Fitness and prepardness.. but im tired today

[GOPerfect]

I guess it's my turn for an update.

My life took a major turn back in March. My wife and I took my 80 y/o uncle in to live with us. I went from swimming 5-6 times a week to an average of 1/2-1 time per week. Went a couple weeks with zero times, then a couple of weeks going once.

For those of you that are unfamiliar with swimming as a training routine, not swimming for as much as one week you will lose a lot of endurance. It was no different for me, especially at 58 y/o.

I was swimming 2.25 miles a day 5-6 times a week. I started to get back into a more regimented routine about three weeks ago. My progress has been slow, disappointing and quite frankly almost enough to shut it down. I can't let that happen though. I've got numerous health issues that virtually demand me to take care of myself.

With the health consideration so prominent I acquiesced to basically accepting that my endurance and speed would have to take a back seat to starting from scratch.

Prior to my setback I was swimming 4,000 yds each workout.
After returning to an abbreviated routine I started with 1,000 yds. and have gradually increased my distance. Yesterday I got back up to 3,000 yds. albeit at an incredibly slower pace. The pace I kept was an embarrassing pace but I'm sticking with it. I don't know if the speed will ever return to my pre setback pace but at least I'm doing it again and I am seeing some progress.

Pre setback my resting heart rate was 43-46 bpm.
My last medically checked resting rate was back up to 55 bpm.
I will get that back down to the 40's. I'm determined.

Thanks to all you guys with your honesty and transparency with your routines and setbacks. I recognize I'm not alone. You guys rock!

Good luck with all your recoveries and transformations.

Gives me the opportunity to say... "It sucks getting old!".

You got ten years on me, I never really thought it would be so difficult to get going. All of these "Updates" assist in keeping me motivated.

 

[masterswimmer]

Gives me the opportunity to say... "It sucks getting old!".

Which gives me the opportunity to say, 'it sucks NOT getting old!'.

Aches, pains and medical issues are still better than looking up to see the grass.

 

[Robin]

Like I said to my wife this afternoon, I know I'm old, but I'm going Egyptian with it, how's that she asked, de-nile I responded. I am not a big linebacker type but my vigorous physicality came natural to me and I relished it, later worked to maintain it, now as always, I do the best I can with what I got and am appreciative of what I had, and what I still have.
Robin

 

[ricklovin93]

Ive been competing in strongman for a few years. Have state record to my name. Wouldnt say I'm in "preparedness" shape, just the nature of the sport I compete in. But I do take a few months out of the year to focus more on "fitness" and be in a little better shape, usually just from the amount of hiking I do during the summer.

 

[Celt]

Ive been competing in strongman for a few years. Have state record to my name. Wouldnt say I'm in "preparedness" shape, just the nature of the sport I compete in. But I do take a few months out of the year to focus more on "fitness" and be in a little better shape, usually just from the amount of hiking I do during the summer.

Thats awesome, i like following strongman stuff. What kind of program are you running?

 

[ricklovin93]

I have a coach that does all of the programming, basically three days a week, Two days in the gym generally focusing on the three main lifts, and one day to focus on events for any upcoming shows. I'm a week out from my next show, and I'm ten pounds underweight, I usually like competing with a bodyweight right around 270-275, right now Im at 260 and Im having trouble getting the weight to come back up.

 

[Celt]

I have a coach that does all of the programming, basically three days a week, Two days in the gym generally focusing on the three main lifts, and one day to focus on events for any upcoming shows. I'm a week out from my next show, and I'm ten pounds underweight, I usually like competing with a bodyweight right around 270-275, right now Im at 260 and Im having trouble getting the weight to come back up.

Well, im sure you know what your doing, but how much protein are you taking in a day? And how about general calories, are you in a surplus of deficit?

 

[Airborneguy]

I completed a 5k last week in 23:22 seconds. That time was much faster than expected.

I’m noticing lately that my time required to complete 100 pushups has gone down significantly to under 4 minutes. This is performed at the end of my regualr chest workout.

I like to change up my routines frequently. My new thing is to do one body-weight exercise for each body part I’m working out that day. I find that body-weight exercises like dips, pushups, pull/chin ups, etc give me more of a “pump” and feeling of exhuastion than any weighted movement.

 

[Celt]

I completed a 5k last week in 23:22 seconds. That time was much faster than expected.

I’m noticing lately that my time required to complete 100 pushups has gone down significantly to under 4 minutes. This is performed at the end of my regualr chest workout.

I like to change up my routines frequently. My new thing is to do one body-weight exercise for each body part I’m working out that day. I find that body-weight exercises like dips, pushups, pull/chin ups, etc give me more of a “pump” and feeling of exhuastion than any weighted movement.

Thats good man, how old are you again? Physically i felt indestructible up until my late 30s. Ill be 45 next week and its been a struggle to avoid injuries the past couple years.

 

[Airborneguy]

I’ll be 40 in October. Injuries are becoming more common for me as well. I pulled my hamstring in softball this weekend. It’s relatively okay now, but this week I’ve been jogging at a much slower pace instead of running.

 

[ricklovin93]

Well, im sure you know what your doing, but how much protein are you taking in a day? And how about general calories, are you in a surplus of deficit?

I should be eating right around 5000, but ive been struggling to eat that much lately. Ive done about 6 competitions in the last 6 months so its getting old and Im ready for a little break (especially from eating)

 

[masterswimmer]

Ive been competing in strongman for a few years. Have state record to my name. Wouldnt say I'm in "preparedness" shape, just the nature of the sport I compete in. But I do take a few months out of the year to focus more on "fitness" and be in a little better shape, usually just from the amount of hiking I do during the summer.

That's awesome. Gotta love those strongman competitions. My son and I went to one in either Foxwoods or Mohegan Sun (forgot which). It's great on TV but in person you really get to see the personalities of all you guys. We had a great time.

Good luck with your competition and training. Stay healthy.

 

[Celt]

I should be eating right around 5000, but ive been struggling to eat that much lately. Ive done about 6 competitions in the last 6 months so its getting old and Im ready for a little break (especially from eating)

Thats alot on the body, and i guess you know why your under weight. Get this one behind you and let the body regroup a little.

 

[alistair]

Ive been competing in strongman for a few years. Have state record to my name. Wouldnt say I'm in "preparedness" shape, just the nature of the sport I compete in. But I do take a few months out of the year to focus more on "fitness" and be in a little better shape, usually just from the amount of hiking I do during the summer.

Where and how often do you hike?
I'm a winter 46er, and have climbed all the Catskill 3500.

 

[ricklovin93]

Ive done 4 high peaks so far. Cascade,Porter, Rocky, and Marcy.

 

[alistair]

Ive done 4 high peaks so far. Cascade,Porter, Rocky, and Marcy.

Any time you want a guide, I'd be very willing to take you deeper into the wilderness.

 

[GOPerfect]

Boy, did I make a mistake today. I donated blood around noon, kind of forgot and went to the gym. After about 15 minutes, I was ready to pass out. Holy crap do I feel like shit.

 

[Celt]

Okay, so it's been a few weeks since I irritated my left shoulder by overdoing it and I've been doing legs twice a week and one day of cardio. So far that's going pretty good.

Today I did some moderate weight deadlifts and it didn't feel like it strained the shoulder too much. Then I hammered my legs so hard I almost feel like I'm going to puke now. Trying to walk the dog right now but I can barely keep my legs underneath me. Can't wait to get home to shower and plop on the couch.

 

[Celt]

Status update. Left medial delt has a knotted band down the center and based on my reading it sounds like a trigger point. Same issue since around may. I was trying to work around it, but its not going away. Going to doctor on monday to hopefully confirm its a trigger point and get some injections to help it go away. Ive been massaging it weekly, using a TENS unit, ice heat, stretching and its still there. Other than the fact that upper body has been tough to work, my leg work has been steady and legs are growing and getting stronger.

@Dr. Evil what are your thoughts on a deltoid trigger point?

Im feeling hopeful now that mondays doc visit is gonna help. I really need to get back to a solid full routine. Bodyweight is around 213lbs.

 

[Bananabandit]

Look at all you tubbies being tubby. back to the gym.

 

[Automan21]

I just went back to the gym today after being off for like 4 months. Urghhh it’s like starting from scratch.

 

[Celt]

Look at all you tubbies being tubby. back to the gym.

Welcome back man where u been?

 

[Celt]

I just went back to the gym today after being off for like 4 months. Urghhh it’s like starting from scratch.

Just get back after it.

 

[Bananabandit]

Welcome back man where u been?

Eating, rearranging my sock drawer...the usual.

 

[Doc8404]

Status update. Left medial delt has a knotted band down the center and based on my reading it sounds like a trigfer point. Samenissue since around may. I was teying to work around it, but its not going away. Going to doctor on monday to hopefully confirm its a trigger point and get some injections to help it go away. Ive been massaging it weekly, using a TENS unit, ice heat, stretching and its still there. Other than the fact that upper body has been tough to work, my leg work has been steady and legs are growing and getting stronger.

@Dr. Evil what are your thoughts on a deltoid trigger point?

Im feeling hopeful now that mondays doc visit is gonna help. I really need to get back to a solid full routine. Bodyweight is around 213lbs.

Holy shit it messed up your spelling! LOL.

 

[masterswimmer]

Gud luchk celt. Fygured Id tipe sew yew culd undahstand me.

I'm finally returning to some semblance of my former swimming self. Took almost two months. I'm back to three days in the pool and one recovery day. That translates to six days swimming one week, next week five days. Seems to be my sweet spot to avoid shoulder problems.

I just went back to the gym today after being off for like 4 months. Urghhh it’s like starting from scratch.

The hardest part of getting back into it is mental. Overcome the desire to sit on the couch and hit the gym. Take note of every little bit of progress you make. It'll be your motivator to do it again tomorrow. Good luck, or should I say gud luchk.

 

[Celt]

Gud luchk celt. Fygured Id tipe sew yew culd undahstand me.

I'm finally returning to some semblance of my former swimming self. Took almost two months. I'm back to three days in the pool and one recovery day. That translates to six days swimming one week, next week five days. Seems to be my sweet spot to avoid shoulder problems.



The hardest part of getting back into it is mental. Overcome the desire to sit on the couch and hit the gym. Take note of every little bit of progress you make. It'll be your motivator to do it again tomorrow. Good luck, or should I say gud luchk.

Fortunately, i havent stopped exercising altogether because thats when its tougher to start back up. But i know exactly what you're saying. Ive been playing around with routines, but lifting M,W,F are my main days. Ill do stretching and other recovery work in between at least 2x per week. Even being limited ive been doing full body each day, but im going back to an upper lower split. Ill do upper on M,F with half my weekly volume split between both days and ill hit legs 1x per week with total weekly volume. My legs stay sore longer than upper body so 1x per week is gonna have to do it. If they feel good i can squeeze a light 2nd day in from time to time.

 

[Airborneguy]

I've been really focusing on pullups and chin ups lately. I spent a few weeks seeing how long it would take me to do 40 of each after doing 100 perfect form pushups for time. I've switched to sets now, 45 second rest between. I can usually do 12-14 on my first set. Today I did 10, 10, 8, 6. I was hoping to get three sets of 10 before dropping down (since I didn't push it on the first set).

 

[masterswimmer]

I've been really focusing on pullups and chin ups lately. I spent a few weeks seeing how long it would take me to do 40 of each after doing 100 perfect form pushups for time. I've switched to sets now, 45 second rest between. I can usually do 12-14 on my first set. Today I did 10, 10, 8, 6. I was hoping to get three sets of 10 before dropping down (since I didn't push it on the first set).

Keep working it. Don't forget your recovery days. Critically important. Keep the routine going and you'll see the increased reps in short time.

 

[Airborneguy]

I work out m-f and rest on weekends. I hit the gym on my lunch break at work, saves me a lot of time, hence the m-f routine.