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 Post subject: Re: Weightlifting/exercise thread
PostPosted: Fri Sep 10, 2021 9:57 am 


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Location: Brooklyn NY
Currently the months of the year I work (Sept - June) I work out at work. Have I mentioned I'm the PE guy? :)

Tuesday through Friday are my work days. Up at five, in office at seven. Stretch, warm ups, and work sets and I'm finished before the kids are in. Monday since it's a rest day I go in later.

We have an excellent set up and I can do everything I do at work. Floor and walls? Yup. A lot of aerobic steppers that I've fashioned into a dip station with parallettes? Yup.

We even have a monkey bar set up with two volleyball polls, a six foot section of monkey bars, and a 2x4. One end of the bars anchors into the 2x4 and the other into the wall. It brings the playground inside.

We built something similar for the kids. We tested it. Totally safe. Administration didn't like the blisters.

In a pinch I can hang from the basketball backboard anchors too.

If I'm off I can do most of this at home except the dips, horizontal pull ups, and flag work. Parks and scaffolding take care of that!

Last day of cycle. Bridges, dips, hands, and some flag work. Broke through on archers yesterday - two sets of 13 on both sides. Getting closer..
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 Post subject: Re: Weightlifting/exercise thread
PostPosted: Fri Sep 10, 2021 1:49 pm 



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Stevens, that sounds like paradise. Sounds like you get a lot of bodyweight work in throughout the day(?). I've found that's the best way to excel in those exercises, to sink in as much volume as you can from morning to night without straining/overexerting yourself of course (there's a balance). I'm blessed to wfh so I can exercise in my meagre garage-gym. It makes a tremendous difference, the all-day routine. My endurance and my speed of advancement have made my traditional gym-bro buddies confused and jealous :D

Congrats on your archers! Hopefully you can move up into your next progression soon.

Randorama, looking forward to the update. Every little bit of self-reporting keeps the group consistent w their own goals.


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 Post subject: Re: Weightlifting/exercise thread
PostPosted: Fri Sep 10, 2021 7:46 pm 


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Haha. Yeah, now that you mention it, it kind of is!

We put the monkey bars up this morning and since there are still no indoor classes for the time being they're staying up. All year.

Kind of psyched too cause I think I can make a fair bit of progress on press flags this year. Made some headway with the press two or three years ago, but had to shelve it.

As far as volume - I will generally stick with high intensity, low sets. Most things I do two sets, but for squats and bridges one is enough.

That said I've found volume is excellent if I plateau and just can't seem to add any more reps. I'll do lots of sub max sets. Not necessarily throughout the day, but I've had results with that approach too.

If I keep running into a wall of ten reps Ill cut back to say seven and then do a set of seven every 15 minutes until I'm spent. Instead of two sets of ten I wind up with six or seven sets of seven. 20 vs. 40+ is a big difference: )
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 Post subject: Re: Weightlifting/exercise thread
PostPosted: Fri Sep 10, 2021 8:38 pm 


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Since my last post, I have finally achieved my goal over the past month or so, breaking the 30-minute mark for the 5k race. I haven't been able to do that since I was in high school. Pretty gratifying that I am trending towards my teenage athleticism, vs the opposite.

First time was on an unbearably hot and humid morning (85f for us yanks), clocking in at 29:50. The next time, last Saturday, was much much cooler and enjoyable, and I worked down to 29:20. Is even breaking 29 minutes possible?

When I was in high school I could apparently run these three-mile races in 21-24 minutes. Coincidentally, my former teammate and team captain from high school was there, now coaching his own group of kids. He was a star runner back in the day, able to run a mile in less than 5 minutes at his fastest. Despite being in his early 30s, he has only slowed down a -little- bit, running the 5 kilometer course in 16:00 flat. :oops:
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 Post subject: Re: Weightlifting/exercise thread
PostPosted: Sat Sep 11, 2021 1:55 am 



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I have a gym right next to my building, but they are renovating so I am training outdoors.

This means that I am switching weights with fixed-seat rowing (...OK, not a perfect switch), and spinning bicycle with running. Once the gym opens, I will probably go rowing at least once per week anyway.

This week I have tested a few exercises:

1. Archer push-ups (2x2x10);
2. Towel pull-ups (2x2x2, one arm being in the one-arm pull-up position but holding to a towel);
3. Decline push-ups (on an espalier, and I can do 1-2 at roughly 90 degrees! 4x15 at 45 degrees, as an indication).
4. One-leg press (4x4x15: I am using a machine that allows me to push my own weight).

For archers, I *believe* that my form is quite good, and that starting at 10 reps is the way to go: I probably have 12 in the tank, but I would be knackered (and off form) if I would try them.

Form: pushing hand goes near the matching nipple and pushes until the arm is straight, archer hand points to the side, the arm is as extended as possible, remains extended during the movement, etc.

Decline push-ups: hands on the floor, feet climb the espalier one bar at a time, arms slowly get closer to espalier to reach a properly aligned back, I do the push-ups when I reach the right angle (i.e. arms can move vertically).

Coach Steve, am I on the right track?

I have also tried levers, dead hang ons and various other grip exercises, to get an idea of what I should improve in my one-arm quests.

Recovering form and angle for the V-sits, and tried a 4x10 leg raise session with leg as 75 degress or so. All relatively good, but grip when handling horizontal bars must improve (!).

At the gym, I practice dips wih weights. Outdoors, I can use this bad-ass set of parallel bars at the nearby track'n'field/basketball court.

At 2 metres height, the initial and final movements are akin to muscle-ups: grab bars over your head, swing a bit, push swiftly! Go up, do dips, go down, try not to feel like someone tried to rip your arms off.

I am doing dips with slightly negative ROMs (4x15): I go a bit deeper than 90 degrees (tricky: an incorrect movement may hurt the back).

I am spending 2-3 seconds in each resting position to create as much as tension as possible. OK, during the last series my rotor cuffs were screaming, but I wasn't risking failure.

I am also following the GTG method: "Grease The Groove", which is Pavel Tsatsouline's label for practicing an exercise throughout the day. When possible, I do push ups (diamond grip!) with the waifu as a weight. Yesterday I completed 4 reps without shaking and maintaining form.

I am definitely feeling the switch to more intense exercises: the chest and in general the upper core muscles are slightly sore (first week after holidays!) but tension and mass are DEFINITELY building up.
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 Post subject: Re: Weightlifting/exercise thread
PostPosted: Sat Sep 11, 2021 1:53 pm 


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Randorama wrote:


This week I have tested a few exercises:

1. Archer push-ups (2x2x10);
2. Towel pull-ups (2x2x2, one arm being in the one-arm pull-up position but holding to a towel);
3. Decline push-ups (on an espalier, and I can do 1-2 at roughly 90 degrees! 4x15 at 45 degrees, as an indication).
4. One-leg press (4x4x15: I am using a machine that allows me to push my own weight).

For archers, I *believe* that my form is quite good, and that starting at 10 reps is the way to go: I probably have 12 in the tank, but I would be knackered (and off form) if I would try them.

Form: pushing hand goes near the matching nipple and pushes until the arm is straight, archer hand points to the side, the arm is as extended as possible, remains extended during the movement, etc.

Decline push-ups: hands on the floor, feet climb the espalier one bar at a time, arms slowly get closer to espalier to reach a properly aligned back, I do the push-ups when I reach the right angle (i.e. arms can move vertically).

Coach Steve, am I on the right track?

I have also tried levers, dead hang ons and various other grip exercises, to get an idea of what I should improve in my one-arm quests.

Recovering form and angle for the V-sits, and tried a 4x10 leg raise session with leg as 75 degress or so. All relatively good, but grip when handling horizontal bars must improve (!).

At the gym, I practice dips wih weights. Outdoors, I can use this bad-ass set of parallel bars at the nearby track'n'field/basketball court.

At 2 metres height, the initial and final movements are akin to muscle-ups: grab bars over your head, swing a bit, push swiftly! Go up, do dips, go down, try not to feel like someone tried to rip your arms off.

I am doing dips with slightly negative ROMs (4x15): I go a bit deeper than 90 degrees (tricky: an incorrect movement may hurt the back).

I am spending 2-3 seconds in each resting position to create as much as tension as possible. OK, during the last series my rotor cuffs were screaming, but I wasn't risking failure.

I am also following the GTG method: "Grease The Groove", which is Pavel Tsatsouline's label for practicing an exercise throughout the day. When possible, I do push ups (diamond grip!) with the waifu as a weight. Yesterday I completed 4 reps without shaking and maintaining form.

I am definitely feeling the switch to more intense exercises: the chest and in general the upper core muscles are slightly sore (first week after holidays!) but tension and mass are DEFINITELY building up.


Your numbers look good.

- Archers. Yeah I like hand/thumb to nipple as well, it's pretty comfortable. You may have to swivel your hips in whichever direction you are moving and that is OK. Just don't break in your hips. Keep tight through your core.

- Declines. Wow that's great you can do them at 90, but go back to 45. You'll get stronger faster and less orthopedic stress. Strength is funny like that: ), but it makes sense.

- Dips. One of the things I FUCKING LOVE about doing them at my jerry rigged dip station is the aerobic steppers give me something to put my legs against so it makes stabilization much easier. Which allows me to go below 90 safely. You can always reduce your ROM slightly until you feel stronger and then increase again.

Make sure you're getting enough rest! I'm a big fan of 7 - 8 hours at night and a 30 - 45 minute nap most days if I can sneak one in.

I felt really strong yesterday morning. Dips and horizontal pulls felt easy. Felt good to bridge too. Finished with some flag work and finger push ups. When I started the wall version it was pretty easy. When I moved to inclines they were really hard. After that the rest of the steps were easier. At one point I tried diamonds but it feels really uncomfortable so I just stick with the regular ones now.
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 Post subject: Re: Weightlifting/exercise thread
PostPosted: Sat Sep 11, 2021 7:18 pm 


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EmperorIng wrote:
Since my last post, I have finally achieved my goal over the past month or so, breaking the 30-minute mark for the 5k race. I haven't been able to do that since I was in high school. Pretty gratifying that I am trending towards my teenage athleticism, vs the opposite.


Contrats! Feels good when you're an old fucker and you do shit the kids do, doesn't it? You can imagine my feeling at the age of 27 or so when I started running 5k. As a 6'3" 252lb offensive tackle I could not do that in high school. And as a cigarette smoking party animal through college and beyond, I could still not do that. I got up to 8 miles twice a week for a while (was doing 7 last month) before the knees get pissed off. I'll take that at 46.

Quote:
First time was on an unbearably hot and humid morning (85f for us yanks),


True Chicagoan. :) I've moaned about it here a lot, but once more won't kill anyone. I used to jog twice a week around 16:00 or 17:00 in Yoyogi Park. I love that place - solved many work and life problems there. But in the summer it was fucking Dagobah. Usually didn't get too much higher than the low 90s but is consistently 70-80% humidity in July & August, and very likely raining in June. Brutal. Actually I think you're supposed to check the dew point to measure how horrible weather is. I think the red on that chart means "oppressive". And I never figured this out but winter is dry as a bone - like, cracks in my hands if I don't moisturize... with the Pacific Ocean right there.

Quote:
When I was in high school I could apparently run these three-mile races in 21-24 minutes. Coincidentally, my former teammate and team captain from high school was there, now coaching his own group of kids. He was a star runner back in the day, able to run a mile in less than 5 minutes at his fastest. Despite being in his early 30s, he has only slowed down a -little- bit, running the 5 kilometer course in 16:00 flat. :oops:


As per before I was an offensive lineman. Wore weight okay in high school but then first year of college I went soft. Real soft. Yikes. 2nd year I lost all of it and then some.


Soooo, anywho, I went to the Renegade Burn last week and it was all that and more. Don't listen to bullshit from the Pershing County Sherrif's office. He's pissed he didn't get his cut this year. I definitely could not keep my diet up out there, and obviously, exercise is a tricky one (although burning calories is easy). So I was concerned with what little visible gains I've made in the last 6 weeks would be wiped clean, but that was not the case. That week was my deload week -- I did my entire M-F weight schedule on Sunday through Tuesday, but at about 60% of my usual intensity. In otherwords, just went through the motions. Then, Wednesday through Monday, raged in the desert. I haven't weighed in yet but staring at myself in the mirror, I look basically the same as when I left, but with a sun tan. It's notoriously easy to lose weight out there, as getting food down is tricky in the face of pounding water non-stop... and of course this year having to shit in a bucket wasn't making anyone eager to fill their bellies. :)

So, started a new cycle. Same muscle groups... swapping out about 1/3 to 1/2 of the lifts to introduce some confusion to the muscles. I have some travel coming up. I've told my hosts I need a gym and they all say no problem, so hopefully I can keep riding the wave. Not sending any nudes out yet though.
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 Post subject: Re: Weightlifting/exercise thread
PostPosted: Sun Sep 12, 2021 3:15 am 



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Posts: 3213
GaijinPunch wrote:
I have some travel coming up. I've told my hosts I need a gym and they all say no problem, so hopefully I can keep riding the wave.


Great stuff! Training while travelling is one of the great pleasures of life. If you can run around the places you are going to visit, it would be perfect.

Quote:
Not sending any nudes out yet though.


:| :cry:

...Also guys, you need to try out the higher 90's (F) and lower 100's, plus 90% humidity, to feel pure oppression. The converse also holds true: anything lower than -5 C (20's or lower?) and dry will make your soul crack. If you complete *anything* in those kinds of conditions, outdoors, you have earned a "will of steel" badge.

Highly suggested to everyone, because a "will of steel" is always useful in life.

Steve, on a (more) serious note:

- Archers: do they get more difficult if I start using objects to elevate my supporting hand? I am trying to think ahead, wrt to progression. For the moment, I feel that hips can remain stable.

- Declines: roger that. It was fun to go fully vertical and complete a pair of reps without falling, but at 45 degrees I was clearly getting the maximal tension effect and my muscles and back were not screaming (eh!).

This is my new favourite exercise, indeed.

- Dips: form is (should be) good and legs are stable.

The bars should be built according to gymnastics standards, which means that the width is relatively narrow (43 centimetres/ 16 inches?). It's one of those measurements that force practitioners to have good form, or else.

I get the feeling that if my form is not perfect, then ROM increases are simply impossible - I wouldn't fit within the space between the bars.

Sleep: I usually do 7 h + 15-20' power naps after lunch (I have a sofa in the office). More time would be difficult - I do not need much rest unless I train (...and unless I completely avoid caffeine).

The power nap is a bliss - I do not even really fall asleep: the body "falls silent", my mind remains vaguely active (basically, I daydream), but I recover 5-6 hours of efficient work if only because I am fully refreshed.
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 Post subject: Re: Weightlifting/exercise thread
PostPosted: Sun Sep 12, 2021 1:49 pm 


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Randorama wrote:
GaijinPunch wrote:
I have some travel coming up. I've told my hosts I need a gym and they all say no problem, so hopefully I can keep riding the wave.


Great stuff! Training while travelling is one of the great pleasures of life. If you can run around the places you are going to visit, it would be perfect.

Quote:
Not sending any nudes out yet though.


:| :cry:

...Also guys, you need to try out the higher 90's (F) and lower 100's, plus 90% humidity, to feel pure oppression. The converse also holds true: anything lower than -5 C (20's or lower?) and dry will make your soul crack. If you complete *anything* in those kinds of conditions, outdoors, you have earned a "will of steel" badge.

Highly suggested to everyone, because a "will of steel" is always useful in life.

Steve, on a (more) serious note:

- Archers: do they get more difficult if I start using objects to elevate my supporting hand? I am trying to think ahead, wrt to progression. For the moment, I feel that hips can remain stable.

- Declines: roger that. It was fun to go fully vertical and complete a pair of reps without falling, but at 45 degrees I was clearly getting the maximal tension effect and my muscles and back were not screaming (eh!).

This is my new favourite exercise, indeed.

- Dips: form is (should be) good and legs are stable.

The bars should be built according to gymnastics standards, which means that the width is relatively narrow (43 centimetres/ 16 inches?). It's one of those measurements that force practitioners to have good form, or else.

I get the feeling that if my form is not perfect, then ROM increases are simply impossible - I wouldn't fit within the space between the bars.

Sleep: I usually do 7 h + 15-20' power naps after lunch (I have a sofa in the office). More time would be difficult - I do not need much rest unless I train (...and unless I completely avoid caffeine).

The power nap is a bliss - I do not even really fall asleep: the body "falls silent", my mind remains vaguely active (basically, I daydream), but I recover 5-6 hours of efficient work if only because I am fully refreshed.


https://farran.abwe.org/convict-conditioning.html

When you get to level 9 - Lever Push Ups (scroll down just a little) you'll see it is performed with a basketball. I went from a basketball, to a foam roller, parallette, ground.

So to answer your question raising your straight arm/support hand will make the exercise easier.

The progression from archers is sliding one arm push ups which you can see here at about :40 seconds:

https://www.youtube.com/watch?v=6bXV576zK08

That said plenty of people have gone from archers to one arm, I won't be one of them though. Definitely going to stop at sliding one arms first.

They're interesting. I've seen them done with the sliding arm going out to the side like archers, to the front, and diagonally. I need to spend more time with them.
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 Post subject: Re: Weightlifting/exercise thread
PostPosted: Sun Sep 12, 2021 3:25 pm 


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Sooooo....

I actually weigh less now than when I adopted this program. 188 yesterday, after a swim even. I was 191 a week or two before. I've not been doing as much cardio either, for various reasons. I can see and feel the difference, and I am definitely able to lift more weight across the board compared to when I started so I know it's "working". Anywho, my thoughts as to why:

- Noob dreamzone of gain muscle and burn fat simultaneously. This seems the most unlikely. I was pretty active through quarantine. Lots of cardio, and a decent amount of weight lifting, albeit limited variations. However, the lifting was definitely only moderately challenging at best, and now it's quite challenging. Anyway, I understand this phenomenon is only present when you go from zero to something. I wasn't at zero and haven't been for at least 15 years.

- Residual effects of a cardio-based workout still lingering? I'm kind of pulling this out of my ass. I've always felt it takes my body weeks to actually get the benefits of any type of physical activity. Could my body still be reacting to a cardio-centric workout from 6 weeks prior? I've had no other big changes - still working from home, still a very boring existence in Silicon Valley.

- Due to my lanky ass body, I'm actually doing cardio. This seems to carry some weight (pun intended) especially when considering single arm/leg lifts with a long range of motion. I'm 189cm (6'3" in freedom units). When I do 3 x 10 Bulgarian split squats, I am absolutely sucking wind. The mask I'm required to wear does not help. Now that I've raised the weight a bit, I have to do a 30-60 second break between each leg. Lunges, etc. are very similar. Arms, not so much but a little. Is this a crazy notion?

That's all I got. I'll keep measuring and see where I go. I am eating substantially more food though. Before I was on a solid 3 meal a day schedule with a snack in there, but my lunch was almost always an amazing salad: (Spinach, basil, tomatoes, cucumber, olives, pine nuts, some kick ass olive oil shipped directly from Greece, and a splash of vinegar). Dinner I'd have something like a beyond burger or other "hearty" plant-based meal with a salad. Now, I aim to have 4 meals a day w/ 40g of protein. Loads of eggs, facon, plant-based burgers, Lentils not enough but at least once a week. I feel like it's an extra 1000 calories a day. :?
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 Post subject: Re: Weightlifting/exercise thread
PostPosted: Mon Sep 13, 2021 10:38 am 


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Jeez. I wish I was hungry enough to eat four times a day. Little jealous.

Fasted since 4pm yesterday and will eat around 7 tonight. In another week or two I'll revisit extending it till Tuesday around noon.

GP I believe the best thing a human can do for their health is maximize the amount of muscle tissue they have. Exercise physiology is not my strong suit though. The weight could be a whole host of things - changes in diet, adaptation to something new in your program.

There is something referred to as epoc or excess post o2 consumption:

https://www.google.com/search?q=how+lon ... -srp.0.0l3

But my understanding if basic at best and it only seems to last a few days.

Have you been doing any inverted work?
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 Post subject: Re: Weightlifting/exercise thread
PostPosted: Mon Sep 13, 2021 2:16 pm 


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I will check that out. Cheers.

My routine hasn't changed much from before. Nothing inverted except for the occasional left-hand inverted when I'm bored. :lol: :lol: . It's mainly just lifting. Some body weight stuff (dips, pull ups, chinups) all with very light weight added (about 5 lbs). I'm doing generally 3 sets of 10 for weights for three weeks. If I can increase a couple of pounds for any set, I do. I then raise again (10-15% or so) and do 3 sets of 8. Rest, back to 3 x 10 at hopefully the same weight as 3 x 8, but there are adjustments. I swim twice a week without fail (3000 yards) and I have some 30 minute bike rides on some of the weight days. Until a week or two ago I was jogging 7 miles twice a week but that has taken a hit for a couple of reasons... one fatigue from gym. :)

I definitely could have just put on extra Covid fat that is going away now. I'd like to think I didn't have too much b/c I was exercising through the pandemic, but truth be told, one 45 minute workout a day isn't close to what I was burning before: an admittedly better/longer workout, 2.5 mile ride to work each way, walking around an office, and probably doing some more movement somewhere else.

Also, the whole desert thing for 5 days could have had a way bigger effect than I thought. I drank a ton of beers though so I suspected I'd come back softer.

EDIT: I was doing HIIT a while back (when I first repatriated). Went pretty well and considering doing it again as an hour on a treadmill is starting to kick the shit out of me.
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Last edited by GaijinPunch on Tue Sep 14, 2021 2:41 pm, edited 1 time in total.

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 Post subject: Re: Weightlifting/exercise thread
PostPosted: Tue Sep 14, 2021 2:24 pm 



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Rib healed. Back to the rings (dips, chin ups, pushups, holds, rows, stcs), timed isometrics, and kettlebell walks.

I skipped about 1/2 of my cardio volume last week because of birthdays/weddings/ribs, plus adding in all the decadent meals and treats. Last night at boxing club was rough, but I got through it in one piece. I guess I needed a reminder / humbling :lol:

is it considered bad form to share workout tracks / albums? Scold me if so, or don't.

https://youtu.be/4q_olgmmvdE


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 Post subject: Re: Weightlifting/exercise thread
PostPosted: Tue Sep 14, 2021 2:43 pm 


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Having given up all meat except fish (and eating very little of that TBH) has made my falls off the wagon a bit more bearable I feel. Now that I need excess protein it requires a lot of creativity (and sadly repetition). But I don't have the problem of going to someone's BBQ and eating enough ribs to destroy me for a few days. Mac 'n Cheese and Doritos? Sure but I keep that to a minimum. :)

Good track, btw. A bit harder than what I usually listen to but sounded good. I made a mix of some tech house I bought off beatport recently. Not sure if anyone digs that shit here but I could post it somewhere.
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 Post subject: Re: Weightlifting/exercise thread
PostPosted: Tue Sep 14, 2021 3:47 pm 



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Steve: I am having problems with the "convict" link (random censored link? Bah), but yes, I have started with archers on the ground, as I was finding supports too easy.

I am *definitely* going with sliding one arms, as I definitely need to work more on the small details (tight hips, tucked elbow, etc.). I always need extra time on form. The variants you mention, I know them to be important in gymnastics for stability/strength on floor and (probably?) other specialties.

Decline push-ups may be the first exercise I max out (i.e. bring to 20, very intense).

I am considering switching to the...garbage bin, as placing my feet on the espalier bars means using a very tiny surface for support and the lower body tension is a bit overwhelming, now.

I may switch to the bin, get used to the tension by e.g. crossing my feet and then max out the reps, and then move back to the espalier.

DDDP: Ah! I have become a great fan of silence these days; I hit the gym on early mornings just to avoid lame stuff on the radio, too :wink:

I do believe that using music to time practice (e.g. "play this song during pull-ups") is a great help to keep a brisk pace, though (and less boring than looking at a stop watch, of course).

GP: How on Earth can you eat Doritos and Mac'n Cheese...The "junkiest/most processed" I can handle these days are ice-creams (once in a blue moon), and pastry for breakfast.

Anyway, just to have fun with food: quail eggs are little protein bombs, and you can never go wrong with Quinoa (protein atomic bombs!) and chick peas.

I mix Quinoa with rice, as the waifu adores it (...Quinoa is otherwise really bland).

Quail eggs, I suspect, are a Chinese/asian thing, but if you can buy them, you can double your proteins with half the volume (one small quail egg=2 normal eggs worth of proteins).

Chick Peas, for me, are the equivalent of Monty Python's spam: I'd put them in just about everything, and prepare my own hummous at home, to spread over...well, everything (OK, not Moon Cakes. Yet!).

Btw: how are you guys handling coffee & tea, at our respectable ages?
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 Post subject: Re: Weightlifting/exercise thread
PostPosted: Tue Sep 14, 2021 5:19 pm 



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GaijinPunch wrote:
Having given up all meat except fish (and eating very little of that TBH) has made my falls off the wagon a bit more bearable I feel. Now that I need excess protein it requires a lot of creativity (and sadly repetition). But I don't have the problem of going to someone's BBQ and eating enough ribs to destroy me for a few days. Mac 'n Cheese and Doritos? Sure but I keep that to a minimum. :)

Good track, btw. A bit harder than what I usually listen to but sounded good. I made a mix of some tech house I bought off beatport recently. Not sure if anyone digs that shit here but I could post it somewhere.

Post it man! I'm trapped in front of a computer for 10hrs a day so I'm cycling through hours of music every week. I'll give it a listen.

If you are "avoiding meat" but not full vegan, add milk kefir. Adds its own protein, but also (greatly) improves your ability to digest. Doubly true for plant-based protein which is harder for the body to digest. Hence, why many cultures have fermented their soy, wheat, fibrous leafy greens, root veg, etc prior to consumption. I think improving gut health is a better choice for 90% of people instead of pumping pre-workout and hitting 100+ g of protein per day. It begs the question how much of that is simply pooped back out instead of digested. Better to first "make the most" of the protein you're already eating instead of pearl-clutching over 10 grams here, 20 grams there (not that you are doing so), which also adds more calories that you have to incorporate into your overall diet schema.

Randorama wrote:
DDDP: Ah! I have become a great fan of silence these days; I hit the gym on early mornings just to avoid lame stuff on the radio, too :wink:

I do believe that using music to time practice (e.g. "play this song during pull-ups") is a great help to keep a brisk pace, though (and less boring than looking at a stop watch, of course).

For sure. I like to use songs as a loose timer since I never have the ambition to set a stopwatch, except sometimes prior to a jog (just to see how i'm doing).

Randorama wrote:
Btw: how are you guys handling coffee & tea, at our respectable ages?

A few mugs of loose leaf tea each morning. Cutoff at ~10am since the caffeine will be (mostly) gone by bedtime. I also mix in my poor man's preworkout (raw cacao powder, Vit c powder, ashaganda, unflavored beef gelatin) to get that into the system.


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 Post subject: Re: Weightlifting/exercise thread
PostPosted: Tue Sep 14, 2021 5:36 pm 


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Quote:
GP: How on Earth can you eat Doritos and Mac'n Cheese...The "junkiest/most processed" I can handle these days are ice-creams (once in a blue moon), and pastry for breakfast.


Doritos are my Achilles heel. Remember, I was a fat kid for the most part growing up. I only eat them once in a blue moon - most definitely a guilty pleasure. I don't eat much Mac 'n Cheese but in the midwest, it is made to perfection. It's so fucking heavy I almost never get it, since it's a side, but god damn when I do...!!!!

Quote:
Post it man! I'm trapped in front of a computer for 10hrs a day so I'm cycling through hours of music every week. I'll give it a listen.


Aight. I'll post it on some site tonight. I figure I should put it on Mixcloud at some point but this way, you can have it in 320kbps goodness and not waste your data in the gym.

Quote:
If you are "avoiding meat" but not full vegan, add milk kefir. Adds its own protein, but also (greatly) improves your ability to digest.


I've been a pescatarian since before that was a word (seriously), although I'm not quite pescapescatarian. I just can't handle milk... never could. I do eat a fair share of yogurt though. Tried Oikos which does have added protein, mainly b/c it was dirt fucking cheap at Costco. Pretty meh, but edible. I doubt I'll get it again. Plain jane Greek + nuts, fruit, and honey just can't be beat. I eat pretty healthy by just about any standards. By American standards I'm probably in the top 95 percentile. Although the higher protein has meant my vegetables have taken a hit due to space. I am trying to fix that.


Coffee: Still love coffee, but lately I've cut it down to 1, maybe 2 cups a day. I was a solid 3 for ages, but once I started jogging in the park with all the crack heads, going to the toilet that only sometimes worked there was not really desirable, and I have no problems pissing on a tree, but it's pretty crowded and didn't seem cool.
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 Post subject: Re: Weightlifting/exercise thread
PostPosted: Wed Sep 15, 2021 6:13 am 


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Here you go

A lot of stuff from All Day I Dream... a few from Kompakt, etc...
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 Post subject: Re: Weightlifting/exercise thread
PostPosted: Wed Sep 15, 2021 9:02 am 



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Sounds like your nutrition is ON POINT GaijinPunch.

Thanks for dropping the link. Just rolled outta bed and logged into work, so this'll be perfect.


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 Post subject: Re: Weightlifting/exercise thread
PostPosted: Wed Sep 15, 2021 9:57 am 


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Damn homey. I thought I got an early start. You always up that early?

I feel the first 4 hours of my day are my most productive. I'm up at 5. I'm eating at work today so I spent about 30 minutes cutting some lettuce, cucumber, and red pepper. Ill toss a little salt on it and some avocado, probably eat around noon.

Then I fill my two water bottles, they're a liter and a half each (It's hot and gross at work), with a counter top reverse osmosis filter. Great purchase btw.

Fasted 27 hours Sunday to Monday and about 20 Monday into Tuesday. Still toying with pushing Sunday's fast into Tuesday. Think I will at some point.

Coffee - Cold brew it at home, have for like a decade now. Ill do two ounces in the morning and by 6:15 or so no more caffeine for the day.

Leg day! Stay strong farm.
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 Post subject: Re: Weightlifting/exercise thread
PostPosted: Wed Sep 15, 2021 12:47 pm 



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I'm up at 5am too (EDT) but wfh eliminates 95% of the driving and prep. I'm very blessed and grateful for that. Plus my gym stuff is hanging in my garage-office, so I'm getting a few reps of something invigorating while the tea-water boils. I've toyed w the idea of putting a spare crt + shmup setup out here but it would be too distracting.

Nicely done on the fast by the way! Keep up that patient consistency. What is on the docket for leg day? Do you primarily use machines or plates or what? My bodybuilding buddy follows the more traditional "muscle group day" method and when we do leg days together... it's killer. I admit I'm a bit out of my element compared to you guys; you all seem to keep meticulous track of your progress, goals, expected outcome etc and I can barely be arsed to write the day's "big lifts" on my whiteboard (divided into 7 columns / 7 days) :lol:

EDIT: oh thanks again for the mix GaijinPunch. It was good house. Relaxed and upbeat with the proper amount of "hooks" to pull my ear back into it throughout the mix.


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 Post subject: Re: Weightlifting/exercise thread
PostPosted: Wed Sep 15, 2021 3:58 pm 



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GP:

I admit that these days I struggle to eat anything processed. I mean, imagine that you eat chips/crisps and you only feel the actual chemical ingredients in them, and not the flavour they should form on your tongue...

Mac'n Cheese should be cultural heresy for me ("yank food!"), but then again there are plenty of similar dishes in Italy and central Europe (something similar in Italian cuisine is "timballo", I think).

Never digested them, and to be honest I would also struggle with the lightest lasagne variants. My grandma at some point was despairing about my attachment to my roots, or something.

Certainly, once in a blue moon sounds consequence-free, with the diet you follow (I mean, I still eat chips).

DDDP: I actually have a weekly schedule for everything, but for training it really boils down to "daily schedule, x5 (i.e. Monday to Friday), and then x23 (i.e. a semester, as i worked in Academia)".

You can have a well-oiled weekly routine and then you can add weeks, months and even years as the next steps of planning (...and at work I use similar planning principles, so it all adds up).

Schedules are in a sense a form of freedom: you decide what to do, what goals to reach, etc. and then you execute the plan. No need to check what to do next means that you can enjoy the scenery along the ride :wink:

The Coffee rant:

I am usually up at 7.30, drink scented black tea with danish pastry/biscuits/a carb source of vegetable fat as a breakfast (I struggle to absorb fats, otherwise).

By 8.30, I have a cup of Italian espresso ("short black"?), so it's 6 grams or so (1/4 oz, more or less) with, uh, 50 cl of water (or 30? Whatever the size is).

Force of habit, but I guess that they would shred my passport if I would stop drinking coffee. I already eat pasta once per week only, so I must be on a "suspects" list or something....

I have another cup of tea at 10/10.30: Pu'er/Pu'erh, which is a Chinese variety from the eponymous city.

This could be described as the tea for coffee drinkers, as it is strong and has a musty flavour. It should be a Chinese variant of Assam tea, and it is "almost-black", strength-wise. I train after this, usually.

I work from home on mornings, and go to the office in the afternoons 2-3 times per week (meetings, use of specific software, projects on the cloud...).

I have another espresso/short black after lunch, and two more "yellow" and "green" tea cups (depends on mood) within 5 pm. So, I'd say that I total 12 grams of coffee (more or less), and another 10 grams of tea.

N.B.: I am pretty sure that "yellow" is a fake label for the variety I drink, which is a fruitier, stronger version of green tea. Yellow tea is supposed to be VERY rare.

I usually sleep at 12.30, as 7 hours serve me well for the night, but the last 20-30 minutes of the day I rest on the bed, in the dark, usually screen-reading or writing zany stuff like this post.
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 Post subject: Re: Weightlifting/exercise thread
PostPosted: Wed Sep 15, 2021 5:55 pm 


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I guess I could join in, since I've been begun doing weightlifting. I started two years ago doing gradually larger weights on dumbbells at home (max 27lb / 12,5kg), and then pandemic happened. After my second shot, I went to a local gym and planned up a training program with a professional. Been doing it for 6 weeks, 2-3 times a week, and here's where my training program currently is:

Leg press 220lb
Prone leg curl 50lb
Leg extension 50lb
Pullover 95lb
Combound row 80lb
Vertical chest 80lb
Overhead press 55lb
Abdominal 100lb

All done 2 x 15reps. I could put more, but I decided to keep it very safe and careful. Some people mentioned that the leg extension is dangerous to knees. True, if you extend them to the full. The trick is to keep them always slightly bent, at least that's what the training instructor told me and I chose to believe him.
After that, I go for three sets of dumbbells (27lb kg for bicep curl, 33lb for shoulder press and 44lb for bench press), all 3 x 7

Then 2-3 times a week I run, 6-7 km / 3.5-4.5 miles including long patch of stairs on a hill, and take three hera protein shakes per day. I also keep food diary, and make sure I eat 500kcal less than I need every day but no more or less. Also some extra vitamins/magnesium/zinc based on the data on my food diary.

It has worked well so far, I can run longer without getting exhausted, lift more, and the composition of my body has been making steady progress. I am progressing very slow, but it's fine since at age of 47 I am trying to avoid injuries. I only exercise and lift enough to get "sweaty" but not so that it is painful. When I was 30, I did Hapkido (got blue belt), but I no longer feel comfortable doing flying kicks with 102kg / 224lb body weight.. :lol:


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 Post subject: Re: Weightlifting/exercise thread
PostPosted: Wed Sep 15, 2021 9:10 pm 


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DDDP wrote:
I'm up at 5am too (EDT) but wfh eliminates 95% of the driving and prep. I'm very blessed and grateful for that. Plus my gym stuff is hanging in my garage-office, so I'm getting a few reps of something invigorating while the tea-water boils. I've toyed w the idea of putting a spare crt + shmup setup out here but it would be too distracting.

Nicely done on the fast by the way! Keep up that patient consistency. What is on the docket for leg day? Do you primarily use machines or plates or what? My bodybuilding buddy follows the more traditional "muscle group day" method and when we do leg days together... it's killer. I admit I'm a bit out of my element compared to you guys; you all seem to keep meticulous track of your progress, goals, expected outcome etc and I can barely be arsed to write the day's "big lifts" on my whiteboard (divided into 7 columns / 7 days) :lol:

EDIT: oh thanks again for the mix GaijinPunch. It was good house. Relaxed and upbeat with the proper amount of "hooks" to pull my ear back into it throughout the mix.


Leg day is very simple! Pistol Squats. One set each side. +1 rep for progressive overload. When I get around 12 -13 I'll increase the depth about an inch.
For about a year I was doing them with a base that was 13 inches from the floor, I cut that to 12 about a month ago. I stayed at that depth cause it as working at the time and I wasn't seeing the rush to move on. It allowed me to really hone my technique, which admittedly I am still doing.
Did 11 on each side today. Funny thing is even though the base (which is a plyo box and some books) is 12 inches off the floor my ROM on them is >95%. I'm really not far off from resting at the bottom, but naturally I lack the ankle mobility. Hopefully the path I am taking will get me there.
I have done full ROM PS's with a counter weight/with my heel raised. I dialed it back cause I wanted them legit and knew that while it was cool to do them those ways in the long run doing them with my feet flat on the floor (barefoot) would yield far greater long term gains. Full disclosure the leg in front of me is not straight throughout the exercise, but I'll get full ROM first then concentrate on correcting that. Strength is the more important thing here: )

Welcome to the party MJR, looks like a solid program! Stay strong!
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 Post subject: Re: Weightlifting/exercise thread
PostPosted: Thu Sep 16, 2021 1:47 am 



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MJR wrote:
It has worked well so far, I can run longer without getting exhausted, lift more, and the composition of my body has been making steady progress. I am progressing very slow, but it's fine since at age of 47 I am trying to avoid injuries. I only exercise and lift enough to get "sweaty" but not so that it is painful. When I was 30, I did Hapkido (got blue belt), but I no longer feel comfortable doing flying kicks with 102kg / 224lb body weight.. :lol:


Sweet, another voice joins the fold! Have you given thought to exercises that focus on joint / connective tissue strength and health? Isometrics, active stretches, advanced yoga, floor / parallette gymnastics, light medicine ball work, and so forth? It's worth looking into as a supplement to your weightlifting, which can sometimes grow the red muscle tissue faster than the connective/tendon tissue and cause problems. Which I guess makes sense, since collagenous tissue takes up to 3 years to fully repair/replace in the body. When I was coming down in weight I was more fearful of my joints/tendons than whether I would lose fat at such-and-such rate. Avoiding a busted knee was more important than a beach-bod by summer. So I invested a lot of time into isometrics and light weight + high volume work. My joints are built like well-lubricated stainless steel bearings. Flexiblity / stretching pays off exponentially as well. You'd be amazed how strong you feel / relieved you feel when you can touch your toes and back-bridge on a daily basis without pain, like being a kid again. And these are not unreasonable progressions to reach in a few months of patient stretching.

Looking forward to hearing more and learning more from you and the rest.

@Stevens oooo pistol squats, my bane. I cannot do a single one with clean form but I am working my way -- slowly -- into a deeper and deeper angle. Shrimp squats are easy peasy, so I dunno what it is. I comfortably do a sum of 15-20 minutes of bus stop squats throughout the day, so I know it isn't flexibility / range of motion either. Any suggestions for a regression? Am I gonna have to get out the chinup assistance bands and strap em to a ring or something (please say no)?

@Randorama I fully agree, solid discipline and faithful routine means freedom. I enjoy that aspect of looking ahead into harder progressions and puzzling out how to get there, inserting the daily/weekly exercises into their slots. I've already built the "slots" through my faithful daily habit, so now it's just a matter of what "toys" I wanna play with in the gym that day. My schedule affords me the lazy (imo) route of being a volume guy, so I pretty much just fire-and-forget my daily routine by adding it to my board ("yeah, I guess I'll do a third day of those, but I'm sick of THAT" *scribbles off board*) several times a week and then poof, I have the progression after awhile. I don't set timed goals or anything because I think I'd get discouraged, and I don't count calories or weight myself, for the same reason.


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 Post subject: Re: Weightlifting/exercise thread
PostPosted: Thu Sep 16, 2021 5:40 am 


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DDDP wrote:
MJR wrote:
It has worked well so far, I can run longer without getting exhausted, lift more, and the composition of my body has been making steady progress. I am progressing very slow, but it's fine since at age of 47 I am trying to avoid injuries. I only exercise and lift enough to get "sweaty" but not so that it is painful. When I was 30, I did Hapkido (got blue belt), but I no longer feel comfortable doing flying kicks with 102kg / 224lb body weight.. :lol:


Sweet, another voice joins the fold! Have you given thought to exercises that focus on joint / connective tissue strength and health? Isometrics, active stretches, advanced yoga, floor / parallette gymnastics, light medicine ball work, and so forth? It's worth looking into as a supplement to your weightlifting, which can sometimes grow the red muscle tissue faster than the connective/tendon tissue and cause problems. Which I guess makes sense, since collagenous tissue takes up to 3 years to fully repair/replace in the body. When I was coming down in weight I was more fearful of my joints/tendons than whether I would lose fat at such-and-such rate. Avoiding a busted knee was more important than a beach-bod by summer. So I invested a lot of time into isometrics and light weight + high volume work. My joints are built like well-lubricated stainless steel bearings. Flexiblity / stretching pays off exponentially as well. You'd be amazed how strong you feel / relieved you feel when you can touch your toes and back-bridge on a daily basis without pain, like being a kid again. And these are not unreasonable progressions to reach in a few months of patient stretching.

Looking forward to hearing more and learning more from you and the rest.


Thanks, very good points there! If push ups and pull ups count, I do those few times a week. But I know I should do more. For this very reason (fear of joints and tendons getting damaged) I am very very careful of not putting too much weights too fast, it's a delicate balance since I don't want to lose progress either. I do also stretching exercises I learned from hapkido; these are invaluable if you need to stay in one piece. Thankfully I have always been able to touch my toes because I never gave up stretching.


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 Post subject: Re: Weightlifting/exercise thread
PostPosted: Thu Sep 16, 2021 11:59 am 


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DDDP wrote:
Sweet, another voice joins the fold! Have you given thought to exercises that focus on joint / connective tissue strength and health? Isometrics, active stretches, advanced yoga, floor / parallette gymnastics, light medicine ball work, and so forth? It's worth looking into as a supplement to your weightlifting, which can sometimes grow the red muscle tissue faster than the connective/tendon tissue and cause problems.

@Stevens oooo pistol squats, my bane. I cannot do a single one with clean form but I am working my way -- slowly -- into a deeper and deeper angle. Shrimp squats are easy peasy, so I dunno what it is. I comfortably do a sum of 15-20 minutes of bus stop squats throughout the day, so I know it isn't flexibility / range of motion either. Any suggestions for a regression? Am I gonna have to get out the chinup assistance bands and strap em to a ring or something (please say no)?

@Randorama I fully agree, solid discipline and faithful routine means freedom. I enjoy that aspect of looking ahead into harder progressions and puzzling out how to get there, inserting the daily/weekly exercises into their slots. I've already built the "slots" through my faithful daily habit, so now it's just a matter of what "toys" I wanna play with in the gym that day. My schedule affords me the lazy (imo) route of being a volume guy, so I pretty much just fire-and-forget my daily routine by adding it to my board ("yeah, I guess I'll do a third day of those, but I'm sick of THAT" *scribbles off board*) several times a week and then poof, I have the progression after awhile. I don't set timed goals or anything because I think I'd get discouraged, and I don't count calories or weight myself, for the same reason.


On your first point - More people need to shout that from the roof tops. Connective tissue takes forever to catch up to muscles in terms of growth and repair. Progress carefully people! This is one of the biggest reasons that even if 2 or 3 reps of something harder seems like a good idea you're better off regressing to a previous level you can do 5+ reps of. Far less orthopedic stress and far less chance of injury. As I like to say - you actually get stronger faster. Also at our collective ages it takes far longer to heal.

I'm familiar with, but never attempted shrimp squats. I believe as far as balance is concerned they are a bit more difficult than pistols. In fact one of the first pistol progressions beyond a full ROM pistol squat is moving your arms behind you. Since your knee is the first thing to the floor its depth isn't as deep as a pistol.

As far as progressions - it really depends on what you have on hand. I started with a regular old chair with my pistols and as my strength and balance increased I moved to plyo boxes and as I stated earlier a really low plyo box with books on top of it. I feel with all exercises it is really important to know where you are stopping - which is why I love things like the books/boxes when I do pistol squats/handstand push ups. I don't like guessing if I'm going far enough. That was a lesson learned through injury a few years back. A few mechanical tips that have helped me greatly with regards to my balance - full credit to Pavel:

- Tight, engaged core

- The power of a fist - arms straight out in front. Strong. Really squeeze your fists. The amount of power and balance they help you generate is remarkable. As he says in Naked Warrior - shake someone's hand. Now engage your core and make a fist and do it. The increase in force you can generate is amazing. Will really help you keep your balance as your depth increases.

The following I figured out on my own:

- One max inhale on the way down.
- One strong exhale on the way up.
- At the bottom I refer to it as touch and go. Feel my butt hit the bottom and I reverse directions. I don't use momentum, just a gentle reverse. Coming out of a pistol from a dead stop is something for later on: )

Any other questions fire away! I'll try to be as helpful as I can.

What are bus stop squats? Never heard of them and couldn't find anything on the Google.

As to your last few points:

Setting goals is a great thing. Saying I'm going to do it by a certain day/time is not, at least with intermediate/advanced stuff. Our bodies will always get stronger, but they do it at their own pace. The further you go with this stuff the longer it takes to build strength.

I don't count calories either. If you're diet is basically on point - you're eating real, good food you're fine. I weigh myself like once a month or when I move to a harder progression of something because it isn't uncommon for me to put on a pound or two when that happens.
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 Post subject: Re: Weightlifting/exercise thread
PostPosted: Thu Sep 16, 2021 1:39 pm 


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Stevens wrote:
DDDP wrote:

Welcome to the party MJR, looks like a solid program! Stay strong!


Oh and thanks! :)


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 Post subject: Re: Weightlifting/exercise thread
PostPosted: Thu Sep 16, 2021 2:21 pm 



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One on calories:

Diet tends to depend on where I live: I moved a lot over the years, so I had to adjust to local foods to a certain extent (but less than what one may expect).

Nevertheless, I knew some general rules from studying basic nutrition when I was in the Navy (!), so I made a life plan to stick to them. Generally speaking:

1. Fresh food (duh, obviously). Processed stuff every once in a while/in very small portions is fine;

2. Devise a very ample choice of possible foods for breakfast/lunch/dinner/tea/whatever time you eat. Be sure that, whatever combination you choose, "it adds up": macronutrients and calories are more or less right;

3. Mix & enjoy. Once you know that you cannot overdo it because any combo is the right combo, it's problem solved, in general, and you'll handle feasts/junk food/etc. without even worrying.

4. Oh, train, of course.

On 1, I eat miso & soy sauce, some cola and the occasional sauce at restaurants. Croissants and the like, they're from a bakery: fatty food, but nothing industrial.

On 2 & 3, I can happily include any type of dinner outside, and I am generally fine. 4...well, you know the deal :wink:

I generally lose weight during the week even if I eat *a lot*, and put it back over the week-end. The 4-5 kgs I should have put during the break are almost gone: I just cut on portions a bit, and problem solved.

An healthy diet without abuse of carbs (e.g., tons of pasta, rice) makes putting up weight next to impossible: imagine getting 3000 calories worth of healthy salads with vegetable proteins, every day... :wink:
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 Post subject: Re: Weightlifting/exercise thread
PostPosted: Thu Sep 16, 2021 2:29 pm 


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I need to cook more. I'll cook Lentils... and then pour one of those "curry packages" over it. I don't think they're particularly awful when compared w/ most other horse shit in America... just not amazing. I don't have tons of time though either. Maybe there should be a shmeetup revolved around this thread.
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