march fitness skills thread

[HawGorn]

Okey, 1 through 3b. that's doable. Though for 3b (adding some muscle mass) you need to eat MORE, and cut down the running considerably for what ever amount of time it takes you or for how many primarily strentgh training blocks you'd be doing for achieving that goal.

But the rest.. that amount of running and 3 whole body sessions, plus HIIT equals overtraining. Your legs don't get any recovery time.

You pretty much the whole body program there, do a 2-5 sets of 5-8 per exercise, that's about it. Depending.... But, like I said your running program is the problem here, not how you'll arrange your strength training.

 

[OwenM]

After a month without a real workout, I just made the transition from the Cybex bench press at the gym to free weights at home.
A humbling experience.
Didn't think my expectations were too high after time off, plus a lot more time away from the racks, but I'm used to seeing 45s stacked out to the end on the Cybex.
Welcome back to reality...

 

[Any Cal.]

I can't run 8 miles without dying, so take this with a grain of salt, as I could be full of crap.(More than likely)

Do big lifts to get your metabolism up, and make sure you're not on a starvation diet. If you lifted twice a week, whole body, and ate decent, your metabolism will usually rev way up, which helps you burn fat while keeping muscle. If you ran enough to maintain your running, (could you maintain on one 8 mile a week? or maybe just do two 4 mile burns that you try to beat your time on) then you could keep your aerobic and energy systems up to par.

After you had gotten rid of fat you don't want, then you could shift gears to more running and lose the whole body workouts, switch them to smaller lifts so they are easier on your metabolism.

I am just guessing on all this, I don't know why any sane person would run like that unless they were being chased. Also, if there are fundamental reasons the ideas are wrong, I would very much like to know, for my own information as well. Lastly, in my case, I do the whole body workouts and eat right, but didn't lose weight as much as replace fat with muscle, so I don't know if that would put a kink in your plans. I am ASSUMING that if you ended up doing the same thing, and started running heavily, you would just burn your muscle down until you were the most efficient for your workouts.

 

[Any Cal.]

After a month without a real workout, I just made the transition from the Cybex bench press at the gym to free weights at home.
A humbling experience.
Didn't think my expectations were too high after time off, plus a lot more time away from the racks, but I'm used to seeing 45s stacked out to the end on the Cybex.
Welcome back to reality...

Yeah, but playing with free weights is fun regardless! If it makes you feel any better I don't stack a lot of 45s on anything I bench

ETA...

Trying to up my cardio a bit, but not too much, just 'cause I don't like it.

I can't run 8 miles without dying, so take this with a grain of salt, as I could be full of crap.(More than likely)

If it makes you feel any better I don't stack a lot of 45s on anything I bench

I wouldn't listen to anything this guy says, CKyle.

 

[C_Kyle]

I don't know why any sane person would run like that unless they were being chased. Also, if there are fundamental reasons the ideas are wrong, I would very much like to know, for my own information as well.

1. I am not a prime example of a sane person.
2. I don't think you'll ever find a good reason that makes sense as to why anyone would want to run at all. It feels like hell the whole time. After this evening's HIIT sprint interval run, my GOOD knee was aching.

I don't think 8-12 miles is very extreme. Marathon distances and ultra distances are pretty extreme to me. Currently, my gauge of a run that is pushing the borders of normal to extra-normal is having to refuel during the run. I hate drinking and trying to eat some peanut butter and an orange slice while running, so that's where I draw the line.

anyways, I talked to my trainer at the gym and he suggested not doing whole body workouts, just doing upper/lower/upper workouts, getting the fundamental exercises in, with less sets, less reps, and an appropriate weight that doesn't leave me sore the next day.

Here's my plan for the week:

Monday: 4 mile run (done), HIIT run (done)

Tuesday: Upper body workout 1, consisting of pullups, bench press, inverted rows. 3 sets of 6 reps. Light core exercises after work.

Wednesday: Long run (7 miles, hopefully).

Thursday: Lower body workout, consisting of deep squats, walking lunges, back extensions, and core exercises.

Friday: HIIT run.

Saturday: Upper body workout 2, consisting of reverse-grip pullups, military press, barbell curls, tricep extensions. After workout, short, easy 2 mile run.

Sunday: Rest

That's Tuesday, Thursday, and Sunday for no-running days. I think that's good. That Saturday 2 mile run might end up being a 2-4 mile walk instead. That may be better anyways.

 

[PayetteRucker]

I'm losing my winter insulation, happens every year, first week it's above 50 consistently it all comes off. I got out and ran this morning, about 5 miles, 3,000 foot elevation increase. It felt great... whatever reason the arthritis in my hips wasn't bothering me. Hopefully I get to enjoy this good spell for a bit, but usually an evening trot is too much to ask these days.

 

[Any Cal.]

Man Payette, are you another one of them runnin' types?

CKyle, let us know how things progress.

Despite what I say, I used to run, and am considering it again, though probably just for 2 mile burns.(Who am I kidding..1/2 mile jog followed by a 20 minute walk.)

 

[HawGorn]

CKyle, that looks a lot better. You might also consider moving the Friday HIIT to Saturday after upper body and doing a light recovery walk or something on Friday.

Oh yeah, I don't run either I have a restricted mobility on one ankle and get shin splints rather easily on both legs. Occasionally I might go for a trail run.

 

[C_Kyle]

I am surprised by this morning's workout. Here's what I did:

Pullups, 3 sets of 6 reps
Dips, 3 sets of 10 reps
Bench press, 3 sets of 7 reps
Inverted Rows, 3 sets of 8 reps
Incline bench press, 3 sets of 7 reps
Dumbbell rows, 3 sets of 10 reps
Lat pull downs, 3 sets of 7, 6, 5 reps

I did all this in 35 minutes, and it was a smoker. I didn't think it was going to me much of a workout, but it was. I dropped weight on all the exercises to a pretty good point. I could have squeezed maybe 2 more reps out of the incline bench sets. Everything else was the right weight and reps, combined with shorter break periods. It was almost like cardio.

I think I will switch the HIIT run to Saturday.

I feel good right now. My legs feel good. I think tomorrow's long run will be good. I'm shooting for a distance of 10K to 7 miles; we'll see how it goes.

 

[C_Kyle]

In a couple weeks, I'm going to talk about all the data I'm logging during my runs. I'm using a Garmin Forerunner 305 w/ heart rate strap. I'm not totally sure yet how to use the data I'm logging. So for now, I'm just looking at the data plotted out and trying to analyze it and see exactly what's going on with my body while I'm running.

I want to get a few weeks worth of data before I start posting graphs and talking about HR zones and other things. Also, I'm just learning about HR and how it effects training and fitness.

 

[C_Kyle]

OK, so when I weighed my fat ass the other day, I was 154.0lbs. Just now, I'm 152.3lbs. I don't usually check my weight at the end of the day. Typically, I only check right after I wake up and drop the kids off at the pool. So, 152.3lbs is after eating and drinking a few gallons of water (and getting rid of the water). Maybe my morning weight is under 150lbs, where it should be. Actually, it should be closer to 135lbs, and hopefully will be in the next few months.

I think after the end of next week, I'll start logging my weight in the mornings. Jumping back into exercise seems to take a week or two before weight loss starts to happen.

 

[Any Cal.]

Actually, it should be closer to 135lbs, and hopefully will be in the next few months.

Age, height, weight?

ETA, so looking around, male, 31, still don't know your height though. Why are you saying you want to put on shoulders...at 135 you would be top heavy. J/K I am sorry for recomending big exercises, I didn't realize you were trying to cut so far down.

 

[batosai117]

Age, height, weight?

That's exactly what I was thinking

I'm 5'8" and about 190 right now. I'm wanting to get down to 180-175 and keep that steady so that I'm lean, yet have enough weight to help in take downs. I know there's technique in take downs, but a little extra weight to throw around isn't necessarily a bad thing.

I did 1 1/2 miles on the treadmill after a 7 hour workout at the Academy today. We learned handcuffing techniques and take downs with a morning dose of self defense :thumbup:

Feeling the burn

 

[C_Kyle]

Age, height, weight?

ETA, so looking around, male, 31, still don't know your height though. Why are you saying you want to put on shoulders...at 135 you would be top heavy. J/K I am sorry for recomending big exercises, I didn't realize you were trying to cut so far down.

Age 31
Height 5'5"
Weight 150 (+/- 2lbs)

At 150-ish lbs, I have 12-13% body fat. I want to get down to 6-ish %. Now, if I was 6% body fat at 150lbs, I'd be fine with that. I like doing the big exercises, and you can look back in the other two fitness threads where I posted every workout and see that I gained a pretty good amount of muscle, according to measurements. I don't really want to get any bigger...mostly. I have a hard time finding clothes that fit correctly. Pants never fit right. A 30" waist pair of pants are super tight around the thighs, a 32" waist is too large in the waist, my chest, shoulders, and arms make it almost impossible to find shirts that fit. Once I loose the 6-7% body fat, pants are going to fit even worse.

 

[C_Kyle]

OK, I finally ran another 10K this morning. The last ~1.2 miles were brutal.

I averaged a pace of just under 8.5 min/mile. Pretty slow, but not terrible.

 

[Any Cal.]

I just got back from doing a pile of deadlifts and military presses. Now I'm off to find out if Stone Smoked Porter is better or worse as a post-workout supplement than Guinness. I'll report back later.

CKyle, I hear you, but 12% @ 154 is 0% @ 135. Just a thought. I know you like running, but dang, somebody your size has the potential to lift like crazy due to leverages. Especially if you aren't trying to work your way UP from 135... But it won't really happen if you are trying to diet down or do tons of mileage.

 

[OwenM]

1. I want to consistently run 8-12 miles, 4 times per week (1 being a trail run).

Thought of you while looking at a friend's log today. She's a triathlete who also does marathons on occasion, and is training for one in June, now.
She did 15 miles Monday, but doesn't run as much total as you say you want, and is probably only hitting that distance to get used to going long occasionally for the race.

If I were your size, I'd be looking to put on a little more muscle, but I'm used to being an inch taller and 50lb. heavier than you are. I can forget 29-30s(that was almost 20 years ago!), but there's some 31" jeans I hope to get into again soon. Gotta get back in the 32s without sucking it in, first.
Any Cal is right about being short and having leverage, btw. We can pack it on, and put up some serious weight if we want to, and devote some time to it. 'Course I always told the big guys who gave me that crap at the gym that "weight is weight, use your lame excuses on somebody else".

 

[C_Kyle]

I just got back from doing a pile of deadlifts and military presses. Now I'm off to find out if Stone Smoked Porter is better or worse as a post-workout supplement than Guinness. I'll report back later.

CKyle, I hear you, but 12% @ 154 is 0% @ 135. Just a thought. I know you like running, but dang, somebody your size has the potential to lift like crazy due to leverages. Especially if you aren't trying to work your way UP from 135... But it won't really happen if you are trying to diet down or do tons of mileage.

OK, maybe not 135. I just did a rough BF% calculation and it said I'm 11.1%. Half of the 11.1% + 135lbs of muscle/bone/water leaves me at 143lbs. I was 143lbs before I started lifting and had fat that I could grab. After all the lifting and crazy exercise, I'm 5-7lbs heavier and still have the same fat. I agree that I've gained 5-7lbs of muscle, which is evident from tape tests. I don't think I'm fat, I just have fat that I can grab around my waist. Everywhere else, I can see muscle under the skin.

When I was in the Army, I was 128lbs of lean viciousness. I could out PT anyone, and had a never ending supply of stamina. I consider that being extremely physically fit, being able to run fast and far, being able to carry heavy loads for a long, long way, being able to propel my body in whatever directions it needed to go.

I'm more muscular now, but currently can't run as far or as often, and there is definitely a limit to my endurance.

I'm not trying to get back into that shape; but, I do want the running and endurance back, with usable strength.

Anyways, maybe using weight and body fat% is not a good judge of where I want to be. I should probably just let the love handles be the judge. When they're gone, I'm down to where I should be.

 

[bodhi_]

Don't have much of a fitness plan. I run 2-3 times a week. Since the beginning of the year I've been unable to do my MMA stuff sitting in a strange city. It looks though that I found a good muay thai gym and maybe even BJJ.

The long term goal, those are easy. By the end of next month the half marathon must be in below 2 hours, the Rustenburg mountain man is on the list which should push me to marathon levels towards the end of the year.

The only problem I have is that my oldest son has challenged me to a XTerra, the running and mountain bike part I have no problems with. It is the swimming side that worries me, I am a lousy swimmer and I'll need to find a swimming coach to get me to a mile level. Right now it would take me ages, assuming that I don't drown on the way.

 

[Any Cal.]

Alright, I have been doing the 5/3/1 for two weeks now, which isn't very long at all. I REALLY like it. It is designed as an intermediate program, which basically means that if you have just started lifting properly you can make better gains on something else.

The program is set up as a simple core program with 4 lifts, and then you tailor it to your needs. For me it is great because it is easy on the CNS, and is easy to recover from. I can throw a bit of extra workload in if I am dying to,(like a bunch of extra deadlifts the other day), but without throwing the whole program out of whack, because it isn't overly taxing...at least in the beginning.

I'll know more about it after another month and a half or so, but it seems really neat so far.

Lastly, Stone Smoked Porter is good, but it just seems to cry out for a grilled steak...