BOF Posted September 13, 2016 Moderator Share Posted September 13, 2016 5 hours ago, V01 said: Sharp pain in my lower back Looks like I'm having at least a week off. So pissed off. Ah, that old bastard. That's the one I need to be careful of too. Even after 1 week I'd be avoiding the squat 'til maybe the following week if it's anything like what I get. Link to comment Share on other sites More sharing options...
V01 Posted September 13, 2016 Share Posted September 13, 2016 I'm in no rush to aggravate it, gonna rest for as long as it takes. I actually think it was caused by running, the pavement is uneven and I'm still very heavy. Time to find a different cardio exercise. 1 Link to comment Share on other sites More sharing options...
BOF Posted September 13, 2016 Moderator Share Posted September 13, 2016 Heavy and running are not a great mix IMHO as it puts a lot of strain through the joints. Maybe rowing? At least you can put your power into that (fringe benefit on the forearms). Link to comment Share on other sites More sharing options...
V01 Posted September 13, 2016 Share Posted September 13, 2016 I actually love rowing, I wish I had room for a machine at home. Racking up the injuries, I capped myself during deadlift last week, hit knee is still stiff. Link to comment Share on other sites More sharing options...
rodders0223 Posted September 14, 2016 Share Posted September 14, 2016 Joined a gym for the first time, just about plucked up the courage to hit the crossfitter machine. My main aim is to tone and build muscle on my scrawny frame, but the weight section is just far too daunting. Maybe tomorrow. 1 Link to comment Share on other sites More sharing options...
BOF Posted September 14, 2016 Moderator Share Posted September 14, 2016 9 minutes ago, rodders0223 said: Joined a gym for the first time, just about plucked up the courage to hit the crossfitter machine. My main aim is to tone and build muscle on my scrawny frame, but the weight section is just far too daunting. Maybe tomorrow. First of all, well done Another convert. Now I could tell you that people in the free weight section won't bother you, won't care what you're doing (or not doing), that they are busy doing their own thing and they would most probably be more than willing to help you out if you were to ask. And all of the above is true. But if you are a shy person then knowledge equals confidence and nothing beats confidence, so ... pick your programme; what you want to do / lift - either with the help of the resident instructor or from the internet. Then go to youtube and watch the techniques. That way you'll have an idea what you're doing and it won't be as daunting. Have fun. 1 Link to comment Share on other sites More sharing options...
jim Posted September 20, 2016 Share Posted September 20, 2016 On 14/09/2016 at 16:56, rodders0223 said: Joined a gym for the first time, just about plucked up the courage to hit the crossfitter machine. My main aim is to tone and build muscle on my scrawny frame, but the weight section is just far too daunting. Maybe tomorrow. Same, just joined a gym and the weight room is a scary place. I'm not that confident a person so will be a few weeks until I pluck up the courage to go in there with all the beef cakes. Link to comment Share on other sites More sharing options...
rodders0223 Posted September 20, 2016 Share Posted September 20, 2016 55 minutes ago, jim said: Same, just joined a gym and the weight room is a scary place. I'm not that confident a person so will be a few weeks until I pluck up the courage to go in there with all the beef cakes. I lifted my first proper weights today and started to use the machines. Felt super self conscious at first but it is true like everyone says...you look around and nobody gives a ****. They are wrapped up in their own thing. I am sure my technique was abysmal, the weight I was lifting was puny and I looked a right gimp but it is a start. 1 Link to comment Share on other sites More sharing options...
jim Posted September 20, 2016 Share Posted September 20, 2016 57 minutes ago, rodders0223 said: I lifted my first proper weights today and started to use the machines. Felt super self conscious at first but it is true like everyone says...you look around and nobody gives a ****. They are wrapped up in their own thing. I am sure my technique was abysmal, the weight I was lifting was puny and I looked a right gimp but it is a start. Sounds exactly like me last week! Link to comment Share on other sites More sharing options...
mikeyp102 Posted September 20, 2016 Share Posted September 20, 2016 Similar to the above I'm looking to join a gym again soon. Used to go years ago then stopped. Been doing martial arts for the last year, but injuries to my wrists (not because of that you dirty buggers ), have meant to couldn't throw punches anymore so had to stop. Got coursework on at the moment (which I've stupidly left until the last minute), so once that is all in, will join the local leisure centre so I not only have the gym, but also the swimming pool to use. Need to lose some weight for a wedding (now I'm single again) in December. Hopefully, previous injuries (wrists and knees) as well as back pain don't hinder me. (Yes I'm aware I sound like I'm falling apart). Link to comment Share on other sites More sharing options...
supermon Posted September 24, 2016 Share Posted September 24, 2016 So I've decided change my whole routine as it.has become very stale and boring. For 1 week now I've gone back to basics and dropped the weights, focusing on good form, no more ego lifting and higher rep range. Have to say it's working wonders, the pump I'm getting is amazing. Chest day my pecs were popping,.which hasn't happened in a long time All aboard the Gainz Train 1 Link to comment Share on other sites More sharing options...
V01 Posted September 24, 2016 Share Posted September 24, 2016 Struggling to know what to do about my back, Injured it nearly two weeks ago. I wake up and it's stiff and quite painful to move it, loosens up after a while and I have nearly full range of motion. The plan is to do a week of rowing then doing a deload week to ease back into it. Do I wait until I'm completely pain free or do I just need full range of motion. Getting restless to get back to the gym, gainz goblin needs to **** off. Link to comment Share on other sites More sharing options...
rodders0223 Posted September 26, 2016 Share Posted September 26, 2016 I hit the weights again yesterday. I can feel a slight pain in my chest when I press it and on the back of my arms. Nothing in my tricep though. To lift or not to lift again tonight? Link to comment Share on other sites More sharing options...
V01 Posted October 11, 2016 Share Posted October 11, 2016 On 01/09/2016 at 03:52, V01 said: Age 35 Male Weight: 18st 11lbs - 115.1kg Height: 5'11.6" - 1.82m Ideal weight: 9st 9 to 13st - 61.2kg-82.8kg BMI: 34.7 Ideal BMI: 18.5 to 25 Body fat: 28.2% Ideal: 14.5 to 24.5 Bodyfat mass has gone from 49.1kg > 44.4kg > 42.7kg > 37.9kg > 36kg > 32.4kg Ideally it should be 18.5 to 29.4kg Age 35 Male Weight: 16st 12lbs - 107.5kg Height: 5'11.2" - 1.81m Ideal weight: 9st 7 to 12st 12lb - 60.6kg-81.9kg BMI: 32.8 Ideal BMI: 18.5 to 25 Body fat: 30.6% Ideal: 14.5 to 24.5 Bodyfat mass has gone from 49.1kg > 44.4kg > 42.7kg > 37.9kg > 36kg > 32.4kg > 32.8 Ideally it should be 17.3 to 27.5kg First day back in the gym today, this 4 week injury lay off has apparently lost me 8kg in muscle and gained me 0.4kg in fat. restarted my 531, changed it to 351. dodged BBB after my 3rd set because my back was feeling tender and went on the rowing machine instead. 2518m in 11:58, I know it's not a fast time but it's roughly the same as my pre injury time so I'm dropping a self high five. Left the gym on rubbery legs, I'm almost certain DOMS will be saying hello tomorrow. 2 Link to comment Share on other sites More sharing options...
Ryan. Posted October 11, 2016 Share Posted October 11, 2016 Felt a twinge in between my shoulder blades at the base of my neck whilst doing some shrugs last night. Woke up this morning in absolute agony - I can't move my head without feeling a very sharp pain! It's strange because I warmed up as always. I always focus on good form and I was only using 20's. It's so **** frustrating to get into a good routine only to pick up an injury to knock you back. I thought doing my rotator cuff was bad, this feels much worse Link to comment Share on other sites More sharing options...
BOF Posted October 11, 2016 Moderator Share Posted October 11, 2016 Any angry lifters out there? This exercise habit can make you significantly more likely to suffer a heart attack Have you ever used exercise as a distraction when you've been feeling angry of frustrated? A new study suggests that taking part in a heavy workout while you're in a huff could leave you in a very dire set of circumstances indeed. The research, conducted by scientists at NUI Galway, found that people who exercise while they're angry can as much as triple their risk of suffering a heart attack. According to the Independent, chief author of the research Professor Andrew Smyth explained: "Both can raise blood pressure and heart rate, changing the flow of blood through blood vessels and reducing blood supply to the heart." The comprehensive study took into account data on 12,461 patients in 52 countries, and looked at what these patients recalled doing in the hours prior to their heart attacks. Other significant triggers included losing one's temper, or doing physical exercise well beyond one's usual means. Both of these factors doubled the risk of a heart attack within the next hour. The average age of the patients in the study was 58, and no significant difference was found between men and women. Link to comment Share on other sites More sharing options...
Dr_Pangloss Posted October 13, 2016 Share Posted October 13, 2016 (edited) Had a couple of weeks out due to illness and being busy - anyway time to freshen up the routine. The way I've been training for the past year and a bit has certainly delivered some decent maxes for me - squat 155kg, deadlift 195kg and bench 115kg (muscle memory also played a big role in these lifts), and although I'm undoubtedly a lot bigger, I think now's the time to train more for size rather than just chasing maxes. So my new routine is going to be a lot more dynamic - mixing up body parts and hitting the bigger exercises more than once a week, currently in draft form but would appreciate some thoughts: Day 1 (leg focus) Day 2 (Bench Focus) Day 3 (Deadlift) Squat 5x5 Bench 5x5 Deadlift 5 x 3 Leg Press 5x10-15 Dips 3 x 15 (weighted) Rows 5 x 8-10 (variation) Stiff Leg DL 3 x 12 Chest Press Machine 3 x 10 Chin-up's 3 x 10 (weighted) Rows 5 x 8-10 (variation) Shoulder Press 3 x 7 Biceps (e.g. sets of hammer curls and EZ bar curls) Pull-ups 3 x 10 (weighted) Tri's (e.g. 5 x 10 push downs) Day 4 Squats 5x5 Bench 5x5 Tris (e.g. skull crushers 5 x 10) Planks Lower Accessories (good girl/bad girls, weighted glute-hamstring raises etc) I intend to rest for a day between Day 2 and Day 3 and have two days rest after day 4, I will also look to weave in 2 sessions a week of cardio, perhaps either standard HIIT or 5 a side football. This routine is radically different than what I usually do and a lot more volume but excited to see how it pans out. With increased activity I'm going to up my calories by around 500 day, so putting me about 3000 a day overall. Edited October 13, 2016 by Dr_Pangloss Link to comment Share on other sites More sharing options...
V01 Posted October 13, 2016 Share Posted October 13, 2016 Looks pretty good, I'd add in some facepulls when you do bench though. More OHP too. I've read that HIIT is bad for hypertrophy, it's quite detrimental to your recovery from resistance days. Might be worth doing LISS while you acclimatise to the increased volume of your program. Did an upper body day on Tuesday after starting back Monday, as I predicted DOMS hit me pretty hard. Had no leg drive for my bench, it was struggle. 5x10 @50% on OHP went badly, struggled to 8 on a couple of sets. Pull down and Row was similar to pre injury performance so it wasn't all bad news. Did 1500m in 6;45 as a warm up on the rowing machine and then 2518m in 12:02 as warm down, this may have aggravated my DOMS. It now only hurts if I do anything involving my Glutes, Quads, Hammies, IT band or Adductors. Looking at stairs is also included in this list. 1 Link to comment Share on other sites More sharing options...
Dr_Pangloss Posted October 13, 2016 Share Posted October 13, 2016 HIIT is fine, it's not as though I'll be doing it every day, should be able to handle it, I consider 5-a-side pretty much an extended HIIT session lol. My shoulders are very sensitive so will play it by ear, will do some OHP on day 4 if I can manage, I do like face pulls so may add to day 3. Link to comment Share on other sites More sharing options...
sexbelowsound Posted October 31, 2016 Share Posted October 31, 2016 Still working the same routine that served me well last year with a few adjustments. Monday: Chest/Hamstrings/Triceps Wednesday: Back/Quads/Shoulders Friday: Chest/Hamstrings/Biceps Saturday: Back/Quads/Alternate from above I'll use Sunday's now as well if I feel like I want to target any specific areas i've missed. Link to comment Share on other sites More sharing options...
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