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Exercise & Fitness: Losing the Covid-19

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Leg day today and increased my heaviest deadlift (8 reps) by 20 lbs.  I also think my next 5x5 sumo squat will need to go up next week by another 10 lbs (up 40 lbs total since I started this program).  Yesterday was chest and I was able to increase my heaviest incline dumbbell press (again, 8 reps) to 70 lbs each hand, up 30 lbs from where I started.  Also increased on my combo move of close grip press to fly at each rep to 15, 25, 35 - up 15 lbs on my heaviest lift.  Also took some measurements, which I was waiting to do after my program, but couldn't help myself.  Have gained 2 inches around the arms, 4 inches around the chest, nearly 5 inches around the shoulders, but only an inch around the thighs (I think mainly due to that's where I've always carried my weight).  After 20 years I finally found something to give me some newbie gains, lol.  Tomorrow is some morning shadow boxing and then back day over lunch.

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I've always found that I eat less on days when I run, and even on days when I go for 30-40km walks. I've always thought of it as a psychological thing about being fit and healthy though, because I still feel hungry, I just feel more satisfied with what I do eat. I have the discipline to not binge.

I ended up not running yesterday. The weather has been atrocious here with plenty of flood warnings. I've gone for a few walks outside and it was bad enough.

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Hit the end of my 3 week HIIT, asymmetric dumbbell routine, with some decent gains.  Now up to 6-7 chin-ups in a row, foolishly said at a work meeting my goal is to do 50 by years end, so a lot to work on.

Did a 10k trail run with new shoes yesterday, since we’ve had a string of dry days and the trails weren’t mudslides - I haven’t run in 3+ weeks, it felt pretty good but all the leg muscles are now complaining this morning.

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5 hours ago, baxus said:

I must admit that I never heard that someone got less hungry from cardio, especially when combined with strength training. :D 

If you want a cardio that will make you very hungry, go swimming if it fits your training schedule in any way. After 45 minutes in the pool I could eat double my usual amount of food.

Yeah, it’s weird because my appetite is the same as always if I haven’t eaten, or I’m actually even more ravenous because the hunger pangs become actually almost painful, but it’s taking far fewer calories than I’m used to it taking for me to feel full, and I feel full for far longer - even to the point of getting nauseated if I eat even a little too much. It’s definitely impacting my gains.

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Great progress by @The Great Unwashed and @aceluby.  Exercising consistently really does deliver benefits, and not just on the scale or in the mirror, although those are gladly accepted too.

@The Great Unwashed my wife finds that exercise suppresses her appetite too.  I definitely find that my workouts are limited if I don’t have enough fuel in my system, which is why I know any early morning weights session will hit a wall sooner.  If you need some extra calories before workout then a banana and a handful of nuts (I like hazelnuts, or almonds) delivers calories without feeling too heavy.  20-30g of simple carbs or sugars can boost your glycogen right away for exercise, and nuts offer some macronutrient balance and some added micronutrients.

For a post work-out meal, I’m ready to eat sooner after weightlifting than after cardio.  Running doesn’t leave me wanting a big meal soon afterward, although swimming gives a big appetite.  If you want to prime your appetite after a cardio session, then perhaps do some resistance — even sets of slow push-ups and air squats — and see if that makes you feel like eating. 

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18 minutes ago, Tywin et al. said:

@Jaxom 1974,

Two yoga videos this morning, motherfucker! 

Pics or it didn't happen, you downward facing dog!

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1 hour ago, BigFatCoward said:

'Yoga' video, sure!!!!

I’m pretty sure “Yoga videos” means filming ones self attempting various poses for purposes of autofellatio. 

A yoga routine is where you are actually doing yoga. :P

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6 hours ago, Jaxom 1974 said:

Pics or it didn't happen, you downward facing dog!

Artist rendition.

6 hours ago, BigFatCoward said:

'Yoga' video, sure!!!!

Hey man, there's a lot of good ones on YouTube. 

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13 minutes ago, Tywin et al. said:

 

Hey man, there's a lot of good ones on YouPorn. 

Fixed that for you.  

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Long run today, well 12km anyway. Ended up being slower than last week's but it was pretty icy out (snowing when I set off). I also had extra elevation, over 200m by the end. Pace was 5:39/km which is kind of dispiriting to see, but given the conditions I try to stay upbeat - at least I did it. It's still only January anyway. 

I'm glad that I still have the legs for this after taking the last 6 months off, pretty much. I could probably do another km or so if pressed, but I was quite tired at the end and my lungs were fucked afterwards until I took an inhaler. 

Will try to get some more regularly scheduled runs in in the coming weeks. The weather seems to be looking up a bit so that helps, but it's still 0-5c, not ideal. 

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On 1/21/2021 at 9:15 AM, Iskaral Pust said:

Great progress by @The Great Unwashed and @aceluby.  Exercising consistently really does deliver benefits, and not just on the scale or in the mirror, although those are gladly accepted too.

@The Great Unwashed my wife finds that exercise suppresses her appetite too.  I definitely find that my workouts are limited if I don’t have enough fuel in my system, which is why I know any early morning weights session will hit a wall sooner.  If you need some extra calories before workout then a banana and a handful of nuts (I like hazelnuts, or almonds) delivers calories without feeling too heavy.  20-30g of simple carbs or sugars can boost your glycogen right away for exercise, and nuts offer some macronutrient balance and some added micronutrients.

For a post work-out meal, I’m ready to eat sooner after weightlifting than after cardio.  Running doesn’t leave me wanting a big meal soon afterward, although swimming gives a big appetite.  If you want to prime your appetite after a cardio session, then perhaps do some resistance — even sets of slow push-ups and air squats — and see if that makes you feel like eating. 

Wanted to thank you for the advice. I’ve started eating a couple of dried mango slices and a handful of pistachios every morning and it has seemed to act as a jumpstart to my appetite through the day. 

Already noticing more strength and less fatigue through the day, and my workouts are humming now too. 

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I'm going to a personal trainer this Friday to help me get comfortable using a barbell to start a routine with it. I've had one for years I've never used regularly because I'll get nervous that I'm not doing the exercises right and perhaps on my way to some injury that hasn't become apparent. My mother had herniated disc and ended up with a metal rod in her back, chronic pain, and multiple back surgeries. I've heard that it was injury related (I've heard two different stories about the injury too, ha), but I should note that her spine is straight; there is no S-curve. I've noticed that at least one of her brothers and a first cousin have straight spines -- I guess it's something that runs in the family, and they probably have it from birth? But yeah, whenever I've tried to start a barbell routine on my own I always end up nervously backing out before long. I think the thing with my mother kind of haunts me in this way, ha... I'm hoping a few sessions with a personal trainer will help me feel more comfortable using the barbell. 

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At the weekend I focused on variations in my weight lifting. 

Saturday was bench press and rowing, so for bench press I did longer sets of slow reps at a lighter weight, and for rowing I did barbell and dumbbell rows rather than the usual cable rows.

When doing some dumbbell bench press at the end, I tried to do a decline press for a variation, but when I loaded up the 2x70lb dumbbells and reclined back into the declined bench, I slid right off the end of the bench.  That made me laugh.  I had to ditch the weights as I was sliding off. My bench at home does allow decline but it doesn’t have a cushioned ledge for the back of my knees to prevent me from sliding head first off the bench.

Sunday was legs day.  Usually I start with squats and spend nearly all of my energy there, so this time I started with deadlifts. I did surprisingly well considering I haven’t done a deadlift in a few months.  I threw in a few squats at the end, but I have a problem that I’m doing so many sets of one type to feel like I really exhausted that muscle group that then I have very little energy to do the same on another muscle group.  Maybe it’s a lot to expect to do squats and deadlifts in the same session.  

Last night I cleared snow off the driveway for 90 minutes, which left no time or energy for weights.  I’ll try to do shoulder press and pull-ups tonight and then another legs session tomorrow.

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Yesterday was chest day, moved up 5 lbs (each hand, so 10 lbs total) on every lift just to push myself a bit more.  SUPER sore today.  Today was leg day and I moved up those lifts by 5 lbs as well.  Tomorrow is back day where I'll try to move up for those as well.

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Functional fitness at its best :D 

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Nice two-a-day today with 20 minutes of yoga in the morning and an hour of cardio and weights tonight. I also finally bought a nice foam roller and plan on spending 10-15 minutes in a bit after reading. It's so much better than the shit one I've been using for years, but it's probably going to hurt a lot tonight, lol.

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Getting old sucks. Niggly knee injury from nothing, getting worse and worse until today I had to come downstairs on my arse as it had totally locked up. 

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