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 Post subject: Re: Getting into shape
PostPosted: July 15 19, 11:14 am 
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MacGyver of Underwear
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Joined: April 18 06, 7:53 am
Posts: 12426
Location: South City
After all those 50 mile treks (and the training up for them), and getting down to 187 ish, had some vacation and ballooned up to 195, though I'm back on track at 192. (I had mostly been in a 188-192 range for awhile)

I'm possibly testing for 3rd Dan in late Oct, so i've decided 180lbs-184lbs is probably a good training/competition weight, and a reasonable weight to work towards for the next 3 months.

I could see 175-180 as my ideal training weight for competitions in the future, whereas 187-192 is my regular everyday life weight. We'll see.


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 Post subject: Re: Getting into shape
PostPosted: July 15 19, 11:56 am 
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Seeking a Zubaz seamstress

Joined: September 4 07, 1:48 pm
Posts: 24160
Location: St. Louis
lost ~ 6lbs + of water weight on 1 hour easy run yesterday. Crazy land. I know it was hot and all, but I went later and it had a good warm breeze.

I haven't seen any articles on this, but I think since I've had heat exhaustion a few times before my brain remembers, body overreacts with the sweating.

And I am pretty sure sweat evaporating and cooling effect is minimal when fully saturated. Basically I am bathing in warm pissy water.

No big deal, I know this and plan accordingly. Have a race in late Aug I need to ramp up for, which will be a challenge in this heat.


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 Post subject: Re: Getting into shape
PostPosted: August 2 19, 11:15 am 
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tl;dr

Joined: May 21 09, 12:41 pm
Posts: 4506
Day 2 of the CrossFit games and my friend's daughter (Brooke Wells) is in 5th place overall after the first three events. That's much better than where she was at this point last year. She's finished 6th overall the past two years if I remember correctly so hopefully she can beat the this year and at least get into the top 5.


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 Post subject: Re: Getting into shape
PostPosted: August 6 19, 2:38 pm 
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MacGyver of Underwear
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Joined: April 18 06, 7:53 am
Posts: 12426
Location: South City
Back at under 189 and exactly 20% bodyfat today. Watch out last 5-10lbs, here I come.


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 Post subject: Re: Getting into shape
PostPosted: August 6 19, 4:20 pm 
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Official GRB Sponsor of Larry Bigbie

Joined: April 17 06, 9:16 pm
Posts: 27453
Location: No. 16 on the Cards Top 15 Prospect List
Started lifting regularly. Morning workouts at Planet Fitness. Schedule change with our tae kwon do group has ended that hobby for now. I am trying to go 4 times per week, with different exercises M/W, and T/Th. Stretching, cardio, lifting is my routine. 3 sets of 10 of the variety of lifts I do.

Any suggestions on my approach? How often should I increase weight?


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 Post subject: Re: Getting into shape
PostPosted: August 7 19, 9:10 am 
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Seeking a Zubaz seamstress

Joined: September 4 07, 1:48 pm
Posts: 24160
Location: St. Louis
Fat Strat wrote:
Started lifting regularly. Morning workouts at Planet Fitness. Schedule change with our tae kwon do group has ended that hobby for now. I am trying to go 4 times per week, with different exercises M/W, and T/Th. Stretching, cardio, lifting is my routine. 3 sets of 10 of the variety of lifts I do.

Any suggestions on my approach? How often should I increase weight?

Humm. I am probably not your guy here. Do you want bulk? Then I definitely no help (unless it is midsection bulk-har har)
Genaralities:
Cardio, yeah maybe a little to loosen up at the start. But I prefer the main cardio at the end. Doing the cardio with already-fatiqued muscles is an endurance hack I ascribe to. It sort of replicates the final mile , or 15th round etc -without actually doing the 14 rounds of cardio. Kind of a beast.

A little cool down helps too, walk stretch etc.

I am in your age range-and find myself doing the 2 or 3 x10 rep thing. But I think it is too many reps for the big muscles (quads, pecs etc). Squats or lunges, I do 3 or 4 sets times 4 to 6 reps. A shoulder press type lift, 8 reps.

In a squat etc when you are doing sets of 10, then, when you get to that last rep or 2 tendency is to lose form, strain other muscles and hurt yourself.

Increasing weight? - I just wait until I am able to semi-recover from existing weight, and it seems easy enough to maintain without breaking form/straining for a week or two.

For example, my main strength lift is the squat. I haven't done it in 3 weeks. So I will start back in with 40lbs less than where I left off. And I will be hobbling from this. I stay there until the hobbled dissipates (at least a week for me) before working my way back up.


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