posted by Zunardo

 

30 years ago, if I could get 13 or more reps on one weight, I'd move up to the next higher weight as long as I could get 8 reps, and continue working to 13 reps, etc.  But now, my body isn't responding like that.

 Two weeks ago I resolved to back the weight down to a wimpy level and start shooting for higher reps until I can do 40 before I move up a weight.  Seems to be working so far.  I get that "cotton-y" feeling in my muscles after the workout, but without the debilitating soreness that stuck around for days.  Will probably move up a weight in another two weeks and see how that goes.

Interesting.  I agree with your 13 to 8 increase weight method.  Do you full body or certain muscle groups: Chest, Shoulders, Triceps one day- Back Biceps different day?  How many days a week is lifting/weight training?

posted by Zunardo

Been working out consistently 3 to 4 times a week now for nearly 7 months.   As I approach my 60th year, one thing I've noticed on the weight machines is that I haven't been able to progress higher without extreme muscle soreness lasting for 4 to 5 days. 

30 years ago, if I could get 13 or more reps on one weight, I'd move up to the next higher weight as long as I could get 8 reps, and continue working to 13 reps, etc.  But now, my body isn't responding like that.

 Two weeks ago I resolved to back the weight down to a wimpy level and start shooting for higher reps until I can do 40 before I move up a weight.  Seems to be working so far.  I get that "cotton-y" feeling in my muscles after the workout, but without the debilitating soreness that stuck around for days.  Will probably move up a weight in another two weeks and see how that goes.

 

 

I've noticed that as I've aged, recovery takes a bit longer. Where I used to go 6 days a week, twice a day, has now been cut back to 3 days a week.

I've switched up from doing body part splits to total body workouts so I will do one main exercise for chest, back, shoulders, biceps & triceps (in that order) three times a week. I just switch the exercises. On Sunday it will be heavy bench, machine rows, Smith shoulder press, barbell curls and tricep pushdowns while Tuesday it will switch to incline DB press, Lat Pulls, seated DB press, DB curls and close grip bench press, etc. I keep my reps between 6-10.

I can no longer do squats as I'm putting off a double knee replacement (bone on bone, nothing left). Even walking on the treadmill consistently is a bitch. I'll go 2-3 days straight and be fine and then I may have to take a day off because of the knees.

posted by Verbal Kint

 

Interesting.  I agree with your 13 to 8 increase weight method.  Do you full body or certain muscle groups: Chest, Shoulders, Triceps one day- Back Biceps different day?  How many days a week is lifting/weight training?

 

As background, my first experience with consistent, serious weight-resistance training was at a local Nautilus gym.  The owners taught us the Arthur Jones system:  the highest weight you could do 8-12 reps on (going to failure), then move up when you could do a 13th rep - and only one set per machine, with no to little rest in between.  The owners did add free weights after a couple of years, which was nice, but you did that only after you completed the Nautilus circuit.   

Once I got over the soreness of that first session, the system worked for me.  I'd push myself hard 3x a week, I could see my progress on my chart, and I'd still  feel good the day after a workout.  I dialed it back a little at 30, , and I stopped going to the gym at 36 when my sons were born.  But I never forgot the system or how my body felt then.

Nowadays?  I still go 3/x week every other day, like I did before.  10-min cardio warm-up, followed by whatever weight machines my gym uses.  I'll typically do one set of everything - legs, chest/tri's, and back/bi's, and some ab work. 

Yesterday was an exception, I just did legs and back/bi's, then I'm going back today for chest/tri's and longer cardio - but still using lower weights and pushing for 20 to 40 reps (and NOT going to failure).  Not sure how I'll feel with that, but I know I can use the additional cardio work.

.... (sigh) ..... even after 7 months back in the saddle, my body is simply not responding as it did 25 years ago, and Father Time is off to the side, chuckling at me and saying, "That's what you get for not taking care of yourself all those years". 

I surmise it may take up to a year to condition my muscles with lower weight/higher reps before I can start pushing myself again, albeit very carefully.  We'll see.  But I'm happy I'm doing something now.  Better late than never.

I have been toying around with the idea of buying one of those under the desk treadmills to take to my office to walk on while making calls. Anyone have any experience with these?

My previous boss had something similar. It was like a mini bicycle. He used it for a week, then never touched it again. I tried it, waste of money. The revolutions were short, so its like you're doing baby steps/pedals....if that makes sense. 

They have some pretty high end treadmills for under the desk but I'm not willing to shell out $1200 for one. Some of the others that they have are pretty cheap, like you mentioned.

posted by Automatik

My previous boss had something similar. It was like a mini bicycle. He used it for a week, then never touched it again. I tried it, waste of money. The revolutions were short, so its like you're doing baby steps/pedals....if that makes sense. 

That sounds terrible

It was so awful, he was even making fun of himself for buying it.

It was something like this, bluetooth capability and all that.

https://mycubii.com/products/cubii-jr?gclid=CjwKCAiA0O7fBRASEiwAYI9QAhgH_c1uBACCRu-4PDd6govwsFLcgbBBRuG1srjTUT7XEZLbN8lr7xoCU98QAvD_BwE

posted by Automatik

My previous boss had something similar. It was like a mini bicycle. He used it for a week, then never touched it again. I tried it, waste of money. The revolutions were short, so its like you're doing baby steps/pedals....if that makes sense. 

The ones I used to see at K-Mart and Walmart were pretty cheap.  The short pedal radius means you're working your ankles and feet more than your hips, even if you do get some isometric contractions in the thigh - def restricts the effectiveness of the workout.

The Desk Cycle appears to be very popular right now, but I think the MagneTrainer is a sturdier option, has a longer radius, retails for $160 and you can also use as an arm exerciser on top of your desk. 

Using the Desk Cycle:

Using the MagneTrainer:

Anyone ever deal with "golfers elbow"?

Tightness in the little knob on the inside of your elbow. I'm dealing with it now and trying to PT it away using a Theraband bar. It's rather annoying, constant tightness in my forearm and elbow.

posted by Automatik

Anyone ever deal with "golfers elbow"?

Tightness in the little knob on the inside of your elbow. I'm dealing with it now and trying to PT it away using a Theraband bar. It's rather annoying, constant tightness in my forearm and elbow.

Have you ever tried a brace like this (see link below)? I was doing straight bar curls for a while and it messed up my elbow and thought the bone in my forearm was going to shatter from the pain. Used this for a  couple of weeks and it cleared right up...

https://www.amazon.com/McDavid-Elbow-Starp-Pads-Large/dp/B002DPBHCA/ref=asc_df_B002DPBHCA/?tag=hyprod-20&linkCode=df0&hvadid=309837891290&hvpos=1o13&hvnetw=g&hvrand=3906674708018443293&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9015338&hvtargid=pla-424802801471&psc=1&tag=&ref=&adgrpid=63334408682&hvpone=&hvptwo=&hvadid=309837891290&hvpos=1o13&hvnetw=g&hvrand=3906674708018443293&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9015338&hvtargid=pla-424802801471

They are mentioned a lot in articles and YouTube vids, but the impression I got is they were just immediate fixes to relieve pain and that PT is the way to go for prevention and to get rid of it. I may try one though. 

Another method is basically a slow reverse curl while holding a kettle bell. 

Usually weigh lift  at home, except Monday for legs and back, today was packed at the gym, twice as many as usual, just need to make it past the third week of January when they all stop coming

posted by Verbal Kint

Usually weigh lift  at home, except Monday for legs and back, today was packed at the gym, twice as many as usual, just need to make it past the third week of January when they all stop coming

Yup, after MLK weekend they are done.  Fuck these people though.  

Recommends for squat/deadlift shoes?  Do those at gym, so barefoot is not allowed

posted by Verbal Kint

Recommends for squat/deadlift shoes?  Do those at gym, so barefoot is not allowed

I used to squat heavy in work boots. Good support.

posted by Verbal Kint

Recommends for squat/deadlift shoes?  Do those at gym, so barefoot is not allowed

Almost everyone that does squats/deadlifts in my gym are in the Adidas powerlifting shoes.

Also, thankfully your gym doesn't allow barefeet. My gym does (far as I can tell)and it's gross AF. Nothing but old dudes with gross ass foot fungus feet go barefeet. Great way to ensure you have a foot disease is to walk barefoot in a fucking gym/gym shower.

So pissed....got on my treadmill last night and started walking...the belt folded over on it and I had to stop walking. Tried to take it apart and fix it with no luck. Going to have to call someone to come out and fix it. Until then I guess I'm walking outside, which I hate.

posted by BR1986FB

So pissed....got on my treadmill last night and started walking...the belt folded over on it and I had to stop walking. Tried to take it apart and fix it with no luck. Going to have to call someone to come out and fix it. Until then I guess I'm walking outside, which I hate.

I've never had a treadmill of my own but my parents always had one growing up and still do and they're nothing but trouble. Constantly broken or something needed replaced. 

posted by BR1986FB

So pissed....got on my treadmill last night and started walking...the belt folded over on it and I had to stop walking. Tried to take it apart and fix it with no luck. Going to have to call someone to come out and fix it. Until then I guess I'm walking outside, which I hate.

Mom had a treadmill growing up, but no motor. It was all powered by the human, maybe that would be better?

Also, what's the beef with walking outside? The cold I assume?

posted by Commander of Awesome

Mom had a treadmill growing up, but no motor. It was all powered by the human, maybe that would be better?

 

Also, what's the beef with walking outside? The cold I assume?

No issue with cold but not a fan of the snow we're getting.

posted by Commander of Awesome

Mom had a treadmill growing up, but no motor. It was all powered by the human, maybe that would be better?

 

Also, what's the beef with walking outside? The cold I assume?

I hate running outside when its less than 40. I don't like running in a lot of layers but if you don't in the cold you're setting yourself up for problems. The treadmills at the rec center will do fine for now. 

Plus, with the fact I'm staring down the barrel of an eventual double knee replacement, the treadmill is much kinder on my knees than concrete.

Running on a track > *

I can't wait to get back at it once the weather turns.

Also, I'm down 7 lbs after having one of the fattest holiday seasons of my life. 

Won't run outside under 42 degrees

Won't bike under 65 degrees

Sole F63 in the winter