Gym/workouts

I’ve always been active, did weights years ago but the past few years it’s been mostly cardio on the elliptical since knee problems are occurring. Recently decided to do HIIT 2 times a week, still do elliptical and a run now and then and last week I started up lifting again. Since I will be 59 next month I’m doing more reps vs heavy weight and going for tone and not bulk. Today I’m reminded how the pain hits after a good workout, afraid tomorrow will be worse. At this age I feel it’s time to surprise the body rather doing the same thing over and over again. I’m 5’10”, was at 228 lbs, currently down to 214 and hope to eventually get to 200. One day at a time.

 

I'm looking to get to 220-250, I'm at 5'11, I'm struggling now, I'm still at 280

 

Out on the skate skis. Just over a thousand kilometers for the season so far. Well off the 1800 km two winters ago when I was doing a virtual endurance challenge, but have spent more time working on technique to improve speed and hill climbing.
Average day today, not real fast being on the training skis and sub-optimum grooming, but still good for fifth day in a row.

 

Finally got tired of my Wolverine workout. Thinking about doing Wendlers 5/3/1 Boring But Big program for a cycle and seeing if I like it.

Anyways, I stumbled upon this site that is full of free training templates.

https://liftvault.com

 

Anybody use the Hardy app for keeping track of workouts? I just found it - they are giving free lifetime memberships to it right now but it seems pretty cool. I like that you can input shit using your computer and it transfers to the phone app.

 

I dig this thread - for guys that maintain their health as well as their trucks.

I've been doing on the minute bodyweight and weight vest based training for the past 3 years. Basically Murph or some variation of cardio at the beginning and end with push/pull arms and squats in the middle. 20-45 minutes first thing in the morning keeps me in good shape but not so destroyed that I can't function at work or go for a mountain bike ride on the weekends.

Gym equipment is minimal and just in my garage. Get after it guys.

 

Who has the lowdown on protein shakes? What is bro-science bunk and what actually works? Creatine, yes or no?

I'm looking for something for I can slug back at the end of the work day when I'm hungry and give me a little boost to get through a workout before dinner.

Bonus if it has vitamin additions, because I hate most vegetables and don't eat enough of them.

 

We tend to use a lot of the Hammer Nutrition stuff. There's a pretty wide variety depending on what you're looking for. A lot of it depends on your workout type/length. I used to be like most folks and always grabbed something to eat right before a workout (usually an energy gel or energy bar), which isn't always the best plan. I swapped into eating at least three hours prior to a long workout or endurance race and both training and racing wound up going a LOT better. Yes, I know, it seems counter-intuitive, but if you want some of the science behind it you can start here: https://hammernutrition.com/blogs/advanced-knowledge/how-to-properly-fuel-prior-to-workouts-races

 

I'm doing 30 - 40min kettlebell workouts 5 days a week and swimming 3 days a week.

I eat lunch around 1130 - 1200, do a workput around 5 and usually don't get around to dinner until 6 or 630. I'm looking for something I can have around 330 - 4 to hold me over until dinner. I figure a shake will help get me the protien and nutrients I'm missing while giving me the boost I need to get through the afternoon.

 

Protein shake with creatine for sure to hold you til dinner. Also consider a pre workout 20-30 minutes before working out. I like C4. It helps me a lot when I get home after a 12 hour shift to get some energy.

 

I'll see if that Hammer Nutrition is available here.

I have some C4 preworkout, but I don't like how it makes me feel. Even a half dose has my skin tingling and I feel like I'm buzzing. I start losing focus due to feeling hyperactive, so my workputs actually suffer.

 

Weird. I also do half dose and only feel the tingling for a few minutes but once I lift it goes away. I have so much energy after taking it. My workouts have benefited so much.

I also switched up my workouts to 3 days at the gym doing machines only than 3 days at my home gym with all free weights.

1. Legs - focus on quads
2. Pull - back with biceps
3. Push - chest, shoulders & triceps
4. Legs - focus on hamstrings
5. Pull - back with biceps
6. Push - barbell press, shoulders & triceps
7. Rest

 

Yeah, its weird. The Woman has the same experience as you, but for me its as if ita a caffeine overload.

With the kettlebell, I do Simple and Sinister 5 days and on my non-swimming days I add in Dan John's armor building complex.

 

Avoid “mass gainer” types of protein that have incredibly high calorie counts. They’re mostly simple sugars that are not good calories and wreak havoc on your blood glucose levels.

 

Costco sells protein at a good price. Good amount of protein and super low on sugar.

 

I buy the same, except Chocolate flavor. I also like to have Fairlife protein on when I am on the go. With 3 kids under 4 I rarely get to work out nowadays but am keeping my protein intake and weight in balance so it will be easier to get back into it when I do get some free time.

 

I'll check Costco on my next trip for that, thanks!

 

Man I get it. I have two kids and sometimes I don’t want to hit the gym. But once I break through it I feel so much better. The hardest part is getting up and working out. The rest is easy.

 

Added heavier dumbbells and lat/pull bars to the home gym.

 

Scored some free barbell weights. Just need to clean them up a little.
4-45s
2-35s

 

I get the same. Another benefit is the amount of cholesterol is very low as well. I put two scoops into 14-16oz of unsweetened Almond milk and it’s a good lunch supplement or after I lift.

double chocolate and vanilla ice cream are my go too.

 

Macebell/steel club bell - ancient ascetics .

 

Got me and a couple others signed up for a tough mudder in late october, so now I'm trying to get back my running again. This is number 4 or so for me, but its been about 4 years and 3 kids ago since I've done one.
Just trying to start my running stamina back up.
Break it up with push-ups in the corners of my sub.
Being 5'-8" and 190lbs isn't doing me a whole lot of favors either. Lol

 

I wanna tread on your gym

 

Did not know this thread existed was pretty consistent this past year in the home gym but once Christmas hit I have been very inconsistent and feel the difference . Usually train power building or for strength but starting to feel the effects on joints and bones . Also have always been a bigger guy wanting to try to slim down but not loose too much strength . Currently 290 6’1 , current maxes Squat 635 Bench 425 Deadlift 515. Have always had issues with deadlift . Always get on a groove to loose weight but then get obsessed wanting to get stronger . Trying to get constant again

 

At the ripe old age of 43 I just had a heart defect I've had since I was a kid repaired in August and was told to stop going too heavy to avoid excessive bp spikes. I am otherwise clear to lift and I can beat it up on cardio to my heart's content.

No more power lifting for me. Everything is for 6-10 reps, adding a rep or 5 lbs when I'm comfortable with it. In between there's running, biking, sprints, and a little bit of crossfit style stuff mixing in pushups and situps with laps around the 1/4 mile track. My overall conditioning is better than it used to be because I take my cardio more seriously. Yeah not quite The brute strength I used to have. But my joints feel better, my back doesn't hurt all the time and I don't dread certain workouts like I used to. I may try to get a little stronger in core lifts but nothing like I used to.


At some point after a lifetime of this stuff as they get older or just a bit more worn down every serious lifter probably re evaluates when it's time to tweak their regimen. My gym owner is a former pro strong man who is 6'6", nearly 300. He pulled train cars and carried tree stumps in his day. After multiple surgeries I don't see him lifting boat anchors anymore. When he trains in his place he does curls, pushdowns and dumbell work with moderate weight. Still big, still strong, just doesn't bench the weight of a VW Bug anymore to maintain it.

It's hard to adjust because being super strong is a big ego thing but looking in the rear view mirror I'm not particularly broken hearted about it. Packing on about 5-10 more pounds of muscle and getting my core lifts up a little bit would make me happy, but I'm feeling no overwhelming urge to get all the way back to where I used to be.

 

Haha maybe I will. We’re about to transfer to eastern wa for work. If we sell our house I’m dumping another $10k into the garage gym. Can’t wait.

 

Damn that’s some good weight. I’m 6’3” at 210 lbs. always have been lean and hard to gain weight. My PRs are squat 315, bench 300, deadlift 455. But I don’t lift heavy anymore. I try and stay in the 8-12 rep range.

 

Can anyone recommend a good kettle bell work out? maybe just kettle bell swing? Not sure, as i mainly just do pull ups push ups and sit ups now. Want to tone up and get a little stronger