Workouts

[volksdragon]

Back to the Y today, for a full post-illness workout. Just about back up to my just-before Xmas weights. No dizzy spells, no feeling like vomiting. Just hard work and heavy weights.

I got a total ego boost on the circuit today. I was being followed down the circuit by two teenage boys, probably 13- or 14 years old. After I worked my way down through the leg machines to the incline press, I set it for my weight, and gutted out my set of 12. As I finished, I looked over and one of the boys was standing there looking at me. He asked, "How much weight was that?" "180lb." He said, "Holy Crap, man, you're hardcore." I explained how I'd worked up to this over the past 4 months, and that I'd started doing about 50lb. "Just keep working at it, you'll improve too."

I gotta admit, that felt kinda good. :)

Time for protein shake! Om Nom Nom!

Comments

[daeghnao.livejournal.com]

You are make me wanna go be active and stuff. Maybe once the snow is out of the way I will start running. Maybe. I have the shoes and everything!

[scirocco.livejournal.com]

I always feel better from getting some exercise. Get thee out and run!

moving on up

[enochs-fable.livejournal.com]

So how did you move upward so quickly? twice a week, some creatine (is there dosage info?)... say more?

I remember seeing a woman curling 90lb dumbells once. My jaw almost fell off. I don't think I've ever seen anyone do that.

Re: moving on up

[scirocco.livejournal.com]

I think a few things helped make the gains I did.

1: I started at pretty low weight, so I could get the forms right for the machines. I started probably lower than I had to for my strength, so it was easier for me to make some consistent gains early.

2: Creatine - I can't PROMISE that it's doing huge things, but a lot of people that seem to know what they're talking about recommend it, as a way to put out more effort, and for a longer period of time.

Protein Supplments - I picked up one of those giant tubs of Whey Protein (strawberry flavor) from GNC, and I have one serving everyday. That's 50 grams of protein right there by itself. I usually mix it with milk instead of water (extra protein) as well as adding some yogurt (more protein) and some frozen strawberries. (I usually chuck the creatine in there as well.) It tastes.... not good. I'm working on adding/adjusting things to make it taste better, and I think I'll try the plain vanilla whey protein next time. However, it's 50-60 grams of protein, which is what you need for building muscle.

Rest Days - I don't work out on consecutive days, as muscles need rest time to build back up after you hurt them with the weight.

Pain - I'm learning to accept pain in the process, because it's necessary. I usually repeat the Marine mantra to myself, "Pain is weakness leaving the body." At the weights I'm doing now, the final reps on my sets HURT. I just am learning to accept that, because unless you want to plateau early, you have to be willing to cause yourself pain.

Competition/Goals - Unless you have a workout partner, you're competing with yourself. As I used to compete in a solo sport (cycling), I'm used to that, so you set goals to beat, and you need to be dedicated to always improving. "Continuous Improvement." Your weights that you're lifting should always be going up, even if it's only by 1-2 pounds. Plateaus affect you mentally. They make you think, "That's as much as I can do, I'm not strong enough to move more." I started getting to that place in my workouts, so instead of increasing by 5lb every workout, I started only going up by 2lb one workout, and 3lb the next. Your body can't really discern 1-2lb weight increments, so they're almost free increments (unless you really ARE at the very top of your range). It's still an improvement of 5lb per week.
In terms of other goals, I had a few that I wanted to reach. "First non-leg 200lb weight for a set." "First 200lb chest press." "First total weight stack on a machine used (non-leg press)." These are all attainable goals for me, and they're tailored to make me work harder. For example, I excepted all the leg press exercises as not meeting my goals because I could ALREADY do some of those when I started. I wanted goals I could attain, but that I'd have to work hard to make. I've made two of those three so far. I think the next one I'll add, and one that might be the hardest is, "20 pull-ups, and 20 dips, with no weight assist."

Aside from that, just KEEP going, keep doing it, even when you don't want to.

Re: moving on up

[enochs-fable.livejournal.com]

How do you break up your 2x week workouts? Each full body? When I was able to consistently make it 3x a week, I split it into two, but with only 2x a week that's less than ideal.

How did you go up 1-2lb per workout? Most machines (let alone free weights), 5lb is the maximum increment.

Re: moving on up

[scirocco.livejournal.com]

I do full body, 2x times a week. I've been considering splitting it up if I add a session per week, but we'll see if I can manage that.

The Nautilus Circuit machines at our gym all have the MAIN weight stack, and then a little 1-9lb stack (in 1-lb increments) along side. We also have a stack of rubber-coated 2 or 3-lb weights you can just stack on top. The only downside is on the machines where the weights start going up by 15-lb increments on the main stack, it can sometimes be impossible to actually get a 2lb increment, so I'll just bite the bullet and try going up by 3 or 5.