Sly Bald Guys Forum
Confidence and Success => Fitness/Diet => SBG Fitness Challenge => Topic started by: Beardman on February 01, 2013, 01:48:10 AM
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G'day everyone!
It's the 2nd month of the year now, it's time to start thinking about hitting spring (for you northern hemisperians) running!
You may as well start looking good for summer now, now that you all don't look awesome in your slick domes, but we are talking bathing suit ready here haha!
For me, my goals are going to be pretty simple this month, because I'm not entirely sure when I stand with this new program my gym partner and I just constructed, but here I go:
- An injury free month, that is probably my favourite goal, and the most important one to tick off!
- Settle into this new program and start seeing some new gains!
I have no real lifting goals this month, I'm sure that after a couple of weeks I'll know where I stand and I might add some.
But this is a good example of how simple your training goals can be fore the month O0
So, who is going to join me for this month? Hrmmmm.
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Thanks beardman for the reminder. I do have a plan for February, although probably slightly different than your's. That's OK.
Saturday, we have an extended workshop with our Chiropractor. It will focus on making healthy choices in living including food and exercise. I really slow down in the winter and generally find it tough to get motivated to get out and do any exercise and eating +++.
So, I'm planning to join his get fit eating plan for 60 days. And for getting going again in exercise, I'm planning to get out and walk for a minimum of 1 mile each day, with a bonus goal of 2 miles when possible. Any who are tracking are welcome to PM me for accountability.
Mr. Zed.
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That's a great plan mate, make sure to keep us in the loop with how you go O0
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I'm in. I got struck down by a virus last month so now I am fighting fit and ready to go!
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I'm starting my workouts on Monday with my soon to be 16 year old son. We'll be lifting on our home gym.
I'm out of shape and want to lose about 25 lbs. (20 is my goal). I shede weight pretty quickly when I lift so I should be able to get down to my goal wweight by Spring.
My son has no problem with his weight. He's looking to build muscle and increase his stregngth for the coming track seaon and for next wrestling season.
My wife and I both had that virus (assuming it's the same one) last month. It took weeks to get it out of our house.
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Sounds like it, I still have the cold and cough and it's two weeks now!
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I have a goal to walk at least 3 miles each day that I work at the Y. I have been opening there 3 mornings a week lately. With all the ice on the roads and sidewalks around here, I am very leary about walking outside now. I will stick with walking inside until it warms up again. I went downhill skiing on Monday which was a blast and I got a good work out from that. I hope to get out a couple more times before we leave for Arizona in 3 weeks. Once we get out there, I can get more exercise outside.
Good luck everyone with sticking to your goals. Hope that everyone stays well and get rid of the creepy crud. I have been fairly lucky lately. I think that exercise helps build up resistance.
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I am chomping at the bit to get back. I feel I have really let myself slip. I put on weight easily, if I wasn't mistaken I would think I'm bloody pregnant with the weight I have put on!
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I had my virus in early december. The cough lasted about 5 weeks, so i'm good now. Although still a challenge to sing. Tickles the throat and makes me cough.
So i, ready to start.
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Hey All,
I plan on 4 strength sessions and 3 cycling/running per week 8-10 hours. Suns out tomorrow in Washington state so cycling for 20 miles with a lite lifting session is on tap since I am working sunday.
Cheers and good luck on your goals!!
Cheers,
Ty
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Game on!!!
Just want to get a fitness activity into my daily routine and continue on the healthy eating changes.
Seems like a load of you I had a few weeks of a bug going round so January wasn't as succesful as I'd hoped for.
Day off today and have done 8 mile on the exercise bike, not a massive amount compared to some but it's progress, hope to get a second sesh this evening.
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Gonna make a post so maybe it'll keep me motivated.
Trying to reduce my mile times, no real goal other than to clean them up. Currently running two ~6 minute miles every other day followed by three 7-9 minute miles, looking to bring all five to sub-7 minutes.
As soon as the snow clears, I need to resume cycling on the days I'm not running.
My current plan is to drop my body fat back down to 5-7%, currently around 9% according to YMCA test and around 13% according to Navy, so I'm guessing I'm 10%ish. Originally increased my calories to put more muscle in my chest and obliques, definitely did that but never went back to my lean diet. So now the plan is to do just that, currently on day 4 of restricted calories.
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I'm with ya, hoping posting it makes me more committed...
I'm just getting over the dread virus/thing that's going around. So I've been a bit of a slug.
I like the idea of setting monthly goals. So for Feb:
- Eat at least 3 times a day. I'm terrible about eating regularly and then tend to overindulge in one huge daily meal. Crap for my metabolism and energy levels.
- Walk somewhere a minimum of once a day instead of taking the subway/bus, in addition to walking the dog often enough so she's worn out at the end of the night.
- Increase the percentage of protein in my diet. My body loves protein and hates gluten. I did Atkins a decade ago and while I don't want to do something so extreme/faddy, my whole body is so much happier when I cut back on the grain and eat more protein.
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- Increase the percentage of protein in my diet. My body loves protein and hates gluten. I did Atkins a decade ago and while I don't want to do something so extreme/faddy, my whole body is so much happier when I cut back on the grain and eat more protein.
I've been reading a lot into the whole grain thing recently and have decided to try simillar and cut it out of my diet, only really started this weekend so trying to give it a couple of weeks to kick the cravings!!
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Wow, we've got a hive of activity going on here, I love it. Hopefully everyone can squash their bugs and get right into smashing their respective goals. It's great to see so many of you keen to start making a change!
I wish I had you all around me when I set out on my fitness trek a couple of years ago, instead of having to start the trek out alone. The best thing I did though was to drag a mate along to the gym with me. It's amazing the motivation you can get out of it, because you don't want to let the other guy/girl down.
Welcome back to the crew Ty, it's great to see you back here setting goals again!
Lets make this a great month to get get fit!
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Hey Beardman, Glad you have kept the board intact, thanks for your efforts here!!! I have been keeping fitness my top pri just been so swamped and living out of hotels, all with gyms, got a couple good books on full body workouts(no gear) and been using some heavy duty bands that fit in the carry on. Actually dropped a couple more ponds while adding more muscle....new girlfriend is also a fitness nut!
Yes, all good on my end and enjoying the new relationship as well :)
Cheers,
Ty
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G'day Ty, that's awesome mate, it's really interesting how little you need to get a good workout when you need to. I always have some no equipment exercises in my training programs. It gives you something to do if you have to wait for equipment, lucky we very rarely have to wait at my gym though.
I'm glad to hear the new relationship is going well too, sounds like you have a good thing going on O0
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Woohoo!!! Done 40 miles on the exercise bike over the weekend.....ok not a lot for some but for me it's pretty massive!!
Knees are a little sore but I guess I'm using muscles I havn't since the '90s, feeling good for it though!! Now the big challenge starts, I'm working pretty much solid for the rest of the month, healthy isn't so bad at home but out on the road will be harder, but i don't want to waste the work I'm putting in or have them sore knees for nothing!!
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Northeastern University in Boston has a GREAT gym available to undegrad and grad students, something I've been taking advantage of!
I'm generally always in good shape, but I go through periods where I do more outdoor sports/less gym and vise versa. Since I cannot ski this winter, I'm hitting the gym, lifting twice a week and doing some cardio two-three times per week depending on how lazy I am :-p
I'm also adjusting to my exercise/eating level since I've been eating a vegan diet. It's required some adjustment (I loss ten pounds in about a week and a half when I first started) but now my weight has leveled out, and I've discovered what/how to eat to keep my muscle mass.
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Woohoo!!! Done 40 miles on the exercise bike over the weekend.....ok not a lot for some but for me it's pretty massive!!
Knees are a little sore but I guess I'm using muscles I havn't since the '90s, feeling good for it though!! Now the big challenge starts, I'm working pretty much solid for the rest of the month, healthy isn't so bad at home but out on the road will be harder, but i don't want to waste the work I'm putting in or have them sore knees for nothing!!
Great work man, keep at it, you don't want to waste all that hard work! I'm sure you'll keep on track, you've just got to say no to the temptations!
Northeastern University in Boston has a GREAT gym available to undegrad and grad students, something I've been taking advantage of!
I'm generally always in good shape, but I go through periods where I do more outdoor sports/less gym and vise versa. Since I cannot ski this winter, I'm hitting the gym, lifting twice a week and doing some cardio two-three times per week depending on how lazy I am :-p
I'm also adjusting to my exercise/eating level since I've been eating a vegan diet. It's required some adjustment (I loss ten pounds in about a week and a half when I first started) but now my weight has leveled out, and I've discovered what/how to eat to keep my muscle mass.
Sounds like a plan! It does take a bit of mucking around to get your exercise vs food intake right when you are trying to stay steady. I've been doing pretty well of late, I'm only fluxuating at +-1kg. So I'm pretty impressed with that!
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First day on the road went well, skipped time on the bike last night and this morning however as my knee is real sore, hopefully I'll be back on it tonight or tomorrow, sure my body just needs to get used to me using it!!
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Yeah, best to rest it mate. Don't want it blowing up into a full blown injury. They are the worst. My shoulder has only just started allowing me to lift what I was lifting before I hurt myself, back in August (?) last year... Maybe it was sooner, I forget, it was too long ago, all I know it I never want to go through that again.
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I'm in today on my plan. Although siatic nerve pain is hampering thing. Going to the chiropractor this afternoon. But sticking on food plan
Feeling somewhat better tonight. Not perfect, but the 'adjustment' is helping, along with heat and stretching exercises.
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after my virus I am back, planned to go gym saturday but didnt feel well enough so went Monday and Tuesday and amazed how cardio wise I am struggling with running. My lung capacity has gone down and am struggling not to cough. Have done 5k both days but days but not in one go which is unheard of for me! Angry!
The anger paid off as hit the weights hard. Slightly saw. I want guns by Summer - ROAR!
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That's no good Mr. Z, hopefully that siatica settles down!
Lol Buffman, I know exactly what you mean, I hate the first week back after illness! It sucks the big one! I'm sure those guns will be locked and loaded by summer though!
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I had a rest day today, 3 days and was feeling it in my bod for the first week back. Can't wait to get in the gym tomorrow! ROAR!
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That's no good Mr. Z, hopefully that siatica settles down!
Feeling better today. Not perfect. Weight is down about 5 pounds, though.
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Been back on the exercise bike since taking a rest day on Tuesday and feeling good, I dunno if is just the initial enthusiasm but I'm actually enjoying doing it. That's a week of bike work, going to mix in some weight work come monday.
The exercise combined with a better diet feels great, it's nice to eat because you are feeling hungry and charging up again instead of just because it's that time of the day you feel you should eat and I swear I am sleeping better too.
If I fall off this wagon please beat me to get back on it!!!
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I walked to and from my doctor's office despite the fact that it's slushing (not quite raining, not quite snowing) outside and totally gross! About 4 miles all told.
I've dropped 10+ lbs since January. I don't weigh myself that often because water retention, when I last ate, etc has such an impact on the scale, but the doctor weighed me and we were both pleased as punch.
The increased protein effort has been a mixed bag. Some days I do great. Days like today, all I have in the house is rice and couscous and the idea of heading back out in the slushing is less than appealing.
The dog will need to go out eventually tho. I suppose I should just take advantage of her needing a wee and suit up and head to the grocery store to get some protein/veg.
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Sounds like everyone is doing really well, keep up the good work guys O0
I had to miss my Friday workout because there was just no way I could fit it in anywhere, a bit disappointed, but oh well, sometimes you just have to skip it.
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Lower back pain is well under control. Much better than last week at this time. Can probably get some mild exercise in today. Eating is on track. Worked through several pot luck dinners etc. There were limited healthy choices. Chose them.
Then came home and finished the meal with healthy food at home.
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I rocked up at my gym this morning to find it closed as the staff hadn't made it in due to snow! I wanted to go at lunch but today in work was manic! @c3
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I started Wing Tsun 4 weeks ago, its 1hour self-defence and half an hour strength training, I go there three times a week, and I would like to make the first exam this month
Its great to have a group of people to work out with
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Just checking in, had 4 days of no exercise and a couple of days of cheats on the diet so I felt the need to confess!!
I've decided to not exercise on the days when I'm doing doing 12 hour shifts at work, simply as I don't have the time unfortunatly. But that is only a couple of days a week and I tend to do double exercise on my days off. Getting into the weights side of it now so hopefully I will be able to do a quick 15mins of that on my long days just to keep ticking over!
As for the diet cheats, Monday was my girlfriends birthday so had a couple of pints of lager and a pizza at a comedy night (after only a couple of weeks of being exclusively healthy this made me feel rough, makes you think about fueling yourself with crap!). Yesterday was Pancake Day (is this just a UK thing??) so of course I knocked up my usual pancake lasagne.....lovely!! Although these were cheats I'm ok with that as 1) I kept healthy for the rest of the day, it wasn't a "I'm gonna eat bad tonight so I may aswell all day!", and 2) I don't want to miss out on special occasions as I feel that'll just make me miserable and not enjoy what I'm doing, I'm trying to go from a 10% good / 90% bad diet to a 90% good / 10% bad!! I feel that saying no to everything not so good will just make you want it more!!
Dropped 8lbs / 3.6kg this month so far.
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whats a pancake ladagne?
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Like a normal lasagne but using pancakes instead of pasta....it's good!! Dependent on where you come from people seem to have different ideas on what a pancake is, to me it's not a thick thing like an american pancake but it is thicker than a french crepe!!
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Looks like we got some good activity with Team Sly O0
I just pulled my 9 month summary from my Polar watches....love these devices and highly recommend the FT80 for weight lifters and RCX5 for cyclist!!!
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Started with earnest this week. Day 2. cycle, run and weights. Plus chicken and salad!
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Sticking with my eating plan. Down 8 pounds so far.
Delayed start of exercise plan due to sever lower back pain, but substituting stretching exercises to address the pain, and chiropractic visits. It's helping.
Chiropractor is joining me on the eating plan . We are the same height and weight and both need to loose about the same amount. Nice team.
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I'm glad to see so much activity here, every is doing so well!
Viking, don't stress mate, you are allowed to break your diet every now and again, and as you said, they were special occasions and you really don't want to miss out. As for the missed sessions, if you are working a 12 hour day, I don't blame you for missing a session! It's good to have rest days anyway O0 At the moment I'm only training 5 days a week myself.
Ty, those are some great looking numbers mate O0 I wonder what my numbers would be like... pity I've got now way of finding out. Although in 9 months I have lost 16 kilograms (35 pounds), and if only I kept a training diary... I could have some numbers lifting numbers for you too... Oh well.
Buff and Mr.Z, glad to hear you guys are keeping on track! It's pretty cool that you roped your Chiro in to Mr.Z!
I got a new PB on Tuesday night for incline Bench press this week, I managed 4 sets of 47.5kgs (~104lbs) I think my previous record (a previous program) was 45kgs, I love going back to old exercises and seeing how I've improved O0
Anyways, keep active guys, it's great hearing how everyone is going. I'm taking an unscheduled rest night tonight, because it's Valentines day, and while I don't ahve anyone to celebrate it with, my gym partner does... so he is otherwise occupied tonight. I just don't think he is dedicated to the cause ::) :*)) But I think we are planning on working out on Saturday to make up for it!
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Buff and Mr.Z, glad to hear you guys are keeping on track! It's pretty cool that you roped your Chiro in to Mr.Z!
My chiro is very supportive of this. He challenges all of his patients to participate. This time around, he's offered to mentor more closely with me. So it's a mutual thing. He's a high energy guy. Passionate about health. Convinced that 'living right' is the best choice for healthy living, not a pill to mask symptoms. Let's enjoy life to the fullest. Feed your body with what it needs to repair itself, rather than processed foods that offer convenience, but reduced nutrition and preservatives, etc.
Good guy.
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Just done my first weight sesh, all free weight stuff with 15 mins cardio to warm up. Need to work on my form a bit but I felt parts of my body i didn't even know I had!! ;D
Got a few weights Q's but I'll not clutter this thread with them!
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Pushed it today! I am now wrecked!
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Had an awesome chest sesh tonight, I'm loving lifting heavy again, my shoulder is... while not, and probably never be, as it was before it was injured. I'm still starting to see myself pushing past my pre-injured PBs. So that's awesome.
I'm glad to see everyone still working hard. A big Kudos to you Viking, that's awesome man. I love that feeling. I don't get it soo much these days, because I think I've found every muscle in my body now. But they still cry at me by the end of a good session.
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Three workouts this week and loads of cardio. Then I had a freakin pizza when I got home! It was force fed to me! Gutted! @c3
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I've been sticking with my plan. On track with sticking to foods on my eating plan. Weight is coming down :).
Had my annual physical today. Labs were good. Need minor work on cholesterol. Need to resume taking niacin. Good strong D3 levels.
And lower back pain is getting less each day.
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Just checking in, fell off the wagon last week and felt terrible, both mentally and physically, unlike previous times I'm not looking at it as having failed, just a bump in the road and have jumped back on the wagon.
Just done some time on the bike followed by some weights, 15 reps 4 sets of bicep curls, shoulder press, shrugs, think I need to up the weight a bit as I'm not really feeling "the burn". Mind you at the moment I'm still working on form/technique, I'm finding when I'm doing barbell or curl bar work I'm still very right sided dominent. Maybe I need to switch to more dumbell work?
P.S All my weight work is free weights, I don't go to a gym, just the spare bedroom!!
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I prefer free weights than going to a gym, my local ones are always busy when I'm free, and no one wipes off their sweat!! :Xo!
so i'm buying a new mtb, I used to ride nearly every weekend, and plan to cycle to work a couple of days a week, when the weather improves, 18 mile round trip...that should do it lol
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Just checking in, fell off the wagon last week and felt terrible, both mentally and physically, unlike previous times I'm not looking at it as having failed, just a bump in the road and have jumped back on the wagon.
Just done some time on the bike followed by some weights, 15 reps 4 sets of bicep curls, shoulder press, shrugs, think I need to up the weight a bit as I'm not really feeling "the burn". Mind you at the moment I'm still working on form/technique, I'm finding when I'm doing barbell or curl bar work I'm still very right sided dominent. Maybe I need to switch to more dumbell work?
P.S All my weight work is free weights, I don't go to a gym, just the spare bedroom!!
That's the right attitude mate! Glad to hear you jumped right back on the horse.
If it feels like the weights are getting too light, then move up a bit, I know I personally find it difficult with some exercises to get my form right if the weights are too light. As for the dumbells, if you think your left is falling behind, then dumbells will help catch it. I think it goes without saying that you do the same weight with the left and right, and to do the same reps.
Geeman, I hear you about the not wiping their sweat down thing, I've been noticing that the past couple of nights at the gym, it's not what you want to see when you are saddling up to a bench. Unfortunately it's just something that you have to deal with from time to time at the gym.
My mates have been thinking about getting mtb's / getting them back up and running again, and I've been thinking of seeing if mine is worth fixing up. Then heading out to the local regional park and testing out some of the many tracks running all through the park.
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Upped the weights today and it feels better, not painful but I can feel where I have worked. Still worried my workouts aren't really long enough, I start with 15 mins on the bike then after going through 4 sets on 4 different areas is only taking another 15 mins, kinda feel I should be doing more!!
Did bicep work with dumbells today instead of the curl bar, ol' lefty bicep aint piggy backing on righty no more!! ;D
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Upped the weights today and it feels better, not painful but I can feel where I have worked. Still worried my workouts aren't really long enough, I start with 15 mins on the bike then after going through 4 sets on 4 different areas is only taking another 15 mins, kinda feel I should be doing more!!
Did bicep work with dumbells today instead of the curl bar, ol' lefty bicep aint piggy backing on righty no more!! ;D
Viking glad you are back on the saddle. Finishing your weight session in just 15 min is somewhat a cause for alarm... it means you are not taking enough rest between sets. this can lead to injury
if you are doing at least ten reps on each set then aim for a 45 sec-1min break between each set... im not sure what you mean by 4 different areas... do you mean 4 different muscle groups? If that is the case then I strongly suggest you focus on two muscles during every session. for example chest and triceps. This method is far more effective and will get better results.
Also do at least 5 exercises rather than 4.
Best of luck
Sahil
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Upped the weights today and it feels better, not painful but I can feel where I have worked. Still worried my workouts aren't really long enough, I start with 15 mins on the bike then after going through 4 sets on 4 different areas is only taking another 15 mins, kinda feel I should be doing more!!
Did bicep work with dumbells today instead of the curl bar, ol' lefty bicep aint piggy backing on righty no more!! ;D
Viking glad you are back on the saddle. Finishing your weight session in just 15 min is somewhat a cause for alarm... it means you are not taking enough rest between sets. this can lead to injury
if you are doing at least ten reps on each set then aim for a 45 sec-1min break between each set... im not sure what you mean by 4 different areas... do you mean 4 different muscle groups? If that is the case then I strongly suggest you focus on two muscles during every session. for example chest and triceps. This method is far more effective and will get better results.
Also do at least 5 exercises rather than 4.
Best of luck
Sahil
That's some good advice there. Also you might be doing your reps too fast, you should be doing at least a 2 up 2 down count, or if you want to really feel it 2 up 4 down.
Also if you you should definitely be only working 2 muscle groups a day, with a total of 5-6 exercises. An example on how I would do this for a 3 day lifting week would be:
Day 1: Chest and Triceps
Day 2: rest/Cardio
Day 3: Legs (Quads, Hamstrings and calves all in the same day, or move calves to a different night)
Day 4: rest/cardio
Day 5: Back and Biceps.
Day 6&7: Rest and/or cardio.
On the lifting nights you can still do your bike thing as warm up, or maybe even a run. Another important thing though are you doing a warm up set (50-75% of your normal weight) before you start a new muscle group? That will really help you lots too, and help prevent injury too.
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Thanks Sahil and Beardman, real useful couple of posts!!
So let me get this right, say working chest and triceps, do 3 different exercises that work each muscle??
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YOu are most welcome Viking O0
That's it, 3 chest, 3 triceps. My last 3 day lifting routine I only did 5 exercises, did flat bench , incline bench, dips, Triceps press and triceps pull downs. I was using the dips as both chest and triceps exercise by leaning forwards a bit, if you keep a straight back you are almost exclusively using triceps.
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So, it's the end of another month.
This month has seen heaps of activity, so lets check in and see how everyone has gone!
I've settled into my new program really nicely, and have started seeing some new PBs since my shoulder injury last year, so I'm stoked. I had a bit of an injury niggle at the start of the month but I bounced back really well, and I'm looking forward to seeing some good lifting achievements in the new month.
Unfortunately though, I personally feel off the bandwagon foodwise towards the end of the month, I started succumb victim to a bit of junk food, and that coupled with a realtively inactive work week I saw a MASSIVE weight gain, I'm kinda embarrassed to say I packed on 5 kilograms in a week... Normally I can fluctuate 1-2 kilograms +/- a week, but I've never done 5... So I really need to step back and have a big look at my bad eating habits that are starting to form.
SO yeah, that's my month! How did everyone else go?
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Good Job Beardman!!!
Mine went good, avg about 8 hours a week, would like to have got more mile but will take what I can get....injury free month works just fine! On to March!
Cheers,
Ty
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Good Job Beardman!!!
Mine went good, avg about 8 hours a week, would like to have got more mile but will take what I can get....injury free month works just fine! On to March!
Cheers,
Ty
Oh well, you can't be makin those miles every month, especially with how busy you've been! Still sounds like a more then successful month!
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YOu are most welcome Viking O0
That's it, 3 chest, 3 triceps. My last 3 day lifting routine I only did 5 exercises, did flat bench , incline bench, dips, Triceps press and triceps pull downs. I was using the dips as both chest and triceps exercise by leaning forwards a bit, if you keep a straight back you are almost exclusively using triceps.
Cheers man, I think I'm getting the idea of it now. Probably why I wasn't really feeling it during my past workouts as i was working each muscle with one exercise then moving on to a different muscle, combined with too low a weight I think I was essentially warming myself up instead of working out!!
As a guideline, how many sets are you doing for each exercise?
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For the most part I normally do 3 sets of 8-12. So basically, you are aiming for 12, but no less then 8. When you go up a weight it is totaly ok if you can't initially get 8 reps even on your first set. With this new program though I am doing 4 sets of 10, pretty much no comprimise, because I am going for pure gains.
But yes, that is essentially what I think you were doing haha
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Taken on the advise from you guys for todays work out and feel better, increased rest times between sets, slowing down each rep and focusing on two muscles (biceps and shoulders today) has made me feel like I've had to work for it today....which of course is a good thing!!
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Taken on the advise from you guys for todays work out and feel better, increased rest times between sets, slowing down each rep and focusing on two muscles (biceps and shoulders today) has made me feel like I've had to work for it today....which of course is a good thing!!
That's the spirit mate! Glad to hear the advice is paying off, keep it up! O0