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Getting fit/exercise discussion. @ 2021/09/14 19:25:18


Post by: Mad Doc Grotsnik


How do!

So like many folks, lockdown has seen me get somewhat lardier and lazier than I’d like. Whilst I’ve never exactly been fit, my previous commute involved walking around 4K a day, which done 5 days a week added up. But with working from home, I’ve just not been doing pretty much any recognisable exercise.

To start addressing this, I’ve only gone and joined a gym. Not looking to get all super buff or at all fussed for being able to do marathons. It’s just I tend to respond well to structure, so having set days to go exercise is going to help. Currently it’s two half hours a week (Wednesday and Sunday). And it’s been going pretty well. Each session is preset on an app, and usually involves jogging or cycling, plus floor exercises. Don’t mind admitting I’m struggling with the flor exercises some, but trying and failing is better than not trying at all, eh! Plus they’re something I can work on at home, as you just need space rather than equipment. Stuff like sit-ups, shuffles and spiders and that. Though I did do 60 standing squats the other day.

And as someone who lives with depression (medicated and with good support) the post-exercise endorphins are pretty welcome!

I was wondering if other Dakkanauts are on a path to improved fitness? If so, what’s your plan been, and how is it going? Because it’s nice to have support and encouragement.


Getting fit/exercise discussion. @ 2021/09/14 20:18:04


Post by: endlesswaltz123


Good on you Doc.

I've been back training ever since gyms reopened, but I am bordering on the side of being a gym rat for many years now though mind so it certainly is a happier place for me and part of my routine (also medicated). I haven't been back to brazilian jiu jitsu yet as I have some nagging injuries I'm actually taking the time to sort out and I can't really train around them safely without making them flare up in those sessions.

I've got my strength back and have some goals to get stronger somewhat still, but I also now need to focus in on some conditioning also, I may look fairly athletic but I am very very heavy, too heavy actually (the jiu jitsu used to cover the conditioning).

I'd wholeheartedly advice to start ensuring you hit some fundamental strength based movements at least once a week for all of them (hip hinge, knee flexion, vertical and horizontal push and pulls) . They are not specific exercises but modes of movement so there are many different exercises that can cover those bases, a bodyweight squat covers knee flexion for example.

Also, putting on a little bit of muscle is good for the heart and the metabolism, so will help you to drop weight faster. You won't get huge unless you train and eat to get huge so I wouldn't worry too much about that.

Also a lack of base strength is a predictor of early mortality in individuals (people who untrained are less likely to have adequate leg strength and balance, thus more likely to fall over - quite a severe accident for elderly people as you can imagine).


Getting fit/exercise discussion. @ 2021/09/14 20:41:49


Post by: Mad Doc Grotsnik


Other than my cardio, I’m in surprisingly good shape for someone who does all the things you’re not meant to.

But once the cardio is at a more satisfactory level, I will be looking at some weight training, mostly to change things up.

I’ve also bought a pushbike. I took it out for a spin on Sunday, and I need to properly adjust the saddle and handlebars. That done, I’ll be doing some pootling around up the woods opposite where I live. Not only does that help with cardio, but again it’s more exercise than I’ve been doing of late so is going to help with getting the weight off to.

I’m a big fella anyway at 6’2” and have always had a bigger build in terms of skellington. But at 17 Stone I can definitely spare a stone or two.

Plus the gym is a relatively meagre £25 a month, so it’s another thing for me to do with my time. I’ll likely never be a gym bunny doing all CrossFit and that, but three or four sessions a week sound doable, even if it’s just half an hour each. It’s also all those delicious endorphins. It’s just a glowy feeling of well-being, but well worth having!

I’m also just the wrong side of 40 now, so need to be cracking on with getting into better shape.

An example of tomorrow’s preset session? Warm up exercises (ankle circles, hip circles, marching on the spot), then it’s 4 sets of 4 minutes jogging between 4 and 8 kph, at various inclinations, followed by 3 sets of 20 reps walking lunges, 2 set of 1:00 reps of side to side shuffle, followed by 2 sets of 30 reps of medball up across, then cooldown.

I quite like how some of them are time based reps, rather than say “jog for 6k”. It’s a nice way to ease me into it and gradually build up fitness. Though I did forget my cooldown exercises after Sunday’s session, and my thighs felt it!


Getting fit/exercise discussion. @ 2021/09/14 21:20:10


Post by: Grimskul


Thanks for sharing your experience Doc! The pandemic has made it a lot easier for me to get into an exercise routine even if gyms were closed because I got laid off from my previous work place I was able to actually have enough energy to do daily workouts unlike before (I had a total of 2 hours minimum for my work commute time, so I basically ate and hit the bed after coming back). Right now I'm doing 20-30 min jogs a day, twice if I can, followed by dumbell curls, planking, and sit ups. My sister is currently getting me started on stretches that I am fanastically horrible at (that's what you get for sitting most of the day).

But yeah, start off with strong cardio followed with some core/strength building and you'll start seeing the results quite soon. The other big thing to factor is diet. Be sure to have some type of recovery drink like whey protein mix after you're done a workout to help develop some of the muscles and avoid too many carbs/sugar in one day since it can easily reverse the gains you've made.


Getting fit/exercise discussion. @ 2021/09/14 21:23:02


Post by: Flinty


I tried an exercise bike when I lived in London, but could never get into the routine properly. However, we have a treadmill in the house now so morning routine is now 20mins of jogging while watching some random film on the tablet. The powered treadmill is super useful as it forces me to do stuff or I fall over.

I get so bored doing exercise!



Getting fit/exercise discussion. @ 2021/09/14 21:30:11


Post by: Mad Doc Grotsnik


On the food side, I’m actually pretty well behaved. I’m into my home cooking, so I’m better able to manage any nasties that lurk in pre-prepared food.

I’m also working on reducing my drinking. Not only for health reasons, and reducing calorie intake, but also because when you can hold your drink, it just gets flipping expensive! It’s been pretty easy, as I’ve got a years worth of free gigs and the venue is just a few minutes walk - so less reason to go hang around in the pub. I live on my own, but like the hubub of being around people, so any alternative to pub helps!


Getting fit/exercise discussion. @ 2021/09/14 23:28:47


Post by: Nevelon


Working from home has been bad for me.

It used to be I was better about portion control. I packed my lunch/snacks for the day, and that was it. I also walked laps on both my 15 minute breaks and half my lunch (so 45 min total) Things like runs to the printer, or to bug a coworker at their cube also added steps.

Now I just plant my rear in a chair and type away, snacks are just a quick jaunt into the kitchen, and I hobby over my breaks. Still walk half my lunch.

So more calories in, less calories out.

I did my big push to loose weight (around 50lb.) about 10 years ago. And I more-or-less keep it off. I did it mostly on the intake side, by getting rid of a lot of bad habits. Although I also started making a dedicated effort to get steps in. At the start it was about a mile a day, just easy walking. No gym time.

The most critical thing I think is awareness. Read boxes. Be aware of what a portion is, and what’s in it. Both nutrition and calories. Make sure you get the nutrients you need, cut the obvious crap out of your diet, and watch your portions. Even healthy stuff is bad in large volumes.

But don’t sweat the details. It’s OK to have drinks with your friends once and a while. Enjoy them, be happy, relax. And then maybe walk an extra mile or have one more salad to make up for it. Treats are fine, as long as they are not an everyday thing. Good for the mental health, which is important.


Getting fit/exercise discussion. @ 2021/09/15 06:20:12


Post by: tneva82


 Mad Doc Grotsnik wrote:

I was wondering if other Dakkanauts are on a path to improved fitness? If so, what’s your plan been, and how is it going? Because it’s nice to have support and encouragement.


Well I have been regular gym goer for years. And this year decided to really get rid of excess weight so apart from making sensible diet to begin with have been using VLC diet(very low caloerie. Basically limit calory intake to max 700kcal per day) and lost 26.5kg so far. ATM on my 3rd VLCD period(also least effective. Guess the closer I get to the regular weight the less even this crazy diet works. No longer 4kg/week like first 2 weeks in first stint Well not that I would like THAT fast...It was scary at time).

BTW I'm now sliiiightly under you in weight but also tad shorter.

Oh and money wise I pay 49€/month for my gym but as I basically do all my showering there(plus sauna!) my water expenses are super low I pay in advance 20€/month but each year I get nearly 200€ back based on my usage...

Looking forward to running more once my weight is bit more reasonable. Tried a bit on april but ankles didn't like that at ALL. Having lost bit over 10kg since then maybe I could try it again. I used to run quarter marathons when I was peak shape at 2014-2016 doing even 10km running in Japan when I was there. That was odd holiday plan Well not super serious event but ended up 38th out of 47 solo male runners at 55:05:95. 14/16 on my age bracked(25-34).

Ah the memories. Would like running yearly quarter marathon at my home town again.


Getting fit/exercise discussion. @ 2021/09/15 09:49:06


Post by: Mad Doc Grotsnik


In terms of advice from experienced folks…

My thigh muscles really hurt after Sunday’s workout. They feel fine now, so going for another session as planned this evening.

But how much should I pushing myself in that regard? For instance, if my thigh muscles were still achey today, would it be best to put the next session off until they feel fine?

In terms of actually hurting them, I think it was the spin on my pushbike that did it. Saddle is currently too low, which caused my knees to rise up higher than they should.

But it’s the cool down time I need to figure out, as I want to get healthier, not injure myself.


Getting fit/exercise discussion. @ 2021/09/15 10:38:07


Post by: balmong7


I have always been bad about going to the gym, I don't like having my commute to the actual gym eat into my workout time.

So I have always either just done walks/runs, or the instanity video workout series.

At the start of the Pandemic I picked up Ring Fit Adventure for the Nintendo Switch. I cannot recommend this game enough for workouts at home. It's super engaging and a genuinely good workout if you put your mind to it.


Getting fit/exercise discussion. @ 2021/09/15 10:57:07


Post by: tneva82


balmong7 wrote:
I have always been bad about going to the gym, I don't like having my commute to the actual gym eat into my workout time.


Guess I'm lucky. Gym I visit is pretty much literally between train station I use to get to/from work and home Does help quite a bit.


Getting fit/exercise discussion. @ 2021/09/15 11:30:50


Post by: Mad Doc Grotsnik


Mine is up the top of town. I currently get the bus up, and walk back home. Mostly because there’s a well irritating hill. It’s an awkward mix of steep and long!


Getting fit/exercise discussion. @ 2021/09/15 11:54:40


Post by: beast_gts


 Mad Doc Grotsnik wrote:
Mine is up the top of town. I currently get the bus up, and walk back home. Mostly because there’s a well irritating hill. It’s an awkward mix of steep and long!
I walk to work, but have to drive to the gym... I joined a 24-hour gym so I've no real excuse for not going - and it's always interesting to see how many other people are there overnight.


Automatically Appended Next Post:
 Mad Doc Grotsnik wrote:
But how much should I pushing myself in that regard? For instance, if my thigh muscles were still achey today, would it be best to put the next session off until they feel fine?
Listen to your body, and talk to a qualified PT. My knees are 90% shot (as are my Achilles) so I need to be very careful not to seriously injure myself. Taking an extra rest day is unlikely to kill you...


Getting fit/exercise discussion. @ 2021/09/15 12:01:24


Post by: aku-chan


I've been trying to get into an exercise routine for years without much success.

I started out with that Couch to 5k thing, and I did pretty well, didn't quite get to 5k but I got close, but I kept picking up ankle and knee injuries, so I had to stop.

Then I moved to 'at home' exercises I found on the Internet, but I find it hard to do them regularly. I'll do well for a few weeks, then one morning I'm not feeling it so I'll skip a day, next thing I know it's been like 3 months since I did any.

One day I'll figure it out.


Getting fit/exercise discussion. @ 2021/09/15 12:31:47


Post by: Mad Doc Grotsnik


Oh I definitely listen to my body. 41 years old, look early 30’s, still don’t pop, crack or go “oof” when sitting down!

For getting a rhythm going for exercise I do recommend a gym membership. Because once I’ve paid for something, I’m going to make use of it!


Getting fit/exercise discussion. @ 2021/09/15 12:35:56


Post by: Pyroalchi


I had kind of a wakeup call when looking at some photos with my daughter and seeing that the buttons on my shirt had to really work to keep it together... and the number of chins was on the verge of getting bigger...

So I started to tackle this problem threefold
1. I started intervall fasting again. Something I did before and didn't find too hard. The basic idea is that you give your body at least 16 consecutive hours per day where it does not have to digest food/you don't eat. In my case I "just" leave out breakfast and lunch and only eat between 5 and 9 pm. It would be even better to eat in in the morning/lunch, but dinner is the meal we can have as a family so that's how I roll. It's not that I'm hungering, but starting again with it I realized how much "bad food" (sweets, chocolate, white bread, the occassional fast food) I tended to get on the side while at work. Now I get by on coffee, tea and now and then a juice until the afternoon, without much problem. I still get the occassional sweet or piece of cake, but it's much less.
2. I started to go for regular jogs with my wife again. Usually 3 times a week for an hour each. When I was younger I did a half marathon each year, would be cool to get back there
3. As it reopened I started going bouldering again (an hour per week), which is a pretty awesome workout. Half an hour and I'm already feeling as if I had jogged an hour. I hope to find the time to go two times a week again, lets see.

Besides I want to try and begin doing some pushups regularly again, but currently I forget it too often to call it regularly.

So far the success is pretty nice. I lost 5 kilos in two months, my shirts fit again and (most importantly) I feel much healthier and as others mentioned the endorphines also make happier.


Getting fit/exercise discussion. @ 2021/09/15 14:37:20


Post by: Mad Doc Grotsnik


Nice to know I’m not the only one on the journey

Also…workout playlist for me. I’m a metal head, punk, new wave and power ballad fan, so mine are…

Where’s Captain Kirk - Spizzenergi
Virginia Plain - Spizzenergi
This Corrosion - Sisters of Mercy
Brunette Alicious - Shaka Ponk
Highway Star - Chicken Foot
Dancing With Myself - Billy Idol


Getting fit/exercise discussion. @ 2021/09/15 15:44:55


Post by: pelicaniforce


My thigh muscles really hurt after Sunday’s workout. They feel fine now, so going for another session as planned this evening.

But how much should I pushing myself in that regard? For instance, if my thigh muscles were still achey today, would it be best to put the next session off until they feel fine?


If the feeling is a gingerness mainly in the meatier portions of the front thigh, it sounds like something called DOMS and it’s a good thing.

For the most part it’s not helpful to get more than 24hrs recovery, especially with body weight workouts.

There are several thousand trainers out there filming beginner fitness YouTube videos as I type this. They’re just waiting for you.





Getting fit/exercise discussion. @ 2021/09/15 17:00:14


Post by: Mad Doc Grotsnik


Kinda like a twinge, and yeah predominantly in the meaty part.

Anyways, session three done. Managed all four reps of jogging back to back. Well, I say jogging. Even 7kph is pretty much a brisk pace for my longshanks. Still satisfied I took and required no breather.

Step lunges we a doddle. It call for alternating legs, and 20 reps, but it wasn’t clear if a rep is both legs or not.

Side to side shuffle and touch the floor took it out of me though. But hey, progress is progress.

Walk down hill wasn’t at all taxing, which given the relative battering my legs just took is satisfactory.

And that’s me until Sunday! Now to have a nice quiet pint, a read of my 2000AD and enjoy all those lovely endorphins!

Seriously. If there’s anyone reading this thinking “I could do with getting a bit healthier” but has gym anxiety? Give it a whirl. I’m a choncc and out of shape. And nobody cares at the gym. They’re there for the same reason as you are! I really wish I’d taken this road some time ago, but had the common misconception that gyms are full of the beautiful people who look down on people not in incredible shape. This stems from the media and indeed gym adverts (where they rarely show us tubbier folk making a change), but that’s not a realistic picture.


Getting fit/exercise discussion. @ 2021/09/15 17:35:56


Post by: Azreal13


I think, when starting out, a little pain in the big muscles is pretty inevitable. But it's also potentially a sign that you aren't stretching/warming up/down enough.

I'd speak to someone qualified as to the specifics of what and how much, but to contrast, I've just started biking again after an 8 year gap, and outside of when I'm actually exerting myself l, my pain levels have been very low, despite how heavily cycling focuses on certain groups. I'm always careful how hard I push initially, and when I stop I'll walk around for a bit (15mins) before I sit down.

Surprisingly, the only place I've had any real discomfort was in my upper body, there's some long and/or steep descents where I live now compared to where I used to ride, and keeping yourself in the saddle pointing down is actually quite a good workout.


Getting fit/exercise discussion. @ 2021/09/15 19:17:48


Post by: trexmeyer


 Azreal13 wrote:
I think, when starting out, a little pain in the big muscles is pretty inevitable. But it's also potentially a sign that you aren't stretching/warming up/down enough.


I've lifted at least 10,000 pounds of total volume every day this year and still get DOMs. In my experience it's a combination of tonnage and intensity, but larger muscles seem to suffer more. I don't know if there is any evidence that stretching/warming up or down does anything to relieve DOMs as that doesn't necessarily contribute to tissue repair. Doing lightweight/low-impact cardio to get blood flow to those areas might help, but again I don't know if that's just a broscience thing or if has any scientific support. Anecdotally it seems to help.


Getting fit/exercise discussion. @ 2021/09/15 20:27:57


Post by: Azreal13


Again, it's hard to divorce the "broscience" (good word for it) from proper medical facts, but MDG isn't doing any resistance outside of "floor exercises" (which I assume are various bodyweight based resistance routines.)

Now I'd always assumed DOMS was (again, maybe broscience, maybe assumption on my part, maybe actual medical fact) the micro tears that resistance training causes in the muscle fibres and the subsequent healing.

I guess if the resistance on the bike was quite high for Doc's experience/condition then it would fundamentally be the same as a very high number of reps at a low weight, which dovetails with your weight X intensity thinking?

Either way, I'm fairly sure that, aside from lacerations, increasing blood flow is generally a positive thing for most types of recovery!


Getting fit/exercise discussion. @ 2021/09/15 20:45:58


Post by: trexmeyer


You can induce DOMs at probably any intensity level, but it's easier to do so at higher intensity levels and it's related your conditioning. If you force adaptation to greater volume over time then you could handle more than a beginner. My point was more that it never really goes away so long as you are actively pushing your limits. I think it tends to be worse for beginners because they don't know what their baseline is and can accidently surpass it dramatically. Once you know your body better and can adapt accordingly then you can almost dictate the DOMs you'll suffer.

I don't think cardio can really be compared to weight training. Cardio has more constant recruitment, even in comparison to high rep sets.

I think your definition of DOMs is correct. The function is somewhat odd however. If I deadlift I might feel it in my hamstrings, glutes, spinal erectors, but that's a "might". Without fail I feel it in my traps even though those are only being used as stabilizers.


Getting fit/exercise discussion. @ 2021/09/15 21:03:19


Post by: Azreal13


I guess our proportions and configuration are all slightly different, and where your traps are working harder to keep stable, someone else exerting themselves proportionally with the same lift and form might feel it more elsewhere.


Getting fit/exercise discussion. @ 2021/09/15 21:37:14


Post by: Mad Doc Grotsnik


Heheheheehhe. Erectors.

Childishness aside (which should require me to stop typing!), can we dial the jargon back a bit, and ideally not use abbreviations and acronyms?

As the founder of this thread, I want to take on board advice and pointers and wisdom. Because of course I do.

But I need more experienced gym goers to meet me a wee bit beyond half way, because I’m a (literal) massive NooB at this.

Let’s keep it accessible, please |

(Seriously not having a go at anyone. I genuinely want to pick up hints, tips, and learn from more experienced folk)


Getting fit/exercise discussion. @ 2021/09/15 21:50:19


Post by: Azreal13


Perhaps rather than asking people to dumb things down, people could just ask questions?


Getting fit/exercise discussion. @ 2021/09/15 22:46:49


Post by: trexmeyer


Intensity is just a percentage of your 1-rep max, be it estimated or actual. If using an actual one, it's better to use one that's recent and even then I prefer to knock that down 10-20 pounds off for programming purposes. It's also not terribly useful for beginners are they can make such rapid progress as to render 1RM values moot within a couple of months.

For example I onced squatted X amount of weight, but due to quad tendonitis I stopped squatting. My best squat in the last year or so is like X-80 for 5 reps. For programming purposes I think I am using X-105 currently. I find that lifting in the 65-80% range drives long-term strength gains while 85%+ is helpful for peaking (acclimating the CNS to heavier loads) in order to attempt a new 1RM.

None of that is really pertinent until you exhaust linear progression though.


Getting fit/exercise discussion. @ 2021/09/15 22:49:50


Post by: Kale


I found these a short while ago, their web site and free stuff have helped me get my enthusiasm for the gym back (havent joined or pain these guys yet) https://www.nerdfitness.com/

They seen as geeky as us lot so its less daunting!


Getting fit/exercise discussion. @ 2021/09/16 03:59:44


Post by: tneva82


 Mad Doc Grotsnik wrote:

Seriously. If there’s anyone reading this thinking “I could do with getting a bit healthier” but has gym anxiety? Give it a whirl. I’m a choncc and out of shape. And nobody cares at the gym. They’re there for the same reason as you are! I really wish I’d taken this road some time ago, but had the common misconception that gyms are full of the beautiful people who look down on people not in incredible shape. This stems from the media and indeed gym adverts (where they rarely show us tubbier folk making a change), but that’s not a realistic picture.


Yeh certainly there's share of guys/women fitting look description here but also plenty of opposite looking and either way never had negative comment nor seen anybody look at me oddly either.

Recently been getting compliments on my results though.


Getting fit/exercise discussion. @ 2021/09/16 04:15:23


Post by: trexmeyer


tneva82 wrote:
 Mad Doc Grotsnik wrote:

Seriously. If there’s anyone reading this thinking “I could do with getting a bit healthier” but has gym anxiety? Give it a whirl. I’m a choncc and out of shape. And nobody cares at the gym. They’re there for the same reason as you are! I really wish I’d taken this road some time ago, but had the common misconception that gyms are full of the beautiful people who look down on people not in incredible shape. This stems from the media and indeed gym adverts (where they rarely show us tubbier folk making a change), but that’s not a realistic picture.


Yeh certainly there's share of guys/women fitting look description here but also plenty of opposite looking and either way never had negative comment nor seen anybody look at me oddly either.

Recently been getting compliments on my results though.


I think bodybuilding and steroid use are more common in the United States than most other countries. I lift at home, but used to use commercial gyms. The last one I used had several obvious users (both male and female) and several were bikini, fitness, physique, etc competitors.

However, I haven't ever seen anyone ridicule or particularly care about anyone else unless they knew them. If you're extremely loud or otherwise obnoxious you might be noticed, but most people don't care. And don't curl in the squat rack.


Getting fit/exercise discussion. @ 2021/09/16 16:45:37


Post by: Azreal13


I think it's important to find a gym who's "vibe" feels right.

I've seen gyms ranging from something resembling the Fight Club basement all the way through to some (in hotels most often) that look like starship command centres.

I've only regularly attended a couple, but I've never seen anything resembling the stereotype. The worst was a small-ish gym that wasn't so much about ridicule as there were always the same cliques of 3 or 4 who would hog certain bits of equipment for 20-30 mins at a time while everyone did their sets then move on and do the same on another apparatus. That could be frustrating, but I never witnessed anything like hostility or ridicule.


Getting fit/exercise discussion. @ 2021/09/19 14:22:23


Post by: Mad Doc Grotsnik


I’d agree even in my limited experience.

Just did my Sunday session. Cross Trainers are the work of the devil. Managed my first set of five minutes, but my left thigh was aching.

Switched it up doing 15 minutes on the reclined exercise bike, covering a little over 3 miles worth of exercise.

Floor exercises were quite good fun, once I got into the rhythm. Though plank hops aren’t easy when the step board thing is half your body length…


Getting fit/exercise discussion. @ 2021/09/19 14:32:50


Post by: Overread


The only solid tip I've picked up on over the years with regard to weight is that unless you are under training/medical guidance and/or extremely overweight (at which point you should be getting medical advice anyway); then one of the best ways to lose weight is to make small changes.

So instead of a sudden diet and big exercise program, make smaller changes to your current diet and exercising. The idea being that the small changes you make become part of your daily and regular routine to the point where you're not "on a diet" or "on a training regime" you're just living as normal, just making changes to how you live. Small steady changes have a greater chance of being retained and the result is that by changing lifestyle and diet for hte long term you can improve your health and have a greater chance maintaining it.

Because now you're now "on a diet" which you'll come off once you hit your goals. You'll just hit your goals and maintain them.

I've seen plenty of people who go on sudden diets and lose a lot of weight (often also a lot of strength and body condition too) very fast. They then stop dieting and before you know it all that weight is back on. As weight and body healthy is a result of how you live and eat, if you diet for short term periods you'll only achieve short term body change.


I think it also works out better because you lose that "on/off" sense of a diet in your mind. There's no "now I'm off now I can relax or binge eat" and you lose that layer of mental "I'm on a diet stress" which can, sometimes, make eating during a diet feel like a punishment.






Getting fit/exercise discussion. @ 2021/09/19 14:45:20


Post by: Mad Doc Grotsnik


Yup. I’ve nothing against what might be fairly called fad diets for specific weight loss goals - such as a Wedding, date, holiday or what have you.

But for permanently better health, it’s the old Less Cake, More Exercise, and reeducating yourself.

For instance, I bought an Air Fryer in the January sales, and I love it. I can have decent chips without stinking out my flat and clothes, and it’s somewhat healthier.

Now it doesn’t mean I have a free ticket to enjoy chips every single day. But it does mean when I do have them (currently once a week with my fishcakes) they’re not undoing good work in the gym and other healthier meals.

Likewise by cooking Madras from scratch, I’m greatly reducing the salt, as it’s solely used for seasoning, and not preservation. It’s also super easy to do if you’ve got a blender to do your initial paste.

I do however need to work on my 5 A Day, because nutrients are important!

It’s also important to realise it’s as much about your calorific intake and usage as eating Strictly Healthily. For instance, I do love me an Eclair every now and again, and usually have a couple a week. I just need to be aware of how much sugary treats I’m eating and moderate it from there. I certainly have no intention for feeling Guilty or Naughty for having some sweety treaty in my gob!


Getting fit/exercise discussion. @ 2021/09/19 14:51:21


Post by: Overread


We also got an air fryer and yeah once you figure out its quirks and the right kind of chips to put in it; they work great.

The deep fat fryer still does some things better, but ours hasn't been on once since we bought the air unit.


Getting fit/exercise discussion. @ 2021/09/19 15:12:16


Post by: Mad Doc Grotsnik


You cannot do better than deep fried oven chips. Sadly!

That’s the way Granny used to it, and they were magnificent, if not even remotely healthy!


Getting fit/exercise discussion. @ 2021/09/19 15:45:56


Post by: Overread


You know what they do best that you can't get anywhere now - doughnuts! Not the ones supermarkets sell today which are more doughy, I'm talking the real deep fried kind that are a touch more fluffy inside and have a soft oil outside; with the underside being just a touch crispy


Getting fit/exercise discussion. @ 2021/09/19 15:51:05


Post by: Mad Doc Grotsnik


You need to go to the coast to get those. Freshly deep fried and soaked in powdered sugar!


Getting fit/exercise discussion. @ 2021/09/19 18:54:49


Post by: ZergSmasher


Oh man, I pretty much fell off the exercise wagon a couple of years ago, and my body has suffered for it. I was good about going to the gym at least 3 times a week, sometimes 4. As a result, I've gained back all the weight I lost, and then some. Haven't weighed myself in a while, because I'm actually afraid of what I'll find out, but I know it's around 350 pounds, which means if I don't do something about it soon I'll be very lucky if I live to be 50. To say nothing about ever finding a mate. I have a gym membership, and the gym is within easy walking distance of my apartment, so no excuses there. Sometimes it's hard to make myself just get off my fat ass and go. I also really need to lay off the junk food. I live alone so I don't want to cook fancy meals, which leads to me just eating a lot of frozen meals and ordering out and otherwise consuming unhealthy processed crapola. But, at least when I drink soda, I stick with sugar free/diet sodas almost exclusively, which I'm sure has helped me. Yes, there's bad chemicals in diet sodas, but I'd rather take my chances with those than with high fructose corn syrup which could make me diabetic.


Getting fit/exercise discussion. @ 2021/09/19 19:02:57


Post by: Mad Doc Grotsnik


I can recommend baby steps.

With an active gym membership, just try once a week to get back into the rhythm, more if you like.

The food intake can also be tackled one day at a time. Whilst my various kitchen gadgets weren’t exactly cheap? They do save me money in the long run, and make my meals healthier.


Getting fit/exercise discussion. @ 2021/09/20 10:54:37


Post by: aku-chan


This thread inspired me to get off my bum and restart my aerobics this morning.
Lots of high knees and arm scissors today.


Getting fit/exercise discussion. @ 2021/09/20 11:51:20


Post by: the_scotsman


Awesome timing! My partner has classes in person for the first time at this new school, and unfortunately the public transit option that was a factor in why we moved in where we did dried up in covid, so I found myself in the situation of having to hang around a university for an hour and a half 3 days a week - but lo and behold a fairly cheap gym 2 minutes away!

I've been doing decently well on what I jokingly call my 'video game diet' - in that I have an exercise bike in my TV room and any time I play my video game console I have to be on the exercise bike - but now that I'm fairly consistently holding steady at a good weight I like I figure I'll use the newly found gym time to add some consistency and some weightlifting, maybe try to get back to my arms looking like they did when I played football in high school.

The main problem with the video game diet is having to have a switch game I'm excited to be playing, then I'll be getting like 1-1.5hrs on the bike consistently as I work my way thru Witcher 3 or dark souls, but when I'm just going back and replaying fire emblem or stardew valley I'll just do like 30m and get bored.


Getting fit/exercise discussion. @ 2021/09/20 17:23:56


Post by: Mad Doc Grotsnik


Reckon I’m now fit enough to be walking to, as well as from, the gym.


Getting fit/exercise discussion. @ 2021/09/20 18:35:53


Post by: endlesswaltz123


Bit late to the party with the DOMS talk, but a qualified PT, strength and conditioning specialist and sport science lecturer here.

In theory you can train without ever getting doms and they are not required, but this is super hard to achieve and manage as everyone is different. A bit of aching from doms is fine though. It will also reduce as your body becomes more trained, the first few times it happens can be rough and it's just because you have indulged in too much volume (too many reps and/or too much weight).

My rule of thumb that I give to most people is, if you have worked them so hard your thighs are literally shaking at points from walking the day after (let alone walking up stairs or getting up off a chair), you have overdone it and should potentially take a few extra days rest from a hard session, but a bit of active recovery to get the blood flowing back into the muscles is all good and will help to recover quickly (get on a treadmill and work your way up to a brisk walk), and make sure you are absolutely hitting a good amount of protein per day, 150-180g per day at least, 200g per day till recovered ideally.

Do not Ice the muscles though, that blunts adaptation, which you want and the reason you have doms, you body is adapting with inflammation. If you ice the muscles, you will promote quicker recovery, but much less adaptation, meaning you are likely to get doms like this more often in future.


Getting fit/exercise discussion. @ 2021/09/21 17:57:52


Post by: Mad Doc Grotsnik


When it comes to weight work, I am thinking of extending my work outs to start trying to cut into my belly fat. Nothing strenuous, and won’t be using free weights.

Can anyone make sensible suggestions as to target weight, machines and set/rep stuff?


Getting fit/exercise discussion. @ 2021/09/21 20:05:43


Post by: endlesswaltz123


So, weights are a lot about technique, also called form. Form comes before everything, including weight and even feeling like you have had a hard workout, e.g. you may feel like you haven't actually had a workout with just the weight movements whilst learning the lifts.

I'd start with a routine such as strong lifts 5x5 (free program) https://stronglifts.com/5x5/

It includes a comprehensive form guide, a free app still I believe etc etc.

Start literally with an empty barbell (20kg) and start adding the weight prescribed (+2.5kg, per every time you next do a movement). It includes the Squat, Deadlift (can probably be skipped if you struggle with the technique), Bench Press, Overhead Press and Pendlay Row. All doable movements. No other accessories required for a long time if you follow this program, maybe a few bicep curls if you want.

Do this first in your gym sessions, and follow your usual routine after, it will ensure you learn better form quicker if you learn the movements when fresh. Legit novice program, best way to go, and follow the program, even if it feels too easy. If you did it 3x a week, the squats go from 20kg to 50kg in a month so the weight will get up to heavy fairly quick (going from a 20kg squat to 110kg squat in just 12 weeks is nothing to be sneezed at).

Plenty of other novice plans around but I prefer 5x5 for it's simplicity and focus on technique. Once you have a grip on the movements, you can then change up the plan if desired, just to cure boredom if needed. I wouldn't switch till you can do at least 120kg squat and 70kg on the bench press to be honest though. Once you want to change the plan, there's plenty out there that have specific focusses if you know what you want.



Getting fit/exercise discussion. @ 2021/09/21 20:08:02


Post by: Azreal13


Targeting a problem area with specific exercise doesn't work. All you'll do if you start lifting targeting your abdominals is a six pack covered with the same amount of flab you started with.

If you want to shrink your belly then you're best off pushing your cardiovascular work out in length, but keeping the intensity mild and mitigating your calorie intake. While this will have the positive effect of overall weight loss, you won't have any say in where from, so you may find you have to lose quite a bit before your belly shrinks.

Sod's law says that the place you want to.shrink will be the last to go, but that seems true of everyone and whatever they perceive is the problem area.

For lifting the rule of thumb is it's heavy weights and low reps for growth, lighter weights and higher reps for tone, but I'd not be prepared to put numbers on that for someone I don't know. It might be worth booking a PT session with a real human and getting an educated baseline to start with.


Getting fit/exercise discussion. @ 2021/09/21 20:23:23


Post by: jeff white


 Mad Doc Grotsnik wrote:
When it comes to weight work, I am thinking of extending my work outs to start trying to cut into my belly fat. Nothing strenuous, and won’t be using free weights.

Can anyone make sensible suggestions as to target weight, machines and set/rep stuff?

Having read thru the thread, noting eg your like of the alcohol…
Cut belly fat by
First off, cut all sugar.
Second, trade beer for wine preferably organic red…
Generally, do this:
Intermittent fasting/reduce meals/eat within a window of less than 6.hours per day… easiest skip breakfast in morning, eat with a 4to 6 hour window daily, eat low carb last meal if possible, higher carbs post workout better than otherwise,
In this vein, exercise fasted,
In this vein, HIIT induces hormonal changes which will cut belly fat (again, fasted),
On topic answering above question, This can be achieved with eg rowing machine, stair climber, elliptical, bike, heavy bag, sprints, others… mix it up day to day and don’t go overboard meaning you need to push yourself for sometimes literally seconds as with sprints before walking for a minute then sprinting again and so on…

Me lately I climb the bike up the next mountain a few times a day, such that by the top I am breathing about as hard as possible.
Toss in a hundred push-ups a few times a week and some band work here and there, eating basically what I want from 2 or 3 to 6 or 7 pm plus dog walking after meals (walking after meals is very important) and yeah, getting back after two years locked down in very unfavourable downright depressing unhealthy conditions,


Getting fit/exercise discussion. @ 2021/09/21 21:29:26


Post by: petrov27


What Jeff mentions above is basically 100 percent what i have done the last couple months to drop around 30lbs aside from the HIIT which I have not yet added but plan to.


Getting fit/exercise discussion. @ 2021/09/21 21:32:44


Post by: Mad Doc Grotsnik


I’m not dropping the beer! No way! If it helps, it’s not Lager, but Cask Ale. I’ve never developed a taste for any wine outside of cookery, and not about to start now.

I have however seriously cut down. Not only am I big fella, but I’ve always had a high alcohol tolerance. That lead to…..unintended quantities. And boredom lead to unintended frequencies. Though I must stress not a dependency. Even when the depression has kicked in, I can take or leave it.

I now pub no more than three times a week, start later, and don’t stay until closing.

But anyways, that’s a fat old no to giving up beer.

I don’t need or want to get ripped. I just want to turn my belly into muscle, or get it toned up.


Getting fit/exercise discussion. @ 2021/09/21 21:34:57


Post by: Azreal13


https://www.nhs.uk/live-well/alcohol-support/calories-in-alcohol/


Automatically Appended Next Post:
Again, to emphasise, you do not turn fat into muscle. Your muscles are already there, you need there to be less fat so you can see them.


Getting fit/exercise discussion. @ 2021/09/21 21:36:45


Post by: Mad Doc Grotsnik


Another reason I’ve cut down


Getting fit/exercise discussion. @ 2021/09/21 21:44:15


Post by: Azreal13


As long as you realise that your "cut down" is still going to be in most people's "frequent" and set your expectations accordingly.


Getting fit/exercise discussion. @ 2021/09/21 22:01:50


Post by: Mad Doc Grotsnik


Indeedy. Can always cut it down further.


Getting fit/exercise discussion. @ 2021/09/21 22:28:22


Post by: Overread


I think unless you are in a medically dangerous situation (at which point you get professional advice from a trained medical people not randoms on the net) then making a series of smaller staged changes has a greater potential to help than one big change.

Again its back to making those small sustained changes instead of just huge swings where you make a big change, see a result, but then ease off and lose those results.



I'm not against big changes, where they are sensible, like dropping all alcohol and such. However I think for many people, unless you get a big motivational shock or similar, then its easier to sustain a change when it comes in smaller steps.


Getting fit/exercise discussion. @ 2021/09/22 16:39:08


Post by: the_scotsman


Personally in terms of exercise and losing weight I honestly do not feel like the exercise helps me quite as much as the feeling of having a routine and having something I'm actively working towards. If the calorie-counts on the exercise machines are to be believed (and i am somewhat skeptical of them) my 1.5hr exercise routine with 1hr of cardio in there I'm only actually burning 400-ish calories. 1 beer I dont drink or 1 meal I cut out meat from gives me nearly the exact same benefit. IDK if the half hour of muscle training is doing anything, I'm not an exerciseologist but it does I guess make sense that if you keep your muscles sore and repairing you get some kinda benefit in terms of building up less fat because the nutrients gotta go somewhere.

And to echo what others have said - the idea that you can 'target' specific areas to burn off fat is kind of just fake nonsense. The best thing you can do if you have a typical 'problem area' like a big gut (which is what I've always kind of had going on, even when I was at my absolute fittest in high school doing varsity sports) is just to build some muscle in other areas to increase proportionality.

If your chest, shoulders, and leg muscles are in decent shape and suitably big, a beer belly will stand out a whole lot less. Cardio is for your health, weights are for your ego. Dont take that the wrong way though, that's an important part!


Getting fit/exercise discussion. @ 2021/09/22 16:58:35


Post by: Azreal13


Resistance training does burn calories, but the longer term benefit is that muscles are expensive, metabolically speaking. So if you grow your muscle mass, the number of calories you burn simply sitting on your arse (BMR, base metabolic rate) increases.

That's why you see strength athletes eating many times the standard recommended daily amount of calories, they not only have to feed their gains, but they have to maintain what they have and not have the body start to break it back down for energy.

Most people (me included) won't want to make the sacrifices needed to build those sorts of gains, and if there's a lot to lose then diet is still the best option, but if you can train your body to burn an extra 10% every day, it can help support weight loss or make it easier to avoid putting it back on.


Getting fit/exercise discussion. @ 2021/09/22 17:13:57


Post by: Mad Doc Grotsnik


You know, I’m fully up on the whole “men need 2,500 calories a day” thing in terms of watching your intake.

But what I don’t know, and have admittedly never really looked into? Is what level of activity that recommended intake assumes.

I know it also fluctuates from person to person based on their size (for instance, I’m 6’2”, so would likely need a higher daily intake than someone say, 5’4”), and how much it might fluctuate.

It’s not something I feel confident Googling, as there are too many woo peddlers out there for my limited knowledge to be able to safely identify.


Getting fit/exercise discussion. @ 2021/09/22 17:30:15


Post by: Overread


See I think the only way to get viable advice like that is talking to an actual doctor and having them check you out and talk about how you live.

The "general" guidelines are pretty much just that. Heck the body mass index (BMI) basically only works for a certain type of person - anyone doing a lot of physical activity often ranks higher than they should.



The variations are huge and many times trying to stick to one very specific generalist theory can end up messing you up because you're aiming for things that might not suit your lifestyle and body.

There are bits you can pick up on to generally eat, live and be healthier. Beyond that I think you really need to talk to professionals who also need details on your body to really start to get to grips with the ins and the outs of what will work for you.



It can also hinge on what you want for yourself. When you aren't in medical danger zones (ergo the extremes) then a part of what defines what exercise and diet works for you, is the lifestyle and activities that are part of or that you want to be part of your life.
Some of these might be very specific goals, others might just be more general.


Getting fit/exercise discussion. @ 2021/09/22 17:31:57


Post by: Mad Doc Grotsnik


I was measuring my heart rate last time on the treadmill, and whilst it could of course be better, it was comfortably within normal for my age range.

I was genuinely surprised given my admitted unhealthy lifestyle!


Getting fit/exercise discussion. @ 2021/09/22 17:45:09


Post by: Azreal13


 Mad Doc Grotsnik wrote:
I was measuring my heart rate last time on the treadmill, and whilst it could of course be better, it was comfortably within normal for my age range.

I was genuinely surprised given my admitted unhealthy lifestyle!


What were you using to judge that? Most cardio machines have a target heart rate chart in my experience (whether it be cardio or fat burn, fat burn needs you to keep your heart rate a bit lower) rather than a list of healthy heart rates for age.

Not that it's impossible that there's some sort of resting heart rate info in your gym, it's just not what I've seen IME.


Getting fit/exercise discussion. @ 2021/09/22 17:49:56


Post by: Mad Doc Grotsnik


Target heart rate thing, and the machine’s own sensors.

I was comfortably outside the “oh god stop using this now before you cough up your lungs” zone.

Definitely improvements to be made, but still surprised at the shape I’m actually in.


Getting fit/exercise discussion. @ 2021/09/22 18:24:45


Post by: Azreal13


I think you've maybe misinterpreted the intent of that. The idea is you keep your heart rate in the zone for your age depending on your objective, so if you're outside the cardio zone and you're looking to get fit, you need to increase your exertion, if you're trying to burn fat and your heart rate is too high, then you need to ease off.

It isn't an indication of how healthy your heart rate is, that's done at rest, typically sat or even lying down.


Automatically Appended Next Post:
Oh, and typically in conjunction with your blood pressure.


Getting fit/exercise discussion. @ 2021/09/22 18:26:53


Post by: Mad Doc Grotsnik


I may be misdescribing, which is entirely on me.

It has this bar graph thing, where you find your age range. Each range has green, amber and red. Anything in excess of the red and you need to stop right there and then.

I’m comfortably in the Amber. By no means good, but still far better than I was expecting.


Getting fit/exercise discussion. @ 2021/09/22 19:43:19


Post by: Azreal13


Just doesn't sound right, there's just too many variables that aren't being accounted for it to be valid IMO. If it's something you really want to get a sound basis on, you need to make an appointment with your GP practice for a check up. That's assuming they'll do that these days without a cause. I already get plenty so no need to make a special effort.


Getting fit/exercise discussion. @ 2021/09/22 19:45:24


Post by: Mad Doc Grotsnik


Fair.

I’m very much the self admitted noob, but I’ve never felt overly exerted or ill from a workout.

I’m certainly not going to question a genuine expert, or someone of greater experience in this.


Getting fit/exercise discussion. @ 2021/09/22 20:00:36


Post by: Azreal13


I think the most important thing I'd like to convey is don't make any assumptions about the fundamentals of your health based on gym equipment, especially if it runs contrary to expectations.

A smart watch might be a sound investment, not not can they help track fitness (assuming you pick one with a heart rate sensor) but they're also handy for music and stuff in the gym and can have uses out if it. They needn't cost a bomb these days either.


Getting fit/exercise discussion. @ 2021/09/22 21:58:34


Post by: SkavenLord


Been taking self-defence lessons lately. After a warm up featuring a lot of push ups and planks, and after taking a few kicks to the stomach, I realize my core muscles are kind of awful.

Any advice for additional exercises that can be done to improve core muscles?


Getting fit/exercise discussion. @ 2021/09/23 09:31:05


Post by: Farseer Anath'lan


Situps, planks, leg raises, pushups, russian twists, oblique crunches, etc...

Core exercises suck. I've got a fairly good core, and fairly poor arms, and I still hate core exercises more. They just hurt you.


Getting fit/exercise discussion. @ 2021/09/23 10:01:34


Post by: Morthraen


 SkavenLord wrote:
Been taking self-defence lessons lately. After a warm up featuring a lot of push ups and planks, and after taking a few kicks to the stomach, I realize my core muscles are kind of awful.

Any advice for additional exercises that can be done to improve core muscles?


invest in a kettlebell and get swinging

for core, you'll do well with your push ups and planks, but really if you do weight training you're best to use free weights (i.e. dumbells etc) as you have to engage your core to do most of the exercises (as if you don't you tend to fall over) even things like bench press will engage your core, however using machines tend to isolate muscles which don't get me wrong, has a time and place but if you're keen on core work you want to be as unsupported as possible and use your core muscles to assist every workout - of course whilst remaining safe and keeping the weight manageable and using correct form.

I mean sure, you can work on core muscles independantly, but you'll find good returns from working out in a way that does it for you .


Getting fit/exercise discussion. @ 2021/09/23 14:15:23


Post by: DrGiggles


 SkavenLord wrote:
Been taking self-defence lessons lately. After a warm up featuring a lot of push ups and planks, and after taking a few kicks to the stomach, I realize my core muscles are kind of awful.

Any advice for additional exercises that can be done to improve core muscles?


Heavy squats and deadlifts. Compound lifts are usually the best use of your time in the gym.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6006542/


Getting fit/exercise discussion. @ 2021/09/24 02:02:36


Post by: SkavenLord


Ha! Seems I’m not the only one that hates core exercises. I’ll definitely give those ideas a try though. Thanks!


Getting fit/exercise discussion. @ 2021/09/24 10:30:38


Post by: pelicaniforce


 the_scotsman wrote:
. I'm only actually burning 400-ish calories. 1 beer I dont drink or 1 meal I cut out meat from gives me nearly the exact same benefit. IDK if the half hour of muscle training is doing anything, I'm not an exerciseologist but it does I guess make sense that if you keep your muscles sore and repairing you get some kinda benefit in terms of building up less fat because the nutrients gotta go somewhere.


Yeah, energy turnover is very important. I looked at some studies but like you I am also not a kinesiologist so no real point in linking them. The glycemic response is always better when you’re both burning a lot of calories and eating 100 fewer calories than you burn, compared burning very few and eating 100 fewer than that.

Apparently, it’s better to be an absolute pig (on broccoli and steamed chicken?) and then use it up with barbell and conditioning, than it is to live off an asparagus spear on a water biscuit once a week.


Getting fit/exercise discussion. @ 2021/09/26 10:57:12


Post by: endlesswaltz123


 Mad Doc Grotsnik wrote:
You know, I’m fully up on the whole “men need 2,500 calories a day” thing in terms of watching your intake.

But what I don’t know, and have admittedly never really looked into? Is what level of activity that recommended intake assumes.

I know it also fluctuates from person to person based on their size (for instance, I’m 6’2”, so would likely need a higher daily intake than someone say, 5’4”), and how much it might fluctuate.

It’s not something I feel confident Googling, as there are too many woo peddlers out there for my limited knowledge to be able to safely identify.


Roughly 150 minutes of moderate or 75 minutes of vigorous (or any combination of ratio of the 2) per week. Meeting that requirement means you are no longer sedentary. Alternatively, your 10k steps a day.

Also, 2500 a day is a load of crap and is an over simplification of advice in reality. Some people will be malnourished off this, some people will gain fat from this.

If you want a more in tune calorie requirement then complete this - https://www.calculator.net/bmr-calculator.html

Eat at the maintenance it suggest for 2 weeks, weight yourself every day and track the weights. If you do no lose or gain any weight, then it is spot on. If you lose or gain, make a calorie adjustment of 100 calories in the needed direction and repeat the two weeks until you get your maintenance. At which point you will know how much your body actually needs.

However, that again is a simplification that does not fully account, some foods are more thermogenic so will require considerable more calories to digest than others, some exercise is a lot more taxing, sometimes water will fluctuate which can be affected by how much water/fluid you binge (drinking too much water too quickly can actually dehydrate you), salt etc and as stated earlier in the thread, muscle mass heightens metabolism, then requires more protein to maintain, and that burns more calories etc etc.


Automatically Appended Next Post:
 Mad Doc Grotsnik wrote:
I may be misdescribing, which is entirely on me.

It has this bar graph thing, where you find your age range. Each range has green, amber and red. Anything in excess of the red and you need to stop right there and then.

I’m comfortably in the Amber. By no means good, but still far better than I was expecting.


Just your training zones, and nothing wrong with red every now and then. Yellow is more for specific cardiovascular endurance and building lactic threshold. If you feel you are going to pass out or your heart is beating so hard you can feel it, bring the intensity down, but if you feel fine, it is fine to work like that cardiovascular health wise... Can be a bit brutal on joints though depending on the exercise chosen.


Getting fit/exercise discussion. @ 2021/09/27 14:22:07


Post by: Deadnight


Need to get back to running (had a few bouts of injuries) and weights.

I miss being fit. Used to do a 10k in a comfortable 45mins. Not amazing by any stretch but fairly decent. Now I'm doing 8km in 50 and huffing and puffing all the way. Has a few issues with my back and my calf but started up.agaun and was enjoying feeling progress until yet another injury gave me a wee kick. I'm.thankful I can.still do the 5 miles but it's definitely something I want to get back into and get back to somewhere neat where I used to be. Good goal!


Getting fit/exercise discussion. @ 2021/10/01 17:44:46


Post by: endlesswaltz123


I started having Bi-Weekly Olympic lifting PT's about 6 months ago and I've hit PB's quite a few times since starting in my main lifts (Squats, Deadlifts and OHP's) but the main difference from it is how much more mobile and supple I am in the hip area. I can squat with a significantly more narrow stance now pain free than what I could used to.

The body maybe ageing (mid 30's) but I probably haven't been this mobile since my teens.


Getting fit/exercise discussion. @ 2021/10/02 00:22:23


Post by: Icarustrooper


Build a patio! Ok so I’m late to the party I know. I built a patio and lost loads. Nothing huge but yes it was plenty of digging and moving sand and hardcore etc. Bike riding is good too. Gyms I hate. Cycling with a club was great fun and with a good bunch of people wasnt being pushed to be fast.


Getting fit/exercise discussion. @ 2021/10/02 03:39:14


Post by: SkavenLord


Icarustrooper wrote:
Build a patio! Ok so I’m late to the party I know. I built a patio and lost loads. Nothing huge but yes it was plenty of digging and moving sand and hardcore etc. Bike riding is good too. Gyms I hate. Cycling with a club was great fun and with a good bunch of people wasnt being pushed to be fast.


Glad to see a fellow cyclist! Do you use the bike for exploring the town? I’ve found it quite handy for finding shortcuts and side routes I would not normally find while driving a car. Helps build short-term goals, while waiting for the long-term ones to kick in.


Getting fit/exercise discussion. @ 2021/10/02 09:00:28


Post by: Overread


I do think that finding work/hobby that you enjoy that allows you to exercise is a massive help. It's right in there with changing your lifestyle to a move active one to generate exercise without making it a punishment.

I'd be wiling to be there's more than a few on Dakka who found "sports" at school to be more pain and torment than anything else.

I also know that sometimes if you're not working out for a target or goal that affects you, other than the generic "be healthy"; then motivation can be a hard thing to maintain. However if you're working out because it means you can do your hobby/job/work/whatever better and longer and get increased reward from it (even if only personal reward); then that gives you a lot of focus and motivation that is, again, going to last at least into the medium term if not the long term as well.


Getting fit/exercise discussion. @ 2021/10/02 23:03:46


Post by: Mad Doc Grotsnik


I loathed sports at school.

Winter and cold? Rugby! Enjoy getting smashed into a frozen pitch? It’ll toughen you up!

Summer and very hot? Everyone in-doors, to the metal roofed, not air conditioned gym for Basketball! It’s character building!

I genuinely used to bunk off PE. It’s not like I didn’t have better and more life useful education to be getting on with.


Getting fit/exercise discussion. @ 2021/10/03 10:00:23


Post by: Turnip Jedi


Totally with you there Doc, the PE teachers at my secondary were a special brand of cockwomble who seem unable to grasp me and my fellow nerdherders had no interest in team games and did quite enough walking and cycling (no Bus fare meant more minis!) that the jelly bellys didnt really settle in till the discovery of pubs post school


Getting fit/exercise discussion. @ 2021/10/03 17:37:47


Post by: Azreal13


Eh, I liked PE well enough. First couple of years sucked, but once we reached the latter years we were allowed to pick a sport each term, so I got to avoid the sports I disliked.

So no rugby, football instead. Got to play badminton in the spring and softball in the summer. In fact, I'm still bitter about the year I captained the house softball team with an enviable line up of players who should have walked the inter house tournament, only for bad calls from our Geography teacher ref (who, and I kid you not, had a glass eye) in one game, followed by relocating the remaining games indoors when the weather changed robbed us of victory. I mean seriously, let's take a game that hitting the ball for miles is a key element of winning games, then play it in a room the size of a basketball court, where hitting the ball miles just means it bounces back to the fielding team quicker. FFS.


Getting fit/exercise discussion. @ 2021/10/04 03:14:35


Post by: yellowfever


I've started following work out plans by a guy named Brian Alsruhe. I really like how he trains. On my off days I'm doing BJJ and Yoga.


Getting fit/exercise discussion. @ 2021/10/04 14:52:03


Post by: Ensis Ferrae


For me, it was 2+ years of having my road bike on a trainer in the garage, walking by it every day and saying "I'll start a routine on monday"

Then, in December 2020 that bike and trainer were stolen from said garage. Which obviously upset me.

I managed to get a cheap stationary trainer/spin bike off amazon, so since February of this year, its been 3-4 workout rides a week. In May, while out of town, we went to a local bike shop and lo and behold! they had a bike in my size in stock. So I've since been able to get back outside and on the road. Almost a year on, and I am still waiting on the insurance money-paid bike that has been on order since February, but that happenstance stop really helped.


My "plan" right now is basically the Fausto Coppi method of training. His famous quote for training was "ride your bike, ride your bike, ride your bike".

Right now, my only true goal is to "climb" mt. Rainier on my bike (meaning as far as whatever selected road is paved, or over one of the highway passes which may be as close as I can go)


Getting fit/exercise discussion. @ 2021/10/04 15:29:48


Post by: Mad Doc Grotsnik


I’ve been well lax, and need to get back into the groove. A single week of not feeling great has turned into a fortnight with no gym.

That changes Wednesday. Back on the metaphorical horse.


Getting fit/exercise discussion. @ 2021/10/04 16:05:48


Post by: Azreal13


Doing something when you don't feel like it is infinitely more valuable than caning it when you're up for it.


Getting fit/exercise discussion. @ 2021/10/04 16:08:42


Post by: Mad Doc Grotsnik


Mix of slight cold, and really awkward days at work, thanks to a certain someone not quite getting “one shift on this a week”, and instead scheduling me on for two consecutive days, then trying to add a third on the Friday.

Just need to be more disciplined with myself.


Getting fit/exercise discussion. @ 2021/10/05 08:46:03


Post by: tneva82


Well with new year coming up and corona easing up hope of continuing my Shikoku Pilgrimage of which about 800km walked, 600km left. However it's been 2 years since I walked it even a bit and 3 years since I did any serious walk on it(2 year ago failed big time having gained lots of weight in the year in between. Also either my shoes just plain sucked or they needed more pre-walking to break the surface a bit for more grip as the grip was worst EVER I have had on wet surface. Literally gentle asphalt slope I was sliding downside...On hill it became dangerous very soon forcing me careful climb back down) so some training for muscles useful would be good.

Soooo. Basically I need to work on endurance on walking long distances, mostly asphalt, with some steep climbs up and down(particularly the going down is murder for my knees. Any training that might help with that? And general stamina.

Another thing will be carrying all my belongings for 2-3 weeks on my back. Shoulder and hip I think carry most of it. While I try to cut down on weight(weight is murder) and sleeping on lodgings helps it's still some weight...And especially if I have to do walk on summer I will need lots of water etc for drinking especially on rural areas where I don't have shop every km. 35 degrees celcius is bloody hot to be walking 20-30km!


Getting fit/exercise discussion. @ 2021/10/05 12:16:08


Post by: Farseer Anath'lan


There's exactly one way to improve at hiking/pack marching, or even just running/walking in general, and it's to do it.

It sucks, it's long and laborious, but that's it.

Build up to it. Start small distances, small weights, and build both up.

Also ensure your pack is well fitted, well packed (which everyone seems to forget), and you spend plenty of time fitting it to you.

Also being clever with what you pack.


Getting fit/exercise discussion. @ 2021/10/05 16:33:42


Post by: endlesswaltz123


Yeah, mix in regular walks, with smaller walks at a faster pace and hill walks also.

I wouldn't load too early, get a few months and decent mileage up before throwing weight on otherwise your joints will be crying.

Build up to the distance though, do a 2-5k walk, and add 500m on top of it the next time etc.


Getting fit/exercise discussion. @ 2021/10/06 18:09:36


Post by: Azreal13


After ropey weather keeping me indoors for a few days, just got in a cheeky 8 miles with 500ft elevation.

Probably not a lot of proper back country rides left in the season before weather and daylight make it too dangerous and unpleasant, but theres a 24 hour gym that's a nice, streetlit distance away that should mean if I ride there it'll take care of my cardio and Incan just throw weights about, so I think that's my winter program.

Also, as someone who is as big and heavier than The Rock, I think I need to beef up my brakes before the spring.


Getting fit/exercise discussion. @ 2021/10/08 17:59:16


Post by: Azreal13


Just 5 miles tonight, but 4 gold medals on Strava and some proper mountain biking as I discovered one of my cut throughs turns into a waterfall when there's a bit of rain.

You know it's been a hard one when you get home with a nearly empty water bottle, but I do think I've fixed my rubbing rear brake, so most of the ride was in glorious mechanical near silence.


Getting fit/exercise discussion. @ 2021/10/12 08:45:00


Post by: Deadnight


Did some weights for the first time in a bit. Planning a wee run next to get back into a bit of cardio.

Also cutting out the crap.


Getting fit/exercise discussion. @ 2021/10/12 10:03:29


Post by: Farseer Anath'lan


Went for a run this morning, nice break from the usual slam PT sessions.

8.6km in 38.29 minutes, not cruising along, but not at maximum exertion.

Although my takeaway has been that the heart rate monitor on my watch is out, or that my heart rate zones need to be calibrated (to Google!), because it has me in Zone 5 for nearly 90% of the run, when Zone 5 is supposed to only be sustainable for short periods.


Getting fit/exercise discussion. @ 2021/10/13 18:25:43


Post by: Azreal13


9m today, which is a distance record since I restarted cycling in late August. Included a couple of climbs that I'd never consider on a normal bike, but my Fathom climbs like a champ.


Getting fit/exercise discussion. @ 2021/10/16 11:43:40


Post by: queen_annes_revenge


 SkavenLord wrote:
Been taking self-defence lessons lately. After a warm up featuring a lot of push ups and planks, and after taking a few kicks to the stomach, I realize my core muscles are kind of awful.

Any advice for additional exercises that can be done to improve core muscles?


Deadlifts, squats and pull-ups. Basically any complex movement. The core is used as a stabiliser. Also anti rotation exercises like pallof press are good.


Getting fit/exercise discussion. @ 2021/10/17 14:38:33


Post by: SkavenLord


 queen_annes_revenge wrote:
 SkavenLord wrote:
Been taking self-defence lessons lately. After a warm up featuring a lot of push ups and planks, and after taking a few kicks to the stomach, I realize my core muscles are kind of awful.

Any advice for additional exercises that can be done to improve core muscles?


Deadlifts, squats and pull-ups. Basically any complex movement. The core is used as a stabiliser. Also anti rotation exercises like pallof press are good.


Interesting. I hadn’t thought of the core muscles that way. I’ll have a look at those suggestiosn though, thanks!


Getting fit/exercise discussion. @ 2021/10/18 18:05:41


Post by: queen_annes_revenge


 SkavenLord wrote:
 queen_annes_revenge wrote:
 SkavenLord wrote:
Been taking self-defence lessons lately. After a warm up featuring a lot of push ups and planks, and after taking a few kicks to the stomach, I realize my core muscles are kind of awful.

Any advice for additional exercises that can be done to improve core muscles?


Deadlifts, squats and pull-ups. Basically any complex movement. The core is used as a stabiliser. Also anti rotation exercises like pallof press are good.


Interesting. I hadn’t thought of the core muscles that way. I’ll have a look at those suggestiosn though, thanks!


Most 'core' excercises people suggest just target abs, which really don't do that much in the grand scheme of movements. One of their main purposes is helping you defecate. Having abs won't necessarily make you better at taking hits their either. for that you'd be better off trying to condition toughness or work on avoiding the hits in the first place.
Getting strong in the obliques, serratus, spinae erectors will be much more beneficial for overall strength and conditioning.


Getting fit/exercise discussion. @ 2021/10/31 08:15:41


Post by: Cyel


https://images.app.goo.gl/r7gURTstofZNEmae9

I'd say lumbar spine muscles (and spine muscles in general) are key. You can think you can lift a lot with muscular arms, but your spine will start collapsing under the weight if you neglect muscles in your back, causing pain and discomfort.


Getting fit/exercise discussion. @ 2021/11/05 23:36:46


Post by: trexmeyer


You need the entire core and lower posterior chain developed. The abs do assist in keeping the torso rigid.


Getting fit/exercise discussion. @ 2021/11/15 10:42:55


Post by: Herzlos


 Azreal13 wrote:
9m today, which is a distance record since I restarted cycling in late August. Included a couple of climbs that I'd never consider on a normal bike, but my Fathom climbs like a champ.


Giant Fathom? How do you find it?
I've been looking longingly at a Fathom 2 29'er for a while.


Getting fit/exercise discussion. @ 2021/11/15 12:04:51


Post by: Waaaghbert


 queen_annes_revenge wrote:
 SkavenLord wrote:
 queen_annes_revenge wrote:
 SkavenLord wrote:
Been taking self-defence lessons lately. After a warm up featuring a lot of push ups and planks, and after taking a few kicks to the stomach, I realize my core muscles are kind of awful.

Any advice for additional exercises that can be done to improve core muscles?


Deadlifts, squats and pull-ups. Basically any complex movement. The core is used as a stabiliser. Also anti rotation exercises like pallof press are good.


Interesting. I hadn’t thought of the core muscles that way. I’ll have a look at those suggestiosn though, thanks!


Most 'core' excercises people suggest just target abs, which really don't do that much in the grand scheme of movements. One of their main purposes is helping you defecate. Having abs won't necessarily make you better at taking hits their either. for that you'd be better off trying to condition toughness or work on avoiding the hits in the first place.
Getting strong in the obliques, serratus, spinae erectors will be much more beneficial for overall strength and conditioning.


It is worth considering that still a proper abbs workout can be extremely beneficial for modern people who sit a lot and fall into an anterior pelvic tilt. From a pure "workout" perspective I agree with you, though


Getting fit/exercise discussion. @ 2021/11/15 16:29:09


Post by: Azreal13


Herzlos wrote:
 Azreal13 wrote:
9m today, which is a distance record since I restarted cycling in late August. Included a couple of climbs that I'd never consider on a normal bike, but my Fathom climbs like a champ.


Giant Fathom? How do you find it?
I've been looking longingly at a Fathom 2 29'er for a while.


It's the E+ which will colour things a bit Vs the regular person powered one (I live on the fringes of Exmoor at the bottom of a valley so I can't even get to the shops without a long uphill drag, and I'm just not fit enough to do that unassisted, and when I am there's plenty more challenging climbs I can tackle.)

But, that said, I spent months researching a bike and I have no regrets.

I was convinced I needed one of the technically illegal 1000w+ 150nm+ torque Chinese jobs, but the desire for some aftersales support on such a big spend won out, and it constantly surprises me as to how much I can do that I'd feel was impossible on a normal bike while still feeling like good exercise.

The non electric components have so far been excellent too. I'm not subjecting it to particularly harsh riding conditions, but I got an MTB because I'm a big unit and I'd probably be too hard on a road or hybrid and it has stood up well.

For me personally, given my needs and the terrain I ride, it is probably a little under braked, so over the winter I plan to upgrade to something more downhill orientated for more power and better heat management, but that won't be the case for everyone.

I will caveat this with the fact that I am a very casual rider, my last bike was the cheapest thing that Halfords sold with a big enough frame some 10+ years ago, and prior to August hadn't turned a pedal in about 8 years, but if anyone was going to break the bike just by riding it, yours truly would be the man, and it's held up admirably.


Getting fit/exercise discussion. @ 2021/11/17 10:40:47


Post by: Herzlos


Thanks!

I live half way up a hill so any route I take involves some sort of hill. I only ride for leisure so I don't mind dropping right down to the lowest gear and pootling up so have been managing fine without assist though a motor would certainly let me cover a lot of additional routes in the same time.

I'm still trying to justify the human powered one at £1400 since my current bike does everything fine. Finally a hobby that makes 40K look cheap!



Getting fit/exercise discussion. @ 2021/11/17 14:17:15


Post by: DrGiggles


With the year coming to an end soon does anyone have any fitness goals for 2022? If you do what are your plans to get there?

I plan on finally hitting a 495lb deadlift, 405 squat, and 315 bench press in 2022. As long as I can stay healthy I should get there by the end of the year, probably faster if I put on ten or fifteen pounds.


Getting fit/exercise discussion. @ 2021/11/17 14:31:15


Post by: Waaaghbert


 DrGiggles wrote:
With the year coming to an end soon does anyone have any fitness goals for 2022? If you do what are your plans to get there?

I plan on finally hitting a 495lb deadlift, 405 squat, and 315 bench press in 2022. As long as I can stay healthy I should get there by the end of the year, probably faster if I put on ten or fifteen pounds.


Sounds great, those are some rather impressive numbers! My strength suffered tremendously during the pandemic (wife's pregnant and I wont take any risk, so haven't been to the gym in almost a year), but I plan on getting back to my old weighted pull-ups!


Getting fit/exercise discussion. @ 2021/11/18 01:25:57


Post by: Ensis Ferrae


 DrGiggles wrote:
With the year coming to an end soon does anyone have any fitness goals for 2022? If you do what are your plans to get there?



in 2022, I have 2 main or "major" plans for the year: my first solo century, and riding up/around (as much as paved roads will allow) the super famous mountain in my state. . . The latter one would be ideally from my house, as I'm at around 200 ft above sea level, and near as I can tell, most of the roads run out at around 5-6000 feet elevation.

I started the fitness journey portion of 2021 with the express aim of re-joining the military. . . That is still a goal, but now that I am returning to a certain comfort level on the bike, 2022 is about ramping that up.


Getting fit/exercise discussion. @ 2021/11/18 16:02:57


Post by: Herzlos


 DrGiggles wrote:
With the year coming to an end soon does anyone have any fitness goals for 2022? If you do what are your plans to get there?


I'm going to try and double my cycling ride distance (from 30k to 60k), double my running from 5k to 10k, and maybe cover a few specific routes. Also attend some group rides and maybe enter a casual event.

I started strong in 2021 but life and illness has been getting in the way on and off since about June. I reckon some indoor training over the winter and I'll be in a better position to get back outside in the spring.


Getting fit/exercise discussion. @ 2021/11/18 18:17:07


Post by: pancakeonions


Nice thread!

I used to bike-commute to work, but now that I work from home, I've had to incorporate that routine into work - I just take an hour to get on the bike and do an 8 mile route I have. With COVID the city has shut down several streets, so my whole route now falls on "slow streets" or in the Golden Gate Park here in San Francisco. I try to do it 3 times a week.

What I'm having more trouble with is other strengthening exercises. I used to try to get in three sets each of sit ups, push ups, and arm curls when I'd finish riding, but I rarely do that anymore. By the time I'm back, I'm often stressed about getting back to work, or just too tired. I'm also getting older (52!) and I don't bounce back from even little injuries, so if I mess something up, it can take weeks (months!) to recover.

I'm thinking of getting a heart rate monitor to record my rides, but haven't got one just yet.


Getting fit/exercise discussion. @ 2021/11/26 00:33:57


Post by: Farseer Anath'lan


Attempting a 60km walk/run with some mates tonight.

Hot as hell, and humid to boot, up here, so the plan is the kick off 8pm and go through the night, aiming for under 8 hours.

No weight beyond pers water and some gels/bars, thank god, but it's the longest any of us have ever attempted, so it's a bit nerve wracking.

Hope is finishing early Saturday gives us enough recovery time for work come Monday.


Getting fit/exercise discussion. @ 2021/11/26 03:44:48


Post by: trexmeyer


Achieved my goal of a 700lb trap bar deadlift (with the handles). Ended up being much easier to achieve than I had anticipated.


Getting fit/exercise discussion. @ 2021/11/28 13:15:07


Post by: Farseer Anath'lan


Well, gave that ultramarathon a crack. 61km total.

Of the 4 of us, 2 tapped out with injuries at 30 and 40km - only moderate, but we'd agreed beforehand that even a small niggle, we'd drop out, and they made a good call.

Third one of us made it 56km and called it, burnt out.

I managed to make it the full 61km, and nearly cried. It was bloody hard. It bucketed rain for 10 minutes around the 25km mark, and we wound up finishing at about 3.30am. But I made the 8hr mark, 7hrs 46minutes.

I also learnt that energy gels are disgusting, and energy bars aren't much better, they're far too sweet.

Got some good blisters on my toes and sore legs as well.


Getting fit/exercise discussion. @ 2021/11/30 21:42:39


Post by: pancakeonions


Wow, 'grats on making it. Now you can go back to normal exercise! lol

(unless you've got the bug and it becomes a habit...!)


Getting fit/exercise discussion. @ 2021/12/12 11:20:14


Post by: Mad Doc Grotsnik


Been well remiss in my gym attendance. I need to work on that.

However, I have started doing walks of a Sunday morning, I’m very lucky to live opposite Tunbridge Wells and Rusthall Common, a fairly extensive set of woodland foot paths. I’m averaging around 5km each Sunday, which whilst not too strenuous does involve some decent uphills, which currently require a wee sit once I’m up the top.

Kinda doing circuits of the paths at the moment, but won’t be long until I’m able to zig-zag them, rather than just do a loop. Reckon I can easily get it up to around 8km doing that.

Best of all? It’s walkers only. No horses or bike riding allowed (though you do see wee kids on their bikes, that doesn’t bother me). And of course lovely Doggos on their walkies!

Gym after Christmas I reckon. Or just before to get me going again.


Getting fit/exercise discussion. @ 2021/12/12 18:40:18


Post by: Crispy78


Sounds nice! I've not been out walking for a while, need to get back on the case


Getting fit/exercise discussion. @ 2021/12/14 13:21:52


Post by: tneva82


Broke 100kg down. Expect to get back up with chrismas around alas but progress.

Looking forward to start running trainings again on spring. I hate running out in cold. Last spring tried but after ankle went haywire(too much, too soon) motivation was bit of lost. Now I have lost almost 20kg from that so should be easier on ankles.

Thinking on august might run quarter marathon on my home town if it's held. Last time I did it in 2015 getting it just under 1h. Would be nice to get back to shape I can run 10km again.


Getting fit/exercise discussion. @ 2021/12/14 16:06:49


Post by: trexmeyer


Good job on getting under 100kg!

I hate running in the cold too. Spent two years in Alaska and that killed all my progress on foot.


Getting fit/exercise discussion. @ 2021/12/19 21:31:37


Post by: queen_annes_revenge


 DrGiggles wrote:
With the year coming to an end soon does anyone have any fitness goals for 2022? If you do what are your plans to get there?

I plan on finally hitting a 495lb deadlift, 405 squat, and 315 bench press in 2022. As long as I can stay healthy I should get there by the end of the year, probably faster if I put on ten or fifteen pounds.


100kg log press. I'm at 85kg now which is my bodyweight. Could probably do 90 but I don't want to push too hard and injure myself.

I'd also like 495lb on the deadlift, although for me it will be 220 so slightly below 495. I'm currently at 200 (440lb), and finding it harder to progress now.


Getting fit/exercise discussion. @ 2021/12/28 21:49:25


Post by: DrGiggles


 queen_annes_revenge wrote:
 DrGiggles wrote:
With the year coming to an end soon does anyone have any fitness goals for 2022? If you do what are your plans to get there?

I plan on finally hitting a 495lb deadlift, 405 squat, and 315 bench press in 2022. As long as I can stay healthy I should get there by the end of the year, probably faster if I put on ten or fifteen pounds.


100kg log press. I'm at 85kg now which is my bodyweight. Could probably do 90 but I don't want to push too hard and injure myself.

I'd also like 495lb on the deadlift, although for me it will be 220 so slightly below 495. I'm currently at 200 (440lb), and finding it harder to progress now.


Are logs a common implement in the UK? Outside of the rare strongman gym in the US I don't think I've ever seen one. A press greater than your bodyweight is impressive though, I hope you hit your goal.

What does your usual DL workout look like? You might need to try a variation to help a sticking point or increase your frequency if you are stalling.

I'm going to have to change my goals due to recent covid mandates where I live. I'm going to work on my vertical (no idea how high I can jump ATM) and see how many pull ups I can do while wearing a 40lb vest by the end of May.


Getting fit/exercise discussion. @ 2021/12/28 22:07:20


Post by: trexmeyer


I know of at least one gym around the corner from me that has strongman implements. They're not at globo gyms, but if you're in a major city there should be at least a couple niche gyms with extra squat racks and strongman stuff.

I think variations are overrated unless you have an injury or severe muscle imbalances. Building strength takes time, consistency, and volume. Variations aren't magic bullets. If you're moving decent weight, i.e 400+ on deadlift, you've probably already corrected some muscle imbalances that would be seen in an untrained individual. At that point your sticking points are likely going to be related to your skeletal structure and they will always be sticking points.

IMO, the great value of variations is that you can increase your total workload with them and I've switched from deloading with light weight to doing variants during that weak while still lifting around 70-80%.


Getting fit/exercise discussion. @ 2021/12/29 11:25:29


Post by: queen_annes_revenge


 DrGiggles wrote:
 queen_annes_revenge wrote:
 DrGiggles wrote:
With the year coming to an end soon does anyone have any fitness goals for 2022? If you do what are your plans to get there?

I plan on finally hitting a 495lb deadlift, 405 squat, and 315 bench press in 2022. As long as I can stay healthy I should get there by the end of the year, probably faster if I put on ten or fifteen pounds.


100kg log press. I'm at 85kg now which is my bodyweight. Could probably do 90 but I don't want to push too hard and injure myself.

I'd also like 495lb on the deadlift, although for me it will be 220 so slightly below 495. I'm currently at 200 (440lb), and finding it harder to progress now.


Are logs a common implement in the UK? Outside of the rare strongman gym in the US I don't think I've ever seen one. A press greater than your bodyweight is impressive though, I hope you hit your goal.

What does your usual DL workout look like? You might need to try a variation to help a sticking point or increase your frequency if you are stalling.

I'm going to have to change my goals due to recent covid mandates where I live. I'm going to work on my vertical (no idea how high I can jump ATM) and see how many pull ups I can do while wearing a 40lb vest by the end of May.


Not common as far as I've seen, but the gym on my camp has a 65 kg metal log ( as well as farmers carry handles, sleds, and other more strongman oriented bits)that literally no one uses.
I find oly cleans more difficult due to poor mobility in the rack position which can cause me wrist pain. Log clean and press is a good alternative and I also find it better for raw strength in general because it's less about momentum than an oly clean and forces the use of rounded back.

I know I could improve my DL with focus on lower weights and adding deficits and rack pulls, the issue is more time than lack of knowledge. With the Phys I have to do for work and also getting the rest of my strength stuff in its difficult. I should stop being lazy and start gumming before work to be fair.

I can pull 220kg (485lb) on a trap bar (using the man handles) so I know I can handle the weight. It's the mechanics of the conventional deadlift, most likely grip that's holding that back.


Getting fit/exercise discussion. @ 2021/12/29 17:47:05


Post by: DrGiggles


trexmeyer wrote:

I think variations are overrated unless you have an injury or severe muscle imbalances. Building strength takes time, consistency, and volume. Variations aren't magic bullets. If you're moving decent weight, i.e 400+ on deadlift, you've probably already corrected some muscle imbalances that would be seen in an untrained individual. At that point your sticking points are likely going to be related to your skeletal structure and they will always be sticking points.

IMO, the great value of variations is that you can increase your total workload with them and I've switched from deloading with light weight to doing variants during that weak while still lifting around 70-80%.


Gonna preface this by saying I look at strength training using the "Stress, Recovery, Adaptation" model. https://www.youtube.com/watch?v=fRaAj9sLmPc

They definitely aren't magic bullets, but as you said they can be a useful tool to add some more volume/tonnage (stress) to a training program without increasing your fatigue a whole lot. The reason why I asked where his sticking point was is so he can focus practicing that portion of the lift in his variations (Deficit DL's if he is struggles breaking it off the floor, using bands if he struggles at lockout, etc). They also help break up the monotony when you have been doing the same lifts for 2+ years.

 queen_annes_revenge wrote:


Not common as far as I've seen, but the gym on my camp has a 65 kg metal log ( as well as farmers carry handles, sleds, and other more strongman oriented bits)that literally no one uses.
I find oly cleans more difficult due to poor mobility in the rack position which can cause me wrist pain. Log clean and press is a good alternative and I also find it better for raw strength in general because it's less about momentum than an oly clean and forces the use of rounded back.

I know I could improve my DL with focus on lower weights and adding deficits and rack pulls, the issue is more time than lack of knowledge. With the Phys I have to do for work and also getting the rest of my strength stuff in its difficult. I should stop being lazy and start gumming before work to be fair.

I can pull 220kg (485lb) on a trap bar (using the man handles) so I know I can handle the weight. It's the mechanics of the conventional deadlift, most likely grip that's holding that back.


I'm very jealous, I'd love to have access to that equipment.

Training around a manual labor job can be a pain. What does a typical week of training look like for you?


Getting fit/exercise discussion. @ 2021/12/29 18:31:32


Post by: queen_annes_revenge


Same. Im trying to make the most while I can because once I post again I don't think the gym will be so good. there's a strongman gym near me which has some great kit, atlas stones, yoke frames, everything, but it's just a touch far away and I have no time to go there during the week or weekend really.

So for mandatory PT we usually have a run, a 'circuit', a 'coaching' or free session, then combat PT or a tab each week. Our PTI is a bit dull and the sessions are hardly original. The runs are a few k running laps around the officers mess, turnin left like cartman in NASCAR. the circuits are usually 3 shuttles with endless air squats or Burpees at each end, and whilst we do squats and deads in the coaching sessions, there's little actual coaching for the guys who have no clue what they're doing. Luckily the last few weeks he's just let us do what we like due to our timetables and the times it gets dark, so I've been hitting it harder than I was before. Screw cardio, I can do that whenever and usually be all right.

When I can do what I like, I normally do a deadlift or hip hinge day, a squat day, a log press day and a random day. Each session will have a variation of the movement, standard, zercher, deficit, front squat etc, followed by maybe another exercise and some assistance work. At least one day I do some 'dyanmic' stuff like farmers carries, zercher carries and backwards sled pull which I do for my knee tendons. I think my progress is definitely hampered slightly by the randomness of my sessions and would benefit from a structured program for sure.


Getting fit/exercise discussion. @ 2021/12/29 19:29:13


Post by: DrGiggles


 queen_annes_revenge wrote:
Same. Im trying to make the most while I can because once I post again I don't think the gym will be so good. there's a strongman gym near me which has some great kit, atlas stones, yoke frames, everything, but it's just a touch far away and I have no time to go there during the week or weekend really.

So for mandatory PT we usually have a run, a 'circuit', a 'coaching' or free session, then combat PT or a tab each week. Our PTI is a bit dull and the sessions are hardly original. The runs are a few k running laps around the officers mess, turnin left like cartman in NASCAR. the circuits are usually 3 shuttles with endless air squats or Burpees at each end, and whilst we do squats and deads in the coaching sessions, there's little actual coaching for the guys who have no clue what they're doing. Luckily the last few weeks he's just let us do what we like due to our timetables and the times it gets dark, so I've been hitting it harder than I was before. Screw cardio, I can do that whenever and usually be all right.

When I can do what I like, I normally do a deadlift or hip hinge day, a squat day, a log press day and a random day. Each session will have a variation of the movement, standard, zercher, deficit, front squat etc, followed by maybe another exercise and some assistance work. At least one day I do some 'dyanmic' stuff like farmers carries, zercher carries and backwards sled pull which I do for my knee tendons. I think my progress is definitely hampered slightly by the randomness of my sessions and would benefit from a structured program for sure.


Yeah, if you are doing 3k+ runs and other conditioning multiple times a week it can be really hard to make gains. Following a more focused program for your strength training would probably be your best bet. There are a lot of templates out there online, but I'd try and find one that is RPE based since you are going to be managing a lot of fatigue between work and your combat PT.

Since you are wanting to increase your log press and DL you could try the free strongman program Alan Thrall wrote for BBM a while ago. https://www.barbellmedicine.com/wp-content/uploads/2021/03/Free-Strongman-Program.pdf

If you run it and like it they have another version for $50 that is probably similar but for more advanced strongmen.


Getting fit/exercise discussion. @ 2021/12/29 21:43:10


Post by: queen_annes_revenge


Thanks, will definitely check that out!


Getting fit/exercise discussion. @ 2021/12/30 14:20:54


Post by: RiTides


I've started in doing a daily session on an elliptical machine, hoping to get back into "soccer shape". So far (two weeks in) so good! I like it much more than the treadmills / bikes I'd tried, lower impact than the treadmill and more comfortable than the bike. And I can rewatch "The Expanse" while doing it


Getting fit/exercise discussion. @ 2021/12/31 16:43:34


Post by: Bearded__ninja


Well after having heart surgery at the ripe old age of 33 i've taken trying to get fit/exercise a bit more serious, i'm still in recovery & doing light cardio physiotherapy
Hoping once my chest plate has healed to get a nice light upper body routine to go with my cardio & regain what i lost from 2 years of suffering (took a year to be diagnosed) then just under 10 months before operation
i lost 9ish kg since operation, i need to lose another 20+ easily to get to a point where i'm happy
Hasn't been easy & i still keep falling into the traps of pigging on junk food..with the new year i'm hoping to go on a bit of a cooking course & going to a heart seminar early Jan
While i would love to go back to gym..atm because of anxiety i just can't bring myself to go there


Getting fit/exercise discussion. @ 2021/12/31 17:55:16


Post by: Mad Doc Grotsnik


Oh blimey! Hoping what needed fixing is fixed and a swift recovery!


Getting fit/exercise discussion. @ 2022/01/01 11:07:10


Post by: Bearded__ninja


 Mad Doc Grotsnik wrote:
Oh blimey! Hoping what needed fixing is fixed and a swift recovery!
Thanks there is a fix in place it's all on me now to try get healthy & live a less stressful life, they've said i can only have the OP another two times so yeah haha really gotta fix up

Basically i had a heart defect where two arteries were ontop of each other rather than being one left one right..but it didn't affect me (well not that badly) so i went 32 years without knowing anything was wrong haha


Getting fit/exercise discussion. @ 2022/01/01 12:25:52


Post by: endlesswaltz123


Going to spend the vasty majority of 2022 just base building, in terms of strength (with a fair bit of hypertrophy) and getting some element of sufficient cardio back.

Going to keep it fairly simple in terms of a routine, with 6 weeks of building with a 1 week deload at the end of that. do that 3 times, and having a full week off for the last deload, then repeat again. With that taking me to near the end of the year, I will then do a peaking plan of around 8 weeks to hopefully hit some fairly decent numbers by the end of next year.

Main aims are:

120kg (265lb) Bench, whilst also doing 100kg (220lb) for 10 reps
180kg (395lb) Squat
220kg (485lb) Deadlift
100kg (220lb) Clean and Jerk
80kg (175lb) Snatch

Consistently running a sub 30 minute 5k every week for the last half of the year (need to slowly build my running back up, not good on the joints with my weight at the moment). Running is just for cardiovascular health and I prefer it to almost any form of other cardio.

I've stopped doing BJJ, whilst I do love it, the club I used to go to closed and didn't reopen because of Covid and I just can't get back into it at some of the places I've tried. Maybe I'll restart in 2023 after I've achieved the above goals. I also can't consistently attend classes due to work being so all over the place, which makes it hard to settle into a routine. I also get aggrieved spending so much (not a cheap sport) to have some months where I attend less than once a week.

The bonus goal is to do all at the above at a sub 95kg (210lb / 15 stone) body weight, currently 106kg (233lb / 16.6 stone).


Getting fit/exercise discussion. @ 2022/01/01 13:49:13


Post by: Ensis Ferrae


2022 I have plans to complete 2 "major" local events, first a 63 mile Ride for the Major Taylor in April, and then in July, the STP which is either 1 day or 2 day ride from Seattle to Portland.

Gonna be ramping up the training here even this week in preparation for July (I definitely have never done a ride of that length. . . the Major Taylor will not be much of an issue as I have done rides that long before)


Getting fit/exercise discussion. @ 2022/01/01 22:33:39


Post by: queen_annes_revenge


 endlesswaltz123 wrote:
Going to spend the vasty majority of 2022 just base building, in terms of strength (with a fair bit of hypertrophy) and getting some element of sufficient cardio back.

Going to keep it fairly simple in terms of a routine, with 6 weeks of building with a 1 week deload at the end of that. do that 3 times, and having a full week off for the last deload, then repeat again. With that taking me to near the end of the year, I will then do a peaking plan of around 8 weeks to hopefully hit some fairly decent numbers by the end of next year.

Main aims are:

120kg (265lb) Bench, whilst also doing 100kg (220lb) for 10 reps
180kg (395lb) Squat
220kg (485lb) Deadlift
100kg (220lb) Clean and Jerk
80kg (175lb) Snatch

Consistently running a sub 30 minute 5k every week for the last half of the year (need to slowly build my running back up, not good on the joints with my weight at the moment). Running is just for cardiovascular health and I prefer it to almost any form of other cardio.

I've stopped doing BJJ, whilst I do love it, the club I used to go to closed and didn't reopen because of Covid and I just can't get back into it at some of the places I've tried. Maybe I'll restart in 2023 after I've achieved the above goals. I also can't consistently attend classes due to work being so all over the place, which makes it hard to settle into a routine. I also get aggrieved spending so much (not a cheap sport) to have some months where I attend less than once a week.

The bonus goal is to do all at the above at a sub 95kg (210lb / 15 stone) body weight, currently 106kg (233lb / 16.6 stone).



Have you tried jump rope for cardio instead of running?


Getting fit/exercise discussion. @ 2022/01/02 00:23:27


Post by: endlesswaltz123


I've done years of martial arts, I don't really enjoy skipping, I enjoy running as I have a fairly nice area around where I live so there's plenty to look at.

The main reason I need to slow build on the running is I basically did none all of 2020 due to having covid at the start of the year which resulted in pneumonia. CV and respiratory health is all good again now so I'm good to get back running.

I just want to build slow on the running as I've had plantar faciitis in the past from too much volume too soon. I could be running a decent 5k time again within a month or 2 but I'll be feeling it on the feet and joints if I do that and will inevitably end up taking some time off it again whereas I just want consistency more than anything, which means starting small and building properly.


Getting fit/exercise discussion. @ 2022/01/02 04:40:47


Post by: trexmeyer


endlesswaltz123 wrote:
Main aims are:

120kg (265lb) Bench, whilst also doing 100kg (220lb) for 10 reps
180kg (395lb) Squat
220kg (485lb) Deadlift
100kg (220lb) Clean and Jerk
80kg (175lb) Snatch


Those are definitely achievable at that weight. The bench rep to 1RM looks off to me. I put it into a 1RM Calculator and 220x10 = 293. In my experience that is fairly accurate.

Bearded__ninja wrote:Well after having heart surgery at the ripe old age of 33 i've taken trying to get fit/exercise a bit more serious, i'm still in recovery & doing light cardio physiotherapy


I'm 33 and I've made some decent strength gains this year after not lifting seriously for at least 4-5 years. We're not old yet.

queen_annes_revenge wrote:.

I can pull 220kg (485lb) on a trap bar (using the man handles) so I know I can handle the weight. It's the mechanics of the conventional deadlift, most likely grip that's holding that back.


Are you talking about low handles or high handles? I almost feel like low handles are harder than doing conventional. High handles are much easier. I pulled 580 conventional on pretty stiff bar today and I did 700 on a trap bar (high handles) about 6 weeks ago. I think my brother's ratio is 470-480/550-565.

My only lifetime goals left are 600lb conventional and 405lb bench. 250 OHP would be neat, but I'm still struggling to get back to 225. I pretty much only did trap bar deadlifts this year and my lifetime best on conventional went up at least 35lbs so I'll just keep doing that. They have really good carry over.

Last year I did 5/3/1 for like the last 8 months of the year + 10,000lbs of total volume minimum everyday. I'm going to start back on 5/3/1 and up the minimum volume to 15k.

Only other goal is to cut back under 200. Probably like 190-195 while hopefully preserving most of my strength.


Getting fit/exercise discussion. @ 2022/01/02 09:51:05


Post by: endlesswaltz123


trexmeyer wrote:
endlesswaltz123 wrote:
Main aims are:

120kg (265lb) Bench, whilst also doing 100kg (220lb) for 10 reps
180kg (395lb) Squat
220kg (485lb) Deadlift
100kg (220lb) Clean and Jerk
80kg (175lb) Snatch


Those are definitely achievable at that weight. The bench rep to 1RM looks off to me. I put it into a 1RM Calculator and 220x10 = 293. In my experience that is fairly accurate.



That's just bar weight, not estimated 1RM. It's a case of endurance building for it, can already bench 110kg (240lbs) but struggle to do more than 3 reps most days at 100kg (220lbs, or 225lbs if you include clips). Just going to knuckle down with some hypertrophy based training to get the 10 reps for a good portion of the year and then have a peaking cycle to go for the 120kg. The 120kg should be fairly easy if I am hitting the 100kg for 10 reps, especially if I am going that for multiple sets like I intend to, but we'll see, I will probably hit higher than 120kg if all goes to plan. Same with the squat and deadlift... However, the job throws multiple hurdles in the way through the year so will be reduced to 2x sessions a week if I'm lucky at points.

Also just to add to this, a 1RM conversion lacks accuracy the higher the rep count, I find mine are only accurate for 3x reps and less personally. I've never had one be accurate for a 10 rep. I can squat 135 for 10 reps and I'm nowhere near 180kg yet (my 1rm is 160kg currently), yet the conversion suggests I should be able to squat 180kg. I tend to believe I can strength wise, without a shadow of a doubt my legs have the strength for it, but as anyone who has spent a lot of times on the squat will know, leg strength is only a part of the equation for the movement.


Getting fit/exercise discussion. @ 2022/01/02 15:30:19


Post by: trexmeyer


1RM Calculators are pretty accurate for me for anywhere from 2-20 reps on bench and overhead press. Less so on squat and deadlift, but I hate repping those. It's very off for me who are lean more fast or slow twitch. It's also generally off for women.

Going from 3 reps to 10 reps at a given weight isn't an endurance improvement, that's a massive strength improvement.


Getting fit/exercise discussion. @ 2022/01/02 22:53:44


Post by: queen_annes_revenge


Yeah low handles. I prefer them as my weakness normally tends to be coming off the floor rather than lockout.

I've never used a serious 1rm calculator for myself, but I'm not sure who came up with the one the British army uses. Apparently 10 reps with 50kg(on the trap bar, high handles) gives a 1rm of 140kg but the girls are doing 10 and there's no way they're getting anywhere close to 140 for 1, so unless I'm missing some nuance of the scheme, it seems way off.


Getting fit/exercise discussion. @ 2022/01/02 23:31:28


Post by: trexmeyer


 queen_annes_revenge wrote:
Yeah low handles. I prefer them as my weakness normally tends to be coming off the floor rather than lockout.

I've never used a serious 1rm calculator for myself, but I'm not sure who came up with the one the British army uses. Apparently 10 reps with 50kg(on the trap bar, high handles) gives a 1rm of 140kg but the girls are doing 10 and there's no way they're getting anywhere close to 140 for 1, so unless I'm missing some nuance of the scheme, it seems way off.


I feel like low handles are hard(er). If you can do 485 without straps on low handles then it is 100% a minor groove or grip issue with being unable to do that conventional.

10 reps of 50kg should be 80kg for 1. Maybe less. Roughly speaking, you should be able to do around 70-80% of your 1RM for 10 reps depending on your ratio of fast/slow twitch. Excluding Olympic lifts.


Getting fit/exercise discussion. @ 2022/01/02 23:52:12


Post by: Argive


Great thread!

Hope everyone gets to it!
Im going to loose 15kg this year target it to drop below 100.

Finally not working nights anymore so no excuses.

Back at boxing 3 times a week and weights/calisthenics 2 times a week + dietry limitations.
all the Pushups. All the burpies. All the squats.

Lets go!


Getting fit/exercise discussion. @ 2022/01/03 02:14:13


Post by: trexmeyer


Hit today's goal of benching 300x8 sans liftoff or spotter. I'm aiming for 300x10 since that translates roughly to 395-405 before I attempt a 1RM again.


Getting fit/exercise discussion. @ 2022/01/03 22:33:44


Post by: pancakeonions


Woo hooo!

For those of us who are not UberMensches, I got in a 6 mile bike ride, and three sets each of situps, pushups, curls and squats.

AND several reps with the paintbrush to finish up two Reaper Bones figures, and start the boss monster from Descent.

Not too shabby for the likes of me!

All in all, 2022 is starting off auspiciously!


Getting fit/exercise discussion. @ 2022/01/11 04:56:54


Post by: trexmeyer


So I didn't train overhead press (OHP) for about 5-6 years. Started in 2021 at around 180 for 1. Hit 230 yesterday for a 5 lb lifetime best (I did 225x1 about 6-7 years ago) and a 50lb improvement over the course of around 9-10 months of actually working that specific movement. Muscle memory is incredible.


Getting fit/exercise discussion. @ 2022/01/12 20:38:09


Post by: queen_annes_revenge


Nice. My strict ohp has plateau'd at about 70kg(155lb). I'm hoping doing the log press might help bump it up a bit.

I haven't done a 1rm squat since last may before I got my knee tendon injury. loaded up today and added 10kg to my previous 1rm to get to 150kg (330lb) it went up fairly easily too, so whilst I then tried and failed 160kg, I think I could probably manage that without the previous attempt sapping a lot of my strength in future.


Getting fit/exercise discussion. @ 2022/01/13 02:41:30


Post by: trexmeyer


 queen_annes_revenge wrote:
Nice. My strict ohp has plateau'd at about 70kg(155lb). I'm hoping doing the log press might help bump it up a bit.

I haven't done a 1rm squat since last may before I got my knee tendon injury. loaded up today and added 10kg to my previous 1rm to get to 150kg (330lb) it went up fairly easily too, so whilst I then tried and failed 160kg, I think I could probably manage that without the previous attempt sapping a lot of my strength in future.


330 is solid especially when it's big comeback PR. A 20KG PR in one day would've been insane. Nice work! I think I've said it before, but I swear by training high(ish) volume in the 60-80% rep range. Aside from the recent OHP AMRAP sets at 185 all of my OHP training has been between 115-150lbs. I eventually worked up to 135 for 12 sets of 10 a few weeks before I tried to PR.


Getting fit/exercise discussion. @ 2022/01/17 21:54:23


Post by: stonehorse


Used to be very fit in my 20's, life happened and I seem to have put a bit of extra weight on. I've worked physically demanding jobs. Which means my strength is still there, which I know from the work I do.

However my cardio is (for me at least) pathetic. So got myself a Cross Trainer, plan is to do 30 minutes on a high setting (level 8 so far burns around 310 calories) every week night for a few weeks, then increase either the duration or setting as I find it easier. Plan is to basically shed the extra weight, will be happy of I can get down to 15 stone, which is still above the average for my height, but seeing as I am a big bloke I think my frame wouldn't suit average weight.


Getting fit/exercise discussion. @ 2022/02/10 22:57:49


Post by: Alfus Piedro


My advice is to join a martial arts gym of some sort. Taekwando is good.

Ju Jitsu is a popular choice but better be prepared for some youthful wrestling and all the repercussions to your body that comes with it.


Getting fit/exercise discussion. @ 2022/02/13 15:49:31


Post by: warhead01


I spend 10 years in the army and have been out for almost 10 now, I work mostly out side, work around the homestead as I am more or less retired. I'm looking for some kind of total body work out with maybe resistance bans and dumbbells'. My back and knees are not in the best condition these days. I feel like i am watching my legs shrink away and it's hugely counter productive for me when I have aa large work project to undertake.
I'd be open to recommendations, stuff to read, videos to watch. The only fitness channel I follow is Athlean-X, I just haven't been able to go back through his catalog of videos recently. Youtube is not working properly for me, for a month now. But I'd be open to considering any books, articles or workout plans anyone would feel like sharing. I have a fair amount of fitness knowledge but most of it I can't use now because of my current conditions. Army PT isn't exactly going to work for me at this point.
I guess I should also mention that as far as working out goes I am more or less just doing a variety of dumbbell presses and only in the 50Lbs range because I don't own more plates.

Any way, thank you in advance for any recommendations. Failing that I'll take all the motivation you have to spare.


Getting fit/exercise discussion. @ 2022/02/13 17:32:15


Post by: trexmeyer


Athlean-X is one step removed from being a complete charlatan and US Army PT was a complete joke, it might still be.

As far as fitness "influencers" go, someone like Greg Nuckols or Stan Efferding can provide far more useful information even if your goal is more related to general health than pure strength. The Knees Over Toe Guy might be worth looking into as well, but he comes across as being a bit "snake-oily" to me.

The US Army and the rest of the military in general are utilizing horribly outdated one size fits all standards and practices, which works for people that have naturally good recovery, but ends up crippling many. I don't know if the military handles any form of fitness development, be it speed, cardio, strength, in an intelligent manner. I understand that they can't really afford to do so due to time and personnel constraints. My point is more that individuals should not look to any form of US Military PT as being a good idea ever. Do it when you're forced to, but it's not a good program for maintaining or improving health outside of the fact that it is literally better than nothing.


Getting fit/exercise discussion. @ 2022/02/13 17:32:36


Post by: Ensis Ferrae


 warhead01 wrote:
I spend 10 years in the army and have been out for almost 10 now, I work mostly out side, work around the homestead as I am more or less retired. I'm looking for some kind of total body work out with maybe resistance bans and dumbbells'. My back and knees are not in the best condition these days. I feel like i am watching my legs shrink away and it's hugely counter productive for me when I have aa large work project to undertake.
I'd be open to recommendations, stuff to read, videos to watch. The only fitness channel I follow is Athlean-X, I just haven't been able to go back through his catalog of videos recently. Youtube is not working properly for me, for a month now. But I'd be open to considering any books, articles or workout plans anyone would feel like sharing. I have a fair amount of fitness knowledge but most of it I can't use now because of my current conditions. Army PT isn't exactly going to work for me at this point.
I guess I should also mention that as far as working out goes I am more or less just doing a variety of dumbbell presses and only in the 50Lbs range because I don't own more plates.

Any way, thank you in advance for any recommendations. Failing that I'll take all the motivation you have to spare.



Let's be real. . . army PT was hot garbage.

Took a quick gander on google, and saw a couple reviews of P90x (something we did when I was in the army as well), which seems like it could be up your alley in terms of equipment used/needed. https://soreyfitness.com/beachbody-2/p90x-review/ the link also suggests as an intro/beginner thing to do the OG P90 stuff before moving into P90x, especially if you're a beginner or terribly out of shape.

Personally, I took up cycling again, as my workplace (automotive parts) gives me just enough upper body work that I don't necessarily feel the need/desire to go out and do specific lifts.


Getting fit/exercise discussion. @ 2022/02/13 19:38:55


Post by: warhead01


 Ensis Ferrae wrote:
 warhead01 wrote:
I spend 10 years in the army and have been out for almost 10 now, I work mostly out side, work around the homestead as I am more or less retired. I'm looking for some kind of total body work out with maybe resistance bans and dumbbells'. My back and knees are not in the best condition these days. I feel like i am watching my legs shrink away and it's hugely counter productive for me when I have aa large work project to undertake.
I'd be open to recommendations, stuff to read, videos to watch. The only fitness channel I follow is Athlean-X, I just haven't been able to go back through his catalog of videos recently. Youtube is not working properly for me, for a month now. But I'd be open to considering any books, articles or workout plans anyone would feel like sharing. I have a fair amount of fitness knowledge but most of it I can't use now because of my current conditions. Army PT isn't exactly going to work for me at this point.
I guess I should also mention that as far as working out goes I am more or less just doing a variety of dumbbell presses and only in the 50Lbs range because I don't own more plates.

Any way, thank you in advance for any recommendations. Failing that I'll take all the motivation you have to spare.



Let's be real. . . army PT was hot garbage.

Took a quick gander on google, and saw a couple reviews of P90x (something we did when I was in the army as well), which seems like it could be up your alley in terms of equipment used/needed. https://soreyfitness.com/beachbody-2/p90x-review/ the link also suggests as an intro/beginner thing to do the OG P90 stuff before moving into P90x, especially if you're a beginner or terribly out of shape.

Personally, I took up cycling again, as my workplace (automotive parts) gives me just enough upper body work that I don't necessarily feel the need/desire to go out and do specific lifts.


I can't argue, it's mostly true.
I was thinking more of the cardio stuff, not the running. I've made reasonable full body PT plans while I was in, just not able to do all that stuff anymore.
I miss being in my 20's an indestructible.

Thank you for the link, I'll have a look.


Getting fit/exercise discussion. @ 2022/02/13 22:56:41


Post by: Ensis Ferrae


 warhead01 wrote:

I was thinking more of the cardio stuff, not the running.



Ahh, well. . . for cardio, I'm obviously very VERY biased, but you cannot beat cycling for cardio


Getting fit/exercise discussion. @ 2022/02/13 23:14:53


Post by: warhead01


 Ensis Ferrae wrote:
 warhead01 wrote:

I was thinking more of the cardio stuff, not the running.



Ahh, well. . . for cardio, I'm obviously very VERY biased, but you cannot beat cycling for cardio


That's also fair. I've done well over the years while using an elliptical machine. Worked wonders for me while in Korea. Wish I had someplace to put one here or maybe a rowing machine. I may be able to get my hands on a bike, nothing fancy probably an old 10 speed mountain bike.

Thank you again.



Getting fit/exercise discussion. @ 2022/02/14 20:14:41


Post by: Skinflint Games


Just going to toss in this: https://www.scribd.com/book/393386407/Convict-Conditioning-How-to-Bust-Free-of-All-Weakness-Using-the-Lost-Secrets-of-Supreme-Survival-Strength - series of bodyweight exercises, found them extremely useful


Getting fit/exercise discussion. @ 2022/02/19 16:43:33


Post by: queen_annes_revenge


trexmeyer wrote:
Athlean-X is one step removed from being a complete charlatan and US Army PT was a complete joke, it might still be.

As far as fitness "influencers" go, someone like Greg Nuckols or Stan Efferding can provide far more useful information even if your goal is more related to general health than pure strength. The Knees Over Toe Guy might be worth looking into as well, but he comes across as being a bit "snake-oily" to me.

The US Army and the rest of the military in general are utilizing horribly outdated one size fits all standards and practices, which works for people that have naturally good recovery, but ends up crippling many. I don't know if the military handles any form of fitness development, be it speed, cardio, strength, in an intelligent manner. I understand that they can't really afford to do so due to time and personnel constraints. My point is more that individuals should not look to any form of US Military PT as being a good idea ever. Do it when you're forced to, but it's not a good program for maintaining or improving health outside of the fact that it is literally better than nothing.


KotG is not snake oil in any way. I bought his program, did my own adapted version for a month, and the knee tendonitis I'd been suffering for about 6 months completely dissapeared, and I'm back to pre injury numbers plus on my squats and deadlifts. I then paid for another month or 2 then cancelled. You could argue that he's simply taken something that people just don't think about and marketed it, but it seems to be the case that walking backwards definitely works for getting rid of imbalances that contribute to most musculoskeletal issues that arise in the legs. Now I try to get at least one session of backwards sled dragging a week.

Agreed about military style PT though. Can't speak much for US, but British military PT is very much still just thrashing for the sake of it, though they are currently getting better at seeing strength training as a preventative measure for injuries common among servicemen.


Getting fit/exercise discussion. @ 2022/02/20 03:35:04


Post by: Ensis Ferrae


trexmeyer wrote:
Athlean-X is one step removed from being a complete charlatan


At the very least, he's much, MUCH better than "V Shred"




Getting fit/exercise discussion. @ 2022/02/20 09:54:07


Post by: Just Tony


 Ensis Ferrae wrote:
 warhead01 wrote:

I was thinking more of the cardio stuff, not the running.



Ahh, well. . . for cardio, I'm obviously very VERY biased, but you cannot beat cycling for cardio


Swimming. Full body cardio while simultaneously strength and endurance training with zero physical impact trauma. You can also swim in layers of clothing for resistance training.


Getting fit/exercise discussion. @ 2022/02/20 15:53:12


Post by: Ensis Ferrae


 Just Tony wrote:


Swimming. Full body cardio while simultaneously strength and endurance training with zero physical impact trauma.



Does not work for me. Swimming aggravates the crap out of multiple ligament injuries that, if done hard enough can sideline me for days to weeks. Long story short, I sorta need both shoulders operated on to fix/solve multiple tendon issues in there, however I wouldn't/won't let the backwoodsey folk doctors in the army/VA do the operations they are talking about.


Getting fit/exercise discussion. @ 2022/02/22 13:13:57


Post by: queen_annes_revenge


Jump rope.


Getting fit/exercise discussion. @ 2022/03/14 16:03:04


Post by: Mad Doc Grotsnik


Not exactly getting fit as such, but a healthier (relatively speaking) lifestyle change made this morning. Swap out ciggies for e-ciggies.

It’s a bit weird so far. I’m definitely getting the nicotine my addiction requires, but I’m finding the, well, dosage I suppose, tricky. See, a regular ciggie is a known dose. When it’s done it’s done, and you’re good for an hour or two. But this? I’m just sort of doing a couple of puffs, which takes the immediate craving away. But I’m going back to it much sooner, because I’m clearly not getting the amount of nicotine my idiot brain is used to.

I suspect this is a trial and error thing, and I’ll adapt in a day or two.

Should also be going back to the gym soon, but keeping a weather eye on local infection rates.


Getting fit/exercise discussion. @ 2022/03/14 16:19:49


Post by: Crispy78


Good luck with the e-ciggies. Several of my colleagues have managed to quit smoking by using these as an intermediary.

Need to start walking longer distances again, haven't been out much lately due to bad weather and more recently a knee injury, and I've put on a few kgs...


Getting fit/exercise discussion. @ 2022/03/15 18:33:10


Post by: Mad Doc Grotsnik


Day two of e-ciggies.

I’m…kinda into it. System I’ve got is super simple. Bought the worky bitz for £10. And it’s £7 for two plug and play gubbinz.

First gubbinz lasted around a day and a half. So bought another pair.

It’s kinda nice to get the hit I’m stupidly addicted to, but without any nasty niffs.

I mean, not being an idiot is the ultimate goal, but for the foreseeable being only half or quarter idiot is still a significant improvement.

Particularly enjoying the Tropical Mango Gubbinz, as I swear there’s a very mild hint of menthol in there. Not entirely sure I’m sold on Actual Tobacco flavoured stuff, but then I’m yet to buy that.


Automatically Appended Next Post:
Also really looking forward to being able to taste and smell in a wider spectrum! Of all the Bloody Stupid prices of any given addiction, they’re surely up there.


Getting fit/exercise discussion. @ 2022/03/17 23:05:01


Post by: Skinflint Games


Good luck with it Doc, it might take some willpower but it's WELL worth it


Getting fit/exercise discussion. @ 2022/03/18 00:51:03


Post by: Waaagh_Gonads


Signed up last week for a 50km trail ultramarathon at end of July.
50km distance and 2km up and 2km down.

Have been running for decades and run Parkrun every week.

Previously limited myself to half marathons on the road as I push myself too hard, but figure ultramarathons on trails are a long grind rather than a race.

If it goes alright will look to step up to 100km distance.

Starting my first ultramarathon at 45... need my head read.


Getting fit/exercise discussion. @ 2022/03/18 06:44:33


Post by: endlesswaltz123


 Waaagh_Gonads wrote:
Signed up last week for a 50km trail ultramarathon at end of July.
50km distance and 2km up and 2km down.

Have been running for decades and run Parkrun every week.

Previously limited myself to half marathons on the road as I push myself too hard, but figure ultramarathons on trails are a long grind rather than a race.

If it goes alright will look to step up to 100km distance.

Starting my first ultramarathon at 45... need my head read.


Going from a half marathon distance to 50km on unsteady terrain in 4 and a half months could be super tight in terms of the mileage increase in the amount of time. I'd dial in a training plan for that ASAP or speak to someone who can help you out with it. Absolutely doable but must be done in the correct way. Good luck!


Getting fit/exercise discussion. @ 2022/03/18 12:24:08


Post by: DrGiggles


Back in the gym now that covid restrictions are over. Started a linear progression (putting an additional 5 to 10 pounds on the bar each workout) and have made good progress over the last two weeks, below are all for sets of 5 at a bodyweight of 187lbs.

Squat 245 -> 280
Bench 215 -> 240
Deadlift 295 -> 340
Barbell Rows 165 -> 185

I've probably got a few more weeks before the LP stalls out, so once that happens I'll do some singles to figure out where my max is at and try running Candito's 6 week program.

I need to figure out how to get my grip stronger, it is definitely the limiting factor in my deadlift right now.


Getting fit/exercise discussion. @ 2022/03/18 14:56:43


Post by: trexmeyer


 DrGiggles wrote:

I need to figure out how to get my grip stronger, it is definitely the limiting factor in my deadlift right now.


Are you doing mixed grip or hook grip?
Are you using chalk?
How is the knurling on the bar?

If you're not using chalk, your grip will almost always end up being a limiting factor unless it grossly overpowers your deadlift.

The simplest thing you can do, assuming you are not already doing it, is to go as heavy as possible with double overhand deadlifts before switching to mixed/hook. Go double overhand for all rows and don't use straps. Fat Grips are cheap and you could always throw them on for RDLs, static holds, normal deadlifts, rows, etc.


Getting fit/exercise discussion. @ 2022/03/18 19:17:40


Post by: DrGiggles


trexmeyer wrote:
 DrGiggles wrote:

I need to figure out how to get my grip stronger, it is definitely the limiting factor in my deadlift right now.


Are you doing mixed grip or hook grip?
Are you using chalk?
How is the knurling on the bar?

If you're not using chalk, your grip will almost always end up being a limiting factor unless it grossly overpowers your deadlift.

The simplest thing you can do, assuming you are not already doing it, is to go as heavy as possible with double overhand deadlifts before switching to mixed/hook. Go double overhand for all rows and don't use straps. Fat Grips are cheap and you could always throw them on for RDLs, static holds, normal deadlifts, rows, etc.


Mixed grip, liquid chalk, and it varies between very little knurling to zero knurling because it is is a high traffic globo gym. I try not to use straps unless my grip fails completely.

I do double overhand for my warmups, but after 275lbs it gets hairy after two reps. Today I did some 10 second static holds as an accessory to try and help. I might buy some grip genie grippers to use while I'm watching TV for some additional training at home.


Getting fit/exercise discussion. @ 2022/03/18 19:26:26


Post by: Mad Doc Grotsnik


On the ciggies to e-ciggies thing?

Today I used up pretty much the last of my loose baccy. As a Scot, I feel stereotypically obliged to be waste not, want not.

After only a few days of e-ciggies? I felt the impact. The first Standard Ciggie? I actually tasted for the first time in a long time. Irritatingly I didn’t find that taste unpleasant.

But barring perhaps 3 more I can scrape out that baccy pouch? It’s gonna be e-cigs for me all the way. Better for health, and once I’ve done a couple of laundry loads and washed the carpets (I have a machine!), no more ‘orrid stench.


Getting fit/exercise discussion. @ 2022/03/18 20:45:10


Post by: trexmeyer


 DrGiggles wrote:

Mixed grip, liquid chalk, and it varies between very little knurling to zero knurling because it is is a high traffic globo gym. I try not to use straps unless my grip fails completely.

I do double overhand for my warmups, but after 275lbs it gets hairy after two reps. Today I did some 10 second static holds as an accessory to try and help. I might buy some grip genie grippers to use while I'm watching TV for some additional training at home.


Mate, if you're hitting 275x5 DOH and your max work set is 340, I'd say your grip is fairly decent relatively speaking. Knurling makes a huge difference.
I wouldn't be too worried about using straps as long as you're not using hooks or figure-8s. Those help too much.


Getting fit/exercise discussion. @ 2022/03/19 17:21:34


Post by: endlesswaltz123


Took me a year of practice, but can finally got my Deadlift numbers with a hook grip to whereabout my max mixed grip was. Makes a huge difference for my lifts now, just the slight difference in a mixed grip was not allowing me to fully activate my lats for lift... A new PB is incoming.

And that is on fairly chunky/cheap 20kg barbells it feels even better on a decent bar that is a little thinner.


Getting fit/exercise discussion. @ 2022/03/19 21:48:27


Post by: queen_annes_revenge


 DrGiggles wrote:
trexmeyer wrote:
 DrGiggles wrote:

I need to figure out how to get my grip stronger, it is definitely the limiting factor in my deadlift right now.


Are you doing mixed grip or hook grip?
Are you using chalk?
How is the knurling on the bar?

If you're not using chalk, your grip will almost always end up being a limiting factor unless it grossly overpowers your deadlift.

The simplest thing you can do, assuming you are not already doing it, is to go as heavy as possible with double overhand deadlifts before switching to mixed/hook. Go double overhand for all rows and don't use straps. Fat Grips are cheap and you could always throw them on for RDLs, static holds, normal deadlifts, rows, etc.


Mixed grip, liquid chalk, and it varies between very little knurling to zero knurling because it is is a high traffic globo gym. I try not to use straps unless my grip fails completely.

I do double overhand for my warmups, but after 275lbs it gets hairy after two reps. Today I did some 10 second static holds as an accessory to try and help. I might buy some grip genie grippers to use while I'm watching TV for some additional training at home.


Don't knock straps. They will allow your over all loft to go up, which will have a beneficial carry over onto your grip. Everything works in harmony. Put straps on for your top set and try an extra rep. After a little while, try without straps. You can then just figure out what works best. Sometimes I'll have a day where I use straps for all the top sets to allow a bit more volume at higher loads.

You'll probably find that your max is actually higher if you go to a gym with bars that have proper knurling. Regular power bar knurling in globo gyms is usually complete dog turd.

Grippers are good, but I'd go for captains of crush, and you need to do an actual program of training with them, don't just crank out loads of gash reps whilst your mind is on something else. I'm talking sets and reps, same as a lifting program.

Fat grips are good as mentioned. I also like to throw in plate pinches at the end of my sessions. both single or double plates. Just stand and hold them in a pinch grip until you drop them and youre likely also crying in agony with forearms that feel like concrete. Make sure you're pinching a flat portion. No cheating by hooking the fingertips into any crannies...

Forearm exercises in general are also good for grip. Make yourself a roller with a bit of broom handle, some rope and a karabiner. Stand on a box and hold the roller at your waist (you're targeting forearms, not holding a shoulder stress position). With a 10lb plate hanging on the rope, roll it up ntil it gets to the top, then roll it down again. 5 times and your forearms will feel monstrous.

Farmers carries. Absolute king exercise. Use a trap bar if you can't get FC weights. In fact, trap bar deads in general will allow you to lift much more and improve the grip at those heavier loads.

Doing these exercises also shows other people in the gym how alpha you are, because they absolutely suck. You might only be holding a 10 lb plate, but you won't find your pretty boys doing pinch grips or forearm rollers that's for sure.


Getting fit/exercise discussion. @ 2022/03/20 05:24:08


Post by: trexmeyer


Just throwing this out there. I've never had forearm issues until doing trap bar deadlifts. I injured my dominant arm once and strained it again today at around 60% of my max.

I don't know what it is, but something about doing reps with a trap bar causes things to flair up. For reference, I've pulled 570 hook grip, 600x3 without straps on trap bar, and I've gotten 600 to my knees with mixed grip conventional, so I don't think it's relative strength issue.


Getting fit/exercise discussion. @ 2022/03/21 22:53:28


Post by: queen_annes_revenge


Yeah that's strange. Ive never heard of that, and the only forearm issues I've had is some strain in the thumb tendon of my left hand when doing overhead presses, so my armchair physiology hasnt really explored forearms. I'd guess it's something to do with the grip at the abduction angle of the arm during the pull.


Getting fit/exercise discussion. @ 2022/03/23 17:16:38


Post by: DrGiggles


trexmeyer wrote:
Just throwing this out there. I've never had forearm issues until doing trap bar deadlifts. I injured my dominant arm once and strained it again today at around 60% of my max.

I don't know what it is, but something about doing reps with a trap bar causes things to flair up. For reference, I've pulled 570 hook grip, 600x3 without straps on trap bar, and I've gotten 600 to my knees with mixed grip conventional, so I don't think it's relative strength issue.


Only thing I can think of is not keeping the elbows completely straight if you are doing touch-n-go instead of coming to a dead stop and making sure your positioning is set.


Getting fit/exercise discussion. @ 2022/03/23 21:06:27


Post by: endlesswaltz123


trexmeyer wrote:
Just throwing this out there. I've never had forearm issues until doing trap bar deadlifts. I injured my dominant arm once and strained it again today at around 60% of my max.

I don't know what it is, but something about doing reps with a trap bar causes things to flair up. For reference, I've pulled 570 hook grip, 600x3 without straps on trap bar, and I've gotten 600 to my knees with mixed grip conventional, so I don't think it's relative strength issue.


I believe, and I'm not up on forearm biomechanics as it isn't really in my area of interests within biomechanics, but I believe that the ulnar flexors and extensors are activated a lot in a neutral grip (which a trap bar deadlift is), compared to those of the radius, with the radius being minimally activated.

So you could be getting injured as your forearm is not strong enough within a neutral grip when lacking the flexors and extensors of the radius... So even a fairly light stimulus of about 60% of 1RM is going to potentially cause you issues.


Getting fit/exercise discussion. @ 2022/03/25 19:38:25


Post by: trexmeyer


I suppose what it could be is that I've had ongoing ulnar nerve issues specifically in that arm, namely numbness in the smaller fingers, and that could be tied into it.


Getting fit/exercise discussion. @ 2022/04/15 14:01:56


Post by: DrGiggles


Pretty sure my LP is done since squats almost killed me this morning, final numbers below.

Bench Press: 260lbs x5
Squat: 320lbs x5
Deadlift: 380lbs x5
Barbell Rows: 225lbs x5

Next week will be a deload week, then I'll do some singles to test my 1rm and start the Candito 6 week template.


Getting fit/exercise discussion. @ 2022/04/15 20:31:10


Post by: Mad Doc Grotsnik


Going to be heading back to the gym once I’m all moved to Folkestone.

There’s one not terribly far from my new home, which does a £35 a month membership with unlimited classes.

Looking at their classes, I’ll probably sign up for their stretch class. I’m bored of being lumbering, and fancy getting a bit more flexible.


Getting fit/exercise discussion. @ 2022/05/02 17:27:11


Post by: trexmeyer


 DrGiggles wrote:
Pretty sure my LP is done since squats almost killed me this morning, final numbers below.

Bench Press: 260lbs x5
Squat: 320lbs x5
Deadlift: 380lbs x5
Barbell Rows: 225lbs x5

Next week will be a deload week, then I'll do some singles to test my 1rm and start the Candito 6 week template.


Good row and bench.

I'm currently off program. I don't know what to try. Benched 360x1 and 300x9 sans spotter yesterday. Pretty much can't squat due to tendonitis in my knees...I can still power clean and deadlift without issues which is annoying.


Getting fit/exercise discussion. @ 2022/05/02 21:00:21


Post by: DrGiggles


trexmeyer wrote:


I'm currently off program. I don't know what to try. Benched 360x1 and 300x9 sans spotter yesterday. Pretty much can't squat due to tendonitis in my knees...I can still power clean and deadlift without issues which is annoying.


Is there any bar position (low/high/front) that is less aggravating on your tendonitis?


Getting fit/exercise discussion. @ 2022/05/02 21:51:51


Post by: trexmeyer


Nope, it's a knee issue at parallel or lower.


Getting fit/exercise discussion. @ 2022/05/03 10:52:35


Post by: endlesswaltz123


Does it hurt during any knee flexion on or past the range of motion you have during any isolation exercises?

For example, does it occur during a leg curl - I'm going to guess no if it is not hurting during a deadlift, but it may do during a leg extension...

Try multiple machines/exercises and single-leg variations, mark all that you feel the pain then cross-reference against the prime movers/muscles for those movements... Could quite simply be tight quadriceps, in which case, sit on the ground with your legs straight, grab a barbell and use it as a rolling pin to roll out the tender spots in the muscle, then try squatting again. If the pain is relieved somewhat, you know that is the issue and spend a while not squatting and working on the muscle pliability.

Also, out of pure interest, try a low bar squat (if you do not already) and see if that relieves any of the issue(s).


Getting fit/exercise discussion. @ 2022/05/03 13:45:03


Post by: DrGiggles


trexmeyer wrote:
Nope, it's a knee issue at parallel or lower.


I'd try pin squats just above parallel/ at a height that doesn't cause too much discomfort until the inflammation goes down then lower the pins every week or two until you are back below parallel. At least this way you are still training a similar movement pattern to a regular squat instead of doing something like leg press/extensions.


Getting fit/exercise discussion. @ 2022/05/03 15:40:43


Post by: trexmeyer


 endlesswaltz123 wrote:
Does it hurt during any knee flexion on or past the range of motion you have during any isolation exercises?

Also, out of pure interest, try a low bar squat (if you do not already) and see if that relieves any of the issue(s).


It's quadriceps tendonitis man, it doesn't go away completely. I've had it on and off for almost ten years now. I've done 500+ for a double Low Bar.
I've had an MRI done on one knee for other issues and my cartilege is basically gone.


Getting fit/exercise discussion. @ 2022/05/05 21:33:47


Post by: Mad Doc Grotsnik


House move completed, and enjoying my new town. Other than heading down to the Harbour, it’s really, really flat. Which means I’ve been out and about having an explore, creating mental maps.

As a result, according to Pokémon Go (pretty much my Fitbit!), I’ve walked 14.9km since Monday. Which is more than triple what I’d do in an average week in my old town, because it was hilly.

Gym has been joined, and I really must go get a session under my belt.

As for walking up from the Harbour? Taking the Creative Quarter path is the steep version. And I’m incredibly chuffed to say I can do that whilst getting only very, very mildly out of breath. As in I’m panting slightly, but not feeling the need for a rest.

My alcohol consumption has also drastically dropped, as I don’t have the sort of local I did before.

Reckon I might waltz to the gym tomorrow, get some light jogging in on the treadmill, make sure my cardio is as improved as I think it is having switched from ciggies to a vape pen.

Granted none of this is anywhere near as impressive as others have been posting? But it’s a bloody good start all the same!

As for the future? It’s back to work next week, with three straight days in the office whilst I await my new internet being hooked up (I’m limited to 4G right now) so I expect I’ll be less active overall. But hey, that’s what the gym is for, yeah?

Even more importantly? On days I can’t be bothered to cook, I’ve a vast array of fast food/take aways within easy walking distance. Again it might be a small improvement of an extra few hundred metres, but it’s still better than sitting on my arse waiting for Deliveroo to turn up. Slightly cheaper too! There’s a pan-Asian place just at the end of my road too. Whilst an omnivore they have a pretty solid vegan selection should I want something low in Bad Fats, so that’s going to help as well.

Gym wise, now my cardio is more satisfactory, I can crack on with weights and stuff to really start toning up, and indeed losing weight.

Not looking to get Hench and Musclebound like. But would be happy to lose a few inches off the waist, and just firm up all over. Attack the old beer belly. Get it down to more of a Party 4, if not a six pack.


Getting fit/exercise discussion. @ 2022/05/05 22:21:53


Post by: Skinflint Games


Great stuff MDG, it's the little things that can make the difference!


Getting fit/exercise discussion. @ 2022/05/05 22:30:35


Post by: Mad Doc Grotsnik


Definitely. Part of the move was to help my overall mental health. I suffer from anxiety and depression, and I kind of realised I was somewhat isolated where I was, my friends having moved away one by one during my 5 day a week commuting years.

My job can be stressful, and I can deal with quite unpleasant things. I moved here to be closer to my best mate of 30+ years, so I have a confidante I can talk to when things get a bit much, as well as go socialising in general.

It’s also a fresh start, which makes it sound more dramatic than it is (same job, just living elsewhere free of historical baggage). The additional exercise is also setting off those delicious endorphins! Just need to maintain this rough level of activity I guess, and let more disciplined gym regimens get the flab to fab.

I’m still drinking and eating stuff I probably shouldn’t quite so often, but one step at a time!

We’ve also a new Bao restaurant about 1.6km away, so that’s another healthier option when I just want to eat without faff.

Defo defo want to be starting some kind of weight training. One of my hang ups is now weak my left wrist is. The reason behind that was going through a window at the age of 14, which left a really gnarly scar, buggering tendons and nerves. I can still grip with it like, just not as strongly as I’d like.


Getting fit/exercise discussion. @ 2022/05/06 12:57:07


Post by: DrGiggles


Glad to hear your new surroundings are treating you well MDG, sometimes a fresh start can make a world of difference.

For your wrist, is there any particular motion that makes it feel weak or is it just lagging behind compared to your non injured wrist?


Getting fit/exercise discussion. @ 2022/05/06 13:15:32


Post by: Mad Doc Grotsnik


Just lagging behind. To give an idea of the extent of the original injury? Thumb tendon was nearly severed, and I have limited feeling in the hand. It happen just at the point of puberty as well, so having limited use left it lagging.

Nothing a period of targetted exercise won’t fix, I’d imagine. I will of course ask the instructors at the gym!


Getting fit/exercise discussion. @ 2022/05/07 10:40:32


Post by: Deadnight


Getting back slowly to running (calf injury flared up again, 2 broken toes, covid, scottish winter....)

Too many times I tried to get back in, went too far too soon and just caused problems. Easing into it slowly with a goal of doing 2 half-marathons at the end of the year (one for charity). Started the year on lots of calf stretches and then started running no more than 2 miles about twice a week and slowly building on that. Having recently adopted a greyhound helps for extra walkies and leg stretches.

And it's not much, especially as someone e who has done marathons before (not amazing but decent - sub 4hr times), but I'm pleased to be back up to regularly doing 6-7km at a time and keeping my breath the whole way round and crucially, not bring physically broken after. And continually improving in distance and time.


Getting fit/exercise discussion. @ 2022/05/07 21:25:20


Post by: queen_annes_revenge


trexmeyer wrote:
 DrGiggles wrote:
Pretty sure my LP is done since squats almost killed me this morning, final numbers below.

Bench Press: 260lbs x5
Squat: 320lbs x5
Deadlift: 380lbs x5
Barbell Rows: 225lbs x5

Next week will be a deload week, then I'll do some singles to test my 1rm and start the Candito 6 week template.


Good row and bench.

I'm currently off program. I don't know what to try. Benched 360x1 and 300x9 sans spotter yesterday. Pretty much can't squat due to tendonitis in my knees...I can still power clean and deadlift without issues which is annoying.


I swear the kneesovertoesguy program sorted my knee tendinopathy out. I still try to walk backwards at least once a week, and was regularly doing backwards sled drags when I had the gym and equipment.


Getting fit/exercise discussion. @ 2022/05/08 13:11:01


Post by: Mad Doc Grotsnik


And with a gentle walk in the glorious Kentish sunshine under skies bluer than my eyes? That’s 25km walked in a single week for the first time since I downloaded Pokémon Go!

Included sometime atop the Lea’s Hall, gazing out to sea.


Getting fit/exercise discussion. @ 2022/05/26 12:57:30


Post by: DrGiggles


Just finished the Candito 6 week program. This last week has been testing my max, working up to a single set at 97.5% of your 1RM for 1 to 4 reps. Below are the results in pounds.

Squat = 1 @ 360 lbs (5 pound PR)
Bench = 1 @ 295 lbs
Deadlift = 2 @ 425 lbs

After running this again I think the template is pretty good (especially if you are needing to build work capacity) but only if you have an hour and a half to two hours each day to run it, otherwise there just isn't enough time to effectively recover between sets and still fit in the accessory work at the end. I'm also not a big fan of doing a lot of tonnage on squats and then moving directly into heavy deadlifts since I would always feel like the fatigue was making my form suffer.

My summer hockey team folded, so it looks like I'm going to just jump right into a volume block and see how much strength I can gain this summer.


Getting fit/exercise discussion. @ 2022/05/28 09:05:27


Post by: Mad Doc Grotsnik


This week, I have mostly been walking in Scotland. Some gorgeous scenery, and a visit to places i holidayed as a kid.

Distance wise I’m on for another 25km+ week. But this time it involved hills and uneven surfaces, so I’m feeling it in my Bumcheeks!

I continue to be impressed at just how not unfit I am. I use that term as I still wouldn’t describe myself as physically fit as such. But when you can do a 240 foot elevation over a 2km trail without getting out of breath, you know you’re getting there.

Not sure if it’s greater (gentle) exercise overall, the switch from ciggies to vape, or a mix of the two, but something is doing me the power of good.


Getting fit/exercise discussion. @ 2022/05/29 05:25:40


Post by: trexmeyer


Started Couch to 5k after not running for over 10 years. Week 1 down.
Benched 350x2 and 360x1 without spotter.
Squatted 385x5 despite not having squatted (that) heavy in a while. Lifetime best for highbar is 405x5.
OHP is sucking because I haven't been focusing it.
Trap Bar DL dropped like 100lbs since I peaked it...I'm not sure how...I've wasted time/effort trying to do conventional DLs instead. Working on getting my 20rep max back around 440.


Getting fit/exercise discussion. @ 2022/05/30 09:04:42


Post by: Mad Doc Grotsnik


Serious question.

I’m still feeling last week’s walking in my bumcheeks. Nothing is pulled, they just got a good workout the like they’ve not seen in a while.

Is it advisable to leave off for a day or two and let the muscle settle, or is now the time to keep at it?


Getting fit/exercise discussion. @ 2022/05/30 14:29:12


Post by: trexmeyer


If it's numb or particularly painful I might be worried. If it's just standard soreness I would keep moving.


Getting fit/exercise discussion. @ 2022/05/30 18:14:40


Post by: Mad Doc Grotsnik


Just standard stuff. Achey, rather than pulled muscle pain.

Went for a short walk and it helped a bit.


Getting fit/exercise discussion. @ 2022/05/30 20:06:06


Post by: Skinflint Games


Good on you Doc, sounds like you're on a roll - keep rollin'!


Getting fit/exercise discussion. @ 2022/05/30 20:27:09


Post by: Mad Doc Grotsnik


That’s definitely the aim.

I do have a gym membership. I just need to settle into my new routine properly to get cracking.

See, last month, I moved to my new house. Well. Flat. This month, I had a week in Scotland for Dad’s birthday. Next month, I’m in New York for my first proper holiday in decades. And in between we have various Bank Holidays.

Work is wanting us in four days a fortnight, unless you have Holiday or Bank Holidays, where it reduces by one.

As such in the past 5 weeks, I’ve worked for three, and only one of those has been a two day in the office job. This week it’s another single day, due to the Jubilee Weekend. Then it’s two weeks of two days, then one week of one day due to New York trip.

So in terms of a settled routine, I’m still a bit sixes and sevens.

I do want to take it up to three hours per week. Maybe two on cardio, one on weights. I may switch that around given the amount I’m just sort of walking on my random bimbles. I may even start jogging.

In terms of general health changes? I’ve switched from ciggies to vaping. Yes it’s still an addiction I could do without, but I’m 50% less an idiot for it - and boy have my lungs noticed the difference. My drinking is also firmly under control. Not gonna pretend I wasn’t drinking to excess, because I absolutely was. But since the move, my intake has dropped majorly.

For example, last week was a comparatively boozy one in the new regime. 3 pints Monday, 7 pints Tuesday, 3 pints Wednesday, 2 pints Thursday, 2 pints Saturday, 2 pints Sunday.

Collectively still more than is apparently medically advisable, but ridiculously less than I was.

Week before that I had maybe 5 pints the entire week.

Importantly? I’m just not missing it. At all. No shakes. No craving. No Going Hard when I do indulge.

Health benefits aside (and some associated weight loss, though last week was also an indulgent good week), it’s good to know it wasn’t an addiction or drink problem. Just plain old boredom and habit with a small h.

Still absolutely something for me to be vigilant about, but no need to be All or Nothing.

So. Weight training. What’s advisable for an absolute beginner, who’s body really isn’t used to concerted weight carrying? Because whilst I’ve said an hour long session, maybe two, that’s an ambition rather than a starting point. Mostly looking to tone up and lose some belly lard. Not necessarily fussed to join Six Pack City, but wouldn’t say no to reduce the keg to a party four.


Automatically Appended Next Post:
Oh, and I unpacked the bike spanners this afternoon, and sorted out the saddle and handle bar height, so it no longer feels like riding a toddler’s bike.

Typically this lead to discovering the front tyre is flat…just need to buy a pump, and that’s a further exercise option.

Oh, and loosen the screw on the left hand grip shift. That’s tight as anything and doesn’t actually shift. But all basic maintenance. New town has some decent runs for cycling. Indeed, Google Maps just informed me I’m on the doorstep of National Cycle Route 2

Am I going to attempt the whole thing? No, sod off. But I can do Folkestone-Hythe-Folkestone, a little under 10 miles, pretty easily. Weather depending, naturally.


Automatically Appended Next Post:
Oh, and there’s a swimming pool really nearby. Again like cycling it’s been a long, long time since I swam. But I figure pick my timings and I can get back to it when it’s quiet, so I don’t inconvenience other swimmers.


Getting fit/exercise discussion. @ 2022/05/31 10:44:49


Post by: Deadnight


Signed up to a half marathon in November via work. There's a few of us doing it and I think I might be the fastest and most experienced of us, which is terrifying. ;p

Had not been running for a couple of years due to persistent stiffness/recurring injury to my right calf. But physio advise has helped there along with a battery of stretching exercises. And decent weather. Basically the old running bug came up and bit me in the bum again.

Anyway I'm out every second day and currently am running a less-than-mighty 4-miler-and-a-bit every time I go out - been built up from a wieful 3k once or twice a wwwk, haha. My times are similarly woeful and I'm clocking 9 minute miles which is about 90 seconds off what I was doing the last time I was serious....

Buuuuut that's OK. It's a start. I feel good going out, my body is holding up, my conditioning is improving and those times are gonna go down.

My pb for a half is 1hr 38mins 5 seconds. Right now if I keep my current 9 min miles I'm still looking at beating 2hrs but ideally I want to Rein it back to 1hr 45.

So, what I think is an achievable goal and something that has me excited.



Getting fit/exercise discussion. @ 2022/05/31 18:05:48


Post by: queen_annes_revenge


 Mad Doc Grotsnik wrote:
Serious question.

I’m still feeling last week’s walking in my bumcheeks. Nothing is pulled, they just got a good workout the like they’ve not seen in a while.

Is it advisable to leave off for a day or two and let the muscle settle, or is now the time to keep at it?


Need to strengthen the lower back and loosen the hip flexors. Your glutes are probably carrying your entire posterior chain when walking, same as the large majority of the population.


Automatically Appended Next Post:
trexmeyer wrote:
Started Couch to 5k after not running for over 10 years. Week 1 down.
Benched 350x2 and 360x1 without spotter.
Squatted 385x5 despite not having squatted (that) heavy in a while. Lifetime best for highbar is 405x5.
OHP is sucking because I haven't been focusing it.
Trap Bar DL dropped like 100lbs since I peaked it...I'm not sure how...I've wasted time/effort trying to do conventional DLs instead. Working on getting my 20rep max back around 440.


Mental, althought saying that I now have to do regular runs and boot marches so... My DL is down due to a horribly inadequate gym at my new unit, but squat is holding steady.


Getting fit/exercise discussion. @ 2022/06/01 16:42:20


Post by: Mad Doc Grotsnik


Why does that sound like I’ll need special spanners?


Getting fit/exercise discussion. @ 2022/06/03 12:58:39


Post by: Mad Doc Grotsnik


More walking done today. Folkestone to Sandgate and back. Looking to hit 7-8km in a day.

It’s an absolutely beautiful walk on a beautiful day. Took the Leas across to Sandgate, then the beach path back. Also took me right past one H.G. Wells former house, which was an unexpected treat.


Getting fit/exercise discussion. @ 2022/06/08 23:42:50


Post by: Waaagh_Gonads


Running 90km this week including a 30km trail run with 1280m of elevation gain with full compulsory gear load out done on Sunday.

Up from 70km a week few weeks ago.

Running a 50km trail ultra-marathon in July.
100km in October.

Next week will likely be a 'rest week' with only 50km run to recover.


Getting fit/exercise discussion. @ 2022/06/11 20:24:41


Post by: Mad Doc Grotsnik


Alrighty. A little over 13k walked this week. Still tomorrow to go, so with Bugger all else planned, I reckon I can hit 25k again.


Getting fit/exercise discussion. @ 2022/06/12 22:25:20


Post by: trexmeyer


 Waaagh_Gonads wrote:
Running 90km this week including a 30km trail run with 1280m of elevation gain with full compulsory gear load out done on Sunday.


Well, your running distance is goals.

Basically blew out both my knees with the pseudo-sprints+squats+zero cartilage left combination.


Getting fit/exercise discussion. @ 2022/06/14 20:13:57


Post by: Deadnight


2 10k's in a couple of days.

Feeling good again!


Getting fit/exercise discussion. @ 2022/06/16 15:33:35


Post by: Mad Doc Grotsnik


Of course, as well as healthy exercise, we need to consider healthy diet. Naturally that does not mean Only Rabbit Food.

Balanced is balanced. You can eat crap all the time doesn’t mean you can’t eat crap any time.

Now. With that in mind. I’m guessing there’s folk in this thread knowledgeable enough to tell me if this website’s description of its product

https://www.viteramen.com/

Is good stuff, or simply Word Salad. Like structured water.


Getting fit/exercise discussion. @ 2022/06/16 16:29:08


Post by: Crispy78


Sounds a bit like a noodle version of Huel. Looks expensive without factoring in delivery from the US. It's not necessarily bad but not sure it's good enough to be worth it.


Getting fit/exercise discussion. @ 2022/06/18 04:55:41


Post by: trexmeyer


Knees are recovered mostly and managed 640 on trap bar. Still 60 off the PR, but it's coming back finally.


Getting fit/exercise discussion. @ 2022/06/18 10:43:00


Post by: endlesswaltz123


 Mad Doc Grotsnik wrote:
Of course, as well as healthy exercise, we need to consider healthy diet. Naturally that does not mean Only Rabbit Food.

Balanced is balanced. You can eat crap all the time doesn’t mean you can’t eat crap any time.

Now. With that in mind. I’m guessing there’s folk in this thread knowledgeable enough to tell me if this website’s description of its product

https://www.viteramen.com/

Is good stuff, or simply Word Salad. Like structured water.


Probably similar to Huel hot and savoury, which out of interest I ordered and whilst I wasn't expecting a lot, it was disappointing still... Basically a posh pot noodle of sorts. I expect this would be the same.

It's a lot cheaper to actually just make a chicken salad, and have a bit of rice/pasta with it, that would just be as nutrient dense mainly. Add in some fruit for snacks and you'd be all good.


Getting fit/exercise discussion. @ 2022/06/26 20:16:40


Post by: Mad Doc Grotsnik


New York trip has begun, and in two days I’ve wandered, meandered and waltzed my way a good 36km.

Yes I do feel quite tired, even with my body clock being all out of whack!


Getting fit/exercise discussion. @ 2022/09/05 09:04:55


Post by: laam999


Well I thought I'd drop into this thread.

For the last 6 month or so I've been trying to regain some of my fitness lost over the last few years, mostly the last 2.

I started with the couch to 5k,which I don't do as often as suggested due to shift/childcare/illness etc, but I'm already hitting 5k on my runs and only have the last week (30 min runs) to go before I've completed it.

Around 3 month ago I also started the 5x5 Stronglifts program to try and regain some strength. My current short term goal is to hit a 80kg (my current body weight) squat 5x5 before a stag do this month. I'm just about on track to hit that so all is going well.

Short/Mid term I'm just trying to regain a base level of cardio and strength and then decide where to go from there.

I love skiping/jump rope so add that to every weight session and I'm already feeling my slicker and lighter on m feet than before I got back into it.


Mid/long term I don't really have any goal currently, I'll see how I feel once I have a level of fitness I'm not ashamed of and decide then.

Long term I just want to be fit as strong as I get older and my daughter grows up. I want to be able to keep up with her and be able to throw her around without too much effort, and ultimately be healthier in old ace.

Incoherent ramble over, just wanted to share as I finally feel like I'm getting somewhere and it's hard starting again when 5y ago I was in the best shape of my life and 6 month ago I was in the worse shape of my life.

Ramble over.


Getting fit/exercise discussion. @ 2022/09/05 09:31:09


Post by: Mad Doc Grotsnik


Doing some exercise, even if it’s less than you want, and not as successful as you’d wish, is still infinitely better than doing no exercise

Going back to my original post and feelings, the hardest thing I found it to hardest to get over in life is the false dichotomy between Couch Potato and Athelete.

There are many, many grades in between those two extremes.

Exercise can be many things, from simply taking The Slightly Longer and/or Steeper Uphill route, to religiously attending gyms with a nutrition plan and everything.

Whilst I still need to get my arse into gear and go to the gym I signed up to after the move, I have been keeping my steps up, averaging 8-10k of walking a week, which is still easily double pre-move activity.

Eating healthier, drinking far less, and swapped ciggies for vape. Whilst not a Healthy Lifestyle, it’s at least a Healthier Lifestyle with room for improvement. Even close to ditching the vapes, mostly for monetary reasons.


Getting fit/exercise discussion. @ 2022/09/05 17:18:16


Post by: warhead01


I'm seeing progress now. I started walking again last month sometime, not sure what date I started. So far I've dropped 5 lbs. I walk 2.5 to 4.5 miles on any given day 4 or 5 days a week.
It's been n the high 90's feels like 100's. Which is fine. Not fantastic but not really bad either.
I've destroyed a pare of boots at my 3 mile turn around point near the end of last month. But already had a new better pare of hiking boots. I've had really bad blisters when I don't have the right pare of boots on, can't use my army boots now, they just don't work for long marches any more, maybe they never did... Blood blisters aren't very fun. I'm looking around for an even better pare of hiking boots for next year, we'll see how that goes. My goal is to simply maintain this routine until I can figure out a reasonable way to extend my rout and I plan on taking my assault pack with I guess 35 lbs of what ever to build up to longer walks over the next few months. I would dearly love to hit 12 miles at least once a month next year. My neighbors think I am crazy, out walking in the mid day sun... Well.. could be.
I am not changing my diet at all either. We eat one large meal and one smaller meal a day usually and that's worked for us for a while now. If anything I expect I will be eating more once the walk rout is longer. So far so good.


Getting fit/exercise discussion. @ 2022/09/06 17:46:28


Post by: Mad Doc Grotsnik


On boots? I’ll direct everyone, any time, to the Vimes “Boots” theory of economic unfairness, as despite its wider social commentary, it serves as an excellent argument that paying a bit extra for Quality can pay for itself.

The following quote is the whole of the for ease of lack of having to edit. Apologies to the Mods for slight politics. And if you disagree with it and me? Take it to PMs.

The reason that the rich were so rich, Vimes reasoned, was because they managed to spend less money. Take boots, for example. He earned thirty-eight dollars a month plus allowances. A really good pair of leather boots cost fifty dollars. But an affordable pair of boots, which were sort of OK for a season or two and then leaked like hell when the cardboard gave out, cost about ten dollars. Those were the kind of boots Vimes always bought, and wore until the soles were so thin that he could tell where he was in Ankh-Morpork on a foggy night by the feel of the cobbles. But the thing was that good boots lasted for years and years. A man who could afford fifty dollars had a pair of boots that'd still be keeping his feet dry in ten years' time, while a poor man who could only afford cheap boots would have spent a hundred dollars on boots in the same time and would still have wet feet. This was the Captain Samuel Vimes "Boots" theory of socioeconomic unfairness.


Getting fit/exercise discussion. @ 2022/09/06 21:11:31


Post by: warhead01


 Mad Doc Grotsnik wrote:
On boots? I’ll direct everyone, any time, to the Vimes “Boots” theory of economic unfairness, as despite its wider social commentary, it serves as an excellent argument that paying a bit extra for Quality can pay for itself.



I don't know how I would have com across as not being willing to pay for good boots. The issue is finding the right pare and there are a lot of expensive but worthless boots on the market. The pare I destroyed I had had for maybe 12 years, I knew better but I did it anyway. I'm reading a lot of reviews and putting money aside, I'd like another good pare of boots that I can get, hopefully, more than 4 or 5 years out of. This was not as much the issue Vimes would have had to deal with. Imagine though if he had spent the money and ended up with boot no better than the low cost ones he could afford. and I'll still never understand why he didn't set some money aside every pay day until he could afford decent boots. My road is about ha half mile of rough terrain and soft sand before I hit the black top. Then it's 3 or 4 more miles on black top out and back, I can squeeze 5 miles from the rout.

I'm in rockrooster currently, my newest out of the house shoes/hiking boots. They're decent and were on sale I think. I took a risk and so far so good. I've just been going through the stuff I still have and some if it is past it's time. Where does all the time go? I'd like to be back in combat boots but I think that's just not an option I can live with anymore.

4 miles yesterday and another 3 today before the rain. Should hit 5 miles before the end of the week. I'm trying to not take any days off and if it doesn't feel good I can just go a shorter rout that day.
Unfortunately, maybe, twice in a row now my neighbors have stopped me to talk. Just a little inconvenient, I know they mean well.


Getting fit/exercise discussion. @ 2022/09/09 11:25:11


Post by: Huron black heart


I'm 42, weigh 17st7, height 5'9, I have high blood pressure and a host of other medical problems. I also drink about 6 pints a day, sometimes more, rarely less.
I don't kid myself that things need to change drastically, I plan on starting right now...
Reducing the alcohol is probably the biggest factor, then going for walks, jogs maybe. I may use this thread to periodically catalog how I'm doing.


Getting fit/exercise discussion. @ 2022/09/09 12:04:32


Post by: Overread


Sometimes things like drink can be the result of environmental things too. So sometimes a simple way to help break the habit and cycle is to change your routine and reduce moments where you'd traditionally engage in drinking. Replacing them with something else.

A simple one for many is to choose not to go to the pub and to instead replace that with a different kind of social activity which takes place where there isn't casual access to drink. It doesn't have to be on the same timeslot, though that can help.

Realising that what we consume is based not just on our mood and availability, but also our environment and behaviour within that environment.


Getting fit/exercise discussion. @ 2022/09/09 12:51:05


Post by: Huron black heart


There was a line in Trainspotting 2 when they were talking about some people having addictive personalities and you could just swap out one addiction for another, in the case of Renton it was heroine for exercise. Whilst I'm not sure it's quite that easy I do believe I fall into the category of having an addictive personality.


Getting fit/exercise discussion. @ 2022/09/09 13:09:44


Post by: Overread


I think the idea of replacing X with Y is a solid idea. Because if you take away X you are left with a gap in time where you'd be doing X. If you don't fill that void with something else that gives you positive results then, yes, you can end up making it much harder to give up X.

Of course this is, I think, purely looking at it as a mental exercise. Things like alcohol can build a biological need for it as well which has to be tackled in its own way. So for that reason I'd say 100% replace X with Y, but also have a mind that its not just that simple for everyone and that you might need additional support to help give up X.


Getting fit/exercise discussion. @ 2022/09/09 15:15:57


Post by: Mad Doc Grotsnik


 Huron black heart wrote:
I'm 42, weigh 17st7, height 5'9, I have high blood pressure and a host of other medical problems. I also drink about 6 pints a day, sometimes more, rarely less.
I don't kid myself that things need to change drastically, I plan on starting right now...
Reducing the alcohol is probably the biggest factor, then going for walks, jogs maybe. I may use this thread to periodically catalog how I'm doing.


As someone of similar vintage, who also used to drink a lot? I offer support and encouragement.

Reducing the booze intake for me was achieved with a pretty drastic house move from one end of the county to the other. Don’t get me wrong, I’m not teetotal and I still enjoy a beer or ten, but it’s down from frequent to occasional.

I found it helped to throw myself into hobbies and other distractions, as my drinking was less a habit and more boredom - and I drank in pubs rather than at home, as it ensured some kind of social contact outside of work (as I live alone). And yes gym going was part of that overall change in routine.

But, where you have existing health issue etc? Whatever you do, talk to your GP, just in case. There may be other NHS based support out there.


Getting fit/exercise discussion. @ 2022/09/10 06:47:23


Post by: Deadnight


Back up to doing 5-6 milers at least once a week and while my times are well off what they used to be (53-4m for a 10k now, used to do it comfortably in 46-8m), I'm happy to be put and about and that my old ankle injuries aren't crippling me when I finish.

Doing a half marathon in a few months so its nice to have a wee goal


Getting fit/exercise discussion. @ 2022/09/10 11:42:40


Post by: Ensis Ferrae


 Huron black heart wrote:

. . , jogs maybe. . . .



honestly mate, I'd skip this part in my plans for a good while. If you own a bicycle, doesn't matter what kind, that's what I'd be doing for activities wise. Simple fact is, cycling is easier on the joints so you could use the bike for exercise 7 days a week if you so choose. Also, you can replace your car trips with the bike (depending on where you live), especially if you're just "popping down to the shops" for a couple things.

Then, if you really did have your heart set on running, once you're in better shape and wont be destroying your joints so badly, going for a little jog every now and again won't be so discouraging because of joint pains when you return.


Getting fit/exercise discussion. @ 2022/09/10 15:09:49


Post by: queen_annes_revenge


Yeah if you're a big, generally out of shape guy you shouldn't be thinking about running. Everyone seems to think that to be in shape you need to be running. It's nonsense, and in some cases dangerous. Shoot for cycling as said above, or jump rope maybe, but walking should be the first consideration.


Getting fit/exercise discussion. @ 2022/09/10 15:18:28


Post by: Overread


Proper walking, not ambling, can burn a lot of energy and be good for you. I agree a lot of people get fixated on running, but just hiking/walking long distance is very healthy and can often be more practical for those who are out of condition.


Getting fit/exercise discussion. @ 2022/09/10 15:35:53


Post by: queen_annes_revenge


Just generally better too. Running has a large injury risk, both acute and overuse injury, no matter how fit you are. Slogging out miles on hard concrete wreaks havoc on knees and hips, and generally tight hip flexors and weak glutes (and quads, calves, tibs and hammies) from sitting in offices and sofas removes any benefit from returning to the primal running after prey on natural ground of our ancestors. I only run because I am required to at work. If it wasn't for that I probably wouldn't bother. I'd do jump rope, punch bags or Oly lifting for cardio.


Getting fit/exercise discussion. @ 2022/09/10 15:37:15


Post by: Mad Doc Grotsnik


Swimming is another good one I believe, as the nature of it gives a good workout without knackering joints?


Getting fit/exercise discussion. @ 2022/09/10 17:33:12


Post by: warhead01


Having made a hard charge back into being active I am saddened to say...I can't do this every day. I've walked 5 out of the last 6 days and logged about 15 miles. I'm developing blisters on new and interesting places on me feet.
I'm a little irritated about this.
Next week I'll start only walking every other day as best I can fit that into a schedule. If I have to walk less days I may move up to 5 miles on those days.
I should probably get back to the weights on my off days. Every little bit helps.

Realizing I dropped 5lbs has been very motivating. Hopefully I can keep it up.


Getting fit/exercise discussion. @ 2022/09/10 18:09:16


Post by: Overread


Blisters can be your footwear and/or sock setup not being quite right so you can resolve it with better boots/sock setup.

At the same time if you've not done much then your feet might well just be really soft. Lots of people don't walk far barefoot nor even shoed so our feet just haven't built up the condition for it.

Do let the blisters heal up, but don't let them defeat you. It's a small setback but keep at it!


Getting fit/exercise discussion. @ 2022/09/10 18:30:51


Post by: warhead01


 Overread wrote:
Blisters can be your footwear and/or sock setup not being quite right so you can resolve it with better boots/sock setup.

At the same time if you've not done much then your feet might well just be really soft. Lots of people don't walk far barefoot nor even shoed so our feet just haven't built up the condition for it.

Do let the blisters heal up, but don't let them defeat you. It's a small setback but keep at it!


I think it was the socks. Must have been a mismatched pair. only blisters on my right foot. I have brand new boot socks that just arrived in a slightly smaller size and they've been really good.
I'm still nailing down just what I should be wearing and it looks like the other socks are out.
It's also been difficult to keep my feet dry in this heat and humidity but I'm working that out as well.


I've spent a little bit on 'equipment upgrades" and have quick dry material pants and shirts now. They've been very good so far. I've got a Frog tog chilly pad that I got in 07 or 08 that's still in fantastic condition. Recommend anyone get one. And this is funny, well to me anyway. I have this panama style hat from Ecuador, it's almost a cowboy style hat. Very South American. We have a lot of Mexican people living in the area and a lady in an old van rolled by and I guess she'd expect to see a completely different face. She was calling out asking if I needed any help!
It's a powerful hat. She waves and says high every time we pass on the road now.

The next thing I add to my kit is a road vest if I still have one, other wise I'll order one. They look stupid but I've no interest in being hit by a vehicle. My only real worries out here are dogs and bears. Dogs are far more common. We seem to be a dumping ground. So I play music and have a stick just in case.
Did I mention the snakes?
Passed a coral snake on the road 4 days ago. Thankfully they are not aggressive. Because, Florida!




Getting fit/exercise discussion. @ 2022/09/10 18:47:11


Post by: Mad Doc Grotsnik


I can heartily recommend these for blisters.

https://www.amazon.com/s?k=Compeed&ref=nb_sb_noss

Stick them on, and it’s genuinely instant relief. Then leave them be until they come off of their own accord.

When I used to LARP, I always took a selection with me, and they’re life savers, as they help with healing and let you get back to it. Simply marvellous inventions!

Also keep in mind most peoples feet aren’t of identical size, as our bodies grow asymmetrically. So it could be your right foot is a half size bigger or smaller than your left, causing it to rub more.

But definitely, definitely buy Compeed. Accept no substitutes.


Getting fit/exercise discussion. @ 2022/09/10 22:04:53


Post by: queen_annes_revenge


 warhead01 wrote:
Having made a hard charge back into being active I am saddened to say...I can't do this every day. I've walked 5 out of the last 6 days and logged about 15 miles. I'm developing blisters on new and interesting places on me feet.
I'm a little irritated about this.
Next week I'll start only walking every other day as best I can fit that into a schedule. If I have to walk less days I may move up to 5 miles on those days.
I should probably get back to the weights on my off days. Every little bit helps.

Realizing I dropped 5lbs has been very motivating. Hopefully I can keep it up.

You don't need to do it every day. Don't push it too hard, you run the risk of injury which will set you back more


Getting fit/exercise discussion. @ 2022/09/10 22:52:37


Post by: warhead01




Thanks I'll have a look.



Getting fit/exercise discussion. @ 2022/09/12 13:13:41


Post by: Huron black heart


 Ensis Ferrae wrote:
 Huron black heart wrote:

. . , jogs maybe. . . .



honestly mate, I'd skip this part in my plans for a good while. If you own a bicycle, doesn't matter what kind, that's what I'd be doing for activities wise. Simple fact is, cycling is easier on the joints so you could use the bike for exercise 7 days a week if you so choose. Also, you can replace your car trips with the bike (depending on where you live), especially if you're just "popping down to the shops" for a couple things.

Then, if you really did have your heart set on running, once you're in better shape and wont be destroying your joints so badly, going for a little jog every now and again won't be so discouraging because of joint pains when you return.


I'm not really sure why I said jogging, I hated it when I was younger and I was also a lot fitter back then, it would probably be the end of me now. Non weight bearing exercise makes far more sense I guess, particularly to begin with. Cutting down on the beer and getting my step count in are my immediate daily targets, bike rides would be perfect for the weekend.


Getting fit/exercise discussion. @ 2022/09/12 14:45:58


Post by: Crispy78


 warhead01 wrote:


Thanks I'll have a look.



In addition to the Compeed, some of this stuff stuck over the top will stop the Compeed plaster from rubbing off.

https://www.amazon.co.uk/gp/product/B079RTCLNN

The first big organised trek I did, I needed some blisters doctored half way round, and this is what the medic used.

The second big organised trek I did, before I started I stuck RockTape over all the bits that picked up blisters on the first one - and didn't need to break into my stash of Compeed plasters...


Getting fit/exercise discussion. @ 2022/09/12 15:50:18


Post by: warhead01


 queen_annes_revenge wrote:

You don't need to do it every day. Don't push it too hard, you run the risk of injury which will set you back more


You're right. I've been building up for the last month and am just working on adding more mileage. I can manage 2 miles a day easy. After this slight set back and a new appt schedule I'm forced to make new changes. can't hit the road again till Thursday. Which is fine. My foot needs a little more time to heal. I lanced out all the Juice on Saturday night and that's helped a lot.
I'm going to work on 3 walks a week for a while Thursday, Saturday and Mondays. This week will be the first week to carry the pack, no more than 35 lbs tops, maybe less and probably counting the 3 liters of water, it's only slightly cheating.
I'm also going to look for some socks that are thin that are also very snug to add a protective layer or use some 2 inch tape.

This last blister was under the bottom of my foot and just back from my toes. So walking was a huge pain at the end the other day.




Automatically Appended Next Post:
Crispy78 wrote:
 warhead01 wrote:


Thanks I'll have a look.



In addition to the Compeed, some of this stuff stuck over the top will stop the Compeed plaster from rubbing off.

https://www.amazon.co.uk/gp/product/B079RTCLNN

The first big organised trek I did, I needed some blisters doctored half way round, and this is what the medic used.

The second big organised trek I did, before I started I stuck RockTape over all the bits that picked up blisters on the first one - and didn't need to break into my stash of Compeed plasters...


Thank you I will have a look.


Getting fit/exercise discussion. @ 2022/09/14 01:30:32


Post by: Waaagh_Gonads


Doing ultramarathons now in addition to my weekly 5km parkrun races.

Next up is a 100km trail run with 3.5km of elevation in mid October.
First time running the track, so if dry aiming 12-14 hours.

Ran a 50km in July and went out way too quick but still came 67th out of 800.

This weeks training has been:
Sunday: 30km road run with hills.
Tuesday: 10km morning road run
Wednesday (today): 10km morning road run, 10km late afternoon/early evening all hill trail run.
Saturday: 2.5km warm up/warm down jog to park run. 5km aiming sub 19 minute at park run.

Sticking to 70km per week currently to try and avoid injury but varying what I do week to week for variety.
Tapering 2 weeks out from the 100km.

All goes well April 2023 a backyard ultra, aim 30 hours running.
June 2023 100 miles
July 2023 100km very hilly course
October: 100km
December 100 mile alpine hill course.



Getting fit/exercise discussion. @ 2022/09/14 17:24:41


Post by: Mad Doc Grotsnik


Starting to finally settle into a new life schedule after a significant relocation at the end of April.

Uprooting is busy enough, but add in a bunch of holidays, and having to commute into the office again twice a week, and it’s taken longer than I’d expected for a natural rhythm to emerge.

But now, it has. So naturally it’s time to develop that, and start going to the gym again. Probably twice a week for 45 minute slots. And will include some weight training too.


Automatically Appended Next Post:
Also gonna quit vaping this month. Just running down the remaining stock. Because frankly, whilst not as bad as smoking, it’s still the thick end of £100 a month I can spend more wisely.


Getting fit/exercise discussion. @ 2022/09/14 18:03:43


Post by: Overread


 Mad Doc Grotsnik wrote:

Also gonna quit vaping this month. Just running down the remaining stock. Because frankly, whilst not as bad as smoking, it’s still the thick end of £100 a month I can spend more wisely.


Posts like this make me feel better about my Patreon bill for STLs

And now that you're saving £100 a month care to invest wisely into future models with Patreon STLs?


Getting fit/exercise discussion. @ 2022/09/15 14:33:56


Post by: Skinflint Games


Also gonna quit vaping this month


Nice one Doc. Thought about treating yourself to some resistance bands? Nice and easy to store, a good alternative to weights, and there's loads of workouts on YouTube with them


Getting fit/exercise discussion. @ 2022/09/16 09:41:58


Post by: Argive


So. My training regiment has been going strong.
I've put a lot of muscle on, stamina increased greatly and so on as well as slightly smaller waistline but the raw weight itself has only dropped a little bit.

So after catching up with my trainer, the next adjustment is introducing a stricter nutrition regiment and keeping track of calories as well as target ratios - so a low carb diet.

This week been hard. Eyeballing food is juts not the same as actually keeping track and being strict obviously .

So here is my question, does anyone have any good repository for recopies and food ideas for high protein & fat intake?

(There's only so much tuna, boiled egg, avocado, and nuts a man can eat )

Hope everyone else is going strong! Keep it up bros.



Automatically Appended Next Post:
 Overread wrote:
 Mad Doc Grotsnik wrote:

Also gonna quit vaping this month. Just running down the remaining stock. Because frankly, whilst not as bad as smoking, it’s still the thick end of £100 a month I can spend more wisely.


Posts like this make me feel better about my Patreon bill for STLs


That's like a Krull a month
Good call Doc.


Getting fit/exercise discussion. @ 2022/09/16 11:34:01


Post by: Mad Doc Grotsnik


 Overread wrote:
 Mad Doc Grotsnik wrote:

Also gonna quit vaping this month. Just running down the remaining stock. Because frankly, whilst not as bad as smoking, it’s still the thick end of £100 a month I can spend more wisely.


Posts like this make me feel better about my Patreon bill for STLs

And now that you're saving £100 a month care to invest wisely into future models with Patreon STLs?


Nah. It’ll go on my casting equipment, moulds and cross stitch. All nice, relaxing, repetitive hobbies. Ideal to switch the mind off work, where though no two cases are the same, they can still sort of blend in to one if you’re not careful!


Getting fit/exercise discussion. @ 2022/09/16 11:43:32


Post by: Valkyrie


Currently hoping to get a bit fitter over the next few months. Our first is due at the end of November so I figured now's a good as any to quit vaping. I smoked for around 10 years, moved onto the vape for a couple and a couple of weeks ago went cold turkey. I did break a little and bought a disposable ecig for a night out but I think I'm doing ok for the time being.

Also getting married next July so would like to shift some of the excess weight ahead of that. I'm thinking with a new baby that'll give opportunities to get some exercise out and about. We're also moving back to our hometown in October, got a nice flat in a gated community which apparently has it's own little gym which will be perfect.

Still a little apprehensive about the gym however as I have no idea what I'm doing. When I've gone before I've just run until I want to vomit, then gone on various machines until my muscles hurt. As to routines and sets, etc, I have no idea what would be ideal; I just get conflicting advice whoever I ask.


Getting fit/exercise discussion. @ 2022/09/16 11:47:27


Post by: Mad Doc Grotsnik


That is the joy of vaping over smoking.

Not only does it cut out many of the nasties, but some of those nasties in themselves can be addictive.

And when trying to quit, it’s only a few quid here and there when absolutely needed (if you’re reading this, and have never encountered addiction, trust me it’s harder than it looks), and that’ll last you a couple of days. Compare to ciggies or rolling tobacco? Cheaper, less temptation hanging around,

As for getting started? I went to PureGym at first. Reasonably priced, and had an app with preset exercise routines, set according to your goals and starting point.


Getting fit/exercise discussion. @ 2022/09/19 13:40:17


Post by: queen_annes_revenge


 Valkyrie wrote:


Still a little apprehensive about the gym however as I have no idea what I'm doing. When I've gone before I've just run until I want to vomit, then gone on various machines until my muscles hurt. As to routines and sets, etc, I have no idea what would be ideal; I just get conflicting advice whoever I ask.


Classic gym noob! But in all seriousness, this isn't your fault, as I've said before, the normie view of fitness is doing a bunch of running and maybe some machines as you say, and this seems impossible to shift as the mainstream fitness 'truth regime'. If it were up to me, I would have the squat and deadlift and the principles surrounding their importance taught in school pe, with progression into actual lifting in the teenage years.

I would say that getting involved in these is imperative if you want to get fitter, stronger and give your body more longevity. Fortunately you can learn plenty about these online. The next time you go in you can set up a power rack for a squat or a platform for a bar and start improving your body. Start off light, but not nothing. You need to get your form dialed in, and moving against resistance is part of the exercise, so you need to feel the weight you're moving. Once you're comfortable with the movements, you can start adding weight. Once you do this the cycle will become self fulfilling, as you'll see progress and improvement, and want to do more.

Don't worry about what others think about you, chances are they don't even squat or deadlift at all so you'll automatically be more alpha than them by simply moving a bar


Getting fit/exercise discussion. @ 2022/09/24 09:55:28


Post by: Waaagh_Gonads


Stuck at 19:15-19:30 at my local parkrun (5km) for the last few weeks.

3 Weeks to the 100km trail ultramarathon, and the last ultra for the year, so I can then switch back to focusing on short course running for the next few months.

30km run in the morning on a 7.5km road loop which is 80% hills.

If I could stop eating 12-16 biscuits per day at work I might actually loose some weight.


Getting fit/exercise discussion. @ 2022/09/28 09:59:38


Post by: Mad Doc Grotsnik


So…suggestions for An Absolute Beginners Weight Workout.

If it helps, I’m not exactly weedy, but I don’t really do much heavy lifting in day to day, being an Office Mook. So whilst genetics saw fit to give me a certain level of natural muscle, it’s not really used to doing anything.

Cardio is reasonable, and I’m looking to improve that. Goal is weight loss/trimming the tummy a bit, rather than getting cut/hench, but if weight training (as I suspect) needs me to learn before I target, so be it.

Probably looking at half hour gym sessions to begin with.


Getting fit/exercise discussion. @ 2022/09/28 14:40:08


Post by: DrGiggles


 Mad Doc Grotsnik wrote:
So…suggestions for An Absolute Beginners Weight Workout.

If it helps, I’m not exactly weedy, but I don’t really do much heavy lifting in day to day, being an Office Mook. So whilst genetics saw fit to give me a certain level of natural muscle, it’s not really used to doing anything.

Cardio is reasonable, and I’m looking to improve that. Goal is weight loss/trimming the tummy a bit, rather than getting cut/hench, but if weight training (as I suspect) needs me to learn before I target, so be it.

Probably looking at half hour gym sessions to begin with.


I'd recommend doing a linear progression with barbells since you will get the most bang for your buck doing compound movements vs using machines to target individual muscles. It will be tough to fit any weightlifting regimen into a half hour period though, 45 minutes to an hour is more realistic.

The barbell medicine website has some great resources including videos on form and execution of the lifts, and their free 'Beginner' program gives you a decent place to start.

https://www.barbellmedicine.com/blog/the-beginner-prescription/
https://www.barbellmedicine.com/wp-content/uploads/2019/05/The-Beginner-Prescription.pdf

If you like the first free month you can pay for the full template or even sign up for their online coaching to get a more tailored program.


Getting fit/exercise discussion. @ 2022/09/29 13:37:49


Post by: queen_annes_revenge


If you only have half an hour, I'd spend that whole time focusing on one of the big lifts. Squat and deadlift. Do a brief warm up of some lighter reps and some explosive work like kettlebell swings to get the fast twitch firing, then do your sets. If you have time at the end you can do assistance work. A basic 5x5 progression program would be a good start. Cover both exercises once a week, then any spare sessions can be spent doing other things like shoulder press or bench press, and assistance work.


Getting fit/exercise discussion. @ 2022/09/29 15:28:47


Post by: Argive


 Mad Doc Grotsnik wrote:
So…suggestions for An Absolute Beginners Weight Workout.

If it helps, I’m not exactly weedy, but I don’t really do much heavy lifting in day to day, being an Office Mook. So whilst genetics saw fit to give me a certain level of natural muscle, it’s not really used to doing anything.

Cardio is reasonable, and I’m looking to improve that. Goal is weight loss/trimming the tummy a bit, rather than getting cut/hench, but if weight training (as I suspect) needs me to learn before I target, so be it.

Probably looking at half hour gym sessions to begin with.


Radical I know - but I would suggest joining a boxercise/ boxing class.
Very high intensity- very quick gains in terms of cardio fitness and weight loss, get stacked shoulders.

In terms of general fitness and exercise any kind of group cases have two main benefits:
1. Being in a group so meeting people talking, sharing struggles and supporting each other
2. Not slacking.


Getting fit/exercise discussion. @ 2022/10/18 05:45:50


Post by: Waaagh_Gonads


Ran a 100km ultramarathon on Saturday, with 3.1km of elevation.

37th out of 260 with time of 13 hours and 51 minutes.

Honestly apart from a few minutes saved at rest stops (which as resting were needed) I cannot see how I could lower my time on the conditions on the day, especially in how hard I came home in the last 20km.
As I crossed the finish it felt like I could run another 10km, no problem.
Within 5 minutes of finishing I could barely stand and took 10 hours to recover where I could stand without getting dizzy.

3 days after the event and I feel much better than same time for the 50km ultra I did in July.

My aim in ultra running was to find my limits and I think I found them.

Still want to do a 100 miler or 2 next year, but will have to hold back a lot more to grind out the distance over 24 hours or so.


Getting fit/exercise discussion. @ 2022/10/18 11:02:26


Post by: Argive


So my diet and training been going great.

Managing an average of 1000 calorie deficit. Lost 6kg in a month so far.

Went from 122 to 116kg. Planning on being 105 by x mas.

Training 5 times a week of which 3x 1.5-2h sessions.
Really getting back into boxing... I'm going to need someone to actively talk me out of sparring again coz I don't need that brain damage!




Automatically Appended Next Post:
 Waaagh_Gonads wrote:
Ran a 100km ultramarathon on Saturday, with 3.1km of elevation.

37th out of 260 with time of 13 hours and 51 minutes.

Honestly apart from a few minutes saved at rest stops (which as resting were needed) I cannot see how I could lower my time on the conditions on the day, especially in how hard I came home in the last 20km.
As I crossed the finish it felt like I could run another 10km, no problem.
Within 5 minutes of finishing I could barely stand and took 10 hours to recover where I could stand without getting dizzy.

3 days after the event and I feel much better than same time for the 50km ultra I did in July.

My aim in ultra running was to find my limits and I think I found them.

Still want to do a 100 miler or 2 next year, but will have to hold back a lot more to grind out the distance over 24 hours or so.


That's crazy my dude!! Well done.
What do the "pros" do?

I have to say I've watched interview with people like Cameron Haines and Courtney Daulwalter and they talk about running through states of halucicnations etc.


Getting fit/exercise discussion. @ 2022/10/20 05:01:24


Post by: Waaagh_Gonads


 Argive wrote:

That's crazy my dude!! Well done.
What do the "pros" do?

I have to say I've watched interview with people like Cameron Haines and Courtney Daulwalter and they talk about running through states of halucicnations etc.



I never once became confused or delirious.
But I can certainly see how it would happen.
Several times I did contemplate the ridiculousness of running 100km (mostly when power walking uphill in the middle of the day) but 100km was much easier physically than the 50km trail run I did in July. I think because I went out a lot slower in this one and ground it out so much more evenly. I ran the last 10km as fast as the first 10km.
Biggest problem was maintaining focus and several times I stumbled between 30-40km and lost a bit of motivation/drive at 64-74km but when I hit the second last check point with 18km to go mentally the focus returned and I took off.

In training I really struggle past 3 hours as I get so bored as 99% of my training is solo so that is where I usually max out.
Also finding 6-7 hours to jog around town or through the bush is a big ask.

I was told by another local ultra runner that if your not racing for top 10 your racing yourself, and he certainly is right. All this is for me....