Two Plus Two Publishing LLC Two Plus Two Publishing LLC
 

Go Back   Two Plus Two Poker Forums > >

Notices

Health and Fitness Discussion of health and fitness

Reply
 
Thread Tools Display Modes
Old 07-03-2017, 11:47 AM   #501
Renton555
veteran
 
Join Date: Jun 2012
Posts: 3,379
Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

You may be running into diminishing returns with the pushups and chinups, especially considering the injury risk that they pose. You could switch to neutral grip chins. You could also switch to a harder variant of pushups so you can do a similar amount of volume in fewer reps.
Renton555 is offline   Reply With Quote
Old 07-08-2017, 08:59 AM   #502
FloppyJ
adept
 
FloppyJ's Avatar
 
Join Date: Dec 2005
Posts: 1,028
Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Monday July 3 – 146.7 lbs

2290 cal/136 carb/70 fat/193 protein/22 fibre

Tuesday July 4 – ? lbs

30min walk
30min hike

2526 cal/138 carb/117 fat/187 protein/44 fibre


Wednesday July 5 – ? lbs

30min walk
1 hour hike

3155 cal/129 carb/147 fat/239 protein/41 fibre


Thursday July 6 – 147.4 lbs

1 hour walk

25 mins core, mobility and dynamic stretching stuff

Bench – 10x45lbs, 2x5x65, 5x95, 3x115, 5x135, 5x125, 2x7x115, 9x115
RDL – 2x8x45lbs, 8x95
DL – 2x5x95lbs, 5x135, 2x175, 5x205, 7x175

1997 cal/158 carb/63 fat/198 protein/40 fibre

+/- 600 cal for each of the last few days. It turned out to be a pretty tame camping trip and we went very light on the drinking. The weather was close to perfect and I could not get any signal for my phone which made for a nice break. Rib eyes, burgers, ribs, pork skewers, sausages, bacon, eggs, grilled veggies, fruit made up the meals. I munched on some junk food over the few days as well but most of the damage was done just with good food. My arm felt better after a couple days rest until the very 1st rep at 135 on bench gave me a nice sharp pain reminder that maybe I should take it easy. Will have to figure out what I can get away with and what I cannot but it looks like I’ll have to back off a bit on everything for a bit. All lifts seem to aggravate things to differing degrees.

Friday July 7 – 147.3 lbs

25 mins core, mobility and dynamic stretching stuff

1627 cal/113 carb/60 fat/161 protein/41 fibre
FloppyJ is offline   Reply With Quote
Old 07-08-2017, 09:07 AM   #503
FloppyJ
adept
 
FloppyJ's Avatar
 
Join Date: Dec 2005
Posts: 1,028
Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Quote:
Originally Posted by Renton555 View Post
You may be running into diminishing returns with the pushups and chinups, especially considering the injury risk that they pose. You could switch to neutral grip chins. You could also switch to a harder variant of pushups so you can do a similar amount of volume in fewer reps.
I think I am going to take a break from both for a little bit. With chins I had been switching up the grip during each set with neutral grip making up the majority. A typical batch of 85 would break down something like 45 neutral grip, 28 chins, 12 pull-ups. When I do chins outside they are on rings and end up with a grip about half-way between a chin and neutral grip. I like the idea of feet elevated push-ups just to cut down on the number of reps I am doing each day.
FloppyJ is offline   Reply With Quote
Old 07-09-2017, 06:31 PM   #504
FloppyJ
adept
 
FloppyJ's Avatar
 
Join Date: Dec 2005
Posts: 1,028
Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Saturday July 8 – 147.6 lbs

25 mins core, mobility and dynamic stretching stuff

OHP – 5x45lbs, 3x65, 2x5x85, 5x85, 8x75
Squats – 15xbw, 2x10x45lbs, 2x5x75, 5x115, 3x135, 2x165, 2x5x185, 9x185, 13x165

OHP seems to aggravate my elbow the least of all the lifts but by the time my working sets were done it was starting to get sore again. I lost a rep on the backoff set and am unsure if it had anything at all to do with the arm issues. I got an extra rep on the squat AMRAP.

1997 cal/161 carb/74 fat/183 protein/48 fibre
FloppyJ is offline   Reply With Quote
Old 07-10-2017, 10:00 AM   #505
FloppyJ
adept
 
FloppyJ's Avatar
 
Join Date: Dec 2005
Posts: 1,028
Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Sunday July 9 – 147.8 lbs

25 mins core, mobility and dynamic stretching stuff

Bench – 10x45lbs, 2x5x65, 2x5x95, 3x8x115, 10x115
RDL – 2x8x45lbs, 8x95
DL – 5x95lbs, 5x135, 2x175, 2x5x205

2000m row
15min swim

1674 cal/149 carb/51 fat/158 protein/42 fibre

Bench hurts my arm and elbow the most of any lift so I just stuck to light weight and did a little volume while playing with grip width a bit. Wider grip hurt more and felt weaker overall. The first rep of each set hurt towards the bottom of the lift but seemed generally okay after that point. I did a second work set of DL instead of a backoff set, just cause. Swimming with any intensity aggravates the elbow also apparently. Fortunately for me I almost never do that. Rowing doesn’t seem to hurt at all but generally makes me feel like I am about to die even when I go at a slow-ass pace. I should probably be trying to get a little more use out of the rower in order to feel a little less like it is going to kill me.
FloppyJ is offline   Reply With Quote
Old 07-10-2017, 10:05 AM   #506
Gorilla4Sale
Pooh-Bah
 
Gorilla4Sale's Avatar
 
Join Date: Dec 2007
Location: throwing sticks and stones...
Posts: 3,969
Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

What do you eat daily that gets you so much fiber?
Gorilla4Sale is offline   Reply With Quote
Old 07-10-2017, 10:36 AM   #507
FloppyJ
adept
 
FloppyJ's Avatar
 
Join Date: Dec 2005
Posts: 1,028
Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Quest bars are a major reason at 17g a pop and I probably eat one of those on most days - fairly rare that I have more than one in a day despite what the last few days below suggest. If I have cereal that is usually another 13g. I eat a lot of berries as well that tend to be high in fiber, then a smattering of other vegetables that add to it a bit. If I dropped quest bars out of my diet though the fiber would drop quite a bit.

Sunday:
17g Quest Bar
13g Kashi GoLean cereal
11g salad (raspberries, blueberries, avocado, bell peppers)

Saturday:
34g - 2 x Quest bar
8g - sweet potato, zucchini
3g - blueberries
3g - popcorn

Friday:
34g - 2 x Quest bar
3g - blueberries
3g - zucchini, bell peppers

Thursday:
17g Quest bar
13g blueberries, raspberries
8g sweet potato, asparagus
1g trail mix
1g ice cream sandwich

The last few days are the tail end of a vacation week but other than a couple 2x Quest bar days they look pretty representative as far as fiber goes.
FloppyJ is offline   Reply With Quote
Old 07-10-2017, 10:41 AM   #508
FloppyJ
adept
 
FloppyJ's Avatar
 
Join Date: Dec 2005
Posts: 1,028
Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Going back to Monday July 3 at only 22g fiber was a no Quest bar day - 10g berries, 8g potato/avocado/asparagus/spinach and another 4g from bits and bites junk food. Apparently I eat a ton of berries.
FloppyJ is offline   Reply With Quote
Old 07-10-2017, 10:49 AM   #509
Gorilla4Sale
Pooh-Bah
 
Gorilla4Sale's Avatar
 
Join Date: Dec 2007
Location: throwing sticks and stones...
Posts: 3,969
Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Thanks!
Gorilla4Sale is offline   Reply With Quote
Old 07-10-2017, 10:51 AM   #510
Renton555
veteran
 
Join Date: Jun 2012
Posts: 3,379
Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

FloppyJ's ****s take ****s.
Renton555 is offline   Reply With Quote
Old 07-10-2017, 11:03 AM   #511
FloppyJ
adept
 
FloppyJ's Avatar
 
Join Date: Dec 2005
Posts: 1,028
Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Sometimes their ****s even take ****s. I *am* usually pretty regular these days. Prior to starting this log I ate next to no fiber and was extremely irregular. I tended to get a lot more colds as well. Obviously fiber fends off colds.
FloppyJ is offline   Reply With Quote
Old 07-11-2017, 07:46 AM   #512
FloppyJ
adept
 
FloppyJ's Avatar
 
Join Date: Dec 2005
Posts: 1,028
Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Monday July 10 – 145.5 lbs

Rest day

1523 cal/77 carb/75 fat/143 protein/31 fibre

Original plan was for only one rest day this week on Monday and then workouts Tuesday and Wednesday just before going to a conference for four days then slipping in day 3 on Sunday when I return. My elbow was sore all day Monday with some intermittent numbness in a couple of my fingers so the new plan is to pretty much rest it for a week. I will do something Tuesday/Wednesday but will try to stick to stuff that does not aggravate my elbow at all which I think will be pretty limiting. Had to weigh myself three times as I didn't believe the swoosh on the scale. I still don't, totally fake drop.
FloppyJ is offline   Reply With Quote
Old 07-12-2017, 07:55 AM   #513
FloppyJ
adept
 
FloppyJ's Avatar
 
Join Date: Dec 2005
Posts: 1,028
Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Tuesday July 11 – 147.3 lbs

25 mins core, mobility and dynamic stretching stuff
2x15 hanging leg raises

Circuit:
RDL – 8x45lbs / 8x75 / 8x95
Hanging Leg Raises – 15 / 15 / 15
Step Ups (x2) – 25 / 25 x 20lbs / 25 x 30
GHR* – 10 / 10 / -
Box Jumps – 10 / 10 / 10
FS – 10x45lbs / 2x5x75 / 5x95
Squats – 10x45lbs / 2x10x95 / 5x145

More Squats – 5x165lbs, 5x175, 5x185, 5x195, 5x200

1573 cal/102 carb/59 fat/173 protein/36 fibre

I wasn’t sure exactly what I was going to do when I started so I just started doing stuff and ended up doing a bit of a circuit and tacked on some extra squats at the end. My glute ham raises were not exactly GHR’s but more of a messed up cross between a GHR and a back extension. Bailed on the 3rd round of those as they were getting closer to actual GHR’s and I was coming dangerously close to pulling my hamstrings on each attempt. I won $5 from my wife by being able to do a single box jump without breaking any of my bones. I have no clue how to front squat and they were pretty awkward. Squats ended up hurting my elbow so I’m not sure my plan to take it easy worked. Step ups actually hurt it as well by the end just from holding onto the light weights for any period of time. Even box jumps hurt my elbow but I think I may have just been imagining that.
FloppyJ is offline   Reply With Quote
Old 07-12-2017, 11:14 PM   #514
FloppyJ
adept
 
FloppyJ's Avatar
 
Join Date: Dec 2005
Posts: 1,028
Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Wednesday July 12 – 146.4 lbs

25 mins core, mobility and dynamic stretching stuff

3x15 hanging leg raises
RDL – 8x45lbs, 8x95
DL – 2x5x95lbs, 2x5x135, 3x175, 2x3x205

1768 cal/85 carb/76 fat/174 protein/29 fibre

Snuck in a really quick workout after work just before heading out of town for a few days. Everything felt super heavy so apparently my legs were still a bit worn out from Tuesday night. Lots of guesswork on cals, so I could be way off.
FloppyJ is offline   Reply With Quote
Old 07-14-2017, 10:20 PM   #515
FloppyJ
adept
 
FloppyJ's Avatar
 
Join Date: Dec 2005
Posts: 1,028
Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Thursday July 13 – 145.6 lbs

25 mins core, mobility and dynamic stretching stuff
35 min stationary bike
25 min walk

2692 cal/144 carb/127 fat/178 protein/21 fibre


Friday July 14 – 147.6 lbs

25 mins core, mobility and dynamic stretching stuff
35 min stationary bike
45 min walk

2502 cal/181 carb/114 fat/201 protein/40 fibre

Lots of guesswork on cals over the past couple days and the weight is questionable. Did a little cardio first thing in the morning in addition to my core and stretching stuff. Got in a bit of walking in the evenings. Conference stuff is taking up time from 8am through 10 or 11pm. Have gone pretty easy on the booze but random crap food is adding up.
FloppyJ is offline   Reply With Quote
Old 07-17-2017, 01:04 PM   #516
FloppyJ
adept
 
FloppyJ's Avatar
 
Join Date: Dec 2005
Posts: 1,028
Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Saturday July 15 – 148.1 lbs

25 mins core, mobility and dynamic stretching stuff
35 min stationary bike
1 hour+ walk

2694 cal/121 carb/119 fat/206 protein/37 fibre

Sunday July 16 – ? lbs

Rest day

2005 cal/162 carb/84 fat/166 protein/41 fibre

I had intended to work out at some point on Sunday after returning home but was super fatigued and took the day off instead. I may do a little cardtardio over the next couple days but am going to keep resting my elbow and arm and maybe try a light work out on Wednesday.
FloppyJ is offline   Reply With Quote
Old 07-18-2017, 09:34 AM   #517
FloppyJ
adept
 
FloppyJ's Avatar
 
Join Date: Dec 2005
Posts: 1,028
Re: FloppyJ's Log - 45yo gets fit - bodyweight exercises+

Monday July 17 – 147.1 lbs

15min swim

1393 cal/93 carb/52 fat/147 protein/38 fibre

Back to eating air.
FloppyJ is offline   Reply With Quote

Reply
      

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off


Forum Jump


All times are GMT -4. The time now is 08:36 PM.


Powered by vBulletin®
Copyright ©2000 - 2017, Jelsoft Enterprises Ltd.
Copyright ฉ 2008-2010, Two Plus Two Interactive
 
 
Poker Players - Streaming Live Online