Thread: Health & Fitness |OT| Become The Beast
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great work @Hardensoul

2lbs is plenty. I never go above 5lbs and usually drop it down to 2 or 3 because the fatigue goes up exponentially when you are wearing them hours per day. But on the flip side, once you have that habit down you can steadily add weight every month and gradually increase STR

Keep up that grip-work, too. It's essential if you plan to move into heavier kettlebell and dumbbell routines down the road and you will have a major advantage over lifters who rely on straps and wraps.
 
Tried out a new jump rope routine today.

1) 60 seconds of jumprope (+5 - +10 second penalty if I tripped)
2) Rest 60 seconds, minus penalty.
3) Repeat steps 1 and 2 for about 75 minutes

The goal was straightforward and mundane: cram a lot of volume of jumprope and active stretching/recovery into 60 minutes. I stretched it to 75 to account for a few minor interruptions. Overall I got about 35m of jumprope and 35m of active recovery in. I don't feel exhausted but I definitely felt tired during the last 20m or so.

During the rest periods, I sometimes did bodyweight squats, or stretches on the rings, or some pushups, but nothing too taxing, just something to keep the blood flowing while I focused on recovering my breath and preparing for the next 60 seconds of jump rope. 60 seconds at a time is nothing. As long as I don't feel drained at boxing club tonight or tomorrow morning, I might try repeating this routine a few times per week as it'll boost my endurance.
 
I just started biking again. Trying for an hour a day before winter sets in. I need to drop about 25 lbs. I look like a straw that swallowed a marble.

why not after Winter sets in too? 🌝 👌


The cardiovascular benefits are genuine.
 
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my brethren, what have you been up to?

I've mostly been sticking to what I have been doing. It's working really well for me. 2 days of kickboxing and 3-4 days of weights a week. 1-2 days rest depending on how I feel. It would probably make more sense to swap out the kickboxing with weights to get stronger, but I like it so I will keep doing it. At the beginning of the year I was 160ish lbs and started weights benching 100lbs. I now weigh 170lbs and can bench my weight. I was up to 175lbs, but I'm trying to lose a few lbs to get rid of the last bit of stubborn belly fat. Even with weighing more I look much better because it has mostly been muscele mass I have put on.

I did pick up a 35lb kettlebell recently. I thought they weight was a bit light, but that was the recommendation. Swinging that thing around can tire you out really quick, so the weight ended up being right, lol.

My diet was pretty good before, but I still had the occasional junk mixed in. I'm now mostly doing fruits, vegetables, nuts, lean meats & seafood. Gave up alcohol completely.
 
In the last 6 months I have increased the weights I do and I have put on quite a bit of muscle. I have spent a lot more time exercising my legs and I can see the results.

My pants are a bit tighter, but not really in the waist, more on the bum because I finally have an arse :LOL:

I can clearly see my biceps and triceps and my upper belly muscles have increased significantly.

I have dropped my cardio workouts though, but I am planning to split my training between weights and cardio more evenly by the end of this month.

As others have mentioned, I too want to try to lose the remaining stubborn lower belly fat.

All in all though, not bad for someone approaching their 46th year. I'm quite happy with my body. Just want to lose the remaining belly fat.

I have not weighed myself for months, because I am absolutely certain I put on weight due to the increase in muscle mass, but the numbers still haunt me, so I'll stay ignorant for a while longer.
 
Oh, numbers.

I usually do everything in 4 sets of 8 to 10 reps.

Biceps: 15kg
Shoulders: 8kg (sideways and forward)
Squats: 70kg with the stable bar
Leg presses: 150kg
Push ups: 40 in one go

Other stuff is more body weight. Also, I don't do much bench press, due to torn left chest muscle. Maybe I should start.
 
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Still knocking it out myself. Little upset that I couldn't make the last tourney because everyone in my fam but me got sick two days before and then the day of I got a fever. Didn't feel sick but since everyone else was still down and out I decided to stay home and help out. I actually didn't end up getting anything more than slight brain fog.

Anyway, been gaining muscle nicely. Doing lots of shoulders and flys on the cables. Back hasn't bothered me in a while so I'm picking up the atlas stone again. Made a makeshift tib bar with my Olympic dumbbell handle. I just take a cloth belt and loop it through a non Olympic plate weight and tie it onto the handle and slip both my feet in-between the plate and the handle like a big sandal. I'll prob end up making one from scratch with some black iron pipe. I do these as I'm doing more with my knees as a precaution. I started @ 3 sets of 25 with a 25lb plate since it's what fit best with my rigged setup.

Upgraded the rice bucket to a 5 gallon bucket. Still has the beans. The extra room is much nicer for full wrist rotation and it's also just easier to set up than the small one and less messy. I can literally just plop it on the floor in front of the couch now without trying to find something to set it on and it doesn't move around because of the extra weight. Been going hard on it every single day and in just a few weeks I feel like I've put some size on my wrist for sure. Definitely my fingers. I actually might need to get my ring resized.

Been greasing the groove as they say and working out all day. One thing I've been doing is random one minute pullups. So 30 seconds up and 30 down.

Finally got my first pair of fat gripz. They arrived this morning so I'm excited to use them. They fit perfectly on my kettlebell which was the only thing I was worried about them not being able to fit. I've been using some custom "fat" handles made specifically for arm-wrestling for a while now but they are more for the pulley system. I've seen amazing results with those so I wanted something I could easily put on whatever implement I wanted to grip.

The Booges has recently fallen back in love with them as well.




And some good wisdom here


For me personally since grip means everything, I'll go from "fat" or difficult till failure to just normal and finish there instead of assisted with wrist straps. This is essentially how I've been training with the belt strapped to my hand in all sorts of positions. If I ever train to try to get into the straps (When you can't hold onto the other persons hand in arm wrestling and you slip they strap your hands together...) then I'll certainly add in the wrist straps and finish there. But it's far better to never get in the straps if you can help it.
 
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Are runners susceptible to getting dry and cracked feet? In August I had that issue. Had one crack that was kinda deep. Hate scrape it down so that it wouldn't crack further.

It's not athletes feet, it doesn't itch. Didn't really feel anything until it started to crack.

Used Aquaphor gel, which healed and grew back the skin! Then after healed used Kerasal gel for few days!
Found out Aquaphor also has gel that does same as Kerasal too!

Feet been looking better now!

TLDR! Is this issue of runners? Or old age since I'm 50 now 😂
 
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generous application of coconut oil and soaking/scrubbing my feet with epsom salt / magnesium salt. It's not an extreme routine, just a few times a week. I'm not a runner but as I've started running I paid attention to my feet. It's remarkable how people don't do anything for their feet but they'll lather on hand lotion and perfume and deoderant every morning.
 
generous application of coconut oil and soaking/scrubbing my feet with epsom salt / magnesium salt. It's not an extreme routine, just a few times a week. I'm not a runner but as I've started running I paid attention to my feet. It's remarkable how people don't do anything for their feet but they'll lather on hand lotion and perfume and deoderant every morning.
I'm natural, I don't do lotion, perfume, antiperspirants or hair products.

But I can't seem to do without head and shoulders dandruff shampoo. My scalp gets dry and itchy if I go 2 days without shampoo.

In fact I can't do a day without shower, I feel hot and icky if I don't! 😂

But willing to look up and try the what you recommended for the feet!
 
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Here's a challenge for everyone here. Go along with the video and finish the workout. IF you can :)



I can finish the first two sets but have to quit after the 2nd round of the last set. Kind of emasculating when a woman is more fit than you :D
 
Here's a challenge for everyone here. Go along with the video and finish the workout. IF you can :)



I can finish the first two sets but have to quit after the 2nd round of the last set. Kind of emasculating when a woman is more fit than you :D


that was excellent! Very compact bundle of exercises, I liked it.
 
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been doin more Dips on the rings now that my shoulders are stronger/have more stability, just 4 or 5 dips per set. Gettin closer to that ring muscle-up.

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Haha, awesome vid @DonDonDonPata. Yeah, to say the least, most people severely underestimate the strength of arm wrestlers. Especially body builders for some reason. Heck, a few weeks ago I wrestled with a guy that won the Arnold classic and pinned him a couple times. Dude was 3 times my size. Surprised the vid didn't make more light of how we're walking Dorito's. Wide at top and narrow on bottom because we want to be as competitive as possible in our weight class. I mean we don't skip leg day, we just don't do it nearly as hard as everything else which gives us better recovery times to fit more arms in.

In other news, I built my first arm wrestling table. Took me about 3 weeks of planning and building as well as learning how to upholster. I really wanted to find a way to do it without needing to weld anything seeing as I don't know how to haha. As well as being able to collapse and easily transport it. It ended up better than I expected honestly. Tossed those gat dang tubs I'd been using previously so fast.

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So this is obviously the early stages here, I made a few mistakes with the length of the table top which caused me to also cut the frame the wrong length as well because the website I got the official AAA table standard specs from had the length written out incorrectly. I was bummed out because I had happened to have this wood leftover from another project in my garage but because of the error I ended up cutting it 2 inches to short... After that crap I called up Eddie and had him measure his table for me and I just made it according to his. The frame will work just fine being where it's at but eventually I'll buy another length of conduit and cut it right.

The padding is just the cheapest gym puzzle mats from Walmart cut to size glued and stacked. We'll have to see if it will be sufficient long term or if we need to find even denser stuff. Was a wild ride learning to stitch and upholster by hand but I ended up loving it. Brought the pads to practice with me and Eddie was so impressed that he trusted me to re-pad his. Which we were all extremely grateful for. When I opened his up the padding had virtually disintegrated so that it was just wood! Anyhow, for my first pad, the one with the visible lumps in the side, I had cut the foam with scissors, which was a mistake. The next one I used a razor and made sure the sides were as clean as I could get them. Even the stitching was more uniform on the second one. I'll probably end up redoing the padding on the first at some point.

The handles are just 1x6" black iron pipe a cap and a flange each. I tried so hard to find a 1" diameter metal rod that was 6 inches long with a threaded end for a bolt to fasten it to the table for a handle that looked cleaner but couldn't find anything. They sell official handles for tables in the EU but they're around 50$ not including shipping to the US vs just a few bucks for this... I even looked at bike pegs which would've worked perfectly but they don't make any at 6"... at least not that I found. Anyway, for now I think this looks fine and actually matches with the old school look. I'll be grinding down the sides of those flanges that are sticking out to match the table whenever I get the time. If anyone has any suggestions for handles please let me know.

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I used 1-1/4" EMT conduit and structural pipe fittings for the frame. It's WAY more solid than I thought it would be for something that isn't welded. It doesn't wiggle any more than any of the welded tables I've used and I'd actually say it's more stable since it's heavier. For the table top I just picked up the cheapest 3/4 inch plywood I could find (30$ at my local Lowes), cut, sanded and upholstered it. The material is marine leather from Joann Fabrics. I went for a more old school color scheme. I've always loved that classic baseball feel even if I'm not a huge fan, It'll always be the number one American pastime for me. Hardest part was attaching it to the table evenly and so that there weren't any bolts sticking through to snag your legs on.

I ended up drilling and tapping holes in the conduit and securing the table with sunken carriage bolts so this way they look hidden. Though this may change if just that small amount of tapped thread (just one side of the pipe wall) proves to not be secure enough. In that case I'll just drill all the way through and use rounded nuts with the bolts cut flush so nothing catches. There's one table to frame bolt under each elbow pad and one in each flange. This way I can actually make multiple table tops (different standards like offset pads) and change them out easily whenever I want.

The table can be easily collapsed and set up with just a hex wrench. It ended up fitting snuggly in the back of the SUV.

After all that I've already got a list of a few things I'd do differently next time but all in all I think this'll do great for now and the guys liked it a lot when I took it to practice. Absolutely love finally having a table to train of instead of the tubs.

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Anyway, Hope you guys are still sticking with it!

PS. I'm trying to talk Alex into doing this with me now that I have a table.

Soon...
 
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Glad you finally built the table Vlaud, I know you've been wanting to do so for ages!

I put on about 11lbs of water weight this past week from the carbo-heavy eating, but I'm maintaining my same # of sets and reps.

That totally counts as "weighted calisthenics" right?
 
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I bought a new set of 40lb dumbells. I've been using my 30lb set all year and hit the end of the line with them. I was up to 5 sets of 15 on most of my exercises to start to feel worn out a bit. I should have gotten the heavier set sooner. They save a lot of time not having to do that many sets.

I'm doing a cut right now. I started the year in the low 160lbs, but had a bit of a gut even though I didn't weigh much. I peaked around 178lbs eating a slight surplus all year and lifting. It's funny that I put on over 15lbs and looked thinner then when I was in the low 160s. My arms, shoulders, chester, legs, etc all look much bigger so I guess that makes the fatter sections look smaller. I'm a month into my cut and am at 171lbs now. Starting to see more definition now. Not sure how much to cut, but playing it as I go by looking in the mirror. My lifting has only progressed a very minor amount this month, but I haven't had to go down in weight or reps at all so that's good.
 
NEW YEAR NEW U

💪

Let's hear about 2023 goals and aspirations.
Last Thursday I pulled with Travis Tuggle at practice who's nationally ranked on his left arm @5th atm in his weightclass which is the one just under mine. They call him the American Psycho in arm wrestling. Dude, he just goes for it, balls to the wall. Terrifying really. Anyway, after pulling with him I both realize that I still have a ways to go (He's been doing it for 14 years now compared to my 2 1/2), but I can also now see a clear path and what I need to do to get there. I also realize that I'm getting there pretty dang fast.

Not really a resolution, more like a revelation. But it set the direction and tone for the immediate future for my training.

Other than that, we're getting a dog. It'll be our first one since we've been married. It's a border collie. I've done some obedience training when I was a teen with several dogs but I know border collies are a whole other level with their energy. So I hope to be able to utilize it in my training somehow. Even if just walks/jogs. I haven't ran in forever because of my back and knees. I'm hoping I can start up again since the puppy will be starting small as well.
 
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Decided to push myself as much as possible today, and I am incredibly fucking proud of myself. Usually, I don't burn more than 800 in one workout, but I was a BEAST today! The workout was: Running 3 miles, followed by a HIIT session, and I closed it out with another mile run. My stamina is getting so much better, and I love it.

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Decided to push myself as much as possible today, and I am incredibly fucking proud of myself. Usually, I don't burn more than 800 in one workout, but I was a BEAST today! The workout was: Running 3 miles, followed by a HIIT session, and I closed it out with another mile run. My stamina is getting so much better, and I love it.

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Awesome! Consistency is key. Finding the right intensity that allows yourself to do your routine as often and pain free as possible so you really fall in love with it is the most important. But hitting it hard and testing your frame every once in a while like this is such an amazing feeling. I think I remember reading about you working on your health a while back. Cool to see you're kicking butt!
 
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Been a while this thread was active.

I think the last six months I got into a habit of doing the same stuff and have not progressed much (and even regressed a little bit, I put on a couple of kilos).

Last two weeks I've been abroad and been joining HIIT classes at my wife's gym as well as spinning classes. To my surprise, I enjoyed both.

I realise that I need to work on my endurance, but very glad to find out that I had no issues at all with my stamina. My heart only raced when I had to do too much upper and lower body groups supersets, but overall, pleasantly surprised. Especially since I was almost (but not quite!) twice the age of most others in the group.

So, from next week, I plan to incorporate a lot more HIIT, cardio and endurance training and aim to lose the 2kg in the next couple of months.
 
Oh, I forgot - I also did wall climbing twice and it was great! Requires a lot of finger strength ( phwoarh! :cool: ) and generally nowhere near as easy as it looks in terms of strength needed. Would definitely like to take it up as a hobby, though at the same time I can see it getting a bit repetitive. Still, a couple of half hour sessions a week would be great.
 
So, my arm-wrestling teammate Alex Cartwright, the Hulk guy I've talked about that I train with every Thursday, just won grand champion at the IFA USAA arm-wrestling Nationals on his right hand! I'm not gonna time stamp all the matches but here's the 5 hour vid with his first match timestamped in case anyone is interested and want's to skip through it. He's the one in red shirt and glasses on the bottom right on the right side of the table.



What makes this special is that this is only his second big tourney. No one does that. All those other dudes are legends and have pulled at tons of tourneys and for a long time and no one knows who this Alex kid is. Keep in mind that Alex is only 21 and has gone through Olympic level conditioning when he was in normal wrestling. So he's got so much potential as it is. Alex said he didn't feel much in anyone's arms compared to his, just the wrists. Which is why he was able to power through even with giving his wrist. I think he would have done better on his left but the refs were making some bogus calls and he burned out basically doing two super matches at a friggin tourney.

Since he won nationals it qualifies him for Worlds which is being held in Malaysia at the end of July. So we're gonna hit his wrists especially hard and see how he does against some real monsters. If he can get his wrists up to par with his arms I really do think he'll be unstoppable.

This is the guy who he'd be challenging for champion if he makes it... Wild how much they look alike, and even how similar their styles are!



In other news, I've been keeping at it. Had a great day of training today at practice. Though I was totally tanked going in because I wasn't going to be there because I had a surgery scheduled for my deviated septum and a turbinate reduction. Apparently that last one runs in the fam. Anyway, the surgery would have kept me out of training for two weeks. So I blasted my arms as much as possible in every way I could up till the day before the surgery so I had plenty of time to recover and not lose out on too much practice... but my wife ended up getting sick and we asked and they said if I ended up getting it, it would make recovery really bad. So we rescheduled and I was able to go to practice. Pulled strong. Last week there was a dude at practice that won the Kentucky muscle tourney in a weight-class above mine. I was easily able to take his hand and pin him every time. Him and his teammates. They all said they want a rematch when they're fresh. Can't wait till I get a chance to go to some tourneys!
 
I hate myself for stopping with the cold showers. Now I cannot bring myself up to start with it again. I even don't know why I quit in the first place. Fuck me.
Stopped a while back as well. The reason was I did them obsessively to the point where I tried eight total cycles of contrast therapy. Cold shower water as cold as it could get and then to hot water. Would perform eight cycles of this where the cold would last 30-60 seconds and then the hot 20-30 seconds. But I found that the one or two times that I performed the eight sets of each, that it heavily taxed my body. Felt like my cortisol levels had risen to a point as if I had done a 3 hour workout with like 35-40 sets. Was ridiculous how just that one shower could cause the body to feel like that and it sort of tripped me out. Haven't kept up with them since
 
I hate myself for stopping with the cold showers. Now I cannot bring myself up to start with it again. I even don't know why I quit in the first place. Fuck me.

I feel the same way about keto

I was so skinny breh, now im fat
 
Dealing with some sciatica that seems to be exacerbated by front squats and ab work, but not traditional high or low bar squats or any other exercise. Not sure why that may be the case so I've stopped targeting abs for a few weeks and have lowered the weight on my front squats and am focusing on form.

Pain is irritating, not unbearable so I'm pushing on with lots of stretching and foam rolling
 
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I bought a house and finally have space for a power rack. I ordered one (along with lat pull down attachment, and plates and stuff) and it got delivered but I haven't put it together yet. I'll post some pics here when I have everything set up.
 
Alright gentlemen. I have about 20 pounds of fat I would like to lose and 10 pounds of muscle I would like to gain.

I'm currently intermittent fasting and it's surprisingly not doing what I want (although I haven't incorporated exercise into the plan yet.)

Some back story:
I've been out of shape for about 7 years or so. Basically when my first daughter was born whatever free time I had would go to her.
We now have the 7 year old, a 1 1/2 year old, and a 3 month old.

I have no real time for exercise between work and being a dad.

I'm looking for some sort of casual exercise routine to end my day. Something that will kickstart my fast, and start getting my body ready to start working out again in the summer.

Any have any recommendations as to what that type of exercise should be? Ideally not push ups because my right elbow doesn't play nice with that motion. Just looking for something to get the heart rate up a bit and maybe start letting my muscles know they are going to be called upon soon.
 
Alright gentlemen. I have about 20 pounds of fat I would like to lose and 10 pounds of muscle I would like to gain.

I'm currently intermittent fasting and it's surprisingly not doing what I want (although I haven't incorporated exercise into the plan yet.)

Some back story:
I've been out of shape for about 7 years or so. Basically when my first daughter was born whatever free time I had would go to her.
We now have the 7 year old, a 1 1/2 year old, and a 3 month old.

I have no real time for exercise between work and being a dad.

I'm looking for some sort of casual exercise routine to end my day. Something that will kickstart my fast, and start getting my body ready to start working out again in the summer.

Any have any recommendations as to what that type of exercise should be? Ideally not push ups because my right elbow doesn't play nice with that motion. Just looking for something to get the heart rate up a bit and maybe start letting my muscles know they are going to be called upon soon.

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Do three months of this every day for half an hour and you are golden (y)