Now on ADT, losing strength, just started hitting the gym but would like to hear your workout schedule/program

[kmack57]

Had my first Firmagon shot and want to create a workout schedule. I understand that instead of heavy lifting it is now lighter weights and high reps. My question is how many machines or free weight exercises do you use and how many reps of each ? How much cardio ? Do you use a trainer or PT ?

[Emak1]

I just wrapped up 6 months of Firmagon in June as part of salvage therapy. Going in I had a gym program and stuck to it. I am by no means a body builder type. My work out was 1 day legs, 1 day upper body, 1 day cardio, 1 day rest, and just kept that cycle. The work outs were machines, 4 sets at 15 reps each (did various muscle groups), cardio was a 45 min session. Stuck to a Mediterranean diet. Overall, worked out well, minimal weight gain, not too much fatigue and still had bedroom performance (with the help of meds)

[zenbee13 in reply to Emak1]

Hi Emak,

Just curious, did you get a prescription from your Oncologist for the gym?

[Emak1 in reply to zenbee13]

No. Basically I had and RP in Aug 2016, 3 month and 6 month after that was clear. Did a ton of skiing and blew my ACL in April 2017. Got an operation, and physical therapy for rehab. Up until then, hardly did the gym, decided I need to get on track one last time. Little did I know, Nov 2017 I got a confirmed BCR. Researched ADT and exercise, and just kept my program going. Oncologist encouraged exercise, and it I believe it helped.

[zenbee13 in reply to Emak1]

I'm sure it did help! Keep it rolling for sure. I asked, because I asked the question of my Oncologist, and got some stuttered response that I looked healthy. yeesh.

[Hidden]

What's your age, height and current body weight? Also, have you received a clearance from a doctor to begin a strength/cardio program?

[kmack57 in reply to Hidden]

Yes I am cleared. I'm 61, 5'11" and 175. Two months ago I was about 190 and playing tennis 3 x a week. Lost weight when mets were confirmed, went into a funk, didn't eat much and kind of wasted away. Lost losts of muscle. I have gone to the gym a couple times this week and I can't believe how much strength I have lost. I am out of the funk and ready to fight.

[Hidden in reply to kmack57]

First off, you don't need a trainer. I lift 3 times a week, include all the major muscle groups. If you can complete no more than 10 reps at a certain weight, you need to lower the weight amount until you can complete 12-15 reps. 12-15 reps, 3,4 sets per body part should be your goal. When I speak of muscle groups, let me say this; doing a bench press movement involves your shoulders and triceps as much as your chest muscles. Aim for your weight lifting session to take no loner than one hour. That means, keep moving through it without any extended periods of rest. Remember to ingest some protein no later than 1/2 hour after your finished.

Cardio. I do cardio 7 days a week. I aim for a heart rate of 150. (I'm 68). On the 3 days I lift I also walk at a very brisk pace for 2 miles. That normally gets my heart rate up to 120. 4 days a week I run. sometimes as little as 4 miles, sometimes I get close to 10. Running gets my heart rate up to my 150 goal.

Since I started ADT 3.5 years ago I have lost 20% of my upper body strength. It sucks.

I have also lost one full minute per mile pace wise on my runs. I went from a 8:30 per mile pace to a 9:30 pace. Again, it sucks.

I never did stop lifting or running through my treatments including chemo. You simply have to fight through it. I made a living staying in excellent physical condition. My occupation demanded so.

Bottom line, do something physical at least 6 days a week. Build your core strength through weights and improve your stamina through cardio type movements. Put down the beer, get up off your rear and hit it and get it now that you got the funk back. As George Clinton once said, " Get off your ass and jam."

[samahieb in reply to Hidden]

Feel ya on the running pace....my numbers exactly..just have to be content with 'winning when you step to the line'

[j-o-h-n]

ahhh for exercise I skmack my wife 57 times a day but only on days that end in Y.

Good Luck and Good Health.

j-o-h-n Wednesday 08/08/2018 1:49 PM EDT

[leo2634 in reply to j-o-h-n]

Got to try that John she is in arms length right now there will be no problem in beating your 57 reps.

[Hidden]

I hit the gym 3 times a week. 10 minutes on the stairclimber doing intervals: 1 minute intense, 30 sec reduced, 1 min intense, 45 sec reduced, 1 min intense 1 min reduced and so on. Then I rotate through the weight machines. I only do one set on each machine. I do a couple of things with dumbells on a bench. On my back, I do the 'fly' to work my pecs -- this is to mask gynecomastia. Then on my stomach, I do the 'reverse fly' -- this is to improve posture and as an opposite muscle complement to the fly. I use most of the machines and also do pull-ups but gripping handles rather than the bar.

[snoraste]

Go to Mayo Clinic website. (Or MSK’s) They have detailed description of exercises

[Stelle]

I got a professional trainer to show me a one hour routine of resistance exercises to strengthen bones. I go to the Gym twice a week and walk for an hour five days a week. It really decreases fatigue. I have been doing this for the last four years.

[HopingForTheBest1]

Where I live in NJ there is a chain of "Fitness & Wellness" centers that are affiliated with area hospitals. I belong to the Princeton location, which is attached to the Princeton Medical Center. They offer a Cancer Wellness program created by doctors, consisting of 16 one-on-one personal training sessions for 8 weeks at a time, with certified instructors. The Center also offers multiple group classes, including meditation and yoga. I started the program 3 weeks ago, and am feeling good. I have done both therapy pool based and gym floor routines using various machines. As I am a member of the center, It costs me a discounted rate of $800 for the 8 week program.

I was diagnosed June 2018 with stage 4 and bone mets in pelvis. This program is geared to strengthen the bones. So far so good. I an trying to do everything I can that is within my control to fight this thing, including diet and exercise. As for diet, I am 6 feet tall and have gone down from 247 to 220 in the last few months, I have minimized dairy, sugar, carbs, fried foods, no red nor processed meats, and now have mostly organic fruits and vegetables.