Diet/Exercise/Health/Wellness Support Thread

Parent Cafe
9161

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<p>Well, I’m glad he liked 'em. I used my pair of 25s today and they just about made me hurl. I kicked up up the rear foot elevated split squat from 40 pounds (2 x 20) to 50 lbs (2 x 25) today for my eighth and final time with this workout. A 20% jump in weight on an exercise that’s been kicking my butt is a big bite. I did all four sets, six on each leg, but they would have thrown me out of Plantet Fitness for sure. Lots of grunting. I probably even almost cussed. I was alternating those with single arm rows in a plank position. I kicked that one up, too – to a 50 lb dumbbell. That ten minute superset tore me up.</p>

<p>Second superset was single leg single arm deadlifts (kicked that up to 50 lbs) alternating with bench press (only head and shouders supported (2 x 35lbs).</p>

<p>I’m spent. I can honestly say I said goodbye to that workout with everything I had.</p>

9162

<p>Second workout:</p>

<p>10 Hill Sprints. We ran this hill which was probably around 40 or 50 yards with maybe a 30% incline. Then we walked back to the gym and I did some foam rolling and some stretching. </p>

<p>Tomorrow will be my “off” day for this week. I will either do a CrossFit workout or nothing tomorrow…</p>

9163

<p>^^^
I vote for a day off.</p>

<p>I’m going to be lucky if I can get out of bed. I’m sore in just about every bone in my body tonight.</p>

9164

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<p>I don’t like taking days off. I feel bad the next day because of it. I try to take one day off each week and no more than that, but I struggle sometimes. I know already that Friday I will not have time to do a workout-- I work 12 hours that day…</p>

<p>I would actually like to get two workouts in tomorrow as well, but just don’t have time before work to get one in. I’ll most likely get the evening workout in unless my partners bail on me…</p>

9165

<p>Mods,
I cannot see the last page of this thread.
The last visible post is # 9150.
I get an error message. Any suggestions</p>

9166

<p>My legs are very, very sore today!! I ran 4 miles last night, but it was not the running that caused the soreness. It is the Sunday’s yard work! My “gardening mscles” have not seen much action this spring and are in poor shape. On Monday I was walking funny around the office, and I guess I will be waddling like a duck again today. :slight_smile: We, the geezer bunch, need our rest and recovery days, so no running for me tonight!</p>

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<p>Amen to that. I was sore from moving furniture last week. It just goes to show how various activities work muscles in completely different ways.</p>

<p>I was so sore last night, it was all I could do to crawl into bed. The triple whammy of the heavy split squats, heavy single leg deadlifts, and heavy unsupported bench presses did a number on my butt muscles. No “glute amnesia” for me last night.</p>

9168

<p>Home from college and trying to readjust my exercise routine here. Looks like it’ll be sun salutations in the morning, a run 3-4 days a week in the park and walking the dogs with my dad after dinner (about 2.5 miles). Should really get running shoes now that I’m home and have time to research them, as I’m already having some pain in my legs that could be solved in part by them, in part by not running on concrete any longer (but this is NYC and that’s hard) and in part by stretching better before and after runs.</p>

9169

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<p>As a dad, I would say that sounds like a winner in every imaginable way!</p>

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<p>Yes, running shoes and stretching are good, but leg pain from running is a pretty clear signal from your body to back off on the mileage. Maybe run 2 or 3 days a week instead of 3 or 4. Use a couple days a week to work on mobility/flexibility, core, pushing (pushups), pulling (pullups), squat/lunges, and deadlift/hip lifts/steps. That stuff will really complement the running and prevent the muscle/joint imbalances that lead to injuries.</p>

9170

<p>OK, this a brand new exercise I’ve never even seen before. Just published today by Ben Bruno with a hat-tip to another well-regarded trainer, Dewey Neilson. This one is incredible and anyone can do it or something similar.</p>

<p>By way of background, the whole point of plank and side plank is core stability – to resist the bending of the spine. The next progression beyond plank and side plank is to apply a bending or rotational force and use the core to resist that. So think of these as dynamic side plank exercises:</p>

<p>Here’s the first one. </p>

<p>It is so simple. Just grab a TRX strap or a rope hanging in your garage or just about anything. Hold on with your hands at your chest and lean out at angle, keeping your body straight. Now extend your hands up overhead in line with your body and back down. This requires holding your body straight as the force tries to bend it.</p>

<p>[YouTube</a> - bruno082985’s Channel](<a href=“http://www.youtube.com/user/bruno082985#p/u/1/XvvrkLyEjO0]YouTube”>http://www.youtube.com/user/bruno082985#p/u/1/XvvrkLyEjO0)</p>

<p>Stand with your feet closer to the rope support and lean at more of angle to make it harder. Move your feet out and stand more upright to make it easer. Looks simple doesn’t it? There’s a reason that he is grunting enough to get kicked out of Planet Fitness. You won’t believe how hard this is.</p>

<p>Once you’ve got that, add this little twist. You push your hands out in front of your chest (a Pallof press, named after a physical therapist at Mike Boyle’s), then raise your hands above your head, and back down. The arms in front position makes you resist a rotating force. This one is downright painful in about three reps:</p>

<p>[YouTube</a> - bruno082985’s Channel](<a href=“http://www.youtube.com/user/bruno082985#p/u/0/LB94Qt5X0cA]YouTube”>http://www.youtube.com/user/bruno082985#p/u/0/LB94Qt5X0cA)</p>

<p>And, if you would rather do a version with resistance bands or the cable machines at the gym. Just stand sideways to the anchor or weights, brace yourself against the resistance, and push your arms out, then overhead, then back down to your chest.</p>

<p>[YouTube</a> - Anti-Rotation/Anti-Flexion](<a href=“Anti-Rotation/Anti-Flexion - YouTube”>Anti-Rotation/Anti-Flexion - YouTube)</p>

<p>Enjoy!</p>

9171

<p>Just a quick little 20 minute Airdyne interval cardio session before dinner. Needed to lay off anything that would cause muscle soreness after yesterday.</p>

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<p>Believe it or not, I actually took the day off from working out… I struggled ;)</p>

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<p>Good for you, hops. Even the young ones need some rest once in a while. :)</p>

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<p>Went to the Y for weight machines on Monday and I took yesterday off. I was busy with a lot of other things.</p>

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<p>I ran across an incredible study conducted at Boston Children’s Hospital:</p>

<p>[High</a> Glycemic Index Foods, Overeating, and Obesity](<a href=“http://pediatrics.aappublications.org/content/103/3/e26.full]High”>http://pediatrics.aappublications.org/content/103/3/e26.full)</p>

<p>The took a dozen overweight teenage boys and admitted them to the hospital lab overnight three different times with a week or two in between. At each admission, they were all fed a dinner consisting of chicken, veggies, and fruit (40% carb, 30% protein, and 30% fat) and a similar bedtime snack.</p>

<p>The next morning they were fed one of three breakfasts:</p>

<p>a) High carb – high GI (64% carb, 16% protein, 20% fat): oatmeal, low fat milk, glucose</p>

<p>b) High carb - med GI (64% carb, 16% protein, 20% fat): steel cut oats, low fat milk, fructose</p>

<p>c) Moderate carb - low GI ( (40% carb, 30% protein, 30% fat): vegetable omelet, fruit</p>

<p>Here are the details of the meals:</p>

<p>[High</a> Glycemic Index Foods, Overeating, and Obesity](<a href=“http://pediatrics.aappublications.org/content/103/3/e26/T1.expansion.html]High”>http://pediatrics.aappublications.org/content/103/3/e26/T1.expansion.html)</p>

<p>For the rest of the morning, their blood samples were taken every half hour to measure insulin and so forth</p>

<p>Then, they were fed exactly the same meal for lunch. After lunch they were free to do whatever they wanted, but they could request a snack platter (bread, cold cuts, bagels, cream cheese, spreads, cookies, cheese, fruit) whenever they felt really hungry. They could eat as much as they wanted and request another platter later if they felt hungry again.</p>

<p>All 12 boys got each of the three diets over the course of the three admissions.</p>

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<p>The results. Staggering.</p>

<p>On blood work, there was a clear blood sugar and insulin spike on the high GI high carb meal, much less on the moderate carb meal. The other clear differences were a big spike of ephinephrine (indicative of hunger) at five hours in the high carb meal and elevated glucogon (hormonal opposite of insulin, promotes fat burning) in the omelet meal.</p>

<p>[High</a> Glycemic Index Foods, Overeating, and Obesity](<a href=“http://pediatrics.aappublications.org/content/103/3/e26/F1.expansion.html]High”>http://pediatrics.aappublications.org/content/103/3/e26/F1.expansion.html)</p>

<p>They also asked the kids to rate their hunger on a 10 point scale every half hour after the meal. There were clear differences here:</p>

<p>[High</a> Glycemic Index Foods, Overeating, and Obesity](<a href=“http://pediatrics.aappublications.org/content/103/3/e26.full]High”>http://pediatrics.aappublications.org/content/103/3/e26.full)</p>

<p>But, the most eye-popping results were the amount of food each group ate from the snack platters during the afternoon:</p>

<p><a href=“http://pediatrics.aappublications.org/content/103/3/e26/F3.medium.gif[/url]”>http://pediatrics.aappublications.org/content/103/3/e26/F3.medium.gif&lt;/a&gt;&lt;/p&gt;

<p>The high carb group started asking for** snack platters 1 to 2 hours after lunch, the first mod carb boys asked at three hours. The kids eating oatmeal for breakfast and lunch consumed 81% more calories from the snack platters than the kids eating the vegetable omelet for breakfast and lunch. **Remember. These are the same kids, just different results depending on what meal they had that week. Also, remember that all of the meals had exactly the same calories. So, the results here suggest that it is absolutely not just “calories in and calories out”. There are metabolic differences in calories. Wow. 81% more afternoon snacking is a huge difference. I think I’m going to have an omelet today! :)</p>

<p>It probably is significant that all of these kids were obese already. The results would probably be different for skinny kids.</p>

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<p>I’m at 37/21/42 (F/C/P) after breakfast and am not hungry for lunch. Had steak/eggs/low calorie fiber bread for breakfast (only 415 calories).</p>

<p>Trying to decide on a short run this afternoon. I’ve rested my knee for two days now and it feels better but I’m wondering if I should rest it one more day or just go for a short and slow run. I did do some weights at home this morning. Having the weight bench, barbell and dumbbells in the same room as my home office is nice - if I feel like a break from work, I can just walk over and do some lifting.</p>

<p>I am still thinking about buying one dumbbell and two 10-pounders for curls.</p>

<p>My son will do forty or fifty curls at 25 pounds per side. I asked him what kind of curls he’s doing and he said hammer. I asked him about palm open curls and he told me that he has a much harder time with those. So I don’t feel so bad. I still don’t think that I could do anywhere near fifty hammer curls at 25 (more like 10). I personally don’t see the point of doing so many curls but I’m not going to argue with someone doing meaningful exercise.</p>

<p>Good work on the research. Every thought of doing a research paper on the subject - as a survey of the literature out there? It would be nice to have a summary article.</p>

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<p>I don’t think I’ve done bicep curls in over a year. Except for the fact that every exercise I do that requires getting a DB to my shoulder requires a bicep curl. Every squat press. Every bench press. Every squat jump. I probably end up doing a dozen curls on each side during a typical workout.</p>

9178

<p>Got in a good, easy run in the park today and then stretching and bicycle crunches when I got back home. Have set a reasonable-ish goal for myself at the end of my remaining 5.5 weeks at home - be able to jog the entire loop I do, ~1.7 miles, without stopping or walking. I’m up to about .5 miles nonstop now.</p>

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<p>“Curls are for the girls, dawg!” :)</p>

<p>Workout today was pretty quick:
–3x3 Front Squat
–3x3 (each) Split Squat
–3x3 (each) Single Arm KB Swing</p>

<p>In, out, and on with the rest of the day. Now I’m eating me a deli sandwich and some soup for lunch :)</p>

9180

<p>Hah. I hear ya on the sandwich. I’ve got my once a month loaf of rye bread and had a nice turkey sandwich for lunch.</p>