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  Stuff you can do
Posted by: mac66 - 12-30-2015, 04:42 PM - Forum: Fitness - Replies (1)

To get/stay in shape you basically need three types of exercises; Cardio, Weight lifting, Interval training.

Cardio: We are all pretty much familiar with cardio. Basically is it exercising to raise the heart rate for an extended period of time. You can do this a number of ways including, walking, jogging, swimming, bicycling, aerobics and/or using various machines like stair climbers, elliptical, treadmills, stationary bikes.

Personally, I like to bike ride. It not only is good exercise but one can explore the area and get somewhere as well. In good weather I typically ride 20-30 miles a day which typically burns 1,000+ calories.  In the winter I use an elliptical and stationary bike.  I also like to swim laps a couple times a week, usually 2-3,000 yards. Swimming is not only good cardio but stretches the muscles after lifting and is low impact on the joints.  I find walking boring but started hiking last summer in preparation to go to Alaska. I've kept it up since my return. The gym I go to (Planet Fitness) is a mile from my house so I usually walk there to work out and walk back even in bad weather.  The gym also has what they call a 30 minute room which is an aerobic workout. You basically do steps for 90 seconds, then rest for 30, then weight machine for 90, then rest. You make your way around the weight machine circuit alternating step exercises and upper and lower body weight machines.

Weights;  we typically lose muscle mass as we get older so we need to use weights to maintain it. I was big into weight lifting (being a football player/lineman) but I don't body build or power lift. I simply try to build conditioning and endurance.  A good way to keep motivated is to set specific goals for specific muscle groups. Lift to increase weight or reps, or sets. Building strength also helps compensate for old injuries. If I don't keep my legs in condition my other bad knee aches. If I don't keep my arms in condition, my old separated shoulder aches. There are lots of ways to lift. High reps with low weights builds endurance. Low reps with high weight builds strength. Low reps with moderate weight but many sets helps with both.  Or you can do progressions which start with low weight and high reps and works down to high weight and low reps. An example would be doing a set of 10 with low weights. Add 5 lbs and do 9. Add 5 more and do 8 and work your way down to 1 adding weight each time.  Or you can go up from 1 with heavy weight and taking weight off as you do more reps.  I do a combination of all of the above. I may go high reps w/low weights one time. Couple days latter do high weights, low reps (3-5 sets of 5). Couple days later do progressions.  Better to mix it up than do the same thing every time.   Unless you are body building and looking for specific definition in a particular muscle group it is probably best to stick to just a few upper and lower body exercises. I do bench, curls, military press and pull downs for upper.  Leg press, curls and extensions for lower.

Interval training; Unlike regular aerobics interval training is based on the concept that animals are not designed for long distance but for short bursts. One can condition oneself for long distance but the benefits go away once you have reached that level of endurance.  Short intense interval training goes after those short burst muscle fibers and activates them. This is sometimes call HIIT (High Intensity Interval Training) or other similar names. Basically you go all out for a short period of time, back off for awhile, then go all out etc, etc. If you ever played sports you probably did wind sprints, down ups, bear crawls, mountain climbers etc. That's basically what you were doing. I recently started doing a form of HIIT called Peak 8. In Peak 8 you go all out for 30 seconds, back off for 90, all out for 30 etc. You do this 8 times. You are basically trying to peak out your heart rate 8 times.  The good thing is that you can do this with just about any exercise (I do it on the elliptical and stationary bike) but you could do it walking, running, biking, swimming, stair climbing, or just about any kind of exercise. It really jump starts the metabolism to burn fat, get you through plateaus or ruts and it only takes about 20 minutes, once or twice a week.  It is also a lung burner, azz kicker if you do it right. It has really helped me get through the plateau/rut I was in working out.

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Question Why do YOU workout?
Posted by: David - 12-30-2015, 03:15 PM - Forum: Fitness - Replies (11)

Back when I was turning 40 my son, who was around six, walked into the bathroom where I was standing in my shorts and no shirt because I was shaving.  He stood there looking at me with a Batman action figure in his hands.  He looked at his action figure and then at me and then asked me why I didn't look like his action figure.  At that moment I took a long, hard look at myself in the mirror and realized I'd let myself go.  Well, that was all I needed to make a commitment.  I bought a Gold's Gym bench from Walmart, a 300lbs Olympic bar set from Sports Authority and I started lifting.  As time went on I got a piece of equipment here and there, mostly at garage sales.  I built up a decent gym in my garage with a power rack w/pulley system for rows and pull downs, bench that inclines, T-bar, hex bar for dead lifting, multiple bars and fairly close to 1000lbs of weights. 

Lifted with a strong commitment for over seven years and the goal was a natural body building competition.  Just to have done it.  Got hit with a heart problem and had to have surgery a couple of years ago.  That took a lot of the wind out of my sails.  Lifted a bit here and there since then but never was able to get my motivation back fully. 

Until now. 

Just turned 50 last month and I'm on vacation right now so I started the Gorilla workout which is an app you can download.   Mainly body weight stuff to get back into it.  Decided that 'Someday is not a day of the weekand decided to get my butt back out into the garage and get it done.  I know that being in good physical shape helps mentally as well.  It also helps cope with injury and illness so that goes into the 'prepper' mindset as well.  And of course my job can get quite physical in an instant.   I started a log here on the board to add motivation as well.

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  Physical Culture Books
Posted by: David - 12-30-2015, 03:08 PM - Forum: Fitness - Replies (1)

[Image: PCB%2BNew%2Blogo.jpg]

Physical culture books

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Posted by: David - 12-29-2015, 08:01 PM - Forum: Fitness - Replies (1)

[Image: quote-Denise-Brennan-Nelson-someday-is-n...106169.png]

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  New section added - fitness
Posted by: David - 12-29-2015, 07:15 PM - Forum: Forum News, Introductions and How-To Information - Replies (6)

I think that physical fitness is an important part of physical fitness.  It can help with injury/illness and help with a stress response.  I started this section for anyone/everyone to use.  Feel free to start your own fitness log, post articles, links or just talk fitness.

Enjoy  Smile

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  Target Sport USA - buyer beware
Posted by: David - 12-29-2015, 04:56 PM - Forum: The Pub - Replies (1)

I commented on this in the Defense section but wanted to put a separate thread out for the members:

Quote:I wanted to pass on my experience with Target Sport USA.

As many here know, I'm an agency instructor and I also teach private citizens (I'm very big on law abiding private citizens having their CCW and exercising their 2nd Amendment rights). As such I have periods where I use a good bit of ammunition. Normally I just run down to Walmart because I have four of them within a 15 minute drive and honestly their prices are often hard to beat. However, I get emails from companies like CTD, CDNN, Target Sport USA etc. Target Sport USA emailed a deal on some ammo that I use for training and the price was just a tad lower than Walmart. I hadn't ordered from them before so I figured I'd give them a shot. So I ordered 1000 rounds. I was a bit concerned as it was just before the holidays but their website said the ammo was in stock and if you ordered in the next 'X' amount of hours it would ship that day (12/21/15) and it would arrive 12/24/15. Well, I mistakenly figured they knew what they were doing so I ordered, well within the time frame to have it shipped that day. I had tracking through FedEx and paid the extra for insurance. By the expected arrival date FedEx indicated that only a label had been created. I waited until after the weekend as they were closed. Called yesterday (Monday 12/28/15) and the ammo had not even shipped yet. They apologized and stated on the phone that it would be sent that morning. I got off the phone a little miffed too be honest. I had ordered from other companies in the same time frame and had already received the orders. 

I emailed them (to have a record of the conversation) to let them know they had an unhappy customer (it was a professionally scripted complaint detailing everything and not just a *****-fest letter). I got a last minute end-of-the-day email from a representative (9 minutes before the company closed) that he would 'check the warehouse'. That's all I heard from him. This morning I checked FedEx and nothing had shipped. I see this as a failure to fulfill their stated obligation by shipping the same day, failure to fulfill their obligation to ship when I called 8 days later and failure to professionally follow up on the situation by their CS. And 9 days later the package is still sitting in their warehouse. I called and cancelled the order completely. From the quickness of the call and the sound of the woman's voice I take it that I'm not the only one that has cancelled an order recently. No 'we're very sorry' or 'what can we do to make this right' or anything of the sort. The whole call lasted less than 30 seconds. 

I've had great success with other firearm/ammunition companies. Perhaps others have had success with this one but my first (and only) experience with them was less than professional and unacceptable. I will not order from them again.

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  New Boom-stick!
Posted by: Bob - 12-29-2015, 03:14 AM - Forum: Defense - Replies (7)

My old hunting standard is back!  In a slightly newer version…

[Image: IMG_1607_zps8zi9dvxe.jpg]

Remington 7600 in 30-06, Carbine length, with Vortex 4-12x

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  Topic: Less-than-lethal
Posted by: David - 12-28-2015, 03:37 PM - Forum: Defense - Replies (8)

I wanted to start a generalized thread for the discussion of LTL products and methods.  Please feel free to contribute items, strategies, methods etc that you feel would be good for LTL.

My first thought for LTL was pepper spray.  I'm on O.C. spray instructor for our agency and I've been sprayed with and used O.C. multiple times against real bad guys.  Generally speaking, I've had very good results with O.C. though I will say that it is not a magic bullet.  I have seen one EDP (emotionally disturbed person i.e. crazy person) sprayed full in the face and then he wiped it off, smiled and said, 'come get me'.  We had to use physical force to subdue him.  On the flip side, I've sprayed two guys fighting each other and they both stopped fighting and one dropped to the ground like a sack of potatoes.  

I've generally seen very good results with mace and O.C. combined and you often find them in a triple formula that also has a dye for later identification.  I've been told directly from the creator of several Mace brand products that some marketing hype goes into advertising.  You would assume the 10% is twice as good as 5%.  Not necessarily true.  I depends upon the carrier (delivery system/propellant) and not the amount of actual pepper.  A spray that has a water base puts a water barrier between the skin and pepper (oil and water don't mix) so it is less effective.  A propellant that does mix with the O.C. and dries quickly brings the pepper into direct contact with the skin (eyes, mucus membranes etc).  So a lot of pepper than makes minimal contact isn't as good as less pepper that makes maximal contact.  Something to keep in mind.  

O.C. sprays are good long past the expiration date.  The pepper in O.C. doesn't 'go bad'.  The expiration date actually is on the components of the spray such as the O-ring.  We all know that any O-ring can and will eventually go bad and then the propellant will leak out.  You'll still have pepper in the can but can't spray it out.  I've personally had O.C. sprays that did spray 15 years after purchase despite the 2 or 3 year expiration date.  As long as the O-ring and propellant is good the spray is good.  Best to give it a test shot every 6-12 months so you know for sure.

My thoughts for a home defense situation where (for whatever reason) you choose not to employ deadly force is a good O.C. fogger.  This delivers a large amount of product in a large area.  An example would be a group of people in the front yard or coming in the front door.  Some look like small fire extinguishers and they are very easy to handle.

As always, I like to look at DIY when practical.  Take a look at this video:

Now here's my thinking.  O.C. is inexpensive enough to buy a professional product.  However, one of the things that came to mind was using those large garden pump tanks to prepare a large amount that is under pressure.  That could actually be useful in some situations and would be a lot cheaper than the large fogger units.  At least it is an option if nothing else is available.

I'm sure everyone has heard that wasp spray is as effective as O.C. spray.  I've heard that many times and in truth never really looked into it.  There are some YT videos that address this though for consideration:

Your thoughts on any of this or other LTL items/methodologies...

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  Texas gears up for new open-carry handgun law
Posted by: David - 12-28-2015, 02:15 PM - Forum: The Pub - Replies (7)

Texas gears up for new open-carry handgun law

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  DIY - How To Sharpen Your Knife With A Cup
Posted by: David - 12-28-2015, 01:48 PM - Forum: DIY - Replies (6)

How To Sharpen Your Knife With A Cup

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