Double dck penetration?

Nttiawwt

sent from my "oohhh haaaiiiii lapi!!!"

Are you doin standard palm down pushups? I found some of the other grips easier to get more reps out of.

I didn't drink tonic for decade outside of the ginny kind. But lately I realized a diet cola is a lot better and safer than beer.

did he help you find yourself?

Just a lil, but that's besides the point.

sent from my "oohhh haaaiiiii lapi!!!"

SELF HIGH FIVE...BANG!!!



I need to start doing this as well. Working out will come soon. Sitting around all day doing nothing can get a bit boring at times.

Week 1: 220
Week 2: 217.5
Week 3: 214.5
Week 4: 212.8
Week 5: 210.8

Just an average week. Hit the gym 5 out of 7 days.
i'm still eating terrible for lunch, but dinner continues to be a success with lots of salad, baked chicken, salmon, and bread-less burgers.

I've decided that my fitness tracker might need an upgrade eventually.
It does one of the most important things, reminds me to get up and move through out the day, but it's terrible for tracking my exercise when I'm biking or rowing.

In the end it doesn't really matter, I know that I'm getting a good workout.
Would just be nice to track on a month over month basis how much I'm working out.

You have the alta? Mine does well enough for biking vs what I used to do syncing MMF (I still log my rides here manually just so I have a annual miles number) to MFP. I switched completely to fitbit for everything after getting the alta a month ago. For biking rowing you could take it off before you go and use mapmyfitness and sink that to fitbit (or myfitnesspal) if you are using it for tracking calories in.

I had the fossil q before this and it was terrible for syncing to mfp thru UA record. Major battery hog and I never got a positive calorie adjustment even if I walked 10k steps and rode my bike for an hour so I ended up losing weight when trying to maintain weight.

@irtm, what are the rowing workouts you do?

sent from my "oohhh haaaiiiii lapi!!!"

Gym 5 out of 7 days is outstanding. I don't know what those apps entail but if you are going to the gym that often, I don't think you need an app to know you are doing the right thing.

Once I get off my diet I plan to eat 1 normal meal a day and 1 healthy meal a day, similiar to what you are doing now. Would only incorporate burgers into my "normal" meals though.

BTW, today was the first time in years that i looked in the mirror and didn't think I looked fat. I still have a ways to go though but I'm guessing this is the best shape I've been in since ~2008 when I was living in Austin walking to places on a daily basis.

Convincing yourself to get to the gym in the morning will do a lot to improve your gym dedication.

sent from my "oohhh haaaiiiii lapi!!!"

I do 3 or 4 sets of 5 minutes with 30 - 60 seconds of rest between sets.
Half the days I'm doing 1 minute of 30spm/24/30/24/30, and the other half the days I'm going some 2/1/2 combination of 24/30/24 and 30/24/30.

I normally end up around 5km by the end of 20 minutes.

Not really sure if it's a "good" workout, but it keeps the heart rate up for 20+ minutes and sort of naturally keeps my heart rate in the 75 - 85% (of what the internet tells me is my theoretical maximum) range.

Biggest (potential?) problem right now is that I think my form is pretty off. From what I've seen it's supposed to be a 3 step pull, legs then back then arms but mine is more a 2 step with legs first then arms/back sort of at the same time. Not sure how that's impacting me.

Yeah. I have the alta.
If I leave it on my arms when I cycle (I use a bike in the Gym) it doesn't record anything if I don't set the app to start tracking. Which in some ways I just don't have the effort to do. I don't bring my phone into the gym with me.

When I row it doesn't understand at all that I'm working out. I did 20 minutes the other day then did a couple minute cool down walk, and it was like "Congratulations on your 4 minute walk!" lol.

I don't use any of the fitness apps currently, I don't track my calories in/out in the slightest. As long as I keep working out a bunch of times a week, keep eating healthier than I was and keep slowly losing weight that's 3 big wins for me. I just don't feel the need to get too complicated with it yet.
If any of those things change, I might investigate other options.

Yes, straight back, straight arms, shins straight up and down at the top. The legs > back > arms and then arms > back > legs on the way up.

Technique will help a lot with efficient pulling. Most rowing tests are 2k, 5k, 6k with decent times being: under 7 minutes for 2k, under 19 minutes for 5k, and around 22 minutes for 6k.

At least those times would be good for HS varsity rowing lol.

sent from my "oohhh haaaiiiii lapi!!!"

You can manually enter activities into the fitbit app/site if it doesn't track it so you get credit for the exercise and cal burn but if you aren't tracking calories in not sure why it matters to track cals out with an app/tracker. I hated the fitbit food tracker at first after using myfitnesspal for 3+ years but after a month it has grown on me even with some quirks. I suggest giving food logging a try with fitbit. It doesn't have to be exact like I do where I weigh everything in grams but it will give you a better idea of your daily deficit (and more if you use the web interface) and the weekly recap emails are nice to see how you did in different things.

Can't decide if you're saying that hitting those times would be good, or that they are lol easy..?

Hitting those times is pretty darn ok. Elite is like sub 6 minutes for 2k and sub 19 for 6k.

sent from my "oohhh haaaiiiii lapi!!!"

I forgot to mention that I bike outdoors but IIRC I read on the fitbit forum you can also strap the alta to your ankle/shoelace for and it should detect you as active and I believe it will put it in your activity feed as a bike ride, or at the very least give you credit for the steps. I am surprised it doesn't recognize something for the rowing though it's not as feature rich as their higher end ones with GPS (but I wanted something more like a bracelet than their others so I don't mind). Outdoor cycling it picks up my rides as rides for the activity though not always the full number of minutes that my bontrager trip 200, that I use for logging the ride to then enter into mapmyfitness manually (I quit tracking via gps to conserve phone battery), logs.

258 Apr 1
255 May 1
247 Jun 1
244 Jul 1
242 Aug 1

At least it's still going in the right direction. The limit on that function is looking ugly tho.

Moar crank obv.

Gearing down for 'Football Lent.' August will be sober until kickoff. Since I wont be drinking it's the right time for a cut/bulk cylcle. I recall from spring I can lose weight and waist just by cutting out the obvious high cal foods like EtOH, PB, cheese, stakes, rice and dessert.

However, going to have to get through this last 6 pack to empty fridge.

Give the 6 pack away.

it's actually 1.5 packs

8/1

Weight: 212

After a finishing the third and heaviest week of my program, I'd like to say the weight is me getting stronger. I did hit PR's on DL and bench last week. But I also indulged in some wings and Ice cream after one of my workouts over the weekend, so who knows.

6 days until the race. Taking today and tomorrow off. Doing some high intensity, low volume bricks on Wed and Thursday. Taking Friday off, doing a ride on Saturday and it's go time on Sunday.

sent from my "oohhh haaaiiiii lapi!!!"

8/4

Weight: 210

Been mostly a rest week this week in preparation for this Sunday. I did a run thru of my race but at half distance this past Sunday. I did a 8mile cycle/3.2mile run brick on Tuesday. Was thinking about going in for a short row and ride tonight but I think I'm gonna skip it and continue to rest and hydrate.

Been trying to think of a good meal to have the night before and I've come up with sushi. Protien and carbs for energy, sodium to assist with water retention as it will be hot on race day.

sent from my "oohhh haaaiiiii lapi!!!"

The one thing that I notice about working out and eating a bit healther is that I def feel better when I do. Just biked for 15 miles had a salad and some grilled chicken and I feel good. Relaxed, satiated and ready to chill for a bit.

But I'll be damned if some of the food I eat doesn't take so much better...

The other thing is that I feel like it cuts into the day a lot. Granted, I like to play video games and I could cut some of that out, but by the time that I get off work, go to teh gym, come home, shower, make dinner and eat it's 7:30/8:00 most nights. Def adds another 50/90 minutes into my day.

I've started doing this. I just take it off the band and stick it in my sock. Records my 'steps' pretty close to what the bike thinks that I did in terms of rotations per minute.

Didn't post yesterday on my weekly weigh in. -2 lbs for the week, weighed in at 193.

I messed up my sleep schedule pretty bad last week. I normally sleep from 4 am to noon. I like that schedule, I can still get things done during the day, and it fits my lifestyle. I stayed up until 11 am this past Saturday and haven't got back on track.

I know it's a choice and I'm going to have to force myself to wake up at noon, stay up, and be miserable for a couple days. I've skipped 5 workouts and have overall just felt very down this week. It's a pretty vicious cycle. I've managed to remain compliant with the diet and still lose weight but my food choices could be better. I replaced a lot of vegetables and home cooked meals with frozen dinners. I just haven't wanted to do anything.