Workout: What did you do today?

[grindy]

Don't have much knowledge about hernias (this stuff is very icky and unpleasant to think about for me and plays into a certain phobia I have) but muscle loss is quite slow, especially if you're not dieting. Plus maintaining is way easier than growing, a relatively small load and volume should be sufficient to keep most of your muscle. Not to forget that muscle memory is a thing, so even if you lose some gains, they'll come back very quickly, especially with your work ethic.
I'd probably abstain from barbell squatting completely until you've had it fixed and just make sure to use your legs regularly (just walking enough, maybe split squats etc.) Or, if you really don't want to stop, use light weights and low volumes. As for using a belt, I don't think it'll help. A belt even increases your intraabdominal, which is good for squatting heavy but probably not good for your condition.

[DJChameleon]

Why at home? Don't you go to the gym?

I do go to the gym but I wanted to do something on top of going to the gym. I think I figured out what started the back pain. When I finally returned back to the gym after some time away. I started doing back and shoulders on Fridays and on one Friday I must have messed it up somehow.

I do lat pull downs, assisted pull-ups, shoulder press and whatever the weighted row machine thing is. Whenever I sit up for long periods like driving or at the movies I can feel my back hurting. It's like middle back not so much lower. I probably also need to stretch more often on the regular.

[Lexi Darling]

Bad news lads.

I've got an umbilical hernia. Doctor said it's very small and minor. It's not serious. I've been referred to see a specialist with surgery in mind.

I'm pretty sure I know how I got it. I stretched my arms out like you do when you yawn a few months back and remember a sharp pain in my belly button area. Nothing came of it so I forgot about it. I did notice recently I have an outie belly button and I can push it back in so that's what made me go to the doctor.

Anyway, how would you go about training with a hernia? I'm not going to stop, my goal I suppose will have to change to maintenance.

I was very upset but I'm over it now and looking at it as a new challenge.

Thanks fellow roiders 👍

Oh gosh, I'm just now seeing this. Sorry to hear about your health problems, Jimmy. My husband recently developed a hernia as well; his was also minor and not serious, he was able to get in for non invasive laparoscopic surgery and was all recovered in 2 weeks. So hopefully thats an option for the hernia type you have.

I don't have workout advice, but I will back up Grindy on muscle loss being a slow process; I did strength training for a while in college and after I stopped my muscles didn't degrade very much on their own, and that was over a period of a good few years (and then i started pumping in a ton of estrogen lol). So I think once you've recovered it should be pretty easy to keep what you have and get back on the ball.

Sending love and wishes for your good health. <3

[grindy]

I do go to the gym but I wanted to do something on top of going to the gym. I think I figured out what started the back pain. When I finally returned back to the gym after some time away. I started doing back and shoulders on Fridays and on one Friday I must have messed it up somehow.

I do lat pull downs, assisted pull-ups, shoulder press and whatever the weighted row machine thing is. Whenever I sit up for long periods like driving or at the movies I can feel my back hurting. It's like middle back not so much lower. I probably also need to stretch more often on the regular.

Ah, okay, I assumed you were talking about lower back pain. Hinge type movements are great for pretty much the whole back though, so my advice still stands. As for stretching, its pretty unnecessary in most cases, just make sure that you get a full stretch at the bottom of your pull movements.
You might also want to invest in versa gripps if you feel that your grip is holding you back on this type of movements.

[DJChameleon]

Ah, okay, I assumed you were talking about lower back pain. Hinge type movements are great for pretty much the whole back though, so my advice still stands. As for stretching, its pretty unnecessary in most cases, just make sure that you get a full stretch at the bottom of your pull movements.
You might also want to invest in versa gripps if you feel that your grip is holding you back on this type of movements.

Okay thanks for the advice 🙂

[jimmy jazz]

Don't have much knowledge about hernias (this stuff is very icky and unpleasant to think about for me and plays into a certain phobia I have) but muscle loss is quite slow, especially if you're not dieting. Plus maintaining is way easier than growing, a relatively small load and volume should be sufficient to keep most of your muscle. Not to forget that muscle memory is a thing, so even if you lose some gains, they'll come back very quickly, especially with your work ethic.
I'd probably abstain from barbell squatting completely until you've had it fixed and just make sure to use your legs regularly (just walking enough, maybe split squats etc.) Or, if you really don't want to stop, use light weights and low volumes. As for using a belt, I don't think it'll help. A belt even increases your intraabdominal, which is good for squatting heavy but probably not good for your condition.

I can still do leg extensions and leg curls, but have a weight limit of 80kg. I suppose doing them 1 legged would be like doing 160kg.

If you have any idea for another exercise to replace the squat please let me know.

I'm fully expecting to wait at least a year before I have a date for surgery BTW. In fact there's a doubt in my mind whether it will happen at all. They might just say it's not serious so we won't do it now.

Thanks Big G and Miss Synth.

[grindy]

I can still do leg extensions and leg curls, but have a weight limit of 80kg. I suppose doing them 1 legged would be like doing 160kg.

If you have any idea for another exercise to replace the squat please let me know.

I'm fully expecting to wait at least a year before I have a date for surgery BTW. In fact there's a doubt in my mind whether it will happen at all. They might just say it's not serious so we won't do it now.

Thanks Big G and Miss Synth.

A year? Wtf?
Squatting 80kg should be enough to keep the gains. You can also pre-exhaust your quads with isolations beforehand to make lighter squats harder. You might also consider sissy squats and reverse nordics as options.

[jimmy jazz]

A year? Wtf?
Squatting 80kg should be enough to keep the gains. You can also pre-exhaust your quads with isolations beforehand to make lighter squats harder. You might also consider sissy squats and reverse nordics as options.

Yeah, at least. There is a long, long waiting list for this and we've just had 14 years of austerity and cuts to the public sector. I could go private, but that'll cost thousands of pounds.

My next appointment has been scheduled for 'about two months' but I am not expecting anything to come of it.

You definitely not getting mixed up with leg ext and curls when I mentioned 80kg? I am happy to lower my squats down to 80kg if you meant squats.

Appreciate all of this. Defo gonna post underpants pics when this ordeal is over.

[grindy]

Yeah, at least. There is a long, long waiting list for this and we've just had 14 years of austerity and cuts to the public sector. I could go private, but that'll cost thousands of pounds.

My next appointment has been scheduled for 'about two months' but I am not expecting anything to come of it.

You definitely not getting mixed up with leg ext and curls when I mentioned 80kg? I am happy to lower my squats down to 80kg if you meant squats.

Appreciate all of this. Defo gonna post underpants pics when this ordeal is over.

Yeah, I got mixed up. Got a bit of a buzz going this evening.

[Shhon]

I created this and did a couple sets.
Beginner stuff but its day one of this routine.
Planning to increase the reps and amount of sets going forward.

[jimmy jazz]

What are the numbers for?

15 sets of 50 reps?

[grindy]

Busy driving around for the last three days but today we're chilling so I did my pull day. Pullups, lat pulldowns, wide grip bent over barbell row to the chest and a big drop set of biceps curls. It was fun.
Always enjoy watching other people train when I'm at hotels. They often do such dumb, unnecessary shit. Being a know-it-all bastard I am often on the verge of giving them advice but that'd be rude and unnecessary, so I just play it out in my head.

[Shhon]

What are the numbers for?

15 sets of 50 reps?

15 sets of 50 reps? lol that would be intense


that was only 2 sets of 15 reps w/ 50 pound curl bar

then 2 sets 15 reps w/ a 25 pound kettlebell

thats the small amount of stuff I have, but I am doing to add in 30 second set planks

it was day one of that little workout routine I created on my phone notes and screenshot for boxden
https://boxden.com/showthread.php?t=3373681

[Saulaac]

...If you have any idea for another exercise to replace the squat please let me know...

Do you ever use an exercise bike? I've used gym bikes in the past, and doing a few minutes with high resistance really made me feel it in the thighs and hamstrings. It could be a way to maintain leg muscle.
I never joined those gym bike classes with music but they looked fun.

[jimmy jazz]

Do you ever use an exercise bike? I've used gym bikes in the past, and doing a few minutes with high resistance really made me feel it in the thighs and hamstrings. It could be a way to maintain leg muscle.
I never joined those gym bike classes with music but they looked fun.

Na, and I doubt it'd do much tbh. A bicycle would be good though, not for that reason but for cardio.