I typically swim, bike, run 3 days a week and lift 3 others. For example Saturday I ran 6.2 mile race and today I swam up and back 30 laps (our gym pool is not olympic sized). Lifting is where I need help, Specifically related to ADT. I have PSMA test coming in a couple weeks, then ADT/Radiation. I lift random. Sometimes heavy, like 3 sets of 4 or 5 on major muscle groups, other times lighter 12 to 15, and other times mix it up, like 1 set of 12, bump weight so max at 7 ish reps, then up again to max at 3 or 4 reps. What would you change for going into Lupron/Casodex . I work out at 5:30 in morning and no trainer is available at our small gym. I do have access to certified trainer virtually, but has no experience with PCa clients. 5'9", weight 181. Hoping to keep it there or even lean out if possible. Not that that is possible on crashing T.
Workouts and ADT: I typically swim... - Advanced Prostate...
Workouts and ADT
I lift heavy every day in the gym with program from my trainer who has experience with our disease. I do progressive sets with a medium heavy weight for 15 reps, the heavier for 12 then 8 sets looking for failure then backwards 8,12,15. Intermittent fasting helps with the weight control and use SARMS for muscle building. Have been very successful with this over the last 8 months
Sounds like your doing great! I was doing 4.5 miles every morning and then lifting 3 days a week. Had me feeling great. Then I had a Melanoma removed - got the whole thing! - from right between my shoulder blades. I've had to stop lifting for the last 2 weeks while it heals. I'm also 38 radiation treatments into 44 and the fatigue level has really gotten to me in the last couple days. RO says I did great to have put that off for so long. Can't wait to get back to my normal routine!
Selective Androgen Receptor Modulators. Body building compound originally developed for cancer patients for just this reason and suppresses T as it was designed to do. As with all things check with your MO, mine was all for it. If you do research you will be surprised this hasn't been in FDA trials. My trainer recommended
You guys are animals. I hike in the woods, roughly 7 miles each day. When Winter comes to New England, may have work out something to compliment that effort.
hiking is harder than swimming or running. I need to find a pca person in Pacific NW to hike with
I will hike with you. I am in Bend Oregon, except winters mostly in Los Cabos Mexico. Hiking and backpacking mucho as my trail running has slowed down. Train by “Rucking” hiking hilly terrain with 30 pound pack. Must have good hip belt to keep weight off shoulders and spine. Paul
Specific workouts are far less important than intensity and mixing it up. Especially intensity. More older people are lifting than ever but relatively few work hard enough to get the results they would like. This is particularly true forADT patients.
It’s not easy, but it’s non negotiable. Thriving on ADT requires diligence, but it’s immensely worth it. . That you do both lifting and cardiovascular is good.
If you like to eat, expect to restrict calories and clean up your diet (if it isn’t already) if you want to control your fat on ADT. Contrary to popular belief, you can do it with exercise alone, but the amount it takes is unrealistic at our age. Great luck to you!
Dude, you’re doing awesome. Keep it going. As I’m sure you already know, the detailed specifics of your workouts are something YOU figure out over time for YOUR body and the details of YOUR health, goals, etc. At least that’s how it’s worked well for me.
Get the book, Body by Science and check out the Big 5 workout and it’s variations. Five (or six) compound exercises for The whole body, one set only of each and just once a week. Performed with very slow intense movements to complete muscle failure within 2 minutes. Very effective! I’ve been doing it for 8 weeks now with big gains in strength after the first 4 weeks. Machines are safest but can be done with free weights.
The rest of your program is awesome! Do you run with joy when you are racing?
excellent. I will order it today. As far as running with joy, I was going to but my wife said I should not run with another woman. Just kidding. I love running. And the racing as well though I have a Morton's neuroma which gets in the way sometimes. I had one of them surgically removed. But I'm not going to do the other one. Just special shoes few less miles on the pavement
I've been struggling with my workouts - before dx, i was doing the P90x series but once i got on ADT, I wasn't up for it and just started going to the gym - I read the above posts and realized that my single sets aren't cutting it - so starting tomorrow, i'm going to be doing three sets.
I have a couple of questions tho:
- I'm a vegetarian -ish so protein has to be a focus for every meal - i eat a lot of beans - and occasionally a protein drink - how much protein does a 70 yr old need?
-I'm using the "Strong" app on my phone to keep track of what weights i'm doing on each machine - i am making this work - but are there better ways for tracking - thanks
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