Workout: What did you do today?

[Lexi Darling]

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.

[Lisnaholic]

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.

[Guybrush]

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.

[grindy]

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.

[jimmy jazz]

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.

[grindy]

After hearing about your high rep squat regimen I can understand that. I probably would be unable to do anything after that.

[Guybrush]

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 👌

[DJChameleon]

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.

[jimmy jazz]

@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.



Skullcrushers are a tricep isolation exercise. It's usually done with a barbell but can be done with dumbbells also. Same principle.



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.



Make sure they're iron and not 'vinyl'.

[grindy]

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.

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.

[grindy]

@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.



Skullcrushers are a tricep isolation exercise. It's usually done with a barbell but can be done with dumbbells also. Same principle.



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.



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).

[DJChameleon]

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.

[DJChameleon]

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.

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.

[jimmy jazz]

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.

[grindy]

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 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.