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Joined: Aug 2002
Posts: 7,445
Campfire Tracker
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Campfire Tracker
Joined: Aug 2002
Posts: 7,445 |
Well, I don't know if it'll help, but I worked with a trainer who was a power lifter and also competed in body-building comps.
He recommended a recovery drink as soon after a hard workout as possible. Key ingredients were things muscles need to repair after a hard workout--something sugary and 40 grams of whey protein. I buy the stuff at the store an mix my own using orange juice for the sugar and any kind of whey protein that doesn't have flavoring.
The only supplement I use is creatine after my work outs. I do feel it helped recover and improved gains.
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Joined: Jan 2007
Posts: 20,812
Campfire Ranger
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Campfire Ranger
Joined: Jan 2007
Posts: 20,812 |
Bent over rows 10x10 100lbs Standing press 10x10 70lbs Go from one to the other, rest 1 minute then repeat.
Light leg press: 295lbs 5x10 Chin-ups Totaled 40. Go from one to the other. Rest 45 seconds, repeat.
Forward lunges and glut presses.
From what I read, one of the best times to take protein is right before bed, because repair occurs during sleep.
laissez les bons temps rouler
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Joined: Apr 2005
Posts: 13,763 Likes: 1
Campfire Outfitter
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Campfire Outfitter
Joined: Apr 2005
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I ALWAYS take whey protein after training. Whey protein is quickly digested so it works really well to provide building blocks to the muscle asap after training. What I mix it with depends on my goals (weight gain, recovery, cutting weight, etc). I use creatine if I'm wanting to gain weight/build muscle...the stuff works, it always amazes me how much difference it makes. If I'm cutting weight or need to stay at the same weight I avoid it, I usually gain around 10 lbs the first two weeks of taking it but a lot of that is water. A slow digesting protein right before bed is good to avoid muscle be catabolized over night.
If I'm not having to cut/maintain weight, the only time I'm picky about what I eat is right after training. I make sure I eat/drink for recovery. The rest of the time I eat everything I can get my hands on.
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Joined: Jun 2006
Posts: 46,102 Likes: 6
Campfire 'Bwana
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Campfire 'Bwana
Joined: Jun 2006
Posts: 46,102 Likes: 6 |
Did another hike with the pack this AM. 48 lbs., 1300 foot climb in two miles, 4.5 miles round trip.
A wise man is frequently humbled.
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Joined: Mar 2015
Posts: 107
Campfire Member
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Campfire Member
Joined: Mar 2015
Posts: 107 |
Today straight leg dead lifts hamstring curls snatch squats plank roll out w/stability ball DB high pulls Russian twists w/med ball leg raises reverse crunches
When you are dead, you don't know that you are dead. It's difficult only for the others....It is the same when you are stupid
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Joined: Mar 2015
Posts: 107
Campfire Member
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Campfire Member
Joined: Mar 2015
Posts: 107 |
Decided to get another workout in this evening. Ran bleachers. 7 sets of 5. I went with less recovery time between sets.
When you are dead, you don't know that you are dead. It's difficult only for the others....It is the same when you are stupid
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Joined: Jun 2006
Posts: 46,102 Likes: 6
Campfire 'Bwana
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Campfire 'Bwana
Joined: Jun 2006
Posts: 46,102 Likes: 6 |
Lower body/core today. Good progress on the squat machines, I'm probably at 175% of the weight I started with post-shoulder surgery.
A wise man is frequently humbled.
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Joined: Feb 2002
Posts: 13,661
Campfire Outfitter
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Campfire Outfitter
Joined: Feb 2002
Posts: 13,661 |
EMOM for 7 min: 30 squats 5 pullups
172 reps.
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Joined: Sep 2005
Posts: 1,393
Campfire Regular
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Campfire Regular
Joined: Sep 2005
Posts: 1,393 |
One of the guys I workout with proposed a 10,000 burpee challenge, 100 burpees daily for 100 days. If you miss a day you can catch up or you can do extra, the goal is simply to get 10,000 in 100 days or less.
I think I'll knock out my first 25 before I walk the dogs this AM.
It starts today, no foolin'
What would Porter Rockwell do?
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Joined: Feb 2002
Posts: 13,661
Campfire Outfitter
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Campfire Outfitter
Joined: Feb 2002
Posts: 13,661 |
Shoulder Press 10-8-6-3-2-1-1 95-115-135(f)-155-175(f)-175-185 Need to remember to breath... One of the guys I workout with proposed a 10,000 burpee challenge, 100 burpees daily for 100 days. If you miss a day you can catch up or you can do extra, the goal is simply to get 10,000 in 100 days or less.
I think I'll knock out my first 25 before I walk the dogs this AM.
It starts today, no foolin'
I would hate that guy! I really hate burpees. That said, I bet you have better lungs for the effort.
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Joined: Mar 2003
Posts: 5,844
Campfire Tracker
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Campfire Tracker
Joined: Mar 2003
Posts: 5,844 |
I started three weeks ago with getting my soft old backside back into shape. I drew a goat tag this year and after getting promoted to a desk 10 years ago, I'm not where I need to be.
Three weeks ago I started the treadmill, initially just doing 30 minutes flat (0%) at 3.5 mph. I'm up to 25 minutes at 10% at 3.2 mph with a five minute warm up and cool down at 0% on each end. I'll add my pack and some weight next hitch. I go home for my three week R&R today and will hike the roads around my home area with a pack and 50 pounds.
I also started the seven week push up and sit up (crunches) challenge this week. That was humbling but it will be worth it. In seven weeks following the protocol for my age and test results, I should be able to do 100 push ups and 200 crunches. We'll see how it goes.
I've never been one for working out. Until 10 years ago, between my job and my off time I was pretty active and always stayed in good shape. This is the first time I've felt the need to really work at getting back in shape.
Chronographs, bore scopes and pattern boards have broke a lot of hearts.
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Joined: Jun 2006
Posts: 46,102 Likes: 6
Campfire 'Bwana
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Campfire 'Bwana
Joined: Jun 2006
Posts: 46,102 Likes: 6 |
A goat tag sounds like good motivation!
A wise man is frequently humbled.
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Joined: Sep 2005
Posts: 1,393
Campfire Regular
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Campfire Regular
Joined: Sep 2005
Posts: 1,393 |
One of the guys I workout with proposed a 10,000 burpee challenge, 100 burpees daily for 100 days. If you miss a day you can catch up or you can do extra, the goal is simply to get 10,000 in 100 days or less.
I think I'll knock out my first 25 before I walk the dogs this AM.
It starts today, no foolin'
I would hate that guy! I really hate burpees. That said, I bet you have better lungs for the effort. My lungs are good but my quads will be getting lit up daily for about 99 more days.
What would Porter Rockwell do?
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Joined: Mar 2015
Posts: 107
Campfire Member
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Campfire Member
Joined: Mar 2015
Posts: 107 |
Monday Ran bleachers...5 sets of 8
Tuesday squats(less weight, higher reps) bench pull ups triceps leg raises plank w/DB row
When you are dead, you don't know that you are dead. It's difficult only for the others....It is the same when you are stupid
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Joined: Feb 2002
Posts: 13,661
Campfire Outfitter
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Campfire Outfitter
Joined: Feb 2002
Posts: 13,661 |
One of the guys I workout with proposed a 10,000 burpee challenge, 100 burpees daily for 100 days. If you miss a day you can catch up or you can do extra, the goal is simply to get 10,000 in 100 days or less.
I think I'll knock out my first 25 before I walk the dogs this AM.
It starts today, no foolin'
I would hate that guy! I really hate burpees. That said, I bet you have better lungs for the effort. My lungs are good but my quads will be getting lit up daily for about 99 more days. That they will be! Good luck in the endeavor.
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Joined: Feb 2002
Posts: 13,661
Campfire Outfitter
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Campfire Outfitter
Joined: Feb 2002
Posts: 13,661 |
14 Rounds for time w/ 95lbs Barbell
10 Deadlifts 10 Squat cleans 10 Push Press 50 ft of Walking Lunges with barbell on back. Walk back to start point. Round 3, 7, & 9 – 7 Turkish Get Up 1.5 Pood
The WOD represents 14 stations of the Cross with the three time Jesus fell to the ground.
I made it through 6 rounds before I ran out of time and had to get to work.
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Joined: Mar 2015
Posts: 107
Campfire Member
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Campfire Member
Joined: Mar 2015
Posts: 107 |
step ups w/barbell pull-ups bench v-sit ups leg raises back extension power cleans hamstring curls
When you are dead, you don't know that you are dead. It's difficult only for the others....It is the same when you are stupid
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Joined: Jan 2007
Posts: 20,812
Campfire Ranger
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Campfire Ranger
Joined: Jan 2007
Posts: 20,812 |
4 chin-ups, followed by 10 push-ups, followed by 15 air squats. Repeat x 20. Took about 38 minutes.
laissez les bons temps rouler
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Joined: Oct 2011
Posts: 4,070
Campfire Tracker
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Campfire Tracker
Joined: Oct 2011
Posts: 4,070 |
This has been my third week back in the gym. I hit it mon-fri at noon for a hard 45 minutes. I am having major problems sleeping. I am taking no supplements of any kind. No drinks, etc., nothing. Caffeine intake has decreased since i started. Diet has changed very little. I probably have less stress than ever in my adult life. In other words, the workout itself is causing the lack of sleep. I got up this morning at 5am after maybe 5 hours of sleep at best. Went to bed at 10:30 tonight and laying here now at 1am without even a yawn and feel all hyped up. Luckily the lack of sleep seems to have no effect on me throughout the day. I never feel lethargic. But i know its not good in the long run. Sleep has never been a problem for me.
Thoughts?
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Joined: Jan 2007
Posts: 20,812
Campfire Ranger
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Campfire Ranger
Joined: Jan 2007
Posts: 20,812 |
You on the computer or iPad before going to bed? If so quit and see what happens. The light messes with your eyes which somehow causes a disruption of your sleep patterns.
Read up on preparing for sleep. I doubt that a hard workout is the cause.
laissez les bons temps rouler
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