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Fitness |OT9|...You looked better before
- Thread starter Chocobro
- Start date
velociraptor
Junior Member
When in doubt, start extremely light. Have you had physiotherapy? I would continue doing rehabilitation movements/exercises for the next few weeks. You want to slowly rebuild and strengthen the muscle and ligaments. A few years ago I injured my elbow and I started off with curling 3-4kg (initially I couldn't even pick up 5kg!), but overtime, I was able to increase the weight where I could easily do 15kg per arm without any strain.
same for me, started lifting again in October, after taking a break in early June.
I would do it after. When i was doing sprints i would do it about 30 minutes after weight training.
Start simple so 2-3 times a week do 5 or so all out sprints for about 20 seconds. I just used a light post and a tree in my neighborhood as rough start and end points. Was usually a 19-25 second sprint.
velociraptor
Junior Member
Which squat links? I could improve my squat myself. I have trouble going below parallel.
I had trouble too, but squatting ATG with just the bar helps so much.
If I were to just have casein protein powder would that be sufficient? I have heard mixing the two, whey in the day casein at night is optimal but if I were to go for one would it be a huge issue to top up my protein with casein only?
Jacksinthe
Banned
Nice! Never heard of this.
Thanks. Anytime the weather isn't a steady 74 degrees with a light breeze XD
I used to be 100% perfect in extreme temps from triple digits to even working out when it's 40 below. Now I'm ultra sensitive to temperature swings. I can handle the cold no problem still but if the weather jumps hard one day to the next or if it hits like 80 or higher I crash out. Glucose is always good. At least that's easy to control.
Egg sandwiches? Bacon, egg, cheese, bagel, etc. Make 500 calories worth. You can quick make some eggs if you have a cast iron skillet - heat up the skillet and toss them into the oven. Depending on the size of the skillet you can make a few sandwiches worth. Same with bacon. Make a couple pounds on a Sunday in the oven and you've got bacon topping all week!
That's a lot of powder. What are your current calories? I usually have a few shakes per week tops. I wouldn't recommend using them to replace food, tbh. If you are specifically looking for casein, eat Greek Yogurt. If you can't stomach the flavor, throw some grape nuts and a teaspoon of honey in.
If you want to make sure you don't burn through protein overnight - solid foods are your best bet as they will take longer to digest and absorb.
Just my .02 - nothing wrong with shakes but going ham on them is a but much, IMO. Food just tastes better to me
Jasper Avenue
Member
Anyone here ever do the All Pro Intermediate workout? I'm looking at transitioning off of the beginner program because I'm starting to plateau on some lifts.
You could make a shake with milk, banana, peanut butter, oats and protein in like 5 min and it'll fill you up for hours.
Yeah, I tried to keep it low so I don't struggle too much and stopped whenever I felt strain.
Nope.
This is what I drink right after my workout, actually. I've taken to eating hardboiled eggs with a little dijon mustard and pepper for a quick breakfast before the gym.
Psychotext
Member
Just been doing some quick calculations. My election night munch (having a party through the night where we eat / drink only American food / beverages) will see me most likely top 9,000kcal.
Possibly even more if I don't enter a carb coma at some point.
Possibly even more if I don't enter a carb coma at some point.
Hard boiled eggs and a cup of black coffee is the perfect breakfast before the gym
velociraptor
Junior Member
I think you should get it checked out by a physio tbh. Better safe than sorry.
entremet
Member
Strength is the first go, so don't worry. Just get consistent and you'll be back.
We're actually more endurance animals. We're pitifully weak compared to our closest alive genetic cousins--Chimpanzees--which are wicked strong.
Psychotext
Member
You lose endurance (percentage vs your peak) pretty quickly too.
In just four weeks of inactivity you'll lose about 20% off your best time to exhaustion. Which is pretty big amount when you think about it (I'd kill for a 20% increase, I'd be incredibly depressed by a 20% decrease).
In just four weeks of inactivity you'll lose about 20% off your best time to exhaustion. Which is pretty big amount when you think about it (I'd kill for a 20% increase, I'd be incredibly depressed by a 20% decrease).
entremet
Member
Oh yeah. Strength just goes the quickest.
Yep, I'm not worried! Using embarrassingly low weights in a public gym isn't super fun, though!
On an unrelated note, the program I'm running has face pulls in it, which I've never done before. How do you guys do them form wise? I'm reading a lot of conflicting advice online.
Psychotext
Member
It's ok, some of us never get past the embarrassingly small weights stage.
It's ok, some of us never get past the embarrassingly small weights stage.
I'll manage a 225lb bench press for reps one day ;_;
Couldn't get past 215 when I was in the full swing of things last year
EDIT: Also, since becoming vegetarian it seems reaallyyyy hard to get enough protein when eating out at restaurants, which isn't something I had considered.
signed up at golds. i'm doing starting strength since i haven't lifted in well over a year. in making sure to have good form, esp on squats, my shoulders are a little tight. what are good exercises for shoulder health? if its in the OP just say so, and i'll peruse it. also, when should i do ab work? and finally, does anyohne have a good form video for pendlay rows?
poppabk
Cheeks Spread for Digital Only Future
Does that involve losing muscle mass itself?
Facepulls and shoulder horns for shoulder health. Pushups too.
Got nothing for the other stuff.
entremet
Member
No.
If you're a natural lifter, you don't lose mass quickly.
I think many bro scientists overrate the concern of losing mass. Hence, the obsession with peri-workout nutrition that many supplement companies promote.
I take two months off lifting per year and I've never lost considerable mass doing so. Strength? Yeah.
Psychotext
Member
Bleh, I don't think my rib is healed enough to squat heavy. After each set I walked away and it felt uncomfortable, and now I've finished it definitely feels slightly out of place.
...and to be honest, I'm not even close to properly heavy yet.
...and to be honest, I'm not even close to properly heavy yet.
Jacksinthe
Banned
Just hang in there, bud. Take it easy if you have to. Don't rush it.
Psychotext
Member
Aye, is just frustrating trying to work out what I actually CAN do. I need to be doing something if only just to get some recovery for my muscles, but there's obviously a level that's going to be too far.
Awesome job. Stick with it.
Edit - Talking of sticking with it, I've not seen Spiritreaver in here for a while. Hopefully he's still at it.
I agree that strength goes away incredibly fast, at least compared to mass/looks.
that being said, I have managed to stay on the 80 kgs / 176 lbs x 5 range on Bench Press, which is when I stopped incrementing due to being cautious with a recently healed injury.
OHP though, ppff that was gone in a couple of weeks and never came back, I was doing some 50 kg / 110 lbs x 5 when I was tyring to up the weigth on all my lifts but right now, my body screams "this is NOT the weight you should be lifting! stop!" if I ever try it. Even 45 kgs is a challenge. Very very noticeable in this lift.
Squat, I've been on and off with it but since it's more of a whole-body thing, I am also not very far from my 112.5 kgs/247.5 kgs x 5 I did when my knee wasn't complaining, That shit with the knee comes and goes and I have no idea what triggers it, I thought it was long range running but I've been doing that and knee fells right now so no idea.
------------
on another note, I got some pics that I liked and it's been a while since I shared here. Some friends told me "keep at it, you're doing well" but I always think "yeah, I am doing well at finding better angles and lighting, cause I really feel I haven't changed much", but whatever, better not dwell too much on the pic thing.
that being said, I have managed to stay on the 80 kgs / 176 lbs x 5 range on Bench Press, which is when I stopped incrementing due to being cautious with a recently healed injury.
OHP though, ppff that was gone in a couple of weeks and never came back, I was doing some 50 kg / 110 lbs x 5 when I was tyring to up the weigth on all my lifts but right now, my body screams "this is NOT the weight you should be lifting! stop!" if I ever try it. Even 45 kgs is a challenge. Very very noticeable in this lift.
Squat, I've been on and off with it but since it's more of a whole-body thing, I am also not very far from my 112.5 kgs/247.5 kgs x 5 I did when my knee wasn't complaining, That shit with the knee comes and goes and I have no idea what triggers it, I thought it was long range running but I've been doing that and knee fells right now so no idea.
------------
on another note, I got some pics that I liked and it's been a while since I shared here. Some friends told me "keep at it, you're doing well" but I always think "yeah, I am doing well at finding better angles and lighting, cause I really feel I haven't changed much", but whatever, better not dwell too much on the pic thing.
Psychotext
Member
Solid looking back there. Nice.
28 lbs lost in about three months? Yay.
Hell to the yes! never stop
Jacksinthe
Banned
Silphonica
Banned
whole grain waffles and eggs
Dusk Soldier
Member
or if I don't have time to make the eggs, I'll have greek yogurt topped with granola usually with either pop tarts or toaster strudels.
thanks guys, I really appreciate it.
I mainly do shrugs for that area, plain and boring shrugs lol
for some reason upper back is were I see more results, I do plenty of hyperextensions and pull-ups but that V form is like abs, diet-dependent, so that's probably not gonna happening til I cut back a bit..
MrToughPants
Brian Burke punched my mom
Sphinx looking statuesque
Psychotext
Member
Oddly I've never had squatting doms affect my cycling muscles in any way. Walking / sitting / stairs... not a chance, but never cycling.
One really annoying one I seem to get lately is a pain just under my knees / top of my shins. Seems to hit if I don't walk around perfectly straight (no twisting) after doing squats. Thankfully no effect on my pedalstroke though.
One really annoying one I seem to get lately is a pain just under my knees / top of my shins. Seems to hit if I don't walk around perfectly straight (no twisting) after doing squats. Thankfully no effect on my pedalstroke though.
Quality back right there!
Ah, I lurk the cycling thread often, I always see you posting there. Maybe I should have just tried and seen how it went lol
MrToughPants
Brian Burke punched my mom
425x3 paused beltless
355x15 beltless
Arms and hands went completely numb on the x15 set so I had to rack it 😔 though I'm confident I could hit 20.
355x15 beltless
Arms and hands went completely numb on the x15 set so I had to rack it 😔 though I'm confident I could hit 20.
Year ago today I signed up for the gym and hit the weights for the first time. First thing I tried to do was a pullup and failed. I don't remember what happened after that but here I am now only 6 lbs heavier, with a lot more muscle and a lot stronger. I never imagined in my entire life that I could lift 300 lbs, seemed illogical to me but here I can Deadlift 300 for 6 reps, and Squat 300+.
Took a picture, Pretty sure most of my mass gain was my legs and ass lmao Maybe back too.
Took a picture, Pretty sure most of my mass gain was my legs and ass lmao Maybe back too.