Woody_CRF's Workout Thread

[Woody_393]

LOL, yeah.. I guess for some it may only be a pre-workout, but I can tell you I'm damn near dead when I'm done. I can barely walk up the stairs when I do the leg stuff.

You have to realize, those were from the first week, which was more of a discovery phase. I've pretty much figured all that out now and I'm lifting weights that are more suited for the reps I'm doing, however, I think I could probably push it a little more... I've also bumped it up to 3 sets, but still in the high rep range (15, 12, 10). I'll have to move up to 4 sets in a couple of weeks. One problem I've run into though is time, and 1 more set of each means more time that I may not have. We'll see though, it may just be my lazy talking.

I think you're right though, the scale needs to stay hidden until that one time a week when I need it.

Thanks again, Ranger. It was good to hear from you. Stay safe over there.

Here's what I did this week (Workout Wise):

[psyklone393]

don't let yourself get discouraged jonathan, it sounds like you may have 'leveled off' with the routine you're using now. ranger has some very good advice.

getting a recumbent bike (or treadmill) could either turn out to be a blessing or a curse. if you use them like you plan and stick to it (which it seems like you will) then needless to say it would be great to have. unfortunately, having workout equipment at home tends to backfire on a lot of people. look in the classified ads in your local paper and see how many bowflex machines are for sale. you might be surprised. chances are most of them are in new condition because they may have had a total of less than five hours of use. when you've got a piece of equipment like that sitting in your house it's easy to look at it and think, "i'll go hit my workout right after i _______ (fill in the blank)" and then get distracted and next thing you know it's the next day and you didn't get around to it. this is why gym's and/or going out for walks tend to be more effective. not because they're necessarily better than having your own equipment, but because you actually have to get out of the house to get your workout done. you've already made the commitment by walking out the door and you're leaving distractions ("hey honey! so-and-so is on the phone...", "oh yeah! dirtrider tv is on next!", etc) behind to focus on your workout.

i was looking at recumbents for a while because i really wanted to get one, but i questioned how well i'd stick to it and whether or not i'd really be wasting my money ... and i never bought one. now that i actually need to get something to help my knee rehab, i went out and picked up a cheap bike (not recumbent) and i've decided that if i do well with it beyond just doing the minimum i have to for rehab then i'll invest in a nice recumbent bike. for anyone interested in a cheap, decent bike walmart has some on sale right now. it's called an 'airbike', one of those ones with the fan where the front wheel should be. it has the little digital display for calories, distance, etc and the handle bars move in motion with the pedals so instead of just pumping your legs you move your upper body as well. for $77 i can't complain ... except that the seat is a little stiff.

anyway, enough rambling. keep it up, bro! and again, ranger has some very good advice for ya.

-Z

[Woody_393]

Thanks psyklone.

I completely hear you on the Exercise Equip. I have had my Olympic weight set for 4 years now, and up until I started working out again, I probably used it 3 times total.

I think what I'll do is wait until I've completed a full 4 weeks of working out. If I do it, I'll reward myself with a recumb. bike. If I miss even one day next week, I won't.

One good thing I have going for me is that my current Weight lifting regiment is in the house, and I've not missed a day yet when comes to doing that. I just hate getting all dressed up in my coat, heart monitor, gloves, hat, and whatever else to go walking. When it warms up, I think the bike will become less used, but until then, I'd love to have an easier way to get the work done.

I think you are right, I need to prove to myself that it won't just become an expensive clothes hanger though...

And you are right Ranger had some great advise, and I'll change it up a bit.

See this is why it's a good idea to post this stuff. You guys set me straight, and help keep me motivated. Thanks again for the advise.

[MotoMan]

I started yesterday adding some cardio to my normal push up sit up routine. I have started riding my mountain bike 1 mile as fast as I can, man you don't realize how out of shape you really are until you go out and try and push hard for 1 mile on a bike.

I want to get up to 5 miles a day eventually, but I have to start somewhere.

[VET393]

I have been going for about 3 weeks now. I will find out if it is helping tomorrow. I can sure feel it in my arms and shoulders. Never lifted before, i joined for a year. My daughter and I go together. peace

[Frakke]

Cool thread Woody!! I'm a bit late on this!! I am working out already one year and have not lost on Kg. I do feel I have more breathe and that's what I'm doing it for. I also don't have time to work out from time to time but that's life!! One question, the weights on your card, are those kg's or pounds?

[Ranger_450F]

Let me clarify because that last one came out a harsher than intended. What I meant was not warm up but Induction phase. Which usually lasts about 2 weeks when starting up from scratch.

I was also trying to explain the importance to avoid the EGO “Got to be lifting big weight around”. Doesn’t matter if it’s 5 lbs or 500lbs as long as you’re doing the sets 3-4 and reps 10-15 like you said your doing and when you can do the target sets and reps you add a little more.

Sounds like your doing great man keep up the work

[Woody_393]

Pounds.

Good Job Motoman. You gotta start somewhere right...

[Dirtbikindad393]

When I start therapy for my left arm I plan on doing a little more for my upper body. I will also be asking my wife to show me how to use the stationary bike we have here at the house. Its a very expensive one like the gyms have. That should help my endurance some when I get back to riding.

[Woody_393]

Originally posted by Ranger_426F
Let me clarify because that last one came out a harsher than intended. What I meant was not warm up but Induction phase. Which usually lasts about 2 weeks when starting up from scratch.

I was also trying to explain the importance to avoid the EGO “Got to be lifting big weight around”. Doesn’t matter if it’s 5 lbs or 500lbs as long as you’re doing the sets 3-4 and reps 10-15 like you said your doing and when you can do the target sets and reps you add a little more.

Sounds like your doing great man keep up the work

Thanks Ranger. I think you're spot on. This week, I'll step it up a bit, and see how it all turns out.

[jaswhitt393]

Woody how are things going?
I've been working out too, weight is coming off, but cardo, upper body strenght is just not there....how has your work program help with upper body fatigue while riding

[Woody_393]

I have to come clean... I've not worked out in 5 days. I'm feeling really down about it, but not motivated to do jack. I have lost NOTHING, and haven't riden in 1.5 months or so, so I have no clue how I'll do.

My wife was pretty disappointed that I hadn't kept with it too, as am I. I went for 3 weeks.

How can I get re-motivated?

Any pro's out there want to give me some tips on losing weight... Cause what I'm doing isn't working, and it's got me pretty down.

[psyklone393]

here's a quick tip bro, how about a size 9 alpinestar applied with some force? sometimes i think it'd take more than that for me, you've done really good. all i can say is if you're keeping up with your workout (more or less) let's see what you're eating and how often. give us a typical two or three days worth of 'woody_crf' menu and the times of day you usually eat. i think that's the next place to start. don't get too down on yourself in the meantime, though. seriously.

-Z

[Blitz393]

hm. this is the first time i saw this thread... the only thing i can sugest is to just go and do it... but, i have one question, and i hope i dont come off as being harsh or gloating, but you're squatting 90 pounds? is it doing anything for you? DONT take this the wrong way but that sounds way way light. i'm 140 pounds- when i go squat it's usually no less than 135 pounds, 15 reps. then add weight up to 260 (5 reps, lol)

maybe try to increase the weight to at least above 100 pounds for squats, you'll feel it more. after about 3 days of this, you'll be used to it. i'm currently in weights class, which is a 90 minute block during school, every other day. the first 30 minutes we do one workout (cardio, upper body, back, or legs) and then a 10 minute break. then the next 30 is a different workout, like if we do, say, bench & incline we do squats and flexion/extension.

again, please dont take it wrong but i'm just wondering if 89 pounds really does something for you.

although, it does help to have a 280 pound all-muscle guy "helping" you by making you do 5 more reps than you really can by spotting you until you cant walk, LOL (my coach, he used to be my football coach for freshman and sophomore year )

Rob

[Blitz393]

OH YEAH

almost forgot to tell you good job so far... you'd better work out TOMORROW or i'll come up there and roost you with your own bike. (since mine is in peices )

Rob

[Woody_393]

P,

Can you fed-x that boot?

Woody_CRF eats.... Hmm.. this area need some serious work.

If I am working, I might only eat once a day, sometimes 2 times, but that's it.

If I'm not working (which is half the week usually 3 on week 4 the next) I usually eat 2 times, sometimes 3.

I think that maybe my biggest problem.

Blitz,

Yeah, the 90 lbs isn't much that's for sure. For now I was mostly trying to do the reps and just make sure I'm using good form, and not going to hurt myself (I'm getting older). I haven't worked out in YEARS, so again, I wanted to make sure my form was good, and that I wouldn't strain/pull/or injur something. I'll have to see about using more weight, but part of the problem, I'm going to run into is I don't have an easy way to get that much weight over my head and onto my shoulders. I will work on that though. I think you're right...

Ok, damn it, I'll get back on the horse tomorrow... No more excuses, and I'll go buy some food for work, so I start eating 3 meals at least a day... I think that may be a key.

See, I knew you guys would be a big help.

[psyklone393]

grrrr!

i typed up a long reply and lost it, freakin' network card dropped my connection. anywho ... here's the summary:

i think you've nailed one of the problems. when you eat only once or twice a day your metabolism adjusts to work with what you're feeding your body. if your body is expecting to only get fed once or twice a day then it's going to store what it can because it knows it's going to be a while before the next meal. break out to eating about 4 small meals a day, and only eat until you're no longer hungry. don't eat until you're full. that's one of the biggest weight causing problems, in my opinion, and it's easy to fall prey to in this super-sized world. hell, pay thirty cents at the drive-thru and get more food ... what a deal! it sounds like it, but chances are that the 'regular' portion is already more than you need.

also, i was reading yesterday that grapefruit has been found to contain enzymes that help digest and process sugars that would ordinarily be stored by the body. if you're a fan of citrus, go get some grapefruit.

you're on the right track, man. keep it up ... i'll spot ya!

-Z

[char393]

Woody....here's a challenge for you. Carry a notebook with you or something of that sort and write down everything you eat and drink in a 24 hour period. Not just what you eat, but how much. I think you'll probably surprise yourself at what is on that list at the end of the 24 hours. Not only that, it will give you a real idea of what your eating habits are like. I, personally, prefer to eat my biggest meal at lunchtime. It makes more sense to me, because I know that I'm not going to be doing much in the evenings. Also, I try (I have to stress try here) not to snack in the evenings. Thats probably the hardest thing for me.

And man...don't kick yourself for falling off the exercise wagon, just pick yourself up, dust you off a little bit and hop right back on.

[Woody_393]

Good idea char (BTW, welcome back.. we missed you).

I'll have to do exactly what the both of you suggested. I knew all that stuff, it's just a matter of doing it... grrr...

Thanks again... Consider me Dusted.

[Frakke]

Come on Woody, we wanna see an excercise schedule by this evening so you better start and get some work out going!!! j/k
It's always hard to motivate yourself for working out. That's why I go to a local gym. I pay my fee there for every 6 months and when you're money is in there you sure got a better motivation to go!!