Board 8 > Fitness, Weightlifting, Exercise and Self-Care Topic for Board 8

(+) Yeah! (+)

Good afternoon friends!

The weightlifting topic got purged a while back as I am not here as much to maintain it, so we need a new topic.

I want this one to feel more inclusive to all forms of fitness and everything in their orbits such as nutrition and self care.

I have been battling both shoulder and back injuries the past few months. Things have been looking better though. I hit a 140x6 on an overhead press which is the most Ive been able to do since it got hurt. Ive been sitting at 175 pounds of body weight for that period too which is disappointing and I was hoping to add 5 or so when I started my latest lifting program. Oh well, adapt and execute in the present is all I can do.

Deadlifts today!

How are your alls programs going? Who is hitting goals and setting personal bests?

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Smoke from the wildfires and other stuff have really fucked up my running routine and I lost a lot of progress.

Need to get back into it now that the air is better but it gets dark so early now.

Beat Saber is pretty fun light cardio though.

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ugh fine I'll do my daily planks I get it

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after coming back from the pandemic about two weeks ago, i've averaged maybe 3x a week, and still have yet to bench more than 275x4. previous best was around 315x4

not the same when i can't ask people to spot me!
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I'm just doing like 30ish min bodyweight exercises 3 times a week and go for 5k runs twice

it's not that much but I've been feeling pretty good ever since I started doing this

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Went to my gym for the first time since March, at night there's like 15 people vs the 50 it used to be, so that's nice.

Did every muscle group the first day since I know I'll spend the rest of the week recovering. Can't wait for next week.

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Tried keeping up a small routine for a while, after a month or so I lost motivation and dropped it though. Might try again anyway.

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I'm trying to exercise more. What are some good early exercises to start doing to stay healthy?

Been out of the gym game for 2-2.5 years now. Two weeks in and feeling good. First chest day and my elbow was killing me which was partly what caused me to lapse in my gym going in the first place. But I got a awesome elbow brace that has kept me pain free since so it's looking good so far!

VintageGin posted...

Smoke from the wildfires and other stuff have really fucked up my running routine and I lost a lot of progress.

Need to get back into it now that the air is better but it gets dark so early now.

Beat Saber is pretty fun light cardio though.

thats crazy to me that that has that type of impact on you all out there. Hope you get back fully in the swing of things!


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SantaRPidgey posted...

ugh fine I'll do my daily planks I get it

What does that look like for you?

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SeabassDebeste posted...

after coming back from the pandemic about two weeks ago, i've averaged maybe 3x a week, and still have yet to bench more than 275x4. previous best was around 315x4

not the same when i can't ask people to spot me!

Shit man thats not too big of a drop off! Glad to see you are still at it

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Dragonair posted...

I'm just doing like 30ish min bodyweight exercises 3 times a week and go for 5k runs twice

it's not that much but I've been feeling pretty good ever since I started doing this

how long have you been doing that for? I imagine you are in pretty good shape doing multiple 5ks per week. Glad you are feeling good about yourself!

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Menji posted...

Went to my gym for the first time since March, at night there's like 15 people vs the 50 it used to be, so that's nice.

Did every muscle group the first day since I know I'll spend the rest of the week recovering. Can't wait for next week.

yeah mine has been kind of the same way. Much less people. I go around 430am everyday and we have the exact same 8 people each time. Back in the day it would have been like 20 people and its be a bunch of randoms too


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Shonen_Bat posted...

Tried keeping up a small routine for a while, after a month or so I lost motivation and dropped it though. Might try again anyway.

what benefits would you get from starting again and staying with it?

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PerfectChaosZ posted...

I'm trying to exercise more. What are some good early exercises to start doing to stay healthy?

are you doing exercises at home or do you plan on going to a gym?

If you are at home I would start with body weight squats and get really good at doing that motion.

Planks will help immensely with your core which is helpful for so many ways. Try and add just a couple of seconds each day if possible.

push-ups will also help with your core, but even more so your chest and triceps which you definitely wanna strengthen! Same with the planks, just adding a few more each time or finding ways to make it more difficult like adding a small weight on your back will help you big time

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MysteriousStan posted...

Been out of the gym game for 2-2.5 years now. Two weeks in and feeling good. First chest day and my elbow was killing me which was partly what caused me to lapse in my gym going in the first place. But I got a awesome elbow brace that has kept me pain free since so it's looking good so far!

tennis elbow or something else? Super proud of you for making your way back!

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I've returned to the gym, sporadically. I'm definitely not pulling the kind of numbers when I'm there that I used to. That's to be expected, but my motivation is kinda lacking, too. Being stuck inside for months without any job to go to has definitely not done me any favors.

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iiaattgg posted...

thats crazy to me that that has that type of impact on you all out there. Hope you get back fully in the swing of things!

Yeah, before the wildfires I was running around 20 miles per week in the hills around where I live. But the smoke made it impossible to run outside for a while...I guess I could have tried running while wearing an N95 but that would've been miserable.

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140x6 on the overhead. I just opted to not engage my booty at all as you can see the twerkfest going on there which probably cost me a rep or two

https://streamable.com/1m3ibp

i could use some serious help with these pull down things. I just started doing them and my form just looks and feels iffy (not even just the cheating ass reps at the end lol). Anyone got any form advice?

https://streamable.com/9cvarl

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VintageGin posted...

Yeah, before the wildfires I was running around 20 miles per week in the hills around where I live. But the smoke made it impossible to run outside for a while...I guess I could have tried running while wearing an N95 but that would've been miserable.

Damn man. How is it doing now?

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Im going to be exercising at home. Thanks for the advice.

PerfectChaosZ posted...

Im going to be exercising at home. Thanks for the advice.

Do you have any other exercise equipment there?

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iiaattgg posted...

tennis elbow or something else? Super proud of you for making your way back!

Golfer's elbow. Same shit, different side of the elbow. Doing wrist curls and reverse wrist curls to help work on the forearm strength to help mitigate the issue. The brace also helps a ton.

In other news leg day killed me today. It took three leg days before that familiar "I'm gonna throw up" feeling hit. Oh how I've missed it. <_<

iiaattgg posted...

What does that look like for you?

I just have been doing a plank and increasing it by 3 seconds every day.

up to 1:33 now

(This isn't my only daily exercise by its the main one that makes me sore)

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MysteriousStan posted...

Golfer's elbow. Same shit, different side of the elbow. Doing wrist curls and reverse wrist curls to help work on the forearm strength to help mitigate the issue. The brace also helps a ton.

In other news leg day killed me today. It took three leg days before that familiar "I'm gonna throw up" feeling hit. Oh how I've missed it. <_<

glad that you are getting some progress on it. That stuff is really painful, and discouraging with how it can linger sometimes. Whatd you hit for legs?


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SantaRPidgey posted...

I just have been doing a plank and increasing it by 3 seconds every day.

up to 1:33 now

(This isn't my only daily exercise by its the main one that makes me sore)

Shit man you gonna be doing 10 minute planks on us at some point soon!

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Started my push-ups again, it's not very much but I'm glad I can still do ten after I'd stopped. I could never get past that though which was demotivating.

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Since the gym reopened at the beginning of September ive been to the gym 22 times.

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Shonen_Bat posted...

Started my push-ups again, it's not very much but I'm glad I can still do ten after I'd stopped. I could never get past that though which was demotivating.

Thats awesome to see you starting again! If you are hitting a wall number-wise, slide something that weighs a pound or two or three on top of your lower back and try building from there. Thatll start making normal push-ups fly off the ground for you

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LOLIAmAnAlt posted...

Since the gym reopened at the beginning of September ive been to the gym 22 times.

Hell yeah! Im sure that has been rewarding after it apparently being closed down for so long for you. Mine (Virginia) was open by like July I think lol

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Today was an okay workout. Back squats have been very difficult with the present back injury but front squats dont seem to be as bad. Still not ideal. I was able to do 200 for 3 on the fronts which I would obviously like to be able to do more rn but it some signs of progress. My back would have fallen into pieces if I put that on even just a few weeks ago. But you can see my hips kinda laterally shift on the way up trying to compensate for it

https://streamable.com/z0d9ge

ive been forced to do more leg machine work as a result but that has meant Ive had huge gains on stuff like the leg curl and leg extension which Ive never really cared about. I started a few months ago doing sets of 8-12 at 85 (lol) and now can leg curl 190 and leg extend 200 both at 8 reps.

also been doing more Romanian deadlifts and such which I guess helps with stuff but havent had any major noticeable gains from it

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I'm really beat up and am settling for simply keeping my excess fat off through cardio

Lifting still feels amazing when I'm not in pain, but sometimes I'll reach for a bottle of water and grimace as my rotator cuff just catches fire. And now both my shoulders are injured like that.

I wish senzu beans were real

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Thats the left shoulder for me Yo. Fine all day and things are looking great and then I take off my mask or itch my ear and bam

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Been doing Insanity Max during my lunch breaks now that I work from home. I had to stop for a while because I pulled my hamstring and it was just nagging for a while. Jumped back into it and I'm feeling good all over again.

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What does insanity max consist of?

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It's all HIIT Training. Regular Insanity goes from 45 minutes long to 1.5 hours long and frankly I just don't have any interest in working out for that long.

But Insanity Max condenses them into 30 minutes long, but just more intense through the whole thing. I really do feel like I get a lot more out of Insanity Max than the standard Insanity. It's a 2 month program and I was going 3 months strong before my injury.

It's by Shaun T who is a freaking legend.

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All them old people who lift early morning will not shut the hell up about how CNN cheated

like regardless of your political views how the hell do you wake up and go straight into caring about this bullshit

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This morning was eh, granted i didnt not sleep well at all. My first few reps on my bench flew up but then just died the hell off. Overhead and incline were whatever. Actually the whole thing kinda sucked!

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iiaattgg posted...

how long have you been doing that for? I imagine you are in pretty good shape doing multiple 5ks per week. Glad you are feeling good about yourself!

I've been running for a long time, but tend to be pretty off and on about it. This year I've been pretty spotty until like 2 months ago, when I kinda managed to make it a regular thing again.

Back when I was working in office I would run in that area, which is way more hilly than where I live. Might go for a run there again to step it up a little!

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Dragonair posted...

I've been running for a long time, but tend to be pretty off and on about it. This year I've been pretty spotty until like 2 months ago, when I kinda managed to make it a regular thing again.

Back when I was working in office I would run in that area, which is way more hilly than where I live. Might go for a run there again to step it up a little!

Get it son! Push yourself and see what you can do!

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I'm starting to get nervous that they're going to start shutting things down again "out of an abundance of caution" as we enter the "3rd wave".

Anyone else wear a mask while lifting? After trying a few options, I found a mask that doesn't suck into my nose/mouth when breathing heavy. With that resolved, I've seen no issues or decreased performance wearing it the entire time.

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Seanchan posted...

I'm starting to get nervous that they're going to start shutting things down again "out of an abundance of caution" as we enter the "3rd wave".

Anyone else wear a mask while lifting? After trying a few options, I found a mask that doesn't suck into my nose/mouth when breathing heavy. With that resolved, I've seen no issues or decreased performance wearing it the entire time.

Yeah thats the shadow hanging over all of us gym goers right now. Virginia, especially my part of the state, really has not done too bad with the virus. However we also have a bit of a numbskull running our state and he is always on a hair trigger for just locking the fuck up with everything. Hopefully we will not do anything too crazy.

I do not work out with a mask, but I do see a couple of people do it at mine. We dont have a huge amount of members at mine so it is easy to keep distanced and everyone there is pretty good about cleaning and sanitizing. If I was doing something like cardio id be more inclined to wear one

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iiaattgg posted...

glad that you are getting some progress on it. That stuff is really painful, and discouraging with how it can linger sometimes. Whatd you hit for legs?

Oh gosh nothing impressive. I'm convinced I'll have to have my knees replaced when I'm older (kneeling on hard surfaces is hurts pretty bad) so I've always been iffy on doing anything too heavy with legs. Even when I was lifting regularly I think I only got up to repping like 205 on squat maybe? And that was with some pretty bad form I think. I've tried doing the ass to grass stuff but it's just really uncomfortable for me. Not sure I bend that way lol.

But I'm at Planet Fitness right now since it's literally down the street from my apartment and they don't have any barbells there, just Smith Machines. And not sure I really wanna get into squating/deadlifting on Smith Machines...they're always packed anyway. Did do some bench on there though and it's fine. Still would prefer barbell but eh.

Seanchan posted...

Anyone else wear a mask while lifting? After trying a few options, I found a mask that doesn't suck into my nose/mouth when breathing heavy. With that resolved, I've seen no issues or decreased performance wearing it the entire time.

They're required at PF as is spraying down equipment before/after using it. I wear one all day at work anyway so I barely register that it's there when I'm at the gym unless I'm drinking from my water bottle.

Does anyone have a good leg workout routine?

I've always just stuck to squats, lunges, and calf raises, but looking to expand.

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Got to the gym for the first time in days today. We've had a strangely warm streak lately, so what exercise I've been getting has mostly been running before God turns the thermostat down.

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Menji posted...

Does anyone have a good leg workout routine?

I've always just stuck to squats, lunges, and calf raises, but looking to expand.

I do two different leg days

legs a
heavy back squat 3-8reps 4 sets
light front squats 10-12 reps 3 sets
hip thrusts
barbell Romanian deadlifts
two legged leg press
calf raises
leg curl machine
leg extension machine

legs b
heavy front squat
light back squat
cable pull throughs
dumbbell Romanian deadlifts
one legged leg press
calf raises
leg curl machine
leg extension machine

Bulgarian split squats are also great


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Thanks, I'll try one of those tonight.

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I work out with a mask at PF

But if I gotta breathe, ill pull it under the nose.
If i gotta breathe hard ill take it down for some breaths.

Most seem to do something like that there.

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oh hey, i hit the 275x5 bench

didn't do more than 1-2 reps squatting 275 though
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