Gym Routine

[Rds1983]

8 hours ago, Stevo985 said:

It's going really well. We've expanded it and added a few things in. I'm not quite back to pre-covid strength levels but I'm getting there.

Still a little tricky to work some areas (back mainly) with the equipment we've got but I'm managing fine.

I'm sticking to the diet I was on last year when I lost 2 stone (just a normal calorie controlled one) and my weight is actually creeping up slowly so I'm hoping that's muscle going back on!

Good to hear it's going well.

I'm assuming you've got a bar so you should be able to do deadlifts and bent over rows? Can you get a pull up bar or some bands? Whilst not perfect that would be an okay back workout. 

Diet is so important and the hardest bit for me. I need to be so strict and have set routines without variety or I cave and end up eating junk.

[Stevo985]

1 hour ago, Rds1983 said:

Good to hear it's going well.

I'm assuming you've got a bar so you should be able to do deadlifts and bent over rows? Can you get a pull up bar or some bands? Whilst not perfect that would be an okay back workout. 

Diet is so important and the hardest bit for me. I need to be so strict and have set routines without variety or I cave and end up eating junk.

Yeah got a barbell so bent over rows is key.

I don't deadlift. I have lower back issues (actually going through physio at the moment). They reckon I've had a herniated disc at some point. So deadlifts just aren't worth it for me. Which is a shame as they're my favourite lift but I've just drawn a line under them and come to terms with never doing them again.

I have bands but they're just not the same as a cable machine, which I rely on a lot for back workouts. Lat pulldowns, face pulls, cable rows etc. There's DB and BB exercises I can do to replace them but I don't like them as much

[Rds1983]

47 minutes ago, Stevo985 said:

Yeah got a barbell so bent over rows is key.

I don't deadlift. I have lower back issues (actually going through physio at the moment). They reckon I've had a herniated disc at some point. So deadlifts just aren't worth it for me. Which is a shame as they're my favourite lift but I've just drawn a line under them and come to terms with never doing them again.

I have bands but they're just not the same as a cable machine, which I rely on a lot for back workouts. Lat pulldowns, face pulls, cable rows etc. There's DB and BB exercises I can do to replace them but I don't like them as much

Yeah get that about bands. I'd much rather have a cable machine but manage to do face pulls and rows with the bands (the set goes up to about 180lbs I think so just go high volume). 

Sorry to hear about your back, hopefully the physio can fix it. 

I'd really struggle with deadlifts, probably my favourite exercise. Have you tried doing low weight /high reps with deadlift so you don't overstrain and lose form? I've heard using a trap bar or doing zercher deadlifts can help place the strain higher up your back which might help. When the Gyms properly reopen you could maybe get a session with a specialist PT who might be able to help find a way to incorporate them back in. 

[Stevo985]

1 hour ago, Rds1983 said:

Yeah get that about bands. I'd much rather have a cable machine but manage to do face pulls and rows with the bands (the set goes up to about 180lbs I think so just go high volume). 

Sorry to hear about your back, hopefully the physio can fix it. 

I'd really struggle with deadlifts, probably my favourite exercise. Have you tried doing low weight /high reps with deadlift so you don't overstrain and lose form? I've heard using a trap bar or doing zercher deadlifts can help place the strain higher up your back which might help. When the Gyms properly reopen you could maybe get a session with a specialist PT who might be able to help find a way to incorporate them back in. 

The problem isn't form. It's just putting strain on my lower back is an absolute no go at the moment. When it's bad it hurts to bend over the sink and wash my face, let alone deadlift!

I've found using the trap bar to deadlift is a little easier but I just don't think it's worth it anymore. There's no point risking **** my back up further just for one lift. it's a shame but I'm used to it now. The physio said my injury is the exact are where you would expect experienced lifters to have back problems (I'm not saying I'm an experienced lifter, just that my injury is the same area) so if I carry on deadlifting it's likely to make it worse

[El Zen]

I’ve had three L5 herniations, once directly caused by deadlifting, but I couldn’t not deadlift again. I love that lift. And, squats is a bigger concern for me. I had a herniation mid-lift doing a squat. Worst experience of my life. 
 

Anyway, I’m really struggling not being able to go to the gym the past two months. It feels like every time I really hit my stride, they close again. I can’t run very well either atm because of hayfever, so I feel lazy and blah and can’t bring myself to do push ups etc.

[Rds1983]

1 hour ago, El Zen said:

I’ve had three L5 herniations, once directly caused by deadlifting, but I couldn’t not deadlift again. I love that lift. And, squats is a bigger concern for me. I had a herniation mid-lift doing a squat. Worst experience of my life. 
 

Anyway, I’m really struggling not being able to go to the gym the past two months. It feels like every time I really hit my stride, they close again. I can’t run very well either atm because of hayfever, so I feel lazy and blah and can’t bring myself to do push ups etc.

So glad I've not done my lower back badly yet. I've had pains there but it's all muscular and linked to ridiculously stiff hammies, calves and glutes. I've done my rotator cuff and have knee issues due to squatting (went too heavy too often chasing a PB) but been pretty lucky so far. 

Id hate not being able to DL. Nothing beats it for me as by far and away favourite exercise for several reasons. 

Hopefully Gyms open up properly for you soon. I've been building a home gym for a few years now. Would've gone mental without being able to workout for 12 odd months. 

Whilst it lacks some equipment the fact I don't have to share it or wait for someone to finish with what I want to use is priceless. 

And if I want to curl in the squat rack I can do it guilt free. 

[El Zen]

My gym is open again. Praise baby jay! Already been. Felt great to lift again. I’ve missed it. 

Edited May 10, 2021 by El Zen

[Rds1983]

Does anyone have any experience with using deadlift bars and if so would you recommend? 

I've been using a powerlifting bar but think I might pick one up. From what I'd read I'd benefit as a smaller bar would help with grip (be good not to be so reliant on straps at heavier weights) and being longer it's apparently more explosive off the floor and that's where I usually fail when I fail (if I get it off the floor I usually lock out). 

[KenjiOgiwara]

10 hours ago, El Zen said:

My gym is open again. Praise baby jay! Already been. Felt great to lift again. I’ve missed it. 

Mine's not

And to make my year better... the pain I had in my wrists is apparently connected to me being genetically hyper flexible or something. Which means when I've been doing sports my entire life I've been prone to pushing my hands into positions and angles which is very taxing. Basically my genetics and the workouts combined have put a huge load on my wrist and made the form slide out at times, even if I know how to technically do the lifts. The results are now tension fractures in carpal bones and fluid build up. Waiting on more scans now.  

So safe to say that's going to make my recovery slower. I'm allowed to lift though, but no push only pulls. 

It's like I get back into it and I get an injury. I fight my way back and covid hits and things shut down. I fight back again and now it's another injury. Come back again and it's another shut down. Things open up again after 6 months and I have another injury. Just **** off. Total cuntery. 

[MCU]

Should my lower back be aching so soon after doing deadlifts? I'm worried my form was really poor. I did them for the first time last week and hadn't quite fully recovered in terms of soreness. But today I don't know if I went too heavy and it knocked my form. Only came back from the gym around 2 hours ago and just went to bend down to unload the dishwasher... ouch! Feeling it already. I know the sensible thing would have been to ask someone but nobody was giving me any funny looks as if I was about to snap my back in half.

Edited May 17, 2021 by MCU

[El Zen]

The soreness is probably just your muscles not being used to the lift. I always experience soreness after longer breaks (of which there have been quite a few over the past year or so, because covid.) You should be able to tell if it’s «just» soreness, or acute pain. Acute pain = injury and you shouldn’t lift before you have checked it out (but stay active!) 

If you’re worried about form (and you should, it’s really important) either ask an experienced fellow gym rat, or find a good video online and then (I know!) film yourself lifting. I film myself lifting frequently to check my form. I feel like a tit, but it helps me avoid injuries and helps me lift better. 
 

@MCU

Edited May 17, 2021 by El Zen

[MCU]

12 minutes ago, El Zen said:

The soreness is probably just your muscles not being used to the lift. I always experience soreness after longer breaks (of which there have been quite a few over the past year or so, because covid.) You should be able to tell if it’s «just» soreness, or acute pain. Acute pain = injury and you shouldn’t lift before you have checked it out (but stay active!) 

If you’re worried about form (and you should, it’s really inportant) either ask an experienced fellow gym rat, or find a good video online and then (I know!) film yourself lifting. I film myself lifting frequently to check my form. I feel like a tit, but it helps me avoid injuries and helps me lift better. 
 

@MCU

Thanks mate, solid advice and great shout on recording myself. All week I've been practicing my form at home in the mirror without a bar or anything (I know, kinda sad), and after watching countless YT vids I thought I had it nailed. However, when it came to actually lifting the weight this evening I couldn't tell if I was doing it right. Can only assume I was lifting too heavy so it was throwing me off a little.

[cheltenham_villa]

Anyone any experience with foot cramp. It only in my left foot, it's either after a spin session or when swimming. Not really painful but my foot folds in two and my toes point in very odd directions. I've tried lots of hydration, doesnt make a difference.

[Rds1983]

10 hours ago, MCU said:

Should my lower back be aching so soon after doing deadlifts? I'm worried my form was really poor. I did them for the first time last week and hadn't quite fully recovered in terms of soreness. But today I don't know if I went too heavy and it knocked my form. Only came back from the gym around 2 hours ago and just went to bend down to unload the dishwasher... ouch! Feeling it already. I know the sensible thing would have been to ask someone but nobody was giving me any funny looks as if I was about to snap my back in half.

It could very easily be tight hamstrings and glutes causing the lower back pain as this is what always hits me when doing DLs. I do load sod stretching for it and the pain goes right away. However, feeling it after 2 hours is somewhat quick as DOMs and cramp are usually a bit slower then that. 

With any compound lift the form is key and practicing with lower weights will pay major dividends down the line for preventing injuries but also lifting higher weights. 

YouTubers such as Jeff Nippard, Buff Dudes, Alan Thrall and Szat Strength have decent videos. However, one thing to remember is everyone's built different with longer/shorter thighs/torsos etc and you'll need to practise /tweak your set up to find the set up that works best for you. That's why starting out light weight helps. 

[Rds1983]

8 hours ago, cheltenham_villa said:

Anyone any experience with foot cramp. It only in my left foot, it's either after a spin session or when swimming. Not really painful but my foot folds in two and my toes point in very odd directions. I've tried lots of hydration, doesnt make a difference.

I get foot cramp after running sometimes, feels awful. If I stretch it out doing yoga or with a massage ball it goes away (hurts doing it mind). 

[Stevo985]

13 hours ago, El Zen said:

The soreness is probably just your muscles not being used to the lift. I always experience soreness after longer breaks (of which there have been quite a few over the past year or so, because covid.) You should be able to tell if it’s «just» soreness, or acute pain. Acute pain = injury and you shouldn’t lift before you have checked it out (but stay active!) 

If you’re worried about form (and you should, it’s really important) either ask an experienced fellow gym rat, or find a good video online and then (I know!) film yourself lifting. I film myself lifting frequently to check my form. I feel like a tit, but it helps me avoid injuries and helps me lift better. 
 

@MCU

Yeah this.

Aching is probably fine. Actual pain could be an injury.

[KenjiOgiwara]

Well our gyms are finally opening next week. I'm pretty bloody hyped tbh. I was at the peak fitness of my life in the end of 2019. Then I got mono and a bunch of other illnesses, injuries and bullshit while covid happened and lock down took place. So project gettingbackintoshapelike2019 starts this week on Wednesday. 

So pretty much 12 months without lifting and my body is like half the size it used to be. While I'm excited about starting up, I'm also nervous about how I will regain all that muscle. I've packed it on during my 20s, and now being 37 I just don't know if I have it in me. 

I bet it will be DOMS out of this world the first few weeks though haha. 

Think I'm gonna focus on deadlift, squats, benchpress, lateral raise, bicep curls, hangups, rowing and maybe french press. God I hope I can regain some size without too much eating. 

[El Zen]

2 hours ago, KenjiOgiwara said:

Think I'm gonna focus on deadlift, squats, benchpress, lateral raise, bicep curls, hangups, rowing and maybe french press. God I hope I can regain some size without too much eating. 

Hey, nothing wrong with a coffee break but maybe be a little less posh about it and get one from the machine? 

Seriously, though, good luck. Mine’s been open a couple of weeks now and I’ve been doing four sessions per week. Feels great, a little (expected) soreness notwithstanding. 

The eating thing is, and will always be, an issue for me, as I don’t want to risk adding bodyfat. I want to build muscle and stay lean, and I probably worry too much about the staying lean part to build muscle very effectively. 

[KenjiOgiwara]

I think the biggest muscle mass loss have been the pecs and deltoids tbh. I look plain skinny atm.

[Rds1983]

3 hours ago, El Zen said:

Hey, nothing wrong with a coffee break but maybe be a little less posh about it and get one from the machine? 

Seriously, though, good luck. Mine’s been open a couple of weeks now and I’ve been doing four sessions per week. Feels great, a little (expected) soreness notwithstanding. 

The eating thing is, and will always be, an issue for me, as I don’t want to risk adding bodyfat. I want to build muscle and stay lean, and I probably worry too much about the staying lean part to build muscle very effectively. 

I'll be honest I had to have a quick Google to see what French Press was. I think it's been about 10 years since I heard it called that and not skull crushers or lying triceps extension.