Current Events > How are your fitness goals coming along ce?

(+) Yeah! (+)

I'm trying to work deadlifts into my routine, but they hurt my back. Even though I've only got like 150 lbs. of weights. Pretty sure my form is all messed up, but I'm really trying to concentrate on using my legs.

https://www.strongerbyscience.com/how-to-deadlift/

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Balrog0 posted...

https://www.strongerbyscience.com/how-to-deadlift/

idk bro, like I'm sure it's an excellent guide, but my eyes glazed over at around the 7th page. If I upload a video would you take a look and let me know what I'm doing wrong? I know I'm not doing it right.

Gawlee. Last time I did upper body was Sunday. Triceps are still on fire. Guess if I'm able to do them again this Sunday, I'll have to tone down the workout a bit. This has sucked at work all week. I've never been this sore from a workout.

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NotYou posted...

I'm trying to work deadlifts into my routine, but they hurt my back. Even though I've only got like 150 lbs. of weights. Pretty sure my form is all messed up, but I'm really trying to concentrate on using my legs.

I've gone through that same issue. Most of my routine revolves around high reps/exercises. My one exception is deadlifts. If I lift around what you're working with I tend to overly engage muscles that I'm not supposed to. If I go heavier then I straight up can't use my lower back to power through. It's not strong enough. Higher weight forces me into proper form. Well, better form anyway. I'm at least not injuring myself nearly as often.

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NotYou posted...

idk bro, like I'm sure it's an excellent guide, but my eyes glazed over at around the 7th page. If I upload a video would you take a look and let me know what I'm doing wrong? I know I'm not doing it right.

I would just look around reddit for videos probably, I'm not qualified to tell you anything

another bike day today for balrogo

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Went 7.31 miles today, that's my farthest yet but sadly below my trendline

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Last day of my first week of 531 for beginners today. Gonna have some proatmeal and an apple and then workout in a bit

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NotYou posted...

idk bro, like I'm sure it's an excellent guide, but my eyes glazed over at around the 7th page. If I upload a video would you take a look and let me know what I'm doing wrong? I know I'm not doing it right.

I coach football, used to coach powerlifting. I could give you pointers.


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Cold weather and snow put a damper on my running, this winter comes back as many times as Jason. We are supposed to warm up later in the week so I will need to be ready for that.

Strength bands showed up, can now train every body part

scorpion41 posted...

I coach football, used to coach powerlifting. I could give you pointers.

Yeah bro, I've seen your pictures. I trust you. Not sure this is the best angle in the world, but I took a video of a couple. What can I work on to take more of the load off my back?

https://www.youtube.com/watch?v=HeBtm1f4nnQ

What fitness goals?

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Are you lifting from the floor? If so, then thats wayyy too low. First thing I would try is putting the bar about 2-3 inches higher by putting boxes, or layering mats under each side. That will allow you to start with your shoulders higher than your hips. Then you can focus on driving through your heels.

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scorpion41 posted...

Are you lifting from the floor? If so, then thats wayyy too low. First thing I would try is putting the bar about 2-3 inches higher by putting boxes, or layering mats under each side. That will allow you to start with your shoulders higher than your hips. Then you can focus on driving through your heels.

Yes, from the floor. I have some stuff I can use to raise it a little. I'm taking a couple days off, but I'll try that next time I do deadlifts. Thanks for the advice.

Welp first week of 5/3/1 for beginners down. I've run 531 before (like 7-8 years ago when it first became pretty popular online iirc) so I know the next couple weeks well get tougher but it was a pretty easy week.

Been feeling pretty good about losing weight recently but I know at some point I'll get tired of not stuff my face

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Got drunk on boxed wine and ate a bunch of chips last night so I'm trying to limit my carb intake today. So far I've had eggs and bacon for breakfast and a salad with grilled chicken for lunch.

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The craziness of current times forced me to get back into weight loss. I did a 100 day challenge last year and dropped 60 lbs. using keto with some weight lifting and cardio. Then I slowly went back to more normal eating methods while still working out. The upside is that my strength increased so I could perform and increase the weight lifting more.

I decided to get back into with some changes. My diet was substituting junk food with healthier versions that fit my macros. This time, I've eliminated all of that with a increase in protein intake. Carbs are still low because it's keto and fat I don't worry about as I get it enough from what I eating. The first week was rough, probably the "keto flu" as I wasn't sore, but didn't have any energy. The second week was like a fog lifted yet I started to get old cravings. Third week it went away. This would be the fourth week starting today and I've lost 19 lbs although much of that is water weight.

I feel more energetic, I'm not groggy when waking up, it doesn't seem like a chore to move around anymore (laziness)...at least something good is coming out of all this. It would be cool to finally get down to a weight that I've always wanted where I can finally see all my abs. Baby steps though.

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Week round up

200+ minutes of weight lifting
510+ minutes of cardio(About 20-21 miles)
2500 hindu squats
300 push ups

Carb I try to eat around 130-150g
Fat 30-80+g
Protein 130-150g

I'm probably going to increase the carbs soon. My favorite food to gourge on is shelled unsalted peanuts.

Aeriis posted...

I'm eating salmon and vegetables every night until I get below 120 lol

How do you prepare the salmon? I got some frozen stuff at the grocery store a while ago and broiled a filet, and it tasted like an aquarium. The fishiest a fish can get. Trying to get into seafood more for health reasons, but it was all I could do to choke that down.

Aeriis posted...

I'm terrible at cooking, so I just buy it frozen, thaw it out in water then put random herbs on it and cook it in a pan lol

I throw some peas and carrots in there and BAM, it's pretty good! I actually really like it, it's just kind of... boring

Maybe salmon's just not for me. I have very little experience with seafood because I was a picky little brat as a kid, but I have some cod that I'm going to try next. Hoping it's a little easier to eat than salmon.

today I finally motivated myself to work out since quarantine started, mustering up the will to do shit when stuck at home with tons of distractions was hard but I decided to stop being a lil bitch and just do it

did biceps forearm (and core obv)

will do legs and core tomorrow

Reis posted...

today I finally motivated myself to work out since quarantine started, mustering up the will to do shit when stuck at home with tons of distractions was hard but I decided to stop being a lil bitch and just do it

did biceps forearm (and core obv)

will do legs and core tomorrow

Yea, m8. I can't do legs in my apartment, because it would make too much noise for my neighbors below me. I have to go outside to do them. I was doing my leg workout in the rain at like 4:30 am this morning. Lol

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NotYou posted...

Maybe salmon's just not for me. I have very little experience with seafood because I was a picky little brat as a kid, but I have some cod that I'm going to try next. Hoping it's a little easier to eat than salmon.

Have you tried making salmon patties?

After you cook 2 salmon filets, mix them up in a bowl with 1/2 cup of breadcrumbs, some horseradish mustard, lemon juice, one egg, and some chopped onions. Once all that is mixed up, squeeze it into two patties and throw them back on the skillet. They'll burn quickly, so you'll have to flip'em pretty fast.

Here are a couple I made not long ago. I like to put them on a bun with cream cheese and spinach leaves. They're delicious.



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7.3mi @ 8:11 - no pain

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BreezyExcursion posted...

7.3mi @ 8:11 - no pain

Am I reading this right? You ran 7 miles in 8 minutes?

All of my fitness efforts stalled when the gym closed.
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LampChop posted...

Am I reading this right? You ran 7 miles in 8 minutes?

No lol he did 7 miles and paced at 8 minutes a mile.

I'm starting to lose my shit from working out inside, I really miss my gym. I'm lucky that I enjoy running and I live next to central park and also by the river so I can get some solid scenery. I ran 13 miles @ 8:30/mile this past Saturday so I'll need some time to rest up before I go for another run. Fasting an healthy eating til then!

alimajor posted...

No lol he did 7 miles and paced at 8 minutes a mile.

I'm starting to lose my shit from working out inside, I really miss my gym. I'm lucky that I enjoy running and I live next to central park and also by the river so I can get some solid scenery. I ran 13 miles @ 8:30/mile this past Saturday so I'll need some time to rest up before I go for another run. Fasting an healthy eating til then!

that's awesome, how long have you been running?

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Just started lifting today.

16 lb. dumbbell (15 lbs. weights + 1 lb. bar).

Bicep curls, overhead press (shoulders), overhead tricep extension.

Thinking I might throw in a floor press since I don't have a traditional bench press.

Did it for about 30 minutes with 3 sets of 12 on each arm for all of it except the triceps, did about 5 on each arm.

They're already feeling it. Damn, i had not realized how far gone my muscles were (the left arm especially, the triceps I damn near couldn't do anything). This is going to be the hard part. If I include the floor press, that might be it for the day. I'm probably going to be sore tomorrow for sure. lol oh well...it will be worth it when I get back to what I used to do.

Any recommendations?

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Lunar_Savage posted...

Just started lifting today.

16 lb. dumbbell (15 lbs. weights + 1 lb. bar).

Bicep curls, overhead press (shoulders), overhead tricep extension.

Thinking I might throw in a floor press since I don't have a traditional bench press.

Did it for about 30 minutes with 3 sets of 12 on each arm for all of it except the triceps, did about 5 on each arm.

They're already feeling it. Damn, i had not realized how far gone my muscles were (the left arm especially, the triceps I damn near couldn't do anything). This is going to be the hard part. If I include the floor press, that might be it for the day. I'm probably going to be sore tomorrow for sure. lol oh well...it will be worth it when I get back to what I used to do.

Any recommendations?

the bigger the muscles you target, the bigger change you'll see in your body and strength. The biggest muscles in your upper body are the lats, so throw in some pulling exercises

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Colorahdo posted...

the bigger the muscles you target, the bigger change you'll see in your body and strength. The biggest muscles in your upper body are the lats, so throw in some pulling exercises

Good point. I've had a breather so I'll look some up and do that before I call it for the day.

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Snowed yesterday so no jogging. And I ate like shit all weekend. Just bad couple of days
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I think I'm going to take my day off to give some thought to my accessory work now that I've switched to 5/3/1 for beginners. The two big differences between this and the program I was doing are 1) no main lift lat work and 2) no rotating A/B days means I'm only doing DLs and OHP half as often as I'm doing bench and squats.

Before I was doing curls/skullcrushers/abs. I think I'm going to do something like rows/chins/curls T/Th/Sat instead of just curls. I'm not sure how much more shoulder work I want to do but at least one day I'm going switch out skullcrushers for DB OHP

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Feeling dissatisfied with my progress today but I know it's my own fault for drinking and snacking too much

Just trying to gut it out til Friday (got the day off)

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did leg day, ate some good healthy food

now to do nothing for the rest of the day

Before lifting weights, or putting on shoes to go for a jog, some of y'all need to practice self control first, and get some self discipline. You can work out all you want, but will make little progress if you continue to eat like shit. I mean you can certainly eat like shit once a week, but not everyday, or every other day. Remember, it's 70% diet and 30% working out.

First day of the second week of my first cycle of 531 for beginners (say that three times fast).

Upped the protein and cut out the added sugar from my proatmeal. Still having my apple with it tho. Dinner is going to be pasta with meat and veggies so I'll probably skip lunch or just have a small snack (plus my pwo brotein)

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Alright I'm getting started. Using my lunch break to get it in

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They've become health goals ever since I began studying nutrition on new years. I've been taking a fish oil supplement and my body is reacting very well to it. My skin has improved dramatically its almost too good to be true. My bowel movements have improved. My productivity has gone up a lot as well. My hygiene is the best it's been in years. I'm consuming much less food than I used to and I'm not miserable because of it. I'm eating more fruits. No deli meats either. My oral health is improving and I'm hoping my mental health gets better as well.

Well I got an interview request from the local media during my workout so I had to go through it all p quickly.

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Also

lincoln002 posted...

They've become health goals ever since I began studying nutrition on new years. I've been taking a fish oil supplement and my body is reacting very well to it. My skin has improved dramatically its almost too good to be true. My bowel movements have improved. My productivity has gone up a lot as well. My hygiene is the best it's been in years. I'm consuming much less food than I used to and I'm not miserable because of it. I'm eating more fruits. No deli meats either. My oral health is improving and I'm hoping my mental health gets better as well.

Hell yeah brother

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i was able to hit 31 miles last week. aiming for 30ish again this week.

i think i will cap mileage at 40. that should be more than enough for me to beat my 20 min 5k goal.

tbh i wouldn't be surprised if i could do it now, but i've been staying away from the parks. i have no idea where to run 3.1 miles without interruption...

i may literally wait until nyrr open run comes back

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I'm so tired after my workouts everyday now. I added some very light (like 100lbs) very controlled deadlifts back into my routine since my back is feeling a lot better. I'll see how that goes for awhile before I try to get back to ising normal weight.

I'm on week 5 of my current routine and I'm giving at least 6 before I take a recovery week where I do normal people amounts of stuff. I'm definitely seeing a lot of difference in my body composition even though I'm still at roughly the same weight. I may focus more on cutting afterwards.

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I've been losing about a pound a week myself which is okay

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Colorahdo posted...

that's awesome, how long have you been running?

Thanks breh, Ive been running since my junior year of high school. I weighed 300lbs and dropped to 200 and Ive been running ever since.

Can someone rate this workout routine for me? Im just trying to craft together a simple full body routine that I can do in between days where I run or do yoga

4 sets
50 jumping jacks
50 pushups
15 dips
25 squats
10 lunges
25 jumping jacks
50 crunches
25 leg lifts
25 seconds 6 inches
50 mountain climbers

alimajor posted...

Thanks breh, Ive been running since my junior year of high school. I weighed 300lbs and dropped to 200 and Ive been running ever since.

Can someone rate this workout routine for me? Im just trying to craft together a simple full body routine that I can do in between days where I run or do yoga

4 sets
50 jumping jacks
50 pushups
15 dips
25 squats
10 lunges
25 jumping jacks
50 crunches
25 leg lifts
25 seconds 6 inches
50 mountain climbers

Not bad
Personally, I'd throw some calf raises in there and change your regular crunches to bicycle crunches to hit your abs a little more evenly. My chest also tends to look better if I mix up my push ups between standard/incline/decline. Like day 1 incline, day 2 decline, etc. Same with dips if you're able. Once a week, I do the type where you lean forward some to target other muscles. These variations help with different stabilizing muscles. You'll have an overall stronger core. Speaking of, maybe some planks in there too. Possibly knock it down to 3 sets if you're adding all of this if you're too pooped. Maybe just for some exercises.

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