The Core
Why We Are Here => Water Cooler => Topic started by: Drastic on December 06, 2017, 08:56:28 PM
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So I got tired of being fatter, poor sleep, a bit lethargic, etc. and got back in the gym last Friday.
Another 3 days in this week and already starting to feel better. Shooting for 5 total by Friday.
Who's with me?
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I've been lifting since October 1st and plan to continue through the Winter. Also doing time restricted eating - all calorie intake within a 10 hour window each day. It helps me keep the fat off.
Diet and exercise are equally important, so my goal is to stay consistent with both.
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I'm in. I never really stopped, I just felt like I was spamming the board all the time with my exercise/fitness stuff and that enthusiasm was waning. Happy to start posting again.
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A Keto diet with no exercise out-performs the standard American diet with exercise in reducing body weight, BMI, body fat and HgA1c in patients with Metabolic Syndrome.
http://www.sciencedirect.com/science/article/pii/S1871402116303137
TL;DR - reddit comments:
https://www.reddit.com/r/science/comments/7hs6ro/a_keto_diet_with_no_exercise_outperforms_the/
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I hear ya Dras. Getting too heavy here, currently at 225 lbs.. I've been thinking about a new years resolution and this tipped me over.
I'm IN!
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My wife and I have started lifting over the past month. She was looking for a fairly basic program and we settled on this: https://www.amazon.com/Barbell-Prescription-Strength-Training-After/dp/0982522770
Basically it advocates some basic lifts like squats, deadlifts, and bench presses with somewhat heavy weights and somewhat low reps. After a couple months of that you start working in other lifts. It isn't really a weight loss program of any sort but more a functional strength building program. After a couple months I can definitely feel the difference.
The next steps for us are to mix in some more cardio and stop eating crap.
IN
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I AM OLD
I eat well and other than that > I'm not doing $HIT ;D
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I'd love to join in too! I'd like to be more consistent.
Ergophobe and I tried the time restricted eating thing too, and found it HARD on any days where a commute or traveling was involved, though it was a good way to stop the late night snacking. Tell me more about how you organize around it, Travoli. Maybe I should give it another try.
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I just skip breakfast. Usually start eating between 12-2pm and stop at 10pm. Adjust your start-stop window however you want. If you are a morning caffeine person, drink your coffee black or take caffeine pills instead. Drink water until your start time.
The less sugar/carbs/sweet-tasting food you eat, the less you'll feel hungry (after an adjustment period). I especially avoid carbs at night.
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In.
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.I just felt like I was spamming the board... Happy to start posting again.
I liked seeing your updates, even when I'm not feeling like updating myself.
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Ok, some of us haven't posted our commitments yet. Like before. I am in for 4 days a week of weight training and eating smartly.
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Ok, some of us haven't posted our commitments yet.
nope trying to avoid it... ::) not sure what I can achieve. I am going for 2 events a week for now.
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3 times a week in the gym and at least 2 long walks. Still shooting for 10,000 steps a day as well.
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>Still shooting for 10,000 steps a day
Louise bought a FitBit Flex 2 back in July. She had a slow, demoralizing start even though she was following the exercise plan and diet strictly. After about 90 days, it finally kicked in and is currently working great for her. With her now-documented low metabolism (even her doctor is scratching his head), she has had to maintain a 13k steps/day regimen along with <1k calories/day. She's lost 14# since October 15.
I strongly recomment the cheap-ish FitBit Flex 2. The app has a pretty good UI. Louise is using it for calorie-tracking, too. While pedometer accuracy was pretty good on her wrist or waist, it tested best by far when worn on the pants cuff. They make a cheap neoprene case which she also safety-pins to keep it from being stolen by a metal desk leg or shopping cart.
https://www.amazon.com/Nogis-Silicone-Strong-Magnetic-Monitor/dp/B00UHMILTI/
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Good crowd forming here, great. We'll get a nice head start on the new year.
I hit 4 this week, needed a break on Friday. I'm going for a solid 3 gym visits weekly moving forward.
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2.5/3 weight lifting this week. Tweaked the back on this morning's heavy (for me) squats. I may have to let it rest a couple days.
7/10 self score eating habits.
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>back
Excellent results with this. Works waaayy better than the leather lifting belts.
https://www.amazon.com/gp/product/B004Q7ZHSS/
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>heavy (for me) squats
What rep range were you doing?
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>lifting belts
I know my core is the weakest link right now. Supplementing abs and back work.
I'm doing the Stronglifts 5x5 program. Completed 5x5 @225lbs. squats this week, and then failed @230lbs. today. This is the range I struggled at earlier this year (1.5x body weight). Pushing through will require more calories, or I could maintain and feel ok about it.
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I managed to get out bouldering for a little bit yesterday! It's been a long time, and although I was extremely tentative (still experimenting with a tweaked hip-flexor or psoas in my left hip, so tried to avoid pulling hard) it felt great. Also managed two short slow runs, and more random one-legged chair squats.
I'll try 3 exercise sessions per week and at least 5 stretch sessions (>30 min). The flexibility thing is really killing me these days.
Also, Travoli - thanks for the tips. I have tended to be a breakfast person, but no eating after 6-7pm was just too early, especially for social situations. I'll try pushing back the breakfast time and give it another go.
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Supplementing abs and back work.
What are your favorite exercises there? Seems like your weightlifting would cover the back portion. What about the rest?
BTW... my default is planks, sometimes with variations to make them harder. When I'm motivated, Turkish get-ups and spiders. And lately, shoveling gravel, pushing a wheelbarrow and carrying bricks for a retaining wall, but that project is done :-)
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4/4 last week. I've been taking the next daughter down (Maddie, 12 y.o.) along with Kelsey on the weekends lately.
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Back raises and crunches for now. Hoping to get my lower back caught up with my new leg strength.
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Hey Travoli, I know you've probably read this before from me, but I really think that keeping the rep range higher is much safer -- especially when dealing with squats and you are on the plus side of 35. My opinion is really contrary to what is popularly pushed right now from folks like Mark Rippetoe, but all the old lifters I know eventually push their rep rang up to 8+, often as high as 14.
Anyway, good luck with the back injury, I've been there before -- no fun. Rotating between heat and cold helps.
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I'm in!
For me it's more my diet is the problem and it's all self inflicted - but I'm working hard and will check in here :)
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>keeping the rep range higher is much safer
I concur. Personally I'm getting both my strengt up and injury down doing lower weight and higher reps. Still need to work on my conditioning to do more reps though. The older you get the injury prone you are imo.
>in
Probably not getting much done until 2018, but then things needs to get in gear for real..
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I haven't touched a weight for many, many years but a couple months back my wife and I finally started going to the gym. She had wanted a quick, simple weight lifting program and she settled on this: https://www.amazon.com/Barbell-Prescription-Strength-Training-After/dp/0982522770
It has you start with squats, bench presses and overhead presses, and deadlifts. After a few weeks of that you start working in some other exercise like back extensions, chin ups, etc. and we are just getting into that part now.
But is has been fun to see some good gains so far. Yesterday I was at 215 squats, 145 bench, and 245 deadlifts. Hoping I can add another 10-15 pounds on the squats by the end of the year and another 20 to the bench. Our plans are Monday and Wednesday at the gym together in the evening and then Friday work out separate. Our gym closes at 5 on Fridays (it is primarily a Jewish community center) so getting there after work is challenging sometimes.
After the holidays we will probably try and work in a cardio day and make a better eating plan and start with the weight loss. But with just the lifting we are both noticing differences. Our arms and legs are already noticeably bigger and firmer and we have both started using another notch on our belts. Overall I don't want to lose a ton of weight (maybe 10-15 pounds) and cutting out a bit of the junk from our diets should make that happen without too much pain.
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Wow , great progress Doc & Mrs. Doc. Keep us posted. Weight training while slimming down is a great strategy -- it helps you retain muscle as you lose (fat) weight.
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>rep range
Yeah, 7-9 reps would probably be better for size gains, too. Considering a switch in the near future.
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I AM OLD
I eat well and other than that > I'm not doing $HIT ;D
ROFL :) That's the spirit!
I bought a treadmill and i've lost 7lb in 2 weeks, started including the rowing machine too so i'm in for the REcommit :)
I've never been much for breakfast, still juicing after nearly 18 months now i think.
Diet is good apart from the weekends when i hit the weed-vape, eat pringles and pizza and drink beer ;+}
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Forgot to add, i bought a fitness tracker for only 30 quid and it's great, does everything some of the over-£100 Fitbits do (including linking to Google maps for routes etc) :
https://www.amazon.co.uk/gp/product/B073WVF4SV/ref=oh_aui_detailpage_o04_s00?ie=UTF8&psc=1
But it did shock me that i only did about a thousand steps a day, mostly from the home office down the stairs to the kitchen for a cuppa tea then back up! But the treadmil changed all that, a half-hour jog at 6MPH does around 5-6 thousand steps.
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>tracker
I posted upstream in this thread about Louise's success with the cheap-ish Fitbit Flex 2. $60 USD. Accuracy proved to be good on the wrist but excellent on the pants cuff.
http://th3core.com/talk/water-coolerextra/core-recommit/msg53097/#msg53097
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Checking in: 4/4 weight sessions.
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3/3 weight lifting. Took littleman's advice and trying higher reps.
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Managed a run and a climb last week. I don't really track, but I remember those two.Mostly not much exercise because...
This week will see four ski days and we'll see what else.
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Seems I pushed a bit hard and need to chill a bit due to adrenal fatigue. What a pita.
Got sick last week after my first workout but did get a dirtbike ride in on Saturday so 2 last week. Out probably most of this week, maybe next until I'm ready to hit it again.
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https://www.reddit.com/r/weightroom/comments/6674a4/dr_mike_israetels_training_tips_for_hypertrophy/
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Went skiing 4 days out of 5 last Sunday through Thursday, went bouldering on Friday, rested on the the Sabbath, hiked to a cool spot on Sunday with substantial vertical gain.
Then yesterday I ran four miles. Mile 2 was at a 7:06 pace and mile 4 was at 7:18. That's very fast for me (and that was on trail at over 6,000 feet, so I think I could go under 7:00 on a track). That inspired me to revive a 2016 goal - run a 6-min mile on an official track. Something I haven't done for many years.
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I managed to get the 4/4 in last week and not trash my diet during this time of plenty, so I am happy about that.
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Check in folks!
4/4 last week again. Also, I managed all the holiday food well and weigh a pound less than I did in November.
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Didn't do any last week but 2/3 this week, number 3 coming friday (treadmill and rower).
Also stopped smoking (forever!) and drinking (for at least 1 month).
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I don't have any hard goals here but like to keep a basic fitness level through cycling to work most days. Its about 5 miles each way, each taking about 25 minutes through south London's congested streets.
This year I turn 40 :o and I keep telling myself to stretch more. That's one for the 2018 goals thread.
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3/3 weight lifting last week.
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>> stopped smoking (forever!)
That is HUGE. Congrats!
I've lost another couple of pounds since I last said anything but haven't quite made it to my goal of 100 pounds off.
My goal is (still) to shed 100 pounds. Just a couple to go ...
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>That is HUGE. Congrats!
Yeah it is, good job!
>My goal is (still) to shed 100 pounds. Just a couple to go ...
There is a very good chance that I am a structurally bigger person to you so the relative weight is smaller, but I remember getting to the 100 lbs. dropped weight very very hard to get to. The last couple of pounds was harder than the first 30. I have no doubt you'll get there though.
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4/4 on the cycling this week. Thinking to push harder I should substitute cycling on the weekdays where I don't do it with something else (stretching at least would be a start).
Next week I have 3 days where I can cycle and 2 days travelling. 3 will be easy (no excuses). Substituting on the 2 other days will be harder. Will report back.
>>My goal is (still) to shed 100 pounds. Just a couple to go ...
100 lbs weight loss sounds huge. Congrats on the massive progress to that goal.
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So, I started with my diet on the 30th Dec and I'm down 2.2KG
I cut out all obvious sugars (chocolate, fizzy drinks, 99% of all juices) and where possible all hidden sugars such as sauces etc... I've left carbs alone but I've reduced the amount I eat of them (bread, rice etc...)
I've cut out all coffee for now as well (10 days and counting) - a combination of the reduced sugar intake and zero coffee but I'm sleeping better and my energy levels are much much better through out the day!
Back to gym tonight for the first time in about a month
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Well done.
I'm a bit slow getting the weights off the floor this year, but ditched coffee, sugar and well.. cigarettes! Not had one since Jan 1st. and pretty proud of that as I've been smoking for almost 30 years.
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Good work with the stopping smoking 8)
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RC, I missed your post earlyer. Tell Louise congrats on the weight loss.
>Creative666 - 2.2KG
Nice! That's pretty quick weight loss.
Rumbas, congrats on kicking cigarettes to the curb! I know that isn't easy. You're kids will thank you someday.
4/4 for last week.
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I've been smoking for almost 30 years.
Wait, how old are you? Good job Raz.
I'm shooting for two strength sessions per week, at least one of which is climbing. I barely managed last week, plus a bike ride.
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I've been pretty strict on myself - been eating lots of protein, brown rice, high fiber bread, veg (stir fry and salads), bananas, water and tea.
I'm really committed to kicking the sugar habit and as far as possible processed and packaged foods
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Thanks!
>Wait, how old are you? Good job Raz.
I'm 43.
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I'm 43.
soory Rumbas, but those fag make you look older :)
Checking in... a few days skiing last week, but not the cross country hard stuff, easy downhill.
Struggling to get going this week. But you folks are inspirational.
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Gentle evening back into the gym last night - light weights and medium intensity cardio, I'll give it another go tonight
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Didn't get any workouts in this past week as I was in Vegas for a conference. But between two rounds of golf and walking everywhere in Vegas I averaged right around 20,000 steps for 5 days straight. Roughly 10 miles per day.
Hitting the gym tonight to get the weights pumping again.
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Nice work in here, good job all! (Congrats on quitting Raz, that's huge!)
For me, nothing last week.
This week, started with personal training for the first time yesterday. Wow, what a difference.
Vball starts back tonight. Getting back in the swing now.
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Well done on the quitting, i'm still fighting them and losing!
3/3 last week, about to do 2nd of three this week.
Cut down a lot on smoking and only drinking on Friday nights now.
More energy, happier, getting more done.
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Haven't done jack sh!t yet, but did a light leg session in the home gym today.
Auch, hot damn I forgot how fast the legs deteriorate.
Well back at it.
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>I forgot how fast the legs deteriorate
I did squats and deadlifts on Monday after taking a couple weeks off. Had to back off on the weight more than I thought. And I am more sore/tired still today than I thought I would be.
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I feel ya on that. Recovery takes a little longer each year. I keep reminding myself "the only easy day is yesterday"
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>"the only easy day is yesterday"
Yeah, working out as one gets older is about grit to keep at it even though it becomes harder to make progress.
4/4 last week
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3 last week - 2x gym/personal training and 1 vball
>Auch, hot damn I forgot how fast the legs deteriorate.
OMG, I can't walk today b/c I did legs Monday.
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I'm in! Super low key though, can't do much with weights, but I walked for 50 min's today and played soccer at the beach for about 20 :)
Oh and doing a ridiculous gallbladder cleanse - radish and beet juice for breadkfast and lunch, apple/celery green juice for dinner. Down 4 lbs in 3 days and counting. 5 more to go.
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Someone gave me an elliptical trainer which was too big for their new place.
A few days ago I laid out a plan of gradually increasing workouts, starting with marshmallow-easy and working up a bit every week. I've made it an entry in my to-do list program, five days a week.
It's a smooth, no-impact workout ... with no risk of frostbite!
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> .. I did squats and deadlifts on Monday after taking a couple weeks off. Had to back off on the weight more than I thought. And I am more sore/tired still today than I thought I would be.
Are you guys taking any muscle recovery supplements of any sort? It really does help, it won't stop the general tired feeling you get in the muscle after a workout but it should sort out the stiffness and any sort of sore feeling - even if you've been off it for a few weeks.
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I'm down another 400grams - still no coffee or sugar and on a reduced meat diet, last night was a lamb dish for dinner which was the first meat in 6 days!
Gym is hovering around 3 days a week, I want to hit the 4 or 5 mark but right now with school going back and current work load I can't find the extra time.
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>Are you guys taking any muscle recovery supplements of any sort
I drink BCAA's during training, mainly because I always train fasted, does seem to help with recovery.
http://www.scivation.com/product/xtend/
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I do the Xtend Watermellon madness as well. However read a few places that BCAA's does not really make a difference https://www.youtube.com/watch?v=LfMgUABeO9c
Love the taste though.
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read a few places that BCAA's does not really make a difference
There were some early Japanese studies saying that BCAAs during exercise (especially endurance type of exercise) helps prevent breaking down muscle tissue [update: but now it appears mostly a cognitive effect - see quotes]. I think from what I've read, the current wisdom is "it depends" and, in particular, it depends on how your current balance of BCAAs is. Same with creatine. If you are chowing down on red meat every breakfast, lunch and dinner, adding creatine supplements won't change anything. If you're a vegetarian, it could be huge (which is why I just bought some creatine for the first time in several years).
If I don't feel like going deep into a topic, but want vetted info, I always just start with Examine
https://examine.com/supplements/branched-chain-amino-acids/
The table near the top of every article that gives level of evidence, level of effect and level of consistency within research is a great starting point for the BS detector.
For trials that are prolonged and involve outdoor activities (skiing, hiking, sailing), supplementation of BCAAs in high doses (usually above 50g taken over multiple hours) appears to reduce physical and mental fatigue by a small amount.
Researchers examining BCAA supplementation during a marathon noted benefits to performance only in the slower runners and not in the faster runners (although antifatigue effects were noted in both groups given BCAAs as assessed via Stroop test)[134] while a test in 'active healthy males' (no indication of having a training status) noted a 17.2% increased time to exhaustion in cycling with 300mg/kg BCAA supplementation.[78]
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https://www.youtube.com/watch?v=LfMgUABeO9c
Good link both for the video, and just in general. That guy is Layne Norton, PhD in nutrition and power lifting national champ in the 93kg division... I think he probably knows something about nutrition and muscle building
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What's BCAA? I'd Google it but a conversation is more pleasing ;+}
I'm having good recovery times, but i'm not doing major muscle exertion, just treadmill, rower and stretching at home. 4 kilometres on the treadmill and 30 minutes on the rower at 60% resistance.
Beer-belly still getting in the way of forward bends !
Can't believe how quickly you feel benefits from (almost) stopping smoking, no more semi-permanent wheeze when i laugh, smell and taste improved a fair bit considering it's only been a few weeks and none of that feeling of being mastered by a wee tube of tobacco.
And i can do sex for nearly 3 minutes vs the previous 2 mins so that's gotta be good (but the Mrs still insists on watching East Enders during ...).
;+}
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Branched Chain Amino Acids
The intro on Examine.com that I linked above says:
three amino acids with similar structures that beneficially influence the muscles. They can be found in any food containing protein, such as eggs or meat. Supplementation is not necessary, but BCAAs may benefit the body if taken at specific times.
One of them is leucine and a while back someone posted some massive article about protein and leucine and timing taking it and so on. There was something (hazy on the details now) about taking leucine by itself being better than taking all the BCAAs at once under some circumstance
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Glad to have you on-board 2much!
I don't take any muscle-recovery supplements. I do take a multi, some fish-oil, and D.
I know some IF people promote taking BCAA while lifting in a fasted state to preserve muscle mass -- I am not sure how good the science is behind the idea.
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>how good the science is
A little weak, it does taste great though!
>and D.
Might be worth looking at adding K.
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>Might be worth looking at adding K.
Right, I know K and D work together.
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2/3 last week. Two leg sesisons and plenty of long walks (not counting those).
Gotta get my act together and get into a regular work-out flow again.
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>K and D work together
Keeps calcium in the bones not the arteries too... apparently
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a bike ride, a run (both short, but steep), a bouldering session. Failed to get in my weight training session due to being lazy.
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4/4 last week
I had 4 kids with me in the gym yesterday.
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3/3 weight lifting
1 snowboarding
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1/3 last week. I got sick, the kids got sick, etc.
But I hit the gym tonight and set some personal records for squats and deadlift. Did 235 lb squats and some 275 lb deadlifts. Looking back from where I started back in October (125 and 150) I am pretty happy with that progress.
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I had 4 kids with me in the gym yesterday.
Go dad! What a way to set an example.
Got out on some of the hardest climbs I've been on in forever today (wildly overhanging 5.12 if that means anything to anyone). Much too hard for me, but my neighbor who is half as old and twice as strong did the hard part.
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>I had 4 kids with me in the gym yesterday.
Awesome LM. I had my 13 year old with me a while ago. The gym rats did not abide. Got a comment that "she's not old enough to train here"..
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Got a comment that "she's not old enough to train here"..
WTF???
Response: "I just want to be sure that when she starts dating seriously she'll be strong enough to kick your a##, so I gotta start early."
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>Go dad!
Specifically, a 12 y.o., a 17 y.o. & two 19 year olds -- yet I am old enough that 19 is a kid to me.
>Got a comment that "she's not old enough to train here
Yeah, that's BS. Though I do pay particular attention to how our 12 y.o. lifts and how much weight she does. I have to say, she has the best form of the bunch.
>hardest climbs
As I push my made for exercise weights in an air conditioned gym I keep in mind how much of a badass one has to be to do the stuff you do. I am much too lazy.
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how much of a badass one has to be to do the stuff you do. I am much too lazy.
Without any false modesty, it looks way more impressive in a forum. When I think of what I was doing at 30 and 40, I would not call it badass, but it did require a really high level of fitness. What I do these days is truly quite modest. As I type this at the end of a gorgeous day where I barely sniffed the outdoors, I must cop to being lazy as well.
And, again without any false modesty, I see everybody here reporting about their time moving heavy weights and I think to myself "Come on! Get on the stick and move some heavy stuff you lazy bum!"
I think one of Theresa's favorite sayings is appropriate: "Never judge your insides by other people's outsides." Not quite the same thing, but I think of how lazy I was today and think of you getting not just yourself but four kids to the gym and I can't help but want to take my hat off.
I did put together a fairly kickass spreadsheet that pulls data from AdWords and Google Analytics. Is that badass?
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I don't run, but last night I ran/walked 2KM in 12 minutes - which is good for me ::)
Also, down another 1.1 KG since my last weight in 13 days ago - so now sitting at 87.9 KG / 13.84 stone / 193.7 lbs
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I don't run, but last night I ran/walked 2KM in 12 minutes - which is good for me ::)
Good job. That's the part that counts! When it comes to being healthy, in my opinion, you move or you don't move. The speed of that motion is mostly beside the point.
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2/3 this week, bogged down with work today and stupidly had 2 glasses of wine last night and can feel the lactic acid in me today.
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Supposedly I didn't have time to exercise Wed & Th, but we all know that's just BS unless everything else has already been cut (read news? tv show? Th3 Core?). Just laziness, but precisely because I posted above about being lazy above, I
- squeezed in a 3-mile run and 40 pullups at lunch on Wed
- went out in the dark at 5:00am, in a snowstorm, before the plows had been out and ran for 30 minutes in ankle-deep snow (didn't go very far because it was probably very slow).
Anyway, honestly, probably 70% of the motivation for sucking it up and getting out there was not wanting to check back in here at the end of the week and admit to being lazy *again*
Thanks guys!
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Finally had a solid week with M-W-F personal training and vball matches on Thurs night. Friday workout was rough but I made it in and eked out something, so 4 total. Doing the same the next 10 weeks is my current goal.
Pumping up quickly and am looking forward to how I'll feel in a couple more weeks as I'm already feeling really good. Actually was able to wear my size 36 pants again today, so my full wardrobe is back! heh.
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Supposedly I didn't have time to exercise Wed & Th, but we all know that's just BS unless everything else has already been cut (read news? tv show? Th3 Core?). Just laziness, but precisely because I posted above about being lazy above, I
- squeezed in a 3-mile run and 40 pullups at lunch on Wed
- went out in the dark at 5:00am, in a snowstorm, before the plows had been out and ran for 30 minutes in ankle-deep snow (didn't go very far because it was probably very slow).
Anyway, honestly, probably 70% of the motivation for sucking it up and getting out there was not wanting to check back in here at the end of the week and admit to being lazy *again*
Thanks guys!
40 pullups!!!
You're an i7 and i'm a Celeron! My mate has a pullup bar in his, i don't know what to call it, it's a large shed (20 x 10 maybe) with a pool table. I guess it's a pool hall! He can do 12 i can do 6.
I guess we all have different targets, right now i'm burning the beer-fat then i'll concentrate on muscle buildup, will love the day when i can do 40 pulls!
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Finally had a solid week with M-W-F personal training and vball matches on Thurs night. Friday workout was rough but I made it in and eked out something, so 4 total. Doing the same the next 10 weeks is my current goal.
Pumping up quickly and am looking forward to how I'll feel in a couple more weeks as I'm already feeling really good. Actually was able to wear my size 36 pants again today, so my full wardrobe is back! heh.
This site needs multi-quote.
lol ye saving on new clothes, but losing on old ones, i'm nearly down to 12st but can't wear my old jeans, it looks like i stole them!
Well done doing 4 in a week, i keep finding mysef skipping the fridays ...
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3/3 weight lifting this week.
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4/4 gym times.
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-99
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No gym this week - got a really bad throat infection :-\
Just gonna go the healthy diet route ::)
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-99
!!!!
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!!!!
I know, right! Just hanging on and waiting for the balloons to drop.
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3 personal training + 1 vball = 4 again. Feeling great and loving it.
How 'bout y'all?
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4/4 gym sessions
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Zero gym last week - only feeling 100% better after a really bad throat infection! Back in the gym tomorrow.
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Better bring your own water!
We're skiing a fair bit right now. Visiting my dad and other than one run, just skiing, which is good for the leg strength
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0/3 lifting
Pulled something moving furniture last week, so took the opportunity to try a 5 day fasting mimicking diet.
-6 lbs in 5 days, with plenty of hydration. Interesting experiment.
Hopefully regular schedule tomorrow.
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4/4 for me.
Sorry about the pulled muscle. Tell us about the fasting mimicking diet.
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Missed a gym day so only 3 last week. I don't recall ever being that upset about missing the gym, so giving myself a pass on it. This. Time.
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>Tell us about the fasting mimicking diet.
I tried the Prolon product. 5-days of food arrives in a box and you eat per instructions. 1100 calories on day 1, then ~800 calories per day. It was developed by Dr. Valter Longo at USC.
The convenience was nice, but the pre-packaged product is expensive. Once you have the nutritional info/plan you can replicate it inexpensively.
Physically: I was hungry, but less on days 4-5. Felt good enough to skip a couple of the soups. Hiked 4 miles on the 4th day and felt great.
Mentally: This part really wowed me. Better mood, better concentration. Calm.
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Interesting
https://coach.nine.com.au/2017/06/09/10/26/fasting-mimicking-diet-prolon
But, yes, pricey
https://prolonfmd.com/hcp-prolon-prices/
I've been reading up a bit lately on fasting and have been thinking of adding it into my... habits? Lifestyle?
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3 x gym last week. Had a crazy week with due diligence period on the new house finishing up and I ended up bailing on volleyball. Decent-ish excuse I guess.
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Just back from three weeks with at my dad's - managed 1 run, 1 XC ski day, 8 downhill ski days and managed *not* to have ice cream every day.
I borrowed my sister's FitBit for a day to see what it was like. It said I did something like 13,000 steps on the cross-country ski day, and that was a fairly short and slow tour with family. I'm thinking of getting one, not for measuring the 13,000-step days but for measuring the zero step days!
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That's a lot of activity, ergophobe.
3/3 weight lifting last week.
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I've been looking at fitness trackers and plan to pull the trigger soon.
I really like the hybrid vivomove HR which is currently out of stock everywhere.
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4/4 here
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I really like the hybrid vivomove HR which is currently out of stock everywhere.
I'm looking to replace my Garmin Forerunner 210 (running watch with GPS) as the bezel is so cracked and scratched it's hard to read. Garmin has a model (I forget which) that appears to do everything my run watch does, plus things like count steps.
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4/4 again
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Just dared myself to drop in on this thread, after several days of flu, and several weeks of perhaps a run a week.
Go folks, well done all. sounds like some serious fitness happening. Things will change here. Just not today!
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Just 3 last week, all gym. Volleyball matches were on my bday so I excused myself. I think I am running out of legit excuses though.
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Just 3 last week too - a run, a run/bike and a scramble/hike
The run/bike was with a group of GoPro "influencers"who were not very fit and complained a lot, but I got my exercise going back and forth like a sheep dog. I did at one point get a little impatient and said "I did this route with my neighbor who is 67, has an artificial heart valve and a pacemaker and he didn't complain about how hard it was." I love "influencers"
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Just did 3/4 this week. I think I am coming down with shingles, which apparently makes me contagious for chickenpox. I may have to do some home body weight exercise for a while as it looks like I can transmit from 4 to 7 weeks.
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No clue... lots of snow removal,* plus two ski tours, including a longish one (3 hrs of fairly continuous hard uphill followed by 49 minutes of down).
*I have a snowblower, but this storm it had to be manhandled to such an extent that it was like a weight workout. Tossing a 250-pound machine around for a few hours turns out to be a lot of work.
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3/3 this week. 2 snowboarding and 1 weights
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back to 4 last week. 3x gym training plus vball night.
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3/3 this week. 2 snowboarding and 1 weights
Where were you snowboarding, just out of curiousity?
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Went to Beaver Creek, CO. 40 degrees and sunny, best weather I've ever had snowboarding in CO. And not too crowded md-week. Should have stayed a couple more days.
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Ran into a lot of people a few of weeks ago who had been in CO to ski and said there was very little snow, but it looks like they've picked up a lot in the last month
https://www.onthesnow.com/colorado/beaver-creek/historical-snowfall.html?y=0&q=top
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Plenty on the slopes, but not much snow on the adjacent North-facing mountains. 40 degrees is the warmest I've experienced in Feb, though.
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Doctor said it's ok to touch equipment in the gym as long as the sores are covered up.
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That's no fun, littleman. Hope they resolve quickly for you.
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LM - I missed the original on that. Bummer. I've heard shingles are no fun. Heal well
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Thanks guys. I'm going to take the week off from the gym. It is amazing though that we live in an age with antiviral drugs -- that was science fiction not that long ago.
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Dang I missed that too*, sorry to hear about that John, hope that clear up quickly for you.
*It seems using the "show unread since last visit" if you don't read all missed messages during a session, they get cleared on your next session. I have missed a few threads b/c of this.
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In courmayeur, snow is amazing, weather is amazing.
Flu is also amazing, haven't seen a slope yet. 0/4
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In courmayeur
So jealous!
Flu is also amazing, haven't seen a slope yet. 0/4
So not jealous! That sucks!
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Thanks Ken. Sorry about the flu while on vacation Mark, terrible timing.
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seems like the core has been hit by lurgy all round. Last week was a wipeout for me too. ... flu.
4 days of temp Mark, then you will feel like moving again, if it is the same as has been going round here.
got to pull my finger out, promised to do the local mud run with favourite daughter soon:
http://xrunner.co.uk/events/wild-thing-mud-run-obstacle-race/
its a bit of a lugh, but helps if you can breath!
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Peep! Who are all you fit people in here? :-"
Been slacking as usual, but manage to get some long walks and 2-3 leg/lower back sessions in per week. Focusing on getting my core stronger and combatting my bad back.
Squats, lounges, supermans and a little upper body work for the mirror.
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Nice raz, keep at it man!
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local mud run with favourite daughter soon
That's awesome! It's so cool to see you and LM doing active things with your daughters. A generation or two ago, fathers would have done that with sons, but rarely with daughters.
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My poor daughter has no brother :)
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So, how'd you all do last week?
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0/4. still ending flue. Any excersise has me bursting into a fit a coughs.
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3/4 last week, Friday I could not get to the gym, my day was just stacked. I had planned to make up on Sat but I was wiped out for the weekend.
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3/3 "pick the things up, put the things down."
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Sorry Rupert, hope you get better this week. Looks like it was 0s and 3s last week so far. I'm starting back up this week.
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4/4 last week, how about you guys?
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I think I got out three times. A run in the rain and two excellent days of ski touring - 2,000 vertical feet and 3,000 vertical feet, which still leaves me 2.495 million feet short of this guy
https://www.outsideonline.com/2155591/performance-enhancer-backcountry-skier-aaron-rice
My special pleasure these days was pulling the night shift on our all-new semi-volunteer neighborhood snowplow crew. It wasn't exercise, but plowing the roads at 3am while the utterly clueless and unprepared are parking in the middle of the road and abandoning their cars has been enlightening. Cut into my exercise motivation though - I don't do well staying up all night anymore
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3/3 weight lifting last week.
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last week 3/4, missed Friday's workout b/c of moving furniture which was really its own workout. Probably less this week due to packing to move.
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last week 3/4, missed Friday's workout b/c of moving furniture
I counted every day I spent moving gravel and stacking bricks on my retaining wall project!
Are you moving far?
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Nah, just about 10 minutes by car. Closed yesterday (relief!)
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Closed yesterday (relief!)
Congrats! That must be relief.
Nah, just about 10 minutes by car.
My last move was about 3 mins by foot. It's definitely easier than moving from one continent to another... fortunately, everything I owned at that time was covered with two extra baggage fees.
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4/4 last week
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3/3 weight lifting last week
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4/4 again
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Long, punishing day. Lots of walking for a bit of skiing.
Yesterday should have been easy (a little fairly easy climbing), but it kicked my butt.
Also got in one very short ski tour, but it's exercise
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2/3 this week.
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Moved last week. Well, technically still moving a bit.
That is all. (it is enough)
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4/4 again. Had a bit of a diet breakdown at my kid's birthday party.
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2/3 again, travel travel.
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4/4 again. Had a bit of a diet breakdown at my kid's birthday party.
Ha ha! Major diet breakdown at a friend's wedding on Saturday night. Amazing cheese layout. I overheard someone say "You can't eat too much cheese. Even if you have a stomach ache and you feel sick, that's not too much cheese," and I thought "Uh oh... here I go!"
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Cheese can be brutally irresistible. It was a doughnut for me.
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>cheese
My weakness, like eating pure fat but once I start...
>travel travel
*cough* https://www.amazon.com/Bodylastics-Stackable-Resistance-Anti-Snap-Components/dp/B01H5K10VK/ref=lp_2586134011_1_1?srs=2586134011&ie=UTF8&qid=1523302400&sr=8-1&th=1&psc=1
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Hit the gym once last week. Nothing yet this week but have new vball league tomorrow and maybe get back in the gym Friday. Going hard on Monday regardless, everything is starting to get settled in finally.
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4/4
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3/3 last week. 2x weights and 1x running in the nice weather
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Been a bit sporadic of late but have got my 2 of 3 in this week, no beer for a while now, under 12 stone for the first time in 7 or 8 years, not smoking much.
I wish i'd done this yars ago, energy levels are great. Gonna be hot on the treadmill and rowing machine for day 3 workout in the UK tomorrow though!
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4/4 gym sessions.
Also, getting out and walking a bit to counter all the desk time I'm doing.
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3/3 weights last week.
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-100
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Wow bucky that's quite the milestone! Congrats, I bet you feel great.
Me, I have another good excuse this week. I had oral surgery on monday. Vball was rained out last night. Running out of legit excuses though so Monday I'm going to get back to the gym.
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Nice job Buckworks! Seriously, congratulations! Could we get some stats -- like how long you've been eating your modified diet? Do you do any exercise? Did you have an original goal? Do you have a new goal?
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-100
Woohoo! Way to go! Not only did you do it, you did it in a healthy and sustainable way that will probably add many years to your life. A great gift to the grandkids.
May I ask how long it's been since the last time you were at this weight, if you know?
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Last time at this weight was at least 30 years ago. I think I could also have said that at -95.
It was maybe four years ago that I read the book Wheat Belly and it really resonated with my own experience.
What Wheat Belly preaches has been the first and only thing that ever worked for me. I started trying to avoid wheat, and also stopped trying to eat low-fat. The result has been gradual weight loss with hardly any feelings of sacrifice. My appetite is better in line with what my body actually needs, and that makes all the difference.
I don't avoid carbs, but the fact of eating more fat (butter on those veggies!) would automatically shift the balance.
The change has been so gradual that people who see me frequently have hardly noticed. Who picks up on the fact that their plus size friend is a pound lighter this month? People who see me less often have been more likely to notice and comment.
I hadn't weighed myself for a couple of weeks so to step on the scale this morning almost brought me to tears. In a good weigh! ;)
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As for new goals, no specific number but just keep on keeping on.
My goal now needs to be more about fitness than fatness, although of course those are related.
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-100
Nice going Buck :)
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3/3 last week.
Congrats on the amazing progress, buckworks.
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4/4 last week, other than the workouts I'm an extremely dull boy with very little play. I've been contemplating doing a couple of 24 hour fasts.
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>24 hour fasts.
I have trouble falling asleep on an empty stomach. If you are similar, I recommend starting your 24 hours after dinner. Wake up the next day and just don't eat until dinner.
Peter Attia (longevity-focused physician) said he does this regularly. One meal in the evening. Giant salad with olive oil/lemon dressing and a protein.
/edit grammar
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Yeah, that's the way I would do it. I generally eat my first meal at 1:30 these days anyway.
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I did a couple of 24 hour fasts and a 48 hour fast a year or so ago and I found it had a long-term effect on reducing cravings for wanting to eat all the time.
I keep thinking of doing some more. I think it really helps your body manage blood sugar.
That is not based on any research, just the way I felt. And the motivation was simply that I found myself in a place where the food was crap, so I wondered if I would be better off just not eating. So nothing scientific, but it did make me want to do it some more.
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There's a great documentary on Netflix about fasting.
I'm switching to 5 days exercise now, Mon-Fri, 3/5 so far this week, just 20 mins on the treadmill at 8kph and 10 mins on rowing machine at 6 on the dial (goes up to 10).
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Been travelling for two months, put on 6kg, everything looks better apart from the waist.
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It would be nice to subdue cravings. My main motivation though would be to induce some autophagy.
>everything looks better apart from the waist.
When I was at my very lightest I honestly could have lost another few pounds before I'd have good abs, but everyone was commenting on how my face was getting unflattering gaunt.
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It would be nice to subdue cravings. My main motivation though would be to induce some autophagy.
That would be my motivation for trying it more seriously. Tim Ferriss' interviews with Peter Attia, Dom d'Agostino and Rhonda Patrick have gotten me curious, I just haven't done it.
When I was around 20, one of my things to do was to take one emergency apple and a liter of water and go hiking Friday night to Sunday sometime. I was trying to see how little I could get by on, so sometimes I would leave the sleeping bag at home and spent some cold nights in basically a sweater and a raincoat (extra cold because of the lack of calories).
I toned it down one time after I got to my destination using an old guidebook, and realized the trail I was hiking had been abandoned many years ago (so no chance of someone finding me if something happened). More importantly, the water source at my campsite had dried up. So I was hungry and dehydrated. The first morning it was cold and so foggy, everything was getting wet, so I added cold to the list. I started having halucinations and hearing voices. The most disconcerting of all was that I didn't have a watch and because of the fog, I couldn't tell if it was 9am or 3pm.
So as I was spiraling down and trying to make the decision whether to wait it out or see if it got better, I was afraid to stay in case it was already getting late and I would have to hike the abandoned trail in the dark. So I pulled the plug and busted for the car. Of course, it was early still - I got there early afternoon on what was by then a bright sunny day.
Lesson learned. I always carried a watch a bit of emergency food after that.
The follies of youth. Of course, that "practice" served me well on the times later when I needed to make unplanned bivies with no food, water or camping gear. It's good to know what you can handle.
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4/5 so far this week, haven't smoked either since Sunday.
Switched to gin instead of beer so now i have a pint of lime cordial and soda with a shot of gin, my alcohol units intake has gone right down.
Feeling quite centered and calm, which is unusual but good :)
Visiting a pal tonight who likes to smoke and drink so this'll be another test.
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> at my very lightest I honestly could have lost another few pounds before I'd have good abs, but everyone was commenting on how my face was getting unflattering gaunt.
Same. I think I'm going to go with gaunt though, I feel better and... if you line them up in an old peoples home gaunt will always be the eldest. I need more muscle, it's that simple, not easy at this age but not easy is often the best way.
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4/4 last week
>When I was around 20
Impressive man, my early 20s were much more id.
>gin instead of beer
That's a very good strategy, bear is basically liquid bread.
>I need more muscle
Yeah, better to get it and hang on to is when you can than worry about not having enough when you get older.
This seems to be really a big deal for people in their 70s+. I am watching the generation above me age, and it seems muscle mass tends to drop off if people don't do resistance work.
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>When I was around 20
Impressive man, my early 20s were much more id.
More like troubled youth.
On the one hand, I was motivated to be a stronger mountaineer. On the other hand, I was also very, deeply, darkly depressed sometimes with months of incessant suicidal ideation.
The former kept me from doing things that were terribly unhealthy (i.e. certain drugs - several friends from high school got in trouble with drugs; a couple died, a couple went to prison). The latter led to a lot of trying things, seeking pattern interrupts and some degree of self-medication by natural and less natural means. Some or those things were productive. Some absolutely were not.
The fasting and freezing in the mountains thing was one of the few things that served both causes and which, I would say, was productive on both fronts.
Then there was the going to bed at 9pm and sleeping until 1pm for almost two solid months during college that went into the "less productive" and "less impressive" column. HHH
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Anyway... to the Core Commit topic, after a few weeks just wiped out from a flu-like illness, I've finally managed to get out hiking, climbing running.
I'm not counting days, but basically trying to have one day without soreness before doing something that causes soreness. My first run while still sleeping 10-12hrs/day recovering from the flu left me so sore I was moving like an old man for two days!
Feeling stronger already
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Glad to see you back at it ergo.
>one emergency apple
I have fasted a few times before but I don't think I could go out into the wilderness for more than an afternoon or morning without real food. Funny though, reminds me of Rich's emergency sandwich that he has have on hand in hotels or he can't feel safe going to sleep.
>if you line them up in an old peoples home gaunt will always be the eldest.
ah working that vietnam elder angle. The only place I know of where getting older is actually cool(ish).
3/3 for me last week, finally got back on track. Well, in the gym at least.
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I don't think I could go out into the wilderness for more than an afternoon or morning without real food.
Well, that's sort of the point. In fact, you could. You might not want to, but you could.
And it comes in handy to know that when this happens (photo). Me on the left. Friend's GF on the right. Out of food, low on water, no sleeping bags or down jackets, tired from a full day out, high in the Canadian Rockies with snow for a bed on a chilly night. I'm told that I slept for 5-6 solid hours and kept Tracy awake with my snoring. Fun times!
Before the GF showed up, Mark and I got pinned down in a storm on Robson. We ate a Clif Bar a day for two days and then ran out. On the second to last day we were out of food and had retreated to a cabin on a big shelf. I remember telling Mark "I was going to ask if you wanted to go for a scramble before dinner, but then realized I'm just going to ask if you want to go for a scramble, since there's no dinner." I think we saved one bar each to fuel up for the hike out on the last day.
It's like anything else in life - it's a lot less painful when it happens for real if you've practiced it under controlled the conditions.
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>after a few weeks just wiped out from a flu-like illness
Yes there's been a lot of that since last Autumn, and people catching it more than once.
Did 5/5 last week, skipped Monday this week but done every day since then.
Cardio is improving noticeably, the 20 mins on the treadmill are a lot easier now so i'll up to 25 next week.
The rowing machine is improving muscle-tone more quickly than i expected so i'm starting some Yoga tomorrow to stretch, starting to feel a bit tight.
Belly is going down slowly, gin is definitely a good move in a pint of soda water with some lime cordial, 1 unit instead of the over 2 units that a pint of beer is, yes it is basically bread, good point :)
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Did 5/5 last week, skipped Monday this week but done every day since then.
Wow! That's a lot. Good job. I need more rest days than that typically or I start to feel beat up.
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>Well, that's sort of the point. In fact, you could. You might not want to, but you could.
Looks like I left out the word, willfully. lol
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Only 4/5 last week.
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Pretty good week. A run, a climbing day, a hike, another climbing day just Thurs-Sunday. I think I got in one more day earlier in the week, but not sure about that.
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2/3 running last week.
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I missed my workout yesterday (went cherry picking with the wife and kids), but I am going to the gym today to make up for it. So, if I do 5/4 this week I've done my commitment otherwise 3/4.
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went cherry picking with the wife and kids
That's worth missing a workout for!
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A bit of time out and it seems you guys are still strongly at it! Well done.
Feeling very sore today after climbing Snowdon on Sunday, along with the rest of the world, favourite Daughter and her boyfriend. ( Biggest hill in wales for those out of the country).
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3/3 last week. Vball rained out.
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3/5 last week. Gone vegan too.
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Gone vegan too.
I'm not vegan, but I'm definitely on the way low end of animal product consumption among non-vegans. Vegetarian since about 1982, but traditionally have eaten a ton of yogurt and cheese. The last few years, I've been trying to reduce my consumption of animal products in general, and products from ruminants in particular.
Watch the B vitamins and iron (I supplement those because I think it's hard to get enough B12 and good iron even on my diet, let alone full vegan).
I've been also experimenting with plant-based protein powders, trying to get awhey from whey. This is helpful:
https://www.superfoodly.com/amino-acid-profile-whey-hemp-pea-rice-pumpkin-protein/
Not nearly as good, but a nice visual on amino acids in whey, rice and pea (and, given the crowd here, kudos to bulkpowders.co.uk for having an article good enough to earn a link):
https://www.bulkpowders.co.uk/the-core/which-is-the-best-vegan-protein-supplement-comparing-vegan-protein/
Rice is good, but you have to worry about arsenic and is short on lysine. Pea is high in lysine, but causes many people stomach aches (I think I'm one of them, but it's mild). Hemp is expensive, but has a good profile and lots of fiber, which can be a good or bad thing, depending on what you're after. Lots of people tout pumpkin seed, but it's super expensive.
If you mix rice and pea, you get a great amino acid profile. Some people say better than whey which is the traditional gold standard.
There's a been a fair bit of press over the last few years because of some high-profile NFL and NBA players going vegan. The main takeaway I've had from those articles is that they eat a LOT of food. Being a 280-pound NFL player on a vegan diet requires mountains and mountains of food!
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Yes i was looking at B12 supplements, capsules with 4000 times what your body needs per day, i read that the surplus gets stored in the liver but it just sounds a lot. Apparently 2000mcg once per week is good. I'm getting the B12 from barley grass powder now.
I miss cheese !
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Only 1 gym visit last week. Had minor ankle issue and then got a stomach bug.
This week is much better already.
>B12 supplements, capsules with 4000 times what your body needs per day
Wow, can you sleep?
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B12 and good iron even on my diet
Watch that iron. I have just been diagnosed with too much iron :) Its at least as bad...
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B12 and good iron even on my diet
Watch that iron. I have just been diagnosed with too much iron :) Its at least as bad...
Actually, I had a bout with anemia and started supplementing. Felt better really soon, but the Mayo Clinic website said that you will feel better in 5-8 days (and I did), but you should supplement for 3 months after you start feeling better. But I kept supplementing. When I went in for a blood test, my iron was indeed slightly high. Less than 1% out of the normal range, but my doc said I should back off the supplements. More an occasional thing than a daily thing. Because as you say, generally you want to be in the right range, not high, not low.
It's strange. For 30 years as a vegetarian, I was fine. Always had really strong red blood. And then following some minor changes, I wasn't.
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Life is getting crazy busy this time of year, I only did the regular 4/4 last week instead of the 5/4 I was hoping for. This week I have to lift 3 days in a row due to back to back commitments Saturday. Uhg.
Diet note, I've upped my carbs a bit -- still lower than the SAD, but I'm not near keto ATM. I think staying as low carb as I was for so many years was messing my addrenal levels or some other function that was making me feel sluggish. In the future I may cycle in and out. It feels good to not be catobolic btw.
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Just 3/4 last week, I caught a virus -- that's funny saying, its more like a virus caught me.
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2/3 lifting weights last week
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3/3 in the gym last week plus vball. Finally back on target.
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With the holiday on Monday last week and vball getting rained out, I'm calling last week a victorious max of 2/2.
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3/3 weight lifting last week
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0/4 last week, lost 3-4 lbs. from the bug. I'm back in the gym this week, but noticeably weaker.
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Get healthy mang.
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the bug
That sucks. Power back up!
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Thanks guys!
Did 4/4 this last week. How you all doing?
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2/3 last week, again.
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I've had family visiting since Wednesday, so I've done a lot of walking, but not much else. Got out for a run today.
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4/4 last week. 3x gym is starting to produce really nice results. Vball x1
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Got out for a lot of hiking last week with my visiting niece. Finished with two afternoons of climbing. I was planning a long run today, but just didn't have the mental, physical or emotional energy so went back to bed and it felt awesome.
I got out on a climb I first tried to lead roughly 18-20 years ago (back then I made it through the crux, but didn't bring any big gear for the upper parts, so backed off on the easy ground that time). Time has not made it easier. Thankfully I was just following yesterday. Looks easy in the photo, but as Erik says in the comment, the rock is almost glassy smooth through that section.
https://www.instagram.com/p/BkFf6imgX5X/
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>Looks easy in the photo
Nope! Looks like quite a physical and mental workout. Nice job.
3/3 last week. 2x weights and 1x running.
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steady eddie with 4/4 last week.
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Good job. Same, 4/4.
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Excellent, glad to see you back in the groove.
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Good job. Same, 4/4.
How are you feeling?
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5/4 last week. 3x gym and 2x vball
That two-a-day was rough!
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>How are you feeling?
Getting back to normal now, thanks for asking. Still down a bit weight wise in the gym.
Did 4/4 last week.
>5/4 last week. 3x gym and 2x vball
Good job Dras!
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Getting back to normal now, thanks for asking. Still down a bit weight wise in the gym.
Slow and steady. I always try to remind myself, it's the direction of the vector, not the size that matters.
A couple of great weeks of general activity. Mostly hiking, a bit of climbing, so hole digging. Highlight, though, was on Tuesday - felt good and went for my first "run" over 8 miles in... a couple of years I think. I "ran" Cloud's Rest - 20 miles round trip with 6,400 feet of vertical gain 6400 feet of vertical loss.
I put "ran" in quotes because lots of it is too steep for me to genuinely run currently on the way up, so a lot of it was more like hiking up steep hills at a fast(ish) walk. And the last mile on the way down I was in considerable pain and just walked it.
Jumped in the cold water to preempt the swelling and was feeling good enough for hiking on Fri/Sat. No permanent damage.
But I can't describe the feeling of happiness I felt that morning except for one low moment near the end when I mostly just hurt... but that passed. Now that the knees are feeling back to normal, I'm itching to go again, but that will have to wait until the end of July because of upcoming travel.
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Still just running and hiking. Went running 3 times.
My elbow has been bothering me, so I've been laying off climbing and weights. I keep wanting to do some, but simplytheresa counsels patience, which is not my strong suit in this regard.
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We just came back from the gym, so 4/4 for the week. Last week I did 2/4 gym sessions but spent the weekend hiking and playing in a lake.
>patience
I seem to always be having minor ailments these days. I get some random pain and it will take days to months to clear up, I get better and then some other place starts to hurt. Right now its my right forearm for no apparent reason. Being tough seems to be more mental the physical as one gets older. So many people just let go.
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I’m near sea level with access to a track. Well rested. Well fed... too well fed (a little chubby right now). Perfect conditions
But alas... about 20 seconds/ mile slower than I wish
As I gotten older, I’ve gotten better at “far” but worse at “fast”
Anyway, managed to run 3x this week, neither far nor fast as it turns out
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OK! Booting back on boot camp :)
Managed to play a bit of tennis, Andy and I are second in the current sailing series, (OK not a hugh effort physically, but Ben Ainslie thinks fitness is important for winning) and this week have managed a couple of short (but hard ) cycles and a swim.
In a week off to Greece for intensive fun, so the next 7 days are prep for that... a bit late, but better late than never.
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4/4 gym sessions this week. My wife has been traveling with her mom, so I've been on double duty with the kids -- so lots of running around and doing all the chores.
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Done nothing for a while, too damn hot!
2/5 so far this week now it's a bit cooler, 20 mins on tread, 5 mins on rower.
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4/4 gym sessions
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So we basically fully unplugged week of the 4th for staycation and I'm still trying to regain full borg consciousness.
Still hitting the gym 3x week every week, missed one day due to insomnia. Vball just rained out for the second week in a row.
Just started a cleanse, finishing up day 2. No grains, vegan, basically like legumes/lentils salad/veggies. Surprised how well its going, starting to feel better already. Of course, by day 7 I may feel differently about things.