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Fitness Weekly Discussion
What have you been doing lately for your own fitness? Try out any new programs or exercises? Have any questions for others about your training? Want to vent about poor behavior in the gym? Started a new diet or have a new recipe you want to share? Anything else health and wellness related?
What do you do to take advantage of those little breaks in your schedule that aren't big enough for full, change-into-gym-clothes activities? A lot of comments on these threads discuss focused activities like weightlifting, racquetball, or running, but I'm also looking for ways to keep active even when I'm not at the gym or outside with my running shoes on.
My big one now, when I'm in the office, is to hit the stairs periodically. I'll walk up from the 0th floor to the 8th floor. It's a quick break from my desk, but it really gets my heart pumping.
Not quite a little break, but I'm a big fan of implementing activity taxes. An example might be a bathroom tax of 5 pull ups or 20 pushups - basically in order to use the bathroom you have to do an activity as a tax.
Obviously this doesn't work very well if you specifically avoid the activity because you hate the tax, but if you're looking for a way to remind yourself to stay active I think this works fairly well.
Pick something you enjoy to tax yourself with. If you like running high knees, do those. Burpees, pushups, bodyweight squats, or anything else I can't think of.
Just gotta pick a thing to do to earn stepping away, a bit.
I've never thought of that but I like it.
One part of hip surgery rehab is that you're directed to get up and walk 5 - 10 minutes once every waking hour, to prevent DVT.
I did this religiously, and was astonished to discover that per my fitness tracker, I was getting 10k steps per day, just through 12 - 14 of those small but consistent daily exercise periods. I'm aiming to continue this indefinitely, to the extent possible.
I got an ab-wheel that i do in the mornings that i don't go to the gym. Takes 10 minutes to do 3 or 4 sets and it trains the entire core.
Adjusted my schedule to twice a week after a really bad workout on Friday. I think my low back isn't recovering as fast as the rest of me and by pushing myself as hard as I have been with deadlift, I'm stifling my growth. I will do a two-a-week for a few weeks and then migrate back into 3 a week. I've also added pec flies to my squat day routine as an accessory to the bench press.
I had a killer workout on Monday, it felt so good, surprisingly. I feel good today so I think that it's going to be a good deadlift day.
Reference of my workouts:
5x5: 5 Sets of 5 Reps each. 3x10: 3 Sets of 10 Reps each.
Workout A: Squat 5x5, Overhead Press 5x5, Bent-over Row 5x5, Bench Press 5x5. Triceps Pulldown 3x10, Lateral (Deltoid) Raise 3x10, Calf Raise 3x10, Pectoral Fly 3x10.
Workout B: Deadlift 5x5, Overhead Press 5x5, Incline Bench Press 5x5, Pull-up 5x5. Barbell Curl 3x10, Rear Deltoid Fly 3x10, Calf Raise 3x10.
Monday (Workout A), Thursday/Friday (Workout B).
Also, I didn't add this in last weeks post: my compound exercises (5x5s) have 90 second rests between, where my isolated exercises (3x10s) have 60 second rests between.
5x5 is kind of a lot for deadlifts in a single session, especially since it's often the heaviest lift for most people. It may be part of the reason you're feeling it so much in your lower back. Have you considered modifying it down to 3 sets with a longer warmup or some other rep/set schema?
Hmm, I have not. I'm just going with a found routine that's based on the Stronglifts 5x5. You may be right on that. I will do some reading. I think the original SL5x5 uses 1r5s for Deadlifts so that could very well be the problem. I never thought of that.
Thanks! :D
Currently 26 hours into a 48 hour fast. I've been struggling to get into the rhythm of dieting over the past few months so decided to go for a 48 hour fast to have a minor reset. Easy peasy so far. I'm expecting it suck from about hour 40 when the light is at the end of the tunnel. I am already fantasising about food though (lots of "ooo, ive not had X in a while")
I've also started playing with my Kettlebell again. So far i don't haev a routine, just swings, jerks, cleans etc. Between deaths on Apex Legends. Hopefully start something a bit more regimented in a couple of weeks.
I have tried this one, it was tough and I didn't make it. My only advice is to plan your travel routes as far around and away from fast food as possible, if you eat fast food at all.
I am generally alright with avoiding food when fasting. I helped prepare tea/dinner today for family and it didn't bother me. That said i have started watch food asmr videos so i should probably go to bed before i head downstairs and do something stupid.