Striking at 6% - Fastback finally GETS IT!

[67fastback]

Looking forward to a great week. Gonna tweak the diet a little. I seem to be maintaining my weight without gaining or losing. Not a bad thing while pushing the weights. I am going to try and up the protein a little and lose a few carbs.

Mainly I have to watch my snacking.

Swim workout last night was very good.

Some very intense sets, but mainly medium to medium high speed level.
Peaked out on some of the speed sets at 180 Bpm h/r followed by active rest.

[67fastback]

Yesterday, I was still super low energy.

Today I feel like everything is coming together again. Finally!

Elbow injury and shoulder injury are healing up. I don`t feel like I have the onset of a cold or flu haunting me.

So all is good. I had a good swim workout tonight. 2600 meters which is the most meterage for quite a while (yeah I've been slacking on the swim distance)

Yesterday was supposed to be a deadlift day, so I will hit the DL's this weekend.

[67fastback]

Personal best on my Deadlift today up 15# from last week.
Everything felt good. The video is mid set
I did 4, 4, 4, 4 and finished with 5 x 305#

I need more weights I don't have any more!

[67fastback]

tonight I worked a bit on calisthenics, I feel like I am getting stronger.

Today was parallel bar tucks to L sits. My shoulders are getting stronger now.
I also worked on handstand and handstand push ups.

using the video on my phone, I have a pronounced back arch. I worked on body position. It feels pretty strong. More technical now and then I can rep the handstand push ups

[67fastback]

This weekend I was still feeling a little under the weather, but I worked out anyways.

Yesterday I worked on DB bench press for the main set, today (this morning) I worked on adding weight on the DB Bench, front lever drills were also good.

Tonight instead of swimming I worked on my handstand pushups and triple clap pushups. I worked down from an 8" bench to doing modified triple clap push ups off the ground.
This was my very first time ever doing that, so I am pretty happy
Looking forward to doing even more.

[67fastback]

It's crazy how life makes and takes your plans and changes priorities.

So a snapshot; Injury during training.
Life took over, so my fitness was more to do with recovery and maintenance. Still I maintained well.

The past month I bought a water-rower in the home gym for my cardio. I like it, it helps.

I have quite a change in the discs in my back. AKA degenerative disc disease. It sounds like someone dropped gravel in my back, then progressed to a lot of pain even when I slept but especially when I was not moving (low back, hips.)

So being stubborn (stupid) I refuse to accept that I am going to be encumbered by this. I know already what doctors are going to say.

I did some internet research and reading on this. I developed a self-therapy plan.

I am about 3 weeks into my plan. Pain has been reduced quite a bit. I am somewhat afraid to really "test" my back, but guess what?
Yesterday I did my first set of light squats and medium deadlift.

Today = no noticeable issues with my back or discs

I am really happy about this, and plan on increasing my training and continuing with my self- therapy for my discs.

I am planning on making a decision on whether to enter the 2016 America Masters Championships (for swimming) and the 2017 Masters Championships in New Zealand. I'll have to make a training plan right now for 2016 and save $$ to goto New Zealand in 2017.

The biggest challenge is my asthma (right now) for swimming. Body wise, I feel pretty good. If I can manage that, I think y training will fall into place.

[67fastback]

An update:

The management of my back issues is going okay. I think the pain is lessened, and I am back doing squats and deadlifts once per week.
I went pretty light for a couple of weeks, with this week being what I would class as an entry level progression. Not big lifts, but sensible ones.

This week is a transitional one, in which I am getting back into regular strength workouts, and monitoring my #'s.

The difference being; that I am taking note of any back, hip or glute issues.

So today I feel very good, and am optimistic that I will be back to a regular strong routine within a couple months

[67fastback]

Things are going a little better with my PITA minor back/glute issues.

Training is progressing. Last week was a transitional week, and resulted in me feeling pretty good about the workouts. I have a new tact for me in relation to my asthma and it seems to be working good so far.

This will be an important weekend for me, to stay on track diet-wise. I have it getting close to dialed in.

Still have not touched a diet coke or pepsi since the new year. I am drinking carbonated water, as a filler in case I want something.

Hope to be stepping up the #'s a little bit this week

[67fastback]

Everything is going in the right direction.

I got in a set of 5x5 dragon flags, so those are coming along. Not form perfect yet. Shooting for next week on form.

I deloaded my bench press and added bands. I am allowing the weight to be added slowly again. Bench feels much better. I am getting a real benefit from using the bands, and this is a decades weak lift for me.

The plan is to get to a solid 5x5 and simply add a little more weight 5lbs at a time. No where near a respectable bench yet, I know I am on the right track though, finally!

Squat and DL are coming along. I am starting to enjoy my workouts again.

I think with the success of the bands, I am going to pick up a few more for other lifts.

[67fastback]

It's been an interesting year health-wise again

Unfortunately a more serious few issues have cropped up. I guess it goes with the territory as we get a little older.
Over the past 6 weeks have probably been amongst the most challenging ever health wise.

I have 2 specialists, been to emerg about 4 times and had a minor surgery 8 days ago.

The surgery has helped, but am not over all the hurdles yet.

Still I am feeling a lot better. I'd peg it at around 60% of normal. It may not sound like much but it's a vast improvement.

I am back exercising and doing a light program. Went swimming the other day, a light workout.

I feel good. Doing weights tonight, it is clear that I need to have a lot longer recovery time, before I hit the same muscles again. So short workouts with a good amount of variety is in order.

I'll post in a bit, to indicate how things are going.

Gotta force myself to move and am super happy to be able to exercise again

[67fastback]

Feeling much better now.

I know there are some bridges to cross. I am feeling about 10% of my strength right now. But 10% is better than 0%, right ?

I did a light jog a few days ago. I had to stop, as I felt some breathing issues. I was prudent and just rested took it easy, and tried to be aware. I was not far from home and just rested for a bit, no problem walking home or starting to jog again about 10 minutes later.

that was it though.

The day after that I did a super light deadlift set 6x5 light light light.

Yesterday was a little better. I did a light squat set 5x5 along with a mild superset. The weights are so light that they are not worth mentioning, however my butt hurts today. I think I hit it right on the money where I should be for this point in my recovery.

I should be glad for that. I am happy, and feeling blessed to be feeling this good, two and three weeks out of surgery.

I do not think my surgeon would approve of squats, but I was measured and super sensible.

Last night I went swimming. Very moderate pace, and just tried to get in about 2 K. A little bit of kicking to ease the squat related butt pain lol.

No legs tonight, working on arms, specifically biceps.

I've lost so much weight, which unfortunately is a lot of muscle too.

Okay step by step and I am feeling very positive.

[67fastback]

Everything is going pretty good. I am trying to ignore the muscle loss and lift numbers, instead steadily get back into regular workouts.

I had a good swim on Sunday, and racked up 3200m in under 50 minutes, which is a good distance and good pace.

I have been doing about 30 minute workouts in my home gym.

Sunday morning I was back doing deadlifts, and had added quite a bit of weight, maybe 60%. I am watching carefully my weight load as the muscles were weakened too much and want to avoid injury.

Back doing light squats, and yesterday doing muscle-up drills and a main focus of my workouts.

Tonight is a swim night, but I think that I am feeling a bit of an ear infection, so skipping the swimming and laying out plans for a workout tonight.

On a side note we are going on a vacation this summer, and have found out right next to our hotels, is another hotel with a pretty good gym that allows drop ins, or weekly drop in rates. Bonus it's right next door

On the diet front, I am back gaining weight so I know I need to refocus my diet once again. I started turning this around today, and hope by the weekend, I'll be totally back on track.

I hope you guys all have a great workout. When I get strong again, I'll start posing numbers

[67fastback]

It was squat day today again

I kind of had hopes of ramping it up a little. Instead I noticed a little muscle adhesion, and weakness in the lower abs right side.

I focused on getting a good ab/core lock and kept the weights light still. Probably just a lingering weakness from pre-surgery a few weeks ago.

At the end of my squat set, I felt really good, and felt like I could start to add weight, but did not. Tryin' to be smart.

Combined the set with a SS of light bicep curls and modified dragon flag drills. I am a few weeks away on the dragon flags also, still.

All in all a good transitional workout. The squats felt strong at the end. Another step in the recovery

[67fastback]

The workouts have been getting better little by little.

Today's main set was 5x5 DL at 255#
So I think it won't be too many weeks until I am bumping it up to 300 or so (I hope)

I also did a small set of weighted pull ups and some ab work.

It feels like there are still some adhesions in the groin probably from just being inactive during the health issues.

Happy with today's workout because it actually felt like a workout.

[67fastback]

Two nights in a row, of solid workouts. I feel like I am close to getting back into the groove again.

I have done a bit of calisthenics as well.

Dragon flags last night, and muscle up drills tonight.

Also got in some good chest work, and shoulder work.

Back to having fun

[67fastback]

First of all I am feeling really good. I worked all weekend and combined in there a good weightlifting workout each day.

When I went swimming last night, I was not feeling any ill effects, or excessively sore muscles. That was a surprise. Adding to the positive feeling, was that I had good oxygen processing. My traditional asthma issues, which normally restrict my swimming effort, were not there last night.

Don't know why, but I am hoping that it is all part of getting back into shape.

Tonight I bumped up the reps on my squat set from last week. That was an improvement.

I went to deadlift, the effort was there, but I was not feeling the love. Did a few single lifts. I think at this point in my post surgery progress, I am wise to rest a few days and then try it without chasing right after a squat set.

My DB bench is good though. This is a repeat after only a few days. The muscles are proportionally really weak, as my chest has always been, so until I lift a meaningful number, I think I can go with a little less # of days between sets.

I think my legs are gonna hurt good tomorrow

[67fastback]

The DB bench is coming along, I am almost at 5x10, so ready to up the DB`s maybe after next week.

I am putting myself in my own 2 week beach body challenge.

i want to strip off about 4 lbs of body fat and keep pushing the muscle recovery.

starts today

[67fastback]

Dropping in to say I am still training.

When I went on 2 weeks vacation, I signed up for a local resort gym in Aruba. I went pretty much every day. It's a great way to start the day and not to sleep in.

I've been getting back on track at home as well.

One of the things that I'm doing is going for a 20 minute jog at lunch time 3x a week during my work lunch break. It helps with a lot of things. It helps me destress, improves my cardio, helps my asthma, and gives me a nice mental break at work.

I noticed that my asthma is a lot better already, so I am determined to keep it up.

[67fastback]

I feel like I'm getting stronger. My recovery is well on it's way from the previous surgeries this year. This week I feel like I am exceeding all of my previous personal bests in the following;
Bicep curls
DB Bench press
Dragon Flags
Front Lever

None are perfect but all feel really strong.

My asthma is well under control for the past couple days, and hope to have that continue.

Keeping on keeping on

[67fastback]

I think the jogging 3x a week is helping me get control of my asthma. I can kind of work through the tight heavy feeling lungs during the warm-up, first part of the run, and then pattern breathe for the rest of the run.

I'm going to keep on doing this. I think it's really important for my overall cardio and O2 processing.

My strength is getting better too. I think part of that is balance of having better breathing, and smarter working out.

I am really close on my front lever now. That will be a big milestone for me.

Another exciting development; I decided that with my breathing getting better, I am 90% sure that I am going to enter the World Masters Games, in swimming.

Weightlifting really helps my swimming. I hope that I can keep everything in balance.

I'll keep everyone apprised

[67fastback]

My asthma control and running continue to improve.

I think I am getting in a little better shape slowly but surely. This has helped my lifting and strength training and feeling better over all.

I am getting still closer to my front lever, and pretty solid on the dragon flags.

Quite a few years ago, my dad passed away. I wasn't super close to my dad, but still used that as a chance to reconcile my relationship with him, and used that as a catalyst to improve myself. After he passed, I lost 75 pounds, got in shape and kept the weight off.

This past weekend, my mom passed away at the age of 90. I had a good but all too short visit with her, she still was humourous and much herself personality wise. A day and a half later she passed.
It happens at a time in my life where I was initializing a lot of personal change. I hope that this gives me the initiative to keep on path. I know it will, actually.

This week will be a transitional week. Important to keep exercising, to manage one's own physical and emotional health

[67fastback]

Training is going good.
I am feeling good, jogging and weight training
I feel like I am building a good foundation for power when I swim.

Today I registered my entry in the World Masters Games (in swimming.)

Presently I am entered to compete in;
200m Breaststroke
100m and 200m Fly
200m and 400m IM

These are all power and endurance events, so the strength training will be essential for building a foundation of power.

The competition takes place in April 2017

Tonights workout;
400m fly drill w-up
5x200 flyworking on breathing and timing 3:45avg
100 back breast free warmdown

My Tuesday run, at work was stronger and faster, so I was happy with that, I think I am getting in better shape already.

[67fastback]

this week I dropped about 4 seconds off my 200 fly workout set time to around 3:40 but have a ways to go. I did my free set to 5:25 BT ro my 400 free workout set.

I am working on my breathing and VCD, with some massage and breathing exercises.

Running is good, prostate issues kind of inhibit my ability to run without interruption, but I just roll with the punches

On the weightlifting front, my calisthenics are doing okay. I am getting closer and closer to the front lever. I am honestly not sure why that it has improved. I think its the DB bench press.

I have not done my triple clap pushups for a while but was pretty proud to be able to do a short set right off the ground, instead of a bench, with a modified foot position.

I think the running has helped my squats. I did a 5x5 set light and felt really strong. I'll keep that up.

Workout was good tonight. I worked on my butterfly and breathing. Last part of the set I knocked off 15 seconds to 3:25. This was really goo for me, it means that my breathing is better. I also finished up with a solid under 1:30 for my butterfly 100m at the end.

It will be transitional for me to keep working
on my breathing relaxation adn02 processing. I hope that this will keep improving. It was a stellar finish to the night though.

I'll post again soon

[67fastback]

This week was pretty good. It feels like my breathing continues to improve a bit more. Some days are not quite as free and clear.
I noticed it when I was swimming this weekend. Friday was good with the freestyle set, but my shoulders were a bit stiff.
Last night my 200m fly set was solid. I felt that a little less stiffness in my shoulders and better breathing would have let me perform better. Still it was a slightly better set than last week.

Rain has set in, so I am doing a few more reps on my squats sets, considering that I won't be as likely to run in the pouring rain

[67fastback]

It's been a really challenging week.
My breathing has been very laboured, despite trying to take a lot of care with looking after my lungs.

My symbacort is doing nothing, if not making things worse, so I have been searching for other causes.

Late last night after a week of struggling, and symptom searches, I wondered to myself, if this was due to a food allergy? Specifically a peanut allergy.

So before going to bed last night, I took an antihistamine. My breathing has been good this morning, and my energy is better.

--

Well I went to my swim workout tonight, and it was good. first time that I have been in a good long time, where I did not feel like I was choking, when I was trying to breath.

So that was a success. I have had to revamp my snack routine, after swimming, and read a lot of labels. So far so good. Booked an appointment with the doctor tomorrow.


I am waiting now to see if I experience and choking feeling or any substantial breathing restriction.

My lungs still hurt/burn, but that may be a lingering symptom from the previous week's laboured breathing. When my breathing was really bad, it felt like I could not get enough air and that I was being choked. It was pretty intense.

All this time I thought that it was just asthma, now I am wondering if it is a peanut allergy combined with asthma?

So far today I feel like I am in a better mood. Not sure if this is due to the feeling of not having your air choked off, or a symptom of what may have been a food allergy. I have read this morning that these type of allergies can be due to a mood change.

I am going to drink a lot of water today to try and flush out the system, since I did have peanuts to eat last night.

[67fastback]

I've been trying to be pretty much peanut free since my last post, and feel like I am doing much better.
I have not really used any of my asthma meds or puffer, and am leaning what foods to avoid, annd what to stock up on.

I feel for the most part that my breathing is better with no choking episodes and only a few anxiety related mild spells. I think this is just a habitual body reaction, to when breathing becomes stressed. For the most part my breathing has been vastly improved.

I feel like I am getting in better shape with the easing of my breathing restriction. This has been reflected in a mild improvement in my lifts in the gym and both running and swimming endurance.

Also sleeping better at night, without the breathing issues.

Hopefully things keep improving.

[67fastback]

It's been good

I've been jogging and working out despite the Christmas distractions.

lately I've been studying the effects of aging related to muscles in older athletes. Mainly from the perspective of being fast/quick.

Most of what I have read, is suggesting that (surprise) strength training is one of the best ways to combat the slow decline in strength and speed, as the muscles lose cells and the loss of neuromuscular connections.

So good to know.

Now comes the research, if there are supplements which slow the loss of cells, and the nervous system degradation.

Fun stuff.

Research suggests that muscle power related speed/strength declines more rapidly than endurance strength.
This is related to the make up of muscle properties in older athletes.

The results showed a clear decrease in efficiency starting with the 50-59 age group. By the time they were in their 60s, the athletes had to burn 17.6 per cent more energy than athletes in their 20s just to produce the same amount of power on the bike – a significant deficit.

The age-related loss of fibers (12) and motor units (7;30) appears to involve most if not all of the muscles in the mammalian organism (34;35). All of the fibers in a single motor unit are generally of the same fiber type and the loss of motor units with aging appears to involve exclusively those composed of fast powerful type 2 fibers (31). The loss of the type 2 motor units explains in large measure the greater loss in power than occurs in force during aging (1;8;9;14). With fewer fast motor units to recruit, movements become less rapid and less powerful (6;36).

That's why it's so damn hard lol

[67fastback]

Yes the holidays have almost come and gone.

It's damn cold outside so the running paused, with all the snow and ice. Yesterday I bought some all weather running pants (tights) that didn't look too bad.

Back running today, it was good and I stayed warm and didn't slip on the ice.

I got my better half to look at my front lever progression and she gave me some good constructive criticism.

The lever is well past the 50% point now. I figure I have about another 4 months work until I get it. I am pretty stoked about this.

The side benefit, is my back, abs, shoulders, lats and everything around the core, is getting super strong. Very solid.

I (re)started work on the planche now, and the strength I have developed is really helping.

Getting ready to finalize my accommodations for the world games, this week, and do a solid training plan.

On a side note, I haven't been a regular on the BB forum, but was browsing some posts in the +35 section (not the misc) and, well, I don't know if it is just me, but I found some of the responses in one thread pretty distasteful. I know there is a crew of regulars that are pretty adversarial to newbies etc, but there is not a very constructive and helpful vibe any more.

I can see why the site is slowly dying off.

so while I may post from time to time, unless I see the mods cutting off the distasteful posts, realistically I don't see myself wanting to participate in a forum like that.

It's not the teen misc, that for sure.

well an update and a bit of a rant. Thanks for reading and happy new year 2017. It's going to be a great one.

[67fastback]

Training is going good.

For cardio, the week consists of swimming, jogging, and weight/supersets/cardio

For strength I am getting closer and closer on my front lever. It felt really strong yesterday. My dragon flags are so easy. I am getting a strong core.
I am also working on the planche. This is tougher for me, as I have weaker shoulders because of the shoulder surgery and injuries. But I am working on it.

I am back to the big lifts, working on my bench, squat and deadlift. I think the DL and squat are going to help me be stronger at running

My overall conditioning has improved a lot. I hope that I can keep on getting better. I'm pretty excited after struggling all fall to try and get my conditioning up. Finally getting results!

[Blackboy1]

.?hi