Fitness/Diet Accountability Thread

[BPPLEE]

If you try kefir, start out drinking only about two ounces a day for a week. Then increase to four ounces, then six or eight. If you're unaccustomed to fermented food, you could get "die off" and Herxheimer reactions (feeling worse instead of better due to detoxification pathways increasing, as well as changes in the microorganisms living in your gut) if you drink too much

Sauerkraut and kimchi are also both worth looking into. Bubbie's brand of sauerkraut is a live culture, but you can also make your own from cabbage, salt, and a little water.

I’m taking a supplement with Glucosamine, Chondroitin, MSM and Turmeric and I am going to add the Collagen and Hyarutonic Acid supplement so I think that is enough for now.
Thanks and I will take your advice if I try Kefir.
My knees are much better and I am hoping this will help with my back as well. It’s a facet joint that is causing the bulk of the leg pain.
I can have 6 epidurals a year and RFA twice a year. Hopefully I won’t need that many epidurals.
It’s like being a different person when there is no pain but right now I’m settling for less pain. I take Aleeve in the morning and then Extra Strength Excedrin during the day if the leg bothers me. The Excedrin helps.

 

[BPPLEE]

Wednesday workout
Flys ss/w Incline Dumbbell Bench Press - As Many Reps As Possible
20 x 10-10 (Warm Up)
50 x 8-10
40 x 8-10
30 x 8-8
20 x 10-10
No rest between supersets
Kettlebell Swings 35 x 50, 30 x 17, 25 x 17, 20 x 16 - 100 reps no rest between

 

[FireDragon76]

I took a nap after the workout today but I still feel a little "cooked". I'm probalby in need of more deloading and rest.

I'm going to try to pay more attention to rate of perceived exertion and DFA Alpha 1. Also, I don't think aiming for a higher heart rate like Zone 2 really works out for me. I think using Martti Karvonen's exercise formula of 40-60 percent of heart rate reserve ("Zone 2" is more like 60-70 percent, or even 65-75 percent) is probably a better idea, and seems to have a generous margin below the lactate threshold unless one is quite fatigued. That means for the moment, no running, more walking, cycling, and rests between exercises. Lower intensity still seems to have a training effect in sufficient quantities, and it also seems to lead to faster recovery, if any is needed at all.

Yesterday I ran my heartbeat through a test on my Android tablet using my Polar H10 and an app, Polar H10 ECG Analysis. All the metrics, such as QT interval, are in the normal range. So my heart rate appears to be relatively normal. My heart rate variability is really good for my age, with an RMSSD typical of somebody much younger.

 

[BPPLEE]

I took a nap after the workout today but I still feel a little "cooked". I'm probalby in need of more deloading and rest.

I'm going to try to pay more attention to rate of perceived exertion and DFA Alpha 1. Also, I don't think aiming for a higher heart rate like Zone 2 really works out for me. I think using Martti Karvonen's exercise formula of 40-60 percent of heart rate reserve ("Zone 2" is more like 60-70 percent, or even 65-75 percent) is probably a better idea, and seems to have a generous margin below the lactate threshold unless one is quite fatigued. That means for the moment, no running, more walking, cycling, and rests between exercises. Lower intensity still seems to have a training effect in sufficient quantities, and it also seems to lead to faster recovery, if any is needed at all.

Yesterday I ran my heartbeat through a test on my Android tablet using my Polar H10 and an app, Polar H10 ECG Analysis. All the metrics, such as QT interval, are in the normal range. So my heart rate appears to be relatively normal. My heart rate variability is really good for my age, with an RMSSD typical of somebody much younger.

Your Type One characteristics are showing. How is the BodyBlade knock off working out? I really like my BodyBlade Pro.

 

[BPPLEE]

Thursday
800
15 lb Mace
Overhead Swings X 20
Alternating Swings X 40
Rev Grip Swings X 20 R 20 L
Right to Left X 20
Left to Right X 20
Side to Side X 60
Repeat with 10 lb Mace
Repeat with 7 lb Mace
Repeat with 7 lb Mace again
800 reps.
With the 7lb Mace I did 10L and 10R Triceps Extensions and 20 Alternating Swings but everything else was the same.
I have outgrown the 7 pound Mace. I have a 25lb and a 30lb on the way and a 50 lb and 60lb Kettlebell. Free shipping on Amazon
I already have 2 20s a 25, a 30 and 2 35lb Kettlebells and a 7, 10 and 15lb Mace

 

[FireDragon76]

Your Type One characteristics are showing. How is the BodyBlade knock off working out? I really like my BodyBlade Pro.

I like the Aero-Blade. I used some Gorilla Glue and some clamps to make the ends more secure (they were glued with a thin layer of what looked like super glue, and one flew off when I used it. Gorilla Glue is alot better bond). The grip in the middle is nothing special (it's closed-cell foam). There are other brands that are probably better. It was a good investment to try out this type of exercise.

The Aero-Blade is equivalent to the Body Blade CXT. So it's smaller and lighter weight, which suits my fitness level and physique.

I've seen some dismissal of Body Blade and Shake Weight in the past for not having a full range of motion, as both are similar to isometric exercises, but it turns out there's evidence now that full range of motion isn't necessary for muscle growth, and might even be inferior in some ways. Also, the amount of core activation is definitely noticeable. I like to use it on light exercise days along with swinging Indian clubs and body weight core exercises.

The only downside I've noticed is that using these types of exercises tends to confuse optical heart rate sensors because the vibration is so fast and intense, so I use it with an ECG chest strap.

I suspect the real reason these get panned is that they were heavily marketed to a general audience, and like alot of exercise equipment, the limiting factor in results is often down to personal commitment.

 

[BPPLEE]

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You’ll learn your personality type , set HARD goals and reach them and I can help you with your workouts too. You don’t need much equipment and I will show you how to save money if you’re working out at home.
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[BPPLEE]

I like the Aero-Blade. I used some Gorilla Glue and some clamps to make the ends more secure (they were glued with a thin layer of what looked like super glue, and one flew off when I used it. Gorilla Glue is alot better bond). The grip in the middle is nothing special (it's closed-cell foam). There are other brands that are probably better. It was a good investment to try out this type of exercise.

The Aero-Blade is equivalent to the Body Blade CXT. So it's smaller and lighter weight, which suits my fitness level and physique.

I've seen some dismissal of Body Blade and Shake Weight in the past for not having a full range of motion, as both are similar to isometric exercises, but it turns out there's evidence now that full range of motion isn't necessary for muscle growth, and might even be inferior in some ways. Also, the amount of core activation is definitely noticeable. I like to use it on light exercise days along with swinging Indian clubs and body weight core exercises.

The only downside I've noticed is that using these types of exercises tends to confuse optical heart rate sensors because the vibration is so fast and intense, so I use it with an ECG chest strap.

I suspect the real reason these get panned is that they were heavily marketed to a general audience, and like alot of exercise equipment, the limiting factor in results is often down to personal commitment.

I like to use mine at the end of giant sets. After I have done 3 exercises with no rest in between I go straight to the BodyBlade and it’s hard to keep it going for a minute. Sometimes I only get 30 seconds.

 

[BPPLEE]

1997. 33 years old 240 lbs

 

[FireDragon76]

Today I did a bit of an experiment. Instead of rest, I took a day of very low intensity cardio (35-40 percent heart rate reserve) with relatively high volume

I went to the gym and did arm ergo-cycles, recumbent bike, and treadmill for about 2 1/2 hours. I used the Polar chest strap so I could track my heart rate over the 5.3 khz radio band some of the older machines use (that's what the air runner and air bike use as well- it's pretty much foolproof, too, as it just broadcasts the signal to the nearest machine, without any pairing). I kept my heart rate under 113, which is my personal "zone 1", and well below any lactate threshold. Training Impulse was relatively high, but training impulse doesn't account for lactate threshold (there are better metrics for that, like HRSS, Heart Rate Stress Score and the like, but it's still a relatively new idea). I burned about 700 calories at the gym altogether, according to Garmin. So alot of volume.

Just to be safe, I did some static stretches afterwards and when I got home I got my legs into a cool bath and I cranked the AC up. Hopefully the cold exposure helps recovery.

 

[BPPLEE]

Today I did a bit of an experiment. Instead of rest, I took a day of very low intensity cardio (35-40 percent heart rate reserve) with relatively high volume

I went to the gym and did arm ergo-cycles, recumbent bike, and treadmill for about 2 1/2 hours. I used the Polar chest strap so I could track my heart rate over the 5.3 khz radio band some of the older machines use (that's what the air runner and air bike use as well- it's pretty much foolproof, too, as it just broadcasts the signal to the nearest machine, without any pairing). I kept my heart rate under 113, which is my personal "zone 1", and well below any lactate threshold. Training Impulse was relatively high, but training impulse doesn't account for lactate threshold (there are better metrics for that, like HRSS, Heart Rate Stress Score and the like, but it's still a relatively new idea). I burned about 700 calories at the gym altogether, according to Garmin. So alot of volume.

Just to be safe, I did some static stretches afterwards and when I got home I got my legs into a cool bath and I cranked the AC up. Hopefully the cold exposure helps recovery.

2 and 1/2 hours! You are in great shape.
I had no problem working out but hurt my back putting on my socks.
I put some DMSO and Aspercream on it and it’s better now

 

[FireDragon76]

2 and 1/2 hours! You are in great shape.
I had no problem working out but hurt my back putting on my socks.
I put some DMSO and Aspercream on it and it’s better now

I also walked about a half mile to the gym on top of all that (I rode home in a Lyft, it looked like it was going to rain).

The secret was going well below my lactate threshold (which appears to be between 124-136 bpm, depending on fatigue). If I had been doing 70 percent intensity, I would have been cooked in about thirty minutes. I found doing that kind of low intensity actually helped wake me up and get past an afternoon slump. Hopefully I can consolidate more sleep at night, instead of napping during the day.

I sprained my hand right at the base of my thumb last week putting together my IKEA bed and I got out an old tube of Aspercream. I've been alternating that with Tiger Balm, an infrared lamp, and an arthritis compression glove.

I think an electric screwdriver is going to have to be on Santa's list soon.

 

[BPPLEE]

I also walked about a half mile to the gym on top of all that (I rode home in a Lyft, it looked like it was going to rain).

The secret was going well below my lactate threshold (which appears to be between 124-136 bpm, depending on fatigue). If I had been doing 70 percent intensity, I would have been cooked in about thirty minutes. I found doing that kind of low intensity actually helped wake me up and get past an afternoon slump. Hopefully I can consolidate more sleep at night, instead of napping during the day.

I sprained my hand right at the base of my thumb last week putting together my IKEA bed and I got out an old tube of Aspercream. I've been alternating that with Tiger Balm, an infrared lamp, and an arthritis compression glove.

I think an electric screwdriver is going to have to be on Santa's list soon.

The Paper Mill I worked at when I was 20 kept Tiger Balm on hand and I remember using it after I had used a jackhammer all day the previous day.

 

[FireDragon76]

The Paper Mill I worked at when I was 20 kept Tiger Balm on hand and I remember using it after I had used a jackhammer all day the previous day.

This is even more potent than Tiger Balm, but potentially a bit messy. I've used it in the past. It works great on bruises.

Amazon.com

www.amazon.com

 

[BPPLEE]

I like the Aero-Blade. I used some Gorilla Glue and some clamps to make the ends more secure (they were glued with a thin layer of what looked like super glue, and one flew off when I used it. Gorilla Glue is alot better bond). The grip in the middle is nothing special (it's closed-cell foam). There are other brands that are probably better. It was a good investment to try out this type of exercise.

The Aero-Blade is equivalent to the Body Blade CXT. So it's smaller and lighter weight, which suits my fitness level and physique.

I've seen some dismissal of Body Blade and Shake Weight in the past for not having a full range of motion, as both are similar to isometric exercises, but it turns out there's evidence now that full range of motion isn't necessary for muscle growth, and might even be inferior in some ways. Also, the amount of core activation is definitely noticeable. I like to use it on light exercise days along with swinging Indian clubs and body weight core exercises.

The only downside I've noticed is that using these types of exercises tends to confuse optical heart rate sensors because the vibration is so fast and intense, so I use it with an ECG chest strap.

I suspect the real reason these get panned is that they were heavily marketed to a general audience, and like alot of exercise equipment, the limiting factor in results is often down to personal commitment.

I experimented with partial reps when I was strength training. Most people focused on the beginning of the movement like on bench press they would start at their chest and go halfway up.
I found that if I was going to fail it was in the last half of the movement and I focused on that.
I used to do negative reps too, and would have the weight as well as someone pressing down on the bar while I fought to keep the bar up.
I did leg presses with both legs on the way up and then lowered it with one leg.
Negative training requires longer recovery time between workouts.
I had some success with it but once I reached a certain point I started training to maintain my strength, I had peaked and felt that I would injure myself if I went any heavier

 

[BPPLEE]

This is even more potent than Tiger Balm, but potentially a bit messy. I've used it in the past. It works great on bruises.

Amazon.com

www.amazon.com

Thanks I will bookmark it. I have a good supply of similar products I need to use before I order any more
edit: just ordered it. I bought something else and needed to make another purchase to get free shipping.

 

[BPPLEE]

Today I did a bit of an experiment. Instead of rest, I took a day of very low intensity cardio (35-40 percent heart rate reserve) with relatively high volume

I went to the gym and did arm ergo-cycles, recumbent bike, and treadmill for about 2 1/2 hours. I used the Polar chest strap so I could track my heart rate over the 5.3 khz radio band some of the older machines use (that's what the air runner and air bike use as well- it's pretty much foolproof, too, as it just broadcasts the signal to the nearest machine, without any pairing). I kept my heart rate under 113, which is my personal "zone 1", and well below any lactate threshold. Training Impulse was relatively high, but training impulse doesn't account for lactate threshold (there are better metrics for that, like HRSS, Heart Rate Stress Score and the like, but it's still a relatively new idea). I burned about 700 calories at the gym altogether, according to Garmin. So alot of volume.

Just to be safe, I did some static stretches afterwards and when I got home I got my legs into a cool bath and I cranked the AC up. Hopefully the cold exposure helps recovery.

If I remember correctly taking a cold bath affects the lactic acid that accumulates during exercise and speeds up recovery time

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[FireDragon76]

I woke up around 2:30. I got 5 1/2 hours of sleep. However, Body Battery went from 5 to -57, which is a big improvement, but not close to perfect. The cool bath and colder air probably helped, but it didn't prevent night sweats altogether. My watch says my heart rate fell down into the mid 50's, the first time in a good while it has done so. However, it rose later in the night. If my watch had a core body temperature sensor, that would be more helpful. Body temperature is supposed to drop throughout the night, and be lowest about two hours before you get up.

I slept in my IKEA bed. I think I need about an inch more of foam. My hips and IT band area are slightly sore. Some could be due to the workout yesterday, but I suspect it's also due to the way I slept. I'm a side sleeper. I didn't exactly wake up during the night, but I was conscious enough to feel soreness around my hips a few times during the night (my shoulders are fine, my hips are heavier than my shoulders, I guess). If I were a back sleeper, this arrangement would probably be fine, but on the side it exaggerates any muscles pains you might have. Maybe if I dropped an additional 10 lbs, the bed would sleep better. It's tough to say... yesterday was probably a harder day than I initially judged, as I'm feeling a deep fatigue. I might try for a morning nap, or just lay on the bed and rest. Today will definitely be a rest day.

 

[BPPLEE]

I woke up around 2:30. I got 5 1/2 hours of sleep. However, Body Battery went from 5 to -57, which is a big improvement, but not close to perfect. The cool bath and colder air probably helped, but it didn't prevent night sweats altogether. My watch says my heart rate fell down into the mid 50's, the first time in a good while it has done so. However, it rose later in the night. If my watch had a core body temperature sensor, that would be more helpful. Body temperature is supposed to drop throughout the night, and be lowest about two hours before you get up.

I slept in my IKEA bed. I think I need about an inch more of foam. My hips and IT band area are slightly sore. Some could be due to the workout yesterday, but I suspect it's also due to the way I slept. I'm a side sleeper. I didn't exactly wake up during the night, but I was conscious enough to feel soreness around my hips a few times during the night (my shoulders are fine, my hips are heavier than my shoulders, I guess). If I were a back sleeper, this arrangement would probably be fine, but on the side it exaggerates any muscles pains you might have. Maybe if I dropped an additional 10 lbs, the bed would sleep better. It's tough to say... yesterday was probably a harder day than I initially judged, as I'm feeling a deep fatigue. I might try for a morning nap, or just lay on the bed and rest. Today will definitely be a rest day.

I slept about 2 hours. Been working on my book and website. I will definitely work out today though. I feel good for having so little sleep. I’m motivated to work on my book and maybe that’s why I couldn’t sleep. I tend to get a little manic when I have a project to work on.
Today’s workout will be Back, Kettlebell Drop Sets for 100 reps, and then the Battle Rope.
X3 Seated Rows ss/w BodyBlade x 3 supersets
Total Gym Pull Ups ss/w Kettlebell Swings x 3 supersets
Kettlebell Swings 35 x 50, 30 x 17, 25 x 17, 20 x 16 (100 reps)
Battle Rope
Double Wave x 40
Single Wave x 10
Crossovers x 20
Repeat.
Tommorow I’m going to do 1,000 reps with the Maces.
I did 800 yesterday. My grip strength has really improved.

CreateConnectCommit.com

Create Connect Commit teaches people how to do the one thing that most people can’t do; Change

createconnectcommit.com

 

[FireDragon76]

I took a morning nap of 2 hours and managed to get my body battery up to 75, which is a big improvement.

I did 3 sets of 10 reps of kettlebell deadlifts and squats, 8 lb. weight. Then I did some static stretches and yoga core exercises. That's about all I did today. 8 lbs. is almost too light, but I'm hesitant to go up to 12 lbs until I feel I've perfected my form.