2022 fitness goals

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gunz4me

Target Shooter
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7   0   0
Sep 14, 2006
821
16
Lafayette
Being COVID literally took me out of action for nearly eight months in 2021, it goes without saying that my fitness goals were far from being met. Now that 2022 is here, I'm trying something new with my weight lifting in that I want to incorporate more time under tension versus the power lifting style of exercise that I used to do. I turn 50 this year, and the bad thing about lifting stupid heavy weight for one rep is that I am way more prone to injury, and that can take me out of the game for a while if I get hurt.

I also did something earlier this week where I broke my cardio up versus doing one straight shot. Basically I lifted and hit the treadmill between exercises. It was something like this: overhead press for 5 sets of 8 reps, cardio for just over 5 minutes, seated Arnold presses for 5 sets of 8 reps, cardio for just over 5 minutes, face pulls, then cardio, and finishing up with reverse pec deck, followed by cardio. That was an interesting way to do things, but less boring than doing a straight 20 minute shot on the treadmill too.
 

shrxfn

Well-Known Member
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1   0   0
Oct 25, 2015
781
18
SWLA
Pretty much the same goals from last year with more emphasis on weight loss. I have gotten better about tracking my workouts so I know when I need to increase weight. I shoot for 3 sets of 12 for any given weight. I am excited because the gym finally rehung the heavy bags so that means I can use the heavy gloves I bought and hit the bag until I get tired. take a rest, then do it again over and over for a bit.

I want to get leaner and stronger and once that happens I will move over into agility workouts.
 

Jstudz220

Well-Known Member
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21   0   0
Oct 14, 2020
745
28
Harvey Louisiana
Consistency is key with fitness. As long as I’m hitting the gym 4x a week or more I’m happy. I like to mainly do resistance training followed by some light cardio usually hitting the heavy bag for about 15 minutes.
 

Jstudz220

Well-Known Member
Rating - 100%
21   0   0
Oct 14, 2020
745
28
Harvey Louisiana
Being COVID literally took me out of action for nearly eight months in 2021, it goes without saying that my fitness goals were far from being met. Now that 2022 is here, I'm trying something new with my weight lifting in that I want to incorporate more time under tension versus the power lifting style of exercise that I used to do. I turn 50 this year, and the bad thing about lifting stupid heavy weight for one rep is that I am way more prone to injury, and that can take me out of the game for a while if I get hurt.

I also did something earlier this week where I broke my cardio up versus doing one straight shot. Basically I lifted and hit the treadmill between exercises. It was something like this: overhead press for 5 sets of 8 reps, cardio for just over 5 minutes, seated Arnold presses for 5 sets of 8 reps, cardio for just over 5 minutes, face pulls, then cardio, and finishing up with reverse pec deck, followed by cardio. That was an interesting way to do things, but less boring than doing a straight 20 minute shot on the treadmill too.
Slow controlled reps. You’ll be surprised how much muscle and strength you can gain. I also don’t like to set a number of reps. For instance instead of doing 5x8 I’ll do 5 sets. The first set I do lighter weight that I can get a good 20-30 reps out of. For the remaining 4 sets I like doing a little heavier weight and aim for at least 10 reps but go to failure.
 

shrxfn

Well-Known Member
Rating - 100%
1   0   0
Oct 25, 2015
781
18
SWLA
Slow controlled reps. You’ll be surprised how much muscle and strength you can gain. I also don’t like to set a number of reps. For instance instead of doing 5x8 I’ll do 5 sets. The first set I do lighter weight that I can get a good 20-30 reps out of. For the remaining 4 sets I like doing a little heavier weight and aim for at least 10 reps but go to failure.
My goal is to hit 12 reps for each set and then I up the weight it gives me a goal. If I crap out on heavier weights I will drop 10-20 lbs and hit another set to get even more of a burn.
 

gunz4me

Target Shooter
Rating - 100%
7   0   0
Sep 14, 2006
821
16
Lafayette
Slow controlled reps. You’ll be surprised how much muscle and strength you can gain. I also don’t like to set a number of reps. For instance instead of doing 5x8 I’ll do 5 sets. The first set I do lighter weight that I can get a good 20-30 reps out of. For the remaining 4 sets I like doing a little heavier weight and aim for at least 10 reps but go to failure.
My plan is to do more reps eventually, possibly switching to machines to go to failure. All I can say is powerlifting did nothing for fat loss, so I'm hoping a change in routine and diet will help me cut more fat...
 

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