Thread: The Health/Fitness thread!

  1. #2161

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    ^^

    Great advice !

  2. #2162
    "It's a Toyota D*ckhead" Beowulf's Avatar
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    10-9-8-7-6-5-4-3-2-1 of:

    Turkish Getups @ 20 lbs (each arm)
    Kettlebell Swings @ 30 lbs x2 (i.e. 20,18,16, etc)
    Jumping Lunges each leg
    Pushups x 2
    Situps x 3

  3. #2163
    Senior Member TWDSC's Avatar
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    Alright, so when I was younger I had asthma quite badly, I had to use the puffer and all that jazz, went to the hospital one night because of an attack, I thought I had grew out it until the other day I thought about it (i'm 17 now btw) but when I go for a run, I usually go every second day if I have the time and not too much school work, but occasionally when I start running I will quickly get short of breath and my chest will feel tight, but most other days I'm fine and breath normally and can run fine with no worries. Could this be my asthma playing up occasionally or am I just out of shape?

  4. #2164
    Deserter Soldat_Américain's Avatar
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    Quote Originally Posted by Yeti2424 View Post
    ^^^

    Strenth and power based interval training is great for conditioning work. I use it at the end of my workouts for a 10-15 min period. Being heavier I'd much rather do this type of work than beat my knees into the ground running distance.
    Vagisil machine will be installed in your new gym.

    Did the base line strength test workout this last week for YETI:
    [*******#000000][FONT=Helvetica]Day 1:[/FONT][/COLOR][*******#000000][FONT=Helvetica]
    [/FONT][/COLOR]
    [*******#000000][FONT=Helvetica]Bench Press 95x60 (20,15,12,10,3)[/FONT][/COLOR]
    [*******#000000][FONT=Helvetica]Dumbbell Row 30 x60 both L+R 20,20,20[/FONT][/COLOR]
    [*******#000000][FONT=Helvetica]Single Leg Split Squat
    _95_ X 60 ( R 10,10,10,11,10,5,4 L 10,10,10,11,10,5,4 )
    Back Extension
    _0__ x 60 (16, 16,16, 12)
    [/FONT][/COLOR]
    [*******#000000][FONT=Helvetica]
    [/FONT][/COLOR]
    [*******#000000][FONT=Helvetica]Day 2[/FONT][/COLOR]
    [*******#000000][FONT=Helvetica]Goblet Hold Front Squat
    _95__ X 60 ( 15, 12, 13, 10, 5, 5 )
    Straight Leg Deadlift
    _95__ X 60 ( 20, 20, 10, 10 )
    Standing 1 Arm Dumbbell Military Press
    _35__ X 60 ( R 20, 15, 10, 9, 6 L 20, 15, 10, 7,6, 2)
    Pull-up (Underhand Grip)
    __BW_ x 60 5, 4, 3, 2 Assist @ 34LBS 5,5,5 @46LBS 6,5,4 @58lbs 7,5,4
    [/FONT][/COLOR]
    [*******#000000][FONT=Helvetica]
    [/FONT][/COLOR]
    [*******#000000][FONT=Helvetica]DAY 3[/FONT][/COLOR]
    [*******#000000][FONT=Helvetica]Deadlift
    _105__ X 60 (20, 15,15, 10)
    Side Lunges
    _95__ X 60 ( R 6x10 L 6x10 )
    Dips
    _BW__ X 60 ( 12, 13, 13,12, 10 )
    Seated close Grip Cable Rows
    ___ x 60 (3x20 )on level 4 of some cybex machine...it din't tell me what the plates weighed) let's err and say at most 70 lbs
    [/FONT][/COLOR]
    [*******#000000][FONT=Helvetica]DAY 4[/FONT][/COLOR]
    [*******#000000][FONT=Helvetica]Box Jump
    __BW_ X 60 ( 4x15 @20 inch box )
    Inverted Body Rows
    _BW__ X 60 ( 14,10, 7,7,7, 5,6,4 )
    Standing 2 Arm Dumbbell Military Press
    _30__ X 60 ( 20, 15, 10, 10, 5 )
    Pull-up (Overhand Grip)
    _BW__ x 60 4, 3, 3 assist @40lbs 5,5, 2 @ 52LBS 6, 5, 4, 1 @ 64lbs 5,5, 2 @ 76lbs 6, 4


    There were also core exercises for each day.

    Bought an ab wheel, good now.
    [/FONT][/COLOR]

  5. #2165

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    Quote Originally Posted by Berwickk View Post
    Alright, so when I was younger I had asthma quite badly, I had to use the puffer and all that jazz, went to the hospital one night because of an attack, I thought I had grew out it until the other day I thought about it (i'm 17 now btw) but when I go for a run, I usually go every second day if I have the time and not too much school work, but occasionally when I start running I will quickly get short of breath and my chest will feel tight, but most other days I'm fine and breath normally and can run fine with no worries. Could this be my asthma playing up occasionally or am I just out of shape?
    I have really bad asthma. One of the reasons I run.

    When running on the days that your lungs feel strong, go all out. On the days where they are even a little on the weak side, run at whatever pace you can do only breathing in through the nose, and out through the mouth. On days that they are any worse, don't do any cardio. Focus on core exercises, or weights.

    As you go, you will learn if it is your asthma acting up, or if it is you needing to power down. You'll also find some stimulants that you want to avoid. Maybe a particular type of plant, or smoke, or whatever. Keep at it though. Many really good athletes have asthma.

    [*******#222222][FONT=Times]
    Quote Originally Posted by Yeti2424 View Post
    ^^^

    Strenth and power based interval training is great for conditioning work. I use it at the end of my workouts for a 10-15 min period. Being heavier I'd much rather do this type of work than beat my knees into the ground running distance.
    No need for knees to take a beating at all. Even for you top heavy types. Proper footwork, and go at a pace that your legs are ready for and you are all set. Pretty hard to get good cardio unless you run. Biking maybe, just takes longer. Xcountry skiing, great if you have the snow.

    Start a performance interval session after a 45-60 min run and watch the smiles form.[/FONT][/COLOR]

  6. #2166
    Senior Member TWDSC's Avatar
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    Quote Originally Posted by carbonrod View Post
    I have really bad asthma. One of the reasons I run.

    When running on the days that your lungs feel strong, go all out. On the days where they are even a little on the weak side, run at whatever pace you can do only breathing in through the nose, and out through the mouth. On days that they are any worse, don't do any cardio. Focus on core exercises, or weights.

    As you go, you will learn if it is your asthma acting up, or if it is you needing to power down. You'll also find some stimulants that you want to avoid. Maybe a particular type of plant, or smoke, or whatever. Keep at it though. Many really good athletes have asthma.
    [*******#222222][FONT=Times].[/FONT][/COLOR]
    Thanks for the help mate, I generally just take it easy when I feel it coming on or go back and take the dogs for a walk. (They're pretty old so they can't run with me) I'm definitely not going to let it stop me because I want to join the boys in blue.
    Not doubting you with this I legitimately am curious as to how personally breathing in through your nose and our through your mouth helps you, my soccer coach used to drill that into us as well.

  7. #2167

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    Quote Originally Posted by Berwickk View Post
    Thanks for the help mate, I generally just take it easy when I feel it coming on or go back and take the dogs for a walk. (They're pretty old so they can't run with me) I'm definitely not going to let it stop me because I want to join the boys in blue.
    Not doubting you with this I legitimately am curious as to how personally breathing in through your nose and our through your mouth helps you, my soccer coach used to drill that into us as well.
    Yeah, I am not sure how it helps, and when I first started, I called BS on it as well. It does work for me though. I think it is mostly because the nose is a better filter. I think it also helps because you won't be breathing as deeply into the lungs.

    On days when I even feel a tinge of lung issues, I keep it to a pace where I could comfortably sing.

    Another good one for the broken lung days is yoga/Pilates.

  8. #2168
    Senior Member TWDSC's Avatar
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    Ahh that would make sense, I hadn't considered them before, I will look into that, I used to do a little in my kayaking days and it helped me relax among the other advantages of it.

  9. #2169
    Member Jurinko's Avatar
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    I have tried 10 mile walking march as fast as I could. After three times I managed to keep 7,5km/h pace, or 8 min/km per whole march. The I tried the same with 10kg backpack. It added just 2 min time, but man I was completely destroyed. Cool.

  10. #2170
    Senior Member Yeti2424's Avatar
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    Working on a new project. I'll post pics by the end of the week when it's done.

    Quote Originally Posted by carbonrod View Post
    [*******#222222][FONT=Times]
    No need for knees to take a beating at all. Even for you top heavy types. Proper footwork, and go at a pace that your legs are ready for and you are all set. Pretty hard to get good cardio unless you run. Biking maybe, just takes longer. Xcountry skiing, great if you have the snow.

    Start a performance interval session after a 45-60 min run and watch the smiles form.[/FONT][/COLOR]
    I can get plenty of cardiovascular work without the 880 or so fotstrikes per leg it takes to move my 275# frame a mile. Granted I have no need to even run a mile as nothing I do requires it and if you are tested on distance running by all means you should do it.

  11. #2171
    "It's a Toyota D*ckhead" Beowulf's Avatar
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    FOOL ME ONCE

    Obj Strength

    Warm Up 4 Rounds
    Barbell Complex (up in weight each round) - I started with the bar and ended up with 95lbs its pretty tough, i tried to stay light b/c its supposed to be a "warm-up"
    Instep Stretch

    Training

    1) Find 1RM Squat Clean + Push Press only went to 135lbs here, my left achilles has been a little tight and it feels kinda iffy on my drive..

    2) 5 Rounds
    2x Squat Cleans + Push Press @ 85% of 1RM stayed with 135lbs
    3x Mantis

    3) 5 Rounds
    6x Back Squats (up in weight until 6x is hard but doable) 225
    3x Jump Squats (unloaded)
    3x Shoulder Scare Crow

    4) 5 Rounds
    10x Kettlebell Floor Press (up in weight until 10x is hard but doable) each side - I forgot to go up in weight here, just grabbed some Kb's i think around 25lbs...
    Rope Pull @ 24/20kg - forgot this one
    Foam Roll Legs and back

  12. #2172
    Senior Member Yeti2424's Avatar
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    So I've been busy...






    2200 sqft of steel, iron, rope, chains, sleds, and tires. A playground for the athletically inclined.

  13. #2173
    Senior Member coltfan111's Avatar
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    Ahh man, thats a sweet looking facility!

  14. #2174
    Deserter Soldat_Américain's Avatar
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    I'm gonna chill on the couch tomorrow, last week's work:

    [FONT=arial]Mon-[/FONT]
    [FONT=arial]Bench Press[/FONT]
    [FONT=arial]115# X 40 (20,15,5 )[/FONT]
    [FONT=arial]1 Arm Dumbbell Row[/FONT]
    [FONT=arial]50# X 40 (R 19, 15, 6; L 19, 15, 6 )[/FONT]
    [FONT=arial]Single Leg Split Squat[/FONT]
    [FONT=arial]100# X 40 (R 15, 13, 10, 2; L 15, 13, 10, 2 )[/FONT]
    [FONT=arial]Back Extension[/FONT]
    [FONT=arial]BW + 10# x 40 18, 14, 8[/FONT]
    [FONT=arial]
    [/FONT]
    [FONT=arial]
    [/FONT]
    [FONT=arial]Tues-[/FONT]
    [FONT=arial]Goblet Hold Front Squat
    100# X 40 ( 15,15,10 )
    Straight Leg Deadlift
    125# X 40 ( 15,15, 10 )
    [*******#500050]Standing 1 Arm Dumbbell Military Press
    [/COLOR]
    40# X 40 ( R 15, 13, 10, 2; L 15, 13, 10, 2 )
    Pull-up (Underhand Grip)
    BW x 40 6,5,3,3,3,2,1; assist @ 22lbs 5,3; @ 34lbs 6,3


    [/FONT]
    [FONT=arial]
    [/FONT]
    [FONT=arial]Thurs-[/FONT]
    [FONT=arial]Deadlift
    135# X 40 ( 16, 14, 10 )
    Side Lunges
    100# X 40 (R 15,12,10,3; L 15,12,10,3 )
    Dips
    BW +10# X 40 ( 15,14,11+1 )
    [*******#500050]Seated Wide Grip Cable Rows
    [/COLOR]
    100# x 40 (15,10,9,6)
    [/FONT]
    [FONT=arial]
    [/FONT]
    [FONT=arial]Sun-[/FONT]
    [FONT=arial]Box Jump
    BW @ 30in X 40 ( 15,15,10 )
    Inverted Body Rows
    BW X 40 ( 14,10, 7, 7,2 )
    [*******#500050]Standing 2 Arm Dumbbell Military Press
    [/COLOR]
    40# X 40 ( 18,12,7,3 )
    Pull-up (Overhand Grip)
    BW x 40 5,2,2 assist @16lbs 3, @ 28lbs 5,4,3,4,3 @40lbs 6,3

    Edit: this week
    [/FONT][*******#000000][FONT=arial]Monday[/FONT][/COLOR]
    [*******#000000][FONT=arial]Bench Press[/FONT][/COLOR]
    [*******#000000][FONT=arial]145# X 30 (16,10,4 )[/FONT][/COLOR]
    [*******#000000][FONT=arial]1 Arm Dumbbell Row[/FONT][/COLOR]
    [*******#000000][FONT=arial]65# X 30 ( R 15,10,5; L15, 11, 4)[/FONT][/COLOR]
    [*******#000000][FONT=arial]Single Leg Split Squat[/FONT][/COLOR]
    [*******#000000][FONT=arial]110# X 30 (R 15, 10, 5; L 15, 10, 5 )[/FONT][/COLOR]
    [*******#000000][FONT=arial]Back Extension[/FONT][/COLOR]
    [*******#000000][FONT=arial]BW + 15# x 30 19, 11[/FONT][/COLOR]
    [*******#000000][FONT=arial]
    [/FONT][/COLOR]
    [*******#000000][FONT=arial]Tuesday[/FONT][/COLOR]
    [*******#000000][FONT=arial]Front Squat
    115# X 30 ( 16, 14 )
    Straight Leg Deadlift
    145# X 30 (15,15 )
    Standing 1 Arm Dumbbell Military Press
    50# X 30 (R 15, 11,4; L 15, 11,4 )
    Pull-up (Underhand Grip)
    BW x 30 7, 4, 2, 3, 1 assist @16lbs 5,3,4,1
    [/FONT][/COLOR]
    [*******#000000][FONT=arial]
    [/FONT][/COLOR]
    [*******#000000][FONT=arial]Wednesday[/FONT][/COLOR]
    [*******#000000][FONT=arial]Deadlift
    165# X 30 (15, 10, 5 )
    Side Lunges
    105# X 30 @100 R 10 L 10 @70 R 9, 7, 4 L 9, 7, 4...dumbell=****!
    Dips
    BW +20# X 30 (10,8,6,4,2 ) did it with 25lb kettlebell instead.
    Seated Wide Grip Cable Rows
    105# x 30 (15, 15 )
    [/FONT][/COLOR]
    [*******#000000][FONT=arial]
    [/FONT][/COLOR]
    [*******#000000][FONT=arial]Thursday[/FONT][/COLOR]
    [*******#000000][FONT=arial]Box Jump
    BW @ 33in X 30 (10, 15, 5 ) they need plyo boxes...**** can get dangerous.
    Inverted Body Rows
    BW X 30 (15,10, 5 )
    Standing 2 Arm Dumbbell Military Press
    45# X 30 ( 15, 11, 5)
    Pull-up (Overhand Grip)
    BW x 30 5,3,2 @16lbs 5,4,2 @28lbs 3,4,2
    [/FONT][/COLOR]
    [*******#000000][FONT=arial]
    [/FONT][/COLOR]
    [*******#000000][FONT=arial]Friday, did the Randy Couture Grappling circuit with six 45,50,60,60,50,45lbs. [/FONT][/COLOR]
    [*******#000000][FONT=arial][*******#333333][FONT=Georgia]Bent rows x8[/FONT][/COLOR]
    [*******#333333][FONT=Georgia]Upright rows x8[/FONT][/COLOR]
    [*******#333333][FONT=Georgia]Military press x8[/FONT][/COLOR]
    [*******#333333][FONT=Georgia]Good morning x8[/FONT][/COLOR]
    [*******#333333][FONT=Georgia]Lunges x8 (each leg)[/FONT][/COLOR]
    [*******#333333][FONT=Georgia]Squat push press x8[/FONT][/COLOR]
    [*******#333333][FONT=Georgia]Deadlift x8

    Also need to increase cardio past the max of 25 minutes.[/FONT][/COLOR][/FONT][/COLOR]
    Last edited by Soldat_Américain; 02-17-2012 at 08:00 PM.

  15. #2175
    Senior Member Yeti2424's Avatar
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    Because of setting up the new facility my trainig took a dump the last 2 weeks. Last night we took some maxes to start fresh next week.

    Bench 365#
    Squat 420#
    Deadlift 535#

    I am really working on getting more sleep which means going to bed at a decent time. Waking up at early 3 days/week crushes me by days end when it's time to lift. My body really needs between 7 and 8 hours of sleep to function at a reasonably high level.

    In addition my diet is getting cleaned up. My wife and I give up sweets, chips, and candy for lent which should expidite the process. I'm 274# with some fat around the mid section (only my upper abs are visable). The goal is is weigh around 250 with less then 10% bodyfat come July.

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