Fitness and prepardness.. but im tired today

[Steal2B]

I was under the impression that leg extension can be strenuous for the knees.

Oops probably no more than climbing down mountains.

Seated leg extensions are a sound recommendation. I have a Nautilus seated leg extension / leg curl machine at home and my ortho indicated that slow continuous motion, minimizing any stopping/ hold was key to maintaining knee health. I am suprised with the decades of abuse my knees have survived.

My shoulders are different story.

 

[Celt]

Been a bit, but prepardness has more meaning today than it has in a while so i figured id update the thread.

After the shoulder acted up in June i was off until some time in August. But i got nearly 4 straight months of good work in and got up to a solid 228lbs (was shooting to get up to 230) then i pushed too hard one day and flared up the left shoulder. But i think i figured out how to stay ahead of that. Every 3 months of steady good work ill take 2 weeks of light duty exercise to let my body recuperate. I was just short of 4 months when i aggravated it last and i was planning on a 1 week "deload". At 3 months, taking 2 weeks will help do the trick i think. Keeping in mind, Im 47 and have been weightlifting hard for 30 years. I was off upper body allnod December but kept doing lower and cardio.

Now im back to slowly introducing upper body again to see if 4 weeks off was enough.

Again, in the times we are in it feels more critical to be fit and ready.

 

[ikilledkenny]

Got a pair of old wheels from a machine at work. They weigh just under 50lb each (49.4) and fit good on the bar. I needed more plates so this worked out great, and they have rubber on them so I can drop them without breaking up the concrete floor. View attachment 73812

dang, thats all your workout equipment? impressive.

mine consists of 2 pairs of 15 and 10 lb dumbells and a treadmill
i feel inadequate looking at that collection

 

[Celt]

dang, thats all your workout equipment? impressive.

mine consists of 2 pairs of 15 and 10 lb dumbells and a treadmill
i feel inadequate looking at that collection

Yep, along with the other part of the room.


And im down here now getting work done!

 

[Celt]

Also do some airsoft training down here between sets, although today im posting here.

 

[PutnamCharlie]

I tore a bicep like three years ago and never got back to weights (shoulder is screwed also). Still walk by the weights every morning and say I should get back into it but just don't have the energy I used to have. Sucks getting old.

 

[Celt]

I tore a bicep like three years ago and never got back to weights (shoulder is screwed also). Still walk by the weights every morning and say I should get back into it but just don't have the energy I used to have. Sucks getting old.

It is hard Charlie, but imagine a shtf scenario where an improved level of fitness could make a life or death difference. Anything will help, even if just cardio work.

 

[masterswimmer]

dang, thats all your workout equipment? impressive.

mine consists of 2 pairs of 15 and 10 lb dumbells and a treadmill
i feel inadequate looking at that collection

Inadequate? Hell, try swimming laps in a bathtub!
This lockdown shit screwed my routine royally.

 

[libertysnake]

Need to start doing some simple upper body that doesn't require much weights wise at home.

Cardio, I'm "OK." I'm down 150lbs over the last few years, so basically I've never missed cardio / leg day for the past decade at least, in essence.

Thinking of just working on some pushups and sit-ups. I have several of these plates for my backpack: Ruck Plates

Could maybe use those for arm training / be careful and swing em around or something.

Just trying to cultivate a little mass upper body wise.

 

[fnfalguy]

We added a stationary bike at home for a bit of diversity and to break up the monotony. Its got the features to act as the shiny I need to stay engaged. Today I rode around parts of Tahiti. I haven't use a bike in years so its going to be a bit to get use to it.

My biggest goal now is to keep off the weight I've lost. So far I have been able to keep that up.

 

[alistair]

Inadequate? Hell, try swimming laps in a bathtub!
This lockdown shit screwed my routine royally.

Would look great on your back patio.

Endless Pools®

Endless Pools®: Everyone in your family will love the Endless Pools' hydraulically-powered resistance current, the options for exercise and family fun, pl...

priscohottubs.com

 

[camper4lyfe]

Would look great on your back patio.

Endless Pools®

Endless Pools®: Everyone in your family will love the Endless Pools' hydraulically-powered resistance current, the options for exercise and family fun, pl...

priscohottubs.com

My wife wants one of those. I told her good luck.

 

[masterswimmer]

Would look great on your back patio.

Endless Pools®

Endless Pools®: Everyone in your family will love the Endless Pools' hydraulically-powered resistance current, the options for exercise and family fun, pl...

priscohottubs.com

Swimming is boring in and of itself. Add the factor of no turns to the mix and it just becomes even more lackluster. But it was a consideration when we decided on the hot tub

 

[camper4lyfe]

Swimming is boring in and of itself. Add the factor of no turns to the mix and it just becomes even more lackluster. But it was a consideration when we decided on the hot tub

With the endless pools, you can often get them with speakers, so you could at least listen to music while you're doing it.

 

[masterswimmer]

With the endless pools, you can often get them with speakers, so you could at least listen to music while you're doing it.

Earbuds take care of that without speakers. Although that's a nice feature. Not enough to get me to go Endless Pool though.

 

[alistair]

Swimming is boring in and of itself. Add the factor of no turns to the mix and it just becomes even more lackluster. But it was a consideration when we decided on the hot tub

Just think how fast you would be swimming if you did decide to perform a flip turn.

 

[masterswimmer]

Just think how fast you would be swimming if you did decide to perform a flip turn.

LMAO, if I were drinking milk it would have shot out my nose!

 

[Vapor]

Well after almost a year of only 50 lbs dumbells and a smith machine at work, I've been going to the normal gym once a week to focus on compound push/pull heavy exercises.

I managed a cable row of 250 for 4 sets of 8.

Regular bench was 225x10, 275x3, 275x7. Shut it down after that to protect the shoulders.

Reverse grip bench was 185x10, 185x12.

Lat pull downs I stayed light at 180x12 for 5 sets.


The stabilizers are coming back online fast. I just hope the rotator cuffs don't flare too bad.

 

[JaguarJaguarGolf]

Need to start doing some simple upper body that doesn't require much weights wise at home.

Cardio, I'm "OK." I'm down 150lbs over the last few years, so basically I've never missed cardio / leg day for the past decade at least, in essence.

Thinking of just working on some pushups and sit-ups. I have several of these plates for my backpack: Ruck Plates

Could maybe use those for arm training / be careful and swing em around or something.

Just trying to cultivate a little mass upper body wise.

I do fake pushups when I'm out walking in the woods(I used to call it hiking but now it's more of a saunter). There are a couple of 3-4 ft. diameter boulders along my walk. I used for stretching hamstrings and quads, but also do a pussy plank on them and do old man pushups (mostly up , but some down movement), when starting up again after surgeries It takes a few weeks , but definitely improve upper body and core to the point I can do pushups on my floor at home. Start light, slow and steady , old time trainer talking to us old guys said to short stroke all your exercises with weights. Only full extensions with no weights. Good Luck, stick with it . Wow 150lbs! You have the determination.

 

[Rap]

To anybody on Android, I highly recommend this workout tracker:

FitNotes - Gym Workout Log - Apps on Google Play

A clean, simple, powerful workout tracker. Free to use, and no ads - ever.

play.google.com

 

[Celt]

To anybody on Android, I highly recommend this workout tracker:

FitNotes - Gym Workout Log - Apps on Google Play

A clean, simple, powerful workout tracker. Free to use, and no ads - ever.

play.google.com

I do it old school, i keep a notebook where i write down date, all exercises, sets, reps, along with bodyweight, and measurements of arms, legs, chest, and neck every few months. Although im sure the digital version would be pretty cool, I just like doing it this way as ive been doing it like this for about 30 years.

 

[Rap]

I do it old school, i keep a notebook where i write down date, all exercises, sets, reps, along with bodyweight, and measurements of arms, legs, chest, and neck every few months. Although im sure the digital version would be pretty cool, I just like doing it this way as ive been doing it like this for about 30 years.

I share your old school sentiments. This app is the best no-frills digital option that I have found. It runs offline and has the added benefit of things like set/rest timers, plate calculators, personal best trackers, and of course graphing performance over time in different ways. Since I almost always have my phone handy, and I like to zone out with bluetooth earbuds linked to the phone, this app has been perfect for me. You can export records to a variety of formats, in the event you want to go analog after the fact.

 

[Vapor]

I don't know how you guys do it. I'm always so obsessed with numbers that I have every workout memorized for a few weeks after. I can't stand to interrupt what I'm doing to log anything.

 

[Celt]

I don't know how you guys do it. I'm always so obsessed with numbers that I have every workout memorized for a few weeks after. I can't stand to interrupt what I'm doing to log anything.

I write it down between sets, especially with all the overuse injuries I get and have had over the years it helps me pay attention to mixing things up and doing things a little differently to try to avoid them.

Its also useful to make sure Im always making slight improvements each workout. Even if its only 2 extra reps for 1 set, its forward movement. Plus, I can track when I need a deload. For instance, most recently I got about 4 Solid months of good hard lifting in and then I irritated the tendonitis in my left shoulder. I was on the verge of taking a week extra easy to let my body recuperate but I didn't get the chance. So next time I'll go only about 3 months and then I'll take two weeks nice and easy that way I can hopefully avoid overuse injuries.

 

[Rap]

I don't know how you guys do it. I'm always so obsessed with numbers that I have every workout memorized for a few weeks after. I can't stand to interrupt what I'm doing to log anything.

I log data during my rest period (usually 45 seconds between sets)...I have a pretty quick process down pat now, using the phone. I keep the screen set to always on so that I don't have to unlock the phone again or turn screen back on, etc. When I was using a physical chart it was even easier just to jot down the reps. If you have your workout sheet well laid out, it can be pretty painless to track workouts, in my experience. I used to put together templates in Excel, print them and just keep a bunch of them on a clipboard.

 

[Celt]

I log data during my rest period (usually 45 seconds between sets)...I have a pretty quick process down pat now, using the phone. I keep the screen set to always on so that I don't have to unlock the phone again or turn screen back on, etc. When I was using a physical chart it was even easier just to jot down the reps. If you have your workout sheet well laid out, it can be pretty painless to track workouts, in my experience. I used to put together templates in Excel, print them and just keep a bunch of them on a clipboard.

I made an excel spreadsheet as well and added formulas to track total weight moved each workout, but I couldnt find the time to do that once my workout was done.

Back in college thats how one of my trainers had us track progress, by adding up total weiggt moved each workout.

As an example, if I was benching 225 for 4 sets of 10 that would be 9000lbs moved for flat bench. Then add up all other kovents for a total weight moved. Next workout had to be more total weight.

 

[Rap]

I made an excel spreadsheet as well and inputted formulas to track total weight moved each workout, but I couldnt find the time to do that once my workout was done.

Back in college thats how one of my trainers had us track progress, by adding up total weiggt moved each workout. As an example, if I was benching 225 for 4 sets of 10 that would be 9000lbs moved for flat bench. Then add up all other kovents for a total weight moved. Next workout had to be more total weight.

Yup, similar approach here. Not to repeat myself too many times, but this functionality being baked into the app is why I appreciate using it.
But to the overall point of this thread--- I am hoping that all this strength training talk will get me out of my current slouch status. I have a bunch of solid gear chilling in my basement that I really need to make use of this weekend. Saturday is one of my legs days. Trying to summon the drive to make it happen!

 

[Celt]

Yup, similar approach here. Not to repeat myself too many times, but this functionality being baked into the app is why I appreciate using it.
But to the overall point of this thread--- I am hoping that all this strength training talk will get me out of my current slouch status. I have a bunch of solid gear chilling in my basement that I really need to make use of this weekend. Saturday is one of my legs days. Trying to summon the drive to make it happen!

JUST DO IT! When Im feeling too tired (which is what feels like the case too often) I just head down and start my warm up, and after the first set I tell myself its too late to stop now so might as well hammer through it.

Like I said to @PutnamCharlie, every forward step in fitness can make a difference in a life saving scenario, and it may be the life of a loved one. Thats my big motivation these days.

 

[libertysnake]

I started weight lifting again. I don't have a huge setup, but I have a bunch of these ruck plates: Ruck Plates

I use them in the bag I have to weigh myself down (since my body weight is so much less now) when hiking. I started using them recently for lifting. It's a bit awkward, and sometimes I have to put a belt around them to use them for leg lifts or something with a cinch strap for lifting. Overall not bad. I like making use of one item for more than one use.

Today was upper body. Tomorrow is legs. I've got a 30 and 45lb plate I use for squats which works really well actually.

 

[Robin]

I am all for staying fit, but we all need a bit of humor now and then.

Robin