2021 Fitness Adventures

[Jeffx]

Re: 2021 Fitness Adventures

Still trying to get my strength back to where it was before the Covid shutdown. I didn't do any heavy lifting from April of last year thru October - that's when the gyms reopened in NYC. It was like starting all over again, but my bench is up to 240lbs.....250 on a good day. Not bad for an old man of 60.

[allBthere]

Re: 2021 Fitness Adventures

Vertical jump training and general leg stregth.

Since just before new year I've been doing "knee's over toes guy" excersizes. I noticed him back in September? as I saw a dunker mention his methods and I was looking to get more vertical leap.

I've turned 40 this year and after a couple of kids let things slide, I'm 5'11" about 180lbs. But I have a great basketball hoop in my driveway (adjustable) and I want to test my limits and do things where I 'max out'.

I touched the rim again on 10ft which is cool but I was looking for more. Currently my vert tops out around 30-31" from my right-left plant as I've always preferred that take-off. With all the exercises I'm a bit disappointed that hasn't changed much - maybe half an inch in 6months. But my other plants (left right, left, right singles) are very close to my max, so they have gained multiple inches. If I had to guess I'd say about 3-4" each.

Other side-effects are bigger more defined legs. I do some core as well as that's part of it and once in a blue moon some chest/arms/shoulders but the focus is 90% legs/core.

A sample of some common excersizes:

Nordic curls (regressions)
single calf raises (from a step to allow beyond flat flexion - 40lbs)
ATG split squats with perfect form, sometimes add some weight
slant squats or flat with weights - 100 reps in a session (this is killer)
hip flexor raises and hamstring curls with mokey foot and 20-25lbs/leg)
jumps squats with weight (80-100lbs)
abs roll outs (with that roller hting)
decline crunches
standing oblique crunches w/ weight 30-40lbs in off arm
tibialis raises either leaning on wall or strapping some weight to foot
ATG squats where your knees touch ground and you stay on your toes
Step ups (patrick and peterson) with about 50-100lbs depending on how I feel

SOME plyometrics like depth jumps
all out sprints for about 40m backwards and forwards

other excersizes would be stretching, heavybag work w/ kicks, jump rope, speed bag and some incline chest presses, curls, shoulder raises and rows also swiming here and there jumping in and out of pool, some eliptical cardio and finally just hooping on my net!

So I feel pretty active and in decent shape, I think what I'm missing for more gains is perhaps some intense competition. I'm pleased with my progress on form, range of motion and load for the legs stuff just kind of put off the jumping gains aren't really there. I thought by now I'd be around the 35" mark which is what it was when I was 19-20. I'm looking into a barbell too because the dumbells might not give me enough load and If I did 1/4 squats with like 200+ lbs maybe that would give me more lift. idk, but it's been an interesting journey.

[doubledeuceR6]

Re: 2021 Fitness Adventures

Been back on the Athlean X AX 1 program for bit now and it's going pretty good. Mountain biking is still tough as the rain just keeps on here in Louisiana.

Did the AX 400 which is 100 sit ups, 100 push ups, 100 inverted rows, and 100 body weight squats in 17 min on Wednesday. I had done it in under 15 pre covid so still not quite where I was but getting close.

[KG]

Re: 2021 Fitness Adventures

Been back on the Athlean X AX 1 program for bit now and it's going pretty good. Mountain biking is still tough as the rain just keeps on here in Louisiana.

Did the AX 400 which is 100 sit ups, 100 push ups, 100 inverted rows, and 100 body weight squats in 17 min on Wednesday. I had done it in under 15 pre covid so still not quite where I was but getting close.

What’s a sample workout for Athlean X AX 1?

I wanted to try the series but I’d like to see what a workout looks like first.


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[DJ]

Re: 2021 Fitness Adventures

Productive last couple of weekends: 10K run and 40K bike ride. Have a virtual 10K coming up in mid-August and am searching out areas around town to run that, and also on the hunt for places to go for longer bike rides.

[doubledeuceR6]

Re: 2021 Fitness Adventures

What’s a sample workout for Athlean X AX 1?

I wanted to try the series but I’d like to see what a workout looks like first.


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Typically you have 3 strength workouts and 2 conditioning workouts per week.

Next strength workout is: (60 sec max rest between sets)
1. Kettlebell Swings
3x15
2. Dumbbell drop squat
3× to failure (12 rep max)
3. DB curl & press
3x to failure (12 rep max)
4. Clapping plyo pushups
3x to failure
5. Woodchopper pushdowns (bands or cable machine)
3x to failure (12 rep max)
6. Tubing sword raises (I do them on cable machine)
4 x 12

Next conditioning work out: Intervals

5 min warm up jog

12 × 25 sec all out sprint - 35 sec jog

5 min cool down jog

Sometimes conditioning days are involve jumping rope which I usually just substitute with the intervals. Also days that involve using an agility ladder and cones which I like. Those are usually pretty fun believe it or not. It's a nice change of pace from your typical workout.

The program also comes with his six pack shuffle program which I'll typically do a couple times a week at the end of the conditioning workouts.

[allBthere]

Re: 2021 Fitness Adventures

Typically you have 3 strength workouts and 2 conditioning workouts per week.

Next strength workout is: (60 sec max rest between sets)
1. Kettlebell Swings
3x15
2. Dumbbell drop squat
3× to failure (12 rep max)
3. DB curl & press
3x to failure (12 rep max)
4. Clapping plyo pushups
3x to failure
5. Woodchopper pushdowns (bands or cable machine)
3x to failure (12 rep max)
6. Tubing sword raises (I do them on cable machine)
4 x 12

Next conditioning work out: Intervals

5 min warm up jog

12 × 25 sec all out sprint - 35 sec jog

5 min cool down jog

Sometimes conditioning days are involve jumping rope which I usually just substitute with the intervals. Also days that involve using an agility ladder and cones which I like. Those are usually pretty fun believe it or not. It's a nice change of pace from your typical workout.

The program also comes with his six pack shuffle program which I'll typically do a couple times a week at the end of the conditioning workouts.

wow, the sprints caught my eye. I think it's a vital key to working out that not many people do. That amount of time to go all out is nuts to me though. I'm going 110% for 40-50m six times backwards and forwards (but backwards you can't really max out so hard so I'd equate it to maybe 9 or 10 reps all things being equal) . But I'm gasping for air! What you're doing is like 200m sprints TWELVE times! lol I'd have to look it up but I don't even think olympic sprinters do that - If I had to guess they do a bunch of warmup stuff and go all-out one or two times and do shorter durations.

I know you're not trying to be an olympic 200m sprinter I'm just surprised a program out there is so hardcore - I wouldn't even attempt just out of worry for heart issues lol.

I've seen that dude's channel though, he is about as ripped as you can possibly get, his body fat year round is as low as it goes.

[doubledeuceR6]

Re: 2021 Fitness Adventures

wow, the sprints caught my eye. I think it's a vital key to working out that not many people do. That amount of time to go all out is nuts to me though. I'm going 110% for 40-50m six times backwards and forwards (but backwards you can't really max out so hard so I'd equate it to maybe 9 or 10 reps all things being equal) . But I'm gasping for air! What you're doing is like 200m sprints TWELVE times! lol I'd have to look it up but I don't even think olympic sprinters do that - If I had to guess they do a bunch of warmup stuff and go all-out one or two times and do shorter durations.

I know you're not trying to be an olympic 200m sprinter I'm just surprised a program out there is so hardcore - I wouldn't even attempt just out of worry for heart issues lol.

I've seen that dude's channel though, he is about as ripped as you can possibly get, his body fat year round is as low as it goes.

Yea you definitely have to listen to your body. I don't normally go as hard as I possibly can. I just run normally then back it down to a jog. I'm 44, I'm not trying to pull a hammy or have my heart explode in my effing chest. Lol

I definitely like the intervals though. I love mountain biking and I feel the intervals really help me on those punchy climbs where you need those quick bursts or on the flats where you want to maintain your pace.

[doubledeuceR6]

Re: 2021 Fitness Adventures

Today's conditioning workout is gonna be a good one.

Burpees x 10 every odd minute for 20 min (rest the balance of the minute)

Box jumps x 12 every even minute for 20 min (rest the balance of the minute.

I know I'll only be able to keep that pace for 4 or 5 rounds at best. My goal will be to stay under 30 min.

Love going to the gym on Fridays. Not very many people there making it easy to find space to do these types of workouts.

[doubledeuceR6]

Re: 2021 Fitness Adventures

Today's conditioning workout is gonna be a good one.

Burpees x 10 every odd minute for 20 min (rest the balance of the minute)

Box jumps x 12 every even minute for 20 min (rest the balance of the minute.

I know I'll only be able to keep that pace for 4 or 5 rounds at best. My goal will be to stay under 30 min.

Love going to the gym on Fridays. Not very many people there making it easy to find space to do these types of workouts.

Well I could only manage 8 rounds in 22:47. I was completely gassed and on the verge of showing everyone in the gym what I had for lunch. I probably could've taken a 10 min break and got the last 2 rounds but I was struggling with the burpees in rounds 7 and 8 so I called it right there.

My legs are wrecked after this and doing intervals on Wednesday. Lol

[KSUowls]

Re: 2021 Fitness Adventures

Anyone ever have trouble with motivation to workout? How do people do it and stick with it?

I've always hated working out. Even in my baseball days, hitting the weights or any g specific dat just doing workouts was something I never liked. So sticking to any kind of regiment has always been hard for me, not the difficulty of the workouts but just the activity itself. 3 hours on the basketball court, even at 34 where things hurt, is easier for me than a 30 minutes beach body or any other explicit workout.

The only workout that I've ever enjoyed to any degree is running.

I've worked out more consistently this year than I have at any point in my life. it has not been a very strenuous routine though and so I have tried switching it up recently and do p90x3 to try and get some better results. I don't get any kind of workout high though so it's basically like a chore to me. One that is very easy to just decide skip, which then becomes easier to skip the next day.

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[pietasterp]

Re: 2021 Fitness Adventures

Anyone ever have trouble with motivation to workout? How do people do it and stick with it?

I've always hated working out. Even in my baseball days, hitting the weights or any g specific dat just doing workouts was something I never liked. So sticking to any kind of regiment has always been hard for me, not the difficulty of the workouts but just the activity itself. 3 hours on the basketball court, even at 34 where things hurt, is easier for me than a 30 minutes beach body or any other explicit workout.

The only workout that I've ever enjoyed to any degree is running.

I've worked out more consistently this year than I have at any point in my life. it has not been a very strenuous routine though and so I have tried switching it up recently and do p90x3 to try and get some better results. I don't get any kind of workout high though so it's basically like a chore to me. One that is very easy to just decide skip, which then becomes easier to skip the next day.

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100% with you on this. I've hated every day I've ever worked out. Like a lot of people, I used to stay in shape by playing sports, and that was good enough. Of course as I got older, the opportunities to play sports regularly dwindled and my general fitness level declined, so I had to start going to a gym for the first time in my life. I hated it the first time I ever did it, and I hate it now. Every day I've ever gone I've had to force myself.

There are people that love it, or at least don't mind it. Some people feel refreshed or invigorated or whatever after they go. That's not me. I have tried various tricks and strategies to basically fool myself into going, but it's a struggle every day. The only advice I can offer is by far the hardest part about working out for people like us is getting your rear end out the door. Once you've done that - you're 99% of the way there.

All I can say is make modest goals, don't beat yourself up if you don't meet them, and even if you go for 20 minutes and don't even break a legitimate sweat, that's 20 more minutes than you were going to do otherwise. Little victories. Pat yourself on the back for getting to the gym (or wherever you work out). It seems lame but I've even complimented myself out loud (to the weird stares of others at the gym...) just for showing up some days. Whatever works for you.

But you're not alone. Motivating to work out is the single hardest thing I do most weeks (sadly).

[LowerWolf]

Re: 2021 Fitness Adventures

I switched to a new gym in January of 2020. Got in a good groove going just about every day. Then COVID hit. I've been unable to get back in that groove. I went a few times early in the year, but yesterday was the first time in about five months I've gone. And, of course, I skipped today.

[Fresh Tendrils]

Re: 2021 Fitness Adventures

Motivation to work out isn't really something that I consider anymore. It's basically just another task on my list to check off for the day.

Now, there's definitely days where I don't want to do it, but for the most part once I get through the first ten minutes I've broken through that wall.

To me the most important parts of motivation is to be exercising it for yourself and not a result of some outside pressure or influence. The second part is finding a workout or series of workouts that will keep your interest and maybe even find fun. That's going to be different for different people, but just keep trying different things until you find something that clicks.

[AUChase]

Re: 2021 Fitness Adventures

I think the biggest hurdle for me is the only time of day that I can work out is early in the morning so I have to set an alarm clock for 4:25am. That is pushing it because I usually get 5-5:30/45 to workout and I'm about a 4 minute drive from the gym. I have to be gone for work by 6:25 at the latest and still help get my kids going in the morning.

Getting up at 4:25 Gives me about 30 minutes to get awake, stretch, and drink some spark. I know it's contributing to a MLM but I like it and it doesn't give me any of the weird side effects that other pre workout stuff does. If certain pre-requisites aren't met then It's not happening like I have to be in bed no later than 9:30 and for me that's really hard to do especially with sports interests, kid's activities, or trying to catch 1 episode of a show/play a game.

I'm too much of a curmudgeon to deal with the afternoon or night gym crowd. It's more likely I run into someone I know or have to deal with 4 kids trying to work out together and hogging the equipment. The morning gym crowd is all business and just trying to get a workout in before the day starts.

It's wild how much has become more difficult after I crossed the 30 threshold. When I was still in the Navy I would have days where I drank until 1am and still got up for morning PT at 6..