Path to Sustained Fitness

Being fit and healthy is not an overly complex problem that needs to be figured out. It's an execution problem for most people and if you can nail down this list of 5 main areas I guarantee your Fitness improves.

 

Intense Exercise

I know most lists and experts will put Diet as number 1, 2 and 3 but I simply do not believe it is number 1 if you want to be really fit. For me the most important element is Intense Exercise. Whether this is running, cycling, lifting weights, crossfit, swimming, etc etc. For basic health, sure, diet is probably number one. But if you want to be Fit? With Muscles that pop or among the elite in any fitness endeavor within your peers (marathon, crossfit, powerlift, cycling), intense exercise trumps all.

  1. PRs: I measure intensity very simply. Are you regularly setting PRs? Run/Cycle X miles for less time. Bench Press X weight for Y reps, if both X and Y regularly go up, you are likely putting in proper intensity.

  2. Endorphins: the endorphins I get from an intense session are what puts this one over the top for me. If I break a PR in my Bench or Pull ups, I am happier. If I beat my best time for a specific route on my handcyle, I am happier. And typically happier for hours. The satisfaction that results from a great workout carries me though my day.

 

Diet

So I didn't go off the rails and put diet at the bottom of the list but I think people can put too much emphasis on diet and it leads to more stress. My simple diet Dos and Don'ts.

  1. Don't eat shit. Chips, Soda, Ice Cream, Fast food. If these items are in your diet more than occassionally, you may be eating like shit.

  2. Do Loosely Track Macros/Calories. Get enough protein, around .75 grams per lb of bodyweight. Monitor your carb intake, but do not obsess. Be aware.

  3. Don't Obsess over Macros/Calories. Unless you are entering a physique competition, obessessing over macros and calories just leads to misery. I use to stop and tabulate every single calorie after every meal. This is miserable. Be aware of your macros and calories in general.

Enjoy What You Eat! Find healthy variations that you love. You love burgers? Great, go with the lean hamburger and you are good to go. There is a way to not eat shit AND enjoy what you eat. If you cannot find that balance then you will struggle. Cheat meals where you throw caution to the wind and just enjoy your damn meal are fine, but not more than a couple per week. Or else you will be eating like shit. Force feeding chicken down your throat may be techincally healthy according to calories and macros, but it is miserable if you can’t stand chicken.

Sleep

Sleep and Diet can be interchanged. Both are critical to a healthy lifestyle. If you neglect either, over time, it will catch up with you. If you are under 7 hours per night, fix it. Fast. Chronic lack of sleep will destroy any physical progress you attempt to make via exercise and diet.

Sun

Just getting outside in general is very important. Humans were not made to be stuck inside all day, everyday. Only when shelter was required. Nearly all of our jobs force us inside a building or car for 10 hours per day. Then netflix and video games have us inside every free hour. Get outside. Get some sun. It will improve your mood, skin and sleep.

Walks/Active Recovery

Active recovery is a big thing for people that work out intensely. For myself, I often did intense workouts 5 times per week but nothing in an active recovery state. Going for walks falls into this category. Same with playing with your kids. Basically anything that requires movement but you aren't really tracking anything, beating any PRs. Walks are probably the best form of this since it tackles numerous needs. Active Recovery is critical for mental and physical health. Its movement without stress, which can burn off some extra calories as well as improve your mental state.

  1. It gets you outside so you can breathe some fresh air and get some sun.

  2. It allows you time with your Dog or Spouse, which helps your mental health and relationships.

  3. It gets you off your damn phone and off Social Media. After work, Social Media is likely the biggest stress causer in your life. How often are you in a fine mood, then in 10 minutes of looking through your Twitter feed you come across something that annoys or downright pisses you off? Social media is a sesspool these days and IMO is better just left ignored for many people. People showing off their Life Highlights, Trolling, Politics, Sports Takes, etc. Actively track one weeks worth of social media use. How often did you feel better after 10 minutes vs feeling worse? If you feel worse more than you feel better, get off it forever.

Are you lacking in any of these areas? If you are truly lacking in the first three than fitness is not a priority in your life so you can stop reading now. These first three are absolutely critical to being Fit. But the last two are underrated items that can help complete your puzzle. Your body craves sunlight. I guarantee your skin will improve along with your sleep if you can carve out at least 30minutes per day of sun. I know this can be VERY tough with some work schedules, but do what you can. Along with the importance of sun, active recovery is critical for your body and mind. If the only movement you do is HIGH intensity exercise you will likely run into ligament problems, muscle tears, etc. Active recovery helps keep the juices flowing throughout the body and the mind.

Training With Health Issues: I'm FREE!!!

I am finally FREE again. It has been a couple weeks since any serious restrictions have been lifted and in these two weeks I was able to actually workout with an exercise NOT involving Dips or Pull Ups. Don’t get me wrong, those are fantastic exercises, but when those are pretty much the ONLY exercise you are doing for a year, it gets rough.

I left in a few sections below from my previous posts as I think that info is valid for ANYONE looking for more info on dealing with wounds, the only real update is in the Training section.

Adding Outside Cardio

8751.jpeg

With restrictions lifted I am still including some battle ropes and punches but the majority of my cardio involves getting out in my handcycle. I live in Santa Rosa Beach Florida where the weather is fantastic most of the year. Getting outside to exercise is amazing for the body and mind. I have been going for a morning ride 3-4 days a week. I have a racing handcycle so it is a bit of a pain to get into but thanks to my Super Duper wife, I get some help getting my feet locked in.

If you can, get a handcycle. They are amazing.

Training Update

I am now able to do a lot more with free weights again. I have started doing some flat bench work with Regular Bench Presses and Close Grip Bench Presses. It will be some time before I begin any incline or military presses with a barbell. Better safe than sorry on those two as they put a lot of weight and stress on the rear end.

I am also adding in lying down rows with a barbell, as you can see in the photo below. Weighted Pull Ups and Dips are still a big part of the routine but it is VERY nice to be able to mix back in some variety.

Lying Down Barbell Rows

Lying Down Barbell Rows

My Advice

As I noted in previous posts I had been battling the pressure wound for well over a year. My advice to anyone in a wheelchair that gets a wound like this on their bottom to not waste more than a month or two seeing a wound clinic or wound doctor. They cannot help us. For wounds like this there is a 99% chance surgery is the only answer. Please seek out a reconstructive surgeon as soon as humanly possible to get your life back on track as soon as you can. You are wasting your time, and money, seeing a wound doctor.

Surgery

From Previous Post: The surgery is called a wound flap. I had one done 10 years ago and the recovery time had scared me off of going through it again. I kept going to wound doctors hoping the tiny bit of improvement would continue but it hit a brick wall several months ago. The surgery for my situation took about 2 hours. When I went in for the consult with the surgeon he looked at my wound for all of about 5 seconds before knowing exactly what he needed to do and surgery was the only option. Again, we are wasting our time seeing a regular wound doctor.

Recovery

From Previous Post: The recovery time 10 years ago scared me off going through this again. I was mistaken as it is not nearly as bad as back then. After the surgery I was in the hospital for one week, not the 3 weeks I was in 10 years ago. After the week I was actually able to get into my chair to get into the car for the ride home, while riding on my side to keep any weight off the side that was operated on.

The restrictions and timeline are as follows:

  • First 2 weeks after surgery, virtually no time up at all. This is the biggest challenge but the first week of this is spent in the hospital so it is 1 week at home, no getting up.

  • Weeks 3-4 I am allowed up 30 minutes, for every 2 hours. This is still very limited but allows me to do the necessities and heavily lifts the burden off of my wife.

  • Weeks 5-6 I am allowed up 1 hour, for every 2 hours. Same as above, but now I at least have time to get up and make my own meals.

I am currently in the middle of week 3, so heavy restrictions but I am able to do stuff up in my chair.

Training With Health Issues: Post Surgery Update - 3 Weeks

It has now been about 3.5 weeks since my surgery. I am still in the weeks 3-4 time up restrictions of 30 minutes up for every 2 hours. I left in a few sections below from my previous posts as I think that info is valid for ANYONE looking for more info on dealing with wounds, the only real update is in the Training section.

Training Update

As I stated in my last post the great part about the current window I am in is I get to work out a little! Due to only having 30 minutes of up time I do a 20 minute timed work out.

  • A1 Bodyweight Pull Ups x10reps

  • A2 Bodyweight Dips x20reps

  • Done on a rotation every 2 minutes for 10 sets each. Equating to 100 pull ups, 200 dips.

I have stuck pretty much to this routing above. I set a timer on my phone for 20 minutes, then do 10 rotations of A1 then A2. A couple enhancements are each workout I change up the type of pull ups from Pronated Grip ( hands facing away from you) to nuetral grip/hammer grip to supinated grip (hands facing towards you). The dips are done exactly the same way each time. Although I am upping the reps per set after every 3 workouts and am now doing 23 dips per set. The more work you can do in the same timeframe equates to Density and is among my Top of the Top methods to building muscle.

I have also upped the number of pullups to 11 per set. So the workout I did last night resulted in 110 pull ups, 230 dips. In 20 minutes. I will not be adding any weight to these exercises until the restrictions are fully lifted. By adding more volume in the same exact timeframe is all the increased intensity required at this stage.

I do this workout 3 times per week. Starting Friday I will be allowed up 1 hour for every 2 hours so I will look at tacking on 10-15 minutes of workout time.

This workout will get your heart moving, will build back up any strength you may have lost due to down time. An added benefit is there is absolutely zero weight bearing on your bottom, which is huge. You can substitute horizontal rows, or pushups or many other types of exercises. The important element is to do something to get your body active again.

Adding Cardio

I also added 1 session last week of cardio with Battle Ropes and Punches with my Quiet Punch. I again set my timer for 20 minutes and rotate between a session of Battle Ropes and punches. I did this for 6 rotations of:

  • 50 Rope Waves per Arm

  • 50 Punches per Arm

I will be doing these cardio sessions on the days I do not do the pull up/dip workout for 6 workouts total between the two types os workouts. My goal is to get my heart moving, break a sweat, but not risk being up too long or anything too overly strenuous. However the competitive athlete in me continues to want to push harder. In good time.

My Advice

As I noted in previous posts I had been battling the pressure wound for well over a year. My advice to anyone in a wheelchair that gets a wound like this on their bottom to not waste more than a month or two seeing a wound clinic or wound doctor. They cannot help us. For wounds like this there is a 99% chance surgery is the only answer. Please seek out a reconstructive surgeon as soon as humanly possible to get your life back on track as soon as you can. You are wasting your time, and money, seeing a wound doctor.

Surgery

From Previous Post: The surgery is called a wound flap. I had one done 10 years ago and the recovery time had scared me off of going through it again. I kept going to wound doctors hoping the tiny bit of improvement would continue but it hit a brick wall several months ago. The surgery for my situation took about 2 hours. When I went in for the consult with the surgeon he looked at my wound for all of about 5 seconds before knowing exactly what he needed to do and surgery was the only option. Again, we are wasting our time seeing a regular wound doctor.

Recovery

From Previous Post: The recovery time 10 years ago scared me off going through this again. I was mistaken as it is not nearly as bad as back then. After the surgery I was in the hospital for one week, not the 3 weeks I was in 10 years ago. After the week I was actually able to get into my chair to get into the car for the ride home, while riding on my side to keep any weight off the side that was operated on.

The restrictions and timeline are as follows:

  • First 2 weeks after surgery, virtually no time up at all. This is the biggest challenge but the first week of this is spent in the hospital so it is 1 week at home, no getting up.

  • Weeks 3-4 I am allowed up 30 minutes, for every 2 hours. This is still very limited but allows me to do the necessities and heavily lifts the burden off of my wife.

  • Weeks 5-6 I am allowed up 1 hour, for every 2 hours. Same as above, but now I at least have time to get up and make my own meals.

I am currently in the middle of week 3, so heavy restrictions but I am able to do stuff up in my chair.

Training With Health Issues: Wound Update - Surgery

I posted a couple months back about my pressure wound. It came to a point where surgery was the only answer. I have had the surgery and am currently in a recovery window.

My Advice

As I noted in previous posts I had been battling the pressure wound for well over a year. My advice to anyone in a wheelchair that gets a wound like this on their bottom to not waste more than a month or two seeing a wound clinic or wound doctor. They cannot help us. For wounds like this there is a 99% chance surgery is the only answer. Please seek out a reconstructive surgeon as soon as humanly possible to get your life back on track as soon as you can. You are wasting your time, and money, seeing a wound doctor.

Surgery

The surgery is called a wound flap. I had one done 10 years ago and the recovery time had scared me off of going through it again. I kept going to wound doctors hoping the tiny bit of improvement would continue but it hit a brick wall several months ago. The surgery for my situation took about 2 hours. When I went in for the consult with the surgeon he looked at my wound for all of about 5 seconds before knowing exactly what he needed to do and surgery was the only option. Again, we are wasting our time seeing a regular wound doctor.

Recovery

The recovery time 10 years ago scared me off going through this again. I was mistaken as it is not nearly as bad as back then. After the surgery I was in the hospital for one week, not the 3 weeks I was in 10 years ago. After the week I was actually able to get into my chair to get into the car for the ride home, while riding on my side to keep any weight off the side that was operated on.

The restrictions and timeline are as follows:

  • First 2 weeks after surgery, virtually no time up at all. This is the biggest challenge but the first week of this is spent in the hospital so it is 1 week at home, no getting up.

  • Weeks 3-4 I am allowed up 30 minutes, for every 2 hours. This is still very limited but allows me to do the necessities and heavily lifts the burden off of my wife.

  • Weeks 5-6 I am allowed up 1 hour, for every 2 hours. Same as above, but now I at least have time to get up and make my own meals.

I am currently in the middle of week 3, so heavy restrictions but I am able to do stuff up in my chair.

Training

The great part about the current window I am in is I get to work out a little! Due to only having 30 minutes of up time I do a 20 minute timed work out.

  • A1 Bodyweight Pull Ups x10reps

  • A2 Bodyweight Dips x20reps

  • Done on a rotation every 2 minutes for 10 sets each. Equating to 100 pull ups, 200 dips.

This workout will get your heart moving, will build back up any strength you may have lost due to down time. An added benefit is there is absolutely zero weight bearing on your bottom, which is huge. You can substitute horizontal rows, or pushups or many other types of exercises. The important element is to do something to get your body active again.

Training With Health Issues: Train Smart Over Hard

Continuing with the theme of dealing with my health issues over the past year, this post covers a very important consideration. Train Smart over Training Hard.

Train to Remain Sane

I need to workout regularly. If I am not doing some form of strenuous exercise at least 5 days a week I go a bit crazy. The endorphin rush is real. The feeling of accomplishment is real. Since so many of us work desk jobs or live fairly seduntary lifes due to work or netflix or any of the million other modern conveniences, we need to FORCE movement. One of the biggest challenges with my wound was how I would be able to train because if I was not able to I would be miserable to be around. Which is code word for my wife would hate me.

The objective at first was to do something, anything, that allowed me to break a sweat and evolve from there. Something is better than nothing.

Train Around Health Issue

When training with health issues you must intelligently assess your situation and train around it. With my specific health issue, offloading or not putting more pressure on my backside is vital. This is where my absolute FAVORITE exercises for people in a wheelchair are a perfect marraing. Pull Ups and Dips.

Over the past year I have done so many different variations of rep ranges of pull ups and dips its a bit crazy. When limited to a tiny few exercises it becomes even more important to vary up rep ranges or any additonal weight you can add (if possible with your health situation).

I recently had to deal with a Pick line for IV antibiotics which limited me even more! What did I do? I did very little with my right arm where the pick line was installed. I did battle ropes with my left arm only. I was not able to do any repitition style exercises so I utilized static holds.

EX: Instead of doing a full pull up, I would just hold the bar and do 1 arm static holds, or 2 arm static holds. Same thing with dips where I would do 1 dip and hold the top postion for up to a minute.

This went on for 6 weeks and these were not the most exciting exercises in the world, but it was better than nothing.

Wound Update

As I stated, I still have the wound. But it is getting much better. I will post weekly updates on where things are at with the wound as well as begin releasing what I did to maintain my fitness. As of this week I now have a wound vac back on and am still doing Hyperbaric Oxygen Therapy (HBOT) treatment. We are hopeful!

Training With Health Issues: My Pressure Wound

I have been fairly quiet on my updates for the past year. This has been the case for a reason as I have been dealing with among the worst types of ailments an active wheelchair user can get. A pressure wound. I will be posting a series of posts on what I went through, how I managed to exercise albeit limited execrise and the types of exercises I was still able to perform.

I had to deal with extremely limited time up in my chair. I had to deal with a wound vac. And I had to deal with a pick line for taking IV antibiotics. I trained through all of this.

The Wound

On January 1 of 2018 I woke up, with a minor hangover from the New Years celebration but nothing too bad. When I was getting up I could feel a lump on my backside, it felt like a golf ball was under my skin. My wife and I tried to deal with it as best we could but over a week or so this turned into a wound. My first advice to anyone in a wheelchair is if they feel something abnormal on their backside would be to go to a wound doctor as soon as possible. Its possible the doctor could have drained or treated whatever was going on before it got any worse. Then again, most pressure wounds have been building for a long time deep within the tissue and there may not have been anything that could be done.

Anyways, since that time I have been dealing with this wound and have done everything possible to avoid flap surgery. I had flap surgery back in 2007 for a somewhat similar issue and wanted to avoid going the flap route if at all possible. I have heard many stories where once a person goes back for that second flap, or beyond, they can very easily break down leaving you with a worse situation that when you started. My thought was to allow it to heal more naturally and prevent another breakdown within a short timeframe.

I am still not fully healed but after just completing IV antibiotics we are starting to see improvements again. This is the other reason I kept avoiding the flap, there was often slight incremental improvement. Often a few millimeters at a time but improvement is improvement and when your goal is to avoid surgery, any improvement will suffice.

Hyperbaric Oxygen Therapy (HBOT)

I am currently receiving Hyperbaric Oxygen Therapy (HBOT), where I drive in 2 hours round trip each morning for a 2 hour session. I have completed 44 of these sessions, with 16 remaining. There are a lot of amazing things reported from HBOT treatment. Among its biggest reasons for success is it gets blood flow to places where blood flow may be restricted, like the backside of a person in a wheelchair. One negative to this treatment is it can take a long time to see any visual evidence it is working, at minimum 30 treatmets in some cases. This was further complicated in my case due to Hurricane Micheal which ripped a part Panama City Florida. Panama City is where I was receiving my treatment, had just completed 11 treatments before the hurricane hit. I had to find a new place to receive treatment as well as get the insurance approved for the new clinic. This all took time and has delayed the effectiveness of the treatment as it is preferred to stack the treatments with 4-5 per week. For me this was broken up once because of the hurricane, then a second time when the new year started as my health insurance changed.

Wound Vac

Another treatment I received was getting a wound vac. I hated this thing. And it is VERY likely I will have to have another one to attempt to aggressively close up the remaining wound. On one hand the wound vac did work initially, but then it didn’t. And probably caused infection to occur. The wound vac is like a ball and chain attached to you, literally. Doctors and nurses will claim you can live your normal life with it but this is not the case. A person can do some things around the house but in no way are you going to want to do more in public than you absolutely have to. I am not looking forward to having another one put on but I am hopeful it will be on for a short time, and close up this wound.

IV Antibiotics

I just completed IV antibiotics, something I probably should have received months ago. Some doctors do not believe in antibiotics, my original doctor was one of these people. When you have a wound where wheelchair users get wounds, and you are having trouble getting it to close down, its very likely you have osteomyelitis. You need to get IV antibiotics to address this problem. This means getting a Pick line, which means more limitation on exercise. And you get this for 6 weeks. I just finished up my 6 weeks yesterday and was able to go back to doing a full workout, or a modified workout for someone with a wound.

Whats Next?

As I stated, I still have the wound. But it is getting much better. I will post weekly updates on where things are at with the wound as well as begin releasing what I did to maintain my fitness. As much as anything, when you have a wound you need to keep your mind right as you are forced into a life of seclusion. For me that means exercise, pretty much daily exercise.

Why Regular Programs Fail Wheelchair Lifters?

There is a ton of info on the internet regarding training.  At this point there is too much info as every personal trainer in the world rushes to publish a paid service or ebook before spending enough time actually in a gym experimenting to know what works and what doesn't.  This problem is increased 10 fold for wheelchair lifters as a lot of the information itself is garbage, plus the program rarely fits appropriately for a wheelchair lifter.

Random Exercise Selection

Often times when looking through other programs I see a hodge podge of exercise selection.  It often looks to be more of a trainers favorites than an attempt for each exercise to build upon the previous.  This can be a further pain for wheelchair lifters to follow if the program has you changing the load on every exercise.  I have explained numerous times that this is a waste of our time.

It is also useful for us wheelers to leverage a single piece of equipment for multiple exercises.  Bench for Chest, Tri.  Squat rack for Bench, Tris, Pullups, etc.  Yes, we technically would be hogging one piece for a long time, 20 minutes or so, but this makes for a very efficient use of our time.  Plus it can minimize the amount of time we have to clean up someone else's leftover mess on equipment.  

If you are using a public gym, you must have a plan of attack when you go in.  Try to fit in two or more exercises where applicable.  This can turn a 60+ minute workout into a 45 minute workout quite easily.  Template online programs pay no mind to any strategy, nor much thought to be honest...

Bodypart Overload

Another real problem I see in online programs is an insane devotion to a single bodypart in one workout.  Any program that has you hitting triceps with a Close Grip bench, then skull crushers, then cable pressdowns, then overhead extensions, then dips, then ....  STOP!!!  Each bodypart does need variety, but not in a single workout.  You really do not need more than 2 movements for a specific bodypart in any given workout.  And if one of those movements is a compound movement (bench press, military press, pull ups), than you really only need that one exercise for that workout.  

Aim for 5-6 sets for a bodypart per workout.  Much above that converts to wasted effort.  Make those 5-6 exercises really count, then move on.  The exception is if you are in a volume modality with German Volume training in a 10 set per exercise manner.  But again, the max on a bodypart would be 10 sets.  This would still pale in comparison to some of the 25+ sets for Biceps I have seen online.

25+ sets for a single bodypart is plain dumb, wasteful and meant for people who pump in steroids through an IV.

Lack of Suggested Alternatives for Wheelers

This is one of the biggest problems wheelchair lifters face if they try to follow a poorly constructed online program.  There are some specific exercises that can be very difficult for us to do, such as a bent over row, yet there are alternatives.  These online programs are often too rigid and do not offer up suggested alternatives.  While a bent over barbell row may not work for me, a lying down one arm dumbell row works great!  I have to adjust, no problem.  But when people first start out they may not be aware of the alternatives, become frustrated, and give up.

This is why I created this site, to help guide folks trying to train from the chair.  If you have any questions hit me up and check out my Beginner Wheelchair Fitness ebook!

Track Progress

One of the easiest things ANY person who works out can do to improve, if they are not already doing it, is write stuff down.  Over the long haul tracking your progress is as important as the actual act of working out to ensure you are improving versus plateauing or even worse, getting weaker.

I simply track everything through an excel spreadsheet, and a quick picture with my phone.  Depending on whatever type of program I am currently doing whether it's a 5/3/1 strength cycle or a 10x10 german volume training cycle, track it.

As you lift over the long haul 10-20+ years you will see instant gratification gains quickly cease, this is where small rep increments from one workout to the next become quite important.  Without writing this stuff down there is no way to properly monitor how things are going.

Things to track:

  • Exercise (inc bench press, military press, wide grip pull ups, etc)
  • Rep Scheme or Modality (Volume, Strength, German Volume) whatever helps you know what you were trying to do that day.
  • Weight LIfted.  I use shorthand @225, etc.
  • Reps.  This can be reps attempting to hit, and then reps actually hit.  Ex of 100 rep goal, with 90 actually lifted.  
  • Rest Period.  To compare like against like you need to make sure that if in week 1 you were taking 1 minute breaks between sets, then next week you took 90 second break, of course your lifts went UP!!

Here is my example from this morning, I am doing a 5/3/1.  This looks like crazy shorthand gibberish but it works for me.  I simply snap a photo with my phone before I work out, then afterwards I update the spreadsheet with the results.  

  1. Shoulders 531
  2. MP Press @115
  3. MP Press 5/3/1 5x160, 5x180, 5+x200(11)
  4. Snatch 5x70, 5x80, 5+x90 (7)
  5. Shrug @140 1x r/p (6)
  6. CTB Pullups 3mins (20)
  7. Lat/Rear/Front @LKB (25/15/10)
  8. Green Band Curls 21s

Explaining the shorthand, with each number corresponding to the list above.

  1. This is a shoulder movement as the primary movement workout, in a 5/3/1 strength.
  2. MP is for Military Press, with @115 being the warmup weight.
  3. This is my main working sets for the military press, with the last set being a do as many reps as possible denoted by the 5+, and the outcome was 11 (11).
  4. Snatches or 1 arm high pulls.
  5. 1 arm shrugs with a rest pause denoted r/p
  6. PUllups in a chest to bar, CTB, for 3 mins.  I hit 20 reps in that time.
  7. Lat/Rear/Front with a light kettle bell denote different raises for shoulders.
  8. Finally, finished up with 1 set of green band curls done in a 21s fashion for end of workout burn.

Do what works for you.   Write as MUCH or as LITTLE as you need to as long as you are able to gauge a current workout versus a previous. Even if you only track the main lift, that is something.  In the example above I would only track the military press as that was the main movement I am monitoring progress.  To outperform your previous workout, you must know what it was that you actually did in weight lifted and reps performed.  From day to day or even week to week it is very possible to remember, but over the long haul, it becomes impossible to recall each detail.

 

AMRAP Workouts

AMRAP - As Many Reps As Possible

AMRAP workouts are a great mix in at any point in an individual workout, or overall program.  AMRAPs get a lot of pub via Crossfit but they have been around forever as a technique to pump in a ton of work in a short amount of time.  This cranks up the density of your training as you will pound a specific movement for X amount of minutes.

How to AMRAP

For wheelchair lifters I prefer to AMRAP on lifts you have to do with a single arm.  I use them most often on 1 arm barbell rows where I am lying face down on a bench.  I will do my right arm for X amount of minutes at Y weight.  Then I switch to the left arm.  Really F-ing simple, which is usually the case for things that actually work in a gym. 

AMRAP Progression

The first time you do an AMRAP exercise, count your reps for that set amount of minutes.  Next time you do this lift, try to break that rep count in the same amount of time.  Thats it.  The rest time should be very short, nothing over 20 seconds unless you are going really heavy.  This is the secret sauce that makes it work.

Why AMRAP Works

If forces you to compete with yourself to knock out extra reps than you normally would in say a 3 or 4 set approach.  When you continue to add reps in the same timeframe you are forcing UP your workload and your body must adapt, by building muscle and strength.  Lets say you row 100 LBs for 4 sets of 10, with a 1 minute rest between sets, where you hit 10, 10, 8 and 7 on those four sets.  Attempting an AMRAP on that same weight you would probably get something like 10, 5, 3, 3, 3 ,3, 2, 2, 2, 2, 1, 1 ,1 ,1, 1. before 4 minutes are up.  Which would equate to 40 or so reps, vs the 35 reps you hit with the conventional method.  Now next week you try to hit 42 and so on.  After to get to a target, such as 50, bump up the weight.

I am a big fan of this approach, but don't overuse it.  I would recommend only using it on 1 exercise per training session as it can wipe you out a bit if you overapply it.   I also like it a ton for fellow wheelchair lifters since we can get setup on one exercise and bang this out without changing weights 3-4 different times.  Load up, rep out, go home.

Do More Cardio.... Terrible Advice

I came across another terrible internet article today on Yahoo.  These articles are so dangerous to training and nutrition novices because they send people down an unsustainable path.  The article promotes the same, tired advice to lose fat by upping your cardio while cutting calories.  The basis is that there are 3500 calories in one pound of fat, therefore to lose X pounds of fat you need to burn off X multiplied by 3500.  Then goes on to explain how many calories various types of cardio will burn off per hour.  You can't really out-math your bodyfat.  Your body will adapt faster than you will be able to lose all the fat you want to in this manner which renders this approach futile in the long run.

Do this much cardio to lose weight!

This approach can work on the very short term if people go about it very slowly, by only seeking at most a 2 pound deficit.  Even that is often too much as the body will adapt and begin slowing down the metabolism.  The primary problem with this approach is people NEVER do this slowly.  THey think
"So if I do enough cardio to burn 7000 calories AND restrict calories below a few hundred below my maintenance level, I can lose 5+ pounds of fat a week."  

DO NOT LISTEN TO THIS SHIT!!!!

Body Adaptation

The body instantly adapts to too large a deficit.  Fat loss over the long term does not work this way.  This is the exact type of advice that put WAY too many people in TOO heavy of a diet restriction along with way too much cardio piled on.  To lose fat by calculating according to this approach always leads to people restricting too many calories to get into a calorie deficit.  They may get results the first time by restricting calories plus doing 3 sessions of cardio a week.

Then some of that weight comes back so they restrict the calories a little bit more while now doing 4 days of cardio.  This cycle will continue on and on over the years until this unfortunate soul is now only taking in 1200 calories per day, OR LESS!! While doing 5 days, OR MORE, of cardio.  Over the course of a few years this will always result in a person being very unhappy with their physique as the metabolism will all but shut down.

THe best advice possible... Eat a calorie amount equal to the average of  your recommended maintenance calorie count for your target weight and your current weight, split the difference.  YOur target maintenance weight may call for 2000 calories per day, while your current weight maintenance is 2500 calories.  Try not to go below 2200 calories.

Do not attempt to out diet your fat loss.  It will not work long term.  Increase your weight training to 3-4 high intensity sessions per week.  Make sure you are eating near maintenance levels.  Still do some cardio, but not as a device to outpace your calorie intake.  Use cardio as a device to improve overall cardiovascular health, which it still an important piece of overall health.

Simple Cardio Guide

Here is a very simple guide.  Unless you are training for a marathon, your cardio per week should be below 2 hours.  For a lot of folks who weight train, 2-3 20 minutes sessions per week will do it.  If you are doing 5 hours of cardio per week in the hope of losing fat, prepare to be very disappointed.

Eat real food, do not restrict too aggressively and hit the weight room a few times a week.  Any article that promotes some version of this statement is an article worth reading.