Okay, I had my body comp done today and here's the results:
Age: 49
Height: 6'3"
Weight: 212
% body fat: 19.55
Waist to Hip ratio: .85
I haven't found my info from when I had it done back in June of last year but I'm pretty sure I was at 16% BF. What would be a reasonable goal for March 27th? Think that getting back to 16% is doable or is that enough time to do even better? ... hopefully, I won't go the other way because there are still more obstacles between now and then despite being past the holidays!
Oh, by the way, they used the three skin fold method for BF so it makes me wonder why the need to go to two decimal places... it's probably not that accurate!
Reasonable? What do you want it to be and what are you willing to do?
3% body fat could take you as little as 3 weeks with some concentrated effort. I think with about 9-10 weeks you should do much better if you try.
BTW, Had a brain storm last night. I'm thinking about including the JP Fitness Team Push-up Challenge in my offerings. It is comprised of 2 man teams performing maximum push-ups (oh, and these won't be your Daddy's version of push-ups of course). The team with the highest combined total of "special" push-ups wins a FREE gift.
Is anyone MANLY enough to take the challenge (This will make "The Game" look like a quilting bee)
Skinney huh? Maybe compared to the trainers in Indiana, where regular faucets have beer instead of water running through them! Looks like I am going to have to get you up on a ball. Time to pull out all your old Chek books from the closet. You may even have to give him a call for some tips. Just show him that link and tell you have to beat the guy on the right! [img]tongue.gif[/img]
Okay, fess up...what are the issues (not including running a growing business, a new baby, 2 small children, keeping the wife smiling, and trying to lose that "southern" accent)?
Don't know since I have no way to measure it but have been cutting my caloric intake. With the freakin back problems lately, I'm been a little limited but I've still been working out and changing my w/o toward more reps/fewer sets as opposed to the the other way around the past six months. Have also added basketball into the mix.
According to the belt-o-meter, it's going down slowly. I did have a conference last week and I did hang around the keg a little too long... but, hey, it was Shiner Bock!!! You can't pass up keg Shiner Bock!
I have been training. I have a big race in April so I am running stairs at least once or twice a week. I am only doing about 41 floors up and 52 down so far, but I will step that up to 80 floors next month. I have also been doing the elliptical for about 45 min to and hour about 3 days a week. I am also rock climbing about once a week, doing about 10-15 routes over a period of an hour. My workout is very similar to the one you suggested in the injury forum, meshed with some suggestions by Josh Davis who has the luxury of being able to observe first hand my ranges of motion on various joints. I am in week 3 of full body workouts. The workouts aren't real heavy and although the weight will increase, I don't really intend to go heavy.
My wrist is much better, although I am reluctant to really push it. I went out and did 15 muddy miles on a trail last weekend and it was a little sore, but ice and some alleve and it felt better right away. My shoulder is fine, but I can sense that it is still very delicate, so I am not really pushing it on the weight. I did about 55 lb chest press yesterday (which I could probably chop out about 30 reps) for about 10 reps, with my arms at a 45-degree angle to my body as opposed to a "T" position, and it felt really good, no pain, but I can tell that there is no margin of error in my movement. I am working everything, but I am still not targeting my arms or shoulders specifically... They are just getting hit by me working these core exercises (chest press, one arm row, deadlifts, squats, RDL's). I am doing this for 6 weeks and then I will re-assess my situation and go from there.
Progress so far... I don't know if you recall, but my bf was pushing 20% (according to that LYING little machine) and my weight was 202 at the beginning of the year. I have not really changed my diet much, although I did cut the nightly 2-3 beers or glasses of wine. My current weight is 191 as of this morning, and my bf is exactly 18% (can't be... you can still see my abs and I don't really have lovehandles. I just don't get it!). I feel a lot better all around. My neck and upper back are also behaving. I think that I'm back, but it is going to be a long haul to get my bf back down to 10% or below.
This post is turning into a novel... Sorry.
So, on the challenge, I actually did get down on the floor the other night and popped out about 40 reps with no pain to the shoulder and only mild pain to the wrist, so I think I am going to be able to take on challengers in this new game. It will suck to not be the best at it though, like I am with the other game!
I have some interesting push-up variations that I do with clients that I want to try on all of you guys though.
Can you do scapular retraction/depression (sort of a chin up without the arm motion) on a chin bar without pain? If so, start working on isometric holds in that position for time...20+ seconds per rep.
That's the position the scapula should be in for pressing movements. It should help with those feelings of instability.
Can you do scapular retraction/depression (sort of a chin up without the arm motion) on a chin bar without pain? If so, start working on isometric holds in that position for time...20+ seconds per rep.
That's the position the scapula should be in for pressing movements. It should help with those feelings of instability.
Bill
Ok, I'm lost, Bill!! Sort of a chin up without the arm motion?? Can anyone explain this to me? I'm kind of in a smiliar situation that JP is in regarding shoulder problems.
Thanks!
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So, just to make sure I'm getting this right, I'd place my hands on a chin-up bar at the same distance and grip that I'd use for bench pressing. And, using only my shoulder blades, try to pull myself upward and work on holding at the top of the motion for 20+ seconds.
Would this be "similiar" to the motion that I'd also use for front lat pulldowns? I'm asking this because I'm not really sure if I have the strength yet to even pull myself off the ground for a chin-up.
Thanks!
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The arms don't bend...only the shoulder blades move so it can't be like a pulldown.
Can you do the same exercises on a pulldown...yeh, but why?? You'll only be moving about 2 inches upward. If you can't do it due to a lack of strength, I can certainly see why you may be having shoulder pain.
If you can't do it on the chin-up bar, set an olympic bar in a squat rack, hang from it, and do them with your feet on the ground (it looks like an upside down BB row).
Bill, I did retractions... I couldn't do many. I did one rep for 10 seconds, rested, did another of 10 seconds, rested, then to two sets of 20 seconds. Felt pretty good. I was surprised at how hard it was, so I guess I really need to work these. How often can I do them?
I thought of a another fun challenge for the retreat... THE STAIRS! We have 41 floors here. I see all kinds of possibilities! I just got finished running them, and they kicked my little arse. 'Course, I did them twice so that may have something to do with it. I had Bond do them with me one time. He REALLY liked them!
Good idea... for the other participants. Too many stairs makes my heart beat really fast, I get sweaty, and short of breath...that doesn't seem healthy??
Each year here in the Circle City we have "Bop to the Top" [I had nothing to do with the assinine name]. It's a race to the top of the Bank One Building which strangely looks a lot like the TCBY Building in Lil' Rock. By the way, what flavor IS the building anyway?
On a more serious note...Sound like you have a significant weakness to bring up, eh?
Frequency depends on drop off and ability to maintain the contraction.
Try this...
Perform one maximum duration hold and note how long you held it. If it's longer than 60 seconds you need to repeat the test with extra weight attached to you.
Try to hit a time between 40-60 seconds. Say you did 50 seconds of static retraction before failure (this would be the slightest change in techique).
Subtract 6% of that time which comes to 47 seconds and perform as many repeats of 47 sec. as you can (at the same weight) with as much rest as you need to "catch your breath" (about 90-120 sec is a good guess). Repeat every 72 hours.
On an alternate day, do the same thing but for maximum weight for 10 seconds. Reduce the weight by 5-6% and perform 10 second repeats until you reach you max before technical breakdown. Rest may be longer than the duration day. Repeat every 72 hours.
If you do the heavies a day before the longer duration version, you may get a facilitating effect.
Do this for up to 3 weeks and be amazed at your new-found pressing ability.
Originally posted by Jean-Paul: I had Bond do them with me one time. He REALLY liked them!
Someone has lied to you! HAHAHAHAHA
btw, I, too, tried that scapular retraction/depression. Hanging or moving didn't hurt, but afterwards.....YEOUCH!!! I've been hurtin' ever since last night. Oh well, I suppose this recovery was bound to be like all the others where I do something stupid. Needless to say, I've got an appointment with my orthopedist on February 9th.
I'm wondering now about that movement. I must have read over the part about JP's stability. I don't feel any instability in doing any movements. I just feel more "tentative". While there's not any pain with what I'm doing, I'm wondering if that tentative feeling is more psychological than physical.
Anyway, JP, I understand your frustration over your bench press. At my best, I was pressing 275. Now, I've been reduced to 75. That's incredibly damaging to the ole ego!
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It's a race to the top of the Bank One Building which strangely looks a lot like the TCBY Building in Lil' Rock. By the way, what flavor IS the building anyway?
The tower is soon to be renamed "Metropolitan Bank Building". Boring! TCBY didn't really occupy that much space up here in their hey-day anyway, so I have no idea why they got the title. This did used to be their national corporate headquarters, before they got bought out in a fire sale by Mrs. Fields cookies. Mmm. Now I'm hungry!
because there are still more obstacles between now and then despite being past the holidays!
I'm pretty sure that I can do that from the chin-up bar.
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