February fitness skills

Well, the week is almost at an end, and things have gone well.

Feb Week 2 Progress Report:

I woke up every day at 0400hrs, and successfully transitioned my running and workouts to the morning. I also have done 30min of cardio/core exercises each day after work.

It has been raining and cold this week, and I've been out running in it, and am now feeling sick.:mad:

I haven't lost any weight these last 4-5 weeks, but feel slimmer. I can now see the top two rows of abs.

I have been doing shoulder bridges and bridge/table thingies, that have really helped rotator cuff flexibility. I have also been doing some stabilization work on an exercise ball.

Pull-Ups are coming along. I can do 3 sets of 8 dead-hang pull-ups. I can do 3 sets of 15 hammer-grip pull-ups. I can also do 4 sets of 15 reps of knee raises in the hammer-grip pull-up position. I can really feel my back and forearms working to keep me in the up position.

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Next week's goal:

To continue what I'm doing as far as workouts go. Running: Next week will be the beginning of the distance increase to 4.5 miles. Monday, I'll run the usual 3 miles, walk for a few minutes and run...probably 3/4-1 mile, then walk for a few minutes and run the remainder.

I am very proud to say that I have not had mutherF-ING shin-splints in a LOOOOOOOOOOOOOOOOOONNNNNNNNNNNNNNNNNNGGGGGGGGGGGGG time! Why am I making a deal about this? Because, I am a moderate over pronator, have been plagued with, and am prone to debilitating shin splints.
 
C_Kyle said:
That sounds good to me. My squat pr is 195lbs. Anything more than that and my back feels like it's going to fold. My leg press 2rm pr is better, at 450lbs.
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You can't really compare those numbers, there's way too many variables. Squat is a whole body exercise.

There are few reasons why your back could want to collapse under the load:
-the obvious one, it's too weak
-you carry the bar too high
-you don't keep the upper back tight enough
-you don't lock the low back
-you don't use your abs correctly
-you don't breat correctly
-you don't have enough mobility in the hips and it show's under heavier loads
-you don't squat between your legs
-you squat down instead of back

If you can post video then maybe we can help more.
 
HawGorn said:
You can't really compare those numbers, there's way too many variables. Squat is a whole body exercise.

There are few reasons why your back could want to collapse under the load:
-the obvious one, it's too weak
-you carry the bar too high
-you don't keep the upper back tight enough
-you don't lock the low back
-you don't use your abs correctly
-you don't breat correctly
-you don't have enough mobility in the hips and it show's under heavier loads
-you don't squat between your legs
-you squat down instead of back

If you can post video then maybe we can help more.
Click to expand...

+1 on all that.

However, there are also different goals involved. I couldn't go snap out a 3 mile run right now, because I am not training for it. Also, if I was doing a lot of running, or more frequent lifting, then it would drop what could be done due to accumulated fatigue. We tend to be better at what we are training for.

Even with all that, many can lift a lot more than I do. I tend to eat a lot cleaner than most, and don't really have the time or the recovery ability to really hit it hard. For someone a few inches shorter, with a little better recovery, they could surpass my lifts by training well for 4-6 months pretty easily.


Squatting in Chucks? Heck no, I do it in my socks!:D Once I got a bit of groove down, my boots kept throwing me forward because of a little bit of heel.
 
HawGorn said:
You can't really compare those numbers, there's way too many variables. Squat is a whole body exercise.

There are few reasons why your back could want to collapse under the load:
-the obvious one, it's too weak
-you carry the bar too high
-you don't keep the upper back tight enough
-you don't lock the low back
-you don't use your abs correctly
-you don't breat correctly
-you don't have enough mobility in the hips and it show's under heavier loads
-you don't squat between your legs
-you squat down instead of back

If you can post video then maybe we can help more.
Click to expand...

I can't post a video; but, I do agree with all of that. I wasn't really equating squats to leg presses; I know they're a different exercise. It's funny that my legs are not the weak point, even though it feels like they're doing all the work.
 
okay, 192 still, going strong. We're working on getting the rest of the household diet in line next.
 
I need to alter my Feb and Mar goals. I just signed up for a 10K that is the day before my birthday, on Mar 28th.

So, Feb and Mar goals are to run 10K, and that's about it. I may do more core exercises and body weight exercises...not sure yet.

I need to develop a running training plan...I'll post it when I'm satisfied with the plan.
 
After a week of being sick and not doing crap except eating and resting, I'm again exercising.

This morning's run was good: 4.5 miles at 9 min/mile. I'm 1.7 miles away from my 10K, end of March goal.

If I reach the 10K goal early, I'll work on speed. I'm thinking I'll stay at 4.5 miles for the rest of the week and next week bump it up to 5-5.5 miles.

Thinking about my leg workout, which is tomorrow...

I may do 3 sets of light, deep squats, tibialis calf raises, then hit the track for a very short interval run.
 
kettle bells are the bomb, other than an old lumberjack sleeping bag for situps and a pullup bar, they're the only things I use for workouts other than cals. Holding steady at 32 inches with my winter insulation (It's still 20 or less around here) and 180 pounds. I'll lose 10 pounds the first two weeks it's consistantly over 50-after 60+ miles a day on a road bike you start to lose excess pounds REAL fast.
 
and for workout shorts, TNF has some new ones with a padded liner so you can use them for biking and other weight training activities... I just picked up a pair for 50 some bucks. Totally worth it.
 
I lost 2 more pounds last week. I also looked at Dick's Sporting Good for the bells but they did not have any.
 
I ran 6.75 miles this morning in 52 minutes. That's 1/2 mile longer than a 10K. My 10K time was 47:76 minutes, 7.7min/mile.

I'm reassessing my 10K goal:

7min/mile, ~43 min 10K.

I'm confident I can do that. Without moving faster, I think just the race course will improve my time. Currently, I run on a half-dirt/half-pavement track with an ungodly amount of 180 degree, tight radius turns, and tree roots busting through the pavement all over the place.

I'm pretty sure that a course that has long straight sections and gentle large-radius curves will shave 1-2 minutes off of my time all by itself.

I feel like a runner again. It's been a long, long time since I felt like that.

I still need to loose 13-15lbs of FATASS FAT. In the past, I wouldn't start loosing weight until I ran 6+ miles 3 times/week.
 
C_Kyle said:
I ran 6.75 miles this morning in 52 minutes....

I feel like a runner again. It's been a long, long time since I felt like that.

I still need to loose 13-15lbs of FATASS FAT. In the past, I wouldn't start loosing weight until I ran 6+ miles 3 times/week.
Click to expand...

That's awesome. No, I wouldn't know what that felt like; I don't think I have done over 3 miles in a stretch. :D

Just make sure you are eating plenty if your trying to lose weight, especially if you are burning all that energy running. Oh, and theoretically you will lose more weight in fat if you do some high intensity lifting as well, rather than all aerobic. Hit them squats! I say theoretically because I personally just lost fat AND muscle, because I didn't know any better, so can't say that from personal experience.
 
I'm still floating in at 190. Which is hardly bad, but I should pull down about another 15-20 pounds to hit 'caveman' weight.

putting the march thread up here soon
 
I have not checked my weight, just got back from two weeks of vacation. I can do the Hindu squat now, just a few at a time, and I took up Geocaching, which is not my daily exercise, but supplements it. I climb stairs almost every day, for twenty minutes in the morning. I may be going overseas for an extended time soon, that will be interesting. One obstacle I am having trouble with is being watched in the mornings when I exercise. I find it creepy. Again, I live in hotels and finding secluded spots close to the hotels can be difficult. I have to be careful not to let it get to me to the point where I do not exercise because of it, but I have to admit it cuts any pleasure out of the experience.
 
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