Fitness Goals: Helping Each Other Reach Our Goals

[Owengeorge13]

1. Walk

2.LiiFT 4 week8, day1: chest/back/core

[Owengeorge13]

P90x3 CVX bootcamp, golf specific, ten minute walk treadmill

[taylorjonasher]

Today's Workout - FFG Week 4/12 - Velocity B - https://connect.garmin.com/modern/activity/15285677433

Felt good today - everything just felt strong. Definitely fatigued at the end of it all, I'm on my second cup of coffee in 30 minutes and still feel tired. Going to need some good sleep tonight to help recover. Last night I took a couple swings with the 9i, 5i, 4i, 2i, and driver, and it felt quick and strong. I'm excited to jump on the swing caddy this weekend and see what my numbers look like with how yesterday felt.

Weight: 186.3

Yesterday's Calories In: 1,817

Yesterday's Calories Out: 2,841

[jbern]

23 hours ago, taylorjonasher said:

Today's Workout: Fitness Evaluation (no data logged)

Today I hung out at the University Wellness office for a "fitness evaluation". I was perusing their offerings a few weeks back and saw that they offered one free of charge to me, so I said "why not?" and signed up for it. Turns out I'm in pretty good health with the exception of my shoulder flexibility, which was confirmed to be dogsh*t. Blood pressure was great, heart rates before and after exercise were excellent, spine flexibility was excellent, and I was calipered at 17.3% body fat. Afterward I sat in the steam room for 15 minutes and stretched. 

Weight: 186.1

Yesterday's Calories In: 1,684

Yesterday's Calories Out: 3,189

That's pretty neat that you were able to do a fitness evaluation! I don't know of many gyms (or any outside of college fitness areas) that offer those, but if nothing else, it would be fun to find out body fat % and get baseline flexibility measurements! 

[taylorjonasher]

I was really looking at the body fat as the main component of it to validate my progress and my goals, the rest of the data and the evaluation was secondary to me. The lady that did the evaluation was hilarious, we had a good commentary going back and forth throughout the whole thing. Turns out my math was within the 2% margin of error that the body fat test claims - my 173 final goal will put me at 10% +/- 2%, unless I end up putting on a bunch of muscle between now and then. I think once I hit my goal I'll head back in for a follow up to see if anything else progressed. 

[FallenSaber]

Got in an light 4 mile run in. Ankle felt pretty good throughout the run. Still icing it a bit afterwards. I'm supposed to run 20 miles this weekend and have a half marathon scheduled for next weekend. Hoping things can keep progressing forward.

[VernL4]

8 hours ago, FallenSaber said:

Got in an light 4 mile run in. Ankle felt pretty good throughout the run. Still icing it a bit afterwards. I'm supposed to run 20 miles this weekend and have a half marathon scheduled for next weekend. Hoping things can keep progressing forward.

20 miles??? So now you're going to destroy us in our step challenge for this week!

[taylorjonasher]

Today's Workout: None. Rest day. Did half of my FFG warm-up routine in the steam room. 

Weight: 187.2

Yesterday's Calories In: 2,237

Yesterday's Calories Out: 3,430

[jbern]

20 hours ago, taylorjonasher said:

I was really looking at the body fat as the main component of it to validate my progress and my goals, the rest of the data and the evaluation was secondary to me. The lady that did the evaluation was hilarious, we had a good commentary going back and forth throughout the whole thing. Turns out my math was within the 2% margin of error that the body fat test claims - my 173 final goal will put me at 10% +/- 2%, unless I end up putting on a bunch of muscle between now and then. I think once I hit my goal I'll head back in for a follow up to see if anything else progressed. 

Body Fat % is something that I would like to monitor also. My weight has not really changed over the past 6-8 months, but I feel better and I'm expecting that it's because I've lost a little fat and gained a little muscle. Do you have the opportunity to go back semi-regularly?

[jbern]

I had a workout yesterday and it was ROUGH! I had a little injury on my upper ribs (below clavicle and above the pec muscle). Even a minor rib injury is pretty crippling. I was having a hard time breathing, but there was no pain during the workout (other than breathing), so I pushed through. I'll wait until over the weekend to see if it gets better and if it's not, I'll go to the Chiro or the Dr. to get things checked out.

[taylorjonasher]

29 minutes ago, jbern said:

Body Fat % is something that I would like to monitor also. My weight has not really changed over the past 6-8 months, but I feel better and I'm expecting that it's because I've lost a little fat and gained a little muscle. Do you have the opportunity to go back semi-regularly?

They did give me the option of a follow up in a few months; I think I get two free consultations per academic year thanks to the two online classes per semester I take. I've been going there since the place opened up in 2010 and have never looked at any of the programming that they offer. 

[taylorjonasher]

28 minutes ago, jbern said:

I had a workout yesterday and it was ROUGH! I had a little injury on my upper ribs (below clavicle and above the pec muscle). Even a minor rib injury is pretty crippling. I was having a hard time breathing, but there was no pain during the workout (other than breathing), so I pushed through. I'll wait until over the weekend to see if it gets better and if it's not, I'll go to the Chiro or the Dr. to get things checked out.

Ribs are the worst place to tweak. I've been getting some sort of cramp / irritation on my right side just below my pec. Sneezing, coughing, pushing out a fart, laughing - they all are excruciating. It lasts for a couple days and then will go away. I have no idea what induces it or clears it up. Physical activity seems to have no bearing on it coming or going either.

[FallenSaber]

2 hours ago, VernL4 said:

20 miles??? So now you're going to destroy us in our step challenge for this week!

Hahaha.. yeah. I'm 3 weeks out from a marathon. This weekend is supposed to be my last very long run before the race. I'm trying to focus on getting my ankle back into shape so I doubt I'll get all 20 in but that's what I'm scheduled to do. I was supposed to get 10 miles in yesterday and 5 in today.

[Owengeorge13]

Just a nice long walk pushing the kids

[VernL4]

I've got a 5 day step goal streak going, but the rain today made me spend too much time inside. I got on the elliptical for 20 minutes when I got home to finish my steps. I turned up my pace a bit and still felt good, so maybe I'm making some improvement.

[jbern]

The new workout program I started on the Tonal is called Torched. It's very focused workouts, which I haven't had since lifting in college. This mornings workout was an upper body pull day. Lots of back muscles being activated and I am already feeling it! The workout went pretty well, even with the rib issue. Heavy breathing and coughing is still the worst pain. 

[cksurfdude]

On 5/9/2024 at 10:00 AM, jbern said:

Body Fat % is something that I would like to monitor also. My weight has not really changed over the past 6-8 months, but I feel better and I'm expecting that it's because I've lost a little fat and gained a little muscle. Do you have the opportunity to go back semi-regularly?

FYI based on someone's suggestion earlier in this thread, I'd picked up a Wyze smart scale (like $33 if I recall) and it gives you Body Fat % plus several other metrics; the app saves each set of readings so you can track them over time.

[Owengeorge13]

LiiFT 4 week8, day 4: total body hiit/core, treadmill, golf soecific

[Owengeorge13]

Warmup (other)

golf (18 holes/carry)

manual labor (yard work)

[Owengeorge13]

1. 9 holes walking/warmup 986 cal

2. walk double stroller 486 cal

3 LiiFT 4 week 8, day 2 Legs/core

[PDIDDYMARSH]

Due to renovating my home I am unable to get in the gym nearly as often as I can. I took the decision to cancel my membership at where I am and am looking for a new membership, preferably with a pool, I am aiming to do a full body session twice a week and a swim maybe once a week, in the full body session, what do you think I should be looking at within this?

I have patella tendonitis also so no squats ideally. 

[taylorjonasher]

Had a super busy weekend with baseball, mother's day, yardwork, a plumbing "emergency" at my brother in law's coffee shop. I am gassed this morning and felt super tired for the first day of Phase 2 of the FFG program. Phase two incorporates a few new movements and splits the progression into more sets with lower reps and a slight increase in weight. Got a little sloppy on Saturday with my eating and had a slight surplus - I got into some cookies and this GD snacks from Costco that my wife buys. 

Friday's Workout - FFG Week 4/12 - Phase 1 Velocity C - https://connect.garmin.com/modern/activity/15327891283

Friday's Weight - 185.2

Friday's Calories In: 2,722

Friday's Calories Out: 3,600

Saturday - Off

Saturday Calories In: 2,796

Saturday Calories Out: 2,720

Sunday - Short Run - https://connect.garmin.com/modern/activity/15356977121

Also played about an hour of pickle ball with my family, finished setting up the pool, and coached a baseball game. Finished the day with 19,500 steps and slept really f'n good last night. 

Sunday's Calories In: 1,802

Sunday's Calories Out: 3,692

Today's Workout - FFG Week 5/12 - Phase 2 Velocity A - https://connect.garmin.com/modern/activity/15370571786

Weight - 188.2

[GolfSpy AFG]

Just wanted to point out to all the frequent posters in here that the Fit for Golf 2.0 app thread is now live and progressing; 4 of 6 testers have posted their first impressions and the 2 iOS testers just got there app access this past weekend. (I know some testers are frequent posters in here...just want to make sure the word has spread.)

In addition, Mike Carroll has registered under the username @Fit_For_Golf and is on the forum watching the thread, so take advantage of the chance to interact with him there.

[jbern]

On 5/10/2024 at 4:46 PM, cksurfdude said:

FYI based on someone's suggestion earlier in this thread, I'd picked up a Wyze smart scale (like $33 if I recall) and it gives you Body Fat % plus several other metrics; the app saves each set of readings so you can track them over time.

Thank you, I had forgotten about that! I do have that scale written down in a "Christmas List" note in my notes app 

[jbern]

I'm not sure if I already posted about this or not (I did a quick search and there were 0 results, so I don't think so). Last Sunday, I bumped one of my upper ribs quite hard and have had trouble breathing, laughing, coughing and sneezing (which is the worst!!). That being said, I still am able to move fully and only have trouble with workouts when I start to breath heavily.

Yesterday's workout was a full body lift day and it would've been very difficult had I not hit the pause button several times. It ended up being fine with just a little discomfort. 

Tonight's workout is upper body focused (chest, back, triceps). Hopefully there's no issues because every once in a while the pain goes from a 2-3 to a 8 very quickly!

[jbern]

10 hours ago, PDIDDYMARSH said:

Due to renovating my home I am unable to get in the gym nearly as often as I can. I took the decision to cancel my membership at where I am and am looking for a new membership, preferably with a pool, I am aiming to do a full body session twice a week and a swim maybe once a week, in the full body session, what do you think I should be looking at within this?

I have patella tendonitis also so no squats ideally. 

Unfortunately, I'm not from the UK, so I can't recommend anything specifically. Finding time for workouts during large home renovation projects is tough! Most of the time I would recommend setting up something at home for convenience, but I would highly recommend that you try to get out to a gym or something similar. I tried to set up a home gym during my house renovation projects and I NEVER used it. I do like that you're looking for a place with a pool! Do golf clubs in your area have combo memberships? There are a few around here that have gym/pool/tennis/pickleball all built into the yearly membership. It's pricier, but if you break it out per month, it's really not much more than doing all of those things at separate locations. 

[angelman]

Torched sounds intense, but it's great that you're feeling the burn in all the right places. Sorry to hear about the rib issue, though. Take it easy and listen to your body.I totally get the struggle with heavy breathing and coughing during workouts. It can be tough, but it's all part of the journey, right?Speaking of journeys, I'm currently on my own weight loss journey and recently stumbled upon the Semaglutide Weight Loss Dosage Chart. It's been a game-changer for me in terms of tracking progress and staying motivated.

Edited Friday at 11:21 AM by angelman

[Owengeorge13]

(Yesterday) Liift4 week8, day3: Arms/shoulders/core , treadmill

[PDIDDYMARSH]

13 hours ago, jbern said:

Unfortunately, I'm not from the UK, so I can't recommend anything specifically. Finding time for workouts during large home renovation projects is tough! Most of the time I would recommend setting up something at home for convenience, but I would highly recommend that you try to get out to a gym or something similar. I tried to set up a home gym during my house renovation projects and I NEVER used it. I do like that you're looking for a place with a pool! Do golf clubs in your area have combo memberships? There are a few around here that have gym/pool/tennis/pickleball all built into the yearly membership. It's pricier, but if you break it out per month, it's really not much more than doing all of those things at separate locations. 

So the Gym and Pool are joint and some courses have a joint membership but the course I have recently become a member doesn't, I think if I can get on the course more then I can get steps in, plus the renovation is a workout in itself tbf haha, I have some dumbbells in the house so may set them up as and when I can.

[taylorjonasher]

On 5/13/2024 at 5:12 AM, PDIDDYMARSH said:

Due to renovating my home I am unable to get in the gym nearly as often as I can. I took the decision to cancel my membership at where I am and am looking for a new membership, preferably with a pool, I am aiming to do a full body session twice a week and a swim maybe once a week, in the full body session, what do you think I should be looking at within this?

I have patella tendonitis also so no squats ideally. 

Touching on your patellar tendonitis first - there are ways to strengthen the tendons and muscles around the joint that can alleviate your pain and allow the joint to heal. Here (in no particular order) are a few resources to help rehab it yourself. You should check with a medical professional to make sure it's not anything more than tendonitis, if you haven't already, to make sure you aren't doing further irreparable damage.

***Note - I am not a medical professional, but rather a fitness enthusiast. Discuss these items with a medical professional before adopting them, or do so at your own risk***

This episode discusses lateral/medial epicondylitis (elbow), but the same principles of lengthening and loading the tendons would apply to your knee. I have had pretty bad epicondylitis from beating balls off a poorly padded mat and used this protocol to rehab myself back to health. It took about 4-6 weeks of doing this every other day, but I did see significant reduction in pain and improvement in the range of motion within two weeks after putting the theory into practice.

This video gives you a couple of movements and protocols (squats being one of them) that can help you work through your tendonitis.  You really don't want to completely put your injury on the shelf, but rather work through it to strengthen the tendons and muscles around the joint to allow it to heal. Lengthening the tendons and loading them in an isometric hold (as discussed in the FFG pod and protocol #3) is what both sources cite as the fastest way to rehab the afflicted tendon. I had a pretty bad lower ankle sprain last year that I was able to rehab rather quickly (3-4 weeks) by stretching and doing isometric holds in the lengthened positions - I can't say it will 100% work for you but it's worth considering and talking about to someone with a medical degree. 

As far as your workout regimen, it's hard to recommend anything to you without knowing what your goals are. Strength, stamina, weight loss, golf specific performance, general overall health and fitness? Throw a few items out that are specific, and I'm sure there's enough collective knowledge around this thread to help you put together a plan and (more importantly) stick to it that will allow you to achieve your goals. Welcome to this thread - it's a nice little corner of the forum!