Share your workout

[jaxadam]

I missed a zero on that total and thought, "wow, Jax is struggling to get 300 pushups in a month? How the might have fallen!" but 3000 makes a lot more sense

I'm just more impressed that my wife thinks she's going to do it... Hell, with all the practicing she's been doing over the past few days I'd say she's halfway there by now! But come January 1st I'll let you know her total.

 

[Seabeast2000]

Top tier shit right here. The post is a pretty good AIO with isolate, dextrose, creatine (I preferred it more when they used Kre-Alkalyn and not this Creatine MagnaPower bullshit) and my favorite ingredient of all time: phosphatidylserine.

What is the Phos ingredient? Does it go by an acronym usually?

 

[jaxadam]

What is the Phos ingredient? Does it go by an acronym usually?

It goes by PS. It's supposedly a cortisol suppressant.

 

[Seabeast2000]

It goes by PS. It's supposedly a cortisol suppressant.

Thanks, are you seeing shred/leaning from it?

EDIT: Because old guys are inquiring.

 

[jaxadam]

Thanks, are you seeing shred/leaning from it?

EDIT: Because old guys are inquiring.

I liked the old stuff better. But if I had to pick one and only one supplement, it would be this stuff.

 

[ThePhilosopher]

Long overdue update: my training season for 23 is cut short over the winter due to injury. I got bumped by a car on a training run just before Halloween, and decided to still run my 13 November marathon. I ended up walking about the last 7-10 miles of that race because my knee just wasn't having it (I had been running up 8 miles post accident without a problem, but 26 was a few too many). Currently, not able to do consecutive days of running without pain. I've tried: ice, heat, massage, theragun, stretching without much prolonged relief (ie able to run 5 - 7 miles on consecutive days without feeling sharp pain, if I start to feel a bit of pain I do cut the second day short). It might be a let it heal situation, which stinks as I was looking forward to that 50K in April.

Anywho, I've got at least 3 halves and a full on my schedule for 2023 that I'd like to complete to get back into shape again. I guess I'll dust off the free weights and do some upper body lifting in the meantime.

 

[BornToLooze]

I'd been doing pretty good since I started working out, but seasonal depression kicked in like a bitch. Haven't worked out in almost 2 weeks, but managed to have a little bit of extra energy after making it through the day.

5 sets incline dumbbell bench press
4 sets dumbbell bench press
3 sets incline dumbbell flys
4 sets dumbbell curls
4 sets hammer curls

I did like normal, and did all sets to failure, which came a lot sooner today than it usually does, and still being depressed, started beating myself up over that. But, then I started thinking...my depression is the reason I've been working out so hard, and I've been depressed enough I haven't worked out in 2 weeks...I did what I could with today. And I still managed to hit a PR because I got one more rep in, even though the tank is on E.

 

[Bevo]

As an old guy I lost a ton of muscle and my job is useless to gain or maintain it.

over the last 4 months I have been doing 5X5 strength training.
Each start with a ramp up to 80% then as heavy as I can for 5 sets/reps.

Squats
Bench
Barbell rows
Curls
Overhead press
Chin ups
I also ad in some single movements and stretching.

I do this twice a week and try to start my day with 30 min fast walk on the treadmill.
My goal is to get stronger by early spring and build into a strength/cardio model then.
Racing motorcycles is high cardio and strength with flexibility, extra muscle really helps during a crash too, helps prevent broken bones..

Bonus, I tripled my bench and squats lol! Just don’t ask what I started at!
Cheers!

 

[BornToLooze]

Decided to do a whole body workout today instead of one part like I usually do

4x12 RDLs
4x12 dumbbell one arm row
2x12 dumbbell upright row
4x12 incline bench press
5x12 standing calf raises
4x8 Zercher squats
4x12 crunches
3x12 drag curls
4x12 EZ bar curls
4x12 EZ bar rear standing press
5x15 posterior wrist curls
5x15 seated calf raises
5x10 dumbbell shoulder press
3x15 lat raises

I kept the weight a little bit lighter than usual, so I could hit some higher reps to build some more muscle mass, but I got done and according to my workout app it was still over 40,000 pounds in total weight.

 

[jaxadam]

No jump rope today, knees are acting up.

6 mile bike ride early this morning.

4 x 8 x 25 lbs dumbell curls -> overhead press -> squats -> rows -> romanian deads (you do the whole circuit without stopping)

4 x 8 x 95 lbs barbell deads -> upright rows -> overhead press -> back squats -> good mornings (whole circuit without stopping)

Tennis doubles tonight from 7 to 9 pm.

 

[BornToLooze]

So I'm on a workout app that has workout challenges. My wife has problems with it because


She's came in the room right about the time I've passed out from working out so much. I'm just trying to deal with my body dysmorphia, and she's making a huge deal about how working out can be considered self harm.

 

[Drew]

Been re-thinking my training approach over the winter - for the rest of the cyclists on the board, the Empirical Cycling podcast is excellent, and if you don't mind a LOT of science, it's given me a bunch of evidence-backed insighs that should make me a stronger rider.

I'm doing three basic things these days:

1) A LOT of volume. The subject of z2 (endurance pace) training rides is kind of trendy right now, and people tend to overthink it - there's no special adaptations that occur in zone 2 and zone 2 only, per se. But, what z2 does is allows you to put in a ton of volume, without - after some initial acclimation - building up much incremental fatigue. So, while it's an old truism in cycling that i probably shouldn't need data to understand, I'm trying to make my easy days easier, and spend more time in the saddle riding on easy days. If i couldn't hold a conversation at that pace, I'm going too hard, that kind of stuff.

2) One observation that's been pretty eye opening to me is there's nothing really that ties your FTP - functional threshold power - to any particular time period. One of the earlier ways of estimating this, popularized by the fact time trials are often about an hour long, is to go out and do an hour long max effort, and whatever that average power is, that's your FTP... but threshold power is a metabolic state and not a temporal one, it's the point where your body switches over from primarily aerobic metabolism to primarily anaerobic, and fatigue starts to build up a LOT faster. And, while it's popularly assumed to be an hour long, there's no reason for that to be the case, and your time to exhaustion (TTE) at FTP can be anywhere from 25-30 minutes, to 80+ in the case of extremely well trained athletes. And, importantly, it's a lot easier to train TTE than it is to actually increase your FTP, and being able to hold FTP for 75 minutes on a 75 minute climb is going to get you to the top a LOT faster than holding FTP 10w higher for 40 minutes, and then exploding. So, I'm doing threshold intervals, starting with 3 sets at FTP for 9 minutes, and then over the winter progressively lengthening the intervals/adding more as necessary to progressively build up longer and longer time at FTP in workouts, with the idea that by the time I'm doing, say, four blocks of 15 minutes, maybe I won't be able to hold FTP for a full hour, but I'll probably be able to hang on for at least 50 minutes or so. And considering I seem to be in the camp where my TTE is definitely less than an hour (probably 30-35 minutes is my best guess based on real world experiences and recollections of how i felt at the top of that partiular climb, etc) that's low hanging fruit for improving PRs on some of my favorite hour long climbs.

3) Since VO2Max intervals are probably the best way to increase FTP, I'm also doing some of these - for now 2 minutes on/three minutes off x5, but I'll probably start adding intervals as the winter goes on, or maybe push that to 3 on, 3 off.

So, the plan is basically ride as much as i can but generally keep it pretty chill so I'm not building much fatigue, but once a week do a block of FTP intervals, and 1-2x a week depending on how fast I'm recovering do a block of VO2Max intervals, to try to build a bigger aerobic base, stretch out my ability to hold FTP, and try to raise FTP a bit back to where I was at the start of the summer (where a few medical issues waylaid me).

In 2023 I'm riding as a Specialized brand ambassador, so I kinda feel like I need to step it up in a big way.

 

[jaxadam]

23,000 lbs moved today.

 

[rikwebb]

I run the Sheiko CMS-MS program so its Bench 3-4 x per week, Squats x 2 and Deadlift x 2.

Monday

Am

Bench 1
JM Press
Tate Press
Flyes
Band Pull Aparts

PM

Squats 1
Good Mornings

Wednesday

AM

Bench 2
Flyes or Band Pull Aparts

PM

Deadlift 1 (can be 2 variations of Deadlifts depending on whats programmed)
2 x Back exercises (normally a plate loaded Row and plate loaded Lat Pulldown)
Hammer Curls

Friday

AM

Bench 3
Flyes or Band Pull Aparts
Push Press
Side Lateral Raise

PM
Squats 2

Saturday

Deadlift 2 (can be 2 variations of Deadlifts depending on whats programmed)
Barbell Bent Over Row
Meadows Row
*Sometimes Bench 4 is programmed or a quick 6 x 4 Incline Bench)

 

[jaxadam]

I love free shit day.

 

[jaxadam]

Best. Postworkout. Ever.

 

[Drew]

Update on my workout plan from above -

I actually did a reasonably good job sticking with that plan, not as faithfully as I'd hoped, but pretty good. Lessons learned:

1) doing Vo2Max intervals to lift your FTP, in hindsight, you really need yo be doing more than "getting your power up into the Vo2Max zone." you need to be doing maximal efforts for that time period. Most of mine were set to the lower end of Vo2max for me, a little over the cutover from threshold, so as a result they weren't especially elpful. I think my FTP came up a couple watts, which really isn't bad for such a short period of time, but it's still 10-20w below my prior high.

2) TTE intervals... I've been racing with a local team in the Zwift WTRL league, and we had a team time trial last night which, for me, was basically just a block of threshold over/unders. It was eye opening, that the degree to which I wanted to die in our first TTT of the season, and the finals last night, showed a sizable improvement. That first one I was barely hanging on the last 15 minutes of a 45 minute race, last night when we all took off with 1km to go (3rd rider's time counts for the whole team, so we just gave it everything we had at the end), I came pretty close to being the first across the line on a 3-5% grade (where I was at a disadvantage to my lighter/smaller teammates) and as it was I think did manage to take the third slot. I felt a LOT better. I forget what I'd done as a structure early on but I think I started with 4x10 at FTP, worked that up to 4x12, then decided to give a 3x20 a try for a full hour accumulated at FTP and was able to complete it. Did a 1x30 over the weekend after a moderately hard morning ride, so I think next up for me is a 2x30, which is a pretty brutal threshold workout.

I've got my first real race of the season (I'd done one earlier, impromptu - I'm a Specialized ambassador this season and they invited all the locals to come out for a fundraiser race in Vasselboro ME, but that was just for fun and training) coming up in a couple weeks, Rasputitsa, up in VT... and while I haven't increased my FTP as much as I'd hoped, I've definitely increased the amount of time I can hold it, and my "resiliency" and ability to do threshold efforts repeatably, which is probably going to be the more important consideration in a 60-mile gravel race.

 

[Seabeast2000]

Update on my workout plan from above -

I actually did a reasonably good job sticking with that plan, not as faithfully as I'd hoped, but pretty good. Lessons learned:

1) doing Vo2Max intervals to lift your FTP, in hindsight, you really need yo be doing more than "getting your power up into the Vo2Max zone." you need to be doing maximal efforts for that time period. Most of mine were set to the lower end of Vo2max for me, a little over the cutover from threshold, so as a result they weren't especially elpful. I think my FTP came up a couple watts, which really isn't bad for such a short period of time, but it's still 10-20w below my prior high.

2) TTE intervals... I've been racing with a local team in the Zwift WTRL league, and we had a team time trial last night which, for me, was basically just a block of threshold over/unders. It was eye opening, that the degree to which I wanted to die in our first TTT of the season, and the finals last night, showed a sizable improvement. That first one I was barely hanging on the last 15 minutes of a 45 minute race, last night when we all took off with 1km to go (3rd rider's time counts for the whole team, so we just gave it everything we had at the end), I came pretty close to being the first across the line on a 3-5% grade (where I was at a disadvantage to my lighter/smaller teammates) and as it was I think did manage to take the third slot. I felt a LOT better. I forget what I'd done as a structure early on but I think I started with 4x10 at FTP, worked that up to 4x12, then decided to give a 3x20 a try for a full hour accumulated at FTP and was able to complete it. Did a 1x30 over the weekend after a moderately hard morning ride, so I think next up for me is a 2x30, which is a pretty brutal threshold workout.

I've got my first real race of the season (I'd done one earlier, impromptu - I'm a Specialized ambassador this season and they invited all the locals to come out for a fundraiser race in Vasselboro ME, but that was just for fun and training) coming up in a couple weeks, Rasputitsa, up in VT... and while I haven't increased my FTP as much as I'd hoped, I've definitely increased the amount of time I can hold it, and my "resiliency" and ability to do threshold efforts repeatably, which is probably going to be the more important consideration in a 60-mile gravel race.

How do you get your VO2Max again? Is that with breathalyzers and treadmills?

 

[Drew]

How do you get your VO2Max again? Is that with breathalyzers and treadmills?

So, there's two general senses of how VO2Max is used, and we're using different ones. To be fair, yours is the more common.

You're thinking of this in the "maximum amount of oxygen a person can consume in strenuous exercise" sense, which is normalized by weight and reported as ml/kg/min. The precise manner of estimating that is the lab test approach you describe - in practice, it can be estimated relatively well based on power output and weight, and I rely on the Garmin estimation that my head unit calculates. Mine's typically in the 56-57 range, which is high, but won't have me winning a World Tour race anytime soon.

But, VO2Max is also frequently used to refer to a power output zone, above threshold but below anaerobic/neuromuscular outputs, where your body is stil primarily relying on aerobic metabolism, but it's not remotely sustainable (whereas threshold power is at your lactate threshold, where your body is still generally able to clear lactic acid so you can keep it up for "a long time," traditionally defined as an hour but in practice anywhere from like 30-90 minutes depending on training).

So, in the context above, I was referring to VO2Max power output, where my body is taking in as much oxygen as possible (at VO2Max) but not really dipping into anerobic metabolism. This would be like a 3-10 minute effort, most likely, though again that seems to vary a bit rider by rider (it's tough to say how much of this is a product of the max efforts I've done being weighted this way, vs a legit differentiation of my power curve, or both, I guess, but I do seem to have a proportionately higher ability to sustain VO2Max power than power at most other points of my power decay curve). There's also some variation here but the "traditional" VO2Max range is 105-120% of threshold power. Looking at my rolling 90 day power decay curve, I do seem to align with the top of that (FTP of about 305, 3min power about 380, 5 minute about 360) but my curve's a little more fat tailed, 8min 335, 10min 330, and theres some up/down variation based on specific efforts but I'm hanging out within a couple watts of the predicted 320 out to like 16 minutes, which would normally be threshold).

My guess is Garmin estimates VO2Max (in the traditional sense) by looking at heart rate data over sustained periods of supra-threshold power output, but I'm just guessing here. But, in any event, I'm basically taking about maximum aerobic power that can be sustained for several minutes at a time.

 

[jaxadam]

The good stuff.