I thought I would post a thread seeing as we're not too far into the year that everyone has given up getting fit for the New Year.
So of those of you who do keep fit what are you doing?
My partner got me inspired to exercise more, and it's paid off. Since June when I started my workout schedule I've gone down from 295 to 261 pounds. I do a 30-35 minute workout every Monday, Wednesday and Friday and a brisk morning walk every weekday. Of course part of that is also the strict diet I'm on.
I'd love to get anywhere near my all time low of 160-something pounds from back in my college days, but really I'm just happy I'm seeing results. It helps to have a fiercely inspiring man like my partner to ignite the desire to get more in shape.
Wow, great work, Lady :D
I haven't done any exercise in a while. I've wanted to, but have been unusually physically tired since I got mono about three months ago. This weekend was the first since then that I felt like my energy is returning to normal. When the weather warms a bit, I want to start running again. I'm not too good at doing it consistently, but it's my favorite way to exercise and we even got a room with a treadmill (and an exercise bike) so I can do it indoors if it's absolutely shit outside.
If I don't do something physical or fitness based it affects my mood.
Right now I train for around one hour four or five days a week.
I feel better for doing it and I don't ever want to give it up. When I had covid I had to stop for a week or two and it felt horrible.
I work out at home every day for around 75 to 90 minutes. 40 minutes on my bike and the rest is cardio and weights. When the weather is warm, I also add hiking, kayaking or swimming into my daily routine.
Quote from: Psy-Fi on Feb 09, 2023, 12:09 AMI work out at home every day for around 75 to 90 minutes. 40 minutes on my bike and the rest is cardio and weights. When the weather is warm, I also add hiking, kayaking or swimming into my daily routine.
Nice work. What sort of equipment and weights do you have?
I use my garden shed, it's big enough to fit a bench, squat rack and lots of weights, barbells, dumbbells, resistance bands.
I am looking to purchase some 20kg plates soon but they are so expensive now. :'(
I have a recumbent exercise bike, a rowing machine, a weight bench with leg lift & curl attachment, a straight barbell, a curved barbell, two sets of dumbbells, an adjustable kettle bell, and weights of various sizes. I bought the bike for around $120.00 (USD), the bench cost me about the same, the kettle bell was around $25.00 and the rowing machine and all the weights & bars were items I scavenged from my local town dump.
It's amazing how much exercise equipment gets tossed out by people who are moving or just gave up on using it. I know what you mean about the cost of weights. I've seen how much they cost new and am very glad I lucked out by getting all mine for free.
About half of mine are 40 years old or so, my dad used to lift when he was younger. Now I have his old equipment.
Tomorrow is chest day/supersets week, I am doing:
Bench press, 10 sets, 15 reps
Dumbbell press, 5 sets, 12 reps
Dumbbell flies, 5 sets, 15 reps
And I will throw some shoulder work in.
Went and walked uphill on a treadmill, **** worked my legs but I am going on a diet (physically and financially).
Want to start stretching more too. I am going to stretch my legs and body.
Thinking of going to the park to run and walk before the school opens, I dont think we are allowed to use the park during school hours so it's either 6am or 6pm
__________________
MB's most positive contribution to my life is that when lack of exercise was driving me up the wall during covid, adidass recommended I get a set of adjustable dumbbells off Amazon. Was a real lifeline during delta or whatever fucking wave we were going through
Don't think he posts there anymore, does he?
@jadis are you building a muscular physique now?
Been three years pretty much non stop for me, I may post progress pics in the secret forum at some point.
Never really had any gym goals except enjoying myself and being in a good shape. I hated jogging and wasn't a huge fan of hockey and the other sports you can do yearlong in Canada so the gym was the natural choice. I persisted with it through the years cause I just liked it, the high you get after a good training, the good kind of tiredness you get the followign day etc.
Walking is another thing I love. But not jogging.
The one adverse effect of only doing lifting is that when I tried playing football (soccer) in the park after a long break I realized how slow I've become. Like I forgot how to do sharp and sudden movements. But then who cares. Never was especially good at it in the first place.
Jogging fucks my shins up. But I've never had an issue sprinting round a football pitch. I haven't done that for a long time though so could be different now. Agree on walking, scenic hiking is enjoyable. Running is shit.
Scenic cycling would be my preferred cardio.
Yeah that's the other thing about jogging: according to the most knowledgeable trainer I've ever spoken with, it's really bad for your body. Does your knees in, slows down the metabolism etc. I just hate it cause it's tedious.
Re biking, my mom loves telling this story about how she and her big city friends tried to go biking outside Moscow. There was one bit of the road where it was a pretty steep rise and all the hideous Soviet trucks struggling uphill were releasing huge amounts of black fume into the air. At some point she and her girlfriends had to stop by the wayside to vomit and that was that for the bicycle tour.
@jadisDid 15 sets of this today:
15kg weight each dumbbell.
You could try this. If you let us know how you got on.
Wait 15 sets or 15 repetitions? 15 full sets of any one exercise sounds too much.
I don't like this guy and I'll tell you why. First of all, the voice/face combo freaks me out. More importantly, I was watching a video of his for some shoulder exercise where he was recommending to swing really heavy dumbbells with little control over the motion, and even admitted that yes, there's increased risk of injury BUT if you do it right then the payoff is amazing. That's where I stopped watching.
But if his stuff works for you and you know what you're doing, that's great.
You sure you've got the right guy? Doesn't sound like something Scooby would say. He is pretty much the opposite of that and swears by perfect form. Are you definitely sure you didn't hear him wrong?
15 sets is fine, it's not one exercise it's three in a superset, I don't do this every week. Once every 4-6 weeks I will do something like this.
You're right, I likely mixed him up with this guy. I would've thought they're the same guy but they're not?
Generally not great at telling youtubers apart. The two I know for sure is the big steroid guy who died, Rich Piana, and some nightmare woman my girlfriend loves, Trisha. They are very memorable people.
Oh yeah Athlean does my fucking head in. Just throws way too much tech speak and science talk at you to the point where he comes across like he's trying too hard.
Scooby cuts to the chase.
Steroid guy who died sounds like Mountaindog?
Bulgarian split squats are 😭
Anti-aging fanatic who spends $2 million per year to retain youth uses teen son as 'blood boy' (https://nypost.com/2023/05/22/anti-aging-fanatic-who-spends-2m-a-year-to-retain-youth-uses-teen-son-as-blood-boy/)
Hope he goes bald.
Excellent time to bump this thread, the other day I was 248 pounds, which means if I can lose 5 more by the end of June I'll officially have lost 100 pounds in a year and a half.
I was supposed to go on a 1200 calorie diet starting on June 1st, but Mr. Waffles and I decided I'm doing well enough on 1500 for now. I'm overjoyed since I was not looking forward to doing that again, haha.
Congrats on your achievements that's huge!
I can't deal with calorie restrictive diets. I just eat whatever I want but smaller portions. The only two constant things that I've been eating lately is oatmeal for breakfast with whatever fruit topping I have available and brown rice and tuna fish for lunch. When it comes to dinner time I eat pretty much anything I want. I keep in mind not to eat like fast food and fried stuff. I already have cholesterol issues that I'm working on bringing down but last time I saw my doc she said the new numbers were in a good range.
Quote from: Psy-Fi on May 23, 2023, 02:04 PMAnti-aging fanatic who spends $2 million per year to retain youth uses teen son as 'blood boy' (https://nypost.com/2023/05/22/anti-aging-fanatic-who-spends-2m-a-year-to-retain-youth-uses-teen-son-as-blood-boy/)
Not even joking, that's just average tech millionaire behavior
(https://nypost.com/wp-content/uploads/sites/2/2023/05/NYPICHPDPICT000011561063.jpg?quality=75&strip=all)
Reckon if we moved this thread to the secret forum we could post progress pics and pics of our sexy physiques?
Good idea or na?
@Guybrush @Trollheart can we move this to the secret forum?
@DJChameleon @Janszoon @Mindy what are you guys doing and what are your goals?
Quote from: jimmy jazz on May 25, 2023, 08:34 PM@Guybrush @Trollheart can we move this to the secret forum?
@DJChameleon @Janszoon @Mindy what are you guys doing and what are your goals?
I have been running a lap, walking a lap, running a lap, walking a lap; around this running track.
(https://i.postimg.cc/rpcCKpN7/PXL-20230521-132218378.jpg)
Eating less food too, just rice though. That's about all I have been eating too. Been drinking turmeric and ginger shots every day. Made this food dieting graphic back in 2010; just found it on my camera yesterday
(https://i.postimg.cc/MptbfS3T/2010-11-14-09-41-08-440.jpg)
little food at the top! :laughing:
You not lifting weights any more Mindy?
Quote from: jimmy jazz on May 25, 2023, 08:55 PMYou not lifting weights any more Mindy?
Nope but maybe I do some tonight, I was planning on going to the gym after I eat my rice tonight. I have mainly just been going to the running track to get some fresh out and get outside. I have been kicking the idea of going back to Iowa (Where my dad lives), and running this big 7-mile race they do every year. The Bix 7, going to start trying to run 7 miles straight again and then see where Im at, and if I can do it then Im traveling to Iowa for that race.
What's been going on in your fitness world?
Quote from: jimmy jazz on May 23, 2023, 10:58 PMReckon if we moved this thread to the secret forum we could post progress pics and pics of our sexy physiques?
Good idea or na?
Done!
If I ever get a sexy physique, I'll post a picture 😄
Quote from: jimmy jazz on May 25, 2023, 08:34 PM@DJChameleon @Janszoon @Mindy what are you guys doing and what are your goals?
Nothing right now, unfortunately. I was doing really well for five years, then I had rough year personally in 2022 and it really derailed me. I'm still trying to get back on track.
(https://i.postimg.cc/vZS0PNC3/56j5ejdtncghmnhdf.png)
Supplements I'm taking
8)
Quote from: Mindy on May 25, 2023, 09:23 PMNope but maybe I do some tonight, I was planning on going to the gym after I eat my rice tonight. I have mainly just been going to the running track to get some fresh out and get outside. I have been kicking the idea of going back to Iowa (Where my dad lives), and running this big 7-mile race they do every year. The Bix 7, going to start trying to run 7 miles straight again and then see where Im at, and if I can do it then Im traveling to Iowa for that race.
What's been going on in your fitness world?
I just lift for 1 hour a day around 5 days a week. Been doing that now just over three years.
Quote from: Janszoon on May 25, 2023, 09:47 PMNothing right now, unfortunately. I was doing really well for five years, then I had rough year personally in 2022 and it really derailed me. I'm still trying to get back on track.
Good luck. I did the same. 2018 was bad for me and I wasn't well but I started again in 2020 and I'm doing better now.
Mrs. Waffles's health masterpost incoming.
As of right now I do a 25 minute morning workout consisting of pushups, squats, kickbacks, dips and crunches every Monday and Friday, a 35 minute workout of the same every Tuesday, Wednesday and Thursday, and a brisk morning walk every weekday while the weather is nice. The reason for the length is that Mondays and Fridays I have longer work shifts so I go easier those days. I have also found to not underestimate the exercise I get from doing household chores. Mopping, scrubbing, vacuuming, that stuff does help, and it adds up if you do it as frequently as I do.
I'm sticking to a strict 1500 calorie diet as well. I can basically eat whatever I want, but I do tend to go for salads, chicken dishes, whole grain bagels, semi-healthy options and such. Sometimes the mister will request something for dinner that I'm not comfortable with eating and I'll just make a big chonker meal for him and something smaller/healthier for me. We've not eaten any fast food in over a month, which I do miss a bit as one thing Mr. Waffles and I bonded over in the very beginning was our mutual love of Taco Bell, but holding ourselves to no fast food has helped me get better at cooking, plus it's just healthier and cheaper in the long run.
Cutting out alcohol has been a massive help in the past five months, both for my physical and mental health. I've gotten to the point where I can mix drinks for the mister on a regular basis and not once get a craving to drink some myself. I am notoriously bad at holding my alcohol and honestly I don't like the feeling of numbness I get once the buzz wears off. There were just too many disadvantages and I'm perfectly capable of laughing and having fun with my friends and family without drinking.
I've lost nearly 100 pounds since January 2022. It's really great to see tangible results; I can actually wear some of my old clothes from my college years now, not that I really want to for most stuff as I was still dressing punk/alt at that point. But there's a few shirts and belts I've repurposed for new outfits.
Overall this is by far the healthiest I've been since I was 18 just before college.
Quote from: jimmy jazz on May 25, 2023, 08:34 PM@Guybrush @Trollheart can we move this to the secret forum?
@DJChameleon @Janszoon @Mindy what are you guys doing and what are your goals?
I started in the gym just wanting to be more active and because I'm diabetic. I also wanted to get my A1C under control. Also working from home I needed to add some movement to my life. Now that I have a personal trainer I'm just trying to get rid of my moobs and the flabby shit behind my arms while being active.
My last session had me focusing on arm machines in the gym. The one before that was chest. I'm also learning proper form with different equipment in the gym that I've never used before.
I train Monday and Thursday alternating different areas. Chest, back , arms, legs.
Tuesday and Friday are pure cardio days. The stairmaster is the devil but it's efficient and makes me sweat like crazy within 15 mins.
Nice.
How long have you been doing it now
@DJChameleon and have you made gains?
Do you enjoy it?
Quote from: jimmy jazz on May 26, 2023, 12:12 PMNice.
How long have you been doing it now @DJChameleon and have you made gains?
Do you enjoy it?
I started going to the gym in January 3 days a week. When April rolled around I bumped it up to 4 days a week. I only recently started with my trainer but I've noticed small improvements already. I feel like when I was on my own. I was just messing around in the gym and using machines that I shouldn't have. I also wasn't using the machines properly so I don't think I was gaining or anything.
The major thing I have noticed is my pants not fitting as well. I went from 48 w down to 42 w but I haven't lost much weight. I don't like looking at numbers on a scale. If I'm feeling good and my clothes are fitting differently and shrinking then I'm on the right path screw scales.
Especially when I'm building muscle at the same time as losing fat. Muscle weighs a certain amount. I'm not looking to get down to a number weight. I'm just working out to feel healthier than last year.
It's good that you don't obsess over the numbers on a scale. I reckon you'll be more consistent over time that way. People tend to give up if they don't make a certain amount of progress but nobody is perfect all of the time.
I'm mostly focusing on improving my 5km running time. I try to get out twice per week in the evening for an 8km+ run, and then try to kill it at my local Parkrun on a Saturday morning. I'm gradually improving my time.
Tracking of your workouts!
Yesterday was a 2-mile run;
Today was another short 2-mile run;
Going for 3 miles tomorrow!
(https://i.postimg.cc/90WSjKG0/IMG-20230527-120128-830.webp)
(https://i.postimg.cc/xCKDQLhx/PXL-20230527-153518320.jpg)
I did 90 pushups and later on I will do my daily calisthenics.
Fitness thread?
Quote from: DJChameleon on May 27, 2023, 07:09 PMI did 90 pushups and later on I will do my daily calisthenics.
In one go?
Back and Bis later.
Pullups
Barbell rows
Dumbbell rows
Concentration curls
Preacher curls
4 sets of 20 then just did 10 not 90 in one go.
Also I like to switch up and not just do stationary position with pushups. Sometimes I will do inclined or wall pushups.
That's how I got through the 3k challenge for May. I'm almost finished. It was for a fundraiser( St. Jude's)
I have 360 more to go and I will hit 3k pushups for the month of May.
Next you should try them with a 20kg plate on your back 😎
I don't work out on the weekends. I use them as an opportunity to recharge and get rid of all the aches and soreness I accumulated during the week that was. But yesterday I did my Friday "reduced" 25 minute morning workout, which consists of going through pushups, leg lifts, squats, dips and crunches, plus a lot of stretching. I did a comparatively short 20 minute morning walk as I had to have time for grocery shopping.
One thing I did do today was clean the outsides of all our windows, so scrubbing those definitely gave my arms a bit of a workout. I also tidied up the mister's car and swept the garage, so even if it's not a workout day I'm still quite active.
Quote from: jimmy jazz on May 27, 2023, 09:18 PMNext you should try them with a 20kg plate on your back 😎
That's a good idea. I don't have any free weights at home though. I'd have to get some first.
(https://i.postimg.cc/D04QC3TV/IMG-20230528-112412-027.webp)
Did 3 miles today!
I'm not doing anything.
Rest 8)
Chest and Tris.
105kg bench press x 5, 4, 4
Very happy with that. Making gainz 8)
Memorial day so just kind of chilling. I did do my 90 pushups to help complete my 3k challenge but nothing else.
Back with my trainer at 8am tomorrow.
today = foot rest; my toe is messed up ::)
tomorrow I am back at it, doing the baseball field instead of the running track.
(https://i.postimg.cc/NMqJyqbv/4-1mile.png)
4 laps is a mile. Going to try for 4 miles this time, so 16 laps! 8)
How did you mess up your toe?
Quote from: DJChameleon on May 30, 2023, 02:11 AMHow did you mess up your toe?
I guess from just running, my toe got a blister on it, and hurts to walk but it is better pretty much. I put tape on it yesterday and probably will for the next run.
Quote from: Mindy on May 30, 2023, 02:32 AMI guess from just running, my toe got a blister on it, and hurts to walk but it is better pretty much. I put tape on it yesterday and probably will for the next run.
Oh okay well be careful with it. Even with tape on it. It might possibly blister more.
Quote from: jimmy jazz on May 29, 2023, 09:33 PMChest and Tris.
105kg bench press x 5, 4, 4
Very happy with that. Making gainz 8)
Pretty impressive. My pre-pandemic best was shy of 100 by a couple of kilos. Now I'm just north of 80
Quote from: jadis on May 30, 2023, 09:36 AMPretty impressive. My pre-pandemic best was shy of 100 by a couple of kilos. Now I'm just north of 80
Do you train alone? I do so I have no spotter but I just roll of shame the barbell if I fail. I don't attempt an increase in weight until I can comfortably rep my max several times, so it takes me longer but it is safer for me that way.
@Mindy I advise you to watch this before you lift weights again.
Quote from: jimmy jazz on May 30, 2023, 01:17 PMDo you train alone? I do so I have no spotter but I just roll of shame the barbell if I fail. I don't attempt an increase in weight until I can comfortably rep my max several times, so it takes me longer but it is safer for me that way.
Nah I both prefer going to the gym and have no space/money to set up anything resembling a home gym in the apartment we rent. Right now I'm really happy with the gym I found, it's not a chain gym like Planet Fitness or whatever you guys have and you get a personal program and supervision.
I did get a set of dumbbells during the pandemic but never had a bench press rack. I naturally prefer having people around to spot me. But it's cool that you can do it alone and have the awareness to not get yourself injured.
Quote from: jadis on May 30, 2023, 02:56 PMNah I both prefer going to the gym and have no space/money to set up anything resembling a home gym in the apartment we rent. Right now I'm really happy with the gym I found, it's not a chain gym like Planet Fitness or whatever you guys have and you get a personal program and supervision.
I did get a set of dumbbells during the pandemic but never had a bench press rack. I naturally prefer having people around to spot me. But it's cool that you can do it alone and have the awareness to not get yourself injured.
Yeah the gym that I go to isn't a chain gym either. I refuse to go to Planet Fitness.
My trainer gave me homework. Everyday he wants me to do 18 mins of jumping rope with a weighted jump rope. 3 min intervals like I'm boxing and 30 second rest in between. He was slapping my arms every time I stopped while I was jumping rope today. He's like if I'm swinging the rope then he can't touch me. He was pretty much training me like I'm a boxer I felt like. It was rough though. I was at the end of all of the other chest workouts we did so I was winded.
Another 3 mile run + a hooping session.
(https://www.musicbanter.com/attachments/sport-recreation/7219d1685473798-official-workout-thread-pxl_20230530_172935809.jpg)
(https://www.musicbanter.com/attachments/sport-recreation/7220d1685473844-official-workout-thread-img_20230530_142922_220.jpg)
What's wrong with Planet Fitness?
I'm gonna guess it's full of 20something women kitted out in the latest expensive gym gear but who don't actually do anything other than take pics for Insta and sip water from massive bottles, sit on the exercise bikes/walk on the treadmills etc.
Quote from: jimmy jazz on May 30, 2023, 09:25 PMWhat's wrong with Planet Fitness?
I'm gonna guess it's full of 20something women kitted out in the latest expensive gym gear but who don't actually do anything other than take pics for Insta and sip water from massive bottles, sit on the exercise bikes/walk on the treadmills etc.
Sure that happens but it's popular and I just don't want to go to a place that a shit ton of people go to because I don't want to see certain individuals.
Quote from: DJChameleon on May 31, 2023, 01:28 AMSure that happens but it's popular and I just don't want to go to a place that a shit ton of people go to because I don't want to see certain individuals.
Are you one of those people who gets self conscious when others see you train?
If I went to a gym I'd probably go to a shithole bodybuilding gym not one of the fancy ones.
Quote from: jimmy jazz on May 31, 2023, 02:00 AMAre you one of those people who gets self conscious when others see you train?
If I went to a gym I'd probably go to a shithole bodybuilding gym not one of the fancy ones.
No, even though I live in a city. It's a small city similar to how small rural towns are and like everybody knows everybody. So I don't want to physically see certain individuals because shit will pop off and fights will be started.
Cleared off my table, finna bench press the small curl bar I have for max reps (not much weight);
Plus doing some situps;
And squats with a 25lb kettlebell;
Going to track how many reps, situps, and squats I do;
Still going to run and train for the Bix race too but just didn't feel like running today;
Going to stretch my legs a lot too since the squats may make them hella sore if I don't;
(https://i.postimg.cc/mkxGpxHN/PXL-20230531-174247914-May-31-how-many.jpg)
Going to use this photo as my master photo for now;
Going to blog every other day about my fitness progress, switching my blog up to random thoughts blog where I blog about my fitness journey.
Sore today, going for a run later, but back to lifting that curl bar tomorrow as many times as I can. So then another blog on June 3rd of June 2nd's progress.
Not that many reps but it is day 1 also, I'll get my numbers up within a week or so.
(https://i.postimg.cc/tCGk7NT0/JUNE-1-ST-2023.jpg)
@Mindy what is your goal?
Quote from: jimmy jazz on Jun 01, 2023, 04:24 PM@Mindy what is your goal?
Just be more active and get my body into top-level fitness, going to do one-day lifting, the next day running, then lifting, the next day resting, and just a run. Going to blog 15 times this month :shycouch:
My main goal is probably to run 7 miles straight under an hour, but Im pretty far from that right now. I'm about to go run now
June 1st rest + run & blog. Thursday.
June 2nd Lift & no blog. Friday.
June 3rd rest + run & blog results from June 2nd. Saturday.
June 4th Lift & no blog. Sunday.
June 5th rest + run & blog results from June 4th. Monday.
(https://i.postimg.cc/02VmYYfH/da8dc2ee8919225e2b2d483a2686f144.jpg)
^Going to work on a better diet as I go. But I'm motivated to blog my progress (https://boxden.com/smilies/Qh2Vxfi.gif)
(https://boxden.com/smilies/nHXEgl8.png)
To people who think it is a magic potion then it is a waste of money. It's just a food source. It's easier and more convenient (and probs cheaper) to get 200g of protein a day supplementing with protein powder than if you had to get all of it from sit down meals. If you're athlete or trying to build muscle then it will help. If you're a fat slob who doesn't train and thinks you'll become muscular from drinking 'shakes' then you're wasting your time.
&
Probs gonna deload over the next week. Just feel like a break.
Quote from: Mindy on Jun 01, 2023, 11:47 PM(https://boxden.com/smilies/nHXEgl8.png)
Don't listen to this guy, he sucks
And JJ is spot on, it's not a magic potion, it's just convenient
Chest and tris.
Superset of pushups, dumbbell flies and then dumbbell press back to back to back with no rest then repeat x 15. That takes about 30 mins with a min rest in between each set. It's the same superset vid I posted a while back from Scooby.
Then for tris I did diamond pushups and dumbbell extensions. 5 sets each exercise.
@Mindy @GuybrushIs it possible to merge this thread with the original thread?
The reason I asked for mine to be put in the secret forum was so that people could post progress pics away from lurkers.
I suppose we could just have one joint thread in here and progress pics could be posted in the member picture gallery?
I dunno man.
What do you think?
Quote from: jimmy jazz on Jun 04, 2023, 12:33 AM@Mindy @Guybrush
Is it possible to merge this thread with the original thread?
The reason I asked for mine to be put in the secret forum was so that people could post progress pics away from lurkers.
I suppose we could just have one joint thread in here and progress pics could be posted in the member picture gallery?
I dunno man.
What do you think?
I think that sounds like a good idea!
I've never merged threads before, so I'll jump at the chance of checking that out. Done!
Also I did some pushups, squats, burpees etc. on the lawn.. at least it's something :)
Quote from: Guybrush on Jun 04, 2023, 12:47 AMI think that sounds like a good idea!
I've never merged threads before, so I'll jump at the chance of checking that out. Done!
Also I did some pushups, squats, burpees etc. on the lawn.. at least it's something :)
Thank you Guy that is superb modding.
Keep it up and we can squeeze each other's muscles when we go for drinks this summer.
Quote from: jimmy jazz on Jun 04, 2023, 12:48 AMThank you Guy that is superb modding.
Keep it up and we can squeeze each other's muscles when we go for drinks this summer.
Thanks!
Well, I'm a teetotal, but.. I might be down for the squeezing :laughing:
I'm also a gentle squeezer (on account of having such a weak grip).
Quote from: jimmy jazz on May 30, 2023, 09:25 PMWhat's wrong with Planet Fitness?
I'm gonna guess it's full of 20something women kitted out in the latest expensive gym gear but who don't actually do anything other than take pics for Insta and sip water from massive bottles, sit on the exercise bikes/walk on the treadmills etc.
Nah that you get more at the pricier gyms. PF is just too basic. At 10 bucks a month or however much it is now you get what you pay for. Filthy, no supervision whatsoever. And the dumbbells aren't adjustable which is the worst. I don't understand how are you supposed to get from 20 lbs to 25 if you're doing a very controlled motion. You need subtler weight gradations
Quote from: jadis on Jun 04, 2023, 02:03 PMNah that you get more at the pricier gyms. PF is just too basic. At 10 bucks a month or however much it is now you get what you pay for. Filthy, no supervision whatsoever. And the dumbbells aren't adjustable which is the worst. I don't understand how are you supposed to get from 20 lbs to 25 if you're doing a very controlled motion. You need subtler weight gradations
Mine aren't adjustable :-[
I dream of the day I own some of them Bowflex ones but they are so expensive.
(https://resources.t-fitness.com/bilder/bowflex/kraftsport/hanteln552/Bowflex-Dumbbells-552i_3_1600.jpg)
Some make do with whatever they have and get amazing progress. I'm a bit spoiled (and not particularly knowledgeable, so I need all the extra help I can get)
Mine are crusty. My dad wrapped a load of duct tape around the handles cos he doesn't use gloves and now every time I lift, little bits of the tape come off.
There is nothing actually wrong with them, they just aren't shiny or gadgety.
It also gets annoying when I'm doing drop sets and you have to keep screwing and unscrewing the adjust the weight. I need another set tbf.
I'd tell ya what I did, but I don't even know what these stupid ass exercises are. I'll try.
Like you bend over the couch so your back is parallell to the seat and then you lift a weight towards the hip to work out your back. It's probably a flying camel or a squiggly wiggly. I did some of that and some situps and that one where you lie down on a thing and stretch your arms back behind you and pick something up and lift that over your chest. Might be a dirty Willy. And I did a bunch of squats.
I'm not very organized at the moment, but trying to get something in every day now.
Give me a few weeks, I'll be a total beefcake.
Quote from: Guybrush on Jun 07, 2023, 11:51 PMI'd tell ya what I did, but I don't even know what these stupid ass exercises are. I'll try.
Like you bend over the couch so your back is parallell to the seat and then you lift a weight towards the hip to work out your back. It's probably a flying camel or a squiggly wiggly. I did some of that and some situps and that one where you lie down on a thing and stretch your arms back behind you and pick something up and lift that over your chest. Might be a dirty Willy. And I did a bunch of squats.
I'm not very organized at the moment, but trying to get something in every day now.
Give me a few weeks, I'll be a total beefcake.
That's a row. You'd do it with a barbell normally but you can use dumbbells or even just the plates or a resistance band. The second one sounds like a pullover.
Do you intend to try and do it regularly?
Keep going 8)
Have started my deload.
Did 120kg bench press x 1. (6 sets from 70kg up to 120kg)
Only doing half the sets then next cycle half the weight.
Then back to normal.
Quote from: jimmy jazz on Jun 08, 2023, 02:28 AMDo you intend to try and do it regularly?
Keep going 8)
Thanks! I do, but I also know I've only been able to keep it up for a few months at most before 😄
Quote from: jimmy jazz on Jun 08, 2023, 11:24 PMHave started my deload.
Did 120kg bench press x 1. (6 sets from 70kg up to 120kg)
Only doing half the sets then next cycle half the weight.
Then back to normal.
Deload, is that just for restitution? Or is it part of the ancient beef secrets that makes muscles blow up?
Recovery mainly mate. Also sometimes I just feel like a break.
I'm resting today. I did leg day with my trainer yesterday and he included shoulders with it. Later on in the day I did a shit load of walking.
I thought I would ge super sore today but my daily 20 min walk went well.
What did you do for legs
@DJChameleon
Me and
@Guybrush have been thinking about creating a user group similar to the film club but for fitness.
Anyone want to join it? Call it Fit Forumistas or something. You get a dumbbell icon by your name and are encouraged to tell us what you've been doing. That's about it really.
At the end of the year you need to post physique photos wearing just your underwear (no socks) for the yearly check up.
Last paragraph might be bullshit though.
Quote from: jimmy jazz on Jun 09, 2023, 09:56 PMWhat did you do for legs @DJChameleon
The two hip machines 4 sets: 20 20 15 15 reps.
The one machine that you sit down and people usually use both legs to do reps but he forced me to do them independently. 4 sets of 20 on each leg.
I had to do 30 on another leg machine but I was able to use both legs. I don't even remember what weight number he had it on.
In between each leg exercise it was paired with something shoulder related.
Resting today.
@Guybrush has made a new thingy for people. You can join at the bottom of here - https://scd.community/index.php?action=profile;area=groupmembership;u=1
@DJChameleon @Mindy @jadis @Mrs. Waffles if you decide to become a Fit Forumista you will get the shiny dumbbell by your name (like mine) and the user title.
Hopefully this thread can be used to encourage each other to be more active and acquire sexy physiques. Maybe setting goals and working toward them.
Now drop and give me five (likes for this post) 8)
Yes! The new membergroup is up. I don't feel worthy of it myself at the moment, but I'm getting there 🙂
Let me know if you'd like to change anything, like the game or the dumbbell. Other possible names could've been Roid Boyds, Beefcakes, Beef Jerkies or maybe just Swollen members 🤔
I'm resting today. I took an edible last night and I'm way too high still to do my push ups and crunches. I don't even feel like going for my morning walk so skipping that as well.
Quote from: jimmy jazz on Jun 11, 2023, 02:06 AMResting today.
@Guybrush has made a new thingy for people. You can join at the bottom of here - https://scd.community/index.php?action=profile;area=groupmembership;u=1
@DJChameleon @Mindy @jadis @Mrs. Waffles if you decide to become a Fit Forumista you will get the shiny dumbbell by your name (like mine) and the user title.
Hopefully this thread can be used to encourage each other to be more active and acquire sexy physiques. Maybe setting goals and working toward them.
Now drop and give me five (likes for this post) 8)
Got my barbell in my profile thing.
Question is it weird that only 2 days after leg day now I'm feeling sore and stuff?
My hips are killing me today the inner area from that stupid machine.
@DJChameleon no not weird. Doesn't sound like DOMS (https://en.m.wikipedia.org/wiki/Delayed_onset_muscle_soreness) sounds more like you might have pushed it extra hard and it's a joint issue. If its the latter take some extra rest until it goes and start light again to stop it flaring up. If it's DOMS then just recover and carry on where you left off.
The link just takes me to Guybrush's profile, can't see anything else there
Quote from: jadis on Jun 12, 2023, 10:44 AMThe link just takes me to Guybrush's profile, can't see anything else there
Yeah following the link doesn't work just go to your own profile and fiddle around with editing your profile. At the bottom you will see two user groups you can join. Either film club or Fit Forumistas.
Quote from: jimmy jazz on Jun 11, 2023, 05:17 PM@DJChameleon no not weird. Doesn't sound like DOMS (https://en.m.wikipedia.org/wiki/Delayed_onset_muscle_soreness) sounds more like you might have pushed it extra hard and it's a joint issue. If its the latter take some extra rest until it goes and start light again to stop it flaring up. If it's DOMS then just recover and carry on where you left off.
Whats DOMS?
The link should probably be like this:
https://scd.community/index.php?action=profile;area=groupmembership
I guess the u=1 part of the URL messed it up because it probably means user nr. 1.
Quote from: jimmy jazz on Jun 12, 2023, 12:29 PMDelayed onset muscle soreness.
Not sure if it was that but on Monday when I needed to train the soreness was gone and my trainer says yeah that will happen from time to time.
Today I walked an hour to my gym did 20 mins on the elliptical and then walked an hour home.
Quote from: DJChameleon on Jun 13, 2023, 05:47 PMNot sure if it was that but on Monday when I needed to train the soreness was gone and my trainer says yeah that will happen from time to time.
Today I walked an hour to my gym did 20 mins on the elliptical and then walked an hour home.
What was sore, your muscles or your joints/bones/tendons?
Quote from: jimmy jazz on Jun 13, 2023, 07:58 PMWhat was sore, your muscles or your joints/bones/tendons?
Muscles inner thigh area
Quote from: DJChameleon on Jun 15, 2023, 04:16 AMMuscles inner thigh area
Definitely DOMS but the way you described it didn't sound like it to me. Anyway nothing to worry about. I enjoy DOMS.
Did some hams today.
Then after that I did this:
Earlier this year I had a case of stronger than usual DOMS after my trainer added a narrow-grip bench press to the normal wide-grip bench press. For a while I'd be really sleepy the day after chest day, real heavy fatigue in my upper back. But I pushed through it and now the day after chest day is just another day
When I'm bench pressing and someone's spotting me and even slightly touching the barbell, just sticks a single finger under it, I'm ever so slightly put out of whack. Like, they have the best of intentions but it's a bit distracting. Anyone else have this?
It's a bit like the butterfly from this Soviet cartoon
I haven't done much in the past week or so :-[
Hurt my knee badly, been hurting since, I normally don't have knee problems too but the hurt knee is being held together with a screw from surgery back when I was 16 years old.
Looking to get back to running again, miss that the most. Did some situps the other day.
Had plans to blog my progress and I got hurt.
I can still lift, so I have been doing that but I need to focus more on my diet and fasting.
Might try a 24-hour fast, I think Tore mentioned he was fasting, Im going to try 24 hours and go from there.
Thought about cutting some fast off my stomach by doing a protein shake fast, just like a shake every 6 hours or something.
What did you do to your knee mate? Originally to end up with the screw and recently to aggravate it?
Quote from: jimmy jazz on Jun 19, 2023, 02:02 PMWhat did you do to your knee mate? Originally to end up with the screw and recently to aggravate it?
When I was in high school playing baseball I ripped my knee apart by landing on it wrong jumping down off a fence. They put a screw in it, then during the military, it never gave me a problem. But recently doing a bunch of squats one day it started hurting, I thought it was just sore from the squats because the rest of my body healed when the knee still hurts.
That sounds pretty bad.
I'd think twice about running, I think the received wisdom these days is that it's bad for your knees
Quote from: jadis on Jun 19, 2023, 05:53 PMI'd think twice about running, I think the received wisdom these days is that it's bad for your knees
From what I know of Mindy, he'll probably still run anyway lol.
Quote from: jadis on Jun 19, 2023, 05:53 PMI'd think twice about running, I think the received wisdom these days is that it's bad for your knees
yeah I'll hold off on running
Quote from: jimmy jazz on Jun 19, 2023, 05:57 PMFrom what I know of Mindy, he'll probably still run anyway lol.
:laughing: nah im holding off because the knee was hurting just sitting and doing nothing.
Going to try a 24 hr fast today. Been wanting to see if I can do a 24 hrs fast.
I just hate how the weather is nice and I am inside not running
Anyone can do a 24 hours fast 🙂
We recently did a 120 hours (5 days) fast and any normal healthy adult can do that too just fine. It only gets easier after day 3.
Quote from: Guybrush on Jun 19, 2023, 11:49 PMAnyone can do a 24 hours fast 🙂
We recently did a 120 hours (5 days) fast and any normal healthy adult can do that too just fine. It only gets easier after day 3.
I guess I need to try 2-3 days. I just did 24 hours today and yeah that wasn't that hard.
I would assume fasting 2-3 days will adversely affect muscle mass, so that may be something to consider btw 🤔
Today was cardio day for me. I did 20 minutes on the elliptical and walked to and from the gym. 45 mins each way.
I did chest yesterday with my trainer.
Quads for me.
Did squats, 21 reps with 100kg. 6 sets and then my other stuff. Bit of hams to finish.
Do you ever just hit the gym every single day? Usually I'm fine with three times a week but I'm having a strange week mentally and feel a deep need to lift to get out of my fucking head. My program is put together very well so that I work different muscle groups on different days and so far it's working. Dreading tomorrow because everything over here shuts down on Saturday, gyms included
I don't go to the gym, but I work out at home every weekday for 25-35 minutes plus a 20+ minute walk. Once I got into the groove of that it and started seeing results I got a lot more passionate about sticking with that routine. So I feel you on that drive to just get that good workout in.
4 days on 1 day off for me.
So that's 5 or 6 days a week depending on how it goes.
If I don't do anything my mental health is noticeably worse.
Is some at home bodyweight exercise an option while you can't get to the gym
@jadis
yeah I'm the same. I do four days a week at the gym. Two days on 1 day off in the middle of the week then two days again. I usually take the weekends off from the gym.
That's not to say I don't do anything, I'm just not in the gym. I do my lose weight in 30 days app that has a mixture of different calesthethic type exercises for me to do. I also walk 20 mins daily. No days off on that activity.
Today I did another cardio session.
I did 18 minutes of weight jump roping. 3 minutes doing it then 30 second rest then back to it.
I also did 10 mins punching bag and moving around it in a circle to keep my heart rate up.
Quote from: jimmy jazz on Jun 23, 2023, 03:16 PM4 days on 1 day off for me.
So that's 5 or 6 days a week depending on how it goes.
If I don't do anything my mental health is noticeably worse.
Is some at home bodyweight exercise an option while you can't get to the gym @jadis
I still have the adjustable dumbbell set I bought during the pandemic (right now I'm just piling books on top of them tbh) but I don't really like exercising at home at the best of times and right now for reasons I'll explain in some other thread is not the best of times
Fit bros and sisters, what is your ideal physique? I'd probably say this:
(https://barbend.com/wp-content/uploads/2016/11/06_01_mariusz_pudzianowski_064.jpg)
Its Mariusz Pudzianowski. One of the greatest strength athletes of all time. I'll obviously never get the height or size but that's what I'd say is ideal.
Tom Stoltman too:
(https://64.media.tumblr.com/8e6a652cfda25d47b270b4bb32e99859/8fc4776b9b9a2808-cd/s2048x3072/19a32a9f93e910c997debe1240ad75e54a9799cd.png)
I think strongmen look better than bodybuilders who imo are too low fat and look like bloated lobsters.
What about you?
Man that's too much...
Really? I don't think Stoltman is crazy big.
Just not my aesthetic I guess
Like, my whole thing with exercise is that I enjoy looking fit while pretending there's no effort behind it. As though I'm above thinking about something as trivial as physical fitness. Or at least not making it a central part of my self-presentation.
With these guys, you know right away that getting yoked is their whole deal.
A few years ago I saw some insanely buff Asian guy have his Russian gf (who looked like a model trying to date oligarchs or something, very garish) come as a spectator so she could stare at him lift and be strong and masculine and all that. Looked kinda sad tbh
Suppose I understand that.
Russian girls BTW 8)
Had a Russian gf once, when we were seven or thereabouts and she lived in my building and went to the same school... I'm pretty sure her name was Natasha. She loved telling everyone about one occasion where it was her who protected me. No idea what or who from. But I remember how embarrassed that made me feel and how I was trying to make her shut up.
That was the peak of my success with Russian women.
Started a 48-hour fast tonight at 5 pm, going to try to hold off on rice and just do protein shakes and some matcha tea. Doing sit-ups until I physically can't anymore, knowing me I am aiming for 500 total by the 48 hours is over.
(https://i.postimg.cc/8P4Yy8vN/Screenshot-20220317-082357-2.png)
Quote from: jimmy jazz on Jun 25, 2023, 06:39 PMFit bros and sisters, what is your ideal physique?
An excellent question! The mister actually personally designed my workout routine, which focuses largely on cardio, also emphasizing a particular balance of exercises in order to help me burn off fat while not focusing as much on building muscle. My hormone therapy has already caused my muscles to atrophy considerably and spending time heavily working specific muscles is not helpful beyond doing a basic group of general body workout exercises. It's something he's still tweaking and figuring out based on my own limitations and analysis of my current progress.
My ideal physique? I dunno, whatever makes me look good I guess. I obviously don't have a body type that is 100% akin to a cis woman, and even then my body is still shifting after two years of hormones, but I guess the closest I can get to a body type that is perceived as feminine would be my answer. The mister has to make adjustments to my routine to account for my ever-changing body, and those changes are often not totally predictable so a lot of this really is kind of a crapshoot, haha.
I wouldn't want to be anything approximating beefcake territory. A slim-ish body with some muscle definition / tone would be nice.
Btw, working out as much as you do.. don't you guys have kids?
Quote from: Guybrush on Jun 26, 2023, 11:18 PMI wouldn't want to be anything approximating beefcake territory. A slim-ish body with some muscle definition / tone would be nice.
Btw, working out as much as you do.. don't you guys have kids?
Us? Oh, we don't. Not really planning on it either, we would have to pretty much completely restructure our lives and it's just not a responsibility we can realistically take on at this point. Not out of the question for the future though!
I'm currently sprog-less.
I follow a guy on Instagram who trains at home.
Old School Strength Coach.
All he does is bench press, squat, deadlift and pullups. But in high volume.
Usually something like 15 sets of 20 reps, per workout. He doesn't train arms because he thinks it's for T Shirt wankers. He's ex armed forces BTW, in his mid 50s.
Anyway I fancied changing things up so for the next 8 weeks or so I'm using his ideas.
Just did 15 sets of 20 reps on bench, 60kg. It's tough but very good.
Quote from: jimmy jazz on Jun 29, 2023, 11:46 PMI follow a guy on Instagram who trains at home.
Old School Strength Coach.
All he does is bench press, squat, deadlift and pullups. But in high volume.
Usually something like 15 sets of 20 reps, per workout. He doesn't train arms because he thinks it's for T Shirt wankers. He's ex armed forces BTW, in his mid 50s.
Anyway I fancied changing things up so for the next 8 weeks or so I'm using his ideas.
Just did 15 sets of 20 reps on bench, 60kg. It's tough but very good.
He seems like a great sportsman. I dunno if I'd emulate him though precisely because I'm not on his level. Maybe he doesn't need focused exercises targeting all those muscles he doesn't do but I do.
I'm giving it a go. I've done bench, squat and pullups in large volume many times anyway so this is just taking it up a bit and not bothering with isolation.
I do like to try new things after a while and see what I like and if I can keep or change anything.
I remember years ago I did Serge Nubret's pump training. Was about 13 years ago tbf. From what I remember I didn't like it because of the work load.
Anyway I'll report back 8)
Yeah I love isolation... When you're doing a deadlift there's so much can go wrong, you have to be super focused. I don't like having more than one of those exercises per training. Took me a couple of months to adjust to having two different grips on the bench press instead of just the one...
Old School Strength Coach doing incline bench press today. My least favorite tbh. Decline is the best cause it's the easiest, then flat. A trainer once told me incline is the one that's more conducive to shoulder injuries
Quote from: jadis on Jul 02, 2023, 03:07 PMOld School Strength Coach doing incline bench press today. My least favorite tbh. Decline is the best cause it's the easiest, then flat. A trainer once told me incline is the one that's more conducive to shoulder injuries
Have you decided to follow him?
I asked him if he was natty once and he ignored me :laughing:
Quote from: jimmy jazz on Jul 02, 2023, 04:00 PMHave you decided to follow him?
I asked him if he was natty once and he ignored me :laughing:
Only as in to follow his acct on instagram for a while
I'm sure he knows better than using steroids. Like, why go into all the trouble of lifting, which is great for your health, only to ruin it all with one of the worst things imaginable for your health
Quote from: jadis on Jul 02, 2023, 06:31 PMOnly as in to follow his acct on instagram for a while
I'm sure he knows better than using steroids. Like, why go into all the trouble of lifting, which is great for your health, only to ruin it all with one of the worst things imaginable for your health
I don't have anything against it as long as people are honest, especially if they're doing the influencing stuff. Giving people unrealistic expectations.
One of the reasons I like Coach Greg. He uses steroids but he is very open and honest about it.
We should talk more as a society about how harmful steroids are and about the body dysmorphia issues that compel men to take them. These things shrink your dick and balls in addition to everything else! And cause kidney damage, which is irreversible.
I realize that everything is a matter of consumer choice these days but anabolic steroids should not be available as easily imo
First bit I agree with but they should be available to anyone who wants them imo. It would probably be safer too.
I haven't done them and probably wouldn't for a few reasons but mostly because I've been told once you've started and experienced the effects, there's no going back.
I doubt most young people comprehend the concept of "kidney damage"... But also when it comes to the pros and cons of banning something or of the logistics of enforcing bans (like, steroids are a "controlled substance" in Canada but are widely used) I'm out of my depth and don't really have an opinion.
I just don't see any upsides to steroids. The vast majority of women are not into that type of physique
Quote from: jadis on Jul 03, 2023, 09:54 PMI doubt most young people comprehend the concept of "kidney damage"... But also when it comes to the pros and cons of banning something or of the logistics of enforcing bans (like, steroids are a "controlled substance" in Canada but are widely used) I'm out of my depth and don't really have an opinion.
I just don't see any upsides to steroids. The vast majority of women are not into that type of physique
(https://starecat.com/content/wp-content/uploads/bodybuilding-expectation-women-like-it-vs-reality-only-men-like-it.jpg)
Yep I like the legs thing esp. Who wants those massive fucking trunks that make you look silly in jeans?
Btw the girl it's still weird for me to call my "ex" was kinda into this body type but for herself. She had some body dysmorphia thing where she had an entire album of jacked anime girls on her phone and followed a bunch of horrifying female weight lifters on instagram and had a fantasy that she would turn her soft, small and feminine self into a bag of hard muscle. Like, 80 or maybe 90 percent of the time she loved being an extremely girly girl with tits and ass and all that. But the rest of of the time she had anxiety attacks, if that's the word for it, about NOT being jacked and rock hard.
I don't think you have to be Freud exactly to figure out why a survivor of rape would fantasize about turning into someone who can't be easily overpowered by a man. But I also think she was lucky to have an attentive older boyfriend, who could talk her out of doing anything silly, like ruining her body with deadlifts and testosterone boosters. To explain to her the reality of the gym as opposed to whatever dumb fantasy she had, to convey to her how perfect and desirable she was etc. Many people who don't have that end up doing irreversible damage to themselves, whether with puberty blockers or steroids or whatever else you care to name.
I had a really productive day today. I went to the gym for about an hour, I done mostly upper body because I've recently started running (again 😂) and then I ran just over 2km on the treadmill. I don't usually do both on the same day but I decided to ditch the gym yesterday 😅.
An interesting post but I would say I do like having legs with a bit of size on them as I am naturally a very skinny bean. I don't wear jeans (because I am chav scum) but when I did (as a teenager trying to get into places) I used to wear joggers under them to pad my legs up so my jeans didn't just hang off me :'(
The body dysmorphia thing is an interesting point. Definitely something I relate to but not in the way you think. Might elaborate in time.
Anyway you doing any exercise atm?
@FETCHER. Are you keeping fit?
EDIT - Ignore this I tagged you before you posted then you posted before I posted.
The priority for me these days is to do something every day. Today a I came in early in the morning, did a quicky under 30 min with some shoulder and back exercises. Mostly cause I finished the last program he designed for me and he didn't have the time to do a new one so I just did my favorite exercises. Might do the unprecedented and go for a second time a day late in the evening cause by then the program would be ready. The first runs of a new program aren't proper trainings anyway, you just learn the exercises
Quote from: jadis on Jul 04, 2023, 12:39 PMYep I like the legs thing esp. Who wants those massive fucking trunks that make you look silly in jeans?
Btw the girl it's still weird for me to call my "ex" was kinda into this body type but for herself. She had some body dysmorphia thing where she had an entire album of jacked anime girls on her phone and followed a bunch of horrifying female weight lifters on instagram and had a fantasy that she would turn her soft, small and feminine self into a bag of hard muscle. Like, 80 or maybe 90 percent of the time she loved being an extremely girly girl with tits and ass and all that. But the rest of of the time she had anxiety attacks, if that's the word for it, about NOT being jacked and rock hard.
I don't think you have to be Freud exactly to figure out why a survivor of rape would fantasize about turning into someone who can't be easily overpowered by a man. But I also think she was lucky to have an attentive older boyfriend, who could talk her out of doing anything silly, like ruining her body with deadlifts and testosterone boosters. To explain to her the reality of the gym as opposed to whatever dumb fantasy she had, to convey to her how perfect and desirable she was etc. Many people who don't have that end up doing irreversible damage to themselves, whether with puberty blockers or steroids or whatever else you care to name.
My wife is in a similar situation. I only mean the whole going to the gym part to not be overpowered by a man because of a past relationship mirred in domestic violence that also included rape. The dickhead was of the school of thought that you can't rape your significant other. Anyways that motivates her to want to go to the gym not really to be bodybuilder levels though but just lose weight and be stronger overall. She's a bit of a tomboy too.
Anyways funds are a little tight for me this month so I have to ditch my trainer. I feel so lost at the gym and feel like I'm just doing random shit without his direction. You'd think over the past two months something would have stuck. I just normally turn my brain and use the machines and the proper form he tells me to and now I feel lost. I have to come up with my own routine and write down which machines I will use on which days.
I did chest monday as usual. Tomorrow I might do back or legs and shoulders. I need to write up a routine that consists of which machines how many reps and sets I will do.
Quote from: DJChameleon on Jul 05, 2023, 02:43 PMAnyways funds are a little tight for me this month so I have to ditch my trainer. I feel so lost at the gym and feel like I'm just doing random shit without his direction. You'd think over the past two months something would have stuck. I just normally turn my brain and use the machines and the proper form he tells me to and now I feel lost. I have to come up with my own routine and write down which machines I will use on which days.
I did chest monday as usual. Tomorrow I might do back or legs and shoulders. I need to write up a routine that consists of which machines how many reps and sets I will do.
You know we could help with that.
You go four days a week, how many times do you work each muscle group per week?
I'm also happy to share gym programmes if you're feeling a bit lost. I have a few from when I was working in a gym and also a couple from when I was paying a personal trainer.
I did an 8km+ jog yesterday evening. I was quite happy with myself afterwards. My legs were screaming at me though.
Quote from: jimmy jazz on Jul 05, 2023, 05:41 PMYou know we could help with that.
You go four days a week, how many times do you work each muscle group per week?
Quote from: FETCHER. on Jul 05, 2023, 06:52 PMI'm also happy to share gym programmes if you're feeling a bit lost. I have a few from when I was working in a gym and also a couple from when I was paying a personal trainer.
Sure I welcome any help. I normally do chest days every Monday then on Thursday I try out different areas. Last Thursday I did arms so tomorrow. I will most likely do shoulder/legs or maybe back. Actually because of car issues and I have to go in early to get the brakes looked at. I might skip the gym all together but Friday for sure I will be back at it.
Tuesday/Friday are my normal cardio days.
3 mile run today at the park;
(https://i.postimg.cc/507Rqp0F/PXL-20230705-215249228-MP.jpg)
Quote from: DJChameleon on Jul 06, 2023, 12:57 AMSure I welcome any help. I normally do chest days every Monday then on Thursday I try out different areas. Last Thursday I did arms so tomorrow. I will most likely do shoulder/legs or maybe back. Actually because of car issues and I have to go in early to get the brakes looked at. I might skip the gym all together but Friday for sure I will be back at it.
Tuesday/Friday are my normal cardio days.
You only do your chest once a week and then your other muscles less than once a week (once a fortnight)?
Is this what your trainer told you to do?
Quote from: jimmy jazz on Jul 06, 2023, 08:57 PMYou only do your chest once a week and then your other muscles less than once a week (once a fortnight)?
Is this what your trainer told you to do?
No that's not what my trainer told me to do that's just what I do.
Since I work with my trainer only twice a week. I pay per session so to keep costs low I only work with him twice. When I'm not working with him I do cardio. He keeps track of the stuff I do when I work with him.
Quote from: DJChameleon on Jul 07, 2023, 11:16 AMNo that's not what my trainer told me to do that's just what I do.
Since I work with my trainer only twice a week. I pay per session so to keep costs low I only work with him twice. When I'm not working with him I do cardio. He keeps track of the stuff I do when I work with him.
I'm gonna assume you're trying to build muscle otherwise you wouldn't be bothering with the weights.
If you did your cardio away from the gym that'd give you four days to use weights with no extra days spent in the gym cos you're there four days anyway.
Is that an option?
Quote from: jimmy jazz on Jul 07, 2023, 01:02 PMI'm gonna assume you're trying to build muscle otherwise you wouldn't be bothering with the weights.
If you did your cardio away from the gym that'd give you four days to use weights with no extra days spent in the gym cos you're there four days anyway.
Is that an option?
I could weight train everyday I'm in the gym yes.
I'm just trying to become fit and feel healthier than last year. I'm diabetic so the consistency with exercise has been helping my A1C. Anything else that happens as a result of me being in the gym four days a week is icing on the cake as far as I'm concerned.
If I lose my flabby man boobs through building muscle thats great. If I lose the flabby lunch lady arms also a bonus but not something I'm super concernced or focused on. I'm not even focused on getting down to a specific weight. I just want to feel better overall and I do.
Like I said I've been judging my progress more so on pants and shirt sizes going down more so than the number on the scale. I did start at 301 lbs and I'm down to 265 since January. Numbers don't matter to me I know it will go up and down based off of me gaining muscle while trying to lose weight.
Body fat percentage is what I'm looking to reducing.
Quote from: DJChameleon on Jul 07, 2023, 02:05 PMI could weight train everyday I'm in the gym yes.
I'm just trying to become fit and feel healthier than last year. I'm diabetic so the consistency with exercise has been helping my A1C. Anything else that happens as a result of me being in the gym four days a week is icing on the cake as far as I'm concerned.
If I lose my flabby man boobs through building muscle thats great. If I lose the flabby lunch lady arms also a bonus but not something I'm super concernced or focused on. I'm not even focused on getting down to a specific weight. I just want to feel better overall and I do.
Like I said I've been judging my progress more so on pants and shirt sizes going down more so than the number on the scale. I did start at 301 lbs and I'm down to 265 since January. Numbers don't matter to me I know it will go up and down based off of me gaining muscle while trying to lose weight.
Body fat percentage is what I'm looking to reducing.
I'd do weights every training and do cardio and stomach exercises in between lifting. Weights boost your metabolism like nothing else could, and then crunches and that kind of stuff will target the areas you need to slim down.
Yes if you're in four days a week, use those on weights and walk/cycle/burpees/skipping rope for your cardio as you can do that any time imo. Another option is doing your cardio after lifting but I dunno if you're in there that long.
You could do:
Upper
Lower
Rest
Upper
Lower
Then weekend off obviously.
Or
Chest/tris
Quads/shoulders
Rest
Back/bis
Hams/calves
I'd probs start with the former as its more beginner friendly. The first one means you can train muscle groups twice a week, the second obviously you can't but you'll be hitting them harder.
This is another that is full body and you do it 3 days a week, so you'd have an extra day to do cardio/spot fit chicks.
https://scoobyswork.shop/beginning-gym-workout/
This guy is great BTW and his YouTube channel will help you loads.
I wonder whether the whole private trainer thing is at all conducive to actually understanding what good form is and developing it to the point where you can train independently. Seems like it would be against their commercial interest. Seems like private trainers are more about guiding your every movement as opposed to showing you something that you then internalize
I learned everything I know from knowledgeable trainers whose thing was "I want you to keep going to my gym and so I'll teach you how to do every exercise properly"
Quote from: Mindy on Jul 06, 2023, 01:21 AM3 mile run today at the park;
(https://i.postimg.cc/507Rqp0F/PXL-20230705-215249228-MP.jpg)
Mindy NO! Think of your knees!
Quote from: jadis on Jul 07, 2023, 08:46 PMMindy NO! Think of your knees!
Mindy 8)
If he started a fitness journal I would 100% read it.
Yeah regarding personal trainers I've never used one. Learned everything myself through trial and error and the Internet.
Maybe if you're a multimillionaire and can afford to keep paying to have someone guide you through each time then it'd be worth it but I think for most people it's all very learnable and nothing to be intimidated by, especially with the Internet. I know that you can say that for a lot of things people will pay professionals for but still you have a point, why would they teach you to fish for yourself if they can just keep selling you a fish.
Quote from: jadis on Jul 07, 2023, 08:43 PMI wonder whether the whole private trainer thing is at all conducive to actually understanding what good form is and developing it to the point where you can train independently. Seems like it would be against their commercial interest. Seems like private trainers are more about guiding your every movement as opposed to showing you something that you then internalize
I learned everything I know from knowledgeable trainers whose thing was "I want you to keep going to my gym and so I'll teach you how to do every exercise properly"
I mostly started with my trainer purely so that I could learn proper form on certain equipment/exercises. I was going to the gym on my own for the first three months of the year using machines half assed because I didn't think I was doing it the wrong way so I didn't think I needed to ask anyone in the gym for help. What I learned from my trainer is that you don't have to spend all day in the gym. You can just do certain things that end up being more effective so you work certain muscle groups and you can do it in shorter time. To make the most of your gym time. He really drilled into me about super sets.
I would do the bench press motion with dumbbells starting at 20 and doing 12 reps then 30 and 10 reps then 40 and 8 reps then 50 and 6 reps would be the final. I would just do it until the point of being exhausted. Sometimes I wouldn't even be able to complete that last 6 at 50 but I would do my best.
Quote from: DJChameleon on Jul 08, 2023, 11:53 AMI mostly started with my trainer purely so that I could learn proper form on certain equipment/exercises. I was going to the gym on my own for the first three months of the year using machines half assed because I didn't think I was doing it the wrong way so I didn't think I needed to ask anyone in the gym for help. What I learned from my trainer is that you don't have to spend all day in the gym. You can just do certain things that end up being more effective so you work certain muscle groups and you can do it in shorter time. To make the most of your gym time. He really drilled into me about super sets.
I would do the bench press motion with dumbbells starting at 20 and doing 12 reps then 30 and 10 reps then 40 and 8 reps then 50 and 6 reps would be the final. I would just do it until the point of being exhausted. Sometimes I wouldn't even be able to complete that last 6 at 50 but I would do my best.
Yeah this sounds good, I don't think you should train for more than an hour unless you're a professional sportsman.
Ask him questions about form, what should you be focusing on in this or that motion, what's the one thing you don't want to be doing etc. With a lot of stuff like bench press or shoulder exercises the key is to lift your chest. It guarantees a clean, safe motion. With other exercises you should be focused on other things obviously.
And compare his advice to stuff you watch on YT cause it will clarify certain things and make you remember the instructions better. JJ is right that there's lots of great content on YT, which he knows better than I do.
One exercise where you can work up to serious weight (and thus great metabolism boost) relatively quickly (but start out slowly and carefully!) is the leg press. There, the secret to avoid injuries is 1) don't straighten up your legs all the way 2) don't fold your knees all the way so that they're pressed up to your chest. That's pretty much all there is to it afaik
Quote from: jadis on Jul 08, 2023, 02:45 PMYeah this sounds good, I don't think you should train for more than an hour unless you're a professional sportsman.
Ask him questions about form, what should you be focusing on in this or that motion, what's the one thing you don't want to be doing etc. With a lot of stuff like bench press or shoulder exercises the key is to lift your chest. It guarantees a clean, safe motion. With other exercises you should be focused on other things obviously.
And compare his advice to stuff you watch on YT cause it will clarify certain things and make you remember the instructions better. JJ is right that there's lots of great content on YT, which he knows better than I do.
yeah our sessions usually last an hour. When it gets close to the hour I can always tell because my body just wants to give up and I get super sluggish. Yeah he teaches me proper form and to roll my shoulders so I don't pull anything on certain machines/exercises.
Quote from: jadis on Jul 07, 2023, 08:46 PMMindy NO! Think of your knees!
appreciate the concern but I'm going to do what the fuck I want
Quote from: Mindy on Jul 08, 2023, 04:06 PMappreciate the concern but I'm going to do what the fuck I want
Never doubted that for a second! You do you man, I was just kidding
Quote from: Mindy on Jul 08, 2023, 04:06 PMappreciate the concern but I'm going to do what the fuck I want
😂😂😂
Spicey.
I had a chat today with one of the junior trainers at my gym who has some private clients he works with when he's not on shift. I wondered why would they want to pay for a private trainer at a gym that provides you with great trainers and programs as part of the basic package. He said that his latest client, for example, is so hyperactive that he can barely control him when they work one on one. If this guy senses that he can do an exercise he would keep going at it to the point of exhaustion or injury, and so the trainer has to tell him to stop. Patience is something he's literally uncapable of...
Now I want to hear of his other clients.
Today I'm going to try my own custom workout at the gym trainer less wish my luck.
I'm going to focus on chest/tris.
Quote from: DJChameleon on Jul 11, 2023, 12:58 PMToday I'm going to try my own custom workout at the gym trainer less wish my luck.
I'm going to focus on chest/tris.
Good luck bro.
Do compounds first then isolation.
Something like:
Chest:
Bench Press, 4 sets, 12 reps
Dumbbell Fly, 4 sets, 12 reps
Tris:
Close grip bench press, 4 sets, 12 reps
Dumbbell extension, 4 sets, 12 reps
💪💪💪
@DJChameleon how did it go? Did you have a good workout? Did you admire your physique afterwards? Did a plethora of scantily clad gym babes demand that you enter them immediately?
We want feedback 8)
Quote from: jimmy jazz on Jul 11, 2023, 01:12 PMGood luck bro.
Do compounds first then isolation.
Something like:
Chest:
Bench Press, 4 sets, 12 reps
Dumbbell Fly, 4 sets, 12 reps
Tris:
Close grip bench press, 4 sets, 12 reps
Dumbbell extension, 4 sets, 12 reps
💪💪💪
So I realized that I didn't go to the gym all last week. Well except two days but it was Tuesday and Wednesday last week and I went like five days without going to the gym. So when I started working out. I ended up feeling tired a bit quicker than normal.
I used the butterfly machine that helps with chest. 100lbs two sets at 15 then 110 two sets at 10.
I did a chest press with dumbbells. I used the same system my trainer taught me.
Started at 20 lbs dumb bells with 12 reps then move up to 30 lbs and did 10 then moved up to 40 and did 8 reps. 40 was my limit today I only did 4 of those 8 reps. I was supposed to do one more set with 50 and do 6 reps but my arms/chest was too fatigued by then.
I did the chest press machine 90 lbs 3 sets with 10 reps.
After those three exercises I felt burned out so I just went on the elliptical for 15 mins to do some cardio and end my workout.
Quote from: jimmy jazz on Jul 12, 2023, 12:35 AM@DJChameleon how did it go? Did you have a good workout? Did you admire your physique afterwards? Did a plethora of scantily clad gym babes demand that you enter them immediately?
We want feedback 8)
Good workout. No hot gym babes they go to Planet Fitness not to my gym. There are a few women that work out at my gym but not early in the morning when I go. I did admire my physique afterwards in the locker room and took a gym selfie. If you don't take a gym selfie did you really work out? Hmmmm
Asked my trainer what are some good exercises for weight loss and he said this machine is rather underrated (as well as pretty straightforward and a low risk for injury, except those that are poorly designed). Maybe you wanna see if your gym has one of those, DJC
(https://i.ibb.co/d6QT3Jg/image-67237633.jpg) (https://ibb.co/zbSMLHJ)
Quote from: jadis on Jul 13, 2023, 06:36 AMAsked my trainer what are some good exercises for weight loss and he said this machine is rather underrated (as well as pretty straightforward and a low risk for injury, except those that are poorly designed). Maybe you wanna see if your gym has one of those, DJC
(https://i.ibb.co/d6QT3Jg/image-67237633.jpg) (https://ibb.co/zbSMLHJ)
No my gym doesn't have that machine but a stair master can give similar results. 10 mins on one is good because it's super efficient and gets you sweating quickly.
Last workout I just did squats.
7 sets of 80kg x 20
Then I had to drop the weight.
7 sets of 70kg x 20
I like this very basic routine doing only compounds but with intensity and volume. Next week, I will rest and go back to heavy weight to see where I am.
Soon, we are going to have a heatwave so I will stop and rest until it passes. Went about two weeks last summer as it was just too hot it would be dangerous (35c+). When I started again I was raring to go. Recovery and rest is very important.
Quote from: DJChameleon on Jul 13, 2023, 06:41 AMNo my gym doesn't have that machine but a stair master can give similar results. 10 mins on one is good because it's super efficient and gets you sweating quickly.
I tried stair master one time for the hell of it, didn't enjoy it all that much, a bit boring I thought. If it works for you, great
In general, deriving pleasure from what you do is a huge part of why people keep going to the gym, I don't think many who don't stick with it for the any serious length of time.
Quote from: jadis on Jul 13, 2023, 08:15 PMI tried stair master one time for the hell of it, didn't enjoy it all that much, a bit boring I thought. If it works for you, great
In general, deriving pleasure from what you do is a huge part of why people keep going to the gym, I don't think many who don't stick with it for the any serious length of time.
I hate the stair master but I like the results of it. It's like speedrunning for cardio. It's a devil machine. One time my trainer put me on it and told me to do it for 20 mins as a beginner!!!! I never used the machine before that day. I only did 13 mins and said fuck that I'm going home.
Yeah it is boring thats why you listen to a podcast while doing it or music or watch tv.
I tortured myself by doing legs and shoulders today. I alternated between leg machines and ones that focus on shoulders.
Then I took a 20lb kettle bell and did some lunges with it. I also did step ups. I was supposed to do it with the kettle bell but I was way too tired at that point.
Then I did 15 mins on the elliptical to end my session.
I took the day off Friday because I knew I would be traveling and getting in a shit load of steps. I did my normal 20 mins walk and some incline push ups but that's about it.
I ended the day with 8k steps. I thought I would've done more but oh well.
I'm trying to buy one of those benches that you can lock in various angles. I found one on the used market for 50 bucks that I'm picking up today, so then it's bye bye exercise bike and hello bench. I want it for manual / chest exercises, but figure it'll generally be more useful than the bike.
Time to get swole.
Quote from: Guybrush on Jul 15, 2023, 09:10 AMI'm trying to buy one of those benches that you can lock in various angles. I found one on the used market for 50 bucks that I'm picking up today, so then it's bye bye exercise bike and hello bench. I want it for manual / chest exercises, but figure it'll generally be more useful than the bike.
Time to get swole.
Good idea.
I got one of these during the pandemic for free on a second hand website, just had to pick it up and carry it for a bit. It's much better than not having a bench and you can do some back exercises on it too, lifting as you lie on your stomach, but the fact you can't lift and adjust it is a serious limitation. Overall I suspect we used it to make love (it's great for access to her g spot with your dick) more times than I actually trained on it.
(https://www.exerciseequipment.ie/wp-content/uploads/2020/04/FB15ADC8-03DF-46E2-8966-DF8640466302-scaled.jpeg)
Quote from: Guybrush on Jul 15, 2023, 09:10 AMI'm trying to buy one of those benches that you can lock in various angles. I found one on the used market for 50 bucks that I'm picking up today, so then it's bye bye exercise bike and hello bench. I want it for manual / chest exercises, but figure it'll generally be more useful than the bike.
Time to get swole.
If you've got some dumbbells, a barbell and about 100kg in weight you'll be set for a couple of years imo.
Can't wait to see your progress and physique!!! 8)
Quote from: jimmy jazz on Jul 13, 2023, 06:09 PMLast workout I just did squats.
7 sets of 80kg x 20
Then I had to drop the weight.
7 sets of 70kg x 20
I like this very basic routine doing only compounds but with intensity and volume. Next week, I will rest and go back to heavy weight to see where I am.
Soon, we are going to have a heatwave so I will stop and rest until it passes. Went about two weeks last summer as it was just too hot it would be dangerous (35c+). When I started again I was raring to go. Recovery and rest is very important.
Does it subside at night though? What I love about the part of the Mideast where I live now is that however oppressively hot it gets during the day, at night it's very breezy unless there's a case of this thing (https://en.wikipedia.org/wiki/Khamsin). Also, there's strong AC just about everywhere so no reason to skip the gym
Scary how bad the climate thing's getting
Quote from: jadis on Jul 15, 2023, 03:06 PMDoes it subside at night though? What I love about the part of the Mideast where I live now is that however oppressively hot it gets during the day, at night it's very breezy unless there's a case of this thing (https://en.wikipedia.org/wiki/Khamsin). Also, there's strong AC just about everywhere so no reason to skip the gym
Scary how bad the climate thing's getting
It does but not really cool enough to be able to do anything. Even past midnight it can be well above 20c. Which is horrible if you're trying to sleep, and we have no AC. I don't know anyone who has AC here. So I just prefer to wait until the hot weather passes, the rest does me good anyway.
It's great at the moment though, 15c approx and rainy (in the daytime), been like this for a week or so. 8)
I get up at 7 on Saturdays usually, but today I woke up at 5 and felt really inspired to do a longer morning walk. Walking is also one of only three situations where I can leave the house without the mister's permission, so I slunk out of the house at 5:30 and watched the sun rise.
I'm currently working on a novel, and walking helps get my creative juices flowing. Ended up walking about an hour and I'm really feeling those endorphins right now. An excellent way to start this sunny Saturday!
Saturday I decided not to do my calisthethics because I knew I would walking a shit ton in the city. By the end off the day. I had hit 19k steps and my shirt was drenched in sweat from walking in the heat and stuffy hot subways.
Question for everyone: Why do you train/exercise? What is your reason or motivation?
Gives me energy, helps me concentrate, gets me out of my own head. Makes me feel more in touch with my own body. Puts a spring in my step.
Quote from: jimmy jazz on Jul 16, 2023, 12:46 PMQuestion for everyone: Why do you train/exercise? What is your reason or motivation?
I gained a ton of weight during my later college years and after, and Covid only made it worse. In January 2022 I was 343 pounds. So to make up for those years of unhealthy living, to stay as healthy as I can for my hormone therapy, and to be able to fit into my clothes, I entered a workout and diet plan, enforced by my wonderful partner of course, that has been very effective.
It works well now that I'm living with him 24/7, he keeps me on the ball and always inspires me to give my 110% to stay healthy. He recently instated a minimum on my water intake, I have to drink at least 4 16 ounce bottles per day in addition to my regular drinks with meals. It's been easy enough to adjust, the most annoying part is having to reapply my lipstick much more frequently, lol.
Quote from: jimmy jazz on Jul 16, 2023, 12:46 PMQuestion for everyone: Why do you train/exercise? What is your reason or motivation?
I mainly just run/walk around the park's circle because I need to get outside and enjoy the weather. I'm not in top-level fitness so it's healthy and good for me.
How about yourself JJ?
Few reasons.
The main one is vanity I will be honest. I'm not very confident in my appearance and this is something that I can control, being able to see my body change and become more in shape boosts my confidence. I also started because I was very small which I think is common for a lot of people who start lifting weights, and they want to bulk up. Was about 17 tbf.
Also fitness/health, I want to be in shape when I'm old, I don't want to be one of those people who lets themselves go, and knowing that I am in a better position to protect myself and other people is good motivation.
That's pretty much it.
Quote from: jimmy jazz on Jul 15, 2023, 01:24 PMIf you've got some dumbbells, a barbell and about 100kg in weight you'll be set for a couple of years imo.
Can't wait to see your progress and physique!!! 8)
God damnit, my ugly body is the reason I wanted to work out in the first place. My kids like to play with my taffy tits, for Darwin's sake. Now you want me to
flaunt them? No way, José.
I'm gonna go into hiding until I'm swole enough to rejoin the general public.
Quote from: jimmy jazz on Jul 16, 2023, 12:46 PMQuestion for everyone: Why do you train/exercise? What is your reason or motivation?
I've been diabetic for going on 10 years now. They always bring up how exercise helps your blood sugar numbers and A1C but I just didn't pay it any attention. I just took the large doses of insulin and whatever medication they put me on. I'm turning 40 this year and I'm fed up taking as much insulin as I do and want to wean off of some of the pills I'm supposed to take daily. That's why at the beginning of the year I forced myself back in the gym.
I worried about the age thing and how much harder it is to lose weight as you get older but also I wanted to not feel as tired and get these blood sugar numbers super under control.
I forgot to take a before picture before I started my journey but on my Birthday this year I'm making a cringey post about "this is what 40 looks like". Hopefully the thirst trap I'm planning in my head looks good.
Quote from: DJChameleon on Jul 18, 2023, 11:42 AMI've been diabetic for going on 10 years now. They always bring up how exercise helps your blood sugar numbers and A1C but I just didn't pay it any attention. I just took the large doses of insulin and whatever medication they put me on. I'm turning 40 this year and I'm fed up taking as much insulin as I do and want to wean off of some of the pills I'm supposed to take daily. That's why at the beginning of the year I forced myself back in the gym.
I worried about the age thing and how much harder it is to lose weight as you get older but also I wanted to not feel as tired and get these blood sugar numbers super under control.
I forgot to take a before picture before I started my journey but on my Birthday this year I'm making a cringey post about "this is what 40 looks like". Hopefully the thirst trap I'm planning in my head looks good.
It will. I've got one I took on the day I started and then three years on and you can see a difference.
With your diabetes is it possible to get healthy enough through exercise and taking care of yourself that you could eventually come off any medication or are you on that for life now?
QuoteWith your diabetes is it possible to get healthy enough through exercise and taking care of yourself that you could eventually come off any medication or are you on that for life now?
I don't know the first thing about medicine but also I'm guessing that the only people who would confidently answer this question are doctors, who would like to keep him on medication for life.
I'm sure they'll be changes in DJC's condition once he gets in shape. But maybe to go off the meds entirely what you need is to do a bunch of research, to consult the right people and to be brave enough to tell the doctor to fuck off. Dunno...
Quote from: jimmy jazz on Jul 18, 2023, 12:58 PMIt will. I've got one I took on the day I started and then three years on and you can see a difference.
With your diabetes is it possible to get healthy enough through exercise and taking care of yourself that you could eventually come off any medication or are you on that for life now?
I have been working with my diabetic nurse that I see on a monthly basis and she has been reducing how much I take. So I am heading in the right direction. She said we have to ween my body off and not just do it cold turkey. I went from taking 3 different types of insulin and one of those three I had to take three times a day. Now I only take 2 types and one is a daily poke and the other is a weekly poke so vast improvement. I'm hoping to get to the point where I only take the weekly insulin.
Quote from: DJChameleon on Jul 18, 2023, 10:37 PMI have been working with my diabetic nurse that I see on a monthly basis and she has been reducing how much I take. So I am heading in the right direction. She said we have to ween my body off and not just do it cold turkey. I went from taking 3 different types of insulin and one of those three I had to take three times a day. Now I only take 2 types and one is a daily poke and the other is a weekly poke so vast improvement. I'm hoping to get to the point where I only take the weekly insulin.
Good to hear you're in good hands! I'm convinced you can beat this thing
Quote from: jadis on Jul 19, 2023, 02:54 PMGood to hear you're in good hands! I'm convinced you can beat this thing
I feel it too. It's crazy how much of a difference exercising consistently affects diabetes in that way. I know they say for type 2 diabetics that weight loss helps but truly it's a chronic condition that I will have for life. Even if I become stick thin, I will still need to be aware of my blood sugar levels and take some form of medicine sadly.
It runs in my family, my mother and a few uncles are/were diabetic. Type 1s and Type 2s.
I see, though I wouldn't take today's prevailing definition of "chronic" (whatever it is...) as the final word. Purely because these definitions tend to change with every paradigm-shifting discovery, not because I know a single thing about this.
Maybe there's an Indian guy who knows a herb which would be much better for you than all the medicines they prescribe. Keep your mind open for the possibility of something like this one weird Indian guy is what I'm trying to say.
Quote from: jadis on Jul 19, 2023, 07:50 PMI see, though I wouldn't take today's prevailing definition of "chronic" (whatever it is...) as the final word. Purely because these definitions tend to change with every paradigm-shifting discovery, not because I know a single thing about this.
Maybe there's an Indian guy who knows a herb which would be much better for you than all the medicines they prescribe. Keep your mind open for the possibility of something like this one weird Indian guy is what I'm trying to say.
I'm a science medication type of guy. My grandmother is an herb/nature type of person. We butt heads all the time. She's West Indian. Herbs and pill form are the same imo. It's just that pills are easier to consume for the masses.
They've started using AI to come up with new antibiotics and that seems very promising, so.. I'm sure that by employing AI, the field of medicine will leap forward in the coming years.
Watch out, cancers.
Quote from: DJChameleon on Jul 20, 2023, 04:43 AMI'm a science medication type of guy. My grandmother is an herb/nature type of person. We butt heads all the time. She's West Indian. Herbs and pill form are the same imo. It's just that pills are easier to consume for the masses.
Which part?
Quote from: jadis on Jul 20, 2023, 08:34 PMWhich part?
St. Kitts/Nevis
She used to live in St. Thomas for the longest but we had to go get here and she lives with us in NY starting this year.
Made some strength gains.
Next week will be back to 'slaphead training'.
I talked to my trainer this morning and I will be back with him next week. He has customized a new program for me. So we will see what fresh hell he has created for me.
I just did cardio. I got to the gym and I had like no direction. I didn't know what I wanted to do or target so I just did cardio and got out of the gym. I know for sure I didn't wanna do leg day.
Quote from: DJChameleon on Jul 21, 2023, 01:04 AMI talked to my trainer this morning and I will be back with him next week. He has customized a new program for me. So we will see what fresh hell he has created for me.
I just did cardio. I got to the gym and I had like no direction. I didn't know what I wanted to do or target so I just did cardio and got out of the gym. I know for sure I didn't wanna do leg day.
Well what was the last muscle group you trained and how long ago were you last in the gym?
Do you not write everything you do down?
I have a book I always write in, the muscle group trained, the exercises done, the number of sets and the number of reps. And also if its a week with low reps/heavy weight or supersets or high reps or whatever (and also the time I started the workout so I can keep it under 1 hour). So I always know the week before what I'll be doing. I know what my personal bests are, when I last did x muscle group and how I trained them so I know what I need to do next time.
For example last time I did legs a few days ago it was quad focused with heavy weight so today it will be hams focused (with heavy weight then next week I'm going back to the high reps stuff I've been doing).
Quote from: jimmy jazz on Jul 21, 2023, 06:40 PMWell what was the last muscle group you trained and how long ago were you last in the gym?
Do you not write everything you do down?
I have a book I always write in, the muscle group trained, the exercises done, the number of sets and the number of reps. And also if its a week with low reps/heavy weight or supersets or high reps or whatever (and also the time I started the workout so I can keep it under 1 hour). So I always know the week before what I'll be doing. I know what my personal bests are, when I last did x muscle group and how I trained them so I know what I need to do next time.
For example last time I did legs a few days ago it was quad focused with heavy weight so today it will be hams focused (with heavy weight then next week I'm going back to the high reps stuff I've been doing).
That's what my trainer was for. I don't write down anything. He does/did but on his phone in notes app.
Recently I've been training six days a week, twice as much as usual. It started as an inner compulsion to get out of my head and get all the endorphins I can get. And it does make you feel better, no doubt. Now though I'm starting to suspect it's making me too horny. At first I thought this was a consequence of no longer being in a relationship. Now I'm seeing someone, though not every day, and it barely subsides.
So on the one hand I'm more energetic and alert than ever and on the other hand I'm restless and easily distracted.
Has going to the gym changed anything for you in that area,
@DJChameleon ?
I have noticed you didn't tag me. You trying to say I don't get any pussy? 😩
Nah it's because I know he recently increased the amount of exercise he's been doing whereas you have your routine all worked out and no need to change it afaik
Now that I think of it, you mentioned you were on a medication that affected your libido, no?
Quote from: jadis on Jul 23, 2023, 10:56 PMNah it's because I know he recently increased the amount of exercise he's been doing whereas you have your routine all worked out and no need to change it afaik
Now that I think of it, you mentioned you were on a medication that affected your libido, no?
Yes you are right I am, also I was just messing mate <3
Quote from: jadis on Jul 23, 2023, 10:39 PMRecently I've been training six days a week, twice as much as usual. It started as an inner compulsion to get out of my head and get all the endorphins I can get. And it does make you feel better, no doubt. Now though I'm starting to suspect it's making me too horny. At first I thought this was a consequence of no longer being in a relationship. Now I'm seeing someone, though not every day, and it barely subsides.
So on the one hand I'm more energetic and alert than ever and on the other hand I'm restless and easily distracted.
Has going to the gym changed anything for you in that area, @DJChameleon ?
I always thought it was just a me thing but my libido has increased. Especially like right after working out. I will feel slighly tired but super horny at the same time. I just shower up when I get home and rub one out. Or vice versa.
Will consider following suit. Normally I enjoy the struggle of abstention, I find that it teaches you self-discipline and improves your concentration. But now my concentration is shot because the urge is too strong so what's the point...
Quote from: jadis on Jul 24, 2023, 09:59 AMWill consider following suit. Normally I enjoy the struggle of abstention, I find that it teaches you self-discipline and improves your concentration. But now my concentration is shot because the urge is too strong so what's the point...
I don't agree with that. I prefer to release daily whether it is through sex or masturbation. It helps with your prostate and prevents you from getting prostate cancer.
Also mental clarity.
I knocked out chest day this morning. On Thursday I will be back with my trainer.
I wonder what surprises he has in store for me.
Tonight I will do pullups.
Then rows of some sort with heavy weight and low reps.
Then some bicep stuff. Preacher curls are my favourite for bis. When I do them I like to sing 'Son of a Preacher Man' in my head 8)
I like at the end when your arms are pumped and feel like they're about to explode.
Quote from: DJChameleon on Jul 24, 2023, 03:34 PMI don't agree with that. I prefer to release daily whether it is through sex or masturbation. It helps with your prostate and prevents you from getting prostate cancer.
Interesting. Is that a male thing? I wonder how that would work with someone on feminizing hormones like me. I don't get erections, nor do I produce ejaculate when I orgasm.
It might be a concern though. Under my current situation, though I am technically allowed to masturbate, I am not allowed to orgasm on my own, and though I do have sex frequently, not all of our encounters will end in me having one.
But if there's a health concern with that, I'll look into it and bring it up to Mr. Waffles. Thank you for the info!
Quote from: Mrs. Waffles on Jul 24, 2023, 05:26 PMInteresting. Is that a male thing? I wonder how that would work with someone on feminizing hormones like me. I don't get erections, nor do I produce ejaculate when I orgasm.
It might be a concern though. Under my current situation, though I am technically allowed to masturbate, I am not allowed to orgasm on my own, and though I do have sex frequently, not all of our encounters will end in me having one.
But if there's a health concern with that, I'll look into it and bring it up to Mr. Waffles. Thank you for the info!
Your situation might be different because of the hormones. Wait I'm just assuming you are on hormone treatment my apologies.
Here is a webmd article about it though.
https://www.webmd.com/prostate-cancer/ejaculation-prostate-cancer-risk
Quote from: DJChameleon on Jul 24, 2023, 06:42 PMYour situation might be different because of the hormones. Wait I'm just assuming you are on hormone treatment my apologies.
Here is a webmd article about it though.
https://www.webmd.com/prostate-cancer/ejaculation-prostate-cancer-risk
You're good! I am on hormones, and that's why I ask, because my orgasms have changed a lot in the nearly 3 years I've been on them. A couple of those differences under the tag...
NSFW
My barely-functioning thing that was once a penis doesn't get hard anymore, I reach down and stimulate my prostate by way of the perineum in order to masturbate. As I said I don't produce semen anymore either. I do sometimes have wet dreams, but of course there's no cum.
Thank you for the link, I'll continue to do some trans specific research as well.
I'm going to ask as I think you won't be offended, if you detransitioned or whatever the right word is, could you have a big, hard cock again?
Could be worth posting a thread where forumistas ask you trans questions to educate and clear things up for those who don't know.
Could be a shit idea, who knows.
https://www.dailymail.co.uk/news/article-12323195/Fitness-influencer-Justyn-Vicky-33-killed-barbell-trying-squat-press-210kg-horror-accident.html
RIP
I've seen the video. I don't usually watch death videos but I do watch lifting injuries and deaths so I can avoid making the same mistake.
This was the spotter's fault imo. All he did was get in the way and stop him being able to drop the barbell behind him. Should have had two on either side at least.
Personally I would never attempt a 1 rep max on a squat. People will tell me I'm talking rubbish but it's just too dangerous imo. This guy clearly knew how to lift and still fucked up.
Be careful out there.
Quote from: jimmy jazz on Jul 24, 2023, 09:58 PMI'm going to ask as I think you won't be offended, if you detransitioned or whatever the right word is, could you have a big, hard cock again?
Could be worth posting a thread where forumistas ask you trans questions to educate and clear things up for those who don't know.
Could be a shit idea, who knows.
I'd actually enjoy that thread idea, thanks for the suggestion! I'll probably make it later tonight after my birthday dinner date.
As for your question, honestly no idea! I know there are detransitioners who seem to have had success reversing the effects of hormone therapy, but as far as that specific thing I don't know. Detransition is not something I ever think about, so it's not something I've researched heavily. And I'm not offended at all, so no worries.
Quote from: jimmy jazz on Jul 24, 2023, 11:51 PMhttps://www.dailymail.co.uk/news/article-12323195/Fitness-influencer-Justyn-Vicky-33-killed-barbell-trying-squat-press-210kg-horror-accident.html
RIP
I've seen the video. I don't usually watch death videos but I do watch lifting injuries and deaths so I can avoid making the same mistake.
This was the spotter's fault imo. All he did was get in the way and stop him being able to drop the barbell behind him. Should have had two on either side at least.
Personally I would never attempt a 1 rep max on a squat. People will tell me I'm talking rubbish but it's just too dangerous imo. This guy clearly knew how to lift and still fucked up.
Be careful out there.
My least favorite exercise of the big three. It really feels dangerous to have serious amounts of weight right by your neck
Quote from: jimmy jazz on Jul 24, 2023, 05:22 PMTonight I will do pullups.
Then rows of some sort with heavy weight and low reps.
Then some bicep stuff. Preacher curls are my favourite for bis. When I do them I like to sing 'Son of a Preacher Man' in my head 8)
I like at the end when your arms are pumped and feel like they're about to explode.
That's the best curl exercise though I also like the basic ones you do standing up, the ones that get a bad rep cause you see guys do them with terrible form all the time, throwing their back up in the air. The king of that was the owner of my former gym (RIP to the gym, a casualty of the pandemic), a short and obese Italian who grunted like a hog while lifting huge dumbbells purely through the momentum of his round body
Quote from: jadis on Jul 26, 2023, 02:13 PMThat's the best curl exercise though I also like the basic ones you do standing up, the ones that get a bad rep cause you see guys do them with terrible form all the time, throwing their back up in the air. The king of that was the owner of my former gym (RIP to the gym, a casualty of the pandemic), a short and obese Italian who grunted like a hog while lifting huge dumbbells purely through the momentum of his round body
😂😂😂 Bless him.
What's your opinion on working out after smoking weed?
I did it yesterday and it was a mediocre, lethargic training. But also we had the hottest day so far with 37C and I had a day with lots of physical activity beforehand so I was tired anyway and decided to skip the gym and then changing my mind at the last moment. So there was more going on than just weed
If you're serious about it I wouldn't smoke weed at any time, before training or not.
I can't put 100% effort in. It's a big reason why I don't touch it.
Big no no from me unless you need it as a sleep aid and preferably not smoked.
I'm not sure I'm that serious about the gym tbh. I'm serious about doing what makes me feel good and the gym is a big part of that. But smoking the odd joint with people you like is at least as good... Seems like the wise thing is to keep the two apart, that's all
As far as I can tell, smoking once or twice a week is generally good for you, or at least for some people. But the issue I have with weed is that many people are absolutely addicted to it and can't admit it. It's a healthier and more benign addiction than a thousand other things you can be addicted to but that's still what it is.
I know some dudes at my gym that will smoke wait an hour then workout. I know this other couple that smokes weed right in the parking lot after they finish working out. I guess it just depends on the person.
I never smoked weed so I have no advice. I take edibles but I have to be careful on the timing. If I eat a gummy too late then I will be hungover. And still feel high the next day when I need to wake up early to be at the gym .
I didn't do anything today. The rest will probably do me good.
Sometimes I just feel like a day not lifting (outside of my scheduled rest days) and today is it.
Friday I did just cardio 20 mins on elliptical.
Today is the weekend and time away from the gym but I did my 20 min morning walk right after it rained.
I hate the smell of rain.
The smell after it rains is beautiful. The green, fresh smell. Petrichor 🥸
My favorite smell in the entire world
Quote from: jimmy jazz on Jul 29, 2023, 06:09 PMThe smell after it rains is beautiful. The green, fresh smell. Petrichor 🥸
Must be nice where you live it fucking stinks here. Rain hitting asphalt in an urban area that has been roasting all day stinks.
Quote from: DJChameleon on Jul 29, 2023, 10:39 PMMust be nice where you live it fucking stinks here. Rain hitting asphalt in an urban area that has been roasting all day stinks.
OK that makes sense. Its very green here so that does help. After it rains here it smells lovely.
walked a lap, ran a lap, walked a lap, ran a lap for 2 miles in this wicked heat today at the park
I got a bench, but I haven't used it for lifting anything because I feel like I have some inflamed tendons problem in my left hand. I've had it for at least a couple of months, though I didn't mention it here. I don't know what caused it.
It only affects the index and middle finger, but it can be quite painful. The worst is changing the sheets on the bed and tucking the sheet down in the corner towards the walls 😄
Anyways. That's part why I haven't started the whole swole thing. I'll get some running and situps and shit done tomorrow, though.
Quote from: Mindy on Jul 29, 2023, 10:52 PMwalked a lap, ran a lap, walked a lap, ran a lap for 2 miles in this wicked heat today at the park
why though?
I don't understand why people decide to exercise in the heat of the day. Go either super early in the morning when it hasn't started to heat up or after the sun goes down.
I don't get it when I see people jogging out in the middle of the day especially around 2 to 3pm like why? You wanna die of heat stroke because that's how you die of heat stroke.
Quote from: DJChameleon on Jul 31, 2023, 03:08 AMwhy though?
I don't understand why people decide to exercise in the heat of the day. Go either super early in the morning when it hasn't started to heat up or after the sun goes down.
I don't get it when I see people jogging out in the middle of the day especially around 2 to 3pm like why? You wanna die of heat stroke because that's how you die of heat stroke.
:laughing:
I did it mainly that day to get hot and appreciate the A/C when I got back. I was wanting to sweat a lot and most times when I decide to shower lately, Ill go run and walk outside in the heat and sweat before I come back and shower. But it wasn't that hot too. I do go in the mornings when it's been in the 70s/80s here for temps (https://boxden.com/smilies/Qh2Vxfi.gif)
Quote from: Mindy on Jul 31, 2023, 03:21 AM:laughing:
I did it mainly that day to get hot and appreciate the A/C when I got back. I was wanting to sweat a lot and most times when I decide to shower lately, Ill go run and walk outside in the heat and sweat before I come back and shower. But it wasn't that hot too. I do go in the mornings when it's been in the 70s/80s here for temps (https://boxden.com/smilies/Qh2Vxfi.gif)
oh okay so you are a bit reasonable then lol
but I shower just walking in the heat like when I get home because I feel sticky and funky. As soon as I get in from the heat I take another shower.
Quote from: Guybrush on Jul 31, 2023, 02:28 AMI got a bench, but I haven't used it for lifting anything because I feel like I have some inflamed tendons problem in my left hand. I've had it for at least a couple of months, though I didn't mention it here. I don't know what caused it.
It only affects the index and middle finger, but it can be quite painful. The worst is changing the sheets on the bed and tucking the sheet down in the corner towards the walls 😄
Anyways. That's part why I haven't started the whole swole thing. I'll get some running and situps and shit done tomorrow, though.
I'd suggest going doctor but if they're like they are here they'll just say to rest and take paracetamol or something.
I hope it clears up soon.
You'll be a beefy viking warrior before you know it!
Workout update! We just ordered an under-desk elliptical pedal machine, which will be pretty handy for multitasking; I can substitute that for my morning walk and get in some leg work while actually having time to work on sewing projects, watch videos, and do paperwork and data stuff.
I'm excited; if there's one thing that gives me a dopamine hit, it's streamlining my workflow and schedule to be more efficient.
Quote from: Mrs. Waffles on Jul 31, 2023, 02:02 PMWorkout update! We just ordered an under-desk elliptical pedal machine, which will be pretty handy for multitasking; I can substitute that for my morning walk and get in some leg work while actually having time to work on sewing projects, watch videos, and do paperwork and data stuff.
I'm excited; if there's one thing that gives me a dopamine hit, it's streamlining my workflow and schedule to be more efficient.
Oooo I bought one of those during the pandemic but tbh I didn't use it as much as I really wanted. I tended to use it maybe twice a week instead of daily but I still own it. It's just currently collecting dust.
Quote from: DJChameleon on Jul 31, 2023, 04:48 PMOooo I bought one of those during the pandemic but tbh I didn't use it as much as I really wanted. I tended to use it maybe twice a week instead of daily but I still own it. It's just currently collecting dust.
I get that, for sure. We got one with a display that shows how much you've used it, so that's actually gonna be really good to be able to prove to the mister that I'm not shirking my exercise, haha. If there's one thing he loves, it's keeping me on the ball and accountable. As it is I have to send him a selfie taken while I'm out on my walk, but this way feels like it's gonna be more tangible and easier to keep track of.
^ Maybe some of this information would fit more naturally in your personal thread? Just a suggestion
Quote from: jadis on Jul 31, 2023, 05:59 PM^ Maybe some of this information would fit more naturally in your personal thread? Just a suggestion
It's workout related so I think it's fine here. It's not like my lifestyle is really a secret anymore anyway lol. I use that thread for the more in-depth stuff, but I don't want to have to shy away from posting about the reality of my day to day life in relevant threads just because that day to day life is different than some others'. If you don't want to read my experiences, you don't have to. But thank you for the suggestion.
I feel like there's a line between talking about or sharing something personal and using this forum as basically part of your kink* and something you get off on. Seems to me like you're enlisting us the readers to be part of your sex thing, basically.
*I have nothing against any kink as long as it's not hurting anyone; I'm interested in S&M and know it up close
Quote from: jadis on Jul 31, 2023, 06:45 PMI feel like there's a line between talking about or sharing something personal and using this forum as basically part of your kink* and something you get off on. Seems to me like you're enlisting us the readers to be part of your sex thing, basically.
*I have nothing against any kink as long as it's not hurting anyone; I'm interested in S&M and know it up close
I understand your point of view. My intention is not to try to involve you or the forum in my kink or ask that you engage with it. I've detailed this a bit in my thread, but I want to make it clear that I don't get off to my lifestyle, much less get off to people reading my posts about it. If I gave that impression I apologize and I will try to lay off some of the specifics going forward. But frankly even before I came out with the truth of my lifestyle I talked a lot about the stuff I did to pamper my partner and nobody bat much of an eyebrow.
I lead a pretty sheltered life (even before the BDSM thing) and I relate to topics through my own life experiences. I apologize once again if anyone is made uncomfortable by my posts. I'm still of the mind that you can ignore me if you don't want to hear about it, but like it or not it is the reality of my life right now.
I'll try my best to talk about the specifics less. I apologize once again if you felt unsafe or hurt by what I have posted.
Quote from: jadis on Jul 31, 2023, 05:59 PM^ Maybe some of this information would fit more naturally in your personal thread? Just a suggestion
It was in the nature flow of conversation and related to the topic at hand.
Idk man seem a little uptight about this.
Didn't know we had Thread police around these parts.
I just don't know where to draw the lines I guess. Everything in my home life is part of my dynamic. If I post anything about doing household tasks or cooking for Mr. Waffles that could be interpreted as part of the "sex thing". But I will try to be more mindful of the context.
^ it was not so much about this particular thread
QuoteI apologize once again if you felt unsafe or hurt by what I have posted
I don't know what this could mean but when I say that you shouldn't apologize to me I mean it very literally
Quote from: jadis on Jul 31, 2023, 08:46 PM^ it was not so much about this particular thread
I understand that. My point is that I just don't always know what people consider appropriate to post and what they don't sometimes. And now that the whole thing is out in the open and basically everybody knows about it, you can read a "sexual" context into basically anything I post about my relationship, my partner or the things I do at home. Which just kind of limits what I can post about on here. As I said I will try my best to read the room and not post anything explicitly D/s coded, but when my D/s encompasses most of my life, that's hard.
QuoteI don't know what this could mean but when I say that you shouldn't apologize to me I mean it very literally
Understood. What I meant by that was you seemed to have been made uncomfortable by my posts and I wanted to show that I do understand and sympathize with your point of view. If you do not want my apology, that's fine. I'll try my best to take what you said into account.
Doing 10 sets of 30 pushups.
Once in a while I like to do some bodyweight stuff that I can do in the bedroom with music on and the fan on (the shed is like a sauna).
Made gainz when I last did heavy weight BTW.
💪🏃🏋�🚴🏊
My trainer was busy today and we couldn't meet up but this was my to do list today.
I will be honest I only did 5 of them starting from the top.
https://www.dropbox.com/scl/fi/24ejrppkqgo2nimbh11s2/Screenshot_20221031_044611_29402923781073.jpg?rlkey=5bwjfq9v5wv0y5dqj5cxqo0et&dl=0
Feel like I want to seriously work on my deadlift. Haven't systematically done it since the pandemic and I miss it. Gives you an energy boost like few other exercises (and not as tiring as the other compounds in my experience).
How much do you deadlift,
@jimmy jazz ?
I don't 😂. I only do Romanian Deadlifts for my hams and that's at 110kg I think but for 10+ reps. Never done Deadlifts for 1RM or to not focus on hams so I dunno.
What about you?
@jadis
Do you guys squat with like the weight bar behind your neck?
Also if you do, do you keep it to a respectable weight or do you go all out?
The main reason I'm asking is because of the 30 year old tik tok weight lifter that died doing those squats. He would max out and do like 400 lbs. squats which is non sense to me.
Quote from: DJChameleon on Aug 01, 2023, 04:29 PMDo you guys squat with like the weight bar behind your neck?
Yes. Barbell back squat.
QuoteAlso if you do, do you keep it to a respectable weight or do you go all out?
Respectable weight for me but it's relative as someone else would find it challenging and then it would be dangerous. I squat what I know I can comfortably lift for 10 reps.
QuoteThe main reason I'm asking is because of the 30 year old tik tok weight lifter that died doing those squats. He would max out and do like 400 lbs. squats which is non sense to me.
Strength athletes can train like that but this guy was a bodybuilder so it doesn't sound like he was used to it. If he'd have done it in a cage he would have been OK. If he had spotters either side he wouldn't have died. The guy behind him was never gonna be able to catch it in time and then just got in his way afterward.
Squatting for low reps to the point of near failure is too dangerous imo.
Yeah no such thing as a respectable weight. Everyone starts their workout journey at a different point in their life, has a different pace, different goals etc. and when it becomes about the numbers chances are you're ready to overlook issues with your form and cut corners and that's never good
By respectable weight, I mean just like Jimmy said. A weight that you can comfortably do 10 reps of.
I think it's nonsense to just load up as much weight as you can just to bench it once. That's what he was known for doing.
Quote from: DJChameleon on Aug 01, 2023, 07:55 PMBy respectable weight, I mean just like Jimmy said. A weight that you can comfortably do 10 reps of.
I think it's nonsense to just load up as much weight as you can just to bench it once. That's what he was known for doing.
Might be best to begin with just the barbell and gradually figure out what the exercise is all about. It's a difficult one
Quote from: jimmy jazz on Aug 01, 2023, 03:47 PMI don't 😂. I only do Romanian Deadlifts for my hams and that's at 110kg I think but for 10+ reps. Never done Deadlifts for 1RM or to not focus on hams so I dunno.
What about you? @jadis
Tbh I don't remember what was my best deadlift, not even ballpark. Under 100 kg for sure
Any specific reason you prefer the Romanian one? Seems like the classic deadlift is very effective for your back, no?
Yeah it is. I do RDL cos it targets the hams. For my back I do other things. Pull ups and their variants are the king of back exercises imo.
Nice. Don't remember the last time I tried doing a pull-up
Excited to resume doing deadlifts tomorrow. Will start gently, maybe with 30 kg on the barbell. Gotta ease your way back with this one
Let us know how it goes 👍
So good... I started with 10 kg, then 20 and then two sets of 30, 10 reps each time. Wasn't much of an effort but I knew I didn't want to tire myself out cause I have more physical activity lined up later.
The most challenging thing about deadlifts for me is NOT stealing a sideways glance at the mirror to make sure the shape of my back is on point. You're not supposed to spin your head during a deadlift... But when you're doing it on your own as I have today it's a temptation cause you don't see shit in the mirror that's in front of you
👏👏
Straps were a game changer for me. Allowed me to lift more and do way more reps. Before that my grip was tiring.
Do you guys wear gloves? I do but meatheads look down on it. That's really strange imo. If you can make it more comfortable why wouldn't you do it?
I bought gloves once years ago but lost them. I move too often to not lose shit like that
I have occasionally used straps the straps lying around at the gym with the really heavy stuff but haven't really had the occasion since the pandemic, I'm still playing catchup in terms of weights.
But the main thing is, I really like having calluses on my hands from lifting. Been told it's sexy... The important thing is to not pick at them so they don't get scratchy.
I'm the opposite then, I really dislike it because my hands are so callused from all the work I do with them that I have to wear soft gloves to even touch a pair of tights or stockings without them instantly ripping by just coming into contact with my skin, lol. But I'm glad you enjoy having them!
Maybe you could wear the gloves when you do manual work? It does seem to prevent them forming. My mom is a chemistry prof and we always had packs of lab gloves in the kitchen for any household chores
(https://i.postimg.cc/9Xws9szS/PXL-20230802-203245921-2.jpg)
Did 5 laps running and 30 push-ups each lap. Then went for a walk through the woods and grabbed that photo.
Quote from: jadis on Aug 02, 2023, 10:54 PMMaybe you could wear the gloves when you do manual work? It does seem to prevent them forming. My mom is a chemistry prof and we always had packs of lab gloves in the kitchen for any household chores
Probably should more often, yeah. I do wear them for most kitchen cleaning, dish washing, anywhere I'm going to be around food related areas but it's a good idea for other more tactile work as well. Thanks for the advice!
The trainer I'm friendly with was there today so I got a very good workout esp on my deadlift form. We agreed that I'll deadlift with just the barbell for a couple of weeks as part of my warmup. I need to regain muscle memory of the motion, which is not a simple one, before I go on to lift proper weights. You need to focus on a few things at once and maintain coordination between them. As you grip the barbell, you need to retract your shoulder blades. You need to fix your gaze on the floor a few feet ahead. You need to shift the weight to your heels, the toes should take none. The key is keeping your back straight and let your ass lead the way so that it doesn't feel like an up and down motion but like your ass going backwards. With light weights, your hamstrings and glutes should do ALL the work. It's only when you go upwards of 40 kg that your back should activate.
He also said that there are very few people who are naturally flexible enough that they can get squat right and benefit from it. Thing is that deadlift is an exercise that's beneficial even when you do it with very low weights. It's always good for you. With squats you only see results when you're loading some serious weights and very few people can achieve that, according to him. Which makes a lot of sense to me, I never liked squatting and never felt like it did anything for me. Guess this kinda answers your question about squatting
@DJChameleon
Yeah that does answer my question about squatting. I attempted squatting with my trainer trying to show me the proper form and it was super awkward for me and I couldn't do it right so he skipped over me doing it.
I focused on working on my back today with my trainer and boy I know I'm going to feel it tomorrow. My back is currently super weak and I was having a hard time with some of the exercises.
Dunno man, I find it kinda strange a trainer should let a relative beginner do the barbell squat. In my understanding it's not an exercise for beginners, though I'm not a professional.
Quote from: jadis on Aug 04, 2023, 04:58 PMDunno man, I find it kinda strange a trainer should let a relative beginner do the barbell squat. In my understanding it's not an exercise for beginners, though I'm not a professional.
I agree with this analysis but my trainer is the same type that tried to force a beginner to do 18 mins on the stair master. My FIRST time, I did 10 mins and said "fuck you Tim". Also it was at the tail end of the session so was already worn out.
Tbh I don't see anything wrong with beginners doing squat, bench, deadlift or any other compound as long as form is perfect and weight is sensible.
Have you seen some of these bench and squat failures on YouTube? There are people who are skinny beans doing hundreds of kilos, no wonder they failed. I saw one kid snap his arm. How do they decide what weight to use? I swear some people just pluck a number out of thin air and think 'that sounds good I'll lift that'.
I done a push day at the gym today but I skipped my cardio before it. I was a bit scared of pushing myself during cardio because of the pain I had on Tuesday.
I usually have 4 days per week for the gym on my plan and due to laziness at the beginning of the week it means I need to do Friday, Saturday & Sunday now :(.
Edit: as above Jimmy: I agree there is nothing wrong with beginners doing the exercise so long as the weight isn't overloaded. Work on form with next to no weight then slowly increase it :)
Quote from: jimmy jazz on Aug 04, 2023, 09:11 PMTbh I don't see anything wrong with beginners doing squat, bench, deadlift or any other compound as long as form is perfect and weight is sensible.
This is part of the reason why it's not good for beginner's they don't know proper form and a large majority of the time are too intimidated to ask someone for help with form and they just toss whatever weight they pluck out of thin air to attempt which is another bad thing.
My back is still sore from yesterday so I did what I normally do anyways which is cardio the day after training with my PT. 20 minutes on the elliptical. I was tempted to do my jump rope routine but I will do it next week. I haven't done it in awhile.
I am a newb, but did receive some instructions on proper way to squat some years back. I'm gonna check out some YouTube vids on proper form in the coming days.
Spent a little time in our gym today doing situps, pushups, squats, bicep curls probably and whatever you call it when you're on a bench and lift manuals straight up.
Finally using our gym, so will try to do something there every day, even if it's just 10 minutes.
It's not pretty and could def use some paint or refurbishing in general, but this is what our cheap home gym looks like.
(https://drive.google.com/uc?id=1xqTrlzSfLB8J6r-mGlF7a98s4QT9tzIg)
Importantly, and something you don't see in the pic, it has a TV so I can watch Seinfeld while exercising.
Otherwise, it's got some second hand stuff in it. The treadmill was too heavy and complicated to get out, so was left there by the previous owners.
Edit:
Btw, thought I might try out these 3 (as well as other stuff):
nice set up you got there Guybrush.
I skipped out on the gym today which is usually my chest day. I'm still getting over my fever symptoms that I got from taking the covid booster on Friday.
So much room in there. That is great. Nice lighting and nice place to train.
If you got:
Squat stands (can get them cheap second hand)
Resistance bands
Pull up bar
You'd be sorted for basically everything. Obviously a gym is better in the sense that you have all the equipment but training alone has so many pros.
Also pleased to see you have a full length mirror in there for admiring your physique 😎
Quote from: jimmy jazz on Aug 08, 2023, 01:20 AMSo much room in there. That is great. Nice lighting and nice place to train.
If you got:
Squat stands (can get them cheap second hand)
Resistance bands
Pull up bar
You'd be sorted for basically everything. Obviously a gym is better in the sense that you have all the equipment but training alone has so many pros.
Also pleased to see you have a full length mirror in there for admiring your physique 😎
I have one of those pull-up bars you can fit in a door frame and it seems to work, at least for the purpose of doing pullups.
I think my wife has a resistance band 😄 guess we might get some more.
The mirror is from another part of the house where it took up too much space. But of course it's important to find any little way to keep up motivation and watching the beef grow might help with that 👍
Quote from: Guybrush on Aug 07, 2023, 11:46 PMI am a newb, but did receive some instructions on proper way to squat some years back. I'm gonna check out some YouTube vids on proper form in the coming days.
Spent a little time in our gym today doing situps, pushups, squats, bicep curls probably and whatever you call it when you're on a bench and lift manuals straight up.
Finally using our gym, so will try to do something there every day, even if it's just 10 minutes.
It's not pretty and could def use some paint or refurbishing in general, but this is what our cheap home gym looks like.
(https://drive.google.com/uc?id=1xqTrlzSfLB8J6r-mGlF7a98s4QT9tzIg)
Importantly, and something you don't see in the pic, it has a TV so I can watch Seinfeld while exercising.
Otherwise, it's got some second hand stuff in it. The treadmill was too heavy and complicated to get out, so was left there by the previous owners.
Edit:
Btw, thought I might try out these 3 (as well as other stuff):
I like the pendlay row! First time I hear about it tbh. Will try today
Quote from: Guybrush on Aug 08, 2023, 08:35 AMI have one of those pull-up bars you can fit in a door frame and it seems to work, at least for the purpose of doing pullups.
I think my wife has a resistance band 😄 guess we might get some more.
The mirror is from another part of the house where it took up too much space. But of course it's important to find any little way to keep up motivation and watching the beef grow might help with that 👍
The door pullup bars are fine but you can only really do underhand grip pullups on them (also known as chin ups). To do overhand you'll need a wider grip. I don't have a pullup bar but I do them using my squat stand with a barbell on top. It's not the normal way but it works.
(https://i.ytimg.com/vi/YOW4QIeF4cY/maxresdefault.jpg)
(Obviously need to tuck my legs up so I'm lifting my whole body)
The resistance bands you can use to assist you with pullups so whatever level you are at you can do them. And also for a load of other stuff. They are such a good tool.
Keep posting your progress mate 8)
Wanted to post this. This is a great, entertaining video that will help anyone. 10 things to avoid. Greg is the funniest fitness guy on YouTube.
💪
Quote from: jimmy jazz on Aug 08, 2023, 04:54 PMWanted to post this. This is a great, entertaining video that will help anyone. 10 things to avoid. Greg is the funniest fitness guy on YouTube.
💪
I like this!
I hate cardio lol
The stomach exercises I do are mostly cable crunches and even there I put on way more weight than I can lift through the abs so it's more of a back exercise that also works the abs
This is great
@DJChameleon
I trained legs today at the gym. My new coach has me doing some sort of cardio before I do any weights, I guess it is to keep my heart rate higher while I'm doing the weights? On any of my old plans I never used to get so sweaty/tired and the only difference I can think of is that I'm doing a decent amount of cardio before I lift anything.
Quote from: FETCHER. on Aug 09, 2023, 07:38 PMI trained legs today at the gym. My new coach has me doing some sort of cardio before I do any weights, I guess it is to keep my heart rate higher while I'm doing the weights? On any of my old plans I never used to get so sweaty/tired and the only difference I can think of is that I'm doing a decent amount of cardio before I lift anything.
How much cardio did you do? Like 10 mins. I see some gym bros doing it and my old trainer used to make me to it too. Cardio to get your heart rate up then doing the circuit.
If you do more than 10 mins worth of cardio it tires you out and you end up lifting less than you would without doing cardio.
You can always do cardio after you lift.
Quote from: FETCHER. on Aug 09, 2023, 07:38 PMI trained legs today at the gym. My new coach has me doing some sort of cardio before I do any weights, I guess it is to keep my heart rate higher while I'm doing the weights? On any of my old plans I never used to get so sweaty/tired and the only difference I can think of is that I'm doing a decent amount of cardio before I lift anything.
Could it be just a warm-up? Based on what several trainers have told me over the years, it makes more sense to do weights first, then cardio. Your metabolism skyrockets after weights and then cardio would have a much greater effect.
Didn't like the bench much as I figured it was for exercising abs/back and not for bench presses, so threw that out and bought a new (well, second hand but unused) from someone who lives right by here. The new one comes with a barbell rack for bench presses and was quite a bit more fancy.
Then I picked up a straight barbell from a sports store as the ez/curl thing we had was small for the rack and anyways seems a little less suited for the squats and bench presses.
So I got the gear buying part of fitness pretty much down and it's a lot of fun.
Quote from: Guybrush on Aug 09, 2023, 10:55 PMDidn't like the bench much as I figured it was for exercising abs/back and not for bench presses, so threw that out and bought a new (well, second hand but unused) from someone who lives right be here. The new one comes with a barbell rack for bench presses and was quite a bit more fancy.
Then I picked up a straight barbell from a sports store as the ez/curl thing we had was small for the rack and anyways seems a little less suited for the squats and bench presses.
So I got the gear buying part of fitness pretty much down and it's a lot of fun.
You will outgrow this eventually but even if you're lifting five times a week you will be cool for a year or so.
If you look to upgrade or want something better, I'd recommend something like the following:
(https://www.customizedfitness.com/wp-content/uploads/2020/09/IMG_4746.jpg)
+
(https://images.esellerpro.com/2347/I/230/462/STD010B1.jpg)
Obviously use the squat stands for your benching as well as squatting. Mine have a weight capacity of 300kg and my bench is 250kg so I'm well within those limits even with myself included in the bench. Basically all you need in a bench if you're training at home is something you can set to incline and with a good weight capacity, plus separate stands as ones that are part of the bench don't tend to have much capacity, also you can't move them around to suit your grip.
The one I bought now is pretty much like the first image you posted, but does have the stands sorta integrated. It seems useful enough for me, at least for a while :) I'm relatively weak and not lifting a lot of Kgs, so it'll probably last for a while and then I can swap it out later. Something I love about the second hand market is how easy it is to sell for the same-ish price as you paid earlier.
The free stands look really useful. I'll keep an eye out for those.
So I have the beginnings of an exercise program that I made myself. It could be shit, so maybe you guys have some tips. I don't have any particular problem areas in terms of strength that I want to address. My fitness goal is basically to be a little stronger, better mobility, a little sexier maybe and better condition overall.
So this is what I have sketched out so far:
I plan to start each session with some short warmup, like maybe 5-10 minutes on a treatmill or perhaps some power yoga. Then I have:
Monday (cardio day)
Situps
Reverse situps
Biceps curl
Jogging (main focus)
Tuesday (compound day)
Pendlay rows
Squats
Bench press
Wednesday (rest day)
Being a slob
Watching TV
Stuffing face
Masturbation (but not too rigorous)
Thursday (Mobility day)
Situps
Reverse situps
Biceps curl
Yoga (main focus)
Friday (compound day)
Pendlay rows
Squats
Bench press
Saturday (rest day)
Gettin' my chub on
Playing video games
Daytime napping
Sunday (compound day)
Pendlay row
Squats
Bench press
Besides squats, maybe I need more leg exercices, although I will be doing a fair bit of jogging as it's the most likely warmup to each session.
My reasoning for including the biceps curl is I think the compound exercises don't cover them that well (?) and we have this curl bar anyways, plus a few dumbbells. Not sure what else I'd use the curl bar for, but I'm aware an abundance of answers are just a google search away.
My reasoning for including situps and the reverse variety is I also don't think lower back and stomach are greatly targetted by the compound exercices (?).
There was a time when I could do 10-12 pull-ups, but that's a long time ago. Now it's more like 3 so until I get a little stronger, I've left those out. The pullup bar is so that you can put it on the floor to do pushups with and that's quite nice as I have a wonky wrist. I guess I might trade some of the bench pressing for pushups.
Wednesday sounds great.
You can do Romanian deadlifts and hip thrusts for hams. And you can add Bulgarian split squats for quads. They are challenging but fine to do with just your bodyweight.
Good shout on switching between bench press and pushups as that's what I was going to suggest. You could do that with everything BTW. Switch between two exercises each week. So have a week 1 routine and week 2. Week 1 squat, week 2 Bulgarian split squat. Etc.
BTW, you use the curl bar for bicep curls and also you can use it for skullcrushers.
Other than that it looks OK, keep reps to no more than 12 and sets to 3 for the first month or so, if you don't have debilitating muscle soreness that stops you moving around the next day then you're safe to increase. Remember, slow and perfect form and mind to muscle connection. And progressive overload.
Good luck Tore, post if you need anything.
And remember physique pics.
Quote from: jimmy jazz on Aug 10, 2023, 01:40 PMWednesday sounds great.
You can do Romanian deadlifts and hip thrusts for hams. And you can add Bulgarian split squats for quads. They are challenging but fine to do with just your bodyweight.
Good shout on switching between bench press and pushups as that's what I was going to suggest. You could do that with everything BTW. Switch between two exercises each week. So have a week 1 routine and week 2. Week 1 squat, week 2 Bulgarian split squat. Etc.
BTW, you use the curl bar for bicep curls and also you can use it for skullcrushers.
Other than that it looks OK, keep reps to no more than 12 and sets to 3 for the first month or so, if you don't have debilitating muscle soreness that stops you moving around the next day then you're safe to increase. Remember, slow and perfect form and mind to muscle connection. And progressive overload.
Good luck Tore, post if you need anything.
Thanks for the tips for alternate exercises. Skullcrusher sounds like the name of orc, so I guess I'll have to check out what that means.
I made and printed some sheets that I've hung on the wall where I write down every exercise, so that's already useful.
I've done two days so far, my mobility Thursday and compound Friday. Both days were good and I noted how to adjust the weights on the coming days. I've started safe, so they felt a little light for a couple of the exercises.
Quote from: jimmy jazz on Aug 10, 2023, 01:40 PMAnd remember physique pics.
The pressure!!
As a way to find motivation and keeping track of progress, I have a before picture here (https://drive.google.com/file/d/1ze-b3cALHrYRxtKnEwuYZHEqFqCC75mT/view?usp=drivesdk).
I'll share it somewhat reluctantly, but don't expect it to stay up long 😅
Quote from: Guybrush on Aug 13, 2023, 08:50 AMAs a way to find motivation and keeping track of progress, I have a before picture here (https://drive.google.com/file/d/1ze-b3cALHrYRxtKnEwuYZHEqFqCC75mT/view?usp=drivesdk).
I'll share it somewhat reluctantly, but don't expect it to stay up long 😅
Your arms already show some definition. I think you'll do a great job.
it's the weekend so I just came in from my 20 min walk but I'm still on the no gym time on the weekends thing.
has anyone ever tried 1 on 1 coaching like online?
I stumbled upon an ad recently and ended up setting up a phone appointment with someone that does it.
They wanted to charge me 7k for the top notch guy or 3.5k for his lackeys that will help but just not as good as the top guy.
Anyways, I know my budget for the month and it wouldn't allow such a big expenditure.
I doubt I will go through with it, I was tempted to get on a monthly payment plan for it but well one I was denied and two I'm glad I was denied because I really don't need this extra expensive in my life at the time being.
That sounds way too expensive
Is there only one gym in your area? You live in Jersey, right? How far from NYC?
I'm still on my six days a week routine. Feels good man
Quote from: Guybrush on Aug 13, 2023, 08:50 AMThanks for the tips for alternate exercises. Skullcrusher sounds like the name of orc, so I guess I'll have to check out what that means.
I made and printed some sheets that I've hung on the wall where I write down every exercise, so that's already useful.
I've done two days so far, my mobility Thursday and compound Friday. Both days were good and I noted how to adjust the weights on the coming days. I've started safe, so they felt a little light for a couple of the exercises.
The pressure!!
As a way to find motivation and keeping track of progress, I have a before picture here (https://drive.google.com/file/d/1ze-b3cALHrYRxtKnEwuYZHEqFqCC75mT/view?usp=drivesdk).
I'll share it somewhat reluctantly, but don't expect it to stay up long 😅
Well done mate 8), you are not out of shape to start with. But even if you were it doesn't matter. We all start somewhere.
When I started again (2020) I took a pic and you're in better shape now than I was then. I'll post the 3 years progress pic later if anyone is arsed.
The forecast said it will be 37C today, ended up peaking at 41.
I was outside for maybe 20 minutes (the walk to and from the gym), have AC at home and at the gym but still feeling increasingly listless. Felt great after the workout but the more the day wears on the more I have second thoughts about having gone outside.
Quote from: jimmy jazz on Aug 13, 2023, 02:45 PMWell done mate 8), you are not out of shape to start with. But even if you were it doesn't matter. We all start somewhere.
When I started again (2020) I took a pic and you're in better shape now than I was then. I'll post the 3 years progress pic later if anyone is arsed.
I'd love to see your progress 🙂
I'm not in
awful shape as I live a semi-active life with occasional exertion, but I definitely have let myself go. Let's say I was hooking up with someone new. I'd be embarrassed, so it does affect my self-esteem.
Throughout my life, I've tried various things like swimming regularly, rock climbing, yoga, but they've been highly temporary arrangements in my life 😅 The last time I exercised regularly was 2018 when I was jogging a bit and doing tabata twice every week. But then I got a promotion and tons more work stress plus the extra kid.. I've never had a period of such prolonged slobbing as now.
I'm very determined and feeling good about this, though. I've noticed that making things super accessible / easy is key for me and having a very basic gym at home fixes that. At least for the time being.
Quote from: Guybrush on Aug 13, 2023, 09:39 PMI'd love to see your progress 🙂
Here they are 😯 the first one is literally the day I decided to start lifting again, would have been the first week of January 2020. The other two were taken within the past few months:
https://ibb.co/bKwYyYK
https://ibb.co/WGvRJX6
QuoteI'm not in awful shape as I live a semi-active life with occasional exertion, but I definitely have let myself go. Let's say I was hooking up with someone new. I'd be embarrassed, so it does affect my self-esteem.
Throughout my life, I've tried various things like swimming regularly, rock climbing, yoga, but they've been highly temporary arrangements in my life 😅 The last time I exercised regularly was 2018 when I was jogging a bit and doing tabata twice every week. But then I got a promotion and tons more work stress plus the extra kid.. I've never had a period of such prolonged slobbing as now.
I'm very determined and feeling good about this, though. I've noticed that making things super accessible / easy is key for me and having a very basic gym at home fixes that. At least for the time being.
If you can make a small change or commitment, stick to that for one month, you are more likely to succeed. Could be going for a walk three times a week, cutting out soft drinks or not skipping breakfast etc. Once you start to see some progress and your body changing you will find it easier imo.
Enjoy the journey and not just the end destination. Looking forward to seeing how you get on mate 8)
Quote from: jimmy jazz on Aug 13, 2023, 10:01 PMHere they are 😯 the first one is literally the day I decided to start lifting again, would have been the first week of January 2020. The other two were taken within the past few months:
https://ibb.co/bKwYyYK
https://ibb.co/WGvRJX6
If you can make a small change or commitment, stick to that for one month, you are more likely to succeed. Could be going for a walk three times a week, cutting out soft drinks or not skipping breakfast etc. Once you start to see some progress and your body changing you will find it easier imo.
Enjoy the journey and not just the end destination. Looking forward to seeing how you get on mate 8)
Holy crap.. You're humongous! And looking good too 🙂
Thanks for sharing and for being such a good motivator!
Quote from: jimmy jazz on Aug 13, 2023, 10:01 PMHere they are 😯 the first one is literally the day I decided to start lifting again, would have been the first week of January 2020. The other two were taken within the past few months:
https://ibb.co/bKwYyYK
https://ibb.co/WGvRJX6
If you can make a small change or commitment, stick to that for one month, you are more likely to succeed. Could be going for a walk three times a week, cutting out soft drinks or not skipping breakfast etc. Once you start to see some progress and your body changing you will find it easier imo.
Enjoy the journey and not just the end destination. Looking forward to seeing how you get on mate 8)
damn bro you are yoked. I had no clue that you looked like a bodybuilder. I guess I should have expected that but looking good sir.
I don't feel confident enough to post a pic yet but maybe in the next two weeks or so. Not like I'm going to add so much muscle in that time but yeah I just need some time.
Quote from: jimmy jazz on Aug 13, 2023, 10:01 PMHere they are 😯 the first one is literally the day I decided to start lifting again, would have been the first week of January 2020. The other two were taken within the past few months:
https://ibb.co/bKwYyYK
https://ibb.co/WGvRJX6
If you can make a small change or commitment, stick to that for one month, you are more likely to succeed. Could be going for a walk three times a week, cutting out soft drinks or not skipping breakfast etc. Once you start to see some progress and your body changing you will find it easier imo.
Enjoy the journey and not just the end destination. Looking forward to seeing how you get on mate 8)
Looking great! I'm sure it feels so wonderful to see how far you've come. ;D
I don't think if I were to track my body changes it would make a lick of linear sense, haha. Hormones be weird like that. It does remind me that I've always wanted to put together a transition timeline, might do that soon.
Today's cardio day and I took my bike to work today. My bike's got an electric motor, which is handy because we live on a hillside and it's all upwards slopes going back home. So I just turned the electric motor off (so it's like a regular bike, only heavier) and pedaled all the way home. Man, there's this one slope which is way too steep, but it was really good and a great time saver too. I might repeat that next Monday.
Then I got the rest of the Monday program in once I got home. Nothing special, just some situps / reverse situps and biceps crunch.
I skipped the gym today. I stayed up all night and by the time 5am rolled around. I was feeling delirious.
I wouldn't have made it to the gym.
Looking proper jacked, JJ! Good job.
Quote from: DJChameleon on Aug 14, 2023, 05:27 PMI skipped the gym today. I stayed up all night and by the time 5am rolled around. I was feeling delirious.
I wouldn't have made it to the gym.
Yep. Sleep is more important for your health than working out. Can't work out without sleep
Thanks for all the nice comments, fellow forumistas. Not quite a face reveal but first pics I've posted of myself.
No sleep = no gainz. IMO always take the extra rest over squeezing a workout in.
So I felt fully rested and wanted to get my chest day in at the gym. Once I got to the gym I realized that I was a bit weaker than normal. I think I'm getting sick because I was also sweating super easily and harder without doing as much. I didn't even bother doing cardio because I had a lot on my mind. I ended up taking my kitty to never never land right after the gym.
Anyone else experience that? You end up feeling weaker/more sweats when sick and are at the gym?
All year this is the first time that me being sick has lined up with a gym day. Every time I have gotten sick this year it has only been on the weekend and I'm fine by Monday to be back in the gym. So I had no days off from the gym due to illness.
Compound day again today. Everything is pretty much like last session.. except squats which, according to my notes, I seem to have gotten a tiny bit stronger. Maybe. Or it was just a better day? Nah. Must be the beef getting bigger. And bigger.
Aww yeeh, thigh master in the making!! Thiiighs!!!!
Quote from: DJChameleon on Aug 15, 2023, 09:01 PMSo I felt fully rested and wanted to get my chest day in at the gym. Once I got to the gym I realized that I was a bit weaker than normal. I think I'm getting sick because I was also sweating super easily and harder without doing as much. I didn't even bother doing cardio because I had a lot on my mind. I ended up taking my kitty to never never land right after the gym.
Anyone else experience that? You end up feeling weaker/more sweats when sick and are at the gym?
All year this is the first time that me being sick has lined up with a gym day. Every time I have gotten sick this year it has only been on the weekend and I'm fine by Monday to be back in the gym. So I had no days off from the gym due to illness.
Did you eat properly before you went? Lack of hydration? Maybe something to do with diabetes.
Don't think I've ever had what you describe, unless I did literally nothing for two weeks or so then I would feel like how you said but that would be down to losing a bit of fitness.
Quote from: Guybrush on Aug 15, 2023, 09:25 PMCompound day again today. Everything is pretty much like last session.. except squats which, according to my notes, I seem to have gotten a tiny bit stronger. Maybe. Or it was just a better day? Nah. Must be the beef getting bigger. And bigger.
Aww yeeh, thigh master in the making!! Thiiighs!!!!
Nice mate how many squats did you do?
Quote from: jimmy jazz on Aug 15, 2023, 09:44 PMDid you eat properly before you went? Lack of hydration? Maybe something to do with diabetes.
Don't think I've ever had what you describe, unless I did literally nothing for two weeks or so then I would feel like how you said but that would be down to losing a bit of fitness.
Nice mate how many squats did you do?
On Sunday, I think I did 8/8/8 with 30 kgs weights and another 9 for the bar, so that's 39. My kid jumped on my back later in the day because she thought that was fun, so I did 10 x 4 with her on me and that wasn't bad at all (she's roughly 25 kg).
Today, I thought I'd up the amount of reps to 9/9/9 with the same weight, but ended up doing 9/9/12 because I had a bit more to go on. So I figure maybe 10/10/10 on friday 🤔
I know it's not much, but hey.. it feels like progress 🙂
It is progress. If you go too hard early on DOMS can stop you moving about and it isn't fun. It doesn't do long term harm it's just very painful so best to ease your way in.
Keep going mate 💪
Quote from: jimmy jazz on Aug 15, 2023, 09:44 PMDid you eat properly before you went? Lack of hydration? Maybe something to do with diabetes.
I usually exercise on a deficit meaning I don't eat prior to working out especially since I work out between 5am to 7am.
It might be a combination of lack of hydration and possibly the beginnings of coming down with a cold or fever.
Progress is progress Guybrush keep up the good work.
Today's technically a rest day, but I thought I'd start this pull-up program as a side quest where, at first, you do one pull-up every minute. Day one, you do it for four minutes (so four pullups). Day two is six. Day three should be eight. You do three days each week, so let's say Monday, Wednesday, Friday. When it's too easy, you do two pullups every minute instead, etc.
It's from a fitness youtuber, so maybe some of you know it already.
I was only going to do 6 minutes today, but it was too easy so I thought I'd just see how long I could keep doing it. I ended on 19. Nearly had the 20th, but couldn't quite get my chin over the bar.
So now I gotta adjust my goal for day 3 🤔
Tomorrow is mobility day, so looking forward to some yoga time. I can't touch my toes with straight legs, but just wait and see. I'll be sucking my own dick come christmas 💦
Quote from: DJChameleon on Aug 15, 2023, 11:55 PMI usually exercise on a deficit meaning I don't eat prior to working out especially since I work out between 5am to 7am.
It might be a combination of lack of hydration and possibly the beginnings of coming down with a cold or fever.
Progress is progress Guybrush keep up the good work.
I worked on an empty stomach only once in my entire life and it was awful. Didn't have the strength to do anything.
Years ago I did Serge Nubret's pump training for a few months and the first time I did it I had to stop early to eat a very large pizza.
Its a good program BTW if anyone wants to look it up - https://everphysique.com/serge-nubret-training/
Tonight I just did pullups. (15 x 20)
Cool, JJ! Thanks for sharing.
Also, holy shit that's a lot of pullups.
I did situps, reverse situps, some jogging and then just tried to keep up with a random 15 minutes power yoga video which is the most exhausting thing I've tried in years.
So much planking, side planking and over into pushups.
And then you see the woman in the gods damned video isn't even breaking a sweat. Damn.
The under-desk elliptical machine we ordered came in, and I gotta say, it's kind of addictive. I've been doing a lot of writing and paperwork/data entry lately, and all the while I feel drawn to just putting my feet on the pedals and cranking it.
Prior to last week's Covid fiasco, I was 268 pounds and I'm 261 today. I was down to 240 but then I started making a bit heartier dishes for dinner and gained a bunch. Trying to nip that in the bud and get back down there, and the elliptical machine is gonna be a big help I think.
Nice, Mrs. Waffles 🙂
I'm not even sure what an elliptical machine might look like. What is it?
I did my compound set today and had some progress, especially on squats where I seem to get stronger much quicker overall. The difference in my thigh muscles is already very noticeable.. to me anyways. I don't know why, but maybe it's my impeccable squatting form.
BUT while I did have some progression also on bench press (if slight) and maybe pendlay rows (doubtful), I felt relatively exhausted, much more so than before.
I think the reason must be I overate on my own homemade pizza, then fell asleep on the couch for like 40 minutes, then woke up and went straight into the gym. I was still burping and feeling full. I wanted to jog as a warmup, but cut it short as it felt like my right leg wanted to cramp. Then I felt exhausted after each set of reps.
I assume it's just exercise on a full stomach. I'm gonna try to avoid that 😅
It could be what you ate as well. I've lifted after eating cheeseburgers before but it wasn't great.
I will usually have a tin of tuna and a beaker of porridge oats blended with hot milk before I lift.
You guys using anything pre workout? I used to drink a coffee but don't any more cos of anxiety. I just have a cup of tea now and water so I'm hydrated and my piss is clear. These pre workouts are really popular but I don't feel like I need the boost.
I am really pleased to see you are doing well with this BTW Tore 8)
I don't mess with pre workouts. If my blood sugar is low before working out and it needs a bump. I will eat a granola bar but other than that. Nope.
There is this drink called TotalWar that the guy at the front desk recommended that I try but he tells me that if I ever buy one. It's so concentrated that it is best to dilute half into a bottle of water and you will still get the full effect of it.
I had a dentist appointment so I didn't head to the gym but I went yesterday and did my weighted jump rope routine. It's such good cardio for me and makes me feel like I'm actually in a boxing match.
Quote from: jimmy jazz on Aug 18, 2023, 08:23 PMIt could be what you ate as well. I've lifted after eating cheeseburgers before but it wasn't great.
I will usually have a tin of tuna and a beaker of porridge oats blended with hot milk before I lift.
You guys using anything pre workout? I used to drink a coffee but don't any more cos of anxiety. I just have a cup of tea now and water so I'm hydrated and my piss is clear. These pre workouts are really popular but I don't feel like I need the boost.
I am really pleased to see you are doing well with this BTW Tore 8)
Thanks! I'm really pleased myself. I think it's even helping my IBS.
I haven't exercised enough to have set rituals, but if I can, I'd prefer to exercise as soon as I get home from work and before I eat dinner. If I need an energy boost, I figure maybe a glass of juice or something.
Quote from: Guybrush on Aug 18, 2023, 07:55 PMNice, Mrs. Waffles 🙂
I'm not even sure what an elliptical machine might look like. What is it?
(https://i5.walmartimages.com/seo/Cubii-JR2-Seated-Under-Desk-Elliptical-Trainer-8-Adjustable-Magnetic-Resistance-Levels_ebac54fb-a2fd-4a0b-b0a1-1af07bbbcc9d.0cbb1ea7b70dea2f62ba5675f6e29bfc.jpeg)
This is what it looks like, just a little set of pedals that go under my desk.
Good exercise to add to your compounds for upper body.
I just picked any video but they're called dips. Very good. :checkmark:
@Mrs. Waffles thanks for explaining 🙂 that sounds real smart! At least for myself, making exercise easy/super available seems crucial (though you seem more disciplined than me)
Quote from: jimmy jazz on Aug 19, 2023, 11:27 PMGood exercise to add to your compounds for upper body.
I just picked any video but they're called dips. Very good. :checkmark:
Thanks for the tip!
I don't have parallel bars, but dips used to be part of the Tabata program I did for a while some years ago. Then I just used a chair, like this:
(https://hips.hearstapps.com/hmg-prod/images/img-2220-jpg-1571859261.jpg)
.. but I'm not sure this dude would approve of that method. 🤔
You ever used those things to plaster walls?
(https://www.ehmltd.co.uk/uploads/images/zoom/TRO006_7.jpg)
Used to use two of these on the corners of the kitchen work surface to do dips lolz. Two desks would probably work too. Cost about £1 each.
You could actually use these for pushups BTW.
Another great tip 🙂
I have one those, but could get another. I also have a wooden bar and was actually thinking of making some pushup handles myself.. but I already have some in my pull-up thing.
It looks like this:
(https://www.gymgrossisten.no/dw/image/v2/BDJH_PRD/on/demandware.static/-/Sites-hsng-master-catalog/default/dw81fa0e66/Hi-res/a/b/abilica-doorgym-abilica_1.jpg?sw=655&sh=655&sm=fit&sfrm=png)
It's supposed to go in a door frame for pullups, but I can also put it on the floor and use for pushups. I'm not sure the hand placement is optimal, though.
That one is great, you have all the grip options on there. Wide grip pullups, narrow grip, and then chin ups but you also look to be able to do neutral grip pullups too.
Hand placement should be fine for pushups BTW.
Had my best session so far today. When I'd done my exercises for the day, I didn't want it to end so keept going with some basics like pushups, situps and biceps curls.
I looked up time between reps and it was suggested as optimal between 2-3 minutes (for men over 40). I set a timer at two minutes between them and while it seems a lot compared to what I did before (maybe a minute), it actually felt pretty good, so.. will keep doing that.
Feeling strong 💪
Time between reps or time between sets lol?
Quote from: jimmy jazz on Aug 20, 2023, 09:30 PMTime between reps or time between sets lol?
Haha 😅 my bad. Sets, of course!
Taking the day off from the gym. Went to NYC and walked 16k steps on Saturday and 29k steps on Sunday. Super tired from all that walking.
Cycling, pullups, situps with side crunches and reverse situps today. Progress across the board, yo!
I think I may have to temporally separate situps and reverse situps as both exercises engage the lower back.. At least when I do them from an incline which is my usual method.
Doing situps after reverse situps, my lower back starts squealing before my stomach does.
I don't do any ab work tbh. I should to improve core strength but I don't care about having visible abs. It's the only thing I skip on. They do get trained doing other stuff but I should really do something.
Have you tried Bulgarian Split Squats yet
@Guybrush? Give them a go and report back 😲
Quote from: jimmy jazz on Aug 21, 2023, 09:39 PMI don't do any ab work tbh. I should to improve core strength but I don't care about having visible abs. It's the only thing I skip on. They do get trained doing other stuff but I should really do something.
Have you tried Bulgarian Split Squats yet @Guybrush? Give them a go and report back 😲
I'm the same. I don't work on abs either but I do plank every once in awhile. That does cover abs.
Quote from: jimmy jazz on Aug 21, 2023, 09:39 PMHave you tried Bulgarian Split Squats yet @Guybrush? Give them a go and report back 😲
Not yet, but I haven't forgotten them 🙂
I wanted to stick to a smaller set of exercises first basically just to see if/how I progress.
I'll give it a try after compound day tomorrow!
Quote from: Guybrush on Aug 21, 2023, 10:23 PMNot yet, but I haven't forgotten them 🙂
I wanted to stick to a smaller set of exercises first basically just to see if/how I progress.
I'll give it a try after compound day tomorrow!
Good luck. Go easy, keep it to 10 reps no more than 3 sets and report back.
You should feel it 😲 8)
Gonna go to the gym tonight after a four day break, the longest break I've taken since mid May.
Not working out sucks so much. Feeling low energy, sluggish, don't have a sense of mental clarity.
Working out is literally the most important thing in my life these days.
Did the leg press yesterday without proper warmup and pulled a muscle in my knee. A slightly atypical jadis L because normally I'm careful about this kind of thing. Googling "is it safe to work out on ibuprofen"
Thursday, I worked out with my trainer again and we focused on arms today. I felt super weak more than usual, but I haven't really been training with him lately. He just got back from vacation, and I haven't touched arms much by myself. I was struggling. Today (Friday) I'm going to keep it light and just do some cardio. There is a new elliptical machine that lets you do wider strides. I'm going to try that one out again. IT makes me sweat so much that it reminds me of working out on the Stairmaster. I can do the newer elliptical for less time and get more sweat results than if I did my normal 20 mins on my regular elliptical.
What do you guys usually do for warm ups?
For me I will do a few sets with very light weight and gradually build up to the big weight for any compound exercise I do. With RDLs I will stretch first and then work up.
I always start with compounds and finish with isolations so I don't bother warming up for those.
I just did dips last night and then finished with trícep extensions.
A few minutes of stretches and then an acclimation set of 50% of the max weight before every exercise. Yesterday I did the acclimation set but not the stretches and I feel like it's important to stretch your legs before you do something like leg press, where the weights are pretty serious
There are people on YT saying you shouldn't do stretches, like c'mon
So far, I've just jogged a bit for warmup mostly. On Thursday, I did some easy yoga stretching to get started as it was mobility day.
Btw, I forgot to do those special squats! Sorry JJ. I'll try and remember again for Sunday.
About my progress; Squat strength is steadily improving. I'm up to about 45 kgs and may have to add more, but it becomes a practical problem when I don't have a rack. I'll focus instead on making each rep as tough as it can be, I guess.
Ab strength is increasing. Back strength is increasing. Pull-up strength is increasing.
BUT! I'm not making much improvement with benching. There's some, of course, but it feels slow, weak and pitiful compared to my progress in these other exercises.
Is this just me or is slower progress with bench presses a common thing? 🤔 I may have to Google it.
How much progress have you made in bench mate? It's probably normal tbh.
Quote from: Guybrush on Aug 26, 2023, 02:00 AMSo far, I've just jogged a bit for warmup mostly. On Thursday, I did some easy yoga stretching to get started as it was mobility day.
Btw, I forgot to do those special squats! Sorry JJ. I'll try and remember again for Sunday.
About my progress; Squat strength is steadily improving. I'm up to about 45 kgs and may have to add more, but it becomes a practical problem when I don't have a rack. I'll focus instead on making each rep as tough as it can be, I guess.
Ab strength is increasing. Back strength is increasing. Pull-up strength is increasing.
BUT! I'm not making much improvement with benching. There's some, of course, but it feels slow, weak and pitiful compared to my progress in these other exercises.
Is this just me or is slower progress with bench presses a common thing? 🤔 I may have to Google it.
I'd take it a bit slower. Progress in terms of weights is very very gradual and not the most important thing. It's more important to feel the mind-muscle connection and make sure you do everything safely. If you feel like a certain weight is easy for you then sure, but don't rush it.
Quote from: jimmy jazz on Aug 26, 2023, 02:11 AMHow much progress have you made in bench mate? It's probably normal tbh.
I'd have to check the notes to be sure, but I think I started at 30 kgs x 8 reps, then added 5 kg and went down to 3 x 7 reps (no real improvement). All I've improved since then is form, so those 7 x 3s are working nicely now, so will increase reps to 3 x 8.
I'll admit I'm at that weight because I started squatting around there and found it dull to switch the weights around. For squats, I started 3 x 8, then steadily increased to 3 x 12 and have added an extra 10 kgs.
I probably started a bit easy with squats and a bit heavy (for me anyways) with bench 🤔 dropping 5 kgs and aiming for more reps might be better?
Quote from: jimmy jazz on Aug 25, 2023, 01:14 PMWhat do you guys usually do for warm ups?
When I work out with my trainer, we just do warmups on certain machines but its like lighter weight for two sets then bump up the weight for two more sets.
Quote from: Guybrush on Aug 26, 2023, 08:33 AMI'd have to check the notes to be sure, but I think I started at 30 kgs x 8 reps, then added 5 kg and went down to 3 x 7 reps (no real improvement). All I've improved since then is form, so those 7 x 3s are working nicely now, so will increase reps to 3 x 8.
I'll admit I'm at that weight because I started squatting around there and found it dull to switch the weights around. For squats, I started 3 x 8, then steadily increased to 3 x 12 and have added an extra 10 kgs.
I probably started a bit easy with squats and a bit heavy (for me anyways) with bench 🤔 dropping 5 kgs and aiming for more reps might be better?
Yes if you feel comfortable then increase reps. Remember don't use collars or clips on your barbell when benching in case you fail and can't get it off you. Also look at the roll of shame and learn how to do that.
Messing with weights for each exercise is annoying, maybe you could do squats and bench on different days?
How long have you been lifting now mate?
Quote from: jimmy jazz on Aug 28, 2023, 12:09 AMYes if you feel comfortable then increase reps. Remember don't use collars or clips on your barbell when benching in case you fail and can't get it off you. Also look at the roll of shame and learn how to do that.
Messing with weights for each exercise is annoying, maybe you could do squats and bench on different days?
How long have you been lifting now mate?
I'm in my third week and have had 8 compound workouts so far where bench is one of my exercises.
Today I did feel like I'd had some progress because I upped from 7 reps to 3 x 8 and it was perfectly fine. The progress is just a little slower, but I think I'll up to 3 x 9 next time. Possibly, bench presses have been a little less intense because I don't wanna get choked or hurt by the bar and so I've been a little more careful when approaching failure. I'll check out the roll of shame.
My wife also did my compound set today (she got inspired and finally started) with less weights on. I used her settings for some burn reps after my main workout, just getting as many reps in as I could with those lower weights. As a result, I feel more sore/spent, though I'm unsure what the science would say about it in terms of building muscle.
I also tried the Bulgarian split squats. They were great! Did 3 x 15 on both legs and felt spent afterwards. I'll feel them tomorrow still, I'm sure. I discovered that my left leg is a little weaker than my right, but I'm guessing that's normal.
Yes mate that's normal. I suggest starting with your weaker side, that's what I do. Which is my left side also.
Enjoying reading your progress, keep going mate. As long as your muscle aren't too sore and you're comfortable what you're doing feel free to increase. You'll pick up the hang of it as you go along and you'll know when enough is enough and when to add weight or whatever.
So question, do you guys feel tired after doing a heavy workout?
It's strange because before working out most people say they feel sluggish and have more energy when they start a workout routine but whenever I work out with my trainer and he really pushes me. I feel super tired.
It's probably from the new tears in muscles as it is growing but man I feel drained so much lately.
Also I saw this guy that I was going to compliment because he looked like a brick house and super stocky. I asked how much did he bench and homeboy tried to tell me it was all calisthenics. I told myself bullshit he benches AND uses steroids. I didn't give him a compliment at all.
He was way too stocky to look the way he did from strictly pull ups and push ups. His body looked like he was cutting weight for a competition super bulky though.
I can feel tired before working out but once I'm a few sets in I feel good. I'm usually exhausted after a workout especially if I'm doing legs. They really take it out of me.
Tired is good but it's important to make sure it's not a painful chore, you know? Otherwise your motivation will drop, no matter how much you know that you must go on for your health.
Tore, it does sound a bit like you have an expectation of quick and uninterrupted progress. The main thing is consistency, developing mind-muscle connection, making sure your form is always on point. Once you have those down, the increase in weights follows naturally.
Quote from: jadis on Aug 28, 2023, 08:03 AMTired is good but it's important to make sure it's not a painful chore, you know? Otherwise your motivation will drop, no matter how much you know that you must go on for your health.
Tore, it does sound a bit like you have an expectation of quick and uninterrupted progress. The main thing is consistency, developing mind-muscle connection, making sure your form is always on point. Once you have those down, the increase in weights follows naturally.
I have had quick, uninterrupted progress, just not in every exercise.
Looking at studies, as far as I can see, gains/progress from exercise is dramatic the first few months and then the slopes start to even out. I understand I'm at a place where the slope is steep and that if I can turn this into a lasting lifestyle change, progress will slow down or even stop at some point. I'm also in my 40s.
I'm not actually worried about progress as much as it may seem here. What I'm most interested in is not getting hurt because I fear a prolonged break could change me back into a slob and I want to find motivations to keep me going. Getting a sexier bod is just the easiest one right now 😄 but more importantly for the long run, just being healthy and feeling better (my mood has improved) will be enough for me, I hope.
Yep. Great, then you already know what I was saying.
Is there a gym in your town btw?
Quote from: jadis on Aug 28, 2023, 06:41 PMYep. Great, then you already know what I was saying.
Is there a gym in your town btw?
There are several, but I haven't gone to one since I became a parent. I also okayed buying gym equip for one of the empty rooms in our biggest wastewater facility and gave it a small yearly budget. The guys have been buying stuff over the years. I checked that out last week. It looks pretty good, so I'll see if I can spend some time there between office hours and having to pick up the kids.
There's a couple of rowing machines, a huge range of manuals and a really neat rack thing where a bar is locked in these tracks and you can easily secure it at whatever height with these attached hooks thingies. A little hard to explain, but probably common in gyms. It looks like just the thing for squats.
Today, I swam a kilometre in the pool. My daughter has a swim course, so we brought the whole fam and I got tome off from dad duties to swim a bit. I'd forgotten goggles, but it was still really good. It felt like it was going to be hard at first, but then I found a rhythm and I felt like I could keep going for quite a while.
There was a guy there, quite hot and with a super trained upper body. Big arms and chest, yet lean. His legs were kinda like mine, though, so a little unproportional 😄
Still an impressive physique.
Been doing a PPL split for the past two years or so, best split for me so far. I like working out almost every day but don't like long workouts so this is perfect for me. Focus on compounds (squat, deadlift, bench press, overhead press, rows, pull ups) with a bit of isolation after that. Have a workout room in my cellar now with a proper squat rack, helps a lot.
Quote from: Guybrush on Aug 28, 2023, 08:40 PMThere are several, but I haven't gone to one since I became a parent. I also okayed buying gym equip for one of the empty rooms in our biggest wastewater facility and gave it a small yearly budget. The guys have been buying stuff over the years. I checked that out last week. It looks pretty good, so I'll see if I can spend some time there between office hours and having to pick up the kids.
There's a couple of rowing machines, a huge range of manuals and a really neat rack thing where a bar is locked in these tracks and you can easily secure it at whatever height with these attached hooks thingies. A little hard to explain, but probably common in gyms. It looks like just the thing for squats.
If I were you I'd check them out to see if there's one with an experienced and friendly trainer who can check your form and give you tips, for instance with the exercise where you feel your progress is relatively slow. But emphasis on if
I were you... cause I enjoy the social aspect of the gym, esp right now that my social life is pretty limited. And since I don't know anything about the anatomy and physics behind it, I don't trust myself to get everything right even with the exercises I know inside out.
But since you are science-oriented and treat working out as "me time" maybe you don't need to.
Quote from: grindy on Aug 29, 2023, 05:55 AMBeen doing a PPL split for the past two years or so, best split for me so far. I like working out almost every day but don't like long workouts so this is perfect for me. Focus on compounds (squat, deadlift, bench press, overhead press, rows, pull ups) with a bit of isolation after that. Have a workout room in my cellar now with a proper squat rack, helps a lot.
Nice work. I'm doing PPL but I added an extra day for calves and shoulders because they weren't getting hit enough during their days.
One of the benefits of training alone or at home is you can strip down to your underpants. Really prefer it.
Quote from: jimmy jazz on Aug 30, 2023, 10:15 PMNice work. I'm doing PPL but I added an extra day for calves and shoulders because they weren't getting hit enough during their days.
One of the benefits of training alone or at home is you can strip down to your underpants. Really prefer it.
Calves are probably my biggest weak point. I do single leg calf raises twice a week really emphasizing the eccentric and stretch but due to my build and insertions they still look really small. What do you do for them?
Quote from: grindy on Aug 30, 2023, 10:32 PMCalves are probably my biggest weak point. I do single leg calf raises twice a week really emphasizing the eccentric and stretch but due to my build and insertions they still look really small. What do you do for them?
Same but with weight also, on a slant board. I've seen people say doing them every other day helps them but I haven't tried that and don't know if I care about them enough to do that.
Quote from: jadis on Aug 29, 2023, 08:40 PMIf I were you I'd check them out to see if there's one with an experienced and friendly trainer who can check your form and give you tips, for instance with the exercise where you feel your progress is relatively slow. But emphasis on if I were you... cause I enjoy the social aspect of the gym, esp right now that my social life is pretty limited. And since I don't know anything about the anatomy and physics behind it, I don't trust myself to get everything right even with the exercises I know inside out.
But since you are science-oriented and treat working out as "me time" maybe you don't need to.
I don't want or need it for the social aspect. But before I became a parent, I probably would've done as you suggested. Now I feel like I need to find ways to make effective use of time.
About saving time, I tried an alternative way of doing biceps curls today. You may all be familiar with it already.
You start a higher weight and do reps until failure, then go to a slightly lighter weight and do reps until failure, etc. There's no pause in between changing weights
I tried manuals at 15 kg, then 12,5 kg, then 10, 8, 6 and 4 though the last one or two felt a little pointless.
The YouTube video I saw suggested doing this no more than once per workout, so one set. It's a crazy set, though. I never felt that sort of intensity just doing biceps curls before.
I might see if I can transfer that philosophy to some of my other exercises, though it definitely helps to have a while bunch of weights/manuals for this.
Quote from: grindy on Aug 29, 2023, 05:55 AMBeen doing a PPL split for the past two years or so, best split for me so far. I like working out almost every day but don't like long workouts so this is perfect for me. Focus on compounds (squat, deadlift, bench press, overhead press, rows, pull ups) with a bit of isolation after that. Have a workout room in my cellar now with a proper squat rack, helps a lot.
Yeah I don't like long workouts either. My trainer has a program that makes my workout the most efficient with the shortest time. So we aren't there for a long time. It's usually 30 to 40 mins. then we are done.
Quote from: jadis on Aug 29, 2023, 08:40 PMIf I were you I'd check them out to see if there's one with an experienced and friendly trainer who can check your form and give you tips, for instance with the exercise where you feel your progress is relatively slow. But emphasis on if I were you... cause I enjoy the social aspect of the gym, esp right now that my social life is pretty limited. And since I don't know anything about the anatomy and physics behind it, I don't trust myself to get everything right even with the exercises I know inside out.
But since you are science-oriented and treat working out as "me time" maybe you don't need to.
Yeah I end up using the gym as a social space too. Pre and post workout mostly, I end up talking to the front desk person along with a few people that come in that's how I ended up getting a podcast started. My podcast is from a guy that I met from the gym and some of the people that we see come in are going to be our guests. I'm pretty much the producer of the podcast.
Quote from: Guybrush on Aug 30, 2023, 10:55 PMI don't want or need it for the social aspect. But before I became a parent, I probably would've done as you suggested. Now I feel like I need to find ways to make effective use of time.
About saving time, I tried an alternative way of doing biceps curls today. You may all be familiar with it already.
You start a higher weight and do reps until failure, then go to a slightly lighter weight and do reps until failure, etc. There's no pause in between changing weights
I tried manuals at 15 kg, then 12,5 kg, then 10, 8, 6 and 4 though the last one or two felt a little pointless.
The YouTube video I saw suggested doing this no more than once per workout, so one set. It's a crazy set, though. I never felt that sort of intensity just doing biceps curls before.
I might see if I can transfer that philosophy to some of my other exercises, though it definitely helps to have a while bunch of weights/manuals for this.
I do something similar but I go up instead of down and I do a specific number of reps. So I start with 20 lbs and do 15 reps then 30 lbs and 12 reps 40 lbs and 10 reps etc until I get down to 6 reps.
Quote from: Guybrush on Aug 30, 2023, 10:55 PMAbout saving time, I tried an alternative way of doing biceps curls today. You may all be familiar with it already.
You start a higher weight and do reps until failure, then go to a slightly lighter weight and do reps until failure, etc. There's no pause in between changing weights
I tried manuals at 15 kg, then 12,5 kg, then 10, 8, 6 and 4 though the last one or two felt a little pointless.
The YouTube video I saw suggested doing this no more than once per workout, so one set. It's a crazy set, though. I never felt that sort of intensity just doing biceps curls before.
I might see if I can transfer that philosophy to some of my other exercises, though it definitely helps to have a while bunch of weights/manuals for this.
Yes it's called a drop set. Very good tactic to bust through a plateau or for the pump.
There is other stuff you can do like forced negatives (https://m.youtube.com/watch?v=cbvarT0YoNw), supersets (https://m.youtube.com/watch?v=nQAh7m4xsMo&pp=ygUUU2Nvb2J5IGNoZXN0IHdvcmtpdXQ%3D), pyramid sets (which is what
@DJChameleon just described) or just high volume (https://m.youtube.com/watch?v=XwSJy-S6oXI&pp=ygUTYmVzdCBjaGVzdCB3b3Jrb3V0IA%3D%3D).
Also yes, you can definitely do drop sets with most exercises. It's more difficult training alone though obviously.
Perfect! Thanks for your tips and helping out with the terminology 🙂
Quote from: Guybrush on Aug 31, 2023, 06:36 AMPerfect! Thanks for your tips and helping out with the terminology 🙂
Another intensity technique you might want to try are myoreps. You use a weight you can do around 15-20 reps with and go to or very close to failure. You rest for a few breaths and do another set and then another and so on. Those minisets will be somewhere around 5 reps and you will be able to do fewer and fewer reps. You can either do a fixed amount of those minisets or go until you cannot do more than a fixed number of reps per set (let's say 1 or 2). I prefer those to drop sets because changing weights is a hassle for me.
Quote from: jimmy jazz on Aug 30, 2023, 10:34 PMSame but with weight also, on a slant board. I've seen people say doing them every other day helps them but I haven't tried that and don't know if I care about them enough to do that.
I do them on a stack of plates for that sweet painful stretch.
Yeah, calves can recover very quickly and you are supposedly even able to work them every day. But I also don't care enough, even if I sometimes look like I skip leg day when wearing shorts.
Brilliant grindy! Maybe I'll save that for when I'm toning next year's summer bod 😅
Quote from: DJChameleon on Aug 31, 2023, 12:25 AMYeah I don't like long workouts either. My trainer has a program that makes my workout the most efficient with the shortest time. So we aren't there for a long time. It's usually 30 to 40 mins. then we are done.
Yeah I end up using the gym as a social space too. Pre and post workout mostly, I end up talking to the front desk person along with a few people that come in that's how I ended up getting a podcast started. My podcast is from a guy that I met from the gym and some of the people that we see come in are going to be our guests. I'm pretty much the producer of the podcast.
I do something similar but I go up instead of down and I do a specific number of reps. So I start with 20 lbs and do 15 reps then 30 lbs and 12 reps 40 lbs and 10 reps etc until I get down to 6 reps.
What's your program like? Would be interested to see everyone's program actually.
Mine's pretty basic.
I usually switch the order of the big movements on each of the two days and make the first movement of the day heavier than when I do it second.
Pull day: Barbell Rows and (weighted) pull ups, after that a superset of either cable curls and face pulls or band pull aparts and incline curls. I also superset calves with one of the big movements.
Push day: Bench press (barbell or dumbbell on an incline bench), overhead press and a superset of either french press and lateral raises or cable pushdown and cable upright row. Also supersetting some neck training in there.
Legs: Squats (normal ones and Tom Platz style narrow stance squats on a slant board to really target the quads), deadlifts (conventional or Romanian) and back extensions on both days for that sweet-ass sweet ass.
Grindy when you are doing your squats and bench what sort of weights are you using and for how many reps?
Also I'm assuming you train alone, you use the clips when benching?
Quote from: jimmy jazz on Aug 31, 2023, 11:50 PMGrindy when you are doing your squats and bench what sort of weights are you using and for how many reps?
Also I'm assuming you train alone, you use the clips when benching?
My weights are really unimpressive. Currently I do normal squats for three sets of 8 with 82,5 kg and narrow stance squats with slant board and squat shoes for three sets of 10 with 72,5 kg. As for barbell bench press I do three sets of nine with 67,5 kg.
I also usually do a rest pause set of 20 reps after heavier sets as kind of a down set do add a bit of volume and as technique work.
I used to do one day with rep ranges between 4 and 6 and one with around 10, but I managed to hurt my knee and elbow simultaneously last autumn which really set me back and screwed up my progress and I dialed back the intensity a bit after that. I'm fine now though and I'll by slowly lowering my rep ranges in the next weeks and months.
I have a squat rack and I do my bench presses in there as well which really helps. I used to be somewhat scared to really go to failure on those lifts before but now it feels really safe.
How about you? What are your reps and weights? Do you deadlift? Deadlift is probably my most successful lift with three sets of five reps with 125,5 kg, which is obviously still not particularly impressive but at least better than my poverty bench.
Around the 100kg mark for squats. I did 120kg for three sets of 10 last night but I usually wouldn't do reps that low for legs. Normally around 20.
Bench is around 100kg but reps a lot lower, 4-6 for a heavy session.
I do RDL but not standard deadlifts. Around 100kg there as well.
How come you're at 70kg for bench, safety reasons?
Quote from: jimmy jazz on Sep 01, 2023, 01:15 PMAround the 100kg mark for squats. I did 120kg for three sets of 10 last night but I usually wouldn't do reps that low for legs. Normally around 20.
Bench is around 100kg but reps a lot lower, 4-6 for a heavy session.
I do RDL but not standard deadlifts. Around 100kg there as well.
How come you're at 70kg for bench, safety reasons?
Nice numbers, I hope to get there in 1-2 years.
I'm generally pretty weak and due to being quite tall and slender, with long arms I'm not really build for bench. Plus I've been starting from scratch several times due to injuries or just being inconsistent with training. But I'm optimistic that I'll get to 100 kg soon at least for one rep, currently I'm probably somewhere around 85-90kg for one rep.
I have a chest day, a back day, a shoulders day and a legs day. I do lots of isolation, really enjoy those.
I'm benching around 80 now (4 reps), down from a pre-pandemic peak of almost 100
My best deadlift has never been significantly higher than my bench, I don't remember ever crossing the 100 kg mark. It was never one of my faves so you could say I neglected it. I only very recently resumed doing them after the pandemic and I decided to start from scratch to work on coordination and mind-muscle connection.* Not sure I've ever really "gotten" this exercise though I've always loved the burst of energy you get good back exercises.
I'm as far from "ego-lifting" as it comes though, I think. What I want from the gym is to feel energized, focused, in touch with my body and those kind of things.
*On the subject of mind-muscle connection, my current struggle at the gym is working out without my earbuds and my favorite radio shows. Cause part of why I love isolation is that you don't have to be as totally focused as you are during deadlifts or bench. It's fun when there are people I like there, like one of the junior trainers I'm friendly with. But on certain hours during the day it's like a social club for annoying people and hearing the conversations (a lot of which are in Russian) makes me wanna die.
Quote from: jadis on Sep 01, 2023, 03:23 PMI have a chest day, a back day, a shoulders day and a legs day. I do lots of isolation, really enjoy those.
I'm benching around 80 now (4 reps), down from a pre-pandemic peak of almost 100
My best deadlift has never been significantly higher than my bench, I don't remember ever crossing the 100 kg mark. It was never one of my faves so you could say I neglected it. I only very recently resumed doing them after the pandemic and I decided to start from scratch to work on coordination and mind-muscle connection.* Not sure I've ever really "gotten" this exercise though I've always loved the burst of energy you get good back exercises.
I'm as far from "ego-lifting" as it comes though, I think. What I want from the gym is to feel energized, focused, in touch with my body and those kind of things.
*On the subject of mind-muscle connection, my current struggle at the gym is working out without my earbuds and my favorite radio shows. Cause part of why I love isolation is that you don't have to be as totally focused as you are during deadlifts or bench. It's fun when there are people I like there, like one of the junior trainers I'm friendly with. But on certain hours during the day it's like a social club for annoying people and hearing the conversations (a lot of which are in Russian) makes me wanna die.
What exercises do you do on the various days? This is quite an unusual split imo, especially having a separate shoulder day.
I dunno what the different pullups and pulldowns I'm doing are called in English lol
The head coach is the one who designing individual programs for everyone and they are small diagrams showing the motion rather than verbal descriptions. Also he's Russian and all my previous trainers were Francophone
I should have an old program somewhere in my stuff but don't know if I'm going to find it in the two days I've got here (I'm flying to France for a month on Sunday)
Quote from: jadis on Sep 01, 2023, 05:12 PMI dunno what the different pullups and pulldowns I'm doing are called in English lol
The head coach is the one who designing individual programs for everyone and they are small diagrams showing the motion rather than verbal descriptions. Also he's Russian and all my previous trainers were Francophone
I should have an old program somewhere in my stuff but don't know if I'm going to find it in the two days I've got here (I'm flying to France for a month on Sunday)
If your program works for you and you're having fun and progressing then that's the most important thing but tbh the more I hear about your trainer the more sus he seems. Making things needlessly complicated is charlatan 101. Strength and hypertrophy training, especially for beginners, shouldn't be particularly complicated and should mostly rely on basic exercises. Obviously everybody and every body are somewhat different and one can always play around with stances, grip widths etc. but a pulldown is a pulldown no matter whether you do it with a wide or narrow grip, underhand or overhand etc.
Respectfully, who are you to say that?
Like, what's your expertise?
I'm not a beginner btw
Quote from: jimmy jazz on Sep 01, 2023, 01:15 PMAround the 100kg mark for squats. I did 120kg for three sets of 10 last night but I usually wouldn't do reps that low for legs. Normally around 20.
Bench is around 100kg but reps a lot lower, 4-6 for a heavy session.
I do RDL but not standard deadlifts. Around 100kg there as well.
How come you're at 70kg for bench, safety reasons?
Holy shit, I just realized that you said that you usually train squats with 20 reps. That is insane. This is taxing af and requires a lot of willpower. Props.
Quote from: grindy on Sep 01, 2023, 09:02 PMHoly shit, I just realized that you said that you usually train squats with 20 reps. That is insane. This is taxing af and requires a lot of willpower. Props.
Thank you mate.
I prefer higher reps for legs. I've done heavy with low/moderate with high and my legs respond better with higher reps.
And yes it is very hard.
Quote from: jadis on Sep 01, 2023, 07:38 PMRespectfully, who are you to say that?
Like, what's your expertise?
I'm not a beginner btw
My expertise is being generally very interested in this stuff and reading and watching a lot about it, although I understand that my meek numbers might make me seem somewhat unreliable.
There are various definitions of what beginners/intermediates/advanced lifters are. This can be tied to both strength and years of proper training. I assumed you are a beginner due to your numbers and because I read somewhere that you haven't been lifting that long. It wasn't meant as an insult and I'd consider myself a beginner as well, although I have trained in some way for over twenty years now and have accrued a fair bit of knowledge, if I may say so myself. I haven't been consistent though and have trained stupidly and followed lots of shitty advice and marketing gurus when I was younger.
I've been working out for ~15 years, relatively consistently though often pretty lazily. Never been driven with regards to numbers, I just like feeling good.
I haven't seen any beginners benching almost 100kg though. Nothing to write home about, clearly, but not a beginner's weight.
I've developed pretty good form from working with good trainers but I'm aware that there's a limit to my understanding of the mechanics behind how exercises work because I don't know anatomy.
The head trainer at my current gym is an exceptionally knowledgeable guy. He doesn't "complicate" things, he gives very specific instructions adapted to each trainee. He has professional sportspeople coming from afar to train with him and he also does wonders with older people who need to recover after strokes or car accidents.
What you said did sound slightly patronizing to me.
Sorry, I misunderstood your training history. And 100kg bench is certainly quite nice and I'm not knocking it but I've also known naturally strong guys achieve it after a few months of training.
Didn't mean to be patronising, just saw a potential red flag and pointed it out but of course I could be very wrong. As previously stated, the most important thing is that you like your program and have good results and if you do, then who cares what I think.
All good man
I'm surprised how protective I got of my trainer, maybe he's becoming something of a father surrogate to me, who knows
In general, this summer working out has become more important to me than ever, for a few reasons (like having a couple of stressors). But it's still all about making myself feel better and getting out of my head, not any goals or gains.
Very excited to get to train in a new gym starting next week cause I'll be in Nice for the month.
Quote from: jadis on Sep 02, 2023, 10:58 AMAll good man
I'm surprised how protective I got of my trainer, maybe he's becoming something of a father surrogate to me, who knows
In general, this summer working out has become more important to me than ever, for a few reasons (like having a couple of stressors). But it's still all about making myself feel better and getting out of my head, not any goals or gains.
Very excited to get to train in a new gym starting next week cause I'll be in Nice for the month.
*insert obligatory "nice" pun*
I love training from home and don't think I'll ever change that but it's super exciting to train in a new environment for some time. I love training in hotel gyms when on holiday. They are usually pretty shitty and I love the challenge of jury rigging whatever's there to still suit my needs and program. I was staying in a hotel in August with a gym that didn't have any kind of vertical pull possibilities but I managed to use a (terrible) machine cable press for one armed pulls by bending over 90 degrees and it was the best lat activation I've felt in a long time.
Quote from: grindy on Aug 31, 2023, 07:58 AMWhat's your program like? Would be interested to see everyone's program actually.
Mine's pretty basic.
I usually switch the order of the big movements on each of the two days and make the first movement of the day heavier than when I do it second.
Pull day: Barbell Rows and (weighted) pull ups, after that a superset of either cable curls and face pulls or band pull aparts and incline curls. I also superset calves with one of the big movements.
Push day: Bench press (barbell or dumbbell on an incline bench), overhead press and a superset of either french press and lateral raises or cable pushdown and cable upright row. Also supersetting some neck training in there.
Legs: Squats (normal ones and Tom Platz style narrow stance squats on a slant board to really target the quads), deadlifts (conventional or Romanian) and back extensions on both days for that sweet-ass sweet ass.
I let my trainer remember the exact exercises that I do so I can't like go into detail because we switch it up pretty often but I have chest days on Monday, Tuesday is usually cardio I switch between 20 mins on elliptical and 18 mins jumping rope with a weighted jump rope. 3 mins jumping then 30 second break and back to it. I take off Wednesdays and on Thursdays back to working with my trainer. I switch between Arms day, Shoulder/legs day and back day. He asks me what I want to do and I usually base it off of what I haven't done in awhile. So this past Thursday I ended up doing Shoulder/Leg day. Fridays is my second cardio day for the week then I'm done. I take the weekends off and only do my 20 minute morning walk. I do that almost everyday regardless of if I'm at the gym or not.
Yeah having a day for just shoulders seems weird to me when I heard Jadis mention that. If I'm doing shoulders I tie it in with leg day.
I didn't know the name of it until Jimmy mentioned it but on Chest days I do the pyramid sets with dumbbells, I do this machine that's like for chests where you open your arms and close them. No idea what it's called. I also do cable pull downs while standing in like a T shape for the starting position.
QuoteI do this machine that's like for chests where you open your arms and close them. No idea what it's called.
Machine fly?
@DJChameleon
I posted my own weekly program a while back, but the basics are squats, bench presses and pendlay row, something that I do 3 days a week. Then I have a mobility day where I do yoga and stretches and also a cardio day where I'm not too concerned with the specifics. I've been riding my bike, but last time I did a km just swimming in the local pool hall.
I've added chin-ups, abs and back workouts and various experiments that I toss in there.
I just started and am only 3-4 weeks in. The physical changes are already very noticeable, at least to me.
The weights I'm at are still puny compared to what you guys are doing and I also haven't figured them quite out. I've been doing moderate amounts of reps, so mostly in the 8-12 range. If I feel like I can do more than 3 x 12, I up the weight and aim for something like 3 x 8. If I end up at 3 x 7, that's fine.
Currently, squats are at 50 kg. I just increased, so did a careful 6/6/10 yesterday, which is currently how I calibrate. If I feel like it was a bit easy, I go until failure on the last set, so 6/6/10 means maybe I should aim for 8/8/8 next time.
Bench presses are a lot less, like I think I was at 30 or 35kgs for 7 or 8 reps.
Pendlay rows I think I did at the same weight as bench and can't quite remember the reps. I think I should increase, but I feel like form suffers long before failure on pendlay rows in particular (at least for me) so that one's a little tricky. My general goal is to ofc to only use the muscles for the exercise and lift the bar up to where it touches my chest in the boob area.
Anyways, this is turning into a rant 🙂
As I'm nearing a month on my program, I'm thinking of changing it up a bit. Maybe get some 3-5 rep sets in there? I'm already doing some burn sets where I just go until failure with lighter weights, so I got some high reps in there too, but haven't done any low reps.
Yes you could definitely try that.
I'd say you're probably past the point of getting DOMS to the point where you legitimately can't move for days (unless you're doing absolutely ridiculous volume) so if you feel comfortable increasing volume or weight go for it.
Just my advice:
Don't go below 10 reps for squats. By this I mean use a weight that you can comfortably do 10 clean reps. In my opinion if you're lower than that it's dangerous especially for a home lifter. You say you're at 50kg for squats so you could also increase your reps to 15 and add more sets. Say five sets. Always leave one rep in the tank for safety reasons.
Also, if you're going to do low reps and heavy weight for bench then don't use the clips/collars so if you fail you aren't going to kill yourself.
And make sure to do a warm up set or two with light weight before going into the heavy weight.
Be safe!
BTW, you're not imagining things, you can definitely notice changes in your body after a month. Other people might not though so you'll need to keep going if you want random women (and men) to approach you in the street and demand that you enter them.
Thanks again,
@jimmy jazz ! I'll keep your advice in mind, especially about squats. I've already figured I should try to do them at work instead as it seems much safer there on the rack where the bar only moves straight up and can be locked at any height with a flick of the wrist. It seems so much safer, plus I can't harm my wooden floor
Quote from: DJChameleon on Sep 02, 2023, 03:35 PMI let my trainer remember the exact exercises that I do so I can't like go into detail because we switch it up pretty often but I have chest days on Monday, Tuesday is usually cardio I switch between 20 mins on elliptical and 18 mins jumping rope with a weighted jump rope. 3 mins jumping then 30 second break and back to it. I take off Wednesdays and on Thursdays back to working with my trainer. I switch between Arms day, Shoulder/legs day and back day. He asks me what I want to do and I usually base it off of what I haven't done in awhile. So this past Thursday I ended up doing Shoulder/Leg day. Fridays is my second cardio day for the week then I'm done. I take the weekends off and only do my 20 minute morning walk. I do that almost everyday regardless of if I'm at the gym or not.
Yeah having a day for just shoulders seems weird to me when I heard Jadis mention that. If I'm doing shoulders I tie it in with leg day.
I didn't know the name of it until Jimmy mentioned it but on Chest days I do the pyramid sets with dumbbells, I do this machine that's like for chests where you open your arms and close them. No idea what it's called. I also do cable pull downs while standing in like a T shape for the starting position.
Isn't it difficult to ensure progressive overload and keep track of progress when constantly switching up exercises? Or do you have some basic compounds and just switch up some isolations or do small variations like changing grip etc.?
Quote from: jimmy jazz on Sep 02, 2023, 09:51 PMMachine fly? @DJChameleon
Yes Machine fly is probably the name. I use that as my warm up on chest days.
Quote from: Guybrush on Sep 03, 2023, 01:12 AMI posted my own weekly program a while back, but the basics are squats, bench presses and pendlay row, something that I do 3 days a week. Then I have a mobility day where I do yoga and stretches and also a cardio day where I'm not too concerned with the specifics. I've been riding my bike, but last time I did a km just swimming in the local pool hall.
I've added chin-ups, abs and back workouts and various experiments that I toss in there.
I just started and am only 3-4 weeks in. The physical changes are already very noticeable, at least to me.
The weights I'm at are still puny compared to what you guys are doing and I also haven't figured them quite out. I've been doing moderate amounts of reps, so mostly in the 8-12 range. If I feel like I can do more than 3 x 12, I up the weight and aim for something like 3 x 8. If I end up at 3 x 7, that's fine.
Currently, squats are at 50 kg. I just increased, so did a careful 6/6/10 yesterday, which is currently how I calibrate. If I feel like it was a bit easy, I go until failure on the last set, so 6/6/10 means maybe I should aim for 8/8/8 next time.
Bench presses are a lot less, like I think I was at 30 or 35kgs for 7 or 8 reps.
Pendlay rows I think I did at the same weight as bench and can't quite remember the reps. I think I should increase, but I feel like form suffers long before failure on pendlay rows in particular (at least for me) so that one's a little tricky. My general goal is to ofc to only use the muscles for the exercise and lift the bar up to where it touches my chest in the boob area.
Anyways, this is turning into a rant 🙂
As I'm nearing a month on my program, I'm thinking of changing it up a bit. Maybe get some 3-5 rep sets in there? I'm already doing some burn sets where I just go until failure with lighter weights, so I got some high reps in there too, but haven't done any low reps.
Sounds like an overall sensible approach!
Some thoughts:
-Definitely try going a bit closer to failure. You don't need to go all out but generally you should be able to do less on the second and third set not more. The fact that you can do so much more on the last set shows that you are very far away from failure on the first ones and there is quite little growth stimulus from that. Generally I'd go to failure or one rep shy of it on isolations and maybe 2-3 reps shy of failure on compounds especially if you don't have safeties. But figuring out where failure is for oneself takes some time anyway.
-If you're doing abs I'd recommend doing one or maybe two exercises and not doing too many reps, use some weights if you need. There is so much X minute ab workout bullshit floating around that is completely unnecessary with too many variations and too many reps. It's mostly a waste of time.
Quote from: grindy on Sep 03, 2023, 09:04 AMIsn't it difficult to ensure progressive overload and keep track of progress when constantly switching up exercises? Or do you have some basic compounds and just switch up some isolations or do small variations like changing grip etc.?
No clue really my trainer keeps track of the numbers that I do and how much weight I should do at each machine. All I know is that I'm always pushing myself til fatigue and he makes sure to up the weight consistently. Especially after the first two sets on any machine.
Just came back from a quick compound set and I'm at:
- 10 x 3 squats with 50 kg (okay, briefly a little light headed after, but was fine)
- 10 x 3 pendlay rows with 40 kg (okay, but I don't touch boobs with bar on all reps in last set)
- 7 x 3 bench presses with 40 kg (last two are rough)
Trying to do these at work has confused me some, but looking at the numbers, I think the bar without weights is about 10 kgs more at work? Even though that sounds a lot.
It's a little heavier as it's 50 vs my 25 diameter. It's locked in a rail with a chain on either side, so you have to push and pull this chain mechanism as well. Lastly, it only moves perfectly straight up and down ad I suspect that can also make it feel heavier.
So I felt kinda weak down there 😅 here at home, it's fine again.
By the way, I didn't see your reply earlier,
@grindy , but thanks a lot for your tips :) I'll take them to heart, especially the one about abs (and today iscardio & abs-day).
About abs, something that annoys me is that every ab exercise turns to pain in my lower back before I really feel an ab-burn. This goes for incline situps, but also for stuff like leg ups (where I just lie on my back and lift my legs straight up). I'd love to find something heavy that is more comfortable, but failing that I guess I may try incline situps with a heavy manual in my arms.
Quote from: Guybrush on Sep 04, 2023, 09:12 AMBy the way, I didn't see your reply earlier, @grindy , but thanks a lot for your tips :) I'll take them to heart, especially the one about abs (and today iscardio & abs-day).
About abs, something that annoys me is that every ab exercise turns to pain in my lower back before I really feel an ab-burn. This goes for incline situps, but also for stuff like leg ups (where I just lie on my back and lift my legs straight up). I'd love to find something heavy that is more comfortable, but failing that I guess I may try incline situps with a heavy manual in my arms.
I used to have the same issue and the reason was that my abs were to weak and therefore I used to compensate with my hip flexors which are attached to the lower back on one end. Try really focusing on contracting your abs and nothing else, not just moving your torso/legs/etc. from point A to B. This did it for me once I got familiar with feeling the muscle and got a bit stronger.
For my fellow meatheads:
If you haven't seen it, I recommend this:
https://watchdocumentaries.com/pumping-iron/
Pumping Iron.
A classic and you have to see it if you lift, imo. It will inspire you and motivate you and educate you. It's a great docufilm.
I love the 70s era bodybuilders. They are not like that any more. Just look at these incredible physiques:
(https://www.x-rep.com/wp-content/uploads/2020/01/FrankZane79OlyWin190Lbs.jpg)
(https://fitnessvolt.com/wp-content/uploads/2016/09/Serge-Nubret-The-Black-Panther-24.jpg)
(https://www.machovibes.com/wp-content/uploads/2018/11/Real-Arnold-Schwarzenegger-Bodybuilding-Pictures40.jpg)
Quote from: jimmy jazz on Sep 04, 2023, 10:09 PMFor my fellow meatheads:
If you haven't seen it, I recommend this:
https://watchdocumentaries.com/pumping-iron/
Pumping Iron.
A classic and you have to see it if you lift, imo. It will inspire you and motivate you and educate you. It's a great docufilm.
I love the 70s era bodybuilders. They are not like that any more. Just look at these incredible physiques:
(https://www.x-rep.com/wp-content/uploads/2020/01/FrankZane79OlyWin190Lbs.jpg)
(https://fitnessvolt.com/wp-content/uploads/2016/09/Serge-Nubret-The-Black-Panther-24.jpg)
(https://www.machovibes.com/wp-content/uploads/2018/11/Real-Arnold-Schwarzenegger-Bodybuilding-Pictures40.jpg)
I want to watch it at some point because of its historical value but I also heard that it's somewhat dishonest and manipulative, kind of like reality TV.
As for motivation, I usually prefer natty bodybuilders or strength athletes. Pro bodybuilders are just too grotesque. I agree however that they looked much better and more aesthetic back then compared to now.
Quote from: grindy on Sep 04, 2023, 10:18 PMI want to watch it at some point because of its historical value but I also heard that it's somewhat dishonest and manipulative, kind of like reality TV.
As for motivation, I usually prefer natty bodybuilders or strength athletes. Pro bodybuilders are just too grotesque. I agree however that they looked much better and more aesthetic back then compared to now.
Its got shit added to it to make it more dramatic but it's still great and a fantastic insight into bodybuilding imo.
And yes they are definitely too extreme now, they look like fat lobsters. Even Arnold agrees.
Quote from: jimmy jazz on Jun 25, 2023, 06:39 PMFit bros and sisters, what is your ideal physique? I'd probably say this:
(https://barbend.com/wp-content/uploads/2016/11/06_01_mariusz_pudzianowski_064.jpg)
Its Mariusz Pudzianowski. One of the greatest strength athletes of all time. I'll obviously never get the height or size but that's what I'd say is ideal.
Tom Stoltman too:
(https://64.media.tumblr.com/8e6a652cfda25d47b270b4bb32e99859/8fc4776b9b9a2808-cd/s2048x3072/19a32a9f93e910c997debe1240ad75e54a9799cd.png)
I think strongmen look better than bodybuilders who imo are too low fat and look like bloated lobsters.
What about you?
@grindy what do you think of these physiques?
Pudzianowski is impressive af especially considering how lean he is for an elite strongman. Stoltman is obviously also an absolute unit. Agree on strongmen looking better than bodybuilders, although some are too fat. But if it helps them, why the hell not.
As for my ideal physique, I don't necessarily have one. There are lots of people that I find impressive and motivating but I just strive to be me, just a bit more strong and muscular.
My ideal physique isn't quite the bodybuilder type. I'd want a body that can do a bit of everything, including stuff like rock climbing and swimming. A lot of the calisthenics dudes have physiques that I think look good, versatile and generally useful.
I technically had a rest day yesterday, but did my chin up program which I'd ignored since Saturday, I believe.
I'm currently doing a chin up every 20 secs until failure. Last time, I got to 14. Yesterday, I got to 21 and had failure at 22.
It's crazy progress. In between, I've done my usual exercise and tossed in another biceps curl drop set. Other than that, I've been eating a lot of protein 😄
I assume the main factor may be a longer rest period between chin-up sessions.
Anyways, very happy with my progress 💪
Edit:
Oh and tried my new abs-wheel today which seems good. And did yoga with my wife.
I don't think anyone's interested in yoga? But if you are, I'm trying to master this one (it's awful):
Congrats! Getting better is always awesome and there is something extra-satisfying about increasing one's pull-ups/chin-ups, they're such a universal measure of strength and fitness.
The current heat wave going on has caused me to have a rest week pretty much. I still get my 20 min morning walks in but that's about it. I haven't touched the gym all week.
So glad I work out in my basement now. It's pretty pleasant there even when it's hot outside. In my old apartment the equipment was in my office and during the summer I was sweating like a pig.
Quote from: grindy on Sep 07, 2023, 11:30 PMSo glad I work out in my basement now. It's pretty pleasant there even when it's hot outside. In my old apartment the equipment was in my office and during the summer I was sweating like a pig.
We're at 30c now for the next few days. In summer I train in the evenings cos in the shed you can add 5-10c to the temperature and it's just dangerous at that point. Anyway yes I'm sweating so much but I like to pose in the mirror and imagine myself on the beach, just came out of the sea and am all wet and the beach babes want me to enter them.
(https://i.postimg.cc/tpg3tXCC/PXL-20230908-042741139.jpg)
used the gym machines for a bit, going back in a few hours.
going to try and start a streak of days at the gym in a row.
I normally just do chest and upper body stuff but last night I used the leg lift machine and going to build my legs up;
going back to the gym this morning, and doing those greens mixes every 12 hours
Quote from: Mindy on Sep 08, 2023, 10:54 AMgoing back to the gym this morning, and doing those greens mixes every 12 hours
Just be a little careful. For some of the vitamins, one dose of that green stuff exceeds the recommended daily amount. Doubling that, you can get a lot.
Some vitamins will build up in your fat stores and can have a toxic effect. Imo, stick to daily or less.
It's so hot guys. When I go for my 3 mile walk I'm gonna stop off at the park and do some pullups in the play section.
(https://media.istockphoto.com/photos/suburban-playground-monkeybars-picture-id165510137?k=6&m=165510137&s=612x612&w=0&h=8RUJX5MHgrw-StCFyNeSzf2KUEAyLFpMMTXkA9KRu2M=)
Looks like this lolz.
Did my drop set at work and the pump is cray, yo.
Btw, the bench presses I do are at an incline, but I've been thinking of switching to decline. Or maybe incline, flat, decline every week?
What do my fellow beef brothers think? 🤔
Quote from: jimmy jazz on Sep 08, 2023, 03:53 PMIt's so hot guys. When I go for my 3 mile walk I'm gonna stop off at the park and do some pullups in the play section.
(https://media.istockphoto.com/photos/suburban-playground-monkeybars-picture-id165510137?k=6&m=165510137&s=612x612&w=0&h=8RUJX5MHgrw-StCFyNeSzf2KUEAyLFpMMTXkA9KRu2M=)
Looks like this lolz.
Honestly, that looks pretty decent 😄 You'll look like a predator, but who cares.
I want a swing bar for the garden now.
Quote from: Guybrush on Sep 08, 2023, 04:05 PMDid my drop set at work and the pump is cray, yo.
Btw, the bench presses I do are at an incline, but I've been thinking of switching to decline. Or maybe incline, flat, decline every week?
What do my fellow beef brothers think? 🤔
Not gonna make a big difference imo. Incline will work a bit more front delt. I prefer flat bench myself. You could also just alternate each time you do it. Just go with whatever you feel like I say. Flat bench you will be able to lift more, BTW.
I've never done decline so can't comment on that.
Quote from: Guybrush on Sep 08, 2023, 04:07 PMHonestly, that looks pretty decent 😄 You'll look like a predator, but who cares.
I want a swing bar for the garden now.
:laughing:
Will be evening time so no kids about. Could be some chavs drinking cans/nitrous oxide though.
Quote from: jimmy jazz on Sep 08, 2023, 04:13 PMNot gonna make a big difference imo. Incline will work a bit more front delt. I prefer flat bench myself. You could also just alternate each time you do it. Just go with whatever you feel like I say. Flat bench you will be able to lift more, BTW.
I've never done decline so can't comment on that.
:laughing:
Will be evening time so no kids about. Could be some chavs drinking cans/nitrous oxide though.
Wow, you weren't kidding. I tried decline bench presses and it was so much easier! I'm sure the difference is easily 10kgs. So that needs some calibration.
Quote from: Guybrush on Sep 08, 2023, 04:05 PMDid my drop set at work and the pump is cray, yo.
Btw, the bench presses I do are at an incline, but I've been thinking of switching to decline. Or maybe incline, flat, decline every week?
What do my fellow beef brothers think? 🤔
Incline hits upper chest and front delts a bit more. Decline might hit the lower chest a bit more but I've heard its benefits are negligible. I'd stick with flat if you bench once a week or switch between flat and incline if you have two bench days a week.
Once you get stronger decline anyway starts to be pretty awkward due to stability issues since you can't use your legs that well to support your body.
I used to really like decline, it's simply easier than the other ones because the range of motion is rather restricted. With time I switched entirely to flat.
Incline is an exercise I don't fuck with. The risk of injury is significantly higher from what I understand and I just never got into it to a point where I was confident about my form.
IMO do decline, it's great.
Quote from: grindy on Sep 08, 2023, 09:07 PMIncline hits upper chest and front delts a bit more. Decline might hit the lower chest a bit more but I've heard its benefits are negligible. I'd stick with flat if you bench once a week or switch between flat and incline if you have two bench days a week.
Once you get stronger decline anyway starts to be pretty awkward due to stability issues since you can't use your legs that well to support your body.
You could switch to dips instead but you probs already do tbf.
Quote from: jadis on Sep 08, 2023, 09:38 PMI used to really like decline, it's simply easier than the other ones because the range of motion is rather restricted. With time I switched entirely to flat.
Incline is an exercise I don't fuck with. The risk of injury is significantly higher from what I understand and I just never got into it to a point where I was confident about my form.
IMO do decline, it's great.
Incline definitely feels a bit more awkward and I prefer to do it with dumbbells. It's generally pretty safe though if the load managmenet is done properly and one doesn't jump in with crazy weights. Which can probably be said for pretty much every exercise, I guess. :laughing:
Quote from: jimmy jazz on Sep 08, 2023, 10:44 PMYou could switch to dips instead but you probs already do tbf.
Yeah, dips are a great substitution and an overall great exercise. My elbows don't like it though so I don't have it in my program.
been walking in the mornings the last few days
Trying to add some things to my program, chest and shoulder flys. Need calibration.
I'd love to do dips and I have pushup handles that kinda work when put on our living room chairs, but I'd like to find something a little higher up for a deeper dip. Haven't found anything yet.
Quote from: jadis on Sep 08, 2023, 09:38 PMI used to really like decline, it's simply easier than the other ones because the range of motion is rather restricted. With time I switched entirely to flat.
Incline is an exercise I don't fuck with. The risk of injury is significantly higher from what I understand and I just never got into it to a point where I was confident about my form.
IMO do decline, it's great.
I feel like the risk of injury is higher with decline if you have no one to spot you. I would stick to flat.
I personally do inclines but I have someone to spot me. Either my trainer or I get a rando to help out.
Quote from: DJChameleon on Sep 11, 2023, 01:20 AMI feel like the risk of injury is higher with decline if you have no one to spot you. I would stick to flat.
I personally do inclines but I have someone to spot me. Either my trainer or I get a rando to help out.
Yes, it has occurred to me that if you drop the bar onto you during decline, it may just roll down to your throat. In that respect, incline does seem safer.
Did some sets on the back upper body pull-down machine, the chest push-forward machine, the leg press machine, then the arm pull-back machine;
walked 2 miles around the block; 4 times around @ half mile each lap;
I was up early today so I may go back to the gym and knock out some more sets;
Wild how I have been gyming it and not using what weights I have here at home;
trying to max my $57/ month for gym payment;
I've been doing some personal research on more efficient workout routines for getting a slimmer body without worrying about bulking up my muscles. I put together a little routine to replace my current one, and presented it to the mister this Monday, who graciously approved it.
I've been cutting out pushups, dips and heavier exercises, adding in high knees, lunges, torso twists and light jumping jacks. I'm doing a slower, lighter routine but also I've also set aside more time, doing a 20 minute morning walk followed by a 40 minute workout. I've gotten efficient enough at tidying the house that I trust I'll usually be able to squeeze it all in.
The new routine will hopefully be more conducive to getting my desired body type, and quite frankly doing a bit of a heavier workout every morning was making me too sore to do housework as comfortably as I'd like, so I think this change will be for the better.
Quote from: Mrs. Waffles on Sep 13, 2023, 07:14 PMI've been doing some personal research on more efficient workout routines for getting a slimmer body without worrying about bulking up my muscles. I put together a little routine to replace my current one, and presented it to the mister this Monday, who graciously approved it.
I've been cutting out pushups, dips and heavier exercises, adding in high knees, lunges, torso twists and light jumping jacks. I'm doing a slower, lighter routine but also I've also set aside more time, doing a 20 minute morning walk followed by a 40 minute workout. I've gotten efficient enough at tidying the house that I trust I'll usually be able to squeeze it all in.
The new routine will hopefully be more conducive to getting my desired body type, and quite frankly doing a bit of a heavier workout every morning was making me too sore to do housework as comfortably as I'd like, so I think this change will be for the better.
Training like this burns very few calories so I wouldn't rely solely on this to slim down. Diet is key. I wouldn't even be too worried about building too much muscle, the process is very slow and you can always stop or do less if you think it's too much.
Quote from: grindy on Sep 13, 2023, 08:36 PMTraining like this burns very few calories so I wouldn't rely solely on this to slim down. Diet is key. I wouldn't even be too worried about building too much muscle, the process is very slow and you can always stop or do less if you think it's too much.
I'm still sticking to my 1500 calorie diet, and right now I'm just trying to undo some of the muscle gains i did make through strength training for years. This is also combined with my hormones, my diet and the fact that I do a lot of physical housework that keeps me active and burning more calories.
I'm mostly doing exactly what you're saying, doing less. But I'm not an expert of course. Maybe it would be worth evaluation by a fitness professional?
Edit: I don't even mean to say I think you're wrong necessarily. Just giving you more info about my health.
Quote from: Mrs. Waffles on Sep 13, 2023, 09:23 PMI'm still sticking to my 1500 calorie diet, and right now I'm just trying to undo some of the muscle gains i did make through strength training for years. This is also combined with my hormones, my diet and the fact that I do a lot of physical housework that keeps me active and burning more calories.
I'm mostly doing exactly what you're saying, doing less. But I'm not an expert of course. Maybe it would be worth evaluation by a fitness professional?
Edit: I don't even mean to say I think you're wrong necessarily. Just giving you more info about my health.
Damn, that is prelly low cal. Hope you're managing well and aren't overdoing it.
Quote from: grindy on Sep 13, 2023, 09:57 PMDamn, that is prelly low cal. Hope you're managing well and aren't overdoing it.
Yeah, we started on an 1800 calorie diet last June and worked down to 1500, which I've been more or less been doing since the beginning of this year IIRC. We consulted a nutritionist before we started this and still do regular checkups.
Honestly it's manageable for me; I'm always busy and active enough that I'm mentally and physically occupied and don't have to worry about eating out of boredom. Almost everything I eat is stuff I make myself, so I am more easily able to control the ingredients and portion sizes. Thank you for your advice!
Going to a wedding on the weekend and it turns out none of my suits fit me anymore due to wider shoulders and thicker arms. On one hand I'm kinda proud, on the other those were some nice and expensive suits.
Quote from: grindy on Sep 14, 2023, 11:25 AMGoing to a wedding on the weekend and it turns out none of my suits fit me anymore due to wider shoulders and thicker arms. On one hand I'm kinda proud, on the other those were some nice and expensive suits.
Yep, know that feeling. Some of my clothes became like wetsuits after a couple of years lifting.
Oh man, I feel that, though I have the reverse problem; I have a bunch of dresses I really like from before I lost all this weight, and now they're like baggy potato sacks on me.
Theoretically I could alter them, but that would take a lot of time I barely have, and my body is still changing so much that I don't know if that would even be a guaranteed solution.
Good for you Mindy!! ..but that video is way too short.
Yesterday, I did about 3 miles too, but by bike. Plenty of days when I walk a similar distance, though. Like you, I put on a pair of good quality comfortable shoes and shorts: I start out looking like I mean business, but I have a tendency to get lost in my thoughts and end up dawdling for blocks at a time before I remember that I'm supposed to be exercising.
Did my compound set today. Added another 5kgs to the bench presses and it was good. I tried squats while carrying my wife on my back, so she helped me out 😄 that was good too.
I swapped the pendlay rows for pull-ups. I think I'll do that for a while. But bench presses and squats are so much fun, gotta keep those in.
I planned on doing some flys etc, but forgot, so will just do them on Tuesday instead.
Today was leg day. Did three sets of five reps of deadlifts with 125kg. Moved quite nicely. Looks like I'll have to buy some new plates since I am maxing out my bar with the current ones at this weight. Tried the sissy squat that can be seen in the vid below at 3:35.
It was a bit awkward but the quad burn was unreal. Did it with bodyweight only and 20 reps torched my legs. Not sure whether I'll keep it in my program for long but I'll try it out a few more times.
Finished off with 45 degree back extensions.
Now I am happy and can't walk properly.
Well done bro.
Instead of doing hams and quads same workout I split them so I can really work them as hard as I can. I have tried both but it didn't work for me because by the time I start the second muscle my energy has gone noticeably down when it comes to the compound lift which is understandable.
I've upped my calves to every other day. I'll see how long I can keep that up for and if it makes a difference.
After hearing about your high rep squat regimen I can understand that. I probably would be unable to do anything after that.
I did 3 sets of 10 reps with squats with my wife on my back on Sunday 😄 so nice of her to help out. She's just over 60 kgs so kinda perfect weight for where I'm at.
I've replaced pendlay rows with pullups and I think it's good.
Everything seems to be progressing nicely 👌
I need to invest in a set of dumbbells. My trainer says I should get a set of 25 lbs and do 100 skull crusher, 100 hammer curls and 100 regular curls.
I don't know what the other two are. I guess I will have to look them up on youtube but I know what the reg ones are.
This was his suggestion seeing as I'm not able to hit the gym much lately.
@DJChameleon hammer curls are a bicep isolation exercise. They're done with palms facing inward, imagine you're holding a hammer and hammering a nail into some wood.
(https://i.pinimg.com/originals/fc/dc/d8/fcdcd8d870da4c37cc0d88dbf2249bef.gif)
Skullcrushers are a tricep isolation exercise. It's usually done with a barbell but can be done with dumbbells also. Same principle.
(https://www.onlinearcheryacademy.com/wp-content/uploads/2019/05/Recurve-Archery-Strength-Exercises-Skullcrushers-Dumbell.gif)
Obviously it's called a skullcrusher because if you did this with the barbell and failed, you crush your skull :)
I too would recommend getting some dumbbells but get ones you can adjust the weight on. You will be able to do much more than you think.
(https://www.protekgr.com/wp-content/uploads/2015/03/IMG_1060.jpg)
Make sure they're iron and not 'vinyl'.
Quote from: DJChameleon on Sep 20, 2023, 12:00 PMI need to invest in a set of dumbbells. My trainer says I should get a set of 25 lbs and do 100 skull crusher, 100 hammer curls and 100 regular curls.
I don't know what the other two are. I guess I will have to look them up on youtube but I know what the reg ones are.
This was his suggestion seeing as I'm not able to hit the gym much lately.
The recommendation to do 100 is iffy. Just do three to five sets and go close enough to failure. You should not be able to do more than 30 reps per set, since such high reps result in barely any hypertrophy or strength gains. Plus it's weird that he only recommends bicep and tricep exercises. What about back, shoulders, chest, legs etc? Those are at least as important or much more important for health, strength, athleticism etc.
Quote from: jimmy jazz on Sep 20, 2023, 01:08 PM@DJChameleon hammer curls are a bicep isolation exercise. They're done with palms facing inward, imagine you're holding a hammer and hammering a nail into some wood.
(https://i.pinimg.com/originals/fc/dc/d8/fcdcd8d870da4c37cc0d88dbf2249bef.gif)
Skullcrushers are a tricep isolation exercise. It's usually done with a barbell but can be done with dumbbells also. Same principle.
(https://www.onlinearcheryacademy.com/wp-content/uploads/2019/05/Recurve-Archery-Strength-Exercises-Skullcrushers-Dumbell.gif)
Obviously it's called a skullcrusher because if you did this with the barbell and failed, you crush your skull :)
I too would recommend getting some dumbbells but get ones you can adjust the weight on. You will be able to do much more than you think.
(https://www.protekgr.com/wp-content/uploads/2015/03/IMG_1060.jpg)
Make sure they're iron and not 'vinyl'.
To add some more info about the first one: Hammer curls, when compared to regular curls, focus more on the brachialis (a muscle sitting below your bicep that is not particularly visible by itself but can push the bicep a bit upwards) and brachioradialis (a forearm muscle).
Thanks guys. I saw the adjustable ones, It's just that they are bit pricier but maybe I will wait til I can get those instead of just getting the one off 25 lbs ones.
Quote from: grindy on Sep 20, 2023, 03:15 PMThe recommendation to do 100 is iffy. Just do three to five sets and go close enough to failure. You should not be able to do more than 30 reps per set, since such high reps result in barely any hypertrophy or strength gains. Plus it's weird that he only recommends bicep and tricep exercises. What about back, shoulders, chest, legs etc? Those are at least as important or much more important for health, strength, athleticism etc.
Yeah, so it's also weird that he only recommended arm exercises to do at home when our conversation was based around chest at the time. Yeah I didn't think I would be able to do 100 of each.
We really didn't have an in depth conversation. I feel like if we did then he would give me alternatives for all the other areas as well.
I was gonna say the same thing about the 100 reps but didn't want to critique anything.
Deej if you look on Facebook Markets or whatever it is on there where people sell stuff, and Craigslist, Gumtree etc you will definitely find second hand dumbbells much cheaper, especially in NY. People buy this shit all the time but then they don't stick to it then are practically giving them away. No need to buy brand new.
Quote from: DJChameleon on Sep 20, 2023, 03:48 PMYeah, so it's also weird that he only recommended arm exercises to do at home when our conversation was based around chest at the time. Yeah I didn't think I would be able to do 100 of each.
We really didn't have an in depth conversation. I feel like if we did then he would give me alternatives for all the other areas as well.
I think he meant 100 altogether throughout the day but this isn't really helpful.
For chest at home I'd do push-ups. If they are too easy you can elevate your feet. You can also place your hands on two platforms, so you can go really low and get a deep pec stretch. When you have dumbbells you can also do some flyes.
Quote from: grindy on Sep 20, 2023, 05:06 PMI think he meant 100 altogether throughout the day but this isn't really helpful.
For chest at home I'd do push-ups. If they are too easy you can elevate your feet. You can also place your hands on two platforms, so you can go really low and get a deep pec stretch. When you have dumbbells you can also do some flyes.
Pushups are such a chore for me and they have been all my life even back in bootcamp when I was in the military.
I do okay with inclined pushups or like pushups against the wall but the traditional ones on the floor I have such a hard time with.
Quote from: jimmy jazz on Sep 20, 2023, 03:55 PMI was gonna say the same thing about the 100 reps but didn't want to critique anything.
Deej if you look on Facebook Markets or whatever it is on there where people sell stuff, and Craigslist, Gumtree etc you will definitely find second hand dumbbells much cheaper, especially in NY. People buy this shit all the time but then they don't stick to it then are practically giving them away. No need to buy brand new.
I checked Facebook Marketplace and everyone is selling their dumbbells at market rate and higher. I think I will just stick to Amazon or Wal-mart.
Quote from: DJChameleon on Sep 20, 2023, 05:37 PMPushups are such a chore for me and they have been all my life even back in bootcamp when I was in the military.
I do okay with inclined pushups or like pushups against the wall but the traditional ones on the floor I have such a hard time with.
Then you can do dumbbell chest press, just buy somewhat heavier dumbbells. They don't even have to be that heavy because with dumbbells you can go really low and milk the stretch at the bottom.
9/20
(https://i.postimg.cc/7qx7cn75/PXL-20230920-173913024-2.jpg)
walk at the park for 10,000 steps so far today;
stopped counting miles and started counting steps;
took like 30-40 minutes walking around the baseball field;
Quote from: DJChameleon on Sep 20, 2023, 05:38 PMI checked Facebook Marketplace and everyone is selling their dumbbells at market rate and higher. I think I will just stick to Amazon or Wal-mart.
Seriously? Robbing twats!
This is a good deal - https://newyork.craigslist.org/mnh/hab/d/new-york-sets-of-40lbs-dumbbells-and/7661399446.html
Today I've just been eating and slobbing, but HEY growing the beef is like half the work.
I do feel a bit like I'm cultivating mass.. like fat Mac.
Quote from: Guybrush on Sep 20, 2023, 11:37 PMToday I've just been eating and slobbing, but HEY growing the beef is like half the work.
I do feel a bit like I'm cultivating mass.. like fat Mac.
Yeah I was stress eating like crazy today. I felt like I was high and just eating all the snacks but I didn't smoke weed or take an edible.
Just dealing with a dementia grandpa is super stressful. three days ago he called the cops on my wife and I.
Quote from: Guybrush on Sep 20, 2023, 11:37 PMToday I've just been eating and slobbing, but HEY growing the beef is like half the work.
I do feel a bit like I'm cultivating mass.. like fat Mac.
Bulking really is important. I realised that one of the reasons my results so far were so unimpressive is that I was never in a proper surplus when training.
Quote from: grindy on Sep 21, 2023, 07:00 AMBulking really is important. I realised that one of the reasons my results so far were so unimpressive is that I was never in a proper surplus when training.
Yes, I'm struggling with it. I have a family that sometimes wants to eat soup for dinner. Soup?
I'm like so this is a shrink-day? She says no, we can add lentils. Lentils. I'm not made of lentils. I'm made of meat, baby.
I drink my whey shake every day and try to finish the protein parts of my kids' meals when they don't finish their dinners, but I don't think my average grams of prots exceeds my weight in kilograms by much.
I sometimes take the shake with a boiled egg on the side because I read somewhere that in addition to eggs containing protein, eating the yolk might somehow also help with gains for reasons I'm not fully sure of.
edit:
Btw, the whey powder is a relatively cheap source of proteins and so easy to regulate. So I could just put more in my shake if I don't get much through the meals, but I've not done that out of a slight concern it's not good for the liver or something. The pack says no more than one serving per day, so..
Quote from: Guybrush on Sep 21, 2023, 11:17 AMYes, I'm struggling with it. I have a family that sometimes wants to eat soup for dinner. Soup?
I'm like so this is a shrink-day? She says no, we can add lentils. Lentils. I'm not made of lentils. I'm made of meat, baby.
I drink my whey shake every day and try to finish the protein parts of my kids' meals when they don't finish their dinners, but I don't think my average grams of prots exceeds my weight in kilograms by much.
I sometimes take the shake with a boiled egg on the side because I read somewhere that in addition to eggs containing protein, eating the yolk might somehow also help with gains for reasons I'm not fully sure of.
edit:
Btw, the whey powder is a relatively cheap source of proteins and so easy to regulate. So I could just put more in my shake if I don't get much through the meals, but I've not done that out of a slight concern it's not good for the liver or something. The pack says no more than one serving per day, so..
Protein is not bad for the liver. This information is heavily outdated. You can go as high as 5g per kg bodyweight and have no negative effects, and you don't need more than 1.5 g anyway. Someone with serious liver and kidney problems might have to go easy but even that is partly disputed. So go nuts and feel free to drink 2-3 shakes a day.
Quote from: Guybrush on Sep 21, 2023, 11:17 AMYes, I'm struggling with it. I have a family that sometimes wants to eat soup for dinner. Soup?
I'm like so this is a shrink-day? She says no, we can add lentils. Lentils. I'm not made of lentils. I'm made of meat, baby.
You would absolutely get along with the mister, he's a very avid meat eater. I can't say it's not tantalizingly tempting sometimes when I'm watching his burger sitting there on the grill and just dying to take a juicy bite.
On average he's pretty good about the dishes he selects being low-calorie enough for me to fit them into my diet (sometimes with recipe or portion modifications for me), but the man's gotta tear into some nice hearty beef every now and then, and I respect that.
Quote from: Guybrush on Sep 21, 2023, 11:17 AMYes, I'm struggling with it. I have a family that sometimes wants to eat soup for dinner. Soup?
I'm like so this is a shrink-day? She says no, we can add lentils. Lentils. I'm not made of lentils. I'm made of meat, baby.
I drink my whey shake every day and try to finish the protein parts of my kids' meals when they don't finish their dinners, but I don't think my average grams of prots exceeds my weight in kilograms by much.
I sometimes take the shake with a boiled egg on the side because I read somewhere that in addition to eggs containing protein, eating the yolk might somehow also help with gains for reasons I'm not fully sure of.
edit:
Btw, the whey powder is a relatively cheap source of proteins and so easy to regulate. So I could just put more in my shake if I don't get much through the meals, but I've not done that out of a slight concern it's not good for the liver or something. The pack says no more than one serving per day, so..
If you're looking to increase, put some peanut butter and porridge oats in your protein shakes. Blend. Have another protein shake in the evening, also with peanut butter and oats. Use whole milk. Easy way to get more calories and protein.
I don't track what I eat BTW. I know I'm getting 200g+ of protein a day and I don't dodge carbs or healthy fats. That's enough for me. I eat veg. I drink water. If I feel like I need more I eat a bit more, if I feel like I'm piling on the pork then I cut back a bit.
I've got a friend who is absolutely obsessed with tracking everything and it is a miserable way to live imo.
9/21
(https://i.postimg.cc/Fz5v4mxt/PXL-20230921-145357973-2.jpg)
two days in a row hitting my goal of 10k steps;
Google says it's about 5 miles;
Quote from: jimmy jazz on Sep 21, 2023, 01:38 PMIf you're looking to increase, put some peanut butter and porridge oats in your protein shakes. Blend. Have another protein shake in the evening, also with peanut butter and oats. Use whole milk. Easy way to get more calories and protein.
I don't track what I eat BTW. I know I'm getting 200g+ of protein a day and I don't dodge carbs or healthy fats. That's enough for me. I eat veg. I drink water. If I feel like I need more I eat a bit more, if I feel like I'm piling on the pork then I cut back a bit.
I've got a friend who is absolutely obsessed with tracking everything and it is a miserable way to live imo.
This is A+ advice. I was coming into to this thread to say the same thing about peanut butter and oats. The oats part is just to make it stick to your ribs so you feel full but the peanut butter helps with the protein aspect.
I couldn't live my life counting calories or anything else. I have always just portion control based off of eyeballing it. The only thing that I will monitor from time to time is carb intake because of being diabetic. I'm technically only supposed to have 60g of carbs per meal because of how it interacts with the amount of insulin I take. Sometimes I will glance at my carb intake and other times I'm just like let me eat what I want til I'm full or just eat half knowing I can save the rest for later.
I snuck out of the house and made my way to the gym. I told my trainer to meet me there so I could get it in. He wanted to know what I wanted to train so I said dealer's choice and he picked legs!!!
So I ended up doing legs and shoulders and boy am I tired right now like five hours later.
I also mentioned the conversation that we had based off of the 100 guidelines he gave. He wanted me to just push until I couldn't go anymore that's why he picked a wildly ridiculous number like 100. He didn't think I would actually be able to complete 100 of each type of exercise. He just wanted me to do it to the point that I was exhausted.
9/22;
(https://i.postimg.cc/qrWgXnmb/PXL-20230922-165444280.jpg)
day 3 in a row of getting in 10,000 steps;
Got a friend who constantly asks me for workout advice. Which is OK I will help people but he asks for every little minute detail repeatedly to the point where it does get annoying, he is definitely overthinking things. So I just decided to wind him up.
(https://i.ibb.co/z6HNQpF/Screenshot-20220724-172623-2.jpg)
After this he just said "you're a weird guy you know" 😂
BTW it's the same guy who obsesses over macros and calories.
Quote from: jimmy jazz on Sep 27, 2023, 03:40 PMGot a friend who constantly asks me for workout advice. Which is OK I will help people but he asks for every little minute detail repeatedly to the point where it does get annoying, he is definitely overthinking things. So I just decided to wind him up.
After this he just said "you're a weird guy you know" 😂
BTW it's the same guy who obsesses over macros and calories.
I was just about to ask if that was the same guy. Makes sense that he would ask millions of questions.
https://www.dropbox.com/scl/fi/hpxwqkdir1a0wywyuvnwh/20230925_190010.jpg?rlkey=dc8nbp4tuc78aq8xrd97ayogn&dl=0
I got this recently so I can do those curls I talked about earlier.
Quote from: DJChameleon on Sep 27, 2023, 03:48 PMI was just about to ask if that was the same guy. Makes sense that he would ask millions of questions.
https://www.dropbox.com/scl/fi/hpxwqkdir1a0wywyuvnwh/20230925_190010.jpg?rlkey=dc8nbp4tuc78aq8xrd97ayogn&dl=0
I got this recently so I can do those curls I talked about earlier.
You can do a lot with that not just train your arms BTW.
Goblet squats
Bulgarian split squats
Overhead extensions
Kickbacks
Lateral raises
Pullovers
Loads of shit. If you get another you can do your chest too.
I notice you use the Dropbox thingy, if you want a website to host the image and paste it I use imgbb.com
Quote from: jimmy jazz on Sep 27, 2023, 04:04 PMYou can do a lot with that not just train your arms BTW.
Goblet squats
Bulgarian split squats
Overhead extensions
Kickbacks
Lateral raises
Pullovers
Loads of shit. If you get another you can do your chest too.
I notice you use the Dropbox thingy, if you want a website to host the image and paste it I use imgbb.com
Yeah, I know most of those exercises you talked about. I'm going to write up like a calendar thing of which exercises I will do on which days along with a guide that KT gave me awhile ago.
3.5 hours of tennis after work. :laughing:
Quote from: Meatwad on Sep 27, 2023, 04:48 PM3.5 hours of tennis after work. :laughing:
Have you tried out the Pickelball trend?
Quote from: jimmy jazz on Sep 27, 2023, 04:04 PMI notice you use the Dropbox thingy, if you want a website to host the image and paste it I use imgbb.com
Well, actually 🤓
You can embed them from Dropbox too. I included the method in our little guide on embedding pictures in posts (https://scd.community/index.php?topic=388.0).
Quote from: jimmy jazz on Sep 27, 2023, 03:40 PMGot a friend who constantly asks me for workout advice. Which is OK I will help people but he asks for every little minute detail repeatedly to the point where it does get annoying, he is definitely overthinking things. So I just decided to wind him up.
Wow, a bit like me only much worse 🤔 I think
Quote from: Guybrush on Sep 27, 2023, 06:44 PMWell, actually 🤓
You can embed them from Dropbox too. I included the method in our little guide on embedding pictures in posts (https://scd.community/index.php?topic=388.0).
Wow, a bit like me only much worse 🤔 I think
Sometimes when I embed them from dropbox certain people can't seem them for some weird reason.
So I end up just dropping the link for it instead.
Quote from: DJChameleon on Sep 27, 2023, 07:29 PMSometimes when I embed them from dropbox certain people can't seem them for some weird reason.
So I end up just dropping the link for it instead.
Sounds like it might be a permissions problem? You probably know this already, but you have to allow access to files you wanna embed first.
Quote from: Guybrush on Sep 27, 2023, 06:44 PMWell, actually 🤓
You can embed them from Dropbox too. I included the method in our little guide on embedding pictures in posts (https://scd.community/index.php?topic=388.0).
Wow, a bit like me only much worse 🤔 I think
Trust me he is a lot worse mate.
The two answers most applicable to fitness questions are "it depends" and "it doesn't matter".
Today was push day. Did (among other things) three sets of five on overhead press with 50kg. While certainly not huge, I'm quite happy about my progress on that lift. It doesn't come easy with my build and I do it very strictly, and with full range of motion going down all the way to my clavicles.
Quote from: grindy on Sep 27, 2023, 09:40 PMThe two answers most applicable to fitness questions are "it depends" and "it doesn't matter".
😂 I'll try this.
Quote from: DJChameleon on Sep 27, 2023, 06:41 PMHave you tried out the Pickelball trend?
I've only recently heard about it but haven't tried it out.
Having just looked at what it is, it looks pretty similar to the type of tennis equipment they set up for students in year 7 when I was in primary school many many moons ago.
Quote from: Meatwad on Sep 28, 2023, 08:06 AMI've only recently heard about it but haven't tried it out.
Having just looked at what it is, it looks pretty similar to the type of tennis equipment they set up for students in year 7 when I was in primary school many many moons ago.
Yeah it does seem that way but it's all the rage nowadays. People of all ages are playing it. I specifically seem seniors playing it often gives them some active stuff to do.
Quote from: DJChameleon on Sep 28, 2023, 09:40 AMYeah it does seem that way but it's all the rage nowadays. People of all ages are playing it. I specifically seem seniors playing it often gives them some active stuff to do.
Looks like a safer option than tennis for seniors since they tend to have more ailments so its good to have more options for fitness.
Quote from: Meatwad on Sep 28, 2023, 08:06 AMI've only recently heard about it but haven't tried it out.
Having just looked at what it is, it looks pretty similar to the type of tennis equipment they set up for students in year 7 when I was in primary school many many moons ago.
Year 7 and primary school, you say?
My British brother, welcome to the forum 🥹🇬🇧
Quote from: jimmy jazz on Sep 28, 2023, 12:46 PMYear 7 and primary school, you say?
My British brother, welcome to the forum 🥹🇬🇧
Cheers for that.
Actually from Australia but its pretty much the same thing in a lot of ways. :laughing:
Quote from: Meatwad on Sep 28, 2023, 12:57 PMCheers for that.
Actually from Australia but its pretty much the same thing in a lot of ways. :laughing:
Ah, nice! My sister has lived in Australia for the past 5 years and she loves it.
Quote from: Meatwad on Sep 28, 2023, 12:57 PMCheers for that.
Actually from Australia but its pretty much the same thing in a lot of ways. :laughing:
Oh sorry, I never knew they said that as well.
The UK with sun and venomous animals 👍
I have a friend in Melbourne 8)
Quote from: Mrs. Waffles on Sep 28, 2023, 01:00 PMAh, nice! My sister has lived in Australia for the past 5 years and she loves it.
Ah nice one.
Yeah its always done me pretty well but for early spring it was ridiculously hot yesterday. 34 degrees in September is not normal and we're still 2-3 months away from Summer. :laughing:
I had a super workout on Sunday, something like close to two hours. I was very happy then, but..
On Monday I was in the swimming pool and would have swam lengths, but didn't because I still had sore shoulders / arms from the day before.
Tuesday is compound day, but still felt sore, so pushed that to Wednesday.
Did a compound day on Wednesday, just pushups, squats and pullups. Oh, and some some chin-ups.
Did yoga and ab-wheel training today, but feeling less motivated and a little tired overall 🤔
More compound exercises tomorrow, but I think I'm gonna listen to my body and not go crazy and aim for a more intense workout again on sunday.
How long have you been going now without a rest? When I say rest I don't mean a rest day I mean a short period where you don't do anything. Must be about two months?
If you're less motivated and tired it might be an idea to have three or four days or even a week off where you do nothing and let yourself fully recover. Your mind as well as your body. When you get back into it you'll be raring to go. First time I had a deload week I was noticeably stronger so I clearly needed it.
Yeah, a deload week can work wonders. Best way is to not completely stop training but to train the first half of the week with really small weights and possibly fewer sets. The second half can be either similarly light and easy or actual time off. That way you don't loose your groove as much.
Quote from: Guybrush on Sep 28, 2023, 07:59 PMI had a super workout on Sunday, something like close to two hours. I was very happy then, but..
On Monday I was in the swimming pool and would have swam lengths, but didn't because I still had sore shoulders / arms from the day before.
Tuesday is compound day, but still felt sore, so pushed that to Wednesday.
Did a compound day on Wednesday, just pushups, squats and pullups. Oh, and some some chin-ups.
Did yoga and ab-wheel training today, but feeling less motivated and a little tired overall 🤔
More compound exercises tomorrow, but I think I'm gonna listen to my body and not go crazy and aim for a more intense workout again on sunday.
I've always heard that if you are tired it's a good thing and you got a good workout in. People that constantly work out but aren't tired aren't doing much of anything. They aren't stretching their muscles to grow and become stronger/tired.
Thanks guys! I haven't been doing this that long, but coming up on two months soon.
I have been thinking about taking a week off, though I did read every 10 weeks or so might make sense. That's still a few weeks away, but on the other hand, I went straight from no exercise to a 5 days a week training program so I guess it might've taken somewhat of a toll 🤔
Muscle soreness aside, what's different is I felt like I lacked my usual energy.
Next week my in laws will be here, so I might have to skip a day or two anyways as I feel obligated to do stuff with them when they're here 🤪
Today's leg day and gonna do some deadlifts.
Love watching this for motivation. One of the most insane feats ever accomplished.
Quote from: grindy on Sep 30, 2023, 02:24 PMToday's leg day and gonna do some deadlifts.
Love watching this for motivation. One of the most insane feats ever accomplished.
Big Eddie >>>
Seen the pic of him when he was 16?
(https://thegymgoat.com/wp-content/uploads/2021/12/Eddie-Hall-Bio.jpeg)
Outrageous.
Yeah, Eddie Hall is freakish. And not only the physique but also the whole mindset component.
I'm currently sick with a cold. So I'm resting up for a day or three while I recover. Stupid weather changes, it was 50 F and the last two days it has skyrocketed back up to upper 70s.
Will be doing some dips today.
Feels like I've got a really good cleavage like a Playboy bunny when I do these.
Finish with some dumbbell work for tris.
I've recently been hammering the gym, walking, cycling, swimming... everything. I'm 1 pound off losing a stone 🥳.
It's probably a reason I haven't been posting much, I don't have much spare time but I'm trying to make more of an effort. I missed it here a little bit 😊
Anyone familiar with sarms? Synthetic steroids I believe. Also illegal in the UK though so not sure exactly what's going on. They seem to have exploded online and are every popular with kids, Instagrammers and the like.
I haven't taken them BTW. I've never taken anything. I'll be honest that it is tempting (who is not going to be tempted by making such huge gains in a small period of time?) but I don't think I'll ever do it.
I haven't heard about SARMs..
The only thing I can picture myself taking would be testosterone if it turns out I have low T.
Overall, I would find it unsettling to take synthetic hormones, substances that cause far reaching changes not just to muscle growth, but to less visible things as well.
I can completely understand your stance Guybrush and agree with most points. I do also have to take synthetic thyroxine though which is a hormone.
It's a slightly different situation as one is completely legal and prescribed and the other is not. It is a synthetic hormone nevertheless and I can't function without it.
I wonder if it is legal stuff from other countries being brought in? Or what worries me about these things is it being something completely random and made in someone's shed 😂
I know that some steroids that gym guys take are drugs meant for animals that vets have. Was at least defo the case years ago, not sure if it still is now but it definitely has happened.
I lift to be healthy, so why fuck it up with some substances. I'd gladly be stronger and more jacked, but I am also already quite happy with myself and would feel like a cheater if I achieved more this way.
I don't know too much about steroids to be honest, I used to work in a gym though and the manager had me pass on and deal his steroids for him while he was on his holidays 😂😂. He was a piece of shit.
I don't applaud steroid use, I don't think crazy size or strength is that special an achievement when it's gained that way. I know people will probably disagree but that's how I feel.
I've been really struggling with motivation this week, I've had a chest infection and pleurisy since the start of August and I'm really struggling with my walking. I'm so slow and I just can't be bothered now that the weather is getting crappy. I'm still doing great at the gym but it's a lot easier to go there than going out a walk in the rain 😂.
Quote from: grindy on Oct 05, 2023, 06:50 AMI lift to be healthy, so why fuck it up with some substances. I'd gladly be stronger and more jacked, but I am also already quite happy with myself and would feel like a cheater if I achieved more this way.
I don't think it's cheating if you're open about it. You still have to put in massive amounts of work.
But if you're not honest about it and you're an athlete and supposed to be clean, or you're one of these influencer or content creators bullshitting people, then it is cheating.
Quote from: jimmy jazz on Oct 05, 2023, 05:02 PMI don't think it's cheating if you're open about it. You still have to put in massive amounts of work.
But if you're not honest about it and you're an athlete and supposed to be clean, or you're one of these influencer or content creators bullshitting people, then it is cheating.
I'd consider it cheating according to my personal goals and values. When it comes to other people, I completely agree with you.
Quote from: jimmy jazz on Oct 05, 2023, 05:02 PMI don't think it's cheating if you're open about it. You still have to put in massive amounts of work.
But if you're not honest about it and you're an athlete and supposed to be clean, or you're one of these influencer or content creators bullshitting people, then it is cheating.
The thing is though is that the average person going to the gym and taking steroids is not honest about it and it skews the perception of what you can achieve naturally.
Quote from: FETCHER. on Oct 05, 2023, 05:34 PMThe thing is though is that the average person going to the gym and taking steroids is not honest about it and it skews the perception of what you can achieve naturally.
Yep that's why fake natties really piss me off. More so if they're trying to sell something or they're doing the influencer thing.
Really enjoying my bulk so far. Never progressed that quickly and steadily. Plus I like feeling and looking somewhat beefier, although I miss the definition a bit.
(https://i.imgur.com/PusSlMi.jpg)
Post it again but this time, without the shirt and shoes. And socks.
Only messing mate just making a joke. Shoulders and tris showing them gainz right there.
Appreciate the pic progress.
I'll post some sexy shit after my cut. 8)
Thanks, man.
Looking good and strong, grindy 🙂
I did a good squat session yesterday.
Mountain Dog (RIP) said that he does leg curls before squatting and recommended it because 'it just feels better'.
So I tried it.
Didn't notice a thing tbh.
Doing a workout at home today. Feeling super strong.
I've been mixing it up a lot for September up until now and that's made it a lot harder to keep track of progress. Different exercises, different weights. I've been trying to get some fewer reps exercises in as well as more reps on certain things.
So I've lost track on progress, except for when it comes to squats. However, I basically aim to get to failure in the last set of whatever it is. I'm gonna start going for partial reps as well on stuff like pullups.
So losing progress in terms of numbers, but it's apparent on my bod which is swelling up at a nice pace 😅
Something I did today was situps from a decline with a 10kg disk under my chin which was a lot easier now than the last time I attempted it. Was planning on 8 x 3, but ended up doing 10 more reps, so.. need to up the weight on that.
When you say lost track, do you write down everything you do?
Quote from: jimmy jazz on Oct 08, 2023, 02:42 PMWhen you say lost track, do you write down everything you do?
Yes, ideally, but I forgot to write down everything I did this week basically. I can remember some of it, so will write.
The reason is I had two sessions at the gym at work and my clipboard is in the gym at home.
Quote from: Guybrush on Oct 08, 2023, 02:57 PMYes, ideally, but I forgot to write down everything I did this week basically. I can remember some of it, so will write.
The reason is I had two sessions at the gym at work and my clipboard is in the gym at home.
Do you take your cell phone to work? You can use your notes app to jot down stuff too.
I used to write down nothing and just trained to what I assumed was failure. Turned out I had no idea what failure was and basically trained with the same weights and reps for ages. Nowadays I write down weights and reps every time in an excel sheet on my phone and really push to increase the reps or weight. Helps a ton.
I use a literal pad and pen. I've got through one book already and almost through a second book.
I did back and bis yesterday.
I'm on about 45kg ez curls for 12 reps and 27kg for the concentration curls (7, 6, 6).
I don't go heavy on bis often because it fucks with my forearm bones. It's like shin splints but in your forearms. But every now and then I like to see where I'm at.
I also like to write on pen and paper for this, even though I take notes in Google keep for most other things.
Despite my slip up, I have recorded everything so I can get back on track. It's more the mental overview / general idea about upper body strength that has become a little more abstract.
Something that I also noticed is as I've gained strength, form has improved and the strain on the muscles has increased. If I go all out, I only have one rest day to recuperate between a couple of my workouts (Sunday / Tuesday) which doesn't seem like enough.
Considering changing my program so that I exercise every three days or so instead 🤔
It is enough, it might not be if you were obliterating a muscle group then training it again but you're not doing that.
Just to be sure can you post what you'd do on Sunday then Tuesday?
My mom told me today that I'm too buff and should train less, because otherwise it's bad for my health and I will become a bodybuilder and won't be able to properly move my limbs. That's some high level momming right there.
I got a new training plan this week, I'm doing lots more free weights and gradually increasing my confidence in the gym.
I had my first introduction to drop sets today... that was lovely. I had other exercises but I done drop sets on the leg extension, hamstring curl and leg press. I was really really close to being sick lol.
Quote from: FETCHER. on Oct 11, 2023, 05:11 PMI got a new training plan this week, I'm doing lots more free weights and gradually increasing my confidence in the gym.
I had my first introduction to drop sets today... that was lovely. I had other exercises but I done drop sets on the leg extension, hamstring curl and leg press. I was really really close to being sick lol.
Would be curious to see the whole plan.
Quote from: grindy on Oct 11, 2023, 05:17 PMWould be curious to see the whole plan.
Stairmaster - 10mins
Barbell Squat - 3 sets of 10
Barbell sumo squat - 3 sets of 10
Dumbbell reverse lunge - 3 sets of 10
Leg extension - 10 reps no rest reduce weight by 3 pins and continue til failure
Hamstring curl - 10 reps no rest reduce weight by 3 pins and continue til failure
Leg press - 10 reps no rest reduce weight by 3 pins and continue til failure
Dumbbell step ups - 3 sets of 12
Dumbbell Bulgarian split squats - 3 sets of 12
Quote from: FETCHER. on Oct 11, 2023, 06:33 PMStairmaster - 10mins
Barbell Squat - 3 sets of 10
Barbell sumo squat - 3 sets of 10
Dumbbell reverse lunge - 3 sets of 10
Leg extension - 10 reps no rest reduce weight by 3 pins and continue til failure
Hamstring curl - 10 reps no rest reduce weight by 3 pins and continue til failure
Leg press - 10 reps no rest reduce weight by 3 pins and continue til failure
Dumbbell step ups - 3 sets of 12
Dumbbell Bulgarian split squats - 3 sets of 12
Is this one day of training? Damn that's a lot of volume. Hope you're able to do it properly and recover.
Quote from: grindy on Oct 12, 2023, 07:37 AMIs this one day of training? Damn that's a lot of volume. Hope you're able to do it properly and recover.
Yeah that was just yesterdays work out. I'm a bit sore today but not as bad as I thought, I kept my weights low because it was the first time doing a few of the exercises and I wanted to make sure I was doing them safety with good form.
Quote from: FETCHER. on Oct 12, 2023, 09:40 AMYeah that was just yesterdays work out. I'm a bit sore today but not as bad as I thought, I kept my weights low because it was the first time doing a few of the exercises and I wanted to make sure I was doing them safety with good form.
I think you'd really benefit from doing fewer exercises but going harder on them. This looks like junk volume to me.
Plus I'd include some hip hinge like romanian deadlifts or good mornings or 45 degree back extensions, if you care about your hamstring development.
Quote from: grindy on Oct 12, 2023, 10:19 AMI think you'd really benefit from doing fewer exercises but going harder on them. This looks like junk volume to me.
Plus I'd include some hip hinge like romanian deadlifts or good mornings or 45 degree back extensions, if you care about your hamstring development.
I appreciate your comments. What makes you worry about hamstring development?
I have a personal trainer and he runs 100 mile ultra marathons, he cycled from John O'Groats to Lands End and cycled from London to Rome so I've always assumed he knows what he's talking about.
Quote from: FETCHER. on Oct 12, 2023, 10:31 AMI appreciate your comments. What makes you worry about hamstring development?
I have a personal trainer and he runs 100 mile ultra marathons, he cycled from John O'Groats to Lands End and cycled from London to Rome so I've always assumed he knows what he's talking about.
Sorry in advance if I come of as too critical or even smug and obviously I don't know either your trainer or yourself but some points to consider:
-the hamstring crosses two joints, the knee and the hip, with only one of the multiple muscle heads crossing the knee. So if you don't train any hip hinges, you're missing out on a lot of hamstring development, especially on exercises training the loaded stretch, which is especially hypertrophic. A leg day with with 7 quad/glute focused exercises and only one minor hamstring exercise seems unbalanced, unless you have another hamstring focused leg day in the week somewhere.
-the fact that your trainer has done some badass stuff doesn't mean that he is a good trainer. Some people are just talented or have a good mindset or genetics or all of that but that doesn't mean they know how to train people besides themselves. Plus all of his achievements are in the realm of endurance but strength and hypertrophy are quite different endeavors.
-a lot of trainers know better but still give clients programs that seem interesting or badass or whatever because clients might be expecting that and might be motivated by that. This seems like such a case plus he might be simply biased due to his endurance background.
Quote from: grindy on Oct 12, 2023, 11:19 AMSorry in advance if I come of as too critical or even smug and obviously I don't know either your trainer or yourself but some points to consider:
-the hamstring crosses two joints, the knee and the hip, with only one of the multiple muscle heads crossing the knee. So if you don't train any hip hinges, you're missing out on a lot of hamstring development, especially on exercises training the loaded stretch, which is especially hypertrophic. A leg day with with 7 quad/glute focused exercises and only one minor hamstring exercise seems unbalanced, unless you have another hamstring focused leg day in the week somewhere.
-the fact that your trainer has done some badass stuff doesn't mean that he is a good trainer. Some people are just talented or have a good mindset or genetics or all of that but that doesn't mean they know how to train people besides themselves. Plus all of his achievements are in the realm of endurance but strength and hypertrophy are quite different endeavors.
-a lot of trainers know better but still give clients programs that seem interesting or badass or whatever because clients might be expecting that and might be motivated by that. This seems like such a case plus he might be simply biased due to his endurance background.
Not at all, I appreciate all comments. Every day is a school day.
I do a 6 week rotation on my plans and my previous plan had glute bridges, Romanian deadlifts, kettlebell swings and goblet squats. All of which google advises are hip hinge movements, could it be possible on a 6 week rotation he has lay off of them to focus on other muscle groups in the legs?
In fairness to him, I don't really mind if he isn't the best his plan has been working for me so far with weight loss and he has been working towards changing my mindset which is the main goal at the moment.
I do of course want to learn to educate myself because I won't always be with him so I do appreciate your comments and I'm always willing to learn new things in fitness. My previous PT was a body builder and her plans bored the shit out of me. While they may have been more balanced in terms of muscle groups, I would rather have gouged my eyes out than go to the gym and do her plan. It was very regimental and if couldn't do 3 days at the gym because I spent a full day in hospital with my mother in law she would tell me it wasn't good enough 😂. I'm just trying to find a nice balance.
Quote from: FETCHER. on Oct 12, 2023, 11:43 AMNot at all, I appreciate all comments. Every day is a school day.
I do a 6 week rotation on my plans and my previous plan had glute bridges, Romanian deadlifts, kettlebell swings and goblet squats. All of which google advises are hip hinge movements, could it be possible on a 6 week rotation he has lay off of them to focus on other muscle groups in the legs?
In fairness to him, I don't really mind if he isn't the best his plan has been working for me so far with weight loss and he has been working towards changing my mindset which is the main goal at the moment.
I do of course want to learn to educate myself because I won't always be with him so I do appreciate your comments and I'm always willing to learn new things in fitness. My previous PT was a body builder and her plans bored the shit out of me. While they may have been more balanced in terms of muscle groups, I would rather have gouged my eyes out than go to the gym and do her plan. It was very regimental and if couldn't do 3 days at the gym because I spent a full day in hospital with my mother in law she would tell me it wasn't good enough 😂. I'm just trying to find a nice balance.
Such a rotation can make sense if one wants to really focus on one muscle but I assume you want to bring up everything. Not to mention that you are most likely doing too much for quads with the current program, so why not skip a few quad exercises and add one for hamstrings.
Changing one's program every six weeks isn't a particularly good idea anyway, but I guess he's just trying to keep you entertained.
As for weight loss, lifting doesn't burn that many calories anyway. You'd be better of focusing on your diet and maybe some cardio and using lifting for muscle and strength gains.
A program like this feels very effective because there's a lot of burn and you're out of breath and sweating and all that but the actual muscle effort is pretty low and you're most likely stopping exercises due to being out of breath or generally fatigued not because the muscle is close to failure, which would be necessary for actual progress. It's obviously better than nothing and as a beginner you'll notice some changes anyway but such programming won't lead to long term progress and you could get similar or even better results in less time.
@FETCHER. I would only change program every 6 weeks if I felt like I was getting bored with the program all the time. Consistency is better than being entertained imo. I know you hated the female bodybuilder PT you had but her stuff was probably a bit better for consistency sake.
That one you posted looked like a leg day and I would for sure cut back on some of it. If you want like grindy says add in the hamstring or do fewer and mix in a different body group to get some variation. So do legs with something else.
What I currently do is legs and shoulders together, So I will do a leg exercise then a shoulder one then back to leg until I'm finished with my workout that day.
Quote from: FETCHER. on Oct 11, 2023, 06:33 PMStairmaster - 10mins
Barbell Squat - 3 sets of 10
Barbell sumo squat - 3 sets of 10
Dumbbell reverse lunge - 3 sets of 10
Leg extension - 10 reps no rest reduce weight by 3 pins and continue til failure
Hamstring curl - 10 reps no rest reduce weight by 3 pins and continue til failure
Leg press - 10 reps no rest reduce weight by 3 pins and continue til failure
Dumbbell step ups - 3 sets of 12
Dumbbell Bulgarian split squats - 3 sets of 12
How long do you spend in the gym doing this, Fetch?
Quote from: grindy on Oct 12, 2023, 12:05 PMSuch a rotation can make sense if one wants to really focus on one muscle but I assume you want to bring up everything. Not to mention that you are most likely doing too much for quads with the current program, so why not skip a few quad exercises and add one for hamstrings.
Changing one's program every six weeks isn't a particularly good idea anyway, but I guess he's just trying to keep you entertained.
As for weight loss, lifting doesn't burn that many calories anyway. You'd be better of focusing on your diet and maybe some cardio and using lifting for muscle and strength gains.
A program like this feels very effective because there's a lot of burn and you're out of breath and sweating and all that but the actual muscle effort is pretty low and you're most likely stopping exercises due to being out of breath or generally fatigued not because the muscle is close to failure, which would be necessary for actual progress. It's obviously better than nothing and as a beginner you'll notice some changes anyway but such programming won't lead to long term progress and you could get similar or even better results in less time.
If I'm completely honest at this stage and being overweight I don't really care much for working on specific groups 😂. Sure, I like feeling stronger and more confident but when you are fat I find it hard to care how swole my muscles are.
Yeah I do tend to start evading my plan if I have it for much longer than 6 weeks. I start getting lazy on the harder parts because I know they are difficult or I lose the motivation to get to the gym altogether and stay at home.
We will agree to disagree on what lifting does for fat loss because I think it's more important to find the types of exercise you enjoy. So it could be anything really, whatever works best for you. If you don't enjoy it you're not going to succeed.
Quote from: DJChameleon on Oct 12, 2023, 12:17 PM@FETCHER. I would only change program every 6 weeks if I felt like I was getting bored with the program all the time. Consistency is better than being entertained imo. I know you hated the female bodybuilder PT you had but her stuff was probably a bit better for consistency sake.
That one you posted looked like a leg day and I would for sure cut back on some of it. If you want like grindy says add in the hamstring or do fewer and mix in a different body group to get some variation. So do legs with something else.
What I currently do is legs and shoulders together, So I will do a leg exercise then a shoulder one then back to leg until I'm finished with my workout that day.
Yeah that was my leg day, I also do push, pull and abs days. I'm pretty happy with my plan and it is helping me reach my goals so if it ain't broke don't fix it 😉.
Consistency may be better than being entertained but what if being entertained is keeping me consistent 😅? Lol
Quote from: jimmy jazz on Oct 12, 2023, 02:09 PMHow long do you spend in the gym doing this, Fetch?
The first time I do them I'm usually a bit longer while I find my feet but on average I'm about an hour and 10mins.
Quote from: FETCHER. on Oct 12, 2023, 02:24 PMYeah that was my leg day, I also do push, pull and abs days. I'm pretty happy with my plan and it is helping me reach my goals so if it ain't broke don't fix it 😉.
Consistency may be better than being entertained but what if being entertained is keeping me consistent 😅? Lol
Yeah what works for you is definitely best no matter what advice we give. You are correct if it ain't broke don't fix it.
If being entertained keeps you consistent then go with that. I also agree with you. When you are starting out or just big overall and want to lose weight.
Min Maxing body parts isn't that big of a deal. That's more for people that have been working out for a while and they want to cut and focus on specific muscle groups. You aren't at that stage yet, hell I'm not at that stage either. I feel like that's more the level that grindy and Jimmy are at.
I missed the hour and 10 mins comment.
You are better than me. I could NEVER do that. When I hit the 40 min mark on workouts, I'm usually so exhausted by that time I just want it to end and my PT usually wraps it up by then.
My normal workouts with my PT is 30 mins but sometimes we will go to 40 mins. Near the end, I'm just so exhausted overall it doesn't matter what I do, my body just tells me I'm done for the day.
Quote from: FETCHER. on Oct 12, 2023, 02:24 PMIf I'm completely honest at this stage and being overweight I don't really care much for working on specific groups 😂. Sure, I like feeling stronger and more confident but when you are fat I find it hard to care how swole my muscles are.
Yeah I do tend to start evading my plan if I have it for much longer than 6 weeks. I start getting lazy on the harder parts because I know they are difficult or I lose the motivation to get to the gym altogether and stay at home.
We will agree to disagree on what lifting does for fat loss because I think it's more important to find the types of exercise you enjoy. So it could be anything really, whatever works best for you. If you don't enjoy it you're not going to succeed.
Yeah that was my leg day, I also do push, pull and abs days. I'm pretty happy with my plan and it is helping me reach my goals so if it ain't broke don't fix it 😉.
Consistency may be better than being entertained but what if being entertained is keeping me consistent 😅? Lol
The first time I do them I'm usually a bit longer while I find my feet but on average I'm about an hour and 10mins.
It's not really an agree to disagree thing, weightlifting does really burn relatively few calories so diet will always be more effective, although even the few calories burned by lifting can have a somewhat noticeable effect over a long period of time.
As for building muscle, it's just a healthy thing to do and more muscle helps with staying lean due to muscle being metabolically more demanding. But I understand that losing weight and staying generally active is more of a priority for you right now and it's definitely a good and important thing so good luck with it!
Quote from: DJChameleon on Oct 12, 2023, 02:37 PMYeah what works for you is definitely best no matter what advice we give. You are correct if it ain't broke don't fix it.
If being entertained keeps you consistent then go with that. I also agree with you. When you are starting out or just big overall and want to lose weight.
Min Maxing body parts isn't that big of a deal. That's more for people that have been working out for a while and they want to cut and focus on specific muscle groups. You aren't at that stage yet, hell I'm not at that stage either. I feel like that's more the level that grindy and Jimmy are at.
I missed the hour and 10 mins comment.
You are better than me. I could NEVER do that. When I hit the 40 min mark on workouts, I'm usually so exhausted by that time I just want it to end and my PT usually wraps it up by then.
My normal workouts with my PT is 30 mins but sometimes we will go to 40 mins. Near the end, I'm just so exhausted overall it doesn't matter what I do, my body just tells me I'm done for the day.
Tbh it's not about min-maxing something for me, I just want to be generally strong and developed when it comes to the major movement patterns and muscle groups. But I don't really care if at the end some body part might look a bit better and some worse, as long as I see some general progress.
Quote from: DJChameleon on Oct 12, 2023, 02:37 PMYeah what works for you is definitely best no matter what advice we give. You are correct if it ain't broke don't fix it.
If being entertained keeps you consistent then go with that. I also agree with you. When you are starting out or just big overall and want to lose weight.
Min Maxing body parts isn't that big of a deal. That's more for people that have been working out for a while and they want to cut and focus on specific muscle groups. You aren't at that stage yet, hell I'm not at that stage either. I feel like that's more the level that grindy and Jimmy are at.
I missed the hour and 10 mins comment.
You are better than me. I could NEVER do that. When I hit the 40 min mark on workouts, I'm usually so exhausted by that time I just want it to end and my PT usually wraps it up by then.
My normal workouts with my PT is 30 mins but sometimes we will go to 40 mins. Near the end, I'm just so exhausted overall it doesn't matter what I do, my body just tells me I'm done for the day.
Aw really? I have always done an hour with various PT's over here, I don't think they even offer less time. It can be tiring though and I usually go to the gym before work so that can be hard when you know you still have a full shift to do 🤢.
Sometimes my body tells me the same and I just wrap up early and leave. I was supposed to be in the gym this morning but I felt I needed the rest instead so I might have a leisurely cycle on the flat instead to loosen my legs off a bit.
Quote from: grindy on Oct 12, 2023, 03:37 PMIt's not really an agree to disagree thing, weightlifting does really burn relatively few calories so diet will always be more effective, although even the few calories burned by lifting can have a somewhat noticeable effect over a long period of time.
As for building muscle, it's just a healthy thing to do and more muscle helps with staying lean due to muscle being metabolically more demanding. But I understand that losing weight and staying generally active is more of a priority for you right now and it's definitely a good and important thing so good luck with it!
Yeah I know, you can't out train a bad diet! My diet has been spot on apart from the last couple of days so that's not a huge issue for me. I haven't struggled much with the gym unless I start to get too used to my plan.
Yeah it definitely is the most important thing, I just want to keep moving and make lifestyle changes. They don't happen overnight so any progress is a bonus no matter how long it takes to get there. I haven't posted it in here because it's not been hugely relevant but I have fluid in my lung so that's stopping me doing a lot of the things I usually would do in addition to my plan. Running, swimming, hiking etc. I'm pretty much stuck with walking and weight lifting just now. I do enjoy a wider variety of things but I'm practically breathing out my arse climbing the stairs so any form of cardio/HiiT right now isn't advisable.
Bah!
Bad workout today 😅
Dumbbell push, I did 7 x 4 with some failure at the very end last Tuesday. Today, same weight and I'm at 7/5/5 😐 AND I got a new ache in my left shoulder.
Most things I do seem to be hard on shoulders, even when I'm not lifting weights. Yesterday, I did Ab-wheel workout (tough on shoulders) and a power yoga workout that's basically 10-12 minutes doing plank variations (also tough on shoulders).
Maybe focusing more on pullups and chin-ups will be better rather than flys and pushes.
I also didn't get to do my squats yet.
Is it like a dull, throbbing ache? Also you've not had a deload yet have you?
Quote from: jimmy jazz on Oct 13, 2023, 06:03 PMIs it like a dull, throbbing ache? Also you've not had a deload yet have you?
No, it's more like a nerve pinch that happens when I hold my left arm in a certain position or just high up.
I was gonna do shoulder flys, did one rep and was like.. nope! That's not good.
And I haven't had a proper deload, though I did skip a day when I went on a cabin trip, so.. that was like 4 consecutive rest days or thereabouts. I may have exercised some, but at least not weights. That's my longest rest period in about 9 weeks or so.
BTW, I had a fantastic workout after those 4 days.
Keep an eye on it mate let us know if it gets worse or better.
I pushed yesterday's workout to today and had a great time. I increased weight on me squats and increased reps on dumbbell press.
Some ache in my shoulder still, but it wasn't too bad. I avoided shoulder and chest flys as those seem the worst for my shoulders and the dumbbell press seems more benign to shoulders than the barbell bench press.
I think my earlier suspicion is pretty much confirmed. I'm getting stronger, lifting a little heavier, trying to get the failures in. It's probably just a bit much for my 40s aging bod and I may need just a little more restitution time.
Shit workout today.
Just not that into it.
Might be time for a break. See how it goes rest of the week.
I went back to the gym this morning and it felt so good. I can't believe I missed it so much. I didn't complete a full chest day workout because I accidentally hit my funny bone like my elbow and I'm like damn. I just got back to the gym to get a stupid injury lol. I'm doing full cardio sesh tomorrow.
Quote from: jimmy jazz on Oct 16, 2023, 11:34 PMShit workout today.
Just not that into it.
Might be time for a break. See how it goes rest of the week.
You've now taught me that the occasional shit day is to be expected, so that was actually quite helpful 🙂
You'll soon be back on the beef horse, my swollen brother 💪
Quote from: DJChameleon on Oct 17, 2023, 03:11 AMI went back to the gym this morning and it felt so good. I can't believe I missed it so much. I didn't complete a full chest day workout because I accidentally hit my funny bone like my elbow and I'm like damn. I just got back to the gym to get a stupid injury lol. I'm doing full cardio sesh tomorrow.
Ouch! I guess some aches, pains and occasional smacks just comes with the territory.
Good luck and speedy recovery to you and your funny bone!
Pull day today. I realized that I cheat a little bit on heavy weighted pullups. I slightly and relatively slowly raise my knees when I get tired and I assumed it's just to improve the tension in my body, but nope. Turns out that gave me a bit of momentum and gave me 1-2 reps more towards the end. Don't think this is a huge issue but I'll be mindful of this in the future. My pull ups are getting more and more difficult as I'm gaining weight and it's a bit frustrating but obviously I'm still getting stronger and I'm looking forward to the numbers shooting up when I'm cutting.
Quote from: Guybrush on Oct 17, 2023, 06:50 PMYou've now taught me that the occasional shit day is to be expected, so that was actually quite helpful 🙂
You'll soon be back on the beef horse, my swollen brother 💪
Oh yes it happens. Just one day is normal, if it's the same for the rest of the days in doing this week then I will take a short break.
Quote from: grindy on Oct 17, 2023, 06:59 PMPull day today. I realized that I cheat a little bit on heavy weighted pullups. I slightly and relatively slowly raise my knees when I get tired and I assumed it's just to improve the tension in my body, but nope. Turns out that gave me a bit of momentum and gave me 1-2 reps more towards the end. Don't think this is a huge issue but I'll be mindful of this in the future. My pull ups are getting more and more difficult as I'm gaining weight and it's a bit frustrating but obviously I'm still getting stronger and I'm looking forward to the numbers shooting up when I'm cutting.
For pullups, I'm doing partial reps now which means to keep going even if I can't get all the way up. I just do what I can and kinda get lots of failures in with the final partial reps. When I'm just hanging and twitching, I stop 😄
It does feel kinda sloppy (eventually) and it's probably not smart or feasible for every exercise, but might be good in a few (like chin-ups / pullups).
Tuesday I did my cardio session which was weighted jump rope for 18 minutes. 3 minute rounds with 30 second breathing breaks. I was so exhausted near the end that I wanted to quit at like 15 minutes in but I pushed through the end bit.
I'm so happy to be back in the gym that I think this week I'm going to go five times this week then next week I will go back to my four days a week. The combination of having my own ride to get to the gym along with my MIL being around because she's on vacation from work has given me a bit more freedom from having to be the sole caretaker during the days for my grandpa in law. So I'm going to take full advantage of it during this three week period.
Quote from: Guybrush on Oct 17, 2023, 06:50 PMOuch! I guess some aches, pains and occasional smacks just comes with the territory.
Good luck and speedy recovery to you and your funny bone!
Thanks it was such a silly injury but it did stop me from completing my chest day routine. I think Today(Wednesday) like in a few hours, I will go and attempt my regular chest day routine again. My PT did say I should be doing chest day twice a week and I sort of agree with him but I don't know how to incorporate that into my 4 day a week routine.
I usually do chest day then cardio day then I switch between shoulders/leg day or back day then back to cardio for the last day. I don't know how to fit chest day in twice a week without touching on another body group.
Quote from: DJChameleon on Oct 18, 2023, 08:49 AMThanks it was such a silly injury but it did stop me from completing my chest day routine. I think Today(Wednesday) like in a few hours, I will go and attempt my regular chest day routine again. My PT did say I should be doing chest day twice a week and I sort of agree with him but I don't know how to incorporate that into my 4 day a week routine.
I usually do chest day then cardio day then I switch between shoulders/leg day or back day then back to cardio for the last day. I don't know how to fit chest day in twice a week without touching on another body group.
Do an upper-lower split.
On upper you superset push and pull movements.
Example:
Upper Day 1: Chest Press varation 1 ss Row variation 1, Overhead Press variation 1 ss Pull-Downs, Curls variation 1 ss Tricep Pushdown
Upper Day 2: Overhead Press variation 2 ss Pull Ups, Chest Press variation 2 ss Rows variation 2, Curls variation 2 ss Tricep overhead extension
Just realized that lateral raises are missing and they are quite important for side lat growth but you can either tuck them in at the end or superset them with some leg exercises on your leg day. As for cardio day, I don't think this makes sense. You can do 20 minutes of cardio at the end of each workout.
Dunno if you're considering this Deej but when you're working each muscle group twice a week, it doesn't have to be twice every calander week. Meaning over a random period from a Monday to Sunday you may only work a couple of muscle groups once, but there are still fewer than 6 days between each workout. So it is twice every 7 days.
Agree with Grindy about the cardio. Do it after you train for a shorter period but consistently after your workouts.
Quote from: grindy on Oct 18, 2023, 09:40 AMDo an upper-lower split.
On upper you superset push and pull movements.
Example:
Upper Day 1: Chest Press varation 1 ss Row variation 1, Overhead Press variation 1 ss Pull-Downs, Curls variation 1 ss Tricep Pushdown
Upper Day 2: Overhead Press variation 2 ss Pull Ups, Chest Press variation 2 ss Rows variation 2, Curls variation 2 ss Tricep overhead extension
Just realized that lateral raises are missing and they are quite important for side lat growth but you can either tuck them in at the end or superset them with some leg exercises on your leg day. As for cardio day, I don't think this makes sense. You can do 20 minutes of cardio at the end of each workout.
Quote from: jimmy jazz on Oct 18, 2023, 03:00 PMDunno if you're considering this Deej but when you're working each muscle group twice a week, it doesn't have to be twice every calander week. Meaning over a random period from a Monday to Sunday you may only work a couple of muscle groups once, but there are still fewer than 6 days between each workout. So it is twice every 7 days.
Agree with Grindy about the cardio. Do it after you train for a shorter period but consistently after your workouts.
If I'm only working out 4 times a week based off of the schedule I set earlier yes technically chest will end up being twice a week sort of. If I did it every Monday, idk my math feels a bit off still seems like once a week. Once in a 7 day period.
Also shorter cardio yes there is no way in hell I'm doing 20 mins worth of cardio after a tough workout session. Especially if I was working with my trainer that way. He pushes me til my body is exhausted. I just want to leave the gym and go home to shower. When I work out without him, I usually do 10 mins cardio post work out even if I'm tired. It's not the same level of tiredness that my trainer gets me too but it's still painful. Today I did the 10 mins on the elliptical at the end and my arms were bothering me so much. It was a good pain like the whole no gain no pain feeling but woof it was rough. I barely made it through the 10 mins, I got to the 6 minute mark and wanted to go home. I pushed through the pain though.
That's what I mean, you don't have to do your chest every Monday just cos it's Monday. You do it whenever your cycle calls for it.
This is what I'm doing atm and how it would spread over two cycles:
Day 1: Chest/Tris
Day 2: Quads/Hams
Day 3: Shoulders/Calves
Day 4: Back/Bis
Day 5: Rest Day
Day 6: Chest/Tris
Day 7: Quads/Hams
Day 8: Shoulders/Calves
Day 9: Back/Bis
Day 10: Rest Day
And repeat obviously.
So as you can see a calander week wouldn't allow me to do every muscle group twice but every muscle group is getting trained twice in a 7 day period. I could cut this down to 8 days if I removed my shoulder/calf day and did those exercises with chest and legs but I already explained this way makes it easier for me to hit them harder and not half arse what I'm doing.
How long have you had a routine and stuck to that plan without going in there not knowing what you're supposed to be doing? Cos it sounds like you're going in and thinking 'I feel like doing x today' rather than 'today is y day'.
Quote from: DJChameleon on Oct 18, 2023, 04:16 PMIf I'm only working out 4 times a week based off of the schedule I set earlier yes technically chest will end up being twice a week sort of. If I did it every Monday, idk my math feels a bit off still seems like once a week. Once in a 7 day period.
Also shorter cardio yes there is no way in hell I'm doing 20 mins worth of cardio after a tough workout session. Especially if I was working with my trainer that way. He pushes me til my body is exhausted. I just want to leave the gym and go home to shower. When I work out without him, I usually do 10 mins cardio post work out even if I'm tired. It's not the same level of tiredness that my trainer gets me too but it's still painful. Today I did the 10 mins on the elliptical at the end and my arms were bothering me so much. It was a good pain like the whole no gain no pain feeling but woof it was rough. I barely made it through the 10 mins, I got to the 6 minute mark and wanted to go home. I pushed through the pain though.
One of the unfortunately many usual mistakes PTs make, is rushing clients through a ton of exercises with little regard for training structure and proper rest periods. Clients feel exhausted and sweaty afterwards and think that this was a very productive workout, when in reality very little to no muscle and strength gains have been achieved. Could this be the case?
I can kinda understand being too fucked for cardio after a very intense leg day but after upper body this is unusual. And if your arms bother you too much on the elliptical, you can always switch to some legs-only cardio.
Push day today. On this push day my main lifts used to be heavy barbell overhead press and incline dumbbell chest press. But last week I noticed that the limiting factor on the chest press were my delts and not my pecs, which were the actual target muscle. My delts were still too tired from the overhead pressing. So today I switched to flat bench and immediately noticed a huge change in my pec activation. Gonna keep it that way for the foreseeable future.
Quote from: grindy on Oct 18, 2023, 06:54 PMOne of the unfortunately many usual mistakes PTs make, is rushing clients through a ton of exercises with little regard for training structure and proper rest periods. Clients feel exhausted and sweaty afterwards and think that this was a very productive workout, when in reality very little to no muscle and strength gains have been achieved. Could this be the case?
I can kinda understand being too fucked for cardio after a very intense leg day but after upper body this is unusual. And if your arms bother you too much on the elliptical, you can always switch to some legs-only cardio.
I can always do the elliptical without using the arm things and just do my legs but I've never done it that way. I also had that conversation today about the rest periods between sets and how short or long they should be. I was working out with some new buddies today and they say they rest for a full minute but my PT is against that for the type of program he has. The maximum I should be resting is 30 seconds and the workout is built for efficiency. No one or at least I don't want to be spending all day in the gym doing hour plus workouts. Maybe that's why your workout days are so long when they don't need to be.
I read up on optimal rest between sets and in my case, it seems to be 2-3 minutes so that's what I'm doing. I might be adding some time due to age as I'm reading 40+ guidelines 😅
Hurt my right arm somewhat during today's exercise. I was doing dumbbell pullover with 25 kgs wights on a dumbbell, 10 x 3 reps, and I think that's what messed it up. Probably shouldn't have done the bench presses after. Wanted to get some pullups in, but didn't feel good.
How do you guys feel about dumbbell pullovers?
If anyone's confused, it's this one:
(https://hips.hearstapps.com/hmg-prod/images/mh-3-29-fitness-split-2-1648570660.jpg)
Seems not great for shoulder health? Plus think I'm kinda already getting them, and maybe in a better way, doing ab-wheel workouts.
I don't do them and I have a decently wide back. Skip them if you don't get on with them imo.
Quote from: Guybrush on Oct 18, 2023, 08:38 PMI read up on optimal rest between sets and in my case, it seems to be 2-3 minutes so that's what I'm doing. I might be adding some time due to age as I'm reading 40+ guidelines 😅
Hurt my right arm somewhat during today's exercise. I was doing dumbbell pullover with 25 kgs wights on a dumbbell, 10 x 3 reps, and I think that's what messed it up. Probably shouldn't have done the bench presses after. Wanted to get some pullups in, but didn't feel good.
How do you guys feel about dumbbell pullovers?
If anyone's confused, it's this one:
(https://hips.hearstapps.com/hmg-prod/images/mh-3-29-fitness-split-2-1648570660.jpg)
Seems not great for shoulder health? Plus think I'm kinda already getting them, and maybe in a better way, doing ab-wheel workouts.
Haven't done them in ages. Some people get great results, to me they always felt weird.
Quote from: DJChameleon on Oct 18, 2023, 08:12 PMI can always do the elliptical without using the arm things and just do my legs but I've never done it that way. I also had that conversation today about the rest periods between sets and how short or long they should be. I was working out with some new buddies today and they say they rest for a full minute but my PT is against that for the type of program he has. The maximum I should be resting is 30 seconds and the workout is built for efficiency. No one or at least I don't want to be spending all day in the gym doing hour plus workouts. Maybe that's why your workout days are so long when they don't need to be.
30 seconds is ridiculous if you are trying to build muscle and strength. There is no fixed rest time but your muscle should be good to go and your breathing relatively calm before the next set. I rest around 3-5 minutes between big, heavy compounds and around 1-2 between isolations. If you want to be time efficient I'd go with supersets, rest pause training on isolations and maybe generally doing fewer exercises and sets but with more intensity. My workouts take around 60 to 70 minutes.
Tbf some of the golden era guys would train with 30 secs rest between sets but yeah I wouldn't do it myself regularly and none of us are training like that. I'm pretty much doing what you just described.
I try to keep it to 60 mins. Sometimes it goes over but it's no big deal.
I can see someone with exceptional willpower, a great cardiovascular system and genetics being able to benefit from it. And even they would probably grow better with more rest. But for us mere mortals this is no way to train. You end up finishing sets because you're out of breath and generally fatigued and not because you're any way close to failure. Plus form can really suffer from rushing so much. I guess one can have some noobie gains from training like this for the first few months, this is certainly better than nothing, but there will be no long term progress.
As you train at home, if you can be bothered try one of these and tell me what you think Grindy.
There's supersetting then there's this.
I skipped through the videos a bit and I think I have a basic idea about the workouts. (I'll rewatch them more thoroughly though.) I have my doubts whether I'm hardcore enough, I've done arm days in that vein and boy is it tough. I don't want to skip my program at the moment but I'll definitely try this at some point.
Quote from: grindy on Oct 18, 2023, 09:53 PM30 seconds is ridiculous if you are trying to build muscle and strength. There is no fixed rest time but your muscle should be good to go and your breathing relatively calm before the next set. I rest around 3-5 minutes between big, heavy compounds and around 1-2 between isolations. If you want to be time efficient I'd go with supersets, rest pause training on isolations and maybe generally doing fewer exercises and sets but with more intensity. My workouts take around 60 to 70 minutes.
The thing is I'm lifting way less weight than you guys are so you might think 30 seconds is ridiculous but for the amount of weight that I do in my sets it's not that bad.
Quote from: DJChameleon on Oct 19, 2023, 12:00 AMThe thing is I'm lifting way less weight than you guys are so you might think 30 seconds is ridiculous but for the amount of weight that I do in my sets it's not that bad.
It doesn't matter that much. Big weight or small, high or low reps, you need to rest and then get the muscle relatively close to failure.
Quote from: grindy on Oct 19, 2023, 07:03 AMIt doesn't matter that much. Big weight or small, high or low reps, you need to rest and then get the muscle relatively close to failure.
Okay I'll try it out. I just realized I'm being mad combative with your new suggestions for no reason lol :laughing:
Actually I know the reason, I'm super defensive about my PT. He's a cool dude and it always seems like you are slandering him and his method majority of the time but I'm open to suggestions even though it doesn't seem that way.
It's just when you are used to doing things one way and then being told it's wrong and to try something different you are a little resistant I would say.
I would try it out and see how it works for me. So try one minute between sets?
Quote from: DJChameleon on Oct 19, 2023, 09:27 AMOkay I'll try it out. I just realized I'm being mad combative with your new suggestions for no reason lol :laughing:
Actually I know the reason, I'm super defensive about my PT. He's a cool dude and it always seems like you are slandering him and his method majority of the time but I'm open to suggestions even though it doesn't seem that way.
It's just when you are used to doing things one way and then being told it's wrong and to try something different you are a little resistant I would say.
I would try it out and see how it works for me. So try one minute between sets?
I can actually understand you being a bit combative. Even apart from the PT being a nice guy, it's probably unpleasant to train your ass off only for some guys on the internet to criticize what you're doing.
But there isn't even any controversy about rest times, the scientific literature and experience-based lifters agree that it is better to rest a bit longer and I also used to train with very small rest periods myself and got stuck pretty quickly.
I'd say that 1 minute should be the minimum for isolation exercises using smaller muscle groups that can recover quickly like biceps and side delts. For things like chest press, squats etc. I'd rest longer. As written previously, you shouldn't be out of breath and your muscle should feel ready to go again, although I understand that the latter is a bit vague. It would really be interesting to see your program, so it could be restructured due to the longer rest but to still not be too long. But I think you already said that the program is changed a lot, which in itself is not a good thing.
QuoteBut I think you already said that the program is changed a lot, which in itself is not a good thing.
This. Honestly I would post here, we will sort it and then you stick to it for 6 months.
In 6 months you will come back looking like Serge Nubret* and then you can thank us by posting your physique (in underwear).
*Probably
As someone with a slightly scientific background, I'm definitely trying to check out what science says about various things also related to training rather than just trust various sources (myths spread so easily).
A slightly more dubious but potential shortcut is asking chatgpt because it seems to collect much of its knowledge from scientific publications, at least if you specify (according to science, what is blah blah?).
But I've also seen ChatGPT give two different answers to the same question asked twice, so it's not always dependable.
Quote from: grindy on Oct 19, 2023, 11:05 AMIt would really be interesting to see your program, so it could be restructured due to the longer rest but to still not be too long. But I think you already said that the program is changed a lot, which in itself is not a good thing.
I think it's Fetcher's that changes a lot. Mines doesn't change that much. There are just minor alterations here and there but for the most part they are always the same when I decide which muscle group I'm working on chest, arms, back, shoulders. It's usually the same set of exercises. Nothing too wild and constantly changing.
I will have to figure out what the names of the different exercises are for the different machines that I use and the exercises I do with the dumbbells then I will type them out.
This is what I got from a quick google search about rest time between sets.
QuoteThe optimal rest period between sets during a workout depends on your fitness goals12:
To increase strength and power, the best rest period is 2-5 minutes between sets.
To increase hypertrophy (muscle growth), the best rest period is 30-90 seconds between sets.
To increase muscular endurance, the best rest period is 30 seconds or less between sets.
According to the National Strength and Conditioning Association, 30-second rest intervals between sets can improve muscular endurance2.
Side note does anyone else hate the word 'hypertrophy'? It irritates me for some reason. Just say what you mean. You mean muscle size. Say that.
(I know that isn't you saying it BTW Deej just a quote from the Internet but it reminded me of my dislike of that word.)
I won the hypertrophy for being the coolest ADHD girlie.
Quote from: jimmy jazz on Oct 19, 2023, 05:43 PMSide note does anyone else hate the word 'hypertrophy'? It irritates me for some reason. Just say what you mean. You mean muscle size. Say that.
(I know that isn't you saying it BTW Deej just a quote from the Internet but it reminded me of my dislike of that word.)
It's just like the scientific term for what's happening is all but yeah I agree just stick to the layman's term and say muscle growth. So maybe that's what my PT is pushing me more towards focusing on muscle growth with a bit of endurance.
Quote from: DJChameleon on Oct 19, 2023, 05:20 PMI think it's Fetcher's that changes a lot. Mines doesn't change that much. There are just minor alterations here and there but for the most part they are always the same when I decide which muscle group I'm working on chest, arms, back, shoulders. It's usually the same set of exercises. Nothing too wild and constantly changing.
I will have to figure out what the names of the different exercises are for the different machines that I use and the exercises I do with the dumbbells then I will type them out.
This is what I got from a quick google search about rest time between sets.
A good example why the first google search result isn't the best source.
I couldn't access the actual "Essentials of Strength Training and Conditioning" to check whether it really says what it says but the rest of the article, talking about energy sources, sounds very smart but has very little to do with the topic, especially when talking about muscle growth.
Here's an in depth explanation about rest times from an actual exercise scientist if anyone wants to deep dive a bit:
Quote from: Guybrush on Oct 19, 2023, 04:01 PMAs someone with a slightly scientific background, I'm definitely trying to check out what science says about various things also related to training rather than just trust various sources (myths spread so easily).
A slightly more dubious but potential shortcut is asking chatgpt because it seems to collect much of its knowledge from scientific publications, at least if you specify (according to science, what is blah blah?).
But I've also seen ChatGPT give two different answers to the same question asked twice, so it's not always dependable.
I think it's important to listen to the science but as usual with studies we should also be mindful of their limitations.
Especially for exercise studies they are: EMG activation not necessarily being a good indicator of muscle growth, biomechanical models often being too simplified, studies having too few participants, studies using untrained individuals who don't know how to move and to go hard, studies being performed with only one or few exercises, thereby limiting the applicability to other muscle groups and exercises, studies being performed over short periods, while muscle growth is very slow and sustainability is sometimes more important than speed.
There's also the aspect of studies giving us an idea of averages but while some variables are basically universal, many others are highly individual and while you can assume to be average in most aspects, you are probably an outlier in some, therefore personal experimentation can make sense.
None of this means that there isn't value in the science, you just have to be careful when interpreting and applying the results.
^I think one of the maybe less obvious benefits of trying to follow science is it might help keep you from wasting time and energy on things that empirically doesn't work. So that's already quite useful, even if reading science won't inform you about all the specifics relevant to your own body.
Quote from: grindy on Oct 19, 2023, 06:10 PMHere's an in depth explanation about rest times from an actual exercise scientist if anyone wants to deep dive a bit:
I've seen this beefy slaphead before. Seems OK.
Which fitness channels do you like?
Quote from: jimmy jazz on Oct 19, 2023, 06:45 PMI've seen this beefy slaphead before. Seems OK.
Which fitness channels do you like?
Quite a lot actually, although I also have some issues with basically all of them.
Maybe an idea for a separate thread?
As for Mike Israetel, I have issues with some of his personality, but his advice is solid af and he is a basically universally acclaimed and respected scientist and trainer.
Yeah go for it. I'll say in advance, I don't like Athlean. He needs to cut to the chase.
Quote from: jimmy jazz on Oct 19, 2023, 07:03 PMYeah go for it. I'll say in advance, I don't like Athlean. He needs to cut to the chase.
Athlean sucks big time. I used to watch him for years and looking back he kinda fucked up my training with the fearmongering and stupid special exercises and silly focus on abs and leanness.
I've come to realize that I have limited shoulder mobility. It's hard for me to pull them back.
This means it's currently hard or near impossible to connect bar with chest in exercises like pendlay row and pullups. My shoulders just don't go back far enough.
I'm not sure if this is a permanent feature of my anatomy or something I might be able to fix 🤔
Possible focus for mobility days.
Quote from: Guybrush on Oct 21, 2023, 06:20 PMI've come to realize that I have limited shoulder mobility. It's hard for me to pull them back.
This means it's currently hard or near impossible to connect bar with chest in exercises like pendlay row and pullups. My shoulders just don't go back far enough.
I'm not sure if this is a permanent feature of my anatomy or something I might be able to fix 🤔
Possible focus for mobility days.
Can you do it with just the bar? Maybe the weight is too high. Plus there is no rule that you have to touch to your chest, anywhere on your upper body is fine. Higher is more upper back, lower is more lats, but the whole back gets worked with most positions. Touching really high on the chest would only make sense to ensure rear delt focus. And pull ups to the chest are extremely hard, pretty sure it's an issue of strength, not mobility.
Quote from: grindy on Oct 21, 2023, 07:01 PMCan you do it with just the bar? Maybe the weight is too high. Plus there is no rule that you have to touch to your chest, anywhere on your upper body is fine. Higher is more upper back, lower is more lats, but the whole back gets worked with most positions. Touching really high on the chest would only make sense to ensure rear delt focus. And pull ups to the chest are extremely hard, pretty sure it's an issue of strength, not mobility.
Yes, I am able to with, say, a broom, so strength is also part of it. I wasn't sure if I could tbh, but it seems to loosen up a bit after stretching (which gives me some comfort). A reason I'm thinking about it is my father has a very crooked sort of upper back. I'm not sure he can actually rest his head on the floor if he lies flat on his back. He also can't tie his shoes and has poor mobility overall and I'm wondering if I take after him.
Anyways, gonna make sure I get my shoulders back as far as I can using pushup bars or doing bench / dumbbell presses etc.
Quote from: Guybrush on Oct 21, 2023, 07:59 PMYes, I am able to with, say, a broom, so strength is also part of it. I wasn't sure if I could tbh, but it seems to loosen up a bit after stretching (which gives me some comfort). A reason I'm thinking about it is my father has a very crooked sort of upper back. I'm not sure he can actually rest his head on the floor if he lies flat on his back. He also can't tie his shoes and has poor mobility overall and I'm wondering if I take after him.
Anyways, gonna make sure I get my shoulders back as far as I can using pushup bars or doing bench / dumbbell presses etc.
I wouldn't worry about mobility and most likely weight training with full range of motion will be enough for you to have good mobility.
If you can reach your chest without weight then it's not a mobility issue at all. I'd still consider touching a bit lower unless you really want to target the rear delts.
When pressing it is certainly a good idea to go down as far as possible to stretch your pecs, because it grows them more, mobility or not.
Thanks for great information as always,
@grindy 🙂
Re our discussion on rest times, YouTube suggested me this vid (from a channel I don't know from before) and I thought it was pretty good.
By the way, this accumulation of shoulder problems..
I'm gonna try a deload week and instead just play pt to my wife in the coming week.
I've been at it for 11-12 weeks or so, so should be time.
Quote from: Guybrush on Oct 22, 2023, 07:52 AMThanks for great information as always, @grindy 🙂
Re our discussion on rest times, YouTube suggested me this vid (from a channel I don't know from before) and I thought it was pretty good.
You're welcome. I love talking about this stuff here because it's my main hobby lately but I seldom get to talk about it in real life.
I've seen that video and yes, all good points.
Quote from: Guybrush on Oct 22, 2023, 08:10 AMBy the way, this accumulation of shoulder problems..
I'm gonna try a deload week and instead just play pt to my wife in the coming week.
I've been at it for 11-12 weeks or so, so should be time.
About shoulder problems: When you do chest presses don't forget to retract your shoulder blades and move them together and a bit down. Keeps the shoulders in a more stable position. I even do this on lateral raises, although I've heard people say that this limits the necessary movement a bit. Works fine for me though and my side delts are probably my best body part. You might also want to do exercises like face-pulls or band pull aparts. They really helped with shoulder issues I was having, if I'm not mistaken.
Quote from: grindy on Oct 22, 2023, 09:31 AMAbout shoulder problems: When you do chest presses don't forget to retract your shoulder blades and move them together and a bit down. Keeps the shoulders in a more stable position. I even do this on lateral raises, although I've heard people say that this limits the necessary movement a bit. Works fine for me though and my side delts are probably my best body part. You might also want to do exercises like face-pulls or band pull aparts. They really helped with shoulder issues I was having, if I'm not mistaken.
Thanks, I've been following the advice from Jeff Nippard on how to set up / perform bench presses, so trying to pinch my shoulders back and get the back arch etc.
I don't think my form is too bad, but I've switched to dumbbell presses instead and it really is better on my shoulders. So atm I prefer those.
My left shoulder is much weaker than my right btw. This is especially noticeable when doing a rotator cuff shoulder exercise with dumbbells. So I'm thinking maybe that has something to do with why bench press isn't great. It might be too much strain on my weakest shoulder. When pushing myself on dumbbell presses, my left arm may fail before my right.
Anyways, Ive been doing some stuff, like changing up things that was causing shoulder problems, and it's been working. I'm less achy now, though they're still like old door hinges.
Tricep pushups are the best exercise for tris imo.
Especially to finish a workout.
https://m.youtube.com/shorts/IDITzHbdf4U
I was going to do a breakdown of my favourite exercises and these would definitely be my choice for tris.
Quote from: jimmy jazz on Oct 22, 2023, 02:14 PMTricep pushups are the best exercise for tris imo.
Especially to finish a workout.
https://m.youtube.com/shorts/IDITzHbdf4U
I was going to do a breakdown of my favourite exercises and these would definitely be my choice for tris.
I personally prefer overhead stuff for tris but it's definitely a great exercise. I also used to do sphynx push ups. Nice bodyweight isolation exercise, even though the ROM is a bit small and it can feel awkward at first.
Quote from: grindy on Oct 22, 2023, 02:39 PMI personally prefer overhead stuff for tris but it's definitely a great exercise. I also used to do sphynx push ups. Nice bodyweight isolation exercise, even though the ROM is a bit small and it can feel awkward at first.
I don't do any overhead stuff. I may include some extensions with light weight form now but they just irritate my elbows and also you know when an exercise just doesn't feel right for you? That's how it is for me. I know you can get a really good stretch when you use overhead exercises so I will try to add one now.
I tend to do:
Pushdowns
Kickbacks
Tricep pushups
Close grip bench
Skullcrushers
I do a lot of dips also.
Quote from: jimmy jazz on Oct 22, 2023, 02:46 PMI don't do any overhead stuff. I may include some extensions with light weight form now but they just irritate my elbows and also you know when an exercise just doesn't feel right for you? That's how it is for me. I know you can get a really good stretch when you use overhead exercises so I will try to add one now.
I tend to do:
Pushdowns
Kickbacks
Tricep pushups
Close grip bench
Skullcrushers
I do a lot of dips also.
For me it's the other way round. I can go really far behind my back and in a deep stretch and my elbows feel great. But scull crushers to my face, JM press (sometimes even close grip bench press) and dips really hurt my elbows.
I do french press on push day 1 and push downs on day 2. Used to only do lying triceps extension for a while, basically a skull crusher but you lower the weight really far and deep back behind the head.
Quote from: Guybrush on Oct 22, 2023, 07:52 AMThanks for great information as always, @grindy 🙂
Re our discussion on rest times, YouTube suggested me this vid (from a channel I don't know from before) and I thought it was pretty good.
I mentioned the results of this video with a gym buddy and we got into a bog discussion about it to the point that he was pissed off and thought we were arguing. I kept telling him we were just having a discussion with differing opinions but he was so mad he started to turn red lol. I was like bruh over rest times?
I'm surprised it hasn't got too spicy on here yet. Disagreements over training methods and ways of doing things get very heated in the lifting community.
As long as we all respect each other and accept that I am always right then we should be good.
Yeah we are much more chill but it makes sense why people get heated. Especially when they are used to doing things their own way and see results they like. They don't want to hear new information that differs from what they are used to.
Last rep of my last set of bench press was probably the grindiest rep I've ever had. The bar came to a standstill mid way and I kept pushing and pushing and it wasn't moving for what felt like ages and then it finally gave way and I slowly locked out even if it was kinda crooked. I'm still weak AF on the bench press but honestly proud of completing that one. Probably took a few seconds which is a long-ass time for a rep.
The scenarios I imagine in my head to get me angry and force the final rep out 8)
Well done Big G.
Quote from: grindy on Oct 27, 2023, 05:43 PMLast rep of my last set of bench press was probably the grindiest rep I've ever had. The bar came to a standstill mid way and I kept pushing and pushing and it wasn't moving for what felt like ages and then it finally gave way and I slowly locked out even if it was kinda crooked. I'm still weak AF on the bench press but honestly proud of completing that one. Probably took a few seconds which is a long-ass time for a rep.
That's a great rep, though, grindy 🙂 I love the ones that feel like they really count.
Looking forward to an exercise session tomorrow! I thought I'd try out a small gym available through work.
(https://drive.google.com/uc?id=1bCjnSUY8WUgPZDc-s68LVcppPkVI6lAK)
(https://drive.google.com/uc?id=1bO8eF1Kq-Q7YxtoQfX-ChpF912uVYf-m)
Gots lotsa manuals, squat rack, bench press and this thingy you can do various cable pushes and junk on.
Edit:
Hey, dips too!
Dips might be my preferred upper body exercise tbh.
Really makes my tits feel extra big.
A friend of mine motivated me to stop making excuses and focus harder on working out. She is smart and suggested the St. Jude Children's Hospital 1000 push-ups in November challenge. So I signed up to keep me going every day no matter what. The fundraising goal is $250 but I figured I would give $10 each Friday going until the end of the challenge.
It's like 34 push-ups a day but I figured I would just get started ASAP tonight and tomorrow so Im not sore on Nov.1. They are giving me a t-shirt which is nice. I understand maybe 35 a day is easy but it's honestly just to keep me focused longer than two weeks. I never know what to share on Facebook anyway other than my photography photos every once in a while.
They have lots of fundraisers I saw after creating the St. Jude's Children's Hospital one, so maybe I do a December challenge after this November one goes well. I might create some other exercises here to go along with the push ups because if im going to go all November doing something, maybe create a routine like with sit ups or planks or something. We'll see how this all goes though.
Quote from: jimmy jazz on Oct 27, 2023, 05:48 PMThe scenarios I imagine in my head to get me angry and force the final rep out 8)
Well done Big G.
I had my scenario right there. Wannabe intermediate can't complete five reps with 80 kilos? Fuck that!
[/quote]
Quote from: Guybrush on Oct 27, 2023, 05:54 PMThat's a great rep, though, grindy 🙂 I love the ones that feel like they really count.
Looking forward to an exercise session tomorrow! I thought I'd try out a small gym available through work.
(https://drive.google.com/uc?id=1bCjnSUY8WUgPZDc-s68LVcppPkVI6lAK)
(https://drive.google.com/uc?id=1bO8eF1Kq-Q7YxtoQfX-ChpF912uVYf-m)
Gots lotsa manuals, squat rack, bench press and this thingy you can do various cable pushes and junk on.
Edit:
Hey, dips too!
This looks cool! Don't think I'll ever stop training at home but it's so cool to train in a gym, especially a new one, from time to time!
Quote from: grindy on Oct 28, 2023, 09:27 AMI had my scenario right there. Wannabe intermediate can't complete five reps with 80 kilos? Fuck that!
This looks cool! Don't think I'll ever stop training at home but it's so cool to train in a gym, especially a new one, from time to time!
Yeah, this is just a backroom without windows (and kinda hard to find) at a place where I don't really work, but I'm part of the same extended organization, so.. I thought I could borrow it a bit.
I have the security card for the door.
I okayed something similar in my previous job 🙂 setting aside a small budget each year, small enough to hopefully slip by unnoticed, and just buy some equip each year. That's where the smith machine I've been using is.
I thought I'd try this program from Nippard and just expand on it a little:
It's got two days and I think they look like this:
Day 1:
Dumbbell presses (might alt with dips)
Romanian deadlift w/dumbbells
Lat cable pulldown (varying grips)
Overhead cable curls
Dumbbell step-ups
Overhead tricep cable extension
Lateral raise
Hamstring.. uh.. toe press?
Day 2:
Some kind of machine squats (have to trade for normal squats)
Superset:
Incline bench press narrow grip
Incline dumbbell rows
Seated hamstring curl (not sure I got equip for this)
Bicep barbell curls
Cable crunches (12-15 reps + drop)
Might've forgotten an exercise, but something like that.
He has a suggestion for doing these three days a week with an upper/lower body split, but I thought I'd perhaps try just alternating between day 1 and 2 instead and always do 48 hours rest. From my experience so far, I think I would prefer that.
I'll also toss in some isolation stuff and up the amount of sets.
Seems my security clearance doesn't grant me access during weekends, so I'm back to my old workplace's gym. I've been having one of the hardest workouts of my life 😅 started with squats and added a rep to my sets, so that's 4 x 10 with 70 kgs total. Not much to you guys, but man I was beat. No failure, but the last two reps in the final two sets came close.
Them dumbbell press. Not stronger. Instead of doing 4 sets, I turned the third set into a drop set to milk those failures that were coming. Hard!
I've then done 8 x 3 pendlay rows, but still am not liking them. I'm at 60 kg. Might be too heavy, so thinking of doing high reps next time and focus more on form
Now I'm knackered already! But gonna try some resistance band workouts before I go home.
Can't wait for the first progress pic from Tore. How long has it been now? 10 weeks? When you hit 6 months I say you bless us with the physique shots.
Quote from: Guybrush on Oct 28, 2023, 12:49 PMSeems my security clearance doesn't grant me access during weekends, so I'm back to my old workplace's gym. I've been having one of the hardest workouts of my life 😅 started with squats and added a rep to my sets, so that's 4 x 10 with 70 kgs total. Not much to you guys, but man I was beat. No failure, but the last two reps in the final two sets came close.
Them dumbbell press. Not stronger. Instead of doing 4 sets, I turned the third set into a drop set to milk those failures that were coming. Hard!
I've then done 8 x 3 pendlay rows, but still am not liking them. I'm at 60 kg. Might be too heavy, so thinking of doing high reps next time and focus more on form
Now I'm knackered already! But gonna try some resistance band workouts before I go home.
Those are actually some nice numbers. Took me way longer. Props!
Agree that's why I want to see the physique.
Tore has that viking strength!
Quote from: jimmy jazz on Oct 28, 2023, 09:37 PMAgree that's why I want to see the physique.
Tore has that viking strength!
Haha, hardly 😄 but alright, come february, I'll post some progression pics.
I ended up finishing with some skullcrushers and bicep curls instead yesterday.
I've tweaked Nippard's program a little and have noted some alternatives where I won't always have the right equip, so now it looks like this:
Day 1- Flat dumbbell press (Alt: dips)
- Romanian deadlift w/dumbbells
- Varying grip lat cable pulldown (alt: wide grip pullups / narrow grip chin-ups*)
- Overhead cable curls (alt: bicep curls)
- Overhead cable tricep extension (alt: skullcrushers)
- Lateral raise*
Day 2- Squats
- Toe press
- Superset: Incline bench press narrow grip & Incline dumbbell rows
- Bicep barbell curls
- Cable crunches (alt: weighted decline situps)
*Might drop this
Because I love squats, I might add those to both days if my legs aren't jellied. Plus, there's a lot more upper body than lower atm. Also more arms than back.
If you see improvements in my alternatives suggestions, feel free to fire away 🙂
It's ridiculous how easy it is to get into ego lifting. When I started my current program, my rule was that I have to squat all the way down and be relatively upright when rising. I was really eager to finally get to a working weight of 100kg during the last weeks but yesterday, at 97,5kg, I realized that I was cheating myself, not going completely ass to grass and doing a very slight "squat morning" when rising. Not bad form by any means but not what I had decided to do. So now I am again at 90kg. Still hope to go to three sets of 5 with 100kg by the end of the year. Let's see what happens. Not gonna play myself though.
Quote from: grindy on Oct 31, 2023, 07:33 PMIt's ridiculous how easy it is to get into ego lifting. When I started my current program, my rule was that I have to squat all the way down and be relatively upright when rising. I was really eager to finally get to a working weight of 100kg during the last weeks but yesterday, at 97,5kg, I realized that I was cheating myself, not going completely ass to grass and doing a very slight "squat morning" when rising. Not bad form by any means but not what I had decided to do. So now I am again at 90kg. Still hope to go to three sets of 5 with 100kg by the end of the year. Let's see what happens. Not gonna play myself though.
The way I've been doing this is I've started at 8 reps per set, then progressed to 12 and if I can do 12, up weights and back to 8.
But I've been a little hesitant to up weights because it ofc ups injury risk, so when I've arrived at 12, I'll typically also redo like 4 sets of 12 one or more times making each squat as tough as I can including pausing at the bottom before going up and getting a deep squat - although I try to avoid going so low as to cause butt wink.
So that also means there are many sets where I focus less on form, although that doesn't mean I think my form is bad. But I do believe progressing by adding reps, like adding a rep to sets, will lead to quicker progress than perfecting form. At least on average and according to Nippard. So this way, I have quicker progression in terms of adding reps and then check form properly before upping weights.
Quote from: Mindy on Oct 28, 2023, 04:05 AMA friend of mine motivated me to stop making excuses and focus harder on working out. She is smart and suggested the St. Jude Children's Hospital 1000 push-ups in November challenge. So I signed up to keep me going every day no matter what. The fundraising goal is $250 but I figured I would give $10 each Friday going until the end of the challenge.
It's like 34 push-ups a day but I figured I would just get started ASAP tonight and tomorrow so Im not sore on Nov.1. They are giving me a t-shirt which is nice. I understand maybe 35 a day is easy but it's honestly just to keep me focused longer than two weeks. I never know what to share on Facebook anyway other than my photography photos every once in a while.
They have lots of fundraisers I saw after creating the St. Jude's Children's Hospital one, so maybe I do a December challenge after this November one goes well. I might create some other exercises here to go along with the push ups because if im going to go all November doing something, maybe create a routine like with sit ups or planks or something. We'll see how this all goes though.
Good job starting Mindy. I did a St. Jude's push up challenge back in May. It was 3000 pushups for the month of May and I have my shirt as well. Really great material. I did all kinds of push up types so I didn't get bored. Inclines, wall, diamond, regular, etc.
I've been going hard at the gym with the extra free time I have. The last two weeks I have gone every single morning during the week. So five times a day except for when I went on vacation over the weekend but now I hit up chest day twice a week and alternate the last session. So coming up I'm going to focus on back exercises because I did arm last time.
Quote from: Guybrush on Oct 31, 2023, 11:09 PMThe way I've been doing this is I've started at 8 reps per set, then progressed to 12 and if I can do 12, up weights and back to 8.
But I've been a little hesitant to up weights because it ofc ups injury risk, so when I've arrived at 12, I'll typically also redo like 4 sets of 12 one or more times making each squat as tough as I can including pausing at the bottom before going up and getting a deep squat - although I try to avoid going so low as to cause butt wink.
So that also means there are many sets where I focus less on form, although that doesn't mean I think my form is bad. But I do believe progressing by adding reps, like adding a rep to sets, will lead to quicker progress than perfecting form. At least on average and according to Nippard. So this way, I have quicker progression in terms of adding reps and then check form properly before upping weights.
This is certainly a good scheme to progress. It is a bit slow, I can't imagine having to go four reps down, although it depends on the weight added.
But if it works for you, you get stronger and bigger and you feel great, who cares about some minor details.
Also I wouldn't obsess over butt wink, although it depends.
Here's a deep dive into the butt:
Quote from: DJChameleon on Nov 01, 2023, 08:23 AMGood job starting Mindy. I did a St. Jude's push up challenge back in May. It was 3000 pushups for the month of May and I have my shirt as well. Really great material. I did all kinds of push up types so I didn't get bored. Inclines, wall, diamond, regular, etc.
I've been going hard at the gym with the extra free time I have. The last two weeks I have gone every single morning during the week. So five times a day except for when I went on vacation over the weekend but now I hit up chest day twice a week and alternate the last session. So coming up I'm going to focus on back exercises because I did arm last time.
thats cool, I should be getting a shirt too, this is just 1000 push ups but Im going to track how many I do in excel and just do a bunch
Quote from: grindy on Nov 01, 2023, 01:45 PMThis is certainly a good scheme to progress. It is a bit slow, I can't imagine having to go four reps down, although it depends on the weight added.
But if it works for you, you get stronger and bigger and you feel great, who cares about some minor details.
Also I wouldn't obsess over butt wink, although it depends.
Here's a deep dive into the butt:
I typically add 10 kgs. It is a bit slow and going back to 8 typically isn't much of a challenge, even with the added kgs. For that reason, I've jumped ahead a bit in the past if 4 x 8 felt way too easy.
This time, at 70 kgs, I'm just adding a rep at a time because every squat sesh has felt tough. 4 x 11 is up on Friday. I could skip to 4 x 12 and am considering it, but judging by my soreness last time, I think I'll just keep going nice and slow.
Do you guys do warmup sets before hitting your target weight on squats?
Quote from: Guybrush on Nov 01, 2023, 06:08 PMI typically add 10 kgs. It is a bit slow and going back to 8 typically isn't much of a challenge, even with the added kgs. For that reason, I've jumped ahead a bit in the past if 4 x 8 felt way too easy.
This time, at 70 kgs, I'm just adding a rep at a time because every squat sesh has felt tough. 4 x 11 is up on Friday. I could skip to 4 x 12 and am considering it, but judging by my soreness last time, I think I'll just keep going nice and slow.
Do you guys do warmup sets before hitting your target weight on squats?
I wouldn't recommend upping the weight that much. I typically use 2,5kg and it is the usually recommended jump.
And yeah, I warm up for all big lifts. Starting with the bar and adding weight while decreasing reps until I'm at my working weight. Very important to not get injured.
Yeh same here. Low weight then work my way up.
Quote from: DJChameleon on Nov 01, 2023, 08:23 AMGood job starting Mindy. I did a St. Jude's push up challenge back in May. It was 3000 pushups for the month of May and I have my shirt as well. Really great material. I did all kinds of push up types so I didn't get bored. Inclines, wall, diamond, regular, etc.
I've been going hard at the gym with the extra free time I have. The last two weeks I have gone every single morning during the week. So five times a day except for when I went on vacation over the weekend but now I hit up chest day twice a week and alternate the last session. So coming up I'm going to focus on back exercises because I did arm last time.
(https://i.postimg.cc/tTrprxrL/PXL-20231101-182101416.jpg)
hey bro check it out! I walked downstairs to check the mail and the shirt came right after that post!
Already started the push-ups, doing a set every time I get off my chair for more tea or go to the bathroom lol
Quote from: grindy on Nov 01, 2023, 06:58 PMI wouldn't recommend upping the weight that much. I typically use 2,5kg and it is the usually recommended jump.
And yeah, I warm up for all big lifts. Starting with the bar and adding weight while decreasing reps until I'm at my working weight. Very important to not get injured.
The reason I've done 10 is I think the smallest plates in that gym are 5kgs. I'll see if I can find something smaller when the time comes to up it, though. By that time, I might be doing my squats elsewhere anyways as there's a gym right next door to my where my wife works that I'm considering joining.
About warmup, I do it, but not that much. Last time I think I did like 10 reps of 50kgs to before doing my target of 70. It's probably not nearly enough 😅
Shoulders and calves for me today.
My favourite shoulder exercise is between lateral side raises and rear delt flies.
Both are excellent imo.
Quote from: Mindy on Nov 01, 2023, 07:32 PM(https://i.postimg.cc/tTrprxrL/PXL-20231101-182101416.jpg)
hey bro check it out! I walked downstairs to check the mail and the shirt came right after that post!
Already started the push-ups, doing a set every time I get off my chair for more tea or go to the bathroom lol
yep that's the one, nice material on that shirt. I'm currently wearing mines today.
I was supposed to do chest yesterday but I wasn't feeling up to it so I just did a longer cardio session. 30 mins.
My car is in the shop so I didn't get to go to the gym. I was supposed to be working on back exercises today with my trainer. I will probably do some stuff at home to do something at least.
Quote from: Guybrush on Nov 01, 2023, 10:56 PMThe reason I've done 10 is I think the smallest plates in that gym are 5kgs. I'll see if I can find something smaller when the time comes to up it, though. By that time, I might be doing my squats elsewhere anyways as there's a gym right next door to my where my wife works that I'm considering joining.
About warmup, I do it, but not that much. Last time I think I did like 10 reps of 50kgs to before doing my target of 70. It's probably not nearly enough 😅
If you only have those big plates, your progression scheme seems quite reasonable to me.
And yeah, definitely warm up more. Start with the bar or bodyweight and do 10 or 20 reps then go up in weight in 10-20kg increments. I used to not warm up at all and it really led to worse workouts and more injuries. You should warm up that way for all big compund exercises. For smaller isolations, especially done after compounds, it's not necessary, although it can be beneficial if you have an injury or something feels weird.
Thanks,
@grindy ! Taking it to heart ❤️
How are you guys with exercise when you're a little sick? I got a cold, might be the flu, but it ain't too bad. I really wanna get my squats in today.
Quote from: Guybrush on Nov 03, 2023, 03:14 PMThanks, @grindy ! Taking it to heart ❤️
How are you guys with exercise when you're a little sick? I got a cold, might be the flu, but it ain't too bad. I really wanna get my squats in today.
I'm always a bit unsure how to deal with sickness. Definitely no training if really sick. If it's just starting or subsiding I wouldn't go really hard but a good effort workout probably won't hurt.
Quote from: grindy on Nov 03, 2023, 04:03 PMI'm always a bit unsure how to deal with sickness. Definitely no training if really sick. If it's just starting or subsiding I wouldn't go really hard but a good effort workout probably won't hurt.
Just did my 4 x 11 x 70 Kgs. I could feel I was a little outta shape, but persevered 😅 I upped rest time to about 3 minutes and took some short breaks in between sets if I got dizzy.
It was my hardest squat sesh yet. I'm sure being sick has a lot to do with it. Still, I'm satisfied.
Gonna see if I can get some more done before I head home.
Damn, dude. If you weren't some guy all the way in Norway who's older than me and also if I didn't hate the idea of having children, I'd be proud to call you my son.
The only times I've skipped workouts is when I've been unwell.
If it's a cold then I'll still train.
If it's flu, depends how bad. But I try to do something regardless.
When I had Covid I had to stop entirely. Was about two weeks I think.
If I am really depressed it can be hard. What I do is break it down into little tasks. So I think if I just put my clothes on and don't feel up to it I can just stop. Then I go to the shed. Then I may as well do one set. Then I may as well do another. Then before I know it I've done everything and I feel a lot better for it.
Thanks
@grindy !
@jimmy jazz that sounds relatable to my workout today. I did dumbbell bench presses and did good all things considered. Went for 3 x 9 with 20 kgs, but had a failure in my last rep in last set and immediately went for a drop set with 15 and 10 kg dumbbells. It was painful. Then I did a superset of toe presses / calf raises with a ledge and the 70kgs on the barbell and 4 x 6 pullups with the resistance band, but I felt horrible afterwards 😅 like a fatigue that wouldn't go away. On a normal day, I would've done more, but I was emptied.
An unpleasant workout all in all and a bit of a slog to get through (despite being relatively short), but I'm happy with the results and that I did it 💪
Also did leg day today. I think I settled on my second squat type movement for the next months: Squats on a wedge (I also wear squat shoes anyway) so I can go really deep and be really upright, going down very, very slowly and staying in the hole, completely ass-to-grass for a few seconds. I need very little weight doing this and it already fucks me up.
Quote from: grindy on Nov 03, 2023, 06:42 PMAlso did leg day today. I think I settled on my second squat type movement for the next months: Squats on a wedge (I also wear squat shoes anyway) so I can go really deep and be really upright, going down very, very slowly and staying in the hole, completely ass-to-grass for a few seconds. I need very little weight doing this and it already fucks me up.
I've never heard of/thought of standing on a wedge when doing squats.
If it means I could lower the weight and get a similarly effective or better workout, that's definitely interesting!
Quote from: Guybrush on Nov 03, 2023, 06:49 PMI've never heard of/thought of standing on a wedge when doing squats.
If it means I could lower the weight and get a similarly effective or better workout, that's definitely interesting!
It's all about elevating your heels. Squat shoes with a flat sole but high heel already made a huge difference for me. Definitely recommended.
I've never tried that. I don't wear any shoes when squatting.
I don't want to buy shoes for squatting but I could try using a slant board?
Quote from: jimmy jazz on Nov 02, 2023, 12:54 AMShoulders and calves for me today.
My favourite shoulder exercise is between lateral side raises and rear delt flies.
Both are excellent imo.
There is nothing I hate more on this planet than lateral side raises 😂.
Quote from: jimmy jazz on Nov 03, 2023, 09:26 PMI've never tried that. I don't wear any shoes when squatting.
I don't want to buy shoes for squatting but I could try using a slant board?
For some people it is more necessary than for others. I'm pretty tall and with long femurs. Plus my ankle mobility sucks. Without any heel elevation I feel very unstable and weird and can't go deep while being relatively upright.
Quote from: FETCHER. on Nov 03, 2023, 10:04 PMThere is nothing I hate more on this planet than lateral side raises 😂.
That fucking burn...
lol I like the burn tbh. I think also because I can really see them bulge when working them. So it motivates me more.
Yeah, I also like it. Used to do some psychotic drop sets ending with just the weight of my arms... Hanging laundry out to dry on those days was simply impossible.
Quote from: grindy on Nov 03, 2023, 10:24 PMYeah, I also like it. Used to do some psychotic drop sets ending with just the weight of my arms... Hanging laundry out to dry on those days was simply impossible.
You ever did 21s? They are tough.
Quote from: jimmy jazz on Nov 03, 2023, 10:30 PMYou ever did 21s? They are tough.
I have but I don't consider those types of exercises to be that great anymore. Sure is fun though.
The smith machine might be some help to me because I don't have much trouble keeping my feet planted. If I notice I'm pushing with my toes/the balls of my feet (according to
@ribbons , feet have balls so I'm assuming that's just behind the toes), I can usually wriggle my feet like a centimeter or two forward and just correct that way until I feel balanced.
To me, the wedge sounds particularly useful for home squattin'.
Quote from: grindy on Nov 04, 2023, 07:59 AMI have but I don't consider those types of exercises to be that great anymore. Sure is fun though.
What's your issue with 21s mate?
Quote from: Guybrush on Nov 04, 2023, 10:42 AMThe smith machine might be some help to me because I don't have much trouble keeping my feet planted. If I notice I'm pushing with my toes/the balls of my feet (according to @ribbons , feet have balls so I'm assuming that's just behind the toes), I can usually wriggle my feet like a centimeter or two forward and just correct that way until I feel balanced.
To me, the wedge sounds particularly useful for home squattin'.
Yes. Are you just finding this out now? Not being a cock, I know English isn't your first language.
I'm vaguely aware. It's just one of those English expressions I find weird / funny. I can't help thinking of having, like, testicles in your heels.
That would really suck when doing squats.
Quote from: Guybrush on Nov 03, 2023, 03:14 PMThanks, @grindy ! Taking it to heart ❤️
How are you guys with exercise when you're a little sick? I got a cold, might be the flu, but it ain't too bad. I really wanna get my squats in today.
When I'm sick and I still try to train I can tell instantly, I feel myself sweating quicker and feeling fatigue much faster. If that starts to happen. I just listen to my body and hang it up for the day. The best course of action is just listen to what your body is telling you. If you feel like you can push through with your training then you aren't sick enough to opt out of it for that day.
Quote from: DJChameleon on Nov 04, 2023, 12:29 PMWhen I'm sick and I still try to train I can tell instantly, I feel myself sweating quicker and feeling fatigue much faster. If that starts to happen. I just listen to my body and hang it up for the day. The best course of action is just listen to what your body is telling you. If you feel like you can push through with your training then you aren't sick enough to opt out of it for that day.
It really hit me after exercise yesterday. Been up coughing all night with a sore throat and the coppery taste of blood on my phlegm.
I still feel kinda bad for not hitting as many exercises yesterday as I planned to, so maybe I'll squeeze in a couple today. I wanna at least do barbell curls to get some biceps workout done.
Quote from: Guybrush on Nov 04, 2023, 10:42 AMThe smith machine might be some help to me because I don't have much trouble keeping my feet planted. If I notice I'm pushing with my toes/the balls of my feet (according to @ribbons , feet have balls so I'm assuming that's just behind the toes), I can usually wriggle my feet like a centimeter or two forward and just correct that way until I feel balanced.
To me, the wedge sounds particularly useful for home squattin'.
I keep forgetting that you use the smith machine which changes the whole thing quite a lot. Actually curious to see how you'll fare with free weight squats
Quote from: jimmy jazz on Nov 04, 2023, 11:49 AMWhat's your issue with 21s mate?
Don't really see the value in partial ROM training, especially when not in the lengthened portion of the movement. It's certainly not without any benefits but almost certainly worse than full ROM. I'd feel like I'm wasting my time although that would be a bit persnickety.
Quote from: grindy on Nov 04, 2023, 05:27 PMI keep forgetting that you use the smith machine which changes the whole thing quite a lot. Actually curious to see how you'll fare with free weight squats
Me too! I'm guessing worse for obvious reasons. I used to do free weights at home, but that was 20 kgs ago. I don't have a squat rack here, so getting the barbell safely up and down without a spotter and without dropping it on our wooden floor seemed risky. I got mats, but even then just dropping a heavy dumbbell may cause a dent.
So as I'm sick and writing this as my teeth are chattering with fever, I've been philosophizing a bit about my journey so far. I've digitized my entire log, so that gave me something to contemplate.
I started out
great, very consistent with the exercises I was doing. I was also doing something every day, no matter how small (logged or not). It seems I lift most total weight about a month in or so. Then, as it was, I started experimenting more in September and going into October, losing some of that consistency. I also found out I didn't like every exercise, like the pendlay row. Some of my experiments, like lateral raises, dumbbell pullover and chest flys along with other stuff caused me shoulder pain, so I stopped doing certain things and eventually took a week off.
I was also looking at a lot of YouTube vids during this period and, who knows, maybe my confidence went down a bit after my feed got filled with absolute beefcakes (something I've even no ambition of becoming).
HOWEVER I have grown a lot, even if I was more amazed with my development a little while ago. I'm smarter now in terms of shoulder stuff, so I wanna get that pep back.
One thing I wanna get back to is doing something every day. I've let that slip a little. So today, I did dead hang for 1 min and then 3 x 30s and it was pretty brutal, so obviously should do that more.
If I'm bedridden, I can still squeeze my ass cheeks together and although I'm far from beefcake, I am much closer to the kind of bod that I myself find attractive.
Human flesh!
Push day today. Didn't increase my bench press weight but while last week the last set of five reps was incredibly hard, today's wasn't that difficult. Probably could have done 6, at least in the first and second set. I love those clear indicators of week to week progress. Motivating af
Seated overhead press and flyes were also much easier than the first time I did them last week, I've probably gotten more used to them. Another reason why it's so important not to switch exercises all the time. You need to learn to get good at them.
Think it was in 2021, I had lifted for about 7 months without a deload, wasn't really familiar with it then. Started beginning of 2020 so 18 months in at this point.
Came to a point where I just felt like I needed a break so had a week off.
When I went back in and did bench I had got three or four reps stronger which blew my mind.
Breaks and deloads never had such big benefits for me. Although it might just mean that I don't go hard enough.
Tweaked my lower back squatting today. Not even with max weight, just warming up. Never happened before. Still managed to do most of my squatting but decided to forego RDLs and back extensions. Really hope it'll be okay tomorrow and I'll be able to finish my workout.
Quote from: grindy on Nov 09, 2023, 05:21 PMTweaked my lower back squatting today. Not even with max weight, just warming up. Never happened before. Still managed to do most of my squatting but decided to forego RDLs and back extensions. Really hope it'll be okay tomorrow and I'll be able to finish my workout.
This is my worst nightmare.
How old are you mate? You have the aura of a late 30s man.
What weight were you squatting when you tweaked it?
I'm 36. I was only doing 70kg. It's ridiculous. But I've had stuff like this before, although not often since I started training, should be fine in one or two days.
Sympathy rep. Get well soon my fellow roider.
Ouch,
@grindy ! Forgive my dumb question cause I realize you obviously hurt your back, but tweaked.. just unsure about that term. Do you like know of it's skeletal or muscular?
Also interesting to hear if there are some valuable advice for myself in here. Was the squat too deep?
My sympathies are with you, my beef bro. Hope it clears up quickly!
Not sure what the specific meaning of "tweaking one's back" is but I always understood it to mean some slight injury that you get when you pick something up or bend down or whatever.
Not sure what's really hurting here, feels like some muscle or tendon stuff, it's more of a discomfort, a general feeling of instability and something pulling, than real pain. Anyway, feelings can be deceptive. I used to have this a few times per year when I picked something up while twisting my back or being in some weird position. Since I started deadlifting and stuff like that, this is only the second time this happened. Not sure what the reason was this time. 70kg is usually a weight I feel very comfortable with. I might have arched my back too much but not sure. Some slight injuries are to be expected now and then when lifting anything beyond baby weights so I don't worry too much.
Back and bis yesterday.
Going to have a rest for a bit now. Been about 16 weeks non stop.
I was thinking wait until Christmas and rest then but I'll probably just do both.
I'm gonna take this week off. I did back on Friday with my trainer and for some reason I'm still feeling sore. So gonna chill for a bit.
I visited an actual gym today to see whether I might like to exercise there on occasion.
Because they had the machines for it, I had to try machine squats and also leg curl which I haven't gotten to do properly before now.
Wish I knew what the weight on the machine squats was without plates. Added 60 kgs to it and did 4 x 12 after warmup sets, but it was rough. I had to take a few seconds break in the final two sets. Think it might have been 80 kgs or more? But who knows?
It's one of the things that annoy me with machines. Please make it easy to know how much I'm lifting so I can compare and check progress.
Also have done lat cable pulldowns, pushups, skullcrushers, biceps curl and a short dead hang. Doing those every day, usually 1,5 minutes now.. but only a minute today as I was knackered.
the bars themselves are usually around 20kg or 45 lbs but it does vary on the machine. I would have just asked someone that was in the gym working out to make sure or someone at the front desk. I don't know how busy the gym was that you went into.
The machine squat has this rail cart.
Quote from: DJChameleon on Nov 15, 2023, 05:53 PMthe bars themselves are usually around 20kg or 45 lbs but it does vary on the machine. I would have just asked someone that was in the gym working out to make sure or someone at the front desk. I don't know how busy the gym was that you went into.
It was a hack squat machine, maybe?
It looked like this, only a bit more rugged:
(https://m.media-amazon.com/images/I/91os0Fqd30L._AC_UF350,350_QL80_.jpg)
I'd guess that back rest portion with the bar at the back is at least 20 kgs 🤔
Edit:
Probably 30 kgs for a 90 kgs total which then is easier to lift as it's angled. It's easy to go real deep on these, so that's probably why it was tough.
Awful exercise today. Got hit hard with the norovirus on Saturday, puking and shitting and not being able to hold down food. Cleared up eventually yesterday, but felt very fatigued, like winded from walking in stairs. Felt much better today so decided to have my workout according to plan, but it was HARD. Just weaker across the board and feeling fatigued and a little woozy after.
Gods danged sicknesses trying to kill my gainz.
(https://i.ibb.co/HD8pgQN/IMG-20231121-230508.jpg)
These crusty dumbbells are about 40 years old. Daddy Jazz used them and now I do. (26.5kg concentration curls last night.)
This is my legendary garden shed where I make all my gainz.
(https://i.ibb.co/MBGY41v/IMG-20221102-200750.jpg)
As you can see it is big for a garden shed but not that big for a workout area. But I like the challenge of using initiative and making the most out of what I have. The weight plates and some other stuff is stacked at the end I took the picture from.
Cool, thanks for showing us,
@jimmy jazz 🙂
There's something charming about the barebonesyness of a small space and basic equip and a nice reminder that you can get really far with the basics.
You're an inspiration!
Also I like your Arnie on the wall.
Thank you mate. Yes you really don't need shiny new equipment or anything fancy to get in shape and make gainz.
Did a 4 x 12 squats with 70 kgs which is something I've already done a while ago, as you may know.
I've been sick for most of November and feel like I haven't exercised as much as I wanted. I've kept it up when I could, though, but I've been in worse shape for some of these sessions. Today I was back at this weight again and it's hard to tell if there's any progress, but I believe I am going deeper into the squats now than before so it should be harder even if it looks the same on paper.
I was absolutely knackered afterwards.
But I definitely feel like I've plateaued on my bread and butter exercises, like Dumbbell Chest Press. I'll keep going, but I miss seeing some real progress.
Health is better now, though, so hoping for good gains ahead.
In December, I think I'm gonna head to Planet Fitness to work out since it's a 24 hour gym. I will go at like 3am or 4am to knock out 45 mins then head home so I can be here to take care of pops when he wakes up around 6am.
Nice! I wonder who else might be there in the middle of the night 😅 let us know if you see something weird.
well my buddy works the over night shift and there are regulars that come in at that weird hour. I actually used to go over there at 4am when I couldn't sleep just to BS with my buddy that works the front desk then I would give him a ride when he gets off at 6am to our real gym.
There is a weird thing that happened he told me about.
There was a creepy guy sitting in his car waiting for these two ladies to leave the gym. Once they left and saw him they turned around and came back in. So my buddy went outside and the guy drove off. The ladies waited inside for a little bit then decided to go outside. The guy only pretended to drive off. What he did was drove off and circled around the parking lot and was waiting just out of view off to the side. So my buddy and two other guys came outside to run to his guy and waited to see him drive off for good then the ladies walked to their car and they were good. They ended up looking up the guy's information and told him that he's banned from the gym. When they looked up his information, he was using the name of an Asian Youtuber which is weird because he's black. They also looked into his log in information like check ins. He would check in at different gyms then I think when he gets caught he goes to a different location. Who knows how many women he has harrassed or maybe even successfully kidnapped we have no idea.
@Guybrush see if you can get to 20-25 reps of 70kg before moving up in weight. Have a go and let us know what you think.
@DJChameleon sounds disturbing I'd report him.
Its now 0c in my shed when I train. Gets to about 4c by the time I finish. Horrible when I first go in 😭
Quote from: jimmy jazz on Nov 25, 2023, 12:34 AM@Guybrush see if you can get to 20-25 reps of 70kg before moving up in weight. Have a go and let us know what you think.
What? That's like double what I do now.. and won't that be more like cardio than beef growing? 😅
My plan was to increase to 75 and go back to 8 reps.
You should do both but legs tend to respond better to higher reps. There's plenty of info about it if you have a look online. Try it and see how you get on.
BSS is the king of mass imo anyway.
How do you feel about Nippard's leg day then? 🤔
Quote from: jimmy jazz on Nov 25, 2023, 12:34 AM@DJChameleon sounds disturbing I'd report him.
I don't think we have enough to report him to anyone credible. So we haven't.
Quote from: Guybrush on Nov 25, 2023, 09:22 AMHow do you feel about Nippard's leg day then? 🤔
Those reps look too low to me to be honest but there's a lot of volume.
But if it's working for him then great.
Knocked out chest day at 3am today. I'm not sure how I feel about it yet working out this early in the morning. I'm used to working out around 6am but 3am might be a bit rough. I have to figure out a way to sleep and get enough rest before going.
I should've gone to bed, but stayed up a little late to get 4 sets of squats and calf raises in before bedtime. Did most of upper body yesterday. Will do some lateral raises and maybe flys tomorrow.
I got little time for full workouts, so I'm just trying to do something every day still.
But I've been feeling good the last few workouts now. I think I'm progressing again.
I need to get back in the swing of working out again so I tried out the 30 minute circuit room that PF has. I like that they have a green light/red light system. So you work out while it is green and then red light means switch to a new machine. I feel like the green light stays green for a minute and a half or two mins.
Do people wipe down those things after using them?
Probably not. I could go around and wipe them all down before using them but I don't care and not as much as a germaphobe as my girl. She takes wet wipes with her to wipe down before and after she uses machines at the gym. She's like I'm not getting a yeast infection from other dirty mother fuckers.
When in reality she's talking about me. I don't care enough to wipe down machines. I will sometimes wipe down the elliptical after using it. Like the handles but thats it.
Quote from: DJChameleon on Nov 29, 2023, 08:02 AMProbably not. I could go around and wipe them all down before using them but I don't care and not as much as a germaphobe as my girl. She takes wet wipes with her to wipe down before and after she uses machines at the gym. She's like I'm not getting a yeast infection from other dirty mother fuckers.
When in reality she's talking about me. I don't care enough to wipe down machines. I will sometimes wipe down the elliptical after using it. Like the handles but thats it.
😂😂😂
Had a great workout today 🙂 I stuck with my plan, though, upping the weights on my squats and going back to 4 X 8 reps. I'll admit I was kinda eager to increase the weights cause I haven't done that in a while 😄
Of course 4 X 8 X 80 kg is easier than the 4 X 12 X 70 kg that I was doing last time, but it's nice to get a little familiar with the weight before the real hard sets. Looking forward to next squat session.
I then did some shoulder presses on the Smith machine, but my right shoulder makes an audible click at some point in the movement 🤔 it's not great, so may have to skip those.
I finished with some chest presses and dumbbell curls. I now do those while seated and leaning back a little. It makes quite a bit of difference as the stretch on the bicep is greater in that position. It was a tip I picked up from a youtuber, Jonni Shreve.
One thing, though. For a few weeks at least, the backside of my thumb on my left arm has been numb and felt kinda cold or tingly. I figure there must be some kinda nerve pinch, but I don't actually have any very noticeable aches.
Anyone else had this?
Day 2 of doing the circuit and I followed up with a 10 min elliptical cardio at the end. I also tacked on a 10 min massage from those massage chairs. OMFG, I feel like I want to do that every single day after I work out. It felt so good.
I'm not sure about the thumb thing. I have never had that happen to me before. I'm a hypochondriac so if that happened to me, I would be at the drs. office post haste!
Quote from: DJChameleon on Nov 30, 2023, 08:53 PMI'm not sure about the thumb thing. I have never had that happen to me before. I'm a hypochondriac so if that happened to me, I would be at the drs. office post haste!
Yes. It might be a sign that my time is coming to and end, but.. I've had a good run 👍
Quote from: Guybrush on Nov 30, 2023, 10:49 PMYes. It might be a sign that my time is coming to and end, but.. I've had a good run 👍
:laughing:
I'm sad that I'm currently sick with a cold but even though I maybe should have gone and done at least cardio at the gym. I just don't feel right spreading my sick germs around. So I decided to stay home. I did a few incline push ups and I'm going to do a few curls and whatever that motion is that targets triceps. I forgot the technical term.
Quote from: DJChameleon on Dec 11, 2023, 05:36 PM:laughing:
I'm sad that I'm currently sick with a cold but even though I maybe should have gone and done at least cardio at the gym. I just don't feel right spreading my sick germs around. So I decided to stay home. I did a few incline push ups and I'm going to do a few curls and whatever that motion is that targets triceps. I forgot the technical term.
Maybe skull crushers or something tricep extension?
I did a seated cable row at home yesterday. I actually sat on my knees on the floor, had two resistance bands secured one end to my Pull-Up bar and the other to a push up bar / handle. Then I pulled that handle into my crotch, sorta.
Using resistance bands in place of real cables has been a pretty bad experience, but this one actually felt like a proper exercise.
Still feeling like I've plateaued on a few exercises, like bench presses and dumbbell curls. Not sure how to break through, but maybe changing exercises? More dips and pushups? 🤔
Quote from: Guybrush on Dec 14, 2023, 09:58 PMStill feeling like I've plateaued on a few exercises, like bench presses and dumbbell curls. Not sure how to break through, but maybe changing exercises? More dips and pushups? 🤔
Assuming you're eating enough, first thing you should do is lower the weight and reps. Try doing half the weight and half the reps. Obviously it will be easy and you're not lifting to failure. Think of it like taking one step back to take two forward. That should work. After a week or two try again. It won't work forever and eventually you will need to switch it up but should work for now.
Do you do dumbbell flies?
Quote from: jimmy jazz on Dec 15, 2023, 01:00 AMAssuming you're eating enough, first thing you should do is lower the weight and reps. Try doing half the weight and half the reps. Obviously it will be easy and you're not lifting to failure. Think of it like taking one step back to take two forward. That should work. After a week or two try again. It won't work forever and eventually you will need to switch it up but should work for now.
Do you do dumbbell flies?
Thanks mate, I'll give that a shot 🙂
I rarely do dumbbell flys because of shoulders, but last time I tried a week or so ago, I did them as lengthened partials and that felt like a much better exercise for me. So I can probably up my fly game now.
Dumbbell flies are great for me. Love them.
I don't go heavy, use them at the end of my chest workouts and really slow, big stretch and squeeze at the top. Great exercise
Some exercises just don't agree with some people's bodies though, I get that. I'm glad I can do these because I don't have access to cable flies.
I hope my fellow roiders are looking forward to Christmas and the vast amount of delicious food we will all be eating. Gainz, gainz, gainz!
walked for 45 minutes listening to an audiobook 8)
Quote from: jimmy jazz on Dec 16, 2023, 02:30 AMDumbbell flies are great for me. Love them.
I don't go heavy, use them at the end of my chest workouts and really slow, big stretch and squeeze at the top. Great exercise
Some exercises just don't agree with some people's bodies though, I get that. I'm glad I can do these because I don't have access to cable flies.
I hope my fellow roiders are looking forward to Christmas and the vast amount of delicious food we will all be eating. Gainz, gainz, gainz!
Oh yeah, cable flies would be great. But I'm in a similar boat.
I'll focus a bit more on them flys now I've found a way to do them :) Thanks for sharing your fly love.
I'm also gaining a lot so far this christmas. Not where I want it, of course. I've already had three meals of ribs with crackled pork rind or whatever ya call it. Another one's coming up today and we also have it for Christmas. I've had a couple of Christmas lunches with a couple more coming up this week.
Aw ye, I'm getting my chub on.
Quote from: Guybrush on Dec 16, 2023, 10:42 AMOh yeah, cable flies would be great. But I'm in a similar boat.
I'll focus a bit more on them flys now I've found a way to do them :) Thanks for sharing your fly love.
I'm also gaining a lot so far this christmas. Not where I want it, of course. I've already had three meals of ribs with crackled pork rind or whatever ya call it. Another one's coming up today and we also have it for Christmas. I've had a couple of Christmas lunches with a couple more coming up this week.
Aw ye, I'm getting my chub on.
Ate a big tray of them pigs in blankets. They were cooked just right, crispy and slight charring on them.
Addictive little things.
Back in the gym, I ended up talking too much and it ate into my time so I did a quick cardio session followed up by a massage and left.
I'm gonna do chest day tomorrow.
I should've had a workout on Saturday but was too busy. Should've done it yesterday, but was too sick and tired from the party etc. Gotta do something today 😅
Still sick, but those lighter sets suggested by
@jimmy jazz should be easy peasy.
You haven't had a deload or rest since you started have you mate?
Quote from: jimmy jazz on Dec 18, 2023, 08:58 PMYou haven't had a deload or rest since you started have you mate?
Yes, I did one around week 12 or so. I had a great workout after, I vaguely remember 🤔
Anyone ever have that thought when you're in the middle of a workout and you're breathing heavily, exhausted and you just think why the fuck am I doing this? Then you finish and you're glad you did?
Quote from: jimmy jazz on Dec 19, 2023, 12:31 AMAnyone ever have that thought when you're in the middle of a workout and you're breathing heavily, exhausted and you just think why the fuck am I doing this? Then you finish and you're glad you did?
Every now and then 😄
By the way, reduced weights like you suggested like and destroyed by dumbbell bench press record 👍
Now I'm behind on my exercise due to Christmas and having visitors etc. Feels unsettling! Gotta get a good sesh in tomorrow.
Glad it worked mate.
I'm finding it really hard to train atm.
My motivation has gone. I've still done something three times a week or so for the past two weeks but I feel exhausted and really low.
I am determined to do something today.
Quote from: jimmy jazz on Dec 26, 2023, 08:07 AMGlad it worked mate.
I'm finding it really hard to train atm.
My motivation has gone. I've still done something three times a week or so for the past two weeks but I feel exhausted and really low.
I am determined to do something today.
Maybe you need a de-load week yourself, my friend?
Or a shiny new exercise gizmo, like a shake weight.
Have you given yourself a Christmas gift this year?
Quote from: Guybrush on Dec 26, 2023, 08:28 AMMaybe you need a de-load week yourself, my friend?
Or a shiny new exercise gizmo, like a shake weight.
Have you given yourself a Christmas gift this year?
:laughing:
Deloaded not that long ago so I don't think it's that.
Not fitness related no. But I got some food and that watch I posted about. I have been using the stopwatch during workouts 8)
So I had this idea that on January 1st we should post our stats and then every three months do like an update of them. Idk if we should just do it in this thread itself or start a new thread for it. I can post it or
@jimmy jazz you can start the thread if you want.
You don't have to post before pics and progress pics or before/after but if you want that's always an option.
I feel like I'm a bit too shy to post my before pics but I will be taking a pic on January 1st and taking one every three months.
I'm going to wait until January 1st to do my official weigh in. Your stats can be as simple or detailed as you want. You can measure whatever areas you like.
I think the bare minimum should be current weight. I feel like I might do current weight and maybe body fat percentage I might also do a chest measurement. I currently have man boobs that I would like to get rid of or fill out with muscle over the course of 2024.
Quote from: DJChameleon on Dec 26, 2023, 09:15 AMSo I had this idea that on January 1st we should post our stats and then every three months do like an update of them. Idk if we should just do it in this thread itself or start a new thread for it. I can post it or @jimmy jazz you can start the thread if you want.
You don't have to post before pics and progress pics or before/after but if you want that's always an option.
I feel like I'm a bit too shy to post my before pics but I will be taking a pic on January 1st and taking one every three months.
I'm going to wait until January 1st to do my official weigh in. Your stats can be as simple or detailed as you want. You can measure whatever areas you like.
I think the bare minimum should be current weight. I feel like I might do current weight and maybe body fat percentage I might also do a chest measurement. I currently have man boobs that I would like to get rid of or fill out with muscle over the course of 2024.
I'm in, of course 🙂 even though I feel like my progress is stunted by being sick for two months straight 😢
Quote from: Guybrush on Dec 26, 2023, 09:42 AMI'm in, of course 🙂 even though I feel like my progress is stunted by being sick for two months straight 😢
It's okay. Plus is a progress measurement going forward from Jan 1st so you might be able to figure out some ways to make a few gains once you are back in better health.
I might be in, but other than tracking my lifts I don't know what to record other than muscle mass. Personally don't think I'll make much in terms of gains unless I start to cut and I don't want to because I'm not at that stage yet.
It would be great if we could get one person from the forum who doesn't currently do anything, to get involved.
Quote from: jimmy jazz on Dec 26, 2023, 01:00 PMI might be in, but other than tracking my lifts I don't know what to record other than muscle mass. Personally don't think I'll make much in terms of gains unless I start to cut and I don't want to because I'm not at that stage yet.
It would be great if we could get one person from the forum who doesn't currently do anything, to get involved.
Absolutely. I think
@innerspaceboy should join.
Come on, ISB! 🙂
8 minutes total planked + 30 minute walk outside
Quote from: jimmy jazz on Dec 26, 2023, 01:00 PMI might be in, but other than tracking my lifts I don't know what to record other than muscle mass. Personally don't think I'll make much in terms of gains unless I start to cut and I don't want to because I'm not at that stage yet.
It would be great if we could get one person from the forum who doesn't currently do anything, to get involved.
It's more about tracking personal progress but if you feel like you aren't going to be making much progress and your current workout is strictly on maintenance mode then feel free to sit this one out then.
Quote from: DJChameleon on Dec 26, 2023, 09:35 PMIt's more about tracking personal progress but if you feel like you aren't going to be making much progress and your current workout is strictly on maintenance mode then feel free to sit this one out then.
I'll take part because I want other people to.
Its all good.
Did some quads and hams yesterday, shoulders and calves today. Massive help just getting in and doing something.
I'll be flying again before I know it.
I finally got a 2 hours workout in yesterday after a Christmas break.
Felt a little weak from the rattling cough etc, but it was still really nice. I'm watching Seinfeld episodes whil I work out still. On season 7 now.
The following is from Stan Collymore.
Its about running and general gym but you can apply it to weights or anything you want to achieve fitness wise really.
QuoteGym/Exercise newbies.
1. If you plan to jog or run, INVEST in trainers that are comfortable, long lasting and give plenty of cushion. You don't put scooter wheels on a bin lorry. Your converse all star or 20 year old sambas will get you injured.
2. Intervals. Read my last post. It keeps your brain interested.
3. Make a playlist. If the Rocky theme gets you through that 9/10 RPE minute, then listen to it. Songs that gets you going.
4. Don't negotiate with yourself when you get up or have finished work and say "I'll go tomorrow". Have your gear in a bag near the door ( kit, trainers, bottle, gum, small gym towel, toiletry bag, big towel) and Just. Fucking. Go. Out. The. Door. I've never seen anyone get out the door, walk 200 yards or enter the gym and not do something. When that voice says "stay in bed" or "I'll go tomorrow", that's when you NEED to go.
5. 18 and 80 year olds will chat to you within a month at a gym. It's a place where everyone in there is pushing their own boundaries and the respect you'll get from everyone will be self fulfilling. That chat and "hey, how are you?" is in itself a mental health tonic.
6. Perfume and aftershave. Never wear either in the gym. Body heat plus perfume or aftershave amplifies to become genuinely off putting to others.
7. Buy a cheap 1 litre water bottle. Sip not glug regularly in the gym. Any left after the session, chug the lot.
8. Motivation. Won't exist 90% of the sessions you do. That's the truth. But the habit of going will put you through even the hardest days when you don't fancy it, and often come out as the most satisfying sessions. I'll repeat, you will not be motivated 90% + times you exercise. But the payback when you feel incredible, recognise yourself in a mirror, have plenty of energy for yourself, friends and family is priceless. It really is.
9. Do it for you. It's your time for you. 1 hour, 30 mins, 10 mins. Fuck everything and everyone else off. You've earned the right to build yourself as you want to be. Take all the credit because only you are doing it.
10. Get an Instagram account. There are thousands of free PT Sessions, runners, weightlifters, women's sessions, peri menopausal fitness recommendations, limited ability sessions, the lot. Follow a few and let them guide you. There is no longer an excuse that you don't know what to do or eat, it's only your current habits holding you back. Change the habits and create new ones.
11. Patience. That's not an excuse to not go until next Thursday, it means having painfully small goals. You're lighting a tiny 1 twig fire that come summertime will be a roaring fire.
12. Weights. 10 reps, 3 times.
Quads ( front thigh)
Hamstrings ( back thigh)
Chest Press
Low Row
Pec Fly
Squats
13. Food/alcohol. Brutal but simple. There are no safe levels of alcohol, none. So if you're a regular or big drinker, I wouldn't bother starting. A recipe to breakdown and be frustrated. Not my place to tell anyone not to drink, but one fact remains, it will never take you to a healthier life, even 1. As for food, Google "eating for good health". Like alcohol, if you went overboard on the sweets, cheese, massively overindulged to go to the gym and be blowing out of your arse after 5 mins, it's what you're eating, not the gym and exercise that's the problem. Many who struggle mentally have horrific diets. Do you? Start there.
14. Relationship with exercise.
You exercise to feel good, be healthy and have longevity. You don't exercise so you can have an extra 2 curries in a week or extra bottle of wine. The latter destroys the ability to do the former well. Choose your hard as they say. A hard 1 hour 3 times a week that leaves you bouncing? Or 4500 calories that tasted great but leave you morbidly obese, using statins and 5 other meds. Exercise and good health destroy ailments. Why? Because your body is fucking a truly amazing tool when used properly.
15. Go for it. There's many on here who'll cheer you on. Me included.
Some good advice there 🙂
I had a short session yesterday where I again did a new dumbbell benching best, so taking a little time off definitely did the trick. I'm doing them on a flat bench with 20 kg dumbbells. I had a hard time doing 4 sets of 9 reps and this was like back in October, I believe. I had a hard time progressing from that.
After my break, recommended by Jimmy, I did 4 sets of 10.. and then yesterday, I did 4 sets of 11 reps.
Today, I did one legged squats using a small bench. I prefer to do squats etc. elsewhere, but can't get to those places because of the snow, so did these to try something new and to keep my legs from withering and shriveling up.
I did 4 sets of 12 reps for each leg and added a bit in the last sets to get to failure. No weight used, but felt heavy still.
I have to say I hated it, though 😄 doing one leg for 12 reps and then the other made me winded and sweaty.
So because I have been out if the gym for so long. I started back two days ago and doing purely a cardio week. Different types, I need to get my body moving again.
Next week I will resume with Chest, cardio, Chest, cardio then back.
I no longer have to go at 3am but my body is so used to it. I still go at that time.
Seen loads of people swear by BSS as the best mass builder for quads but yes they are hellish to do and the burn is really bad. They do build your legs nicely though 8)
(https://i.postimg.cc/rcBKV7wp/IMG-20240106-213859-515.webp)
Once it started to snow I went outside for a 40-minute walk
Glad you got some snow,
@Mindy 🙂
Quote from: jimmy jazz on Jan 04, 2024, 10:11 PMSeen loads of people swear by BSS as the best mass builder for quads but yes they are hellish to do and the burn is really bad. They do build your legs nicely though 8)
Yes, I'm gonna do some BSS today along with rows and maybe pull-ups.
A friend wants to bring me to CrossFit this week 🤔 while it sounds a little noisy, I figure I should, but I still have a pretty bad cough.
Got a doctor's appointment tomorrow.
Didn't do much, but still happy with today's workout. I was finally back at the work gym and got to do squats on the Smith machine again. I've missed it.
Did three sets of 80 kg x 10. I thought maybe I could also do a forth set of 10, but stopped at 8 as I felt spent. I'm blaming the bronchitis. Still very happy and felt good to be squatting again 🙂
Then I did three sets of dumbbell flys, but only partial reps.. then I had to run and pick up my wife and kids.
I did 20 mins cardio. I think my next cardio day. I'm gonna bike. Did the elliptical as usual.
Jeebus, the soreness / DOMS is intense after last workout. I may have overdone it 😅
40 minute walk outside around the parking lot
(https://i.postimg.cc/Fmd5g7dr/IMG-20240111-163747-601.webp)
Was working out today, but didn't feel motivated after the dumbbell chest presses and dumbbell curls (progress on both btw), so I quit after that and took a hot bath instead. I'll do some rows and standing Calf raises tomorrow, maybe skull crushers.
If I wanna torture myself, I might also do this variant I made to the supine hip drop I've been doing. It goes like this:
Lay on your back on a flat bench with your ass just over the side. It's good if you can also hold on to something. Loop a secured resistance band around your feet. The actual exercise: Pull your knees up towards your chin to the point where you start to lift / curl up your lower back. Rinse and repeat.
It's pretty awful. I've gotten stronger fast, though.. and progressed so much faster than I did with situps.
Yesterday, I tried to do my 18 minutes jump rope session. I only made it 8 mins into it before I had to stop. My heart was beating faster than usual.
I ended up doing 10 mins on elliptical to make up for it. I did chest day this morning. Felt good about it.
I just did dips yesterday.
Made gainz.
Pull day today.
I used to always do barbell rows to the stomach since my lats lag behind my upper back and this way the lats are targeted a bit more.
But since I dropped face pulls from my plan I decided to switch between pulling to the stomach and pulling to the chest which I did for the first time today.
It was pretty humbling but felt great. Looking forward to the next time. Overall I'm glad to be back, although I am pretty out of shape and everything feels a bit weird.
I went with a friend and colleague to CrossFit as it was bring your bud week. I was honestly a little worried that I was gonna hate it because loud techno music and lotsa peeps isn't my style. I have no instinct for competition and am internally motivated. I don't need or want a drill sergeant or other people pushing me.
But actually, it was pretty fun. It was team day, so me and my bud had to get through a program of strength exercises plus some rowing. Let's say we had to do 50 reps, then we'd perhaps do 25 each to reach the target. It was stuff like kettlebell swings and squats followed by overhead press and burpees. Very high rep, though, so felt more demanding in terms of cardio than strength. I felt fairly strong, but my endurance isn't that great so I was pretty exhausted by the end of it. Not in a very bad way or anything, but could be better.
Cardio is something I don't do enough of, so I might get the punch card option and do more of these team days.
Afterwards, we hung around the gym a bit and did some dips and pull-ups.
Just a bit of bench tonight.
15 sets, 80kg.
Started at 15 reps then by the end was down to 8.
About 50 mins.
Right now I'm not doing any isolation stuff. Just bench, squat, dips, rows and deadlifts.
Now that Im at a different gym. I am starting to realize certain equipment that I used to use aren't at my new gym. I miss doing the assisted pull ups.
Quote from: DJChameleon on Jan 16, 2024, 07:29 AMNow that Im at a different gym. I am starting to realize certain equipment that I used to use aren't at my new gym. I miss doing the assisted pull ups.
Don't they have resistance bands?
Quote from: jimmy jazz on Jan 16, 2024, 12:33 AMJust a bit of bench tonight.
15 sets, 80kg.
Started at 15 reps then by the end was down to 8.
About 50 mins.
Right now I'm not doing any isolation stuff. Just bench, squat, dips, rows and deadlifts.
That's not a bit. You're resilient af.
Don't think I've ever done 15 sets of anything, certainly not compounds. I'd probably be at 2 reps with just the bar at set 10.
Quote from: Guybrush on Jan 16, 2024, 08:06 AMDon't they have resistance bands?
They can help but it's not at all the same. Resistance bands have a force curve that is not at all aligned with the pull up. The higher you go, the less they help but the exercise is hardest at the top.
Quote from: grindy on Jan 16, 2024, 09:25 AMThat's not a bit. You're resilient af.
Don't think I've ever done 15 sets of anything, certainly not compounds. I'd probably be at 2 reps with just the bar at set 10.
Normally I would have finished with tricep pushups but not atm.
Quote from: jimmy jazz on Jan 16, 2024, 12:33 AMJust a bit of bench tonight.
15 sets, 80kg.
Started at 15 reps then by the end was down to 8.
About 50 mins.
Right now I'm not doing any isolation stuff. Just bench, squat, dips, rows and deadlifts.
Yep. You're a beast, Jimmy. A beast!!
Seriously, that's an astonishing amount of weight lifted for a bench press sesh. Do you get sore afterwards?
Quote from: grindy on Jan 16, 2024, 09:27 AMThey can help but it's not at all the same. Resistance bands have a force curve that is not at all aligned with the pull up. The higher you go, the less they help but the exercise is hardest at the top.
Yes, resistance bands often do the opposite of what I want, at least for pull exercises like face pulls. I want good resistance when the muscles are lengthened, but of course that's when they're slackest.
And then ofc for pull-ups, they provide the most help at the bottom when the muscles are lengthened where again I want more resistance.
So yeah, all this to say I get your point and generally wish I had more access to cable stuff or got better use out of my bands.
I will probably have DOMS tomorrow. It won't be unbearable though.
Usually it's worse when I switch the exercise, or obviously if I have a break and then the first time I lift again.
Next week I will just do pushups and it'll be worse then I think. Then the week after I'll try 100kg for reps again and see where I am.
Leg elevated push ups where you also put your hands on blocks or something like that so you can go really deep and get that wonderfully disgusting pec stretch are awesome.
Quote from: grindy on Jan 16, 2024, 04:48 PMLeg elevated push ups where you also put your hands on blocks or something like that so you can go really deep and get that wonderfully disgusting pec stretch are awesome.
Probably a given, but pushup bars are great for the stretch when you kinda dip down between them.
Did squats today. Got my 4 X 10 with 80 kgs. Felt good!
I saw a tip somewhere to load a lot more on the bar and just stand with it on the shoulders, so tried that. 30 seconds just standing with 100 kgs which felt a bit light, so did 120 for 30s more. I guess it did make the target weight of 80 feel lighter in comparison, but can't say if it actually helped squatting performance.
Anyways, I'm happy with my tiny bit of progress over last time when I quit after 8 reps last set. I felt less fatigued overall.
Friday I wanted to do my second chest day but I ended up talking too much and just met with my new temporary trainer. After that appointment, I decided to just do cardio. I tried out the rowing machine and thought I could handle 10 mins boy was I wrong. After 4 mins straight, I felt like I was dying. I pushed myself to hit the 5 min mark then finished up with 15 minutes on the elliptical.
Saturdays I take off but I was definitely feeling some soreness in my arms from the rowing. I might incorporate it into my cardio days more often.
There's a couple of rowing machines at the gym at work. Maybe worth trying a cardio sesh on one of them one day 👍
I did my squats today. Added a rep to the sets and it was good, but very hard. By the end of the third set, I felt done even though I usually do four. I also don't want crippling DOMS. I'll do 4 X 11 next time.
Then I did a suitcase carry which is my first. It actually thought it felt pretty decent for an exercise. Wondering if I'm gonna feel it tomorrow.
@Guybrush have you felt like your Quads have got bigger since starting?
Quote from: Guybrush on Jan 23, 2024, 11:29 PMThere's a couple of rowing machines at the gym at work. Maybe worth trying a cardio sesh on one of them one day 👍
I did my squats today. Added a rep to the sets and it was good, but very hard. By the end of the third set, I felt done even though I usually do four. I also don't want crippling DOMS. I'll do 4 X 11 next time.
Then I did a suitcase carry which is my first. It actually thought it felt pretty decent for an exercise. Wondering if I'm gonna feel it tomorrow.
What do you do the carry for?
Quote from: jimmy jazz on Jan 24, 2024, 03:13 AM@Guybrush have you felt like your Quads have got bigger since starting?
Oh yes, absolutely.
Quote from: grindy on Jan 24, 2024, 06:05 AMWhat do you do the carry for?
Why or how far?
25 kg dumbbell, just walking to the far wall and back, about 60 meters or so. Then switching arms and repeating.
Hoping it's good for core strength.
I meant what your goal is. Grip strength or core stability or something like that. One armed carries are a cool exercise to become more stable, but don't expect a chiselled midsection from it.
Quote from: grindy on Jan 24, 2024, 07:42 AMI meant what your goal is. Grip strength or core stability or something like that. One armed carries are a cool exercise to become more stable, but don't expect a chiselled midsection from it.
Mostly I'm just experimenting and thinking of stuff to try when I got that dumbbell rack available 😄 but a stronger and more stable core would be my goal for that exercise.
For grip, I'd rather do dead hangs.
Starting my third week of training for this year today. Been training for seven days straight and loving it. Due to the very low volume I recover very nicely so I'll probably hardly need rest days. This is the nicest program I've ever had, just hope it's not too easy.
Quote from: grindy on Jan 24, 2024, 02:48 PMStarting my third week of training for this year today. Been training for seven days straight and loving it. Due to the very low volume I recover very nicely so I'll probably hardly need rest days. This is the nicest program I've ever had, just hope it's not too easy.
Whar are you doing? Can you post it? ❤️
Day 1
Barbell Row (lat focused)
Pullup (wide overhand grip)
Hammer Curl
Day 2
Bench Press
OH Press (seated)
Pushdown
Day 3
Squat
Back Extension
Day 4
Pullup (narrow neutral grip)
Barbell Row (upper back focused)
Curl
Day 5
OH Press (standing)
Bench Press (paused)
Pushdown
Day 6
RDL
Squat (paused)
Day 7
Curl (incline)
Overhead Extension
Fly (incline)
Lateral Raise
I do three sets of each exercise, around 10 reps. For the first compound exercise of the day I do a rest pause set of twenty reps with much lighter weight immediately after the third set.
For the third (the isolation) exercise on my push/pull days I just do a rest pause set of 50 reps.
For my seventh bro day I do the two and two exercises back to back, supersetted.
I decreased my rest intervals a lot which is shitty for strength, but being time efficient is currently more important for me.
Thanks mate. Be interesting to see how you progress with this.
Remember to post pics halfway through the year 😏
If I don't fall off the wagon I'll post some wank material.
35 minute walk outside
Eddie Hall benching 100kg for 50+ reps in one go.
He looks like he's bouncing it around ffs.
Guy is a freak.
Just wanted to say I love this whole thread.
This week has been crazy for me. I signed up for a few fitness classes at the gym but the classes happened around mid-day. Noonish to be exact. I don't know how people work out in the middle of the day or even after work. Crowded as hell AND don't you feel super tired after being at work all day long?
What time of day do you guys and gals work out?
Since I'm used to the early morning crew I have been double dipping and just going to the gym two times a day this week. I wake up my normal time at 2am and just head to the gym. The other night I couldn't sleep around 1am so I went early to do cardio and tire myself out so that I could come back home and rest properly for the core class. I knew it was gonna kick my butt and it did. Core is what I did yesterday. Today I did the 30 minute circuit on my own and went to a stretch class but I was the only person signed up so the instructor just said stretch at home and check out some youtube videos on it lol. I was grateful even though this specific class was at 730am. Not as late in the day as the other classes.
Quote from: Hope on Jan 26, 2024, 06:52 PMJust wanted to say I love this whole thread.
Are you doing anything to exercise or wanting to start? It would be good to have you in here.
Depression has it's claws in me. I wrote up a new weekly schedule today that includes exercise 4 days a week. The best option is going outside for a walk, fresh air, that kind of shit. I also have some indoor options since it rains a lot here. I'm not allergic to rain, but it is so dismal this year my fighting spirit is elsewhere.
Quote from: DJChameleon on Jan 26, 2024, 07:52 PMThis week has been crazy for me. I signed up for a few fitness classes at the gym but the classes happened around mid-day. Noonish to be exact. I don't know how people work out in the middle of the day or even after work. Crowded as hell AND don't you feel super tired after being at work all day long?
What time of day do you guys and gals work out?
Since I'm used to the early morning crew I have been double dipping and just going to the gym two times a day this week. I wake up my normal time at 2am and just head to the gym. The other night I couldn't sleep around 1am so I went early to do cardio and tire myself out so that I could come back home and rest properly for the core class. I knew it was gonna kick my butt and it did. Core is what I did yesterday. Today I did the 30 minute circuit on my own and went to a stretch class but I was the only person signed up so the instructor just said stretch at home and check out some youtube videos on it lol. I was grateful even though this specific class was at 730am. Not as late in the day as the other classes.
If I'm in the office, I work out immediately when I come home. I actually love it, really helps me clear my head. If I'm working from home, I work out whenever I have some time between meetings or also immediately after I'm done.
Quote from: DJChameleon on Jan 26, 2024, 07:52 PMWhat time of day do you guys and gals work out?
I love mornings. I have my coffee and then head out. I prefer the early birds on my routine route. Whole different sort of people out after midday. More family oriented, and larger groups to navigate on a small sidewalk.
But, Dammit! We have great bike lanes over here!
@DJChameleon I work out either immediately after work or usually just before bed. In between, there's house chores and dinner and homework and changing diapers, tidying, etc. so..
Leg drive video for my fellow roiders.
I walked a 5k outside this morning. It was nice to get out and breath some fresh air for a change. I'm going to do 5k 3 times a week for now. I need to take it easy to start. I always start with too much every day and burn out into doing nothing in a few weeks. I never seem to learn from this behavior either. They say doing the same thing over and over expecting different results is the definition of insanity.
I was big into walking for the 3 years before the pandemic and I was in pretty good shape. I had finally graduated to long hikes with my husband (which made him very happy). I was in peak shape that Jan 2020 and was ready to start doing serious hikes with him and The Alpine Club.
The pandemic came and ruined 2 and a half years+ of my life. I have health anxiety so I didn't deal well with it at all. I'm still trying to get back into walking all the time, then into hikes, and maybe someday I'll be back at Alpine Club level.
I keep having stops and starts, my heart just isn't in it like it used to be.
I need to pull my head out of my ass though. Micha and I are going to Germany and Austria in June for some real Alpine hiking. If I don't work on my conditioning I'm going to have a miserable time.
I was worried I wouldn't keep up exercising, but now I'm surprised at how much it bothers me if I don't do it for a couple of days 😅
My workouts, like grindys, are fairly short, though.
Yesterday I did push ups, bench press, deadlifts and dumbbell curls.
Today I think dumbbell flys, this hip drop stomach thing and dumbbell Rows. Tomorrow squats and standing Calf raise.
I wonder, though, if exercising every day is what keeps me from getting well. Like I've been a little sick for 2-3 months straight 🤔
Quote from: Guybrush on Jan 29, 2024, 03:57 PMI was worried I wouldn't keep up exercising, but now I'm surprised at how much it bothers me if I don't do it for a couple of days 😅
My workouts, like grindys, are fairly short, though.
Yesterday I did push ups, bench press, deadlifts and dumbbell curls.
Today I think dumbbell flys, this hip drop stomach thing and dumbbell Rows. Tomorrow squats and standing Calf raise.
I wonder, though, if exercising every day is what keeps me from getting well. Like I've been a little sick for 2-3 months straight 🤔
Do you have a program or do you wing it every time?
Quote from: grindy on Jan 29, 2024, 05:04 PMDo you have a program or do you wing it every time?
Somewhere in between, I think. I have my bread and butter exercises that I try to get through every 3-4 days or so, most of them mentioned above. So wednesday I'll be ready for yesterday's exercises again.
Instead of my workouts being planned ahead, what I end up doing is more dictated by my log - what I didn't do last time essentially - and opportunity.
So tomorrow is leg day because I'm working where the Smith machine is, so will take the opportunity to get my squats in.
I've basically settled in this way of doing it because a little more flexibility suits me.
Today's walk was very windy and somehow harder than yesterday, but I improved my time a little.
I had some silly drama happen with my friend yesterday that works the front desk so I was in and out today. I went and did my 20 min cardio session got a back massage on the bed and left immediately. I didn't hang out like I normally do.
I'm on week 4 of couch to 5km. I have had so many stop/starts due to being on holiday and yet another chest infection but I'm keeping at it and I'll hopefully be running a 10km in summer 🙏
I tried to do my squats yesterday, but only got 1 set into it when my wife was suddenly there with the car to pick me up. She was bringing our boy to the hospital for his eye checkup, so needed the car (we only have the one).
Finished a second set and then had to run. It's something, at least.
Did calf raises, leg curls and experimented with a new way of doing a row exercise at home before bed.
My GF showed me a video that a friend sent her, from a PT that friend actually pays money for. We had a good laugh.
It's one hour of half-assedly flailing around a bit, walking on the spot, doing dumb shit like horribly executed squats while holding a tiny-ass dumbbell in one hand and stretching the other to the side for no reason, then at the top doing a dumbbell press and that type of stuff.
Fitness content in general is fucked but I feel that it's especially bad for women. This idea that all they should do is basically cardio and god forbid they lift an even moderately heavy weight. Obviously they'd immediately transform into a bodybuilder and lose all femininity™. And of course let's always combine several exercises into one to make sure that none of them is effective at all. Obviously moving somehow is better than not doing anything at all but this is still so stupid and scammy and ridiculously ineffective.
Quote from: grindy on Feb 01, 2024, 08:58 AMMy GF showed me a video that a friend sent her, from a PT that friend actually pays money for. We had a good laugh.
It's one hour of half-assedly flailing around a bit, walking on the spot, doing dumb shit like horribly executed squats while holding a tiny-ass dumbbell in one hand and stretching the other to the side for no reason, then at the top doing a dumbbell press and that type of stuff.
Fitness content in general is fucked but I feel that it's especially bad for women. This idea that all they should do is basically cardio and god forbid they lift an even moderately heavy weight. Obviously they'd immediately transform into a bodybuilder and lose all femininity™. And of course let's always combine several exercises into one to make sure that none of them is effective at all. Obviously moving somehow is better than not doing anything at all but this is still so stupid and scammy and ridiculously ineffective.
To further elaborate, this is how a world class strength athlete looks.
Is she more jacked than some women would like to be? Yeah, probably somewhat, but she also devoted her whole life to this. And if you as a normal person somehow still become too jacked for your tastes, just train less, muscle growth isn't something that happens overnight anyway..
So, ladies, don't fear the barbell and don't waste your time with low effort booty bullshit.
(https://fitnessvolt.com/wp-content/uploads/2022/03/Samantha-Eugenie-463-lbs-Deadlift.jpg)
30 minute walk at the park today
(https://i.postimg.cc/TTTZ0wbp/IMG-20240201-144721-586.webp)
Wholeheartedly agree with everything you write,
@grindy .
Also, I'm no expert, but I think it would take serious juicing for a woman to gain muscle mass to the point where I'd find it off-putting. I don't think anyone natty would get that big. Or she'd be extremely rare at least.
Very short workout for me today. The kids have stolen my pushup bars and I couldn't find them, so just did bench press and curls with dumbbells, 4 sets each. I added a rep to each set on curls, so that's gains, and I think I've had gains on bench press / dumbbell chest press too.. a little harder to tell because I added some kgs and did them from decline, something I haven't done in a long time.
Something annoying is I'm running out of plates and room on my dumbbells. The only way I can get beyond 25 kgs on them is putting 10 kg plates on them and the ones I have are annoyingly wide, so not perfect.
I need more equip!!
the new workout I created for myself:
- 30-second plank
- 10 push-ups
- 10 jumping jacks
- 10 bar lifts
- 10 squats
---------------------
then do set again but one less, counting down to 1;
- 30-second plank
- 9 push-ups
- 9 jumping jacks
- 9 bar lifts
- 9 squats
-----------------------
- 30-second plank
- 8 push-ups
- 8 jumping jacks
- 8 bar lifts
- 8 squats
etc.. to 7, 6, 5, 4, 3, 2, 1;
Going to see how long I keep at it
(https://i.postimg.cc/B3kPYsqx/GFafrq-PWs-AAjw-QL.jpg)
40 minute walk in the cold this morning as the sun was coming up;
tip from me to save on heat bill, go walk in the cold and lower your inside home temperature and when you come back inside it'll feel hella warm;
Today I completed week 5 - day 2 of the NHS couch to 5k app.
Run - 8mins
Walk - 5mins
Run - 8mins
The wind here has been a bit crazy so it felt especially tough running in to the wind 😒. On Wednesday I'll run for 20 whole minutes and I'm worrying how I'll manage it but I'll definitely still give it a try.
(https://i.postimg.cc/xY4XjvNM/IMG-20240206-165238-548.webp)
35 minute walk outside in the cold
Quote from: Mindy on Feb 06, 2024, 10:55 PM(https://i.postimg.cc/xY4XjvNM/IMG-20240206-165238-548.webp)
35 minute walk outside in the cold
It looks really crisp and dry where you are. I love mornings like that. It's so fresh looking 😍.
Was at that work gym where they have a cable machine thing, so did a quick workout there after work.
I did some lat pulldowns, really like those. Then leg press which seems a much worse exercise than squats, but on the other hand it's comfortable and stable sitting down. And then they have a dips rack and I love dips. Wish I had my own rack. The tittays feel nice and pumped, more so than with the dumbbell chest presses or pushups I normally do.
I want big boobs.
Also did some cable rows, but only two sets before I had to run.
Quote from: Guybrush on Feb 08, 2024, 04:46 PMWas at that work gym where they have a cable machine thing, so did a quick workout there after work.
I did some lat pulldowns, really like those. Then leg press which seems a much worse exercise than squats, but on the other hand it's comfortable and stable sitting down. And then they have a dips rack and I love dips. Wish I had my own rack. The tittays feel nice and pumped, more so than with the dumbbell chest presses or pushups I normally do.
I want big boobs.
Also did some cable rows, but only two sets before I had to run.
In what way is leg press worse than squats?
As for me, today was pull day. Tried some cable lat prayers after pull ups for the first time ever. The weight was too small but overall it felt good, might incorporate it as a permanent finisher exercise.
Quote from: grindy on Feb 08, 2024, 06:07 PMIn what way is leg press worse than squats?
As for me, today was pull day. Tried some cable lat prayers after pull ups for the first time ever. The weight was too small but overall it felt good, might incorporate it as a permanent finisher exercise.
Worse is a strong word and a little too harsh. It just seems to zero in more on the thigh muscles where squats is more of a compound exercise. Like I feel squats working my lower back f.ex. It doesn't make it worse, so I'll take that back.
I actually liked doing leg presses because it didn't leave me feeling completely destroyed.. and it seems you can get away with less warmup? But I also need to increase the weight quite a bit, I think.
Quote from: Guybrush on Feb 08, 2024, 11:36 PMWorse is a strong word and a little too harsh. It just seems to zero in more on the thigh muscles where squats is more of a compound exercise. Like I feel squats working my lower back f.ex. It doesn't make it worse, so I'll take that back.
I actually liked doing leg presses because it didn't leave me feeling completely destroyed.. and it seems you can get away with less warmup? But I also need to increase the weight quite a bit, I think.
I'd say that for pure h-word, leg press is probably superior. Squats just feel more badass and probably have a bit more carry-over for real life situations.
QuoteI'd say that for pure h-word
❤️
I'm definitely getting sick. Thursday morning I felt super weak and couldn't get through my sets. I was also sweating way more than usual.
Friday I had planned to take off but I told myself "Fuck it" and went to the gym anyways because it was a cardio day.
Last week I didn't do anything at all. I struggled to eat too but managed 3 meals a day most days last week.
This week I did some benching, squatting and rowing.
I haven't lost any strength so I'm going to take the positives from my week of inactivity, my body had a good rest and I'm raring to go tomorrow.
I'm taking it a bit easy myself in the hopes that doing so will help me getting over this chronic cold / bronchitis / sinusitis.
Taking it easy is like only every third day.. but the sessions have also been a little shorter.
Whars you guys favourite back exercises?
Dumbbell rows from bench for me. With an incline.
(https://legionathletics.com/wp-content/uploads/2021/04/dumbbell-chest-supported-row-man-bench-1.jpg)
You can do them standing up but I am lazy and would rather the bench support me than support myself with my core.
Really pinch at the top and flex the muscles. It's a good one. Sometimes you just agree with exercises and this one is one of mine.
I do dumbbell rows, but I prefer lat cable pulldowns. I feel like I haven't figured the rows out properly because there's usually no noticeable back-DOMS.
What I'd really like is to get both those in during a session, or perhaps swap dumbbell rows for cable rows.
Quote from: jimmy jazz on Feb 13, 2024, 02:42 PMWhars you guys favourite back exercises?
Dumbbell rows from bench for me. With an incline.
(https://legionathletics.com/wp-content/uploads/2021/04/dumbbell-chest-supported-row-man-bench-1.jpg)
You can do them standing up but I am lazy and would rather the bench support me than support myself with my core.
Really pinch at the top and flex the muscles. It's a good one. Sometimes you just agree with exercises and this one is one of mine.
I'd love to be able to do those, but my arms are too long and the stretch is important. I just do barbell rows and pull-ups these days. Something chest supported, to really focus on the back muscles, would be nice but I'm doing just fine without.
I currently do bench and squats with very slow eccentric and pause at the bottom but after watching this I might reconsider.
Quote from: jimmy jazz on Feb 13, 2024, 02:42 PMWhars you guys favourite back exercises?
Dumbbell rows from bench for me. With an incline.
(https://legionathletics.com/wp-content/uploads/2021/04/dumbbell-chest-supported-row-man-bench-1.jpg)
You can do them standing up but I am lazy and would rather the bench support me than support myself with my core.
Really pinch at the top and flex the muscles. It's a good one. Sometimes you just agree with exercises and this one is one of mine.
Assisted dips hits back and shoulders right?
I like assisted dips.
Quote from: DJChameleon on Feb 13, 2024, 08:37 PMAssisted dips hits back and shoulders right?
I like assisted dips.
No they train your tris, front delts and pecs.
Just to be sure post the exercise in case you haven't got it mixed up?
Oo, dips might be my favourite chest exercise.
I wanted a dip rack for Christmas. My wife got me a wool scarf 😢
Quote from: jimmy jazz on Feb 13, 2024, 08:41 PMNo they train your tris, front delts and pecs.
Just to be sure post the exercise in case you haven't got it mixed up?
(https://i.ebayimg.com/images/g/87YAAOSwxMxlf9z6/s-l1600.jpg)
just realized I meant to say pullups.
Yes pullups are a back exercise. They're great.
30 minute walk in the snow today
I'm running today again, 25mins in one go 🫣 I haven't ran as long as that before so I'm a bit worried about it 😆.
I cancelled my gym membership after hurting my back in Jan, my plans are to continue running and give my back a rest (it's still sore 🥲) and then once I'm a bit closer to my goal weight I'll start getting back to the gym. I do miss it a bit now.
Quote from: FETCHER. on Feb 15, 2024, 10:46 AMI'm running today again, 25mins in one go 🫣 I haven't ran as long as that before so I'm a bit worried about it 😆.
I cancelled my gym membership after hurting my back in Jan, my plans are to continue running and give my back a rest (it's still sore 🥲) and then once I'm a bit closer to my goal weight I'll start getting back to the gym. I do miss it a bit now.
How did you hurt your back if you don't mind me asking?
Quote from: DJChameleon on Feb 15, 2024, 01:17 PMHow did you hurt your back if you don't mind me asking?
Not at all. I hurt it at the gym, I didn't go to the gym for about 4 weeks over the Christmas period and when I returned I don't think I had warmed up or stretched properly and pulled it doing Romanian deadlifts 😭. It's an exercise I'm really comfortable and confident with so I can only put it down to not being warmed up properly. I dropped my weights down to test the waters because I have had a break. I think it was just unlucky tbh. It's mostly better but it's still niggling sometimes.
I done my full 25 min run without stopping 🎉. I feel quite accomplished doing that because I had quite a negative mindset, it is pissing down outside so that made me worse. I went out and just ran as slow as I could without stopping, chasing flat pavements and downhills 😂. Easy peasy. A faster pace and hills can be worked on another day.
Pulling a muscle is my worst nightmare.
I've seen some of those videos of pec tears and I feel like crying.
How do you warm up for RDLs
@FETCHER.?
It's really not too bad thankfully!
I usually do an incline walk for 5-10mins then do a few stretches, normally I do RDL's after a few cable/machine assisted back exercises but tbh with the January rush I never stretched as much as I usually do that day and didn't do as much before I jumped in to them because the gym was so busy and I paid the price 😭😂
Quote from: jimmy jazz on Feb 16, 2024, 05:36 PMPulling a muscle is my worst nightmare.
I've seen some of those videos of pec tears and I feel like crying.
How do you warm up for RDLs @FETCHER.?
Pec tears etc. usually happen to roided guys who egolift. You'll be fine.
Quote from: grindy on Feb 16, 2024, 07:04 PMPec tears etc. usually happen to roided guys who egolift. You'll be fine.
I know mate but still terrible to see.
Fainting on a squat or deadlight is another one that worries me.
Quote from: jimmy jazz on Feb 16, 2024, 08:42 PMI know mate but still terrible to see.
Fainting on a squat or deadlight is another one that worries me.
Do you have a squat rack? Not a big issue for DLs immo but fainting on squats would indeed suck.
I have stands 😯
Fainting on squats was my biggest worry too after possibly choking myself to death with the barbell when doing declined bench presses.
I've been holding off on the exercise for a few days now in the hopes that it help me with my inflamed sinuses and chronic cough. So last exercise was sunday, so basically took a de-load week. I feel like it might've helped a little bit.
Tomorrow I'll get back in it going to a CrossFit class with a buddy and then I'll probably get back to my usual regime on Sunday.
If you guys do cutting like for the summer, when do you guys start the process?
I mean like changing diet and doing only certain exercises to get to the point of cutting. I feel like cutting season is starting soon. Maybe end of March or beginning of April but who knows.
I'm switching my diet to brown rice, chicken and broccoli and meal prepping it.
I don't understand what you mean by only doing certain exercises?
I won't be cutting but if I wanted to be ripped for summer I'd start cutting earlier than now. I wouldn't expect to be lean for summer if I started cutting for a few weeks.
Quote from: DJChameleon on Feb 17, 2024, 03:38 PMIf you guys do cutting like for the summer, when do you guys start the process?
I mean like changing diet and doing only certain exercises to get to the point of cutting. I feel like cutting season is starting soon. Maybe end of March or beginning of April but who knows.
I'm switching my diet to brown rice, chicken and broccoli and meal prepping it.
You can lose around 0,5 to 1kg a week. Depending on how much you want to lose you time accordingly.
Did CrossFit today. It was alright, pretty fun. The stuff I've done the two times I've gone feels very cardio-based, yet the people are jacked, so I assume they must be doing more hypertrophy-focused stuff as well.
Today was rowing, power cleans (barbell exercise), air squats (just no weights) and toe-to-bar (swing from a bar and get your feet up to the bar). I couldn't figure out a consistent technique for that last one (swinging all over the place), so did another stomach exercise instead.
Started a workout yesterday doing sissy squats and something weird kinda happened. I was coming up from the kneeling position, trying to lean back a bit to increase resistance when I felt this weird ache just below the left rib. So I stopped exercising and went to bed.
I still have some pain, but it's located in this point right underneath the rib edge. It doesn't feel like it affects a lot of muscle. Also, the exercise doesn't target stomach that much so kinda weird that this happened.. Very unexpected.
Did push-ups, pull-ups, standing Calf raises, leg extensions (I think?) with the leg developer on my bench, dumbbell chest press/ bench presses and curls.
Should've been a great exercise as I've had a break for most of those muscle groups since Saturday, but felt like I was reaching failure a little faster. So slightly off day, but happy to be exercising anyways 🙂
RDLs.
My arse is BURNING.
Quote from: jimmy jazz on Feb 20, 2024, 11:49 PMRDLs.
My arse is BURNING.
Do you use a grip band thingy for RDLs?
Quote from: Guybrush on Feb 20, 2024, 11:58 PMDo you use a grip band thingy for RDLs?
Yes mate.
(https://i5.walmartimages.com/asr/0cf56317-c041-4e76-a095-8fbdf85fb370_1.ea0e04fcc1aa0276f7650e60a1c7523b.jpeg)
I never used to but my grip would always give up before my legs did. Got some and it was a game-changer.
Yes, it does seem useful for RDLs. I gotta start doing them more.
I don't envy you Jimmy, I love rdls but the DOMs kills me. Actually one of my favourite exercises despite that.
@Guybrush how is your ribs? That is definitely a bit odd. I never got on with the sissy squat anytime I tried, maybe you were tense because they're a bit awkward? Just guessing
I was drinking at the weekend and I've done nowt since, ugh. I have major guilt but drinking knocks me off my stride so badly. I need to get back out running, walking, anything would do 🤦🏼�♀️
I did chest day and I was able to comfortably complete my set with 50lb dumbells. Normally, I tend to stop and take a break.
I feel like I'm making gains.
Quote from: DJChameleon on Feb 21, 2024, 04:26 AMI did chest day and I was able to comfortably complete my set with 50lb dumbells. Normally, I tend to stop and take a break.
I feel like I'm making gains.
How much can you bench press?
Quote from: Guybrush on Feb 20, 2024, 11:58 PMDo you use a grip band thingy for RDLs?
I'd recommend using versa grips or some knock off of those. Easier to use and set up than straps.
Quote from: jimmy jazz on Feb 21, 2024, 06:01 AMHow much can you bench press?
I haven't benched in awhile but based off of that I can bench at the minimum 100 lbs but next time. I'm feeling well and in the gym. I will test to see how I am doing.
I'm so committed to getting in my daily workouts. I went at 11pm instead of my normal 2am session. I feel like the beginning stages of a cold so I went early to do cardio and come home to take some cough medicine and sleep through the entire night instead if waking up at 2am.
Quote from: DJChameleon on Feb 21, 2024, 12:06 PMI haven't benched in awhile but based off of that I can bench at the minimum 100 lbs but next time. I'm feeling well and in the gym. I will test to see how I am doing.
I'm so committed to getting in my daily workouts. I went at 11pm instead of my normal 2am session. I feel like the beginning stages of a cold so I went early to do cardio and come home to take some cough medicine and sleep through the entire night instead if waking up at 2am.
You should be able to do more than 100lbs if you can press 50lbs with dumbbells.
Probs a fair bit more.
Quote from: grindy on Feb 21, 2024, 07:07 AMI'd recommend using versa grips or some knock off of those. Easier to use and set up than straps.
These look great but expensive.
I will look for knock offs.
Cheers Big G.
Quote from: jimmy jazz on Feb 21, 2024, 02:11 PMThese look great but expensive.
I will look for knock offs.
Cheers Big G.
I've been using knockoffs (Grip Power Pads) for years now on most pull exercises and am very happy with them.
Quote from: jimmy jazz on Feb 21, 2024, 02:10 PMYou should be able to do more than 100lbs if you can press 50lbs with dumbbells.
Probs a fair bit more.
If I do 100 on the plates I'm sure it will be more because the bar itself adds more also but I will max out and see how much I can do the next time I attempt.
Leg day today.
Did RDLs and then squats. I am currently doing RDLs with very low weight, focusing on control and a deep stretch. Felt great.
My squats on that day used to be pause squats but I decided to stop doing those (I posted the video that changed my mind at some point here) and instead switched to narrow stance squats with a lot of heel elevation (squat shoes + wedge). Unfortunately I can't do extremely narrow stance squats because they hurt my knees but my stance is still way more narrow than on my main squat day and due to the heels being elevated I am really upright and due to all that the exercise becomes very quad focused. So it looks like this will be my exercise for the foreseeable future.
Quote from: DJChameleon on Feb 21, 2024, 02:16 PMIf I do 100 on the plates I'm sure it will be more because the bar itself adds more also but I will max out and see how much I can do the next time I attempt.
Just for clarity, you are supposed to include the weight of the bar. Usually its 20kg but they vary.
Quote from: grindy on Feb 21, 2024, 05:28 PMLeg day today.
Did RDLs and then squats. I am currently doing RDLs with very low weight, focusing on control and a deep stretch. Felt great.
My squats on that day used to be pause squats but I decided to stop doing those (I posted the video that changed my mind at some point here) and instead switched to narrow stance squats with a lot of heel elevation (squat shoes + wedge). Unfortunately I can't do extremely narrow stance squats because they hurt my knees but my stance is still way more narrow than on my main squat day and due to the heels being elevated I am really upright and due to all that the exercise becomes very quad focused. So it looks like this will be my exercise for the foreseeable future.
How much on the RDLs are you doing?
Quote from: jimmy jazz on Feb 21, 2024, 07:22 PMJust for clarity, you are supposed to include the weight of the bar. Usually its 20kg but they vary.
How much on the RDLs are you doing?
Quote from: jimmy jazz on Feb 21, 2024, 07:22 PMJust for clarity, you are supposed to include the weight of the bar. Usually its 20kg but they vary.
How much on the RDLs are you doing?
62,5kg for three sets of ten reps. My current philosophy is to make the least amount of weight feel as heavy as possible.
Quote from: jimmy jazz on Feb 21, 2024, 07:22 PMJust for clarity, you are supposed to include the weight of the bar. Usually its 20kg but they vary.
Yep I know but I wanna try putting on 50 on each side of the bar plus the bar itself which is 45 and see if I can lift it.
Got some gymnastics rings in the mail today, this kind:
(https://www.tights.no/wp-content/uploads/sites/7/2020/01/LEVITY-Wooden-Gym-Rings2-1228x1536.jpg)
Fucking brilliant! Just hung them from our pullup bar and did dips and rows with them. The swollen titties from the dips is real nice and possibly doing the ring rows felt like more of a back exercise than the chest supported dumbbell rows I've been doing. At least they're very easy to get into - no fiddling with weights.
Seems like a really good piece of kit considering cost.
Also did leg extensions and hammer curls today and watched more Seinfeld.
Quote from: Guybrush on Feb 23, 2024, 12:25 AMGot some gymnastics rings in the mail today, this kind:
(https://www.tights.no/wp-content/uploads/sites/7/2020/01/LEVITY-Wooden-Gym-Rings2-1228x1536.jpg)
Fucking brilliant! Just hung them from our pullup bar and did dips and rows with them. The swollen titties from the dips is real nice and possibly doing the ring rows felt like more of a back exercise than the chest supported dumbbell rows I've been doing. At least they're very easy to get into - no fiddling with weights.
Seems like a really good piece of kit considering cost.
Also did leg extensions and hammer curls today and watched more Seinfeld.
Awesome! I'm sometimes thinking about getting rings but not sure yet. You might also try pelican curls and ring push ups, heard those are great exercises.
I like this.
Showing initiative.
Before I got a dip station I used two plastering floats on a kitchen surface where the two sides met and there was an angle to fit in.
(https://images.esellerpro.com/41/I/350/63/lrgscaleCB56-toolstream.jpg)
8)
Been doing a bit more arm work lately and imo they're coming along nicely. And yes, I have tiny, girlish wrists.
(Disclaimer: This is pumped, flexing, probably some smartphone lens distortion)
(https://i.imgur.com/ttl5Pur.jpeg)
I've got skinny wrists as well mate. I don't mind it. Makes my arms look bigger.
Its looking nice and juicy mate. I'd like to squeeze them. What sort of weights are you doing for arm exercises now?
Quote from: jimmy jazz on Feb 24, 2024, 06:29 PMI've got skinny wrists as well mate. I don't mind it. Makes my arms look bigger.
Its looking nice and juicy mate. I'd like to squeeze them. What sort of weights are you doing for arm exercises now?
I'm doing baby weights with high reps. After my compound push/pull exercises I do a 50 rep rest pause set of normal/hammer dumbbell curls (8.5kg) or cable push downs (10kg). And I have a seventh bro day where I do incline dumbbell curls and overhead dumbbell tricep extensions again with 8.5 kg for three sets of around 20 reps. All very controlled, slow and with maximum ROM.
Looking nice and swole,
@grindy 😊
I three have the skinny wrists btw.
I've been doing the ~10 rep range with curls, but might try what you're doing instead. Might be time to change things up a bit anyways.
With age as my excuse, I don't work out in the sense that you guys do, but I am trying a few more exercises, like touching my toes, where "maintaining mobility" is more often the goal than building strength. I have two real beginner-type questions:-
i) I get bugged by having to constantly count to ten every time I do a "set". I find it boring, and distracting when I'm trying to listen to music at the same time. Has anyone found a good solution to that issue ?
ii) I've tried doing a "dead hang" for the last couple of days. That's quite a healthy thing to do, right?
My best so far has been 8 seconds before it feels like my upper arms are on fire - so unless anyone can top that, it will remain as the definitive Forum's Longest Dead-Hang ;)
Quote from: Lisnaholic on Feb 25, 2024, 04:11 PMWith age as my excuse, I don't work out in the sense that you guys do, but I am trying a few more exercises, like touching my toes, where "maintaining mobility" is more often the goal than building strength. I have two real beginner-type questions:-
i) I get bugged by having to constantly count to ten every time I do a "set". I find it boring, and distracting when I'm trying to listen to music at the same time. Has anyone found a good solution to that issue ?
ii) I've tried doing a "dead hang" for the last couple of days. That's quite a healthy thing to do, right?
My best so far has been 8 seconds before it feels like my upper arms are on fire - so unless anyone can top that, it will remain as the definitive Forum's Longest Dead-Hang ;)
Buzzing that you're here mate honestly.
Counting reps isn't an issue for me, maybe it isn't the reps that are boring and it's the training and exercise you're doing. Otherwise I'd just say keep at it and it should become something you get used to.
Training with a partner would solve it but I don't know if that's possible.
Yes dead hanging is good. Perhaps you could become a regular poster and we could encourage you and motivate you? In one year you will look like a Michelangelo sculpture*
*possibly
Quote from: Guybrush on Feb 25, 2024, 08:07 AMLooking nice and swole, @grindy 😊
I three have the skinny wrists btw.
I've been doing the ~10 rep range with curls, but might try what you're doing instead. Might be time to change things up a bit anyways.
Give one of those Scooby supersets a go. You've been lifting long enough now. You're not an idiot either so injury risk I'd say is minimal now.
Obviously use light weights cos you'll be on fire by the end. I do this once every two months or so.
Quote from: Lisnaholic on Feb 25, 2024, 04:11 PMWith age as my excuse, I don't work out in the sense that you guys do, but I am trying a few more exercises, like touching my toes, where "maintaining mobility" is more often the goal than building strength. I have two real beginner-type questions:-
i) I get bugged by having to constantly count to ten every time I do a "set". I find it boring, and distracting when I'm trying to listen to music at the same time. Has anyone found a good solution to that issue ?
ii) I've tried doing a "dead hang" for the last couple of days. That's quite a healthy thing to do, right?
My best so far has been 8 seconds before it feels like my upper arms are on fire - so unless anyone can top that, it will remain as the definitive Forum's Longest Dead-Hang ;)
I might be able to beat your dead hang record (and recognise your jest) 🙂 but in all seriousness we're all at different levels so I think it's less about how much or how long and more about just doing it and pushing yourself.. wherever you're at.
The dead hang is a good exercise, though I do get the impression that its benefits are part mythical. Unless you're doing it for back pain related reasons, I think of it as a forearm exercise and perhaps something that could eventually prepare you for bar-related exercises like assisted pullups or dead lifts.
For mobility, have you considered yoga? It is great. And if you prefer just doing stretches, there are some mobility YouTubers that seem to have good content.
Thanks
@jimmy jazz 🙂 I might try that one day, perhaps Wednesday.
On Tuesday, I have onboarding for the closest CrossFit gym. I'm not planning on doing a lot there, but maybe once a week tops.
Quote from: Lisnaholic on Feb 25, 2024, 04:11 PMWith age as my excuse, I don't work out in the sense that you guys do, but I am trying a few more exercises, like touching my toes, where "maintaining mobility" is more often the goal than building strength. I have two real beginner-type questions:-
i) I get bugged by having to constantly count to ten every time I do a "set". I find it boring, and distracting when I'm trying to listen to music at the same time. Has anyone found a good solution to that issue ?
ii) I've tried doing a "dead hang" for the last couple of days. That's quite a healthy thing to do, right?
My best so far has been 8 seconds before it feels like my upper arms are on fire - so unless anyone can top that, it will remain as the definitive Forum's Longest Dead-Hang ;)
The older you get, the more important strength and hypertrophy training becomes. Muscle loss is a big issue and proper training prevents not just that but also strengthens your connective tissues and joints.
Meanwhile stretching has very limited benefits and training with weights while utilizing a full range of motion is far more useful than any stretch can be.
You don't just learn to move in different positions but also learn to be strong in them, which is very useful for real life applications and injury prevention.
Of course doing some stretches is better than not moving at all, but you could use your time better. We're here for you if you need any help with working out.
i) What do your sets look like? Do you count reps or time?
ii) Dead hangs may have some benefits due to spinal decompression but they are most likely quite small and unless it really makes your back feel good, I don't think they are particularly necessary, unless you want to build your grip strength, for which they are indeed a great exercise.
Quote from: Guybrush on Feb 25, 2024, 04:35 PMI might be able to beat your dead hang record (and recognise your jest) 🙂 but in all seriousness we're all at different levels so I think it's less about how much or how long and more about just doing it and pushing yourself.. wherever you're at.
The dead hang is a good exercise, though I do get the impression that its benefits are part mythical. Unless you're doing it for back pain related reasons, I think of it as a forearm exercise and perhaps something that could eventually prepare you for bar-related exercises like assisted pullups or dead lifts.
For mobility, have you considered yoga? It is great. And if you prefer just doing stretches, there are some mobility YouTubers that seem to have good content.
Thanks for the advice, Guybrush, and you are absolutely right, the point of any exercising isn't, "
I can do more than you" at all - and anyway, it sounds like I already have to pass on the trophy for longest dead-hang :( - but, yeah, it's a stepping stone towards a day I dream of: being able to do a pull up again, which I probably haven't done since age 12.
As you recommend, I am mainly using YouTube clips to get ideas about age-appropriate exercises, though for some reason Yoga doesn't appeal very much.
Quote from: jimmy jazz on Feb 25, 2024, 04:32 PMBuzzing that you're here mate honestly.
Counting reps isn't an issue for me, maybe it isn't the reps that are boring and it's the training and exercise you're doing. Otherwise I'd just say keep at it and it should become something you get used to.
Training with a partner would solve it but I don't know if that's possible.
Yes dead hanging is good. Perhaps you could become a regular poster and we could encourage you and motivate you? In one year you will look like a Michelangelo sculpture*
*possibly
:laughing: LOL at
Quote*possibly
Thank you very much for your warm welcome, jimmy jazz. I really appreciate it.
It sounds like counting is just something to get used to and I will take your advice about finding exercise that are more enjoyable.
I might also do as you suggest and report occasionally on my meagre progress: thanks for the invitation. In the meantime, I'm off to do the kind of exercise I genuinely enjoy: go for a bike ride in the sunshine, which has these advantages: open air and things to see.
Many thanks for your full and considered answer, grindy. :thumb:
What you say about muscle loss is absolutely true and I'm sure you're right about strength-building too. As I'm such a beginner, I'm going to stay with stretching for another week or so, and will then perhaps look at strength building - although I'm hoping to do that without buying lots of equipment and stuff.
Quote from: grindy on Feb 25, 2024, 05:22 PMOf course doing some stretches is better than not moving at all, but you could use your time better. We're here for you if you need any help with working out.
i) What do your sets look like? Do you count reps or time?
ii) Dead hangs may have some benefits due to spinal decompression but they are most likely quite small and unless it really makes your back feel good, I don't think they are particularly necessary, unless you want to build your grip strength, for which they are indeed a great exercise.
Thanks for your interest, grindy.
"What do my sets look like?" I'm not even sure how to answer that tbh. Number 1 is choose some music, then I do ten touching-of-the-toes, ten extending an elastic strap for the muscles between the shoulder blades. Both exercises repeated in 3 sets. Then on the floor for some sit-up type exercises, culminating in a hands-and-feet crawl around the dining table, which feels kind of ridiculous tbh, but is recommended on a YouTube clip.
It's only about 20 mins altogether, by which time I find I'm losing interest a little. :(
Lisnaholic I was reading this thread and thought gosh weightlifting and reminded me many years ago Husband bought an all in set of a contraption I called it, was a bench with weights basically and weighed a tonne and he took over the spare bedroom as the children had fled...thankyou thankyou haha. But it was one of those bad buys that never got used.
I had a discectomy in 1988, maybe remember the old Atkinson Morley specialist Hospital in Wimbledon they basically operated on spines and brains. Fab u los outcome micro surgery even more fab u los, but even then I was told no more running for you as I was an athlete of small grade and would train at the Croydon Arena with the Harriers that was a real shock so I took up advice and took up gentle exercises at various clubs with the tights and leotards brigade...netball team I played in was out so Yoga just like you said..no no basically. Well I have an old disk still and she is slow and gives you warnings as well...Barbara Curries Power of Yoga...hey you don't have to wear the tights etc....just relaxing clothes and it really does alter your bending power first off, everything is designed to strengthen you slowly but surely. Ok feel daft if you are watched as have suffered a pea taker myself, but honestly the benefits I can say are amazing...I am tall long legs and I can touch my toes and gripe them like its a ride in the park....
Quote from: Lisnaholic on Feb 25, 2024, 06:08 PMMany thanks for your full and considered answer, grindy. :thumb:
What you say about muscle loss is absolutely true and I'm sure you're right about strength-building too. As I'm such a beginner, I'm going to stay with stretching for another week or so, and will then perhaps look at strength building - although I'm hoping to do that without buying lots of equipment and stuff.
Thanks for your interest, grindy.
"What do my sets look like?" I'm not even sure how to answer that tbh. Number 1 is choose some music, then I do ten touching-of-the-toes, ten extending an elastic strap for the muscles between the shoulder blades. Both exercises repeated in 3 sets. Then on the floor for some sit-up type exercises, culminating in a hands-and-feet crawl around the dining table, which feels kind of ridiculous tbh, but is recommended on a YouTube clip.
It's only about 20 mins altogether, by which time I find I'm losing interest a little. :(
If you ever need a program, let us know. There are certainly possibilities with no or at least very little equipment necessary.
As for counting reps, I assume it's just a matter of habit. If you train regularly, you'll count subconsciously and won't be distracted or bothered by it.
Quote from: grindy on Feb 26, 2024, 08:46 AMIf you ever need a program, let us know. There are certainly possibilities with no or at least very little equipment necessary.
As for counting reps, I assume it's just a matter of habit. If you train regularly, you'll count subconsciously and won't be distracted or bothered by it.
^ Thanks, grindy. Your post is 100% good news for me :thumb:
It's occured to me that you're right; I'm dissatisfied because I do too much stretching and not enough demanding strength work. It's like I'm warming up on the sidelines, but never going out on the field to play. I'm going to look on YouTube, but may take you up on your offer of guidance later. Thanks.
__________________________
Sorry to hear that you have back problems, Dianne, as I know they can recur throughout a person's life. It's a sad paradox that it's often the people who want to exercise that suffer the most. At least that's the case, apparently for you, and also with 2 friends of mine, who in their mid-twenties sustained back injuries (one during football, one during rugby).
Yes! The Atkinson Morely Hospital! Luckily, I never had to go there myself, but I remember going past it on the bus various times as a kid. I always thought it looked sinister, like an asylum in a Hitchcock movie. :yikes:
___________________________
@ grindy and Dianne: yeah, I am most definitely not going down the road of buying some fancy personal workout bench contraption that I'd only use once, like D's husband !
Quote from: Lisnaholic on Feb 26, 2024, 02:46 PM^ Thanks, grindy. Your post is 100% good news for me :thumb:
It's occured to me that you're right; I'm dissatisfied because I do too much stretching and not enough demanding strength work. It's like I'm warming up on the sidelines, but never going out on the field to play. I'm going to look on YouTube, but may take you up on your offer of guidance later. Thanks.
__________________________
Sorry to hear that you have back problems, Dianne, as I know they can recur throughout a person's life. It's a sad paradox that it's often the people who want to exercise that suffer the most. At least that's the case, apparently for you, and also with 2 friends of mine, who in their mid-twenties sustained back injuries (one during football, one during rugby).
Yes! The Atkinson Morely Hospital! Luckily, I never had to go there myself, but I remember going past it on the bus various times as a kid. I always thought it looked sinister, like an asylum in a Hitchcock movie. :yikes:
___________________________
@ grindy and Dianne: yeah, I am most definitely not going down the road of buying some fancy personal workout bench contraption that I'd only use once, like D's husband !
Take youtube recs with a huge grain of salt. The vast majority of fitness advice is either complete bullshit or wildly ineffective.
Most people are looking for novelty and shortcuts, so most vids focus on unusual and vaguely tiring but not actually hard stuff, instead of explaining the basics of exercises and programming. Feel free to post stuff you watch here, to get some perspective.
Quote from: Lisnaholic on Feb 25, 2024, 04:11 PMWith age as my excuse, I don't work out in the sense that you guys do, but I am trying a few more exercises, like touching my toes, where "maintaining mobility" is more often the goal than building strength. I have two real beginner-type questions:-
i) I get bugged by having to constantly count to ten every time I do a "set". I find it boring, and distracting when I'm trying to listen to music at the same time. Has anyone found a good solution to that issue ?
ii) I've tried doing a "dead hang" for the last couple of days. That's quite a healthy thing to do, right?
My best so far has been 8 seconds before it feels like my upper arms are on fire - so unless anyone can top that, it will remain as the definitive Forum's Longest Dead-Hang ;)
If you don't feel comfortable jumping straight into lifting weights. I would suggest resistance bands starting out.
Quote from: DJChameleon on Feb 26, 2024, 04:57 PMIf you don't feel comfortable jumping straight into lifting weights. I would suggest resistance bands starting out.
Why do you think bands are better for beginners than weights?
Quote from: grindy on Feb 26, 2024, 05:05 PMWhy do you think bands are better for beginners than weights?
I have no science to back it up but I just feel like bands are easier to get into as an alternative to weights. I have no idea if it actually better or not.
You can use bands with a lot of resistance or weights that weigh very little so they can be as challenging as you want them to be.
The advantages bands have for beginners are cost and storage.
Quote from: DJChameleon on Feb 26, 2024, 05:16 PMI have no science to back it up but I just feel like bands are easier to get into as an alternative to weights. I have no idea if it actually better or not.
From a scientific perspective bands are definitely worse due to the irregular force curve. At one end of the movement you have a huge amount of tension, at the other almost none. Depending on the exercise, this can severely limit the benefits from the eccentric portion of the lift as well as the weighted stretch, both of which are especially important for strength and h-word. Apart from that, many band exercises just feel awkward due to this weird force curve.
Not saying they don't give you any results, they certainly do and they are a good option for people who have very little room or money or are travelling. But I wouldn't recommend them in general.
Quoteboth of which are especially important for strength and h-word
Thanks mate :)
I get not wanting to spend a lot of money on equipment, but I'd recommend acquiring some very basic equip.
I regularly use these things:
- Adjustable bench, can be set to incline/decline
- A couple of dumbbells
- A barbell
- Three resistance bands of varying resistance
- Pullup bar
- Gymnastics / suspended rings
- Pushup bars
Not saying you need all this, of course. Maybe start with dumbbells?
I especially appreciate my bench and dumbbells. Dumbbells is the most essential, I think. A lot of the exercises you might do with a barbell, you can also do with dumbbells. And they can probably double as pushup bars too.
Stuff I have, but don't use much:
- Ab-wheel
- EZ bar
- Jump rope
- Hand gripper
The hand gripper seems stupid, but otherwise these are also good things to have, I think.. yes, also the ab-wheel.
Some of this I bought second hand, so I don't feel like it was too huge of an investment.
I'd say a set of adjustable dumbbells is all it takes at the beginning. If you want to get jacked, you might need more. If you just want to stay in reasonably good shape, it's enough.
Jump rope is good for cardio but I was keeping Lisnaholic's age in mind and jumping would be rough on the knees. He would need something lower impact.
BSS this evening.
I hate them.
RIP Dog.
Quote from: Lisnaholic on Feb 26, 2024, 02:46 PM^ Thanks, grindy. Your post is 100% good news for me :thumb:
It's occured to me that you're right; I'm dissatisfied because I do too much stretching and not enough demanding strength work. It's like I'm warming up on the sidelines, but never going out on the field to play. I'm going to look on YouTube, but may take you up on your offer of guidance later. Thanks.
__________________________
Sorry to hear that you have back problems, Dianne, as I know they can recur throughout a person's life. It's a sad paradox that it's often the people who want to exercise that suffer the most. At least that's the case, apparently for you, and also with 2 friends of mine, who in their mid-twenties sustained back injuries (one during football, one during rugby).
Yes! The Atkinson Morely Hospital! Luckily, I never had to go there myself, but I remember going past it on the bus various times as a kid. I always thought it looked sinister, like an asylum in a Hitchcock movie. :yikes:
___________________________
@ grindy and Dianne: yeah, I am most definitely not going down the road of buying some fancy personal workout bench contraption that I'd only use once, like D's husband !
I have had little back issues since the disk 'bits' got taken out and a full scrape of the spine to widen some proper space that we need to be pain free. I was lucky to get micro surgery at a time when nearby hospitals were not doing that procedure. My late Dad took me there and I saw that look on his face when he saw this ancient building and said later he just wanted to take me back home again, he was such a kind man unlike the other parent...
I was into sports a lot but obviously at less than 14 years old I then had my first back issue, I just dealt with it for many a year with Osteopaths being my main rescue venue. Reluctant for the dreaded op I just took other routes until I was told you have little choices left. Was really ok as it turned out.
Exercise is important but unless you warm up first your easily gonna hurt yourself..Older wiser and all that..So Stretching is good, very good, just do it first whatever exercise you go for. Yoga works for me and I dance a lot and not going to talk about the belly dancing haha.
Did squats today for the first time in many weeks. I wasn't actually planning on doing it.. was kinda saving myself for the CrossFit onboarding I was supposed to have today, but the guy's wife slipped and got a head injury and he was with her in the hospital 😐 It sounds terrible, so just hope she's doing okay all things considered.
So I haven't been at the wastewater treatment plant in a while, but was there today. Since I wasn't gonna CrossFit, I thought I'd just try the squats a bit.. so ended up doing a full set in work shirt and jeans 😅 kinda embarrassing, but what the heck.
Later at home, did dips followed by push-ups. I love that combination now. My mammary glands are gonna blow up like Dolly Parton.
Overhead push feels weird, but not in the painful way they used to. Something goes clunk, but I'm real weak with them, so thinking I should get some of that in.
Then ring rows.
There's only one dumbbell exercise in here, so I feel like I save a bit of time on not having to change the weights around, like when I did dumbbell Chest Press, curls and rows.
I do dips followed by pushups but they are triceps pushups, just to finish off my tris after my chest workout if it's a dips week.
Maybe you could try dips followed by flies also.
yesterday I did arms with squats in between sets. It felt really good but I don't think I could keep up with BSS. Those are insanse.
Quote from: DJChameleon on Feb 28, 2024, 01:17 AMyesterday I did arms with squats in between sets. It felt really good but I don't think I could keep up with BSS. Those are insanse.
The video shows the drop set of death. You don't have to do that many or in that structure.
You could try bodyweight and three sets of 10 then work your way up.
Rest day today.
Stating the obvious but my tip for the day: drink more water!
Tomorrow, chest and tris. High reps low weights this week.
Push day today. Overhead barbell press, then horizontal pressing. Switched from paused barbell bench press to dumbbells last week. Really milked the stretch at the bottom, even more than last time, and actually did two reps less on the third set but whatever. I'm done chasing progress at the price of execution. Finished with my usual rest pause set of fifty push downs, felt great.
Pasting from my log, I did:
- Dips
- Push-Ups
- Inverted Rows
- Kneeling Ab Wheel Roll-Outs
- Overhead Press
- Curls
- Standing Calf Raises
Despite doing a lot to failure, I still don't feel much DOMS from these sessions, but the soreness from Tuesday's squat session is pretty gnarly. I've been hobbling around like a geriatric.
@jimmy jazz @grindy I'm probably going to feel like a very silly goose, but what is the "h word"? I'm lost, haha.
Hypertrophy. Jj once said, he hates the word, so now I'm censoring it.
Ah, gotcha. Thanks!
It's a little ironic as he seems to be the most hypertrophied of anyone here.
But I guess it may also represent a common obsession of arguable value.
Ran my 4th ever 5km today and I set a PB of 33 mins 27 seconds. It's not the quickest but one of my goals for this year was to run a 5km in under 35 minutes and with how inconsistent I've been throughout February I didn't think I'd be ticking it off my list any time soon. I'm delighted!!
Quote from: FETCHER. on Mar 04, 2024, 08:23 PMRan my 4th ever 5km today and I set a PB of 33 mins 27 seconds. It's not the quickest but one of my goals for this year was to run a 5km in under 35 minutes and with how inconsistent I've been throughout February I didn't think I'd be ticking it off my list any time soon. I'm delighted!!
Nice! Congratulations
@FETCHER. 😊
Had my CrossFit onboarding today, finally.
The guy who was supposed to do it, his wife fell and hit her head. I may have mentioned it already. Today, I learned her hitting her head wasn't her biggest problem. Instead, it was the flesh eating bacteria that had infected her hand after she got a small cut from her fall. So that's what might happen if you scratch yourself in a danish aquapark 😱
Apparently it nearly killed her. Hope it turns alright.
For onboarding, I went through some common exercises with the superman who runs the gym. My squat form was good, but he suggested a wider stance. My deadlift was perfect, no corrections (Thanks, Nippard). We also did some pull-ups, situps, Overhead press, front squat and some other stuff. Finally, it was all thrown together as a workout.
He seemed to think I was in good shape. I think I'm relatively strong now for a beginner - like I can do a few pull-ups etc. BUT I have no stamina, so my cardio is pitiful.
So now I'm considering doing some jump rope interval training 😄 and perhaps do more of my TV watching on the treadmill.
Have you done any high rep workouts? That will help too. It's also a nice change.
I want someone to try that workout I posted of Scooby. And get back to me how you found it.
Quote from: jimmy jazz on Mar 06, 2024, 11:52 PMHave you done any high rep workouts? That will help too. It's also a nice change.
I want someone to try that workout I posted of Scooby. And get back to me how you found it.
I haven't done much high rep, but I'll look into it. An upside is I can keep using the weights I have a little longer 😄
I'll try the scooby thing!
Quote from: jimmy jazz on Feb 21, 2024, 02:10 PMYou should be able to do more than 100lbs if you can press 50lbs with dumbbells.
Probs a fair bit more.
So update on this, I tried it out to see how much I can bench. I'm just under 200. 190 lbs(includes the bar weight) I can bench 3 times but 100 plus the bar I did a full set of 10 reps.
Quote from: DJChameleon on Mar 07, 2024, 07:09 AMSo update on this, I tried it out to see how much I can bench. I'm just under 200. 190 lbs(includes the bar weight) I can bench 3 times but 100 plus the bar I did a full set of 10 reps.
Well done!
Nice,
@DJChameleon 🙂 those sound like strong numbers! 💪
Quote from: Guybrush on Mar 07, 2024, 02:06 PMNice, @DJChameleon 🙂 those sound like strong numbers! 💪
Yeah I surprised myself. I didn't know I was up that high since I rarely just bench. Maybe I should bench more often.
Deej mate how tall are you?
Quote from: DJChameleon on Mar 07, 2024, 03:22 PM170 cm or 5' 7"
Nice.
Very good lift.
Keep going and very soon you will join the 100kg club 💪
Quote from: jimmy jazz on Mar 07, 2024, 03:25 PMNice.
Very good lift.
Keep going and very soon you will join the 100kg club 💪
I would love that or even slightly more since I weigh 130kg
Quote from: DJChameleon on Mar 07, 2024, 07:33 PMI would love that or even slightly more since I weigh 130kg
You're not far off atm. 3 x 86kg, you could get very close with 1rm imo.
Maybe add it to your 2024 fitness goal on that thread. Bench 100kg.
Recently I have been doing 2 exercises max per muscle group.
So for chest I will do:
Benchpress then dumbbell flies
Tris will be pushups then extensions
Etc
Compound then an isolation to finish.
Helps me to train with more intensity.
Thoughts on this?
I see plenty of lifters posting their workouts and there are 5/6/7 exercises per muscle group. For me that's too much fucking about. There's more than one way to skin a cat.
@ grindy, Guybrush and DJ: I really appreciate your comments and advice from last week, and have put them here in a spoiler - bringing them back to the front of the thread, but not obliging everyone to reread them:
Spoiler
Quote from: grindy on Feb 26, 2024, 03:25 PMTake youtube recs with a huge grain of salt. The vast majority of fitness advice is either complete bullshit or wildly ineffective.
Most people are looking for novelty and shortcuts, so most vids focus on unusual and vaguely tiring but not actually hard stuff, instead of explaining the basics of exercises and programming. Feel free to post stuff you watch here, to get some perspective.
Quote from: Guybrush on Feb 26, 2024, 06:29 PMI get not wanting to spend a lot of money on equipment, but I'd recommend acquiring some very basic equip.
I regularly use these things:
- Adjustable bench, can be set to incline/decline
- A couple of dumbbells
- A barbell
- Three resistance bands of varying resistance
- Pullup bar
- Gymnastics / suspended rings
- Pushup bars
Not saying you need all this, of course. Maybe start with dumbbells?
I especially appreciate my bench and dumbbells. Dumbbells is the most essential, I think. A lot of the exercises you might do with a barbell, you can also do with dumbbells. And they can probably double as pushup bars too.
Stuff I have, but don't use much:
- Ab-wheel
- EZ bar
- Jump rope
- Hand gripper
The hand gripper seems stupid, but otherwise these are also good things to have, I think.. yes, also the ab-wheel.
Some of this I bought second hand, so I don't feel like it was too huge of an investment.
Quote from: DJChameleon on Feb 26, 2024, 06:56 PMJump rope is good for cardio but I was keeping Lisnaholic's age in mind and jumping would be rough on the knees. He would need something lower impact.
I had a bit of work/health stress, so I got distracted from doing much exercise, but now I am back on track.
I'm continuing with the dead-hangs as they are so quick do to in any spare 5 mins that I have (though dead-hang time is still only 20 secs max).
Very thoughtful of you to consider the state of my knees, DJ ! :thumb: ... and thanks for the warnings about YouTube videos, grindy; it sounds like you are an expert in the science of exercise and might check back in this thread for more of your, and others', advice.
My next step will be to look at buying dumb-bells, as per Guybrush's advice, plus a dictionary of Workout Words so I can understand more of the posts from jimmyjazz and others ;)
Does this thread have its own sign-off phrase yet ? I'm going to go with this for the moment:-
Keep Liftin' Guys!
My steps have really been suffering lately and I've been struggling to meet my goals on non-run days.
Does anyone have any tips for motivation? May help to resonate if you also live in a freezing cold, shitty, damp corner of the world as well 😆.
I am hoping it's weather based but it's really affecting my weight loss goals and that has practically came to a standstill. I haven't gained any which is good but still...
Quote from: FETCHER. on Mar 04, 2024, 08:23 PMRan my 4th ever 5km today and I set a PB of 33 mins 27 seconds. It's not the quickest but one of my goals for this year was to run a 5km in under 35 minutes and with how inconsistent I've been throughout February I didn't think I'd be ticking it off my list any time soon. I'm delighted!!
:clap: My best 5 km has only ever been about 45 mins - and that was pre-pandemic, so I'd be a lot slower today. :(
Quote from: FETCHER. on Mar 09, 2024, 12:10 AMMy steps have really been suffering lately and I've been struggling to meet my goals on non-run days.
Does anyone have any tips for motivation? May help to resonate if you also live in a freezing cold, shitty, damp corner of the world as well 😆.
I am hoping it's weather based but it's really affecting my weight loss goals and that has practically came to a standstill. I haven't gained any which is good but still...
Idk if you want to get into Pokémon Go but it's a great motivation thing to help walk for 20 to 30 mins daily. They have a daily incense that you activate and it populates more Pokémon to you while you are walking for 15 mins. So I used to pop one and walk in one direction for 15 mins then return home. The only shitty part is that when it is colder and you are wearing gloves. It is hard to interact with the screen. Spring is a few weeks a way. I feel like warmer nicer weather will help encourage you to go for daily walks again.
Quote from: FETCHER. on Mar 09, 2024, 12:10 AMMy steps have really been suffering lately and I've been struggling to meet my goals on non-run days.
Does anyone have any tips for motivation? May help to resonate if you also live in a freezing cold, shitty, damp corner of the world as well 😆.
I am hoping it's weather based but it's really affecting my weight loss goals and that has practically came to a standstill. I haven't gained any which is good but still...
I posted a long one a while back from Stan Collymore. The main thing he said is just go out the door. When I'm not feeling up to it I break it down into little tasks, have my pre-workout meal, get dressed, go to the shed, set everything up. By the time I've done that and done the first set I may as well finish. The shed can get as cold as -5c in winter so getting in and starting is the hardest thing.
Basically the same thing Collymore said. Nobody goes into the gym and does a few reps then leaves. The difficult part is starting. So just go out the door. Keep your bag or whatever you need by the door and go.
Push day today. Overhead barbell press, dumbbell bench press and push downs. First two supersetted with neck extensions/curls. Used to do neck extensions with a band but it looks like I'll permanently switch to using cables. Feels really good.
Also checked in on my girlfriend's training, since our schedules usually don't allow it during the week. She does an upper/lower split and did upper body today. Overhead press, barbell bench press and lat prayers. She also wants to learn pull ups and tried some band assisted ones.
I'm really proud of her, her form and relative effort are amazing.
Quote from: jimmy jazz on Mar 08, 2024, 11:38 PMRecently I have been doing 2 exercises max per muscle group.
So for chest I will do:
Benchpress then dumbbell flies
Tris will be pushups then extensions
Etc
Compound then an isolation to finish.
Helps me to train with more intensity.
Thoughts on this?
I see plenty of lifters posting their workouts and there are 5/6/7 exercises per muscle group. For me that's too much fucking about. There's more than one way to skin a cat.
Seems very reasonable to me.
I'd probably do all compounds first and then do all isolations, but that's just down to personal preference and goals.
I'm resting since it's the weekend. I'm slightly sore from back and shoulders yesterday. I have done back and shoulders in ages it seems.
Quote from: grindy on Mar 09, 2024, 01:41 PMPush day today. Overhead barbell press, dumbbell bench press and push downs. First two supersetted with neck extensions/curls. Used to do neck extensions with a band but it looks like I'll permanently switch to using cables. Feels really good.
Also checked in on my girlfriend's training, since our schedules usually don't allow it during the week. She does an upper/lower split and did upper body today. Overhead press, barbell bench press and lat prayers. She also wants to learn pull ups and tried some band assisted ones.
I'm really proud of her, her form and relative effort are amazing.
Don't be shy with the progress pics 😯
Just messing mate.
Back and bis this evening.
Full rest day for Sunday. Going to eat some crisps and watch football. Looking forward to it.
Glad this thread is so active BTW.
When it gets to page 1,000 we are going to look like a group of chippendales.
SCD World Tour:
(https://townsquare.media/site/737/files/2016/02/106589510.jpg?w=1200&h=0&zc=1&s=0&a=t&q=89)
(
@FETCHER. is sat on the sofa BTW.)
Quote from: jimmy jazz on Mar 10, 2024, 01:09 AMBack and bis this evening.
Full rest day for Sunday. Going to eat some crisps and watch football. Looking forward to it.
Glad this thread is so active BTW.
When it gets to page 1,000 we are going to look like a group of chippendales.
TCD World Tour:
(https://townsquare.media/site/737/files/2016/02/106589510.jpg?w=1200&h=0&zc=1&s=0&a=t&q=89)
( @FETCHER. is sat on the sofa BTW.)
God damnit.. being irreparably bald, I'd have to be the creepy, grinning bald guy in the back next to the Jimmy Fallon looking dude.
Quote from: Guybrush on Mar 10, 2024, 01:36 AMGod damnit.. being irreparably bald, I'd have to be the creepy, grinning bald guy in the back next to the Jimmy Fallon looking dude.
We have three creepy bald guys in here.
Loooool I wish!!! That bod 😍 and I'm ginge now.
Also, huge thank you Jimmy and DJ. I utilised your advice and went a 3.5km run today. Every single second was painful because I started smoking again the other day. It was so difficult so it will hopefully make it easy for me to stop after I've been to this gig tonight.
Quote from: FETCHER. on Mar 10, 2024, 07:46 PMLoooool I wish!!! That bod 😍 and I'm ginge now.
Also, huge thank you Jimmy and DJ. I utilised your advice and went a 3.5km run today. Every single second was painful because I started smoking again the other day. It was so difficult so it will hopefully make it easy for me to stop after I've been to this gig tonight.
Have you thought about switching to vaping?
Quote from: jimmy jazz on Mar 10, 2024, 08:28 PMHave you thought about switching to vaping?
I have several times, I'm actually worse on vapes in the sense that I smoke them constantly. I spend more money on them and I end up smoking them so much that I can't sleep at night 😅 tried and tested unfortunately. I seem to be able to give up cigs for a good few weeks at a time but can't do that with vapes.
Really weird workout today. Did high rep squat sesh, then some dips and ring rows. Three exercises, nothing too weird, but I felt awful afterwards like.. my heart rate didn't go down as quickly as it normally does and I felt for a little while like I might puke.
This was not a particularly hard workout, but rather a short one, so something's up health wise, I think.
Worth mentioning I have been exercising less the last week due to my health failing me again, so it's probably just sickness.
Quote from: grindy on Mar 10, 2024, 07:42 AMWe have three creepy bald guys in here.
But.. who's the baldest and creepiest?
Chest and tris this evening.
Bench: 110kg x 3, 3, 3
Pleased with that.
3.37km today ✅
Increasing my distance by 10% each week and going steady. 2 mid week short runs and 1 weekend "long" run. That is the goal and that's what I'm going to try to stick to.
The midweek runs are under 25mins at the moment so I have absolutely no excuse not to get out. I feel I am half out of my slump but it is still a huge effort.
Bro day today. Incline seated curls supersetted with overhead tricep extensions, then dumbbell flys supersetted with lateral raises. Everything done with maximum ROM, emphasizing the stretch. Very short workout, but quite painful in a good way.
I'm so glad that I taught myself to work out immediately after coming home from work, no matter how tired I feel.
Usually it really clears my head and I feel so good after it.
Pull day today. Progressing nicely on barbell rows and really enjoying doing lat prayers as a bit of a down set after that. Pull ups after that and I'm struggling to progress in reps, but that kinda makes sense because the lat prayers really stretch my lats to hell and have an overall big overlap with pull ups. Also switched from dumbbell hammer curls to cable curls and really enjoyed it.
I just did Romanian Deadlifts and curls. Had a little longer sesh yesterday with dips, rows, Push-ups and modified Candlesticks I guess is the name.
The funk that affected me so on Monday seems to have let me go for the time being. Feels good to function again.
I'm thinking of doing interval training with a jump rope and the only thing I do t like about that idea is it's not gonna go well with me destroying my legs with DOMS doing squats 😅 so I'm gonna put the leg stuff on hold and try to run and jump a bit the coming days.
Glad you're feeling better!!
I'm feeling a bit out of mines too, ran another 3.5km in the heaviest pissing rain of my life 🥲 it was great though. I quite like running in the rain.
Quote from: FETCHER. on Mar 14, 2024, 11:53 PMGlad you're feeling better!!
I'm feeling a bit out of mines too, ran another 3.5km in the heaviest pissing rain of my life 🥲 it was great though. I quite like running in the rain.
Nice
@FETCHER. Well done 😊
I wanna start running too, in the rain or elsewhere. Most of the snow is gone now, so its finally possible without significant risk of slipping and falling.
So happy we're finally coming out of this winter.
I'm doing a leprechaun run this Sunday. It's only a mile. Normally this brewery does a 5k and at the end you get a free beer but I think for this specific run you dress in green and only get like a percentage off the first beer.
Quote from: Guybrush on Mar 15, 2024, 12:12 AMNice @FETCHER. Well done 😊
I wanna start running too, in the rain or elsewhere. Most of the snow is gone now, so its finally possible without significant risk of slipping and falling.
So happy we're finally coming out of this winter.
Yeah must be tough when it's so icy/snowy, I hate treadmills so if I was in Norway I'd need to retire all winter 😆. You should try one!
Luckily where I am we get the snow but it doesn't get in the way of anything.
Doing light weight high rep for a week or two.
Did dips and pushups for this evening.
Really enjoyed it.
Instead of cardio (which I haven't started doing), I just supersetted some stuff yesterday.
I like to superset with push-ups, so have been doing that with ring rows and yesterday it was air squats. It's the first time I did them as an exercise that was meant to be in the ballpark of feeling demanding.
Did curls too and seeing some progress there having done lighter weights for a little while. Yesterday was 4 X 17 reps with 10kg dumbbells. Almost reached failure on left arm.
If you're doing 4 lots of 17 I'd say it's time to increase the weight to about 15kg.
I sometimes do sets of 20 for my arms but that's when I'm doing light weights with very high reps. Sounds like you weren't doing that when you did four sets of 17 and were back to doing heavier shit.
I used to do 15kg before in the h-word rep range. I'll go back to it next time and see what the improvements are like 😊
I also think I'm progressing some on ring dips. Last sesh was 4 X 5 with no resistance bands to aid me. Wasn't to failure, but it was the last rep I could do.
If I use light weights (above 15 reps) I usually do some intensity techniques (rest pause, drop set, myoreps etc.) to make sure I go close to failure, since it's more difficult to get there with higher reps and fatigue or the burn can be the reason you stop a set early.
Did a 20 minutes run, about 3,5ish km.
It was fine, although I felt real heavy. But then I also put on a lot of weight since my last run, so I guess that's alright.
My cardio shape ain't great, though. It'll be a little while until I can run a metric mile, something I didn't really think of as a challenge the last time I was in reasonable shape 😬
Quote from: grindy on Mar 19, 2024, 09:17 AMIf I use light weights (above 15 reps) I usually do some intensity techniques (rest pause, drop set, myoreps etc.) to make sure I go close to failure, since it's more difficult to get there with higher reps and fatigue or the burn can be the reason you stop a set early.
Yes, the burn is awful. High rep workouts are so much more of a pain 😄
Hey.. he's the same age as me!
That's crazy volume, though. How was it,
@jimmy jazz ?
Great. It's tough obviously but it is a great workout.
Quote from: jimmy jazz on Mar 22, 2024, 10:25 PMThis evening's workout:
That's rough.
On Fridays I have started doing shoulders and back but I still bench because I want to try to hit that goal of mines. So I stopped doing chest twice a week but I still bench twice a week.
3 sets of my max weight that I can make of 12 reps.
Quote from: DJChameleon on Mar 23, 2024, 09:50 AMThat's rough.
On Fridays I have started doing shoulders and back but I still bench because I want to try to hit that goal of mines. So I stopped doing chest twice a week but I still bench twice a week.
3 sets of my max weight that I can make of 12 reps.
Where are you with that now? Journey to 100kg bench.
Quote from: jimmy jazz on Feb 25, 2024, 04:32 PM
This was tonight's workout.
Lasted 47 mins.
First time I've done it this year. Very good. If any of you try it report back please thanks.
https://m.youtube.com/@scooby1961/videos
Gonna post this just in case anyone wants it. Arrange videos by most views and have a look through them.
When I started in 2007 I was basically winging it and when I got the Internet and found his channel he genuinely changed my life.
I passed on going to the gym today because of the concert last night and all the walking I did prior to the concert on the hunt for something to eat. I was with a foodie couple and they were so picky about where we ate.
Ended up at a Soul Food joint and it was delicious.
Quote from: jimmy jazz on Mar 24, 2024, 02:58 PMWhere are you with that now? Journey to 100kg bench.
I can complete my sets at 66kg. I'm going to keep that up for another two weeks then up my weight. Or maybe my last set I should start doing a slightly higher weight.
Any suggestions?
Quote from: DJChameleon on Mar 26, 2024, 12:42 AMI can complete my sets at 66kg. I'm going to keep that up for another two weeks then up my weight. Or maybe my last set I should start doing a slightly higher weight.
Any suggestions?
I'd increase already if you're doing 3 x 12 @ 66kg. 75kg should be fine. Go up in increments and have someone spot you if you don't feel safe.
Do you switch between heavy weight for low reps and light weight for high reps?
Quote from: jimmy jazz on Mar 26, 2024, 01:18 AMI'd increase already if you're doing 3 x 12 @ 66kg. 75kg should be fine. Go up in increments and have someone spot you if you don't feel safe.
Do you switch between heavy weight for low reps and light weight for high reps?
No I don't switch up when it comes to benching.
I still do the light weight high reps into heavy low reps with the dumbbells.
Quote from: DJChameleon on Mar 26, 2024, 12:42 AMI can complete my sets at 66kg. I'm going to keep that up for another two weeks then up my weight. Or maybe my last set I should start doing a slightly higher weight.
Any suggestions?
If you feel comfortable with a weight in a session, I'd increase the weight by around 2,5 kg in the next one or try to do 1-2 reps more.
Increasing the weight on the last set only doesn't make sense.
Welp, my goal of losing more weight this year has certainly has had some setbacks. January was a month of rest due to burnout, and February was marked by stressful household conflicts. So due to that I had been having a lot more "girl dinners" and overeating due to stress, not to mention falling off my workout regularity.
On the first of the year I was 257 and in almost three months I'm up to 281. Thankfully I am back on the ball right now and I just got finished with a good and sweaty home workout. I'm also back to cooking more, so I'm getting back to where I was.
I can do this.
Quote from: grindy on Mar 26, 2024, 10:28 AMIf you feel comfortable with a weight in a session, I'd increase the weight by around 2,5 kg in the next one or try to do 1-2 reps more.
Increasing the weight on the last set only doesn't make sense.
So when I do the chest fly as warm up. I increase the weight on the last two sets(doing four sets in total). I don't see an issue with doing it that way but maybe there is a scientific reason it doesn't make sense. Idk just going off of what several trainers have taught me.
Quote from: DJChameleon on Mar 27, 2024, 04:42 AMSo when I do the chest fly as warm up. I increase the weight on the last two sets(doing four sets in total). I don't see an issue with doing it that way but maybe there is a scientific reason it doesn't make sense. Idk just going off of what several trainers have taught me.
It's not terrible or anything, there are just no real benefits at all.
And increasing the weight at the end, when you're already fatigued will most likely decrease the quality of your set albeit by a small margin, unless you increase the weight by a lot.
What's the rationale people have given you for this?
Quote from: grindy on Mar 27, 2024, 06:02 AMIt's not terrible or anything, there are just no real benefits at all.
And increasing the weight at the end, when you're already fatigued will most likely decrease the quality of your set albeit by a small margin, unless you increase the weight by a lot.
What's the rationale people have given you for this?
I didn't pay attention to their specific wording on it but it has something to do pushing the muscle to it limits. Increasing the weight at the end makes it harder to do because of the fatigue but it feels like it stresses the muscle. Just as long as I keep good form I don't see a problem with it.
It's the same thing I do with dumbbells and increasing weights.
Start out with low weights high reps and by the end I'm doing high weight and smaller reps.
15 reps at 20 lbs
12 reps at 30 lbs
10 reps at 40 lbs
8 reps at 50 lbs
Quote from: DJChameleon on Mar 27, 2024, 06:31 AMI didn't pay attention to their specific wording on it but it has something to do pushing the muscle to it limits. Increasing the weight at the end makes it harder to do because of the fatigue but it feels like it stresses the muscle. Just as long as I keep good form I don't see a problem with it.
It's the same thing I do with dumbbells and increasing weights.
Start out with low weights high reps and by the end I'm doing high weight and smaller reps.
15 reps at 20 lbs
12 reps at 30 lbs
10 reps at 40 lbs
8 reps at 50 lbs
This sounds like some made up bullshit without any logic behind it.
But yeah, ultimately, as long as you go close to failure and your form stays tight, it doesn't matter all that much.
Quote from: Lexi Darling on Mar 26, 2024, 04:40 PMWelp, my goal of losing more weight this year has certainly has had some setbacks. January was a month of rest due to burnout, and February was marked by stressful household conflicts. So due to that I had been having a lot more "girl dinners" and overeating due to stress, not to mention falling off my workout regularity.
On the first of the year I was 257 and in almost three months I'm up to 281. Thankfully I am back on the ball right now and I just got finished with a good and sweaty home workout. I'm also back to cooking more, so I'm getting back to where I was.
I can do this.
You can,
@Lexi Darling 🙂 You go, girl!
Quote from: DJChameleon on Mar 27, 2024, 06:31 AM15 reps at 20 lbs
12 reps at 30 lbs
10 reps at 40 lbs
8 reps at 50 lbs
Sounds like a hassle changing those weights unless you have a couple of those clever dumbbells.
It's also mixing up training goals a little and must be more difficult to sorta calibrate to your level, but that aside I guess it should be okay.
Quote from: Guybrush on Mar 27, 2024, 08:47 AMYou can, @Lexi Darling 🙂 You go, girl!
Sounds like a hassle changing those weights unless you have a couple of those clever dumbbells.
It's also mixing up training goals a little and must be more difficult to sorta calibrate to your level, but that aside I guess it should be okay.
I assume he goes to a gym and they have all kinds of dumbbell weights anyway. But yeah, this is still an unnecessary hassle.
Quote from: grindy on Mar 27, 2024, 08:53 AMI assume he goes to a gym and they have all kinds of dumbbell weights anyway. But yeah, this is still an unnecessary hassle.
Oh yeah, my brain was in home gym mode. Good dumbbell racks are certainly nice.
Quote from: Guybrush on Mar 27, 2024, 08:47 AMYou can, @Lexi Darling 🙂 You go, girl!
Sounds like a hassle changing those weights unless you have a couple of those clever dumbbells.
It's also mixing up training goals a little and must be more difficult to sorta calibrate to your level, but that aside I guess it should be okay.
Changing weights all the time just adds into keeping my heart rate up. I don't take much of a break in between sets but when I get to the heavier weights I do rest a little longer.
I am consistently running 4-5kms for easy runs and doing a slightly longer run at the weekends. I've got my longest ever run coming on Saturday which is 7km so a bit daunting but I know I'll get it done fine.
I've also had huge improvements on my daily steps thanks to the tips I got here but it's left me a bit short for time so it's meant I'm not on here as much 🙈
Nice
@FETCHER. 🙂 Well done!
I haven't done any real exercise for a week other than skiing a bit. Vacation got in the way and it might take a little while until I can get a proper exercise in still as we got a concert coming up on Saturday that we have to rehearse for.
I might be able to get something in today 🤔
Today was not a good day. I did chest day and felt so weak. I was struggling to complete my sets at weights that I normally complete. I have only felt like this when I was in the beginning stages of coming down with a cold but I currently feel fine now. No fever or cold coming on.
I hate when I show up to the gym later than I normally do. On Tuesday I wanted to do chest day but that whole area was packed and no benches were free. Sometimes I will talk to someone and hop on in between their sets but I didn't feel like it so I did the 30 minute circuit instead.
Recovery or diet could be the issue. I doubt you're over training.
Are you eating right? How many meals a day? What sort of thing? Are you sleeping OK?
It might be diet. I thought also sleep but I get a good amount of hours it's just a weird sleep schedule.
So instead of my old midnight to 6am sleep time. I've been going to bed at 8pm and waking up at 2am but I've been doing that for a few months now.
I've only been getting in one meal a day. Been super busy with work stuff.
It might also be hydration too. I haven't been drinking as much water as I normally do.
There are loads of options to increase protein intake Big D.
A large pot of Skyr has 45g protein which is is a lot. Skyr is like yoghurt basically. I just looked at Walmart and they only have small pots and you'd need three and that's come to almost five dollars. £1.35 in Asda here for the big pots. Have a look mate.
If you add one of those and whey protein for breakfast and before bed, you're gonna be close to your protein target. None of it is time consuming.
Also yes hydration will affect it. I have a big water bottle I drink before I train. My piss is just glowing with clarity. Like a chalkstream.
Has anyone else deliberately reduced alcohol intake to improve with exercise? Anytime I drink I end up taking a week off from running and walking and it's impossible to reach my goals. It's annoying because I still want to go out and enjoy myself but everything else suffers so much it's not becoming worth it any more.
Quote from: FETCHER. on Apr 07, 2024, 12:44 PMHas anyone else deliberately reduced alcohol intake to improve with exercise? Anytime I drink I end up taking a week off from running and walking and it's impossible to reach my goals. It's annoying because I still want to go out and enjoy myself but everything else suffers so much it's not becoming worth it any more.
Yeah, I quit for five months at the start of 2010 for that reason. I was getting tired with eating well all week, lifting four times and then undoing the hard work and having days off to recover.
Alcohol and fitness don't mix.
I haven't had a drink for over 7 years now. That was down to mental health problems. But the upside is since I get back into training it's just so much easier to be consistent. Gainz gainz gainz all the time.
It does sound like you might need to knock it on the head at least for a bit.
I know it's really fucking difficult BTW.
Quote from: jimmy jazz on Apr 07, 2024, 01:27 PMYeah, I quit for five months at the start of 2010 for that reason. I was getting tired with eating well all week, lifting four times and then undoing the hard work and having days off to recover.
Alcohol and fitness don't mix.
I haven't had a drink for over 7 years now. That was down to mental health problems. But the upside is since I get back into training it's just so much easier to be consistent. Gainz gainz gainz all the time.
It does sound like you might need to knock it on the head at least for a bit.
I know it's really fucking difficult BTW.
Good on you! 7 years is some achievement!
Yeah at this stage other than the plans I have already made I am going to stop and massively reduce when I am out.
It's a bit tiring constantly taking 2 steps forward and then one back again. I am definitely needing to reevaluate what is more important. The amount of doomscrolling I do for weeks after a night out is shameful. It's such a waste of time.
Also as you mentioned it is definitely not good for mental health. I do notice a huge dip in my general mood after a night out 🫣
Grats on 7 years Jimmy. I was at the 7 year mark until last year. I broke it to partake in wine with my ex. I don't go out drinking much at all and if I do anything at home alone it's probably an edible and I don't do that often.
I have tried working out while high and I don't know how people do it. Maybe it's because I was doing cardio at the time but I felt like my heart was about to burst out of my chest so I got off of the elliptical like 7 mins in. There are a few gym goers that will light up before they work out AND afterwards and I don't know how they do it. I think they only lift though.
I've lifted the day AFTER smoking weed and even that had a negative effect.
I've played football when high. And also when drunk. It was fun, felt like I was playing like Messi but in reality I probably wasn't.
I quite alcohol in the spring of 2013, so that's roughly 11 years now 😲
Way back, I used to binge drink like once a week. Eventually, it was like something in my body just changed and I felt like crap for a weird amount of time after a good binge. Days, weeks.
It also filled me with general anxiety, so quitting alcohol actually removed a lot of anxiety. It's not part of my day to day life at all and hasn't been since around the time I quit, really.
Quote from: Guybrush on Apr 07, 2024, 08:10 PMI quite alcohol in the spring of 2013, so that's roughly 11 years now 😲
Way back, I used to binge drink like once a week. Eventually, it was like something in my body just changed and I felt like crap for a weird amount of time after a good binge. Days, weeks.
It also filled me with general anxiety, so quitting alcohol actually removed a lot of anxiety. It's not part of my day to day life at all and hasn't been since around the time I quit, really.
That's brilliant GB! I can feel myself going down the same route and saving shenanigans like that for festivals etc. I don't feel like it has any place in my normal day to day life anymore.
Oh yeah, since January 2023 I've had maybe five drinks total and in addition to saving calories I definitely think it helped with my motivation and overall energy level. I don't think I could have lost the 80+ pounds I lost in 2022-23 if I had still been drinking regularly.
Thanks
@FETCHER. 🥰
I ran 3 kms today, just a quick circuit from the house, a bit hilly. It was fine, but also felt a bit pathetic. Like, I didn't take any breaks or anything, but my legs started hurting fairly immediately 😅 and no way could I have completed a second lap. So, considering where I was with running in 2018, I do feel slightly pathetic.
But I had a good if very short workout in my home gym as well. Just push-ups, curls and modified candlestick with a 10 kg plate tied to my ankles. I'm gonna feel that one for a few days.
Did pull-ups yesterday, both regular set, a higher rep set with resistance bands and some eccentric/ negatives set.. I'm happy to say I have somewhat of a back burn which has been extremely rare for me.
I did 110kg bench press for five sets of 3 today.
243 pounds in USA units 🇺🇸
My upper arm was sore today so I didn't do arm day like I wanted. I just did the 30 minutes circuit.
Does anyone still get the covid booster shot or is everyone else over it and don't bother?
I don't get any. The deal was two and that was it. When they started trying to jab me with more I said no.
With the new variations coming out. I constantly stayed on top of my jabs. Right before the last new one came out I actually caught covid so it made no sense to get it til six months after which was yesterday.
Some new personal bests for me this evening.
70kg barbell press x 8 (most reps)
20kg dumbbell lateral raises x 8 (heaviest weight)
I am looking forward to using light weights and high reps again soon.
Would be amazing if we could get
@Trollheart in here and lifting.
Quote from: jimmy jazz on Apr 10, 2024, 11:23 PMSome new personal bests for me this evening.
70kg barbell press x 8 (most reps)
20kg dumbbell lateral raises x 8 (heaviest weight)
I am looking forward to using light weights and high reps again soon.
Would be amazing if we could get @Trollheart in here and lifting.
Well done! And yes,
@Trollheart should definitely get fitter. Come on, Trolls!
I'm at the CrossFit gym.. first sesh since I bought partial membership. In about half an hour, I'm gonna be dead and with another 15 minutes of torture to go.
Quote from: jimmy jazz on Apr 10, 2024, 11:23 PMSome new personal bests for me this evening.
70kg barbell press x 8 (most reps)
20kg dumbbell lateral raises x 8 (heaviest weight)
I am looking forward to using light weights and high reps again soon.
Would be amazing if we could get @Trollheart in here and lifting.
Barbell press = overhead press I assume?
Great numbers. Never OHP'd more than 50 for 5 reps and 20 kg lateral raises seem just unreal to me.
Quote from: grindy on Apr 11, 2024, 05:48 PMBarbell press = overhead press I assume?
Great numbers. Never OHP'd more than 50 for 5 reps and 20 kg lateral raises seem just unreal to me.
Thank you Big G.
@Trollheart thoughts? Would give you something to do, help with low mood and confidence and be a great project to read and also for you.
It's not hard to imagine
@Trollheart's fitness journal which probably ends up being mostly about the history of fitness, strongmen and bodybuilding.
My CrossFit sesh was exactly as I imagined it would be. Completely terrible. Can't remember last time I was this tired from an exercise.
@Trollheart improving his fitness and flexibility by constantly dodging this thread and it's notifications:
(https://mblogthumb-phinf.pstatic.net/MjAyMDA3MTJfMjc4/MDAxNTk0NTMyNDExODE5.OZ6msf6kPywACGopMcWp-FAnj8SGHP7jWQQPp4u4aTsg.OhDIYkVOvsmTEdCUdUskEOo5lQf7gCT1zhg_MPCbOh4g.GIF.egizzy/gallery_6715_150_1352910.gif?type=w800)
Just bench press today for chest and tris.
12 sets, 20 reps, 70kg.
Just under 1 hour. I enjoyed it very much.
Squats
8 sets of 20, 80kg.
Was a tough one.
Tomorrow just pullups.
Yesterday I did a quick and relatively easy workout.
- 3 sets of 20 reps of squats, 60 kgs barbell
- Inverted rows using my rings
- 3 sets of 10 reps of incline bench press, 40 kgs on the barbell
No failures, but felt good changing things up a bit. I've been having a lot of progress on dips since I started, but it seems to be slowing down. I might switch for incline bench press for a bit. Been doing a lot of inverted ring rows too, so thinking perhaps band assisted pull-ups instead for a while.
I haven't been squatting much, but that's because I wanna get some jogging in and the squat sessions I used to have obliterated my legs too much. This 20 reps workout got me some DOMS, but not crazy amounts.
I might do some modified candlesticks, curls, standing calf raise and maybe try some overhead press today.
Still running 🏃�♀️🏃�♀️🏃�♀️
I did have a massive set back though. I walked 13km and ran 7km in the same day, then I had an all day wedding in high heels so my feet were a mess for a few weeks there. My mental health was a bit shit too but I am back and I haven't really lost any fitness either.
I done my first intervals run today which was trying to achieve set paces for set distances. I should also be running a 10km this Saturday but due to my set backs and banged up feet I'm going to push it back a bit. I feel annoyed about it but I only started back on Tuesday so I don't think it would be wise.
I'm noticing gains, though,
@FETCHER. 🙂 You've added some kms to your sessions. Well done!
I went to a crossfit session with my buddy and colleague today. Wall balls, jumping on boxes, kettlebell swing and jump rope were the main course with a little bit of running and burpees for starters.
I got through it with a little help from my buddy who kept me from dying like last time. I'm strong enough, but I still lack stamina/ cardio.
Had fun, though.
I can barely lift my arms today and I didn't even do arms. I did back and shoulders.
Pull ups did me in I think.
I did pull ups, that shoulder machine, the rowing one and then 10 mins cardio on elliptical.
Doing bench today, sets of 20
Struggling on the first set to get the last five reps out.
That's not right, started worrying.
Realised I'd put an extra 10kg on the barbell instead.
Was OK.
Today I went for a longer walk than usual and look what I dragged out of the closet!
(https://imgur.com/DPUWyhS.jpg)
Nice, Hope 😊 get beefin!!
I had a run yesterday, the same one I've done a couple of times before now. I ran faster and was less tired, so cardio is definitely improving.
I also did squats yester-yesterday, a light set of 3 X 20 with 60 kgs. My plan is to avoid leg DOMS so I can go jogging. I didn't actually feel much DOMS at all, so I think I can safely add a fourth set.
Quote from: Hope on Apr 30, 2024, 02:09 PMToday I went for a longer walk than usual and look what I dragged out of the closet!
(https://imgur.com/DPUWyhS.jpg)
I'm excited.
That's also one of the floofiest cats I've ever seen.
Quote from: jimmy jazz on Apr 30, 2024, 05:36 PMThat's also one of the floofiest cats I've ever seen.
Thanks. That's Vinny. He's a Ragdoll. Only medium length hair. Our last cat had long hair.
Tom Stoltman is now 3x World's Strongest Man.
https://www.thesun.co.uk/sport/27752545/worlds-strongest-man-tom-stoltman-lifestyle-wife/
I especially like his story because of the difficulties he has had to overcome.
He's still young so could achieve a lot more too.
@FETCHER. He's one of your lot as well. Follow Follow 🔵⚪🔴
Anybody combining leg training and cycling? Weather's getting good and we want to make some bike tours at least once a week, but it really conflicts with my leg training. Doing both on the same day or even cycling the day after squatting just seems impossible to me right now. Any tips or experiences concerning this? I am not a very experienced cyclist, so maybe I just need to wait until I get better but not sure how long it'll take.
Quote from: grindy on May 08, 2024, 09:48 AMAnybody combining leg training and cycling? Weather's getting good and we want to make some bike tours at least once a week, but it really conflicts with my leg training. Doing both on the same day or even cycling the day after squatting just seems impossible to me right now. Any tips or experiences concerning this? I am not a very experienced cyclist, so maybe I just need to wait until I get better but not sure how long it'll take.
I'm combining squatting and jogging. My solution isn't great. It's just to have easier squat sessions 😄
So I've done three sets of 20 reps with 60 kgs. It leaves me with little to no DOMS.
I also think it doesn't help beef up my legs much, so I guess it's maintenance mode, but.. I'll add a set and see if I can get just a little more DOMS.
Quote from: Guybrush on May 08, 2024, 05:13 PMI'm combining squatting and jogging. My solution isn't great. It's just to have easier squat sessions 😄
So I've done three sets of 20 reps with 60 kgs. It leaves me with little to no DOMS.
I also think it doesn't help beef up my legs much, so I guess it's maintenance mode, but.. I'll add a set and see if I can get just a little more DOMS.
I think jogging wouldn't be such an issue but we live in hilly terrain and cycling can be a bit challenging, especially for someone as inexperienced as us.
20 rep sets sound horrible btw. I know JJ has promoted high rep leg training and he's way too swole for me to criticize him but overall the consensus seems to be (and I fully agree) that going much above 10 reps for squat type movements isn't great because you'll probably stop due to exhaustion but not due to closeness to muscular failure.
Quote from: grindy on May 08, 2024, 06:05 PMI think jogging wouldn't be such an issue but we live in hilly terrain and cycling can be a bit challenging, especially for someone as inexperienced as us.
20 rep sets sound horrible btw. I know JJ has promoted high rep leg training and he's way too swole for me to criticize him but overall the consensus seems to be (and I fully agree) that going much above 10 reps for squat type movements isn't great because you'll probably stop due to exhaustion but not due to closeness to muscular failure.
Yes. But I'm also unsure if I need my legs more swollen. More endurance / stamina is definitely something I need, so my focus is shifting a little away from the H-word.
Edit:
And yes, it is a bit awful even as a relatively light workout.
Quote from: Guybrush on May 08, 2024, 06:42 PMYes. But I'm also unsure if I need my legs more swollen. More endurance / stamina is definitely something I need, so my focus is shifting a little away from the H-word.
Edit:
And yes, it is a bit awful even as a relatively light workout.
Honestly not sure whether I could do 20 reps with 60. More likely yes than no, but certainly unpleasant. So props.
Past few days have been down for me because of a fever. I couldn't go three days in a row without going to the gym so I went today and only did cardio. I'm starting to feel better but not 100% yet. I took down the intesity to 5 instead of the normal 10 I do on the elliptical. I might try out cycling on the machines. I have yet to do that at the gym.
I made sure to spray down everything before and after because I don't want anyone catching my symptoms.
Normally I only spray down after and not so much before using a machine.
I don't recall if I have asked this before but for those that go to a gym do you wipe down every machine you use before AND after?
Quote from: grindy on May 08, 2024, 07:29 PMHonestly not sure whether I could do 20 reps with 60. More likely yes than no, but certainly unpleasant. So props.
Give it a go and see if you like it mate.
Also thanks for the compliment. Genuinely means a lot.
@DJChameleon if I trained in a gym I definitely would. Mainly just cos the thought of other people's sweat is not very nice.
As I train at home, I don't bother.
Quote from: jimmy jazz on Today at 12:37 AM@DJChameleon if I trained in a gym I definitely would. Mainly just cos the thought of other people's sweat is not very nice.
As I train at home, I don't bother.
I agree but like one time I was in a class and I told this chick don't bother wiping off it's okay and I got on the machine after her. She was fine!