Where do our exercisers work out and what do you do?
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I do 3 sets of 10 of 155. I should put the extra 10 on each side and do my once-and-future body weight of 175. I’ll probably do that next time.
My squats are 315, also 3x10. I should add a tad to that to do 2x my body weight. I’ll do that next time too.
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By the way, I gave ChatGPT my exact workout routine and asked it to critique based on my goals. It made what I thought were good recommendations that were not upsetting the apple cart, just pointing out redundancies, some order changes, and a couple weak spots.
Then it asked me if I wanted critique on my diet so I entered a fifteen day average of my macros, then my actual typical meals, and it did the same (I’m good on calories and protein, it wants me to shift some fat calories to carbs) and gave me specific suggestions how to do it
We’ll see what the results are, but I found both exercises useful and informative.
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I’ve started to incorporate rest days. I still am active 7 days a week but I do push, pull, legs, rest then repeat, so 3 days on one day off the weights. The rest day will be biking outside when I can or inside when i must. But regardless I’ll do enough to close my rings on my Apple Watch.
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This looks like a great way to increase grip strength. And just as a change up from my regular pull-ups.
A shame my gym used covid as an excuse to discontinue towel service permanently.
https://www.facebook.com/share/v/1Cnr87pamG/?mibextid=wwXIfr
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I’ve been trying to incorporate a stretching routine into my days. My gym has been closed for remodeling the past two weeks so I just got back today. The remodeling is unimpressive but ok. While it’s closed I’ve been focusing on cardio which has resulted in some pretty bad foot nerve pain. Between NSAIDS, opiates, Tylenol and increased hydration I think I’ve got that under control, but it was bad.
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Daily, with no gym in my life, I do stretching exercises on getting up, mostly learnt from aikido:
neck, shoulders, arms, hands, waist; then hamstrings using side of bath as a support, and squats.
Also 3 standing exercises...
toe raises holding breath, breathing in & out with circular arm movements (to sink and relax and for balance).
5 minutes well used.Due to an 'old war wound' I stretch my back before getting out of bed, alternate knees up pressed to chest, then over to side while looking opposite way.
Part of counteracting the aging process.
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I've been lifting and running for decades - but both activities actually seem to inhibit, rather than increase flexibility. I tried some online programs such as Dynamic Runner and a yoga program called Asan Rebel - but for the past 18 months I've been using a program called Ladder. I like this program because it offers a variety of different coaches - so if you can change your focus depending upon goals and type of instruction you are seeking. They have programs for bodybuilding, strength training, free weights, body weight only, etc. They have 3 different Pilates program. I chose one called Team Define - and yes, it is primarily focused for women clients. If you're wondering how/why I found this program, Let me post just one of the zillion promotional videos that the instructor has posted online.
Link to video Link to video
Some folks like the idea of going to a place at a certain time and knowing that the time is dedicated to that activity. I actually like the face that I can choose when I'm going to do the class. While there are 6 new classes per week, they also have a variety of add-ons or substitutes based on a particular focus, strength, flexibility, cardio, etc. - along with full body, upper, lower, etc. And you can pause the program if you want to take a drink or need a break.If anyone is interested in trying the program, they have a 7 day trial for free- but as a zealot, I can get you a 30 day free trial. They have a sorting algorithm to help select a program in line with interests - but after watching Maia, I went with her.
I started with 3 classes a week commitment but eventually moved it up to a 7 day commitment. She works in yoga, Pilates and moderate weights.
They have a meaner Pilates person - that I tried - but opted out after a bit - because it was a bit too intense for my level of interest. I'm already doing a pretty aggressive lifting program - and her program seemed to interfere with that - my focus is better met with Team Define.
DM me if you're interested in the 30 day Free trial (as opposed to their 7 day) program.
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I just took about a week off. It was unplanned but not too surprising. I was traveling for our big annual conference and the hotel gym was kinda shit, so I ended up just doing 30m of bike or treadmill every day. Nothing more.
But man, I hit the gym today for the first real workout in a week and a was a PR machine. Everything was just easier than it had been.
Is this just a fluke or is a periodic recovery week that good?
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Welcome to Taperville.
At least that's what we called it in my marathon days. You train all summer eventually getting to 40-mile weeks (running), but as the race approaches, those last 2-3 weeks you reduce to only a few miles (maybe 10-15 miles for the whole week?) which is very easy. Come race day, you are rested, recovered, and your body is PEAK for performing. Hello, PR.
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I've never noticed any particular improvement after a few days off, but I'll be off today through Saturday so I'll try to notice. Normally I'm not stiff at all from lifting after my body got used to it, but I've upped my routine. I do 30 minutes of cardio (bike/elliptical) six days a week and alternate days of upper body with days of legs/core. I've added half a dozen machines I don't normally do and my body has been complaining a bit. It will get used to it.
Kluurs, I'm going to take a look at that Ladders program as I need to stretch more.
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I guess it depends on how hard you were training before the time off. You can get better simply because you were overtrained before (which is likely for you, as your reach exceeds your grasp). THere's a book called Hard Gainers by Stuart Mcrobert which illustrates his journey as a guy who can try way harder than the next guy, but didn't actually see results, until he relented on the effort.
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My V02 max declined a LOT over the past couple of years - very noticeable with my running. I was used to running 8 miles with a fair amount of ease. For the past couple of years, I've needed to do more walk/run kinds of things and for less distance - but...the past couple of weeks, I'm doing better and I'm seeing that reflected in my V02 as well as pacing. I'm not sure what to make of it - but being nearly 72, it may just be a moment of delusional good feelings.
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