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the_technocrat
Veteran Icrontian
the_technocrat
1,580 Posts

TT's Fitness Quest

OK, so I'm not exactly sure of what I'm trying to do here, but I guess here are a few points:
  • A few months ago, I hurt my back badly, mainly due to posture at the computer and a mis-balance between chest and upper back strength. I somehow managed to injure the fascia of the vertebrae between the shoulder blades. 2 months of chiropractor and I'm better now, back to hauling 19" CRTs, etc.
  • I pay $60/month for a family membership to the gym. I go maybe once every 2 weeks on average, so yeah, lame. I use the hot tub more than anything.
  • I'm 5'11" and 160-165 pounds. Always have been since high school. (1997). Nothing I do changes that. I could probably eat garbage and get big, but it's so unappetizing to me it's not going to happen.
  • I'm friends with a 2-time Olympic athlete and Strength and Conditioning Specialist, and also have access to a family friend who is an American Gladiator. I don't use these resources, which is ridiculous. I actually like both of them because they both do a lot of old-school isometric training with medicine balls, dragging weights around, etc.
  • I have a Bowflex Sport home gym and an exercise bike here, mainly because the wife wanted it. I think I've used the bowflex three times.
  • I build muscle like crazy, it's freakishly strange. Something to do with genes or something. I can literally tell the difference (as can others) after going to the gym once, even a few days later. It just 'sticks'.

So yeah, all of this stuff is why I *should* be working out, but I don't. So I thought I'd start this thread to force myself into it. I've looked around online for a great fitness site where I can keep track of my activity and have it help plan out workouts and stuff, but I haven't had much luck. The closest thing I found was some app in facebook that was terrible. The park district gym that I belong to is also full of retards working only on biceps and challenging each other, so it's a little difficult to get any realistic knowledge out of them, even if they were worth talking to....
the_technocrat
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the_technocrat
1,580 Posts
Oh, and I forgot to mention:
  • The wife had her gall bladder removed and is allergic to corn, barley, rye, carrots and tomato. So no corn starch, no corn syrup, nothing with barley (most bread). So we don't have a lot of calories around.
the_technocrat
Veteran Icrontian
the_technocrat
1,580 Posts
Oh, and we have a foam roller (good for the back), fitnes ball, and some resistance bands
the_technocrat
Veteran Icrontian
the_technocrat
1,580 Posts
Thrax has a nice lead in the IRC chan: http://www.iwantsixpackabs.com

I'm willing to give it a try
the_technocrat
Veteran Icrontian
the_technocrat
1,580 Posts

Week One

Standard Pushup (3 x 20 @ body weight)
1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2. Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor.
3. Start position: Extend the elbows and raise the body off the floor.
4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor.
5. Return to the start position by extending at the elbows and pushing the body up.
6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.

Trainer's comments:
A1

Bodyweight Squats (3 x 20 @ body weight)
1. Start by placing feet shoulder width apart and holding your arms out in front of you.
2. Proceed to squat down like you are going to sit in a chair. Your upper body will lean forward slightly and your hips will shift backwards while going down.
3. Remember to keep your knees from going out in front of your toes while squatting.
4. Repeat according to your required repetitions. If you want to make the exercise more challenging hold your arms at your sides or behind your head.

Trainer's comments:
A2 Complete in a superset with A1.


Stationary Bodyweight Lunge (3 x 15-20 @ body weight)
1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of the foot.
2) Start position: Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on hips.
3) Lower body by bending at right hip and knee until thigh is parallel to floor. Body should follow a straight line down towards the floor.
4) Return to start position. Alternate or switch to other leg after prescribed reps.
5) Remember to keep head back, and hips squared and in a neutral position throughout movement.

Trainer's comments:
B1

Pullup (3 x 15-20 @ body weight)
1) Position hands wider than shoulder width apart with overhand grip (palms facing forward).
2) Start position: Hang with arms fully extended and elbows facing away from body. Feet may be crossed with knees bent.
3) Pull body up until bar is below chin level.
4) Return to start position.
5) Remember to keep the movement controlled with the body stable to minimize momentum and body sway. If the bar is too high, it is advisable to use a step to ensure proper hand placement as well as safety.

Trainer's comments:
B2 Complete in a superset with B1.

8 Count Body Builders (3 x 15 @ body weight)
Start in a standing position and bend your knees and place your hands on the ground.
Extend your legs back into a push up position.
Bring your knees back in towards chest and stand back up.
This should be a continuous motion and be fluid.

Trainer's comments:
WITHOUT THE PUSHUP C1

Plank (3 x 45sec @ body weight)
1. Start by placing your forearms on the ground and forming a plank with your forearms and feet.
2. Hold this position keeping your body parallel to the ground for the required time.

Trainer's comments:
C2 Complete in a superset with C1.
GHoosdum
tequilavangelist
GHoosdum
10,277 Posts
This kind of goes without saying, but as you found out the easiest way to injure yourself is through muscle imbalances. If muscle sticks like crazy, I'd start with some back and core exercises specifically to address the imbalance.
__________________ My flickr photostream.
the_technocrat
Veteran Icrontian
the_technocrat
1,580 Posts
This kind of goes without saying, but as you found out the easiest way to injure yourself is through muscle imbalances. If muscle sticks like crazy, I'd start with some back and core exercises specifically to address the imbalance.
oh sorry, I wasn't very clear there. That's what the 2 months of chiro/PT did. all better in that dept.
fatcat
sasquatch wannabe
fatcat
3,989 Posts
moar beerz.

muscles will grow to compensate for extra gut weight

j/k best of luck with this.
__________________ "To the heart and mind, ignorance is kind, and there's no comfort in the truth. Pain is all you'll find"
Clutch
I'm the man in the box
Clutch
4,805 Posts
What are your goals? Do you want to gain weight, loose weight? Get into shape?
__________________ PV2 Hewett
Ft. Carson, Co
1-22 Infantry Regiment
4th Infantry Division
the_technocrat
Veteran Icrontian
the_technocrat
1,580 Posts
I don't see 'weight' as a goal. I really don't need to lose weight, I'm 160 @ 5'11"! Overall strength and fitness is my goal. I'll give this 16-week program a try, see what happens.
the_technocrat
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the_technocrat
1,580 Posts
Just finished week 1 workout 1. It's HARD.

I couldn't do all of it, just went until muscles wouldn't respond any more. Instead of 3x20 I did reps at 3x15.
Thrax
Cad
Thrax
23,405 Posts
the workout plan is solid. I'm starting it in January. I'll be the f'ing juggernaut by the LAN; this is my mission.
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the_technocrat
Veteran Icrontian
the_technocrat
1,580 Posts
Did the second workout last night. Not as sore as the first day, but that's probably because I had to cut the reps down. Didn't drink enough water yesterday, like an idiot. Also am tanning a little, so I was double-screwed.

Stupid, I won't be doing that again, waste of a day's workout.
Winfrey
kaishakunin
Winfrey
1,859 Posts
Oh, and I forgot to mention:
  • The wife had her gall bladder removed and is allergic to corn, barley, rye, carrots and tomato. So no corn starch, no corn syrup, nothing with barley (most bread). So we don't have a lot of calories around.
holy crap my Mom is allergic to corn products too! It's ridiculous how much stuff is made out corn, and at least for my mom, it gets more sensitive. We baked her an ice cream pie for her birthday tomor...err today and we saw that one of the chocolate chip brands we were sampling had corn in it, so we had to wash our hands! with soap and water before being allowed to handle anything else

anyways good luck with your workouts, I plan to make better of MU's rec center next semester. And special support to Thrax in his training to be the m-f'ing juggernaut
__________________ [folding_sig1]


Putting the "WIN" in Winfrey since 1988
the_technocrat
Veteran Icrontian
the_technocrat
1,580 Posts
Did Week 1 Workout 3 today at the gym. The free weight machines help out a lot, since I can't quite do my full body weight on all of the exercises.

if you're not used to working out, I think there needs to be a Week 0 before starting the 16-week program. It's a little unrealistic to think you can go from zero to 60 pushups + the rest of the routine right out of the gate...

I think I will do Week 1 again next week, and work my way up to 100% of the goals laid out in Week 1 before moving on to Week 2.
Lincoln
Snapperhead
Lincoln
15,961 Posts
If you can't do the number of pushups required, let your knees down and keep going. I think (?) it's better to keep going for X amount of time than to try for X number and run out of steam in 2 minutes.
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Thrax
Cad
Thrax
23,405 Posts
Break the reps into smaller sets.
the_technocrat
Veteran Icrontian
the_technocrat
1,580 Posts
Break the reps into smaller sets.
I did that as well. Especially on the pullups - but eventually if you're not used to doing it, the arms just stop listening to me after a while. :-)
GHoosdum
tequilavangelist
GHoosdum
10,277 Posts
Yes, it seems very unrealistic to think that someone starting at ground zero can complete three sets of 15 to 20 pullups right off the bat.
Nomad
-
Nomad
3,503 Posts
Yes, it seems very unrealistic to think that someone starting at ground zero can complete three sets of 15 to 20 pullups right off the bat.
I can't do more than 10 in a set, some people do just not have dominant upper body strength. If you can do between 10-20, you're in a fairly good range (We are talking about pull-ups not chin-ups). Typically I pick a number to work for, say 35 and I'll do:

10, 8, 8, 5, 4

I'll utilize as many sets as needed. On the flip size, you can utilize additional weight in a lower rep range which can produce more effective results. Take dips for example, I can do 20 bodyweight dips, but instead I add 60# to my bodyweight and shoot for two sets of 6-8 reps.
the_technocrat
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the_technocrat
1,580 Posts
I use a machine at the gym to counterweight me body weight, and do the recommended # of sets/reps, but at, say, 70% of my body weight.

of course, I haven't done anything in a while 'cause of screwed-up holiday scheduling, so I'm not happy about that...

also, I think I'm going to work on a more easy-to-read version of the 16-week plan, the website isn't put together that well...


edit: made some progress, I'll put more in later. Time to hit the gym.
the_technocrat
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the_technocrat
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back from gym, used the machines to do Week 1 over again. Works a lot better when you can do the recommended sets/reps with less weight, rather than doing the recommended weight/sets with less reps.

I added a "Week 0" on the sheet, 'cause it's not realistic to come out of the gate doing 60 pullups, 60 pushups, then the rest of the workout...
the_technocrat
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the_technocrat
1,580 Posts
I hit it on Monday again, good stuff, but I was back to Week zero-B on my chart because of the week I was in FL...

I was scheduled to work out again last night but instead drove to DHL to sit in line, since I have a job and can't wait at my house all day to get a package. :-\
the_technocrat
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the_technocrat
1,580 Posts
Took delivery of the "Perfect Pushup". All the pain I was having in my shoulder is gone after doing pushups with this tool.

Did week zero-b again. Crappy stuff kept getting in the way, I'm trying to learn to tell people 'no' on days when I have to work out.
Crazy Joe
Cousin Zeke
Crazy Joe
1,572 Posts

» Subscriber

Do they work? I was looking at those since I have the same issue with pushups...
__________________

GHoosdum
tequilavangelist
GHoosdum
10,277 Posts
My dad got a set for Christmas. I tried them and even though I haven't gotten the proper motion down that the manufacturer intended, they do allow for a greater flexibility in how you position your arms/hands.

Plus, they allow you to stretch farther, since they elevate you off the ground by several inches. It marginally increases the difficulty of the exercise, but it also gives you a greater benefit.
the_technocrat
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the_technocrat
1,580 Posts
Do they work? I was looking at those since I have the same issue with pushups...
they work in that I don't have pain due to joint binding when I can't go through a "natural" movement. I suppose they increase the amt of muscle being exercised due to this. It's definitely harder to do pushups with it.
the_technocrat
Veteran Icrontian
the_technocrat
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Well, I haven't worked out since the 12th. FAIL. I really need to learn how to tell people no, and set aside time for myself to do this stuff. It's disappointing.
Nomad
-
Nomad
3,503 Posts
Well, I haven't worked out since the 12th. FAIL. I really need to learn how to tell people no, and set aside time for myself to do this stuff. It's disappointing.
You need to find motivation deeper than aesthetics.
the_technocrat
Veteran Icrontian
the_technocrat
1,580 Posts
such as:

  • A few months ago, I hurt my back badly, mainly due to posture at the computer and a mis-balance between chest and upper back strength. I somehow managed to injure the fascia of the vertebrae between the shoulder blades. 2 months of chiropractor and I'm better now, back to hauling 19" CRTs, etc.
Nomad
-
Nomad
3,503 Posts
such as:
Well, clearly that's not enough either, or you don't truly want it.
the_technocrat
Veteran Icrontian
the_technocrat
1,580 Posts
ahh, just finished zero-c. feels good, I'll be sore tomorrow. :-)
Crazy Joe
Cousin Zeke
Crazy Joe
1,572 Posts

» Subscriber

My dad got a set for Christmas. I tried them and even though I haven't gotten the proper motion down that the manufacturer intended, they do allow for a greater flexibility in how you position your arms/hands.

Plus, they allow you to stretch farther, since they elevate you off the ground by several inches. It marginally increases the difficulty of the exercise, but it also gives you a greater benefit.
Well I purchased a set from Walmart for $20 and after the first time using them I can feel a big difference... This time I had to stop because my arms were sore, not my shoulders, so that's a good thing...
the_technocrat
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the_technocrat
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ok, so I'm just getting over what apparently is the Icrontic Plague of Feb 2008, and was able to hit the gym in a big way. Did zero-b, feels good to be back, even if the lungs aren't quite with it yet.
the_technocrat
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the_technocrat
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got in the gym on the 9th, 13th and 17th, feels good. Making progress too, I'm lucky I can get away with not going in more often. I've noticed shirts getting a little tight on the chest/biceps
the_technocrat
Veteran Icrontian
the_technocrat
1,580 Posts
got in a great workout last night - I've significantly modified the workout plan to incorporate more of the stuff I have around here., mainly the medicine ball and the bowflex. oof, really sore today, so I know I did something right!
the_technocrat
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the_technocrat
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well, looks like i had a month off here, so back to square one. preparing my workplace to deal without me took a lot out of me.

Found the old SWAT workout from IC-LAN07. Have 2 weeks until I start the new job, will be going at it now that I have some spare time :\ Sucks, because I actually LIKE being sore, tired, working out, etc., my old job just took too much out of me. My own physical and mental health come first though, hence the job change. Going to try and make working out a regular thing now, hopefully the new, non-crazy schedule will help.
Thrax
Cad
Thrax
23,405 Posts
I've been working out every other day since Jan 20. It's beginning to show, and I like what I'm seeing. I tweaked my diet recently and the fat loss has gone wtfcrazy.
the_technocrat
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the_technocrat
1,580 Posts
I've been working out every other day since Jan 20. It's beginning to show, and I like what I'm seeing. I tweaked my diet recently and the fat loss has gone wtfcrazy.
nice!

oof, man that swat thing is good, i forgot how good that works. I did the 2xreps line.
the_technocrat
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the_technocrat
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I'm back bebbeh.


Been hitting the gym every other day. Picked up a ton of chicken from the store yesterday and have about doubled my intake of food. Ahhhh, energy!
the_technocrat
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the_technocrat
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well, looks like i had a month off here, so back to square one. preparing my workplace to deal without me took a lot out of me.

Found the old SWAT workout from IC-LAN07. Have 2 weeks until I start the new job, will be going at it now that I have some spare time :\ Sucks, because I actually LIKE being sore, tired, working out, etc., my old job just took too much out of me. My own physical and mental health come first though, hence the job change. Going to try and make working out a regular thing now, hopefully the new, non-crazy schedule will help.
lol@self. New job is 10x worse in terms of avail time
the_technocrat
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the_technocrat
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le sigh

Let's see if I can get this going again. Just got a new job 15 min away, saves me 2 hours commute time per day. First time in 10 years I've had so much time at home available, need something to do
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