The Do You Work Out Zone

[EnderD_503]

Originally Posted by greeneyedlady

Thanks Ender!

Lots of information for me to read later.

Do you take any supplements?

Allmax's Isoflex (whey protein isolate) is the only supplement I take at the moment (have never taken any other supplements except protein supplements or multivitamins, the latter I don't take anymore since only the expensive ones are really worth it and the cheap ones really aren't worth even that little bit of cash).

I drink milk mixed with a scoop of Isoflex 3xday (upon waking up, post-workout, before bed) if I can't get in a real high protein food source at any of those times. The reason is to make sure that my nutrition supports my strength goals, but I don't let it act as a substitute for a proper workout, good nutritional habits and adequate rest (though the added BCAAs do help recovery).

Basically, each person's protein needs (and therefore how/if they should supplement) differs depending on their level of activity, goals, medical conditions etc.

Edit: oh and to add to the post something of my own workouts since it's been a while and I'm actually really proud of my injury recovery lately...really happy lately with how my knee is finally improving!

Today I managed to make it through 15 mins of interval sprints (granted, not at as high speed as I used to do) without too much pain. About 10 mins in I started to feel something (though not so much pain or discomfort, just acknowledgement that the knee is 100% yet), but managed to make the whole 15 mins. Some discomfort afterwards, but nothing too serious.

For months after my injury I could barely do a leg workout to save my life (and actually had to leave leg workouts out for almost 2 months), but in my last workout I managed to do 40 lbs alternating jumping lunges (which makes me hopeful that I might one day get back to doing proper plyos again), which is a huge change from the last few months of attempted bodyweight lunges followed by screams of excruciating pain But there was an obviously lack in explosive strength in my right leg compared with my left leg. At least I managed to do them, lol

I also managed 10 reps of 160 lbs in quad extensions, which, again is a huge improvement from before where I could barely do 115 lbs quad extension for reps without a lot of discomfort in the right knee, which allows me to have hope that I'll be able to return to my previous strength and hopefully beyond. There was actually no pain after this last leg workout. Even with deadlifts, I had to go for a relatively light weight, but now I'm almost over the 200 mark without shooting pain afterward. It's still kind of discouraging, though, that this time last year I was eons away from where I am now. It reminds me of how easily achievement can be taken away in just a split second with an unlucky hit.

Squats are the only thing I'm still really having difficult with, but largely because I've found that my injury oddly left me with far less flexibility in my hip flexors than before...which sucks. Oh well, slowly but surely.

Just wanted to share that, because I'm really happy that there's actually a hope of getting back to where I was before and continue to do what I love.

[Linus]

Welp. I started the P90X program yesterday (FINALLY!!) and managed to get through about 45 min of the Shoulders CD. I decided to leave out the "bonus" stuff for now. I'm going to go for a ride later today (I tend to ride better in warmer weather and don't have arm/leg warmers for early morning rides). Unfortunately, as luck would have it, just as I get started into this stuff, I have to travel. My visa paperwork is finally arriving and I'll likely have to trudge up to Canada to get my visa done as well as fly back to the US to go through Customs to get it the final stamp of approval. This will likely mean nearly a week on the road, no cycling. I can do the P90X, at least, in my hotel room so that's one comfort. Once I've done that, then I'll head to Seattle for a week (I also have a trip to Reston, VA scheduled for the first week of Dec). So, lots of travel.

I've been doing some reading for some cycling specific training and am looking at Chris Carmichael's Time-Crunched Training Plan (using 6-8 hours a week to train for centuries and the like but not a professional athlete's level). I want to get back into long distance cycling. I'm thinking of doing L.A. to San Diego and back either later this year or early next. I figure that would be roughly about 100 miles (give or take) each way and would be a good weekend project trip.

I was curious if anyone else was vegan and training. And if so, what protein supplement do you use? We recently found Raw Revolution (great quick raw food bars) but they are high in their use of agave syrup. I do have Vega and am contemplating getting a protein I can add to homemade smoothies (a plain flavour option in addition to adding flax for Omegas).

[EnderD_503]

Had a great chest/back workout today. Always know it's been a good workout when you've managed to lose a few calluses in the process Today looked like: 6x6-3 flat bench, 6x5-4-3 T-bar rows, 6x6-3-1 One arm DB chest press, 6x6 One arm DB rows, 6x8 Pullovers, 6x6 DB chest flyes, 6x10 DB shrugs. Now have a nice upper body buzz going lol

@Linus, can't you add the Vega to smoothies? A co-worker of mine who is glutine sensitive uses it and I think adds it to homemade shakes...will ask tomorrow.

[Linus]

Originally Posted by EnderD_503

Had a great chest/back workout today. Always know it's been a good workout when you've managed to lose a few calluses in the process Today looked like: 6x6-3 flat bench, 6x5-4-3 T-bar rows, 6x6-3-1 One arm DB chest press, 6x6 One arm DB rows, 6x8 Pullovers, 6x6 DB chest flyes, 6x10 DB shrugs. Now have a nice upper body buzz going lol

@Linus, can't you add the Vega to smoothies? A co-worker of mine who is glutine sensitive uses it and I think adds it to homemade shakes...will ask tomorrow.

Ya but I find (as I do with most protein shakes) there is this taste.. I remember when I used to use Myoplex. Gawd. Stuff was so chalky to me. I have the berry flavour and addd it to my blueberry/strawberry/banana/Almond milk smoothie today (one scoop). Wasn't too bad but still tasted it a bit in the background..

[EnderD_503]

Originally Posted by Linus

Ya but I find (as I do with most protein shakes) there is this taste.. I remember when I used to use Myoplex. Gawd. Stuff was so chalky to me. I have the berry flavour and addd it to my blueberry/strawberry/banana/Almond milk smoothie today (one scoop). Wasn't too bad but still tasted it a bit in the background..

Ah yeah, I see what you mean. I'm not entirely sure you'd get away from that taste completely with a plain flavour/flavourless option, though.

I'm not sure about how it is with vegan protein supplements since I'm not vegan and haven't really explored them, but I bought a tub of plain/flavourless whey powder (Isoflex) in the past and it was absolutely horrible. That funky taste was there, but much stronger even when mixed with fruits/berries. I think that is just the nature of protein powder, tbh. Could very well be different with the vegan options, though.

[Gemme]

The Cardio Queen is back! I've had two days of fantabulous workouts and am firmly back on track with eating properly. A new month brings a new mentality.

[Jet]

Originally Posted by EnderD_503

Ah yeah, I see what you mean. I'm not entirely sure you'd get away from that taste completely with a plain flavour/flavourless option, though.

I'm not sure about how it is with vegan protein supplements since I'm not vegan and haven't really explored them, but I bought a tub of plain/flavourless whey powder (Isoflex) in the past and it was absolutely horrible. That funky taste was there, but much stronger even when mixed with fruits/berries. I think that is just the nature of protein powder, tbh. Could very well be different with the vegan options, though.

Gold Standard Whey is the most palatable. Also sells in 10lb bags. Vanilla or Rocky Road. I also spruce mine up with cherries, coffee, strawberries dep on the flavor. I make it a dessert. And my diet was put together with recipes from an Exec Chef friend of mine. Weightlifting bon appetit

[shadows papa]

Originally Posted by Linus

Welp. I started the P90X program yesterday (FINALLY!!) and managed to get through about 45 min of the Shoulders CD. I decided to leave out the "bonus" stuff for now. I'm going to go for a ride later today (I tend to ride better in warmer weather and don't have arm/leg warmers for early morning rides). Unfortunately, as luck would have it, just as I get started into this stuff, I have to travel. My visa paperwork is finally arriving and I'll likely have to trudge up to Canada to get my visa done as well as fly back to the US to go through Customs to get it the final stamp of approval. This will likely mean nearly a week on the road, no cycling. I can do the P90X, at least, in my hotel room so that's one comfort. Once I've done that, then I'll head to Seattle for a week (I also have a trip to Reston, VA scheduled for the first week of Dec). So, lots of travel.

I've been doing some reading for some cycling specific training and am looking at Chris Carmichael's Time-Crunched Training Plan (using 6-8 hours a week to train for centuries and the like but not a professional athlete's level). I want to get back into long distance cycling. I'm thinking of doing L.A. to San Diego and back either later this year or early next. I figure that would be roughly about 100 miles (give or take) each way and would be a good weekend project trip.

I was curious if anyone else was vegan and training. And if so, what protein supplement do you use? We recently found Raw Revolution (great quick raw food bars) but they are high in their use of agave syrup. I do have Vega and am contemplating getting a protein I can add to homemade smoothies (a plain flavour option in addition to adding flax for Omegas).

Hey Linus here is a link for you for a very well thought of vegan protein powder. It gets a lot of good reviews on vegan weight training sites. I've never been completely vegan but was a vegetarian for almost five years and I used some rice protein powders during that time. They seemed to mix a lot easier and not have that serious "whang" after taste. I think very highly of Chris Carmichael's cycling plans too. They are doable for whatever level you want to train to achieve. How cool would it be if members of the Planet that love to cycle all trained and did a century TOGETHER??? Here's the link,hope it helps!http://www.trueprotein.com/Product_D...id=22&pid=6816

[Linus]

Originally Posted by EnderD_503

Ah yeah, I see what you mean. I'm not entirely sure you'd get away from that taste completely with a plain flavour/flavourless option, though.

I'm not sure about how it is with vegan protein supplements since I'm not vegan and haven't really explored them, but I bought a tub of plain/flavourless whey powder (Isoflex) in the past and it was absolutely horrible. That funky taste was there, but much stronger even when mixed with fruits/berries. I think that is just the nature of protein powder, tbh. Could very well be different with the vegan options, though.

LOL ya. I've found over the years a lot of the whey products were less than great tasting. It's not as bad as that but it was there.

Originally Posted by shadows papa

Hey Linus here is a link for you for a very well thought of vegan protein powder. It gets a lot of good reviews on vegan weight training sites. I've never been completely vegan but was a vegetarian for almost five years and I used some rice protein powders during that time. They seemed to mix a lot easier and not have that serious "whang" after taste. I think very highly of Chris Carmichael's cycling plans too. They are doable for whatever level you want to train to achieve. How cool would it be if members of the Planet that love to cycle all trained and did a century TOGETHER??? Here's the link,hope it helps!http://www.trueprotein.com/Product_D...id=22&pid=6816

I'd be game for a century. Where are you again?

I'm going to finish the vega for now and maybe try the plain version. The reason why is that it's the only raw vegan product out there that I know and it includes a whole whack of nutrients in it, like B12, that I can use. I'm trying to stick to less processed foods and more whole foods where possible.

[EnderD_503]

Knee continues to improve as far as the weight it can handle without feeling like the side of my knee is going to tear open and spurt firey lava lol. Did leg day yesterday instead of Wednesday since Wednesday was crazy and could only fit in a quick grip/forearm workout.

Managed 10 reps at 175 lbs on the leg extension(plan to hit 190/205 next week if the acursed knee continues to improve) with only slight discomfort (weird few seconds post-workout when I was walking and suddenly had an intense shooting pain on the inside of my knee, but it quickly disappeared...don't know what that was about), 390 on the leg press with little discomfort (wide stance to try to hit the inner quad more), 210 deadlift with no discomfort (but the right quad around the knee seemed to fatigue very quickly) and can definitely safely increase that one a fair bit next week.

Jumping lunges were a no-go past 6 reps since had sudden feeling of having hyperextended the right knee, which did not feel fun. However, I did do my lunges fairly late in the workout (I usually do them first or second), so probably due to the right leg being easily fatigued in comparison to the left. Did backward lunges instead. Finished off with calf raises at 290. I feel like my numbers are all out of wack because of this, and I can't wait for them to get back into balance. Hip/hamstring flexibility still = fail.

Either way, this week really continued to increase my confidence that I'll be able to return to full lower body strength by X-mas, therefore, Ender = a happy boy Thus ends the shitty knee report lol

[shadows papa]

"I'd be game for a century. Where are you again?"

Hey Linus, I just now saw your reply, I haven't been in this thread for a while. I'm in Tennessee. I'd be all for doing a century mid to late spring of 2011. If we can't do it together you can pick one there,I'll pick one here and we can keep each other apprised of our training progress. I don't do serious structured training, I just follow the training plan of the great Eddy Merckx..."RIDE LOTS". I so miss doing a lot of road cycling and would love to have a reason to do more, especially when the weather turns warmer again. Right now I am just riding when I can (usually on my mountain bike) and I did my first cyclocross race and will do another in two weeks...so that helps!

[lipstixgal]

I have a gym membership but don't go. I should go and work on the machines but don't no motivation whatsoever!! I need help..

[EnderD_503]

Sometimes the routine is the only thing that saves you from lack of motivation. Put together a routine for yourself and follow it. If you need extra motivation in dragging yourself to the gym it'd be a good idea to talk to a friend who's an avid gym-goer and ask them to be your workout buddy. That way they can hold you accountable if you are tempted to fall off the wagon. Or if you've got the resources, get yourself a personal trainer. With set appointments/routine it's harder to to give in to the lack of motivation.

Personally I find that motivational quotes, videos etc. really help me get past the occasional lag in motivation. Find something that motivates you and go with it.

Originally Posted by lipstixgal

I have a gym membership but don't go. I should go and work on the machines but don't no motivation whatsoever!! I need help..

[SelfMadeMan]

Originally Posted by lipstixgal

I have a gym membership but don't go. I should go and work on the machines but don't no motivation whatsoever!! I need help..

I agree with Ender, see if you have a friend or possibly family member who would be your workout partner... check into your club's personal training options. Load the MP3 player of your choice with music you love that gets you pumped up - that always helps me get motivated. Also, if you picture yourself looking the way you want to at whatever your goal is, and keep that mental image in your mind as you work out, it will feel good knowing you are on the road to your goal. And if all else fails, I'm sure plenty of us here would be happy to be your cheerleader! You can do it!

[lipstixgal]

Yes I do workout now water aerobics to start until I lose some of this weight then onto the machines and weights next thanks for all your support those with encouragement. I really like the way I feel so far..

[SelfMadeMan]

Originally Posted by lipstixgal

Yes I do workout now water aerobics to start until I lose some of this weight then onto the machines and weights next thanks for all your support those with encouragement. I really like the way I feel so far..

Awesome! Kudos to you! Sounds like you found your motivation, and once you start noticing the weight loss you're working so hard to achieve, THAT will be all the motivation you need :-)

[lipstixgal]

Originally Posted by SelfMadeMan

Awesome! Kudos to you! Sounds like you found your motivation, and once you start noticing the weight loss you're working so hard to achieve, THAT will be all the motivation you need :-)

OH yes and much more energy it was hard at first but now I like it and I'm sleeping a lot less too was up early today!!

[drsassypants]

Checking back in to say Heeeeeey!

I'm currently doing a four run trail race challenge (6 miles -done-, 8 miles -Saturday-, 10 miles & 13.1 miles). After that, I plan to do a second half marathon, visit Austin (possibly unrelated, but still exciting), and then do three marathons before the end of the year.

I might die.

In preparing for my trip, I was researching the gyms in Austin that are affiliates of mine. I noticed something strange. My gyms offer tanning to go with your workouts. The Austin gyms offer massage! I think we're doing something wrong. Is tanning or massage offered in anyone else's gyms? Is one more common than the other?

OKbye!

[Gemme]

Originally Posted by drsassypants

Checking back in to say Heeeeeey!

I'm currently doing a four run trail race challenge (6 miles -done-, 8 miles -Saturday-, 10 miles & 13.1 miles). After that, I plan to do a second half marathon, visit Austin (possibly unrelated, but still exciting), and then do three marathons before the end of the year.

I might die.

In preparing for my trip, I was researching the gyms in Austin that are affiliates of mine. I noticed something strange. My gyms offer tanning to go with your workouts. The Austin gyms offer massage! I think we're doing something wrong. Is tanning or massage offered in anyone else's gyms? Is one more common than the other?

OKbye!

We have tanning and massage chairs at our gym, but not actual massages. I think I need to go to THAT gym.

[Diavolo]

My gym has tanning, which is pretty typical. Some gyms have salons that rent space and run their own business. Mine used to have a chiropractor. Now we have those big hair dryers. God only knows what they do in there.