Health & Physical Fitness/Training Thread

Oh. Well then stop slackin off Tubby!

I've been pretty quiet lately because the summer is always such a slog. I threw my back out doing yard work about a month ago and had to downshift to walks for a week. I'm back up to running about 10 miles a week again, but it's hot and I go slow and I don't enjoy it a lot. Also, it looks like I'm going to have to push back my TKD progress about three months. As I may have mentioned my youngest wants to play football and practice is two hours a night every night through August (He's seven. I find this schedule a little troubling to be honest.) My wife is going for her black belt in a month so she gets first dibs on going to class any time we have a free spot, which basically means I'm not going to be able to go to class at all for at least another month. I'm down to whatever P90X I can sneak in during the day, which is about once a week. So I won't be able to go for my 2nd Dan until February most likely. I'm not really out of shape but I'm not exactly feeling like an American Ninja Warrior these days either.

Summers are always tough. Bleh.

Henry said:

Oh. Well then stop slackin off Tubby!

I've been pretty quiet lately because the summer is always such a slog. I threw my back out doing yard work about a month ago and had to downshift to walks for a week. I'm back up to running about 10 miles a week again, but it's hot and I go slow and I don't enjoy it a lot. Also, it looks like I'm going to have to push back my TKD progress about three months. As I may have mentioned my youngest wants to play football and practice is two hours a night every night through August (He's seven. I find this schedule a little troubling to be honest.) My wife is going for her black belt in a month so she gets first dibs on going to class any time we have a free spot, which basically means I'm not going to be able to go to class at all for at least another month. I'm down to whatever P90X I can sneak in during the day, which is about once a week. So I won't be able to go for my 2nd Dan until February most likely. I'm not really out of shape but I'm not exactly feeling like an American Ninja Warrior these days either.

Summers are always tough. Bleh.

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I agree completely, I've definitely taken a hit too due to the heat and then the rain here.

Thats pretty awesome of you to give the wife her time first, that's a good hubby!

On a side note, the big tournament is in Baltimore this weekend, my school is there competing but I am not ready for this one. Next year is looking good though.

http://usksf.org/wp-content/uploads/pdf/2013_flyer.pdf

Today was a very light workout - just a thirty minute session in the pool.

A new lady - a forty-something to around fifty and not married, very nice looking too - was here from our sister facility that is about a quarter-mile down the road and she supervised my routines. About three minutes into my session, she orders me to stop and boldly says, "Stop trying to impress me and do the routines as expected".

Sheeesh.

That deflating sound you heard coming from the mid south about an hour ago was my ego - or what's left of it.

Back and cardio day today. 45 min on elliptical after back routine.

Back:

- Deadlifts 4 sets x 8 reps
- T-Bar Row 4x8
- Wide-grip Lat Pulldown 4x8 (with final set being a drop set)
- Seated Close-Grip Row 4x8 (last set = drop set)
- Straight Arm Cable Pulldown 4x8

Feels good to be taking a break from CrossFit and lifting heavy right now. Will probably do this for another month and a half or so while I give my shoulder a break from CrossFit.

I think the stair master is calling to me tonight.....bout 40 mins or so. Could be some jump rope in there as well.

Ended up 30 mins on elliptical and 20 on stair master. Topped the evening off with a dinner salad and chic noodle soup

My partner and I just transitioned to another phase on our training program. The last month was heavy lifting, low reps. This month is almost entirely HIIT (high intensity interval training) routines. Basically, the goal is to keep your heart rate in the anaerobic zone for about 30-40 minutes with high reps and lower weights.

Started out with 30 minutes of cardio then started the HIIT routine that focused on quads.

HIIT Circuit: complete circuit 3 times
1. Leg Press (15x)
2. Jump Squats (15x)
3. Walking Lunges (20x - 10 ea. leg)
4. Burpees (10x)
5. Leg Extensions (20x)
6. Smith Machine Squats (30x)
7. Mountain Climbers (20x)
8. Single leg calf raises (20x ea. leg)

This workout definitely kicked my butt, particularly the 3rd set. However, I really believe in HIIT routines and think they are the best way to lose bodyfat, fast.

My legs are sore from reading that!!!

Have to say, I love my side job at the YMCA! Got to spend a couple hours climbing the rock wall and learning how to belay kids and adults so I can fill in running the wall during evening rock climbing hours. Don't know why I've never tried rock climbing before; I suppose I was always intimidated because I'm notoriously weaker in my upper body than my legs and thought I wouldn't be able to do it. Was excited to make it to the top and ring the heck out of the bell on my 2nd attempt It's definitely a great workout for your upper body and grip strength; I'll be doing a lot more climbing in the future.

I've been told a couple people adapt resistance workouts off of some of my weight training routines, so I'll continue to post them in the hopes people will find anything helpful Anyway, here are my weight training workouts for yesterday and today. Didn't do much cardio as these HIIT routines are really kicking my partner's and my butts.

Wednesday: Upper Body (back, biceps, triceps --- cut out chest supersets b/c I'm still being careful about the shoulder).

1. Wide-Grip Lat Pulldown (3 sets, 15 reps)
superset w/
2. Underhand Cable Pulldown (3 sets, 15 reps)

3. 1-Arm Dumbbell Row (3 sets, 15 reps)
superset w/
4. 1 min. jump rope

5. Seated Cable Rows (3 sets, 15 reps)
superset w/
6. Burpees (3 sets, 10 reps)

7. Bent Over Barbell Row (3 sets, 15 reps)
superset w/
8. Mountain climbers (3 sets, 15 reps each leg)

9. Alternate Dumbbell Bicep Curls (3 sets, 20 reps)
superset w/
10. Preacher curls (3 sets, 12 reps)

11. Tricep Pushdowns---straight bar (3 sets, 12 reps)
superset w/
12. Mountain Climbers (3 sets, 15 reps ea. leg)

13. Cable Rope Overhead Tricep Extension (3 sets, 12 reps)


Today: Legs --- focus on glutes/hamstrings

1. Seated Leg Curl (3 sets, 15 reps)
superset w/
2. Reverse Lunge (3 sets, 15 reps ea. leg)

3. Stiff Leg Barbell Deadlift (3 sets, 15 reps)
superset w/
4. hybrid jump squat where you do a bounce-jump, bounce-jump, squat which is one rep (3 sets, 15 reps)

5. Single-leg squat (3 sets, 15 reps)
superset w/
6. Swiss Ball Leg Curl (3 sets, 15 reps)

7. Low Pulley Squats (3 sets, 15 reps)
superset w/
8. Pistol Squats (6 reps, 4 reps, 2 reps --- these really suck)

9. Lying Single Leg Cable Curl (3 sets, 20 reps)

Calf Circuit complete 3 times
1. Standing Calf Raises (20 reps)

2. Jump Rope (1 min.)

3. Seated Calf Raises (20x)

Legs definitely feeling it tonight. Tomorrow is cardio and Abs/Core

Really tore it up sparring last night.

Clearly won all of them, but did sadly take a strange shot to the upper part of my jaw that pushed it out of place for a minute. I couldnt close my mouth at first and stupid me forced it. Hurts a lit this morning but should be OK.

It sure burned the calories though! All together, 30 soild minutes of pure fight time. I was buckets of sweat!

Lost 8 lbs since July 1, moving on down. Did 20 minutes of cardio this morning, then 40 minutes of triceps work, per the Y program. My arms actually feel... good.

It's nice.

You rock Goal!

Good job Goal, keep it going.

Wow Goal! That's fantastic!

Taking today off for birthday and gonna hit it hard this week. Especially since my nutritionist set me a plan up for dieting.

So, my workout partner is insane an decided it would be a good idea for us to do Jim Stoppani's 6-week Shortcut to Shred program. We started Monday and it's definitely kicking my butt. Below is a link to the program if anyone is interested in trying it, or modifying it. I like Stoppani, he knows his stuff and I'm a big fan of high intensity weight lifting and cardio.

Bodybuilding.com - Jim Stoppani's Shortcut To Shred: Training Overview

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I'm running the Marine Corp Marathon at the end of October. (My first, and last, full marathon.)

I average about 30 miles per week for most of the year(s), but the conditions down here in July, August, and September are no joke and I usually regress some during those months. I don't really have that luxury now. After half-assing it since mid-July, it's now time to start ramping up the miles in preparation. I'll hit 35-36 miles this week and look to peak at about 50 by mid-October. Typical conditions are currently a heat index of 94-96º at 7PM. The temps aren't so bad, it's the humidity that kicks my ass. When I get home from a run I am as wet as if i'd jumped in the pool with clothes on.

As Henry said- not a lot of fun.

Dang Chris, mucho respect for you. I could never do a marathon, you people are cray cray

I have never wanted to do one either. Swore I never would. Special circumstances changed that.

My son, who knows well that I have zero desire to run a full, asked my if I'd consider running one with him. To do it as a life experience, something that we could share in, running the distance and crossing the finish line together.

Of course I said yes.

Doing it in a city that we both love? Even better.