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Post by Thomas Eversole on Feb 6, 2015 15:00:46 GMT -6
This has been a big part of my life for about 8 years now. ...my specialty is heavy weights and I like to challenge myself.
Anyone else hooked on this endorphin rush?
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Post by Deleted on Feb 8, 2015 13:02:31 GMT -6
Workout is important. I do some myself, not just pumping (i'm not big) but running, football things like that.
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Post by Deleted on Feb 8, 2015 15:02:03 GMT -6
I am planning on joining a gym this year to start taking better care of myself. Any advice what to start with workout wise?
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Post by Deleted on Feb 8, 2015 15:08:12 GMT -6
Depends on the goals you have. But start with some basic fitness exercises. Like the major muscle groups. I think it is important to exercise the whole body. Not just biceps or chest. There's many who fall into this trap when they start to work out.
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Post by Thomas Eversole on Feb 8, 2015 16:00:04 GMT -6
doedelagt is right. It all depends on what you want.
I'm in the gym 5 days a week, even though its usually only for 45 minutes a session... ...but I focus on the muscle groups I want to maintain and get stronger. I have a routine, now, but for years I was a one trick pony with bench press.
Chest/Arms (Bench/Incline/Flys/Press) Back/Legs (Squats) Biceps (Curls) Upper Back (Lat Pulldowns/Rows) Cardio (Jacob's Ladder)
This is an older video (obviously) but I pride myself on my flat bench. I am stronger (and fatter) now and get 8-10 reps of 315lbs without spotter assistance.
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Exercise
Feb 12, 2015 0:45:08 GMT -6
via mobile
Post by Deleted on Feb 12, 2015 0:45:08 GMT -6
Thanks for the tips. I'm looking into joining a local gym with some friends. Thinking of starting with cardio and upper body, then rotating the other areas. Should have started years ago!
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Post by Thomas Eversole on Feb 12, 2015 6:44:41 GMT -6
Speaking of starting years ago... squats! Something I should have been doing this whole time. They're a great core exercise.
I've avoided them for years because "I have a bad back." Its genetic. ...and the end of December/January marked the worst back injury I've had.
So bad, my girlfriend (who luckily is a lead nurse at a hospital) had to literally help me into my car for two different ER trips. The pain was so bad that I had to take prescription opiates to even function - and I want to stay away from that stuff completely, considering my past.
The reason I had such a painful injury is because I don't use my back muscles. Because "I have a bad back" and I want to be "careful". A doctor told me, between sitting at my job and not doing back exercises, I'm making myself more susceptible to injury.
She recommended squats. I've started them, and they feel great! Its humbling that my squat weight is nowhere near what I can bench, but as most of the guys at the gym say... you've got to start somewhere, and the weight will come quick.
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Post by Deleted on Feb 12, 2015 13:37:43 GMT -6
I've just been walking the mall lol idk, partly don't have the cash to join a gym cause of the annual membership ($10-20/mo isnt bad) but also still self-conscious of going into a gym and walking on the treadmill. tho i shouldn't be, thats what a gym is for anyhow. would like to convert this fat to some muscle, not built like you Tom but just so can at least lift like 100-150 lbs. right now 40lbs is a struggle and usually can't do it
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Post by Thomas Eversole on Feb 15, 2015 2:40:29 GMT -6
I've heard a saying that the hardest part of getting to the gym is putting on my gym shoes. Like anything, its easier the more I do it. Especially when I "figured out" the "high" from it.
If you don't want to do a gym membership, you could always invest in some weights for working out at home.
As far as working out in the presence of others, there's ALWAYS going to be someone stronger, faster, better looking, etc. Having just gotten into a new set of core exercises, its humbling that high school kids are better at these exercises than I am... ...I've found myself thinking, they think I'm weak, they think I'm just a fat guy visiting, etc. but then I had to put myself in their shoes.
The other side of that, I'm pretty much the "bench press king" at the gym. I warm up with 315lbs, set of 8-10. 365lbs for 3-5 reps. I'm a little bit infamous for it. I'm sure a chunk of it is genetic, but also hard work and dedicaation, Does that mean when I see someone with 155lb on the bench and they're struggling with it, that I think they're weak?
Absolutely not. If anything, its nostalgic - reminds me of where I was, and its awesome to see those guys grow. My experience, they're the same way of me.
If anything, I've gotten a lot of encouraging words from people when they see me on squats, slowly but surely moving up.
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Post by Thomas Eversole on May 9, 2015 21:00:53 GMT -6
I did pretty good with lat pulldowns today. 3 sets of 10 of 365lbs. Of course I have to strap myself in as that's almost 100lbs more than what I weigh.
Anymore, I feel like I'm reaching the finish line at my gym. 3 different machines I do the whole stack (250lbs) on with my reps and sets. (shoulders, flys and pullovers if anyone is curious what those machines work)
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Post by Thomas Eversole on Jul 11, 2015 8:16:30 GMT -6
I figured it was overdue to make and post some workout videos. (since the last ones I did were literally 5+ years ago) I didn't pick the music by the way. That's just what the gym radio was set on. HAHA!
Here's a set of 10 reps with lateral pulldowns with 365lbs.
Here's me doing a set of dumbbell rows - 7 reps each arm. (with a 140lb dumbbell)
Can't post work out videos without posting one for bench press! Here's one set of 10 reps of 315lbs.
Feel free to post your own workout videos!
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Post by blake on Jul 13, 2015 10:31:47 GMT -6
As I tell everyone, I discovered early in life I have an allergy to exercise...it always makes me sweat and increases my breathing rate.
So I try to avoid it..
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Post by Thomas Eversole on Jul 13, 2015 19:16:10 GMT -6
HAHA!!! That's everyone if they workout right. [bees] I know you really don't think its an allergy, but its great for your health! The gym I go to keeps the inside pretty cool. Not meat locker cool, but we're talking mid to lower 60's. She recommended squats. I've started them, and they feel great! Its humbling that my squat weight is nowhere near what I can bench, but as most of the guys at the gym say... you've got to start somewhere, and the weight will come quick. If anything, I've gotten a lot of encouraging words from people when they see me on squats, slowly but surely moving up. I did 4 sets of 10 reps with 275lbs on squats. I feel pretty good - like, I could have done more weight! What's really keeping me from moving up is I need to toughen up the area of my upper back / lower neck where the weights rest. That's the part that hurts. (having all that weight on one spot)
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Post by blake on Jul 14, 2015 6:55:32 GMT -6
Me and my wife briefly tried Zumba at home, but never stuck to it. I do NEED to get some regular exercise though, would be good for my heart, and for my diabetes
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Post by Thomas Eversole on Jul 14, 2015 7:23:06 GMT -6
I'm not a huge fan of cardio. (And Zumba is cardio) ...because God didn't build me to run, he built me to be run from. Maybe he did the same for you?
Did you try some weights? I personally love the rush, and eventually, the strength from it.
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Post by blake on Jul 15, 2015 7:46:05 GMT -6
I'm not a huge fan of cardio. (And Zumba is cardio) ...because God didn't build me to run, he built me to be run from. Maybe he did the same for you? Did you try some weights? I personally love the rush, and eventually, the strength from it. Well I do need cardio, for the simple fact that I have high cholesterol and need to avoid a heart attack
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Post by Thomas Eversole on Jul 15, 2015 7:55:40 GMT -6
Right, I think to some degree we all need cardio - but you can do some cardio with weights. Cholesterol isn't the death bringer that some doctors portray it as - I've seen studies on super centinarians (people who live past 110 years of age) that ate bacon, fried chicken, lard for most of their life.
....but that (diet) is a whole other topic deserving its own thread.
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Post by Thomas Eversole on Jan 3, 2016 20:07:33 GMT -6
Trying to keep up my strength. It helps with my appetite as well. I had a decent workout today.
(free) Flat Bench Press - 315lbs for 9 reps (free) Flat Bench Press - 365lbs for 3 reps (machine) Upright Pullovers - 250lbs (whole stack) for 12 reps (machine) Upright Butterflies - 225lbs (whole stack) two sets of 5 (machine) Military Press - 225lbs (whole stack) for 10 reps
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Post by nocturnaliridescence on Jan 3, 2016 21:24:43 GMT -6
I need to really get into exercising again. There for a couple months, I just kept getting cold, after cold, after cold, and couldn't really exercise. And my stamina suffered for it. At least I've been getting back into walking now that I'm better. I can walk for like two straight hours. Probably longer, if I could be bothered to carry a little extra water on me. According to my phone which apparently keeps track of my steps, I take an average of around 9,000 steps when I take my walks. I apparently walk at a very fast pace. A few people have mentioned this to me, and come to think of it, I do often find myself walking past people.
I would like to start running, but... eh...
I also did various other exercises that I need to get back into again. Push-ups, sit-ups, etc.
As for gyms, I'm at least not joining the gym closest to where I live. That gym is full of crazy people who seem to be on steroids. You can often hear them screaming at each other at the back of the building. Sounded like a fight was going to start one day. I'd ideally like to purchase some weights for at home so I don't have to join a gym. Haven't gotten around to it. I actually had the chance to the other day while out somewhere, but I didn't think of it at the time. Pffft, oh well. Edit: I can lift around 35lb / 16kg with one hand. That's not bad I guess, but I have a ways to go.
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Post by Thomas Eversole on Jan 13, 2016 18:01:16 GMT -6
Lifting 35lbs can be strong, but it depends on how you're lifting it. Are you pulling it up with your bicep like a curl? Using your tricep and upper back like a row? Or gripping it while standing up using your legs and back? As for steroids (as my gym calls "juicing" or doing "cycles") I think I'm pretty much the only one that goes there that doesn't juice. Even had a few guys with it on site and offer it to me. I'll pass. Most people think its makes you super aggressive and your nuts shrink, but not always and not every steroid. To me, the reason to avoid it is it astronomically raises the chances of heart attack and stroke. ...and while it strengthens muscles, it actually weakens joints/ligaments. Juicing is all immediate gratification, but shoots users in the foot long term. They'll find out the hard way that it doesn't matter how big their muscles are, if their joints tear or buckle, they can't lift it. I'd be really surprised if someone actually got in a fight. Yelling and aggression helps with reps/sets and numbers. Loud crashes on top of that are just heavy lifting. I totally lift better if I have a spotter screaming in my face, regardless of what muscle group I'm working on. As for running, I think I made the joke earlier that God builds some people to run, and others He built to be run from. (me) ...but a positive side effect of squats is that it has increased my running ability. The local park has a track that's a quarter mile circle. I can run a lap in a few minutes, take a few minute breather, repeat to finish the mile without too much effort. Managed to get a few sets of squats in today after work and before getting zapped with radiation. I only squat with free-weights. Set 1 - 225lbs x 10 reps (warmup) Set 2 - 275lbs x 5 reps Set 3 - 275lbs x 7 reps Set 4 - 275lbs x 8 reps
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Post by Thomas Eversole on Jan 18, 2016 9:42:23 GMT -6
Work sent me home after being there for an hour an a half. Even though I work 4 different programs in the building, MLKjr day had the calls slow enough to give me the rest of the day off. That allowed me to put some extra time in the gym this morning!
(free) Flat Bench Press - 315lbs for 9 reps (free) Flat Bench Press - 365lbs for 4 reps (YEAH!!!!)
Oh, and its scientifically proven that if you can push 365lbs for 4 reps on a flat bench, you can press 405lbs as a 1 rep max. I haven't gone above 365lbs since my shoulder injury 2012, but my personal best on flat was 405lbs for 3 reps.
(machine) Upright Pullovers - 250lbs (whole stack) for 15 reps, 2nd set 10 reps (machine) Upright Butterflies - 225lbs (whole stack) one set of 3, 2nd set of 12 (got mad at it) (machine) Military Press - 225lbs (whole stack) for 15 reps, 2nd set 5 reps (getting fatigued)
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Post by Thomas Eversole on Mar 18, 2016 18:55:16 GMT -6
My wife and I went to the park today and walked a half mile and jogged a quarter mile. That's a milestone since this is the first time since chemo that my feet didn't hurt too much to run. Before that, I got out my 40lb dumbbells and did 50 curls each arm.
My wife says that it would be a good for me to walk a lot in the hospital after my surgery.
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Post by nocturnaliridescence on Mar 18, 2016 19:51:09 GMT -6
Great to hear that, Thomas!
Over here in Nocturnal Iridescence Land, I've also been doing better with exercising lately. My last few walks have been: 9,873 steps (4.4 mi) 10,164 steps (4.5 mi) 15,185 steps (6.7 mi)
I'm also able to do more sit ups and push ups now. I'm making sure not to overdo it, regardless, I could definitely still be doing a little better at this, or at the very least trying a little harder to say "no" to unhealthy foods, but it's more than I was doing over the winter!
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Post by Thomas Eversole on Mar 19, 2016 4:02:15 GMT -6
You can definitely walk further than I can.
My wife wears her fitbit to work and will often put in 7,000 to 9,000 steps a night... but she's a charge nurse on the ICU.
I'd want to lay down after 1 mile. Haha! Pushups I'm good on, but that's a 50" circumference chest talking.
I don't do them very often but I'm still good for 5-7 one armed Pushups each arm.
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Post by Thomas Eversole on Mar 22, 2016 15:41:54 GMT -6
Got the old push-mower out first time this year and mowed my yard in 40 minutes. Good time! I don't know how to adequately describe the size of my yard, but yes, that was 40 minutes of "mostly running" and a pretty good workout! (last year, on days of heat / low energy, it sometimes took an hour to do)
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Post by Thomas Eversole on May 21, 2016 22:32:25 GMT -6
I'd been avoiding lifting because I didn't want the repairing of torn muscles to interfere with the repairing of the surgery wound. My surgeon suggested, for my spiritual and mental health more than anything, to start light weight low reps at home. My first day lifting, I struggled. Big time. It's over 100lbs and my very first rep buried me - my wife had to help pull it off me. I was shocked at how much strength I'd lost (or didn't have), but I have lost 20lbs since diagnosed, and then another 20lbs since my last hospital visit. I managed to do 50 reps, in 4-5 sets. Today was another workout. I did 50 reps in 3 sets. I definitely felt stronger, but I was so hungry afterward and so tired from it that I crashed for an hour this afternoon. Once I get my health back, I definitely plan to get my numbers back in the gym, and then some...
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Post by Thomas Eversole on Aug 10, 2016 6:47:17 GMT -6
My wife and I have been making a point to make it to the gym together. You know, when I'm not in the hospital or feeling horrible from chemo.
Yesterday, I was tired and my wife convinced me to go to the gym with her. She did did the Jacob's ladder and treadmill, and I did:
Jacob's Ladder - 3 minutes total (that thing is brutal) Military Press - 3 sets of 10 - 150lbs Butterflies - 2 sets, 7 reps & 6 reps - 150lbs Fatbar Twists - 2 sets of 30+ (reached the top) - 45lbs Pullups & Dips - 2 sets, pullups 6 reps, dips 10 - offset 120lbs Upright Bench Press - 3 sets of 10 - 180lbs
About a 50 minute workout. Everything was on machine, no free weights this time. I'd been to the gym a handful of times since this last surgery, but my numbers were so embarrassingly low. The best I've done on the free-weights bench since being back is 3 reps of 225lbs. (I was repping 315lbs 8 times in April)
My upper chest seems to have decent strength though. I'm only about 100lbs away from the whole stack on military press and butterflies.
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Post by blake on Aug 11, 2016 7:45:56 GMT -6
I finally got the Fiskars StaySharp Max Reel Mower I have had my eye on for awhile. I got this mainly because it will in the end get my more exercise for a few reasons:
1. Its harder to push, so I will get a better workout 2. It cant cut grass taller than 6 inches, so it forces me to mow at least once a week, thus more exercise.
So far I really love this thing, the sound this thing makes is almost therapeutic, its just a quiet clackety-clack and it cuts so well.
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Post by Thomas Eversole on Aug 11, 2016 8:17:55 GMT -6
Nice. I've got a reel mower as well, but mowing/running is a little too intense for me yet, as it shakes up my gut and reminds me of my surgeries.
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Post by Thomas Eversole on Dec 31, 2016 14:43:26 GMT -6
First set on flat bench. 245lbs for 8 reps. Second set, 275lbs for 5 reps. Beast mode!! (At least for fighting cancer all year)
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