Gym/Exercise Thread

[Troy Loney]

how long for the pull ups?

I would do some weighted ones, strap a 25 pound weight on and see how many you can do.

[shafnutz05]

Pull-ups are definitely my weak point. I've gotten to be a pretty quick runner (not fast, but I can do a 26 minute 5k or so). Still a good ways off for the pullups though.

[PensFanInDC]

how long for the pull ups?

I would do some weighted ones, strap a 25 pound weight on and see how many you can do.

No real time limit. I can only do 1 right now. Lol. Real.pull ups too. Chest to bar. If I fail I fail. I'm not looking to be a full time employee for.at least another year. I've got plenty of time to get there.

[Dickie Dunn]

I have to pass a.PFT sometime in January to remain employed at SoldierFit. 16 minute 2 mile, 46 pushups in 2 min, 75 sit ups In 2 min, 12 pull ups. The only thing I don't think I'll be able to do in 30-45 days are the pull ups. Starting Interval run training Thursday.

How are you with the run? I spent my Navy career at 5'10", roughly 200 lbs., passing bodyfat measurements by the skin of my teeth, but was consistently able to outrun 95% of the people I was with, with a run time around 9 minutes for a 1.5 mile run. The main thing I always told people was to focus on their breathing. In through the nose, out through the mouth, big deep breathes. Don't pant. Don't breath instride. Don't take short, quick breathes. Let your legs run, focus on how you breath when you run. It helped me immensely when it came to improving my run times.

[Godric]

I have to pass a.PFT sometime in January to remain employed at SoldierFit. 16 minute 2 mile, 46 pushups in 2 min, 75 sit ups In 2 min, 12 pull ups. The only thing I don't think I'll be able to do in 30-45 days are the pull ups. Starting Interval run training Thursday.

How are you with the run? I spent my Navy career at 5'10", roughly 200 lbs., passing bodyfat measurements by the skin of my teeth, but was consistently able to outrun 95% of the people I was with, with a run time around 9 minutes for a 1.5 mile run. The main thing I always told people was to focus on their breathing. In through the nose, out through the mouth, big deep breathes. Don't pant. Don't breath instride. Don't take short, quick breathes. Let your legs run, focus on how you breath when you run. It helped me immensely when it came to improving my run times.

This. I figured this out a couple years ago, because I was never able to run distances... Sprinting though I was the fastest white boy I knew

[King Sid the Great 87]

Minimize the time between sets when lifting. That's the best cardio you can get.

For pull-ups, I've seen people that struggle throw a resistance band around the bar and use the handles as stirrups.

[PensFanInDC]

Minimize the time between sets when lifting. That's the best cardio you can get.

For pull-ups, I've seen people that struggle throw a resistance band around the bar and use the handles as stirrups.

I got me some olympic rings for that

I'm doing interval training for the run. I need to complete a 2 mile run in 16:36 if they let me slide into the 32-37 year old range since I'll be a month shy of 32 at the time.

Here's the program.

1/2 mile at 4:18 pace -> 1/4 mile walk
X6

1/4 mile at 2:10 pace -> 1/8 mile walk
x6

1/8 mile at 1:05 pace -> 100 yard walk
x6

Once a week I'll do a full 2 mile run just to gauge time. I doubt I will pass on the first try but I get to try again every month. I just wont be able to work for them until I pass.

[shafnutz05]

Man, it's plainly apparent that abs are the least-used muscle (or least exercised) in my body...I did a couple extra ab exercises at the gym on Wednesday and it still feels like I have a broken rib

[PensFanInDC]

Man, it's plainly apparent that abs are the least-used muscle (or least exercised) in my body...I did a couple extra ab exercises at the gym on Wednesday and it still feels like I have a broken rib

We shouldn't do more than 12-15 minutes of core exercise in a day. We use those muscles for pretty much everything we do so anything more than that and they aren't able to heal fast enough. I learned the hard way. I learned the hard way...

[PensFanInDC]

Did a photo shoot yesterday. I look...um...huge...


big picture is big

Spoiler:

[shafnutz05]

Whole grain pasta with EVOO, garlic, and some other seasoning is rapidly becoming my favorite side dish with a protein dinner. Easy to make, full of good stuff for you, and tastes great. Also helpful for loading up on calories if you are running a deficit.

And I think it tastes 10x better than white pasta

[yubb]

Girl on bottom left: "Oh, no she didn't!"
Girl next to her: "Oh, yes I did!"

[PensFanInDC]

New eating plan starting tomorrow. This is all the food I will eat in 1 full week.

large picture it large...

Spoiler:

[Godric]

[PensFanInDC]

I disagree with that chart. I think more protein, less grains.

[Godric]

I have my own diet, That's loosely based on that pyramid.

I don't eat fungus at all, not even yeast, and I load up on antifungal foods and herbs

I don't eat Cashews, Eggs or butter.

I don't consume gluten and I only eat alkaline grains, save Brown rice

[Godric]

I disagree with that chart. I think more protein, less grains.

Buckwheat, Quinoa and Brown rice basically my grains

[PensFanInDC]

I am doing sweet potatoes. One a day. I can sub brown rice for a 1/2 a sweet potato if I so choose. Eating lots of eggs. That might change though. 3 a day might be excessive...

[PensFanInDC]

And there is no gluten in this eating plan. I do, however, get to eat pre breakfast. Yep. Im a hobbit...

[shafnutz05]

Yeah, after trying HIIT a couple times, I may never go back to steady cardio. Way better workout, and way less monotonous

[steelhammer]

You can still do steady-state cardio in between HIIT sessions. You shouldn't do HIIT more than 3 or 4 times a week, and best to give yourself at least 48 hours between HIIT sessions.

[shafnutz05]

You can still do steady-state cardio in between HIIT sessions. You shouldn't do HIIT more than 3 or 4 times a week, and best to give yourself at least 48 hours between HIIT sessions.

I'm thinking a combo of strength and HIIT, five days a week.

[steelhammer]

That works too!

[PensFanInDC]

Tabata. Yeah baby....

[Rylan]

I miss working out.