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Started By
Message
re: New Years Challenge- 60 Days of Conditioning
Posted on 1/4/19 at 2:01 pm to Eighteen
Posted on 1/4/19 at 2:01 pm to Eighteen
quote:
How do you determine the starting weight for the lifts (in this case, the squat?). Should I do a max prior to starting and use a certain %?
Start with something you think you can do 10 times. Just guess as it will level out following the progression rules. Push the last set to as many reps as possible. Add 5lbs if you get less then twelve reps. More than 12, add 10. Goal is to add weight to the bar every session and set rep records every session.
quote:
Can you clarify the difference in the circuit/interval? So you do the circuit, then do the tabata after or are you doing to DB swings tabata in between the squats/push presses?
Do you kift, rest 3-5 min, do the circuit with no rest between rounds or only resting as stated, rest 3-5 min, perform the interval.
1
Posted on 1/4/19 at 9:34 pm to lsu777
I feel like I’m at a weird medium fitness level, trying to decide to go with option 1 (which seems a little easy) or option 2 (which seems a little hard
) Will read more through it this weekend ETA: what’s a rough estimate you think the workouts from the second option will take on average?
This post was edited on 1/4/19 at 10:30 pm
Posted on 1/4/19 at 11:12 pm to Eighteen
Under an hour
Mobility-3 min
Bodyweight-10 min
Lift + warmup-12-15 min
Circuit-15-20 min
Interval-10min
Above includes rest times. So even max times should be at an hour.
If you can't do the circuits yet, cut it down to two rounds on each. Add a round per week until you reach prescribed
Mobility-3 min
Bodyweight-10 min
Lift + warmup-12-15 min
Circuit-15-20 min
Interval-10min
Above includes rest times. So even max times should be at an hour.
If you can't do the circuits yet, cut it down to two rounds on each. Add a round per week until you reach prescribed
Posted on 1/4/19 at 11:13 pm to lsu777
For those doing CrossFit, you can do the following
Same bodyweight as intermediate program above as the warm up. Then do the lift. Then daily wod but cut the work off at 30 min max so no stupid long chippers.
Same bodyweight as intermediate program above as the warm up. Then do the lift. Then daily wod but cut the work off at 30 min max so no stupid long chippers.
Posted on 1/5/19 at 9:57 am to lsu777
I'm in! Doing a mix of each. Modified bodyweight from 1. Conditioning, lifting and diet from 2. I'm in ok, not great shape.
Posted on 1/5/19 at 1:50 pm to Number2
Got an hour of walking and an hour of yoga fasted today.
Yoga is hard. First time.
Yoga is hard. First time.
Posted on 1/5/19 at 1:57 pm to lsu777
Any app suggestions (or combination of apps) to track the exercises/sets/weights easily?
Does it matter where in the meals you do your workout? I will primarily be doing during my lunch break, and I’ve currently just been doing cardio/light weights fasted during my lunches. This will be more taxing and I imagine performance might be down if I try this fasted? Should I have a snack/first protein shake and save meal 1 for after? have meal 1 first before?
Excited to get started Monday
Does it matter where in the meals you do your workout? I will primarily be doing during my lunch break, and I’ve currently just been doing cardio/light weights fasted during my lunches. This will be more taxing and I imagine performance might be down if I try this fasted? Should I have a snack/first protein shake and save meal 1 for after? have meal 1 first before?
Excited to get started Monday
This post was edited on 1/5/19 at 2:02 pm
Posted on 1/5/19 at 2:58 pm to Eighteen
Have your first meal before you lift if possible, if not have switch meal 1&3 and eat right after the workout.
Posted on 1/5/19 at 3:48 pm to Eighteen
Check out the app: Strong
This post was edited on 1/5/19 at 3:50 pm
Posted on 1/5/19 at 5:34 pm to Number2
I second the Strong app.
Posted on 1/6/19 at 6:19 pm to Eighteen
quote:
Any app suggestions (or combination of apps) to track the exercises/sets/weights easily?
Daily strength is my go to
Posted on 1/6/19 at 9:28 pm to WITNESS23
Day 1 in the books for me.
I deloaded on squats after taking a few weeks off back down to 255. Only hit 6 on last set but I worked my arse off today and have been doing nothing but steak and eggs since the first.
The interval kb swings we're rough.
On the circuit I will go to 6 rounds next week. I will continue to add rounds weekly until I reach ten then I will start adding reps. So even though I won't be adding weight over the course of this I will go from 25 reps in each exercise to 80. 3 times as much tonnage aka work.
Hitting my last meal of the day now.
I deloaded on squats after taking a few weeks off back down to 255. Only hit 6 on last set but I worked my arse off today and have been doing nothing but steak and eggs since the first.
The interval kb swings we're rough.
On the circuit I will go to 6 rounds next week. I will continue to add rounds weekly until I reach ten then I will start adding reps. So even though I won't be adding weight over the course of this I will go from 25 reps in each exercise to 80. 3 times as much tonnage aka work.
Hitting my last meal of the day now.
Posted on 1/7/19 at 8:11 am to lsu777
We should put together some standard template for us to keep posting that contains our numbers.
Could be daily or weekly numbers?
Starting today. What should I replace the overhead squats with for warmups?
Could be daily or weekly numbers?
Starting today. What should I replace the overhead squats with for warmups?
This post was edited on 1/7/19 at 8:12 am
Posted on 1/7/19 at 8:37 am to Lazy But Talented
Done with day 1!
Felt good! Got me out of my comfort zone. I've got a long way to go in the pull up department.
Felt good! Got me out of my comfort zone. I've got a long way to go in the pull up department.
Posted on 1/7/19 at 10:42 am to Lazy But Talented
lunges and ill post the template later today.
Posted on 1/7/19 at 10:43 am to Number2
just keeping working them as often as possible. if you can do some before work, after work, before bed etc.
Posted on 1/7/19 at 2:39 pm to Number2
Knocked out Day 1 ... but had to pivot and do day 2 for the lifts since some chick decided to do an 45 minute routine in the only squat rack in the gym. Was going to use the smith machine but then just decided to do day 2 instead.
Pullups progression is going to end tomorrow
Pullups progression is going to end tomorrow
Posted on 1/7/19 at 5:56 pm to Eighteen
Why? Can't do another rep? If not start that over at 2.
Do
2/2/2
3/2/2
3/3/2
3/3/3
4/3/3
There ya go.
Do
2/2/2
3/2/2
3/3/2
3/3/3
4/3/3
There ya go.
Posted on 1/7/19 at 6:00 pm to lsu777
For template for posting let's do this
Bodyweight warm-up- reps for pullups only as that seems to be what is going to hold somebody up.
Lift-weight times reps on last set
Circuit- # of rounds and weight used
Interval-weight used if required.
Diet: calories/protein
If you want to post measurements: weight/waist size
Bodyweight warm-up- reps for pullups only as that seems to be what is going to hold somebody up.
Lift-weight times reps on last set
Circuit- # of rounds and weight used
Interval-weight used if required.
Diet: calories/protein
If you want to post measurements: weight/waist size
Posted on 1/7/19 at 9:47 pm to lsu777
Day 1 of 60:
Pullups: 3/3/3
Squat: 200x8 (should've kept going)
Circuit: 5 rounds - 95lbs squat, 77 push press
Interval: SKIPPED
Weights were very light, but did get my heart rate up more than normal. Gotta figure out how to adjust from here.
I'll be back in the morning for Day 2.
Pullups: 3/3/3
Squat: 200x8 (should've kept going)
Circuit: 5 rounds - 95lbs squat, 77 push press
Interval: SKIPPED
Weights were very light, but did get my heart rate up more than normal. Gotta figure out how to adjust from here.
I'll be back in the morning for Day 2.
This post was edited on 1/7/19 at 9:48 pm
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