Anyone want to shape up in 2018? A continuing journey.......

rgambs

Whew!  There's nothing like a 30 rep leg press to just scorch those thighs.

markymark550

rgambs said:

markymark550 said:

First workout since last Thursday. Hate it when life gets in the way lol. Leg day today and I can already tell the DOMS is going to be bad tomorrow. Finished the workout with lunge walk - 50 per leg. It's been a while since I did those and I had forgotten how much they suck lol.

Leg day here.  I haven't been getting much quad stimulation in squats, my body mechanics (long torso, short tibias) put all the weight on the posterior chain even with foot variations, so I'm focusing on leg presses and extensions to bring the quads up.

Do you do front squats? Those are supposed to work the quads more than back squats.

For isolation, I really like the extensions. I really feel the contraction with them. I find that I try to ego lift on the leg press too much.

mcgruff10

rgambs said:

mcgruff10 said:

rgambs said:

50 reps and I collapsed on 51

Nice bud! Couldn't hit the gym today so I did some cardio at home at did 40 push ups.  My goal is to do something every single day for my body.

Thanks, I felt pretty good about 50 straight without a pause, and then I looked up the record for non-stop push-ups expecting it to be between 700-800... it's 10,500 some!

10,500?!  that is insane!  

rgambs

markymark550 said:

rgambs said:

markymark550 said:

First workout since last Thursday. Hate it when life gets in the way lol. Leg day today and I can already tell the DOMS is going to be bad tomorrow. Finished the workout with lunge walk - 50 per leg. It's been a while since I did those and I had forgotten how much they suck lol.

Leg day here.  I haven't been getting much quad stimulation in squats, my body mechanics (long torso, short tibias) put all the weight on the posterior chain even with foot variations, so I'm focusing on leg presses and extensions to bring the quads up.

Do you do front squats? Those are supposed to work the quads more than back squats.

For isolation, I really like the extensions. I really feel the contraction with them. I find that I try to ego lift on the leg press too much.

I haven't been, but I should be.  I was for a while and then I was having some wrist and shoulder pain taking too much of the weight on my arms so I stopped a couple months ago.

I stick to 3 or 4 moderate sets of extensions because I can feel my patellas tracking medially to a degree that makes me worry about the consequences 15 years from now.  I do really well with varied foot placement on linear and horizontal press machine, feet low and weight moderate.  I don't have a problem with ego lifting because I'm not a big enough guy to lift much lol
I can do 6 clean squats and a few more less than perfect at 225 and it hurts a little and leaves me a little shaky legged, and it's nothing to speak of.  Or I can do 20-30 squats at 125 and it's pure hell past 12 reps and I'm even shakier.  I've been hitting all muscle groups twice a week so I go heavy for strength early in the week and light for hypertrophy later, but even my heavy workouts are light compared to many.  I rarely rep below 6, I understand that I'm missing strength gains, but I'd rather be cautious and stay as far away from injuries as possible.

mcgruff10

@home with a sick kid today.  did lots of cardio and abs.  hopefully i'll get to the gym later on in the day.

mcgruff10

Added on biceps and triceps plus 1.6 miles in ten minutes on the elpitucal 

FoxyRedLa

I can't stop thinking about Wrigley

mcgruff10

hit all my goals last week, ate better and drank a lot less.  Thanks to gambs for the idea of push ups; I have now added 45 pushups on Tuesday's, Thursday's and Saturday's.

rgambs

Good work mcgruff!
I only ran 10 miles last week and my diet wasn't great, but my lifts were excellent, I was sore every day and recovered by the time I worked that group again so that's a good sign.

Did 5.25 miles today to start this week on the right track.

curmudgeoness

Just finished fifteen miles, tougher than I would have liked. The winds shifted, so it's now hot and dry here -- that doesn't help. But I was feeling rough before I started.

I'm finally getting around to my post-holiday diet cleanup. My husband wants to lose weight and I want to drink less, so I'm hoping we will support each other in having healthier habits.

rgambs

You know you got a good workout in when the DOMS starts setting in after 6 hours
It was my first go around with Rear foot elevated split squats, and I do believe I will be going back to those extensively!  Overload the quads and posterior chain with minimal to no spinal compression?  Yes, please.

I wonder if I will be able to walk tomorrow.

jerseyjammer1

Does anyone know of any 5ks taking place in the Seattle/Vancouver area during the week of the PJ shows? August 11th weekend

curmudgeoness

jerseyjammer1 said:

Does anyone know of any 5ks taking place in the Seattle/Vancouver area during the week of the PJ shows? August 11th weekend

It's a bit early to know, since many shorter races won't start advertising this far out. But you can check a website like http://www.runningintheusa.com/  now and closer to August.

curmudgeoness

... maybe put a bug in Ten Club's ear about sponsoring a 5K/10K with proceeds going to local charities?

jerseyjammer1

curmudgeoness said:

... maybe put a bug in Ten Club's ear about sponsoring a 5K/10K with proceeds going to local charities?

Great idea! and thanks for the web link. Ill keep an eye on it

rgambs

Thought I injured some soft tissue in my upper ribcage area yesterday, hurt all day but never severely.
Feels 95% today so it must be fine. 
Weeks off to a good start, 13.5 miles and 3 hard lifts so far.

mcgruff10

Gambs I m really enjoying push ups. Up to 3x16 sets and the back/shoulders are feeling good. Hit up legs on Sunday, back/biceps and abs yesterday and did some pushups today. Gotta hit up the cardio tomorrow. 

SmallestOceans

What do you guys do for abs?

rgambs

Push-ups are a classic and only one other guy does them at my gym.  I don't know why, they are just an all around great exercise, and they make great filler between sets.  I superset push-ups with cable crossovers and the peck deck every time because you just get a great pump and stretch.

I revisited my push-up max this morning, I did 60 straight, with 2 second pauses at 35 and 50.  
Now that I've tested my max, what should be my goal?  Dare I shoot for 100?  And when should my deadline be?

rgambs

I only work abs during backpacking season for stability, and even then it's just 2 circuits through the various machines in the ab room per month.
Strength training in which you always control the weight with good form gives you all the ab strength you need for forward and back stability, so a little twisting work and side to side motion brings it all up to speed.

Core strength is very important for competitive athletes in many fields, but I think it's importance has been way overblown for the average Joe/Jill. 
Of course, if you are skinny enough to show them off, then they have importance in that way, but most folks have enough subcutaneous fat to keep them hidden.