Board 8 > Fitness/Exercise/Health topic

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Pushed myself to DB press 95s today and I hit 7 reps. I want to go for 100s but I'm nervous setting up!

Menji posted...

Pushed myself to DB press 95s today and I hit 7 reps. I want to go for 100s but I'm nervous setting up!

fuck the nerves, do the damn lift son

Also hit some 95s today.

Didnt want to push the 100s due to my shoulder. I felt pretty good throughout my workout today though.

Yesterday I failed on 300 on squat but I was able to push through just got stuck. Figure Ill be over the 300 mark in the next couple of attempts.

will try by end of the week!

Shook things up today by using dumbbells instead of the machines for my biceps/back/shoulders routine. It felt REALLY good, which is awesome because I was really starting to hate working those. I think it'll be really good to start going back and forth between the two.

Underleveled posted...

Shook things up today by using dumbbells instead of the machines for my biceps/back/shoulders routine. It felt REALLY good, which is awesome because I was really starting to hate working those. I think it'll be really good to start going back and forth between the two.

What is your routine?

Good lifts this week. Ive been incorporating hip thrusts into my leg days over the past few months and feel Im finally starting to get good with the lift form wise. My booty was already a sculpted piece of A5 wagyu but these things have made even better gains

RDLs are absolutely terrorizing my hamstrings sadly

Hit 292 on squat, or roughly anyway. Had to convert KG's to pounds because all the normal squat racks were being used so I had to use a make shift one in the Olympic lifting area. I would have probably tried for around 300 but I didn't have a safe fail area. I could have dropped if needed, but didn't want to risk it.

Next time gonna get back over 300. Then I'll be only 65 pounds away from my PR, and I'm roughly 20 pounds lighter at this moment.

Nice lift this morning

weighted pull ups: 50x4 50x3 40x5 40x4 40x3 30x6 30x4 30x4 20x5 20x3 10x5 10x4
pendlay row 145x8 145x6 145x4
barbell curl 80x15 80x12 80x10 80x8
lateral raise 35x17 35x15 35x13
seated row machine 115x12 130x9 145x6 160x3
lat pull down 120x12 135x9 150x6 165x3 180x5 195x3 210x1
hammer curl bar 45x20 45x16 45x12 45x8
dumbbell pull over 40x14 45x8 45x8
Hammer curl dumbbell 30x3x13
face pull 32.5x16 37.5x2x11

I've somehow lost weight this past two weeks. I don't really mind since my strength and lifts are still going on an upwards trend, I just find it odd is all. I'm not doing a clean bulk because I don't have the time and I don't want to put the effort in to managing macros. I just want to make sure I'm getting plenty of proteins, and healthy fats in. Which I am.

Today is an off day- tomorrow will be another attempt at 225 for bench. I'm also off of work tomorrow, so I should be 100% refreshed and ready(I usually go to the gym after an 8-10 or 12 hour shift).

went to my old gym this morning. Which usually is full of great people. Love that place. This morning there was a guy who I used to see back in the day. Policeman. Will give him his proper respect, he throws up decent weight (at least on the bench, never seen him on much else). But I dunno what was up with the dude today, he was super pissed about people leaving weights on bars or benches out in the floor. Thats fine, shit is annoying. Im okay with someone being verbally angry about it too, for the most part. But dude was pretty much picking up anything that was out and tossing it or slamming it into the place it is supposed to go. Kettlebells, calf bar, weight plates, benches, etc. Like hey man, I understand you are upset about this shit being mishandled but please dont fucking break our shit in the process

Anyways, had a good push day

bench 215x3 200x6 185x8
ohp 135x10 125x10 115x10 105x10
incline bench 160x10 160x7 160x6
weighted dips 35x10 60x4 85x1 (lol)
fly machine 165x12 165x9 165x6 165x3
lateral raise drop sets 15x10/10x105x10 x3
skull crusher super set 60x4x10
hammer curl bar super set 50x20x4

So I was thinking maybe we could all lay out like three goals we have with some dates we would like to achieve them by? I have always found that stuff has had great success in my lifting and I often finish them way quicker than I thought

for me I would say:
incline bench 185 for 5 reps. I got up to 4 before my last injury. A few weeks ago I did it for 2 reps. I have gotten much stronger since then and today was a 160 for 10, and that was after some moderate benching and them some high intensity overhead pressing. If I go by the thought of losing 1 rep for every 5 pounds that would put me at 185 for 5, which I think I could do if I did incline first in my workout. Probably the easiest one on here but the easy ones serve a purpose

squat 225 for 10. Hoo boy. This used to be nothing. But not only have injuries hurt my leg strength, but age has nuked my cardio for squats. I did a set of 225 for 8 in November and that nearly made me pass out. Id like to get away from the powerlifting style of things when it comes to squats and focus more on reps so this would be a good goal and accomplishment.

lastly being able to do 3 sets of 20 for hanging leg raises. My core has always been neglected and my grip strength has also faded. This will be the hardest lol. But I need a target to push to so I think its a good one to set

Id like to try to accomplish all of these by may 1sr

Hit 225 on bench, and 195 on incline. Now I just gotta get 225x8 and I'll be were I was at my best.

iiaattgg posted...

So I was thinking maybe we could all lay out like three goals we have with some dates we would like to achieve them by?

I'm trying for 315 for squat by the end of March, 350 for deadlift, and 225x3 for bench.

Ideally I would like to back in the 1,000 pound club by May though.

My deadlifts right now have the biggest potential to improve. I need to stop slacking on my core days though.

first time in months that my pinched nerve didnt feel like shit. Benching is still shit, but squats and deads were goin fine.

Went a small vacation, but I'm getting snowed in again. Time for some serious stretching next couple of days. Then back at it at the gym.

Haven't posted in here recently.

Got to the gym today. Guy I know is on vacation this week and asked if I wanted to go some time. Took him up today with the suggestion of doing it again later. I normally need an excuse to get up and out, which is usually groceries, but today I had someone to go with. Neither of us had a very regimented plan, but he wanted to do arms and shoulders, so I did my best to follow suit, starting with dumbbells before I suggested heading to the cable machine. Ended up with a total of an hour on the floor, but I felt like I could have done more if he hadn't been throwing in the towel. Maybe tomorrow, since I'm out of lunch meat.

I know I've said this before, but the best moment is after finishing the last rep on deadlift day, when I don't have to think about them for another week. Heavy work set this week was 13 reps @ 267.5 (personal rep record for that weight), followed by 5 sets of 10 reps @ 185. Absolutely exhausted.

Im not sure who was the bigger ego lifter today

myself, who did one useless ass single struggle rep of a 100 pound dip

or

the guy who then got on it after me and did the exact same weight and did eight of them but they were maybe 1/10th the actual range of moriob

Done with vacation, snow is melting, went in today.

Hit a new PR of 195 on incline bench, and finished the workout on weighted dips. 90 pounds for 3 reps. Most weight I've attempted and I'm happy I could muster more than one rep out of it. I am curious how many I could do just with my body weight at this point. I could turn out 20+ consistently but that's always at the end of my workout. Wonder if I could hit 30+ with fresh arms/pecs.

Changed up my front squats today and incorporated a few extra sets of just regular back squats. Attempted 295, but failed.

However I'm feeling pretty confident in my next regular squat day to hit that or 300.

My shoulder impingement is getting a lot better. Still not going super hard on exercises that can make it flare up, but I did hit a new milestone of 135 of OHP. Only one rep, probably could have hit a couple more but didn't want to risk losing form and messing my shoulder up.

Still repping 225 for bench. Got pissed off at a guy because he grabbed the bar when I was trying to push through( I dont ask for spots unless my confidence is super low on me making at least 1 rep on the lift)

I mean I get it. He doesnt know me, and it looks like I could drop it on myself at any time, but I know how to fail safely on bench and I want to struggle because its still worthwhile to attempt.

Edit: Pissed off is a bad description, more like mildly upset.

yeah, very familiar with that frustration. always appreciate a good spotter

Oh, damn. This thead's all about weighlifting, huh? I've been trying to do a ton more cardio but its hard to find fitness discussion groups that aren't just all about bench press numbers, etc.

Does anyone have any cardio tips, though? I've been taking 45-60 minute walks around town now that I'm waking up earlier each day, moving away from that night shift life and seeing sunlight again.

Make sure to stretch before and after your cardio. Especially with walking, it can lead to tight hips because of the repetitive motion.

Also, do the cardio that works for you. I hate running but love going for long walks. Ive soured a big on biking but continue to love swimming.

I thought we had a couple more cardio oriented people here. It is mostly weight lifting in here though. I do, do more cardio when I cut. Right now it's just once a week.

I love long walks, and I echo the sentiment of stretching. Also varying your pace from fast, to slow, to fast, fast, mid, mid, slow, ect is better for your heart health than a steady pace. I love walking but I'll do spurts of sprints here and there.

Got 300 off the ground for deadlift today, but couldn't finish the lift. Next time!

I do mostly cardio, just don't post in here much lol.

I have currently picked up ring fit again but other than I pretty much just walk 5ish days a week

I run 10k 3-4 times a week.

The thing everyone talks about lately is doing 80% easy effort 20% hard effort. Tempo running is good for practicing race strategy but for workouts is viewed as too little gain for too much recovery time.

Been doing a mostly clean bulk since August. As in limited protein shakes, a lot of chicken, yogurt, nuts, eggs for my protein choices. Slightly over on calorie intake to not get super big, but I got a fresh new tub of protein and I'm hoping the added calories and proteins from my shakes(I use chocolate milk so that's any where from a 300 to 500 calorie drink) will see my gains go up a bit more.

Who knows, I'm not really tracking my foods I'm just estimating based on what eat. I'm serious about my health and lifting, but not that serious about it.

Failed at 300 on squat today, but my abs are on fire from DOMS. So that's good to feel because my core strength is really in the shitter.

Yesterday I leaned over at work and my lower back felt like my spine got yanked and pulled out. It was relieving and very painful. I injured my lower spine/tailbone as a kid and it felt like that again(Which I also blame in stunting my growth, as I was in 6th grade, and I never grew another inch).

I am monitoring it, I think I just strained it, as it feels exactly like a strain, and it's not hindering anything normally other than it just hurts. Shit sucks, but none of my lifts are effected, but I'm gonna lay off the deadlifts for a few weeks.

So I rotate between 5-6 gyms (Active & Fit membership ftw!) And I'm actually starting to favor Planet Fitness. As much as it gets clowned on, it's really nice going to a clean gym with new equipment. At least comparing to my other main commercial gym 24 hr fitness.

Lowe back is feeling better but I went too hard with a massager and now its bruised lol. Strain is almost gone. I can feel it on certain twist and turns but stretching it out has helped a lot.

Still gonna lay off deadlifts and squats for a bit.

Hit 225x2 on bench today and sort of hit 230 for one. I say sort of because my left arm made the complete lift but my right could not get it up and had to set it on the lower end. Good progress over all though.

225 is now part of my normal set routine for bench. One goal down, now just to get it back up to 8 reps again.

Hit 200 on incline. I feel like my incline bench is insane compared to all of my other lifts. I'm pretty certain I can hit 210 on a good/fresh day. Overall it was a very successful pec day as I couldn't even finish out my weighted dips without them giving out.

Is there a resource for exercise routines in terms of % of your max lift/pull/whatever? I never know how heavy I should make things

I'm sure there is, but if I'm being honest, I have no idea. I've always done it based on feel. For instance this is what my set looked like today 185 X 8, 1 minute rest, 200 x 5 1:30 rest, 215 x 3 2 minute rest, 225 x 1. I always do an 8-5-3 set, then one max rep at the end. Keep in mind I always try to get them all in the one set, if I go 8/8, then 4/5 then 3/3, then I'll keep that weight the same until I actually get them all, like I did today.

So based on my anecdotal evidence, I can 2 to 3 extra reps on every 15 to 20 pounds. You can try that as a reference.

Back is feeling good again. I'll probably hop back onto deadlifts and squats in a few days.

Did a 190 x 8, 205 x5, 220 x 3, and a 230 x 1 on bench today. Hit them all except for the 220 x 3. Also hit weighted dips x 5 with 90 pounds.

Bench progress is going nuts right now, I have a serious case of Doms on my abs from a couple of days ago. Hitting deadlift again since my back is good, and hopefully these ab gains will see an increase for deadlift and squats. Weighing myself tomorrow since I haven't had a weight in a while.

Weighing in at 168. Gained 5 pounds over the past 5 weeks, so a pound per week about. Pretty good. This is the strongest my bench has been at this weight, but my squats and deadlifts are kind of lagging. However my ab soreness finally went away, my abs have not been that sore in a while so I'm hoping my ab/core exercises that I switched to will get my abs up to speed, which should get my deadlifts and squats to start rising again.

Finally hit 300 on squat. I felt good on it so I tried 305, didn't get it.

Greece-Covid-Saudi and Ive lost a lot of weight! I dont snack on work trips and it really helps. Back to the weights tho

Sorozone posted...

Did a 190 x 8, 205 x5, 220 x 3, and a 230 x 1 on bench today. Hit them all except for the 220 x 3.

Hit this today, improving everything by 5 pounds. Hell yeah.

Also hit everything on incline and decline, and everything else. Really good day for improvements. Squats improving, bench improving, time to find out tomorrow if deadlift is also on the upwards trend. I mean it should be. I don't know why I would be able to squat 300 and not do 300 on deadlift.

there is nothing better for getting over a fear of gym embarassment than upper body days at my crossfit gym

i'm so weak lmfao

excited to eventually have traps that work!

My shoulder has been bugging me the last few days. Feels like rotator cuff tendonitis. Trying to figure out what I can do without that doesn't hurt and doesn't hurt my progress for the next few weeks...

Hit 305 on squat, tried for 310 and got stuck halfway. However I am fairly confident I can hit 315 for one rep on a good day, where I'm actually starting on squat. As today I had to start on leg press, where I was repping 800+ a few times before a squat rack opened up.

My bench progress is going nuts right now. I hit 195 x 8, 210 x5, 220 x 3, and a 235 x 1 on bench today. Moving up to 200 x 8, 215 x 5, 225 x 3, and 240 x 1 on my next bench day. I also hit all all my incline sets of 165 x 8, 180 x 5, 190 x 3, and 200 x 1. All of that will being go up 5 pounds next time too.

On top of that I finished my workout hitting weighted dips of 115 x 3.

Very pumped from this progress. It just keeps going and going.

Awesome!

I did 185 x 9 on bench today on my "as many reps as I can" set. Based on the prior week, plus how I was feeling today, I should have been able to get 1-2 more reps. Unfortunately I had to use the shitty, softer bench which doesn't let me "push" into the bench the way I want, so that cost me. Despite that, it still represents a personal rep high for that weight, so PROGRESS!

My lower back has been acting up again though and I've been unable to heavy deadlift the last 2 weeks. I've tried but my body gave me clear signals not to proceed when I got under tension. Squats have been fine though, so I've continued doing those, even though it's probably not really the best idea.

Decided to go to focus on my arms a bit differently by pausing at the end of the motion/lift to flex and focus on isometrics, and go figure for the first time that I can remember I'm actually sore in my biceps and triceps.

Failed 310 on squat again! Maybe next time.