Health and Fitness

Health and Fitness
My gym is closing for renovations. I don't like the classes they have in the other surrounding gyms during my regular training hours and not keen to search further out as the distance to and from the gym is part of my training.

This means I have three days in the week were normally I simply follow instruction unaccounted for. Of course I can just do my own thing, but then I end up doing the same old things I always do and don't get out of my comfort zone (which is why I do the classes in the first place).

Anyone with a good, challenging three session gym routine they'd like to share?
 
Finally managed to hit a 30kg dumbbell press today. Felt pretty good to be honest. Been thereabouts for a while now but decided to try and make it official. The dumbbells here only have an even number weight, so your next weight is a 4kg increase over the previous! Not a fan of such a big jump in progression with dumbbells.
 
My gym is still full with the new year resolutionists, so I tend to go later at night around 8pm. Hopefully quietens down in the next few weeks...until next year again 😖
 
Hit a new PR on the flat hammer press, so close to 100kg. I reckon I’ll hit it in the next few months (worst case scenario). Never really enjoyed doing chest but it’s probably progressed the most over the last few training blocks.
 
I entered my daughter into the school mountain bike competition for the year. Now I finally do not have an excuse to not ride anymore. I used to ride a lot but work commitments made it difficult to continue. Even though the work stuff got better and i had the time to exercise again after work, I did not continue with it. Finally had my first ride in about 6 months yesterday together with my daughter. We have to put in a bit of effort - her first official race is the 22nd March.
 
It took the better part of a year for my weight to settle back to it's original state after dropping alcohol for the most part. I can only imagine it had something to do with my body readjusting its water balance since my diet stayed consistent and I find I drink a lot less water during the day than I felt the need to previously.

I skipped my health check the last two years, there never seemed to be a good time, but this year we've locked it down for April. Always interesting to see the results.

Otherwise same old, same old - just keeping consistent.
 
KenMasters said:
It took the better part of a year for my weight to settle back to it's original state after dropping alcohol for the most part. I can only imagine it had something to do with my body readjusting its water balance since my diet stayed consistent and I find I drink a lot less water during the day than I felt the need to previously.

I skipped my health check the last two years, there never seemed to be a good time, but this year we've locked it down for April. Always interesting to see the results.

Otherwise same old, same old - just keeping consistent.
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Did you pick up weight?
 
AdrianH said:
Did you pick up weight?
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You would think I would lose weight dropping alcohol, but yea, I picked up weight with no other change to my diet.

It slowly came back down to normal, but it took the better part of a year. The only explanation I have for it is my body adjusting to how much water it held on to and my own adjustment in water intake - given that alcohol causes water to pass though you faster.
 
R1ker said:
I entered my daughter into the school mountain bike competition for the year. Now I finally do not have an excuse to not ride anymore. I used to ride a lot but work commitments made it difficult to continue. Even though the work stuff got better and i had the time to exercise again after work, I did not continue with it. Finally had my first ride in about 6 months yesterday together with my daughter. We have to put in a bit of effort - her first official race is the 22nd March.
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So bummer on this one. My daughter is not racing this weekend anymore. She broke her arm at school yesterday
 
Constantly amazed at how quickly the body adapts to novel stimuli. Started barbell squatting again after years of not doing it and my quads were sore for five days after only 2 sets (not even close to failure). Then the next session, could do a bit more and had minimal soreness. Still trying to get my technique down but enjoying the process.

Made some good progress in everything else other than my shoulders. After I finish my cut, going to look at growing them some more.
 
Went for my physical, all good, basic stats haven’t changed much since the last visit three years ago.

Biological age is now 31 though, but apparently 15 years below actual age is the lowest you can score.

One thing different from previous visit was a female doctor that did my prostate check - lets just say she was a lot less gentle than the men who have conducted it previously :)
 
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KenMasters said:
Went for my physical, all good, basics stats haven’t changed much since the last visit three years ago.

Biological age is now 31 though, but apparently 15 years below actual age is the lowest you can score.

One thing different from previous visit was a female doctor that did my prostate check - lets just say she was a lot less gentle than the men who have conducted it previously :)
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Never had that done here, thankfully it is done by blood test nowadays (so called PSA).
 
biometrics said:
Never had that done here, thankfully it is done by blood test nowadays (so called PSA).
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They do that (PSA 0.8), battery of bloodwork tests is quite extensive, but the doctors like to do a physical check as well…

Ahem: “Sphincter function is normal. No signs of cracks in the mucous membrane or external hemorrhoids.

Prostate is normal in form, size (not enlarged) and consistency, without nodules that mark.

No nodules in the rectum moreover, mucous feels normal. No blood on the glove, normal stools.”
 
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KenMasters said:
They do that (PSA 0.8), battery of bloodwork tests is quite extensive, but the doctors like to do a physical check as well…

Ahem: “Sphincter function is normal. No signs of cracks in the mucous membrane or external hemorrhoids.

Prostate is normal in form, size (not enlarged) and consistency, without nodules that mark.

No nodules in the rectum moreover, mucous feels normal. No blood on the glove, normal stools.”
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Meh, had a few colonoscopies in the past six years, things aren’t like a baby anymore but it’s functional… ;)
 
I went on Keto at the start of March. Was at 95kg, now down to 83kg and the plan is to get to 79kg and stay there.

The big issue for me as a cyclist was all that extra weight was dragging me down and in turn making me suffer on climbs. So I would avoid routes with climbs and thus my fitness went down.

Things are much better now and my fitness has improved. I never smoked, been off booze since the start of 2023 and now avoid all carbs and sugar.

Remember - the is no such thing as "essential carbs" - but essential fats and proteins to exist.
 
What a time for my earphones to die. The music is terrible in my gym. Luckily under warranty but they are only collecting on Sunday. Going to go crazy.
 
Faelw said:
As I’ve gotten older, I also noticed I can’t eat the same way I used to without gaining weight, even though my activity level hasn’t really changed. It felt like the weight just kept going up no matter what. A few months back, I decided to try Keto too. The first weeks were tough, cravings were constant and figuring out what I could actually eat took some time. But once I started planning meals and snacks, it got easier. For the first time, I actually paid attention to nutrition labels and what different foods do to the body.
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I hit 79kg a few weeks ago - currently hovering around 80kg. The main gain for me is now that I weigh less, I can go further when I hit the trails.

I do occasionally eat carbs but it is a rare exception and not a regular cheat day.
 
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