Gym/workouts

Start slow. No more than 3 channel changes every 15 mins.

 

I'd start slow, especially with your knee. Maybe skip out on leg exercises one of the three days and do abs or extra chest/back/shoulders or even 30 mins of foam rolling/stretches.

very light iso presses on the machine, lateral raises, machine laterals, plate front raises, and maybe cables if it's comfortable enough and doesn't stress it too much trying to stabilize itself.

 

@Sean266 found you a new low intensity exercise to get you back in shape.

 

Kicked off the new year with a 20min run to start getting back into shape. I also got the home gym starting to look ship shape again; mtn bike mounted on TacX trainer, punching bag hung, rubber floor cleared off etc.

I need to find a reasonable priced power rack/cage and bench so I can pick up some weights and start weight training as well.

 

Has anyone had any issues with hip flexors after running. I ran a marathon this past November. I trained for about 5 months for it. During that time I quit lifting due to the amount of time the runs were taking. Towards the end of the training/race I began having problems with my left hip flexor. I haven't ran a lot since the marathon and have began lifting again but I am still having the hip flexor issues. I thought the rest would help but doesn't seem to be. Any one had similar issues??

 

yep, mine spread to my knees making it painful to squat. What helped for me is strengthening your glutes and hamstrings, along with foam rolling before lifting. Every so often I like to take a month off of squatting and focus on glute bridges, lunges, barbell glute raises, KB swings, and SLDL's.

also, go slower when on the eccentric portion of the squat...try to focus and sit back, activating the glutes and hams more.

 

Thanks Law. Im going to try those lower body exercises and see if that helps out.

 

Running will tighten everything, especially ham strings and hips. You're then doubling down if you spend most of your day at a desk. Everything is connected and it's all about balance. Add in some stretching routines either on their own or as part of a yoga regimen.

Are you planning on continuing with the running? Maybe another marathon at some point? I would also recommend doing some research into your gait and shoes. Grab a copy of Born To Run then start reading up on the Pose Method. Running, actually everything, is a game of body mechanics and physics. Once you get a handle on it, you'll run faster and further without the need for the giant clunky shoes that every store tries to push.

Many moons ago when I was training for my black belt, part of the exam was to run a 5k. For my age group, the cut off time was 27 min. I got really into the pose method and the mechanics. I clocked it just under 18 min. Barefoot. When we moved up here, I trail ran either barefoot, or in a super minimalist shoe, for a long time before I got back on the mtn bike.

 

No problem!

Hope it helps man!

 

Go. I'm watching . . .

 

Well, joined a solid ass gym about 30 mins away from my work and home. Not gonna lie, I’ve been slacking since October, as stupid and cliche as it sounds, I’m using this New Years to start new. Plan is to work my way back up to fighting strength and slim down to 10% (I’m 13% as of now) I’ve dropped from 220 to 210 since October without watching my diet one bit. I know full well a good bit of that is slight muscle loss and water weight. Goal is 10% by Mid-late January and after that, slowly build up muscle. Focusing on strength as a priority

DOMS here I come!

 

If Hans and Franz can do it......I CAN TOO!

 

I snagged most of my equipment on Craigslist.

Once all the new years resolutioner's get sick of using their newly purchased equipment as a laundry rack they will post them up for sale barely used. Seize the opportunity, haha.

 

Haha I'm far from it!

A friend of mine buys/sells so much gym equipment he paid for his home gym from the profits. Granted he made a lot of trips here and there and spent some time doing it, but he has a good setup!

When people are selling multiple items he will act interested in only one, then when he gets there he will try to get them to throw in the other stuff or pick up the other stuff for cheap. More often than not it works for him.

 

I’m gonna have to get his contact info, pretty soon, I’ll be looking for some equipment!

 

Haha. He is a ways away from your neck of the woods!

Craigslist and letgo are his go to pages for finding deals.

 

Shit, if it’s a good enough deal, I’d make the trip! LOL

 

Yeah, I keep an eye on the local Kijiji. Pickings are slim here and people seem to always want within $100 or so of new prices. But every now and then something pops up. I'm betting in 1 - 2 months there'll be some better stuff to be had.

 

Yup now is a popular time to buy fitness equipment.

 

Got a doctor's appointment today to get my shoulder looked at. I've had some crepitus in it for a few months now and then after my work out yesterday it flared right up. I can lift too much weight, swinging a hammer is painful and it's a little sore. I had to leave work today after an hour, because I just couldn't function properly.

Really hoping it's not serious or arthritic. I'm not even 30 yet and I need my physical fitness to get me out of my current career.

 

So doc says I likely have a strained/pulled muscle in my trap and the tendons/ligaments connecting to my collar bone area are buggered as well. Could be a myriad of things and no way to pinpoint the cause unfortunately. Anyways, doc said she wants me to do some physio on it before we escalate to xrays and ultrasounds (pain in the ass to do in my town...backed up for a coon's age). We'll see how that goes, I start on Monday. I've been carefully working on it during my workouts and focusing mainly on cardio and lower body to prevent stressing it.

In other doc news, during my initial assessment my blood pressure was through the roof at 195/130. Nurse was shocked. Gave it 5 min and took it again and it was 150/110. 15min later it finally came down to 135/95. So that was a concern, especially as I've recently learned of heart issues in my family. My excuse is that the nurse was smoking hot, hence my jacked BP.

I now have a complete physical booked. I've been cleaning up my eating and working out since Christmas but I'm taking it up a notch. I've cut out my morning work day coffee, switching to tea. I'm also popping fish oil pills and a multi-vitamin in the morning as well. Here's hoping for a positive result on the physical in a few weeks. I'm not even 30 yet, I don't need any major health issues.

 

Makes total sense. Good thing she didn't test for testicular cancer; something else would have been "elevated"