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I've been on WeightWatchers (you will never just be WW to me) for about 6 weeks now and have dropped 30 or so pounds getting me back down to my pre-COVID weight.  On top of the dieting, been getting out taking 30 minute walks every afternoon which are getting longer and longer as I get in better shape.

Things got real bad health-wise during COVID.  Got to be the heaviest I've ever been at 345 (I'm 6'3") and just went weeks with almost no activity other than walking around our 500 square food apartment and going out to get the mail.

It feels good to finally be burning that weight off and getting back into decent enough shape where normal every day things aren't completely exhausting anymore.  

I'd still like to ideally lose another 80 pounds to get back down to a healthy weight as I creep closer and closer to 40 and I know my body isn't going to hold out if I keep treating it like I have been,  

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For CSC, yeah, as long as your joints and other parts go along with it, walking is really good way of keeping oneself active. With the added bonus of being outside and breathing clean air, if you are lucky enough to live in a place where clean air is still a thing.

Past week has been a mixed bag indeed. Not sure if it was the wine or tge vaccination, but I didn't feel right until Thursday, but I was able to go for a run and to gym on Tuesday, doing a lighter version of what I usually do on Monday.

Thursday was a good day, with a good run and a decent workout with more general upper body stuff and pretty much full bench workout on top of it. 264 being the actual highest weight. I did try both 275 and 280 but only got two partials each, so they don't count. 5 sets of 3 with 264, then 3 sets with 220, getting 10, 7 and 5. 22x132, then 10 and 5 more with 10 second rest-pause.

Friday was supposed to be Trapbar but the spot was taken so I had to settle for a bunch of trapbar-like lifts with the two 70lb kettlebells and other assorted light stuff for upper body.

I did cover for that and did the Trapbar on Sunday night, getting 4x4x451 and a bunch of shrugs afterwards.

My weight is as of this afternoon at 177 and expecting to go under 175 sometime this week. Now I am relaxing the diet on the weekends, but still go pretty strict during the week. Getting pretty ripped over here.

Also, I got a new pair of really confortable running shoes, albeit a bit too late, as my left ankle, calf or something in the general leg area is already giving me trouble and has slowed my running back down to jogging at max, which sucks.

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Ok, the week is done as far as workouts are concerned. Had to pull in a couple of 12-hour shifts at work and working my way through the last one as I'm writing this, so I was left with 4 workouts and one decent run. There will yard work in my future on Saturday, in the form of painting a fence, so not much chance of getting much more done.

I did go down to 175 lbs, but I think a couple of pounds of fluids creeped back in.

Bench is obviously suffering the most from the weight loss, but I did manage the 264 and 270 but only getting 2 good reps in most of the time.

The fact that I have been squeezing in a short ab workout each time out for more than a year now seems to be paying off. Well, it would have really sucked if all that work would have amounted to no difference, so I will gladly settle for a slight positive change.

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Thanks, man! I'm hoping to bench 300 lbs somewhere in the fall, but I'm guessing I'll have to be back around 190 in order to get it done. Also, I need to keep the 264 limit that I have to reach every time I bench and try to slowly creep it up to 280, or something, before that is likely to be achieved.

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After 3.5 months of health issues, I was able to actually RUN a bit yesterday.  5 minutes of walking, 5 of running, for a half hour.  It's a far cry from the five miles per day I used to do but I'll get there.  I had spinal surgery in March and weird complications that took a few doctors and one hospital trip to figure out, but I'm seeing the light at the end of the tunnel now.

And now that I know my complications were not from too much meat, I can get back on keto, which is nice because I did really well on it a while back. 

My takeaways that I can share with you are: surgery, especially the kind where you need general anesthesia and they have to cut you open, SUUUUUUCKS.  And if your general practitioner isn't getting it done, see a specialist as soon as you can.  My GP was treating me for a problem I didn't really have for weeks.

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1 hour ago, Technico Support said:

After 3.5 months of health issues, I was able to actually RUN a bit yesterday.  5 minutes of walking, 5 of running, for a half hour.  It's a far cry from the five miles per day I used to do but I'll get there.  I had spinal surgery in March and weird complications that took a few doctors and one hospital trip to figure out, but I'm seeing the light at the end of the tunnel now.

And now that I know my complications were not from too much meat, I can get back on keto, which is nice because I did really well on it a while back. 

My takeaways that I can share with you are: surgery, especially the kind where you need general anesthesia and they have to cut you open, SUUUUUUCKS.  And if your general practitioner isn't getting it done, see a specialist as soon as you can.  My GP was treating me for a problem I didn't really have for weeks.

While hearing about surgery and complications and the light at the end of the tunnel makes me worried, I'm glad things are getting better for you. If the complications are now dealt with and over, hopefully the running can keep moving towards what you were able to do previously. Good luck with the keto, once it's under way. I've only been stitched up a couple of times, so the idea of an actual surgery is utterly terrifying to me. However, as you said, seeing the right specialist when necessary IS imperative, as misdiagnosis runs frighteningly rampant these days, for whatever reason. Hope you keep feeling better!

...And inspired by your recent return to walking and running, I too went for a 45 min walk/run to the stairs that have become familiar recently. Ankles hurt, but you had surgery so I have no room to moan about it!

Edited by Shartnado
Inspired by Technico Support
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I've been working through Jim Wendler's 5/3/1 for the last few months.  I've done a few different variations.  The last two weeks, I added in some conditioning and it's been nice.  On lower-body (deadlift and squat) days, I do some HIIT on the exercise bike afterwards.  On upper-body (press and bench) days, I jump rope between sets of my accessories.  I do 10 sets of 50 jumps, so 500 per workout.  I can already tell a difference in that I'm not quite as "jiggly" as before.  I ain't hitting @Shartnadolevels of ripped yet, but it's better.  

I've taken the weights slow and steady since coming back in the fall from about 10 months off.  I'm finally getting back into working out in the 300's on deadlift and the 230 range on squats.  Bench and press are fine, but they're moving nicely too.  I have a home gym in my unfinished basement, so it's been nice since the weather is turning hotter.  It stays around 68 degrees F down here even when it's in the 90's outside.

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15 hours ago, Log said:

I too have the belly. Mine’s not too big, but it’s soft. My daughter calls it my “pillow belly” and yells at me if she sees me doing any ab work. 

In Pulp Fiction there was a conversation about what looks good doesn't necessarily mean it feels best to touch. I get complains that lying next to me on the couch is painful, because I feel too hard, so I understand exactly what your daughter is talking about!

And as for Gordi, at 55 there's not a big crowd looking like you do or doing what you can do, so there is absolutely nothing to worry about, you're doing great!

Edited by Shartnado
Edited for Gordi
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Time for a recap. Decent week, five workouts, all pretty intense, actually. Weight has fluctuated between 180 and 175, hasn't really gone down from last week. No extra walking or running, as morning shift just means biking to work on an empty stomach. Mornings were relatively chilly for the time of the year, but I wore a T-shirt, sleeveless hoodie and shorts to create some extra thermogenesis, but that was certainly the right amount of clothing for the afternoon ride back home.

Monday was very much the usual. Pull-ups, dips and reverse shrugs with 55 lbs extra weight three sets each, then dropping 11 lbs each round while doing one sets of each, until I was doing the last round with bodyweight only. Then chest flies, lat pulldowns and push-downs with resistance bands and abs in the end as always. Got a really good pump going.

Tuesday was leg day. I decided to go heavy on the squat machine now that I know how to ACTUALLY use it and did go over 400 lbs. These were nowhere near deep squats, but I did get decent amount of reps on each set, around 10 each set, one may have gone over 10. Then some calves.

Wednesday was kinda "now what?", so I did 3 sets of seated overhead dumbell press with two 53lb dumbells and a set of seated hammer-curls with the same weight right after. Then dumbell rows with the same weight 3 sets for each side. Then I loaded 65 lbs into an EZ-curl bar and did alternating sets of curls and behind the neck overhead press.

Thursday was bench. Reps really start taking a hit right now. I did go up to 275, 270 and 264 getting two reps with the heavier ones and 2-3 reps on the 3 sets with 264. Then I dropped 5,5 lbs each set and got 3-5 reps until I got down to 220. When that went only up to 5, I decided there was no point in doing more sets with it and did 20x132 to finish the workout.

Friday was Trapbar and I did get 6x385 without straps but due to sweat soaked gloves, it was shaky and slippery all the way. Then 5 sets with 451 getting 5,6,5,6,6, which was really good. Some shrugs afterwards, starting with as heavy as 352 for a few reps then a few sets with 275 and then with 165 and 110. The gym is turning into a steamroom even with two fans blasting at full speed.

The week of workout is done but I'm doing a 12-hour shift on Sunday so there will be more biking and slow walking around still to come. Maybe next week I'll update my pic again and get rid of my "before" photo.

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I kinda let myself go when the little fella was born just eating what we could to get us through the day - lots of snacking and got up to 233 by the start of April.

Saw a picture of myself on the golf course and that was the kick up the hole I needed.

Started Weightwatchers. It's actually not that much work once you get into it and they have their own range of low-point snacks to satisfy a craving.

Walking at least 2 miles a day averaging about 20 miles a week with a round of golf in there. I hit 208 on the scale this morning. I'd like to get to 190 - but that will mean an increase in the exercising. 

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Alright, Chester! I've said it before, I advocate walking as a good form of exercise, so definitely keep doing that. Since you enjoy golf, when possible, try to squeeze in another round. In everyday life, take the "harder" way of doing all the regular stuff. Take the stairs, not the elevator or escalator, park your car further from where ever it is you are going etc. These tiny inconveniences also add up pretty quickly for some weight loss. Holding on to muscle mass while losing weight, resistance training of some sort is imperative.

...Also, changed the profile pic  (again) from "before" to "during". Dicked around with the editor to maximize the shades and stuff! 40 minute pump prior to the photo and water and moisturizer for shine.

Edited by Shartnado
This is today
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Right, I'm pretty sure this week is done now, as far as gym is concerned. I'll try to go for a jog or a walk first thing in the morning, since I need to go to the store for some essentials. Due to Sunday's 12 hour shift at work, I started the week around 175lbs and before midnight (it just turned into Friday) I was at 170.

I had two jogs to the stairs and back so far this week and 4 workouts 3 in the gym and one at home, which yielded my new profile pic. Monday was good, despite working on Sunday. Put on 60 lbs of extra weight for the pull-ups etc. All the usual Monday stuff was there and it went well.

Tuesday was a similar leg day than last weeks one, but somewhat lighter this time. I put on 110 lbs at first and just tested how low the machine actually lets you go. Yeah, it's pretty damn low, but it does stop by itself at some point. Doing that with 220 lbs was already pretty bad. Did sets with 308 and 352, then calves with the same and some deep squats with 110 again at the end.

Wednesday was a jog and home workout with two 26 lb kettlebells, resistance bands and bodyweight. For the life of me I couldn't do enough push-ups to get my chest properly pumped for the pic. It's pumped, sure, but not like after a bench or dip workout. Abs are rocking, though.

Thursday was bench and other light upperbody stuff. Did get the couple of reps with 264 and 275, but I did most of the sets with less than that, with a bunch of sets with 220 and 132 in the end. That sure got my chest properly pumped.

I think going below 170 this week is somewhat early for that, so I plan to get a bunch of carbs in the form of a sweet potato and regular baked potatoes to go along with my pork tenderloin dish I'll be making once I get back from the store. But now I need some sleep. Good week, I'll give Trapbar a rest this time around.

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12 hours ago, Gordberg said:

You look like a damned action figure. Hard work paying off.

Thank you very much! That has been my intention since I was 5 years old. It's hard work indeed, without steroids, but I do enjoy it.

...I did go for a short jog on Friday and had one hour pump workout at the gym, so the week wasn't quite as done as I figured.

Edited by Shartnado
Slight change in plans
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I weighed last week and was up to 248!  I'm 6'2", so at least Johnny Ace would be interested in me.

I'm still doing Wendler's 5/3/1.  I decided to do the original program for a round with some circuits for my accessories.  I figure I can keep steadily increasing my strength, but hopefully drop a couple pounds at the same time.  I'm still pretty far below the weight I was moving pre-pandemic, so I think I can spare a few pounds on myself.  

I'm also doing more jump rope and exercise bike.  I am not a fan of cardio, but I can handle those two.  

My wife's job situation is in flux right now, but once that's figured out, I'm going to add to the home gym a bit.  I have a flat bench, but would really like to get an incline.  I'm also eyeing some adjustable dumbbells.  Might add a heavy bag, too.  I've always wanted to add in some boxing training for cardio.

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The week is once again most likely done at this point. Nordic Midsummer is upon us that means binge- drinking, meat and sausages on the grill and trying to avoid drowning. The real Scandinavians may have other weird-ass customs at this time of year, but for a large portion of us Finns, I pretty accurately described next three days.

I feel like I may have peaked a bit early, as the summer vacation is a couple of weeks away and I feel spent. I managed two workouts, one 12-hour shift (Monday night) and after I woke up this afternoon, one walk/jog to the stairs (on top a a hectic 4-day work week due to Friday being off). After the jog, I weighed in at 169 and there's no way I want to go below 165, but I can feel my metabolism slowing down, so I don't think that's gonna happen anyway.

As a funny side note, at the stairs, there were two kids sitting at the top of them, packed lunch and all, with their phones. I really hope they weren't watching videos of people running up a flight of stairs on Youtube while sitting there.

As a prize for winning the 50-hour exercise challenge at work (with 214 hours in 3 months), I got a power wheel and a massage hammer. I guess I have a spare hammer now and I did not have a power wheel at home, so yay!

Workouts were the usual full upperbody on Tuesday and Squat machine/calves, shrugs and other light upperbody stuff on Wednesday. Just to get something done.

Now I'm starting to think my abs have never looked better. Too bad my skin is nowhere near as firm as it was at 37 or so. That may ruin the effect a little bit. Also, now I can clearly see the effect of doing reverse shrugs for more than a year. Ok, so THAT is pectoris minor. I'm not sure if I like it. I guess I understood "barrel-chested" a bit wrong. Well it's too late now, it's not like I can stop once I see something actually becoming more pronounced at this stage.

If within the next two days some of my posts are (even) less coherent than usual, it will most likely be due to Vodka and Gin. I'll pick my self up and start again next week!

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On 6/15/2021 at 8:51 AM, ChesterCopperpot said:

Started Weightwatchers. It's actually not that much work once you get into it and they have their own range of low-point snacks to satisfy a craving.

 

Which plan are you on?

I've been doing Green, sort of.  Green gives me so many points that I very rarely get anywhere close to using all of them in a day.  I've figured out a set breakfast and lunch which uses about 15 points leaving me with 45 for dinner, which is pretty much anything I want as long as I don't eat a bucket of it.  

After a few weeks of a plateau, my weight has shot down this week and I'm really feeling like you can see a difference.  I know I can feel a difference my energy levels are great and exercising doesn't make me feel like I'm going to die the next day. I've officially out of my COVID-fat clothes and back into my "just fat" clothes that I haven't been able to comfortably fit in for about 18 months.  I'm sitting at 304 lbs and pushing hard to get down into the 200's by next week which would be 50 pounds down from my absolutely heaviest last October.

Oh and everyone that says take before pictures is absolutely right.  I felt so shitty when I started WW at the beginning of April that I didn't want to take a picture and now I would kill for a decent before picture to be able to see my progress.  

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Yeah, I survived Mid Summer festivities with a 10 lbs of added weight as a result. With 5 workouts and two extra evening walks/jogs along with the morning bike rides to work on an empty stomach, I was able to squeeze about 9 of those out.

Week was good, very much the usual. Monday: total upperbody annihilation, Tuesday legday on the squat machine and two kettlebells, Wednesday Incline bench with dumbells followed by hammer curls with the same dumbells, Thursday Trapbar and shrugs. Got 4 sets of 5 with 451 after two weeks off, so that was good. Went for an hour walk and jog including the stairs that same evening, so yeah! Friday was bench day. Ok, I did like 15 or so sets, mostly short, around 3 reps, but could only get 259 clean. Did a bunch with 264 and one with 270, but not one clean rep amongst them. It got better when I got down to 230 and less, but jeez! Guys, I think it's about time to wrap this diet up after next week at the latest, then fill back up a little for the final photo and then I can pretend I look like that from here on out. Sounds like a plan to me.

...and another 50 minute run/walk/stair-climb-hybrid on Saturday morning, because fuck it! And tested the power wheel at home afterwards.

Edited by Shartnado
Some typos and missing words
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Wow, the last week of work before the summer holiday is sure testing me. I started Monday with a jog and felt full of energy, thinking yeah, I got this. Now it's Wednesday morning and while I did go for a jog, afterwards I'm moving around as nimbly as Mick Foley BEFORE discovering DDP Yoga. I had a good and very familiar upperbody workout on Monday and a decent leg day yesterday, but the work day really kicked my ass mentally. The gym is near boiling hot at this point and the production floor in the factory isn't much better, until the evening, so it's also kicking my ass physically as well. Weight has gone as low as 167,5 lbs, but I'll combat that by taking double my usual amount of food to work today. I just hope I find the time to actually eat some of it. I need to leave for gym super early today, since I need to be at work for a meeting 1,5h earlier than normal. But goddammit, it's three more days and then I'm done for four F'n weeks! Not the exercise, but the working, at least. I'll update this one as the week moves forward.

Ok, Wednesday was a good and brutal bicep-tricep-delt pump in 30 minutes before the meeting. Thursday was Trapbar with 4,4,4,4 and 6x451. Thursday also included a walk prior to the workout, but no jogging or running. Today was bench and the results were about exactly what they were last week with clean rep with 258, clean reps with 253 and no clean reps with 264. Did 4 partials, though. Better luck with 242 and lower. Did a bunch of sets with 220 (5-6 I'm not sure with around 5-6 reps a piece). Ok, that's it. The diet is now officially done and I get to fill back up. Let's see what that looks like and then I'll tell you if I'm in the best shape of my life or not?

Edited by Shartnado
Update...
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On 7/8/2021 at 12:09 PM, RunningFromAmerica said:

Ol' Malakai using a bench block AND a slingshot - that's pure evil right there.

I thought no man was truly good nor evil. Well, I guess that is obsolete way of looking at things now!

Yeah and my benching looked something like that again today, only without the equipment. Not the weight, mind you, just the distance from my chest.

Edited by Shartnado
Hey, I benched like that... didn't mean to, tho
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