Board 8 > Fitness/Exercise/Health topic

(+) Yeah! (+)

Didn't hit all my bench sets today, but I did hit 240. Fell short about 1-2 reps on each set. Wasn't feeling it today.

Also found out that my gym has been sold to some medical corp. So it closes at the end of May, and this fucking sucks because it's one of the few local gyms here, and the only local gym that has all the equipment. Some of the other lifters were fucking pissed lol.

Man, my deadlifts just aren't improving. Very frustrating. I'm thinking of doing a whole a few sets every other day until it starts improving. Makes no sense that my squats are higher than my deadlift. I mean it makes a little sense since I pinched a nerve in my left arm years ago and it has destroyed my grip strength somewhat in that hand, but that's almost back to normal.

I dunno, it's annoying though.

Like I mentioned last week I implemented some changes to my arm routine. What I did was implement this: https://www.youtube.com/watch?v=Re_3NU0XQP4

And this dude ain't lying. My triceps have never been this sore. Just got back from the gym and my arms are on fire.

I also hit 145 on OHP today, oh yeah.

Mr Athlean-X is a freak. I was following his body weight routine during the COVID days when the gyms were closed and it absolutely kicked my ass. And I wasn't even able to do the "true" routine, that was 60 seconds per exercise!

Had a bad squat day today. Had some pain/soreness in my right hip area, which was odd because normally it's my left side I've had issues. Maybe from doing a bunch of treadmill and elliptical cardio the day before. I came up 2-3 reps short on my heavy set, which was frustrating. But so it goes sometimes...

Hit all my bench sets again, time to up the weight again! Same with incline bench. Will be going for 245 x 1 on regular next week, and 215 on incline!

Wish my deadlift would climb like this! Also been working on my grip strength a bit. Hoping that helps.

No PR's on deadlift, but I felt pretty confident in my reps today, so I guess there is that.

Hit all my squats so I'm up to 235 x 8, 255 x 5, 285 x 3, and 310 x 1 on my next quad day. I haven't been this sore in my quads after a workout so I think those were solid numbers.

Gonna take the next day off from the gym, and get ready for my bench day again. Feeling good on it so I'm hoping for more improvement.

Didn't hit all my bench sets, but it went exactly the same as a couple weeks ago where I basically fell short on the last rep, so a lot of reps to failure today. My arms and chest are dead tired. So if it repeats, I should be able to hit them all 'easily' on the next go around.

Hit all my squat sets, including finally hitting 310. I tried for 315 because it's the next milestone, and I couldn't even push back up because my legs were already exhausted from the sets. Will be finishing on 315 on my next squat day though, so soon!

310 squats? I can barely do 60 at this point.

I'm TRYING, though. Four days a week, I'm doing curls, dips, shoulders, and bench, and I'm holding myself to that. Still getting 10,000 steps a day (haven't missed a day in 16 months).

Added the squats. Trying to eat more whole grains and fewer sugars. Only eating 800 calories a day two days a week (or trying to, but not holding myself to that). Hopefully all these changes, which I've made one at a time in the past month and a half, will add up to me actually being healthy. It will take a while...

BlueCrystalTear posted...

310 squats? I can barely do 60 at this point.

I'm TRYING, though

Effort is all you need, and some more proteins in your diet, and a good strength building program that fits what you are looking for and you can get your numbers up big dawg.

I love strength building though, it's so satisfying to see yourself moving more weight each week. For me anyway.

Killed my bench sets of 205 x 8 215 x 5 230 x 3 and 245 x 1. Seems like yesterday I just got to 225, and now I'll be trying for x5 on my next bench day. Crazy. Also killed it on incline, but I only got 4/5 on my set of 5(190), but I hit my x 1 of 215. Both my incline and my regular bench are now only 25 pounds away from my highest ever 1 rep max. Shit's bananas because I'm 17 pounds lighter.

A full year+ of doing nothing but DDP Yoga and strict Keto diet. Finally feeling confident enough to wear like...white T shirts. I was too rolly polly before to ever feel confident enough to do that. Loving how I feel lately.
https://gamefaqs.gamespot.com/a/user_image/1/4/8/AADVe6AAEeqE.jpg
The before times:
https://gamefaqs.gamespot.com/a/user_image/1/4/9/AADVe6AAEeqF.jpg

Hell yeah dude! Obviously you can visibly see the difference, but picture one exudes so much more confidence. Good shit.

Finally got over 300 on deadlift, was stuck at 295, hit 310 today, and tried 315, but didn't budge. I think focusing back on the basics helped me jump up. Still, it's lagging behind everything else. Like I mentioned earlier I'm only 25 pounds away from reaching my all-time max on bench and incline bench, I'm 55 away on squat and....140 away on deadlift.

I'll take more of these 10-15 pound jumps though.

Edit: Oh yeah, hit 70lbs on weighted pullups. My Lat strength is probably helping my deadlifts too, it's really grown over the past couple of months.

Hit 150 on over head press today. I'm not entirely sure, but I think my PR was 185? 190? Somewhere around there. So good progress on this too. Off day tomorrow, then another squat day. Looking forward to more improvements!

Heading out on vacation for two weeks. I'm always anxious to not lose progress so I'm bringing protein powder, creatine, etc and will have to find whatever gym I can if I'm not exhausted from walking all day.

So I've started doing some mobility stretches, and exercises, because...why not? And holy shit do I have some tight hips. I'm hoping this helps my flexibility. I've never felt so loose in hips before, and this shit was only 15 minutes to do.

Stretching is sorely underrated! I take 15-20 minutes every morning to go through a routine and it always helps me feel better than before I started.

Seanchan posted...

Stretching is sorely underrated! I take 15-20 minutes every morning to go through a routine and it always helps me feel better than before I started.

For sure. When I do my hip routine, it is very uncomfortable, but don't get me wrong, it also feels good. In that workout way y'know? Like I'm vocalizing how on uncomfortable I get and that's not normally I something do (groaning). It has ( in addition to stepping up my core game ) allowed me to stabilize my squats so much better resulting in better results, like today!

Squats today: 245 x 8, 260 x 5, 290 x 3, and 315 x 1! So happy I hit that 315 because I had to struggle in the mid but I powered through. On to 320! and in a few more improvements, I'll be at 315 X 3 and at that point I'll be reaching new PR territory a few weeks after that. Gonna weigh myself tomorrow. Hoping to still be under 170. Goal is still to get back to 185.

I'm not doing weight with squats because all I own is free weights. I've increased my proteins (drinking a shake a day) and whole grains and am cutting back on some sugary snacks. I don't want to overdo it because I won't stick to it. Make one change at a time.

Still doing the free weights 4-5 times a week. Still getting 10,000 steps a day, usually over 11k. This will all add up eventually. It will take a little time but pay off in the long run.

Also: Nice Villains buff, wg

Decimated my bench sets, again. 210 x 8 225 x 5 235 x 3 and 250 x 1, I felt so good on it I said fuck it, lets try 260, I failed, but! It was an actual solid attempt. Very happy with the 225 x 5, because while not effortless, and it wasn't easy by any means, I feel like I could have gotten it x 6.

Also killed my incline sets, including hitting 220 x 1, I attempted a 225 with a spotter and didn't get it. However, it was something that is probably manageable to get next time. He just helped at the very end because I was stuck lol.

Also weighing in at 172. Feeling good!

Slowly getting back into the gym

Violently dislocated my shoulder a bit ago

feels nice to be back

Have had a shitty time the last few weeks. Constantly coming up 1-3 reps short of what I expect/want, with the weight feeling heavy. Trying to fight through whatever lower back/upper glute issue I've been having was probably not the best idea, even if it's been feeling better.

Also doesn't help when my golf game has been pure trash too during that same time frame. Just an enormous amount of aggravation when a thing I otherwise love doing is causing me undo stress.

At least 1 more workout to get through this week, then I'm taking a good 7-10 days off to rest physically and mentally.

Rest is always good. Sometimes it's all the body needs.

Deadlift is finally starting to move up, thank God. I knew I wasn't gonna be stuck forever, but with basically everything else going into hyperdrive right now I was getting worried about that not moving at nearly the same pace.

I only have 4 more days of lifting at this gym before it closes. :( Easily one of my favorites that I've been a member of.

Gonna take a couple days off after that and find a new one.

Hit all my squat sets today except my last of 320 x 1. Was a much better attempt than last week because I actually had the strength to push it back up, but I started to lean a bit and decided to bail rather than injure myself.

Failed on my bench sets today on the last rep of every set lol. Might be too much to expect improvements every week, I mean technically I improved because I wasn't expecting to do the majority of the reps.

Also I know I mentioned that I was trying for 100 DB's, I've been doing that for a while, and now up to 110. My chest is worn out though, one of the better chest days I've had in a while.

Edit: Why has no one told me of this anime?

https://www.youtube.com/watch?v=Ayi2CJU2xmQ

This song fucking rocks(and now in my playlist), and the anime is fucking funny, and very relatable.

Started CrossFit in Jan and am a very skinny dude. Starting to have any amount of pec definition is kind of a new and good feeling, huzzah

Chaeix posted...

Starting to have any amount of pec definition is kind of a new and good feeling, huzzah

Once they start growing it's very apparent when you run.

I've decided to keep this week solely for stretching. One just to improve my mobility(it feels good), and two, my right shoulder is still tender from a previous impingement and started to flair up again. Gonna start up my gym routine again on Friday. I have no idea if this new gym is gonna have an initiation fee and I would like to be paid before I sign up.

I kinda feel dumb about not taking stretching seriously. I mean I always warmed up and stretched, but I was never the most flexible person, especially in my hamstrings, but that's genetic from my mom. So I was always discouraged because it was my biggest pain point and it felt like it never improved no matter how much I did. But for the first time in my life, stretching upwards of 45 minutes a day on just my hips and hamstrings and I am so fucking close to touching my toes for the first time.

It's like, "if I lift consistently weights, I will get stronger" and yet the same idea of "if I consistently stretch, I will be more flexible" takes way too long to sink in. It's easy to see why, because lifting is more "fun", despite it being objectively less useful (as long as you have a baseline of strength) for most people than being flexible and pliant.

For sure. Lifting is fun because it's vain. You see results whether in your appearance, stature, posture, or something as simply being able to lift heavier for higher reps. Numbers game baby.

I mean that's my take on it. I mean now I do it because it's healthy just to do, but the results is why I keep going.

And that's partially why I am taking it more serious, is because of that maturity to make that realization that "Hey, if I feel this tight at 33, what am I going to be at 50? 60? 70?" But doing it consistently is leading to the results, the numbers so to speak, so that why I continue. Once the motivation is there, and you start seeing the difference I think that when the discipline needs to set in. Can't rely on the high of your first big result, gotta keep pushing, or pulling in this case.

Found a new gym. Kind of a hole in the wall kind of place. Pretty small, but it has all the equipment I need for all my compound lifts, and I can still do my weighted dips and weighted pullups which is honestly all I need. Will lose out on some supplemental lifts due to the lack of a lot of machine assisted equipment at this place. But honestly, I was there for about 75 minutes, and only two other people showed up, so I hope it stays that way.

Stretching/flexibility update. Turns out I'm not as inflexible as I thought, I just have a shit load of nerve tension in my lower back. Did some nerve flossing exercises, and go figure I'm even close to my toes I can touch the top of where the foot and ankle meet. I have never been able to do that.

Solid bench day. Hit 255 today, failed on my set of 5 though. I also was going 10 pounds heavier on my my set of 3 on accident, so kind of a mess. Hit all my incline though so those will be going up next time. Now only 15 pounds behind my previous max PR.

Pulled my right lat muscle today during back day. No bueno. Doesn't hurt per se, it's just mild uncomfortable and it's annoying.

You know when you take a week off and then you go to the gym and you feel weak as shit and then the next day you have DOMs like you've never worked out before? Just the fucking worst.

Seanchan posted...

You know when you take a week off and then you go to the gym and you feel weak as shit and then the next day you have DOMs like you've never worked out before? Just the fucking worst.

Yup. I got really sick in March, totally bedridden for like 36 hours and the recovery time after that was rough. Was out of the gym for nearly a full week and it took like a week and a half after returning to feel like I was back to where I was.

In other news, I'm doing a 100 push-ups a day challenge for June. From the 1st through the 3rd I did 5 sets of 20, and today I did 4 sets of 25. Goal is to do one set of 100 on June 30th.

Underleveled posted...

In other news, I'm doing a 100 push-ups a day challenge for June. From the 1st through the 3rd I did 5 sets of 20, and today I did 4 sets of 25. Goal is to do one set of 100 on June 30th.

You do those sets throughout the day or with just a bit of rest in between?

A single set of 100 sounds insane! I think the most I ever did in a row was maybe around 50. To do double that number would take some massive endurance.

Seanchan posted...

You do those sets throughout the day or with just a bit of rest in between?

Honestly, so far I have gone back and forth so far, and probably will, simply out of convenience. Today was a "throughout the day" day.

I have no idea if I'll hit the 100 set, that is definitely a lofty goal that might get adjusted depending on how I'm doing throughout the month.

Great goal! Always better to aim high than too low.

Did arm day today. Feeling good. My lat is still bothering me but it definitely isn't as annoying as yesterday. Will probably do another squat day tomorrow and try to hit 325. Then an off day for me.

Destroyed my squats. Hit all my sets, and not only hit 325, but also hit 330. Getting closer to my max PR on this too (365). Wasn't expecting to get a 10lb increase, but not complaining!

Sorozone posted...

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

3 months ago!

I bring this up because another great bench day. Absolutely worn out by the end of my workout. Anyway, I hit all my sets, including 255 x 1 at the end, so my next bench day is looking like 225 x 8, 235 x 5, 245 x 3, and 260 x 1.

Gonna lay off my weighted dips for a bit because I think it's hurting my shoulder. See if it helps any if I lay off it a bit.

Getting back on creatine next week. Lots of new research coming out about that it has a ton of benefits outside of just giving you some extra energy to push through lifts. Neat stuff! Plus I think it'll push me to the next level.

Deadlifts kinda sucked ass today! But I also didn't feel like going in, did anyway, got a decent workout in.

[LFAQs-redacted-quote]


It's generally the hardest part for anyone! Habits are hard to build up. Don't fret too much about it, I tell people just try to get something in, whether it's 5 minutes or 45 minutes. The beginning is just about doing it. You can do it!

Solid arm day, biceps are worn out. Also hit 155 on OHP, feel confident I could hit 160-maybe 165. I'm not sure what my max on this was before. I think it was 185. I feel like that makes sense because everything else is about 40 to 30 pounds behind from my bests. Exception being deadlift, which is just lagging.

Another good squat day. Hit 335, and attempted 345. Good news I was able to be stable going down on the 345, but pushing back up was the problem. I held it for a good bit though, I expect to hit it next time.

New sets looking like 255 x 8, 280 x 5, 310 x 3, and 345 x 1. Almost back to 315 x 3 which has me pretty much back on track to my peak squat strength. Looking good! Feeling good!

Still going strong with my 100 push-ups a day. This morning I did a set of 45.

Also did triceps and abs at the gym

Underleveled posted...

Still going strong with my 100 push-ups a day. This morning I did a set of 45.

Keep it up!

Sorozone posted...

so my next bench day is looking like 225 x 8, 235 x 5, 245 x 3, and 260 x 1.

Hit all of this except for the 225 x 8, only hit 7. I hit 260, so I attempted 265, I failed about 3/4th way up which is a common sticking point for me, but I felt really good on it today. Wouldn't be surprised if I can hit 270 next time.

Man my deadlift is stalling, and I have no idea why. I mean back in the day my deadlift was insane anyway for my size, and I think it had to do a lot with my job back then (Bulk trash pick up...So I was picking up heavy shit by hand for 10 hours a day). So it was a lot more functional strength which probably translated to deadlift strength.

I'm not discouraged or anything, it's just annoying that my squats and bench are going nuts and deadlift is staying the same. I've started focusing more on lower back stretches and strength building, I'm going to see if that can jump start some progress.

Great arm day today. I messed up on my OHP because once again I can't do math and was going heavier by 10 pounds on my first two sets. I couldn't even finish my last set(I tried). I suppose that's a good thing though to wear it out. Also getting better bicep results after I learned that leaving it in the stretched position for a second longer provides better and faster results.

In other news I asked a PT friend of mine what he thinks about my shoulder, and he doesn't think it's an impingement he thinks I have a damage labrum. Shitty news is if it is actually damaged it doesn't heal on its own and will require surgery, the good news is that he gave me a couple of exercises/movements/stretches to help with the pain and after doing them it almost instantly went away. So I will keep up with that!

oof

just got back from vacation without lifting and got COVID, so now no lifting for another week at least.

my gains :(

time to figure out some home workouts