Kayak Angling Fitness 2012/13

Oly, I just took a look at your blog.  Forgive my Google stalking.  Good stuff in there, though!  By all means, cross-post and link up the new stuff.  I really dig what you're doing. 

Nice to see some goals on here.  I think that is what will add relevance to this thread.  Cool stuff.

Guys it is great to see others using kayak angling to motivate themselves to being more fit.

I did the same thing about a year ago getting ready for my Foggy Bay trip. I knew a solid week if paddling in AK would kick my butt if I wasn't ready.
Since last January I have dropped from almost 250 to about 215 and I am the lightest I have been since my college crew days.

I like to cross train as much as possible and look for activities that are active and fun. I try to get into the gym once a week and get out of the house once a week for a hard steep hike or run. Other than kayak fishing I have really come to appreciate yoga in the past year as well. I do to both hot yoga and a power yoga. It is an amazing work out and the added flexability really helps on the kayak.

It kinda sucks that yoga doesn't get the 'ole guns quite as sick as Lee's, but I'll just try not to stand next to him and I wont feel so bad about myself.

Awesome thread and huge props to everyone making lifestyle changes to get and stay healthier.   

Hot yoga is a great way to clean out the system, and burns a ton of calories!

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Hot yoga is a great way to clean out the system, and burns a ton of calories!

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You guys are insane. Yes it's a good workout but being hit with the sweat of the weirdo (guy) in booty shorts next to me is not my idea of a good time.

 
(insert fat kid joke from Ravdakot here)

 

Why would I do that gynecomastia....I mean Lee

Great idea Andy!

Eric, I checked out your blog, pretty cool stuff. I think you need an update with some ORC pics in it! Feel free to use any of mine.

My fitness goal for the year is to continue to build strength in my right leg. Six years ago I did this to it,

It's never been the same since. I worked really hard a couple of years ago to rehab it to the point where I could run a 5k. It was extremely painful getting it to that point and I should have done a better job maintaining the leg strength. The muscles atrophy if I don't keep active and now it's painful again to try and run on it. Kayak fishing helps but I need to work harder to rebuild the strength and get back to the point that I can go for a 3 miles run with my wife. My goal for the next 12 months is to be able to run 3 miles without stopping.

 

I cringed just looking at that x-ray....got butterflies in the pit of my stomach now...ick

After talking about this today, I decided to weigh in for the first time since ORC.....

320 baby!!!  Another 5 lbs lost from ORC week!!!
20 to go by 12/31 to reach my 2012 goal!

Congrats, Oly.  You've made serious progress. 

I've toyed with the idea of starting yoga.  The benefits seem immense.  Glad to hear that it's working for folks.  I may get more serious about pondering it. 

I'm thinking of committing to a once or twice a week routine of paddling the Multnomah channel from the Sauvie ramp to the bridge and back.  A quickly-paced 4 miler with the first half against the grain.  After work, and likely on the same weekday(s).  Maybe we could set up a loose band of PDX fitness paddlers.  I'd likely ride the SUP or the prone board, so my version of quick may be slower than those paddling sleeker SOTs.  Something to ponder...

Hot yoga is a great way to clean out the system, and burns a ton of calories!

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You guys are insane. Yes it's a good workout but being hit with the sweat of the weirdo (guy) in booty shorts next to me is not my idea of a good time.

My experiences were a lot better.  Typically, Linglady would sneak in there and put my mat right behind some girl with a cute butt and give me a hard time about it later. 

Hot yoga is a great way to clean out the system, and burns a ton of calories!

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You guys are insane. Yes it's a good workout but being hit with the sweat of the weirdo (guy) in booty shorts next to me is not my idea of a good time.

My experiences were a lot better.  Typically, Linglady would sneak in there and put my mat right behind some girl with a cute butt and give me a hard time about it later.

Nice! No doubt that one a keeper!

Great job Oly!!!!! Just keep fishing hard and eating right and I have no doubt you'll get there sooner than 12-31. Where would you have been without the junk food at ORC? 315? Keep at it my friend and let me know the next time you're thinking about coming down.

Hot yoga is a great way to clean out the system, and burns a ton of calories!

Sent from my DROIDX using Tapatalk 2

You guys are insane. Yes it's a good workout but being hit with the sweat of the weirdo (guy) in booty shorts next to me is not my idea of a good time.

Most hot yoga studios I have been to have ample room to avoid the sweat of others. Usually the chick to dude ratio is 1:5 or better. PDX results may vary....
The typical protocol is that your first visit is free or the first two weeks are pretty cheap. It is a good way to check it out and see if it is a good fit for you. Hot Yoga (Bikram) is great b/c it is always the same positions in the same sequence for the same amount of time. I like it b/c it helps me know what is coming and it is easier to messure my progress that way.

Yesterday's workout:

5 minute warmup on a cardio machine.  You should always warmup before doing weights.  Reduces the chance of injury and increases heart rate and metabolism (burning more fat and helping cardiovascular fitness)

Round one:
dumbell press, 10 reps, 65 pounds.  It's good to start with a moderate weight, get your muscles used to the movement, then increase on set two and three.

I use dumbells instead of a bar because it requires more control and it's harder.  Builds the entire muscle group and keeps you from being able to eliminate left and right motion with your opposing arm like you would doing normal bench press.

eight controlled breaths between every set of anything.  No more, no less, no 30-90 seconds of break between sets.

dumbell rows, 10 reps, 65 pounds.

Set two, increase weight to 80 pounds.
Set three, increase weight to 90 pounds.

Round 2:
Bicep curls, 12 reps, 30 pounds
Overhead tricep extensions, 12 reps, 30 pounds

Set two, increase weight to 35 pounds
Set three, increase weight to 40 pounds
Set four, decrease weight to 35, and focus on perfect form, do as many reps as you can until you can't keep proper form anymore.

When doing biceps, it's important to keep your should immobile.  If you're swinging or moving your upper arm or your body, or ANYTHING other than your forearm, you're doing it wrong.

Round 3:
Abs core and back - give your arms chest and back a break
I like to use the ab board where you lock your heels under the cushions on a decline, except I do it in reverse, so my feet are at the floor.  I keep my legs straight and lift them vertical, at the peak of the exercise, the only thing touching the board is my shoulder blades.
I also do planks and crunches, as well as back extensions. 

Round 4:
Lateral pulldowns and chest flys
for the pulldowns - 12 reps, 120 pounds

Unfortunately, every chest fly machine has a different mechanical advantage, so the weight is never consistant from machine to machine (unless they are the same model obviously) 

Set two and three, increase weight by 15 pounds

Weights done - time for cardio

Yesterday was 20 minutes on the ellipticle, resistance level 10.  Heart rate kept above 150 and below 165 the entire time.  The machine I used yesterday didn't account for weight of the user, and said I burned 200 calories.  On a machine that accounts for user weight, they usually say I burn 350 calories in 20 minutes, 500 in 30 minutes.

*When doing weights, listen to your body.  Joint pain is not something to be ignored, and FORM is extremely important, you can REALLY screw yourself up.  If you don't know what you're doing, get a trainer, $50 a session is worth the money, because once broken, some things will never be the same.

Nice, Lee.  Thanks for that.  Looks like a solid kayak angler plan.  Twas sushi day as well, no?

It was supposed to be sushi day, but the weather required a change in plans.  Skipped sushi so we could get chores done, and cleared today up for a trip to American Lake.