when my legs get tired and/or I just want to use my upper body. (Basically a piece of foam you stick between your legs).

http://www.isokineticsinc.com/mm5/theraband/pull_buoys.jpg

Also, you can improve your ankle strength/flexibility by starting some balance training. As the owner of two ankles that have suffered major & minor sprains as well as a flake fracture, I can tell you that balance training saved me.

A balance disc can be your best friend. If you get your hands on one, I can teach you a few really good, really simple balance exercises for your ankles.

http://www.nccpt.com/Admin/INVENTORY/uploadedimages/balance%20disc%20cushion.jpg

 

[YourCaptor]

http://www.youtube.com/watch?v=c_JSbVVditw&feature

It's like taking a look at me in, well, 14 years.

New goal - I totally want to be shouldering refrigerators and joking about it when I'm in my 50's.

I think its fake.

That truck didn't dip at all.

 

[ultramarineblue]

Sort of. Most people tend to do just that. If you notice my logs, you'll see that I tend to work upper body one session and lower body the next. It gives lots of recovery time, and this is a good thing considering what I do.

That said, if you are doing lower intensity stuff, no. You don't need to do body part splits (the term for things like I mentioned above). Olympic-style lifters, for example, work the whole body pretty much every session. But most oly lifters are in good shape already, used to the volume, and their plans tend to actually provide very specific body part split and rest by varying movements, loads, etc.

For normal people, I would advise doing body part splits though, and for one very good reason. I've done full-body every session. It means you are sore everywhere, all the time, and that shit gets old. I can count on at least a day where my legs don't hurt, then a day when my upper body doesn't hurt, etc.

--



Do you have access to a pool? Swimming is brilliant exercise, and provides zero stress on ankles. Aaand, if you can't swim, you can use the pool for walking. It may sound silly, but it is really excellent exercise. The water will grant some bouyancy, taking load off the ankles, but it will also impart a lot of resistance to forward movement. Pool walking is fantastic for detrained people and injury rehab.

Another possible would be bicycling. While there is some ankle load, the fact that you have a seat means that you can support most of your weight on the bike, not your ankle.

Finally, every pilates movement I've ever done was on the ground. And pilates wore my ass clean out. You could do some pilates and just be selective about your movements.

Thanks. I'm not usually sore but sometimes the next day I have trouble keeping the intensity level up. I think a big part of my problem is just lack of knowledge about exercise. I've googled and read but there is some key piece of information I haven't found for all I've learned to fall into place. Learning how to navigate photoshop was like that for me. I couldn't do anything until someone showed me a basic little maneuver that opened the whole thing up to me. The main thing is that I do not want to injure myself by going beyond my capability. One lucky thing is that I've started working out with someone once a week that is very knowledgeable. I just wish we lived closer and could work out more.

Bunny, what he said about pilates is very true. A little bit of pilates made me able to do some other exercises a lot more quickly than just trying to get better at the other ones. Pilates uses very deliberate graceful movements. It takes strength to be able to control them and keep them graceful. Also, you can do some simple upper body stuff with weights to work on that area. My upper body was much weaker than it is before I started using the weights.

 

[Homburg]

At the moment, no. Hopefully after we move in June, we will, though. Actual swimming is pretty well limited to dog paddling and the breaststroke for me because of my shoulder injury, but water walking sounds GOOD.

Also good ideas. Thank you!

Water walking is very good, and is a common suggestion to people in far worse shape than you. That said, because of the fluid dynamics, it is still work even for people in far better shape than you. It's good stuff.

--

I think its fake.

That truck didn't dip at all.

Eh, an empty fridge of that sort (no icemaker, no water spout) is just not gonna be that heavy. And I've loaded those sorts into trucks before without seeing a dip. It depends strongly on what sort of truck we're talking here. From memory, that was a Chevy or GMC K1500 or larger. A light fridge wouldn't put an appreciable dent in its' stance.

That said, the last fridge I moved weighed more than I do. It was a BEAST.

--

Thanks. I'm not usually sore but sometimes the next day I have trouble keeping the intensity level up. I think a big part of my problem is just lack of knowledge about exercise. I've googled and read but there is some key piece of information I haven't found for all I've learned to fall into place. Learning how to navigate photoshop was like that for me. I couldn't do anything until someone showed me a basic little maneuver that opened the whole thing up to me. The main thing is that I do not want to injure myself by going beyond my capability. One lucky thing is that I've started working out with someone once a week that is very knowledgeable. I just wish we lived closer and could work out more.

It depends on intensity. If you are lifting lighter stuff for high reps, you will have different concerns than heavier stuff for low reps. If you are working dumbbells you will have different concerns than barbells, etc. It gets very situational.

I'm no expert, but you're welcome to PM me with what you are doing and I'll see if I notice that missing piece that you're talking about.

 

[Netzach]

yoga basic 1 hr 15 min.


My weight obviousy, the same - what's really cool is that I sleep 7-8 hours and in 1 week I'm waking up alert, and early. I used to be destroyed till 11 am if I was up till 2 - I wake up normally.

M has expressed interest in going to restorative with me tonight, I so hope he likes it. I'm not holding my breath. I really think he could benefit from it.

Restorative is not physical fitness at all, but it's an important aspect of physical health for me - I hit my adrenal glands hard for fun ALL THE TIME and eventually they thank me by giving me a flareup.

Relaxation is a trained thing, for me, anyway. It's not just vegging in front of the TV or reading - it takes work and attention.

My arms are sore, just from a little down doggie down. I've got a ways to go.

 

[Homburg]

Did a half an hour of light trail-riding with MIS this afternoon. She was ready to rend steel with her bare hands, so I suggested a ride for some de-stress. It worked.

Putting her across my knee, pulling down her tights, and administering some backwoods spanking on a water-break probably helped too.

 

[FloggingMolly]

that sounds like a fun ride

 

[Homburg]

that sounds like a fun ride

I rather enjoyed it. She wanted to go further but time constraints were an issue as was the distinct possibility that one of the many other folks wandering the trail system might notice something happening.

 

[ultramarineblue]

It depends on intensity. If you are lifting lighter stuff for high reps, you will have different concerns than heavier stuff for low reps. If you are working dumbbells you will have different concerns than barbells, etc. It gets very situational.

I'm no expert, but you're welcome to PM me with what you are doing and I'll see if I notice that missing piece that you're talking about.

I will definitely take you up on that offer. Thank you.

 

[FloggingMolly]

I rather enjoyed it. She wanted to go further but time constraints were an issue as was the distinct possibility that one of the many other folks wandering the trail system might notice something happening.

we don't really have anywhere like that nearby the problem of living in a tourist destination is the lack of privacy.

 

[Homburg]

Cycle 4, Wave C
Squat Day (finally)

165x5
210x5
250x3 Warm-ups done
315x5
355x3
400x5 Rep calc says 467#

Yes, 400# squat for reps. Hell, fucking, yes.

It wasn't too long ago when I was completely elated to do 400# ONCE. In point of fact, starting this program, my 1RM in the squat was entered as 405#.

It was everything I had not to psyche myself out before this lift. My brain simply rebelled at the idea of doing 400# for reps. Still does to an extent. Next cycle has me doing reps with 405#, my actual previous 1RM. Wow.

I think it may be time to buy another pair of 45# plates. The rest of today's entry doesn't really matter.

 

[FloggingMolly]

Can I be a pain, and ask what all the techinical stuff means? I love reading your posts but never understand the complex bits

 

[Netzach]

Now I know I have biceps because they're hurting.

 

[Keroin]

Can I be a pain, and ask what all the techinical stuff means? I love reading your posts but never understand the complex bits

I'll translate for you Molly...

Example:

400x5

400 is the amount of weight. Since H is a Yank, that would be 400 pounds.
5 is the number of complete repetitions he does at that weight. So, if he were doing squats, that would be 5 complete squats.

Rep = repetitions, of a movement. A group of repititions done in a row is known as a "set".

1RM = One repetition maximum. (One rep max, as we say).

What that means is basically "what is your threshold?" In order to count as being lifted, you have to be able to lift a weight amount for at least one full repetition. For power lifters, the 1RM is how they push themselves forward.

If the most weight I've ever lifted on a squat is 150lbs, then I might aim for a 1RM of 160lbs. If I succeed in lifting 160lbs for one complete repetition, that is now my new 1RM. A personal best, or personal record, if you will.

H will undoubtedly have a much more indepth explanation but those are kind of the basics.

 

[Keroin]

Now I know I have biceps because they're hurting.

*SNORT*