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Exercise and Fitness: Keep On Keepin' On

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K, I don't have much to offer then as I was going to suggest more or less that.  If I read that correctly you're only hitting it once a week. Maybe try decreasing the load a bit and doing it twice per week? I had my best overall gains (when training to be an athlete) by doing Chest, back and cavs on Mondays and Thursdays. Could try that.

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It's funny.  I actually have not even attempted to do a pull-up without the assistance machine in recent years.  I'm weighing about 215 right now, and I can deadlift 225 lbs x 10 as a set without it being too brutal.  Maybe I should give it a shot to see how close I am to getting a rep or two.  I've just been assuming for a while that I can't do one because in order to do sets of ten pull-ups on the assisted machine I've needed...a bit of assistance.  

ETA:  I've definitely done the hang and can hold it for like a minute.

Edited by Triskjavikson

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In my experience you always feel dead weak at the assisted chins machine. I manage about as many chins on the bar without assistance as with +20 kg or so assisted. There’s just something about the awkward position that makes it so much harder than it should be.

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19 hours ago, SpaceForce Tywin et al. said:

K, I don't have much to offer then as I was going to suggest more or less that.  If I read that correctly you're only hitting it once a week. Maybe try decreasing the load a bit and doing it twice per week? I had my best overall gains (when training to be an athlete) by doing Chest, back and cavs on Mondays and Thursdays. Could try that.

I'm doing the full chest routine like the above usually once a week, but I also usually do major chest exercises at least another time during the week. I typically do BBP and some other chest exercise, and then the full routine another day. 

But I can start trying to do it even more and see. 

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4 minutes ago, Kalbear said:

I'm doing the full chest routine like the above usually once a week, but I also usually do major chest exercises at least another time during the week. I typically do BBP and some other chest exercise, and then the full routine another day. 

But I can start trying to do it even more and see. 

Is it fair to assume that you target your chest specifically on one day and do arms on a different day each week?

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3 hours ago, SpaceForce Tywin et al. said:

Is it fair to assume that you target your chest specifically on one day and do arms on a different day each week?

Kinda? I'm not going for the 5-day bodybuilding plan like a lot of folks do. I have training sessions twice a week, and in those we do one big leg exercise (deadlifts or squats) and then focus on pulling motions (pulldown, row, curls) or pushing (press, tricep extensions etc). In those we tend to be a bit more all over. In my sessions alone, I'm trying to be more specifically focused, but even those have elements. Like my chest workout has tricep extensions as part of one superset, my back workout has bicep curls and arnold curls. 

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Yeah I cannot do pull ups and never have been able to. Unfortunately my current gym doesn't have an assisted pull up machine, but I've been trying to do lat pull downs to help improve that. I doubt I'll ever be able to do one, though.

Decided to switch up my lower body routine because my quads were getting too developed. Now I'm trying out Bret Contreras's Gorgeous Glutes routine because I don't really have the desire to put in the effort to design my own plan. Lots of interesting new exercises for me to try. Today I had the fun of looking ridiculous on the hyperextension machine doing reverse hypers. :lol:

Trying not to freak out about my weigh in this morning. I didn't have a ton of calories but I did eat a lot of unhealthy, sodium-laden food so hopefully it's just a water weight spike. Feeling super flabby sucks though.

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Mapped out my next 10 weeks training in the lead up to the marathon and slightly scared myself. Going to be averaging around 65km/week. Have given myself an easy (45km) reward week mid september to aim for. That's about the halfway mark and coincides with a 6km fun run that people from work are doing, so I'll give that a bash. Want to try for a sub-24min 6k, which I think I have a shot at, as this week I did a 6x1000m interval session (only a 30sec recovery between) and managed to hold 3:55-4min kms. Bloody hurt though.

Starting to look forward to end of October and putting the focus back on upper body & climbing, which at the moment is just 1-2 times a week for some crosstraining. I've dropped about 10kg (22lb) off my 6'1" frame, and am down to around 72.5kg (about 160lb), which while I feel is a pretty good race weight, I've had comments that I look a bit gaunt. Think I've mostly burnt fat, but have probably lost some upper body muscle too. I'm having to force myself to eat huge serves of pasta & protein shakes just to maintain.

 

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Pullups seem very hard for most women (it is probably the clearest example for the superior upper body strength of human males) . My sister used to be a decent climber (far better than I managed during the ca. 3 years I dabbled at the sport) weighs maybe 50-52 kg and I think she can do barely one or two (maybe more chin-ups). I could always do two pull-ups, even as a "skinny-fat" mid-40s man with almost 10 kg too much. Now with about 8kg of that 10 lost and a few months of not very systematic training I can do about 8.

chin-ups are easier for most people and also a good exercise but they train different muscles. Many probably will not need the additional biceps training chin-ups provide and profit more from pull-ups.

@trisk if you can hang for a minute you have enough grip for >10 pull-ups, the limiting factor is certainly elsewhere ;)

@Impmk2: good race weight for distances from 1500m onwards is in fact gaunt to emasciated... your weight sounds fine to me, I would not strive for any less at your level, though. What is your best at 10k and how old are you? 65km/week is not that much for Marathon preparation where you need a weekly long run that should be going up to about 25km eventually.

Running (middle distances) was my sport as a kid (12-16) but I have some orthopaedic troubles by now and quit my attempts to get back to running already twice (once from ca. 2007-09 and again ca. 2014) because of hurting feet or knees. I am now going again at it very slowly (typically 5-6km runs about every other day) but I fear that I will not be able to get again close to decent times (say at least sub 45 min for the 10k) because I am simply too old (46) and slow and my body would not bear the mileage I'd need.

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38 minutes ago, Jo498 said:

@Impmk2: good race weight for distances from 1500m onwards is in fact gaunt to emasciated... your weight sounds fine to me, I would not strive for any less at your level, though. What is your best at 10k and how old are you? 65km/week is not that much for Marathon preparation where you need a weekly long run that should be going up to about 25km eventually.

Running (middle distances) was my sport as a kid (12-16) but I have some orthopaedic troubles by now and quit my attempts to get back to running already twice (once from ca. 2007-09 and again ca. 2014) because of hurting feet or knees. I am now going again at it very slowly (typically 5-6km runs about every other day) but I fear that I will not be able to get again close to decent times (say at least sub 45 min for the 10k) because I am simply too old (46) and slow and my body would not bear the mileage I'd need.

I'm 36, and yeah I realize the mileage requirements are pretty steep, and 65k is just the average including lighter weeks and taper. I just raced a 30km (2:17:33 on a slight downhill course) a few weeks back, and have been putting in regular half marathon or greater distance runs for about the past 6 months. Todays was a 24k. Going to do a few more easy 30k runs in the lead up.

I haven't recently raced a 10k, my current best is about 44mins. Aiming for a 3:30 marathon.

Hope the slow build back up works for you. Injuries really suck. I've had struggles with itbs, but thankfully it hasn't flared recently (touch wood).

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