new start!!

[fraseram]

Hey guys I know this kind of thing gets posted a lot but my brain is fried and I'm just looking for something new to just go and follow rather than trying to design something. I ve gone through a bit a rough time emotionally and due to this took some time to R and R and just yoga and meditate to let my body and mind heal a bit.
I m starting again this week with just a few days of fluffy activity to get some blood and endorphins flowing.
any advice weight programs you want to throw at me I'm thinking 3 or four day split... Im easy (just dont spread it) lol

 

[Marat]

goals/stats/training history?

 

[zoco]

I'm thinking 3 day split.Tat way you'll have more time to recover and be fresher

 

[fraseram]

I've been training for since I was in highschool
I am very fit and in good condition.
I will have taken three weeks off when I start so I should be nicely destressed lol
I took time off more for emotional reasons than physical and just wanted to focus on clearing my head and processing my trauma
Feeling better and ready for fresh start
My goals are gain strength and keep up my love for endurance sports

 

[stepaukas]

fraseram

what kind of endurance sports do you currently compete in?

what are your goals for those sports?

 

[fraseram]

I was a runner but after hip fracture the elliptical is my new best friend lol
I am allowed to run but not as often or at the intensity I used to
I usually save my runs for recovery days and go for light 40 min jog at 5 mph
As for goals .... Improve preformace ofcourse ( wink ) training for speed and force so that on my endurance days I can go faster and harder even for the longer duration workouts

 

[fraseram]

No one has gotten back.... Any suggestions?

 

[Retlaw]

No one has gotten back.... Any suggestions?

Hang tight ... help is on the way, the ladies on this site dont wake up till noon !

 

[MDR]

No one has gotten back.... Any suggestions?

Common four day split:

Day #1-Legs
Day #2-Chest-Triceps
Day #3-Back-Biceps
Day #4-Shoulders

Abs and calves at your discretion. I do calves on leg days and abs on days 2 and 4. I usually go Mon-Tues/Thurs-Fri when I do this routine.

 

[fraseram]

hey... built... I remember you had a rad four day posted somewhere ???? I cant find it now any thoughts??
specific exercises ????

 

[stepaukas]

I was a runner but after hip fracture the elliptical is my new best friend lol
I am allowed to run but not as often or at the intensity I used to
I usually save my runs for recovery days and go for light 40 min jog at 5 mph
As for goals .... Improve preformace ofcourse ( wink ) training for speed and force so that on my endurance days I can go faster and harder even for the longer duration workouts

your post really didnt make sense to me..

it sounds alot like you were a runner, but injuries keep you from running, other than a very very slow jog... but your goal is to train for speed and endurance to be a better runner???

so can you start running hard again?

i really dont understand your goals.

please elaborate.

as a former runner, i may have a pointer or tip..

 

[fraseram]

my goal is to train for speed and endurance so that when I do have my 'running' days I am better able to recover and handle it .... but also so that when I practice my other endurance workouts like swimming and elliptical training (which I know is not a sport but ...... its all I have left to crank a good sweat and get the heart up man LOL ) I can see gains in power and speed and ease.

Just over all fitness

 

[stepaukas]

whats your best 5k time or 10k time or mile time?

do you want to improve on those times, or do you just want to get back to being able to run fairly hard again and not race?

you're only going to get so good at running if you're spending your time swimming and doing the elliptical..and weights

thats all fine, but to improve on something, 100% commitment should be made. you wanna be average at these 3, a few days a week on each should be fine..

nothing wrong at all at being average at a few things, but as you know, to be really good at 1 sport, you need to really focus on that sport.

if its running you want to improve on, i'll gladly help out and send a few pointers your way..

 

[fraseram]

I would LOVE to be able to run like I used to but with my hip fracture I'm afraid that is against docs orders. I am only allowed to run a certain amount and level.
I used to run everyday outside with ease and my 10k time was around the 45 min mark. now on my running days (which is limited to the treadmill about twice a week for about 50 to an hour and no faster than 5-6mph)again I point out the stipulations on my running are from my ortho surgeon
my thing though is that when I DO go for my runs they seem easy cardio wise though yes certainly work, however muscularly my fluidness and ease seems to be gone and the next day I am a bit sore.... my goal is to make these runs seem like my runs used to easy and fluid
I also want to improve in my other areas though like you said and I understand not pro at as I'm focusing on diff types of fitness. I just would like to observe some gains in power and ease and general fitness

 

[Built]

fraseram, I know you and I spoke of this a few months back; perhaps you trust me a bit more now.

Your various endocrine problems are interfering with your fitness goals - perhaps it's time to investigate natural hormone replacement instead of the oral contraceptive you are using for estrogen and progestin. Natural substitutes do exist, and they work with the body instead of running a freight train through your endocrine system. Oral contraceptives are oral anabolic steroids, and provide a plethora of health problems when taken long term, including increased breast cancer risk, dramatically reduced testosterone levels, permanently elevated SHBG and increased risk of ligament injuries.

I personally use transdermal progesterone and testosterone since I am not deficient in estradiol - the contrary actually. In your case, natural hrt means estradiol and progesterone, in addition to transdermal testosterone and some growth hormone since you are deficient in that as well. All of these will help your bones become stronger and more dense.

Do a search on growth hormone replacement for adults - this will NOT make you taller, that's not what it does for adults as you already noted. But replacing what is missing will help you recover better from your training, which will do much to enhance the contributions made from your already good work and diet.

 

[Jodi]

fraseram, I know you and I spoke of this a few months back; perhaps you trust me a bit more now.

Your various endocrine problems are interfering with your fitness goals - perhaps it's time to investigate natural hormone replacement instead of the oral contraceptive you are using for estrogen and progestin. Natural substitutes do exist, and they work with the body instead of running a freight train through your endocrine system. Oral contraceptives are oral anabolic steroids, and provide a plethora of health problems when taken long term, including increased breast cancer risk, dramatically reduced testosterone levels, permanently elevated SHBG and increased risk of ligament injuries.

I personally use transdermal progesterone and testosterone since I am not deficient in estradiol - the contrary actually. In your case, natural hrt means estradiol and progesterone, in addition to transdermal testosterone and some growth hormone since you are deficient in that as well. All of these will help your bones become stronger and more dense.

Do a search on growth hormone replacement for adults - this will NOT make you taller, that's not what it does for adults as you already noted. But replacing what is missing will help you recover better from your training, which will do much to enhance the contributions made from your already good work and diet.

I use a sub-lingual natural progesterone that my doctor gave me a script for. They compound it in an apothecary pharmacy. It's in a liquid and its not the best tasting but its no biggie either. It works fantastically!!!