The Official Gym & Fitness Thread

The restaurant/brewery I’m at is two story, so that adds to the physical challenge. A 5-7 hour shift can get me 10,000 steps. But my fat ass needs it right now

No I do not zen out with lifting, which is why I won’t enjoy it as much as I do running.
You have to count reps and focus on each movement.

Running I can zen out for hours.

Lifting is therapeutic in its own way though. Its great when you a pissed off or hyped up.

 

280lb today. Haven't been in the gym but one day this week. Been eating like shit and drinking every night this week.... I don't feel like I've lost any muscle mass (thanks SARMs) but I do feel less energetic. Probably due to poor diet really. Gonna get back on track Sunday and really focus on trying to hit my nutrition plan 100% the next month and see where I get.

 

My shoulders are stupid weak, I’ve been hitting cardio pretty good the last few weeks (biking 6-10 miles a day) and occasionally I’ll hit the PF 30 minute circuit, the shoulder press (the machine pictured) I’m struggling to do 12 reps at 60lbs and I’m not sure why, the seated row I’m doing 15 reps at 135lbs and my shoulders feel good. I’m not sure why the overhead is so much more difficult.

Edit: picture because I’m an idiot.

 

Overhead is weak for 97% of people in the gym.

Also training 12-15 reps is part of why.

 

Good to know.
I figured as much, I just don’t want to give up my cardio time to spend more time with weights before work, and I’m too lazy to get up before 5 to get more gym time.

Out of curiosity what should my reps/sets look like if I wanted to drop one or two days of cardio for strength?

 

Simple answer is lower reps (3-5), more weight, and also progressive overloading.

 

Not that I’m the strongest bro in the world but if you want to get better at pressing, press. To include bench press and ideally all barbell and freeweight.

The more you can develop all your muscles together the better you’ll be.

The shoulder press machines IMO are hard because of the position they force you in. Could be just me though.

 

Looking big as usual... What's up with the normal schedule?

 

Meh just slacking

 

Sweet, thanks gentlemen.
I don’t really have specific goals in mind, I was just doing the circuit 2-3x/week to maintain strength and work different muscle groups.

 

Fellas.


Graduated swat school Friday, no more cardio and body weight bullshit. Back to lifting finally after not touching a barbell for 3 months.

Eased back in with 3x3 squats, ghd, split squats, and hip thrusts. Gunna be walking like a baby deer for a week.

feels good to be back.

 

Congratulations!

Welcome back

 

Just curious- If you were doing that "bullshit" in order to pass/graduate wouldn't it stand to reason you'd keep some of that in your training rotation to be optimal at the job? Disclaimer: I, as usual, don't know what I'm talking about and am genuinely curious. Thanks for your LEO service. Take care.

 

I have GOT to stop drinking.

Some friends took me out to a kick ass bourbon bar last night. After my second glass I found myself agreeing to do a sprint triathlon

I don't even own a bike ya'll...



@St. Swervus

How much does one need to train for a 0.5 mi swim? Is this something I can just suffer through the day of?

CORRECTION: 500m swim

Any training advices is appreciated. I think we are aiming for an Aug event.

 

I gotta start doing body weight/boot camp stuff again, Monday night was my first BJJ class and my cardio and core strength were my two largest weaknesses. It was a lot of fun though and I’m excited to keep training there.

 

500m? That's 10 laps in a pool....not an ass kicker but you should go see what you're getting yourself in to. I know some running badasses that struggle stringing together 3 laps. I always found it easier but then again I love it.

Also I was always told the bike is the "rest portion" of Tri. Then I started riding. The bike is no joke. Maybe because it was my last of those three disciplines to "master". I ride a fair amount now and am in the process of getting back in cycling shape. 20-30 mile rides a couple of mornings a week for a few weeks has already gotten me back on track. Feel free to message me if you need/want some pointers. And oh yeah....HELL YEAH Triathlon!!!!

 

Yes I’ll keep cardio in the rotation, but Leo will never be running a 6 mile foot chase. Most law enforcement/ military pt standards and tests need to be scalable to get the most amount of people in shape with the least amount of equipment. That’s where body weight and running come into play.

 

My gym has a pool so I will give it a go. I really struggle with swimming because its so much core work.

I have been told that 4 miles on a bike is about equivalent in time and effort as running a a mile. If that's the case a 10 mile bike shouldn't be too bad. Obviously thats very course dependent.

I think you told me you had a Coros, do you have a power meter for your bike to track activity? What about any swimming assessors or does the watch on its own do a good job of tracking all that?

For a second I thought you were talking about yourself in the 3rd person.

 

I think you're going to end up like me when I did a Sprint Tri. Got all trained up, a bit nervous, then showed up and cruised it. Just as my buddies had told me when it was over I was thinking "What am I going to do with the rest of the day". In hindsight I should've just signed up for the next tier. I think it's Olympic distance. Swim a mile, ride 25, run a 10k.

You've got a cardio/endurance background and have run some long ass stuff. Just get familiar with the pool and bike, don't get too hung up on your times and it'll all be good. I don't track my metrics that closely. I look at my swim times either old school by looking at the clock in the pool or my watch and I look at my mph numbers on the bike. But just the overall. I'm also not training for speed at this point. As long as my #s stay pretty consistent then I know I'm ok.

For me this stuff is about fitness, enjoying myself, mental health and keeping myself in shape for fast hiking. On Monday I went out and fast hiked/ran a 25 miler. 6500 feet of elevation gain. I try to get time to go do that once a week or so. That stuff is my favorite and I want to be able to do it and not be sore later. As the snow melts here the mountains are where it's at.

I'm excited for you. This'll be fun and get you cross training a bit. Unless you end up in the small percentage of people who can run their entire lives you might want to get some other stuff in your rotation early. In my case the hardcore running is pretty much over but the other stuff is GAME ON.

 

One of my friends is wanting to do one and she's like "hey you should do it with me", and I usually just agree if it's shit I feel I can do relatively easily (I'm lazy). I feel I could survive it on minimal effort, and maybe actually have fun and enjoy it because I'm not all that interested in swimming and biking. The less seriously you take it the more fun it is.

If she said "hey lets do an Ironman!" I'm be like "ORRRRRRRR, you do it and I crew you" LOL.

I will be honest I don't know what my fitness future looks like. I can trail run all day long but you should watch me climb a flight of stairs. Basically I've already been limited at work to primarily just serving downstairs now. It's like Forest Gump. I can run all day, but in all honesty I could use a cane for stairs.

So as long as I can be doing it, I'm going to be doing it all. Who knows I may like it.

When I recently threatened to quit my day job my husband asked if I did quit what would I do with my time (apparently being a bum supported by him isn't an option?). Honestly, I'd love to serve and bartend part time, home brew part time, and then basically just train for different events.
I'd love to be a part time athlete. Who knows maybe I'd consider an Ironman if I no longer worked full time.