Fitness and prepardness.. but im tired today

[Dr. Evil]

@Dr. Evil , thoughts?

Trigger points, muscle spasms, etc. are compensations that the body layers for other structural issues. Unless there is a muscle tear, tumor, etc., muscles are always compensatory and are never just spasming for the hell of it. It is a response or effect.

 

[libertysnake]

Not sure how much I can add here, but the best thing I've done for muscle injuries is just get extra sleep. It seems overly simple, but the more I sleep, the less I'm using the muscle -- and it doubles as de-stressing time.

Example: randomly pulled something in my neck recently. Each night I get some extra sleep, it's been feeling better and better. Should be good by the weekend at this rate, between the sleep and conservative stretching.

 

[Celt]

Trigger points, muscle spasms, etc. are compensations that the body layers for other structural issues. Unless there is a muscle tear, tumor, etc., muscles are always compensatory and are never just spasming for the hell of it. It is a response or effect.

I have a tight band running down the middle of my left delt. I can push it around and it seems like what a trigger point is. I have issues with my shoulders from years of beating them up. This tight spot has been there for years and certain movements hurt, and in others i can move serious weight. Im thinking of either active release therapy or dry needling to get it to loosen up.

 

[Dr. Evil]

I have a tight band running down the middle of my left delt. I can push it around and it seems like what a trigger point is. I have issues with my shoulders from years of beating them up. This tight spot has been there for years and certain movements hurt, and in others i can move serious weight. Im thinking of either active release therapy or dry needling to get it to loosen up.

Loosening it up may make it feel better but the body will either compensate the same way again or some other way resulting in another symptom. Like a dog chasing its tail until you get the underlying structural issue (usually spine related) addressed.

 

[FRB]

Fitness.... hmmm... workign on it. Lost 32 pounds so far since July, that is one reason I have not been posting much here, trying to stay busy MOVING!!!

 

[libertysnake]

Fitness.... hmmm... workign on it. Lost 32 pounds so far since July, that is one reason I have not been posting much here, trying to stay busy MOVING!!!

That's the way to be. If you feel like you need sleep, you're doing it right. It means your day is being used, as it should be.

 

[libertysnake]

Snowy cold ruck this morning. Didn't want to do it, but my time is dropping slowly. Since I started posting about rucking I'm down about 12-15 minutes off my total time since the summer, and my intensity is in the safe zone right below max heart rate for 75% of the time. I'm sitting in the yellow (145-165 HR), not the red or taking it too easy in the green.

 

[camper4lyfe]

I'm finally getting back to running consistently. My mileage isn't where it used to be, but I'm back to running 4 days a week. I even got in a race on Thanksgiving (yes, I'm one of those people). I also signed up for a 6-race series to keep me moving through the winter. Now, to get my mileage back up so I don't die during that 8 mile race in a few weeks.

 

[alistair]

I'm finally getting back to running consistently. My mileage isn't where it used to be, but I'm back to running 4 days a week. I even got in a race on Thanksgiving (yes, I'm one of those people). I also signed up for a 6-race series to keep me moving through the winter. Now, to get my mileage back up so I don't die during that 8 mile race in a few weeks.

I've been struggling to get back to my regular running. I did managed to complete a slow 10 miles this last weekend.

 

[alistair]

Snowy cold ruck this morning. Didn't want to do it, but my time is dropping slowly. Since I started posting about rucking I'm down about 12-15 minutes off my total time since the summer, and my intensity is in the safe zone right below max heart rate for 75% of the time. I'm sitting in the yellow (145-165 HR), not the red or taking it too easy in the green.

Where do you do your Rucks? Would you be interested in company some weekends?

 

[camper4lyfe]

I've been struggling to get back to my regular running. I did managed to complete a slow 10 miles this last weekend.

The lack of actual races the past 2 years has really destroyed my motivation. I must be getting my groove back though as I'm tossing around the idea of running the Wineglass full in Corning in October. In reality, I've pretty much decided I'm going to do it, but I'm just not ready to pull the trigger on actually registering for it. That would require actual commitment.

 

[alistair]

The lack of actual races the past 2 years has really destroyed my motivation. I must be getting my groove back though as I'm tossing around the idea of running the Wineglass full in Corning in October. In reality, I've pretty much decided I'm going to do it, but I'm just not ready to pull the trigger on actually registering for it. That would require actual commitment.

I've run the Wineglass, its a good race.
My marathon time from 2019 is still good enough to qualify me for the 2022 Boston Marathon in April so that should be enough motivation for me to get moving.

 

[camper4lyfe]

I've run the Wineglass, its a good race.
My marathon time from 2019 is still good enough to qualify me for the 2022 Boston Marathon in April so that should be enough motivation for me to get moving.

I ran the half in 2019. It's a little on the quiet side, but overall it's a nice course.

 

[alistair]

I ran the half in 2019. It's a little on the quiet side, but overall it's a nice course.

The Hohawk Hudson Marathon is a nice quiet marathon that is almost totally flat.

 

[libertysnake]

Where do you do your Rucks? Would you be interested in company some weekends?

I think we spoke about doing a ruck at some point. You and @Celt potentially. Personally I just go on the road near my home. Good hills. Uphill is brutal, but the view is nice when I get there. It's all asphalt, so we'd have to find a place that was a little nicer. Was thinking of doing a ruck across the walkway over the Hudson, and go over to New Paltz via the rail trail.

We should organize something one weekend, especially if we get an oddly warm one.

 

[Celt]

I think we spoke about doing a ruck at some point. You and @Celt potentially. Personally I just go on the road near my home. Good hills. Uphill is brutal, but the view is nice when I get there. It's all asphalt, so we'd have to find a place that was a little nicer. Was thinking of doing a ruck across the walkway over the Hudson, and go over to New Paltz via the rail trail.

We should organize something one weekend, especially if we get an oddly warm one.

How far of a ruck do you currently do? I have been doing 3 miles lately. It takes just over 50 minutes. At that pace I could likely do more but due to time ive been keeping it there.

 

[libertysnake]

How far of a ruck do you currently do? I have been doing 3 miles lately. It takes just over 50 minutes. At that pace I could likely do more but due to time ive been keeping it there.

That’s more or less my pace. I started off at 20 pounds taking me a little over an hour.

My last time was 48 minutes, about 3.4 miles, uphill, and 45 pounds of weight.

 

[libertysnake]

I've got to figure something else to get my heart rate up. I may just have to increase the distance maybe, but I don't want to blow out my knees by going faster and faster. My times are lowering slightly, but my heart rate doing the same distance has been getting much better to the point I'm staring to sit mostly in the green and not enough in the yellow.

At a certain point I'm going to just plateau against what I can do given the terrain, so I may just have to make up the intensity difference with bulk. Maybe @alistair has some ideas that are practical.

I'll see about pushing further, but I'm going at max speed down hill already, and I don't want to mess up my knees by doing too fast and losing stability on a 30 degree downhill.

 

[Celt]

Todays work out is listed below. This is fairly typical for my full body program although i mix up exercises every couple workouts.

WARM UP
External rotations single arm - 20 reps x3 sets no rest between sets

Next 3 exercises are also a part of warm up and i take no rest between the different exercises but i do rest 1 min before repeating the cycle

Rear flies with double red bands - 30 reps x 4 sets

Front raises - 10lbs @20 reps, 25lbs@ 20 reps, 35lbs@ 20 reps x 2 sets

Leg curls- 45lbs 20 reps @ 4 sets

Next 3 exercises are part of the main workout done without rest, its called a giant set. I rest 2-3 min between giant sets.

Dumbell chest presses - 50lb dumbells @ 20 reps x 4 sets

Bent over barbell rows - 145lbs 2 sets @20 reps, 2 sets @ 15 reps

Leg extensions- 45lbs @ 25 reps x 4 sets


Next 2 exercises done with no rest between them, but i do rest 2 min between the giant sets.

Banded chest flies with double blue bands- 20 reps x 4 sets

Lateral row downs (i do these with a rope attachment at my tricept pushdown set up, keeping arms slightly bent i row the weight down while squeezing back muscles) - 15 reps @ 4 sets

Note: doing the giant sets with no rest between is freaking killer, my heart wants to explode. I also am limited for chest movements due to some long standing shoulder issues, but working out like this doesnt cause any pain so im sticking with it.

I do this routine, take 2 days off, then do it again so some weeks is 3x and others is 2x.

Typically i put on my bug out bag and ruck my neighborhood for 3 miles the day after my weight routine as well.

 

[libertysnake]

Todays work out is listed below. This is fairly typical for my full body program although i mix up exercises every couple workouts.

WARM UP
External rotations single arm - 20 reps x3 sets no rest between sets

Next 3 exercises are also a part of warm up and i take no rest between the different exercises but i do rest 1 min before repeating the cycle

Rear flies with double red bands - 30 reps x 4 sets

Front raises - 10lbs @20 reps, 25lbs@ 20 reps, 35lbs@ 20 reps x 2 sets

Leg curls- 45lbs 20 reps @ 4 sets

Next 3 exercises are part of the main workout done without rest, its called a giant set. I rest 2-3 min between giant sets.

Dumbell chest presses - 50lb dumbells @ 20 reps x 4 sets

Bent over barbell rows - 145lbs 2 sets @20 reps, 2 sets @ 15 reps

Leg extensions- 45lbs @ 25 reps x 4 sets


Next 2 exercises done with no rest between them, but i do rest 2 min between the giant sets.

Banded chest flies with double blue bands- 20 reps x 4 sets

Lateral row downs (i do these with a rope attachment at my tricept pushdown set up, keeping arms slightly bent i row the weight down while squeezing back muscles) - 15 reps @ 4 sets

Note: doing the giant sets with no rest between is freaking killer, my heart wants to explode. I also am limited for chest movements due to some long standing shoulder issues, but working out like this doesnt cause any pain so im sticking with it.

I do this routine, take 2 days off, then do it again so some weeks is 3x and others is 2x.

Typically i put on my bug out bag and ruck my neighborhood for 3 miles the day after my weight routine as well.

I feel like I do almost nothing on barbel rows for some reason. Are you using dumbbells or a single bar? Maybe I should move to a bar. Not even doing anything close to that. Maybe my form is shit or something

Mostly doing push ups instead of chest presses. Probably will move to presses though to add weight.

You have a leg machine? I’ve only been doing squats and calf raises with the 50lb kettlebell, so I might need to move to a dedicated machine soon since it’s getting pretty easy at 18-20 reps.

 

[masterswimmer]

Mostly doing push ups instead of chest presses. Probably will move to presses though to add weight.

If you're comfortable doing pushups you can modify the technique to add more resistance as opposed to move to presses.

Try elevating your feet onto a small step stool. Do your pushups on that. As you become comfortable with that position raise your feet onto a chair. Get comfortable with that intensity and raise your feet onto a table.

Keep increasing the angle until you're up against the wall doing a handstand. Now do your pushups. I used to do them this way back in HS. We had a guy on the swim team who was also a gymnast. He used to do pushups in a handstand in the middle of the room. No wall for support.

 

[GTN]

Anyone use battle ropes?

 

[libertysnake]

If you're comfortable doing pushups you can modify the technique to add more resistance as opposed to move to presses.

Try elevating your feet onto a small step stool. Do your pushups on that. As you become comfortable with that position raise your feet onto a chair. Get comfortable with that intensity and raise your feet onto a table.

Keep increasing the angle until you're up against the wall doing a handstand. Now do your pushups. I used to do them this way back in HS. We had a guy on the swim team who was also a gymnast. He used to do pushups in a handstand in the middle of the room. No wall for support.

I have a cast iron ruck plate carrier that I can throw on my back. That may work too.

 

[Celt]

I feel like I do almost nothing on barbel rows for some reason. Are you using dumbbells or a single bar? Maybe I should move to a bar. Not even doing anything close to that. Maybe my form is shit or something

Mostly doing push ups instead of chest presses. Probably will move to presses though to add weight.

You have a leg machine? I’ve only been doing squats and calf raises with the 50lb kettlebell, so I might need to move to a dedicated machine soon since it’s getting pretty easy at 18-20 reps.

This was a barbell row, but i use dumbells also, i also do t bar rows both single and double handed, then there are the seated cable rows wide grip or close grip. I vary every couple workouts to help avoid overuse injuries.

As for leg machine, i have a bench for the leg curls and extensions, but i also mix in squats, deadlifts, lunges, bulgarian split squats, single leg standups. Using a 5 gallon bucket i use 1 leg at a time with a dumbell in hand, weighted vest or both.

Dont focus on how much weight youre moving as much as squeezing each rep for quality. Ive taken a break from the heavy weight for over a year now. I use lighter weights and do the giant sets to get my heart rate up along with my anaerobic work capacity.

 

[speedkills27]

So I had been training and prepping, fairly intensely, for a BJJ tournament in Syracuse for the last month or so. The tourney was supposed to be held this past weekend. Im using past tense because after a month of training, driving to Syracuse, getting a hotel room, and all the other nonsense they cancelled the tournament after it was already half way finished! Apparently there was some disconnect between the promoter and the building owner and the owner flipped his lid, called the cops and shut the whole thing down at about noon. SMFH

 

[libertysnake]

This was a barbell row, but i use dumbells also, i also do t bar rows both single and double handed, then there are the seated cable rows wide grip or close grip. I vary every couple workouts to help avoid overuse injuries.

As for leg machine, i have a bench for the leg curls and extensions, but i also mix in squats, deadlifts, lunges, bulgarian split squats, single leg standups. Using a 5 gallon bucket i use 1 leg at a time with a dumbell in hand, weighted vest or both.

Dont focus on how much weight youre moving as much as squeezing each rep for quality. Ive taken a break from the heavy weight for over a year now. I use lighter weights and do the giant sets to get my heart rate up along with my anaerobic work capacity.

I have an old Home Depot bucket and some soft kettlebells I can use for legs and throw them in there or even the dumbbell plates to take it up weight wise. Good idea.

 

[Celt]

I have an old Home Depot bucket and some soft kettlebells I can use for legs and throw them in there or even the dumbbell plates to take it up weight wise. Good idea.

I love the one legged stand ups, put on your ruck, or a plate carrier, hold a dumbell/kettlebell/concrete block or whatever to add weight.

Bulgarian split squats are freaking killer too.

 

[GOPerfect]

So, with me being off for the next many weeks, I am going to take this time to increase my overall fitness.

I bought my wife the Total Gym and i am going to see exactly what it is about.

 

[libertysnake]

I love the one legged stand ups, put on your ruck, or a plate carrier, hold a dumbell/kettlebell/concrete block or whatever to add weight.

Bulgarian split squats are freaking killer too.

My leg days I use a band for side raises to increase the difficulty, and always finish with Sumo Squats, Regular Squats, and calf raises using the 50lb kettlebell. About 3-4 sets of 16-20 I've been doing lately.

Also my legs get pretty tore up in front from the uphill rucks so I basically do a lot of leg work in actuality.

 

[libertysnake]

Tired as hell. I've been rucking like crazy this week. I did Monday, Wednesday, and Today so far. I may skip tomorrow for a break, and do a Saturday morning ruck.

Also switched to a water bladder instead of a Nalgene so I don't have to stop as often. Already have a source bladder but not a great carrier for going on top of the plate carrier. This is working our perfect / is steady on my back on top of the weighted plate.

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