Fitness/Diet Accountability Thread

timewerx

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Do you have any second hand stores or consignment shops in your area? You can usually find exercise equipment. People buy it then don’t use it and eventually get rid of it.

I haven't looked yet. In a few months maybe. Quality used ones are still relatively expensive for me. It will depend entirely on whether I'll break-even with my income in the next few months.

Will definitely end up getting a barbell with octagon bar doing only workouts that require lifting the barbell from the ground (I don't have a spotter since I workout at home only).

I'm pretty serious about building strength to carry people in emergencies. It happened to me twice already in family medical emergencies and I didn't have the strength to do it alone. I'm probably strong enough to do it now but if I can do even better, I'm going for it. I haven't maxed out my strength yet.
 
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I haven't looked yet. In a few months maybe. Quality used ones are still relatively expensive for me. It will depend entirely on whether I'll break-even with my income in the next few months.

Will definitely end up getting a barbell with octagon bar doing only workouts that require lifting the barbell from the ground (I don't have a spotter since I workout at home only).

I'm pretty serious about building strength to carry people in emergencies. It happened to me twice already in family medical emergencies and I didn't have the strength to do it alone. I'm probably strong enough to do it now but if I can do even better, I'm going for it. I haven't maxed out my strength yet.
I took some antifreeze jugs and filled them with rocks and water and used them for kettlebells and large plastic fuel containers I filled with water and used them for heavy swings and different things until I got some kettlebells.
You can use 2 chairs to do dips and there’s body weight exercises and there are some suspension kits you can get fairly cheap that work well. When I have time I will find the one I used to have and send you a link.
 
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timewerx

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Strength has alot to do with neuromuscular recruitment of muscle fibers, and not necessarily hypertrophy. So it's possible to gain strength and not have muscles gain significant mass.

The bit of weight training I have been doing payed off practically in hauling mattresses around yesterday, and feeling an added sense of security that I was lifting things safely. Even relatively small efforts pay off over time if you are consistent, whether it's just going for a walk or doing body weight exercises or working with dumbells.

I think you're right since my muscle did not seem to grow (except for my calves). I may also not getting enough protein for hypertrophy. There's lots of empty calories in my diet, mainly from rice. It could also be from age.

I haven't tried high protein diet before. I may try it one of these days with protein rich veggies and more fish in diet.
 
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timewerx

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I took some antifreeze jugs and filled them with rocks and water and used them for kettlebells and large plastic fuel containers I filled with water and used them for heavy swings and different things until I got some kettlebells.
You can use 2 chairs to do dips and there’s body weight exercises and there are some suspension kits you can get fairly cheap that work well. When I have time I will find the one I used to have and send you a link.

Those are great ideas, thanks. I know some cheap plates made of plastic filled with iron powder. It's the same things I've been using with my DB and haven't had any issues so far using them (though I never drop them and always land them softly). I could probably get an octagon bar first and go with cheap plates to use with it and just upgrade later with heavier, pure metal plates. I still prefer free weights over anything. It helps train me in having good balance which is important in skating.
 
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Those are great ideas, thanks. I know some cheap plates made of plastic filled with iron powder. It's the same things I've been using with my DB and haven't had any issues so far using them (though I never drop them and always land them softly). I could probably get an octagon bar first and go with cheap plates to use with it and just upgrade later with heavier, pure metal plates. I still prefer free weights over anything. It helps train me in having good balance which is important in skating.
Here’s something else. @FireDragon76 it would be interesting to try this with a heart monitor
 
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FireDragon76

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I think you're right since my muscle did not seem to grow (except for my calves). I may also not getting enough protein for hypertrophy. There's lots of empty calories in my diet, mainly from rice. It could also be from age.

I haven't tried high protein diet before. I may try it one of these days with protein rich veggies and more fish in diet.

I don't think it makes a big difference. I've tried higher protein and just getting slightly above the RDA, and there's no noticeable difference in muscle mass gains. I wouldn't recommend going below the RDA, though: get at least 0.8-0.9 grams of protein per kilogram of lean body weight.

One of the best ways you can add protein to your diet is just eating more whole grain. White rice has less than half the protein of brown rice. Brown rice also has more mineral content. You can soak brown rice overnight to make it more digestible.

The cheapest source of protein in an Asian country is probably going to be texturized soy protein or dried tofu. You can probably find it at a Chinese grocery. During the pandemic I was buying dried soy nuggets from Taiwan.
 
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Here’s something else. @FireDragon76 it would be interesting to try this with a heart monitor

That sounds similar to some of the exercises that Bruce Lee did.

Years ago I studied with a student of Dan Inosanto, who was a student of Bruce Lee. So I've got a little bit of experience with what Bruce Lee did in his training. He wasn't trying to get big but he was interested in ways he could have more muscular power.

As far as heart rate and strength training goes, I haven't done anything really heavy weight yet, but I have seen might heart rate go as high as 80 percent of maximum, doing sets of heavier tricep pulldowns. However, it's very brief peaks, and quickly falls back down. Resistance training has more of an effect on the heart than the lungs, and it's mostly anaerobic (it uses up carbs more than fat), so it's "cardio" in a way, but lacks some of the full effects of cardio training.

My suspicion is that dynamic tension or isometric exercises would be more of a stress on the cardiovascular system than other forms of resistance training. I know they are contraindicated for many cardiovascular conditions, such as pulmonary hypertension. I'll have to try it out with a heart monitor some time.
 
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FireDragon76

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I think you're right since my muscle did not seem to grow (except for my calves). I may also not getting enough protein for hypertrophy. There's lots of empty calories in my diet, mainly from rice. It could also be from age.

I haven't tried high protein diet before. I may try it one of these days with protein rich veggies and more fish in diet.

Carbs are actually important for muscle gain as they help create an anabolic environment for muscle tissue, and they help support healthy hormone levels in physically active people. Most people would do better, though, to eat less processed carbs and sugar as part of their regular diets. You can also plan out your carb-heavy meals to be before and after a workout, to get the most benefit.
 
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FireDragon76

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When you say Arnold Press are you referring to DB Military Press where you start with hands facing toward you and rotate them to facing away as you press them overhead?

Yes. I prefer them to Military Presses.

I've read research papers that say they are superior at recruiting more of the deltoid muscles. I think they are also less stressful to my shoulder joints, since the shoulder doesn't start out in external rotation with the shoulder joint in a weak position.
 
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I really have to do something about my sleep. In late 2007 I went two weeks without sleeping. It affected my behavior. My wife got me admitted to a hospital and they diagnosed me with PTSD and a variety of other things. They said they would help me get on disability. But they gave me meds that allowed me to sleep and after I got some rest I knew I was just under a lot of stress and had a bad case of insomnia.
I took FMLA and when I came back to work the Sheriff didn’t know what to do. They kept putting me off then gave me a letter stating that they were putting me on leave without pay pending long term disability.
I wasn’t going on disability, there was nothing wrong with me and I sued them. I had exposed corruption in the department and turned my findings over to the Attorney General’s office and the Assistant Chief had to resign. Now they could get their revenge. It took 9 months but I got a settlement.
In the meantime I had taken a job at a warehouse and worked my way up to manager in four months.
I was taking Ambien and it worked. After I was at the warehouse a little over a year the company closed the warehouse and moved the operation to another warehouse in Florida.
I got a job as head of security at a hospital , I had another episode where I went two weeks without sleep again and ended up in the hospital. They thought I had psych issues or was on drugs but the blood and urine tests showed there was nothing in my system. Turned out I had Rhabdo.
I got straightended out and got back on Ambien but weird things happened. I would find where I had gotten up and ate and had no memory of it. I posted things on Facebook and didn’t remember. I called people and didn’t remember.
One night I woke up in my truck and I had run into a telephone pole and had no idea how I got there. Thank God I didn’t hurt anyone.
I got off Ambien and tried several medications and nothing worked until I got on Klonopin. I took 2 mg.
It worked but my wife said I looked zoned out and was lifeless so I went to another doctor and she began slowly cutting it back a quarter at a time until I got to one half mg. I was my old self again. But when I tried cutting any further I couldn’t sleep. I did good on half a milligram until I decided to switch jobs. I knew I would have to take a drug test and the Klonopin would make me test positive for a benzoid. Then I would have to show them my prescription and they would know I took Klonopin and they might think it was for something other than sleep. I didn’t want to take any chances so I quit taking it. I haven’t slept good since.
My doctor was glad I got off of it and when we talked about getting back on a half milligram he said the law had changed and I would have to see him every 39 days if I took it. So he put me on Seroquil but it doesn’t work. I take a supplement called Somatomax and it helps but I have to watch the dose because it has caused sleep walking and getting up and eating while half asleep.
If I get four hours sleep I’m good. I know I need more sleep especially with the resistance training and Metcons. It would even help with losing weight.
I’m looking into a program that was developed for veterans that naturally helps you sleep by making changes like eliminating caffeine, not looking at blue light (cell phones, tablets etc,,) for a period of time before bed, making your bed to be associated only with sleep, developing a bedtime routine and establishing habits that get you in the mindset for sleep etc..
Well my alarm just went off and I only got two hours of sleep but I feel pretty good. I got a lot of writing done on my book, I just got the computer yesterday and installed Word so I could get started on my book and I guess I was excited about that and couldn’t sleep. I’m going to have a couple of cups of coffee and then off to work for a 12 hour shift. I will be dispatching today so I’m looking forward to it.
I’m sure I will sleep better tonight.
I know I need sleep for recovery. You train, you rest, then you grow. If you don’t recover you don’t get results.
I haven’t set a goal for a date for finishing my book so there will be no pressure there and I am going to talk to my doctor about other possible medication for sleep when I go back.

Caffeine can affect sleep negatively if it's taken in the afternoon or evening, but most people are unaware that alcohol can be very bad for sleep, even hours later.

You have to be careful with drugs like Ambien. They can cause blacking out and amnesia like you are describing.

I find magnesium helps me sleep. It's not a miracle cure but it weights the scales in your favor, so to speak. Magnesium citrate is cheap and available in any pharmacy. I take a teaspoon of the liquid (It's sold as a laxative but its perfectly usable) before I go to bed, when I remember to take it.

Another one to try is L-Theanine. It's naturally found in green tea in low amounts. You take about 200mg at bedtime. Again, it's not a miracle but it helps tip the scales a bit.

If pain is causing you to have problems sleeping, you might want to look into cannabidiol/CBD. When I had frozen shoulder syndrome in my late 30's, CBD helped reduce pain alot. Unlike THC or opiates, it's not psychoactive and it doesn't appear to have much addiction potential. It's also somewhat anti-inflammatory. Regularly taking turmeric can also help.
 
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FireDragon76

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Today I looked over my workouts this week from my Garmin Connect page and it showed that my biceps, triceps, hamstrings and core were getting less load, so I did some Bird Dogs/Back Extensions and Hip Raises/Glute Bridge exercises, along with more Calf Raises. I think I'm going to cut out my usual full body routine on Saturdays and go with this kind of core/posterior chain + arm work instead, to try to get more power for running and sprinting, and just generally round out my routine (plus biceps and triceps don't have too much overall strain as far as workouts go).

The Garmin Correct app needs some work, though, because they should really have summaries of muscle load for the week and month, and not just per exercise, similar to what the Hevy app has. I'll probably try to contact Garmin and make a feature request.
 
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BPPLEE

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That sounds similar to some of the exercises that Bruce Lee did.

Years ago I studied with a student of Dan Inosanto, who was a student of Bruce Lee. So I've got a little bit of experience with what Bruce Lee did in his training. He wasn't trying to get big but he was interested in ways he could have more muscular power.

As far as heart rate and strength training goes, I haven't done anything really heavy weight yet, but I have seen might heart rate go as high as 80 percent of maximum, doing sets of heavier tricep pulldowns. However, it's very brief peaks, and quickly falls back down. Resistance training has more of an effect on the heart than the lungs, and it's mostly anaerobic (it uses up carbs more than fat), so it's "cardio" in a way, but lacks some of the full effects of cardio training.

My suspicion is that dynamic tension or isometric exercises would be more of a stress on the cardiovascular system than other forms of resistance training. I know they are contraindicated for many cardiovascular conditions, such as pulmonary hypertension. I'll have to try it out with a heart monitor some time.
It’s funny you say that. I got the first part from a Kung Fu instructor
 
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BPPLEE

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Caffeine can affect sleep negatively if it's taken in the afternoon or evening, but most people are unaware that alcohol can be very bad for sleep, even hours later.

You have to be careful with drugs like Ambien. They can cause blacking out and amnesia like you are describing.

I find magnesium helps me sleep. It's not a miracle cure but it weights the scales in your favor, so to speak. Magnesium citrate is cheap and available in any pharmacy. I take a teaspoon of the liquid (It's sold as a laxative but its perfectly usable) before I go to bed, when I remember to take it.

Another one to try is L-Theanine. It's naturally found in green tea in low amounts. You take about 200mg at bedtime. Again, it's not a miracle but it helps tip the scales a bit.

If pain is causing you to have problems sleeping, you might want to look into cannabidiol/CBD. When I had frozen shoulder syndrome in my late 30's, CBD helped reduce pain alot. Unlike THC or opiates, it's not psychoactive and it doesn't appear to have much addiction potential. It's also somewhat anti-inflammatory. Regularly taking turmeric can also help.
I’ve read that sometimes CBD can have enough THC in it to show up on a drug test. I would only have to take one if I was injured at work, had to use deadly force or was in a wreck but you never know.
My wife got some gummies that help her sleep but I checked and they have THC in them
 
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FireDragon76

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I’ve read that sometimes CBD can have enough THC in it to show up on a drug test. I would only have to take one if I was injured at work, had to use deadly force or was in a wreck but you never know.
My wife got some gummies that help her sleep but I checked and they have THC in them

There are some Kung Fu and Qi Gong styles that involve dynamic tension, expressed in different cultural terms. Like Punching Fist with Angry Eyes from the common Eight Pieces of Brocade exercises. Unlike in western culture, though, it's not done for muscular developement, but for what we would see as balancing the nervous system. In this video, he's punching with tension in his arms, then releasing tha tension at the end of the punch.




Bruce Lee's interest in Dynamic Tension was more from a westeren biophysical perspective, though. While he had some traditional Chinese beliefs (he was obsessed with the idea of a family curse and was big into trying to use traditional mirrors to keep away evil), he never felt bound by them, especially when it came to martial arts training. His style actually owes alot to his study of western boxing and fencing. He was especially influenced by Cassius Clay/Muhammed Ali.

Some Kung Fu and Qigong masters said he overdid a focus on dynamic tension and hard training, and that contributed to his early death. It's plausible. He died from a brain aneurysm. Not only was he experimenting alot with steroids but he was dehydrated (Hong Kong has weather sort of like Florida in its heat and humidity, and steroids also contribute to dehydration) and pushing his body to its limits, so the traditional belief isn't without merit. He definitely was a high strung, achievement oriented person, based on interviews I've had with people that knew him. (like me, he was also a dragon, according to the Chinese calendar system, which usually signifies a person with that kind of temperment).

Besides studying under Bruce Lee's lineage, I also have experience studying Chinese Neigong or soft, internal kung fu styles like Tai Chi or Bagua, as well as Qigong (which is often done as a kind of warmup exercise in Tai Chi or Bagua schools). They have a very different approach, and are more like Aikido in their philosophies.
 
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There are some Kung Fu and Qi Gong styles that involve dynamic tension, expressed in different cultural terms. Like Punching Fist with Angry Eyes from the common Eight Pieces of Brocade exercises. Unlike in western culture, though, it's not done for muscular developement, but for what we would see as balancing the nervous system.




Bruce Lee's interest in Dynamic Tension was more from a westeren biophysical perspective, though. While he had some traditional Chinese beliefs (he was obsessed with the idea of a family curse and was big into trying to use traditional mirrors to keep away evil), he never felt bound by them, especially when it came to martial arts training. His style actually owes alot to his study of western boxing and fencing. He was especially influenced by Cassius Clay/Muhammed Ali.

Some Kung Fu and Qigong masters said he overdid a focus on dynamic tension and hard training, and that contributed to his early death. It's plausible. He died from a brain aneurysm. Not only was he experimenting alot with steroids but he was dehydrated (Hong Kong has weather sort of like Florida in its heat and humidity) and probably in a state of overtraining, so the traditional belief isn't without merit. He definitely was a high strung, achievement oriented person, based on interviews I've had with people that knew him. (like me, he was also a dragon, according to the Chinese calendar system, which usually signifies a person with that kind of temperment).

Besides studying under Bruce Lee's lineage, I also have experience studying Chinese Neigong or soft, internal kung fu styles like Tai Chi or Bagua. They have a very different approach, and are more like Aikido in their philosophies.
My instructor had a form called Evergreen that used a form of dynamic tension. He was good, but he was also a con artist though
 
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My instructor had a form called Evergreen that used a form of dynamic tension. He was good, but he was also a con artist though

That can happen. Some martial art schools can become like motivational/self improvement cults, with cults of personality and narcissists.

I studied with Floyd Jackson, who was a student of Dan Inosanto. Floyd was deaf (90 percent hearing loss) and didn't have alot of students I suspect, because of that. He was a good teacher, though. I don't remember him charging money. He just loved teaching. He was living off SSDI and didn't need the money.

My Tai Chi and Bagua teacher was an older man who had lived in Taiwan, serving in the US Air Force (when we still had bases there). He was fluent in Mandarin. He offered his teaching for free, which is common with many old-school kung fu teachers. He had even been inducted into a traditional tong, a Chinese secret society or brotherhood.

In traditional Kung Fu, there are no belts. People are expected to pay respect to the teacher or shifu, and even the teacher's teacher, the shigung. It's more like a family or patronage type structure, with older and more senior people teaching and helping younger ones, along Confucian lines. The teacher is not expected to be self-serving or egotistical, at least if they are a good teacher.
 
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I’ve read that sometimes CBD can have enough THC in it to show up on a drug test. I would only have to take one if I was injured at work, had to use deadly force or was in a wreck but you never know.
My wife got some gummies that help her sleep but I checked and they have THC in them

It could be an issue for some formulations of CBD, depending on how it's made. What I bought was refined from industrial hemp, not marijuana, and had negligible THC. I used an at-home drug test and it came back negative.
 
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That can happen. Some martial art schools can become like motivational/self improvement cults, with cults of personality and narcissists.

I studied with Floyd Jackson, who was a student of Dan Inosanto. Floyd was deaf (90 percent hearing loss) and didn't have alot of students I suspect, because of that. He was a good teacher, though. I don't remember him charging money. He just loved teaching. He was living off SSDI and didn't need the money.

My Tai Chi and Bagua teacher was an older man who had lived in Taiwan, serving in the US Air Force (when we still had bases there). He was fluent in Mandarin. He offered his teaching for free, which is common with many old-school kung fu teachers. He had even been inducted into a traditional tong, a Chinese secret society or brotherhood.

In traditional Kung Fu, there are no belts. People are expected to pay respect to the teacher or shifu, and even the teacher's teacher, the shigung. It's more like a family or patronage type structure, with older and more senior people teaching and helping younger ones, along Confucian lines. The teacher is not expected to be self-serving or egotistical, at least if they are a good teacher.
I liked Kung Fu but it wasn’t really useful for law enforcement. There is a pressure point behind the ear that I found to be very effective and more often than not I put people in a headlock. I was strong enough that they couldn’t get out and though I didn’t intend to a few times I choked them out.
 
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My workout Wednesday will be a metcon
KB Swings
35 x 50 or more
30 x AMRAP
25 x AMRAP
20 x AMRAP( As Many Reps As Possible)
Heavy Mace x 200
Medium Mace x 200
No rest between sets
Brief rest and then
DB Incline Bench Press 50lb DBs x 5 sets of 10
Thu-Fri-Sat work out twice a day
One metcon
One strength training
 
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Today I mostly just did low intensity steady state at the gym on hand cycles and exercise bikes. I also did some leg curls to work on my hamstrings, and I used the calf raise machine.

I did a treadmill submaximal fitness test, up an incline, and it said my VO2Max was 42, which is a big improvement. I plan to periodically retake the test and keep track of the score.

Tomorrow I plan to change up my routine and focus on calisthenics and walking. I am going to simplify my plan and just do pushups, inverted rows, and squats. Arnold Presses will be done on Saturday's. I decided that I get enough shoulder work load with everything else I am doing, there's no reason to have pushups and presses together on the same day.
 
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