Workout: What did you do today?

[jadis]

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" 

[DJChameleon]

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.

[jimmy jazz]

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.

[jadis]

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 

[Guybrush]

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.

[jimmy jazz]

How much progress have you made in bench mate? It's probably normal tbh.

[jadis]

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.

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.

[Guybrush]

How 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?

[DJChameleon]

What 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.

[jimmy jazz]

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?

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?

[Guybrush]

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?

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.

[jimmy jazz]

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.

[DJChameleon]

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.

[jimmy jazz]

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.

[jadis]

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.