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[jaxadam]

Beach body workout day:

4 x 15 20 lb single calf raises, 4 x 15 20 lb single overhead tricep extension, 4 x 15 45 35 lb calf raises, 4 x 15 35 lb overhead tricep extension

4 x 15 35 lb kettlebell swings, 4 x 21 75 lb floor press, 4 x 10 35 lb weighted lunges

 

[rokket2005]

I'm on my 3rd week of getting back into lifting after taking a while off. Just doing a standard 5x5 Squats, Deads, Bench, Rows, MP/Overhead. My job is a lot of lifting particularly above my shoulders, so I drop the Military press every other workout since my shoulders are the strongest part of my body. I only have a standard bench so squats are kind of a pain to unrack then move off the bench for each set so I'm definitely going lighter on them than if I had an actual squat rack to work in, but I'm still getting some decent results.

 

[jaxadam]

More free stuff…

I don’t really know, but we’re gonna find out!

 

[Seabeast2000]

Had one of these at a new gym I was visiting. Coulda kept going but had to leave.

 

[Seabeast2000]

So, yep, tired of the shaker bottles. Looked around for something maybe a bit better and came across these, grabbed one and its been perfect after two mixes. Will keep using and try to find any issues.
Two things,
no ball/agitator/screen.
no nooks and crannies on the bottom of cap/lid to have to dig out proteins.
EDIT: I got the smaller one, the one shown is the bigger. The smaller is 12-14 oz, maybe 7-8" tall.

 

[Seabeast2000]

BTW, Yikes, Just did some Bulgarian Split Squats. Where have these been my whole life?

 

[MFB]

Why not just use a blender to make your protein shake in the morning?

 

[Seabeast2000]

Why not just use a blender to make your protein shake in the morning?

Too much work/noise. I don't add anything but the liquid and powder. If it was a smoothie then yes.

 

[Drew]

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.

Second update, a month later - this is about where my training plan went off the rails.

The bad: less than a week after I wrote this I came down with the worst sinus/throat cold I've had in.... as long as I can remember. I swabbed negative annd the symptoms weren't riight for covid, but I ended up being laid up for almost two weeks. My wife caught it right as I was starting to turn the corner, and is just getting over it now, but the upshot was I essentially stopped training and was either doing easy walks in the woods or VERY easy endurance pace spins. Then, not long after I was starting to feel better and was beginning to pick it back up again, I got hit by a car on my commute into work last week. I got lucky, was moving slower than the last time, and didn't break anything, and shoulder stability is fine, but impacts don't feel great thanks to all the missing skin and internal bruising/swelling, so when I really should be doing a lot of dirt/gravel to prep for what by all accounts looks like it'll be a mud pit of a Rasputisa, I'm kind of stuck on pavement.

The good: After all of that, and honestly after losing some time to a vacation and then a clusterfuck at work shortly before this, I went out to Greylock over the weekend and hit both sides pretty hard - ended up being about a 2x60' interval effort at 90-95% of FTP, which is a pretty brutal endurance workout. I mostly stick to the steeper, harder north side, and went up that one first... so when I still managed to PR the second south side, I suppose I wasn't hitting an especially high bar, but that was a very good sign for repeatability. All in all, it was 59:30 or so at 280w up the north side, and then 51:04 I think (plus another ~5 minutes climbing from Rt. 7 to the start of Rockwell Road that if I manually stretch the selection out doesn't decrease the average) at 277w, which i'm happy with that level of consistency and repeatability in effort.

For perspective, the two prior times I did both sides, it was 254w up the north and 232w up the south, for the prior, and (pre-power meter, but on long paved efforts Strava's estimates are pretty good) 252w and 237w. So, my ability to hang out close to threshold (haven't done a test in a while, but based on recent Zwift race efforts 300-305w is probably the right ballpark) for a long period of time, and then after a breather do it all over again, seems to have gotten a LOT better over the winter.

So, all in all I'm happy (and will be happier still once my shoulder and back stop hurting), and endurance and "resiliency" as a training focus both seem to have been a good place to invest time and effort, and DO seem to be durable (i.e - a couple recent disruptions didn't seem to cost me much). So I'm not expecting to have the result I was hoping for at Rasputitsa, but I think i laid a great base for the season, and will need to put in some really uncomfortable Vo2Max efforts once I'm healed and have recovered a bit from the race.

 

[Drew]

Started doing VO2Max interval blocks, including one round (so far) without ERG mode on to make sure I'm hitting a power target and instead doing true max effort intervals, giving it as much as I think I can for 2-3 mintues at a time. Been doing a ton of volume too, broadenign my aerobic base.

This weekend I was up in Acadia and I took a run at the Strava KOM on the Around the Mountain carriage path, counterclockwise this time. Missed it by 20 seconds (in a 35 minute effort), but definitely set some longer-duration power highs for the season. The Intervals.icu platform estimated a roughly 30w increase to my FTP, up to 326w, which would match an all time high for me, but I don't buy that - my power curve is a little skewed to VO2Max efforts at baseline anyway (as is my brother's interestingly - when he was racing, 2-8 minute attacks were his specialty. Wonder how much of this is genetic?) and the estimate of 326w was based on 8 minutes and 30 seconds at 373w (which, well, is a fucking LOT - I wouldn't have thought I could hit that, that looks to be an all-time high for me between 6:00-8:30). Eyballing the power decay curve has me comfortable with an estimation of around 310w, which I'm going with for now, but I also updated Intervals to not use anything sorter than 10 minutes to estimate FTP (and 10-minute power estimated a 312w FTP, which looks about right to mee), because the shape of my power curve is going to make it skew high otherwise.

All that said - I kind of have to try a 10-minute max effort one of these days now, as well as see how long I can hold 320 before blowing up. My power decay curve was meter-flat at 375w from 5 minutes to 8:30 and it only dropped after that because I hit the summit; I do wonder if I could have held on for 10 minutes at 375 watts if I had another half mile or so of climbing to go.

But, tl;dr - training works, I'm seeing exactly the adaptations I was looking for.

 

[jaxadam]

Getting ready to get this party started…

DB and BB complexes, not sure on weight yet but I’m thinking 20’s and 75.

 

[Wiltonauer]

Had one of these at a new gym I was visiting. Coulda kept going but had to leave.
View attachment 123318

Sport the war!!!!!!!!!

 

[jaxadam]

2 mile sprint this morning with the last 1/4 mile cranked up a notch. Good way to start the day.

 

[sleewell]

Doing this program called lift 4. Its basically 6 or 8 dumbell lifts w no breaks and either high intensity hits in between each set or a burnout at the end. Core exercises to end it. Like on chest and tri day it's 3 sets of 4 exercises and then 3 different sets of 4 different ones and then the burnout is a bunch of different push ups to the point where you can't even do them on your knees. Total exhaustion at the end, very sore the next day, it's great.

The high intensity stuff is burpees, triple bear, squat jumps, mountain climbers, etc. Stuff that gets your heart rate up as you lift weights.

I also try to walk 2-3 miles after dinner a few times a week.

 

[jaxadam]

Doing this program called lift 4. Its basically 6 or 8 dumbell lifts w no breaks and either high intensity hits in between each set or a burnout at the end. Core exercises to end it. Like on chest and tri day it's 3 sets of 4 exercises and then 3 different sets of 4 different ones and then the burnout is a bunch of different push ups to the point where you can't even do them on your knees. Total exhaustion at the end, very sore the next day, it's great.

The high intensity stuff is burpees, triple bear, squat jumps, mountain climbers, etc. Stuff that gets your heart rate up as you lift weights.

I also try to walk 2-3 miles after dinner a few times a week.

🤜🤛

 

[BornToLooze]

Been trying a new work out program and trying to fuck my triceps up because they won't grow like the rest of my muscles

Lat raises 5x10
Behind the neck shoulder press 5x10
Resistance band triceps pushdown 5x20
Resistance band over head tricep extension 5x15
Dumbbell triceps extension 3x8

And then my second workout today
Dumbbell squat 4x12
Neck curls 4x10
RDL 4x10
Shrugs 5x15
Calf raises 4x50
EZ Bar curl 4x15
Resistance band lat Pulldown 5x20
Resistance band triceps pushdown 5x20
Resistance band over head tricep extension 4x10

And somewhere around 20 miles on the exercise bike.

Is there anyone else that gets some shoulder and elbow pain from a normal overhead press, but when you go old school and do it behind your head everything just feels lined up better and your actually feel it in the muscle?

BTW, Yikes, Just did some Bulgarian Split Squats. Where have these been my whole life?

In hell, where they belong.

 

[Seabeast2000]

"Leg day" today lol.

Didn't have much extra power to blast mad gains or anything. Bulgarian splits, standing calf ups, squat machine.
Hey its something, feel like I need to do this routine just a bit more often. Oddly legs are the only group I need to warm up vs max first. Getting old i guess. Somewhere between 35 yo and Silver Sneakers results today.

 

[MFB]

Work got busy and I got into a slump the past few weeks, but I'm back into the gym as of the last two days with today being the third in a row; lost a little bit of progress on the shoulder, but chest seems to be right where it was before. Back-wise, I was able to do my usual 4x10 sets for lateral pulldowns/seated rows, but it's not exactly happy with me today.

Cardio I've just done 3-miles on the bike after each, and that's still coming in at a 4:10 mile on level seven resistance. I might pick one up for the house and do a mile like, every hour while I work since it takes like 5 mins and then at the end of the day, it'd just be weight routine.

 

[lost_horizon]

Workout is:
Muay Thai x 1hr
Sauna x 15 mins

 

[Drew]

Workout is:
Muay Thai x 1hr
Sauna x 15 mins

But when ever I drink Mai Tais in a sauna I get lightheaded?