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lsu777
LSU Fan
westlake
Member since Jan 2004
11495 posts

re: New Years Challenge- 60 Days of Conditioning
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.


Eighteen
Houston Astros Fan
Member since Dec 2006
23551 posts
 Online 

re: New Years Challenge- 60 Days of Conditioning


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 at 10:30 pm


lsu777
LSU Fan
westlake
Member since Jan 2004
11495 posts

re: New Years Challenge- 60 Days of Conditioning
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


lsu777
LSU Fan
westlake
Member since Jan 2004
11495 posts

re: New Years Challenge- 60 Days of Conditioning
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.


Number2
USA Fan
Baton Rouge
Member since Nov 2009
1740 posts

re: New Years Challenge- 60 Days of Conditioning
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.



Lazy But Talented
New Orleans Saints Fan
Dallas
Member since Aug 2011
11515 posts

re: New Years Challenge- 60 Days of Conditioning
Got an hour of walking and an hour of yoga fasted today.

Yoga is hard. First time.


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Eighteen
Houston Astros Fan
Member since Dec 2006
23551 posts
 Online 

re: New Years Challenge- 60 Days of Conditioning
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
This post was edited on 1/5 at 2:02 pm


lsu777
LSU Fan
westlake
Member since Jan 2004
11495 posts

re: New Years Challenge- 60 Days of Conditioning
Have your first meal before you lift if possible, if not have switch meal 1&3 and eat right after the workout.


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Number2
USA Fan
Baton Rouge
Member since Nov 2009
1740 posts

re: New Years Challenge- 60 Days of Conditioning
Check out the app: Strong
This post was edited on 1/5 at 3:50 pm


Lazy But Talented
New Orleans Saints Fan
Dallas
Member since Aug 2011
11515 posts

re: New Years Challenge- 60 Days of Conditioning
I second the Strong app.


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WITNESS23
LSU Fan
Courtside
Member since Feb 2010
12808 posts

re: New Years Challenge- 60 Days of Conditioning
quote:

Any app suggestions (or combination of apps) to track the exercises/sets/weights easily?


Daily strength is my go to


lsu777
LSU Fan
westlake
Member since Jan 2004
11495 posts

re: New Years Challenge- 60 Days of Conditioning
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.


Lazy But Talented
New Orleans Saints Fan
Dallas
Member since Aug 2011
11515 posts

re: New Years Challenge- 60 Days of Conditioning
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?
This post was edited on 1/7 at 8:12 am


Number2
USA Fan
Baton Rouge
Member since Nov 2009
1740 posts

re: New Years Challenge- 60 Days of Conditioning
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.


lsu777
LSU Fan
westlake
Member since Jan 2004
11495 posts

re: New Years Challenge- 60 Days of Conditioning
lunges and ill post the template later today.


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lsu777
LSU Fan
westlake
Member since Jan 2004
11495 posts

re: New Years Challenge- 60 Days of Conditioning
just keeping working them as often as possible. if you can do some before work, after work, before bed etc.


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Eighteen
Houston Astros Fan
Member since Dec 2006
23551 posts
 Online 

re: New Years Challenge- 60 Days of Conditioning
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


lsu777
LSU Fan
westlake
Member since Jan 2004
11495 posts

re: New Years Challenge- 60 Days of Conditioning
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.


lsu777
LSU Fan
westlake
Member since Jan 2004
11495 posts

re: New Years Challenge- 60 Days of Conditioning
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


Lazy But Talented
New Orleans Saints Fan
Dallas
Member since Aug 2011
11515 posts

re: New Years Challenge- 60 Days of Conditioning
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.
This post was edited on 1/7 at 9:48 pm


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