Current Events > How are your fitness goals coming along, ce? Rejuvenated

(+) Yeah! (+)

Are you documenting your workouts and weight? Really helps me stick with it and continue to make gains (even if it is slow)

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I feel like I've been making nice progress. A handful of months ago, I got a weight bench from my mom's house that no one was using and ever since I've had this pretty standard weekly light exercise routine, some occasional jogging and I've been trying to eat/drink certain things while avoiding others. Lately, friends have been making nice comments about body and I can't tell you how much hearing stuff like that encourages me to keep it up!

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What kind of routine do you do bro

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Balrog0 posted...

I guess everything's relative lol. Probably a bad idea to compare yourself to other people (though I still do and feel bad compared to how well others seems to be progressing)

Yeah it is. Several guys in my city have youtube channels, and they are jacked and strong. Catching them seems like an impossibility.

On the other hand an online community I am in has quite a few overweight women. Almost all of them super self-conscious of their bodies. Some have even gone the lengths of getting surgery. I make an effort to not talk about my body nor show it much because people can't help but make things about themselves

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fasting today since i won't be working out until tomorrow night.
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Yesterday I was 200.8 lbs so I'm really close to my goal of 194.0

Was hoping to achieve this at the end of the year but when covid-19 first hit I kinda stopped everything for 6 weeks.

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United_World posted...

I feel like I've been making nice progress. A handful of months ago, I got a weight bench from my mom's house that no one was using and ever since I've had this pretty standard weekly light exercise routine, some occasional jogging and I've been trying to eat/drink certain things while avoiding others. Lately, friends have been making nice comments about body and I can't tell you how much hearing stuff like that encourages me to keep it up!

Nice, I hope you stick with it! I hear tons of people talking about how you should do it for yourself and for your health, but tbh for me there's nothing nicer than getting compliments and realizing other people can see the difference. Makes it all feel more worthwhile.

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Anony1125 posted...

Nice, I hope you stick with it! I hear tons of people talking about how you should do it for yourself and for your health, but tbh for me there's nothing nicer than getting compliments and realizing other people can see the difference. Makes it all feel more worthwhile.

Absolutely! There was a period in time where I was both really skinny and I use to eat a lot of bad shit when I get really depressed. I was doing some basic exercises here and there in between that. Nothing I was too committed to. At some point I wanted to drop some bad habits and hopefully bulk up in weight at the same time. Plus, I've been becoming more and more committed to some exercises overtime, and this pandemic gave me an excuse to focus on that even more. It took some years, but at 5'7", I'm at around 154lbs. On top of my regular exercising routine, I'm pretty happy with that.

It definitely makes it all the more worthwhile when longtime friends take notice.

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I pretty much haven't seen anyone (except gas station attendants) since March. Gonna be interesting to see if I get any comments when the office opens back up.

[LFAQs-redacted-quote]


That makes sense, I'm so bad at freestyling personally so I need a pretty structured program otherwise I just fall off.

Don't think I've ever seen back extensions on an upper body day but I mean it is your upper body. I've never really thought about it

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I've been sticking to my push/pull/legs routine for the last 2-3 years but maybe I should switch it up

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Anony1125 posted...

Nice, I hope you stick with it! I hear tons of people talking about how you should do it for yourself and for your health, but tbh for me there's nothing nicer than getting compliments and realizing other people can see the difference. Makes it all feel more worthwhile.

If it makes you feel any better, every aspect of my routine is centered around looks and getting compliments. I dont care much about being stronger. I just want to look better with my shirt off and impress people. It's super shallow but it's gotten me in a much healthier condition as a byproduct.


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Jiek_Fafn posted...

If it makes you feel any better, every aspect of my routine is centered around looks and getting compliments. I dont care much about being stronger. I just want to look better with my shirt off and impress people. It's super shallow but it's gotten me in a much healthier condition as a byproduct.

I mean if you are going to workout for looking better, stick to that. Strength is a natural side effect. Vice versa for strength gains.

I wouldnt gain strength to attract women though

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Well did 150pl push ups and 150 curls today. Sets of 30 a piece.
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Well, at this point, I mainly want to get stronger and more athletic. I'm not worried about looking better exactly after losing the weight.

I'd definitely like to jump higher

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Balrog0 posted...

Well, at this point, I mainly want to get stronger and more athletic. I'm not worried about looking better exactly after losing the weight.

I'd definitely like to jump higher

Same here. I just know I can low ball my lifts since even 75% may sound impressive

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First workout after deload

Originally thought I hadnt made any strength gains. Then I just realized I was mentally tired and flubbed my plate math. So, I actually upped my working weight in pretty much anything.

On the downside the injury I was giving a rest did not get better. Tendinitis feeling type of stuff. Im gonna try and distribute my arm focus day throughout the week and see if that helps. If not I'm gonna have to remove direct arm workouts from my routine for a bit.

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Weight down to 179.

I still haven't figured out my optimal rest days. I'm thinking Legs-Pull-Push-Rest and do a 4 day cycle like that. The alternative would be just keep cycling PPL and take every weekend off. The official format is only 1 rest day in a week.

I work out 5 in the morning and every night end up sleeping about 7.5 hours. I feel fine, but after several days it somewhat starts to build up. So I think taking that extra rest and sleeping an extra 1.5 hours in the morning would recharge me pretty good.

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You could switch to a routine with more volume per day but less days per week. When I was doing 531 for beginners every week has 4 rest days to 3 lifting days (cardio is recommended too though ofc)

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Hell yeah brother.

Deload week so it was an easy day. Bench, db rows, facepulls, lateral raises, band pulldowns.

Been trying to eat more eggs and nuts to gain weight


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Lol seems gross my man. Then again I had little caesars not too long ago

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there's these low carb tortillas I sometimes get when I want to eat a lot and not feel guilty. they're 5g carbs, 25g fiber, 9g protein, for 110 calories each. really filling and taste exactly the same somehow

but then again I have a lose weight problem, not a gain weight problem

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ThyCorndog posted...

there's these low carb tortillas I sometimes get when I want to eat a lot and not feel guilty. they're 5g carbs, 25g fiber, 9g protein, for 110 calories each. really filling and taste exactly the same somehow

but then again I have a lose weight problem, not a gain weight problem

Eh I'm not as lean as I'd like to be, either, I just decided based on my goals and how I felt that I should probably try to gain muscle before trying to lose more weight.

I just find it harder to gain weight than I ever thought it would be since I've always been fat. I don't even eat super 'clean' but it's tough to stay on it day in and day out

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Gyms closed down in my area again so now I need to get used to running in the cold again :(

Balrog0 posted...

Eh I'm not as lean as I'd like to be, either, I just decided based on my goals and how I felt that I should probably try to gain muscle before trying to lose more weight.

I just find it harder to gain weight than I ever thought it would be since I've always been fat. I don't even eat super 'clean' but it's tough to stay on it day in and day out

ah so you're on a bulk. you probably already heard all the advice out there but have you tried eating more fat? peanut butter in particular is like the easiest weight gain food for me to eat. you could probably eat several tablespoons of it at once with toast or whatever, without realizing just how much peanut butter you're eating. whole milk to wash it down if you can tolerate it

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I'm trying to get back into my routine after traveling to visit my family last week.
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Ughh ate too much again today. So it means another fasting extra hard workout coming. How do i distract myself from food?
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I'm thinking what I'll do is this schedule for PPL:
L-P-P-Cardio-L-P-P-Rest

Only reservation is doing a bunch of cardio the day before legs. But I'm at relatively low weight right now on my squats so it should be doable for at least the next 4-6 weeks until my squats start to feel really heavy.

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Ugh it's afternoon and I haven't eaten today. Gotta deadlift later

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What kind of leg work you doing dude.

I need ideas. I been doing hip thrusts, calf raises, and that's about it aside from squats and deadlifts.

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As much as I like leg day

I hate leg day

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Benched 240 for the first time. Next Anchor period i hope to do it for reps (or 110kg)

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doing a full on sprint training cycle now that i'm back in the gym. note that this is absolutely not normal (and perhaps counterproductive, depending on who you ask) for a distance runner to be doing - but of course as i will continually repeat i am not a true distance runner.

couple days ago ran 12.7 for 100m twice. lifetime best is 11.9. i think it is theoretically beatable even in my ripe old age of 27 but i'm certainly not going to do the work for it.

lifting numbers still embarassing, but increased deadlift +20 and squat +10 since last week. could probably do more too, but i don't want to overexert and not be able to run from soreness.

Colorahdo posted...

how do you calculate vertical into your running miles? My long runs often go an hour over schedule as I have 2000+ft of gain

i have always lived in or near NYC so I get pretty much 0 vert on my runs. i don't have a lot of experience with this unfortunately. running community would probably say it's probably ok to get crazy vert in a super long duration run once or twice a week. but it would definitely fall into the "quality day" category i mentioned earlier

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BreezyExcursion posted...

doing a full on sprint training cycle now that i'm back in the gym. note that this is absolutely not normal (and perhaps counterproductive, depending on who you ask) for a distance runner to be doing - but of course as i will continually repeat i am not a true distance runner.

couple days ago ran 12.7 for 100m twice. lifetime best is 11.9. i think it is theoretically beatable even in my ripe old age of 27 but i'm certainly not going to do the work for it.

lifting numbers still embarassing, but increased deadlift +20 and squat +10 since last week. could probably do more too, but i don't want to overexert and not be able to run from soreness.

i have always lived in or near NYC so I get pretty much 0 vert on my runs. i don't have a lot of experience with this unfortunately. running community would probably say it's probably ok to get crazy vert in a super long duration run once or twice a week. but it would definitely fall into the "quality day" category i mentioned earlier

Just jogged 45 solid minutes. Stuff feels awesome afterwards.
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yea 45 minutes is the sweet spot for me for endorphin rush. if i run for 30 minutes i start getting pumped and feeling good right as i'm about to stop. any longer and i get the rush but feel like crap when it wears off.

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BreezyExcursion posted...

doing a full on sprint training cycle now that i'm back in the gym. note that this is absolutely not normal (and perhaps counterproductive, depending on who you ask) for a distance runner to be doing - but of course as i will continually repeat i am not a true distance runner.

Hey man, if you had the time at some point, I'd love if you could post some kind of sprinting workout template. It would really help me out.

And how do you time yourself precisely for that kind of run? I'd like to track my progress too if possible

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Balrog0 posted...

Hey man, if you had the time at some point, I'd love if you could post some kind of sprinting workout template. It would really help me out.

And how do you time yourself precisely for that kind of run? I'd like to track my progress too if possible

I think some use apps on their tablets, I know Alex Enkri uses one.

As for sprints I'd be interested too. Jim Wendler has some sprint conditioning in his new book based on sprinting for a mile (ie you take 1600m and divide it up)

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Here's a really really good thread on sprinting for beginners. Touches on the different energy systems used in sprinting... What you do and why.

This is good in forum format as opposed to reading a book or something - any misconceptions are quickly cleared up by the experts. Pay attention to the "V" guy in particular:

https://www.letsrun.com/forum/flat_read.php?thread=7836514

My cliffnotes:

• You want to develop max speed first. To do this, you need to hit your max speed. 60m is a great length for this. An untrained person probably can't hit their max speed in 30m or 40m. Going longer than 60m, say 100m, you'll hit your max speed but by the end you're most likely slowing down and the additional distance means you'll need more rest. Even 10 meters makes a huge deal in this kind of work.
• The workout primarily discussed in that thread is 5x60m full rest between reps - I do this once a week but you can probably do it twice if you're not also distance running.
• Aside from max speed stuff, you want to do speed endurance stuff. You can probably only run at max speed for 3-4 seconds, after that you're still running near that speed but slowly decelerating. You can improve the length you can hold your top speed by doing longer reps of like 100-200. Max speed is more important than this because it doesn't matter how long you can hold your max speed if it's not that fast in the first place.
• REST BETWEEN REPS!!!!! - Sprinting is not distance running. If you are not resting enough, you are not going to hit max speed and turn your sprinting workout into an endurance workout. Distance runners and sprinters both might do 200m reps. But the sprinters may take 10 minutes between reps while the distance runners do 30 seconds. The training effect of the 200m rep is then of course entirely different.
• As an adult who lifts and wants to sprint, I'd probably say continue to lift, and add sprinting 2-3x a week. 2 of those days on top speed, 1 on speed endurance. Even if you're a NCAA sprinter who has practice 7 days a week, you are indeed spending a lot of time in the gym, and only going hard a few days on the track. The non-sprint days might be focused on plyometrics, flexibility drills.

Timing is tough. In a legitimate sprint race, or say, an NFL 40yd timing is electronic. Even at a real track meet, if they don't have electronic timing, if you raced 200m or below, your time is not considered legitimate. Humans simply aren't precise enough to time these properly.

To illustrate this, a 55m or 60m race at a high school track meet with no electronic timing, they may assign a different official/ref to time each lane, and it's VERY frequent that the 2nd place guy might end up with a "faster" time than the guy in 1st place due to human error. In that case they respect the actual finish order, however use the fastest recorded time for both of them.

So for training solo, you need to find something consistent and reliable to track your progress. If you time the same way every time, you should be able to get a ballpark of how you're progressing even if it may not be fully accurate.

I personally time with my watch but there are 2 disadvantages here in that I cannot down start, and I slow down slightly at the finish to hit my watch again for the time. I stay honest and hopefully consistent by opting to hit the watch after the line rather than before if I'm not in a natural position to hit my watch at the line.

I know some who literally set up a camera, and then hand time the video footage. I'm not doing that in NYC lol.

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Super helpful, dude, thank you.

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Just ran twice today.
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CosmicShadows posted...

Just ran twice today.

What's got you so pumped up lately, bro? There a girl you're trying to impress?

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Simp posted...

What's got you so pumped up lately, bro? There a girl you're trying to impress?

Just trying to get in shape. Plus I've been esting too much lately. <__<
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I dunno if its bad that I'm going from 0 to 100, but current stats:
6'0, 180lbs, 31m
With 'light exercise 3x/week' my maintanence is 2500
So my calorie goal has been 1500.
In reality I do PPL so I lift 6 days a week and I run between 0.5 to .75 mile every day for warmup. (I'm ramping up the warmup run every week). On my rest day I ran 2 miles. So I'm running about 5-6 miles per week right now.
Goal: 165 lbs.

Its been 1 week.

Theres always some factor that makes my counting inaccurate. A while back I was underestimating my portions. Before that I underestimated my calories burned from working out. Now I think I'm underestimating my calories burned by just daily movements since I've had a few weeks off sitting around at home. Which makes sense I dont get too hungry at home and its manageable. At work I get really hungry.

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Im about to hit one one my running goals I set for myself. Early October I decided to get back into running and to quit drinking, eat better etc. I ran track in high school sophomore and junior year and going into the summer before senior year I agreed to join the cross country team in the fall and part of the training for that was to run 200 miles over summer break. Theyd give you a 200 Mile Club tshirt and it was pretty cool to be a part of that. Well I flaked on that as well as joining cross country. Got too caught up with getting my license and hanging out with friends all summer. To this day over 20 years later, that was one of my biggest regrets. So when I started running again in October I did a rough estimate of what summer break would be ~80 days and made my goal to run 200 miles in 80 days. As of today I have 16 miles to go with 16 days left. Im also running at the same pace as I did my first year of track 23 years ago. Feels good man.

I'm just a fat piece of shit alcoholic that weighs 210 ibs. 6'0" But I like to lift weights when I'm not distracted by games and if I had someone to lift with I'd be a decent size.

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