Board 8 > Fitness/Exercise/Health topic 2

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Pullup PB

Nice! I do the same thing for the last rep or two with the legs when you're so desperate to get your chin over the bar.

I've been doing weighted chinups on deadlift day and weighted pullups on bench/chest day for a while. Best I've gotten to is:
Chins: [email protected], 7@50, 10@BW (no extra weight)
Pulls: [email protected], [email protected], 9@BW (no extra weight)

I'm pretty sure I've got 15 body weight pullups in me fresh but I do them at the very end of the workout and I'm usually pretty gassed by then.

Seanchan posted...

Nice! I do the same thing for the last rep or two with the legs when you're so desperate to get your chin over the bar.

Whatever helps to get those last reps! There's no function difference with the actual working muscles by doing this.

And yeah this 15 rep set was after some weighted sets of 75 for 3, 50 for 5, and 25 for 10. I like them doing in descending order because when I finally get to the just BW set I feel so goddamn light. I might try to do some actual fresh reps to see if I can get it to 17 or 18.

I've decided to end my cut on the 23rd. I should be very close to my goal weight, but I've been seeing myself in the mirror and I'm pretty lean right now. Plus I just want to eat more again and get some serious strength gains.

Also my watch/app can now track my food by taking pictures of it...so uhh, this will be helpful for my bulk/maintenance.

I started doing bw pull ups in November on alternate days. I think first time was like 7-4-2. I think last time I did them was end of February and I was at 12-10-9. The fatigue in the beginning was massive after the first few but improved relatively guick.

Still at 179 for the week. Still able to squat 385 tho.

One more week left of cutting down!

Super excited to basically just strength train for the rest of the year.

Ran/jogged/walked 20 miles today. Half marathon time was around 2 hours and 32, which apparently is pretty good for a beginner runner, and really good for it being on trails compared to paved. I would never consider myself a runner, or endurance athlete so I'm pretty proud of that.

The last 4 miles(of the 20 total) I was dying though.

Finished my cut at 177.6.

Had a first good leg day, happy to ramp up the heavy lifting.

i have officially made it to the gym twice a week for 4 weeks on my own after being in a long depression where i could only make it if i had a trainer for accountability

huzzah

Chaeix posted...

i have officially made it to the gym twice a week for 4 weeks on my own after being in a long depression where i could only make it if i had a trainer for accountability

huzzah

Hell yeah! That's great.

Had a great chest day. I am curious how fast I'll get back to where I was. I know I'm only two days in, but I feel like I'm getting really great workouts in.

I'm so goddamn sore.

Taking tomorrow as a rest day because on Thursday it's a weird mix of upper and lower body. Including 10 sets of 3 for squats every minute on the minute. So hopefully my quads have recovered.

Elevated lunges on a smith machine or belt squat machine is no joke.

I could barely manage 50lbs for 10 reps.

Sorozone posted...

Elevated lunges

Well those look interesting! Something to try out next leg day.

I feel like I'm getting to the point where I can switch to back squat being the primary on leg day again. Then do the Zerchers as a secondary, since I do like doing them but maybe just 2 or 3 sets of 10, leaving some in the tank.

Finally back in the gym this week! Just finished leg day but my whole upper body is insanely sore from the last two days. So tomorrow I get to be sore literally all over
But I feel great about going again. I hate that I get so up in my head and anxious about going because when I do go, I feel awesome. Sigh.

The power of food and muscle memory. Started squats on 4 sets of 6 at 300 last week. Already upped this to 320 this week. Should be back to where I was in no time.

I fear I may have done something to my rotator cuff. I think I was at too high of an angle doing rear delt crossovers and felt a pop. Mild discomfort right now. It doesn't actively hurt, but definitely doesn't "feel right."

I suppose it could also be an AC joint. Ah well, gonna keep an eye on it and see if it gets better or worse.

Things are going well in the gym. Didn't have as much drive to go yesterday and today but did it anyway. I'm tired of being so weak

Sorozone posted...

I fear I may have done something to my rotator cuff. I think I was at too high of an angle doing rear delt crossovers and felt a pop. Mild discomfort right now. It doesn't actively hurt, but definitely doesn't "feel right."

I suppose it could also be an AC joint. Ah well, gonna keep an eye on it and see if it gets better or worse.

Hopefully feeling better?

Now that I'm back in the office, getting less sleep, and have to work out in "prime time" after work, I feel like I need to make a change to my workout plan. I was doing a 4 day Squats/OHP/Deads/Bench&Back split, but I'm thinking very seriously of going back to a 3 day split so I only need to go to the gym once during the work part of the week.

My plan is to continue with Squats/Legs as its own day but then do OHP/Arms on Deadlift day and move all my back work onto Chest day. Currently I'm doing a bit of back work (rows, chinups, pulldowns) on Deads day and more (Pullups, cable rows) on Bench day, which might be a bit much. I think I'll alternate weeks for pullups vs chinups and cable rows vs pulldowns.

Seanchan posted...

Hopefully feeling better?

It's more or less the same. Discomfort. It's "popping" more than normal, but my shoulders have always been that way. Good news is that it's not affecting my lifts. Hit 265 on bench for 3 a couple days ago and it was relatively easy. Wouldn't be surprised if I could get 275 for 3.

Did squats today, hit the the 4 sets of 6 reps of 320 today and it was relatively easy. So I'll be upping that to 330. Hit my 2 sets of 6 of Deadlifts of 330 aswell so I'll be upping that to 340 next week.

Strength is rapidly coming back after 3 weeks. I still need to weigh myself to see how much I've gained back tho.

Work outs are still going well. I'm seeing increases in my lifts literally every week which feels awesome.

Waluigi1 posted...

Work outs are still going well. I'm seeing increases in my lifts literally every week which feels awesome.

Hell yeah!

So my shoulder is just a basic shoulder impingement. Nothing crazy but finally figured it out after doing some mobility movements to figure it the issue. Started doing some basic exercises to fix it. Good news the inflammation and pain is almost gone I just need to work it back into place.

So I'm 18 pounds lighter(~182) and already squatting 420. So uhh this is good. 500 definitely in reach this year. I won't be getting super hyped for it until I'm getting 450, but this is legitimately in reach a lot sooner than I thought.

Curious how my bench will go on Thursday. Aiming to hit 275 for 3 so if that's easy-ish that means I'm around 315 for my 1 rep on that as well.

First week of 3 day split down and can definitely feel the difference versus a 4 day.

Those elevated smith squats are no joke; 30 pounds on the bar and my legs were burning from 2 sets of 8 reps (at the end of a workout). Trying to add some kettle bell swings too; first time doing them my form was not the best, so I watched some videos to get a better understanding.

Not doing deadlift rows after deadlifts means I need to do more warmups. Also, maybe move them a little sooner in the workout. The same weight I was doing previously felt heavy.

Doing OHP after deadlifts, I was a few reps short of where I've been, which is to be expected. But honestly, I don't really care too much because it's only OHP and I just need to get the reps in.

Had an amazing bench set the other day, 17 reps at 165 pounds, which is like 3 reps better than I've ever done at that weight. Now, I know doing that many reps is kind of stupid but I was still pretty amazed.

I was able to bench 250 for one rep today! I'm pretty sure that I could have lifted a heavier weight, but I had a lot of difficulty keeping everything stable on the way down so I didn't want to risk injuring myself.

I know that's nothing compared to what the people in this topic can do, but for 18 months of work I feel pretty good about it. Just wanted to share somewhere lol.

Congrats! Be proud of that accomplishment!

The best bench Ive ever done is something like 215. Been a while since I tried that though. At any rate, 250 is almost definitely beyond my abilities at this point.

Yeah 250 is nothing to sneeze at. Congrats!

Don't compare yourself to me or to others! (I'm guilty of this tho too)

Sorozone posted...

Curious how my bench will go on Thursday. Aiming to hit 275 for 3 so if that's easy-ish that means I'm around 315 for my 1 rep on that as well.

Hit that 275 fairly easy, decided to try the 315 1 rep and got it. So I'm basically back to where I was at the end of the year but my bw is 182 instead of 201.

Thank you both! I instinctively feel like what I do in the gym isn't impressive for various reasons (the fact that I have a lot of mass in general feels a bit like I'm cheating). So I guess the comparisons are hard to avoid.

Congrats on three plates! That's huge!

Got my bench day of 4 sets of 8 reps up to 240 now.

Once I hit all that I'm in new territory.

Got blasted with the flue or severe cold this past few days. Just got back into feeling better today.

Solid workout. Dont have to deload anytime soon because it was basically a rest week with being sick.

Also side note. Ive mentioned my gym is also an mma thing on the other side of the building. And apparently Miesha Tate will be there in a couple weeks.

Not into UFC but thats a pretty big name to get.

Sorozone posted...

Got blasted with the flue or severe cold this past few days. Just got back into feeling better today.

I'm still not 100%. This shit sucks.

I'm wondering I have Mono. I'll see a doctor if it's still not better by the end of the week because that would be like 3 weeks of this.

Yep. I have Mono.
Sorozone posted...

This shit sucks.

The kissing disease. Should we offer congratulations or commiserations?

5tarscream posted...

The kissing disease. Should we offer congratulations or commiserations?

I won't lie I love kissing, but this trade off sucks complete balls. Luckily once I'm over it the chance it activating again are very slim. And it affects everyone differently. My symptoms just happen to mimic the flu...except it's like having the flu for 4 weeks straight.

Deadlifts today, 15 reps at 255. Might have had 1-2 more in the tank if I had really wanted to go for it. I know that's a lot of reps for DL but that set felt amazing; just felt completely engaged with my hams, glutes, and core.

I met Miesha Tate briefly years ago, she was friendly enough.

My bench has been stagnant for like a year now. But at least i dont have warm up/first set pains where my pinched nerve happened a few years ago anymore. Still only doing 275 for 1-2 though. Really need to hardcore workout chest more.

Squats and deads have been great lately though which has kept me optimistic. Recently hit a 495 squat that I was proud of. My deadlift has stagnated a bit, also due to the pinched nerve i think, but I'm back to where I was before all this shit went down around. Can always hit 575 dead, 585 though seems to be every other week or something.

Only getting older, but I think I have one last run to a 650 dead or something. The original goal was 700, but 650 is the new goal lol.

Damn! I think it would take every single weight in my little community gym to put 575 on the bar.

I'm like 80% recovered from mono. Started easing back into the gym. My sore throat is still persisting, and could potentially last for months. Chills and the on and off fever have thankfully stopped.

I'm so down in the dumps about not being able to do my full workouts.

I tried doing legs, but my body is just taking longer to recover due to mono. I have to cut everything short. I have to fight my own will power to tell myself not to continue so I don't make things worse.

Yeah, avoid getting mono if you can, or at the very least get it when you are younger(I know we are all like 35+ here).

That sucks to hear. Just try to treat it like a physical injury and build back up. I'm sure you be back to breaking your PBs in a few months.

Well good news is that I can do full workouts again. Fatigue and muscle recovery is back to normal. I lost 4 pounds in the past 7 weeks due to Mono though. Still have a lingering sore throat. So that shit sucks. In any case, hoping to hit some PB's by the end of the summer.

Mostly back to where I was pre-mono. About 5 pounds off from where I was on bench and 15 pounds off from my squat. Deadlift is the same.

Still have a sore throat.

Managed to hit 340 for 6 on squat yesterday, and 240 for 8 on bench press today. Which is what I was at (4 sets of 6, 3 sets of 8) pre mono.

While I'm still not 100% due to my sore throat I'm at least back to where I was. I can go back to my notebook workouts now.

That's great news!

My upper body has been feeling a bit shot the last few weeks, possibly due to swimming again, though I'm doing nowhere near the volume of swimming I've done in the past. Bench and incline press I've been off a few reps. And I'm about ready to give up on the deadlift rows because they've felt like shit.

Somewhat bizarrely, at the same time, the lower body has been feeling good/great. Squats and deadlifts have been strong. Legs are feeling big and powerful...though not at your level, lol.

Tagging this. I walk an immense amount every week, but things fell off on the workout front for a long time because I had been battling cancer. Kind of uh drains a person. Thankfully, I made it through, and now Im hitting up the gym again.

pinched nerve in upper back from a few years ago finally seems to be healing. Muscle imbalances ahoy but ill work through. My bench is so warped now, but 275s finally started to feel like they did before the nerve problem 2 years ago.

SaveEstelle posted...

Tagging this. I walk an immense amount every week, but things fell off on the workout front for a long time because I had been battling cancer. Kind of uh drains a person. Thankfully, I made it through, and now Im hitting up the gym again.

Good to hear!

Was able to hit my 4 sets of 6 of 340 on squat the other day so Ill be upping that to 345.

Did bench yesterday for my 4 sets of 8 of 240. Hit the first two, failed on the seventh rep on the 3rd and failed on the 5th on my 4th. Ill probably hit it in a couple weeks.

Great benching for me lately. Took close to 2 years for this pinched nerve to finally feel close to normal, but im getting great grip on the bar now, and while I still feel imbalanced and have to correct things a bit, I'm getting way better control with both the left and right chest/tri/shoulders/back/etc. Used to do like 275x6-7, still not there, but 275x2 felt like a near joke. Probably coulda done 3 but decided to keep doing what im doing.

Squats and deadlifts have stalled a little bit, but I had some really good gains there the past 3-4 months and idk if this is like this for any of you, but I never have all 3 lifts feeling improvement at the same time. Usually its 2 stalls and a 1 gaining. Right now seems to be bench. Deadlift might be kinda gaining a little, but i think its mostly just again having much better grip with both hands. Also I've been doing deficit deadlifts these past few months and I think thats starting to show.

Yeah I have a pinched nerve in my left arm that flares up every once in a while. Not fun. My fingers(pinky and ring) can get stuck in certain positions if I grip something too long or have them positioned in certain ways.

Hit 320 for 8, 335 for 5 and 385 for 3 on squat today. Getting pretty close to the numbers I was at when I was 200lbs(~183 right now).

Back over 400 on squats now.

And my 4 sets of 6 on squats is now up to 355.