Sport-Touring

The Lounge => Off Topic Discussion => Topic started by: Vulcanbill on January 15, 2020, 12:22:22 PM

Title: Workouts - An update
Post by: Vulcanbill on January 15, 2020, 12:22:22 PM
In the diabetes thread, I mentioned losing 40 lbs and reversing T2D in 90 days.  In the Change is Good thread, I mentioned getting a new job.

Update:  The new job allows me to work out at lunch every day.  I have been doing so for the last several months.  There are some really nice pieces of equipment in there.  I have access to a nice Matrix brand treadmill, recumbent bike, and elliptical as well as a Bowflex Revolution and a very basic bench press.  Here's where I am today.  Keep in mind that 6 months ago I couldn't do a single push up and could hardly walk up my driveway.

Upper body - These numbers mean very little cuz each machine is VERY different than the others.  What one says is 100 lbs is nothing like what another one feels like at 100 lbs. 

Pull downs using bench (converted to pull downs)- 110lbs - 3 sets - 25, 20 and 15 reps
Narrow Pull downs using Bowflex - 80 lbs - 25 reps
Wide pull downs using Bowflex - 80 lbs - 25 reps
Chest press using Bowflex - 60 lbs - 20 reps
Push ups - 3 sets - 20, 15 and 10 - Was using a small piece of conduit about 2' off the ground for pushups just so I could get muscle built up without reaching muscle failure after 5 reps.  Just today I started just doing them on the ground.  Was doing 25, 20, 15 but gravity is no joke so I had to back off a little.  Will get back up soon.


Side to side twist using a piece of 2" conduit about 7 feet long on my shoulders with my hands on the end.  100 reps with a rep being left and right side to the front.

Cardio:
Somewhere between 20 and 35 minutes on the elliptical.  Sometimes intervals, sometimes just a steady half hour of slogging along with a heart rate hovering around 150 - 155.  My max according to the most basic calculation of 220 minus age is 170.  That puts me at about 90%.  I just finished 30 minutes at level 8 of like 20.  When I finished, I was drenched and spent.  Plenty of room for improvement left on that machine.  Tho level 20 I couldn't even move the thing so I don't know what monster that is for.

Overall, I feel amazing.  There are muscles popping out that I've never seen before and others I have not seen in decades.  Weight loss has stalled a little and I've even gained a few lbs but that doesn't really surprise me based on what I've read about putting on lean muscle.  Still too much belly but I'll cross that bridge later.  The absolute best part is the subtle way that my wife lingers her touch on my arms or shoulders or legs.  She seems pretty happy with the changes.  They're subtle and slow moving but it's coming along quite nicely.

Don't get me wrong.  I'm still just a short, old, fat guy.  But I'll be a butterfly one day.

Title: Re: Workouts - An update
Post by: Meemuh on January 15, 2020, 01:54:10 PM
Good to hear!
I'm fat, and feel like crap.  Can't seem to get going on making the changes required to fix that.
Title: Re: Workouts - An update
Post by: jadziadax8 on January 15, 2020, 02:21:38 PM
Good to hear!
I'm fat, and feel like crap.  Can't seem to get going on making the changes required to fix that.

But you had been doing so well!

 :'(
Title: Re: Workouts - An update
Post by: mr.awesome on January 15, 2020, 02:27:56 PM
Excellent Bill.  :clap:  Pretty soon you won't need that trailer to haul logs.  You can just carry the logs up to the house by hand.  :bigsmile:
Title: Re: Workouts - An update
Post by: Black Hills on January 15, 2020, 02:59:53 PM
congrats on the progress!  after today's dr. appt. I apparently need to start doing the same thing.. I hope to be 1/2 as successful as you so thanks for setting the goal.
Title: Re: Workouts - An update
Post by: sleazy rider on January 15, 2020, 03:16:09 PM
Congrats on the persistence and willpower to keep up the exercise and fitness program, Bill!  That's one heck of a recommendation for getting healthy.
Title: Re: Workouts - An update
Post by: Meemuh on January 16, 2020, 08:36:34 AM
Good to hear!
I'm fat, and feel like crap.  Can't seem to get going on making the changes required to fix that.

But you had been doing so well!

 :'(

Fell off the wagon hard...right into a giant bowl of ice cream.
Title: Re: Workouts - An update
Post by: maddjack on January 16, 2020, 08:46:09 AM
Well done!
I too decided to change to healthier last fall, and the workouts I am doing have made a big difference in how I feel and my energy level. I am lifting free weights several times a week, good intense workouts, riding a stationary bike several times a week, and walking a lot. Better breathing, better BP .I am not having big weight loss, but I wasn't unhealthy in my eating before so i guess the flab is going to muscle mass.I have gone to a 5 day min on workouts, I save the weekends for wife, but we usally walk quite a bit those days too. i know now that a longer road trip isn't going to beat me to death, as even short days (By my standard ) last year wore me out.
Keep up the good work Bill, its the way to go.  :thumbsup: :thumbsup:
Title: Re: Workouts - An update
Post by: Vulcanbill on January 16, 2020, 08:50:06 AM
Well done!
I too decided to change to healthier last fall, and the workouts I am doing have made a big difference in how I feel and my energy level. I am lifting free weights several times a week, good intense workouts, riding a stationary bike several times a week, and walking a lot. Better breathing, better BP .I am not having big weight loss, but I wasn't unhealthy in my eating before so i guess the flab is going to muscle mass.I have gone to a 5 day min on workouts, I save the weekends for wife, but we usally walk quite a bit those days too. i know now that a longer road trip isn't going to beat me to death, as even short days (By my standard ) last year wore me out.
Keep up the good work Bill, its the way to go.  :thumbsup: :thumbsup:

Back at ya, brother!!  Well done.  Hearing stuff like this is motivating for me knowing there are others in the same boat.  I'm also hoping that this type of thread might serve as a catalyst for someone else who needs a boost.  :) 
Title: Re: Workouts - An update
Post by: Vulcanbill on January 16, 2020, 10:11:56 AM
Good to hear!
I'm fat, and feel like crap.  Can't seem to get going on making the changes required to fix that.

But you had been doing so well!

 :'(

Fell off the wagon hard...right into a giant bowl of ice cream.

Luckily the wagon is really good about people getting back on again. 

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Title: Re: Workouts - An update
Post by: TwistedT on January 18, 2020, 07:52:37 AM
I love reading stories like this. So many people get to a certain point in life and give up on themselves. You're proof that with motivation change is possible. Good luck getting your health back!

I'd like to caution you, as someone who's been there, to please be very strict about proper form during exercise, any weight bearing exercise especially. Older bones/ligaments/tendons/joints/ etc are more prone to injury and are a stone cold bitch to rehab.  :)
Title: Re: Workouts - An update
Post by: Vulcanbill on January 30, 2020, 01:51:59 PM
So, I'm finally able to do 25 push-ups on the floor without resting.  Ow.  The thing that took me over the top was music.  Previously I'd been just listening to the local radio station that plays on one of the TV channels.  I recently started listening to music with earbuds.  :)  Apparently, music is incredibly motivating or it's just a coincidence but either way, it seems to be working.  Today was "Head Like A Hole" that got me pumped.  Now, the follow up sets of 20 and 15 are still kicking my butt so hard.  I can barely get 10 then the remainder are in sets of 2 with the typical military style butt raise rest in between.  Ow. 

Next goal?  A pull up.  Or a dip.  Still doing negatives. 

That is all.  Just an update.  I'll check back in when I can knock out 30 without resting. 
Title: Re: Workouts - An update
Post by: maddjack on January 30, 2020, 02:12:23 PM
So, I'm finally able to do 25 push-ups on the floor without resting.  Ow.  The thing that took me over the top was music.  Previously I'd been just listening to the local radio station that plays on one of the TV channels.  I recently started listening to music with earbuds.  :)  Apparently, music is incredibly motivating or it's just a coincidence but either way, it seems to be working.  Today was "Head Like A Hole" that got me pumped.  Now, the follow up sets of 20 and 15 are still kicking my butt so hard.  I can barely get 10 then the remainder are in sets of 2 with the typical military style butt raise rest in between.  Ow. 

Next goal?  A pull up.  Or a dip.  Still doing negatives. 

That is all.  Just an update.  I'll check back in when I can knock out 30 without resting.
  When I lift weights I listen to music(not radio) it gives me more intense work outs, when riding the exercise bike, I watch shows on Netflix on my big monitor.i work out longer and better, i just finished 45 min on the bike as i type this, covered 14.32 miles, heart rate was in the cardio zone 29 min of that and fat burn zone the rest per fitbit.
Title: Re: Workouts - An update
Post by: jadziadax8 on January 31, 2020, 06:59:16 AM
My school has just started offering a personal trainer certificate program.  One of the courses the students take is a practicum.  As a faculty member, I can sign up to be the subject of the practicum for one of the students for the semester.  $300 for two sessions a week.  I started it on Tuesday; we'll see how it goes.
Title: Re: Workouts - An update
Post by: kendenton on January 31, 2020, 08:35:07 AM
Nice job sir!  Congrats.
Title: Re: Workouts - An update
Post by: SuperHans on January 31, 2020, 09:18:05 AM
Congrats and good luck. Its amazing how much better you feel when you get on track with diet and exercise.
Title: Re: Workouts - An update
Post by: OHScot on January 31, 2020, 09:32:00 AM
I have found my workouts go better when I can't hear or see the pain and sweat it is causing. 


Try Treadmill TV on Youtube seems to help with the pace.

http://treadmill.tv/ (http://treadmill.tv/)
Title: Re: Workouts - An update
Post by: Cablebandit on January 31, 2020, 09:49:14 AM



Try Treadmill TV on Youtube seems to help with the pace.

[url]http://treadmill.tv/[/url] ([url]http://treadmill.tv/[/url])


Nice.  I knew there were such channels for stationary cycling, but never even thought to check for millin'
Title: Re: Workouts - An update
Post by: OHScot on January 31, 2020, 09:55:04 AM
Yeah, I use a bike so I can keep up with Nathan...
Title: Re: Workouts - An update
Post by: maddjack on January 31, 2020, 10:20:41 AM
I have found my workouts go better when I can't hear or see the pain and sweat it is causing. 


Try Treadmill TV on Youtube seems to help with the pace.

[url]http://treadmill.tv/[/url] ([url]http://treadmill.tv/[/url])
Nice find, thanks
Title: Re: Workouts - An update
Post by: radon222 on January 31, 2020, 11:55:56 AM
I have found my workouts go better when I can't hear or see the pain and sweat it is causing. 


Try Treadmill TV on Youtube seems to help with the pace.

[url]http://treadmill.tv/[/url] ([url]http://treadmill.tv/[/url])


Oh nice!  I was just about that besides walking the Mutts my most recent workouts have involved looking at the treadmill.   :facepalm:
Title: Re: Workouts - An update
Post by: Vulcanbill on January 31, 2020, 12:14:58 PM
That Grand Canyon hike down the South Kaibab brings back some memories.  Very nice. 

Today I got 30 push-ups w/out rest on the first set.  20 without rest on the 2nd set.  Barely made it through the last set of 15...6 then 2 then 2 then one at a time for the remainder.  Ugh.  Ow. 
Title: Re: Workouts - An update
Post by: Vulcanbill on February 05, 2020, 12:41:51 PM
35 push ups first set, 20 second set, 15 third set no resting. 

Also just entered into an agreement w/ a couple coworkers who want in on the IF / Keto / weight loss game.  No more slackin and snackin.  Time to get back on the hard core wagon.

Next goal:  170.  That's another 35 lbs from where I currently am.   :205:

:gdog: :burnout:
Title: Re: Workouts - An update
Post by: viffergyrl on February 05, 2020, 01:40:58 PM
That's pretty awesome, Bill.  :wings:

Me? Well.... started PT 3 weeks ago for my right ankle. Left ankle is also affected by my tendonitis, but hasn't busted itself. So it is benefiting from the exercises.

The tendonitis and surgery affected my posterior tibial tendon (PTT) in both feet. The practical diagnosis in the office is the inability to lift oneself onto one's toes. Yeah couldn't do that months ago. This is the tendon that helps form your arch... and how people get flat feet from blowing this tendon out.

The goal of PT is to get me out of the boot and into a shoe and get my gait working properly. To strengthen the tendon I do toe scrunchies on a towel on a hard floor while keeping the soles of my feet on the floor, 'windshield wipers' while focusing on keeping my feet flat and moving toes inward using that tendon. Getting my brain to talk to my feet is.... interesting. The third exercise is heel raises while sitting. I started with just heel raises with no resistance and have progressed to adding weight (leaning on my knees) and adding toe raises. Lastly, I have a rubber resistance band that I wrap around the upper part of my foot, point my toes, and push through as far as I can and then back as far as I can. These are all PTT-specific. They are not only helping the right foot, but also the left. Yay!

Since everything is connected to everything else, I also have hip exercises - bridges and clamshells to get my hips more flexible and aligned. My right knee is a little stiff and doesn't have full range of motion either, so I stretch and pull and gently twist joints to get things moving.

I get to put a shoe on about a quarter of the day now with walking up and down the driveway and going up and down steps. Awkardly. It just feels weird. I still have some sensory nerve damage that is slowly getting better.

And that is my 'workout' these days. It's better than a poke in the eye though. I'm excited to get my right leg back!
Title: Re: Workouts - An update
Post by: Vulcanbill on February 05, 2020, 02:06:19 PM
Hmmm.  This is relevant to my interests.  I've sort of been trying to power through the pain but my heels are killing me.  I think I blew it when I was power hiking then running up the steep hills on the property.  Also, the couple of tough guy treadmill 5 Ks probably didn't help.  I'm going to re-read this a couple times and maybe take some notes.  I gotta do something other than vitamin I for this.  Awesome post.  Thanks.
Title: Re: Workouts - An update
Post by: Black Hills on February 05, 2020, 02:14:57 PM
plantar fasciitis? If so it is miserable and no particular solution seems to work for everyone. I did have fantastic luck with calf stretches. It's been a couple years now with no flare ups!  while standing facing wall the put your heel as close to the wall as possible with your toes on the wall, lock your knee back and then slowly move your body towards the wall. You will feel the stretch in your calf and heel, start slowly and work your way up to more of a stretch as you progress. It to me about a week of doing this 2X/day to start feeling results and about 6 weeks for all the heel pain to be gone. I now just do it once a day and haven;t had any further trouble..  Good luck!
Title: Re: Workouts - An update
Post by: viffergyrl on February 05, 2020, 02:46:41 PM
Hmmm.  This is relevant to my interests.  I've sort of been trying to power through the pain but my heels are killing me.  I think I blew it when I was power hiking then running up the steep hills on the property.  Also, the couple of tough guy treadmill 5 Ks probably didn't help.  I'm going to re-read this a couple times and maybe take some notes.  I gotta do something other than vitamin I for this.  Awesome post.  Thanks.

Yeah. That's what I tried to do. Don't do it. I have an awesome podiatrist. I found him when I was researching options for my bunion. He actually gives his cell phone # to patients. And he picks up almost every time.

You need an accurate diagnosis before embarking on a treatment. DAMHIK. I was using Dr. Internet to generally treat tendonitis. No worky.

Do your research and find a good doctor. Not sure if you have an HMO or PPO, so you might have to start with your primary if you have one. Good luck! Do. Not. Wait. Any. Longer.
Title: Re: Workouts - An update
Post by: Black Hills on February 05, 2020, 03:25:27 PM


You need an accurate diagnosis before embarking on a treatment. DAMHIK. I was using Dr. Internet to generally treat tendonitis. No worky.

Do your research and find a good doctor. Not sure if you have an HMO or PPO, so you might have to start with your primary if you have one. Good luck! Do. Not. Wait. Any. Longer.

This ^  first and foremost!  then if you are not getting results find a new doc. I actually ended up having the best luck (both for feet and knee troubles) with a sports medicine guy.
Title: Re: Workouts - An update
Post by: Vulcanbill on February 06, 2020, 12:40:59 PM
100 push ups today...

set of 40 - 30 in a row then 5, 3, 2
set of 20 - 15 in a row then 3, 2
set of 15 in a row
set of 15 """
set of 10 """

ow
Title: Re: Workouts - An update
Post by: maddjack on February 10, 2020, 06:16:04 PM
Well looking at my progress, I have lost and kept off 6 pounds ,my muscle mass is up. My bp is averaging 109/70, resting heart rate is down to 80 from 95 . Getting 5 out of 7 days in with at least 35 minutes of exercise. Best of all my energy is way up and I feel great and look forward to my workouts. I hope to have 10 pounds off by mid summer,not dieting just burning it off.
Vulcanbill , I think you will hit a point where its something you look forward to also. Thats what has happened to me nd its great. Keep us posted.
Title: Re: Workouts - An update
Post by: jimmy on February 10, 2020, 07:13:27 PM
100 push ups today...

set of 40 - 30 in a row then 5, 3, 2
set of 20 - 15 in a row then 3, 2
set of 15 in a row
set of 15 """
set of 10 """

ow

Wanna have a great day?  Do sets of 20 throughout the day.  100 will be easy, 200 is very doable, and 300+ is possible.  :thumbsup:
Title: Re: Workouts - An update
Post by: Max Wedge on February 10, 2020, 07:36:37 PM
The wagon is forgiving to get back on. With all my new found free time I started back at the gym daily. Trying to get back to regualr 10k runs, with the goal of getting back to 15 mile runs this summer.
Title: Re: Workouts - An update
Post by: Vulcanbill on February 11, 2020, 08:26:28 AM
100 push ups today...

set of 40 - 30 in a row then 5, 3, 2
set of 20 - 15 in a row then 3, 2
set of 15 in a row
set of 15 """
set of 10 """

ow

Wanna have a great day?  Do sets of 20 throughout the day.  100 will be easy, 200 is very doable, and 300+ is possible.  :thumbsup:

Good idea.  I'll see if I can steal away in some corner often enough to make that happen.  Don't want it to get too weird.  I am at the office after all.  :) 
Title: Re: Workouts - An update
Post by: Cablebandit on February 11, 2020, 02:39:25 PM
As long as the secretary isn't under you, it should be ok. ;D
Title: Re: Workouts - An update
Post by: OHScot on February 11, 2020, 02:58:49 PM
Well looking at my progress, I have lost and kept off 6 pounds ,my muscle mass is up. My bp is averaging 109/70, resting heart rate is down to 80 from 95 . Getting 5 out of 7 days in with at least 35 minutes of exercise. Best of all my energy is way up and I feel great and look forward to my workouts. I hope to have 10 pounds off by mid summer,not dieting just burning it off.
Vulcanbill , I think you will hit a point where its something you look forward to also. Thats what has happened to me nd its great. Keep us posted.

Yikes on the 80 resting.  Sure you are checking that correctly?
Title: Re: Workouts - An update
Post by: jadziadax8 on February 11, 2020, 03:16:56 PM
As long as the secretary isn't under you, it should be ok. ;D

 :rolf:
Title: Re: Workouts - An update
Post by: Vulcanbill on February 11, 2020, 04:01:12 PM

Vulcanbill , I think you will hit a point where its something you look forward to also. Thats what has happened to me nd its great. Keep us posted.

I feel really good during and after for the sense of accomplishment but the physical pain isn’t something I have yet to get excited about.  Maybe in a few more pounds, like 30, I will look forward to the sculpting aspect of working out. Current progress is tougher to gage. From fat guy to less fat guy isn’t much of a woo woo moment yet. 
Title: Re: Workouts - An update
Post by: jadziadax8 on February 11, 2020, 06:39:28 PM
Just wait until your body bubble shrinks to match your size. It’s pretty awesome.
Title: Re: Workouts - An update
Post by: Vulcanbill on February 11, 2020, 06:50:30 PM
Just wait until your body bubble shrinks to match your size. It’s pretty awesome.

When that happens there will be pics.  Maybe by summer. I’m currently on hour 48 of an unknown duration of fasting so I’m doing my part.
Title: Re: Workouts - An update
Post by: jadziadax8 on February 11, 2020, 08:29:52 PM
Just wait until your body bubble shrinks to match your size. It’s pretty awesome.

When that happens there will be pics.  Maybe by summer. I’m currently on hour 48 of an unknown duration of fasting so I’m doing my part.

You have a camera that can take pics of your personal space? Wow!
Title: Re: Workouts - An update
Post by: Vulcanbill on February 12, 2020, 08:32:21 AM
100 push ups today...

set of 40 - 30 in a row then 5, 3, 2
set of 20 - 15 in a row then 3, 2
set of 15 in a row
set of 15 """
set of 10 """

ow

Wanna have a great day?  Do sets of 20 throughout the day.  100 will be easy, 200 is very doable, and 300+ is possible.  :thumbsup:

You're right.  This is kinda fun.  I'm at 60 already and it's 9:30am.  :)  Good idea.
Title: Re: Workouts - An update
Post by: maddjack on February 12, 2020, 09:06:06 AM
Well looking at my progress, I have lost and kept off 6 pounds ,my muscle mass is up. My bp is averaging 109/70, resting heart rate is down to 80 from 95 . Getting 5 out of 7 days in with at least 35 minutes of exercise. Best of all my energy is way up and I feel great and look forward to my workouts. I hope to have 10 pounds off by mid summer,not dieting just burning it off.
Vulcanbill , I think you will hit a point where its something you look forward to also. Thats what has happened to me nd its great. Keep us posted.

Yikes on the 80 resting.  Sure you are checking that correctly?
2 different monitors show that, my top bp may be too low, thus the higher heart rate.If it doesn't come down more I'll discuss it with my saw bones. When I work out the numbers are fine for my age when in cardio mode.will see if I can get it into the 70's.
Title: Re: Workouts - An update
Post by: Vulcanbill on February 12, 2020, 12:11:50 PM
100 push ups today...

set of 40 - 30 in a row then 5, 3, 2
set of 20 - 15 in a row then 3, 2
set of 15 in a row
set of 15 """
set of 10 """

ow

Wanna have a great day?  Do sets of 20 throughout the day.  100 will be easy, 200 is very doable, and 300+ is possible.  :thumbsup:

You're right.  This is kinda fun.  I'm at 60 already and it's 9:30am.  :)  Good idea.

170 @ 1pm

Kim suggested I try for 235 to honor my starting weight.  :( 
Title: Re: Workouts - An update
Post by: OHScot on February 12, 2020, 12:53:58 PM


Yikes on the 80 resting.  Sure you are checking that correctly?
[/quote]2 different monitors show that, my top bp may be too low, thus the higher heart rate.If it doesn't come down more I'll discuss it with my saw bones. When I work out the numbers are fine for my age when in cardio mode.will see if I can get it into the 70's.
[/quote]

I have what is called white coat fever.  Always test high at the doctor I can actually feel the difference sitting there, can't make it go to normal.   I have been hooked up and watched the monitor go up just when the doctor walked in and out.

He says hey your heart rare is 73 I tell him it was 60 before he came back in.  Makes a difference.  Best to test at home when really relaxed if possible. 
Title: Re: Workouts - An update
Post by: OHScot on February 12, 2020, 12:54:43 PM
100 push ups today...

set of 40 - 30 in a row then 5, 3, 2
set of 20 - 15 in a row then 3, 2
set of 15 in a row
set of 15 """
set of 10 """


Drop and give me 20 soldier 

Title: Re: Workouts - An update
Post by: maddjack on February 12, 2020, 12:59:38 PM


Yikes on the 80 resting.  Sure you are checking that correctly?
2 different monitors show that, my top bp may be too low, thus the higher heart rate.If it doesn't come down more I'll discuss it with my saw bones. When I work out the numbers are fine for my age when in cardio mode.will see if I can get it into the 70's.
[/quote]

I have what is called white coat fever.  Always test high at the doctor I can actually feel the difference sitting there, can't make it go to normal.   I have been hooked up and watched the monitor go up just when the doctor walked in and out.

He says hey your heart rare is 73 I tell him it was 60 before he came back in.  Makes a difference.  Best to test at home when really relaxed if possible.
[/quote] yeah I have white coat also, feel relaxed but by bp /hr says different.Its weird don't feel anxiety but something cranks it up at the doctors
Title: Re: Workouts - An update
Post by: Vulcanbill on February 12, 2020, 02:27:09 PM
and 200 at 3:30ish

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Title: Re: Workouts - An update
Post by: jimmy on February 13, 2020, 09:05:24 AM
Nice one!