OT - So How is Your Summer Sports/Exercise Routine Going?
Mates,
There are a lot of jocks and quasi-jocks on this board, and with the beautiful Michigan weather having been here for 2 months, you've had time to get outdoors on some type of regular basis. I know many of you are into your summer routines - golf leagues, softball, running, biking, etc. Some will have various tournaments, races and championships to compete for.
So the question is: How are you doing on your summer sport(s)? Is your handicap or waistline going down? Is your bench press or running pace getting stronger? Any big races or matches you've had or are coming up?
XM
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I'd like to think I'm doing pretty good for someone my age. I'm 40 and have a great gym routine going on right now. Mondays are tricep, shoulders, Wednesday is Bicep - chest with Fridays being Legs and back. Thursday is my cardio day, I'm up to 4-5 mile runs and biking for another 5. I still run for 1-3 miles Mon, Weds, Fri and do core work almost daily.
For me I've found it takes about 2-3 hours in the gym to get a good full work out in. 10-15 minutes of stretching to start followed by half an hour to an hour of cardio, then I get into whatever muscle group i'm training that day. I'll do 4-5 exercises per muscle group, 4 sets of 10 reps and burning my last two sets till muscle failure. For regular sets I'll take 30 second breaks in between the first 2 and 60 seconds for the last 2, the only exception is when I train chest I'll take 1.5- 3 minute breaks in between 4 super sets.
Dieting is where I struggle the most. I'm trying to cut out sugars and monitor sodium. I'm ingesting about 240 grams of protein a day ( Chicken, tuna, salmon, walnuts and beef jerky) but pizza and little debbie's are calling me!
Supplements: Mega man sports multi vitamin, Amino burst 3000, creatine HCI 1250 mg and Vega clean protein shake (mixed with whole milk).
I'm 6' , 207 and about 15 - 16% body fat. I'd really like to get to single digits there but, 10% would be cool
Since you're over 40, there's a good shot your doc could prescribe TRT.
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I appreciate the input and I'll give that 45/15 a shot. I generally just go at a steady pace, 4-5 mph on the treadmill and 100 rpm on the bike. I'm not sure TrT is a viable option for me. I'm gaining good lean muscle and my energy levels seem fine. I'll recheck that in 5 years or so. I saw the post TRT Vitor Belfort and i'm not in any hurry to jump into that
i respectfully think 'you are doing it wrong'. unless you are training for some serious competition it shouldn't take nearly that long. if you are hitting it hard it should take 1/2 that, plus maybe some stretching. suggest you alternate cardio and resistance days too.
In Texas, summer is the time to stay indoors and not die of heat exhaustion. As a result, my exercise schedule, which is strictly outdoors, is limited to morning routines. And I like sleep a lot. Like... a lot.
So you could say 'not good'.
Id take MI weather all year
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For those in which the thought of going to the gym 3-4 days/wk, running all the time, etc. doesn't conjure a shred of enthusiasm...consider taking up an activity that may well be far more thrilling.
Mountain biking, rock climbing, surfing, kiteboarding, rafting, kayaking, skiing, snowboarding - things of this nature could actually make exercising enjoyable rather than excruciating and/or burdensome.
While not time-conducive, per se, people tend to do this stuff for longer stretches on a given day; i.e.5-6 hours of downhill skiing (small hills + used-to-be landfills excluded) can easily burn off 1500-2000 kcal.
Or just pick up a dozen boxes of that Ally stuff from Walgreens if not concerned over occasional leakage of yellow, nasty-smelling, liquidity poo