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Time to get Fit thread

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GYM
wednesday ~ august 11

Knees hurt, some muscle soreness, long day at work, hence, light workout - hit all body parts with light weight.

15-Min Dribble on BB Court (shldr warm up!)
1x20 - BB Military
1x20 - BB Shrug
1x20 - DB Curl
1x20 - DB Hammer Curl
1x20 - DB Lateral Raise
1x20 - DB Shoulder Press
1x20 - Cable Rear Delt Flye
1x20 - Cable Crunch
1x20 - Hanging Leg Raise
1x20 - Leg Raise
1x20 - Lat Pull
1x20 - Straight Arm Pull Down
1x20 - Bodyweight Squat
1x20 - Seated Pull
1x20 - Standing Calf Raise
1x20 - Machine Calf Raise
1x20 - Leg Press
1x20 - Leg Ext
1x20 - Bar Dip
1x20 - Hip Bridges

FOOD

• McD Sausage McMuff - so delish, bitches :twofinger
• Salmon Filet, Black Beans, Kidney Beans & Kale
• Pro Shake
• Pre Workout
• 10 Gummy Bears
• Post Workout
• Poke Shrimp Bowl
• 1 Carrot, 1 Nectarine & Small Piece of Chocolate

More?

MACROS

Cal - 1622
Pro - 95
Carb - 180
Fat - 58
 
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Sharxfan said:
Ahh that would totally explain why I see the swole guys in the gym doing partial reps. I was wondering what was up with that and was going to ask one day.

HH, I don't know if you have seen some of the past workouts I have posted but all the sets and reps I do are usually done in around 45 minutes. I usually group about 3 exercises together that target different groups and then bang through them one after another. after doing all 3 I take about a minute to rest and then bang through them again. I have been doing a mixture of max weight days and then lighter weights to get more reps.
Click to expand...

FWIW, I went to a very well respected sport med guy a few years back. Had a good Q&A with him, and at least when it comes to knees his strong advice was that heavy weight and full range of motion is one of the worst things you can do to your joints.
 
mlm said:
FWIW, I went to a very well respected sport med guy a few years back. Had a good Q&A with him, and at least when it comes to knees his strong advice was that heavy weight and full range of motion is one of the worst things you can do to your joints.
Click to expand...

Not doing max weighted sets but heavier than I normally do for regular sets. Probably good I don't have a training partner or I would try going way heavier than I probably should.
 
mlm said:
FWIW, I went to a very well respected sport med guy a few years back. Had a good Q&A with him, and at least when it comes to knees his strong advice was that heavy weight and full range of motion is one of the worst things you can do to your joints.
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Once you bend a joint (any joint) past 90 degrees, the forces on that joint (especially tendons and ligaments) goes up substantially.

When I life, my range is from straight to 90 degrees.
 
Climber said:
Once you bend a joint (any joint) past 90 degrees, the forces on that joint (especially tendons and ligaments) goes up substantially.

When I life, my range is from straight to 90 degrees.
Click to expand...

My comment was probably a bit vague, and it may not apply universally. His specific suggestion was 45 degrees and heavy for leg extensions. This was to build stabilization to mitigate osteoarthritis, and the results have been fantastic. I had been doing full range prior, so the difference was definitely in the range of motion. Then again, I started to pay a lot more attention in general because my primary issue at the visit was a Quadracep tear which freaked me out a bit (golf ball like bulge still there where the stands are knurled up :wtf)

I'm still a firm believer in full range, just not with significant weight (although the tear itself was a combination of imbalance and sprinting (softball) w/o good warmup)
 
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That sounds like a painful issue to deal with. Good luck with your continued recovery, sounds like it's going well!
 
Climber said:
That sounds like a painful issue to deal with. Good luck with your continued recovery, sounds like it's going well!
Click to expand...

Thanks. That was like 8 years ago, it's fine now, just a weird lump that sticks out when my leg is extended. Scared of tearing it further, but the real issue was that I was imbalanced and it was a matter of tearing the weakest link.
 
mlm said:
FWIW, I went to a very well respected sport med guy a few years back. Had a good Q&A with him, and at least when it comes to knees his strong advice was that heavy weight and full range of motion is one of the worst things you can do to your joints.
Click to expand...

I’m a firm believer in this philosophy.
 
mlm said:
I'm still a firm believer in full range, just not with significant weight (although the tear itself was a combination of imbalance and sprinting (softball) w/o good warmup)
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I tore my ACL and MCL because I did a hardcore leg day one day and then the next while legs were in a weakened state I played some pickup basketball and did a quick spin move on a breakaway and pop went the knee. This was 27 years ago and I have learned to listen closely to my body since then and also were a level 1 brace when playing hard most of the time. So I feel the pain.

On an unrelated note good news I get to start hitting the gym again after a 2 week layoff due to some unexpected issues. Can't wait to get back to it.
 
I've been making the most of my time during break from coaching track by doing the gym 3 days a week with hand krank machine for cardio and 3 days of a hard 10 mile ride on bike for cardio.

Trying to keep ahead of the good food that I'm cranking out of the pellet smoker that my wife and son got me for father's day. :laughing
 
Personal training circuit today:

- Pullups
- Bench Press
- Kettle bell Swings
- Weighted Reverse Lunges
- Hanging leg raises
- Kettlebell rows

167 lbs 13.3 % body fat

Breakfast: Protein shake with a little PB, healthy seeds, ice, and banana
Lunch: 1/2 roast beef sandwich and fries
Dinner:Grilled beef liver and onions
 
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GYM
Friday the 13th

20-Min Shag Basketballs (shldr warm up)
1x20 - BB Military
5x10 - BB Military
1x4 - BB Military
3x10 - Calf Raise
3x12 - Cable Lateral Raise
3x8 - DB Lateral Raise
3x8 - DB Shldr Press
5x10 - Cable Face Pull
2x10 - Cable Rear Delt
2x20 - Lateral Raise with 10-LB Plate
5x20 - Leg Press

FOOD

• Bagel w/Cream Cheese
• 1/2 Roast Beef Wrap
• Whole Foods Protein Blend: kidney beans, black beans, kale, carrots, corn, bell peppers...
• Pre Workout
• 10 Gummy Bears
• Post Workout
• Salmon Sashimi & Seaweed Salad

MACROS

Most likely a little suck-ass.

SEMI-GRATUITOUS PIC OF THE DAY

When Heathers collide - oh lordie!

gar8tccay1721.jpg
 
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HappyHighwayman said:
Personal training circuit today:

- Pullups
- Bench Press
- Kettle bell Swings
- Weighted Reverse Lunges
- Hanging leg raises
- Kettlebell rows

167 lbs 13.3 % body fat

Breakfast: Protein shake with a little PB, healthy seeds, ice, and banana
Lunch: 1/2 roast beef sandwich and fries
Dinner:Grilled beef liver and onions
Click to expand...

Red: Nice! Abs are probably visible :thumbup Measured how? Scale or visual?
Purple: Love the scent of aroma of liver and onions while cooking!
 
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If you have ever visit non-BBQ or BBQ food porn posts you would wonder how HH keeps the weight off..... I mean if I ate the food he cooks I would have to be on the lookout for harpoon toting madmen.....
 
A lot of the foods I post are shared and I tend to eat in moderation :)

Also very good genetics/metabolism for my age.


----

Measured via Yunmai digital body fat scale so might be a little lower than reality
 
Sharxfan said:
If you have ever visit non-BBQ or BBQ food porn posts you would wonder how HH keeps the weight off..... I mean if I ate the food he cooks I would have to be on the lookout for harpoon toting madmen.....
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He's still relatively young.

Yeah, those threads really inspired me to want to get a pellet smoker. :laughing

Up until my mid 30's I could eat a dozen (of the biggest filled doughnuts I could pick out) in one sitting and not gain even an ounce. Now that I'm much older, I don't have the luxuries of my youth and have to work much harder at keeping the weight off.
 
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