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  1. #211
    jrock645's Avatar
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    Re: 2018 Health and Fitness Thread

    So instead of 20 seconds work and 40 seconds recovery, what is your format?

    im not sure if the niacin is doing anything or not. Wont know until my physical in aigust/september. Skin has been very clear here lately, though.
    2018 Acura TLX ASpec

  2. #212

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    Re: 2018 Health and Fitness Thread

    Quote Originally Posted by jrock645 View Post
    So instead of 20 seconds work and 40 seconds recovery, what is your format?
    Sorry, didn`t mean to be inscrutable

    I do 2:1 work:recovery, so basically the exact opposite of yours; when I do 40 seconds of work, I follow with 20 seconds of recovery.

    This morning was the StairMaster. After a progressively harder 5 minute warm up, I did 40 seconds work and 20 seconds rest, total of five times. That`s my "easy 5 minute cardio workout" for the StairMaster; on my "hard 8 minute day" I do 32 seconds work and 16 seconds rest done ten times. Since the Stair only goes so fast that`s my version of variety.

    On the AirDyne, after that same warm up on the Stair, I get on the Air and do 2 minutes kinda easy just to get into the whole "I`m doing the AirDyne now" mindset and then do 20 seconds as hard as I possibly can followed by ten seconds of recovery. I repeat that as many times as I can while not letting my rpms drop below 80 during the work part and trying to hit at least 100rpms, even if it`s only for a few seconds. During the recovery I just keep it moving while trying to breathe. That "as many times as I can" is only *four or five* intervals, and I seldom do the fifth one, it`s hard enough to just stay on and do the 2 minute cool down (sometimes I simply end up on the floor and have to climb back on for the cool down after I`ve *really* recovered enough).

    I added the StairMaster warm up to my AirDyne routine as gets my HR up there without wearing me out; doing my whole warmup on the Air wasn`t enough to do that unless I worked so hard that I was too played to really hit my work intervals properly. Since the Air and Stair affect me differently, this works better.

    Those are REALLY short cardio workouts, huh?!? And I only do them every 3-5 days. I just focus on those work intervals being as hard as I can do. This works better for me than the longer sessions I used to do, which were also demanding but in a very different way so I`m really glad I switched even though it *is* infinitely less pleasant while I`m doing it.

    I`ll be interested to hear whether the Niacin`s working for you. Speaking of Niacin, my wife used it for a while and it did spike her HDL numbers; she quit taking it, but her numbers stayed up there anyhow! No idea why, but I`m glad it worked for her.
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  3. #213

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    Re: 2018 Health and Fitness Thread

    Accumulator
    I bought Red Sea or something krill and just got Kirkland from Costco. Take 1 am/pm. Talking more it says can have cognitive abilities
    Ubiquinol. I get at Costco as well. Prob Jamison I think.
    And egg white protein. Im thinking that would be quick digesting. Just googled and it said medium speed. Ahha


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  4. #214

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    Re: 2018 Health and Fitness Thread

    phatkid77- Wonder how much EPA/DHA you`re getting from those two Krill Oil doses. I`m getting at least 4.8g/2.4g, that`s my absolute minimum and I`ll often go higher.

    Cognitive issues from taking too much Omega3s?!? That`s a new one...I mean, some of the Therapeutic Doses to *prevent or correct* that are way above the amounts I take; IIRC the miner who made that miraculous recovery was on over 15g/day for a *long* time (and yikes, that`s a lot of Fish Oil!).

    IIRC, there`s something tricky about getting Ubiquinol/CoQ10 to absorb right.

  5. #215
    Autopia Specialist RaysWay's Avatar
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    Re: 2018 Health and Fitness Thread

    I`ve been slacking on getting my butt to the gym but I`ve had very physical details recently so I`m not too concerned. And my diet has remained good (enough for me? ) If I have a long detailing day, especially mobile or outdoors I`ll usually skip a gym day. But last night I had the itch in the evening and ended up doing a light dumbbell workout while watching the Warriors/Rockets game. Felt good

    Quote Originally Posted by jrock645 View Post
    Sat in the sauna after for 20 minutes. HR got unusually high- peaked at 150. Must have been from the HIIT.
    That is interesting. How do you monitor your heart rate? Fitbit or Apple Watch or something else?

  6. #216

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    Re: 2018 Health and Fitness Thread

    Oh man, I went through enough HR monitors that I finally gave up on `em. Just couldn`t get reliable readings during extreme exertion.

    No, I`m not using a chest-strap one, I simply despise how they feel on me and no FitBit/etc. Guess my mid-20th century approach to life kinda handicaps me

    Fortunately, I was able to get my HR readings enough to know how it feels at the various levels; truly maxed-out is something I won`t forget!

    What surprised me was how hard it felt *before* I was maxed. Thought I was working pretty hard, but eh..it was really just a good warmup level and I had a lot more in the tank. Sigh...

    Hey, you touched on something I find interesting- how some people like having the TV/etc. on when exercising and others don`t.

    I watch music videos while doing my cardio, takes my mind off the discomfort and I simply *hate* doing without. I listen to music that motivates me when I`m lifting (except for legs), sometimes stuff I`d normally find goofy at best.

    My wife says it`s related to my Learning Style, but whatever it is I find it very easy to get distracted from certain activities and lose my focus. There`s just no way I could watch a game/regular TV/etc. when doing much of anything, don`t even want it on in the background. Too close to multitasking for me.

  7. #217

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    Re: 2018 Health and Fitness Thread

    Yeah. Krill oil... Id have to regoogle. But pretty sure its like 3x more powerful.


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  8. #218
    jrock645's Avatar
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    Re: 2018 Health and Fitness Thread

    Quote Originally Posted by RaysWay View Post
    That is interesting. How do you monitor your heart rate? Fitbit or Apple Watch or something else?
    I use my applewatch for Hr monitoring, and the hand monitor things on cardio equipment. The two devices usually give pretty close to the same number- within 5bpm. Maybe not 100% accurate but close enough in the general sense id think.
    2018 Acura TLX ASpec
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  9. #219
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    Re: 2018 Health and Fitness Thread

    Quote Originally Posted by phatkid77 View Post
    Yeah. Krill oil... I’d have to regoogle. But pretty sure it’s like 3x more powerful.


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    thats marketing nonsense. Yeah, the antioxidant in krill oil is good stuff but its not a total replacement for fish oil because youre not getting the same onega3 content. At least not in the 2 caps a day the label says to take. Theres a ton of different antioxidants and some are touted as “more powerful” but the reality is theyre not the same. Different antioxidants do different things. Its sorta like saying a race car has a more powerful engine than a F350... they just arent the same.
    2018 Acura TLX ASpec

  10. #220
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    Re: 2018 Health and Fitness Thread

    Hello all,

    For those of us who have a fit bit I have created a group on the Fit Bit community site, https://www.fitbit.com/group/22W9ZK hope to see some forum members and lets have some fun and lets those steps.
    http://Www.gonzodetailing.com


    Anything in life worth doing is worth over doing, moderation is for cowards

  11. #221

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    Re: 2018 Health and Fitness Thread

    The topic of Fish Oil/Omega3 supplementation is kinda complicated. And while I don`t know from Krill Oil, the various Fish Oil supplements sure do vary and getting squared away took a fair bit of research. It`s definitely not as simple as "take a few of these".

  12. #222
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    Re: 2018 Health and Fitness Thread

    Workout lasted 30 minutes today for 8 sets plus two ab exercises. New split separates upper body between the two workouts, chest/back and arms/shoulders though there is a bit of crossover from there being compound movements. Dips were after my shoulder exercises and those were a real challenge, was trembling midway through the 1st rep but still managed to complete 8 reps.
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  13. #223

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    Re: 2018 Health and Fitness Thread

    jrock645- Sounds good!

    What about doing the Dips *before* shoulders....thinking how dips are kinda "big movements" involving lots of bodyparts. I always do best doing hard/heavy/big stuff early on and smaller muscles towards the end. FWIW, I do Delts after either Chest or Back depending on which Upper Body Day it is; I focus on Medial Delts on Chest Day and Rear Delts on Back Day (never working the Front Delts independently at all).

    That`s really good that you got 8 reps after the first one was so challenging! How are you doing the dips? Like...elbows out/in, body perpendicular/angled, stuff like that. Gee, I haven`t done dips since forever..must be over a year now, maybe two.

    I gotta split my Upper Body Workouts up differently; just too much to do both chest and back the same day although yeah there`s always some overlap (work back, feel pecs a bit too, and vice-versa).

    I`m still doing the "standard" Chest/Triceps and Back/Biceps split, alternating between them on Fridays. I`ll be very interested to hear how *your* split works for you.

    Really like that you did (only) 8 sets for your workout, keeping the volume reasonable. I too add my Ab/Oblique work onto other workouts...accidentally altered the bench angle on Friday and days later I *still* really feel my lowermost abs..gee, that was one very good oops! Gotta make that the new normal.

  14. #224

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    Re: 2018 Health and Fitness Thread

    Working Delts/Shoulders is something I find interesting and a bit tricky.

    The Delts are one of the *VERY* few muscles that are strongest when extended and weakest when contracted; opposite of everything else I can think of with the exception of Hamstrings.

    Maybe because of that (and the way gravity pulls straight down), I finally decided that Dumbbell Laterals aren`t effective for me (probably do more for my Traps than my Delts). To my great surprise, ditto for basically *ALL* of the various pressing movements that I did for so long! Yep, all those movements that guys have sworn by since forever are basically ineffective for me not matter how I do them Sure took me long enough to figure that out

    Also related to the Delts` weird strength curve- Progressive/Elastic Resistance (e.g., Exercise Bands, the Soloflex, Nautilus equipment) is bass-ackwards.

    What`s needed is REgressive Resistance, or at least a means of emphasizing the first part of the movement (that`s what I do).

    AND starting the movement in a thoroughly stretched position (doable with a cable setup).

    Doing Dumbbell Laterals one arm at a time while lying on the floor is probably the best way to work Delts with dbs but I find that awkward and that linear-gravity thing is still an issue. Still, that`s just me and it might work great for others. Note that even a pretty strong guy might need to start such a movement with *really* light weights, and I don`t mean 10lbs. The trick is to keep the effort focused on the Delts, not the back or the arms.

    Tricky tricky, I`m envious of people who can do OK with the usual presses/laterals/etc. Oh man do I wish I could produce my own exercise equipment; I see a glaring absence in what`s available, several actually (Delts, Hamstrings, Hip-Belt Squat station, maybe more)...my improvised solutions are, IMO, suboptimal even if they are steps in the right direction, but I think I know just how it oughta be done.

  15. #225
    jrock645's Avatar
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    Re: 2018 Health and Fitness Thread

    Quote Originally Posted by Accumulator View Post
    jrock645- Sounds good!

    What about doing the Dips *before* shoulders....thinking how dips are kinda "big movements" involving lots of bodyparts. I always do best doing hard/heavy/big stuff early on and smaller muscles towards the end. FWIW, I do Delts after either Chest or Back depending on which Upper Body Day it is; I focus on Medial Delts on Chest Day and Rear Delts on Back Day (never working the Front Delts independently at all).

    That`s really good that you got 8 reps after the first one was so challenging! How are you doing the dips? Like...elbows out/in, body perpendicular/angled, stuff like that. Gee, I haven`t done dips since forever..must be over a year now, maybe two.

    I gotta split my Upper Body Workouts up differently; just too much to do both chest and back the same day although yeah there`s always some overlap (work back, feel pecs a bit too, and vice-versa).

    I`m still doing the "standard" Chest/Triceps and Back/Biceps split, alternating between them on Fridays. I`ll be very interested to hear how *your* split works for you.

    Really like that you did (only) 8 sets for your workout, keeping the volume reasonable. I too add my Ab/Oblique work onto other workouts...accidentally altered the bench angle on Friday and days later I *still* really feel my lowermost abs..gee, that was one very good oops! Gotta make that the new normal.
    Im setting the dip bars for a narrow grip vs the wider grip. I try to keep my arms in tight as I’m using dips as a tricep exercise(though hey obviously involve a lot more). I lean forward just a bit and let my elbows flare out just a tad- enough to be comfortable.

    I may alter the sequence of the workout and move the dips before the shoulder stuff, but we’ll see. I’ve always kinda liked the idea of a pre exhaust before a heavy movement.

    And I’m up to 8 sets per workout instead of the previous 6. Just didn’t feel like i could hit everything properly for a full body workout in 6 exercises. Compromise I made was to split the upper portion between the 2 workouts. Just did the new format for the first time this week, definitely feels like a more complete workout.

    One thing I wish my gym had more of was cable machines. Always felt like I could do a lot with that one machine but they’re always tied up at my gym.

    Thing that has struck me in the past month of moving back to HIT, and probably being more deliberate with the methodology than I was 10 years ago, is the toll these workouts take on me. 6-8 set workout and my whole body feels like jello after, and I feel utterly exhausted for the rest of the day. Can’t recall feeling like that 10 years ago, but that was also when I was 23, so...

    Do you feel utterly spent after your workouts?
    2018 Acura TLX ASpec

 

 
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