MWGL Fit Club

[Mark Wein]

The smith machine would worry me just because it seems to be bad for normal shoulder motion. I've just started lifting again (see above) and was happy to be doing 70lb dumbells, which at 140 lbs total is just a little more than HALF my current weight.

[2manband]

The smith machine would worry me just because it seems to be bad for normal shoulder motion. I've just started lifting again (see above) and was happy to be doing 70lb dumbells, which at 140 lbs total is just a little more than HALF my current weight.

I think it's common to be able to do more on barbell than on two dumbells combined. Your grip on the bar prevents your hands from spreading apart as you press up. There's some amount of tension in the bar that balances the force trying to spread your arms apart butterfly style. With barbells, nothing counteracts that "arm spreading" force except your own muscle.

Having said that - I love dumbell presses. Seems to work the pecs a lot more - for exactly this ^ reason.

[Mark Wein]

I think it's common to be able to do more on barbell than on two dumbells combined. Your grip on the bar prevents your hands from spreading apart as you press up. There's some amount of tension in the bar. With barbells, nothing counteracts that "arm spreading" tensor force except your own muscle.

that sounds about right. I just feel safer lifting dumbells on my own without a spotter. Back in the 90's I was lifting 125lb dumbells, which was actually more than my body weight by about 25 lbs but I was younger, skinnier and had nothing else to do with my time but work out.

[2manband]

that sounds about right. I just feel safer lifting dumbells on my own without a spotter. Back in the 90's I was lifting 125lb dumbells, which was actually more than my body weight by about 25 lbs but I was younger, skinnier and had nothing else to do with my time but work out.

I do barbell press by myself all the time. Granted I don't go for one rep max or anything - just what I already know I can put up 8-10 times. When I'm attempting to add more weight or more reps that I've been able to do previously, I'll get 1wife to help out for a few minutes, but that's usually only once every couple of weeks.

[Mark Wein]

I do barbell press by myself all the time. Granted I don't go for one rep max or anything - just what I already know I can put up 8-10 times. When I'm attempting to add more weight or more reps that I've been able to do previously, I'll get 1wife to help out for a few minutes, but that's usually only once every couple of weeks.

maybe I'll try some lighter ones next week. I like doing the dumbells for flat but I haven't been doing any incline or decline presses. Maybe I'll do incline with the bar for a change.

[2manband]

maybe I'll try some lighter ones next week. I like doing the dumbells for flat but I haven't been doing any incline or decline presses. Maybe I'll do incline with the bar for a change.

I often do flat with the bar, and then incline or decline with the dumbells. Not sure why - it just seems to work out that way.

I should probably switch it around sometimes, now that I think about it.

[Denverdave]

Tomorrow AM I take off for Ft Collins (60 miles north) to run the Wild West Relay. It is a 200 mile relay race from Ft Collins to Steamboat Springs CO - including a brief part of the run being in Wyoming. We have a 12 person team so I am only actually running 14 miles spread out over three different legs. They actually shortened my first leg from 4.9 miles to 2.3 miles for some reason. I am not real happy with that since a 2.3 mile leg is just plain stupid. It takes me a mile just to warm up. It would make sense if the whole leg was a really steep uphill - but it is not. It is up hill - but only about a 3% - 4% grade. But considering I have not run since I sprained my ankle in WV it is probably a good thing that my legs are now a bit easier. I am really looking forward to my second leg in this race - about 7 miles of rolling hills descending from the mountains into a high mountain valley (about 8,000 ft) and will probably happen at about 2:00 - 3:00AM or so with a full moon out (provided it is clear).

My last leg should be a bit tricky on a semi-bum ankle. I'm running down Rabbit Ears pass. 5 miles downhill - no wheels allowed. He is the leg map for that one...



I just hope the ankle holds up because that much downhill tears up your legs and joints a bit.....

[Mark Wein]

I often do flat with the bar, and then incline or decline with the dumbells. Not sure why - it just seems to work out that way.

I should probably switch it around sometimes, now that I think about it.

Yeah...I used to try and change things up every 4-6 weeks. Since I'm so recently back into lifting I haven't spent enough time to actually fall into a rut or build a routine yet other that the dumbell presses, which I've always liked.

[Mark Wein]

Tomorrow AM I take off for Ft Collins (60 miles north) to run the Wild West Relay. It is a 200 mile relay race from Ft Collins to Steamboat Springs CO - including a brief part of the run being in Wyoming. We have a 12 person team so I am only actually running 14 miles spread out over three different legs. They actually shortened my first leg from 4.9 miles to 2.3 miles for some reason. I am not real happy with that since a 2.3 mile leg is just plain stupid. It takes me a mile just to warm up. It would make sense if the whole leg was a really steep uphill - but it is not. It is up hill - but only about a 3% - 4% grade. But considering I have not run since I sprained my ankle in WV it is probably a good thing that my legs are now a bit easier. I am really looking forward to my second leg in this race - about 7 miles of rolling hills descending from the mountains into a high mountain valley (about 8,000 ft) and will probably happen at about 2:00 - 3:00AM or so with a full moon out (provided it is clear).

My last leg should be a bit tricky on a semi-bum ankle. I'm running down Rabbit Ears pass. 5 miles downhill - no wheels allowed. He is the leg map for that one...



I just hope the ankle holds up because that much downhill tears up your legs and joints a bit.....

ankle mojo though.

[jbj]

Between going to Belfast, London and Cancun over the past 3 weeks I've put on 4lbs. Not too bad considering the amount I drank.

Time to get back on the wagon.

[Mark Wein]

Just got on the scale this morning and I'm 258, which is 17 lbs down. My weigh loss will slow down at this point (I usually drop a ton in the first few weeks because its all bloat) but it's nice to see the numbers early and feel a difference. I think I'm off to Yoga today!

[noquarter1983]

Bump for fit club with a 7K run. Down another 2 lbs or so. I am pretty much at my 20lb weight loss goal now. Down from 185lbs in March to 165lbs. My main goal is 150 - 160lbs.

[jbj]

I'm still out of it. I can't quite put my finger on it but I'm definitely not 100% well. Didn't manage to fall asleep until 5am this morning, my cough from the AC and plane has gotten worse and I've managed to pull something in my back / neck by coughing hard while sitting in an uncomfortable position.

Even if I'm not feeling up to it, I'm going to try chest and back tonight. Even if I manage only half the session, it'll make me feel less like a slob and hopefully help me sleep.


One mantra I'm going to try and adopt was a quote in this month's Men's Health that the article said you should memorise:

Just because I don't feel like doing it, doesn't mean I shouldn't do it.

I've got a little white board I put targets / results / deadlines / motivation etc... on and I'm going to write this on it to get me off my ass when I'm having one of those days I can't be bothered.

[Mark Wein]

I wasn't TERRIBLE with my diet this weekend but not as good as last weekend. I'm down about 15 lbs of my 45.

[noquarter1983]

Just because I don't feel like doing it, doesn't mean I shouldn't do it.

True words spoken. This applies to almost everything in your life, but sadly, most people will never follow it.
Just because you don't feel like exercising, doesn't mean you shouldn't do it today.
Just because you would rather eat burger and fries for lunch today versus having a healthy salad, doesn't mean you should do it.
I could continue, but you get my point.

I think that this is what is the root of the problem with mankind, mostly the "American" lifestyle. Instant gratification and a state of selfishness. This is why obesity and heart disease is such a problem. People want the sweetest, fattiest, most tasty food for every meal, and don't want to do the work to stay in shape.

[SVH917]

Just got back in the gym today did a whole bunch of cardio since I lift right now. But it felt really good

[jbj]

True words spoken. This applies to almost everything in your life, but sadly, most people will never follow it.
Just because you don't feel like exercising, doesn't mean you shouldn't do it today.
Just because you would rather eat burger and fries for lunch today versus having a healthy salad, doesn't mean you should do it.
I could continue, but you get my point.

I think that this is what is the root of the problem with mankind, mostly the "American" lifestyle. Instant gratification and a state of selfishness. This is why obesity and heart disease is such a problem. People want the sweetest, fattiest, most tasty food for every meal, and don't want to do the work to stay in shape.

I've been to over 30 countries and unfortunately that is a common theme with all of them. It's always easier to do something that requires no effort rather than something that does whether that involves work, diet, exercise or just about anything else you can think of.

It amazes me how many people I know including fit and healthy people who think it's strange that I make a point of walking to my local high street instead of taking the car if I need to go to the bank or shops. It's less than a mile away..... It seems ridiculous that walking a mile is seen as such a burden that people think I'm stupid for doing it instead of taking the car. Is it goign to make me superfit? no, probably won't make much of a difference to my general health at all for the most part but at least I'm not taking the easy and lazy option. I could go on but you get the drift.

At the end of the day, I'm not perfect, I can be lazy, eat crap, drink too much and look for shortcuts but I at least try to minimise that instead of sitting at the sidelines and moaning about my lot whilst doing nothing to change it.

Shaun T has a great quote on his facebook that goes something like: don't complain about the results you didn't achieve for the work you didn't do.

[Kerouac]

I haven't been working at all, but I talked to my old trainer over the weekend and I'm going to see if we can work out for a few sessions together.

[Modern Saint]

Haven't done much in a regular workout since I got to my birth home. However I have been cleaning like crazy so I guess that is my excercise to I return to LA.

[2manband]

Just because I don't feel like doing it, doesn't mean I shouldn't do it.

That's a good quote, and very true. Often times when I'm having trouble getting motivated I tell myself that (insert ailment here) doesn't care whether or not I'm (insert excuse here)

When I was quitting smoking, I kept reminding myself that lung cancer didn't care if I had a stressful day.

When I don't want to run, I remind myself that high cholesterol and heart disease don't care that I'm feeling kinda tired.

Trying to lose weight? Type 2 diabetes doesn't care that the McRib is back.

etc. etc.

Kinda helps to put all of the little health/fitness related discomforts into perspective when you compare them to the inevitible results of NOT putting forth the effort.

[Mark Wein]

So yesterday was chest and triceps days and I tried the barbell inclines...it was pretty decent but I was a little nervous doing it without a spotter even though the wieght wasn't that great. I did 75lb dumbell flat press and 95lb incline barbell before I ran out of time (I did a little too much cardio yesterday).

[reverend1]

So yesterday was chest and triceps days and I tried the barbell inclines...it was pretty decent but I was a little nervous doing it without a spotter even though the wieght wasn't that great. I did 75lb dumbell flat press and 95lb incline barbell before I ran out of time (I did a little too much cardio yesterday).

Nice work Mark! Chest and Triceps is kind of an odd combo. Don't forget your back.

[Mark Wein]

Nice work Mark! Chest and Triceps is kind of an odd combo. Don't forget your back.

he guys I used to work out with grouped the big exercises like this:

Chest/triceps
Back/biceps
Shoulders/legs

the chest/tri and back/bi pairings should be complementary to each other. Today is my back and biceps day.

[reverend1]

Hmm, I go
-Chest and back
-shoulder, bi, tri
-legs and back

[Mark Wein]

thats more typical. I think part of my grouping also is so that you have one BIG muscle group per day and one smaller one.

[pw5470]

I follow the push and pull method....any pushing lifts like chest,triceps, squats, some shoulder stuff like overhead presses are one day. Next day is pulling and I do biceps and back, deadlifts. Do about 10-15 mins of cardio after lifting.

[reverend1]

Yeah, it isolates the soreness to one area of the body once a week. Rather than being sore all over all of the time.

[Mark Wein]

fuck. I'm sore all over all the time regardless.

[reverend1]

[cfgsteak]

Fuck, got on the scale today. I'm faaaaaaat. broke 200.

Eating better and working out starts today. Cant afford new pants.

[reverend1]

Fuck, got on the scale today. I'm faaaaaaat. broke 200.

Eating better and working out starts today. Cant afford new pants.

Making more space for Valerie?

[cfgsteak]

Making more space for Valerie?

Lol!!!!! Apparently I am.

[Mark Wein]

so this morning I stepped on the scale before breakfast and I'm 257, or down 18 lbs from about 2 months ago. 27 still to go

[pw5470]

so this morning I stepped on the scale before breakfast and I'm 257, or down 18 lbs from about 2 months ago. 27 still to go

That's greatl! I'm down about 9 lbs from Jan...little more to go but I'm more concerned about losing fat that how much I weigh. Trying to bulk up and gain some muscle and lose fat at the same time.

[Mark Wein]

congrats to you too!

With how I've been lifting I assume that there is some muscle weight in there slowing the fat loss but I'm just plugging away...the weekly numbers are cool but I'm waiting a few months to see where I'm really at. Plus I had the doctor tell me on Wednesday that I still need to lose another 30 (27 now) lbs to be where he wants me as a healthy weight.

off to Yoga in a few minutes

[pw5470]

I keep telling myself I'm going to try some yoga...will look up some vids this weekend. Had an issue yesterday at the gym on the incline bench press. Weight wasn't too heavy but I have these labrum tears in my shoulder and if I move my arm the wrong way, it hurts like hell, feels like a muscle is ripping. I did my first set without any issues and on the first rep of my second set, I move my arm wrong and the pain was so intense I had to drop the bar down slowly on my chest. Took a few seconds but was able to rack it and slither out. Thankfully wasn't hardly anyone there so no one saw me.

[Mark Wein]

ouch. I mentioned above that the barbell makes me nervous for that very reason...

[pw5470]

I think I may move to dumbbell press...

[noquarter1983]

Bump for a 6k run.

[Mark Wein]

Bump for a 6k run.

Kickass. I'm jealous. This is where I'm at right now


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[noquarter1983]

It's crazy how much better my runs are improving. I went from running 2-3k average runs two years ago, to average 3-5k runs last year, to 5-10k runs this year. I even did a 12k run this summer, which is my farthest distance to date.

[reverend1]

It's crazy how much better my runs are improving. I went from running 2-3k average runs two years ago, to average 3-5k runs last year, to 5-10k runs this year. I even did a 12k run this summer, which is my farthest distance to date.

That's fantastic! It gives me hope.

[Modern Saint]

Haven't been able to do much other than clean house. Will bust my butt when I get back home.

[wahcat]

When I jump on the scales they dont show anything, but scream 'get the fuck off me'.

Seriously I have lost 18Kg since my back operation 8 weeks ago. I put on heaps of weight when I was unable to walk around.

[reverend1]

When I jump on the scales they dont show anything, but scream 'get the fuck off me'.

Seriously I have lost 18Kg since my back operation 8 weeks ago. I put on heaps of weight when I was unable to walk around.

[noquarter1983]

bump for a 10k run, and beating my best time for 10k with 58'42".

[reverend1]

Mrs. Rev and I did 4 miles today through the sand dunes. That was tough, I forgot how hard it is to run on sand.

[noquarter1983]

My times are nowhere near where I want them to be. I want to run a 50 minute 10k as a starting target. Eventually getting to a 45 minute time.

[Mark Wein]

so I did 80lb dumbell presses yesterday 10/8/6. I think I'm going to stay with those for a few weeks and try to get the reps and control up better. Today is back and biceps.

[pw5470]

Back and biceps for me today too! One thing new I tried and like is doing incline bicep curls. Just sitting on an incline bench with a dumbell in each hand and curl while not moving your elbows...kicks your butt.