In Fitness and in Health
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The other thing that has me all moist at the moment is Bullet Proof Coffee SHIT IS SO GOOD! Can't even describe the impact/effect it's had on my brain THAT GOOD!
https://www.bulletproofexec.com/how-to-make-your-coffee-bulletproof-and-your-morning-too/
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trying to average run/walk 25 miles a week for 2016 & continue with my moderate bell training
thanks ironheart forum for getting me moving
special thanks to @derivative666 & other dudes around my age that have shown me it can be done if you put in the work
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About 6 months ago, fell over and landed on my hip, I've had a pain in the hip ever since. I thought nothing much about it until I was walking with @kai in Bangkok and she remarked on how bad I was limping. A couple of friends also recently commented on how much I was limping, and a few times recently, my right leg has just collapsed…..
That was the kick I needed up the arse to do something about it. So, I went to the Dr's. Basically my muscles around the hip have atrophied and my right buttock is effectively disappearing....And I though my weight loss was down to a better lifestyle
It's actually an interesting lesson in how if something happens slowly, you learn to adapt. I simply had no idea I had anything significant wrong with me.
I have a course of physio lined up. I also checked with the Doctor, regular kicking the cats should help too.....
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thanks for giving this thread a bump mikey @madmonday …
since moving to switzerland 2.5years ago, eating right/healthy and staying in shape by being active and going to the gym or running a couple of miles a few times a week were things i didn't came along to do very often, unfortunately -.-
so i´ve gained all the weight back which i have lost during my whole30 and switching to paleo.now during my 3week christmas and new years holidays, i´ve came to the conclusion to get back in shape for 2016. went to the gym a couple of times and went for a couple of runs through the forest with the missus.
really feeling it again and i really hope to stay at it...even after going back to work on monday
edit: physio is a great thing @Giles …also in for my six session on wednesday and it really amazes me on how things get better and better each time i´ve been there. wishing you the same great feeling/experience sir... so let´s hope for a really fast recovery...just thinking about the cats ^^
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get on it @Finn666 , although a bit younger than me, you tend to be one of my motivators as well.
let's get it
oh & @Madame Buttonfly , please stop pushing @Giles down when he isn't quick pouring your wine, it's not nice to abuse our spouse, no matter how annoying hahahahha
get better G$
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@Finn666 I put on some weight at the end of 2014 / start of 2015, lost 7 to 8 kg during the second half of the year, then put it all back on again during November and December.
OK, in part that was down to recovering from surgery, and discontinuing a prescription drug that has weight gain as a known side effect. But it's really annoying.
I've got a suspicion that something might be an underlying cause of various unrelated health issues. When I brought it up, the doctor agreed it's a possibility. But I'm currently waiting for test results to see whether or not I've got it, or am just suffering from hypochondria!
@Giles I hope that your hip recovers soon. Are you sure that this hasn't been caused by heavy IH denim being able to stand up to more abuse than your body? In which case, might I suggest…
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In my time off recently I've been going ape crazy with swimming. I've always liked it, but have REALLY gotten hooked! Doing 1km every day, changing the stroke up daily…It's GOOD!
damn that ended soon after this post, pretty much as expected tho. Started working July 7, kept to 3 days a week, gained 2KG's over the year, cycled less due to more rain and travel. All in all I'm even keel but ever slowly going the wrong way (some of it I wonder if it's muscle growing as I am still pushing harder every cycle, every swim etc…)
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The other thing that has me all moist at the moment is Bullet Proof Coffee SHIT IS SO GOOD! Can't even describe the impact/effect it's had on my brain THAT GOOD!
https://www.bulletproofexec.com/how-to-make-your-coffee-bulletproof-and-your-morning-too/
And that still stands too, I go on/off it regularly to see if it makes a difference, it really does.
PS Giles, not good old chap!
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inspired by @neph93 - I figured I would try to revive this thread.
Anyways, I have been wanting to do a "IH Training" series for a while, so I figured I would post up workouts that myself and my clients do throughout the week and see if anyone from across the IH globe wants to do them as well. I know a lot of you guys have personal trainers, so don't try to go behind their backs and do more than your body is ready for! However, like a lot of us simply trying to stay fit so we can keep up with our kiddos, having a bit of guidance is always nice to have. I figured this could be a fun way for us all to stay accountable to each other and have some fun/shared misery in the process.
Anyways, here is the workout we did today:
3-5 Rounds, each section for individual time, of:
500m Row of a Concept 2 erg
15 Reps Bench Press*rest as needed in between movements and in between rounds, but try and limit rest between rounds to 2-3 minutes so you don't get cold.
Obviously bench press is not a movement that you are trying to "rush" (for safety sake) but the time is a good indicator is you should lower the weight or increase the weight throughout the workout. If you are completing the 15 reps Unbroken, and under 45 seconds or so, you should probably increase the load. If it is taking you more than 2 minutes to complete the bench press reps, each round, I would suggest lowering the weight until you can complete the work in 2-4 sets in 1:15-2:00.
Anyways, here are my times… i'm not great at rowing and I am downright horrible at bench press, so this was a struggle for me, but glad I was able to get it done today!
Round 1: Row- 1:38 / Bench- 1:15 @ 135# (61kg)
Round 2: Row- 1:51 / Bench- 1:45 @ 135#
Round 3: Row- 1:51 / Bench- 2:20 @ 135 (this is where I new I should drop weight to keep with the pacing
Round 4: Row-1:55 / Bench-1:08 @ 115# (52KG)
Round 5: Row-2:00 / Bench- 1:40 @ 115#Anyways, if anyone has the equipment and wants to give this one a try, post it up! I'd love to see how everyone does!
*If you are new to weight training or using the erg, I would suggest completing the following version:
5 Rounds of 300m Row
Rest 2 Minutes
10 Bench Press
Rest 2 MinutesThis should keep the overall workout around the same time frame and make it so you don't feel as winded after every row - which happened to me!
Anyways, Cheers everyone.
Adam
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Thanks mate, very interesting and the enthusiasm is much appreciated! Trying to get back into shape myself but commuting and old injuries are fucking killing me!
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The easiest way to kickstart a program is to make yourself go somewhere. Once you leave the house, it's game time. Home gyms hardly ever work unless it is completely necessary.
Even if it's a quick bike ride to a park or jogging trail, dedicate at least 3 hours to yourself each week.
Easy workouts to get started with that take zero equipment and zero money:
1. 800m run
50 Burpees
800m run2. Run 1 mile - every Minutes on the minute perform 20 air squats or walking lunges
3. 3-5 rounds of:
50 jumping jacks
40 air squats or lunges
30 sit ups
20 push ups4. 100 Burpees for time… If you finish in under 10 minutes try 150 Burpees next time.
5. 200m of walking lunges - everytime you have to stop moving perform 20 sit ups.
6. 150 push ups- everytime you have to stop run a 100m sprint.
7. If you have a jumprope (a lot of people with kids have one laying around, perform:
5 rounds of:
30 jump ropes
20 sit upsEnjoy
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I tend to agree with the home gym thing not usually working, but it's a necessity for me right now with work and a young son. I stay pretty focused and have had great results in the last year or so. Abdominal is my downfall but working on it. Had surgery on my back and stomach twice so I'm extra cautious.
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Glad to hear you are making it work for you Traser! Yes, be very careful, but think overall core building not just abdominal focused movements - sit ups and plank holds flex and build a lot of internal pressure, so movements such a lightweight deadlifts and front squats will help build the back as well as the stability in the obliques and lower abdominals up without putting too much strain on any areas that may bother you. I also love farmers Carrys for just about any need - all my back/shoulder/ankle rehab clients get very used to doing farmers carries and sled pulls - gets a similar CNS response as does heavy lifting while building bone density and core stability at he same time. You can grab any heavy items out of your garage and just start walking. Sets goals with certain weights like 100m, 200m or even 400m without dropping the items!
Keep up the great work dude!
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I can't get on with home gyms. I need to get out and into an appropriate place. I also struggle with the large commercial gyms (and the morons that frequent them). Luckily I have a newish, small place not far from my home. It has a decent amount of kit, no windows and it's dead in the daytime. Winning. The only downside is no PT's or even staff to get tips help from. It's all CCTV security monitored.
Here's my back-to-basics lifting program. It's basically a beginners 3 day a week fullbody split I found online:
Workout A
Warm up: 10-15min cardio rowing, Reverse cable flyes 2x15 (v. low volume, just warming up and strengthening my buggered up shoulders)1. Barbell Squats 3x10
2. Barbell Bench Press 3x10
3. T-bar Bent Over Row 3x10
4. Calf Raises 2x15
5. Tricep Pull-downs 2x15
6. Decline Ab Crunches 2x15Workout B
Warm-up: 10-15min cardio rowing, Rotator Cuff Extensions 2x15 for shoulder1. Barbell Deadlift 3x10
2. Lat Pulldown (Wide grip) 3x10
3. Seated Dumbbell Shoulder Press 2x15
4. Dumbbell Bicep Curls 2x15
5. Rotation abs 2x15Week one:
Monday: Workout ATuesday: Mountain walk w/dog
Wednesday: Workout B
Thursday: Mountain walk w/dog
Friday: Workout A
Week two:
Monday: Workout BTuesday: Mountain walk w/dog
Wednesday: Workout A
Thursday: Mountain walk w/dog
Friday: Workout B
Then rinse and repeat.
Sometimes I think it's too basic. I miss some of my faves (Romanian deadlifts, Incline dumbell bench press etc) and I miss doubling down on muscle groups (I actually love leg day) but that'll come when I get my strength back. I'm not sure what to do about diet though, should I actively cultivate a calorific deficit? Use supplements? Not sure yet. The important thing now will be getting in the gym and working hard 3 days a week.
