Official Workout/Fitness Thread (Re-born)

[Zonkerbl]

Went from 161 summer 2009 to 194 now (divorce). Trying to ease my way back into shape. Wish me luck guys!

[Chocolate City Jordanaire]

nate, I'm glad to hear you're doing well. Your superior fitness level is probably what is allowing you recover so well and so fast.

My shoulder X-rays and exam showed nothing going on. The doctor told me he thinks it is bursitis. He gave me a shot and the pain got 90% alleviated. That was a couple days ago. Today I started back with doing lateral raises, dumbell presses, and other shoulder exercises with very light weight and moderate reps. I'm going to have to work around the pain smartly, but still go for it.

[nate33]

Tomorrow I will get my shoulder checked out. I've been experiencing quite a bit of pain in one shoulder and my range of motion has been limited. I don't even try to do pull ups. My bench and dips are doable, once I get loose, but I've really let them go for the past two or three weeks due to the pain. Swimming and water activities have been about all I've done lately, aside from shooting the basketball and doing cardio.

My shoulder has been bothering me in the exact opposite way. Pullups don't bother me at all, dips are doable but hurt a bit, but every time I bench heavy weight, my shoulder hurts for the next three or four days.

I've taken a hiatus from lifting over the past 3 weeks to try and heal up. I'm going to start lifting tomorrow. I hope it's better.

[Induveca]

Nate, try light dumbbells. Whenever I've hit that kind of wall lifting, for whatever reason machines made it worse. Just too easy to contort your body and compensate.

[nate33]

I lift free weights. I dont have the equipment to put together two dumbbells heavy enough to give me a workout.

[nate33]

I lift free weights. I dont have the equipment to put together two dumbbells heavy enough to give me a workout.

[Induveca]

Flat bench press wise....if your shoulder hurts work on rotator cuff and angled cable exercises for the shoulders (all 3 angles) and do more isolation exercises on triceps/biceps/chest for a month.

Whenever you hit that type of ceiling on bench it's a real risk of injury. Only way to break through without injury is strengthening all the muscles involved separately.

Another great exercise to strengthen this entire area is the breathstroke in the pool.

[nate33]

Thanks Induveca. I'll try some isolations.

[Chocolate City Jordanaire]

Went from 161 summer 2009 to 194 now (divorce). Trying to ease my way back into shape. Wish me luck guys!

Good luck, Zonkerbl! You can and you will in time.

[crackhed]

Jogging to music? Unplug for a safer workout [msnbc]

interesting article but i'm gonna have to align myself with the comments of one of the readers... "Jogger to scientists and busybody politicians: STFU and let me enjoy my friggin workout."

jogging legislation is a little ridiculous.

[dobrojim]

finished Vermont 100 again on Sunday morning

27 hours 47 minutes.

3 years, 3 starts, 3 finishes.

A little faster this year than last. Was on pace for a possibly
considerably faster finish for a while. Faded in and out in the
last 30 miles.

jogging to music is good. But I wouldn't use sound isolating earbuds.
It's possible to use open air style phones and still be aware of your
surroundings. But earbuds were prohibited in the race.

Steamtown marathon in Oct but next big event for me is the
Reston Triathlon on 9/11. Gotta get in better swim shape btw
now and then.

[pancakes3]

i like that this board is unwavering in its honesty. you'd figure most boards talking about their personal sports/fitness would be a string of "i'm 6'2 and in good shape. if you put me on the heat i could definitely hold my own at pg for 30ish mins.". for the record, i just bought an iron gym (pull-up bar you hang on the doorframe) and every time i use it i'm scared i'm going to tear the roof off because it creaks.

[nate33]

finished Vermont 100 again on Sunday morning

27 hours 47 minutes.

3 years, 3 starts, 3 finishes.

A little faster this year than last. Was on pace for a possibly
considerably faster finish for a while. Faded in and out in the
last 30 miles.

jogging to music is good. But I wouldn't use sound isolating earbuds.
It's possible to use open air style phones and still be aware of your
surroundings. But earbuds were prohibited in the race.

Steamtown marathon in Oct but next big event for me is the
Reston Triathlon on 9/11. Gotta get in better swim shape btw
now and then.

I missed this when you first posted. Great job, as usual, Dobrojim. I just couldn't imagine going 100 miles. That's got to be miserable.

[Chocolate City Jordanaire]

Without even intending to do so it seems I am eating like a caveman.

http://shine.yahoo.com/event/green/pale ... d-2514781/

Paleo Diet: Smart eating or latest fad?

The idea is simple: You eat a diet that's gluten-free, but rich in lean, organic meats, fish, poultry, eggs, vegetables, fruit and nuts. As much as possible should be sourced locally. You exclude grains, legumes, dairy products, salt, refined sugar and processed oils.

http://thepaleodiet.com/ The Official Site

(LONG POST BELOW--but I think somebody might benefit from me going into detail)

I changed my eating habits over time and what I am doing is very similar to that above. I eat salmon, turkey, skinless chicken breasts and thighs, pork loins and chops, and steak (I love ribeye). I don't get organic meats due to time and money constraints, but I'm aware of the need to get meats not treated with hormones. I ALWAYS grill my meat (using the George Foreman Grill). I also season with herbs that are MSG free and very low in salt.

Other areas where I adhere to the caveman diet: I don't touch the white sugar, don't eat white rice or white bread. I eat less and less wheat bread, now that I have learned a bit about gluten's harmful effects. I don't drink much milk at all, even though I love it. Casein in milk produces similar harmful effects. Last and VERY IMPORTANT is that I eat a lot of fruits and vegetables now and intake very little sugar in drinks or otherwise. I eat fruit (along with some protein) right after my workouts. I love almonds and eat them in moderation despite the high fat content.

I differ from the diet is I like black beans for their protein content. I still eat wheat bread, as I mentioned. I eat a lot of oatmeal and love Fiber One bars. So, I'm not against legumes per se. I also believe in keeping the fiber content up as it reduces the gut big time. My weakness: I still go on an occasional Snickers or M&M or Pay Day bar frenzy and I also like McDonald's apple pies and sundaes. I am a caveman who likes candy.

*I also supplement the diet with a multivitamin and with CoQ10 for joint relief, and I take in a good bit of soy/whey protein as a supplement.

Does the caveman diet work? For me, without a doubt, YES!

The results have been increased lean muscle mass and a lot less body fat, even though I have only dropped about 25-30 pounds. I am WAY, WAY stronger and faster than I was just 6-8 months ago. My stamina is also way better. I've gone from being a fat dad to being able to sprint past the kiddies on the soccer field. I swim much faster and go much farther on sprints before getting tired. I have energy now to work out in the morning and to walk in the early evening. Everything is better now. Women who had stopped speaking or seeming to notice are going out of their way a lot of the times to be nice now.

I feel so much better that I am sure I will adhere to this kind of diet all my days.

[nate33]

My diet has gravitated more and more to the Paleo diet as well. The premise of the diet is that we should eat the foods that we evolved to eat. We are essentially cavemen biologically, so we are better off eating what cavemen ate. Cavemen didn't have agriculture.

There is some disagreement among the Paleo crowd on milk. Lactose intolerance was the norm for humanity for thousands of years. However, a significant portion of the human population, particularly Northern Europeans and others cold climate races, have evolved in the past 10,000 years to be able to drink and process milk throughout their adult lives. In that sense, us northern Europeans are a different breed of cave man: cavemen who like milk. As such, I have incorporated plenty of milk and dairy into my diet. You, being more recently from the African continent, are probably less adapted to milk.

I haven't been able to kick sugar completely. I read the message boards of Paleo enthusiasts from time to time and see that by sticking to their diet, they've reached a point where they have no desire whatsoever for sweet things, and they actually feel kind of sick after eating to much sugar or carbs. I still like my ice cream (and french fries) too much to get to that point. I'll cross that bridge if my weight ever becomes an issue.

[W. Unseld]

If I could kill my sweet tooth, I think that would do wonders for me. I'm literally addicted to ice cream; I've gone cold turkey on it several times and made it 3 months once but the desire for it never, ever went away.

In other news I started lifting again b/c I was gaining weight and read that a good leg workout would help the body burn calories longer but I'm gaining weight on that too. At this point my basketball game consists of setting pics and hitting open jumpers.

[Nivek]

If I could kill my sweet tooth, I think that would do wonders for me. I'm literally addicted to ice cream; I've gone cold turkey on it several times and made it 3 months once but the desire for it never, ever went away.

In other news I started lifting again b/c I was gaining weight and read that a good leg workout would help the body burn calories longer but I'm gaining weight on that too. At this point my basketball game consists of setting pics and hitting open jumpers.

Breyers has a low-sugar, low-carb ice cream that's actually pretty good. They sell it on a stick coated with chocolate, and also in the half gallon size. The flavors aren't exotic, and you still end up with some sugar and carbs, but it's waaaaaaaay less damaging than full sugar/carb ice cream.

[nate33]

I just bought an ice cream maker for the wife. I'm going to experiment with various high-fat, low-sugar combinations to see if I can find something that'll taste good but minimize the sugar. (There's nothing wrong with fat.)

[Chocolate City Jordanaire]

My diet has gravitated more and more to the Paleo diet as well. The premise of the diet is that we should eat the foods that we evolved to eat. We are essentially cavemen biologically, so we are better off eating what cavemen ate. Cavemen didn't have agriculture.

There is some disagreement among the Paleo crowd on milk. Lactose intolerance was the norm for humanity for thousands of years. However, a significant portion of the human population, particularly Northern Europeans and others cold climate races, have evolved in the past 10,000 years to be able to drink and process milk throughout their adult lives. In that sense, us northern Europeans are a different breed of cave man: cavemen who like milk. As such, I have incorporated plenty of milk and dairy into my diet. You, being more recently from the African continent, are probably less adapted to milk.

I haven't been able to kick sugar completely. I read the message boards of Paleo enthusiasts from time to time and see that by sticking to their diet, they've reached a point where they have no desire whatsoever for sweet things, and they actually feel kind of sick after eating to much sugar or carbs. I still like my ice cream (and french fries) too much to get to that point. I'll cross that bridge if my weight ever becomes an issue.

Wow, nate. It is eerie to read what you said about milk...

My boys know it is BAD NEWS (as in let the windows down in the car and try your best not to breathe if you happen to follow me in the restroom). I cannot handle milk at all now. What you said about adult life is so on target, because I used to drink 4 or more of those half-pints of milk at times for lunch when I was in 7th and 8th grade. I loved milk then and it didn't bother me at all. Not so, as an older guy. Now, a bowl of cereal with milk makes me contribute to global warming.

nate, I don't crave sweets as often and I eat a lot less sweets. (Just occasionally I fall off the wagon.) One suggestion: If you're craving sweets, try eating cherries. I love cherries and grapes. Strawberries, too if they aren't sour.

[Chocolate City Jordanaire]

If I could kill my sweet tooth, I think that would do wonders for me. I'm literally addicted to ice cream; I've gone cold turkey on it several times and made it 3 months once but the desire for it never, ever went away.

In other news I started lifting again b/c I was gaining weight and read that a good leg workout would help the body burn calories longer but I'm gaining weight on that too. At this point my basketball game consists of setting pics and hitting open jumpers.

If you're lifting lower body and getting plenty cardio I guarantee you your jumper will improve.

As far as the actual weight goes, I'm resigning myself to the fact that I am getting older and it is just getting tougher to lose weight. Also, muscle is definitely heavier than fat. I am stuck at only 5 pounds less that I was about 2 months ago, after having lost 25 in less than 4 months. Still, people keep commenting on how much weight I've lost. My pant size is going lower and lower. I can see where my face is back like it was when I was about 25.

Yet, I am 5'8" and 240 pounds.

The good news is I am really feeling tremendous. Just got through shooting baskets for a half hour, doing the elliptical a half hour, swimming a half hour and walking to and fro close to a mile up and down a very steep hill. The walk alone use to make me sweat, huff and puff. Now, I'm going at a fast race walk and barely perspiring and not winded. As for shooting the basketball, I'm more and more accurate now each day and cannot wait until I get to around 210, God willing. As I look now, I get asked if I played football but personally, I want my waistline to come down 4 inches and to lose another 25-30 pounds.

So, I am disappointed in my actual weight but I know something's better. Must be muscle mass.