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

(+) Yeah! (+)

That's like a lot of lifting. I don't even prefer 4/week to 3/week. And it seems hard to add weight at that clip to me week in and week out. But hope it works for you man.

I'm supposed to deadlift today, probably gonna be later though


---

Pooped and lost over 2 pounds this morning

---

Great day. Feel light as a feather. Yet strong

---

I'm stronger and more muscular than I've ever been, but I'm definitely not as lean. My traps and shoulders look pretty good but my tum is fat and I got a muffin top

---

Any tips for glute ham raises? Need a proper cushion on my hips where the barbell can rest

---

I've never done a ghr in my life. But I guess I sorta neglect my lower body in general, just do enough to check it off the list. I've mainly been focusing on my upper back


---

2.5 hours, 18 miles. First long run in two months. Took it relaxed and slow (8:00-8:45/mile) and only kicked it up for the last 2-2.5 miles (6:00-6:45/mile).

---

Damn you guys are beast runners

14mi in the mountains today, 3000ft of gain. Sometimes it's hard to call mountain running a "run" when you're doing 15min/mi for half of it and stopping to look for the route and sink in the snow


---

Overhead press day

---

@BreezyExcursion

I don't want to run any races, my only goal is to be a fast trail runner, especially at the 20-30mile distance, just cause it's fun. Maybe build up to 50mpw. Is there a way I should go about this?

I'm on a "run a faster marathon" plan, but I asked on reddit and they actually insulted me for not wanting to race lol

---

The only fitness thing that the internet seems to understand very well is weight lifting and even that's pretty bad.

At least that's what it seems like to me.

Squat day today!

---

Balrog0 posted...

The only fitness thing that the internet seems to understand very well is weight lifting and even that's pretty bad.

At least that's what it seems like to me.

Squat day today!

I actually draw a lot of parallels between the lifting and running online communities. Just replace "Rippetoe" with "Lydiard".

Colorahdo posted...

@BreezyExcursion

I don't want to run any races, my only goal is to be a fast trail runner, especially at the 20-30mile distance, just cause it's fun. Maybe build up to 50mpw. Is there a way I should go about this?

I'm on a "run a faster marathon" plan, but I asked on reddit and they actually insulted me for not wanting to race lol

Wrote this out instead of working...

In my lifting-focused days, I would do 20 minutes on the treadmill 2-3x a week. You might be more fit than that already, but I were to try and build up to 50 from those days... I'd start at 15mpw on 5 runs a week. The goal would be to add 5 miles a week, but more than likely the progression would look something like this.

15, 20, 25, 20, 25, 30, 25, 30, 35, 40, 35, 40, 45, 40, 45, 50

How you get to that mileage total for the week is fairly flexible. My keys:

• Quantity prioritized over quality when trying to build - You kinda have to slog to build mileage. You generally can't do a 40 mile week with quality miles until you've done a week of 40 miles that were slow.
• Minimum 5 runs a week - You can maybe do fine with 4, but you have to be careful to not bunch your off days. I like the 5 day rule for myself because sometimes life gets in the way and I have to skip a run, and it's not a big deal for my fitness. Taking 3 days off in a row every week is not good.. You might see some ultra-folk doing 60 mile weeks off of 3 runs but this is far from optimal training. If you're fit and wanna do a 20 miler every week that's fine, just make sure all of the other days aren't completely off or you're going to plateau real hard.
• Once at 30mpw, at least 1 run a week should be longer than an hour. Ideally 1h 30m (This is the "Long Run", and I guess is you'll have no issue with this as you want to run 20-30mi)

So now at this point we want to start looking at some quality/"hard" days. Maybe you even want to introduce some quality before you've hit 50. Nearly all running plans online designed for you to peak for a specific race, which you're not interested in... As a consequence, a lot of the workouts you'll read probably shouldn't be done at all in your case. For you, I'm thinking you're best doing training un-phased and finding the kind of quality runs you can do year round. Some ideas:

• The Long Run itself can be a quality day, and ran at a slightly faster pace than you do on a normal day.
• 3-5 miles midrun of a longer run - run at the fastest pace you could sustain if you were to run 1hr
• Progression run (Every mile of the run should get a little faster, Ex: Mile 1: 8:30, Mile 2: 8:20, Mile 3, 8:10, Mile 4 8:00 etc)
• Closing the last mile of a run hard
• Picking hills on your route to sprint up (sprint shouldn't be too much longer than 30 seconds)
• 4 miles alternating between a jog and 5k pace every half mile.

1-2 quality days a week while new to that weekly mileage, 2-3 quality days if you're used to the mileage. The workouts I listed above can be done year round without having to worry too hard about phases. Some of the stuff I do (ex: 10x400m at mile pace) can send your muscles into lactic acid hell if you try to do them year-round.

50mpw is a great place to stick around IMO. You'll be aerobically fit enough to finish any race, can get some decent quality in without being burnt out all the time/have time to have a damn life. And if you ever do decide you want to race, you'll have a monster base to work off of.


---

@BreezyExcursion

Dude I seriously can't thank you enough, I've been looking for this answer for a year. I'm saving your while post so I can write my routine out for the winter!

---

Deload week for me.

I havent done one since like February. Ive still got that unreasonable fear that I'll instantly get out of shape if I don't keep up the intensity. Minor injuries are starting to pop up so I should listen to my body and I've got a lot going on outside of fitness this week so it's a good time to schedule one.

---

Jiek_Fafn posted...

Deload week for me.

I havent done one since like February. Ive still got that unreasonable fear that I'll instantly get out of shape if I don't keep up the intensity. Minor injuries are starting to pop up so I should listen to my body and I've got a lot going on outside of fitness this week so it's a good time to schedule one.

nice, yeah I take deload weeks every 2 cycles (so 6 weeks on, 1 week off)

in the short run I'm sure it slows down my progress but my body has been holding up pretty well

---

Dang man how tall are you?

When I first lost a ton of weight I dropped from like 200 to 135 but I haven't been that light in over a decade

---

if i weren't force feeding myself at 5'8" i'd probably drop to 136 or so with all this running. i'm trying to stay >140, ideally 145-150

i'd be faster over long distances at 136 but i get minor body image issues when i'm that light

---

My little to no carb diet has been going great.

---

CHM_Punk posted...

I weighed in yesterday at 138 lbs, which is not good as that indicates I have lost muscle for skipping the workouts and not eating enough calories in favor of going to work for optional overtime. Yesterday I had three whey protein shakes, two made up of cups of heavy whipping cream, seven street tacos, and one beer in an effort to get back onto weight maintenance/gaining.

Lucky! I outright can't go over 2 protein shakes a day. It makes me unreasonably gassy. That would uncomplicate my diet significantly if I could.

Anyway, deload week is going poorly. It snowed like a foot here and it was that heavy wet stuff. After shoveling yesterday im dealing with some pretty severe DOMS today. Thankfully, it's majority lower body which I readily admit I often neglect


---

Jiek_Fafn posted...

Lucky! I outright can't go over 2 protein shakes a day. It makes me unreasonably gassy. That would uncomplicate my diet significantly if I could.

Anyway, deload week is going poorly. It snowed like a foot here and it was that heavy wet stuff. After shoveling yesterday im dealing with some pretty severe DOMS today. Thankfully, it's majority lower body which I readily admit I often neglect

Running time. Gotta love working out in cold rainy weather at the gym.
---

BreezyExcursion posted...

if i weren't force feeding myself at 5'8" i'd probably drop to 136 or so with all this running. i'm trying to stay >140, ideally 145-150

i'd be faster over long distances at 136 but i get minor body image issues when i'm that light

[LFAQs-redacted-quote]


Nice my people, 5'7" reporting

I've been trying to eat as much as I can, too, been stuck around 163 for a bit.

Today was a total rest day, felt great

---

Bench day today, wasn't great. Need to stuff my face more

---

Balrog0 posted...

Bench day today, wasn't great. Need to stuff my face more

I'm actually getting faster at my running.
---

lifted 2x this week. got in squat, dl, bench, ohp.

im not going to say the numbers i have regressed real real real bad

---

Kicked up the difficulty in Ring Fit today. >_>

Just passed Level 90.

---

CosmicShadows posted...

I'm actually getting faster at my running.

I'm jealous dude!

BreezyExcursion posted...

lifted 2x this week. got in squat, dl, bench, ohp.

im not going to say the numbers i have regressed real real real bad

Yeah I feel ya. I felt bad after I stopped for even a month. Been trying not to worry about the numbers as much, more the consistency.

CyricZ posted...

Kicked up the difficulty in Ring Fit today. >_>

Just passed Level 90.

Im even more jealous of you. I'd like to try ring fit, though I do wish it was 2 player

---

CyricZ posted...

Kicked up the difficulty in Ring Fit today. >_>

Just passed Level 90.

I couldn't fit it into my training very well but that game was surprisingly a legit workout. I think I only made it to level 5ish.

---

I've been focusing on planks because it's supposed to help a lot of my weaker areas. DOMS... DOMS everywhere.

---

gonna have full body doms perpertually for 2 weeks

---

Back in June I couldnt do a single pull up. Now I can do 3 in a row!! Progress!

---

Fantastic deadlift day today, though my (body)weight is still not going up

---

Today am bike day

---

It took an entire year and two major tendonitis issues and running with shit form for six months, but I've done it

I dropped my conversation pace from 12min/mi to 9min/mi. I'm so stoked!


---

I've been doing a lot of incline walking on my treadmill in addition to running, and it seems to be having a nice effect on my calves. I've always had chicken legs and they're still definitely way more skinny than muscular, but it's nice to notice a little bit of progress. Now if only it worked that way everywhere else!

---

11 miles in the mountains today. 3 no trespassing fences jumped and one ranchers field ran through. Mamma deer was pissed I got so close to her baby-- they've got their winter coats now, you wouldn't think a deer could get so hairy

@BreezyExcursion 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


---

Nice man. I should get into running and be a badass like you guys.

I got off of my schedule slightly, so I'm going to combine two workouts into one this week. It's a deload week, which should be perfect. Gonna do ohp and squats today.

Given I won't get another full cycle of 531 in this year I guess I can assess my progress since I started lifting in January.

Squat:
115x5 -> 240x7
Deadlift:
115x5 -> 245x8
Bench:
115x5 -> 167.5x2
Overhead press:
65x5 -> 110x5

Weighed 185 when the year started, got down to 154, weighing 163-165 atm.

I'm glad I stuck with it but overall I'm pretty dissatisfied. I let myself get sidetracked too many times throughout the year. I lost 9 weeks of workouts, which woul l have possibly meant another 20-30 lbs on my lower body lifts and another 10-15 on my upper body lifts. Not to mention sticking to my diet.

But at least my reaction to that it to try harder in 2021 instead of just giving up or something


---

Balrog0 posted...

Nice man. I should get into running and be a badass like you guys.

I got off of my schedule slightly, so I'm going to combine two workouts into one this week. It's a deload week, which should be perfect. Gonna do ohp and squats today.

Given I won't get another full cycle of 531 in this year I guess I can assess my progress since I started lifting in January.

Squat:
115x5 -> 240x7
Deadlift:
115x5 -> 245x8
Bench:
115x5 -> 167.5x2
Overhead press:
65x5 -> 110x5

Weighed 185 when the year started, got down to 154, weighing 163-165 atm.

I'm glad I stuck with it but overall I'm pretty dissatisfied. I let myself get sidetracked too many times throughout the year. I lost 9 weeks of workouts, which woul l have possibly meant another 20-30 lbs on my lower body lifts and another 10-15 on my upper body lifts. Not to mention sticking to my diet.

But at least my reaction to that it to try harder in 2021 instead of just giving up or something

Man, that's awesome. I'd kill for such clear and obvious progress instead of going around and around in circles. I'm over here hanging my hat on 13 push-ups instead of 11.

---

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)

The main thing is... Today is another bike day!

---

Gotta get back on my diet this week. Can't keep falling off.
---

CHM_Punk posted...

Im about to get ready for a leg workout. My new monochrome white Chuck Taylor shoes arrived! My old ones turned into my unofficial work wear shoes and have become dirty and dusty as hell lol.

One thing about working out at thing is I don't think I've ever squatted in shoes

---

I have a full gym in my garage but I haven't used it in months. My job is a workout on its own. I've lost over 30lbs in 2 months. Energy levels and strength levels are definitely rising.

---

almost 2 months of not working out and i've lost all my gains. even doing pushups is hard now :(

---

At thing? I meant at home. Man idk what's up with me lately.

ThyCorndog posted...

almost 2 months of not working out and i've lost all my gains. even doing pushups is hard now :(

I feel you man. It's never too late to get back to it though.

---

I didn't do anything today but stuff my face. Probably still not eating enough though

---

Balrog0 posted...

I didn't do anything today but stuff my face. Probably still not eating enough though

Destroyed that tredmill and weights today. Now i'm fasting for the night.
---

183 lbs right now
Restarted lifting, 2 weeks ago, doing reddit PPL...loving it so far.

I think I underestimated portions last time I counted calories.
Now I realized some of my wifes cooking is not as clean as I thought.
And food at work has more calories than I thought.

I'm gonna try some extreme measures to get my cut going and I'm certainly gonna do more cardio. Something I didn't do much of in the summer when I was posting in this thread about cutting where I ended up just doing a recomp.

---