weight training has begun!

[rjohns94]

Madman posted on the fountain of youth in the topic http://www.levergunscommunity.com/viewt ... n+of+youth

I said then I was looking to get into this even though I hate pushing weights. Well I made the plunge in a big way and last night I got the equipment all set up and started my routine. Will take it slow and be mindful of the proper form. Got a bench, and a lifting cage (which is really kewl and ensures I don't get injured or pinned under heavy weights, an olympic bar with 300# of weights and an elliptical trainer. Work out last night was 30 mins of the elliptical as a warm up, then 3x12 reps of Mil Press-straight back squats-curls-light lunges. 45 mins and I was done. Didn't have to give up anything to do it except sitting on my butt. Felt great after and got up this am at 5am (as I normally do) and repeated the process. It is my intention to make this part of my morning routine. I also have put one of my bikes in the basement next to the elliptical on an exercise flywheel so I can mix up or add to the workouts as the winter progresses. The cage for the weights also has pull up bars, both straight and narrow grip versions which I will add as an aide to exercising and conditioning the core back muscles.


Thanks again Madman for the post and encouragement.

[Gobblerforge]

Good for you. Since you brushed off equipment you already have I assume you have experience weight lifting. Good. I must admit that I was inspired to get my weights out too, but that was two days before my accident so no working out for me for a while.
While we talk and consider weight training can we also talk about routines and various techniques and safety concerns? Maybe some others will be inspired as well and maybe we can help a nu-bee get started without hurting themselves. I trained and competed in three ANBC competitions over five years some 20 years ago. I was very lucky to get into it with a good friend of mine who was very very well versed on technique and safety. "If you hurt yourself training you need to examine your technique" he would say. There is a lot more to it than lifting steel. A lot has to deal with your goals. Size, definition, cardio. This is a good topic. I hope the thread lives on.
Gobbler

[6pt-sika]

For light lifting in 16 ounce increments !

http://bass.com/history/


And for later during hunting season when it gets cold and I need heavy by the ounce weights !

http://www.jackdaniels.com/GentlemanJack/default.aspx

[kimwcook]

Good for you, Mike. I suspect we all should heed Madman's routine and do something. I know I need to.

Looks like you've got some burl lying around next to your elliptical.

[2X22]

That is GREAT news! That is a good looking rack and a great looking bench. A good rack is critical for those lifting alone or attempting heavy low reps.

Now for the critical phase. Setting up a schedule. If you don't have a schedule that you adhere to religiously, sooner or later you will start missing sessions. I recommend setting up your days (M-W-F, T-F or how many days you plan to lift) and also your time. Choose a time that works for you most all the time and stick with it. If it is 7 am (my personal favorite) or 4 pm (my lifting partners favorite) it doesn't really matter. What matters is knowing that on a certain day, a certain time, you will certainly lift and nothing else gets in the way.

A routine is probably next in importance...!

2x22

[rjohns94]

Kimwcook - that is the base for a driftwood table, the glass is on the sofa just behind it. I was moving things around and I haven't reset it. If you look close you will see all my reloading stuff on the sofa too. Generally, that is all set up on the glass top table on top of the driftwood. Need to move everything to get the elliptical in place.

2x22 - I agree, a regula is needed for our daily routines. As I stated, I will be doing this at 5 am during the week and at night on the weekend.

Gobblerforge - I agree, we definately could use some routines and talk of safety. First item that comes to mind is dont bounce in lifting form, control the weight at all times through the range of motion. for instance, in squats, don't bounce on your squat, using your knee joint to stop the motion. Shouldn't take the tops of your hams past horizontal.

[madman4570]

WOW!!!!!!!!!!!!!!!!!!!!!!!!!!!!
You did mean business didn't you! (course you aren't the type that bull craps anyway)

VERY NICE DUDE!
And top shelf stuff/setup.
I am proud to call you my friend!
All I can say is knowing how you get into things and how you will advance.
One word that we will be calling you------------------------------SIR

Your going to be even more of a stud now! (Cool)

Please keep us---------------up to date!

[Canuck Bob]

Congrats, but didn't anyone tell you excercise can kill you! At least that is what my buddy tells me. Mind you his scale does 0 to 320 in a couple of seconds and he is trying to figure out where to put the elevator in his house already!

[bdhold]

Last Saturday, I bicycled 20 miles in 80 minutes, including my stop to stretch and hydrate.
I ride the creek roads, and my house on the divide between the creek and the next river. (TX hill country)
I've noticed the final climb back to my house is not nearly as gritty as it used to be.

[rjohns94]

well done bulldog!

[awp101]

That's a lot of stuff just to train weights. I simply sat mine down, told them to stay and that's just what they've done. I wish I could get Hank E. Dog to mind so well!



Yeah, I gotta get off my tuchus and start exercising as well...

[bdhold]

well done bulldog!

Mike, Thanks and back at you.



I can tell you from having my bike sitting on a turbo trainer for a dozen years, in-place cycling is more aerobic and wrings much more sweat from you than road riding.
After getting my daughter a good bike this summer, I've reworked and 100% rebuilt my 35-y-o bike to make it road worthy (for my 220 lbs) - all new bearings, cables, of course tires and true, chainrings, chain and freewheel, and reconfigured the bars to make it a lot more comfortable. I sit up a lot higher than a drop-bar road bike and avoid the cervical strain.
The road riding is generally more fun because of the convective cooling and you need longer rides to get the same aerobic gain, but it works your muscles more, including your abs - especially if you're climbing hills on tall road-race gears.
Of course I also live in S. Texas and can count on one 70-degree weekend every month of winter (it's the summers when we suffer)
Winter is when we get out, go camping, etc.

[rjohns94]

Bulldog: I had a raleigh grand prix back in late 70's early 80's. I then had a schwinn peloton, and since a few cannondales. I have one cannondale touring bike, a moots mountain bike and a single speed track bike. Use to race non-professionally. Now I get out for rides a couple times a week. Well done again.

Madman, tried the tabata protocol on the elliptical and all I got to say is WOW!. I will use it three times a week in my routine. Also looking at a kettleball to mix things up later, for now, on weights, I'm going to keep it simple for a while.

[Warren Pease]

Good on you. I'm 52 and started training again after a 20+ year layoff when I turned 50. I feel better and look better than I did when I turned 40. The basics- pull ups, bench, overhead press, squat, cleans and deadlift- will give you the best results. Also, look into a kettlebell and learn to do swings and cleans. It will help you greatly improve that hip flexibility that most of us old guys have lost. Kettlebell swings also help shed pounds.

Warren

[madman4570]

Bulldog: I had a raleigh grand prix back in late 70's early 80's. I then had a schwinn peloton, and since a few cannondales. I have one cannondale touring bike, a moots mountain bike and a single speed track bike. Use to race non-professionally. Now I get out for rides a couple times a week. Well done again.

Madman, tried the tabata protocol on the elliptical and all I got to say is WOW!. I will use it three times a week in my routine. Also looking at a kettleball to mix things up later, for now, on weights, I'm going to keep it simple for a while.

Yep, stick to your basics.
Also might be the right time to start a Carlson Norwegian MedOmega Fish Oil, Apple Cider Vinegar,Garlic,Wildflower Honey routine.
If nothing else do the Carlson and eat plenty of Chick Peas (but try the other ones above too)

.
Good Luck!

[Ysabel Kid]

Excellent Mike! I started exercising at the beginning of the year in an attempt to drop some weight and strengthen my core, hoping it would help my back. I have lost 25 pounds, and did so by mid-year, and have managed to keep it off. I've been trying to drop a last 5 pounds, but they don't seem to want to go. I have noticed a big jump in the strength of my back, and it has helped cut the daily pain. I just don't think you can go wrong getting into shape. Good luck my friend!

[Streetstar]

[.

Mustache bars, bar-cons, Nitto stem and a leather saddle --- truly a setup from a bygone era , but an effective setup nonetheless --- i'll bet that bike is a true joy to ride I like it!

I have an older Bridgestone mountain bike (designed by Grant Peterson, the head honch at Rivendell) that i have been wanting to give roughly the exact same treatment to

[bdhold]

hi Doug,
Of course Grant Peterson is still making great bikes, but current prices on lugged and hand-brazed steel frames (and his great ideas) inspired me on my rebuild.
http://www.rivbike.com
Although I bought the bars and quill from treefortbikes, I did get the end-shifter pods from Rivendell and they let me use my very cool Zeus shift levers
(this bike was constantly upgraded in the late 70s/80 when I moved to the TX hill country and started stripping out parts - first was a Sugino Mighty Comp crank and I recently found new 144bcd TA chainrings in Germany for $60 for the pair - a happy deal; the wheels are Rigida 1320 laced to Zeus Gran Sport hubs - Panasport still makes 300g 27-in tires - and the rear derailleur is Shimano 600 Arabesque)
After all, Raleigh frames were designed by Carlton and hand-brazed - the most copied frame builders of all time - and already 100-y-o technology by 1960. (as a major aside, my favorite fly reel builder also started out as a bicycle builder http://www.jwyoungs.co.uk/history.htm)

Cozy is the word on my bike. It was one day on my turbotrainer and drop bars when I was moving every few seconds trying to find a comfortable position that I decided on this change. On my normal ride, the chase group always passes me up, but I'm riding for me.

and throw up a couple of more views - I even added a kickstand - first one in 35 years

we were talking bikes at Flying Saucer Pub one evening and was asked to describe my bike.
I answered "preppy English bike" and she knew exactly what I was talking about.
There is a resurgence in these bikes, probably best represented by Grant Peterson and Riveldell Bicycle Works (though a new bike from Grant is going to cost $2-4K). Of course the old Schwinn/Paramount frame builders are now Waterford. I think my high-mileage 35-y-o bike is a testament to lugged steel frames. (there are a lot of old Varsities still rolling out there, too and those are welded frames)

here are the old Bridgestone catalogs - Grant's writing is always fun to read - I love that Bicycling rag called him a "Retro Grouch" when he introduced the XO
http://sheldonbrown.com/bridgestone/ind ... catalogues
http://sheldonbrown.com/bridgestone/1992/1992.pdf
http://sheldonbrown.com/bridgestone/1993/pages/30.htm
http://sheldonbrown.com/bridgestone/1993/pages/31.htm
He has a great story on the modern reintroduction of the mustache bars in Japan, but the mustache bar originated in the ninteen-naughties.
oh, and with my new Sram chain and IRC hyperglide freewheel, who needs index shifting...
guess I'm a retro grouch, too...

[rjohns94]

I like your stuff bulldog. I ride a single speed steel frame with track handle bars, titanium/leather seat and a freewheel. One small brake. Its a Bianci and I couldn't be happier out on the road. Nice set up. I also flyfish with a bamboo rod (though I haven't caught as nice a trout as that), I hunt with a side by side shotgun, and bamboo longbow as my favorites. I am ancient in age and heart I fear. Blessings

[bdhold]

Hi Mike, I especially see in fly tackle that marketers have to tell you that last year's model is obsolete in order to sell you this year's model.
In reality, it's only the marketing that is obsolete.

this is my 1932 Fred Thomas rod and a 1937 JW Young reel - oh, and a 27" 8-lb rainbow
I guess the fish could make my net obsolete.

I rest my case...ha

here's the late Sheldon Brown's Retro Raleigh website
http://sheldonbrown.com/retroraleighs/index.html
make sure you check the 1939 catalog,
http://sheldonbrown.com/retroraleighs/c ... /index.htm
but if you go through the catalogs, you'll notice the bikes haven't changed near as much as the clothing and hairstyles.
What's 5 lbs on a bike compared to 25 lbs on me? Yes, there's an edge in the Tour de France (drugs notwithstanding), but not for weekend riding. The real edge is riding comfortably and not pounding your joints (isn't that the whole point of bicycling - exercise without pounding your joints? - and the biggest plus for steel frames, with strength a close second)

My bike came a long way from fall 1976 in Nashville. It was a nice (not great) frameset with mostly lousy components including splined crank, steel-pan seat, and steel rims. (and it had an Unicanitor saddle before it left the shop for the first time.) I could afford it at 19, and could afford to improve it.
Most of the parts came from the Co-Op bike shop at (the) University of Texas. The guys who worked there of course all raced, all won components, and sold them cheaply in the shop.
To anyone who has a neat old bike, I would tell them it's worth it to restore it, because it's a fraction of the cost to replace it.

I would love your Bianchi - I pet them every time I go to the bike shop in town - even seen the new belt drives. I think the only bike I ever wanted more was a Zeus. But the shop is also 800' lower elevation than my house, so a fixie wouldn't do me a lot of good here.
Regards,
Ron Mc