2018 Fitness Challenge

[aukevin]

Re: 2018 Fitness Challenge

tdawg,
Thanks for sharing that StrongLifts story, I've been thinking about doing that program. I am a beginner at weightlifting for sure. Last year I realized that I was going to be 40! this year and I wanted to look and feel better, so I started eating better and running 3-4 miles on the treadmill. I dropped from 197 to 175 lbs. At 175 I decided I wanted to start weight lifting to make sure I didn't lose what little muscle mass I had as I was losing more weight. I've also never worked out in my life and have never been very strong lol. So I bought a bench and some dumbbells back in October and I've been pretty good at using them 3 times a week since. I'm at 163 lbs now and can start to see some muscle definition as I've slimmed down, but not much. I'm not sure how effective my workouts are.

I was reading about StrongLifts and I got the spreadsheet you are suppose to follow. So you started with just the bar at 45 lbs? I can't lift much, I 'm only benching 3 sets of 8 reps of 115 lbs. But I don't really want to go back all the way to just the bar. I guess you can start wherever you want, as long as you don't fail the 5x5? Do you feel the StrongLifts program really works out a lot of your muscles? From looking at the exercises it looks good for check, biceps, back, etc. Do your triceps get a good workout too?

[pietasterp]

Re: 2018 Fitness Challenge

The bench and shoulder presses ought to get your triceps pretty good.

Gotta give it some time to show results. Everyone is different. Some people get ripped with minimal effort (pro tip: we hate those guys), others - like the vast majority of us - take a long and sustained effort to start to show any results. But that's okay - we aren't trying to get on the cover of "Muscle", you're trying to get in shape for your health, looking better is a nice side effect.

Sounds like you're off to a great start already.

[tdawg3782]

Re: 2018 Fitness Challenge

tdawg,
Thanks for sharing that StrongLifts story, I've been thinking about doing that program. I am a beginner at weightlifting for sure. Last year I realized that I was going to be 40! this year and I wanted to look and feel better, so I started eating better and running 3-4 miles on the treadmill. I dropped from 197 to 175 lbs. At 175 I decided I wanted to start weight lifting to make sure I didn't lose what little muscle mass I had as I was losing more weight. I've also never worked out in my life and have never been very strong lol. So I bought a bench and some dumbbells back in October and I've been pretty good at using them 3 times a week since. I'm at 163 lbs now and can start to see some muscle definition as I've slimmed down, but not much. I'm not sure how effective my workouts are.

I was reading about StrongLifts and I got the spreadsheet you are suppose to follow. So you started with just the bar at 45 lbs? I can't lift much, I 'm only benching 3 sets of 8 reps of 115 lbs. But I don't really want to go back all the way to just the bar. I guess you can start wherever you want, as long as you don't fail the 5x5? Do you feel the StrongLifts program really works out a lot of your muscles? From looking at the exercises it looks good for check, biceps, back, etc. Do your triceps get a good workout too?

This program is legit. This is my second go around with it and it is awesome. The purpose with starting with just the 45lb bar is two fold. First you want to make sure you teach yourself to do the exercises with proper form with light weight so as you build up to heavier weights you won't get hurt. Second you want to have that continued momentum of accomplishing the weight each workout. Inevitably you will fail as the weights get heavier so if you start too heavy you'll fail quickly and may want to throw in the towel.

As far as muscles work it basically hits every part of the body. Triceps are hit on Bench Press and Over Head Press and even though they aren't isolated they really get killed. Every part of your legs gets destroyed with Squats and Deadlifts. Your core is constantly worked with basically every exercise. Biceps and back with the Rows. Forearms with Rows and Deadlifts. Even calves get worked as you stabilize while doing squats and Overhead Press.

If you really want to do it he has a app for android (https://play.google.com/store/apps/d...ifts.app&hl=en) and ios (https://itunes.apple.com/us/app/stro...488580022?mt=8). It is amazing. I thing the pro version cost $10 but it's well worth it in my opinion. It basically handles everything for you as far as inputting data, warmups, weights, etc.

[DJ]

Re: 2018 Fitness Challenge

Rock N' Roll Arizona Half-Marathon is officially in the books! I ran (for me) a good race; no big swings from mile to mile in terms of pace and aside from the aid stations, didn't walk once during the 13.1 miles. Finished at 2:08, which based on my training, was about what I was expecting. I had a smile on my face as I crossed the finish line and aside from being a little sore today, no injuries to speak of, so in the grand scheme, this was a big success.

Looking forward to taking a few days off now and then figuring out what the next challenge will be.

[Fresh Tendrils]

Re: 2018 Fitness Challenge

I was down with the cold for a solid 3 days. Usually I can get a little bit of exercise in, but this stuff kicked my butt. It was so great to get back into it and really push myself. Friday night had a great back/biceps workout, but my calf cramped up about 10 minutes afterwards and was still sore yesterday.

Strange start to the year so far.

[pietasterp]

Re: 2018 Fitness Challenge

Rock N' Roll Arizona Half-Marathon is officially in the books! I ran (for me) a good race; no big swings from mile to mile in terms of pace and aside from the aid stations, didn't walk once during the 13.1 miles. Finished at 2:08, which based on my training, was about what I was expecting. I had a smile on my face as I crossed the finish line and aside from being a little sore today, no injuries to speak of, so in the grand scheme, this was a big success.

Looking forward to taking a few days off now and then figuring out what the next challenge will be.

Bravo! Great job. Off to a great start in 2018!

I was down with the cold for a solid 3 days. Usually I can get a little bit of exercise in, but this stuff kicked my butt. It was so great to get back into it and really push myself. Friday night had a great back/biceps workout, but my calf cramped up about 10 minutes afterwards and was still sore yesterday.

Strange start to the year so far.

I was also down w/ a mild cold for a few days (who wasn't this holiday season? Seriously...it was like a pandemic or something). As it's been a while since I've been in the gym, the first time back was painful. I get tired and puke-y really easily when I'm deconditioned, and this time it hit me pretty hard. Luckily, it usually goes away by the 2nd or 3rd time back at the gym, but I seriously feel like I have to hurl after like 20 minutes of exercise when it's been a long layoff. Sorta been that way my whole life. It's annoying as hell, but it is what it is - not gonna change my physiology at this point (!).

It's a bit embarrassing, but as I mentioned, the good news is that it goes away by the 2nd or 3rd decent workout. I just know myself at this point and know when I have to give in, even though it's like 10% of what I was used to doing when I was going more consistently.

Just don't give up!

[Qb]

Re: 2018 Fitness Challenge

As far as muscles work it basically hits every part of the body. Triceps are hit on Bench Press and Over Head Press and even though they aren't isolated they really get killed. Every part of your legs gets destroyed with Squats and Deadlifts. Your core is constantly worked with basically every exercise. Biceps and back with the Rows. Forearms with Rows and Deadlifts. Even calves get worked as you stabilize while doing squats and Overhead Press.

Tdawg sums it up well. The Stronglifts guy is quite adamant you don't really need to do any "assistance exercises" to really hit some of the smaller muscles (tri, bi, etc), but recommends dips and chin-ups/pull-ups if desired.

[loccdogg26]

Re: 2018 Fitness Challenge

My goal for this year is a top 10 finish in the Charleston Distance Run. 15 miles of running through the state capital city of WV. This year will be the sixth time of running it but I usually burn myself out by starting in the back of the line. This year I plan on being in the front.

https://Www.charlestondistancerun.com

[Cheese2121]

Re: 2018 Fitness Challenge

Planning on getting back into the gym for the first time since moving up to Vermont to take an ER position. I use to be in very good shape during undergraduate and lost it when i went to veterinary school. Got a long road ahead but excited to get back on it.

[Fresh Tendrils]

Re: 2018 Fitness Challenge

I hate to be a whore, but I wanted to share a couple of routines that always seem to kick my butt and give me a great workout.

Tabatas:
Hasfit has several different ones, but they are mainly split along the lines of with or without equipment (equipment typically only being a pair or two of dumbbells).

Spoiler

<iframe width="560" height="315" src="https://www.youtube.com/embed/PVhfpPUpnoE" frameborder="0" allow="autoplay; encrypted-media" allowfullscreen></iframe>
<iframe width="560" height="315" src="https://www.youtube.com/embed/B047XeWsLoY" frameborder="0" allow="autoplay; encrypted-media" allowfullscreen></iframe>

Cardio Kickboxing:
I typically do these routines with a pair of 5lb dumbbells. By the end my shoulders are wrecked and my core is feeling tight and tense.

Spoiler

<iframe width="560" height="315" src="https://www.youtube.com/embed/z_fHuIHWWi4" frameborder="0" allow="autoplay; encrypted-media" allowfullscreen></iframe>

I just wanted to share in case anybody was looking for something different to add to their routines.

Also, what are some of your guys' favorite go to recipes? I need more breakfast meals than cottage cheese and fruit.

[DJ]

Re: 2018 Fitness Challenge

I'll make some breakfast tacos/burritos that are pretty simple; just scramble up some eggs, add bacon or sausage (I'll go with pre-cooked and heat it up), cheese and some sliced avocados and salsa. Takes less than 10 min. to put it all together.

[Fresh Tendrils]

Re: 2018 Fitness Challenge

I need to start packing my lunch the night before and prepping breakfasts, too. I always forget about eggs. Avocados being more expensive the past year has killed me. I love guacamole and adding cubed avocado to salads.

[WazzuRC]

Re: 2018 Fitness Challenge

Finding time to work out with a 2 year old is super rough. He wakes up at 6:15am and doesn't go to sleep until 8:30pm. By the time we get him down I'm wiped.

[pietasterp]

Re: 2018 Fitness Challenge

Finding time to work out with a 2 year old is super rough. He wakes up at 6:15am and doesn't go to sleep until 8:30pm. By the time we get him down I'm wiped.

I think raising your 2-year-old is your workout.

[KG]

Re: 2018 Fitness Challenge

Finding time to work out with a 2 year old is super rough. He wakes up at 6:15am and doesn't go to sleep until 8:30pm. By the time we get him down I'm wiped.

Yeah it’s tough man. I have a 4yr old and a 16 month old. The last year was tough with sleep. Often I’d have to decide between sleep and working out, especially since it took my youngest over a year to sleep through the night.

Sometimes though, my best workouts would be when I’m dead tired. Just try to do your best when it comes to eating. I find that I make poor rating decisions when I’m dead tired or let myself get really hungry.

Hang in there though, it gets better.


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