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Mr Chonks wrote:

Bamba wrote:

The day after my proper resistance bands arrived the 50kg dumbbell/barbell set also arrived, so at least now I don't need to be concerned with how many (filled) beer cans are in the house before I start working out.

Which set did you get btw? I was thinking about perhaps doing some weight training at home on my off days from running.

You can do a lot with your own bodyweight. Would recommend doing some of the 'PE with Joe' stuff.

Jem wrote:

Mr Chonks wrote:

Bamba wrote:

Which set did you get btw? I was thinking about perhaps doing some weight training at home on my off days from running.

You can do a lot with your own bodyweight. Would recommend doing some of the 'PE with Joe' stuff.

Rude

Mr Chonks wrote:

Bamba wrote:

Which set did you get btw? I was thinking about perhaps doing some weight training at home on my off days from running.

You can do a lot with your own bodyweight.

May half marathon now in late October

Haven't had the runs since March. Been doing a lot of squits though

DavPaz wrote:

Haven't had the runs since March. Been doing a lot of squits though

TMI, DP

Haven't had a run since March. Been doing a lot of squats though

DavPaz wrote:

Haven't had a run since March. Been doing a lot of squats though

Giphy "buns of steel":
https://media2.giphy.com/media/LkZHQjJlkFPpAlSHvC/giphy-loop.mp4

DavPaz wrote:

Haven't had a run since March. Been doing a lot of squats though

Giphy "buns of steel":
https://media2.giphy.com/media/12npFVlmZoXN4Y/giphy-loop.mp4

I’ve been working out twice a week with weights, just maintenance stuff, don’t want to be any bigger than I am so more reps. 4x14 50kg squats, 5x8 22.5kg dumbbell curls, 4x50 press-ups
I’m also cycling most days, usually doing 25k on mixed inclines on my mtb and doing longer rides when I have the time. Did I say “time”? I meant inclination

I can’t do a single press-up. Never have been able to.

DBSnappa wrote:

You're doing mad reps if you don't want to be bigger dude. Probably teaching my grandma to suck eggs here, but usually more reps = hypertrophy / less reps, more weight = strength. (Loosely.)

Yes, in so much as (my understanding is) fast twitch muscles grow faster, but you hit those with high intensity (i.e. high reps) normally. Most people have to work hard to build though - even the guys in my gym are eating serious cals and working out 5 days a week (christ, even those on 'roids have to work for it). Obviously genetics, workout style, existing strength / size, food intake, sleep etc all play a role though, so I trust you to know what's best for your own body - hope it came across that I was curious rather than lecturing or anything

I do this largely to look after my frame. I'm tall, have had persistent back problems since my late 20s and am firmly of the view that keeping the muscles strong alleviates the joints and your frame.

It works for me.

MaliA wrote:

May half marathon now in late October

Given Cardiff half in October has just been postponed until March 2021, I think I'll not be do any this year, so will keep plodding the same 5km

MaliA wrote:

May half marathon now in late October

Given Cardiff half in October has just been postponed until March 2021, I think I'll not be do any this year, so will keep plodding the same 5km

Booked up for the Cardiff half in October, too.

Looking forward to next year. I love a race

MaliA wrote:

May half marathon now in late October

Given Cardiff half in October has just been postponed until March 2021, I think I'll not be do any this year, so will keep plodding the same 5km

Let me know if you want any tips

Booked up for the Cardiff half in October, too.

Looking forward to next year. I love a race

I went in the opposite direction. Having said that, I suspect I’m about the same weight, but I’ve burned a lot of body fat through working out twice a week and doing a lot of cycling

DBSnappa wrote:

I went in the opposite direction. Having said that, I suspect I’m about the same weight, but I’ve burned a lot of body fat through working out twice a week and doing a lot of cycling

Unfortunately I got very depressed and anxious and started comfort eating. Couldn’t bear to leave the house for exercise because work were being so shit.

If it makes you feel any better, I think a lot of us have been comfort eating.

It's probably far more important to warm up rather than stretch before your run. If you go out the door and immediately hit your out of breath pace then it will be horrible all the way round, you'll go slower, you might get cramp and it'll make you less likely to want to do it again. Walk for a bit then jog, walk again etc. then start your run. Or try using one of the couch to 5K apps and just do what that tells you.

Do you do other cardio - swimming, cycling, long walks etc?

Author:	myp [ Mon May 04, 2020 13:14 ]
Post subject:	Re: Middle Age Spread
Jem wrote: Mr Chonks wrote: Bamba wrote: The day after my proper resistance bands arrived the 50kg dumbbell/barbell set also arrived, so at least now I don't need to be concerned with how many (filled) beer cans are in the house before I start working out. Which set did you get btw? I was thinking about perhaps doing some weight training at home on my off days from running. You can do a lot with your own bodyweight. Would recommend doing some of the 'PE with Joe' stuff. Rude

Author:	Jem [ Mon May 04, 2020 13:30 ]
Post subject:	Re: Middle Age Spread
Mr Chonks wrote: Jem wrote: Mr Chonks wrote: Bamba wrote: The day after my proper resistance bands arrived the 50kg dumbbell/barbell set also arrived, so at least now I don't need to be concerned with how many (filled) beer cans are in the house before I start working out. Which set did you get btw? I was thinking about perhaps doing some weight training at home on my off days from running. You can do a lot with your own bodyweight. Would recommend doing some of the 'PE with Joe' stuff. Rude I've been doing it every morning for the past few weeks and it's good fun. (I recognise not everyone considers exercise "fun", though)

Author:	throughsilver [ Mon May 04, 2020 13:48 ]
Post subject:	Re: Middle Age Spread
I prefer PE with Frank. ZOMG Spoiler! Click here to view! [edit] How do you embed a You Tube these days? [edit edit] there you go

Author:	Bamba [ Mon May 04, 2020 14:57 ]
Post subject:	Re: Middle Age Spread
Jem wrote: Mr Chonks wrote: Bamba wrote: The day after my proper resistance bands arrived the 50kg dumbbell/barbell set also arrived, so at least now I don't need to be concerned with how many (filled) beer cans are in the house before I start working out. Which set did you get btw? I was thinking about perhaps doing some weight training at home on my off days from running. You can do a lot with your own bodyweight. For sure, this. I've been doing everything recently with bodyweight plus a couple of shopping bags with cans in them and still managing to successfully destroy myself most days. Some things are easier than others without access to properly heavy weights (legs is surprisingly easy as you can just do one leg at a time; back not so much) but it's all doable. Plus you can make it more strenuous by doing things slower and/or upping the reps/sets. I'm doing every exercise at the moment with a four second eccentric stage (e.g. do the actual bicep curl quickly as you can but then take four seconds to slowly lower your arm back down to your side again) and it really lowers the weights you need. This is my current set of workouts, all done as three sets of 10, if it's at all useful. In each 'set' you'd do 10 reps of both exercises then take a minute and a half rest. Do that three times then move onto the next pair of exercises. Chest and biceps - Decline push up off the couch - Dumbell incline bicep curl using shopping bags of beer cans while sitting at an angle on two chairs pushed together - Deep push up with hands on two dining chairs and feet up on the couch - Hammer curl with shopping bags of beer cans - Flat bench chest fly with shopping bags of beer cans on my coffee table - Standing inner-biceps curl with shopping bags of beer cans - Push up - Bicep curl with shopping bags of beer cans Legs (for anything that hits one leg a time, do ten on each leg) - Weighted squats wearing a backpack filled with cat litter and holding shopping bags of beer cans - Split squat holding a bag of cat litter in each hand and with a foot up on the couch behind me - Steps ups on the coffee table holding shopping bags of beer cans - Straight leg deadlift holding shopping bags of beer cans - Reverse lunges holding shopping bags of beer cans - Prone leg curl with a resistance band - Wall sit for 40 seconds - Walking lunges holding shopping bags of beer cans Back and triceps - Dumbell single arm bent over row holding shopping bags of beer cans - Bench dips with feet up on the couch - Dumbell Standing Row using a backpack filled with cat litter bags - Diamond push up - Resistance band pull against the corner of my coffee table - Bodyweight triceps extension against my fireplace - Back extension - Overhead tricep extension using resistance bands Shoulders and abs - Pike press - Russian twist with bag of cat litter - Upright row with rucksack containing cat litter bags - Leg raises on coffee table very slowly - Shrug using a cat litter and 16 beer cans in each hand - Ab crunches - Dumbell front raise with eight cans of beer in each hand - Dumbell lateral raise with eight cans of beer in each hand - Standing rear delt dumbell raise with eight cans of beer in each hand

Author:	MaliA [ Thu Jun 04, 2020 9:39 ]
Post subject:	Re: Middle Age Spread
MaliA wrote: May half marathon now in late October Given Cardiff half in October has just been postponed until March 2021, I think I'll not be do any this year, so will keep plodding the same 5km

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Middle Age Spread https://www.beexcellenttoeachother.com/forum/viewtopic.php?f=3&t=8715	Page 67 of 82

Author:	KovacsC [ Thu Jun 04, 2020 9:43 ]
Post subject:	Re: Middle Age Spread
Yes, I am going the same. Did my first fun in ages today, a steady 5K

Author:	DavPaz [ Thu Jun 04, 2020 9:56 ]
Post subject:	Re: Middle Age Spread
Haven't had a run since March. Been doing a lot of squats though

Author:	Findus Fop [ Thu Jun 04, 2020 9:58 ]
Post subject:	Re: Middle Age Spread
DavPaz wrote: Haven't had the runs since March. Been doing a lot of squits though TMI, DP

Author:	DavPaz [ Thu Jun 04, 2020 10:02 ]
Post subject:	Re: Middle Age Spread
Findus Fop wrote: DavPaz wrote: Haven't had the runs since March. Been doing a lot of squits though TMI, DP It's Mexican menu week.

Author:	KovacsC [ Thu Jun 04, 2020 10:39 ]
Post subject:	Re: Middle Age Spread
I did an indoor bike challenge in May, did 609 miles.. was chuffed with that

Author:	Jem [ Thu Jun 04, 2020 10:40 ]
Post subject:	Re: Middle Age Spread
DavPaz wrote: Haven't had a run since March. Been doing a lot of squats though Giphy "buns of steel": https://media1.giphy.com/media/6l1DAgSlTbijC/giphy-loop.mp4

Author:	KovacsC [ Thu Jun 04, 2020 10:45 ]
Post subject:	Re: Middle Age Spread
Jem wrote: DavPaz wrote: Haven't had a run since March. Been doing a lot of squats though Giphy "buns of steel": https://media2.giphy.com/media/LkZHQjJlkFPpAlSHvC/giphy-loop.mp4 oh...

Author:	myp [ Thu Jun 04, 2020 10:55 ]
Post subject:	Re: Middle Age Spread
2.5 weeks since I’ve done anything. Lost 1lb of course.

Author:	DavPaz [ Thu Jun 04, 2020 10:57 ]
Post subject:	Re: Middle Age Spread
Jem wrote: ...thanks giphy. It's like looking in a mirror

Author:	Trooper [ Mon Jul 27, 2020 16:20 ]
Post subject:	Re: Middle Age Spread
When my anxiety kicks in it stops me eating, so i've actually lost weight since covid kicked in! Sliver linings and all that... I'm sure i'm nowhere near as fit as I was though, as I used to rack up the steps each day on the commute. However, according to BMI I'm healthy, and that's the main thing... right...

Author:	Findus Fop [ Thu Jun 04, 2020 11:56 ]
Post subject:	Re: Middle Age Spread
Jem wrote: DavPaz wrote: Haven't had a run since March. Been doing a lot of squats though Giphy "buns of steel": https://media2.giphy.com/media/12npFVlmZoXN4Y/giphy-loop.mp4 Badonkabell.

Author:	DBSnappa [ Thu Jun 04, 2020 14:56 ]
Post subject:	Re: Middle Age Spread
I’ve been working out twice a week with weights, just maintenance stuff, don’t want to be any bigger than I am so more reps. 4x14 50kg squats, 5x8 22.5kg dumbbell curls, 4x50 press-ups I’m also cycling most days, usually doing 25k on mixed inclines on my mtb and doing longer rides when I have the time. Did I say “time”? I meant inclination

Author:	myp [ Thu Jun 04, 2020 14:59 ]
Post subject:	Re: Middle Age Spread
I can’t do a single press-up. Never have been able to.

Author:	Jem [ Thu Jun 04, 2020 16:44 ]
Post subject:	Re: Middle Age Spread
DBSnappa wrote: I’ve been working out twice a week with weights, just maintenance stuff, don’t want to be any bigger than I am so more reps. 4x14 50kg squats, 5x8 22.5kg dumbbell curls, 4x50 press-ups I’m also cycling most days, usually doing 25k on mixed inclines on my mtb and doing longer rides when I have the time. Did I say “time”? I meant inclination You're doing mad reps if you don't want to be bigger dude. Probably teaching my grandma to suck eggs here, but usually more reps = hypertrophy / less reps, more weight = strength. (Loosely.) Did my first bench session yesterday in weeks (having really lost my mojo during lockdown) and was pleasantly surprised to find 45kg still moving, so probably not lost too much strength which I'm really pleased about. Haven't tested squats/deads yet though. Mr Chonks wrote: I can’t do a single press-up. Never have been able to. If you ever decide you want to get to that point, start with incline push ups, not push ups from the knees (which is what some people teach).

Author:	DBSnappa [ Thu Jun 04, 2020 18:07 ]
Post subject:	Re: Middle Age Spread
Jem wrote: DBSnappa wrote: I’ve been working out twice a week with weights, just maintenance stuff, don’t want to be any bigger than I am so more reps. 4x14 50kg squats, 5x8 22.5kg dumbbell curls, 4x50 press-ups I’m also cycling most days, usually doing 25k on mixed inclines on my mtb and doing longer rides when I have the time. Did I say “time”? I meant inclination You're doing mad reps if you don't want to be bigger dude. Probably teaching my grandma to suck eggs here, but usually more reps = hypertrophy / less reps, more weight = strength. (Loosely.) It is more complicated though. I always understood (but haven't looked in to it for some time) muscle development depends on muscle twitch rate ultimately, which can only be ascertained through surgery, i.e. fast twitch and slow twitch respond differently to lower reps/higher weight, higher reps/lower weight. I've always been hard gain; have to work out incredibly hard to "build" muscle and more often than twice a week. I was at my biggest in my early 30s, but then I was gymming three times a week and shifting stupidly heavy weights, which I simply couldn't do nowadays. And wouldn't want to, because at those sorts of weights you're in danger of exceeding your ultimate tendon strength and damaging yourself. For example, I was smith press benching 160kg 6*10 reps, deadlifting >300kg similar reps

Author:	Jem [ Thu Jun 04, 2020 18:25 ]
Post subject:	Re: Middle Age Spread
Yes, in so much as (my understanding is) fast twitch muscles grow faster, but you hit those with high intensity (i.e. high reps) normally. Most people have to work hard to build though - even the guys in my gym are eating serious cals and working out 5 days a week (christ, even those on 'roids have to work for it). Obviously genetics, workout style, existing strength / size, food intake, sleep etc all play a role though, so I trust you to know what's best for your own body - hope it came across that I was curious rather than lecturing or anything

Author:	DBSnappa [ Thu Jun 04, 2020 19:43 ]
Post subject:	Re: Middle Age Spread
Jem wrote: Yes, in so much as (my understanding is) fast twitch muscles grow faster, but you hit those with high intensity (i.e. high reps) normally. Most people have to work hard to build though - even the guys in my gym are eating serious cals and working out 5 days a week (christ, even those on 'roids have to work for it). Obviously genetics, workout style, existing strength / size, food intake, sleep etc all play a role though, so I trust you to know what's best for your own body - hope it came across that I was curious rather than lecturing or anything Not at all. I used to work out with one of the instructors who was a "clean" bodybuilder insofar that he took nothing. He was properly ripped though through diet. I was never and never will be as I could never countenance the taking of supplements and controlling my diet. It is a thing that there is a lot of misinformation around. As you say, most people have to work out incredibly hard to gain muscle significantly. And one of the things I admire about you Jem is that you do this at all. The number of women who don't do it mistakenly thinking that they're going to turn into Shwarzenegger after 3 months always amused me and I have always, when asked, encouraged women to do it as the benefits are many. Yes, I know it's widely recognised now, but that is really quite recent. I do this largely to look after my frame. I'm tall, have had persistent back problems since my late 20s and am firmly of the view that keeping the muscles strong alleviates the joints and your frame. It works for me. Coincidentally, I do know that there are all kinds of unhealthy and illegal things that you can take that can see dramatic results quite quickly and not just steroids. It's a potentially lethal dose of anabolic steroids, HGH and deeply worrying fat burning enzymes. This instructor I worked out swore blind you could go from Gaz to Arnie in under 6 months with this combination. Fuck knows what it would do to your system though. There are numerous anecdotal stories of many Hollywood action stars doing this to get ripped super quick in the 80s/90s/00s using these methods. I think it's much less of a thing nowadays as the health issues are well known.

Author:	Jem [ Thu Jun 04, 2020 22:12 ]
Post subject:	Re: Middle Age Spread
DBSnappa wrote: I do this largely to look after my frame. I'm tall, have had persistent back problems since my late 20s and am firmly of the view that keeping the muscles strong alleviates the joints and your frame. It works for me. Can you shout this bit louder so that Gaz listens to me?! Thanks DB. I've been trying to look like Arnie for 3 years now and it's not working It's definitely more popular with women to lift weights, especially with crossfit making people see that it's not all "arnie or nothing", but there's still a lot of myths out there. One of the guys who I see (or saw, rather) at the gym regularly freely admits to taking steriods to get bigger and he said that his insides were "mush". That's not a path I would see myself going down, ever, but whatever floats their boat. The only things I 'use' are whey powder (because it's cheap) and creatine, and I'm still not 100% sure I see the benefits in the latter despite the science.

Author:	Jem [ Fri Jun 05, 2020 14:19 ]
Post subject:	Re: Middle Age Spread
110kg deadlift this morning moved smoothly. That's not too far off my PB, and after not deadlifting since March. To say I'm thrilled is an understatement, I genuinely thought I'd be starting again from scratch after this big a gap. Giphy "party": https://media0.giphy.com/media/MS3XuWjQV1FiU/giphy-loop.mp4

Author:	MaliA [ Thu Jul 23, 2020 13:19 ]
Post subject:	Re: Middle Age Spread
MaliA wrote: MaliA wrote: May half marathon now in late October Given Cardiff half in October has just been postponed until March 2021, I think I'll not be do any this year, so will keep plodding the same 5km Booked up for the Cardiff half in October, too. Looking forward to next year. I love a race

Author:	JBR [ Thu Jul 23, 2020 14:20 ]
Post subject:	Re: Middle Age Spread
MaliA wrote: MaliA wrote: MaliA wrote: May half marathon now in late October Given Cardiff half in October has just been postponed until March 2021, I think I'll not be do any this year, so will keep plodding the same 5km Booked up for the Cardiff half in October, too. Looking forward to next year. I love a race Is it the Irish? I miss running properly. I am hobbling about a bit, and some days it's okay, but I miss just heading out for a run of undecided distance.

Author:	KovacsC [ Sun Jul 26, 2020 6:49 ]
Post subject:	Re: Middle Age Spread
I have my 30 min swim slot booked for Wednesday. Going to see what it is like at the gym.

Author:	Findus Fop [ Sun Jul 26, 2020 8:09 ]
Post subject:	Re: Middle Age Spread
MaliA wrote: MaliA wrote: MaliA wrote: May half marathon now in late October Given Cardiff half in October has just been postponed until March 2021, I think I'll not be do any this year, so will keep plodding the same 5km Let me know if you want any tips Booked up for the Cardiff half in October, too. Looking forward to next year. I love a race

Author:	myp [ Mon Jul 27, 2020 14:28 ]
Post subject:	Re: Middle Age Spread
Gained almost a stone since the start of lockdown. Cutting down on snacks and I went for a very slow run this morning.

Author:	DBSnappa [ Mon Jul 27, 2020 14:33 ]
Post subject:	Re: Middle Age Spread
I went in the opposite direction. Having said that, I suspect I’m about the same weight, but I’ve burned a lot of body fat through working out twice a week and doing a lot of cycling

Author:	myp [ Mon Jul 27, 2020 14:51 ]
Post subject:	Re: Middle Age Spread
DBSnappa wrote: I went in the opposite direction. Having said that, I suspect I’m about the same weight, but I’ve burned a lot of body fat through working out twice a week and doing a lot of cycling Unfortunately I got very depressed and anxious and started comfort eating. Couldn’t bear to leave the house for exercise because work were being so shit.

Author:	Cras [ Mon Jul 27, 2020 15:36 ]
Post subject:	Re: Middle Age Spread
Much like Monsigneur Chonks I've dedicated myself over the last four months to really exploring and expanding my previous hobby of eating things, ideally as many as possible of the things.

Author:	Jem [ Mon Jul 27, 2020 15:37 ]
Post subject:	Re: Middle Age Spread
If it makes you feel any better, I think a lot of us have been comfort eating.

Author:	devilman [ Mon Jul 27, 2020 15:46 ]
Post subject:	Re: Middle Age Spread
Yep. Another comfort eater too. Work has been stressful and without the purpose of my website, I've just been lazing around and having more takeaways than usual. Lost 4lbs since reopening the site though, so hopefully I'm slowly turning things around.

Author:	DBSnappa [ Mon Jul 27, 2020 15:54 ]
Post subject:	Re: Middle Age Spread
Mr Chonks wrote: DBSnappa wrote: I went in the opposite direction. Having said that, I suspect I’m about the same weight, but I’ve burned a lot of body fat through working out twice a week and doing a lot of cycling Unfortunately I got very depressed and anxious and started comfort eating. Couldn’t bear to leave the house for exercise because work were being so shit. Sorry to hear that. I got anxious and angry about things, but exercise has always been meditative for me and I’ve always just done it, without thinking about it. I’ve been through the whole mind games issue in the past where thinking about exercise routinely turns into myriad reasons not to do it. So I don’t think about it and just do it, when I can. And when I’m doing it, I find exploring the “protective” parts of my brain quite helpful.