[Malaclypse]

you know my email address you wanker ;p - you've pestered me on googlechat or whatever the fuck it's called many times. You know my phone number ffs! Anyway, thanks but no thanks - I'm not interested in your fitness plan you fat bastard

[Assail]

Malaclypse, on 11 April 2013 - 05:49 PM, said:

I cycle to work when the weather is amenable (8 miles one way) and I love it but every winter I gain more weight than the previous winter. I try to blame the glorious cooking of my awesome wife but the truth is I've always been a bit of a glutton when others are cooking for me. When I was on the farm, I worked hard every day, building fences, chasing and sometimes wrestling cows, etc. - it was lots of hard, physical work and it was satisfying in that way but made me almost no money. In those days I went with the idea that as long as you're burning off the calories you consume you'll be alright and it worked, but fuck me, I consumed a lot of calories. As I get older and less active, not to mention less motivated, I feel I need a change - the cycling is easy - if it weren't for the fact that I'm suffering from a beastly cold that my idiot stepson gave me, I'd be cycling now, I LOVE cycling. The problem is the winter, so I intend to sign up for a MMA class at a nearby village, which hopefully won't turn out to be shit, though there are rumours of bullying and whatnot, so we'll see how it goes. Ideally, I'd like some regular training, measuring myself against others and finding myself wanting, to motivate me to obsess on fitness, dredge up the old routine of situps, pushups and chinups upon waking and before bed. Time will tell. I can't get fat, I'd look pregnant with my build. Anybody have any better ideas?

I'm not saying that older guys don't get into MMA training, but at the same time, it's an incredibly stressful regimen and there are plenty of other moderate to high intensity workouts that you can do that won't put such a strain on your body.

CrossFit is a great start, and easy to do on your own, the stress levels being controlled by how hard you want to push yourself, which is convenient because who knows your body better than you? You could try conventional lifting if that's your forte, or you could get into a lot of body weight exercises (Convict Conditioning being one of these, you can find some info on it in the Working Out/Time Lapse thread in Phoenix Inn) which is extremely beneficial and relatively low risk as far as injury and stuff goes. The list can go on and on, there are so many different ways to work out and keep yourself healthy. Experiment a little and see what you like best.

As for consuming food... I go by a couple things. 1) Do I really need it? It's a simple question that can decide whether or not you eat that cake, 2) Learn the difference between appetite and satiation. Are you eating because your body requires it of you, or are you doing it because you THINK you're hungry?, 3) Eat until you're comfortable. Don't walk away from a table feeling as if you ate way too much.

This post has been edited by Assail: 11 April 2013 - 07:35 PM

[Malaclypse]

Some of that is useful I must admit, hence the rep. Thank you for your input darling You clearly have some passion, expertise and interest on this subject. I may seek your advice in future.

[Morgoth]

Assail, on 11 April 2013 - 07:31 PM, said:

Malaclypse, on 11 April 2013 - 05:49 PM, said:

I cycle to work when the weather is amenable (8 miles one way) and I love it but every winter I gain more weight than the previous winter. I try to blame the glorious cooking of my awesome wife but the truth is I've always been a bit of a glutton when others are cooking for me. When I was on the farm, I worked hard every day, building fences, chasing and sometimes wrestling cows, etc. - it was lots of hard, physical work and it was satisfying in that way but made me almost no money. In those days I went with the idea that as long as you're burning off the calories you consume you'll be alright and it worked, but fuck me, I consumed a lot of calories. As I get older and less active, not to mention less motivated, I feel I need a change - the cycling is easy - if it weren't for the fact that I'm suffering from a beastly cold that my idiot stepson gave me, I'd be cycling now, I LOVE cycling. The problem is the winter, so I intend to sign up for a MMA class at a nearby village, which hopefully won't turn out to be shit, though there are rumours of bullying and whatnot, so we'll see how it goes. Ideally, I'd like some regular training, measuring myself against others and finding myself wanting, to motivate me to obsess on fitness, dredge up the old routine of situps, pushups and chinups upon waking and before bed. Time will tell. I can't get fat, I'd look pregnant with my build. Anybody have any better ideas?

I'm not saying that older guys don't get into MMA training, but at the same time, it's an incredibly stressful regimen and there are plenty of other moderate to high intensity workouts that you can do that won't put such a strain on your body.

CrossFit is a great start, and easy to do on your own, the stress levels being controlled by how hard you want to push yourself, which is convenient because who knows your body better than you? You could try conventional lifting if that's your forte, or you could get into a lot of body weight exercises (Convict Conditioning being one of these, you can find some info on it in the Working Out/Time Lapse thread in Phoenix Inn) which is extremely beneficial and relatively low risk as far as injury and stuff goes. The list can go on and on, there are so many different ways to work out and keep yourself healthy. Experiment a little and see what you like best.

As for consuming food... I go by a couple things. 1) Do I really need it? It's a simple question that can decide whether or not you eat that cake, 2) Learn the difference between appetite and satiation. Are you eating because your body requires it of you, or are you doing it because you THINK you're hungry?, 3) Eat until you're comfortable. Don't walk away from a table feeling as if you ate way too much.

This is like telling a hardcore feminist that only men can handle hard liquor.

[Baco Xtath]

Been doing more Crossit influenced workouts lately. Today's was:3 rounds of:
15- 35 lb KB thrusters (35 each arm)
10- muscle-ups (assisted)
15 - 60 lb KB swings
10- 40 lb dumbbell snatches
10- pistol squats (form was shit)
15 - 35 lb KB sumo high pulls (each arm)
20- lying down tricep extensions (30 lbs each arm)

Rx'd 25:00

I sweat my ass off on this one and felt like I got a hell of a workout.

[Macros]

Malaclypse, on 11 April 2013 - 07:31 PM, said:

you know my email address you wanker ;p - you've pestered me on googlechat or whatever the fuck it's called many times. You know my phone number ffs! Anyway, thanks but no thanks - I'm not interested in your fitness plan you fat bastard

considering I've lost my phone several times since I've had your number and when you call me its from a withheld number, no, I do not have your phone number
I forgot that I used to drunkenly regale you with tales of my daring do on g-talk. my apologies on that front.

As for the fat bastard, well I did put on a little in Aus I'll not lie but its all gone and I have my sleek figure back. I'm sending you the regime anyway because its actually pretty good and if you ca finish it properly within a month I'll be impressed.

[Malaclypse]

Prepare to be impressed little Irish man

[Cyclorrhapha]

Not sure if this has been mentioned before but for those of you who are more into calisthenics than weightlifting I'd highly recommend this book: http://www.amazon.co...h/dp/0938045768 . It's written by an ex con who claims that he can do 100 one arm pushups, 1 arm hand stand and other remarkable feats of strength. The exercises for each individual muscle group start of as fairly easy then become harder and harder as you reach the progression standard and start the next level.

[Coco with marshmallows]

20 minute run - 10 minutes steady, 10 minutes interval (1 minute fast, 1 minute walk)

Then onto cleans up to:

70 (154) * 8 (PB)
70 (154) * 5
70 (154) * 5
(set/volume PB)

Weighted chin ups BW+15 (33) *3*2,
BW+15 (33) * 4 - last one from a dead hang after the first three.

[Coco with marshmallows]

Wheeee, double post by me:

this mornings lifts:

Deadlifts:

155 (341) * 5
155 (341) * 3

Squats, 3 second pause, ATG:
100 (220) * 1
115 (253) * 1
125 (275) * 1

Weighted chin ups:
BW+20 * 3
BW+20 * 3
BW+20 * 2

[amphibian]

Pretty bushwhacked today - 1.2 hrs of BJJ/wrestling/MMA today.

Started off light with some drilling of high guard triangles for 35 minutes.

Then to takedowns 1 vs. 2, 1 vs. 3, 1 vs. 4, 1 vs. 5, 2 vs. 3, 2 vs. 4 and so on. First to takedown "wins". I was constantly going after arm drags and single legs, so that was a bit scrambly in comparison to the people who were setting up different takedowns. Takedowns are so vastly different in terms of demands upon the body than regular grappling - it's amazing.

Then to MMA style 5 minute rounds for 5 rounds. Fun stuff.

[Coco with marshmallows]

Nice stuff Amph.

last night for sh*ts and giggles in karate we put on the 14 oz boxing gloves and went for it.

Only five of us, so round robins, 2 minute rounds, fifth person timing the rounds. Great fun.

End results - two split lips, one black eye, one ASTONISHINGLY lumpy shin - looks like half a baseball under the skin.....

Fun times

[Assail]

amphibian, on 13 April 2013 - 07:03 PM, said:

Pretty bushwhacked today - 1.2 hrs of BJJ/wrestling/MMA today.

Started off light with some drilling of high guard triangles for 35 minutes.

Then to takedowns 1 vs. 2, 1 vs. 3, 1 vs. 4, 1 vs. 5, 2 vs. 3, 2 vs. 4 and so on. First to takedown "wins". I was constantly going after arm drags and single legs, so that was a bit scrambly in comparison to the people who were setting up different takedowns. Takedowns are so vastly different in terms of demands upon the body than regular grappling - it's amazing.

Then to MMA style 5 minute rounds for 5 rounds. Fun stuff.

I don't know why you're not double legging, vastly superior Sounds like a sweet workout. My best friend won a couple tournaments out here in Hawaii in his belt/weight bracket and I tagged along for some of his training sessions at the gym. Wore my ass out real quick, it was pretty much what you outlined.

I'm about to hit the gym up, will post what I did when I get back.

[Assail]

Chest/Bis today.

4 Sets of Incline dumbbell press 8-10 reps @ 85lbs, 95lbs, 105lbs, 120lbs
3 Sets of flat bench press 8-10 reps @ 185lbs, 225lbs, 245lbs
3 Sets of incline cable flyes 8-10 reps @ 30lbs, 37lbs, 40lbs
3 Sets of regular cable flyes 8-10 reps @ 20lbs, 25lbs, 30lbs
3 Sets of decline cable flyes 8-10 reps @ 20lbs, 20lbs, 25lbs
3 Sets of weighted dips (45lbs added) until failure.

3 Sets of standing curls 8-10 reps @ 50lbs, 55lbs, 60lbs
3 Sets preacher curl w/ EZ curl bar superset with half weight 8-10 reps @ 85lbs [superset 10 reps @ 45lbs], 85lbs [superset 10 reps @ 55lbs], 85lbs [superset 10 reps @ 55lbs] ---- I pretty much bang out 10, drop to roughly half weight and do 10 more
3 Sets hammer curl superset w/ incline curls 8-10 reps @ 40lbs [superset 25lbs on incline curls], 45lbs [superset 30lbs on incline curls], 50lbs [superset 35lbs on incline curls]
3 Sets concentration curl 8-10 reps @ 30lbs, 40lbs, 45lbs
3 Sets standing cable curl w/ straight bar 8-10 reps @ 35lbs, 40lbs, 50lbs
3 Sets standing barbell curl 8-10 reps @ 60lbs, 70lbs, 80lbs

On the bike for 30 mins keeping it between 135-145 heart rate, just a nice easy cool down to everything.

[amphibian]

Assail, on 13 April 2013 - 09:54 PM, said:

I don't know why you're not double legging, vastly superior

Partly because I don't have the technique to set up a full on knee tap double leg complete with explosive finish and partly because most double legs end with me in the guard - while single legs often land me in half guard with a chance to shift immediately to side control.

There is the scoop double, where you pull the opponent's legs up and in, while falling into side control, but it's rare and I dunno how to set that up well either.

I'll work on it though. Alongside my outside trips.

[Captain Petepants]

I must admit that I find single legs land me in a better position, generally. Though that is probably because I'm a white belt who still gets stomped by the other white belts in BJJ.
Also...everyone else is bigger than me and they can often just muscle me into guard if I double leg them.

Single leg - Half-guard - work for the back and then bow and arrow or some other choke works for me more often than anything else.

All gets a bit funky when not training in the gi, though :/

[amphibian]

Frequently, I am the smallest person in the class. I am 5'10" 185 lbs, which is actually pretty large in most places. I know it's even tougher when smaller than that as many people are.

Look into butterfly guard and always look to drag arms across the body or make the head and body point in different directions. That gives you more of a chance.

I suspect I strained a calf muscle yesterday, but that shouldn't stop me from doing a few pushups and gi pullups.

[Captain Petepants]

Yeah, I'm 5'9" and about 135 lbs.

And yes, as soon as we're no longer standing it's all about arm/collar drags, butterfly sweeps and anything I can do to NOT get flattened out under the other guys. Cross-facing to slow down their passes etc. It is tough, but fun

[Assail]

Legs today with some abs and a little bit of light cardio again

4 Sets back squat 8-10 reps @ 225lbs, 315lbs, 345lbs, 385lbs
3 Sets smith machine lunges 8-10 reps @ 90lbs, 90lbs, 90lbs
3 Sets leg press 8-10 reps @ 290lbs, 380lbs, 470lbs
3 Sets leg extension until failure @ 160lbs, 185lbs, 220lbs
3 Sets leg curl 8-10 reps @ 160lbs, 180lbs, 200lbs
3 Sets seated calf raise until failure @ 135lbs, 225lbs, 270lbs

Abs

I like to do circuits when I train abs, and I usually do between 3-4 sets of that circuit. Circuit today was:

1 minute plank, immediate transition to 1 minute side plank, immediate transition to side plank, total 3 mins of planking
Hanging leg raises x15
Weight crunch x15 @ 90lbs
Mason Twist x30 w/ 20lbs dumbbell in hand
Rest for 2 mins

I repeated that 3 times.

Jumped on the elliptical for 20 mins, heart rate between 135 and 145.

This post has been edited by Assail: 15 April 2013 - 01:31 AM

[Assail]

Malaclypse, on 11 April 2013 - 07:59 PM, said:

Some of that is useful I must admit, hence the rep. Thank you for your input darling You clearly have some passion, expertise and interest on this subject. I may seek your advice in future.

If you have any other questions let me know, I'm no personal trainer but I've learned a lot about lifting and nutrition and all sorts of other stuff regarding fitness these past 4 years and I'd say I have a pretty solid knowledge base on it. So feel free to hit me up anytime you're interested in any other stuff.