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More Time To Get Fit - 2025

It’s cool most of that Spartacus workout uses weights. You can keep upping the weight so you don’t plateau.
 
Holeshot said:
Is this all flat bench? I moved back to less FB and more incline bench (dumbbells). In a few workouts, I've picked up FB strength with better shoulder stability (I think).

On your scale stuff: IMO and IME, Kawakana is spot on: scale don't tell the tale. Pictures do. Take some of those intermittently (for yourself). You'll look back in 6 months and realize your memory of you looking better then will be incorrect many times...FWIW.
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I may shift to more incline stuff as I think its a little light recently with my focus on flat bench or maybe revise routine and start with incline while I am fresh and can push more weight and then go flat bench and tire myself out more there.

stangmx13 said:
It’s cool most of that Spartacus workout uses weights. You can keep upping the weight so you don’t plateau.
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I really liked it when I did it a long time ago in a galaxy far far away. It seemed to work well and it also seemed to help my aerobic fitness also and will also include treadmill like I did back then.
 
So i saw @Holeshot yesterday. his gym is mind blowing. like wow.

i was lamenting about not being able to do a deep squat like i used to be able to do, even when 9 months pregnant, and demonstrated it… and got into a pretty deep squat that’s not quite 100% of normal but good enough. this is another step back to normalcy. note the chair near me to help me get back up. :laughing this is exciting and i’ll keep working on it.






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thank you, Brett. i went for a pedal today. just a wee one. it was nice to be back in the saddle.
 
Great seeing you Monday @two wheel tramp ! Here's some items you may want to consider. You'll need to get a decent assortment of attachments to make full use of the crossovers. WRT supplements, Thorne is one of the more expensive brands, but also top notch purity/ quality. Ascorbic Acid (Vitamin C) in powered forms is great for digestion issues, immune support, healing, cellular protection, iron absorption, collagen, etc. Mixed with vitamin D+K, I think it's a cheap form of essential supplementation. Beet powder is great too for NoX/ blood flow/ recovery. Antioxidant as well. Then you've got your protein powders, cause lord knows: most don't get enough of that in our normal diets. I can't do lactose based products well, so I'm on vegan...but it's easy to get 60-70G in a day that's drinkable as well as add supplements/ leafy greens and hit "blend".



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The squat thing was hilarious...you're squatted down pretty far saying "This is about what I did before...wait, I'm even lower..." and I'm thinking: yeah, but you're in jeans that are totally restrictive too. It was impressive.
 
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Ridley said:
Yeah, TWT, you rock!
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thank you. i’ve been told to resume walking by my PT but only for a mile at a time to focus on taking a full step/stride on my left side. the limp persists.
Holeshot said:
Great seeing you Monday @two wheel tramp ! Here's some items you may want to consider. You'll need to get a decent assortment of attachments to make full use of the crossovers. WRT supplements, Thorne is one of the more expensive brands, but also top notch purity/ quality. Ascorbic Acid (Vitamin C) in powered forms is great for digestion issues, immune support, healing, cellular protection, iron absorption, collagen, etc. Mixed with vitamin D+K, I think it's a cheap form of essential supplementation. Beat powder is great too for NoX/ blood flow/ recovery. Antioxidant as well. Then you've got your protein powders, cause lord knows: most don't get enough of that in our normal diets. I can't do lactose based products well, so I'm on vegan...but it's easy to get 60-70G in a day that's drinkable as well as add supplements/ leafy greens and hit "blend".



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The squat thing was hilarious...you're squatted down pretty far saying "This is about what I did before...wait, I'm even lower..." and I'm thinking: yeah, but you're in jeans that are totally restrictive too. It was impressive.
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thank you for the recommendations. plans are being made to schlep the machine inside and then i’m going to get swole. :rofl

yeah, i was kinda surprised how low i got. i’ve been practicing and tonight ill be doing some gentle yoga after rowing. i am convinced that keeping myself kinda loose keeps me from injuring myself as often.
 
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stangmx13 said:
I appreciate that they separated power, strength, and mass. The body is so nuts that things can be this complicated.
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Yeah kinda drives home the point that you can’t stop moving heavy shit if you don’t want to fall apart. :laughing

Master’s endurance athletes show little preservation of type II fibers…
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Damn. I guess Im gonna have to learn to love doing some meat head shit again. Lol
 
My coach is moving all his athletes to lifting year round. He coaches ~50 ppl ranging from newbs to pros, in cycling and running.

It seems the avg American lifestyle isn’t good enough for optimal health. We gotta go out of our way to exercise, lift, and eat well.
 
stangmx13 said:
My coach is moving all his athletes to lifting year round. He coaches ~50 ppl ranging from newbs to pros, in cycling and running.

It seems the avg American lifestyle isn’t good enough for optimal health. We gotta go out of our way to exercise, lift, and eat well.
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Yup. The biggest changes I have made were because I decided to prioritize my fitness over other things.

My “justification” is that I don’t want to be a burden to my kids when they are grown. Once that “clicked” everything is on the table in terms of staying functional.
 
i figured out what hr zone 2 feels like when rowing. i’m quite pleased. i already feel/see a small difference in my gut from a few weeks of rowing. per Berto’s suggestion i’ve been taking regular pics of my body. went on a decent walk yesterday and didn’t have much pain today. i feel like i turned another little corner
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Mike95060 said:
Yeah kinda drives home the point that you can’t stop moving heavy shit if you don’t want to fall apart. :laughing
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Hypertophy; Myofibrillar and Sarcoplasmic. "Heavy" meaning <85% 1RM, IIRC. Fully encouraging watching fitness transition into treadmills and bikes into, cardio + Resistance training with the focus shifting towards muscle growth / retention as age increases. The last 10 years has been a boom on validation of incorporating high impact with low/ medium impact fitness programs. It's awesome!

stangmx13 said:
My coach is moving all his athletes to lifting year round. He coaches ~50 ppl ranging from newbs to pros, in cycling and running.

It seems the avg American lifestyle isn’t good enough for optimal health. We gotta go out of our way to exercise, lift, and eat well.
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The average American doesn't have the motivation to even commit half of what's effective, sad to write; agree fully with your 2nd line. The 3rd line you know already
: It's not going out our way to remain committed...it's going out of our way when we give up on our activities/ programs...especially the activities we workout / train so we can continue doing them at a level we're proud of.

two wheel tramp said:
i figured out what hr zone 2 feels like when rowing. i’m quite pleased. i already feel/see a small difference in my gut from a few weeks of rowing. per Berto’s suggestion i’ve been taking regular pics of my body. went on a decent walk yesterday and didn’t have much pain today. i feel like i turned another little corner
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Rowing's just kinda hellish, especially at the end when you go from 50th to just trying to stay in the top 100. You'll deal with this soon enough...while you pay a fee for people to kick your ass online! Keep up the pics...they're motivating as F!
 
they are currently flabs. :x

but i already see a change.
 
For all our friendly BARF bike riders. I ran across a FOSS bicycle thingamabob that may be of interest to some of you metrics obsessed peeps.
hackaday.com

Ride On With FOSS And GoldenCheetah

If you exclude certain companies like Peloton, the world of cycling technology is surprisingly open. It’s not perfect by any means, but there are enough open or open-ish standards for many di…
hackaday.com hackaday.com
 
i found my new favorite road! it’s a long steady incline that keeps me firmly in zones 2-3 while cycling.

this new bike is a lot easier and more fun than the old bike. i like climbing gentle hills now. it keeps getting easier. taking a day off today and rowing/yoga-ing.

i have lost 4 of the 30 lbs i wanted to lose so far. pretty happy about that.
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You're doing great, TWT!

Be careful about those upper heart rates. I don't know what your whole life workout pattern is, but unless you've been working out your whole like, you'd probably want to be careful about getting above 160.
 
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