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| Matatk | Re: WEIGHT LIFTING & STRENGTH TRAINING THREAD | ||
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Alan I'm happy to offer you some suggestions, but I need a little more input. What are your goals? What is your current fitness level? How often and for how long are you able to work out? Do you have access to a gym, etc?
The test boost is an advantage, sure. As we age, our testosterone production lowers quite a bit. Make sure you get regular bloodwork to verify everything is in normal range. As far as your back - how was it broken? Did you do a lot of physical therapy? I agree that adding weight can contribute to spine compression and back issues while lifting. However, I think you might get away with body weight squats, walking lunges, etc. You should also focus on core work - ab and lower back strengthening exercises that I can post for you. If you're interested, I jotted down the P90 workout the other day for my dad. He wants to do some weight loss and muscle maintenance type work. The P90 workout is an every other day total body circuit and uses body weight in addition to dumbbells. I think it is very comprehensive and good for most average guys/gals. I do it occasionally on my off weeks, but it's not really the strength builder workouts that I'm in to (hard & heavy). Matthew |
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Posted on: 2012/7/4 1:52
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| smooth | Re: WEIGHT LIFTING & STRENGTH TRAINING THREAD | ||
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Pretty simple goals really. I lost 60 lbs when I had my first stemcell transplant and large amounts of muscle mass. That was three years ago and my recovery has graced me with 20 pounds since that awful time. I'm 6'1" and run 207. My goal is just to gain some upperbody strength and get around my back issues. I had a compression fracture T3 level that was repaired with kyphoplasty however there is still evidence of compression in my lower back. I have a machine that allows anything from Tricept pulldowns to leg presses and free weights from my son's football days.
I was thinking something like this: sitting curls (over and underhand) tricept pulldowns some bench pressing and butterflys for the chest I'm pretty sedintary right now and completely out ofshape so starting light I'm sure is key. Running is out due to the back. I'll be happy to firm up my chest and arms. As For the Testosterone, I was on Androgel for 3 months and my levels went from 210 to 223...virtually no change, so, the doc decided to go injectable and like I told you before, I can feel the difference. I'm only 9 weeks into this therapy and Bloodwork/Liver function tests are number 1 in this Doc's regimine. I'm due in about 2 weeks. He's shooting for 900 to 1000, so I know he will up the dose ....I just need to find a way to take advantage of it. |
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Posted on: 2012/7/4 15:30
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Alan 2001 Navy Blue Metallic Be who you are and say what you feel, because those who mind don't matter and those who matter don't mind. Dr.Seuss |
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| EngineDoctor | Re: WEIGHT LIFTING & STRENGTH TRAINING THREAD | ||
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Hi Smooth ! As u said, start light, I'm basically working just arms and chest, been at it for bout 3 months now and lost 0ver 15 pounds and 5 inches off waist. Takes time but feel better now, btw I used to hav high blood pressure, yesterday went to Doctor n he said my blood pressure is great
 Good luck to you |
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Posted on: 2012/7/4 22:02
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| Matatk | Re: WEIGHT LIFTINhttp://www.kqzyfj.com/click-2672951-10286814G & STRENGTH TRAINING THREAD | ||
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Alan - only you will know your range of motion, pain threshold, and tolerance for working out. Although I never had back surgery, I suffered for several years with back pain from a weight lifting accident before I knew better.
That being said, I was able to greatly increase my back and core strength (and eliminate 90% of the pain) by doing a morning routine for several months where the first thing I did when I woke up was do some jumping jacks, stretching, push ups, ab work (leg lifts, crunches, bicycles, variety), and lower back exercises (hip thrusts, bridges, stationary walkouts, etc). I would do a different routine each morning. I also added kettlebells to my routine with helped a ton with core and lower back strength. I would suggest you do some core work in the morning. It takes 5 minutes. Aside from that, I strongly discourage you from focusing only on upper body work. Your body is designed to work in conjunction with itself, top and bottom. I will post the P90 workout soon, I just have to type it out. Matthew |
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Posted on: 2012/7/5 15:30
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| Matatk | Re: WEIGHT LIFTING & STRENGTH TRAINING THREAD | ||
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And as far as the testosterone, 900 would be great, probably 1 1/2-3 times higher than other guys. Take advantage of it, you'll be like an 18 year old again.
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Posted on: 2012/7/5 15:31
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| Matatk | Re: WEIGHT LIFTING & STRENGTH TRAINING THREAD | ||
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Let me know if you have any questions about the exercises:
Tony Horton P90 Workout Sculpt Circuit 3-4 Every other day / cardio on off days Exercise Reps Warm up 5:00 Decline Push Ups 8-20 Heavy Pants (Bent DB Rows) 8-15 Military Press 8-15 Bicep Curl 8-15 Overhead Tricep Extension 8-15 Walking Lunges 5 sets / 2 each leg Stretch / Water Break Fly Push Up (Wide) 8-20 Back Fly (bent) 8-15 Swimmers Press (Arnold Press) 8-15 Open Curl (Side Bicep Curl) 8-15 Tricep Kickback 8-15 Lunge Squats 3:00 (1 Lunge / 5 Squats / 1 Lunge= 1 Rep) Stretch / Water Break Wide / Tri / Die Push Up 7/7/7 Lawnmower (Single DB Row w/Trunk Rotation) 8-15 Shoulder Flys 8-15 7/7/7 Bicep Curl (Low/High/Full) 21 Chair Dips 8-15 3 Part Squats (Regular/Wide/Extra-Wide) 12/12/12 Stretch / Water Break Upright Row 8-15 Calf Raises 15-20 Forearm / Wrist Curls (Top / Bottom) 2 sets 15 Lower Back Extensions (Superman) (5 second hold) 5 Reps Max Pushup Max Max Squats Max Stretch / Cool Down |
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Posted on: 2012/7/7 13:09
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| EngineDoctor | Re: WEIGHT LIFTING & STRENGTH TRAINING THREAD | ||
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I started walking last week ! I lost like 5 pounds in two weeks walking, sweating like crazy during walks. Amazed by results, guess I retain lotsa water ?
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Posted on: 2012/7/24 19:24
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| Matatk | Re: WEIGHT LIFTING & STRENGTH TRAINING THREAD | ||
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No offense but walking to lose weight is a waste of time unless you are seriously obese. Just doesn't raise your heart rate enough. Now if you are power walking or doing intervals that is different. You should try that...walk a couple minutes, walk very briskly 30 seconds, walk a couple minutes...etc. See how that works for you.
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Posted on: 2012/7/24 23:18
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| EngineDoctor | Re: WEIGHT LIFTING & STRENGTH TRAINING THREAD | ||
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Quote:
No offense taken Mat , I should have said power walking, I was'nt clear |
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Posted on: 2012/7/25 0:45
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| Matatk | Re: WEIGHT LIFTING & STRENGTH TRAINING THREAD | ||
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As always, I'm changing up my routines...here's what I've been doing for a couple days now. This would be an every other day workout (total body)...on the off days you could do cardio, core work, rest, etc.
All are three sets of eight reps: Squat Flat Bench Deadlift Barbell Row Shoulder Press Bicep Curl I'm liking this one so far...it is a major muscle group workout which is what I prefer, much more effective at total body conditioning. I do my sets of each exercise in a row with about a one minute rest period in between each. You could alternatively make this a vertical circuit by doing one set of each exercise in succession with minimal rest then going back to the top and repeating. Enjoy. Matthew |
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Posted on: 2012/8/13 20:14
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| EngineDoctor | Re: WEIGHT LIFTING & STRENGTH TRAINING THREAD | ||
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Ya, I like that, and thanks for making things easier to understand ;)
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Posted on: 2012/8/14 1:57
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| Matatk | Re: WEIGHT LIFTING & STRENGTH TRAINING THREAD | ||
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Finally started running again this past week. Downloaded a new app for my phone... map my run mobile version. Used the gps in your phone to track route, distance, time, pace, mph, etc and keeps a log of all your runs. Very cool. Would work well for your walking, too.
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Posted on: 2012/8/15 2:07
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| istter1 | Re: WEIGHT LIFTING & STRENGTH TRAINING THREAD | ||
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Elite Guru
 
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I don't know if any of you guys have 24hr fitness. Been working out there for two years toning not much weight loss.
Had the sugar test thing and my reg doctor didn't see me. This gal thought by the chart I was 5'2"/ I’m 5'8" lots of other screw ups. To make a long story short I am now consider a diabetic. Shit . For now I am on a 1500 calorie a day diet..Dr. Gave me some paper to follow for a diet it was confusing. This last weekend I hung out in Pismo Beach with this gal I know and it turned out her friend has this same problem. Eating with this person made every thing easy to eat well and stay under 1500 ca without a problem. I will have this and will increase exercise and we will see what happens. |
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Posted on: 2012/8/16 3:07
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| Matatk | Re: WEIGHT LIFTING & STRENGTH TRAINING THREAD | ||
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Well, I hope that the results are wrong and you are not diabetic. That being said, having a 1500 calorie a day diet will definitely make you lose weight.
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Posted on: 2012/8/16 11:36
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| EngineDoctor | Re: WEIGHT LIFTING & STRENGTH TRAINING THREAD | ||
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First run of dumbbell plates ! Material is in ;)
Attach file:  jo.bmp (900.05 KB) |
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Posted on: 2012/9/27 1:51
Edited by EngineDoctor on 2012/9/27 2:23:49 |
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| EngineDoctor | Re: WEIGHT LIFTING & STRENGTH TRAINING THREAD | ||
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Stainless steel plates , or powder coated , hmmmm?
Attach file: c.bmp (900.05 KB) |
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Posted on: 2012/9/27 1:58
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| Matatk | Re: WEIGHT LIFTING & STRENGTH TRAINING THREAD | ||
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Stainless looks nice. Powdercoat will cost money and will chip off when the weights are dropped or bang off each other.
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Posted on: 2012/9/27 22:30
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| EngineDoctor | Re: WEIGHT LIFTING & STRENGTH TRAINING THREAD | ||
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Quote:
Thanks for your thoughts Mat |
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Posted on: 2012/9/28 2:13
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| Matatk | Re: WEIGHT LIFTING & STRENGTH TRAINING THREAD | ||
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So how is everyone's training coming along?
My biggest drawback is I can only weight train 30 minutes a day on my lunch break because of the kids/time constraints. Great for the average person, not exactly enough for my goals. Well, today the wife is away with RR#1 and RR#2 was down for his nap so I got a good solid hour or more to work out. This was my workout today just to give you guys an idea: 2 mile interval warm up on stationary recumbent bike followed by several minutes of stretching, etc. Flat bench (2.5 minute rest between sets): warm up 205x3, 235x3, 235x3, 235x3, 235x3, 235x3, 185x15. Bent over barbell row (1 min rest): 205x3, 205x3, 205x3, 205x3, 205x3 (lighter than I like, but still protecting my lower back) Flat dumbbell flys/pull ups (done back to back with no rest, then rest 1.5 min btw sets): 55(2)x12/12 pull ups, 70 (2)x11/12, 70(2)x9/9. 3 minute rest then standard push up to failure (35). Cooldown. I prefer to go heavy on compound movements and then if I do isolation movements I do those at the end with higher reps. Just how I do things. Nothing is right or perfect for everyone, so you have to play around and see what works. Feeling good, and I know I'll be sore tomorrow (in a good way  )Matthew |
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Posted on: 2012/10/6 19:42
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| cuisinartvette | Re: WEIGHT LIFTING & STRENGTH TRAINING THREAD | ||
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Elite Guru
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Ditch those creams there are side effects not so nice
Get a script for some enthanate or cypionate 200mg Do 1 shot/200 mg per week that is not a huge dose. Night and day difference. Diabetic also mainly eat protein, carbs are limited to oatmeal brown rice fresh veggies. 1 day a week I may eat out once or twice. You can make gains...went from 191 to 242 and lean. Down to 223 had some serious health issues that have held me back. Have a 60% blockage in my carotid that cant be operated on so the heart is weak so I gotta be careful on heart rate. IGF1 is legal and works real well. .affordable too. Look on the freepeptides type sites. If youre worried about estrogen get some tamoxifen. My estrogen is off the charts high and have no issue Guys that get man boobs are doing huge amounts of test like 800-1000mg/wk + then dont do post cylce therapy |
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Posted on: 2012/10/22 3:17
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| Matatk | Re: WEIGHT LIFTING & STRENGTH TRAINING THREAD | ||
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Thought I'd post a couple helpful sites.
Calorie tracking: www.myfitnesspal.com The truth about losing weight and getting in shape: http://www.livestrong.com/blog/the-tr ... fat-and-getting-in-shape/ Good info about how many calories you burn walking/running: http://www.runnersworld.com/weight-lo ... -are-you-really-burning-0 Quote:
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Posted on: 2012/12/9 13:28
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| Matatk | Re: WEIGHT LIFTING & STRENGTH TRAINING THREAD | ||
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I started this workout plan yesterday. I really like the basis of the program and enjoyed yesterday's workout. Worth a shot if you are serious:
http://www.muscleandstrength.com/work ... -powerbuilding-split.html |
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Posted on: 2013/1/31 13:32
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| Ultraman | Re: WEIGHT LIFTING & STRENGTH TRAINING THREAD | ||
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2015 Memorial Day Car Show Winner!
 
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Now that I'm in my 60's I am lifting once a week with weights I can do 8 to 10 reps with. I am also brisk walking 1 to 2 miles a day. Brisk would mean I am creating an oxygen debt. I am trying to stay in the 200 to 205 weight range anything less seems like I don't have the energy.
I supplement with 2000 units of enteric coated fish oil, 100 mg of CoQ-10, 1000 IU of vitamin D3,and a Centrum Silver Multivitamin and an 81mg baby aspirin because my Doc thinks its a good idea. I also put two table spoons of Coconut oil into my oatmeal every day for energy and I think it helps me with brain power.... I have asked my Doc about testosterone but he says my levels are fine...I need to ask him for a 60 something guy or for and 30 something guy. I did the P90 2 years ago now and it was the very best overall shape I have been in for maybe ever. My problem was I got into season and my shoulder rotator cuff was killing me so I stopped to work and heal up....so I lost all where I was.....I hate that...I have tried to get started again but just can't get it going...... The thing about workout is that you have to want to go do it and if its too tough you won't. Anyway that's what I am doing right now....anything is better than nothing...a body in motion tends to stay in motion.... |
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Posted on: 2013/1/31 14:05
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| Matatk | Re: WEIGHT LIFTING & STRENGTH TRAINING THREAD | ||
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Sounds like you're doing ok, Marcus. The key is what you said in your last paragraph. Number one, you have to want it for yourself and no one else. Once you get in a routine it's second nature. If I don't work out, I get jittery. I should rest more but have a hard time doing that. Always go go go.
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Posted on: 2013/1/31 16:02
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| vetteblondie | Re: WEIGHT LIFTING & STRENGTH TRAINING THREAD | ||
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Those are pretty!!!I want some! Last two days in our gym class bout killed me. We train with Mike Wessell, fights for Bellator some. Not sure who's worse, him or his wife! We did a couple new routines the last two days. I'm sore in a whole set of places I didn't know I had. |
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Posted on: 2013/1/31 16:03
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| Matatk | Re: WEIGHT LIFTING & STRENGTH TRAINING THREAD | ||
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That's good, VB! Must mean something is working. I can gauge how effective of a workout I had by how sore I am the next day or two.
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Posted on: 2013/1/31 16:14
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| Matatk | Re: WEIGHT LIFTING & STRENGTH TRAINING THREAD | ||
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VB - you might consider a BCAA supplement to sip on during your workout, it aids in muscle recovery and soreness.
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Posted on: 2013/1/31 16:14
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| vetteblondie | Re: WEIGHT LIFTING & STRENGTH TRAINING THREAD | ||
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Quote:
A what? I need something for energy but just for the time that I'm in my workout. I don't want energy pills or stuff that will keep me awake as my workouts are usually after work. Something for recovery and soreness would also help. I've only lost 27 pounds total and have hit a standstill on weight loss. Also dropped some pants sizes. I have 50 more pounds to go , but I'm going slow. On my diet I'm making changes that I can do from now on - not going on a 'diet' per se, but rather, changing things permanently and trying to live healthier. I think I've done more pushups this week than an army grunt and learned there are several ways of doing them and they all suck. We had about a half hour of bag time the other day, then doing some shadowboxing techniques with 5lb weights in each hand. Of course during the boxing you have the interruptions for jumping jacks, sprawls, burpees, squats, tictocs, mountain climbers, pushups and other things. Wears you out fast. The next day was mostly a lifting day. Last night was some lifting for the first half then cardio for the 2nd half. I'm taking a break tonight. |
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Posted on: 2013/1/31 17:58
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| Matatk | Re: WEIGHT LIFTING & STRENGTH TRAINING THREAD | ||
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BCAA = branch chain amino acid. Google that, it will explain it better.
Diet is the number one factor in weight loss, so you are on the right track! |
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Posted on: 2013/1/31 18:58
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