Lose Weight

[unsunghero]

Been slacking on timed runs since I won the last 5k

And unfortunately cardio (vo2max) degrades faster than muscle when not pushed

So this feels like a pace I can maintain indefinitely, but unfortunately is 20s/min slower than my recent best 5mi, and a full min/mile slower than my last race 5k

I have about a month and a half to whittle this down, and expand the distance to 8ish miles, maybe 10. I don’t ever need to train the full half-m, the adrenaline of the race usually carries me the last 1/4ish

Anytime I lose ground in fitness, I feel the Linkin Park song playing in my head….it feels so hard to build, and so goddamn easy to lose

https://m.youtube.com/watch?v=

[Homesteaded]

Setup my weight bench in the barn yesterday.

Setup three templates, Chest/Shoulders - Back/Arms - Legs.

Picked 5/6 lifts for each template. I've never really lifted weights, I did it when I was in high school and we did it for sports but never really as an adult.

Doing my best to keep it simple here. I end up getting drowned in information when I try and optimize something new. I did the same thing with Piano, I started that and am doing decent but early on I really went over board on how to get started...instead of just starting.

[Toxigen]

bench / deadlift / squats / pullups

if you could only do 4 exercises those would be it...anything else is gravy

[Meneldor]

Originally Posted by Toxigen [You must be logged in to view images. Log in or Register.]

bench / deadlift / squats / pullups

if you could only do 4 exercises those would be it...anything else is gravy

I would add Rows

[Homesteaded]

Originally Posted by Toxigen [You must be logged in to view images. Log in or Register.]

bench / deadlift / squats / pullups

if you could only do 4 exercises those would be it...anything else is gravy

All four are in my routine.

[Rager and Quitter]

For the last 2 years I changed up my lift routine. I have some buddies that swear by lifting muscle groups (push/pull divison) but I've always felt my body responds best to upper body/lower body. Mon/Wed/Fri upper, Tue/Thur/Sat lower, Sunday rest (yea verily it be thy day if the lord *Catholic cross with that fingas).

I might not be able to train each muscle group quite as much, but this ends up being better for me.

I've always *hated* squats, so I'll do deadlifts and then do a weighted lunge instead. Not quite as total body, but I've got a shit back, and even with good form seems to fuck me up doing squats with any amount of weight.

[unsunghero]

Sorry boys, it turns out it’s not your diet that’s giving you diabetes

It’s time for a lifestyle change, and it’s not changing what you eat:

“In order of most to least micro-and-nano-plastic release, results found that the anal toy released the most particles”

[unsunghero]

Originally Posted by Homesteaded [You must be logged in to view images. Log in or Register.]

Setup my weight bench in the barn yesterday.

Setup three templates, Chest/Shoulders - Back/Arms - Legs.

Picked 5/6 lifts for each template. I've never really lifted weights, I did it when I was in high school and we did it for sports but never really as an adult.

Doing my best to keep it simple here. I end up getting drowned in information when I try and optimize something new. I did the same thing with Piano, I started that and am doing decent but early on I really went over board on how to get started...instead of just starting.

Lifting is great for your bone health

When you lift weights your bones bend ever so slightly and when that happens your body goes “OH SHIT! Mah bones just almost bent a little! We need bone reinforcement, stat!” And it begins to grow new stronger bone tissue

I dunno the actual process, osteo-something. But exercise scientists say the best thing you can physically do for your bone health is lift

[unsunghero]

Originally Posted by Rager and Quitter [You must be logged in to view images. Log in or Register.]

I've always *hated* squats, so I'll do deadlifts and then do a weighted lunge
.

Why do so many people here hate squats? Squats are great

Weighted lunges suck because lunges suck. I mean I do them, but I don’t like em

[unsunghero]

Originally Posted by Meneldor [You must be logged in to view images. Log in or Register.]

I would add Rows

Yeah I just bend over with a barbell, row that fucker back

Can also do with dumbbells too. Also with dumbbells over an inclined bench for upper back