shmups.system11.org

Shmups Forum
 
* FAQ    * Search
 * Register  * Login 
It is currently Mon Oct 18, 2021 4:58 pm View unanswered posts
View active topics



Post new topic Reply to topic  [ 406 posts ]  Go to page Previous  1 ... 10, 11, 12, 13, 14
Author Message
 Post subject: Re: Weightlifting/exercise thread
PostPosted: Tue Sep 28, 2021 3:57 am 


User avatar

Joined: 25 Sep 2021
Posts: 9
Location: My house
When you want to stick to a workout schedule but vidya games be like 'nope'.
_________________
Don't forget to do the thing!
YouTube: https://www.youtube.com/channel/UCY9KZHFmP-mM8NDgTToYKzg
FA: https://www.furaffinity.net/user/solidspy/


Top
 Offline Profile  
 
 Post subject: Re: Weightlifting/exercise thread
PostPosted: Tue Sep 28, 2021 10:29 am 



Joined: 01 Jul 2019
Posts: 59
Jogged a 5k on Saturday and breezed through it! About to do another one today at 7a. I am not a fan of running/jogging but I won't deny that it feels good to improve at it. I'd like to meet a challenge along the lines of "5k every day for a month" which should be feasible in fall/winter. I already jog that distance each day, but broken up across different times (usually a mile in the morning and several in the evening).

This past week I've been nursing a strained f. deltoid, plus some strain on one of the rotator cuff muscles underneath, so it has been a lotta bodyweight / volume exercises, anything that avoids the raising motion of the right arm. Bodyweight squats, lunge-ups, knee raises, nohandups, various situps, various planks/hollows/arch isometric holds, and so forth. Really sucks to be limited on the rings while the shoulder heals though. I am still able to carefully do some chinups, some rows, some support holds, etc but I am definitely in "maintenance" mode. The 7 pound squishy medicine ball has been a boon here; I'm doing a lot of isometrics and slow movements to get blood flowing to the strained area.

I'll have to build that shoulder back up and then focus on those handstand regressions, Stevens. Thanks for the advice on the previous page. It's really just a volume thing. If I put in enough time and patient re-adjustment without injuring (heh) or overtraining the muscle chain, eventually the move just happens. So I need to apply a humble / student mindset and just grind through it at a beginner level for awhile. Candlesticks have been a decent handstand regression while I'm laying off the shoulder, in the meanwhile.

Here's something to get the day going:

https://youtu.be/9r7PQyQJl0g


Top
 Offline Profile  
 
 Post subject: Re: Weightlifting/exercise thread
PostPosted: Wed Sep 29, 2021 9:21 am 


User avatar

Joined: 01 May 2014
Posts: 3332
Location: Brooklyn NY
Yeah go slow, previous skills are really great for facilitating healing.

Self rehabilitation is overlooked when talking about calisthenics, but after spending enough time with them that aspect kind of clicks. And even though the occasional sore, strained, or (please no) tear happens knowing how to work through it has a calming affect.

I tore my gastroc/soleus a few months before I started the program I'm on now. For the previous five years I had dabbled in this stuff, but not like the last six. Anyway other that seeing a therapist for ROM issues with my ankle I rehabilitated the tissue on my own. I just did calf raises - it just seemed like the right thing to do. It was.

Friday I skipped straight arm work cause my body (I want to say serratus) was telling me I should. I didn't start adding weight to my dips too - up to 14. I don't have a smartphone, but Ill try to post a pic of the dip station and monkey bar set up.

I broke through to 11 pull ups and then followed up with sub max sets of nine and seven. Hoping that continues.

Squats and horizontal pull today! Stay strong!
_________________
I'm glad you made it.


Top
 Offline Profile  
 
 Post subject: Re: Weightlifting/exercise thread
PostPosted: Wed Sep 29, 2021 4:56 pm 



Joined: 01 Jul 2019
Posts: 59
@Stevens That looks like a tough routine! I have tried to be careful and patient, but I still get occasional strains and pulls. It isn't feasible to visit the Dr for every little pain and ache, so I've had to become much better at (science-based, evidence-based) diagnosis of these things. So far I haven't suffered anything that took me out completely, and I haven't suffered anything that took out a joint / muscle / whatever for more than 1 week. God is watching out for my joints and tendons, for sure! :lol:


Top
 Offline Profile  
 
 Post subject: Re: Weightlifting/exercise thread
PostPosted: Fri Oct 01, 2021 9:36 am 


User avatar

Joined: 01 May 2014
Posts: 3332
Location: Brooklyn NY
Yo!

It's not really too bad DDDP, just a set of pistols on each side. I increased depth by an inch, did five per side and called it a day.

The horis I do on the monkey bars. Put my feet up so the are higher than my head. My current number is 35 which I do in two sets, but I think that might get bumped up a little.

Archers - two x 2 per. Another week with my feet at 13 inches and I'm increasing the height. I didn't think I would get there so fast. I hope a bit more height helps and is still mechanically sound.

Lots of stuff Friday, but for all I do dips are my favorite. Adding four lbs today after forgetting last week. Should get some straight arm work in too.

Pics of stuff - I haven't forgotten!!
_________________
I'm glad you made it.


Top
 Offline Profile  
 
 Post subject: Re: Weightlifting/exercise thread
PostPosted: Fri Oct 01, 2021 12:08 pm 



Joined: 01 Jul 2019
Posts: 59
Picked up a fresh pair of sneaks yesterday; got fitted at the athletic shoe store and everything! After the 5k on Sat, again on Tues, and all the jogging/bouncing in between, my cheap $30 slip ons foam soles were showing their limitations. I mean, for the price they continue to serve me valiantly, but for this heavier, longer-distance stuff I need better. Some tendonitis was flaring up in the left ankle too so I knew it was time.

https://www.topoathletic.com/mens-magnifly-3?color=43

Tried on several different brands and types once me and the clerk talked about what I was hoping to get from a shoe. Haven't had an athletic shoe this nice since high-school sports, since after that I mostly sunk my $$ into nicer boots (like Red Wings or Wolverines). Based upon her expert foot evaluation (iPad footage and everything; hopefully doesn't end up on a foot fetish paysite :oops: ) my feet and ankles are waaay strong! I guess all that barefoot work and stretching paid off. She said that unless I really wanted to use em, I could ignore heavy arch support / heavy cushion / "rocker"-type jogging shoes, which is fine with me.

So I guess I have no excuses but to get on the 5k choo choo train, two or three times a week for a few more weeks and then maybe a "5k a day" month-long challenge in November as temperatures cool down. The payoff for boxing club will be substantial, if nothing else.

Re: tendonitis. I generally know how to stretch it out and how to detect the early symptoms, so I never have a flareup that lasts more than a day or two. I use the M.E.A.T method 95% of the time and only ice / isolate on rare occasions. Keeping the joint moving, gently pushing/pulling/stretching it through the range of motion, etc is how I learned to recover from minor strains and sprains. However, I am curious how others deal with it. I expect if I do more jogging it will flare up a few more times (previous injuries predict future injuries)

Anyway I hope EVERYONE has a stacked weekend full of fitness and abdomen-popping exertions!! The shoulder is just about healed enough to do lighter ring stuff so that puts me in a good mood.

Here's a good beat

https://youtu.be/cdBpncyanp4


Top
 Offline Profile  
 
 Post subject: Re: Weightlifting/exercise thread
PostPosted: Sun Oct 03, 2021 2:28 am 



Joined: 25 Jan 2005
Posts: 3221
...so, I am currently doing these exercises:

1. Archer push-ups: 2x2x16 (2 sets, 2 sides, 16 reps). I think that the form is good but can be improved, and the reps are going up steadily. I find the exercise relatively easy (2 days a week);

2. Decline push-ups: 4x16, adding reps. I place my feet on a garbage bin that gives me exactly 45 degrees of decline (garbage bin=street training deluxe, I guess!). Go down slowly, up slowly, feel each and every one of the reps. I feel that this one is really though, but benefits are clear: chest tension is clearly increasing (2 days a week);

3. Dips: parallel bars at 2 mtrs, 4x16. When I will go back to the gym, I will add weights, so for now I am trying to focus on keeping the tension high via slow, methodical movements (4 days a week);

4. Pull- and chin-ups: 16 reps, 4 sets with different grips: wide(st), close(st) x front grip (i.e. pull-up) and back grip (i.e. chin-up) (2 days a week);

5. Towel pull- and chin-ups: 2x2x2 Throw the towel...on the bar, grab it with either hand and keep the hand at chest level, 2 reps with the other hand. I am not really reaching dead hang position, but even completing 2 reps with an incomplete ROM is...hard. Body form must improve: first 2 weeks, I would systematically move my legs incorrectly (2 days a week);

6. Dead hangs: x2, I started with 60 secs of plain hanging, quickly promoted to 70 seconds. I must improve grip strength and decompress spine (2 days a week);

7. Leg raises: 2x16, feet reach the grip level. Easy one for me (2 days a week);

8. L-sits: I switched to doing these on benches and walls to decrease leverage (from parallel bars). 10 seconds legs in an L-sit position, 10 seconds legs open at 45 degrees, 10 seconds back, legs down.

9. Pistol squats: slowly learning these. If I can "feel" an object to straighten my balance as I go down, I can get a good room and perform 4x16 (2 days a week);

I am combing 4-5 of these exercises each day, Monday to Thursday, plus rowing a running (see below). Friday is a bit of rowing, running, stretching, and generally exercises to unwind and recover a bit.

I am also doing fixed-seat rowing with a twist:

I periodically row with only one arm for a few seconds, to increase general strength and in particular grip strength (one arm rows, the other is on legs keeping the tension high via handshake).

It is...incredible how I can potentially row for hours with both arms, but I can only spend a few seconds (10 reps, to be precise) rowing with one arm. "Near one-arm" exercises are a completely different dimension.

I wrap up with 2-3 kmts of running and stretching: slow stuff, and it is really meant to enjoy the weather (we are experiencing an out-of-season, dry and very shiny late summer period). Still, very useful to release the tension.

The dramatic increase of tension triggered by the near-one arm exercises seems still not a problem.

I feel that muscles are increasing a bit in volume and *a lot* in density, but tiredness is not lingering on, during the week-ends. I recover by Monday, so far.

...also, I am beginning to become old.

I don't really wake up late (7.30 am), and I go to sleep late-ish (12 to 12.30 pm), but I have begun to pop my eyes at around 6 am, only to mumble something to myself and go back to sleep.

There's this stereotype that people from Mediterranean countries wake up earlier and earlier as they age. Maybe it is true, and I will start waking up at 5 am like you guys? :wink:
_________________
Chomsky, Buckminster Fuller, Yunus and Glass would have played Battle Garegga, for sure.


Top
 Offline Profile  
 
 Post subject: Re: Weightlifting/exercise thread
PostPosted: Sun Oct 03, 2021 2:39 pm 


User avatar

Joined: 01 May 2014
Posts: 3332
Location: Brooklyn NY
DDDP - Have you looked into zero drop shoes? Admittedly I don't run like you, but have been wearing them for about ten years now. Really comfortable, even if I workout barefoot more often than not.

Randorama - That is some Herculean volume. Not sure if you would be willing to try one (or both) of the following, but I would be willing to bet you see at least the same gains as a result. That said I know what follows might seem counter intuitive.

Cut your sets down to two (especially if you like going to >90% of your max reps) OR cut your workouts to one day a week.

https://www.youtube.com/watch?app=desktop&v=73htR_-B-HI

This is a great video and tbh completely changed my approach. Sometimes, like a great action game, less is more.

Look forward to hearing your thoughts. Stay strong guys!
_________________
I'm glad you made it.


Top
 Offline Profile  
 
 Post subject: Re: Weightlifting/exercise thread
PostPosted: Sun Oct 03, 2021 4:22 pm 



Joined: 25 Jan 2005
Posts: 3221
Steve: Rogert that, though I must say: dips are my "comfort exercise".

To elaborate: I like doing them daily, as I feel good even when really pushing reps (I am aiming to 20) or weight (I will add weights once back to the gym).

Everything else, I would like to cut to one day per week and add variety.

Work is a bit intense this period, so I got "caught out" - I couldn't design a schedule in which I do 4 exercise types Monday to Thursday (i.e. 4x4), but without repeating type.

For instance, I lost the plot with handstand push-ups - I am mulling the idea of choosing a dedicated day to focus on balance first (reach 2 minutes static HS first). I also keep forgetting to ask you - horizontal pulls, yes, but how?

Thanks for the video, but it's blocked (China etc. etc.). I am all open to reshuffle things anyway - I feel that I could get bored (or lose gains?) in a few more weeks.
_________________
Chomsky, Buckminster Fuller, Yunus and Glass would have played Battle Garegga, for sure.


Top
 Offline Profile  
 
 Post subject: Re: Weightlifting/exercise thread
PostPosted: Mon Oct 04, 2021 9:43 am 



Joined: 01 Jul 2019
Posts: 59
@Randorama Are you doing any torso-twisting exercises or isometrics? One armed exercises (obv) put a lot of extra work on that side's arm but also on the shoulder, obliques, lats, etc (depending on the exercise). You seem to be going for Volume already so some patient isometrics and one-sided pulls/pushes that target that side's shoulder/back muscles might also be worth considering.

Also nicely done on the Dead Hangs! If I don't do those on a daily basis, my back begins to slowly feel crooked lol

@Stevens Actually yeah! The pair i got last week are Topo Magnifly 3 which are considered "zero drop". I also workout barefoot when I can help it! I made the choice to invest a lot of time into barefoot running / conditioning before I began jogging on the regular (which was only a few months ago). My perfect outdoor jogging setup would be a large grass field without dog poop, spotted by occasional slopes and hills. I'd do 100% of my jogging barefoot if I could. But alas, concrete is a real thing and the various "road socks" and "toe shoes" do not hold up.


Top
 Offline Profile  
 
 Post subject: Re: Weightlifting/exercise thread
PostPosted: Mon Oct 04, 2021 12:12 pm 



Joined: 25 Jan 2005
Posts: 3221
DDDP: thanks, but I am a bit in a "Dumb mode" (with squinting eyes, of course: this is one of those Mondays).

Could you please give me examples of isometrics (dunno, L-sits?) and one-sided pull/pushes? :oops: I feel like I am asking something really trivial but it's better to ask, I guess.

Dead Hangs...ah yes, I swear that I recovered a 1 cm of height or something, by simply straightening my back. Today I did two reps at 70 seconds, and people training for basketball were suddenly distracted by the noise of my bones cracking up and expanding.
_________________
Chomsky, Buckminster Fuller, Yunus and Glass would have played Battle Garegga, for sure.


Top
 Offline Profile  
 
 Post subject: Re: Weightlifting/exercise thread
PostPosted: Mon Oct 04, 2021 12:30 pm 



Joined: 01 Jul 2019
Posts: 59
Randorama wrote:
DDDP: thanks, but I am a bit in a "Dumb mode" (with squinting eyes, of course: this is one of those Mondays).

Could you please give me examples of isometrics (dunno, L-sits?) and one-sided pull/pushes? :oops: I feel like I am asking something really trivial but it's better to ask, I guess.

Dead Hangs...ah yes, I swear that I recovered a 1 cm of height or something, by simply straightening my back. Today I did two reps at 70 seconds, and people training for basketball were suddenly distracted by the noise of my bones cracking up and expanding.

Two isometrics that comes to mind for you are planks / reverse planks, holding for up to 1 minute at a time (four limbs). If this is easy, then try to balance on one hand instead of two / on one foot instead of two (three limbs). Then, try to balance only with opposite hand + opposite foot (two limbs).

Isometrics are a class of "holding" exercise, typically where you are maintaining a position and trying to resist gravity. A lot of people ignore them, unfortunately, or don't understand the function they add. L-sits are definitely a type of isometric. Keep at em. They're useful at building the "compression" muscles in your torso.

One sided push / pulls can be done easily with gym rings and a wall-mounted resistance band, but I don't know what gear you have access to. The idea, instead of working the single arm, is to work the shoulder / lats on that side. Obviously you should do both sides to avoid imbalances. Serratus push-ups are an example of taking a "push" exercise, locking the arms, and focusing on one of the torso muscles instead. Oblique twists / crunches are another example of twisting the torso and engaging those twisting muscles. A third example would be a cable push/pull with the arms locked and feet planted. Instead of engaging the elbow joint, rotate the torso to engage those muscles while keeping the arm locked forward. You're not just putting more weight on one hand/arm, but also putting more weight on that shoulder, that lat, and all the stabilizer muscles that keep you from twisting like a ribbon. Building those muscles up with a variety of similar "twisting" motions will lend a ton of strength when you are trying to do one-handed bodyweight stuff.


Top
 Offline Profile  
 
 Post subject: Re: Weightlifting/exercise thread
PostPosted: Thu Oct 07, 2021 10:08 am 


User avatar

Joined: 01 May 2014
Posts: 3332
Location: Brooklyn NY
Woke up Tuesday, did normal morning stuff. Light stretch, warm up, get to bar and realize I'm more tired than usual. Do a set of pull ups, set of hspu and call it a day.

I had already decided prior to skip leg day. I did a few sets of horizontal pull ups and figured at best this needs to be a light week.

Checked my journal and realized I've been working pretty hard for the last eight weeks.

Sometimes you need that down time.
_________________
I'm glad you made it.


Top
 Offline Profile  
 
 Post subject: Re: Weightlifting/exercise thread
PostPosted: Fri Oct 08, 2021 9:48 am 



Joined: 01 Jul 2019
Posts: 59
Finally back on the rings yesterday!

But man do my forearms hurt this morning :lol:

Been doing a lot more squats, lunges, and ab-work while the ankle and shoulder were healing up. We'll see how the cross training helped with my core lifts during the downtime.


Top
 Offline Profile  
 
 Post subject: Re: Weightlifting/exercise thread
PostPosted: Mon Oct 18, 2021 12:21 pm 



Joined: 01 Jul 2019
Posts: 59
Don't tell me thou hast abandoned THE GAINS?!

REPENT!

https://youtu.be/LcI8sfwxvIs

Shoulder is still nagging, but no longer holding me back. I'm doing several miles per day of walking / jogging, therefore stamina is through the ROOF. I'm also devouring sit-ups, up to 10 minutes of constant full range situps. These particular situps are called "1-2 situps" where I do a left-right punch at the top, or a 3-4 (left hook right hook) at the top, something we do a lot of at boxing club. Great for the core. Also doing a lot of bodyweight squats and lunge-ups. Knees are solid so far. Pushups are still a weak spot in comparison to some of the other standard bodyweight moves, but I'm not gonna whine.

And now it is cold. 40F - 50F for hours, every morning for the past week. The brown fat is kicking in and the capillaries are growing. A few weeks of this and I'll be set for 32F and below.


Top
 Offline Profile  
 
 Post subject: Re: Weightlifting/exercise thread
PostPosted: Mon Oct 18, 2021 2:26 pm 



Joined: 25 Jan 2005
Posts: 3221
No no, nevah!

...I decided to add some variety.

I tried archer pull- and chin-ups, and they are too funny not to do them on a regular basis.
I also tried the "fake" one arm variant, and I can complete 5 reps with one hand grabbing the lifting forearm.

So, I do one day of grip variations ((wide, narrow) x (chin, pull)), one day of "towel" variants, one day of "fake", one day of archer variants.

I now also do one day of basic dips. For the other days, I do "walks" on the parallel bars, a simple plyometric variant of dips (small jumps on the bars), and Korean grip dips (i.e. hands are behind the back, more or less).

Push-ups, I repeat archers twice, then diamond push-ups (i.e. very narrow grip, very slow movements), and decline push-ups (hooray for the garbage bin!).

Isometrics, I add a day for lever exercises, then dead hangs, L-sits, leg raises.

Temperatures in the low 10 C's (50F?), but a hat and very blistery hands are enough protection against the chillies. I may finally give up and go to the gym at single digits temperatures, maybe.

...I could put up some weight, duh. Down to 10%-ish body fat, I could use some extra weight when lifting and as a defence against the cold.
_________________
Chomsky, Buckminster Fuller, Yunus and Glass would have played Battle Garegga, for sure.


Top
 Offline Profile  
 
Display posts from previous:  Sort by  
Post new topic Reply to topic  [ 406 posts ]  Go to page Previous  1 ... 10, 11, 12, 13, 14

All times are UTC


Who is online

Users browsing this forum: Google [Bot] and 3 guests


You cannot post new topics in this forum
You cannot reply to topics in this forum
You cannot edit your posts in this forum
You cannot delete your posts in this forum

Search for:
Jump to:  
Space Pilot 3K template by Jakob Persson
Powered by phpBB © 2000, 2002, 2005, 2007 phpBB Group