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

(+) Yeah! (+)

Welp got a pr. Went 7.68 miles in 20 minutes, previous best was 7.49

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Trying to lose a little weight while stuck in the house. My family has a exercise bike but its the shittiest and least comfortable machine money can buy so I dont use it. Other than that I got no equipment. Did this yesterday within about an hour and a half.

-300ish Jumping Jacks
-30 Left Side Leg Lifts
-30 Right Right Leg Lifts
-30 Normal Leg Lifts
-30 Seconds of Planking

Resting today since I am a bit sore, although I did do a 20 min walk around the block. Have not gained any weight during quarantine but gotta keep active a little. Should probably get around working out my noodle arms tho lmao

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Yeah this recumbent bike my gf got me hurt my ass and lower back until I got a comfy seat cushion for it

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Weighed in today at the lowest I've been, 252.8lbs, finally made it past the dreaded 253 scale number, hopefully It keeps going down and I'm able to crack under 250lbs by the end of this week.

Let's get this sucker to 500 guys!

Heck yeah dude

I forgot to weigh myself today actually!

Hopefully tomorrow's number ain't bad

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i went on a 5 mile walk yesterday and it winded the heck out of me as opposed to how i feel on a 5 mile run. i have no business moving outside for more than an hour.

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https://youtu.be/MY6nKL59L1o

This is a great video that was put up yesterday.

Hopefully it will help people here.

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05/26/2020

Morning weight 253.9

Resting heart rate: 85

Stomach: 45 & 1/2 (down 1 inch)

Waist: 44 (down 1/2)

My stomach girth went down a whole inch. I think it's because of the exercise program I added a few days ago. My weight is hovering more in the 252-254 range now, as opposed to the 254-256 range. My waist also went down half an inch. Very good progress. Body composition and performance continue to improve. Today I jogged for like 10 seconds and I felt so light on my feet. I used to feel so heavy and clunky. My time on my walks went up by like 10 seconds, but I think that is because of the heat, it was like 80 degrees outside.

This is my exercise program:
Standing hip abduction x15 each leg
Wall push up x15
Bilateral Calf raises x15
Squats x15

Takes me like 5 minutes, this is on top of walking 1-2 mile each day.

Nice dude, I should really start measuring inches and not just weight myself

I did okay on the bikey bike today, good on the diet, hovering around 161 these days

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did the crucible today

basically 8 exercises
50 reps each
with commando plank crawl things for 45 in between each one

i was doing okay until 3 leg exercises in a row came....and my front delts are toasted after deciding to try 20 lb DBs for overhead press at 50 reps....thought it'd be easier haha

Like one 50 rep set?

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yes haha

Great I'm like a bear. I gain all this weight for the winter and lose it in the hot seasons. Plus, I'm playing alot of switch Zumba, Just Dance and Kickboxing.

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Romes187 posted...

yes haha

I use 15 lb weights for db ohp and I only do them in sets of ~12

How can I be strong like you when I grow up romes?

ridaoct17 posted...

Great I'm like a bear. I gain all this weight for the winter and lose it in the hot seasons. Plus, I'm playing alot of switch Zumba, Just Dance and Kickboxing.

There's never been a time in my life when I've lost weight without trying lol

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05/27/2020
Morning weight 253.5
Resting heart rate: 82
Stomach: 45(down 1/2 inch) (down 4 inches since the 14th)
Waist: 45 & 1/4 (up 1 and 1/4th) (down 3/4ths an inch since the 14th)

Reached a pretty good milestone today. My stomach girth is now 45 inches, which is a whopping 4 inches lower than when I began measurements on the 14th. On the flip side it seems all this fat has gone to my waist or something as it went up over a full inch, but is still down nearly an inch from the 14th. I'm not lying about this, I measured my waist a good 5 times to make sure I wasn't making any mistakes and it was always in 45 inch range. My weight is pretty much the same, down a pound since I last posted. Nothing that really indicates to me the number is heading down. Resting heart rate is still in the 80s, I would like to get below 80 again consistently. Overall I'm satisfied with the results, stomach girth having gone down as much as it has tells me I'm on the right path. It would be nice to reach 250lbs this week, but I'm not getting my hopes up anymore. My body is transforming and that's all that matters. My performance is still doing pretty good. I added a very basic workout regimen which I'll post below.

15ea standing hip abduction
15 bilateral Calf raises
15 sit to stand squats
15 wall push ups

Takes me about 5 minutes to perform and is very easy. Maybe by the end of the week I'll increase the volume to 25 reps on all the exercises.

@Balrog0 I recommend taking measurements, it's something else to get excited about and is another health marker to help track progress. Like for me, weight has stayed around the 253-255lb mark for like 2 weeks, if I hadn't taken stomach and waist measurements I would probably be really frustrated right now and think I'm doing something wrong.

Balrog0 posted...

How can I be strong like you when I grow up romes?

squats and oats

i made it 30 reps before dropping to 10lbs

they were actually Arnold presses now that I think about it more

other tips: when youre in your early twenties, lift heavy and juice hard before losing it all to responsibilities. Then when you come back, your muscle memory snaps you back quicker

final tip: I am not strong and everything always hurts

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lincoln002 posted...

05/27/2020
Morning weight 253.5
Resting heart rate: 82
Stomach: 45(down 1/2 inch) (down 4 inches since the 14th)
Waist: 45 & 1/4 (up 1 and 1/4th) (down 3/4ths an inch since the 14th)

Reached a pretty good milestone today. My stomach girth is now 45 inches, which is a whopping 4 inches lower than when I began measurements on the 14th. On the flip side it seems all this fat has gone to my waist or something as it went up over a full inch, but is still down nearly an inch from the 14th. I'm not lying about this, I measured my waist a good 5 times to make sure I wasn't making any mistakes and it was always in 45 inch range. My weight is pretty much the same, down a pound since I last posted. Nothing that really indicates to me the number is heading down. Resting heart rate is still in the 80s, I would like to get below 80 again consistently. Overall I'm satisfied with the results, stomach girth having gone down as much as it has tells me I'm on the right path. It would be nice to reach 250lbs this week, but I'm not getting my hopes up anymore. My body is transforming and that's all that matters. My performance is still doing pretty good. I added a very basic workout regimen which I'll post below.

15ea standing hip abduction
15 bilateral Calf raises
15 sit to stand squats
15 wall push ups

Takes me about 5 minutes to perform and is very easy. Maybe by the end of the week I'll increase the volume to 25 reps on all the exercises.

@Balrog0 I recommend taking measurements, it's something else to get excited about and is another health marker to help track progress. Like for me, weight has stayed around the 253-255lb mark for like 2 weeks, if I hadn't taken stomach and waist measurements I would probably be really frustrated right now and think I'm doing something wrong.

Oh yeah, it just feels like a hassle? But I guess that's a lazy excuse not to do it

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It takes less than 5 minutes to do. Up to you if you want to do it, it's definitely worth the time and you'll be in a better mood when doing progress checks. I do it every morning after brushing my teeth.

Running into an odd issue. I'm doing quite a bit of time on the row machine. It's creating some chafing in my thigh/crotch area because the position I'm in forces my junk to sit on my thigh. Thankfully doesn't hurt or itch but I don't enjoy the look. I had some minor issues with it in the past but it's ramped up as it's gotten hotter/more humid.

May have to forego the leg extension movement and make it a pure shoulder exercise. I'll order a pair of compression shorts and see if that can help keep my junk off of my thighs. I might be able to alter the exercise by taking my legs out of the stirrups too. It's just such a weird issue that I hate for it to alter my workout.

Any of you runners use any creams or anything to avoid similar chafing issues?

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lincoln002 posted...

It takes less than 5 minutes to do. Up to you if you want to do it, it's definitely worth the time and you'll be in a better mood when doing progress checks. I do it every morning after brushing my teeth.

Yeah I have a measuring tape and anything. Do you have a link or something about how/where to measure?

Lool my boss asked me about my workout routine at our weekly meeting this morning


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Balrog0 posted...

Yeah I have a measuring tape and anything. Do you have a link or something about how/where to measure?

Lool my boss asked me about my workout routine at our weekly meeting this morning

I can provide my certifying bodies measurement sheet for you through facebook if you like my page "Credo Training", shoot me a message and I'll send you the sheet it has pictures to show you where to do it. If you don't want to I understand, I just measure at the most fattest area lol that way it's easier for me to know whether I'm doing things right, but since you're actually in shape the sheet might be helpful.

Just did a few rounds of a body workout while watching Sopranos. Gotta stay inside today its 105 outside

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I wish I had some air conditioning. Tried running a 5k on my treadmill today but it's 82F inside and I noped out of that pretty hard. Even just incline walking for 45 min is causing me to sweat like a pig. Going to have to switch to the mornings.

i don't feel particularly good today (headache/brain fog) but i think i'm going to TT mile tonight anyway. have been doing a bit more speed work than since my last attempt, so I *should* be able to go faster.

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i dont post here regularly but ive been watching my food (+ intermittent fasting) and have been working out almost every day of lockdown. i lost 10kg and my body is getting toned shapes! it was not my goal to lose anything specific, but its nice to know the numbers are proving my dedication.

im proud of yall whove worked out especially in these times, also before, and beyond. couldve been a couch potato like i see a lot in my surroundings, but instead were getting better!

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i set a new mile PR last Saturday

last time i ran a mile was middle school and it was 25 minutes

this time i got 11 minutes and my quads felt destroyed for 4 days

i thought doing a month of insanity would help my endurance but my lungs were on fire like half a mile in lol

also month 2 of insanity makes my entire body feel like its been put thru a blender
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so decided to do what was basically a high school dual meet sim, ran a mile then an 800m about 20 minutes apart:

Mile: 5:30 (Strava told me 5:19, but i'm going by the 400 splits on my watch 80-83-87-80)
800m: 2:30 (Strava says 2:28, splits on my watch are 75-75)

The 800m (my main event back in HS) was a lot of fun. I was a little gassed from the mile, but I could feel that kind of race fits me much better naturally. Forgot how you can feel like you're fucking flying on the second lap but in reality you're going even at best.

I wish adult track meets were more of a thing, there aren't really many opportunities to race anything lower than a 5K.


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I wonder why that is. I'd be much more interested in shorter distances myself

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I think my best mile time in middle school was maybe 10: something and I was proud of that. I usually did more like 13 minutes, one of the worst in my pe period

But on shorter distances I was a lot more competitive even though I was fat.

I think it was 100m (is that a thing? Whatever the shortest was, I think it was a quarter of a quarter mile) where I was actually pretty good. By which I mean like ... Better than the median

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Oh yeah, I plan on going for a third. I'm gonna make these topics at least until I'm not working from home any more

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I looked in the mirror and didn't like what I saw today. Quarantine bod in full effect. I've gained at least ten pounds in these past two months.

I ran sixteen minutes at a ten minute mile pace on the treadmill, with a three minute warm up and cool down of walking at 4 mph.

I smoke and haven't ran in probably three years. I'll be 28 next week. When I was 18-19 I was running three to four miles a day at sub six minute pace. It's kind of embarrassing to see where I am now.

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Balrog0 posted...

Oh yeah, I plan on going for a third. I'm gonna make these topics at least until I'm not working from home any more

Yeah generally outdoors 100m will be the shortest event, though they run 55m and 60m indoors.

It's kind of crazy how intricate sprinting is beyond just being fast. My top speed was about the same as the sprinters on my team, but I would get absolutely smoked by them below the 200m since I can't generate nearly as much power coming off the blocks, can't accelerate as fast, can't react to the gun as fast, etc. In a race that's only going to go 10 seconds, those little things really matter. Whereas in a distance race it's not all that rare for someone to get tripped and fall in the race and still manage to win.


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I coach high school track and I split my workouts into 2 main types-

workout 1- strictly power and acceleration. We focus on technique in coming out the blocks and pushing through the ground as hard as we can. Volume is extremely low.

Workout 2- conditioning. We overtrain with high volume. Still emphasis on acceleration.

My goal is mainly to keep my athletes from peaking too early in a race. You can be lightning quick, but if you peak before the halfway mark youll get smoked.


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Got through most of my nights. It was rough. Usually on nights I can sleep like 6-7 hours during the day but things happened almost every day where I ended up getting only about 4-5 hours of sleep each day, then went straight into a 26 hour shift sunday. Super sleep deprived. I ended up increasing my calories as to not eat away at my strength and size gains I had made. I haven't weighed myself but I'm probably at like 182 or so.

Still getting shitty sleep but its now been about 8 days since I worked out, so I'm forcing myself to lift this morning.

Working nights this friday, then off for the weekend, then 2 weeks day shifts, then 2 weeks nights. As long as I'm not doing back to back shifts (26 hrs straight), I'll be okay. Schedule was extremely rough. We'll see how much strength I lost. I wasn't worried about the 1 week break, it was mainly the crazy sleep deprivation.

Hang in there man, isn't next week when the in laws visit too?

Both February and May were basically a wash for me but the important thing was not letting myself keep sliding. As long as you get back on track it doesn't matter what happened one or two weeks

Today I weighed 159.0 which is just within the normal bmi range for me

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In-laws trip got cancelled thank god.

So I restarted my workout today, it actually went well. Again, I'm only on week 6 and I arbitrarily started low on all my weights - started with 25 lb plates for squat and bench and 45s for deadlift. I've been going up by 5 lb plates per week aka 10lb increments. This is the most I've squatted and deadlifted in years.

Goal is just slow and steady. Not in a rush to break PRs or in a rush for a 6 pack - I think thats whats allowed me to be so consistent and not crave anything bad. I made myself eat fatty foods just to stay above maintenance for 1 week .

Romes187 posted...

squats and oats

i made it 30 reps before dropping to 10lbs

they were actually Arnold presses now that I think about it more

other tips: when youre in your early twenties, lift heavy and juice hard before losing it all to responsibilities. Then when you come back, your muscle memory snaps you back quicker

final tip: I am not strong and everything always hurts

Lol this actually isnt bad advice. I look better now in my late 20s than I did in my early 20s, but can confirm early twenties is arguably the best and easiest time to lift, esp assuming youll be in college and responsibilities are a whole different ball game. Way more time in your day to eat enough and life is easier when you have to be awake at 8:30-9am to be in class at 10am than being somewhere at 8am 5-6x per week.

Lifting in your later 20s is still good. If only because more money lets you buy better quality food and often means lower cortisol.

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boy my legs are sore today. gonna order popeyes for lunch and probably bike tonight.

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im pretty damn sore today from push yesterday

think today is legs and i dont want to do it

Billy__Beane posted...

In-laws trip got cancelled thank god.

So I restarted my workout today, it actually went well. Again, I'm only on week 6 and I arbitrarily started low on all my weights - started with 25 lb plates for squat and bench and 45s for deadlift. I've been going up by 5 lb plates per week aka 10lb increments. This is the most I've squatted and deadlifted in years.

Goal is just slow and steady. Not in a rush to break PRs or in a rush for a 6 pack - I think thats whats allowed me to be so consistent and not crave anything bad. I made myself eat fatty foods just to stay above maintenance for 1 week .

Yeah, I feel you. I have 1.25 plates and I only went up 2.5/5 upper/lower per workout when I started back up.

I'm 20 weeks in, started doing 115 on deadlifts, squats, and bench, 65 on ohp, all for 3x5 @ 185 bodyweight

My last heavy sets I did 182.5x3 squat, 187.5x3 deadlift, 140x3 bench, and 77.5x5 ohp at 165 bodyweight

I would have been embarrassed back in the day but the only one of those I'm disappointed in is my ohp. But I hurt my shoulder a couple months ago, haven't been wanting to push it too hard.

BreezyExcursion posted...

boy my legs are sore today. gonna order popeyes for lunch and probably bike tonight.

Romes187 posted...

im pretty damn sore today from push yesterday

think today is legs and i dont want to do it

This is my first real workout after doing my easy deload week... Wish me luck

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I think Im gonna commit to a ketogenic diet for the month of June with Saturday being an OMAD/cheat day.

Actually had a really good workout today... I've never done a deload before (at least not a real one I've programmed) so I'm definitely going to continue doing that. I think every two cycles of 5/3/1 (so every 6 weeks) is the most recent recommendation Wendley has made, which sounds good to me

alimajor posted...

I think Im gonna commit to a ketogenic diet for the month of June with Saturday being an OMAD/cheat day.

man even when I was single I found going super low carb hard... now that I live with my gf I could never do it

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nice job rog0

leg day killed me...but im glad it is over. lots of lunges

Romes187 posted...

nice job rog0

leg day killed me...but im glad it is over. lots of lunges

I should do more single leg work like lunges tbh

Almost all my accessory work is mah glamor muscles

Today I've had an egg and chicken breakfast sandwich on an English muffin, a few chicken breasts and some broccoli

Gonna have steak and beer for dinner

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I liked, I'm actually gonna get ribs and beer

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Sounds delicious

i had chicken noodles and salad

500

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