Fitness and prepardness.. but im tired today

[libertysnake]

Started taking Beta Alanine for my cardio. Will see how it goes. Breaking the dosages up into 1.6g 3x daily, to get me into the ballpark of 4.5-5.4 grams daily. 6.4 being the max amount studies even use generally, so not wanting to exceed that.

Basically it should increase my carcinine level over time leading to less muscle fatigue in high aerobic scenarios like sprinting or rucking.

 

[libertysnake]

 

[Celt]

View attachment 173766

500+ on squats and deads, but whos counting.


Actually doing legs right now, almost done.


Im doing every other day right now.

Chest/back/shoulders (nothing crazy for shoulders, its more of a weighted warmup) higher weight lower reps on day 1

Legs day 2 squat variants, dead lifts, other leg work as well

Chest back shoulders higher reps lower weight day 3

Ruck 1 mile, farmers walk, yolk carry, sand bag over the shoulder throws, sled drags backwards and some other odd lifting stuff.

Im doing some good dynamic warm ups before each workout to include more transverse movements.

 

[libertysnake]

500+ on squats and deads, but whos counting.


Actually doing legs right now, almost done.


Im doing every other day right now.

Chest/back/shoulders (nothing crazy for shoulders, its more of a weighted warmup) higher weight lower reps on day 1

Legs day 2 squat variants, dead lifts, other leg work as well

Chest back shoulders higher reps lower weight day 3

Ruck 1 mile, farmers walk, yolk carry, sand bag over the shoulder throws, sled drags backwards and some other odd lifting stuff.

Im doing some good dynamic warm ups before each workout to include more transverse movements.

I'm 5 days on, weekends off. I want to enjoy my weekends -- fuck it. Also, I can do a 48 hour refeed each weekend to keep dieting effective on a cut.

MWF, I'm on upper body and vanity shit like lateral raises friday.
Tues + Thurs I'm on legs.

My Romanian deadlifts suck though, I'm doing low weight to get my form good while I supplement with leg curls so my hams get worked out properly. Trying not to blow out my back and fuck it up bad.

 

[libertysnake]

Not sure if anyone needs any, but Vitamin Shoppe has a sale on a bunch of stuff right now. I got 10lbs of whey for $80, chocolate flavor. It’s BOGO and then add FALLBACK coupon wise to knock the total from $100 to $80.

 

[Celt]

Been a while since I've made any updates to this thread but knock on wood I'm still moving the weights around. Overall feeling pretty good and my current body weight is 232 lb as of this morning. The routine I've been running has been building a decent amount of muscle and for the most part I don't have too many aches and pains. Although I do believe carpal tunnel is starting to sit in on my right wrist so I have to be pretty careful. I tweaked it last week to the point where I was getting nerve pain in my hand and in my forearm but I've been icing it each night and taking some Aleve to reduce inflammation.















I'm doing a moderate amount of volume for total sets and most of my rep ranges are all between 15 and 20. I did injure my lat back in October during some seated rows and that is actually been a slow recovery so I haven't been doing too much on my lats and just focusing on my upper back more during my back workouts.



With my current work schedule I usually don't get to start working out until about 7:15 at night and it takes me about an hour and a half to get through my workouts including my warm-ups that takE about 25 minutes.







Anyhow that's all I got for now I hope everybody else is doing their part to get themselves and better shape.

 

[GOPerfect]

I have been doing a lot of cardio. Nothing earth shattering. Treadmill or the stationary bike, at least five times per week, for up to an hour each day. After that, been hitting the machines to build some more strength and feel good overall.

 

[libertysnake]

I need to up my cardio game. For the longest time I was jogging 3x times a week and doing a lot of walks in between. I started to separate my cardio from workouts temporally so that I'm at least a 6 hour gap to refuel from strength training -- so i feel like I can do cardio maybe 5x times a week. I'm thinking Sunday and Wednesday I take a nice break, and do cardio on the rest of the days. Even if it's a recovery jog and a slow pace, just to keep my calorie burn high.

Honestly I don't see how people even eat less than 2000 calories to diet anymore. Knowing what I know now about nutrition, 2000 is the bare minimum I'll even touch, 1800 to stretch, if you want to preserve muscle protein wise.

 

[MothMan]

I am continuing to workout 3x’s per week with few absences, today will be one. My routine of stretches, warm up, cardio and station training takes about 2 1/2 hours to complete.

As of last year I have incorporated step ups to strengthen legs to help with goal of climbing the 46 high peaks, only 25 to go, lol.

Started this lifestyle in my late 30’s in order to maintain muscle mass going forward and it has worked. Also my BP is real close to 120/80 and my weight is within 10 lbs of what I weighed when in USAF.

I look around at some of my peers, will be 72 in April, and inwardly shake my head at what they have let themselves become.

 

[Celt]

@MothMan , thats awesome to hear and the fact youre 72 is even better.



Glad all you guys are keeping after it as well.



I had to take a break from rucking due to some plantar faciitis, and did buy a new treadmill too. I just dont have even time for everything with my new work schedule. I do alot of walking at work although most of that doesnt raise my heart rate. My diet is decent with meats, fish, fruits, veggies, but i do love carbs and eat more than i should. Ill be 50 this year and i hope i can keep going for 40 more, at least.

 

[tgenec86]

Hmmm... Guess I'm not on quite enough to see everything, since this is the first time seeing this thread. I've been active all my life - High School athlete in wrestling, then got into bikes and triathlons when I enlisted in the USN. Former National Champion on the bike, many State Championships, was ranked nationally in the Bud Light USTS (Triathlon series) and a few 5K/10K run wins.

Right now I don't have weights in my routine - which needs to change, but I do cycle 150+ miles per week, walk and hike, and I do winter rowing and warm weather kayaking. My resting heart rate is 42 and my highest recorded last month was 170 (at 54 years). Weight is a bit of a sticking point at 185, and I want to get that back down to 178 for the road and mtb racing season. I'm riding indoors now on a Saris smart trainer using Zwift and starting to push the anaerobic intervals and getting into doing some races.

Just went in for the lovely butt camera screening last Tuesday. They took my vitals and the nurse looked, then looked again at the pulse rate of 48 and asked "is that normal?" I told her about my resting of 42, average respiration of 12, and max HR and was met with some surprise. She asked me what medications I was on, and again was amazed when I said "none." Injuries - no, allergies - none, trouble with a.b.c.d - no... She said I was probably the most healthy person she's seen in months.

Can't say I live the healthiest I could - still love my french fries, Five Guys and Utica BBQ, and my many favorite top shelf IPA's, Stouts, & Fruited Sours, but I also do not eat processed crap, and we do fresh pressed juice every morning. Also drink Kombucha every day and do a lot of salads, wraps, and whole foods. Love cheese & yogurt, but don't drink much milk anymore. Too much dairy in one sitting causes a lot of congestion so moderation is key. Almost all of my Grandparents lived into their late 90's and I fully expect to do the same - and if I do it right I'll still be riding a bike until the day I die.

 

[JaguarJaguarGolf]

Finally feeling better, but weak, after a month of being ill. Lung congestion, sore throat, conjunctivitis, big bloody green grasshoppers coming out of my sinus once a day, troublesome bowels. Haven't left the property in a month.

Stepped in a hole trying to clean the landmines left by the pups in the back yard 2 weeks ago. The entire force of the misstep went into my replaced right hip joint. I couldn't catch my breath for a few minutes. 2 loud squishy pop noises and it stopped me in my tracks. The mistep also wrenched out my back so can't put on my socks or touch my toes. I might call the surgeon this week to take a look.

Took a walk in the sunshine yesterday and today. Slow steady squats on the total gym, light dumbbells, stretching. I can flex the muscles in my right butt now, but the hamstring stretch is still troublesome at the hip joint.

Still coughing up junk. Using nebulizer and Advair to open up lungs. Down 10 pounds in a month, not that I was trying.

 

[libertysnake]

I am continuing to workout 3x’s per week with few absences, today will be one. My routine of stretches, warm up, cardio and station training takes about 2 1/2 hours to complete.

As of last year I have incorporated step ups to strengthen legs to help with goal of climbing the 46 high peaks, only 25 to go, lol.

Started this lifestyle in my late 30’s in order to maintain muscle mass going forward and it has worked. Also my BP is real close to 120/80 and my weight is within 10 lbs of what I weighed when in USAF.

I look around at some of my peers, will be 72 in April, and inwardly shake my head at what they have let themselves become.

My BP pre weight loss was 140/90.

last night it was 85/58 now that I'm 190lbs less. I see a lot of other millennials in pitiful shape, and my shape isn't even that great TBH just passable.

 

[Celt]

@tgenec86 , thats pretty awesome to have done so well in triathlons. I was also a wrestler in highschool and thats what initially got me intobweight training, and been doing it ever since.





@JaguarJaguarGolf , sorry to hear it , Just keep moving slowly forward man.

 

[mca90guitar]

Still at it, weight loss slowed down but my cloths are still getting loose which is nice. Went down two pants sizes so far and a shirt size.

Just finished legs/core.

 

[libertysnake]

So a while back @Dr. Evil posted about how yogurt and milk in general was acidic and it got me thinking about tracking my ph in my diet. On paper I should be ok, but I started testing my output. Obviously urine PH is not the same as blood PH, but from the regular testing I’ve done my PH lingers around 6.5 to 7 on average so I don’t see a reason to change things up much on that front. The yogurt is likely balancing out my consumption of a lot of fruit, vegetables and whole grains like shredded wheat.

I haven’t really had any gut issues in a while so maybe that’s why things have been quiet on that front.

 

[Steal2B]

 

[Steal2B]

Strongman Leaves Gym In Shock

#shorts #fitness #gym This strongman was at the gym when he did something unexpected

youtube.com

 

[libertysnake]

Strongman Leaves Gym In Shock

#shorts #fitness #gym This strongman was at the gym when he did something unexpected

youtube.com

Yeah no thanks. That’s how you fuck up your back. That’s how you kill yourself when it cracks your neck. Use the damn sled machine like a normal person. Safer, same goal.

 

[Celt]

Im still getting after it. Aggravated my right shoulder back in March so Ive had to cut out all overhead work again, and cut back on intensity, but still moving forward.

Last time i checked my weight i was down to 225 from 230. Ive been cutting back on carbs and im thinking of going down to 215 and see how i feel. I walk alot for work and my feet have been bothering me so losing a few lbs will surely help that.

 

[libertysnake]

Im still getting after it. Aggravated my right shoulder back in March so Ive had to cut out all overhead work again, and cut back on intensity, but still moving forward.

Last time i checked my weight i was down to 225 from 230. Ive been cutting back on carbs and im thinking of going down to 215 and see how i feel. I walk alot for work and my feet have been bothering me so losing a few lbs will surely help that.

Walking is good. It keeps your weight down. Try taping your feet. I tape my feet every day to prevent blisters from taking 20k steps daily and it helps.

 

[Celt]

Walking is good. It keeps your weight down. Try taping your feet. I tape my feet every day to prevent blisters from taking 20k steps daily and it helps.

Im doing about 11-13k a day. What I really need is a fountain of youth, or a time machine.

 

[libertysnake]

Im doing about 11-13k a day. What I really need is a fountain of youth, or a time machine.

Testosterone. The amount of progress I made on testosterone shots has been insane over the last few months. To be fair, I legitimately need it -- but my progress has been massive.

Although I'm aggressive and that's not good. I snap at the cats all the time. I have to hold myself back. I feel like Wolverine.

 

[Celt]

Testosterone. The amount of progress I made on testosterone shots has been insane over the last few months. To be fair, I legitimately need it -- but my progress has been massive.

Although I'm aggressive and that's not good. I snap at the cats all the time. I have to hold myself back. I feel like Wolverine.

I wish I could buy some test in the store, but i really dont want to be dependent on it myself. Your circumstances are different and it makes sense why your on it. Aggressive is just self control, you need to learn new thresholds of that and establish your new norm.

 

[MothMan]

Merry Christmas NYGF exercisers! All is good here and I am still hitting the home gym 2-3 times a week. Hard to break a habit of 30 years or so. Todays PSA is aimed at all but particularly Medicare recipients. AAA is the topic, not alcohol or automobiles but aneurysm. Yup abdominal aorta aneurysm.

So at my last annual physical in November I mentioned to my doc that I saw that Medicare is paying for AAA screening if you have the precursors age, sex, family history. I ring the bell in all three categories. Note that I mentioned it. My doc had all the same info that I did but it was my proactivity that got the ball rolling. So I went for an ultra sound of my belly. Yes, the technician warmed the KY first.

Winner, winner chicken dinner the results are an enlarged AA of 3.5cm. This is not a bulge but an overall increase in size at the measuring points. This is not a critical size that starts at about 4+cm so I have a ways to go and is not unusual for a man of my age and history. (2.5cm =~ 1") Warm KY belly rubs annually to monitor its size is the course of treatment for now.

What I got thinking about were all the stomach crunches and deep squats and hours of aerobics on the elliptical I have done could have contributed to the enlargement or perhaps the exercises have kept the arteriosclerosis at bay. Not going to stop working out doing that would prolly kill me quicker. I may have to exert myself less while doing so, though like from 60 pushups to 30 or 5 hanging pullups from 10.....

AAA is another one of those silent killers you don't know you have it unless checked for or more likely discovered during another type of examination. Get screened!!

PSA done keep exercising and get checked for AAA.

 

[GTN]

I just started to go to the gym 3 weeks ago. First time in a gym in 43 years.
I started to see myself just like my Dad when he was 80. Problem is I’m 63.
Couldn’t even practice with my AR because I got tired out really quick

 

[libertysnake]

I haven't been posting much here cause I've been crazy busy. But as a brief overview / update on my end fitness wise:

• Managed to get off a few meds and my liver numbers are basically back to normal, other than my AST barely above normal (which is expected when you're lifting weights 5 days a week and doing a ton of volume.) My liver specific number is totally normal again.
• I've been on Testosterone for about 6 months. It solved almost all of my issues I was having. I can smell things a lot better. My gym progress has been a lot faster as far as hypertrophy, although not necessarily functional strength. I'm no longer constantly pissed off -- they originally had me on too high a dose and I was over the normal range. They scaled it back and I'm back into the normal range, fluxating between 530-540 ng/dL currently which is right in the middle of normal.
• My back has been doing a lot better has my gym form has gotten a lot better. In some cases I'm using less weight but getting more progress because my form is far better.
• I'm still taking the creatine and the beta alanine, although not really sure how much benefit I'm getting from either.
• I reduced my cardio significantly. I was leaving myself depleted of glycogen. I still jog 2-3 times a week and take a lot of walks, but I can't go crazy with the jogging like I used to given my lifting schedule.
• I'm still getting called "young man" by people, so I must be doing something right as I creep up on the forth decade on this earth.

 

[cgrutt]

Not sure if this is right place for this or if I should start a new thread but figured I'd let you fellas know what I've been up to. Been focusing pretty hard on getting healthier (or at least slowing down becoming unhealthier lol). Pretty much gave up alcohol say "pretty much" because I had a couple of hot totties around Halloween and just recently a couple of Irish coffees after skating last week but aside from that nothing going on seven or eight months. Had been drinking way too much beer (esp), wine (occasionally) and whiskey (seldomly) and just decided to cut it out. Initially substituted with juices and sodas but have been just drinking water for about three months. Around same time went to doctor for stress test which had been scheduled for about six months and thought I did fine but doc called and said there were some abnormal results and sent me for more tests. Had a cat scan of my heart/vessels and scored pretty high (not a good thing) on calcium score. 800/1000 with zero being normal. Also have enlarged aorta which I knew about but is getting worse and a 65% blockage in one of the main arteries. That news pretty much scared me and I've been trying pretty hard to become healthier ever since. As far as medical nothing really can be done unless it gets worse. Doc put me on a few other pills so now taking seven prescriptions (one is a daily baby aspirin over the counter). I've always tried to avoid taking medications would rarely take even a Tylenol so this is really bothering me and one of my goals is to eliminate or reduce the meds going forward. Anyway been eating much better, not following any strict diet but trying to incorporate as much of a "Mediterranean" approach as reasonably possible. It's hard (and expensive!) cutting out all the crap I was used to for so many years. Eliminated most of the "bad" carbs and added sugers, at least as much as I reasonably can. Been eating many salads, fruits, vegetables, nuts, seeds and cheeses daily for about three months. Also incorporated some daily supplements (omega 3 fish oil, vit K, a multi-vitamin). Bought myself a "Smart watch" at Xmas and have been using it daily for past two weeks to track a lot of things I've never given a second thought about before (food calories/composition, sleeping, blood o2, pulse, activity levels, etc.). Amazing what is available with technology these days. Started going to the gym about 2 weeks ago been doing light cardio brisk walking on treadmill and lifting weights. Started taking creatine daily two weeks ago. Went skiing a few days ago and for first time in about 10-15 years my feet didn't hurt at all and I had much more energy than I ever remember. Skied for about 5 hrs usually would be in the lodge after lunchtime. Haven't really lost any weight to speak of but can see a huge difference in my gut the sides of my belly are significantly smaller and starting to see skin folds where I never had them before so taking that as a good thing. Not sure if the extra energy was from the creatine or better diet but it felt great. Looking forward to next bloodwork (February) to see if any of this is working to improve stats...

 

[libertysnake]

Not sure if this is right place for this or if I should start a new thread but figured I'd let you fellas know what I've been up to. Been focusing pretty hard on getting healthier (or at least slowing down becoming unhealthier lol). Pretty much gave up alcohol say "pretty much" because I had a couple of hot totties around Halloween and just recently a couple of Irish coffees after skating last week but aside from that nothing going on seven or eight months. Had been drinking way too much beer (esp), wine (occasionally) and whiskey (seldomly) and just decided to cut it out. Initially substituted with juices and sodas but have been just drinking water for about three months. Around same time went to doctor for stress test which had been scheduled for about six months and thought I did fine but doc called and said there were some abnormal results and sent me for more tests. Had a cat scan of my heart/vessels and scored pretty high (not a good thing) on calcium score. 800/1000 with zero being normal. Also have enlarged aorta which I knew about but is getting worse and a 65% blockage in one of the main arteries. That news pretty much scared me and I've been trying pretty hard to become healthier ever since. As far as medical nothing really can be done unless it gets worse. Doc put me on a few other pills so now taking seven prescriptions (one is a daily baby aspirin over the counter). I've always tried to avoid taking medications would rarely take even a Tylenol so this is really bothering me and one of my goals is to eliminate or reduce the meds going forward. Anyway been eating much better, not following any strict diet but trying to incorporate as much of a "Mediterranean" approach as reasonably possible. It's hard (and expensive!) cutting out all the crap I was used to for so many years. Eliminated most of the "bad" carbs and added sugers, at least as much as I reasonably can. Been eating many salads, fruits, vegetables, nuts, seeds and cheeses daily for about three months. Also incorporated some daily supplements (omega 3 fish oil, vit K, a multi-vitamin). Bought myself a "Smart watch" at Xmas and have been using it daily for past two weeks to track a lot of things I've never given a second thought about before (food calories/composition, sleeping, blood o2, pulse, activity levels, etc.). Amazing what is available with technology these days. Started going to the gym about 2 weeks ago been doing light cardio brisk walking on treadmill and lifting weights. Started taking creatine daily two weeks ago. Went skiing a few days ago and for first time in about 10-15 years my feet didn't hurt at all and I had much more energy than I ever remember. Skied for about 5 hrs usually would be in the lodge after lunchtime. Haven't really lost any weight to speak of but can see a huge difference in my gut the sides of my belly are significantly smaller and starting to see skin folds where I never had them before so taking that as a good thing. Not sure if the extra energy was from the creatine or better diet but it felt great. Looking forward to next bloodwork (February) to see if any of this is working to improve stats...

What part is expensive?

If you need to cut down on calcium, your best bet is to bind the calcium before your body can absorb it as you consume it. Tea, spinach, cocoa, anything high oxalate will bind the calcium to avoid it being overly absorbed is my understanding. By pairing the oxalate and calcium together, you just crap them out and prevent kidney stones.

Get chicken and beef broth soup. Both are amazing options. You've got collagen, protein from the meet, tons of vitamins from the veggies -- relatively inexpensive. Just watch the salt content and balance it out.

I'd personally cut the cheese. There isn't a ton of nutritional benefit to cheese and it's got a high saturated fat content. If you're going to eat fats, you're better off with an egg or egg whites cause they're crazy high in protein, and a full egg has a lot of choline and other minerals that are unique to the egg.

Also, get a bottle of potassium iodine and get a small quantity of brazil nuts. Your thyroid really makes heavy use of two minerals. Iodine, and selenium. The brazil nuts are the selenium. The potassium iodine drops are the iodine, without the salt. (The bottle is really cheap, it's $12 for a year of drops.) You can get the brazil nuts in walmart. But whatever you do, do NOT eat a lot of brazil nuts -- selenium can be toxic if you're not careful. 2 big brazil nuts per day, or 3 or 4 small ones is plenty. That's it. No need to go higher or lower.

So in total, what immediately comes to mind:

* Get some good soup going on.
* Iodine drops and brazil nuts to keep your thyroid healthy.
* Watch your salt intake to lower your BP while you have the blockage.


As for the creatine, don't go crazy with it. You only need 3-5g per day. Don't do the loading phase, it's not needed. Your body will saturate with it eventually, and you'll gain about 4-5lbs in water from it.

 

[cgrutt]

Yeah part of the problem is I'm a very fussy eater. Don't eat chicken or eggs (some eggs if included in something else but hardly ever by themselves) don't like milk or pretty much anything "creamy" so eat cereal dry for example. Haven't been eating a lot of cheese just a few slices off a block of Swiss, parmesan etc. I'm eating much more food than I ever have before, breakfast/lunch/dinner vs just dinner before so that in itself has added a lot of additional expense and I've been focusing on eating nuts etc which I've never done before so $8 - $10 a small bag adds up fast. Even the cereal I've been eating is like $10 or $12 a box I never bought cereal before past couple of months so it's just added cost from my perspective. I've been adding some sun flower seeds and either raisins or cranberry so $30 +/- for about 2 weeks. It adds up.

As far as creatine I've been doing 5mg per day no loading phase.

ETA just checked label on multivitamin that I'm taking (Vitamin Shoppe Ultimate Man Gold) it includes 150mcg Iodine and 200mcg Selenium so hopefully good there.