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Road to Spring 2018

Old 02-03-2018, 11:04 AM
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Back in SoCal, thank fork. Winter is good to visit, but great to leave!

Got two workouts in while at my Mom's, started deadlifts at about 100 pounds. Will slowly work up because the last thing I need is a back issue. Lower back was sore, but it was muscle sore, not spine, and it felt good.

Off to the gym for shoulders, traps and triceps...ran out of time on my chest day for triceps. Maybe an hour on the treadmill. Signed up for a dating app....freaking brutal out there, gotta get leaner and bigger for the pix.

Gonna make a keto-friendly stew or something with my new Instant Pot.

Life back to normal.

My on-line trainer Scott Herman has inspired me to up the volume on fewer exercises per body part at higher sets, and make 'em count. So, for example, instead of 6-7 exercises for chest, just dumbbell press, dumbbell flyes, and low-to-high cable crosses for 8 sets each.

I needed to shake sht up anyway.

Gotta figure out my shoulder. Probably overhead dumbbell press, side raises, front raises. Assisted dips, tricep pulldowns and skull crushers for tris, then some ab machine work.
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Old 02-03-2018, 12:57 PM
  # 282 (permalink)  
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Today was....crazy. Like 3 metcons in one. Five rounds of 10 thrusters, 15 kettlebell swings, 200m run. Then five rounds of 10 push press,10 renegade rows, 10 jumping lunges. Then a one mile run. The whole thing took 45 minutes. I downgraded to 55# for the thrusters and push press, 15# on the renegade rows and on the first three rounds I wasn't doing the push up, because I didn't really get it until I saw someone else, did them right for the last 2 rounds. I am now doing regular pushups,which to me is a good gauge of my fitness despite the fact that I gained 10 pounds in sobriety. Also, my kb swings are 25# instead of 35#.

Curious about my body fat percentage, because my weight is not budging and neither is my clothing size, but I have made significant strength gains. I am curious about how much of it is muscle since I have an obvious mesomorph body type, but I am female, and women supposedly don't gain much muscle. I am married and not in the dating market, so losing all my body fat to look as tight as possible is not my goal, my goals are to keep from gaining body fat, and get as strong as possible. I am really getting high on getting strong.

Anyway, you're all doing awesome...I am proud of all of you for maintaining sobriety while getting fit, and I wish I could have coffee or lunch with you all! Would be such a fun group!

Have a good weekend.
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Old 02-03-2018, 04:12 PM
  # 283 (permalink)  
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Hola all! Legs were worked out today. Glad thatís over for the day! Do leg presses build that much strength/mass? Thatís one exercise I dont have in my basement. I have a gym hardly five minutes from my house I may join eventually just to make use of equipment like that. Iíve just been putting it off until I feel like Iíve outgrown the old basement gym.
Welcome back MindfulMan! 6-7 exercises does seem like a lot for chest. Iím pretty sure Iíd wear out, lol.
Hey Purplrks3647! Even if you missed registration, you can still train for it or a 5k and run it on your own.
Hey Sassy. It seems like your trainer is trying to kill you guys!
TheToddman-Eh, I donít have any experience with adhd stuff. Those deadlifts will pay dividends for you later!
I hope everyone is having a great weekend!
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Old 02-03-2018, 05:57 PM
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Update: After nursing a hangover today I spent about an hour and a half at the gym this evening. That's probably the first time that's happened; I don't think I'd be able to recover that quickly if I hadn't been exercising thus far. Guess that's a sign that I need to keep going!

Thanks again everyone for being here
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Old 02-03-2018, 06:05 PM
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Super cool that you made it to the gym today Purps...keep the streak alive!

Upstairs...yeah I'm doing leg presses myself and I think the jury is still out on their essence as well.

Mindful...good to see ya man! Sounds like you jumped back into the fray full on

Sassy...I can't imagine you not adding strength and muscle gains with that kind of routine
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Old 02-03-2018, 07:56 PM
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Mindful, yay on your deadlifts!

Upstairs: best way to build leg strength? Squat. Preferably while holding weights or pushing weights overhead. Ill wager you squats build 2x better than leg presses.

Yesterday, was teaching my 74 year old mother how to do a proper squat, since squats are not just for muscle building they do really cool stuff for disease prevention. If I wasn't going to do anything else I would do squats daily.

Then, my 74 year old mother barely let me move her big old tube tv from a high shelf to another room! I said mother....I deadlift 155. But she didn't believe me, any way I picked up the thing, which was moderately heavy, and moved it to the to the top of the stairs temporarily so my brother, who does NOT do cross fit, can take it "safely downstairs! Whatever...I know what I can do. The old belief that men are always stronger changes when you match up a trained woman to an untrained man. Now, I'm not saying I'm stronger than my brother, he is also a big man and I'm probably not. But that assumption is still there. Oh well.
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Old 02-04-2018, 08:56 AM
  # 287 (permalink)  
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Yo fitness folks..

Well, today was leg (aka cardio) day.

Got to joke (commiserate) with another guy about hating to work legs
He alluded to the fact that legs have always left him seriously gassed and were constantly a slog--'I don't care if I have chicken legs or not' in specific . I'm realizing more and more that the largest muscles in the body are there and they deserve appropriate attention.

Anyway, decent workout:

5x leg presses
4x leg extensions (quads)
3x leg curls
5x dbl calve raises
Cardio and core
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Old 02-04-2018, 09:14 AM
  # 288 (permalink)  
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Originally Posted by TheToddman View Post
Yo fitness folks..

Well, today was leg (aka cardio) day.

Got to joke (commiserate) with another guy about hating to work legs
He alluded to the fact that legs have always left him seriously gassed and were constantly a slog--'I don't care if I have chicken legs or not' in specific . I'm realizing more and more that the largest muscles in the body are there and they deserve appropriate attention.

Anyway, decent workout:

5x leg presses
4x leg extensions (quads)
3x leg curls
5x dbl calve raises
Cardio and core
lol on men only thinking of body image when working out, I thought that was the domain of women? We aren't deserving of the stereotype! I believe getting legs conditioned really helps with endurance as well and yes, overall body conditioning that makes workouts more efficient.
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Old 02-04-2018, 09:37 AM
  # 289 (permalink)  
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Originally Posted by Stayingsassy View Post
lol on men only thinking of body image when working out, I thought that was the domain of women?
LOL. Guilty as charged!
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Old 02-04-2018, 01:02 PM
  # 290 (permalink)  
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Sass, generally dont gain as much muscle size, but they can gain some and you can definately bigly increase the density. When i worked out at Golds Venice some of the 'roid chicks were big, but thats another story.

Blasted shoulders yesterday using the new approach. Fewer exercises but more sets. Sore AF.

Superbowl Sunday. 85 and sunny with a light breeze and blue skies. Another day in patadise. Headed to gym for legs. Abs and a full arm workout if i.dont run out of time, gym closes at 4pm on weekends.
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Old 02-04-2018, 04:07 PM
  # 291 (permalink)  
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Hola all & happy Super Bowl Sunday! Today I worked out Chest & Triceps. Finally got my final two heavy sets of bench press up. Yay me! Iíll be staying put at that weight for a bit me thinks. I hadnít planned on working out today at all because I was feeling sore, but I drank way too much coffee relaxing in front of the tv.

Women gain muscle just fine Sassy. I think a lot of women have this idea that if they lift weights at all theyíll wind up super bulging and veiny. I personally blame it on steroids & PEDs distorting peopleís view of what normal hard work can achieve. Course I havenít been in a public gym in so long maybe Iím wrong to assume that. Last I went, the gym was basically segregated. Women on the cardio machines & men on the free weights. Anywho! Hope everyone had a nice weekend!

Oh, itís 34F and pouring down rain here in Va, MindfulMan. Ugh.
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Old 02-04-2018, 09:30 PM
  # 292 (permalink)  
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Good job on the bench up! I'm moving to free weight bench starting this week. I want to find a workout partner for chest day, a spotter would be awesome.

I had trouble walking to the train post workout and was very nauseated. I'd say the new approach (fewer moves, 8-10 sets) yielded a great leg day.

Im gonna be sore AF tomorrow...
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Old 02-05-2018, 05:59 AM
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Well today was chest, shoulders and triceps.

Might have to rethink my strategy (rethink again...never!)

Anyway, either that or up the creatine intake. Strength was there today for the most part but kinda felt a little puny...not sure why. My forearm is just about healed and think I need to start increasing number of reps in certain exercises. I will say that my top flat bench suffered slightly (usually do 4 x 225 and barely got to 3 today) and part of the reason is I'm just not warming up very well. I see several of my peers hopping on the treadmill or elliptical for a few and jumping into free weights. Oh well, there's always something to improve upon, right?

May also have something to do with coming out of the 13 degree (F) with a wind chill of oh-my-gosh-its-freaking-cold temps straight to bench press. Whatevs

5x bbl flat bench
4x decline dbl fly
3x dbl shoulder press
5x dbl lateral raise
2x cable lateral raise
3x skull crusher
3x cable (rope) pulldown
Core

Gym was *very* quiet .....guess a few were staying home and recovering. Ah, to be and stay sober

T.
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Old 02-05-2018, 06:49 AM
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My hat's off to you all who work out on the weekend. I did when I was single--and younger. Hmm, what's up with that...

Talk about working the legs & butt, I love it. I switch up weighted walking lunges and squats using the Smith cage.

Spin at 11a, legs/butt at 3p, bike to OA at 7p.
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Old 02-05-2018, 10:36 AM
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With all the posting activity here the past few days it was all I could do to read; replies are a different story.

I had solid workouts Saturday and Sunday; today was a different story, but I persevered and got through it.

Three rounds of:

Bosu ball pushups with knee thrusts
Ball planks
Inverted high plank toe touches
Heavy ropes
Ball slams
Renegade rows
Planks
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Old 02-05-2018, 12:43 PM
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Today may end up being a rest day - yesterday I did the stair climber for 25 min., then a 30 min virtual step class on the big screen ~ had the whole classroom to myself! My calves are "sore AF"
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Old 02-05-2018, 04:15 PM
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Awesome job, Purps. Obviously listen to your body but yeah keeping active will tell that AV where to go

Keep up the good work
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Old 02-05-2018, 05:58 PM
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Definitely sounds like a lot of Spring preparations going on

I had a so-so workout Saturday. I planned to jog the path around a local lake but just wasn't feeling it. Made it all the way around, but ended up walking way more than I wanted. At least the scenery was nice, and I now know where I need to go to challenge myself.

Had better luck today working off Monday blues with the dumbbells though!
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Old 02-06-2018, 05:33 AM
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YASS.

This was one of those workouts that was almost transcendent in nature

Oh by the way...it was back and biceps.

The correlation (well, more than correlation) was there being a ton of 'inspiration' in the weight area Seriously, I was able to get warmed up a little more effectively this time around and boy did it show through. I believe I was about 10 percent (at least) stronger with my upper body lifts today:

6x lat pulldowns
4x dbl rows (each side)
3x curls (curl bar)
3x incline dbl curls
3x concentration dbl curls
2x straight bar '21's'
core and stationary bike

Guys--I'm giving d-aspartic acid (an amino) a go. Not sure if that was related but I'll report later this week. I know I gotta be careful of recommending supplements here

Have strength and resolve today folks!

T.
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Old 02-06-2018, 06:29 AM
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Morning all,

Mindful, Glad to see that you got in a little exercise at mom's.

Re, dating. Cute story: I met my husband on Craig's List of all places! I had made peace with being single (3x divorced) but one evening I played around and put an ad on Craig's List not expecting anything. My tag line was "Looking for Sober AA Man". Two of the respondents were guys I knew from meetings. Yikes, no thank you.

I am so glad I kept an open mind (words from my sponsor echoing in my head). Even though he was blue collar [excuse me, I only date white collar. No, you divorce white collar], I agreed to meet him. Our first date was at my home group and our second date was at his home group.

Apologies for going on so long. Mindful's post brought up very pleasant memories.

Rest day today. Didn't plan on it but did both walking lunges and squats yesterday. Yippee!
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