Do you work out? Post your routine and thoughts about fitness!

el gigantor

el gigantor

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Oct 5, 2015
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Right now I stick to a bare-bones bodyweight protocol Mon Wed Fri. It’s about as basic as you can get.

Push ups, pull ups, dips, lunges, squats. I’m a sucker for punishment so I throw a few planks in at the end too. I’m considering adding burpees and/or long distance running at some point.

Freeform kettlebell work Tues Thurs. I basically throw the bell around for an hour, focusing on movements and exercises I’m finding most difficult at the time.

I trained with weights when I played varsity basketball decades ago, but I’m finding what I’m doing now so much more enjoyable. I have a long way to go for my fitness to feel dialled-in, but I’m getting there.
 
2 hrs 3X a week to maintain upper body strength. And I walk ~2 miles every day around the neighborhood.

My doctor once told me, "The human body works OK up till the age of about 40. After that it needs more maintenance."
 
Morning, out of bed 50 pushups and at night before bed another set of 50. During the week circuit sets with 25 lb dumbells, curls, overhead press, triceps extensions upright flys...one right after the other without setting the dumbells down, this usually 3 times a week, 2 sets. Sporadically when I happen to be in the basement I will curl 45 lb dumbells 15 to 20 times as I think you need to lift heavy so your body gets use to lifting heavy.
This spring I'll start back walking a few miles every day, I've dropped off doing that and I can feel that I need to get back to that again.
G2
 
5 days a week. Push/pull stuff three days, shoulder/back/biceps one day and legs one day a week. Need to add one more leg day. I do more bicep work throughout the week since they recover quickly but that one day I really hit them hard. Each session 1-1.5 hrs.

Leg day is awful already but it’s also kinda depressing for me. I’ve got an ankle with a bunch of metal and scar tissue in it from a car wreck. Has half or less the range of motion of my other ankle so squats and deadlifts are just about impossible. It also seizes up randomly and when it gives it will make your eyes water. Because of that I’ve been extremely hesitant to do much weight the times I’ve fooled around with squats and deadlifts.
 
Gary W. Graley said:
Morning, out of bed 50 pushups and at night before bed another set of 50. During the week circuit sets with 25 lb dumbells, curls, overhead press, triceps extensions upright flys...one right after the other without setting the dumbells down, this usually 3 times a week, 2 sets. Sporadically when I happen to be in the basement I will curl 45 lb dumbells 15 to 20 times as I think you need to lift heavy so your body gets use to lifting heavy.
This spring I'll start back walking a few miles every day, I've dropped off doing that and I can feel that I need to get back to that again.
G2
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Agree completely with you on lifting heavy. I got out of it for a while and I could really tell a difference.
 
Yes, lifting heavy, while 45 lb dumbbells are probably light to some and others they feel glued to the floor, but for me I can feel a difference from when I haven't done it for a while to when I do some each week.
Now, I am not a doctor, nor do I play one on tv, approach ANY of these posts with the knowledge that you can overdo, so please take everything with a grain of salt pending on your state of health.
Everything isn't for Everybody, but EVERYONE needs to move more than most do now a days.

Sit instead of laying
Stand instead of sitting
Walk instead of standing
Run instead of walking
Rest when you feel tired...

G2
 
5-6 days a week I workout. I do either a pt centered workout or various isometrics,plyometrics, calisthenics and kettlebell and medium weight work. The other workout is a skillset focused one where I blend a skill (boxing, taekwondo, firearms) with physical exercises(deadlift then handgun drill like a bill drill then deadlift again and repeat for 5-7 minutes). At 43 I have to be smarter and more focused to avoid injury and further aggravating old injuries.
 
I follow a YouTube channel from a Dr. Seth Capehart. He advocates Movement, walking , running etc.and resistance training.
I have been doing both since last August. As of late I've been able to jog a very short distance during my daily walks. Also I eat 1 meal a day, that's low carb food. I've lost 55 lbs and gained lots Strength and Flexibility.
I also no longer take any Prescription meds. I was injecting insulin at least twice a day as well As swallowing various Cardiac meds.
I don't have a weight set (yet) I use empty plastic bottles filled with whatever amount of weight In water I want to lift. I have a thick Dowel I use as a Bar.
I wish the Doc that put me on insulin so many years ago,had told me I could Diet and Exercise my way into No Longer being Diabetic !
 
acaptainnn said:
I follow a YouTube channel from a Dr. Seth Capehart. He advocates Movement, walking , running etc.and resistance training.
I have been doing both since last August. As of late I've been able to jog a very short distance during my daily walks. Also I eat 1 meal a day, that's low carb food. I've lost 55 lbs and gained lots Strength and Flexibility.
I also no longer take any Prescription meds. I was injecting insulin at least twice a day as well As swallowing various Cardiac meds.
I don't have a weight set (yet) I use empty plastic bottles filled with whatever amount of weight In water I want to lift. I have a thick Dowel I use as a Bar.
I wish the Doc that put me on insulin so many years ago,had told me I could Diet and Exercise my way into No Longer being Diabetic !
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That is awesome! Good for you! Losing weight is difficult! Getting rid of meds is also difficult! Congratulations on doing both!
 
Update, today I RAN about 20 yards, I'm 66 yrs old and that may be the 1 st time I've ran since my teens or 20,s ! I am stoked and Proud of myself !
This happened at the end of a 40 minute fast walk I had done. I've been slow jogging about the same distance for some days working myself up to a running pace.
 
I walk 2–4 miles/day, except when snow and ice. One part of the walk is a steady uphill climb 8–10 deg slope.

I do squats, lunges, hanging, arm work, floor work and fascia stretching and strengthening. Rarely use weights; concentrate on form. More from the Ted Williams school
 
I feel like I am strong, but yesterday my neighbor and I were gathering up cut off branches along his driveway when he stumbled and fell down onto his side. He weighs around 260 pounds and when I tried to pull him up it felt like he was anchored to the ground and I wasn’t helping at all!
Being short my leverage isn’t there to lift with my legs so that made it mostly arm and back doing the lifting. That didn’t help much, I went to his nearby garage and got a wooden stool so he could use it to help to get back on his feet. He had a hip replacement a couple years ago but therapy hasn’t helped him much and at 83 he doesn’t have a lot of strength in his legs. But between me and the stool he was able to get back up…slowly…but finally, a small cut on his elbow and he said he f’d up his knee so everything was a bit off.
It made me think about how long he could have been down if I wasn’t there and how long before anyone might have seen him to help?

But I think realistically lifting someone of his size and him not able to use his legs to stand makes it really difficult. I didn’t like how useless I felt in that situation, but I was glad that I was there.

I never have done deadlifts in any of my workouts, but maybe I should include them. I don’t have barbells to do that and I am not sure I want to start now.

G2
 
Gary W. Graley said:
I feel like I am strong, but yesterday my neighbor and I were gathering up cut off branches along his driveway when he stumbled and fell down onto his side. He weighs around 260 pounds and when I tried to pull him up it felt like he was anchored to the ground and I wasn’t helping at all!
Being short my leverage isn’t there to lift with my legs so that made it mostly arm and back doing the lifting. That didn’t help much, I went to his nearby garage and got a wooden stool so he could use it to help to get back on his feet. He had a hip replacement a couple years ago but therapy hasn’t helped him much and at 83 he doesn’t have a lot of strength in his legs. But between me and the stool he was able to get back up…slowly…but finally, a small cut on his elbow and he said he f’d up his knee so everything was a bit off.
It made me think about how long he could have been down if I wasn’t there and how long before anyone might have seen him to help?

But I think realistically lifting someone of his size and him not able to use his legs to stand makes it really difficult. I didn’t like how useless I felt in that situation, but I was glad that I was there.

I never have done deadlifts in any of my workouts, but maybe I should include them. I don’t have barbells to do that and I am not sure I want to start now.

G2
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That’s a really challenging task. I think one needs training in manipulating fallen patients, and PTs have trained some of my family members to help a fall-prone person.

It sounds like you did the right thing with the stool. The training I heard about involved a belt around the patient’s waist to get that leverage.

I hear over an over that the legs are the first to go down the road of frailty. I’d probably try to keep my legs and calves strong and not do dead lifts at this point if you are doing well. If this seems like it could happen again and you are the go-to-person, your neighbor could hire a PT to train you (or get it covered by insurance). You don’t want to get hurt!
 
And this is the exact reason I began losing weight and Training.
After finding I could not get off the floor w/o help, either by humans or a appliance like a chair etc.
That no longer is the case. Also I,m hoping whatever the next major health issue is. Being healthier and stronger will make the recovery easier.
Lifting a weight of 260 lbs is not doable for all but a few humans.
 
Good job!

We’ve built sitting on the floor into our lifestyle without realizing some of the advantages. We don’t wear shoes in the house so we sit, sleep and even eat on the floor depending. Not a day goes by without getting up and down off the floor many times.

Years ago I built a large solid oak desk for standing while working. This was before it was popular to stand at a desk.

Even still, I think I spend too much time seated in a chair!

Sometimes it’s the little habits over a lifetime that pay off or don’t.
 
acaptainnn said:
Update, today I RAN about 20 yards, I'm 66 yrs old and that may be the 1 st time I've ran since my teens or 20,s ! I am stoked and Proud of myself !
This happened at the end of a 40 minute fast walk I had done. I've been slow jogging about the same distance for some days working myself up to a running pace.
Click to expand...
Great job!
 
annr said:
I walk 2–4 miles/day, except when snow and ice. One part of the walk is a steady uphill climb 8–10 deg slope.

I do squats, lunges, hanging, arm work, floor work and fascia stretching and strengthening. Rarely use weights; concentrate on form. More from the Ted Williams school
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My understanding is it is key to maintain muscle mass, but I'm betting you know that (seems like I remember that you are an RN?) Way better than I do. Great job.
 
Triton said:
My understanding is it is key to maintain muscle mass, but I'm betting you know that (seems like I remember that you are an RN?) Way better than I do. Great job.
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No, I'm not a nurse, and I think you are correct about muscle mass. I use various movement techniques to improve the quality and efficiency of my movement, e.g., Alexander Technique, Feldenkreis (Alexander's student), and a couple of others.
These schools of thought put as much or more importance on the means by which you do something than what you do--by inhibiting wrong forms of movement and replacing them with better ones. I believe the IDF uses these techniques.

I started a new fascia stretch and strengthening routine in the last 6 months and I was pleased to find that my walking was improved despite staying indoors for a couple of months. It felt like nothing walking up that hill and my stride was longer and easier--more power. So my thoughts on muscle mass would be that good use of self (lengthening and widening with 360 deg rib cage movement) with elongated fascia and moving from center (core) make the exercise more beneficial and prevent stress on joints and muscles. Win-win.
 
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