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Fitness |OT9|...You looked better before
- Thread starter Chocobro
- Start date
velociraptor
Junior Member
Can someone remind me the importance of rest days? 
I'm currently running a PPL split which I do twice a week but I actually am doing it back to back without any rest days...at all. Simply because I don't want to rest. All I want to do is train. Is this bad? lol
I'm currently running a PPL split which I do twice a week but I actually am doing it back to back without any rest days...at all. Simply because I don't want to rest. All I want to do is train. Is this bad? lol
Shameless plug for Strong since I'm one of their developers
It should allow you to add any exercise, even if it isn't listed in the default exercises. There is a "custom exercise" option when creating a routine. The list can be missing a few, but I've been using it for a year and have found it covers almost everything.
If you have ideas for improvements feel free to post here or send me a PM. I can add them to the feature requests and talk with the team.
Woo! Glad it's working well for you
Any chance for making it a universal app? Looks like a nice app but having an iPhone app blown up to iPad size drives me insane lol.
entremet
Member
Any push pressers here?
I know Rip loves it now since the 3rd edition of SS. I might move to it from my OHP to get more explosiveness in my routine. I don't do cleans much.
How old are you?
How much rest and stress do you experience?
Are you trying to build muscle or lose fat? All this matters.
I know Rip loves it now since the 3rd edition of SS. I might move to it from my OHP to get more explosiveness in my routine. I don't do cleans much.
Can someone remind me the importance of rest days?
I'm currently running a PPL split which I do twice a week but I actually am doing it back to back without any rest days...at all. Simply because I don't want to rest. All I want to do is train. Is this bad? lol
How old are you?
How much rest and stress do you experience?
Are you trying to build muscle or lose fat? All this matters.
johancruijff
Banned
Shameless plug for Strong since I'm one of their developers
It should allow you to add any exercise, even if it isn't listed in the default exercises. There is a "custom exercise" option when creating a routine. The list can be missing a few, but I've been using it for a year and have found it covers almost everything.
If you have ideas for improvements feel free to post here or send me a PM. I can add them to the feature requests and talk with the team.
Woo! Glad it's working well for you
i don't wanna bother, but there's no plan to port this app to android?
velociraptor
Junior Member
Gym was dead today thanks to Memorial day. I was completely alone for 45 minutes. It was glorious!
poppabk
Cheeks Spread for Digital Only Future
I'm in the same boat. I'm down to 160 from 178, and I am looking pretty trim except for my belly and love handles. My upper abs are visible, but I still have a visibly protruding belly. I have been as low as 140 before with a lot of running, but I still had a belly then, although I was a lot younger then. I'm trying to not overdo the cardio as I don't want to go to low in weight, I am still steadily losing weight while maintaining muscle so I feel like I maybe on track. There is a big temptation to try and bulk just because it would be more fun, but I think if I hit 150 on my current regimen then I should finally see that belly fat go.
So I put to much on for a OHP and now my left ankle is down for the count for the next couple of weeks. ;-( Only a couple months after my right one healed up after hard fall while cycling. Sport is killing me. Better force myself to run some more. Hehe Better keep the attitude positiv.
Gym is closed and I hate it!
Planning on squatting with some patients on my back tonight.Gym is closed and I hate it!
The joy of gyms with 24/7 access.
Psychotext
Member
Have completed one of my major cycling goals for the year. Went out with a friend of mine on Sunday and took part in the Dorset Gravel Dash 100... him on his skinny CX bike, me on Old Faithful (MTB).
Amazing day. Perfect weather, and aside from one silly crash, we had pretty much the perfect ride. Even my back injury didn't end up hurting too much.
https://www.strava.com/activities/593132814
I'm hoping in a week or so I can try lifting again, though obviously I'm going to have to start from no-where near what I was lifting a month or so ago.
Amazing day. Perfect weather, and aside from one silly crash, we had pretty much the perfect ride. Even my back injury didn't end up hurting too much.
https://www.strava.com/activities/593132814
I'm hoping in a week or so I can try lifting again, though obviously I'm going to have to start from no-where near what I was lifting a month or so ago.
Is an iPad your main device while at the gym? I'll pass this along, but I can't promise anything. I can totally understand the frustration with the stretched experience.
They are definitely looking at this, but I can't give an accurate timeline on when it would be available.
HORRORSHØW
Member
Any bodyweight fitness guys here?
I did full-body workouts for a month, MWF, consisting of pullups/dips, squats/calf raises, pushups/rows as supersets, and burpees/mountain climbers Tabata style on rest days for cardio.
I was thinking of mixing it up and doing push and leg workouts on Mondays and Thursdays (handstand pushups, dips, pushups, squats), pull and ab workouts on Tuesdays and Fridays (pullups and rows) and resting on W/S/S.
There's more volume there but I'm wondering if it's too much. I usually do two rounds. One weighted with low reps, and another with no weights and high reps.
I did full-body workouts for a month, MWF, consisting of pullups/dips, squats/calf raises, pushups/rows as supersets, and burpees/mountain climbers Tabata style on rest days for cardio.
I was thinking of mixing it up and doing push and leg workouts on Mondays and Thursdays (handstand pushups, dips, pushups, squats), pull and ab workouts on Tuesdays and Fridays (pullups and rows) and resting on W/S/S.
There's more volume there but I'm wondering if it's too much. I usually do two rounds. One weighted with low reps, and another with no weights and high reps.
My gym is my basement, but yeah, I favor my iPad over my iPhone for almost everything.
ShadowgeistX
Member
Does he really? I haven't checked lately but last I remember he liked to put a bit of a hip thrust at the beginning to get the bar started upwards, rather than a full out push press.
have any of you guys went through a phase, in which you are trying to lose weight, you eat accordingly, including crazy-ass fasting periods for many hours, you notice clothes aren't as tight, you are getting a bit shredded, getting some definition lines, you can see abs in the morning, etc....
and then you step on the scale.... and weight the same as before...???
that's me now, I notice the change on my waist, it's very very noticeable, I went down a belt button already and my pants are beginning to feel weird (as in, not my real size) but today I stepped on the scale and see the casual 72 kg number, that really isn't a change at all, yet I feel like I am in another body.
is this a thing or is it some delusion?
and then you step on the scale.... and weight the same as before...???
that's me now, I notice the change on my waist, it's very very noticeable, I went down a belt button already and my pants are beginning to feel weird (as in, not my real size) but today I stepped on the scale and see the casual 72 kg number, that really isn't a change at all, yet I feel like I am in another body.
is this a thing or is it some delusion?
frontieruk
Member
Muscle mass, it's denser than fat so body size shrinks weight stays the same, it's even possible to gain weight but get into smaller clothes...
Went to a different gym than normal today since it was closer. Pretty sure their A/C was off or broken, and the plates and barbells got all rusty. Their power rack felt more like a "I'm about to topple over rack" too.
Jason's Ultimatum
Member
I'm struggling hitting 5 reps for 1x5 on deads when the weights increase this past month. Today was 355, and I could only get 4 reps. Same with the last couple weeks. Though last week I did 315 for 1x8.
Jacksinthe
Banned
Hope everyone had a great day today! Chest day went awesome. Dumbbell week so the extra ROM allowed me to reaaaally stretch deeper. Might just switch to DB for a while on BP.
Had my favorite console developer of all time reach out to me at random today :O Asked for a favor and I've been glowing all day.
Made some kickass relish and all in all had a good time lounging. Hope everyone ate well, threw on the swell and chillaxed!
Had my favorite console developer of all time reach out to me at random today :O Asked for a favor and I've been glowing all day.
Made some kickass relish and all in all had a good time lounging. Hope everyone ate well, threw on the swell and chillaxed!
ShadowgeistX
Member
Add me to the list of people struggling like a bitch on deadlifts. Can't manage that 5th rep at 415.
How on earth does 415 feel so much different than 405 anyways? Although it could be my calorie deficit that's starting to hinder me.
That relish looked good af!
I relaxed pretty much the whole day. Overwatch and HBO. I tried squats but they didn't go so well. I'm not sure why I went for them anyway; my ass doms are out of control from dead stop deads and tire flips. Combine that with 4 hours (!) of driving yesterday and I felt so weak out of the hole. I might change front squat day to back squats again to have another crack at it.
Jacksinthe
Banned
Earn that rest day!
Relish:
Equal parts -
Half white onion, large, diced
Tomatoes, cored, jelly gutted (to keep the crunch), cubed
Pickles, cubed
2 tablespoons pickle juice
2 TBS red wine vinegar
1 TBS olive oil
Lightly dust with Italian seasoning, spike seasoning and celery salt - very light initial dusting
Put in Tupperware, shake vigorously, throw in fridge.
Come back every so often to shake to recoat and keep the bros at the bottom from drowning.
When ready to serve, scoop it out and give it another light dusting of Italian seasoning, spike seasoning and celery salt.
EXTRA good on sandwiches, dogs, etc. Hell I just eat the stuff as is sometimes.
I made this to mimic Peppo's "guts" relish - which are the BEST sammiches in Chicago, IMO. They give you a fork with them since they pile on so much relish. So good.
Give it a shot - feel free to post up changes. Working on a "hot" relish and garlic relish, to boot.
I hadn't commented yet because I needed to check the book to refresh my memory, and this is correct. What he advocates in SS 3e is a press form utilizing a slight hip thrust and bounce back just before the actual press begins. This varies from a push press which utilizes a sharp and fast knee bounce, with the bar resting firmly on the delts, to begin the press.
peanutbutterlatte
Member
So finally biting the bullet and joining a gym after a year or so of pondering
My question is, is there usually much upsell from personal trainers? I can see that being a big thing and it just seems like it would be awkward.
My question is, is there usually much upsell from personal trainers? I can see that being a big thing and it just seems like it would be awkward.
The PT in my gym seems to be all about teaching people to use machines...what a way to make a living huh?
he's never approached me about a session though, i don't know if that's really a thing?
Dusk Soldier
Member
Usually there is a fitness consultation, where they will help you assess your level of fitness and a plan to achieve your goals.
At the end of the session they will try to get you to purchase some sort of personal training session or package.
If you choose to do personal training, your trainer will try to persuade you to purchase more sessions once your initial batch is close to ending.
Once you get away from a personal trainer and on your own however, it's not likely that you'll get approached/pressured to do more sessions. Maybe they'll offer you specials through your email occasionally but nothing too intrusive.
Rubbish King
The gift that keeps on giving
ReadingRambo
Member
You came! If I were you I'd do a couple of sessions tops and let it be known early that you just want to get the lay of the land at your new gym and to learn some exercises that will help you get started on your journey. Most trainers aren't too pushy, they are used to this. Have a trainer teach you proper form for the major lifts that should make up the bulk of your early programming (squat, deadlift, bench press, overhead press, bent-over rows). If the trainer seems more interested in showing you how to wiggle a heavy rope or do push ups on a BOSU ball, don't do more than one session.
Don't be intimidated by lifting free weights. A very common rookie mistake is to think that the machines are for you, and the free-weights are for pros. The machines are for no one. Read the op about 5 times and pick a starter program, it really is all you need.
I push press weekly. I didn't perform cleans for years given that my beard was chest length I couldn't avoid pinching it at the top with the bar (lol), but now that my beard is short I still don't clean. Jim Wendler spoke of doing more with less i.e. "training economy" and even if he didn't coin the term I adopted it's practice through him - and I've found that the push press works as a full body movement moreso than the strict press could. Training time is valuable and for me the push press makes the cut.
That's probably the best reason to against power cleans.
Potentially, this could have happened to you. Except the front version.
Dead Prince
Banned
when you need a bar pad you use your ponytail. at least it didn't rip off like the corn drill fail.
shadowsdarknes
Member
Can someone remind me the importance of rest days?
I'm currently running a PPL split which I do twice a week but I actually am doing it back to back without any rest days...at all. Simply because I don't want to rest. All I want to do is train. Is this bad? lol
You can probably get away without any rest days for a little while if your body is seasoned to training.
But if your body does just need a day to catch up on some extra sleep or you don't quite feel ready to go hard, just take a day off and get pumped to go hard the next!
I remember about a year ago on like day 15 in a row of working out I showed up to the gym and just said screw it. I did some balancing exercises and stretched a bit and went home. I basically told myself there's no point.
Irobot82
Member
Also why is she squatting with her head arched back so far? She should be looking forward or slightly down to create a neutral spine.
There is definitely a school of thought on the squat that tells you to look at the ceiling. It's not one that I follow, but it's a form that even very strong guys use. I can't speak to the reasoning, though.
Jacksinthe
Banned
My guess is balance - where you are looking the body is most likely to go.
Like on a motorcycle - look at the turn before you enter it, don't look through the turn in front of you. Messes with your equilibrium.
Like on a motorcycle - look at the turn before you enter it, don't look through the turn in front of you. Messes with your equilibrium.
Hello, FitnessGAF. I am a...let's say intermediate? fitness guy. I am tired of the yo-yo of my weight and am looking to be in the best shape of my life before I turn 30.
Age: 28
Height: 5'10
Weight: 190
Goal: 175?
Current Training Schedule: M/W/F - Cardio T/TH/SAT - Lift
Current Training Equipment Available: Dumbbells (5-55lbs), Bench, Treadmill, Stationary Bike, Heavy Bag/Gloves
Comments: I will be getting an Olympic bar and 255lbs of plates in the next month, as well as a squat rack with a chin up bar. I am looking to finally see some toning. I am currently on the following diet:
1620 Calories
122g Carbs
63g Fat
142g Protein
50g Sugar
2300mg Sodium
I have dropped 20lbs since March 1st, and am starting to plateau with what I am doing. Honestly, I am just looking for a little illumination on what I should be doing when I lift. My cardio has been working through Couch to 5k, (I am currently on 10 minute straight runs, brutal lol)
Any tips/help/regimen advice would be greatly appreciated!
Age: 28
Height: 5'10
Weight: 190
Goal: 175?
Current Training Schedule: M/W/F - Cardio T/TH/SAT - Lift
Current Training Equipment Available: Dumbbells (5-55lbs), Bench, Treadmill, Stationary Bike, Heavy Bag/Gloves
Comments: I will be getting an Olympic bar and 255lbs of plates in the next month, as well as a squat rack with a chin up bar. I am looking to finally see some toning. I am currently on the following diet:
1620 Calories
122g Carbs
63g Fat
142g Protein
50g Sugar
2300mg Sodium
I have dropped 20lbs since March 1st, and am starting to plateau with what I am doing. Honestly, I am just looking for a little illumination on what I should be doing when I lift. My cardio has been working through Couch to 5k, (I am currently on 10 minute straight runs, brutal lol)
Any tips/help/regimen advice would be greatly appreciated!
So I've gained some fat (primarily around the waist) due to an unhealthy diet in the past (too much sugary drinks) and haven't maintained a consistent active lifestyle due to school & work.
I have gone to the gym and tried to maintain a healthy eating habit, but I just haven't been consistent. My goals are to slim down (get rid of the waist,cheek, and thigh fat), improve my cardio, and build more strength in my hands/wrist/forearms.
With regards to getting rid of the fat, I understand a healthy eating habit is important: I've abstained from drinking sugary drinks of any kind and focusing on water only, but there are still times when I get cravings for snacks (chocolates bars/chips) or fast food (burgers). I've tried to reduce the cravings by eating more healthy such as fruits, veggies, and salads, but it can be so tasteless at times.
With regards to exercising, I focused on doing runs in a local trail near my neighbourhood (it's not a daily run though, perhaps once or twice a week) I also do burpees, push-ups, squats, and dumbbell curls as well.
Am I on the right track for my fitness plan? Any suggestions or thoughts would be appreciated.
edit: For the record, I'd rather not go to the gym currently, and would rather focus on cardio (running around in local trails neighbourhoods/or focus on strength training that I can do at home. I have some dumbbells that I have been practising with.
I have gone to the gym and tried to maintain a healthy eating habit, but I just haven't been consistent. My goals are to slim down (get rid of the waist,cheek, and thigh fat), improve my cardio, and build more strength in my hands/wrist/forearms.
With regards to getting rid of the fat, I understand a healthy eating habit is important: I've abstained from drinking sugary drinks of any kind and focusing on water only, but there are still times when I get cravings for snacks (chocolates bars/chips) or fast food (burgers). I've tried to reduce the cravings by eating more healthy such as fruits, veggies, and salads, but it can be so tasteless at times.
With regards to exercising, I focused on doing runs in a local trail near my neighbourhood (it's not a daily run though, perhaps once or twice a week) I also do burpees, push-ups, squats, and dumbbell curls as well.
Am I on the right track for my fitness plan? Any suggestions or thoughts would be appreciated.
edit: For the record, I'd rather not go to the gym currently, and would rather focus on cardio (running around in local trails neighbourhoods/or focus on strength training that I can do at home. I have some dumbbells that I have been practising with.
Dusk Soldier
Member
For your weight training, I would recommend checking out Stronglifts 5x5 in the OP. It's a good program to teach you the basics of barbell work and programming.
You say that you're starting to hit a plateau. Have you modified your calorie intake at all since starting in March?
Only other suggestions I have is:
i. Your fat intake. If you're not already, you should be treating it as a minimum threshold, rather than a max. (i.e. you should be eating more than 63g each day)
ii. I would recommend against tracking your carb or sugar intake.
iii. have fun
I'm glad that I have short hair!
First lower body workout after my meet: https://www.instagram.com/p/BGFG3hjDHJB/
Also first time backsquating since 6 weeks. Did 4x8x140kg today. 5x5x152.5kg and 6x3x165kg are next. I would love to test my 1RM, should be around 190-200kg. Might do it next week