Another health and fitness thread anyone?

had a short break between meetings so hit the stairs in the office
lobby to 15 and back
amazes me that Justin is doing 250 flights in 30 minutes - how are you counting "flights"?

in my office from lobby to 2 is 35 steps, then each level there after is 24
so 371 steps up to get to top and same back down - doesn't take long but I couldn't imagine doing that 16 times to equal 250 levels in 30 minutes - good grief

when I do stairs I toe walk and don't touch hand rails, man it sucks

 

Leg day....again.

Going for a 2/3 Cam Hanes, Lift, shoot. He can do all the running for me.

 

Doing stairs on the machine is way different than in real life, that's for sure! You're typically holding the rails and supporting some of your body weight with that, which allows you to go a lot quicker. I usually do my Tabata stair workouts as 20 seconds with no rails, 10 second rest with the rails, and that's a killer.

I average about 120 steps/minute for those 30 minutes, which is 3,600 total steps. I believe the machine calculates 16 steps per flight, which works out to 225 flights.

It's certainly not apples-to-apples of doing the real thing. Much like running on a treadmill versus out in the real world.

 

For reference when I first started using the stair bastard I was struggling at a 60 step/minute pace. It's taken a long time to get to where I can sustain my current pace.

 

It's a great gauge for your accomplishments thus far.

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I utilized a modified stair climber when I was in the best shape of my life. My coach made the workout horrible. I'd wear a heart rate monitor and we would do 3 to 5, 5 minute rounds, where after each round you'd feel like you were in hell. After a couple months of that I could compete with my heart rate in the 180 plus bpm and not even blink an eye.

Another great workout is using a 2 to 3 lb heavy jump rope. Rubber jump rope. 30 second blasts. Rest 30 to 60 seconds. Horrible hell but so good.

 

Post work workout. 1 mile run and abs

 

I phoned it in a bit this morning but still did it! 30 minutes on the elliptical listening to a Nock On podcast followed by 30 minutes of leg work and 15 minutes of core. I didn't get the heart rate much past 130 this morning, but it certainly beats sleeping in!

 

My workout partner got hold of me last night and told me he wasn't going this morning. I woke at 0400 thinking well my buddy's not going to go so I might just take the morning off. The humidity and temps have been horrible this week and I was tired from that. I thought about it for a while and decided to go anyway. I ended up doing more and going harder and longer than I normally would have. I know from experience, had I not gone I would've regretted it all day. I'm so glad I didn't listen to that first voice this morning.

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Workouts always seem to be better when you don't want to do them and force yourself to go. Nicely done!

 

well, my wife's birthday is early next week but we had free babysitting last night so we went out for dinner.
I ate all of the things - all of them.

I have been / still am stuck on the exact same weight for almost a week.
telling myself to feel better about it is that this meal will re kickstart my body and weight loss.

And I didn't eat terribly just not as good as normal

 

Don't feel bad - I went out with the whole extended family on Saturday to celebrate a bunch of summer birthdays and ate like a fat cow. I haven't had that much pasta in a long time, and even had a few adult beverages to go along with it. Gotta enjoy life while you still can!

This weekend was the first time I've taken two days in a row off from working out in a long time. I spent both Sat and Sun morning shooting my bow for an hour rather than hitting the gym. It's almost kill time and I need to be ready!

But I was back after it this morning. 30 minutes on the stairs followed by 45 minutes of lifting. Incline dumbbells, skull crushers, dips, tricep extensions, flat bench, and a few pull-ups thrown in for good measure.

 

Landmine Shoulder Press 3 x 8/arm @60lbs
Med Ball Slams 3 x12 @15
Pull Ups 3 x 5
Pallof Press 3 x 30 seconds @50lbs
Rope Slams 3 x 25

T-Bar Row 70lbs/8, 80/8, 8
Rope Face Pulls 3 x 12 @50lbs
DB Chest Press 60/8, 8, 8
Hanging Leg Raises 3 x 5
Rope Slams 3 x 25

DB Single-Arm Rows 3 x 10/arm 65lbs, 70lbs, 75lbs
Farmer's Carry 50lbs per arm 3 x 30 yds
Dips 3 x 8
Rope Slams 3 x 25

 

That's a hell of a workout! I'm pretty sure that's 3 days worth of lifts for me.

 

Just a typical Monday for me.

 

I think if I wasn't messing around climbing to the top of the Eiffel Tower most days I would get a lot more lifting in. Just trying to make sure the ol' ticker is staying in decent shape!

How long does that workout typically take you? And how long are you resting between sets?

 

It took about 45 minutes today. I do mini circuits with the exercises grouped as they are in the write up. I only rest between exercises for as long as it takes for me to move to the next exercise, 1 minute rest after each round. Between the different groupings, I only rest as long as it takes to clean up the previous circuit and set up the next one. Except for deadlifts on Fridays, I hate taking weightlifting workouts slow. When I want to workout, I lift weights. When I want to do cardio, I lift weights faster. The leg workout I am doing tomorrow is a circuit, it is a brutal 35-40 minutes and I am drenched in sweat by the time I am done.

 

Spoken like a true man's man!

 

To celebrate my 43rd birthday I went all in on a new PB on the stairs - 228 flights in 30 minutes. Had to ratchet it up a notch to make sure I could do it! I followed that up with leg day - weighted step-ups, farmer carries, leg press, calf raises, front squats and some core work to round it out. Then I stopped and picked up my free birthday drink from Starbucks before heading to the office.

Make a great day, guys and gals!

 

Great job and Happy Birthday!

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