Psychotext
Member
Excellent. Lot of hard work clearly been put in there.
I really must grow a pair of balls and do mine one day.
I really must grow a pair of balls and do mine one day.
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Fitness |OT9|...You looked better before
- Thread starter Chocobro
- Start date
mdsfx
Member
Psycho, how do you balance cycling / cardio with leg days? I feel like my cardio is fighting muscle growth in my legs.
I've just dropped leg days for the season. Either I'm going to have big quads or get faster on the bike, and right now getting faster is a much bigger priority for me.
Psychotext
Member
Yup. Don't do leg days.
I do squats, deadlifts etc, but they're in with other workouts. I usually go for two compounds and more focussed accessories in each session. So I might do bench, deadlift and chest focussed accessories. Or I might do OHP, Squat and arm focussed accessories.
A full on leg day will ruin your running / cycling training for the next couple of days. No question.
I do squats, deadlifts etc, but they're in with other workouts. I usually go for two compounds and more focussed accessories in each session. So I might do bench, deadlift and chest focussed accessories. Or I might do OHP, Squat and arm focussed accessories.
A full on leg day will ruin your running / cycling training for the next couple of days. No question.
Confrontation
Member
So at the start of March I broke my ankle and last week I could finally resume my upper body workouts in the gym. I got a huge problem getting hitting my nutritional targets, mainly the calories and carbs, because I'm barely active during the day. It was even iffy trying to get there when I was active with a healthy ankle.
So I was looking at some of the mass/weight gainer shakes and was wondering if it's a good addition to my regular meal to try and hit those targets?
So I was looking at some of the mass/weight gainer shakes and was wondering if it's a good addition to my regular meal to try and hit those targets?
mdsfx
Member
I don't do that much. Usually a 2-set warm up, then 3x5 squats on both swim days each week, but I'm just not progressing much on squats and my runs/bike rides are so much harder the days afterwards. It's like progress on everything is suffering from trying to do too much.
My fear is that my already puny legs will shrink back to their even skinnier previous form if I stop lifting.
2 weeks into my cut, down to 173 from 178. Gonna keep grinding it out until I 165, hopefully before mid-May. All I can think about is the one meal that I'll be eating out at a restaurant this week... At least my strength is still going up, it seems that switching to 5/3/1 for compound movement progression (and keeping the rest of the exercises on my PPL routine the same) was the right call.
I actually don't do any leg excercises at all right now. It's not like I will have a massive imbalance if my legs get a little smaller, though
Seanny! Beautiful results bud. Such incredible dedication to do *that*
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Unrelated, what do you guys take in your oatmeal?
I've been using it on cheat day as a way to get carbs and sugars I haven't had throughout the week.
It tastes so damn good. I look forward to it all week.
_______________________________________________________
Unrelated, what do you guys take in your oatmeal?
I've been using it on cheat day as a way to get carbs and sugars I haven't had throughout the week.
- 2 servings oatmeal
- Walnuts
- Greek honey
- Raisins
- Strawberries
- Chocolate chips
- Cinnamon powder
It tastes so damn good. I look forward to it all week.
Psychotext
Member
That's odd... I don't get that at all.
I can understand why you might not be progressing (essentially your legs are being reconfigured somewhat by all the cycling / running), but it shouldn't be affecting your cycling / running that much, assuming you're resting / eating enough.
You do HRV?
I actually don't do any leg excercises at all right now. It's not like I will have a massive imbalance if my legs get a little smaller, though
I've been off them a while after breaking my ribs, but I'm slowly working back into it.
mdsfx
Member
Dude, running after leg day is absolutely no fun.
Psychotext
Member
I could understand it if you were getting DOMS... but with a reduced load (IE, no proper leg day), then surely you shouldn't be?
mdsfx
Member
One might think so. Muscles are tight though.
Do you lack motivation or why would you want a trainer more often?
ArkhamFantasy
Member
Instead of oatmeal i make pancakes with oates.
Oates
Egg
Egg whites
Low fat yogurt
Berries
Put in blender
Cook, then cover in peanut butter and cinnamon. I like it alot.
Definitely lack motivation.
Psychotext
Member
Sounds like it's time to add foam rolling / lacrosse ball to the routine.
I had a scare while squatting last week. My left knee felt like it was about to snap as I squatted down during a warm-up set. It hasn't happened since, but the same knee often locks up (for lack of a better term) , so I have to slowly bend my knee until the locked up feeling goes away.
Any thoughts on what this could be?
On the bright side, I had a good chest workout earlier this week. Feels like I am starting to look muscular even though I still have about 50lbs to lose.
Any thoughts on what this could be?
On the bright side, I had a good chest workout earlier this week. Feels like I am starting to look muscular even though I still have about 50lbs to lose.
Try warming up the tendons in your knee before you squat.
https://www.youtube.com/watch?v=g5vOGrtHT9Y
Woo hoo!!!
Milestone squat day. All raw and shoeless.
135x10
185x10
225x5
275x5
300x5
305x3
310x4
315x2
Finally hit 315!
When I hit 305, it felt fine but I still wanted to be safe. I had a buddy spot for the last two sets. I wasn't even thinking about 315 at the beginning of the workout, but I when for it once I got a spotter.
My buddy did have to help a bit on the second rep of 315. He mentioned if I didn't do as many increments, then I could hit 315 for 3.
Dat old man strength.
Milestone squat day. All raw and shoeless.
135x10
185x10
225x5
275x5
300x5
305x3
310x4
315x2
Finally hit 315!
When I hit 305, it felt fine but I still wanted to be safe. I had a buddy spot for the last two sets. I wasn't even thinking about 315 at the beginning of the workout, but I when for it once I got a spotter.
My buddy did have to help a bit on the second rep of 315. He mentioned if I didn't do as many increments, then I could hit 315 for 3.
Dat old man strength.
Psychotext
Member
Awesome.
I don't want to jinx it, but there appears to be some good news.
Some of you may remember I mentioned a while back that I had a pinched ulnar nerve that was affecting my elbow. This particular problem made it so that I couldn't do any exercise that activated the triceps.
So a couple of weeks ago, I couldn't even lift the bar (which as you all know is 45 lbs.) without it hurting. Well, yesterday I went to the gym again, not so much to work out in the conventional sense, but rather for the therapy part of my recovery, and when I attempted to do it with the bar, I found no pain whatsoever.
Good, right? Well yes, but I figured I'd feel shit again once I upped the weight. 65 lbs? Nope, not feeling it. 75? Negative. In the end, I was able to go all the way up to 95 lbs.! (My absolute maximum when I was at my best was 140, which only happened once, just to give you an idea).
The weird thing about all this is that I still have that damn elbow pain when I'm doing some of these exercises the doctor prescribed (that are just stretches, no weights involved). But for whatever reason, I don't appear to be having any issues when I'm lifting pretty damn heavy.
So for now, it looks like I'm slowly getting back to normal.
Some of you may remember I mentioned a while back that I had a pinched ulnar nerve that was affecting my elbow. This particular problem made it so that I couldn't do any exercise that activated the triceps.
So a couple of weeks ago, I couldn't even lift the bar (which as you all know is 45 lbs.) without it hurting. Well, yesterday I went to the gym again, not so much to work out in the conventional sense, but rather for the therapy part of my recovery, and when I attempted to do it with the bar, I found no pain whatsoever.
Good, right? Well yes, but I figured I'd feel shit again once I upped the weight. 65 lbs? Nope, not feeling it. 75? Negative. In the end, I was able to go all the way up to 95 lbs.! (My absolute maximum when I was at my best was 140, which only happened once, just to give you an idea).
The weird thing about all this is that I still have that damn elbow pain when I'm doing some of these exercises the doctor prescribed (that are just stretches, no weights involved). But for whatever reason, I don't appear to be having any issues when I'm lifting pretty damn heavy.
So for now, it looks like I'm slowly getting back to normal.
Thanks, I'll give this a try.
Psychotext
Member
Excellent!
You shouldn't give up IPAs because of working out you should give them up because they're gross.
All joking aside, you can fit it in your macros like anything else. If you want to have some beers one day then offset it with eating less carbs. After my Saturday morning workout I'll properly refuel myself with the best nutrients that several beers and a giant burger can provide. That also is usually my only meal for that day besides whatever I need to eat to hit my protein goal.
Ahhh gotcha
Psychotext
Member
I've recently been sub 10% body fat and I still drink, though only on weights days (it doesn't go well with cardio). There's nothing really magical about beer that makes you fat, though it can have a mild effect on your testosterone.
Confrontation
Member
Anyone could possibly help me out or give me recommendations?
Psychotext
Member
It's not immediately clear what you want, if you want more calories, there's numerous recommendations in here for seriously high calorie shakes. If you're eating too much, then you could consider intermittent fasting.
esmith08734
Member
Gym made a huge deal of me Rack Pulling without shoes on yet I see tons of people use the restroom without washing their hands. I don't get it. Unless you plan on licking the floor behind me, who cares?
esmith08734
Member
This is the same gym that plays CNN in the background for noise. What the fuck?
The main reason gyms have the shoe rule is to keep them from being liable in the event of an injury related to dropping a weight on your foot.
Wow, that's too much Trump for one person to handle.
esmith08734
Member
ArkhamFantasy
Member
My gym has fox and friends on when i go, makes me angry and helps me lift lol
I did these today and for the first time my rear delts are sore.
Thanks
Psychotext
Member
I wish I could do facepulls. Sadly it makes an old shoulder injury of mine worse.
Vorg
Banned
If this is the case, you might need surgery. Definitely get that checked out ASAP.
Confrontation
Member
Yea, mainly trying to reach the calories required while hitting the macros. Is it best trying to make your own shake, or are those pre-made powder ones (like eg. Mammoth Mass) also a viable option?
Psychotext
Member
They're viable, but pointless.
This is one of the recipes floating about here. There are many variations.
http://www.neogaf.com/forum/showpost.php?p=198493593&postcount=17912
...and don't obsess the macros. As long as you're near your protein targets, everything else is likely fine as long as you're not undereating.
This is one of the recipes floating about here. There are many variations.
http://www.neogaf.com/forum/showpost.php?p=198493593&postcount=17912
...and don't obsess the macros. As long as you're near your protein targets, everything else is likely fine as long as you're not undereating.
Confrontation
Member
I see, thank you. Will try it out.
I wish I could do facepulls. Sadly it makes an old shoulder injury of mine worse.
I really like slow, controlled, seated facepulls with super light weight (seriously, start with the minimum). Allows for complete control of the stack and keeping tension exclusively on the rear delts.
Not sure about others, but slow, controlled movement, along with pauses/tempo change-ups have been the best thing my shoulders have seen since I injured my right one grabbing a goddamn trashbag that I thought was <50 lbs but was actually >150. That was 10 years ago
Simple reverse cable crossovers are good too, plus you can adjust the angle to accommodate your shoulder issue. I'll also say that bringing up my rear delts was the best thing I ever did for my shoulders. I know I had an injury, but I'm fairly sure there was a pretty severe muscle imbalance there too, and once I focused on the rear delts, all my other workouts that had even a tiny shoulder component improved and the chronic pain got much, much better.
Thanks guys
I'm just glad its over for now. It became really difficult at the end. My energy levels were just sapped. Who knew calories gave so much energy
mdsfx
Member
I had an indoor cycling time trial last weekend. It was a 10-mile climb and I never expect to place, but only one other guy showed up for this thing so I put everything out there and it was a dual from hell.
The first 3.3 miles were fucking barbaric. We were both in our 'easiest' gear, but averaging only 5-6mph. We kept looking at the staff expecting them to tell us there was something wrong. "Nope, it's a nasty climb. Stick with it," they said. The computrainers, which were not very robust, started smoking at mile 2.5, so they had to put fans on them mid-race to keep them from burning up. I was almost a mile ahead of him at mile 9.6 when mine failed completely.
They still gave me the win and offered me the $100 prize money, but I decided to split it with him due to the equipment failure (he was able to finish). Hell of an experience.
The first 3.3 miles were fucking barbaric. We were both in our 'easiest' gear, but averaging only 5-6mph. We kept looking at the staff expecting them to tell us there was something wrong. "Nope, it's a nasty climb. Stick with it," they said. The computrainers, which were not very robust, started smoking at mile 2.5, so they had to put fans on them mid-race to keep them from burning up. I was almost a mile ahead of him at mile 9.6 when mine failed completely.
They still gave me the win and offered me the $100 prize money, but I decided to split it with him due to the equipment failure (he was able to finish). Hell of an experience.
Milly Osworth
Member
Was 230 pounds your top weight Sean? You seem to have a little bit of loose skin (not to be a jerk and its not much), but at 230 you weren't -that- big. How did that happen then?
Unfortunately, my joy was short lived.
Although that arm is improving, my other arm, which was totally healthy, has started showing signs of problems. It's a bit different, though. The initial arm that was troubling me had a very distinct, sharp pain. My other arm however, doesn't have a sharp pain at the elbow, but rather feels strained, like it's being squeezed. It doesn't hurt exactly, in the sense that it's no painful. But it is noticeable in that something is off. I was carrying a 20 oz. bottle of juice home today and even that was causing it to feel really strained.
Anyone have any advice on this?