Thunderdome 2015 » Printable Version of Topic

Forum: General Stuff
Topic: 40 aint no joke
started by: GORDON

Posted by GORDON on Nov. 02 2015,17:12

The last time I was seriously lifting was about 10 years ago when I lived 7 minutes from a Gold's Gym. I really miss that gym. I had spent about 5 years in wheelchairs and walkers and canes, and I was fresh out of my cripple-walkers and hobbling around getting strong and getting bitches pregnant. After 6 months of work in the gym I could bench the entire stack on the seated bench press, for what that's worth. I've always preferred free weights, but we do what we must.

Then we moved to a different state and I got busy and 10 years later I am tired of being a big fat sack of shit, so I have been hitting the weights hard again for the last 3 months... and damn, can I feel the difference between the ages of 34 and 44.

For one thing, I have lost a shitload of flexibility. I am devoting the first 15 minutes of every workout to stretching.... it makes me feel better during my workout.... but in 3 months of serious stretching, pushing a seated toe-touch to the point where it is sharp pain from ankles to ass, I am not seeing any progress. I can barely break a 90 degree bend at my waist without wincing, just like 3 months ago. I hope I haven't permanently shortened my tendons with 10 years of nerve-damaged inactivity.

The act of pushing weights, itself.... I feel it where the muscle meets the bone. It is starting to feel like the weak part of the machine.

I pulled something in my right shoulder last Fall, sledghammering a concrete slab into little chunks. There's a point when I raise that arm where I can feel a sharp pain in my shoulder, and it never went away.... which is new. Those little pulls and pains were always just temporary and fixed themselves. Not any more. I've been working it, though, therapying myself. I started light and easy with the shoulder presses doing about 70 pounds, and I still feel it when I am putting 140 pounds over my head 36 times, but I feel like I am ahead of it, and not doing any more damage.

When I was 20 there were some things I thought I was doing wrong... I could bend and rest my forehead on my knees like it was easy. I could sit on a rowing machine and do it all day and never feel the beginnings of fatigue. I figured I didn't know how to use the machine correctly. Turns out I was just a 20 year old Marine and was strong as hell.

I am about to coin a phrase that has never been said anywhere else: Youth is wasted on the young.

Posted by TheCatt on Nov. 02 2015,18:10

I would recommend stretching AFTER working out. Or doing a yoga routine or such for flexibility, to the extent possible. Stretching before lifting makes you weaker.

And yeah... getting in shape 40+ is hard.

Posted by GORDON on Nov. 02 2015,18:22

The stretching is mainly lower body, and the lifting is mainly upper body, since when you have damaged nerves below your knees you can't even move your shit, much less push any weight with it.

Posted by Malcolm on Nov. 02 2015,18:59

Stretch after. Always. If you want warmup material, do lower weights with fewer reps. Stretching before exercise will cut your max muscle power by 10%, minimum. Take off all the plates if you need to for warm-up.

Posted by Malcolm on Nov. 02 2015,19:04

(GORDON @ Nov. 02 2015,20:22)

QUOTE

The stretching is mainly lower body, and the lifting is mainly upper body, since when you have damaged nerves below your knees you can't even move your shit, much less push any weight with it.

A good lift starts from the toes up with the core being the most important place. A good lift of anything, even a bicep curl, involves your other muscles doing a bit of work so you can isolate and focus on a particular group. All that shit is connected. If your want to warm-up the lower body, deep knee bends, maybe with an empty bar when you get going.

Posted by Malcolm on Nov. 02 2015,22:08

My oldest brother is, and I quote my older brother, "closer to 50 than 40." The reality of time is unnerving in a way I did not appreciate until a few years ago. He drops in my hood once a year or so. Came in town last week. My older brother told me about the first time his body really betrayed him. I sort of knew about it already, but never really had the gravity hit me. This is me giving deference to all you motherfuckers older than I am, a chronic hangup of mine.

He was playing soccer (and that motherfucker was a personal trainer forever, my definition of a brick wall to boot), went to get a pass or something, and killed his ankle to the tune of crutches for a couple months, that timeframe includes a visit to me a year or two back (his biz trips require him to audit a few Twin Cities joints per annum). I had my first real experience about .. shit I don't even know for sure ... 5?ish years ago? Spilled while rollerblading, knew I fucked by back/core/hips. Did nothing about it for twenty-four months .. I curse my stupid, retard ass for that every single day times one trillion because I could have nipped that shitfucker in the bud if I was remotely in shape at the time (lesson to your kids, don't slack off -- stay fucking active, it pays benefits you wouldn't think of but will appreciate later), ... Absolutely motherfucked myself for a net of +5-6 years on that one. I am still paying the price for that shit, with a fractional hope of getting even. More hours easing that fucker back into muscle memory than I'd care to admit. Being old sucks goat balls. I remember being a youth misfit. I had a Bobby Hill build, but goddamn, I could deliver athletically in a way you wouldn't think possible. I could hit and field like a goddamn son-of-a-bitch of Danzig repute. My juvenile self could have recovered from that shit in a week flat. I can't believe, I truly mean it, can't believe I made it through BL2 with G, Cake, and Leish. Hell, goddamn jesus fucking hell, of a multi-player effort. One of my top 3 online campaigns, easy, no contest.

Reunite for Borderworlds/BL3, bitches? I'll even flex etiquette for that to happen.

Posted by GORDON on Nov. 15 2015,17:08

So in order to lose some fat I have cut out most carbs and sugar from the diet. I have read that after you workout it is good to eat lots of protein. As I am now working out 6 mornings a week, it is kind of hard to make lots of protein EVERY lunch.

So I have never eaten supplements in my life, beyond vitamins... don't they make protein shakes and shit like that that I could just have for lunch?

Posted by Malcolm on Nov. 15 2015,17:55

< They sort of do >.

QUOTE

So how can you tell if you’re already getting enough protein? Do the math.

Recreational athletes need 0.5-0.75 grams of protein daily for every per pound of body weight
Competitive athletes need 0.6-0.9 grams per pound
Teenage athletes need 0.8-0.9 grams per pound
Athletes building muscle mass need 0.7-0.9 grams per pound
The maximum amount of protein that most adults can use per day is 0.9 grams per pound of body weight.

So if you’re an adult athlete who wants to build muscle mass, and you weigh about 175 pounds, the most protein you would need per day is 157.5 grams. That sounds like a lot, but one 4-ounce hamburger contains 30 grams of protein, 6 ounces of tuna has 40 grams, and a single ounce of cheddar cheese has 7 grams.

You can always go < soylent >. They got bottled options that are meant to be liquid meals. I avoid the cafeterias at work now damn near 100%. < 12 bottles > is $34 = $2.83 each. 20g of protein per 414mL. I typically consume a bit over half a litre per serving myself. If that's not enough, you can goose it with 100% whey protein which is fairly cheap but not as cheap as you'd like, even if you get it in bulk. Best you'll get it $30-40 for a few pounds.

Posted by GORDON on Nov. 18 2015,14:00

How would I find out if the guy working out with me is a Detroit Lion, or former Detroit Lion?

Black guy, pointy beard is perfectly coiffed every day, about 6'4, built like a linebacker, huge, wears Lions gear every day that looks expensive, has tats on both arms and one of them says something-"In the 419" (That's the NW Ohio area code). The 4 is huge. No, not going to ask him. No, not going to take a secret pic.

I googled the Lions roster and didn't see him, at least I don't think I did, and it wouldn't show me peeps from like 2 years ago. So.

Posted by Alhazad on Nov. 18 2015,14:49

(GORDON @ Nov. 18 2015,14:00)

QUOTE

Have you pledged to only bear the children of authentic Detroit Lions sperm?

Posted by GORDON on Nov. 18 2015,14:55

Have you not?

Posted by GORDON on Nov. 18 2015,16:40

Losing weight and lifting hard: dropping body fat and gaining muscle mass, the numbers have intersected and I am now squatting my own body weight. :-D

This is a big deal because 15 years ago I couldn't even walk. If I were to lie flat on my stomach, I didn't have the strength to bend my leg at the knee. So I'm pretty pleased about that since my genius neurologists said I'd never walk again. I said, "Yeah maybe regular people can't regrow nerves but fuck you I'm a Marine."

Posted by TheCatt on Nov. 18 2015,17:32

Nice work!

Posted by thibodeaux on Nov. 19 2015,04:03

Yeah, pretty damn awesome!

Posted by GORDON on Nov. 19 2015,04:53

I think I kicked my testosterone back into production, too. Have been feeling more aggressive of late, which isn't necessarily a good thing.

Posted by Leisher on Nov. 19 2015,05:00

You should ask the guy if he played for the Lions. He probably doesn't now because it's the middle of the season and he wouldn't be there, but off the top of my head I can't think of any local guys who played for them.

And well done on all your hard work, although your increased aggression could be from stress. I know this year has been particularly stressful for me and I've been pretty aggressive myself. Yeah, I've been eating better and working out too, but I think it's more about pent up rage and frustration.

Posted by GORDON on Nov. 19 2015,05:03

Could be stress. I'm probably swallowing a lot of it with my MIL.

Posted by Malcolm on Nov. 19 2015,07:46

QUOTE

Have been feeling more aggressive of late, which isn't necessarily a good thing.

Not necessarily bad.

Posted by GORDON on Nov. 19 2015,08:24

I nearly had to kick some dudes ass for him the other day when I passed him in my car and he didn't like it and he followed me for a while. I am not carrying yet but I had something almost better... A three foot length of three inch pvc pipe within arms reach for such occasions. "Almost better" because it doesn't have the stigma of a gun and I can just break some hothead bones instead of killing a peep.

But anyway, I should have been more patient behind a slow driver.

Posted by Troy on Nov. 19 2015,08:30

Nice dude, I didn't know you were that bad up in the past. The rehab i'm doing right now pales in comparison.

I find that when I do squats/deadlifts - BEST LIFTS EVER IMO - I get boosts of testosterone. I know this because I feel horny and overall sense of being stronger for days after. I don't care much for upper body, after I do legs I get bored with the gym and do push ups and my ab routine before I lose all motivation.

Haven't run since the ACL injury - killing me. Doing the bike and rehabbing hard. Was warned the worse thing you can do for recovery is to get fat and lazy. So I drink juice for lunch on the weekdays and take super long walks with the dog to go with my workouts. 2-3 weeks away from being cleared to run - woo!

Oh and yoga seems really dorky - but it is amazing for stretching and flexibility. I'll be doing that once a week when cleared too.

Posted by Leisher on Nov. 19 2015,08:38

The first 45 minutes of the original P90X Yoga was one of the hardest workouts of all time.

Posted by GORDON on Nov. 19 2015,10:09

Nah, I gots respect for the yoga, if only because I know my own flexibility is so piss poor.

The hardest workouts in the Marines were the days when they would bring an aerobics instructor and the whole company would be out in the field trying to follow along with her. Kicked our asses within 10 minutes.... and that bitch keeps going the full hour.

Posted by Leisher on Nov. 19 2015,10:32

(GORDON @ Nov. 19 2015,13:09)

QUOTE

Nah, I gots respect for the yoga, if only because I know my own flexibility is so piss poor.

"If I wanted to put my legs behind my head, I'd go to jail." - Dave Attell

Posted by Malcolm on Nov. 19 2015,10:37

Jake the Snake Roberts is a yoga believer.

Posted by GORDON on Nov. 23 2015,19:29

This guy says take your protein powder after your workout.
< http://dailyburn.com/life/health/how-to-use-protein-powder/ >

This guy says take your protein powder before your workout.
< http://www.bodybuilding.com/fun....es.html >

Posted by Malcolm on Nov. 23 2015,19:37

(GORDON @ Nov. 23 2015,21:29)

QUOTE

After. It's a recovery thing, which is when muscles strengthen and increase in mass -- during rest. Lots of athletes carbo load before big-time races and such, but I don't know of any doing the same with steak.

Posted by GORDON on Nov. 23 2015,19:43

If you work shoulders for a half hour then legs for a half hour, aren't shoulders in a "rest" period for a half hour while you work legs?

Wouldn't the proteins from a pre-workout shake be in your system at least through the duration of your workout?

Posted by Malcolm on Nov. 23 2015,21:55

(GORDON @ Nov. 23 2015,21:43)

QUOTE

The shoulders might be sort of resting, but your legs are still pumping.

If you drink beforehand, then the only thing you really have to deal with is more liquid in your stomach. I generally don't and use post-workout time to rehydrate anyhow. I've heard vague hand-waving arguments about how your body reacts to processing food before versus immediately after a workout. I've heard them touted more if you end with a moderate or heavier cardio session.

Posted by GORDON on Nov. 24 2015,09:49

I got this stuff.

< http://www.amazon.com/Body-Fo....=sr_1_6 >

Tried some about an hour after my workout, when I got home.... first timer.

I was surprised it actually tasted like somewhat bland Nesquick. I could drink some of this instead of a meal. I don't have a sweet tooth but when I have candy I prefer chocolate... so this stuff works.

Also I don't know why the container is so big when the powder only fills 50% of it. It isn't like a potato chip bag in which the air cushions the chips from getting crushed in transit.

edit - Also it would have been nice if they had included a "scoop" since according to the directions a unit of measurement is "If you weigh X-X, use one scoop..." So I just used a tablespoon as a "scoop." I don't know.

Posted by Malcolm on Nov. 24 2015,10:27

60g per serving? Attempt to figure out some numbers instead of blindly spooning.

Posted by GORDON on Nov. 24 2015,13:28

It wasn't making sense to me that they would use "scoop" as a unit of measure and not include a scoop.... I found it buried at the bottom of the powder. Looks like about 2 tablespoons.

Posted by GORDON on Nov. 24 2015,17:52

So it looks like the stuff I bought is going to last me about 2 weeks, so I was shopping around amazon and I saw this

< http://www.amazon.com/Body-Fo....m_121_2 >

And I just figured fuck it, might as well try it, because I have enough amazon credit card points to get it for free. So I'll review that when it arrives.

Posted by GORDON on Nov. 24 2015,18:40

I just learned that swimming headphones were a thing.

< http://www.amazon.com/PSWB4BL....s_107_2 >

Anyone ever use them?

Posted by Malcolm on Nov. 24 2015,18:51

(GORDON @ Nov. 24 2015,19:52)

QUOTE

Always go 100% whey protein.

Posted by Alhazad on Nov. 25 2015,19:56

(GORDON @ Nov. 24 2015,18:40)

QUOTE

I just learned that swimming headphones were a thing.

< http://www.amazon.com/PSWB4BL....s_107_2 >

Anyone ever use them?

Seems like something that'd break in some minor way after 90 days, leaving you to spend forty more dollars and another hour importing and organizing your music.

According to a review for that model, water can get into the bud interior, for example if it fits poorly or falls out, and then the sound gets muddy.

Posted by Alhazad on Nov. 26 2015,15:02

Posted by GORDON on Dec. 02 2015,09:40

So if a girl has angel wings tattooed on her shoulder blades, that pretty much means she is would have the opposite mentality of any judeo-christian angel, right?

Posted by Troy on Dec. 02 2015,10:56

probably dtf

Posted by Malcolm on Dec. 02 2015,11:11

(GORDON @ Dec. 02 2015,11:40)

QUOTE

So if a girl has angel wings tattooed on her shoulder blades, that pretty much means she is would have the opposite mentality of any judeo-christian angel, right?

It means they:

a) have horrible taste in tattoos
b) have way too high an opinion of themselves

I have never met a sane one.

Posted by Alhazad on Dec. 02 2015,14:42

(GORDON @ Dec. 02 2015,09:40)

QUOTE

So if a girl has angel wings tattooed on her shoulder blades, that pretty much means she is would have the opposite mentality of any judeo-christian angel, right?

Judeo-Christian angels order people around, trample their lives, and act like HNIC 24/7, all in service to some invisible "I'm right but I won't explain why and you just have to trust me" bullshit.

On top of all that, Old Testament angels are scary as shit. Coincidentally, as she ages....

Posted by TheCatt on Dec. 02 2015,16:02

(GORDON @ Nov. 24 2015,21:40)

QUOTE

I just learned that swimming headphones were a thing.

< http://www.amazon.com/PSWB4BL....s_107_2 >

Anyone ever use them?

I had a set of headphones that were waterproof, then a waterproof bag I could put my mp3 player in (the cord went between two pieces of foamish material that closed around it when the bag shut). This is back when I swam about 2 miles per swim.

Posted by GORDON on Dec. 02 2015,16:28

I just ordered a self-contained swimming mp3 player/radio, that had good reviews. I was also clever and bought the 2-year warranty for $3 in case they do die within weeks.

I'm currently doing 30 minutes of laps, 3 days a week... I want to get up to 45 minutes, possibly an hour with some music to keep from getting super bored.

Also swimming is really hard because you can't breath most of the time, but I bet it's good for me.

Posted by TheCatt on Dec. 02 2015,17:16

Swimming is kinda awesome, as long as you don't have shoulder issues. One of my shoulders has issues, so I have to ease into it, and limit my swims to a mile or 1.5 miles these days.

Posted by GORDON on Dec. 02 2015,17:31

Can you do the fancy flip turns?

My shoulder issue is that I am usually stubbly-faced and I am getting stubble burn inside of my right shoulder when I turn to breathe.

Posted by GORDON on Dec. 02 2015,17:42

I'm going to study this vid and start doing them perfectly tomorrow.

Posted by TheCatt on Dec. 02 2015,18:30

(GORDON @ Dec. 02 2015,20:31)

QUOTE

Can you do the fancy flip turns?

My shoulder issue is that I am usually stubbly-faced and I am getting stubble burn inside of my right shoulder when I turn to breathe.

Yes, I swam competitively in high school, was exceptionally lightly recruited by Division 3 colleges

("We'd love for you to swim for us! Uh, we really don't do scholarships for people like you.")

If your chin is near your shoulder when breathing, you may not be doing it right. Your shoulders should stretch with your stroke (so your "breathing" shoulder should be behind your reaching shoulder)

Posted by GORDON on Dec. 02 2015,18:42

I'm doing it generally right, I'm sure. I probably just need to correct my form a bit.

Posted by Malcolm on Dec. 02 2015,20:41

(GORDON @ Dec. 02 2015,20:42)

QUOTE

I'm doing it generally right, I'm sure. I probably just need to correct my form a bit.

I have every faith in your ability to stroke properly, G.

Posted by GORDON on Dec. 03 2015,04:53

Shitloads of practice.

I haven't done any formal swimming since I was about 10, but I *did* have lessons, and they taught me proper styles and how to breath and shit. I'd bet like two dollars that I didn't suddenly start breathing at the wrong time in freestyle.

Posted by TheCatt on Dec. 03 2015,05:42

(GORDON @ Dec. 03 2015,07:53)

QUOTE

I had to relearn somewhat when I started swimming again 15 years ago. I was a sprinter in high school, and it's a fairly different stroke than distance swimming, which is what I do now. (more breathing, slower strokes, different muscle engagement, much different/slower kick)

Posted by GORDON on Dec. 03 2015,08:21

I practiced my flip turns this morning. I did about 10 of them, and maybe 2 of them felt good. The first one I was choking. Like when I was a hurdler in high school, I will have to just keep doing it over and over until I don't have to think about the last 5 strokes to make sure I am spaced correctly for the flip turn.... no stutter-steps. By the last one I was feeling brave enough to do it in the shallow end. All the stretching of the last few months has given me a good leg-tuck, I think.

And I think I have discovered a problem with my breathing... my standard stroke... at the moment... is a 4-stroke, then breathe. If I am pushing hard and out of breath I may do a 4-stroke/breathe, followed by a 2-stroke/breathe just to dump some extra CO2. I admit, my cardio-vascular sauce is weak, but I am working on it. ANYWAY.... I think I was expelling ALL my air on my 4-stroke, and I had nothing left for the flip turn and I was coming up gasping with possibly water in my sinuses because I had no more air to push out while inverted. So now I am expelling my air slightly slower when on my 4-stroke, and it feels better, overall.

Does any of this make sense? As an experienced swimmer, do my self-observations seem like I am on the right track? I'd pay $20 for a pro to watch me swim for 20 minutes and correct my shit.

As for the stubble burn on my breathing shoulder, I started making sure my shoulder was farther back. Seems to have fixed it. Like when lifting, I think I have been swimming with my shoulders squared off.... that's probably wrong? I should be stretching forward and pushing back with shoulders, right?

Posted by TheCatt on Dec. 03 2015,09:13

(GORDON @ Dec. 03 2015,11:21)

QUOTE

And I think I have discovered a problem with my breathing... my standard stroke... at the moment... is a 4-stroke, then breathe. If I am pushing hard and out of breath I may do a 4-stroke/breathe, followed by a 2-stroke/breathe just to dump some extra CO2. I admit, my cardio-vascular sauce is weak, but I am working on it. ANYWAY.... I think I was expelling ALL my air on my 4-stroke, and I had nothing left for the flip turn and I was coming up gasping with possibly water in my sinuses because I had no more air to push out while inverted. So now I am expelling my air slightly slower when on my 4-stroke, and it feels better, overall.

You should breathe on a 2-stroke. Left arm, right arm, breathe. Repeat. (or right then left, whatever). Be sure to switch it up on occasion by breathing on your other side to even things up. (like down the pool breathing right, come back breathing left). Your body should roll to each side as you stroke as well to minimize resistance. If you ever plan on racing or open-water swimming, learn a 3-stroke.

When doing the kick turn, I typically take a breath shortly before (or simply make sure i didnt expel it all), as I have breathe out to avoid water up my nose. I also use earplugs cuz otherwise I get water in my ears.

QUOTE

As for the stubble burn on my breathing shoulder, I started making sure my shoulder was farther back. Seems to have fixed it. Like when lifting, I think I have been swimming with my shoulders squared off.... that's probably wrong? I should be stretching forward and pushing back with shoulders, right?

Your shoulder should not be square. The arm that is stroking should be reaching as far as possible, which should cause your shoulders to be asymmetrical. < This picture may help >

I've found that using < pull floats >(between your legs) helps focus on your stroke and body feel.

Posted by GORDON on Dec. 03 2015,14:02

Why breathe on a 2-stroke?

Posted by TheCatt on Dec. 03 2015,14:12

(GORDON @ Dec. 03 2015,17:02)

QUOTE

Why breathe on a 2-stroke?

To get more air, so that your muscle can do more work, so you can go faster.

I guess I'm assuming you're doing aerobic swimming (like constantly for 30 minutes), instead of anaerobic sprints.

Posted by GORDON on Dec. 03 2015,15:21

I typically do about 20 minutes of slow-and-steady (not really that slow... half power) to "warm up," and 10 minutes of sprints, which is what I call doing a full length as hard as I can, and breathing hard for 30 seconds before repeating.

But as I said, I plan on adding time as I get in better shape. As of now my swim workout kicks my ass. I never have enough breath.

Posted by TheCatt on Dec. 03 2015,15:46

(GORDON @ Dec. 03 2015,18:21)

QUOTE

I typically do about 20 minutes of slow-and-steady (not really that slow... half power) to "warm up,"

This portion should be done at two strokes. Breathe faster.

QUOTE

and 10 minutes of sprints, which is what I call doing a full length as hard as I can, and breathing hard for 30 seconds before repeating.

For speed, this part should be done with as little breathing as possible. One length of the pool should be 0 breaths.

Posted by GORDON on Dec. 03 2015,16:31

(TheCatt @ Dec. 03 2015,18:46)

QUOTE

(GORDON @ Dec. 03 2015,18:21)

QUOTE

I typically do about 20 minutes of slow-and-steady (not really that slow... half power) to "warm up,"

This portion should be done at two strokes. Breathe faster.

QUOTE

and 10 minutes of sprints, which is what I call doing a full length as hard as I can, and breathing hard for 30 seconds before repeating.

For speed, this part should be done with as little breathing as possible. One length of the pool should be 0 breaths.

1. Very well.

2. Holy shit... that'll be hard. I will work on it. Pool is 75 feet long, btw.

Posted by TheCatt on Dec. 03 2015,16:42

(GORDON @ Dec. 03 2015,19:31)

QUOTE

2. Holy shit... that'll be hard. I will work on it. Pool is 75 feet long, btw.

Honestly, for non-competition, it doesn't matter. But the fewer breaths you take, the faster you will go. Breathing slows you down.

And yes, pools are typically 25yards.

I generally do my sprints with 0 or 1 breath for 25 yards. 50s I can do with 2 breaths, but that increases to 3-4 the more I do.

Posted by GORDON on Dec. 03 2015,16:46

For me I have several goals with swimming:

1. I can't run, at all, so this is my running replacement. I just don't like ellipticals and shit, they don't feel right.

2. Increase my lung capacity... get to the point where I am not gasping like an old man at the end of the pool.

3. Just improve my cardio vascular efficiency overall.

So is my warmup phase/sprint phase a good plan for all that?

I never knew we had a swimming expert on staff.

Posted by TheCatt on Dec. 03 2015,17:32

My wife and I both swam for our high schools. I still swim, but it's been off/on since college. She's "too busy" to get back in the pool more than once a month or so. She was the better swimmer of us in our primes.

If I were to make a suggestion for your plan, I'd separate the sprints from the slower swims, something like this:

1) Pace swims. 20-30 minutes, not quite as fast as you can, but a solid pace. You could work in some stroke technique swims if you wanted (finger-tip drills, side swimming, closed fist, catch-up drils)

2) Slow warm-up and cool-down, with Sprints: either 25s, 50s, or ladders (25-50-75-100-75-50-25 type of drills). I really like 25fast-25slow drills.

3) long slow distance. Try to increase time/distance each week, but at a more comfortable pace.

Posted by GORDON on Dec. 05 2015,07:04

Ok, here's what I did this morning.

About 20 minutes of half-power, focusing on 2-stroke breathing which feels really strange, and doing flip-turns. I did maybe 10 of them, and 4 felt pretty good. One was comical because I kicked too shallow and I breached still completely inverted and tried to swim and ended up coughing and stuff. Noob.

5 minutes of your "anarobic" lengths at about 95% power. It feels weird not exhaling as I go. The first one I managed to do the length of the pool with only 1 breath about 2/3 of the way down. The rest weren't as good, because I was starting them still breathing hard, but at least I know where my baseline is. I will keep working that.

5 minutes of my 100% power sprints, breathing on a 2 or 4-stroke depending on how I feel, and just clawing my way through the water as hard as I can.... I can really feel it in my lats.

Then a nice easy cooldown length.

++++

Story continues in the "Irrational Bitching" thread.

Posted by TheCatt on Dec. 05 2015,07:35

(GORDON @ Dec. 05 2015,10:04)

QUOTE

I can really feel it in my lats.

This is a good sign. You need to make sure your body is engaged, way too many people feel it in their arms or shoulders due to bad form.

Posted by GORDON on Dec. 05 2015,07:48

Nope. Stretching out hard, arms straight, full lat power.

Posted by GORDON on Dec. 07 2015,17:04

So these arrived today, just in time to hit the pool tomorrow.

< http://www.amazon.com/gp....o00_s01 >

The buds are straight-up ear plugs, these fuckers are jammed into my ear canal as I type. Sound is good. As long as the base unit on the back of my head is watertight, this should be good. And if they dont come off my head during my powerful swim strokes... it doesn't feel all that tight. Though, I might be able to put my goggles strap over it. I don't know. Tomorrow.

Posted by TheCatt on Dec. 07 2015,17:26

Let me know how those work out, I'm intrigued by getting swim music again.

Posted by GORDON on Dec. 07 2015,17:32

I am wearing them now, learning how to blindly hit the buttons on the back of my head, gauging the battery life...

BIG CON: apparently, no shuffle option. I went through my music, picked 1-4 songs off of lots of albums, so now I get 4 Prodigy songs in a row... 3 Def Leppard songs in a row... 4 Tesla songs in a row...

I want a shuffle feature.

Posted by GORDON on Dec. 07 2015,17:42

This thing is basically just an USM flash drive, according to your computer... I am trying to think of a way to mix up the physical...

No, I just need to add a few random letters in the front of each file name. That will work.

Posted by TPRJones on Dec. 07 2015,17:50

A quick Excel macro to run down the list of filenames and add a random number in front would do the trick. Something like this (note two places that need a path and filename put in):

Sub Randomize_Songs()
Cells.Select
Selection.Delete Shift:=xlUp
Range("A1").Select
MyPath = "PUT FULL PATH TO FILES HERE"
MyName = Dir(MyPath + "*.*")
Do While MyName <> ""
ActiveSheet.Range("A1").Value = MyName
Rows("1:1").Select
Selection.Insert Shift:=xlDown
Range("A1").Select
MyName = Dir
Loop
Rows("1:1").Select
Selection.Delete Shift:=xlUp
Columns("A:A").Select
Selection.Sort Key1:=Range("A1"), Order1:=xlAscending, Header:=xlGuess, _
OrderCustom:=1, MatchCase:=False, Orientation:=xlTopToBottom, _
DataOption1:=xlSortNormal
Selection.Copy
Range("B1").Select
ActiveSheet.Paste
Range("A1").Select
Application.CutCopyMode = False
ActiveCell.FormulaR1C1 = _
"=IF(RC[1]=""PUT NAME OF THIS EXCEL MACRO FILE HERE"",""NONONO"",RC[1])"
Range("A1").Select
Selection.Copy
Range(Selection, Selection.End(xlDown)).Select
ActiveSheet.Paste
Application.CutCopyMode = False
Selection.Copy
Selection.PasteSpecial Paste:=xlPasteValues, Operation:=xlNone, SkipBlanks _
:=False, Transpose:=False
Columns("B:B").Select
Application.CutCopyMode = False
Selection.Delete Shift:=xlToLeft
Columns("A:A").Select
Selection.Replace What:="NONONO", Replacement:="", LookAt:=xlWhole, _
SearchOrder:=xlByRows, MatchCase:=False, SearchFormat:=False, _
ReplaceFormat:=False
Selection.Sort Key1:=Range("A1"), Order1:=xlAscending, Header:=xlGuess, _
OrderCustom:=1, MatchCase:=False, Orientation:=xlTopToBottom, _
DataOption1:=xlSortNormal
Columns("A:A").Select
Selection.Copy
Columns("B:B").Select
ActiveSheet.Paste
Application.CutCopyMode = False
Selection.TextToColumns Destination:=Range("B1"), DataType:=xlFixedWidth, _
FieldInfo:=Array(Array(0, 1), Array(1, 1), Array(2, 1), Array(3, 1), Array(4, 1), Array _
(5, 1)), TrailingMinusNumbers:=True
Columns("A:A").Select
Selection.Copy
Columns("H:H").Select
ActiveSheet.Paste
Range("H1").Select
Application.CutCopyMode = False
ActiveCell.FormulaR1C1 = "=ISNUMBER(RC[-6])"
Range("H1").Select
Selection.Copy
Range(Selection, Selection.End(xlDown)).Select
ActiveSheet.Paste
Selection.End(xlUp).Select
Application.CutCopyMode = False
Columns("H:H").Select
Selection.Copy
Columns("I:L").Select
ActiveSheet.Paste
Columns("H:L").Select
Range("L1").Select
ActiveCell.FormulaR1C1 = "=RC[-6]=""-"""
Range("L1").Select
Selection.Copy
Range(Selection, Selection.End(xlDown)).Select
ActiveSheet.Paste
Application.CutCopyMode = False
Selection.Copy
Selection.PasteSpecial Paste:=xlPasteValues, Operation:=xlNone, SkipBlanks _
:=False, Transpose:=False
Application.CutCopyMode = False
Selection.End(xlUp).Select
Columns("H:L").Select
Selection.Copy
Selection.PasteSpecial Paste:=xlPasteValues, Operation:=xlNone, SkipBlanks _
:=False, Transpose:=False
Columns("L:L").Select
Application.CutCopyMode = False
Selection.Copy
Columns("M:M").Select
ActiveSheet.Paste
Range("M1").Select
Application.CutCopyMode = False
ActiveCell.FormulaR1C1 = _
"=IF(AND(RC[-5],RC[-4],RC[-3],RC[-2],RC[-1]),RC[-6],RC[-12])"
Range("M1").Select
Selection.Copy
Range(Selection, Selection.End(xlDown)).Select
ActiveSheet.Paste
Application.CutCopyMode = False
Selection.Copy
Selection.PasteSpecial Paste:=xlPasteValues, Operation:=xlNone, SkipBlanks _
:=False, Transpose:=False
Columns("B:L").Select
Range("L1").Activate
Selection.Delete Shift:=xlToLeft
Columns("B:B").Select
Selection.Copy
Columns("C:C").Select
ActiveSheet.Paste
Columns("D:D").Select
ActiveSheet.Paste
Range("C1").Select
Application.CutCopyMode = False
ActiveCell.FormulaR1C1 = "=INT(RAND()*9997)+1"
Range("C1").Select
Selection.Copy
Range(Selection, Selection.End(xlDown)).Select
ActiveSheet.Paste
Selection.End(xlUp).Select
Range("D1").Select
Application.CutCopyMode = False
ActiveCell.FormulaR1C1 = "=TEXT(RC[-1],""0000"")&""-""&RC[-2]"
Range("D1").Select
Selection.Copy
Range(Selection, Selection.End(xlDown)).Select
ActiveSheet.Paste
Application.CutCopyMode = False
Selection.Copy
Selection.PasteSpecial Paste:=xlPasteValues, Operation:=xlNone, SkipBlanks _
:=False, Transpose:=False
Columns("B:C").Select
Range("C1").Activate
Application.CutCopyMode = False
Selection.Delete Shift:=xlToLeft
Range("A1").Select
Set fs = CreateObject("Scripting.FileSystemObject")
On Error Resume Next
Do While ActiveSheet.Range("A1").Value <> ""
OldName = MyPath + ActiveSheet.Range("A1").Value
NewName = MyPath + ActiveSheet.Range("B1").Value
fs.MoveFile OldName, NewName
Rows("1:1").Select
Selection.Delete Shift:=xlUp
Range("A1").Select
Loop
On Error GoTo 0
End Sub

Posted by TheCatt on Dec. 07 2015,17:54

I'm sure you could do it in 3 lines of powershell.

Posted by TPRJones on Dec. 07 2015,18:04

What can I say, this is the only hammer I've had the opportunity to use for the past decade. There are better hammers out there, but this one has become mine.

Posted by GORDON on Dec. 07 2015,18:29

(TPRJones @ Dec. 07 2015,20:50)

QUOTE

If I plugged in the macro correctly... and that was a first for me... it errored out on the run.

Here's what I ran:

QUOTE

Sub Randomize_Songs()
Cells.Select
Selection.Delete Shift:=xlUp
Range("A1").Select
MyPath = "C:\Users\Steve\Desktop\a"
MyName = Dir(MyPath + "*.*")
Do While MyName <> ""
ActiveSheet.Range("A1").Value = MyName
Rows("1:1").Select
Selection.Insert Shift:=xlDown
Range("A1").Select
MyName = Dir
Loop
Rows("1:1").Select
Selection.Delete Shift:=xlUp
Columns("A:A").Select
Selection.Sort Key1:=Range("A1"), Order1:=xlAscending, Header:=xlGuess, _
OrderCustom:=1, MatchCase:=False, Orientation:=xlTopToBottom, _
DataOption1:=xlSortNormal
Selection.Copy
Range("B1").Select
ActiveSheet.Paste
Range("A1").Select
Application.CutCopyMode = False
ActiveCell.FormulaR1C1 = _
"=IF(RC[1]=""File_name"",""NONONO"",RC[1])"
Range("A1").Select
Selection.Copy
Range(Selection, Selection.End(xlDown)).Select
ActiveSheet.Paste
Application.CutCopyMode = False
Selection.Copy
Selection.PasteSpecial Paste:=xlPasteValues, Operation:=xlNone, SkipBlanks _
:=False, Transpose:=False
Columns("B:B").Select
Application.CutCopyMode = False
Selection.Delete Shift:=xlToLeft
Columns("A:A").Select
Selection.Replace What:="NONONO", Replacement:="", LookAt:=xlWhole, _
SearchOrder:=xlByRows, MatchCase:=False, SearchFormat:=False, _
ReplaceFormat:=False
Selection.Sort Key1:=Range("A1"), Order1:=xlAscending, Header:=xlGuess, _
OrderCustom:=1, MatchCase:=False, Orientation:=xlTopToBottom, _
DataOption1:=xlSortNormal
Columns("A:A").Select
Selection.Copy
Columns("B:B").Select
ActiveSheet.Paste
Application.CutCopyMode = False
Selection.TextToColumns Destination:=Range("B1"), DataType:=xlFixedWidth, _
FieldInfo:=Array(Array(0, 1), Array(1, 1), Array(2, 1), Array(3, 1), Array(4, 1), Array _
(5, 1)), TrailingMinusNumbers:=True
Columns("A:A").Select
Selection.Copy
Columns("H:H").Select
ActiveSheet.Paste
Range("H1").Select
Application.CutCopyMode = False
ActiveCell.FormulaR1C1 = "=ISNUMBER(RC[-6])"
Range("H1").Select
Selection.Copy
Range(Selection, Selection.End(xlDown)).Select
ActiveSheet.Paste
Selection.End(xlUp).Select
Application.CutCopyMode = False
Columns("H:H").Select
Selection.Copy
Columns("I:L").Select
ActiveSheet.Paste
Columns("H:L").Select
Range("L1").Select
ActiveCell.FormulaR1C1 = "=RC[-6]=""-"""
Range("L1").Select
Selection.Copy
Range(Selection, Selection.End(xlDown)).Select
ActiveSheet.Paste
Application.CutCopyMode = False
Selection.Copy
Selection.PasteSpecial Paste:=xlPasteValues, Operation:=xlNone, SkipBlanks _
:=False, Transpose:=False
Application.CutCopyMode = False
Selection.End(xlUp).Select
Columns("H:L").Select
Selection.Copy
Selection.PasteSpecial Paste:=xlPasteValues, Operation:=xlNone, SkipBlanks _
:=False, Transpose:=False
Columns("L:L").Select
Application.CutCopyMode = False
Selection.Copy
Columns("M:M").Select
ActiveSheet.Paste
Range("M1").Select
Application.CutCopyMode = False
ActiveCell.FormulaR1C1 = _
"=IF(AND(RC[-5],RC[-4],RC[-3],RC[-2],RC[-1]),RC[-6],RC[-12])"
Range("M1").Select
Selection.Copy
Range(Selection, Selection.End(xlDown)).Select
ActiveSheet.Paste
Application.CutCopyMode = False
Selection.Copy
Selection.PasteSpecial Paste:=xlPasteValues, Operation:=xlNone, SkipBlanks _
:=False, Transpose:=False
Columns("B:L").Select
Range("L1").Activate
Selection.Delete Shift:=xlToLeft
Columns("B:B").Select
Selection.Copy
Columns("C:C").Select
ActiveSheet.Paste
Columns("D:D").Select
ActiveSheet.Paste
Range("C1").Select
Application.CutCopyMode = False
ActiveCell.FormulaR1C1 = "=INT(RAND()*9997)+1"
Range("C1").Select
Selection.Copy
Range(Selection, Selection.End(xlDown)).Select
ActiveSheet.Paste
Selection.End(xlUp).Select
Range("D1").Select
Application.CutCopyMode = False
ActiveCell.FormulaR1C1 = "=TEXT(RC[-1],""0000"")&""-""&RC[-2]"
Range("D1").Select
Selection.Copy
Range(Selection, Selection.End(xlDown)).Select
ActiveSheet.Paste
Application.CutCopyMode = False
Selection.Copy
Selection.PasteSpecial Paste:=xlPasteValues, Operation:=xlNone, SkipBlanks _
:=False, Transpose:=False
Columns("B:C").Select
Range("C1").Activate
Application.CutCopyMode = False
Selection.Delete Shift:=xlToLeft
Range("A1").Select
Set fs = CreateObject("Scripting.FileSystemObject")
On Error Resume Next
Do While ActiveSheet.Range("A1").Value <> ""
OldName = MyPath + ActiveSheet.Range("A1").Value
NewName = MyPath + ActiveSheet.Range("B1").Value
fs.MoveFile OldName, NewName
Rows("1:1").Select
Selection.Delete Shift:=xlUp
Range("A1").Select
Loop
On Error GoTo 0
End Sub

Run time error: 1004

On debug this bit gets highlighted:

Selection.Sort Key1:=Range("A1"), Order1:=xlAscending, Header:=xlGuess, _
OrderCustom:=1, MatchCase:=False, Orientation:=xlTopToBottom, _
DataOption1:=xlSortNormal

Excel 2000, btw.

Posted by TPRJones on Dec. 07 2015,18:42

Oh, I wrote it in 2013. I don't even remember 2000 anymore. Hmmm.

Try replacing both Selection.Sort commands with this:

Selection.Sort Key1:=Range("A1"), Order1:=xlAscending, Header:=xlGuess, _
OrderCustom:=1, MatchCase:=False, Orientation:=xlTopToBottom

That's just taking off the DataOption1:=xlSortNormal from the end of each, really. No DataOptions in 2000, apparently. It was just saying to do it normally anyway, so it should be fine without it.

No promise there won't be other errors though in a system difference of a decade.

Posted by GORDON on Dec. 07 2015,18:44

Now it doesn't like selection.replace.

No big deal, I only had about a hundred files, just now I did all the file names manually while waiting for your response. I only swim 45 minutes at a time, I can deal with this, for now.

Posted by TPRJones on Dec. 07 2015,19:05

Dang antiquated software. But just for the sake of completion:

Selection.Replace What:="NONONO", Replacement:="", LookAt:=xlWhole, _
SearchOrder:=xlByRows, MatchCase:=False

No format functionality on Selection.Replace in 2000, either, apparently.

Posted by Malcolm on Dec. 07 2015,19:12

(TheCatt @ Dec. 07 2015,19:54)

QUOTE

I'm sure you could do it in 3 lines of powershell.

Wtf is he trying to do? Name files?

Put a random number in front of files? That's one line, I think. Two if you insist on putting the ForEach statement on its own line. Goddamn, there's already a < RNG for PowerShell 2.0 > that does the hard part for you.

Posted by Malcolm on Dec. 07 2015,19:17

(GORDON @ Dec. 07 2015,20:44)

QUOTE

Powershell code I'm too lazy to check at the moment...

ForEach $file in Get-ChildItem C:\Scripts -force:
Rename-Item file Get-Random -minimum 1 -maximum 101, $file -join "_"

Or something. Actually, the interpreter will choke on that. I need to clean it up.

Posted by GORDON on Dec. 07 2015,19:20

(TPRJones @ Dec. 07 2015,22:05)

QUOTE

But just for the sake of completion:

Now it doesn't like selection.text

:-D

Posted by TPRJones on Dec. 07 2015,19:28

Damn it!

Selection.TextToColumns Destination:=Range("B1"), DataType:=xlFixedWidth, _
FieldInfo:=Array(Array(0, 1), Array(1, 1), Array(2, 1), Array(3, 1), Array(4, 1), Array _
(5, 1))

Backwards compatibility can bite me.

EDIT: Looking at the rest of the code, I think that's probably the last one. The rest is simple enough not to have changed from 2000. *knock on wood*

Posted by GORDON on Dec. 07 2015,19:29

No errors... was it supposed to put a number in front of the file names?

Posted by TPRJones on Dec. 07 2015,19:32

It should take any file that doesn't start with a four digit number and dash (like 1045-) and put one in front. And any that already have such a number should get a different number (so it can be reused to reorder the files without making the names keep growing).

I'm guessing from your question that it didn't actually work. *sigh* Did you put in the path to the folder?

It works in 2013, darn it!

This is so embarrassing.

Posted by GORDON on Dec. 07 2015,19:56

SOMETHING was happening... when I went back to look at the script, the Excel process was all befucked... eventually it showed me that row A of the spreadsheet had an eternal line of 4-digit random numbers being generated. File names did not change.

Posted by Malcolm on Dec. 07 2015,20:00

Holy christ. Just bust out the powershell and google.

Posted by GORDON on Dec. 07 2015,20:00

I had to ctrl-alt-delete to close the runaway excel loop so I lost all the changes I was making to that script.

Posted by TPRJones on Dec. 07 2015,20:02

Sounds like it didn't find the folder and ran on an empty set (so 65,536 lines worth in 2000, I believe). I didn't put error checking into it to watch for that.

Oh, well.

Posted by Malcolm on Dec. 07 2015,20:31

Done, bitches. Powershell script that ought to work.

Replace "C:\testPs" with your root search directory. Tune the 1-100 RN range to your liking. The number generation isn't guaranteed to be unique, but a big enough range should handle that. The largest random value that can be generated is 2,147,483,647.

foreach ($file in Get-ChildItem "C:\testPs")
{
$r = Get-Random -minimum 1 -maximum 101
$name = $file.Name
$rname = "$r" + "$name"
$fullName = $file.FullName
Rename-Item "$fullName" "$rname"
}

There's probably a way to cram it all in one line, but fuck it.

Posted by TPRJones on Dec. 07 2015,20:40

Do the filenames keep getting longer if you run it again to rerandomize?

Posted by TheCatt on Dec. 07 2015,20:43

Why are you running Excell 2000, are you homeless?

Posted by Malcolm on Dec. 07 2015,20:43

(TPRJones @ Dec. 07 2015,22:40)

QUOTE

Do the filenames keep getting longer if you run it again to rerandomize?

Argh. Fucking stupid MS string variable interpolation. The latest one I posted in should work without issue and won't make the names grow out to the right.

Uh, yeah, rerandomization would prepend new numbers. Without some file name convention, I can't parse the randomized names intelligently enough to reverse the op. If there's an ASCII character you can guarantee isn't used in your file names, I can key off that. Just blitz the files from the music player, recopy from the source, and randomize anew.

Posted by GORDON on Dec. 08 2015,05:26

(TheCatt @ Dec. 07 2015,23:43)

QUOTE

Why are you running Excell 2000, are you homeless?

IIRC Office 2000 was a massively pirated version of the software, before unique keys were a thing. And I pretty much LOL at anyone who thinks they need anything better than Word 2000 to write their grocery list on.

So yeah I was given a pirated copy of 2000 back in Memphis and I've never needed anything else.

Posted by GORDON on Dec. 08 2015,05:42

You fucking fuckers are fucking up my fucking fitness thread.

Posted by TheCatt on Dec. 08 2015,06:23

(GORDON @ Dec. 08 2015,08:42)

QUOTE

You fucking fuckers are fucking up my fucking fitness thread.

You started it.

And are lame for using Office 2000.

Posted by Malcolm on Dec. 08 2015,07:47

(GORDON @ Dec. 08 2015,07:42)

QUOTE

You fucking fuckers are fucking up my fucking fitness thread.

We already have one of those. Take your brain medicine.

Posted by GORDON on Dec. 08 2015,11:04

(TheCatt @ Dec. 08 2015,09:23)

QUOTE

(GORDON @ Dec. 08 2015,08:42)

QUOTE

You fucking fuckers are fucking up my fucking fitness thread.

You started it.

He drew first script, not me.

Posted by GORDON on Dec. 08 2015,11:04

Today in the pool I was feeling blah. Two hour school delay means the day was fucked from the get-go... I guess I just do better before 9am that at noon.

Posted by GORDON on Dec. 08 2015,11:05

Oh but the water headphones worked. I've got them back on the charger right now.

Posted by Malcolm on Dec. 08 2015,11:10

(GORDON @ Dec. 08 2015,13:04)

QUOTE

Today in the pool I was feeling blah. Two hour school delay means the day was fucked from the get-go... I guess I just do better before 9am that at noon.

Really? I don't wake up until sometime around 2-3pm. I'm ambulatory and moving around, talking and all that other bullshit at 7-8am, but there's no synchronicity until the afternoon. Fuck mornings, they're made to be slept through.

Posted by TheCatt on Dec. 08 2015,11:13

Yeah, I'm best at athletic stuff later in the day rather than earlier. I hate morning stuff.

Posted by GORDON on Dec. 08 2015,11:15

I don't know. I just felt like I didn't have much power in the pool today.

Posted by Malcolm on Dec. 08 2015,11:49

(GORDON @ Dec. 08 2015,13:15)

QUOTE

I don't know. I just felt like I didn't have much power in the pool today.

I've noticed my cardio results vary quite a bit, even when I keep my activity, sleep, and caloric intake roughly the same.

Posted by TheCatt on Dec. 08 2015,11:53

(GORDON @ Dec. 08 2015,14:15)

QUOTE

I don't know. I just felt like I didn't have much power in the pool today.

1) Bad days happen.

2) Your body generally likes to do what it does at the same time.

Posted by GORDON on Dec. 08 2015,12:00

I was a night owl for a decade until I got tired of being tired all the time because I was still getting up at 6-7am every day, and since I have started being asleep before midnight it's like my whole life changed, and I am ready to work out hard at 9am and be alert all day.

Video games really are evil.

Posted by Malcolm on Dec. 08 2015,12:40

Normally, I go to bed anywhere between 11-1am on weekdays and get up around 730-8am. Weekends tend to be shifted 2-3 hours on the later side. I find it difficult to get non-drugged rest prior to 11pm, but that's why diphenhydramine exists.

Posted by GORDON on Dec. 08 2015,15:41

(GORDON @ Dec. 07 2015,20:04)

QUOTE

Ok, have had time to digest my first usage of them this morning:

- The earbuds screw right into your ear canal, they act as ear plugs. I didn't have to shake water out of my ears at all.

- The band that goes around the back of your head didn't feel tight enough to stay on, but I had zero issues with it in the pool. This obviously varies with the size of your particular head.

- I had them running for about a solid hour.... put them on in the locker room, rinse-off shower, pool, back to the locker room. Battery life was fine. If I am reading the single light correctly, they charged back up in about 5 minutes on the USB port of my computer.

- They come with an extra set of ear buds, exactly the same size... I don't know why I would need them yet.

- The controls surface is some rubber sealed to the plastic case. Volume control, track advance/go back, a reset button, and a power button that doubles as a switch between MP3 player/radio/EQ. Apparently there are 5 EQ settings that you just have to listen to, but I haven't left the default. I haven't played with the radio because when I workout I don't want to hear two songs then ten minutes of commercials, but supposedly it is there.

- The manual isn't a manual, it is the piece of cardboard with words on it that you can see in the images on the amazon page. I really wanted a bit more instruction on how to properly use earbuds in the water, but no such luck. Live and learn.

- No fucking randomized playback. I read that you can't put individual folders on it either, but I haven't tested.

- There is no display to tell you how stuff is set at any given moment, you need to pop in one of the earbuds and listen to what's going on.

But so far, this is working for me. I put about 75 songs on it, randomized the titles manually, and only went through about 10 of them during my laps, so I will go almost 2 weeks before the playlist goes back to the beginning.... so that's good enough. Obviously I will return to this review if they end up getting waterlogged or break or whatever.

Posted by GORDON on Dec. 09 2015,19:03

(GORDON @ Nov. 18 2015,17:00)

QUOTE

This guy had a lifting partner today who was nearly as big as he is. No Lions gear on this one, though.

Posted by Malcolm on Dec. 09 2015,20:15

Him? 6' 3", about 312 lb. according to the latest stats I could find.

Posted by GORDON on Dec. 10 2015,08:00

(GORDON @ Dec. 08 2015,18:41)

QUOTE

- They come with an extra set of ear buds, exactly the same size... I don't know why I would need them yet.

Now I know why.

Today when I was done I took off my goggles, and they must have snagged one of the earbuds because it got pulled out of my ear... or so I thought. I tried to jam it back into my ear a couple times... then I realized the earbud pulled out of the little rubber ear plug, and I had just jammed the ear plug really far into my ear canal to the extent that I didn't get it out until I got home and grabbed some tweezers. So the little earplugs will come out of the sound buds... not with difficulty. Noted. Also will be carrying tweezers in my bag from now on that I bet I will never need.

++++

Did about 10 flip turns today.... maybe 5 were pretty good. Getting better.

+++

Anaerobic sprints: I couldn't get past about 80% of the length without taking a breath.... it was bugging me. I did about 4 lengths in a row that way. Some were even worse as I was losing my breath faster. Then on #5 I said to myself, "Jesus christ Gordon stop being such a pussy, it's just another 15 feet." And then I did 4 lengths without taking a breath the entire distance. yay!

Posted by TheCatt on Dec. 10 2015,08:04

QUOTE

Anaerobic sprints: I couldn't get past about 80% of the length without taking a breath.... it was bugging me. I did about 4 lengths in a row that way. Some were even worse as I was losing my breath faster. Then on #5 I said to myself, "Jesus christ Gordon stop being such a pussy, it's just another 15 feet." And then I did 4 lengths without taking a breath the entire distance. yay!

Nice! At the end of the day, if you need 1 breath, its not the end of the world. We're not 20 any more.

Posted by GORDON on Dec. 10 2015,08:07

(TheCatt @ Dec. 10 2015,11:04)

QUOTE

Nice! At the end of the day, if you need 1 breath, its not the end of the world. We're not 20 any more.

Yeah... but.... I work out like a Marine. :-D I am the only swimmer in there breathing hard, which means I am either in shit shape, or nobody else is pushing their limits. Probably a lot of both. Those anaerobic laps, the last half of them, I am chanting, "Don't be a pussy... don't be a pussy..." when I really wanted to take a breath.

Not 20 any more? Sheeeeit. I'm not going to stop pushing until I can do a full lap with no breathing.

Posted by TheCatt on Dec. 10 2015,08:13

(GORDON @ Dec. 10 2015,11:07)

QUOTE

Dude... 0 breaths on a 50 is... bold.

QUOTE

The majority of world-class swimmers in the 50 meter freestyle will breath only once or twice. There are some, such as Anthony Ervin, who took no breaths, and a few, like Dara Torres, that breathe every fourth stroke.

And remember, 50 meters for those people is 20-25 seconds.

Posted by GORDON on Dec. 10 2015,09:17

Well, it's a goal to work toward. The biggest hurdle is going to be doing the flip turn in the middle of it. Right now I need to make sure I have a lot of air in my lungs for that.

Posted by TheCatt on Dec. 10 2015,09:28

(GORDON @ Dec. 10 2015,12:17)

QUOTE

Well, it's a goal to work toward. The biggest hurdle is going to be doing the flip turn in the middle of it. Right now I need to make sure I have a lot of air in my lungs for that.

Ah, those people are also probably racing long course, not short course, so a 50m means no flip turns.

Posted by GORDON on Dec. 10 2015,10:18

That's your way of saying "longer pool," right?

Posted by TheCatt on Dec. 10 2015,10:25

(GORDON @ Dec. 10 2015,13:18)

QUOTE

That's your way of saying "longer pool," right?

Yes.

Posted by GORDON on Dec. 10 2015,10:30

Gotcha.

Well like I said, it's a goal to work toward. When I accomplish it in about 4 months... and I will... I will look back at today and see good progress.

Posted by GORDON on Dec. 15 2015,15:47

I *know* you aren't supposed to bounce when stretching. But my forehead was only 3 inches from my right knee. And I wanted to say I was able to touch my forehead to my knee. So I gave it a little bounce.

GODDAM it hurt... I think I pulled it a little. Like, 1 millimeter from doing serious damage. The last few days I can feel it when stretching that muscle.... and I lost about an inch of stretch because I'm not going to push it until it feels 100%.

++++

Pool today. One lane roped off for lap swimmers, and the rest of the pool was being used for old, obese, geriatric water aerobics. At one point 15 of the fat fucks were walking in circles in the shallow end. I wasn't paying attention until their bloated, wrinkly bodies created such a whirlpool that I was stopped cold, swimming as hard as I could, and making zero progress.

Goddam old people.

Posted by Malcolm on Dec. 15 2015,15:57

QUOTE

I *know* you aren't supposed to bounce when stretching ... So I gave it a little bounce ... GODDAM it hurt... I think I pulled it a little. Like, 1 millimeter from doing serious damage.

Controlling less intense stretches and reps is more impressive and useful than cheating and trying to play up.

Posted by GORDON on Dec. 15 2015,16:20

Yeah I def deserve a Red Foreman for that one.

Posted by GORDON on Dec. 15 2015,16:25

On swimming days I start in the gym first to work some stuff that I don't work during what I call my "Main" days, when I am doing a complete circuit of the machines. Mostly a bunch of dumbbell stuff hitting muscles the machines don't hit. Concentration curls. Popeyes. Lat pullovers. Shoulder work.

Well today the barbell curling rack and bar were open, and someone had left some light weight on it, and I thought "what the fuck" and had a seat and did some long sets. It happens to be facing a mirror. I thought, "Holy shit, where did those biceps come from?"

After 5 years as a fat lazy lump of shit, it's nice to see progress in the training regimen.

Posted by GORDON on Dec. 15 2015,16:43

Bought these for the gym.

< http://www.amazon.com/gp....o03_s00 >

I'd been using my wired earbuds, and carrying my phone in my right pocket, but the line from my ears to my pocket was always snagging on whatever I was doing at the time. So I bought these.

So far they work pretty well. Bluetooth, so no wires running down my body. I must have funny ears because the medium earbuds are too big, and the small ones are too small, and that stability-hook-things don't really fit well to the contours of my ear... but if I jam the medium-sized buds into my ear canal and remove the hooks, they stay in pretty good. Instructions for fitting them properly would have been nice.

The little 3-button control thing also has a built-in microphone so I can answer calls on it. Now that I am thinking about it, I wonder if the bluetooth has the range to keep my phone in my gym bag 50 feet away. I've got to be able to answer calls with a kid in school, just in case.

Right this second they are listed at $44, I bought them on Black Friday for $30. They're worth $30.

Posted by Malcolm on Dec. 15 2015,19:09

(GORDON @ Dec. 15 2015,18:20)

QUOTE

Yeah I def deserve a Red Foreman for that one.

Tweeked my back doing deadlifts 2-3 times over the past couple years because I overloaded on weight or lost focus at the wrong time. Fuck getting old. I'm sticking my brain in a cyborg body first chance I get.

Posted by GORDON on Dec. 16 2015,04:54

In 1994 I compressed my disk between L4 and L5 when putting too much weight on the seated military press. Before I even had the nerve problems, that was squeezing my sciatic nerve and if it got inflamed, like every 3 weeks, I would barely be able to walk.

That taught me my personal weight lifting mantra: "If you can't do it slow and steady, then you can't do it."

Also I learned it's important to work all your muscles, not just the pretty ones, because they all support each other. Too much weight working the shoulders, and not enough work keeping my lower back strong.

Posted by Malcolm on Dec. 16 2015,10:41

Bar none, the least important groups of muscles (as far as strength training goes) are in the upper body. If you've got enough power to breathe and hold your skull upright, you're doing fine.

Posted by TheCatt on Dec. 16 2015,11:58

(Malcolm @ Dec. 16 2015,13:41)

QUOTE

Bar none, the least important groups of muscles (as far as strength training goes) are in the upper body. If you've got enough power to breathe and hold your skull upright, you're doing fine.

Apparently you don't rock climb or swim.

Posted by Malcolm on Dec. 16 2015,12:59

(TheCatt @ Dec. 16 2015,13:58)

QUOTE

(Malcolm @ Dec. 16 2015,13:41)

QUOTE

Bar none, the least important groups of muscles (as far as strength training goes) are in the upper body. If you've got enough power to breathe and hold your skull upright, you're doing fine.

Apparently you don't rock climb or swim.

Not typically. But I'd still put your core above upper body in either case. If you're doing work along those lines, all the muscles count. For day to day doing things and living, it doesn't count unless you toss boxes for FedEx.

Posted by GORDON on Dec. 19 2015,11:22

(GORDON @ Dec. 15 2015,19:25)

QUOTE

Well today the barbell curling rack and bar were open, and someone had left some light weight on it, and I thought "what the fuck" and had a seat and did some long sets. It happens to be facing a mirror. I thought, "Holy shit, where did those biceps come from?"

After 5 years as a fat lazy lump of shit, it's nice to see progress in the training regimen.

Had the gym to myself this morning at 6am, thought I would make a vid for the wife who thinks I am having some sort of midlife crisis with all the recent lifting.

I realize there isn't much weight on that bar, but that was after a full workout when I was all pumped up.

If you are wanting sex show the video to your women to get them all turned on. Or your men, whatever, I don't judge.

Posted by TPRJones on Dec. 19 2015,14:40

Oddly artistic framing choice there. Highlighting the futility of bettering ourselves when considering the insignificance of our place in the universe?

Posted by GORDON on Dec. 19 2015,14:55

(TPRJones @ Dec. 19 2015,17:40)

QUOTE

Oddly artistic framing choice there. Highlighting the futility of bettering ourselves when considering the insignificance of our place in the universe?

Nailed it.

Posted by Malcolm on Dec. 19 2015,16:13

QUOTE

the wife who thinks I am having some sort of midlife crisis with all the recent lifting

Nailed it.

Posted by GORDON on Dec. 19 2015,19:13

(Malcolm @ Dec. 19 2015,19:13)

QUOTE

the wife who thinks I am having some sort of midlife crisis with all the recent lifting

Nailed it.

You're about to get front row seats to the gun show.

Posted by Malcolm on Dec. 19 2015,20:00

(GORDON @ Dec. 19 2015,21:13)

QUOTE

(Malcolm @ Dec. 19 2015,19:13)

QUOTE

the wife who thinks I am having some sort of midlife crisis with all the recent lifting

Nailed it.

You're about to get front row seats to the gun show.

Your .22s are headlining the event?

Posted by GORDON on Dec. 26 2015,05:51

(GORDON @ Dec. 10 2015,12:17)

QUOTE

Well, it's a goal to work toward. The biggest hurdle is going to be doing the flip turn in the middle of it. Right now I need to make sure I have a lot of air in my lungs for that.

The last couple workouts, the 25s with 0 breaths have been getting easier, and today when I was getting to the end of one of them I thought "fuckit" and went ahead and did a flip turn, and I got about 30% back before I stopped for a breath. 37m, or so, with a flip-turn in the middle. I will reach my goal.

After a minute-long rest I was curious and timed myself on a 25... it was 22 seconds. Still shit, but it's about 8 seconds faster than what I was doing a month ago. I still have about 25 pounds of fat to lose so I assume that will help.

Posted by TheCatt on Dec. 26 2015,06:49

(GORDON @ Dec. 26 2015,08:51)

QUOTE

Nice.

22s isn't bad for an in-pool start 25yard. I think I do 16 now.

Posted by GORDON on Dec. 29 2015,10:52

So the workout room has big windows overlooking the pool, and I always check out the sitch before I head down for laps... see how crowded it is, and whatnot. I get a good view of everybody in the pool.

What's the deal with old fuckers using these hand paddles during laps, and half of them using swim fins? Doesn't that just make it take less work to do your laps, and if so, what's the point?

I see half those fuckers not even kicking while they swim, just dragging their legs behind them like two dead lumps of flesh.

I even saw one dude in the pool with a fucking snorkel in the middle of his face attached to his goggles. Never saw that before.

Posted by GORDON on Dec. 29 2015,16:50

(GORDON @ Dec. 26 2015,08:51)

QUOTE

(GORDON @ Dec. 10 2015,12:17)

QUOTE

Well, it's a goal to work toward. The biggest hurdle is going to be doing the flip turn in the middle of it. Right now I need to make sure I have a lot of air in my lungs for that.

Know what... correction. If 70 laps is a mile in that pool, as it is posted, that means each length is 75 feet, which is 25 yards, not meters. Yards are longer. I did 25 yards in 22 seconds.

Posted by thibodeaux on Dec. 29 2015,16:53

(GORDON @ Dec. 29 2015,13:52)

QUOTE

What's the deal with old fuckers using these hand paddles during laps, and half of them using swim fins? Doesn't that just make it take less work to do your laps, and if so, what's the point?
...
I even saw one dude in the pool with a fucking snorkel in the middle of his face attached to his goggles. Never saw that before.

I think I heard my mother in law say she does laps with fins and a snorkel. Not kidding.

Posted by GORDON on Dec. 29 2015,16:56

So like your weighted-incline-treadmill question... does doing more laps with less effort = a better workout, or what?

Posted by TheCatt on Dec. 29 2015,17:25

(GORDON @ Dec. 29 2015,19:50)

QUOTE

Know what... correction. If 70 laps is a mile in that pool, as it is posted, that means each length is 75 feet, which is 25 yards, not meters. Yards are longer. I did 25 yards in 22 seconds.

Yards are shorter.

Posted by TheCatt on Dec. 29 2015,17:30

(GORDON @ Dec. 29 2015,13:52)

QUOTE

What's the deal with old fuckers using these hand paddles during laps, and half of them using swim fins? Doesn't that just make it take less work to do your laps, and if so, what's the point?

Hand paddles make it harder.

Fins can function similarly and make it a different/harder workout. Or they can make it a lot easier. It depends on how they are used. But it lets you move against a lot more water, which can work your muscle harder.

QUOTE

I see half those fuckers not even kicking while they swim, just dragging their legs behind them like two dead lumps of flesh.

For distance, that's practically good form. You don't want to use your legs much, particularly if you are a triathlete.

QUOTE

I even saw one dude in the pool with a fucking snorkel in the middle of his face attached to his goggles. Never saw that before.

Many old people have flexibility issues, particularly in their neck, so this make breathing easier.

Posted by GORDON on Dec. 30 2015,04:59

(TheCatt @ Dec. 29 2015,20:25)

QUOTE

(GORDON @ Dec. 29 2015,19:50)

QUOTE

Know what... correction. If 70 laps is a mile in that pool, as it is posted, that means each length is 75 feet, which is 25 yards, not meters. Yards are longer. I did 25 yards in 22 seconds.

Yards are shorter.

I'm trying to figure out if I never knew that or if I had a brain fart.

I know a kilometer is shorter than a mile.

Or do I?

Posted by TheCatt on Dec. 30 2015,05:57

(GORDON @ Dec. 30 2015,07:59)

QUOTE

(TheCatt @ Dec. 29 2015,20:25)

QUOTE

(GORDON @ Dec. 29 2015,19:50)

QUOTE

Know what... correction. If 70 laps is a mile in that pool, as it is posted, that means each length is 75 feet, which is 25 yards, not meters. Yards are longer. I did 25 yards in 22 seconds.

Yards are shorter.

I'm trying to figure out if I never knew that or if I had a brain fart.

I know a kilometer is shorter than a mile.

Or do I?

You know nothing, Gordon Snow.

Posted by GORDON on Dec. 30 2015,16:17

(TheCatt @ Dec. 30 2015,08:57)

QUOTE

(GORDON @ Dec. 30 2015,07:59)

QUOTE

(TheCatt @ Dec. 29 2015,20:25)

QUOTE

(GORDON @ Dec. 29 2015,19:50)

QUOTE

Know what... correction. If 70 laps is a mile in that pool, as it is posted, that means each length is 75 feet, which is 25 yards, not meters. Yards are longer. I did 25 yards in 22 seconds.

Yards are shorter.

I'm trying to figure out if I never knew that or if I had a brain fart.

I know a kilometer is shorter than a mile.

Or do I?

You know nothing, Gordon Snow.

Just don't ever put me on the NASA team that is on a joint project with the European Space Agency to design a Mars probe.

Posted by GORDON on Dec. 30 2015,16:31

So it turns out I'm a pretty big deal in the gym. Allow me to explain.

This morning it is about as crowded as usual. Me and maybe 15 other people are in the gym, maybe 2/3 of them north of 60. It is my "main" day so I am just doing a circuit of the machines... my "I don't want to think" day so I just do them in order, as usual. As I said before I just do 3 sets of 12... "I don't want to think"... then I move on to the next machine in line. It is not unusual once or twice for some old fucker to jump in to the machine I was going to hit within 20 seconds... but I am used to that and my routine is to just jump over the fault, ahead one position, and backtrack when he is done.

But not today.

Today, every machine had some fucker jumping ahead of me as I was about to move on. Every fucking time. And the machines are positioned so you don't work the same muscle group twice in a row... it is hard to do flys and move directly on to the bench press, for example. But these fuckers kept screwing up my order. And it was rarely the same fucker twice. But it wasn't until I was 80% done that I realized what a big deal I was... I had 4 machines to go, and it was time to get on the 4th-to-last machine, and old fuckers, at the same time, got on ALL FOUR MACHINES, ahead of me. And they were all slow. And stupid. And had tunnel vision. And they would put on minimal weight and not even do anything, just let their old, palsied Parkinson's limbs twitch and make the weight cable jerk around. Point being, I don't mind people working hard, but as always, I hate fucking tourists just being roadblocks.

So I got to thinking... getting cut off once or twice in even a lightly crowded gym is not unusual, but today has been every machine, and now, at the end, they completely cut me off from the end of my workout. I looked around and couldn't even see anyone else, everybody left was directly in my way. It can't be happenstance, it happened more than once. It can't be coincidence, for them to all converge on my last 4 machines all at once suggests forethought and planning... enemy action.... which I don't think these old, rigid, calcified, spongiform, rotting brains are capable of. They aren't as intelligent as ants. So what could be causing all of these walking dead to continuously be cutting me off, today?

Then it finally occurred to me.... it is because in their world of aged darkness, I am like a bright, shining light of health, fitness, life, and gunshow. They are drawn to me, they know not why, but they yearn to be near me like some font of hope and light, yearning to drink from my luminescence. They probably aren't even aware that they are doing it, but their dull eyes are drawn to me, and they lumber to be near me, like starving men to banquet, possibly in hopes of draining my life force.

So yeah, I'm a pretty big deal.

Posted by GORDON on Dec. 30 2015,16:37

(TheCatt @ Dec. 29 2015,20:30)

QUOTE

(GORDON @ Dec. 29 2015,13:52)

QUOTE

What's the deal with old fuckers using these hand paddles during laps, and half of them using swim fins? Doesn't that just make it take less work to do your laps, and if so, what's the point?

Is this why scuba divers wear fins, to make swimming harder?

QUOTE

I see half those fuckers not even kicking while they swim, just dragging their legs behind them like two dead lumps of flesh.

For distance, that's practically good form. You don't want to use your legs much, particularly if you are a triathlete.

Yeah, when I see these old fat people I am thinking "triathlete."

I kick because I feel it working my leg and ass muscles when I do. I need that.

Posted by TheCatt on Dec. 30 2015,16:48

(GORDON @ Dec. 30 2015,19:37)

QUOTE

Is this why scuba divers wear fins, to make swimming harder?

QUOTE

I see half those fuckers not even kicking while they swim, just dragging their legs behind them like two dead lumps of flesh.

For distance, that's practically good form. You don't want to use your legs much, particularly if you are a triathlete.

Yeah, when I see these old fat people I am thinking "triathlete."

I kick because I feel it working my leg and ass muscles when I do. I need that.

They do it to get higher top speed, so they can avoid currents. There's a point where it helps make things more efficient, yes, but there's also a point where you can make it more of a leg workout than it is otherwise, as well.

Posted by GORDON on Dec. 30 2015,17:29

Also I hurt my arm yesterday or the day before. On the curling machine, there's no way to begin the first rep without your arms being straight out, so if you are doing enough weight to make it a good set, you are putting a lot of strain on the first rep getting the set started. Well, I think I strained something, today I couldn't curl a thing with my left arm without some pretty good pain near my elbow. So. That sucks. Another few weeks for that to work itself out, I presume.

40 aint no joke.

Now that I think about it, one could probably stand up and get the bar out of the full-extended station, then sit down into the curl motion without straining your ligaments really hard..... but I think I am done with that machine. I'll just do some good dumbbell curls instead from now on.

Posted by TheCatt on Dec. 30 2015,18:21

(GORDON @ Dec. 30 2015,20:29)

QUOTE

I partially tore a bicep a couple of years ago.

It hurts for days... and days...

Posted by GORDON on Jan. 01 2016,11:29

Took a day off the workout and took my kid to the pool instead... I need to assess his skillz and get him ready for scuba lessons in April. He did 4 laps like he needed to, I just need to work on his strength, water confidence, and lung capacity, now. I had him fetching a 5lb rubber ball from the deep end until his lips were purple.

Man it's a lot easier swimming laps when you don't do a full workout before you even hit the pool. It was strange swimming a lap with him and my arms weren't already fatigued before I even started.

Posted by Malcolm on Jan. 01 2016,11:32

QUOTE

Man it's a lot easier swimming laps when you don't do a full workout before you even hit the pool.

Well duh. That's your muscles cheating for your cardiovascular system.

Posted by GORDON on Jan. 01 2016,11:36

(Malcolm @ Jan. 01 2016,14:32)

QUOTE

Man it's a lot easier swimming laps when you don't do a full workout before you even hit the pool.

Well duh. That's your muscles cheating for your cardiovascular system.

Mostly it's my shoulders, too. For some reason I decided to make lap day also be shoulder day. I wonder what my 25 time would be if I actually hit it just warmed up instead of worn out.

Posted by Malcolm on Jan. 01 2016,11:56

I always do strength training before cardio to minimize the muscle cheat factor. I haven't done cardio without lifting prior in ... damn, I can't even remember.

Posted by GORDON on Jan. 01 2016,11:59

(Malcolm @ Jan. 01 2016,14:56)

QUOTE

I always do strength training before cardio to minimize the muscle cheat factor. I haven't done cardio without lifting prior in ... damn, I can't even remember.

Good to know I'm accidentally doing something right.

Back in the day I would do light cardio as a warmup for the lifting... 20 minutes on the stairmaster, or whatever. Get my blood pumping.

But any more I don't like the cardio machines as much, and I like swimming. I've never been a lap swimmer before, but now I am digging it. It feels natural movement in a way that the machines do not.

Posted by Malcolm on Jan. 01 2016,12:06

Gym I go to used to be in a different building half a block down the road. That joint was formerly a US Track and Field-something biz, so it had an indoor track around the circumference of the second floor. Not a proper 4-lap one, mind you (I think it was 14 laps), but it beat the hell out of machines. Then they had a new place built with everything except a fucking indoor track. I can adjust levels on the elliptical, I guess, but it feels shittier.

Decent warmup for lifting is simply lifting less weight with fewer reps. If you want to shake down everything at once, a few minutes of moderate jogging did fine for me. My rule for warming up is that if I'm sweating, I'm overdoing it. Effort should be saved for real work.

Posted by GORDON on Jan. 01 2016,12:09

Back when I was running track my warmup was to run an easy half mile, doing high knees, heel kicks, whatever... just loosen everything up. Those were the days.

40 aint no joke.

Posted by GORDON on Jan. 01 2016,13:13

I must have a deformed left ear... I can't get a left ear bud to stay in, no matter what size bud or ear clip or whatever I use. Always falls out when I lay vertically on my back, frequently falls out when I just bend over, or, like, move.

So I'm going to try these. Got an ear clip around thing. Got plenty o' Amazon gift cards for xmas. I feel I can experiment without risking my own money.

< http://smile.amazon.com/gp/product/B00XZHQAMC >

Posted by GORDON on Jan. 01 2016,19:49

1. Noticed the high school swim team peeps using little stubby fins during their workout yesterday. According to the whiteboard they were doing 10k of laps that day.

2. At the sporting goods store tonight I saw those little stumpy fins for sale, and the box said they build leg muscles.

So ok, I guess.

Old fat people should still stay out of my lane though if all they want to do is socialize.

Posted by GORDON on Jan. 02 2016,06:23

I hit a "stride" or whatever for the first time today. During my 20 minutes of warmups at 50%ish power, my ability to continuously swim is pretty much limited to my breath... I can usually go 2 or 3 full laps but then I need to stop for 45 seconds and breathe hard. I make the decision about whether I am going to do the flip-turn and proceed, or take a breather, as I approach the wall.

Well today I never felt like I needed to stop... I was never starving for O2. So yay. Milestone.

Posted by Malcolm on Jan. 02 2016,09:17

Do it for a week solid and you can call it a plateau.

Posted by TheCatt on Jan. 02 2016,12:00

Running was hell on my knees, so I went back to biking. Need to get back in the pool as well.

Lifting, right now just lat pull downs (mix of wide and narrow grip to vary the muscle somewhat) + bench press. I can't do legs, so I'm not sure how much I can do of a routine.

Nice, Gordon. Now swim a mile

Posted by GORDON on Jan. 02 2016,13:18

(TheCatt @ Jan. 02 2016,15:00)

QUOTE

Nice, Gordon. Now swim a mile

Goals!

Posted by GORDON on Jan. 07 2016,10:57

(TheCatt @ Jan. 02 2016,15:00)

QUOTE

Lifting, right now just lat pull downs (mix of wide and narrow grip to vary the muscle somewhat) + bench press.

Lat pulldows: wide grip = work the lats harder. close grip=work the biceps harder.

Same with bench... the wider the grip, the more you are working chest muscles, and not triceps.

My legs have been feeling great since I started all the individual things for the first time since I had my nerve disease... I am doing leg extensions, leg curls, whatever that thing is where you squeeze your thighs together like Suzanne Sommers with the thigh master, the exercise that is the opposite of that motion (that placard is missing from the machine so I don't know what it is called), and finally the squat sled. I can feel actual muscle mass in my legs, now. It's neat.

++++

Left elbow joint is still bothering me... I am thinking it may be cartilage related... so for curls I dropped to about 60% of my usual, and I am doing very slow concentration curls... like 4 seconds per rep. My shit is still burning but I am not feeling the pain at the joint. I don't want to lose what progress I have made.

++++

I hit a low of 216 pounds before the holiday break, but then all those goddam xmas dinners, I was back up to 224 at one point, feeling bloated. Was back down to 217 this morning, so yay. Goal:190... my Marine weight. I don't know if that is realistic, but we will see.

++++

A couple new cute chicks in the gym since the new year, I hope they stick it out. Also a few fat chicks stuffed into yoga pants. Blech. Lots of new dudes, and I even saw one posing in the mirror this morning, and he had no business posing, yet. Douche. It is getting to the point where I and the handful of other people I have seen in there 6 days a week for the last 6 months are all nodding to each other knowingly.

Posted by Malcolm on Jan. 07 2016,11:03

QUOTE

whatever that thing is where you squeeze your thighs together like Suzanne Sommers with the thigh master, the exercise that is the opposite of that motion

Moving the legs in is hip adduction, moving out is abduction.

Posted by GORDON on Jan. 07 2016,11:06

I knew it was abby-something, but couldn't remember.

Posted by GORDON on Jan. 08 2016,12:13

Ok, I think I want to adjust the routine. I am hitting the lap pool with muscles, especially shoulders, already exhausted

Here's the current routine, exactly:

Monday, Wednesday, Friday:

(3/12 = three sets of twelve reps)
(Takes about 1 hour 5 minutes)

- 15 minutes stretching. Yes, I know there were studies about stretching after.
- Tricep machine, 3/12
- Curls... was the machine but my elbow hurts, now doing lighter, slow dumbbell curls. 3/12
- Shoulder press machine 3/12
- Back extensions... reverse situps... roman chair... whatever it's called. 3/20. Hard.
- Flies machine, set to work up higher on my pecs. 3/12
- Lat pulldowns, wide grip. 3/12
- Seated bench press. Mid/low chest, wide grip. Doing the entire stack. 3/12.
- Seated rows. 3/12
- Stomach crunch machine. Doing the entire stack. 3/20
- Thigh Master machine 3/12 (abby-something)
- Reverse of the thigh master 3/12
- Squat thread 3/12

But Tuesday/Thursday/Saturday are my lap swimming days, but before I hit the pool I am doing this in the gym (takes about 50 minutes):

- 15 minutes stretching
- Concentration curls, really slow with lighter weight cuz of hurt elbow 3/12
- Shoulder extensions, or whatever they are called. Two dumbells, arms straight, raising them up sideways. 3/12
- Wrist curls 3/20
- Shoulder... straight forwards. Like to my sides, but dumbbells straight ahead this time. 3/12
- Dumbbell rows... not sure what called... bent over the bench, one knee on it, lifting a dumbbell to hit my traps. 3/15 or so... I use the same dumbbell I curl with, and it is too light for that exercise so I do more.
- Lat pullovers 4/12. Using a single dumbbell, I do 2 sets each with each hand gripping it with the other stabilizing.
- Seated preacher curl with curling bar... like that vid I made... 3/20, pretty light. Mostly just motivational.
- Inclined situp bench 3/20
- Leg extension 3/12
- Leg curl 3/12

And then I hit the pool after wailing on my shoulders in the gym, and my shoulders are already worn out in the first lap.

So I am wondering this:

M/W/F
Maybe do all my hard shoulder dumbell shit on top of the machines, but drop the 3 leg machines...

T/Th/Sat
Do all the leg shit, some curls.... and I dunno.... but save my shoulders for the pool.

I don't know.

I am a creature of habit and don't like shaking things up that works but it would be more fun swimming if I didn't start with dead shoulders.

Posted by GORDON on Jan. 09 2016,05:24

This morning in the pool I realized the best solution might be to put a tampon in my vagina and just do the damned work.

Posted by GORDON on Jan. 09 2016,10:09

Went BACK to the Y to take my kid to swim lessons, and we were socializing afterwards with the local preacher and his wife... we also know them/their kids through cub scouts, and the fact the cub scouts operate out of their church (preacher's wife is a big ol' perv, btw...). Anyway, we were all walking out the door and the receptionist told me "bye" by name, and I told her I'd see her Monday... and then I looked the preacher in the eye and said, "Because I always rest on the 7th day, if you know what I mean."

Posted by GORDON on Jan. 12 2016,16:49

(GORDON @ Dec. 30 2015,20:29)

QUOTE

Also I hurt my arm yesterday or the day before.

Is there such a thing as "swimmer's elbow?" I am feeling my elbow joints getting irritated by hard arm strokes.

40 aint no joke.

Also, today I did a full length, flip turn, then made it to the point where the shallow end begins to slope toward the deep end. Maybe... 3rd of the pool? with no breathing. I am going to make the breathless 50 my bitch within a few more months. Fuck you, cardio vascular inefficiency.

Posted by TheCatt on Jan. 12 2016,16:55

I think it's just called getting old.

Posted by thibodeaux on Jan. 12 2016,17:07

(GORDON @ Jan. 09 2016,13:09)

QUOTE

(preacher's wife is a big ol' perv, btw...).

Ok...wtf?

Posted by GORDON on Jan. 12 2016,17:28

I've already said too much.

Posted by GORDON on Jan. 13 2016,16:54

What kind of person uses a "Weight Gainer" like this? I am trying to build muscle mass but also lose fat, so really I want to lose weight, so do I stay away from this for now, or what? Is this just for scrawny people trying to put on a few pounds? I don't even know.

< http://www.costco.com/Arnold-....12.html >

Posted by GORDON on Jan. 13 2016,18:02

So who uses a swim cap? My hair is starting to feel like a hay stack.

Posted by Malcolm on Jan. 13 2016,18:12

(GORDON @ Jan. 13 2016,18:54)

QUOTE

Yes. Gabe from PA chatted about it a couple years back I think. It's also for serious weight lifters. Some of the Olympic dudes go through ungodly amount of egg whites, usually in < this form >.

Posted by TheCatt on Jan. 13 2016,18:48

(GORDON @ Jan. 13 2016,21:02)

QUOTE

So who uses a swim cap? My hair is starting to feel like a hay stack.

I do. Well, i did. I haven't swum regularly since I cut my hair.

< I use UltraSwim >

Posted by GORDON on Jan. 13 2016,19:02

(GORDON @ Jan. 01 2016,16:13)

QUOTE

So I'm going to try these. Got an ear clip around thing. Got plenty o' Amazon gift cards for xmas. I feel I can experiment without risking my own money.

< http://smile.amazon.com/gp/product/B00XZHQAMC >

LOVING these. They are perfect. The "bud" part doesn't jam into your ear hole, they are just held firmly yet softly against it by the wraparound part. They are adjustable but they don't jiggle at all, and the default bud-size and ear frame work perfectly the way they came. They don't squeeze at all, I can't feel them.

Perfect.

Posted by GORDON on Jan. 13 2016,19:42

I found a site that did lab stuff and ranked all kinds of workout supplements.

< https://labdoor.com/rankings/protein >

Posted by GORDON on Jan. 14 2016,09:31

(TheCatt @ Jan. 12 2016,19:55)

QUOTE

I think it's just called getting old.

This morning I learned that if I rotate my arm about 5 degrees, I don't trigger whatever ever it is I stressed, and I get no pain when curling. So whew. I was worried I wouldn't be able to keep gaining the bicep mass.

Posted by TheCatt on Jan. 18 2016,10:43

I bought a< bike trainer > last Fall when it was on sale. Used it a few times off and on, but had decided to train for a 5k, and my knees fared so poorly I barely wanted to ride.

I got serious again over the holidays, and started riding every day. Some days as little as 6 miles (<30 minutes), some days more. Last week it all started clicking again. I biked 126.2 miles last week, and dropped another 29 miles today. It's kinda fun. I'm using < Zwift > which makes my bike pretend that it's on real terrain (gets harder going up hills, etc), and you can race other people, select workout modes, etc.

Probably no coincidence that I've dropped 12 pounds since NYE.

Posted by Leisher on Jan. 18 2016,10:53

Zwift looks cool. Wish it supported my bike.

Posted by TheCatt on Jan. 18 2016,14:53

It's pretty cool. I haven't done much with the social features (I like to ride and watch TV/Movies at the same time), but the Strava integration is pretty useful for me. I like to see my distance/PRs.

Posted by GORDON on Jan. 18 2016,17:16

Changed up the routine a bit... I used the assisted-pull up-rack instead of lat pull-downs, today.

Weeeeeee.

Posted by GORDON on Jan. 22 2016,08:15

(GORDON @ Jan. 12 2016,19:49)

QUOTE

Also, today I did a full length, flip turn, then made it to the point where the shallow end begins to slope toward the deep end. Maybe... 3rd of the pool? with no breathing. I am going to make the breathless 50 my bitch within a few more months. Fuck you, cardio vascular inefficiency.

Yesterday did the flip-turn and made it half way back down the pool. I'm probably going to give myself a stroke.

Posted by GORDON on Jan. 23 2016,06:10

(GORDON @ Jan. 22 2016,11:15)

QUOTE

Yesterday did the flip-turn and made it half way back down the pool. I'm probably going to give myself a stroke.

Did it twice today. And, I'm recovering quickly. I'm ready to turn around and do it again in 60 seconds. That's cool. I almost feel not old, which is nice.

I've been doing 40 minute swim workout since I started, months ago. 20 min/warmup, 10 min/anaerobics, 10 min/sprints. I haven't really been feeling it lately. So I bumped everything by 5 minutes.... yeah, I am feeling it again. 55 minutes in the water. When I am doing sprints I alternate 50/25/25 with 20 seconds rest in between.... for the last 7 minutes I can hear myself grunting in the water with each stroke. I wonder if anyone else can hear it.

Posted by GORDON on Jan. 24 2016,14:22

I got an inversion table the other day.... back pains all my life, and I don't know any guys who want to pick me up and stretch out my back for me, and I always wanted to try one, and the sporting goods stores I've been in always have them locked down so you CAN'T try them, so I decided fuck it, bought one for like $120.

So most days I am dealing with some pinched nerve or another, in any given part of my spine. It is so common I usually don't even register it. Just another random pain. So today I was feeling a pinched nerve up near my neck, radiating out to my left scapula. I thought, "Welp, let's see what the inversion table has to say about it." After about 10 minutes being upside down at about negative 45 degrees, I right side upped myself, let the blood drain from my head and my inner ear equalize... and no pain. For the first couple minutes inverted I can actually feel my spine decompressing, my body stretches and I can feel myself getting taller against the padded backboard.

I got this specific one:

< http://www.amazon.com/gp/product/B003QCI4GG >

I built it in about an hour (with my own socket set and allen wrench driver... save yourself lots of work), it'll hold 300 pounds, and feels solid enough at 215 pounds. My only problem, which none of you will have, is that since I have almost no nerve control below my knees, my ankles are extremely weak, and hanging upside down from my ankles puts a ton of negative pressure on them, and it kinda hurts. I throw on some heavy duty workboots to spread the pressure around and make it tolerable. I am pondering some sort of strap around my waist to take off some of that pressure, but whatev.

The only real problem I am having with this thing is that it is kind of big, and doesn't really get very compact when folded up. I don't have a good spot for it. I need to build a huge garage with a workout corner.

Posted by GORDON on Jan. 27 2016,07:44

Last couple days I have noticed my stretches getting deeper, and easier, and it has been easier to take a breath...

Oh yeah, I am losing my gut and it is taking pressure off my diaphragm when I am doubled over. Nice.

Posted by TheCatt on Jan. 27 2016,09:48

Nice!

I biked 100km this morning. I'm toasted... but it went well overall. 3:22 time. The weird thing is calories.
The biking app says I burned about 1750 calories.
Strava says I burned 1,998 calories.
FitBit says I burned 3,219 calories.

All of the 3 apps know my weight. The first 2 know how much "work" I did in watts/kilojoules. The last one knows what my heart-rate was during the 200 minutes.

I've got to think I burned at least 2,000 calories. 10 per minute seems a reasonable minimum for level of effort, and I went pretty hard. But 16 per minute seems high.

I dunno, but I'd bet the world of weight loss would be easier if calorie measurements (both in and out) were more accurate.

Posted by GORDON on Jan. 27 2016,10:38

(TheCatt @ Jan. 27 2016,12:48)

QUOTE

FitBit says I burned 3,219 calories.

Where are you wearing a fitbit that it can tell you are bicycling? I ask because there isn't much arm movement for it to detect kinetic motion. Or do you program it like that?

Posted by GORDON on Jan. 28 2016,16:41

(GORDON @ Jan. 22 2016,11:15)

QUOTE

(GORDON @ Jan. 12 2016,19:49)

QUOTE

Yesterday did the flip-turn and made it half way back down the pool. I'm probably going to give myself a stroke.

Today: made it to the start of the ramp down, then did 10 more strokes, which took me a few feet past the center of the pool, near as I can tell. There are no distance tick marks on the bottom of the pool. Anyway, I reckon... 40 yards, no breathing, flip turn in the middle.

50 yards goal is in sight.

Posted by TheCatt on Jan. 28 2016,18:20

(GORDON @ Jan. 27 2016,13:38)

QUOTE

(TheCatt @ Jan. 27 2016,12:48)

QUOTE

FitBit says I burned 3,219 calories.

Where are you wearing a fitbit that it can tell you are bicycling? I ask because there isn't much arm movement for it to detect kinetic motion. Or do you program it like that?

It has a heart rate monitor. So it can tell my heart is working, but not what I'm doing. Although, it is smart enough to know I'm not walking/running due to lack of movement.

Posted by GORDON on Jan. 28 2016,18:25

I see. So just monitoring heart rate, it can try to estimate how much work you are doing, and how many calories you are burning? Doesn't seem like enough data points to be drawing conclusions.

Posted by TheCatt on Jan. 28 2016,19:19

(GORDON @ Jan. 28 2016,21:25)

QUOTE

I see. So just monitoring heart rate, it can try to estimate how much work you are doing, and how many calories you are burning? Doesn't seem like enough data points to be drawing conclusions.

Well... heart rate and weight should be a good estimate of work being done.

Imagine 3 different 200 lb people. One a professional soccer player, one a weekend warrior, and the other fresh off a couch.

Make them all run 3 miles.

Is calories a product of 3 miles by 200 lbs? Or of how efficiently they move those 200 lbs over 3 miles? And what can serve as a proxy for that effort? Heart rate? Why not?

Posted by GORDON on Jan. 29 2016,05:00

As I understand it, all 3 people would burn the exact same calories to do the exact same work moving the exact same weight from A to B. Some people will just burn those calories easier than others, due to being more fit. The soccer player may not see his heart rate go over a hundred, while the couch tater with 33% body fat might be hammering along at 220, about to die. Fitbit would make a lot of different assumptions about these people, no?

Posted by TheCatt on Jan. 29 2016,06:22

(GORDON @ Jan. 29 2016,08:00)

QUOTE

As I understand it, all 3 people would burn the exact same calories to do the exact same work moving the exact same weight from A to B.

No. This just cannot be true.

If you think about work in terms of force over distance, your line of thinking would be true. But that assumes that the efficiency of the person/thing doing the work is the same. I'm arguing that the efficiency of the person matters. The soccer player will be able to do the same EFFECTIVE amount of work (moving 200 lbs 3 miles) than the others more efficiently, therefore burning fewer calories.

Posted by Vince on Jan. 29 2016,06:29

I agree with Catt, but I think it gets more complicated that the very limited technology of these gadgets can measure. Take The Rock for example. His weight is pretty hefty, but it's damn near all muscle. He published his diet some time back and it was 5 meals a day at over 7k calories. I doubt his heart rate gets as high as the couch potato mentioned above, but his metabolism burns way more calories just sitting than the average mortal.

Posted by Malcolm on Jan. 29 2016,07:26

QUOTE

He published his diet some time back and it was 5 meals a day at over 7k calories. I doubt his heart rate gets as high as the couch potato mentioned above, but his metabolism burns way more calories just sitting than the average mortal.

He also works out like a fiend in between with a pretty set schedule and diet.

Posted by GORDON on Jan. 29 2016,07:48

I'm not convinced yet.

Let's narrow it down to something more easily quantifiable... bench pressing a 200 pound barbell, once. It is going to take exactly X amount of work to lift that bar... no more, no less. A body builder is going to do it easily. A noob is going to huff and puff and raise his heart rate, but no more work was done... one machine was just more efficient than the other to do the same work.

I figured that is why you mentioned body weight in your 3-mile-run example... the same weight is being moved from A to B, therefore the exact same work is required.

Posted by GORDON on Jan. 29 2016,07:52

I want to say I had this exact conversation about 15 years ago with a physical therapy PhD guy, and 1) I never verified any of what he said, and B) I assumed he knew what he was talking about.

And III) My memory isn't perfect and I could be misremembering. But work performed is work performed, some people breathe hard, others don't, but the same work is performed.

Posted by GORDON on Jan. 29 2016,08:05

We need to "Ask an Expert" before this debate goes too much farther. We've each stated our understanding. We need a judge's ruling.

Posted by TheCatt on Jan. 29 2016,08:35

(GORDON @ Jan. 29 2016,10:48)

QUOTE

A body builder is going to do it easily. A noob is going to huff and puff and raise his heart rate, but no more work was done... one machine was just more efficient than the other to do the same work.

You just made my point. The less efficient newb will expend more energy due to being less efficient, despite doing the same amount of work.

QUOTE

I figured that is why you mentioned body weight in your 3-mile-run example... the same weight is being moved from A to B, therefore the exact same work is required.

You're equating result without output. I submit they are different.

Posted by TPRJones on Jan. 29 2016,08:52

QUOTE

A body builder is going to do it easily. A noob is going to huff and puff and raise his heart rate, but no more work was done...

All that huffing and puffing and struggling and faster heart rate takes more wasted calories than the simple calm lift of the body builder. The question is are those wasted calories enough to be worth measuring or are there few enough that they are hardly more than statistical noise.

Posted by GORDON on Jan. 29 2016,08:53

(TheCatt @ Jan. 29 2016,11:35)

QUOTE

(GORDON @ Jan. 29 2016,10:48)

QUOTE

You just made my point. The less efficient newb will expend more energy due to being less efficient, despite doing the same amount of work.

I never said anything different... I think. Since you argued I assumed you disagreed.

As for result <> output, I don't know. I think it takes X amount of force to lift a given weight, no more, no less. So this is where we need someone who knows what they are talking about.

Posted by GORDON on Jan. 29 2016,08:54

(TPRJones @ Jan. 29 2016,11:52)

QUOTE

A body builder is going to do it easily. A noob is going to huff and puff and raise his heart rate, but no more work was done...

All that huffing and puffing and struggling and faster heart rate takes more wasted calories than the simple calm lift of the body builder.

I grant you wriggling around trying to push is a small expenditure of energy, but if one were to isolate the muscle being worked, it still takes X amount of force to lift the weight... if the muscle is capable of doing it at all.

Posted by Malcolm on Jan. 29 2016,08:55

QUOTE

The less efficient newb will expend more energy due to being less efficient, despite doing the same amount of work.

In the amateur, the circulatory system will work harder to oxygenate the blood, ship it to the muscles, and recover. As his heart gets better at moving the blood around, it'll adjust to the stress and maintain a steadier rhythm while the iron's being pumped or pool is being swam. The best example would be pitting a regular marathon runner versus a sedentary office dreg over a 5K. I guaran-goddamn-tee you the marathon man will have barely broken a sweat and the other guy will be dead on his feet.

It doesn't matter if I'm benching a 100 pounds or an Olympic weightlifter is doing it, in theory the same amount of energy (in terms of joules and watts) is required ... if the technique and movements are the same.

Posted by Malcolm on Jan. 29 2016,08:56

(GORDON @ Jan. 29 2016,10:54)

QUOTE

(TPRJones @ Jan. 29 2016,11:52)

QUOTE

A body builder is going to do it easily. A noob is going to huff and puff and raise his heart rate, but no more work was done...

All that huffing and puffing and struggling and faster heart rate takes more wasted calories than the simple calm lift of the body builder.

Your muscles need fuel. How it gets there counts for a bit.

Posted by TPRJones on Jan. 29 2016,08:57

QUOTE

...if the technique and movements are the same.

That would only be true if there's no difference between the trained runner and the office slug. There are differences.

Posted by GORDON on Jan. 29 2016,09:01

(Malcolm @ Jan. 29 2016,11:56)

QUOTE

(GORDON @ Jan. 29 2016,10:54)

QUOTE

(TPRJones @ Jan. 29 2016,11:52)

QUOTE

A body builder is going to do it easily. A noob is going to huff and puff and raise his heart rate, but no more work was done...

All that huffing and puffing and struggling and faster heart rate takes more wasted calories than the simple calm lift of the body builder.

Your muscles need fuel. How it gets there counts for a bit.

Ok, I agree that a triphammer heartbeat is burning a few more calories overall... but I don't think enough to count in this conversation. We're talking about the ATP/energy a muscle needs to perform a task, like lifting a weight. I say it is the same whether weak or strong. Catt disagrees.

I'd even expand my statement to say that the weightlifter expends X amount of energy easily lifting a weight.... and the couch tater, even though he pushed REALLY FUCKING HARD, didn't even expend X amount of energy at all, if he couldn't lift the same weight.

Posted by TPRJones on Jan. 29 2016,09:16

QUOTE

We're talking about the ATP/energy a muscle needs to perform a task, like lifting a weight. I say it is the same whether weak or strong. Catt disagrees.

I don't think he does. Because we aren't. We're talking about how many calories are burned performing a task. I would assert that people in worse shape do so less efficiently and thus burn more calories doing so. The ATP/energy of the muscles is probably the same, but that's irrelevant because it's not where the proposed differences come from.

Posted by GORDON on Jan. 29 2016,09:18

Well I don't count excessive squirming and poor form as part of weight lifting... that stuff is extraneous. That's exercise + flailing. Triphammer heartbeat is a sign of poor cardio-vascular fitness. I dunno. Does that still count?

Posted by TPRJones on Jan. 29 2016,09:21

If you're talking about calories burned, then yes. Those things take calories. And this all started because of Catt measuring calories.

Posted by GORDON on Jan. 29 2016,09:21

I think just because you suffer a lot to run a mile when you are out of shape doesn't mean you did any more work or burned more or fewer calories that does a marthoner, you just suffered a lot to burn them.

Posted by GORDON on Jan. 29 2016,09:22

I don't think heart rate is a valid indicator, by itself, of how many calories you are burning. Which was my original observation.

Posted by Malcolm on Jan. 29 2016,09:28

(GORDON @ Jan. 29 2016,11:21)

QUOTE

If you want to talk work, people with more muscle and less fat have a way easier time jogging.

Posted by TheCatt on Jan. 29 2016,10:42

(GORDON @ Jan. 29 2016,12:22)

QUOTE

I don't think heart rate is a valid indicator, by itself, of how many calories you are burning. Which was my original observation.

I still disagree with regards to exercise. The efficiency of the work being done matters.

Take cars. You can take cars with the same weight, and they will consume more or less energy to get the same distance traveled (work).

Efficiency matters. Moving 100 lbs 2 feet will burn more calories in the inefficient person.

Posted by TheCatt on Jan. 29 2016,10:47

< Here you go Gordon, people have done science. >

QUOTE

2) Firstbeat Algorithm (Current – 2nd Generation): The Firstbeat algorithm is the most accurate Garmin device calorie measurement that can be done without external testing. But it’s actually not developed natively by Garmin. It’s developed by a Finish company (Firstbeat Technologies) that has its roots in calculations around Olympic athletes, specifically Nordic skiing. Their calculation uses user inputted variables including gender, height, weight and fitness class. It then combines this data with heart rate information from the ANT+ heart rate strap. Specifically, it evaluates the time between heart beats (beat to beat) to determine estimated MET (Metabolic Equivalent), which in turn is used determine actual work expenditure.

This makes the system one of the more accurate non-invasive options (read: doesn’t require a laboratory), within about 10% accuracy. Firstbeat has published a fascinating white paper detailing the technology and accuracy rates. This little snippet below though helps to show where the technology lies accuracy-wise – with it being right in the upper-middle compared to full-board lab operations on one end, and ‘distance/time’ calculations on the other end (click below to expand picture).

Heart rate matters.

Posted by GORDON on Jan. 29 2016,11:18

So it still only takes X amount of force to do any given job, but if you aren't up to the task, and flailing, and pushing your cardio vascular system to work harder to get more O2 to whatever muscles need it, you still burn more calories. Ok.

Posted by TPRJones on Jan. 29 2016,11:29

Yes.

Although, just to be a pain in the ass, I would also point out that muscle efficiency probably plays a small role. Well-toned muscle mass probably uses the energy more efficiently than unworked flab. But that particular difference is probably too small to matter much.

Posted by TheCatt on Jan. 29 2016,11:45

(TPRJones @ Jan. 29 2016,14:29)

QUOTE

I highly doubt your statement that it doesn't matter.

QUOTE

The efficiency of human muscle has been measured (in the context of rowing and cycling) at 18% to 26%. The efficiency is defined as the ratio of mechanical work output to the total metabolic cost, as can be calculated from oxygen consumption.

< Source >

People are horribly efficient engines, and that efficiency varies.

Posted by thibodeaux on Jan. 29 2016,16:04

It's all gut microbes, man.

Posted by GORDON on Jan. 29 2016,18:37

Happened to bump into a personal trainer tonight, and we were chatting, and I brought up today's discussion. I told her we'd been having a debate, and I told her what my original position was. She nods and says, "Yeah, that sounds right." Then I told her the counter position. She says, "Yeah, that sounds right."

She has big boobs.

Posted by TheCatt on Jan. 31 2016,12:06

< More data proving Catt is right >

QUOTE

We also see that elite lifters are more efficient users of their calories than mid-level lifters are.

Posted by TheCatt on Jan. 31 2016,15:18

Biked 519 miles this month. Dropped 16 pounds.

Amazing how much better I feel biking that much than I did back in Oct/Nov with ~10 miles a week of jogging.

Posted by GORDON on Feb. 03 2016,13:24

This says I should be eating over 100g of protein a day if I want to build muscle. Does that sound right?

< http://authoritynutrition.com/how-much-protein-per-day/ >

Posted by TheCatt on Feb. 03 2016,13:57

I've heard about 1g of protein per kg. So that sounds about right.

Posted by Malcolm on Feb. 03 2016,14:11

(GORDON @ Feb. 03 2016,15:24)

QUOTE

This says I should be eating over 100g of protein a day if I want to build muscle. Does that sound right?

< http://authoritynutrition.com/how-much-protein-per-day/ >

Provided you're a normal dude training in relatively normal ways (not going for Olympics or marathon training or such) and somewhere in the 2K calorie range daily, yes. I might peg it closer to 120g.

Posted by thibodeaux on Feb. 03 2016,16:19

There's no end of discussion on what's the magic number, based on your bodyweight or lean mass. But IMHO you probably can't eat too much protein. Simply b/c you just physically won't want to consume that much.

I use this site:
< http://www.1percentedge.com/ifcalc/ >

which lets you choose among
1g per lb bodyweight
1.5g per lb lean body mass
3g per kg bodyweight

All of which for me is a LOT of protein.

But long story short: you probably want AT LEAST 100g/day.

Posted by GORDON on Feb. 03 2016,17:12

I better start fitting in another scoop of protein powder per day.

I've been losing weight with 1.5 scoops (30-45g) in the late morning after working out, and then fasting until 6pm dinner, where there's always some sort of meat.... I just don't eat much.

So yeah, I better add another scoop early afternoon. Or maybe one in the early morning with my coffee and then another after the workout.

Posted by GORDON on Feb. 04 2016,08:56

(GORDON @ Jan. 28 2016,19:41)

QUOTE

(GORDON @ Jan. 22 2016,11:15)

QUOTE

(GORDON @ Jan. 12 2016,19:49)

QUOTE

Yesterday did the flip-turn and made it half way back down the pool. I'm probably going to give myself a stroke.

I psyched myself out and made it 16 strokes.... to the bottom of the ramp. I guestimate that is 75% of the length of the pool. I also guestimate 10 more strokes and I touch the wall. Maybe 2 weeks.

Posted by GORDON on Feb. 05 2016,11:51

211.0 pounds. I'm just barely making my weight goals these last few weeks.

Posted by GORDON on Feb. 17 2016,18:26

I am going to change up tomorrow in the lap pool... instead of an hour doing endurance/anaerobic/sprints, I am just going to do a mile. When I am doing my 25 minute, 60% power "warmup," I don't feel tired at all, I feel like I could do that pace all day. So I'm gonna try a mile.... I suspect I am doing about a half mile, as it is. I don't count, just keep an eye on the big timeclock on the wall.

Hardest thing is going to be counting the 35 laps. I tend to zone out and not think about it when doing the warmups.

Posted by TheCatt on Feb. 17 2016,19:08

DO IT!

36 laps.

Posted by GORDON on Feb. 18 2016,04:38

Sign on the wall says 35, but I'll do one more for Jesus.

Posted by TheCatt on Feb. 18 2016,05:23

(GORDON @ Feb. 18 2016,07:38)

QUOTE

Sign on the wall says 35, but I'll do one more for Jesus.

35 = 1750 yds, which is 10 yards short. So I always did 36 for my miles

Posted by GORDON on Feb. 18 2016,08:06

I guess I have a pretty effective pool workout, because 37 laps in 50 minutes was really fucking easy. I could have done another mile if I had the time and notion.

37? Yes. A couple times my mind wandered, "Am I on lap 16 or 17?" So just to be safe, I always assumed the lower number... And just to be super safe, I went to 37. I may have done 38 laps, total. I call it 75% chance.

Anyway, easy. :-)

Posted by TheCatt on Feb. 18 2016,09:00

Congrats! Now you just need to do it in 30 minutes instead

Posted by GORDON on Feb. 18 2016,11:12

I don't think I am ready to commit to the 30-minute-mile lifestyle. I'm not going to shave my legs, nor wear a swim cap, nor speedo to reduce drag. For that matter, my mp3 player probably drags as much as leg hair does, and I'm not losing that, either.

Posted by TheCatt on Feb. 18 2016,12:32

(GORDON @ Feb. 18 2016,14:12)

QUOTE

Yeah... those people do 15 to 17 minute miles.

I swim 27-29 minute miles when in shape.

Posted by TheCatt on Feb. 18 2016,15:48

You may want to check out resource for < swimming form >.

Posted by GORDON on Feb. 18 2016,16:06

That's interesting, and nothing like my stroke. He keeps that lead arm out front and almost uses tricep when it goes back.

< https://www.youtube.com/watch?v=mv_sDYHYzFw >

Posted by GORDON on Feb. 18 2016,16:12

Interesting read. I've never had any formal instruction on my stroke, so I'll be practicing this stuff when I hit the pool next... it almost has to help, because even a 30 minute mile would have me going at my sprint speeds, and from what I read today 30 minute miles aren't even very good, and I can't even imagine that. My form must be really, really shitty.

Posted by TheCatt on Feb. 18 2016,16:29

(GORDON @ Feb. 18 2016,19:12)

QUOTE

Yeah. I wouldn't say a 30 minute mile is shitty... I do 1500 in 24, and 1760 in 28 minutes. 30 minute mile is good for amateurs.

For comparison, in the triathlons I've done, I tend to be top 25% in swimmers. I did a 1.2 mile open water swim race (swimming only, so pretty decent swimmers), and the #1 swimmer finished in 27 minutes, I finished in 39 minutes (35th / 83).

So yeah, work on the efficiency of your stroke, and you'll get a lot faster. For comparison, when I sprint I do 100 yards / 2 laps in 1:17 - 1:25.

I do wear this style of swimsuit:

Switching from baggie ones saved me about 1-2 s per LENGTH of pool. Big difference.

Posted by TheCatt on Feb. 18 2016,17:21

(GORDON @ Feb. 18 2016,19:12)

QUOTE

Don't overdo it first day out, more than likely there are some muscles you aren't using the right way, and may tire out/get sore quickly.

Posted by GORDON on Feb. 18 2016,17:26

(TheCatt @ Feb. 18 2016,20:21)

QUOTE

(GORDON @ Feb. 18 2016,19:12)

QUOTE

Don't overdo it first day out, more than likely there are some muscles you aren't using the right way, and may tire out/get sore quickly.

As shitty as my form must, I still feel like I had a good workout, today. I'll ease into it.

Also hey 74 flip turns, today. I don't even think about them any more.

I can't provide video, but I can tell you my arm motions.... in the water it's a stiff arm, in a perfect arc, pivoting at my shoulder. Now that I am actually thinking about it, and I have seen video of good form, I can perceive how inefficient that is... half my power is in pushing my arm straight down, then back up.

I want to say I am already rolling my hips, but it's hard to be certain without video feedback.

Posted by TheCatt on Feb. 18 2016,17:57

(GORDON @ Feb. 18 2016,20:26)

QUOTE

in the water it's a stiff arm, in a perfect arc, pivoting at my shoulder. Now that I am actually thinking about it, and I have seen video of good form, I can perceive how inefficient that is...

Yeah, think of your hand and forearm as the blade of your paddle, and you want that part of your arms pulling as much as possible.

Arm entry is important as well, it should cut through the water, not causing turbulence.

When your arm is out of water, elbows high. That's your chance to rest your hand forearm.

QUOTE

I want to say I am already rolling my hips, but it's hard to be certain without video feedback.

You'll figure it out. As you start getting faster, you'll also notice that you don't need to bring your head up as high to breathe.

Posted by GORDON on Feb. 18 2016,17:59

I'll be rewatching those videos after every workout for a while.

Posted by GORDON on Feb. 19 2016,12:18

Here's a funny, gross story for you:

Yesterday in the Y I had changed into my bathing suit, and I always hit the shower for 60 seconds to rinse off the sweat from the gym before I hit the pool. The shower room is just this wide space with the entrance/exit on opposite sides... there is no way to walk from lockers ---> pool without going through. 10 shower heads, all open, no stalls. I am the only person in there, I just hit one near the exit.

This old fat man takes the shower RIGHT next to me, naked. Reminder, I am wearing my bathing suit. I have my swimming mp3/earplugs in, already on. I see him saying something to me. I pull one of the plugs out, "What?"

He says, "I said you'v got a big gash on your back."

It was a little scratch from the water slides last week.

Old, naked, fat dude sidled up to the shower right next to me and was checking me out.

And this is yet another reason to hate old people.

Posted by GORDON on Feb. 23 2016,07:54

Started working on a corrected swim stroke, today.... damn I feel all gangly and awkward, again. And it was like DAMN... whole new set of muscles... I was fatigued in entirely new places, mainly different parts of my shoulder. I had basically mastered my old, bad technique, and have the wrong conditioned muscles to prove it. This is a whole new ballgame.

I did about 30 minutes, with just a few small breaks in between... concentrating on using the forearm as a paddle, bending my elbow, pulling myself through the water instead of perfect arcs like a paddle wheel under water... another insight, my old method would have been creating a ton of drag from my upper arm, since its point low on the fulcrum wouldn't have been producing any force, just a bunch more surface that water would have to go around. I'm so stupid.

At the end it was getting easier and I feel like a couple weeks of this and I wont need to think about it any more. I have suspended all my add-on training like sprints... I need to fix my stroke first, because everything else will be affected by that.

QUOTE

I did 25 yards in 22 seconds.

After 30 minutes I was curious... I went ahead and timed myself with this corrected stroke, with a quick anaerobic length, 90% power. 20 seconds.

Posted by TheCatt on Feb. 23 2016,08:34

(GORDON @ Feb. 23 2016,10:54)

QUOTE

I did 25 yards in 22 seconds.

After 30 minutes I was curious... I went ahead and timed myself with this corrected stroke, with a quick anaerobic length, 90% power. 20 seconds.

Nice! Once you get used to it, you'll feel like old you was a barge trudging through water.

Posted by GORDON on Feb. 29 2016,18:22

I want Ian Thorpe to come to the Y tomorrow and train me for an hour.

Posted by TheCatt on Feb. 29 2016,20:10

(GORDON @ Feb. 29 2016,21:22)

QUOTE

I want Ian Thorpe to come to the Y tomorrow and train me for an hour.

You and your gay sex.

Posted by GORDON on Feb. 29 2016,20:18

I try to go to my strengths.

Posted by GORDON on Mar. 01 2016,08:01

Ugh, this sucks, it's like I'm learning to swim all over again.

Posted by TheCatt on Mar. 01 2016,08:35

(GORDON @ Mar. 01 2016,11:01)

QUOTE

Ugh, this sucks, it's like I'm learning to swim all over again.

Give it a month or so...

Posted by Malcolm on Mar. 01 2016,09:03

(GORDON @ Mar. 01 2016,10:01)

QUOTE

Ugh, this sucks, it's like I'm learning to swim all over again.

Posted by GORDON on Mar. 01 2016,13:13

I'm thinking of getting a cheap underwater camera and having my kid try to record my form, so I can feedback myself. Too many new changes to my form. I'm not sure if I am rolling side to side enough, or too much. I don't know if I am getting my hand and forearm into position soon enough. I don't know if I am reaching out too far in recovery. And according to one video I watched last night, I am making way too many bubbles when my hand slices into the water, and it's making a ton of drag behind my arms. I was actively trying to do as well as the vid I saw (and can't find again, atm), but no matter how slow I went or at what angle my hand sliced the water, tons of bubbles.

Today I was focusing on all the new things, just doing one awkward lap at a time, and every now and then I would do it all just right and glide through the water for two strokes, but it was always by accident and I don't know what I did.

Posted by TheCatt on Mar. 01 2016,13:32

Grab some leg bouys if your pool has them, and focus on your stroke. I do catch-up drill strokes which are basically:
1) no kicking (use a buoy).
2) reach out with both arms.
3) Do a full stroke with 1 arm.
4) when that hand gets all the way back to the front
5) Stroke with other arm.

That will allow you to focus on what each arm is doing in isolation without worrying so much about the rest of your stroke.

Posted by GORDON on Mar. 01 2016,13:34

I googled it and I think I have seen leg buoys in the equipment room.

Posted by GORDON on Mar. 01 2016,17:59

You know, the concept of holding that forward arm out there gliding until the other arm almost meets it is a completely foreign concept to me. My arms were always moving. It seems like you are wasting time, holding it out there, but I see all the pros doing it, so.

Posted by TheCatt on Mar. 01 2016,18:09

(GORDON @ Mar. 01 2016,20:59)

QUOTE

My arms were always moving.

Both of them at the same time all the time?

Your one arm should be chilling a bit while the other pulls

Posted by GORDON on Mar. 01 2016,18:59

(TheCatt @ Mar. 01 2016,21:09)

QUOTE

(GORDON @ Mar. 01 2016,20:59)

QUOTE

My arms were always moving.

Both of them at the same time all the time?

Your one arm should be chilling a bit while the other pulls

Basically while the one was plowing through the water, the other was in the air in what I now know is the recovery phase. I never stopped one while the other caught up, I had them both moving continuously, and opposite each other.

Posted by GORDON on Mar. 08 2016,08:58

(TheCatt @ Feb. 18 2016,19:29)

QUOTE

I do wear this style of swimsuit:

Switching from baggie ones saved me about 1-2 s per LENGTH of pool. Big difference.

I wore my new speedo jammer suit today, and I feel like it made a difference. My flip turns seemed less clunky, the kick off seemed like I was gliding farther, and when you sometimes coast up to the wall because you are getting the proper spacing for the flip turn, it seemed like I was gliding up to it faster.

And it felt like I was swimming naked so that was fun.

I probably did a mile today, wasn't counting laps but I went steady for 45 minutes. I am focusing on my arms, mostly, making sure I angle my hands down at entry so I get into that forearm-paddle as soon as possible, and pushing straight back instead of my shoulder-pivot-waterwheel style. When I can do that without thinking about it every stroke, which I still have to do, I will focus on other areas. The new muscles still hurt, but I find myself getting numb to it at about 15 minutes and then I can just zone out and swim.

Posted by TheCatt on Mar. 08 2016,09:14

(GORDON @ Mar. 08 2016,11:58)

QUOTE

Yes, a LOT less drag. Wouldn't be surprised if you were 1-2 seconds faster per length, just based on the new suit.

QUOTE

And it felt like I was swimming naked so that was fun.

Less drag in the suit... although, probably not in your case.

Posted by Malcolm on Mar. 08 2016,09:22

(TheCatt @ Mar. 08 2016,11:14)

QUOTE

And it felt like I was swimming naked so that was fun.

Less drag in the suit... although, probably not in your case.

"My eyes! The goggles, they do nothing!"

Posted by GORDON on Mar. 08 2016,11:13

(TheCatt @ Mar. 08 2016,12:14)

QUOTE

And it felt like I was swimming naked so that was fun.

Less drag in the suit... although, probably not in your case.

Well tight suit or loose, there's still my monster dong to take into consideration. The local university came in and asked if they could do hydrodynamic studies on how I was able to move it through the water at all, and I was all like "Fuck off, busy."

Posted by Malcolm on Mar. 08 2016,11:15

QUOTE

there's still my monster dong to take into consideration

That's a weird name for your tamagotchi.

Posted by GORDON on Mar. 10 2016,18:37

How many calories do you reckon you burn swimming a mile?

Take into consideration the drag caused by a monster dong.

Posted by Malcolm on Mar. 10 2016,20:05

(GORDON @ Mar. 10 2016,20:37)

QUOTE

Take into consideration the drag caused by a monster dong.

You swim with energy drinks on you?

I figured you'd be on the test crew for the new cock flavour.

How much time you do take to swim a mile?

Posted by GORDON on Mar. 11 2016,04:53

(Malcolm @ Mar. 10 2016,23:05)

QUOTE

(GORDON @ Mar. 10 2016,20:37)

QUOTE

Take into consideration the drag caused by a monster dong.

You swim with energy drinks on you?

I figured you'd be on the test crew for the new cock flavour.

How much time you do take to swim a mile?

The one time I actually timed myself it was over 45 minutes, then I learned what a shitty time that was, and that's when I started looking into correcting my stroke. The last couple workouts I just assumed it was a mile because I was swimming the same amount of time, but not counting laps, just going nonstop and trying to correct my form.

So, call it a shitty 45 minutes.

I actually noticed a sign yesterday on the bulletin board for private swim lessons, I might see if there's an actual coach available.

Also I weighed 209.4, this morning. Back on track. Also the lowest I've weighed in probably 10 years. I remember being 202 when my kid was born......................... and then I stopped working out.

Posted by TheCatt on Mar. 11 2016,05:13

I dunno... depends on how hard that 45 minutes is for you. I guesstimate around 10-12 calories / minute.

Posted by GORDON on Mar. 11 2016,05:19

(TheCatt @ Mar. 11 2016,08:13)

QUOTE

I dunno... depends on how hard that 45 minutes is for you. I guesstimate around 10-12 calories / minute.

Word.

With the new stroke there's lots of pain and suffering, and we decided that pain and suffering = more calories burned, right? :-D

Posted by TheCatt on Mar. 11 2016,06:40

(GORDON @ Mar. 11 2016,08:19)

QUOTE

(TheCatt @ Mar. 11 2016,08:13)

QUOTE

I dunno... depends on how hard that 45 minutes is for you. I guesstimate around 10-12 calories / minute.

Word.

With the new stroke there's lots of pain and suffering, and we decided that pain and suffering = more calories burned, right? :-D

Yes, the less efficiently you swim, the more calories for same distance

Posted by GORDON on Mar. 26 2016,06:02

(GORDON @ Feb. 18 2016,11:06)

QUOTE

I guess I have a pretty effective pool workout, because 37 laps in 50 minutes was really fucking easy. I could have done another mile if I had the time and notion.

Did 36 laps in 41 minutes this morning.

I'm pretty sure I actually did 38 laps, I lost count a couple times.

Posted by TheCatt on Mar. 26 2016,06:12

(GORDON @ Mar. 26 2016,09:02)

QUOTE

(GORDON @ Feb. 18 2016,11:06)

QUOTE

I guess I have a pretty effective pool workout, because 37 laps in 50 minutes was really fucking easy. I could have done another mile if I had the time and notion.

Did 36 laps in 41 minutes this morning.

I'm pretty sure I actually did 38 laps, I lost count a couple times.

Nice! BIG improvement!

I need to get back to the pool. I've only been biking lately.

Posted by GORDON on Mar. 26 2016,06:31

I think my arm stroke is a little better than before, and this time I knew I had to step up the pace a little bit, since I now know my lollygag pace is shitty.

I am also figuring out that I need to kick harder, all the time. I had been doing these little gentle kicks like pretty butterfly wings, and I'm pretty sure when I kick harder I go faster. So I need to start using the leg muscles a little but more, too. I have to keep reminding myself to kick harder, it isn't habit yet.

ALSO..... after the flip turn, when under water, my body finally figured out how to do that weird dolphin kick, so I'm getting like 3 more feet off my flip turn. I honestly don't know if that is better than coming up earlier and starting the arm strokes, but I see Olympians on youtube staying down a long time, so I guess I should emulate.

Plus there's the speedo jammer shorts. Keeps the hog penned up and in place and not acting as a sea anchor.

Posted by GORDON on Mar. 26 2016,06:39

(GORDON @ Jan. 01 2016,14:29)

QUOTE

BTW last weekend my kid fetched 3, 5-pound ball weights from the bottom of the pool, and brought them up, at the same time.

He weighs like 60 pounds. It's impressive.

Posted by GORDON on Mar. 26 2016,06:43

(GORDON @ Nov. 18 2015,19:40)

QUOTE

Losing weight and lifting hard: dropping body fat and gaining muscle mass, the numbers have intersected and I am now squatting my own body weight. :-D

The day I posted this, I did 3 sets on the squat sled of 220.

Yesterday I did 3 sets of 320.

Woot.

Posted by GORDON on Apr. 03 2016,13:35

I got an underwater camera for the upcoming scuba stuff...

< http://www.amazon.com/DBPOWER....PAH9AJA >

It came with a ton of different mounts for a car, bike, helmet, tripod, etc.

But I wanted to ~~play with it~~ practice with it a bit to figure out how it worked.

Got some pretty good video with it.

Whenever I get those ball weighs out of the storage locker, half the fucking kids in the pool come over and want to play... and they don't ask, they just take. That little turd in my shot was one of them. My son would have been in the shot but instead that little turd was.

Posted by GORDON on Apr. 04 2016,17:24

Speaking of regrowing cartilage, I started doing free weights for bench press. I have been doing the entire stack on the machine, even adding additional weight when they are lying around close, and I just wasn't feeling the pump when the machine said it was 290 pounds. So one day the bench was clear, I said "fuck it," and started loading plates.

(I haven't done free wight bench in a long time, because of my nerve damage. I haven't trusted my fucked up wrists to not spaz at the wrong time and dump that shit on my chest. But as I said... fuck it)

So I loaded up a couple 45s for 135, and did 12 reps fairly easily... my muscles, well used to just pushing vertically on the machine, were all like, "Whoa what is this lateral movement shit?" It was a little shaky, but pretty easy. So I put on a couple more plates to 185, and was able to push out 8 reps FAIRLY easily, but without a spotter, and with still not being steady, I didn't want to push it too hard. I did another set of 8, then bumped it back down to 135 and did 12, and called it good.

DAMN were my triceps pumped, compared to the machine.

I did the same thing again this morning, feeling a little more steady. And now to the point of this story: Remember months ago, I said I had some weird pain in my right shoulder that I was working through, and eventually it went away? Well it's back, baby. Yeah.

Also my fucked up nerves... when I do a press, the right side of the bar is like 8 inches from the support peg, and the left side is like 3 inches away. My shit wants to go up crooked. Now I gotta fix that, too.

Free wight bench press, just like in the old days. Good times.

Posted by GORDON on Apr. 05 2016,13:33

Today is swim day, and I do like an hour in the gym first and then go swim a mile. ***I just deleted a paragraph about my shitting habits. You're weclome.***

tl;dr - I had a stomach thing happen so my workout got cut in half.

So I decided to swim extra, since I cut my lifting time. I decided to swim a solid hour.

I wasn't counting laps but I did my "40 minute mile" pace, as far as I know. Maybe even faster, because at 40 minutes I was fucking exhausted. I took a 60 second break, caught my breath, let my arms hang limp, and then did another hard 15 minutes... the fucking wheels are falling off. My shoulders are barking. I figure I probably swam 3 or 4 more miles that last 15 minutes.

Posted by TheCatt on Apr. 05 2016,14:48

(GORDON @ Apr. 05 2016,16:33)

QUOTE

I figure I probably swam 3 or 4 more miles that last 15 minutes.

Sounds about right. Think it's too late to qualify for Brazil?

Posted by GORDON on Apr. 05 2016,15:45

(TheCatt @ Apr. 05 2016,17:48)

QUOTE

(GORDON @ Apr. 05 2016,16:33)

QUOTE

I figure I probably swam 3 or 4 more miles that last 15 minutes.

Sounds about right. Think it's too late to qualify for Brazil?

They already turned me down, said I was too leet.

Posted by Malcolm on Apr. 05 2016,16:35

Too old for their insurers?

Posted by Troy on Apr. 06 2016,09:31

Tell them you have a superhuman immune system and the Guanabara Bay won't do shit to you.

You will have a better shot that way.

Posted by GORDON on Apr. 06 2016,11:13

(Troy @ Apr. 06 2016,12:31)

QUOTE

Tell them you have a superhuman immune system and the Guanabara Bay won't do shit to you.

You will have a better shot that way.

Yeah, tbh I don't really want to dodge diapers and medical waste and shit. Literal shit.

Posted by Malcolm on Apr. 08 2016,10:27

< Scientists measure equipment after G's workouts >.

Posted by GORDON on Apr. 08 2016,10:43

(Malcolm @ Apr. 08 2016,13:27)

QUOTE

< Scientists measure equipment after G's workouts >.

I wear gloves even on the shit with padded grips because I don't like direct skin contact with other peoples germs. I carry around a towel, like the only person in there who does, and it goes on the equipment where my back/head/whatever goes, so I'm not touching shit. Paper towels and sanitizer are readily available everywhere else, and I'd say 75% of people use it. Hopefully they make up for the 25% who don't.

It's a suburban community and at the time of day I go the most annoying people I have to deal with are the fucking oldsters who are marking time until death by getting in my way.

Personally, the people I want to hit in the shins with an iron bar are the fuckers who load up a bar with weight and don't offload it when they are done.

Posted by Malcolm on Apr. 08 2016,11:03

QUOTE

Personally, the people I want to hit in the shins with an iron bar are the fuckers who load up a bar with weight and don't offload it when they are done.

I'll add "fuckers who walk around with earbuds permanently implanted and act like fucking zombies."

QUOTE

Paper towels and sanitizer are readily available everywhere else, and I'd say 75% of people use it. Hopefully they make up for the 25% who don't.

I'd say it's maybe 50% at my joint on a good day.

QUOTE

...the most annoying people I have to deal with are the fucking oldsters who are marking time until death by getting in my way.

If I had to pick one group of assholes to remove from my place ... the ones who power set during peak use time and get pissy when you go up to their empty machine/rack and try to use it.

"I got a couple sets left."

"Then why weren't you here finishing them instead of that other machine I just saw you walk over from?"

Following that group of douches in a close second are the ones who are at the gym for the social aspect. In other words, they're technically "using" the equipment, but it's mostly as furniture so they can talk to whatever other inconsiderate prick they're with who also doesn't realize both of them deserve public beatings for taking up time and space which isn't their own.

Posted by GORDON on Apr. 08 2016,12:02

Ugh, yeah, there's a Super Set guy who is regularly there at my time. It really pisses me off when I'm waiting for the curling bar or something and he actually stops to pose in the mirror for a minute. He's the only douche I ever see doing that, too, and he's not even much bigger than me.

But the oldsters hinder me more than he does.

++++

OH - I was finally chatting with the trainers yesterday morning, the gym was dead and they were just around doing sets of stuff. I found out Detroit Lions guy was NOT a Detroit Lion, just a huge... literal and figurative... fan. He's also in his 50's, which everyone agrees is insane. He is huge and looks early 30's.

Posted by Malcolm on Apr. 08 2016,12:14

QUOTE

He's also in his 50's, which everyone agrees is insane. He is huge and looks early 30's.

There's an Asian grandma in her 70s at my place. She could pass for mid 50s.

Posted by GORDON on Apr. 09 2016,10:26

So what's going to happen when the outside pool is open which is at LEAST 50 meters? Am I going to do half crawl and half backstroke to keep an even tan?

Posted by TheCatt on Apr. 09 2016,10:30

(GORDON @ Apr. 09 2016,13:26)

QUOTE

So what's going to happen when the outside pool is open which is at LEAST 50 meters? Am I going to do half crawl and half backstroke to keep an even tan?

Or sunscreen.

Posted by GORDON on Apr. 09 2016,11:10

(TheCatt @ Apr. 09 2016,13:30)

QUOTE

(GORDON @ Apr. 09 2016,13:26)

QUOTE

So what's going to happen when the outside pool is open which is at LEAST 50 meters? Am I going to do half crawl and half backstroke to keep an even tan?

Or sunscreen.

Sounds exhausting.

Posted by TheCatt on Apr. 10 2016,09:11

Posted by GORDON on Apr. 10 2016,15:18

Yeah, glad I'm not alone.

Posted by TheCatt on Apr. 10 2016,16:11

(GORDON @ Apr. 10 2016,18:18)

QUOTE

Yeah, glad I'm not alone.

< You can join the pity party here >

Posted by thibodeaux on Apr. 11 2016,15:41

Pussies

Posted by TheCatt on Apr. 11 2016,16:01

Just cuz your body hasn't broken down.

Posted by GORDON on Apr. 12 2016,08:14

Did 36+- laps in 39 minutes, this morning... I think.further gains will be coming harder (TWSS).

When I started this diet and fitness adventure 6ish months ago I weighed 244. I was mentally committed to success and changed my diet to something i could live with and hit the gym. Now with this new eating habit I am bouncing between 211 and 215. This seems to be where my body wants to be... And I am going to have to change my eating habits even more if I want to keep losing weight, I think.

Sigh.

Posted by TheCatt on Apr. 12 2016,09:06

I'm really struggling with "Is it worth it to eat like that just to be skinny?" versus having about 20 extra pounds, and mostly eating what I want.

Posted by GORDON on Apr. 12 2016,11:05

I really, really want to achieve, and maintain, 190. Then I can give that 6 months and see how it feels.

Mostly I want to be fit and active while my son is in his teens so we can do the fun dad/son stuff, scuba, kayaking, caving. Can't do that as a fatass. Once he moves out then I can really begin to defile myself.

Posted by GORDON on Apr. 13 2016,07:43

Also the giant swimming pool works great as a neti pot. My sinuses have been SO clear for the last 6 months.

Posted by Leisher on Apr. 13 2016,08:29

(GORDON @ Apr. 12 2016,14:05)

QUOTE

Once he moves out then I can really begin to defile myself.

It's really the only good part of aging.

Posted by GORDON on Apr. 13 2016,08:39

(Leisher @ Apr. 13 2016,11:29)

QUOTE

(GORDON @ Apr. 12 2016,14:05)

QUOTE

Once he moves out then I can really begin to defile myself.

It's really the only good part of aging.

Seriously. I'm an old parent, so I figure once I get him through college and married off (I forbade him to marry before or after the age of 30 [and the woman has to be exactly 25]) then I will be 66 years old and my days will become pizza, Netflix, and internet porn. I may never see sunlight again, because fuck daytime. Makes a glare on the TV screen.

Posted by GORDON on Apr. 13 2016,08:42

Also, speaking of the benefits of aging, there was an episode of Brooklyn Nine Nine where Peralta had to observe a dude in a gym, and an old man was on the machine where the cop would have had the best vantage point. He politely asked the old man, who wasn't doing shit, to move, and the old man immediately turned the volume up to 10, "Help! I'm being intimidated! Elder abuse!" and Peralta is like, "Why are you even here? You are at a point in your life where it is socially acceptable to ride around on a scooter all day."

I'm looking forward to someday being the giant amorphous blob from Wall-E.

Posted by Alhazad on Apr. 14 2016,18:27

I think I'm slipping back into depression and I need a good, cheap, daily/semi-daily workout I can start to do. I'd prefer not to join a gym or some place I have to drive to, because that just makes it harder for me to go. Plus I'm poor as shit right now.

What do you guys think of running?

Posted by Malcolm on Apr. 14 2016,18:31

QUOTE

What do you guys think of running?

Works fine when done properly and the weather ain't a bitch.

Posted by TheCatt on Apr. 14 2016,19:03

I used to run, but cannot. Knee issues that I've had for a while with an inflammed synovium.

I like biking, swimming, and weight lifting (thought hard for me to establish a routine). I own some free weights, a universal machine, some bikes, and an elliptical (which is a nice change of pace).

Running + used weights are cheapish.

Posted by Malcolm on Apr. 14 2016,19:56

Cheap equipment for $100:
- fitness ball (you can hit pretty much any muscle group you want with isometric or body weight strength training), cost: $20

- jump rope, cost: $10

- decent pair of running shoes, cost: $70

< Interesting read > for those on a long term budget that always comes up short.

Posted by Alhazad on Apr. 14 2016,23:58

(Malcolm @ Apr. 14 2016,19:56)

QUOTE

< Interesting read > for those on a long term budget that always comes up short.

The reviews, at least, look promising.

QUOTE

Some of the exercises are just plain weird (the weirdest of which are several exercises aimed at your "anal muscles" - I'm not kidding).

Posted by GORDON on Apr. 15 2016,04:55

(Alhazad @ Apr. 14 2016,21:27)

QUOTE

We'd need top know your age, current fitness level, and fitness history to be able to give you good answers.

Posted by TheCatt on Apr. 15 2016,05:04

There's a lot of bodyweight stuff you can do, too. Pushups, planks, wall squats, lunges, etc.

Posted by GORDON on Apr. 15 2016,05:08

I don't know you, so I don't know if it applies, but my personal opinion is that if a person is obese they have no bidness setting foot in a gym until they get their diet unfucked. An unfucked diet is 75% of getting in shape. That happens at home.

Posted by GORDON on Apr. 15 2016,05:58

First things in the morning and I already hate old people. Ugh.

Posted by Leisher on Apr. 15 2016,09:36

(GORDON @ Apr. 15 2016,08:58)

QUOTE

First things in the morning and I already hate old people. Ugh.

Stop looking in the mirror.

Oh snap!

Posted by GORDON on Apr. 15 2016,12:29

(Leisher @ Apr. 15 2016,12:36)

QUOTE

(GORDON @ Apr. 15 2016,08:58)

QUOTE

First things in the morning and I already hate old people. Ugh.

Stop looking in the mirror.

Oh snap!

YOU oh snap.

We get to the YMCA and I'm steering my old MIL past the check-in desk to get her into her locker room door so she can change for her old lady ~~socialization hour~~ water aerobics. This morning there is a desk in the lobby with two other old women sitting at it, a sign saying, "Are you a woman 50-70? then let us tell you about blah blah blah, doesn't fucking matter."

1. She's 74,

2. She's not going to be buying anything because I control the cash,

3. As I said, I'm trying to steer her at least as far as the locker room so she doesn't get distracted and forget why we are there.

So she stops to read the sign, and I say, "Keep going."

She says, "But I'm trying to read this sign."

I say, "I know, keep going."

But by now the lady manning the desk, who just heard me tell her to not stop, starts whatever sales pitch she going to give and she now has my MIL's undivided attention. This really pissed me off. I interrupt and tell that old lady, "Fine. She's diabetic so don't give her any candy. She has dementia so make sure she gets in the pool on time for her class." Then I continue on to the gym because fuck all old people.