How about a permanent monthly fitness skills thread?

so complicated :D

swings, snatches, swings :D


Okay, the storm from hades really set me back a bit just because of schedule issues- but I'm finishing the month off at 195, with everything on track. Snatch cycles are up, haven't run in 2 weeks but I may just lay off that in favor of heavier swing sets for a while. I really need to find a non concrete surface to run on.
 
I'm down to 193, nothing temps me anymore I just pulled two loaves of sourdough bread out of the oven and my resolve is firm :)
 
hushnel said:
I'm down to 193, nothing temps me anymore I just pulled two loaves of sourdough bread out of the oven and my resolve is firm :)
Click to expand...

So eat them!! When was the last time you had a big carb load? When I do a proper refeed (i.e. when dieting strictly, refeed weekly) I eat a whole loaf of bread, pasta, cereal, candy, potatoes all day.... until I'm bloated. You get a boost in metabolism and hormones (leptin) and the diet continues smoothly the day after.
 
HawGorn said:
So eat them!! When was the last time you had a big carb load? When I do a proper refeed (i.e. when dieting strictly, refeed weekly) I eat a whole loaf of bread, pasta, cereal, candy, potatoes all day.... until I'm bloated. You get a boost in metabolism and hormones (leptin) and the diet continues smoothly the day after.
Click to expand...

doesn't work for everyone, especially if the person isn't going all out for a huge bodybuilding workout.

Believe me, one true answer isn't for everyone, I do NOT process cooked starches and grains in any form well.
 
I'm more of an everything in moderation kind of guy, I will have a sandwich on this bread either for dinner or tomorrow some time.

I've ordered up some whole wheat berry in spring soft white wheat, hard red winter wheat and Duram for making pasta. I undertand that the nutrients of wheat start to deteriate quickly one it's ground so I'll start grinding my own. I was given a mill for Christmas.
 
hushnel said:
I'm more of an everything in moderation kind of guy, I will have a sandwich on this bread either for dinner or tomorrow some time.

I've ordered up some whole wheat berry in spring soft white wheat, hard red winter wheat and Duram for making pasta. I undertand that the nutrients of wheat start to deteriate quickly one it's ground so I'll start grinding my own. I was given a mill for Christmas.
Click to expand...

they do. One of the reaasons for white, enriched flour is to prevent souring or rancidity.

You can try sprouting, too- I can actually handle fresh ground home sprouted bread once in a great while.
 
koyote said:
...haven't run in 2 weeks but I may just lay off that ...
Click to expand...

Excuses, excuses, excuses. :D You know I live in the land of tropical storms, hurricanes, tornadoes, micro-bursts, and horrible humidity...I run through all that...lightening too! Just giving you a hard time.:p

*********************************************
*********************************************

OK, HawGorn, I applied what you suggested (or, at least some of what you suggested :)) to tonight's chest/back workout.

I did my 3 sets of pull ups

3 sets of bench press

3 sets of incline bench press

3 sets of Lat-Pull Downs

3 sets of:
Incline Dumbbell fly's
Incline Dumbbell bench press
One arm rows
Dumbbell pull overs

3 sets of Aussie pull-ups

the usual ab/core stuff

3 sets of pull ups

I went heavy on everything, and did 6-8 reps for the first 2 sets, and could only do 4-6 or the 3rd set of most of the exercises.

I know, you would probably still suggest leaving out the dumbbell stuff; but, honestly, I did what I could do with the major exercises and didn't feel like I did much after a minute or two of rest.

What do you think about when I do my chest stuff, I alternate with a bench press and incline press workout, then the following week do a dumbbell workout?

I want to lift weight 3 times a week only, doing (1)legs, (2)chest/back, and (3)shoulders/arms. The cardio and core stuff I'm going to try to switch to Mon-Fri mornings, if I can wake my ass up and get to the gym at 0Dark30.

************************************

Good job to all the participants. I haven't lost any weight this month; but, it was the first month after a too-long hiatus. My goal for next month is to continue lifting weight, upping my run distance to 4 miles/walk/1 mile, and cardio in the mornings. My weight-loss goal for next month is at least 5lbs. I think adding the cardio in the morning will get me there.
 
koyote said:
doesn't work for everyone, especially if the person isn't going all out for a huge bodybuilding workout.

Believe me, one true answer isn't for everyone, I do NOT process cooked starches and grains in any form well.
Click to expand...

You're right in that refeeds are not for everybody. There are people that don't bounce right back from it, but one does not know until having tried it. Also you might need to play with the amount of carbs if big refeeds cause weight problems. Refeed isn't something to be afraid of. For most folks it'll work just fine and as intended.

A (huge) bodybuilding program isn't needed for refeeds to work. Any fat loss diet WILL by very nature slow down metabolism (to a degree) and eventually crash leptin levels. Refeeding will raise leptin levels closer to normal for a while.

If one can't process carbs then that's a different story.
 
Wednesday:
90mins karate, quite light training.

Thursday:
Had an upperbody massage, so had to accommodate training accordingly. 20mins of exercise bike and stretching.
 
Last edited:
C_Kyle said:
I went heavy on everything, and did 6-8 reps for the first 2 sets, and could only do 4-6 or the 3rd set of most of the exercises.
Click to expand...

Sounds good.

I know, you would probably still suggest leaving out the dumbbell stuff; but, honestly, I did what I could do with the major exercises and didn't feel like I did much after a minute or two of rest.
Click to expand...

Not necessarily. DB stuff is quite ok, though I don't think much about the fly. At your stage it'd be better to just concentrate on more valuable movements IMO. Also db pullover.. pretty worthless, the line of pull isn't very good.

I'd change the order of exercises a bit. As lats act as stabilizers in bench press there's no point in tiring them first.

What do you think about when I do my chest stuff, I alternate with a bench press and incline press workout, then the following week do a dumbbell workout?
Click to expand...

Sorry, I'm not quite following. Could you give an example.

I want to lift weight 3 times a week only, doing (1)legs, (2)chest/back, and (3)shoulders/arms. The cardio and core stuff I'm going to try to switch to Mon-Fri mornings, if I can wake my ass up and get to the gym at 0Dark30.
Click to expand...

Do you mean intervals in the mornings like I think you wrote in some previous message? I know intervals are all the bells and whistles at the moment in (allmost) every internet articles, but please be careful. Overtraining will come knocking on your door... Hard legtraining once and intervals twice per week might be doable. More would be asking for trouble.

http://www.bodyrecomposition.com/fat-loss/steady-state-versus-interval-training-introduction.html
 
HawGorn said:
Sorry, I'm not quite following. Could you give an example.
Click to expand...

By alternating workouts, I mean:

This week's chest workout is with barbell bench press and barbell incline press

Next week's chest workout is with dumbbell fly's and/or dumbbell bench press and dumbbell incline press.

I really enjoy the dumbbell bench press and incline press and fly's.
 
I was thinking of starting a new thread each month so we can archive....whatchall think?


Regarding intervals. Intervals spread out through the day are fantastic for fat loss- It's a few minutes of max effort and leave off feeling pumped. I like swings for that, myself, or snatches or squat to side press. I don't do the hours at a gym in one session thing, so I'm not sure how they work there.

It's not a huge endurance thing- endurance is built by enduring :D
 
You mean you don't want this post to have 10,000 replies?:D It could be the longest on BF.com.

I'm fine with whatever you want to do. Do you want to title it with the month? We could state our monthly goals in the beginning, and post progress reports. I may have hogged up this thread with my daily reports. I should probably trim it back to weekly reports summarizing what I've done and the current status in relation to my previously set goals.


By the way, Christof, your lack of running rubbed off on me today. :) I ate a slice of pizza and went home instead. I'm pretty tired. I didn't sleep more than 1.5 hours last night, which suck(ed/s).
 
I'll be ramping the running up a bit. I'm starting to get a little heel spiking on the right side, and I want to tweak whatever is wrong. I may just go to barefoot and get rid of the problem as a whole.

I'm ramping up the swings a lot more now, too.
 
C_Kyle said:
By alternating workouts, I mean:

This week's chest workout is with barbell bench press and barbell incline press

Next week's chest workout is with dumbbell fly's and/or dumbbell bench press and dumbbell incline press.

I really enjoy the dumbbell bench press and incline press and fly's.
Click to expand...

Sure, why not. Or, bb bench with incline db's and bb incline press with flat db's. That way you'd allways do one big(ger) movement first.
 
koyote said:
I was thinking of starting a new thread each month so we can archive....whatchall think?


Regarding intervals. Intervals spread out through the day are fantastic for fat loss- It's a few minutes of max effort and leave off feeling pumped. I like swings for that, myself, or snatches or squat to side press. I don't do the hours at a gym in one session thing, so I'm not sure how they work there.

It's not a huge endurance thing- endurance is built by enduring :D
Click to expand...

A monthly thread is fine by me.

As I understood, C Kyle was planning on cardio intervals. If done to max (as usually prescribed in internet articles) several times per week combined with weigth training they will lead to at least a local overtraining in the legs. What you do and describe is a different thing.

I'll be heading to the gym shortly. Squats, horizontal pressing and vertical pulling are in order. After that I'm judging a small strongman competition arranged by some friends.
 
koyote said:
I'll be ramping the running up a bit. I'm starting to get a little heel spiking on the right side, and I want to tweak whatever is wrong. I may just go to barefoot and get rid of the problem as a whole.

I'm ramping up the swings a lot more now, too.
Click to expand...

Oh, Christof, I think we're interested in the same concepts, like simplified running. I'm a moderate overpronator, have a damaged left knee, and am very prone to shin-splints. My feet are narrow heeled, long and wide up to my toes, and short toed. For a long time, I ran with machined plastic orthotics inside overpronator-specific shoes.

I read some crazy internet article about how all the biomechanical problems that people have have only come about since the invention and use of the raised heel athletic shoe, mainly from the eventual shortening of the achilles tendon.

So, with my given problems, I didn't want to just jump into barefoot running; nor do I want to actually run barefoot, except on the beach.

I've switched to a light-cushioned neutral shoe, and replaced the orthotics with Super Feet insoles. They stabilize my narrow heel well, and that's about it.

So far, I have around 300 miles on this set up, and not one instance of shin splints. To further say that I think it's working, I don't do all the 1-1.5 hours of specific stretching for shin splints that I used to do. I warm up on the EFX machine for 30 minutes, then drive to the track, stretch for 2 minutes and run.

The next progression, maybe in 500 miles or so, will be to switch to a minimal shoe, which the variety is minimal.

One thing that I've been doing to help strengthen and elongate my achilles tendon is wearing Converse Chuck Taylor's a lot. I need to buy a pair to wear to the gym while doing all exercises that use leg stabilization, etc.
 
Didn't J Williams extend it to spring so we can have more guys in this? Or did you win Koyote?

I didn't bother reading the whole 10+ pages so not sure if this was covered. It doesn't really matter if your not seeing gains all the time, it is also about feeling good. I am trying to gain muscle mass but it is pretty hard for me too. Even if I only gain 1-2lbs after a month I still feel awesome.
 
Okay I drank the Kool-aid.

After all the posts here and there about Kettle-bell training I found a certified instructor to introduce me to the whole thing.

This morning for the first time I put all the elements together into a full workout.

Double Arm Swings. 3 sets @ 20 reps
Single Arm Swings. 3 sets @ 20 reps
Double and Single Arm presses. 3 sets @ 20 reps
Around the Worlds and Under/Overs. 3 sets @ 30 reps each.

It absolutely-positively kicked my butt.

Great workout, feel better for doing it. But I'm gonna' feel it in the morning.
 
You must log in or register to reply here.
Back
Top