Current Events > How are your fitness goals coming along, CE? Part IV

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1NfamousACE_2
07/05/20 5:05:52 PM
#101:


Zodd3224 posted...
Nice to see a fellow Pats fan looking so swole

I'll be video taping my bench, squat and deadlift next week. I have knee surgery next week so that messes up all my gains post full quarantine.

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#102
Post #102 was unavailable or deleted.
solosnake
07/06/20 1:39:44 PM
#103:


I need some advice on what the best routine would be to strengthen my back

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1NfamousACE_2
07/06/20 2:01:22 PM
#104:


If you're in South Florida, they're closing gyms again

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Jiek_Fafn
07/06/20 2:57:54 PM
#105:


Went to a real gym today for the first time in forever. My niece wanted a workout uncle bro so she dragged me along. She's a state champ wrestler so we actually aren't too far apart on quite a few lifts. I had a blast but the workout itself wasn't great. For whatever reason it was fairly warm in the gym and that saps my strength pretty quickly.

I managed to get in and do regular bench press because I can't do that at home. Got 250x10 for three sets up without a ton of trouble. Im sure i cheated some on my last few reps though. Still, last time I was in a gym which was almost a year ago that was my one rep max. Im happy that I have a base number to calculate strength level though. Dumbell press at home doesn't scale properly.

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Coloradough
07/06/20 3:14:15 PM
#106:


solosnake posted...
I need some advice on what the best routine would be to strengthen my back

Your lower back? Or your pulling muscles, lats rear delts etc?

There is no "best routine " that's why there are a bazillion routines. Any balanced routine where you do more than last time works.

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DespondentDeity
07/06/20 4:37:03 PM
#107:


solosnake posted...
I need some advice on what the best routine would be to strengthen my back

Deadlift.

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Extreme_light
07/06/20 4:38:41 PM
#108:


I got back on track when the gym reopened for like a month. But I avoided going as often as I went to avoid the high activity times. Either way I got back on track until they closed down again. Now I gotta hope these home workouts will sustain me for another two months lol

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alimajor
07/06/20 5:24:56 PM
#109:


Got a 5 mile run in this morning. Glad I did, it was beautiful(albeit hot af) and its supposed to be pouring rain for the next two days.

Looks like the gyms in NY are going to be filing a class action law suit against the state. The rational side of me says theyll lose and guns will stay closed for good measure but my inner gym junkie hopes they win and they release us from this gainless hell lol
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solosnake
07/06/20 8:59:53 PM
#110:


Coloradough posted...
Your lower back? Or your pulling muscles, lats rear delts etc?

There is no "best routine " that's why there are a bazillion routines. Any balanced routine where you do more than last time works.
my lower back

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DespondentDeity
07/06/20 9:03:01 PM
#111:


Deadlift, bent over row, reverse fly, planks, kettlebell swing. Those are the moves that eliminated my lower back pain in less than a month.

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Jiek_Fafn
07/06/20 9:14:39 PM
#112:


DespondentDeity posted...
Deadlift, bent over row, reverse fly, planks, kettlebell swing. Those are the moves that eliminated my lower back pain in less than a month.
Wanted to throw supermans on this list. They got me to the point where a momentary lapse in form doing some of those other exercises didn't knock me out of the game for a bit.

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Zodd3224
07/06/20 10:32:13 PM
#113:


Any moves to eliminate neck pain?

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BreezyExcursion
07/06/20 11:32:47 PM
#114:


Grabbed another KOM in the park.



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Coloradough
07/06/20 11:40:10 PM
#115:


Zodd3224 posted...
Any moves to eliminate neck pain?

Neck exercises -- lay your back on a bench with your head hanging off and do chin tucks in sets of 20-30. Stretch the back of your neck 30-60sec

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lincoln002
07/07/20 12:22:08 AM
#116:


Zodd3224 posted...
Any moves to eliminate neck pain?

Face pulls, cervical protractions, and head rotations.

Say, I am going to create a program for myself tomorrow. Walking is getting boring.

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DespondentDeity
07/07/20 12:24:11 AM
#117:


Zodd3224 posted...
Any moves to eliminate neck pain?

For this you can do those exercises Colorahdo mentioned to strengthen the muscles and build more support, but depending on the kind of pain it might be a good idea to see a physician just to make sure there aren't any problems that may be exacerbated.

This isn't necessarily a fitness thing, but I always recommend a pillow upgrade for anyone suffering neck pain. I switched to a Purple pillow last October and I have only had maybe two instances of waking up with neck pain since, and on those occasions the pain went away before I even went to work an hour and a half later. It's $100 and I know that might seem ridiculous for a pillow but it's warrantied for 10 years, and it's something you'll be spending a third of your life on. I think it's one of the best health investments I've ever made and I would buy another in an instant if something happened to it.

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CosmicShadows
07/07/20 5:54:24 AM
#118:


228 as of today.
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scorpion41
07/07/20 11:45:15 PM
#119:


Benched 435 once...cutting is starting to interfere with my strength gains. Well see if the torture is worth it.

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scorpion41
07/08/20 1:30:47 AM
#121:


Im not so much worried about my upper body...Ill always be strong there. But, my lower body is lagging due to old injuries. Im never going to get to a 700lb squat or deadlift, but Id like to at least do 500 when I feel like showing out. I was at 545 before I hurt my knee and ankle in September.

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BreezyExcursion
07/08/20 10:08:08 AM
#122:


have bicep DOMS from carrying a 34" monitor from my gfs place to mine. boy do i need some weights

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gm
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DespondentDeity
07/08/20 4:12:57 PM
#123:


I've been trying to build bicep hypertrophy lately, they're in good proportion to my shoulders but my triceps are huge because of my job so I might remove some accessories for those for a few weeks and see if I can balance it better.

I added 440 calories with 74g protein to my day and my body is loving it. Not really surprising that it's accelerated fat loss, but I am a little stunned at just how quickly my body is changing now.

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scorpion41
07/08/20 9:13:56 PM
#124:


Pulled 475x2, real smooth. DL should be back to 500 now.

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LameFAQs
07/08/20 9:58:50 PM
#125:


Today was my first rest day from running since June 19th. Used it as a carb reload day. So worth it.
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lincoln002
07/08/20 10:00:07 PM
#126:


Hiked 6 miles, walked a total of 8 miles today.

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DespondentDeity
07/09/20 5:00:36 PM
#127:


I don't really know why I was leaving it off, but I added linear leg press to my last two leg / back day and that has been a huge confidence boost since I can max it out (14 plates) and still throw 8 reps for 3 sets.

I think I'm going to do one session next week to find out all my one rep maxes, cuz I think I could do at least 375 for one on squats and deads. To be clear, if I attempt this, I should definitely eat first right? I haven't attempted yet because it wasn't really part of my goals, and I always work out in a fasted state, but now that I've come this far it doesn't make sense to not at least see how strong I am.

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LameFAQs
07/09/20 6:53:12 PM
#128:


Crushed arms this morning. About to go on my run in an hour despite having a calf strain. I got one of those leg compression sleeves, hopefully that helps.
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lincoln002
07/09/20 8:12:43 PM
#129:


DespondentDeity posted...
I don't really know why I was leaving it off, but I added linear leg press to my last two leg / back day and that has been a huge confidence boost since I can max it out (14 plates) and still throw 8 reps for 3 sets.

I think I'm going to do one session next week to find out all my one rep maxes, cuz I think I could do at least 375 for one on squats and deads. To be clear, if I attempt this, I should definitely eat first right? I haven't attempted yet because it wasn't really part of my goals, and I always work out in a fasted state, but now that I've come this far it doesn't make sense to not at least see how strong I am.

Ideally you'd want to have a meal around 30 min to 2 hours before your workout, high in protein and fat, then during your workout you want to have a carb + protein drink of 30g carb & 15g protein in 16oz quantity sipping 4oz every 15 min. Then after your workout, meal high in carbs and protein.

Also, I would suggest you do training maxes instead of true maxes, the potential for injury on true maxes is really high and your training max is going to be no more than 10% less than your true max.

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DespondentDeity
07/09/20 8:20:20 PM
#130:


I won't go over 50g carbs from non-vegetable sources and I get that from the rice and beans I eat once a day. I have no intention of starting to eat before working out on a regular basis, but I will apply those tips when I go to set my one rep maxes. Thanks for the input man.

Yeah, since I do all my sets at least to 8 reps, I'm assuming that my true max is far higher than 375, but that's what I feel comfortable trying in regards to safety.

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lincoln002
07/09/20 8:24:46 PM
#131:


https://www.amazon.com/gp/aw/d/B072M8GTXW?ref=ppx_pt2_mob_b_prod_image

Just got this protein powder, was a bit expensive but we'll see if it's worth it. It has only like 5 ingredients. I get it Sunday, which sounds like a good thing except I have no more protein left as of today.

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DespondentDeity
07/09/20 8:28:13 PM
#132:


That's cheaper than ON Isolate, let me know how it mixes with water if you would. Definitely interested in trying it but I just bought some that will last at least a few weeks.

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Blue_School
07/09/20 11:22:31 PM
#133:


Anytime I run the morning after my right heel is stiff as fuck and hurts pretty bad. It sorts itself out by the afternoon but is this some sort of ache that will clear up? Ive only started running 2 weeks ago.
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DespondentDeity
07/09/20 11:43:27 PM
#134:


I'm not a physician so take this with a grain of salt, but it could be tendon strain, which can lead to serious complications if you continue the action that's causing the strain. I'd be careful running at the very least, make sure you are warming up properly and stretching afterward. When you stretch, don't hold it if it hurts, do it in sets with reps of 5 seconds or less. Pay attention to your form and posture, and be cognizant of your foot falls, making sure you are landing on the lateral edge of your foot which will dampen the impact on your ankles, knees, hips, and spine. It is possible that it's just from being a beginner and your body will adjust as it gets used to the movement, but we can't feel your pain so the only way to get a true answer is to have the ankle looked at by a physician.

Also, keep in mind that running is an extremely high impact activity and produces a lot of strain on even well conditioned bodies. I don't know what kind of shape you're in, but if you're overweight and you have access to a gym, it would probably be better to build up your cardio using ellipticals or bikes.

Good luck, I hope it's not tendon strain but this is definitely something to take seriously if it's happening every time you run. I want to say give it another week, but I have to disclaim that I really don't know if that's good advice, it honestly may be harmful.

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lincoln002
07/09/20 11:47:41 PM
#135:


Blue_School posted...
Anytime I run the morning after my right heel is stiff as fuck and hurts pretty bad. It sorts itself out by the afternoon but is this some sort of ache that will clear up? Ive only started running 2 weeks ago.

Are you overweight? What were your daily physical activity patterns like before you started running? How's your diet?

If you're overweight, are working out way too intense for your size, have recently started a workout rgimen without consulting a professional and you haven't changed your diet at all... You see where I'm going with this right?

You've provided no context for your injury, just that it hurts when you run and you started 2 weeks ago. My conclusion is that you're working yourself too hard, are overweight, have a poor diet, and/or have had an injury to your foot. Reduce the intensity of your workouts by walking instead of running, consider taking a multi vitamin and fish oil supplement to address nutritional deficiencies and inflammation, eat more vegetables, fruit and protein, cut out junk food, stop drinking sugary drinks and purchase a protein supplement and drink green tea every day.

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Blue_School
07/09/20 11:48:30 PM
#136:


Thank you. I was guessing its a tendon and its not unbarable pain. Im overweight, 6'1 210. Ive been stretching my calves and hamstrings but ill make sure to focus more on stretching my ankles and see if that helps. I appreciate the info
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lincoln002
07/10/20 1:11:42 PM
#137:


07/10/2020
Morning weight 244.7
Stomach 44 1/2
Waist 44 3/4

Lowest I've ever weighed in the morning. Finally hit under 245lbs. With time the measurements will both get to 43 inches and under.

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DespondentDeity
07/11/20 4:02:55 PM
#138:


Now that my musculature is really showing through I'm realizing that my job has caused pretty significant atrophy of my left trap and delt due to the strain of holding mail in my left hand 310 days a year. I'm not really sure what to do to even it back out, do I just train that side more? I'll Google and shit too but this needs a bump anyway.

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#139
Post #139 was unavailable or deleted.
lincoln002
07/11/20 5:28:55 PM
#140:


07/11/2020
Morning weight 242.3
Stomach 44 1/4
Waist 44 1/4

Howdy howdy howdy, your boy lost 2.5lbs somehow last night.

I wrote the response to your symmetry problem 3 times and my browser kept crashing, I'm convinced something doesn't want me to tell you Diety.


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Balrog0
07/11/20 5:30:02 PM
#141:


Pretty much wasted the entirety of June weight wise, still hovering around 155

At least my lifts have been progressing along

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SamWincester
07/11/20 9:18:16 PM
#142:




Masks are now a requirement for entry at my gym (and virtually every place in the state). This is such a drag. Cardio was virtually impossible, and lifting was exhausting.
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SamWincester
07/12/20 11:10:22 AM
#143:


SamWincester posted...


Masks are now a requirement for entry at my gym (and virtually every place in the state). This is such a drag. Cardio was virtually impossible, and lifting was exhausting.

...and strict enforcement of that rule lasted a single day. Looks like mask usage dropped to ~50% today at my gym.
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Zodd3224
07/12/20 11:26:00 AM
#144:


SamWincester posted...
...and strict enforcement of that rule lasted a single day. Looks like mask usage dropped to ~50% today at my gym.

I'm gonna start hitting up my gym again tomorrow. Guess I'll see how it is.

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Pepys Monster
07/12/20 11:41:39 AM
#145:


I'm starting to look like I actually go to the gym again. Thank God.

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1NfamousACE_2
07/12/20 1:58:27 PM
#146:


Hit 335 lbs on the bench today

Looking for 405 by the end of the year

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Jiek_Fafn
07/12/20 4:21:25 PM
#147:


Not looking forward to next week. Im starting a cut partially because I could use a small one, but mostly for solidarity with my fiance. Also, I go back to work tomorrow for the first time in months. This will impede my current long af workouts from continuing. I'll have to cut out a large portion of accessory work most likely.

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lincoln002
07/12/20 7:14:06 PM
#148:


I just got my new protein in the mail, I'm excited to give it a taste. Chocolate. 2lbs tub.

I also got my new toe separating sucks to help with circulation in my feet and legs. Money well spent.

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1NfamousACE_2
07/12/20 7:21:43 PM
#149:


You guys have any recommendations on replenishing energy?

I was looking into xtend bcaa

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Balrog0
07/12/20 11:33:57 PM
#150:


Jiek_Fafn posted...
Not looking forward to next week. Im starting a cut partially because I could use a small one, but mostly for solidarity with my fiance. Also, I go back to work tomorrow for the first time in months. This will impede my current long af workouts from continuing. I'll have to cut out a large portion of accessory work most likely.

I've decided to start gaining weight myself. Just decided that Im too scrawny to get the body I want lol. Starting it off pretty slow, nothing crazy, but I'm officially bulking.

In the past three months, my bench and OHP have gone up about 25 lb each, squats have gone up 47.5 and deadlift has gone up 60. That factors in, too. I don't hate that progress but I'm sure I would be getting stronger faster bulking.

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lincoln002
07/12/20 11:58:25 PM
#151:


My new protein shake is so good, and yet somehow it only has 3 grams of sugar per scoop, how is this possible? It tastes so much more smooth than my last protein shake. I used a whole scoop today cuz I wanted to see what it tasted like as a full serving, normally I'll use 1/2 a scoop or 1/3 of a scoop since I take it with milk.

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