Diet and Exercise 2010: Whatever it takes

[Patman]

Re: Diet and Exercise 2010: Whatever it takes

I'm still working on my knowledge... I know 155x20 will give you a bunch of volume... especially if done for more than 1 repetition... but I don't think it'll necessarily drive your max numbers up.

This isn't criticism... I'm just skeptical. It'll certainly help with endurance.

Wait, what happened to the 180x20 last week?

 

[pardonme]

Re: Diet and Exercise 2010: Whatever it takes

I completed the new york city olympic distance triathlon today. The swim was hella fast with the current in the hudson, but man was that water disgusting. It was a little disconcerting watching the condoms and other trash float down the outside while waiting to start. My fastest swim time by like 10 minutes. The bike course was nice, relatively fat with a few rollers. Had some headwinds on the back part of the out and back but I made a decent time. The run was the worst run I've ever done in my life. It was HOT, and I had really been slacking on the run training in the last month which really hurt me b/c I hadn't done run training in hot weather as much. I was definitely dehydrated coming off the bike despite putting down 2 bottles along the course, and started cramping up pretty quickly. I ran the first 1.5-2 miles and then once I took my first walk break it was a lot of walking. Somehow I still managed to hit an 11:14 mile pace overall with intermittent 9 minute mile runs with slow walks. I'm glad it is over, and I'm probably never going to sign up for this race again. The really crappy part was that it is so big, it has something like 23 waves, and since I am a young male I was one of the last waves and thus in the hottest part of the day. I'll stick to doing smaller races that start earlier in the day for the month of July.

Splits:
Swim 20:28
Bike: 1:21:26 18.3 avg
Run: 1:09:45 11:13 avg
Overall 2:59:32

Oh yeah, I manged to beat my unambitious time goal by 28 seconds woohoo!

 

[BUT09]

Re: Diet and Exercise 2010: Whatever it takes

Just spent the weekend at Dartmouth for a hockey camp - I'm basically sore everywhere. We had 8 on-ice sessions plus off ice training. It wasn't really a conditioning camp, more instructional, so they didn't kill us too badly, but a lot of the power skating stuff really leaves you sore, and I have never been that hot in an ice rink before. The ice started every day really nice and wound up wet and soft by the last couple of sessions because it was so warm and humid. It was fun, though!

 

[unh_hockey]

Re: Diet and Exercise 2010: Whatever it takes

I'm still working on my knowledge... I know 155x20 will give you a bunch of volume... especially if done for more than 1 repetition... but I don't think it'll necessarily drive your max numbers up.

This isn't criticism... I'm just skeptical. It'll certainly help with endurance.

Wait, what happened to the 180x20 last week?

Its an age old technique to put on weight, and is completed in 6 week cycles. You take your 5 rep max, and subdivide it so that you continually put on 5 lbs per workout so that your 5 rep max becomes your 20 rep max. That would be 245 lbs, so in 6 weeks or 18 workouts (3 days per week times 6 weeks) , I need to increase the weight 5 lbs per day, or a total of 90 lbs. This means I start at 155 lbs and end at 245 lbs by the end of august.

Form is everything, and I wasn't happy with my form for go round #1. moreover, it was a occasional effort whereas this will be a concentrated effort both by going parallel and in terms of dietary intake. I am already gaining back some of the weight I lost during my unhealthy period in the last month.

here is one of the many links for the program. It seems simple, but its grueling once those weights get heavy. Diet is also something that needs to be strictly adhered to in order to ensure adequate recovery.

http://www.bodybuilding.com/fun/irontamer5.htm

edit: any more than 5-6 weeks of this burns you out and your gains approach diminished returns.

 

[MountieBoyOz]

Re: Diet and Exercise 2010: Whatever it takes

Liked Zumba so much that the fiance and I are going to do it later this week. I'd go again tonight, but it is my birthday. I lost another pound so I guess I can spoli myself with some cake.

(I'm really dreading being 30.)

 

[DisplacedCornellian]

Re: Diet and Exercise 2010: Whatever it takes

Will be starting up the last week of the Couch to 5K program today. I've progressed way more quickly with this than I expected. I've been taking it at a relatively easy 10 minute/mile pace, so once I finish up this week I'm planning to drop back a few weeks and go back through it at a faster pace.

Thinking I might need to look into investing in a gym membership soon so I can start using free weights. The little fitness center I use now just has a handful of machines, and I'm starting to max out on those. I've maxed out on butterflies and leg extensions (doing sets @ 200 on each) and am getting close in a couple of others. BEEFCAKE!

 

[Sloe Gin]

Re: Diet and Exercise 2010: Whatever it takes

I completed the new york city olympic distance triathlon today. The swim was hella fast with the current in the hudson, but man was that water disgusting. It was a little disconcerting watching the condoms and other trash float down the outside while waiting to start. My fastest swim time by like 10 minutes. The bike course was nice, relatively fat with a few rollers. Had some headwinds on the back part of the out and back but I made a decent time. The run was the worst run I've ever done in my life. It was HOT, and I had really been slacking on the run training in the last month which really hurt me b/c I hadn't done run training in hot weather as much. I was definitely dehydrated coming off the bike despite putting down 2 bottles along the course, and started cramping up pretty quickly. I ran the first 1.5-2 miles and then once I took my first walk break it was a lot of walking. Somehow I still managed to hit an 11:14 mile pace overall with intermittent 9 minute mile runs with slow walks. I'm glad it is over, and I'm probably never going to sign up for this race again. The really crappy part was that it is so big, it has something like 23 waves, and since I am a young male I was one of the last waves and thus in the hottest part of the day. I'll stick to doing smaller races that start earlier in the day for the month of July.

Splits:
Swim 20:28
Bike: 1:21:26 18.3 avg
Run: 1:09:45 11:13 avg
Overall 2:59:32

Oh yeah, I manged to beat my unambitious time goal by 28 seconds woohoo!

you did great! Wonderful work!

So...any tips for me on how to get faster on the bike? I'm averaging around 16 mph, which isn't going to cut it. Tips?

 

[winger]

Re: Diet and Exercise 2010: Whatever it takes

Splits:
Swim 20:28
Bike: 1:21:26 18.3 avg
Run: 1:09:45 11:13 avg
Overall 2:59:32

Oh yeah, I manged to beat my unambitious time goal by 28 seconds woohoo!

Nice work!

Just spent the weekend at Dartmouth for a hockey camp - I'm basically sore everywhere. We had 8 on-ice sessions plus off ice training. It wasn't really a conditioning camp, more instructional, so they didn't kill us too badly, but a lot of the power skating stuff really leaves you sore, and I have never been that hot in an ice rink before. The ice started every day really nice and wound up wet and soft by the last couple of sessions because it was so warm and humid. It was fun, though!

I did that camp last year, and if I was still in NE I would of done it again. I thought it was a nice mix, not too sore in the end, didnt overwork and particular drill. I learned alot even if I was one of the better players there (some girls were getting annoyed, like I dont have skills to improve one, I have a ton to improve on!). But I agree that is a hot and humid rink, which I was suprised how good the ice was considering.

http://www.bodybuilding.com/fun/irontamer5.htm

On a similar idea, I saw one crossfit box's programing that the main goal was to build volume was set up almost the same as someone should as a running plan. Increase thru weeks 2-4, for week 5 go back to week 3.

(I'm really dreading being 30.)

looking back 30 wasnt so bad. Althought I was defainatly dragged thru it unwillingly. It was a tough year with alot of my "failures" thrown in my face. Really they were just growing pains.

Will be starting up the last week of the Couch to 5K program today. I've progressed way more quickly with this than I expected. I've been taking it at a relatively easy 10 minute/mile pace, so once I finish up this week I'm planning to drop back a few weeks and go back through it at a faster pace.

KETTLEBELLS!!!

 

[pardonme]

Re: Diet and Exercise 2010: Whatever it takes

you did great! Wonderful work!

So...any tips for me on how to get faster on the bike? I'm averaging around 16 mph, which isn't going to cut it. Tips?

For me, I think it really just comes with riding more. Riding is the thing I like to do the most, so I end up doing it a lot more than swimming or running. Going on group rides with people a little bit better than you helps so you end up pushing yourself more than you would on your own. Also, a nice set of wheels on your bike generally helps.

 

[unh_hockey]

Re: Diet and Exercise 2010: Whatever it takes

On a similar idea, I saw one crossfit box's programing that the main goal was to build volume was set up almost the same as someone should as a running plan. Increase thru weeks 2-4, for week 5 go back to week 3.

I have never tried this so I am interested to see how my body reacts to ramping up to 20 repetitions of 245 lbs. Today's 155 lbs was not very difficult to perform, but as patman said...I did 180 lbs for 20 (sub par) reps already.

The difference is this program will have you gassed supposedly by week 6. Once things get over 200 lbs , its going to be a workout where ill probably keep a bucket close by. Very intimidating on a tiring rep 6 to know you have to bang out 14 more or die trying.

 

[MissThundercat]

Re: Diet and Exercise 2010: Whatever it takes

I completed the new york city olympic distance triathlon today. The swim was hella fast with the current in the hudson, but man was that water disgusting. It was a little disconcerting watching the condoms and other trash float down the outside while waiting to start. My fastest swim time by like 10 minutes. The bike course was nice, relatively fat with a few rollers. Had some headwinds on the back part of the out and back but I made a decent time. The run was the worst run I've ever done in my life. It was HOT, and I had really been slacking on the run training in the last month which really hurt me b/c I hadn't done run training in hot weather as much. I was definitely dehydrated coming off the bike despite putting down 2 bottles along the course, and started cramping up pretty quickly. I ran the first 1.5-2 miles and then once I took my first walk break it was a lot of walking. Somehow I still managed to hit an 11:14 mile pace overall with intermittent 9 minute mile runs with slow walks. I'm glad it is over, and I'm probably never going to sign up for this race again. The really crappy part was that it is so big, it has something like 23 waves, and since I am a young male I was one of the last waves and thus in the hottest part of the day. I'll stick to doing smaller races that start earlier in the day for the month of July.

Splits:
Swim 20:28
Bike: 1:21:26 18.3 avg
Run: 1:09:45 11:13 avg
Overall 2:59:32

Oh yeah, I manged to beat my unambitious time goal by 28 seconds woohoo!

Great job!

Liked Zumba so much that the fiance and I are going to do it later this week. I'd go again tonight, but it is my birthday. I lost another pound so I guess I can spoli myself with some cake.

(I'm really dreading being 30.)

Happy Birthday! Remember, a small piece of cake isn't going to hurt... d-mn, now I'm hungry for cake.

 

[wolverineTrumpet]

Re: Diet and Exercise 2010: Whatever it takes

Joining the gym with the bf has been great. We help motivate each other to go (typically I'm the one in need of motivating). He just signed up for a race (driving) in September, so we may be going to the gym a bit more often.

I can tell I've improved on cardio and weight lifting. I also am not getting tired as soon.

After reading through some posts in this thread, I've downloaded a calorie counter for my phone. It's time I address the crap that I eat and change many of those bad habits. Going to the gym has stopped my weight gain, but if I'm going to lose any weight, I need to change my diet.

12 miles this morning. difficult last two miles- sun came up, and heat started to rise. Starting to really ramp up the miles for Detroit- 14 next week, and 16 soon after that.

My friend Sheri tells me someone's wife brought goodies to their running group Saturday. Sounded yummy. Then when I figured out who she was talking about, she said something about "worlds colliding" and wondered how I knew you.

 

[BUT09]

Re: Diet and Exercise 2010: Whatever it takes

I did that camp last year, and if I was still in NE I would of done it again. I thought it was a nice mix, not too sore in the end, didnt overwork and particular drill. I learned alot even if I was one of the better players there (some girls were getting annoyed, like I dont have skills to improve one, I have a ton to improve on!). But I agree that is a hot and humid rink, which I was suprised how good the ice was considering.

It seemed like there was a pretty good mix of skill this year - our final scrimmage was very even. My teammates who have done it in past years said this year felt like more ice time and somewhat better coaching, but I have no comparison.

I liked it - definitely good to learn different perspectives on things.

 

[winger]

Re: Diet and Exercise 2010: Whatever it takes

It seemed like there was a pretty good mix of skill this year - our final scrimmage was very even. My teammates who have done it in past years said this year felt like more ice time and somewhat better coaching, but I have no comparison.

I liked it - definitely good to learn different perspectives on things.

Yeah I think last year was a pretty light year in terms of particpation. It was just as people were getting real scared about the economy. I would of gone anyways, but I also happened to win the camp as a prize from the April Showers tournament. So that part was pretty awesome!

 

[Patman]

Re: Diet and Exercise 2010: Whatever it takes

Its an age old technique to put on weight, and is completed in 6 week cycles. You take your 5 rep max, and subdivide it so that you continually put on 5 lbs per workout so that your 5 rep max becomes your 20 rep max. That would be 245 lbs, so in 6 weeks or 18 workouts (3 days per week times 6 weeks) , I need to increase the weight 5 lbs per day, or a total of 90 lbs. This means I start at 155 lbs and end at 245 lbs by the end of august.

Form is everything, and I wasn't happy with my form for go round #1. moreover, it was a occasional effort whereas this will be a concentrated effort both by going parallel and in terms of dietary intake. I am already gaining back some of the weight I lost during my unhealthy period in the last month.

here is one of the many links for the program. It seems simple, but its grueling once those weights get heavy. Diet is also something that needs to be strictly adhered to in order to ensure adequate recovery.

http://www.bodybuilding.com/fun/irontamer5.htm

edit: any more than 5-6 weeks of this burns you out and your gains approach diminished returns.

yeah, but such cycling is usually only necessary for people bordering on "advanced" lifters. People at a more intermediate stage, generally, need only weekly training.

I mean, if you need to, that's fine... I'm all for whatever works. I'm still working on actual knowledge vs. orthodoxy right now.

----

Today was arse... I'm calling it being 10% sick. Squats were awful because my energy was zapped enough and my mental balance was gone. Cleans were OK for something I'm learning combined with minor sickness.

Gotta do better... gotta do much better.

 

[unh_hockey]

Re: Diet and Exercise 2010: Whatever it takes

I eclipsed the intermediate stage back in college when I trained with the rugby team and learned real power lifts. I would say though that crossfit has helped bring my athletic ability to a higher level. It would be foolish to recommend 20 rep squats to newer people, but I don't think you need to be an elite powerlifter to need to start the program either. correct form and dedication to the program will help anyone who is seeking size and strength.

 

[alfablue]

Re: Diet and Exercise 2010: Whatever it takes

So...any tips for me on how to get faster on the bike? I'm averaging around 16 mph, which isn't going to cut it. Tips?

Pedal faster?

(someone HAD to say it!)

Liked Zumba so much that the fiance and I are going to do it later this week. I'd go again tonight, but it is my birthday. I lost another pound so I guess I can spoli myself with some cake.

(I'm really dreading being 30.)

30 is easy- I've got over a decade EXACTLY, as it turns out- on you. Happy belated- the 18th rocks.

My friend Sheri tells me someone's wife brought goodies to their running group Saturday. Sounded yummy. Then when I figured out who she was talking about, she said something about "worlds colliding" and wondered how I knew you.

Mrs Alfa treated our group with mini cup-cakes from Cake Nouveau- she's pretty awesome (the wife).

And you have to ask the BF if he's coming to Belle Isle this weekend, too. Small world, indeed.

What will be really funny is if your friend is bold enough to actually say "do you know wT" as opposed to your real name... that would be REALLY funny. Mrs alfa would get a kick out of that, for sure.

 

[Patman]

Re: Diet and Exercise 2010: Whatever it takes

I eclipsed the intermediate stage back in college when I trained with the rugby team and learned real power lifts. I would say though that crossfit has helped bring my athletic ability to a higher level. It would be foolish to recommend 20 rep squats to newer people, but I don't think you need to be an elite powerlifter to need to start the program either. correct form and dedication to the program will help anyone who is seeking size and strength.

I would say that you probably eclipsed the intermediate stage because you were playing rugby/hockey. For somebody your height your lifts don't seem large enough to suggest an advanced trainee... especially for somebody like you who seems to be athletic enough.

If you are still doing sports then that's all that matters... the distinction in "level" is the ability to recover and not the weight that is being lifted. Sports affect the ability to recover.

 

[BUT09]

Re: Diet and Exercise 2010: Whatever it takes

The past two days have absolutely sucked for CrossFit. We did Helen yesterday, and I totally dogged the runs. I got the exact same time as the last time I did Helen, which was a month ago. I was just so tired and sore from this weekend, and I wasn't mentally prepared to be there - definitely ****ed at myself.

And this morning was 100 wall balls for time, which is basically my nightmare incarnate. Took me just shy of 10 minutes. Pretty pathetic.

 

[unh_hockey]

Re: Diet and Exercise 2010: Whatever it takes

I would say that you probably eclipsed the intermediate stage because you were playing rugby/hockey. For somebody your height your lifts don't seem large enough to suggest an advanced trainee... especially for somebody like you who seems to be athletic enough.

If you are still doing sports then that's all that matters... the distinction in "level" is the ability to recover and not the weight that is being lifted. Sports affect the ability to recover.

I hear people online talk about their amazing lift numbers, but often when I see people my size or larger than me do the same lifts I do ( bench aside), my bar usually has more plates than theirs do. it leads me to believe most people exaggerate greatly. For example, people my size don't even come close to squatting nearly what I do, but people who have 50 lbs on me usually do more. a raw number of 1000 for the big 3 for someone at 170 isnt bad. They say that being able to 1 rep your body weight on bench is good; I usually do 8-10 reps of 175+ lbs just for warmups.

My question to you is this: what are your goals from working out? (anyone else can chime in, might as well start the new thread with some opinions on this!)