Workout: What did you do today?

[DJChameleon]

Machine fly? @DJChameleon

Yes Machine fly is probably the name. I use that as my warm up on chest days.

[grindy]

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.

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.

[DJChameleon]

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.?

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.

[Guybrush]

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.

[Guybrush]

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.

[grindy]

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.

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.

[jimmy jazz]

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:

[grindy]

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:

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.

[jimmy jazz]

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.

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.

[jimmy jazz]

Fit bros and sisters, what is your ideal physique? I'd probably say this:



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:



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?

[grindy]

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.

[Guybrush]

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.

[Guybrush]

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):

[grindy]

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.

[DJChameleon]

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.