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Old 01-01-2021, 02:56 PM   #1
ptirmal
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Default 2021 OT Fitness Strength/Conditioning Thread

Almost like we skipped the 2020 fitness thread because we knew what a **** show 2020 was going to be. Here is to making fitness a part of your 2021 however you can!

This thread is a place to post your workouts, goals, whatever fitness related questions or comments you have.

2019 thread:
https://forums.nasioc.com/forums/sho....php?t=2892330

Looking forward to a 2021 where I remain uninjured!
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Old 01-01-2021, 04:07 PM   #2
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Looking forward to a 2021 where I remain uninjured!
Ain't that the truth, I think that's a damn good goal and will try and do the same.
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Old 01-01-2021, 06:17 PM   #3
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Same. Tired of injuries (knees right now from SUP and surfing in Maui), surgery, and my goodness my reusable ice pack is screaming tired.

Not looking forward to the New Years busters at the gym next week. Hopefully this will be different than every other year since pandemic is still going strong. Man it's a beotch in Jan/Feb at my gym. Campers, and 80% are looking down at their phones. It's exhausting and infuriating at the same time.

2021, hopefully this is the year I build my own home gym. I bought my bike last year. This year I'm gaming for that sweet home gym that is like $3k, a few benches and some adjustable dumbbells. Like the movie theater in 2019 (I got tired of the phones and built my own at home), the gym is my next thing to bring home. Gym etiquette has all but vanished and I cannot take it much longer.

This year I won't do much different. I'll just try to be even more diligent with my food/diet and up the cardio per week some. Just like any other year really. All I can think of now is the newb busters set to invade
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Old 01-01-2021, 09:50 PM   #4
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Still working out, but only once or twice a week. I would like to get in min of 2 workouts a week. Ideally, 3 times per week as I was doing that for the first 8 months of 2020. I will be 46 yrs old on the 25th of January.

I was 186 lbs late of 2019, as of now I am floating comfortably at 175 lbs and like to stay this way @ 5'7.

I have stayed injury free because I don't try to lift heavy anymore since I'm getting old. I don't do 1 rep max anymore. I stick with weight where I can do reps.

Squat 135 lbs to 365
Deads 135 - 385
Bench 135 - 265

Acessory varies according to workout. Reason for the weight ranges is how I feel that day. There are days I dont even go past 200lbs. Sometimes I'll just rep it out at 135, that goes for any workout.

If I stay around that range, I think I would be safe from injuries for now.
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Old 01-01-2021, 10:15 PM   #5
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The first time I weighed myself in years last year I was ~233lbs. That is the most I've ever seen on the scale AND that was over a month after I started losing weight I wouldn't be surprised if I hit 250lbs+ last year. At some point during quarantine I figured I'd really start cutting back the calories since I didn't have to deal with people and would likely be over the initial "I'd cut you for a snickers right now!" phase and 'dieting'.

From about June or July I kept up a very light diet of whatever the **** just keeping cal' count low with no real goals aside from hoping I'd be under 200lbs by the new year. I ended up 173lbs at my lowest in December, I'm sure I'm over 175lbs right now but holy hell... I haven't been this light in 12 years and even then that was just a short time.

Goals for this year:

maintain the weight under 175

jog more/generally build stamina

get into a routine of doing body weight exercises

find a meal routine to help with maintaining weight.


Thank
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Old 01-01-2021, 10:38 PM   #6
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Pre, if you have questions about home gym stuff, feel free to ask.. I spent more time and $ than I ever expected last year setting up our garage gym but I love the results.

This year's plan and goals are simple:
Stay safe and healthy in 2021.

Going to keep the 5 days a week workouts going, don't worry as much about previous PRs or hitting new PRs, and just enjoy the grind and see where the numbers fall as we go. The real goal is getting to use the improved fitness from all the work last year for my hobbies a lot more this year.
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Old 01-02-2021, 04:29 PM   #7
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My biggest goal for the year is to finally hit a 500lb deadlift. I was at 485 before the gyms closed for 6 months and I lost all my gains. Second goal is to drop a bunch of weight and get down under 200lbs.
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Old 01-02-2021, 04:48 PM   #8
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The last 6 months Iíve been doing two pure strength days and four functional/endurance days. Massive focus on grip and core strength. Honestly feels great for my line of work. Iím not as big but feel more athletic.
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Old 01-02-2021, 04:59 PM   #9
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Anyone do Calisthenics? It always looked so bad ass when someone could just grab a pole or post and then hold their body up perpendicular to it. I'd like to build some strength but don't want to hurt myself lol
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Old 01-02-2021, 05:23 PM   #10
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Started intermittent fasting in Sept 2019, lost 30 pounds, and haven't looked back. Started working out and running in April 2020. I was not in really bad shape before, but was a little saggy. I am extremely happy with the results so far. Not trying to get huge, just nicely built.

3.3-4.3 mile run (over a ridge, has a gnarly steep portion - 3x per week I triple up on the hard part, 1x per week I only do the peak once). Went up from 15 to 20 lb dumbbells last week. My terminology is probably goofy, I just watched a few videos to get going and mostly have no idea what I'm doing.

After the run:
500 bicycle crunches
100 oblique crunches each side
40-50x dumbbell curls
20x dumbbell lateral arm raises
20x dumbbell front arm raises
10x dumbbell backward arm raises
25x dumbbell vertical press
15x dumbell flies
20-40x dumbell bench press (fooling around with this a bit, starting to incline the bench)
10x preacher press thingies
8 pull ups <<these are totally bitchin' full extension pullups that I learned from this hilarious vid:

All of these are done pretty slowly rather than explosive. I have been eating whey after each workout, and I'm really trying to keep a high protein diet across the board. I'm arguably in my best shape ever. Goal for 2021 is to just keep it up, work on my chest a little more, and get up to 25 pullups without a break. Just trying to look like a Calvin Klein underpants model from 1987.
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Old 01-02-2021, 08:23 PM   #11
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Quote:
Originally Posted by shaw169 View Post
Pre, if you have questions about home gym stuff, feel free to ask.. I spent more time and $ than I ever expected last year setting up our garage gym but I love the results.

This year's plan and goals are simple:
Stay safe and healthy in 2021.

Going to keep the 5 days a week workouts going, don't worry as much about previous PRs or hitting new PRs, and just enjoy the grind and see where the numbers fall as we go. The real goal is getting to use the improved fitness from all the work last year for my hobbies a lot more this year.
Iím going with a xpress pro with leg press attachment, iron master adjustable dumbbells and two benches. 1 for incline/decline/flat (adjustable), and 1 for hyper extensions. Have to put new floor in that bedroom (porcelain tile) then rubber mats, and mirrors. Gonna take a while.
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Old 01-02-2021, 08:38 PM   #12
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i know this is that "i'm going to get in shape/lose weight " resolution time of year. I think i want to make a little go of it myself. My biggest 2 problems are i don't eat much during the day then probably eat a little too much in the evenings, coupled with I really should cut back on the beers.

i'm probably around 230 which isn't like huuuuge for a 6 foot guy but i really gotta slim down a little back to a 34 at least....(38 now).

I know what I need to do, I just need to do it ..lol... I've done it a few times before, just gotta get my head in the game.
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Old 01-02-2021, 09:02 PM   #13
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Originally Posted by Meat Supply View Post
i know this is that "i'm going to get in shape/lose weight " resolution time of year. I think i want to make a little go of it myself. My biggest 2 problems are i don't eat much during the day then probably eat a little too much in the evenings, coupled with I really should cut back on the beers.

i'm probably around 230 which isn't like huuuuge for a 6 foot guy but i really gotta slim down a little back to a 34 at least....(38 now).

I know what I need to do, I just need to do it ..lol... I've done it a few times before, just gotta get my head in the game.
It's not about knowing what to do or willpower, it's about building good habits around it that prevents you from making bad decisions and making it second nature.
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Old 01-02-2021, 09:13 PM   #14
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Few tips that really worked wonders for me:


-Intermittent fasting 18:6
-Keep the carbs low
-Cardio on empty stomach
-Weights 3 times a week, cardio session 1-2 times a week. Indulge one day in a week
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Old 01-02-2021, 09:30 PM   #15
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It's not about knowing what to do or willpower, it's about building good habits around it that prevents you from making bad decisions and making it second nature.
yeah i used to better at that
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Old 01-03-2021, 01:06 PM   #16
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Great goals everyone, and good luck!

For 2021 I am going to refine and better organize my weightlifting. I already am at bjj 5 days a week, and then go to the gym with the wife a couple times a week. Those gym sessions are just whatever I feel like doing that day. Usually some oly lifts / deadlifts / squats. So need to find some structure.

Goal is to find / make a weightlifting program that will compliment my bjj. Preferably 3 lifting sessions per week, in addition to 5 bjj sessions per week.

Also need to figure out what Iím doing with our home gym, and if I want to have a normal gym membership anymore. Already have lifting platform, squat stands, bench, various steel and bumper weights, dumbbells, kettle bells, treadmill, rower, and stair mill. Also just got bjj mat set up so my sons and I get extra rolls and drills in.
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Old 01-11-2021, 04:17 PM   #17
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Hey guys. I haven't been in here in an age - this is probably the only thread on here that I am qualified to be on any more. Many/most of the other old schoolers seem to have moved on. :/

I've been an extremely dedicated lifter for quite some time at this point, but have more or less given up on powerlifting as a real thing to do. I got my 3/4/5 plate lifts on B/S/D and a little more, but have let most of that grinding for more loading go in favor of hypertrophy focus and just... not being a 300# dude. It's been kinda fun- I'm still 80% as strong as I ever was, but I look a lot better - which is half the goal anyway. I'm OK saying so.

If COVID finally quits being a thing this year, I will likely look back into my MMA/BJJ gym as a thing to do. Planned on that for last year but didn't (still don't) feel like getting up close and personal with some random dude at least a couple times a week is the move. And then I'll get to half and half a) frustrate people who are angry about rolling with a 250# weightlifter, and b) get tapped with ease by upper belts as an example to others. I am a great grappling dummy- I look forward to being a teaching aid again one of these days.
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Old 01-11-2021, 11:40 PM   #18
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hey who was that power lifter dude who was all up in these threads...cant remember his name
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Old 01-12-2021, 02:06 AM   #19
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hey who was that power lifter dude who was all up in these threads...cant remember his name

I believe he's SCGT.

https://forums.nasioc.com/forums/sho....php?t=2766649

post #10
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Old 01-12-2021, 03:31 PM   #20
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If you say his name 3 times while doing curls in the squat rack he'll come for you.
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Old 01-12-2021, 06:49 PM   #21
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Is the methodology of bulking / cutting old school now? I see the main streamers touting recomps. I see them as mini-bulks (+5-10% calories over maint) or mini-cuts (-5-10% calories under maint).

Am I viewing them wrong? I mean realistically if you are maintaining at 2200 calories then you would add or subtract 100-200 calories to move your body comp up / down. This doesn't seem like rocket science but it also seems like it will take a long period to see noticeable gains. Perhaps I'm interpreting the data wrong or thinking about it incorrectly.

For giggles sakes:
- I'm 167lbs right now @ ~18-20% BF.
- My goal I have in my head is to be at 170lbs and 12% BF.

Traditional cutting / bulking cycle would look like (I think):
- Jan - end of March - Drop from 167lbs -> 153-155lbs. BF assuming all muscle retained (unlikely) would be around 12-13%.

April - August - Recomp (slightly calorie abundance to maintain + add muscle. Goal is to be 160lbs @ 12-13% BF all summer.

Sept - December - Bulk - 160 -> 175lbs

Maybe I'm over thinking this but trying to put a plan together instead of my ~1-2 month plan that I typically roll with that seems short sighted.
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Old 01-13-2021, 06:08 AM   #22
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No it's not outdated. It's the better method. Recomping might be ok if you're within a few percent of your target or you're a beginner, but it also prolongs the process with less noticeable changes (if you don't know what you're looking for), which makes it harder mentally.
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Old 01-13-2021, 12:17 PM   #23
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So I am 6'2 and currently 292 - though my frame spreads my mass out all over so I don't have some huge gut. I lift 3 times a week (except for the past week and a half as we got COVID and have been down for the count recovering) and make sure to have the "big three" be the driver of each (Bench, Squat, Dead lift) and never miss a week.

The question is have revolves around weight loss. I read these programs and even tried one with my wife where its either about hitting some macro (Faster Way Program) that is tons of mental work in itself to hit perfectly as they change multiple times a week for different days) or an "easy" to follow nutrition plan (FitFatherProject) that upon reading, its actually calorie limiting which really at that point wouldn't matter what you ate if the goal is only 1600 calories a day.

Not looking to get insanely ripped, just lighter. I'd kill to be around 250 and am willing to put the work in, but I can't find anythig that woul dwork or be realistic with my body type. The lightest I have ever been (20 years ago) when I competed in high school weightlifting competitions was 210lbs and that had me at 9% bodyfat (i was shredded) after caliper/pinch testing, so the BMI STILL considered me overweight - I'd have to chop off a leg to hit the perfect BMI.

Any ideas from your gents or suggestions?
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Old 01-13-2021, 01:52 PM   #24
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Quote:
Originally Posted by Oh Canada View Post
So I am 6'2 and currently 292 - though my frame spreads my mass out all over so I don't have some huge gut. I lift 3 times a week (except for the past week and a half as we got COVID and have been down for the count recovering) and make sure to have the "big three" be the driver of each (Bench, Squat, Dead lift) and never miss a week.

The question is have revolves around weight loss. I read these programs and even tried one with my wife where its either about hitting some macro (Faster Way Program) that is tons of mental work in itself to hit perfectly as they change multiple times a week for different days) or an "easy" to follow nutrition plan (FitFatherProject) that upon reading, its actually calorie limiting which really at that point wouldn't matter what you ate if the goal is only 1600 calories a day.

Not looking to get insanely ripped, just lighter. I'd kill to be around 250 and am willing to put the work in, but I can't find anythig that woul dwork or be realistic with my body type. The lightest I have ever been (20 years ago) when I competed in high school weightlifting competitions was 210lbs and that had me at 9% bodyfat (i was shredded) after caliper/pinch testing, so the BMI STILL considered me overweight - I'd have to chop off a leg to hit the perfect BMI.

Any ideas from your gents or suggestions?
Calories in...calories out, is about all it really comes down to.

Any caloric restrictive diet will help you lose weight, just don't expect to make large increases in your lifts at the same time...
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Old 01-13-2021, 02:01 PM   #25
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I know people that use/have used RP templates and the app and have had good results. I think their diet guides are pretty simple to follow. My wife uses the app and I don't love everything about it but I do like a lot of it compared to competing diet apps.

You could also keep it simpler, but I think it would require you do a little work to start like tracking your calories/macros for a week or two to get a proper baseline and then adjusting down from there. The apps/programs/templates just try to make it more hands off which can be good and bad.
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