Sitting around the house has been making me crazy, so I went out for the 'Zombie' bike commute this morning (down to my building and back). Felt good (but slow), but wow....its so weird out there. Too Quiet....
Re: OFFICIAL Eat Right & Get Fit Challenge
Posted: Tue Mar 31, 2020 11:59 am
by govmentchedda
DaveInSeattle wrote: ↑Tue Mar 31, 2020 11:53 am
Sitting around the house has been making me crazy, so I went out for the 'Zombie' bike commute this morning (down to my building and back). Felt good (but slow), but wow....its so weird out there. Too Quiet....
With no court, or in person meetings with clients, I've been riding my bike to work. 30-40 minutes each way. It's been great.
Brontoburglar wrote: ↑Tue Mar 31, 2020 7:14 am
I wouldn't rely on the scale for muscle mass calculations
that said, keeping muscle is fairly easy -- especially for a "newbie" like you (AKA, someone who hasn't been training hard and consistently for 10 years). you could work out pretty decently once a week and do an OK job maintaining
losing weight is a good problem to have to a certain extent!
I've been consistently lifting weights for 22 years. I started in law school, had a classmate I worked out with who just retired from the Marines, and he spent time as the weightlifting instructor at boot camp. He taught me form and pushed me way further than I ever would have gone. I wouldn't say I trained hard since leaving law school and the terrifying motivation of my friend, but I was almost always consistently working out over the years. I think drinking was the biggest problem with my weight, although I cut back on that heavily when my first child was born 13 years ago and I was diagnosed with a fatty liver, and I think anti-depressants caused added weight retention. Over the last year, I've seen significant improvement in the amount of weight I lift, which was a little surprising. I expected better cardio results after losing weight, but didn't think I'd get stronger. I've never pushed for big gains, and I have 2 surgically repaired shoulders, so lifting heavy often hurts my labrums before the targeted muscles when I lift heavy.
I wonder if the shoulder routine with my coach wouldn't help the shoulders.
Re: OFFICIAL Eat Right & Get Fit Challenge
Posted: Tue Mar 31, 2020 1:00 pm
by BSF21
bfj wrote: ↑Sat Mar 14, 2020 2:14 pm
I don’t post here. Or at least I haven’t in many years.
Hi. I’m Neal. I’m a food addict. Not in a joking way either. I guess it depends on how you define addiction. To me it comes down to doing something that you know is going to kill you or ruin your life, but you do it anyway. That was me until late November 2019.
I’m a type 2 diabetic, in addition to all the other fun stuff that goes along with being obese. If you don’t know, the big # that matters to most diabetics is the A1c. That number gives you a 3 month average of where your glucose levels are. Through meds and insulin, a managed type 2 diabetic should be at an A1c of 7 or below. Late November I was a 12.7. I took meds and insulin, but ate like shit, didn’t check my sugars, etc. I ate when nobody could watch me, late at night, in my car, etc. Sounds like an alcoholic or drug addict, doesn’t it?
After my doc reamed me out, which never mattered before, I changed my mindset for the hundredth time. But for some reason this time, it has stuck (for now). In December I was 325 lbs, today I’m at 308. My A1c in November was 12.7, today it is 7.4. It has been all diet so far. I went for a 30 minute walk today and might start trying to do that more often since it’s nice out. It hurts to walk when you’re a fat load.
I fully expect to fall off the wagon soon. I know myself. This news and these numbers will trick my brain into telling me I can lighten up on my diet because I deserve a reward and that is usually when I relapse. But for now, here I am.
Im not posting here for pats on the back. Those are lovely, but they don’t give me the same brain reward as a candy bar or bag of candy bars would. I’m posting here because I don’t tell people in my daily life I’m trying to get better because I really don’t want to see the disappointment when they see me fail eventually. Deep shit for a Saturday afternoon. Apologies.
Hey bud. Really proud of you and the investment you're making for yourself and your family. Obviously you've identified some pretty deep emotional/chemical connections to food and I want to throw my .02 in and tell you something I didn't hear enough trying to break some of my harmful habits. It's OK. It's normal. And one defeat doesn't mean the battle is lost.
I truly thing the hardest thing for me in diet, in quitting chewing tobacco, in making adjustments to everyday habits was not holding myself to a gold standard of perfection in the early going. You don't have to worry about "falling off the wagon", which is something I very much struggled with with tobacco. I'd stay off dip for 2 or 3 weeks, then be on a road trip and stop and get a tin, promise myself I'd take a pinch and throw it out, then bargain and say just this can and we're back to it, and then make more and more harmful decisions because I "was off the wagon". What I should have done was recognize a mistake didn't have to set me back to zero or spiraling and make a better decision next time. If you were making a poor decision 8/10 times and now it's 2/10 times, you've made enormous progress. Your numbers sound like they're great! And I'm sure your family appreciates and notices the effort you're putting in to stay healthy for them.
Changing bad habits is hard fucking work man. You're doing great, but if and when you have a not great moment, reach out and I know a lot of guys are gonna be right here to have your back and make sure you don't go back down the hole.
Re: OFFICIAL Eat Right & Get Fit Challenge
Posted: Tue Mar 31, 2020 2:37 pm
by Brontoburglar
then I would (seriously) spend like 2-3 weeks doing nothing with lower than 25 reps for upper body and shoulders if you can. and it's cardio too!
Brontoburglar wrote: ↑Tue Mar 31, 2020 7:14 am
I wouldn't rely on the scale for muscle mass calculations
that said, keeping muscle is fairly easy -- especially for a "newbie" like you (AKA, someone who hasn't been training hard and consistently for 10 years). you could work out pretty decently once a week and do an OK job maintaining
losing weight is a good problem to have to a certain extent!
I've been consistently lifting weights for 22 years. I started in law school, had a classmate I worked out with who just retired from the Marines, and he spent time as the weightlifting instructor at boot camp. He taught me form and pushed me way further than I ever would have gone. I wouldn't say I trained hard since leaving law school and the terrifying motivation of my friend, but I was almost always consistently working out over the years. I think drinking was the biggest problem with my weight, although I cut back on that heavily when my first child was born 13 years ago and I was diagnosed with a fatty liver, and I think anti-depressants caused added weight retention. Over the last year, I've seen significant improvement in the amount of weight I lift, which was a little surprising. I expected better cardio results after losing weight, but didn't think I'd get stronger. I've never pushed for big gains, and I have 2 surgically repaired shoulders, so lifting heavy often hurts my labrums before the targeted muscles when I lift heavy.
I wonder if the shoulder routine with my coach wouldn't help the shoulders.
I'd be game for trying it. I went to several physical therapists over the years, though most was pre-surgery. Had tears in both labrums stitched up. Physical therapy helped with throwing and swinging a racket or bat. Before, connect on a baseball swing was searing pain, and I couldn't throw for more than 5 minutes. It took years, but I haven't had any pain or weakness throwing or playing tennis or squash in a long time. Other things, like giving a massage, is painful after about 1 minute. Weightlifting is variable. Back exercises seem to affect my shoulders the most. I've just gotten so used to it, I ignore the labrum burn and keep going.
Re: OFFICIAL Eat Right & Get Fit Challenge
Posted: Tue Mar 31, 2020 3:44 pm
by The Sybian
Brontoburglar wrote: ↑Tue Mar 31, 2020 2:37 pm
then I would (seriously) spend like 2-3 weeks doing nothing with lower than 25 reps for upper body and shoulders if you can. and it's cardio too!
Not a bad idea. I've done this to a degree, and 15 reps at low weight burns out the labrum, but maybe I go even lower weight. Worth a shot.
Bodyweight row
You need a low bar for this, or some way to elevate your feet so that your feet are at least 3 feet or so lower than your arms. The closer to parallel you get, the harder it is. At the gym, I set a bar to about waist height on the smith rack.
5 sets of 6-10 reps
Incline Dumbbell press
5 sets of 6-10 reps.
Need an incline bench and dumbbells. you keep your hands neutral so that you can get your arms lower/a fuller stretch.
External rotation
5 sets of 6-10 reps. Really works the back of your shoulders. Don't need much weight.
Powell Raise 5 sets of 6-10 reps. Could probably do this at home on a bed or couch. I use roughly the same weight for this as I do the External Rotations
Try these. I'll post Shoulders & Elbows Day 2 as well.
Re: OFFICIAL Eat Right & Get Fit Challenge
Posted: Tue Mar 31, 2020 4:00 pm
by govmentchedda
Shoulders & Elbows Day 2
Pushups
5 sets to burnout
You want to raise your arms off the floor in some fashion. Back when I could go to a gym, I'd put heavy dumbbells on the floor. Now, I'm using three of my kitchen chairs (one under each arm, and one under my feet). The key is to go lower than you can if you're just doing pushups on the ground. It gives you a greater range of motion.
Zottman curls
5 sets of 6-10 reps
This is more for your elbows, biceps, & brachialis
Cross Bench Pullover
5 sets of 6-10 reps
No weight target here, b/c you want the best stretch. too light =\= not enough stretch, too heavy, may cause you to shorten up.
Trap-3 Raise
5 sets of 6 with a 6 second hold at the top
Aim to get to 5% of bodyweight with the weight
Re: OFFICIAL Eat Right & Get Fit Challenge
Posted: Tue Mar 31, 2020 7:17 pm
by A_B
Tone those elbows! Bowflex, bitches!
Re: OFFICIAL Eat Right & Get Fit Challenge
Posted: Thu Apr 30, 2020 12:17 pm
by Brontoburglar
my gym is re-opening Monday. it's a combination of "time to go lift heavy shit!" and "I should not go to the gym for a couple more weeks at least"
Re: OFFICIAL Eat Right & Get Fit Challenge
Posted: Thu Apr 30, 2020 5:18 pm
by bfj
Still on the wagon. The scale (which I hate) read 295 this morning. That’s 30 lbs lost since November. I’m still trying to walk 30 minutes or more 4 days a week. I’m still eating the way I’m supposed to eat as a T2 diabetic. Low carbs, low sugar is a huge pain in the ass. I haven’t touched chocolate since November. In my head, it is the trigger that may start my backslide, so I won’t touch it.
I fully expect to fall off the wagon again, but for now, I’m still behaving.
Thanks for listening.
Re: OFFICIAL Eat Right & Get Fit Challenge
Posted: Mon May 04, 2020 9:45 am
by Sabo
Weightlifting sure seems to be a noisy sport.
Re: OFFICIAL Eat Right & Get Fit Challenge
Posted: Mon May 04, 2020 10:05 am
by Giff
bfj wrote: ↑Thu Apr 30, 2020 5:18 pm
Still on the wagon. The scale (which I hate) read 295 this morning. That’s 30 lbs lost since November. I’m still trying to walk 30 minutes or more 4 days a week. I’m still eating the way I’m supposed to eat as a T2 diabetic. Low carbs, low sugar is a huge pain in the ass. I haven’t touched chocolate since November. In my head, it is the trigger that may start my backslide, so I won’t touch it.
I fully expect to fall off the wagon again, but for now, I’m still behaving.
Every major sponsor AND the athletes that make the brand popular are condemning Greg Glassman's remarks.
Nearly every CrossFit licensed gym is unaffiliating ASAP. Athletes are dropping from sanctioned events. And every brand that interacts with CrossFit and their athletes are dropping CrossFit. (Reebok, Rogue, NOBULL..etc)
Furthermore, there was a group text with several athletes and one (white female) said "my n----" to another (white male) and when called said "I'm just a southern female, it's no disrespect" and the dude backed her. Fucking ridiculous in and of itself, but even worse because in the group chat is Chandler Smith. An incredible athlete, Army Captain, and...African-American.
I haven't done CrossFit in a couple years, but whoa. It was always apparent that CrossFit had a severe abundance of white people in it. That's not shocking that some of the better athletes were racist. And Glassman was always more of a cult leader to me anyway. Google the dude. He looks like haggard beach bum. The absolute opposite of athlete. So this, plus my Air Force career coming to a close next year might bring me back.
(Air Force fitness standards do not favor thick dudes. When I lift, I gain mass. And since that mass is also around my waist, I'll get points knocked off for having a >35" waist. But, due to COVID, the waist measurement is gone until 1 Oct 2021 and I don't have to take a test until April.)
Sabo wrote: ↑Mon Sep 02, 2019 10:09 am
Swimming as exercise is fucking exhausting.
Its not that bad...I'm just getting back into it, after my local pool was closed for 6 months for maintenance work. After a few weeks I'm back in the grove of getting up at 510am (pool opens at 530) and swimming 1500 yards (30 laps) before riding my bike to work.
Swimming is getting easier. I just swam my first mile tonight.
Not bad for someone who was getting gassed six weeks ago only doing 10 laps.
I did 350 yards at the Y today. Definitely had to rest. Definitely need to get better with my freestyle stroke.
Definitely sore right now in my legs.
Re: OFFICIAL Eat Right & Get Fit Challenge
Posted: Thu Jun 18, 2020 8:52 am
by A_B
Should i still be sore three days later?
Re: OFFICIAL Eat Right & Get Fit Challenge
Posted: Sat Jun 20, 2020 9:45 am
by A_B
Made 450 today. I need freestyle lessons. Did mostly breaststroke today but also some backstroke.
Re: OFFICIAL Eat Right & Get Fit Challenge
Posted: Sat Jun 20, 2020 11:12 am
by govmentchedda
A_B wrote: ↑Sat Jun 20, 2020 9:45 am
Made 450 today. I need freestyle lessons. Did mostly breaststroke today but also some backstroke.
Nice work. I think you'll be surprised how quickly you can get past 1000. Lessons are definitely a good idea. I don't have anything in particular to point you to, but I'd imagine there's some free goodness on YouTube somewhere. Maybe start there before paying for an in person lesson?
Re: OFFICIAL Eat Right & Get Fit Challenge
Posted: Sat Jun 20, 2020 3:39 pm
by bfj
A1c number down from 7.4 to 7.2. It means the way I’m eating is making the numbers move in the right direction. My exercising has increased in frequency, but decreased in intensity. We walk as a family most days and my wife and I enjoy the time together. So I’m not really ramping up my heart rate as we walk and talk.
Re: OFFICIAL Eat Right & Get Fit Challenge
Posted: Sat Jun 20, 2020 4:31 pm
by govmentchedda
Nice work
Re: OFFICIAL Eat Right & Get Fit Challenge
Posted: Fri Jun 26, 2020 11:37 am
by A_B
500 today. Man those first 2-3 laps killed me.
Re: OFFICIAL Eat Right & Get Fit Challenge
Posted: Fri Jun 26, 2020 11:48 am
by Ryan
A_B wrote: ↑Fri Jun 26, 2020 11:37 am
500 today. Man those first 2-3 laps killed me.
A_B wrote: ↑Fri Jun 26, 2020 11:37 am
500 today. Man those first 2-3 laps killed me.
The Reverse Earnhardt
brilliant...
Re: OFFICIAL Eat Right & Get Fit Challenge
Posted: Wed Jul 01, 2020 8:54 am
by L-Jam3
Not anywhere close to what Jhiphop has been doing this year, but for the first time in I can't remember how long, this recently completed June I ran every day of a calendar month. The shortest distance this past 30 days was 1.2 miles. So Sammy can take his 1998 June and go home.
Re: OFFICIAL Eat Right & Get Fit Challenge
Posted: Wed Jul 01, 2020 9:04 am
by mister d
Jesus. I missed the joke above.
Re: OFFICIAL Eat Right & Get Fit Challenge
Posted: Thu Jul 02, 2020 2:12 pm
by rass
Ran every day in May and June. Just ran a little over 7 miles, sitting on 76 days straight.
A_B wrote: ↑Fri Jun 26, 2020 11:37 am
500 today. Man those first 2-3 laps killed me.
The Reverse Earnhardt
That is...brilliant.
Seriously. That's one of the best lines in Swamp history. Bravo, good sir, bravo.
Re: OFFICIAL Eat Right & Get Fit Challenge
Posted: Wed Nov 04, 2020 11:24 am
by A_B
I can't even explain it, but since the start of the pandemic, I've moved two belt notches lower. I mean, I know I have lost about 17 pounds but that doesn't seem to be enough to move that much on the belt.
Re: OFFICIAL Eat Right & Get Fit Challenge
Posted: Sat Nov 07, 2020 9:49 am
by rass
It’s really nice this morning and I was feeling really good so I took the long way home and made what would have been a 7 mile run into a 10.5 mile run. Not sure that I’ve ever exceeded 10 before. Only 10 minute miles, which was over a minute slower than what I usually run. Though I only run in the mornings on the weekends and I’m always slower then anyway.
Re: OFFICIAL Eat Right & Get Fit Challenge
Posted: Sat Nov 07, 2020 2:45 pm
by Shirley
rass wrote: ↑Sat Nov 07, 2020 9:49 am
It’s really nice this morning and I was feeling really good so I took the long way home and made what would have been a 7 mile run into a 10.5 mile run. Not sure that I’ve ever exceeded 10 before. Only 10 minute miles, which was over a minute slower than what I usually run. Though I only run in the mornings on the weekends and I’m always slower then anyway.
I've never run that far. Of course, I've never run 7 miles either.
Re: OFFICIAL Eat Right & Get Fit Challenge
Posted: Sat Nov 07, 2020 2:51 pm
by sancarlos
A_B wrote: ↑Wed Nov 04, 2020 11:24 am
I can't even explain it, but since the start of the pandemic, I've moved two belt notches lower. I mean, I know I have lost about 17 pounds but that doesn't seem to be enough to move that much on the belt.
A_B wrote: ↑Wed Nov 04, 2020 11:24 am
I can't even explain it, but since the start of the pandemic, I've moved two belt notches lower. I mean, I know I have lost about 17 pounds but that doesn't seem to be enough to move that much on the belt.
Humblebrag
(congrats).
I don’t want to drop pants size! I just bought three new pair of pants!
A_B wrote: ↑Wed Nov 04, 2020 11:24 am
I can't even explain it, but since the start of the pandemic, I've moved two belt notches lower. I mean, I know I have lost about 17 pounds but that doesn't seem to be enough to move that much on the belt.
Humblebrag
(congrats).
I don’t want to drop pants size! I just bought three new pair of pants!
Had you just leaned into the stereotypes and bought overalls this wouldn’t be an issue
A_B wrote: ↑Fri Jun 26, 2020 11:37 am
500 today. Man those first 2-3 laps killed me.
The Reverse Earnhardt
I am sooooo fucking glad to be back here. Had to explain to the wife what it meant as she heard me laughing harder than I’ve laughed in years. Thanks for the gum ball, Mickey!
Re: OFFICIAL Eat Right & Get Fit Challenge
Posted: Sun Nov 08, 2020 9:31 pm
by A_B
It’s definitely a first ballot swamp hof comment.
Re: OFFICIAL Eat Right & Get Fit Challenge
Posted: Sat Nov 14, 2020 9:09 pm
by The Sybian
I'm thinking about getting a set of adjustable dumbells like the ones pictured below. It seems like the weights are attached to the base, and when you set the dial, that amount of weights attaches to the dumbell. Seems like a great way to save space and not buy numerous sets of weights, but I'm a bit concerned on the quality and whether it feels unstable. The other issue is they are pretty damned expensive. First thing that popped up was Walmart at $1,100 which was a shock, especially from Walmart. I found some decent looking ones in the $250-$400 range, then realized that was the price for one, not a pair. Anyone used these or have a recommendation?
Re: OFFICIAL Eat Right & Get Fit Challenge
Posted: Sat Nov 14, 2020 9:15 pm
by govmentchedda
The Sybian wrote: ↑Sat Nov 14, 2020 9:09 pm
I'm thinking about getting a set of adjustable dumbells like the ones pictured below. It seems like the weights are attached to the base, and when you set the dial, that amount of weights attaches to the dumbell. Seems like a great way to save space and not buy numerous sets of weights, but I'm a bit concerned on the quality and whether it feels unstable. The other issue is they are pretty damned expensive. First thing that popped up was Walmart at $1,100 which was a shock, especially from Walmart. I found some decent looking ones in the $250-$400 range, then realized that was the price for one, not a pair. Anyone used these or have a recommendation?
