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post #121 of 465 (permalink) Old 10-10-2016, 01:35 PM
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Re: Exercise Motivation Thread

In addition to motivational, this thread is turning out to be good for accountability. I was thinking about skipping my jog this Saturday but thought, "NO, I posted that I'd do it so I'm gonna do it", and I did. So thank you all for unknowingly motivating me to get up off my azz Saturday morning.

So here's this week's workout routine:

Tues- Shoulders
Shoulder Press - 1/10, 1/20, 1/30 (1=Max weight; 10=50% max, 20=40% max, 30=30% max) 1 Rep set every 5 minutes: These SUCK!
Front Raises - 4 sets of 15 @ 2 minutes per set
Nose Breakers - 3 sets of 12 @ 2 minutes per set

Wed - 30 min METCON
2 sets of each round, 5 min per round
Rope Slams (20)/Plank (1 min)
Push Ups (20)/Front Lunges (20)
Kettlebell swings (20)/Goodmornings (20)
Step Ups (10 each leg)/Jack Knifes (20)
TRX Pulls Ups (20)/Mountain Climbers (20)
Air Squats (30)/Leg Raises (20)


Fri - AMRAP Chest/Back
Alternating Bench Press (max 8) & Pulls Ups (max 20). As many reps as possible, 4 minutes per round
10 Min Metcon - 10 Burpees, 1 min Jump Rope

Sat - HIIT Run - 1/4-mile jog, 1/10-mile sprint for 40 minutes.

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post #122 of 465 (permalink) Old 10-10-2016, 02:34 PM
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Re: Exercise Motivation Thread

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Originally Posted by tropicalbeachiwish View Post
Is it better to work out before eating or after eating? I wouldn't be able to work out if I was too hungry nor if I was too full, but just curious on which is better for you in terms of burning calories/fat?
As @EllisRedding stated, there are different views on this. Personally I think more than one approach can work, but it has to do with hormones and whether you are burning carbs or fat.

I workout before eating breakfast, but I do have a glass of water with beef gelatin and my supplements when I get up. I fast for about 11-13 hours before breakfast. This puts my body into a state where all the carbs have been processed and my body has to burn fat. I would rather burn fat for my workout than carbs. When I get done working out, I'm hungry and I usually have a green smoothie. However, I have started having meat first, then my smoothie. I never add protein powder to my smoothie as it doesn't agree with me.

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post #123 of 465 (permalink) Old 10-10-2016, 04:02 PM Thread Starter
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Re: Exercise Motivation Thread

@Lila nice looking week ahead of you! I definitely agree that posting does help give that little extra push/motivation, so hopefully more people will follow!

As for me, I had to work today but worked from home. Had a quiet window though so hit the gym at 7am. Naturally by 8am I got an urgent email that I needed to work on, so ended up getting my squats done at the gym and after I took care of work at home I got in my bench/accessory workout in my home gym. Shoulder is feeling better so slowly getting back to benching, nothing heavy yet though.

Dropped cardio/tabata the past two weeks as I was a bit worn down, will start incorporating back in over the next week or so.

Also need to do a better job of tracking my macros simply b/c I am probably undereating pretty significantly, especially when you factor in my workouts.
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post #124 of 465 (permalink) Old 10-10-2016, 05:42 PM
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Re: Exercise Motivation Thread

@EllisRedding, I understand the struggle with the macros.

My diet goals are 25% carbohydrates, 35% protein, and 40% fat but I struggle getting the protein to meet targets. I can't do more than two protein scoops a day (one in the morning and one in the evening). More than that and it upsets my stomach. I try to get the rest from other sources but it's still tough. I had a trainer once tell me that because of my metabolism, my breakdown should be even less carbs and more fats. There's no way I could do this logistically.
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post #125 of 465 (permalink) Old 10-10-2016, 07:33 PM Thread Starter
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Re: Exercise Motivation Thread

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@EllisRedding, I understand the struggle with the macros.

My diet goals are 25% carbohydrates, 35% protein, and 40% fat but I struggle getting the protein to meet targets. I can't do more than two protein scoops a day (one in the morning and one in the evening). More than that and it upsets my stomach. I try to get the rest from other sources but it's still tough. I had a trainer once tell me that because of my metabolism, my breakdown should be even less carbs and more fats. There's no way I could do this logistically.
I have always had good luck with 40(p)|40(c)|20(f). Problem is, my maintenance calories are somewhere in the range of 3,000 or so, and trying to get that in when I am away from home 14 hrs a day is a bit too much. I do rely on a lot of protein shakes and whole milk, but it is tough to get actual food in. I have breakfast at work which will either be some sort of egg white sandwich or I will eat a Lenny & Larrys Cookie. Lunch ends up being my main meal since I will go out to grab some lunch. By the time I get home around 7pm after being gone since 5am I am not really in the mood to cook myself anything, so typically I will have a shake for dinner. Doesn't help as well that I am a picky eater lol. I haven't had much of an appetite the past month or so, and sure enough I ended up dropping 10lbs or more in that time. I just need to start logging my food in for a few days so I have a better idea of how far off I am.
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post #126 of 465 (permalink) Old 10-15-2016, 06:23 PM
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Re: Exercise Motivation Thread

Went to the gym earlier, it was great. Tiring but great.

I've been looking up 'speed workouts' whereby you go slightly faster, not losing good form of course, than you would a regular workout. So, I did lower weight, 5 sets, with 12 reps for all of my exercises today - and they were : deadlifts (only 100 lbs), jumping squats, kettlebell swings, seated cable rows, wood choppers/side swings (that's for core work) and bicep curls. Then, 2 mile run after, and can't wait to meet my man for dinner. lol

Happy weekend to everyone, keep up your awesome work!

Sometimes, you fall in love with the most unexpected person, at the most unexpected time. ~ Unknown
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post #127 of 465 (permalink) Old 10-17-2016, 08:34 AM Thread Starter
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Re: Exercise Motivation Thread

@*Deidre* Nice job. Moving faster (even a little) can wear you down quick, sounds like a great workout.

@Lila so how did your weekly planned workouts go?
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post #128 of 465 (permalink) Old 10-17-2016, 09:25 AM
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Re: Exercise Motivation Thread

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Originally Posted by EllisRedding View Post
@Lila so how did your weekly planned workouts go?
Weeeeelllll.....not so good. During my work-out Wednesday, my foot and ankle started going numb. I have had these symptoms before and thought I had reinjured my back but looks like I have bone spurs growing on the vertebrae above and below where I had disc surgery couple years ago. The spurs are tightening the space around the sciatic nerve just enough to cause muscular weakness. Getting MRI this week. Hopefully it's something I can easily treat with lasers. Keeping fingers crossed. I'm taking a break from my workouts until I get confirmation on what the heck I'm dealing with.

I don't know how athletes deal with these types of injuries day in day out and still play at their level. It's amazing.
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post #129 of 465 (permalink) Old 10-17-2016, 09:28 AM Thread Starter
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Re: Exercise Motivation Thread

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Weeeeelllll.....not so good. During my work-out Wednesday, my foot and ankle started going numb. I have had these symptoms before and thought I had reinjured my back but looks like I have bone spurs growing on the vertebrae above and below where I had disc surgery couple years ago. The spurs are tightening the space around the sciatic nerve just enough to cause muscular weakness. Getting MRI this week. Hopefully it's something I can easily treat with lasers. Keeping fingers crossed. I'm taking a break from my workouts until I get confirmation on what the heck I'm dealing with.

I don't know how athletes deal with these types of injuries day in day out and still play at their level. It's amazing.
Real sorry to hear, hoping for the best with the MRI.

As per the bolded, access to the best medical staffs and the best "drugs" ... lol
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post #130 of 465 (permalink) Old 10-17-2016, 09:43 AM
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Re: Exercise Motivation Thread

Reporting in. Been to class every day since my last post. Got new sneakers and they suck. The search continues. @Lila hope you heal soon it sucks to get an injury and be off workouts. I get quite depressed when that happens.

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post #131 of 465 (permalink) Old 10-17-2016, 10:27 AM Thread Starter
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Re: Exercise Motivation Thread

My weekly update, I continue trying to work through some nagging injuries. I did various squats versions on Mon, Wed, Sat (back, front, pause, ballistic) working anywhere from 135lbs - 335lbs. DLs are my usual convention and sumo stance. Continue to slowly add back in bench press as my shoulder in feeling better. As far as accessory work, doing a lot of lighter shoulder exercises, cable pulldowns, skull crushers, DB lunges, etc...

This week I can't work out Mon and Tues since I need to be at work at 4:30am (not complaining, Monday squat session looks brutal lol), so I will just get 3 workouts in this week. My hope is to be somewhat back to 100% and pushing myself harder by the beginning of November.
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post #132 of 465 (permalink) Old 10-17-2016, 10:28 AM
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Re: Exercise Motivation Thread

What equipment do you guys use at home, or do you all just go to the gym?
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post #133 of 465 (permalink) Old 10-17-2016, 10:34 AM Thread Starter
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Re: Exercise Motivation Thread

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What equipment do you guys use at home, or do you all just go to the gym?
I have a gym at home but mostly go to the local gym (only 2 minutes from my house)

At home I have a rack (not my chesticles you perve!) and bench (can lay flat or be inclined). Most stuff I can do here (i.e bench press, squats, overhead press, pullups, dips, etc...). I also have a set of interchangeable dumbbells as per below. I can go from I think 15lbs to over 100lbs, nice getting the flexibility without needing a wall full of dbs. Another popular option are powerblocks.



I also have a medicine ball, battling ropes, and prowler at home. In addition, my W has one of those connected spin bikes.

I do also have rubber flooring where my home gym is.
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post #134 of 465 (permalink) Old 10-17-2016, 10:53 AM
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Re: Exercise Motivation Thread

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What equipment do you guys use at home, or do you all just go to the gym?
Handweights, a chair, the rail at the foot of my bed. I actually workout in my bedroom.

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post #135 of 465 (permalink) Old 10-17-2016, 11:54 AM Thread Starter
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Re: Exercise Motivation Thread

Good article on Tabata:

https://www.t-nation.com/training/ta...thod-perfected

I have been doing on the Elliptical or some combination of medicine ball slams / battling ropes.

Quote:
In the book, The Way of the Peaceful Warrior, there's a great moment where Millman is standing on a bridge. "I wonder how deep the water is?" he wonders aloud. His mentor, Socrates, picks him up and throws him into the water. Millman no longer has to wonder.

If I could make most people stop doing one thing, it would be wondering. This is especially true when it comes to the Tabata method, an interval training concept I first introduced to T NATION in 2004.

I've received thousands of emails and forum questions about Tabata. Most of these fall into the "I wonder" category.

"Dan, I wonder if I can do it seven days a week?"

People who ask questions like that need to be thrown into the water. In other words, if they ask that question then it's clear to me that they've never actually tried Tabata!

Tabata Refresher
For clarity, let's revisit what Japanese researcher Izumi Tabata said. His epic line was: "Six to eight very hard 20-second intervals with 10-second rest periods may be one of the best possible training protocols."

A Tabata workout looks like this:

Work for 20 seconds
Rest for 10
Work for 20 seconds
Rest for 10
Work for 20 seconds
Rest for 10
Repeat five more times.

The whole thing only takes four minutes, but those will be the longest four minutes of your life!

The Experiments Begin
I first read about the Tabata protocol during a time in my life where all I had was an Olympic bar, two 35-pound plates, and two 25-pound plates. So with a total of 165 pounds and an eagerness to compete at the National level as an Olympic lifter, I had to think things through a bit.

First I tried the Tabata protocol with weights. My journals record a number of epic failures. I tried more things and discovered that I could bring on my own near-death experience with 95 pounds in the front squat if I could get 16 to 20 reps for the first two minutes or so (per 20 seconds) and still nail eight or nine in the last 20 seconds.

I tried it with military presses and learned that the mass of the "pushing muscles" couldn't handle the amount of work.

When I first wrote about Tabata, I suggested doing thrusters, an odd front-squat-to-press variation. That was wrong. You should never put weight overhead in a fatigued state. Don't black out with the bar overhead. It can damage the floor.

Soon, I discovered one and only one weightlifting move that worked: the beloved front squat. Just keep your fingers on the bar during those "delightful" ten seconds of rest and keep going.

I strive for a weight that still allows around eight reps on the last set. That can be amazingly light, but you'll soon learn not to judge the workout by the first set of 14 to 20 reps. The accumulation of fatigue is going to shock you.

4 New Ways to Tabata
Since I wrote my first article on this protocol, I've had the opportunity to try out some "easier" variations that still work very well. The front squat remains the king of Tabata exercises, but here are a few twists:

Stationary Bike
The stationary bike, used by Tabata himself and therefore not a bad idea, is really well-suited for this job.

I remember doing this a few years ago and a colleague said, "This seems like just a warm-up." Cranking out twenty seconds with as much load as I could crank, letting momentum spin my legs for ten, and holding on to this for four minutes was more than just a warm-up. I stayed hot and sweaty for hours later.

If EPOC (excess post-exercise oxygen consumption) is as effective as they say, this workout is its poster child. I felt like my own little space heater.

This variation is "easier" than front squats, but still a wonderful training addition.

Swings
This variation only works if you know how to do swings correctly. (See my article here for more info.)

If you feel swings in your lower back, you're doing them wrong and you need to stop. If swings make your hamstrings sing and feel smoked the next day, you're doing them right and you may continue.

Goblet Squat

For goblets, you can do the ten-second rests while cradling the 'bell in the standing position, or you can "rest" at the bottom in the deep squat position. The latter would require a solid bottom position, and not everyone has that, so experiment here.

Farmer's Walk

The farmer's walk Tabata might be the safest of all the moves, but it does have a downside: grip. If you can hold it, I can guarantee you can keep walking.

The same guidelines apply: walk for 20 seconds, rest for 10, repeat 6-8 times. You'll probably need a partner to call out the times to you.

At 20 seconds, set the weights down and try to breathe. At about eight seconds into the ten-second rest period, you should be regripping and getting ready to go again.

And Now, A Couple of Dumb Ideas
Tabata for Biceps
I was recently told that there exists a "Tabata Biceps Program."

Just shut up. I don't want to hear this. Tabata isn't about pumping up a small area of the body. It's about four minutes of honestly coming close to the end of your energy resources.

It doesn't burn fat in those four minutes; it burns fat in the next bunch of hours. It's not a workout to fill a muscle full of blood; it's a battle.

Sprinting
Also, I don't want to hear about sprinting variations. You can't sprint for twenty seconds and "suddenly" rest for ten. It doesn't work.

Someone mentioned a treadmill variation where you leap off and put your feet on the sides. Reminds me of the fisherman years ago who caught a baby rattlesnake and brought it close to his face to get a better look. (Rest in peace.)

Jumping on and off a treadmill sure sounds like a good idea... until you're tired.

Wrap-Up
Through trial and error, use and misuse, the Tabata method has come full circle. The protocols above, from front squats to farmer's walks, are your best tools for this method.

Is Tabata the hardest workout you'll ever do?

I wonder.
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