Round two! We already have Drastic, Rupert and myself in, who else?
Ergophobe, my 15 y.o. and I went to the gym today and we took some shots after the workout. I mentioned your comment some weeks back and she wanted to post a pic. In case you all have a hard time telling us apart, she's the one in red.
Looking very, very good, both of you. Now I best get to the gym!
Very very good John. Deff at lot leaner than when I met you in Boston my moons ago.
That's also an impressive physique for a 15 year old girl. #hattip
Thanks guys, so you in for this round?
I'm in. Need a reboot. Last couple of weeks involved a bit of running and not much else.
So yes! New commit. I think the "ski" commit is over, so I'll just go for a goal of 4x per week, at least 2 of which shall be outdoors.
And kudos to your daughter for going after it. Can you PM me a mailing address? I have a tiny something to send her.
nice pics John, looking good!
Unfortunately I'll have to sit this round out. I suffered a severe ankle sprain during competitive vball play last week. Loud pop and major issues. Not broken and waiting on ortho appt. Hoping I don't need surgery.
Somebody carry the torch for me...
Ergophobe, that's very kind of you.
Damn, Dras that sucks! I hope you have a speedy recovery.
I'm passing as well.
Still battling a bad back and have to go back next month for hernia re-surgery. Tough getting older these days..
Rumbas, I hope the surgery goes well and that you have a speedy recovery. Looks like the Spring H&F challenge is going to be just a few of us this time.
Bummer guys! Sorry to hear about your injuries.
simplytheresa? buckworks?
By the way, I often mention skate skiing or AT skiing for my morning outings. You can see both being done in this video at some of my morning spots, as well as stride skiing introduced by simplytheresa
https://www.facebook.com/YosemiteNPS/videos/974581459256803/
Josh is actually telemark skiing, but it's not so different these days. Same concept - skin up and ski down. Josh and Virgia are regularly out there when I go out on my mornings
I'm not committing to any particular regime but I promise to check in from time to time.
I'm approaching a new goal, which I will not talk about until I actually achieve it. :)
Guys, thats terrible,
I do hope you both recover quickly. Trouble is, getting older does seem to mean lurching from one injury to the next.
I guess its a matter of finding things you can do... Drastic, anything you can enjoy with upper body only? Bad backs are a bit more central, so more difficult to find things to do... [/tongue in cheek]Cards? [tongue in cheek]
John... I am afraid I am going the other way... very inspirational photos.
Surprises are always good Buckworks!
>going the other way
I am glad you are in this round and still pushing on.
I liken taking care of your health to riding a bicycle up hill, forever -- it just keeps getting harder, but it is better than the alternative.
>Injuries
They really are very easy to get after 40, it really makes sense to error on the side of caution. I am lucky that I haven't had anything major, but I have had issues that I've had to work around. Sometimes they take months to get better.
Buckworks, good luck with your goal! Are we ever going to get to see a progress pic?
>Drastic, anything you can enjoy with upper body only?
I hope to do some stuff in the gym once I get fully mobile.
Crutches suck.
Week 1 - 4/4
I have a couple of joint aches so I'm going to go lighter for a while and up my reps to the 10014 10-14 range to give them a chance a break.
Quote from: littleman on March 21, 2016, 06:38:34 PM
up my reps to the 10014 range
That's a lot of reps!!!
;-)
Yeah, that would be a lot! Fixed.
I just wanted to see if anybody actually reads these posts :P.
Of Course we read them! We need to know we are all keeping up with you .. and Drastic when he is rollling!
Last week 2 hard days skiing a run... and a tight glut still.
so 3/4
I think I'm 5/4 depending on how you count my walk in the park...
2 runs, 1 bit of bouldering, a hike/scramble/ramble with simplytheresa and my first weightlifting in a loooong time. That last one felt good.
Week two = 4/4
Week 2... let's see
- running 2x
- weightlifting 1x
- bouldering 1x
So that's 4/4 and since all of those were done outdoors (got a barbell in the yard now), I'm 4/2 on the "outdoor" part.
Thats good.
1 kettlebell session
a couple of stiff walks.
Easy cycle
Struggling here.
Good week Ergo. Rupert, that's better than most people, keep it up! Dras, if you pop in this thread, how is your injury doing?
This probably doesn't apply to anybody here but it is entertaining (https://www.youtube.com/watch?v=9mbp0DugfCA&feature=youtu.be). There is some adult type language and references, so if you are at work use discretion. It looks like the actor actually got into shape to make the video.
Went to the doc today and got released to workout again. I started putting full weight on my (bare) foot a couple days ago, and now don't need the boot. Just have a brace when needed.
I will be rejoining next week! Awwww yissssss....
Dras great news!
That vid was funny...... away for a week. no running though.
That's great Dras! I know you know this, but be sure to take it really easy on that leg.
Week 3 - 4/4
Kettle bell session, cycle, Run, walk beach volleyball.
3/4
Week 4 - 4/4
I've been doing a bit more cardio stuff, mostly because of all the reports that it is good for brain function.
Week 4
More volleyball, but nothing tough. Plenty of walking. say 2/4.
Bad Glut being rolled at least once a day, and stretched twice per day.
Wrist exercises (No not being rude I have a sore wrist stopping tennis) continuing.
Next Tri looking like a "Get round" again if I am lucky.
I went to the gym twice last week, so 2/3.
Didn't make it the planned third due to aggravating my ankle. Not the gym, but too much walking on uneven surfaces. Had to take it easy Fri-Sun and I decided to lay off this week to get a bit healthier.
I plan to get back at it next week for 3.
Rupert and Drastic - heal first, then push... which sounds like what you're doing, but the goal is to get back in action.
When is the last time I reported in?
Last week I managed three runs.
Also took an easy walk and some easy rock climbing with some guests, but I don't know as it would count as "exercise"
Getting back on a more regular schedule this week.
Rock climbing, even easy is more than walking. I keep thinking what a charmed life you lead :)
I think Drastic works harder than me.....
Cycled to Mums and back with Sue (Better half)... 21 miles.
Ran with Lucy (daughter) stopping to laugh at Dog a few times.. real steady but 4.5 miles
rolled, stretched, and stuff.
2/4 but happy with that.
Week 5 - 4/4
good man! you are holding this together for us at the mo :)
Welp, got back in there this morning - man the first day back is always rough.
BUT... hs I feel great! If you missed a day/week or looking to jump in/back in - do it NAOW.
Great to hear you are back going.... Its done nothing for your typing though ;)
Just a quick update on my 15 y.o. daughter; she's deadlifting 115lbs. and just did four pull-ups for the first time in her life -- she's totally happy with her progress. I told her that she is probably stronger than 30% of men at this point. We were talking about getting her some bumper plates, but I think it would be a waste of money at this point because she'll be using standard 45lbs. plates soon.
week 6 - 4/4
Daughters on fire... so are you!
oops... 1/4
A game of tennis.
1/4 is much better than 0/4!
>fire
Thanks, that is kind of you to say, but not at all how I perceive it. We're just moderately (but consistently) pursuing improvement. Or, in my case, sometimes just postponing decline.
One thing I think needs to be said though is that people need to give themselves permission to be selfish when it comes to their own health. Many people prioritize other people's needs before taking care of themselves, but that's a mistake. There are so many times where I have a laundry list of things to do but I still make the time. I tried it the other way for ten years and that didn't work so well.
Quote from: littleman on April 19, 2016, 02:20:16 AMJust a quick update on my 15 y.o. daughter; she's deadlifting 115lbs.
Do hard things!
I didn't do hard things last week - was down with a cold and only managed one run on Saturday and that a stop and go affair.
I'm going to try to do at least 30 mins of something every day until the end. Shoveling dirt and hauling brush counts. Today I got off easy with a warmup and a short run.
3/3 last week.
shooting for 3 this week, maybe 4 if I feel comfortable with a leg day on Thurs. I'll need to wear my brace and make it short, but it's time - or almost time.
3/3 is great considering what you are dealing with right now. Be sure to go easy on that leg.
week 7 - 4/4
7 sessions this week. I'm trying to do something every day until the end.
Day 4 and 7 were pretty easy (or rather hard - easy workouts that were hard to do!). I ran 5.9 miles yesterday, but some of those miles were pretty slow. On day 4, I was really sore, so I just grabbed a 65-pound bar and did lots of reps of clean and jerk and other full-body stuff. It was more endurance training than strength.
3 runs, 2 weight lifting (including the super light weight, high rep workout), 1 rock climbing afternoon (hard), one short but steep, scrambly hike.
The hike was up to Fern Ledge (arrows on photo show where Fern Ledge is). We were hanging out there when the wind shifted and the weight of Yosemite Falls came down on us. Just the edge, but someone about 500 feet above us (roughly at the upper end of the upper arrow) said we disappeared into the fall and he couldn't see us. Freezing cold snowmelt. Not intense enough to wash us away, but it started washing gear away. Lasted about 45 seconds according to the guy watching us... a very long 45 seconds. Went down to sunny slabs below and stripped of our wet clothes, hung them to dry and read books in the sun in our warm layers until our clothes were more or less dry.
174 this morning. After coming back from Disney and prepping for Hanoi, I've been doing fairly strict low carb.
Nice job RC, that's a hell of an accomplishment. What was your heaviest again? Its going to be hard to eat low carb in Vietnam. I'm just going to try to make good choices and keep my protein up as much as I can.
Highest weigh-in that I can recall was 246 --probably went to 250. I was 185 or more when we returned from Disney on April 19, so I had to bear down to even get half-way ready for VN restaurant crawls. First 5# off was quick --water retemtion.
>Vietnam
I tend to gain roughly 1# per day while traveling. 5# or more will be water weight from all the salt in restaurant foods.
That's tremendous RC, seriously well done!
This might help if you want to stay on (or somewhat on) diet:
https://www.reddit.com/r/keto/comments/2k3xv3/what_can_you_eat_at_a_vietnamese_restaurant_when/
pic?
You... guys doing well. RC amazing work!
Last week sucked, except for a day walking up Hellvellyn (UK Lake District) in the snow.
With 15 year old daughter, who then decided to run 4 miles the day after. Proud of her. Its good eh Littleman :)?
Ergo... glad to hear you are still with us!
Wow ergo, I bet that was an intense cold. Glad you didn't get carried off.
2/3 last week for me. Helluva work week, and not off to a good start yet this week either. Just super tired and trying to get everything back to normal.
Going to try for 2/2 for the remainder of this week.
>pic?
Great work RC!
Maybe time time to buy some new trousers ;)
That's quite a transformation, you look tough, almost stoic now.
Looks like you need to get some smaller clothes.
For those who don't know, in the 2003 pic that's me, Matt Cutts, Toolman & RC, from left to right.
>smaller clothes
The problem is {A} I tear up clothes pretty quickly as I refuse to worry about them as I go about my manly day and {B} men in the US are fat and stores don't stock for Tall-ish But Not Portly. My target weight is 170. At that size, I can go to the next waist size down and special order them online to pick up in store. Right now, I'm in limbo, between sizes. I'll carry some of both sizes to VN, but I expect I will expand to fit the larger one.
Cheap, lightweight cotton shirts with 2 pockets (I have to carry glasses and phone now) are also problematic.
I knew you were going to complain, Metrosexual-Nearly-Gay-Guy.
>pic?
Impressive!
Unfortunately, I think we have the same tailor.
You have any thrift stores near by? As I was on my way down I'd go in and buy some clothes and then give them back and buy some new ones. I guess that may be harder to do in a rural area?
>thrift
I'm *really* picky about the 'feel' of my shirts -particularly since I need lightweight long-sleeve all year. I typically ruin a set of clothes every 2 or 3 weeks.
>same tailor
So far, Amazon hasn't been able to rescue me. I need a cheap fix. Remind me to call Jeff when I get back from VN.
I'm serious, I wear similar clothes outdoors.
Some years ago I decided I hated sunscreen and didn't much like skin cancer. So I wear a lot of loose, protective, quick-drying shirts and pants in the summer. With a wide-brimmed hat. I call it "my batty old man costume" but it works!
RC you are going to Vietnam... get some made there...
love the black crocs... cough, i have a pair... do you wear them with socks?
> get some made there
I have enough dependencies/addictions now. I don't want to create another one where I have to visit NFFC to get more pants.
Really, my lifestyle is to NOT shop for clothes. I want easy, just-ship-it-to-me Prime-like availability.
>crocs
Those are my warm weather version. I love 'em. I bought the shoe-style (no heel strap, regular heel), leather-upper, lined winter version first and cut out the lining. The arch support is perfect. And, I've worked out a way to resole them with a more aggressive sole material. Works great. I like them so much and the support was so good that I went looking for an unlined version. All I could come up with was the sandal type. Yes, I sometimes wear socks with either the summer (strap version) and usually with the winter version. (I've been known to spray paint the full version jet black and wear them as dress shoes. They slip under the dress code radar. Don't tell Louise.)
>socks
I buy 100 pair of black socks I like and throw them in the drawer. I donate the old ones. Grab any two socks to make a pair.
>>crocs
Now that's the one place where I'm worse than RC. Mine are bright red, because those were on sale.
One time I was gym climbing with a friend and as she watched me climb in my off-color, mismatched clothes (before I adopted the batty old man color scheme), she looks at me and says, "So, Tom, do you buy a lot of your clothes on sale?"
cheap + colorblind != fashionable.
Quotecheap + colorblind != fashionable.
yeah, rock and roll!
RC.. I do need to persuade you to buy decent socks. Its a worth while investment.
and as for
Quotedependencies/addictions
I think you are right :) That is serious croc work!
I do buy good socks. But only every decade. You'd be surprised how long they last when they do not have to serve 'continuous duty.'
>sole material
Wears like iron
http://www.amazon.com/SoleTech-Black-Herringbone-Rubber-Soling/dp/B00C8XFPUC
Someone turned me on to this stuff about 2 years ago. Incredible stuff. Use it for sole adhesive
http://www.amazon.com/Shoe-GOO%C2%AE-Adhesive-3-7-Black/dp/B004PBOJE8
QuoteI do buy good socks
Sorry it was the quantity that threw me!
>quantity
You need to come with me to make the round of stores in the region when I settle on a shirt I like. I'll buy 20 or more in asst colors.
Week 8 - 4/4
0 last week - absolutely crazy work week and gym was low priority.
Trying to get 3 in this week before we leave, 1 in today.
7/7 last week.
Some were short, just meeting my 30 mins of reasonably hard work threshhold. Some were a lot longer - hiked the Mist Trail with a few gallons of water for weight, which was ironic because it was raining and the waterfalls were flowing like crazy.
2 runs
1 good cycle
good week.
So, in my daughter's weightlifting class they did some math to calculate her maximum deadlift from what she is able to do with regular sets. According to the formula she was sitting at 150lbs. She was kinda shocked by the weight and decided to give it a try and managed to do it! She only weighs about 120lbs..
Well done her :)
That is awesome!
Wasn't she at 115 or 105 just a little while ago?
Yeah, just a few weeks ago she was really excited about doing 115lbs.
Wow, strong girl!
Does she realize that you're sharing this with a bunch of middle-aged guys working to stave off middle-aged decline, few of whom are likely to see a 25% increase in their deadlift over the course of the next several months?
Yes she does, but being a teenager, not on a visceral level. She just turned 16 btw.
Hey Ergo, could you talk a little about your nutrition? You are a very active person, I am curious about your macros.
3/3 this week.
Quote from: littleman on May 11, 2016, 04:02:27 PM
Hey Ergo, could you talk a little about your nutrition? You are a very active person, I am curious about your macros.
I fear this may be disappointing...
I'm really not the guy to ask about this kind of thing - I'm not personal trainer or dietician. I do like to stay active, but to be honest, I don't think about it that much. Meaning that I don't have training program or much of a diet regime. If I wanted to run faster, I would have speed days and distance days and all that. But I just like to go out in the woods and run, performance be damned. My wife says that when she was younger she "practiced" piano, but now she plays. That's how I am I think. My only really goal is have fun, clear my head and feel good.
I'm a little more conscientious about my diet, but just in a general way. I recently had some issues where my GI tract felt a bit off for a long period and, given a family history of food sensitivities, I eliminated gluten, dairy, soy, eggs and I'm already a vegetarian. The truth is, I felt like crap and after about a month went back to eating whatever I feel like and am feeling much better thank you.
I've been a vegetarian for pretty much my entire adult life at this point and have lately been trying to cut down on dairy as well. These choices have nothing to do with health and fitness.
I traditionally tend toward lots of grains slathered in fat of some sort, usually cheese though I throw coconut oil and almond butter in all manner of things these days. I've always tended high on carbs and fat and low on protein, even as a little kid when I supposedly ate meat (though never liked it and it was always a challenge at "fancy" dinners to get me to eat something other than a hot dog).
I probably eat too much cheese and yogurt. I definitely eat more veggies than the average American but probably still not enough. Similarly, compared to the average American, I think my sugar consumption is low. My consumption of sugared drinks is very low (essentially zero).
I go through periods of low activity, but lately has been a period of high activity. In those periods, I tend to supplement a lot with protein powders - whey and hemp mostly. I notice a big difference as my normal diet without that is pretty low protein.
Yesterday afternoon a friend and I did a
long easy climb (http://www.supertopo.com/rock-climbing/Yosemite-Valley-Middle-Cathedral-East-Buttress), but it's 1100 vertical feet of climbing, plus a few hundred to the base and a couple hundred more to the top (1500-1600 total), a longish boulder-hopping descent and we missed the turnoff to go back for his pack, so I ran the bottom few hundred a second time back up for the pack and I feel fine today, I think in part because I've been keeping the protein intake higher lately.
Beyond that, I take a multivitamin and lately an iron supplement when I remember because I started to feel anemic a year ago and the iron supplement got rid of that quick.
BTW, I have some friends who are world class athletes and though in general their diets are better than the average American and definitely "cleaner" (fewer preservatives, more organic), they don't seem to get too obsessed about it. My friend Hans [LM - that's the guy that inspired the back side of the coin] often eats things that I wouldn't touch, like packages of powdered mini-donuts and things laced with all manner of chemical detritus.... and yet he was an All-American track pole vaulter in college, a sponsored climber for 15 years and at 50 he broke the record for the fastest ascent of The Nose.
Interesting stuff. I was curious not because I was thinking that your diet necessarily gave you an advantage in your athleticism, but instead I was curious about how your greater than typical physical activity allowed you more leeway with your diet.
Being a vegetarian it makes sense that you would have a diet that is high in fat and carbs relative to protein. What would you estimate your total protein is in grams these days? I take it that you really do not pay attention to total calories, but instead rely on your body's feedback loops to regulate itself?
I still eat food in volumes of an obese person -- what saves me is low calorie density food. Even when I was in full ketosis (which is known to suppress appetites) people would be amazed at the size of my servings.
>>your athleticism
That's sort of embarrassing to read. I'm not particularly athletic, but I have traditionally had an ability to keep plugging away after others give up (in general, not just physical activity).
>>leeway with your diet
Cheese has been the traditional killer. I truly LOVE good cheese. Starting in my mid-30s, I found that if I stocked the house with a wide variety of delicious, fine cheeses, I would commonly gain some weight. If I ran out of cheese, I would shed pounds pretty quickly. I have a slightly less religious devotion to cheese now and notice the effect is not as pronounced.
But in general, I go up and down by a few pounds here and there, but mostly my hunger self-regulates pretty well. The only times in my life I have ever counted calories has been when I've been trying to gain weight.
I'm not sure of my total protein intake. I typically do a scoop of why protein every night plus the protein I get through food. I decided recently that was not enough and I shoot for about 50-70gms per day of supplemental, high-quality protein over and above what I get through food.
I'm a small guy (I used to say 5' 7" but I think I've lost an inch!) and 140 pounds (145 when really fit). So basically for protein I'm getting whatever I get through diet, and currently supplementing about 1gm per kilo of body weight, slightly more than 1gm per kg of lean body mass.
I have noticed lately that I do not recover as well as I did ten years ago and chalked it up to natural aging, but I think actually it's that I have a lower protein diet and I am finding I am recovering better now that my protein intake is back up. A friend who trains high-level athletes, including some Masters athletes, says they have found that often beginning in the mid-40s people need to have more protein for the same effect and he puts his athletes in their 50s and 60s on at least 1gm per pound of body weight which is much higher than most recommendations.
>>eat food in volumes of an obese person
Through my late 30s I would eat a lot. My sister-in-law would call me "Jethro" after Jethro on the Beverly Hillbillies because I would commonly eat a box of cereal out of a salad bowl for breakfast and two full entrees at a restaurant (and I was only 140-145 pounds the whole time).
When I did count calories, I was usually shooting for at least 3000 per day, but often 4000+
Can't do that anymore!
Your personal findings on protein coincide with some studies I've come across lately that say that we need more protein as we get older -- not just total protein, but the amount in each serving, I believe it was at least 30 grams to ensure the protein would get used to repair muscle.
That's a good point. I haven't just upped the total, but I've spread it out through the day. So I often have a scoop of whey in fairly close proximity to a meal. So it's probably the amount + frequency that I'm noticing.
Four of us managed to get a workout from the gym at the top of the Marriot here in Hanoi -- it had a spectacular view. Tomorrow is Monday here, but I am going to count it as part of the previous week seeings how we are 17-14 hours ahead of the USA over here..
Quotetop of the Marriot here in Hanoi
Rupert turns slightly green. :) Have fun everyone!
Well ending the session, picking up with the sunshine here in the UK I guess.
Good walk through Derbyshire, Out door swim, a short but hard cycle, and game of tennis (short)
First Tri of the season saturday, but I am booking in for the swimacycle, (no run, as to run would just be silly right now.
Got a 7am workout this morning before breakfast: 4/4 for the week.
Just you or did you drag others with you?
Those of us left working, will expect a workout everyday you are there of course. :)
Oh, hang on, it is work isn't it?
Kudos Littleman! Way to suck it up and commit while... distracted
I managed 7/7 this week.
As usual, a couple of these barely met my 30-min threshold and one was barely exercise at all (incredibly sore so I slow jogged 2.5 miles at a pace just a bit above a walk). But I did manage to get a couple of longer sessions that were great fun getting great exercise with great company in the great outdoors.... home runs!
That's a great week Ergo. For me the exercise routine is easy -- the killer on this trip is diet. We had an unbelievable meal yesterday at NFFC's house; there is no way I couldn't indulge. It was glorious. I am going to have to be very strict when I get back home.
186 this morning. That's 12# since May 3rd. Those pants fit some better now
Quote from: rcjordan on May 19, 2016, 01:17:46 AM
Those pants fit some better now
Pavlovian response. I read that and without quite realizing what I was doing at first, I dropped and did 30 pushups :-)
You guys are definitely a positive influence on my health... though that might be less true if I were in Hanoi right now!
Initially all the sweating and walking was countering the rich and abundant food and drink; that was not the case with this morning's weigh-in. RC, Draw, NFFS & I all went to the gym after breakfast and we all had a good workout which is good because we all had eaten delicious Thai food last night.