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PostPosted: Thu Oct 10, 2019 3:58 pm 
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So what’s the IN routine in the gym works these days?

Any new science tips on losing some excess kgs?


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PostPosted: Thu Oct 10, 2019 4:15 pm 
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YOYO wrote:
So what’s the IN routine in the gym works these days?

Any new science tips on losing some excess kgs?



I’ve managed to get myself up to a cheeky 135kg. Heavy compound lifts + lot’s of eggs, rice and beef.


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PostPosted: Thu Oct 10, 2019 4:27 pm 
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le chat wrote:
Nolanator wrote:
le chat wrote:
Pain is an interesting topic that we still don't know lots about. The general upto date idea is that the longer you've had a pain the more likely it is to be completely mental. Pain is merely a suggestion that something may be wrong.

Hence the training the body/joint/site to slowly build up comfortable range of movement.

Hmm, not strictly true if you're talking about avoiding pain during rehabilitation because an injured structure will only recover to the level of stress that is placed upon it, therefore important to 'push' the structure to a painful level or it won't fully heal.

Well, yeah. But the point was that if doing squats is really painful in your lower back (in the absence of something obvious like an acutely herniated disc), you modify the movement such that you can do it pain free and then build back up to the full movement again. Whether that's touch and go box squats where you slowly increase the depth, TRX assisted squats, unilateral work, etc.

Did you listen to the conversation? It was very long, TBF. 2 hours or something.


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PostPosted: Thu Oct 10, 2019 5:24 pm 
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mr flaps wrote:
YOYO wrote:
So what’s the IN routine in the gym works these days?

Any new science tips on losing some excess kgs?



I’ve managed to get myself up to a cheeky 135kg. Heavy compound lifts + lot’s of eggs, rice and beef.

Jaysus. What what you at before?!
I want to get back to 90kg at least.


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PostPosted: Thu Oct 10, 2019 6:14 pm 
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YOYO wrote:
mr flaps wrote:
YOYO wrote:
So what’s the IN routine in the gym works these days?

Any new science tips on losing some excess kgs?



I’ve managed to get myself up to a cheeky 135kg. Heavy compound lifts + lot’s of eggs, rice and beef.

Jaysus. What what you at before?!
I want to get back to 90kg at least.



120-125


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PostPosted: Mon Oct 14, 2019 11:08 am 
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Training yesterday afternoon wasn't as good as hoped. Heavy OHP and assorted shoulder stuff, but the OHP felt really heavy. Had to back off the weight a bit to get done the reps that I'd roughly planned.
Strange, usually I feel better with sessions later in the day. More fuelled and awake.

Mucked around with pin OHP again. Went lighter than last week and it felt better. Definitely something I'll keep up to work the technique.


Squats this morning were great. Joints were all moving nicely and I felt co-ordinated.

Squats: 130x3, 140x3, 145x3,3, 140x3, 130x5
Front squats
RDLs

Was in a rush so just got the basics done. Had to wait 20 minutes for a rack to start, which meant no lunges or ab work at the end. :x


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PostPosted: Mon Oct 14, 2019 10:10 pm 
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Feeling strong at the moment ( except my elbows x( ). Hopefully a couple more weeks and then see where I am with my maxes. Although might need to get some lower reps on deadlift first. Have only done sets of 5 or more for about 6 months.

Tonight was

Bench
5x10 92.5

Deadlift
5x6 190

Incline DB press
4x10 30

Single arm press
4x10 20

Curls.


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PostPosted: Mon Oct 14, 2019 11:49 pm 
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Had a crack at a 275lb/125kg strict press today. Had 2 attempts but it wasn’t happening.☹️ Should get it before Christmas.


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PostPosted: Tue Oct 15, 2019 4:00 am 
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The marathon is a hell of a beast. Felt good at 33km and then a headwind and overall up hill finish to the course at that point killed my 3:45 plan. Was on target for a 3:48 at that point but by 38km I was resigned to a 4 and change time. Finished in 4:23 in the end, legs just wouldn't play ball.

Spent the night at hospital as well getting 4 bags of fluids to counteract my dehydration and the fact I couldn't keep anything down.


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PostPosted: Tue Oct 15, 2019 5:28 am 
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@EF hopefully you are fully recovered and next time it all comes together.


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PostPosted: Tue Oct 15, 2019 5:52 am 
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Fair play, EF. Something I will never attempt. :lol:


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PostPosted: Tue Oct 15, 2019 5:54 am 
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Cheers lads, the legs were feeling great after the fluids, maybe these doping athletes are onto something. :lol:

Just went for a slow trot and feel pretty good, got swimming with the little man tonight so the pool will help I am sure.


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PostPosted: Tue Oct 15, 2019 5:59 am 
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:thumbup: :thumbup:


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PostPosted: Tue Oct 15, 2019 9:09 am 
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Bad luck on the 3:45 attempt EF.

Going for a sub-4 on Sunday myself. Haven't really trained properly the last few months with other races dominating :lol:

It's gonna sting a b x( it


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PostPosted: Tue Oct 15, 2019 12:12 pm 
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Benching this morning. Still having trouble keeping my left shoulder set, it's pronating quite badly as soon as a rep gets difficult.
Reckon I need to take a few weeks of dialling back and bit and just build decent volume and intensity while keeping the form tight.


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PostPosted: Wed Oct 16, 2019 10:16 pm 
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Heaviest squats for about 2 years tonight. Felt in a terrible mood going into the gym, 2 sets of heavy squats and my mood lifted haha

Squats
2x3 210
4x5 157

Bench
5x5 122

Heels raised narrow stance squats
4x10 95

Machine incline press
4x12 40

Tricep push downs
5x10


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PostPosted: Wed Oct 16, 2019 10:20 pm 
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Those are monstrous numbers. :thumbup:

Heavy squats are the tonic for everything. Except actual physical injuries!


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PostPosted: Thu Oct 17, 2019 2:58 am 
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Pulled 470lbs/213kg for 5 last night, pretty chuffed with that. On for 500lbs/227kg for 3 in a couple of weeks.


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PostPosted: Thu Oct 17, 2019 9:16 am 
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Nolanator wrote:
Those are monstrous numbers. :thumbup:

Heavy squats are the tonic for everything. Except actual physical injuries!


Thanks mate

mr flaps wrote:
Pulled 470lbs/213kg for 5 last night, pretty chuffed with that. On for 500lbs/227kg for 3 in a couple of weeks.


Good work


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PostPosted: Fri Oct 18, 2019 10:14 am 
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Missed a DL for the first time in months yesterday. Had intended on working up to a single at 200, which I did only a couple of weeks ago, but failed it twice. Couldn't seem to get my set up right and as soon as I lifted it off the floor the whole thing felt wrong. The double at 190 before it was good, though.
Felt fairly beaten up this morning, so probably just in need of a decent few days of recovery. I'm taking it as a sign to get takeaway tonight.

Bench and triceps work today. Really focused on keeping my lats, left side in particular, braced as that's what fails first.
Found that doing single arm lat pull downs with a light band really helped. Just held it at the bottom position for a good few seconds to get teh muscle burning and it felt better on the subsequent bench set.

Did some single arm pulldowns on the cable station afterwards and it was remarkable how different it felt on each side. Really highlighted the imbalance there and now it's no surprise that when I struggle on various lifts, it's because I can't brace my left side properly or for more than a few reps.


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PostPosted: Fri Oct 18, 2019 10:57 am 
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mr flaps wrote:
Pulled 470lbs/213kg for 5 last night, pretty chuffed with that. On for 500lbs/227kg for 3 in a couple of weeks.


:shock: :uhoh:


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PostPosted: Fri Oct 18, 2019 2:38 pm 
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So middle to end of rugby club season, the lowest I would ever get in weight for years was 202 lb.

I'm at 197 lb at the moment.

I feel like I've been doing the same thing I always do, I'm eating the same, I go to practice the 2 times a week like I used to, I was never a gym rat. My fitness I can tell is better. The one thing that makes sense to me is I have 2 toddlers now and chasing them around/doing stuff with or for them. Anyone else that's played the game and had small kids, have you noticed positive effects physically from it?


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PostPosted: Fri Oct 18, 2019 3:09 pm 
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Flyin Ryan wrote:
So middle to end of rugby club season, the lowest I would ever get in weight for years was 202 lb.

I'm at 197 lb at the moment.

I feel like I've been doing the same thing I always do, I'm eating the same, I go to practice the 2 times a week like I used to, I was never a gym rat. My fitness I can tell is better. The one thing that makes sense to me is I have 2 toddlers now and chasing them around/doing stuff with or for them. Anyone else that's played the game and had small kids, have you noticed positive effects physically from it?


I think this came up with regards to lose weight a few pages back.

The best way to lose weight ( excluding a calorie deficit) is to increase your NEAT. You’ll have definitely done that with two small kids.

I know that doesn’t really answer your question :lol:

For me, I find having kids really motivating. I don’t want to be a fat sloppy mess :lol:


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PostPosted: Tue Oct 22, 2019 10:33 am 
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I feel like I’ve been run over. Haven’t had a deload in about 12 weeks so definitely going to have one next week. I am running 531 for bench alone and I’m on my 6th cycle without a break.

I’m an idiot.

Good session last night though.

Bench
107x3
122x3
137x7 PB I think. I can remember when 300Ibs was a 1rm goal.
4x5 107

Squat
5x6 172 really happy with this. 6 weeks ago I couldn’t do 5x5 with 170, I ended up doing 7 sets of 4 or 3. So happy with the progression to be able to sets of 6.

Dumbbell row
4x8 50

T bar row
4x10 55

Curls.

Maybe feeling like shit and that session are related :lol:


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PostPosted: Tue Oct 22, 2019 10:39 am 
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3 x 20 min erg this evening

Rating 20

1:55 split target.

Where is the puke emoticon?


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PostPosted: Tue Oct 22, 2019 10:56 am 
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Anyone got some decent Wattbike HIIT training?


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PostPosted: Tue Oct 22, 2019 3:07 pm 
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newportblue wrote:
Maybe feeling like shit and that session are related :lol:

Yea think? :lol:

I think I need a proper deload too. Last few weeks in work have involved a fair bit of being on my feet etc. Adds up on top of gym work.

I'm away for a long weekend from Thursday, so I'll be doing my Thursday DL session tomorrow, which is normally my day for feeling broken. I'm going to be a broken man tomorrow evening.


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PostPosted: Wed Oct 23, 2019 12:05 am 
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blindcider wrote:
Bad luck on the 3:45 attempt EF.

Going for a sub-4 on Sunday myself. Haven't really trained properly the last few months with other races dominating :lol:

It's gonna sting a b x( it

How did you go?

I've decided to maybe do a couple of half marathons and concentrate on getting my time to be sub 1:45 (1:50 is PB off no training) and then re-visit the full in the future.


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PostPosted: Wed Oct 23, 2019 12:18 am 
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EF - not been following your story here on marathons (this is not a usual thread for me to be in...) but when i was running marathons (pural but only 2) i got a huge amount of confidence from doing halfs and slightly longer. I hit the 1:45 target for Reading, and some reasonable times for the Kingston run (16 miles).

They gave me confidence for one mathron under 3:45 (3:43) when i had previously run 3:52 (on a 4hr target).

Good luck.


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PostPosted: Wed Oct 23, 2019 12:28 am 
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kiwigreg369 wrote:
EF - not been following your story here on marathons (this is not a usual thread for me to be in...) but when i was running marathons (pural but only 2) i got a huge amount of confidence from doing halfs and slightly longer. I hit the 1:45 target for Reading, and some reasonable times for the Kingston run (16 miles).

They gave me confidence for one mathron under 3:45 (3:43) when i had previously run 3:52 (on a 4hr target).

Good luck.

That's what I am hoping will happen. I've done 1 HM and 2 fulls at this point and both times in the full I've fallen apart at the 28-33km mark so going through half is not an issue. Often my long runs will be an easy half as well.


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PostPosted: Fri Oct 25, 2019 9:22 am 
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After my moaning up thread about hurting, I am gonna have a few days deload before starting on some different accessory exercises.

BUT need to do my final bench session of this cycle. Pretty pleased.

Bench
1x5 115
1x3 130
1x5 145 this is a PR.
1x1 152.5
4x5 115

Heels raised narrow stance safety bar squats
4x10 95

Machine press
4x12 40

Tricep push downs
5x12

I’ve been working on “touch n go” bench for the last 14 weeks. Going to do my volume work with decent pauses for the next few months and see what happens.


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PostPosted: Fri Oct 25, 2019 3:48 pm 
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ElementFreak wrote:
blindcider wrote:
Bad luck on the 3:45 attempt EF.

Going for a sub-4 on Sunday myself. Haven't really trained properly the last few months with other races dominating :lol:

It's gonna sting a b x( it


How did you go?

I've decided to maybe do a couple of half marathons and concentrate on getting my time to be sub 1:45 (1:50 is PB off no training) and then re-visit the full in the future.


3:58 and reckon I could have taken a few minutes off that. Once I had 4 hours in the bag I walked up the last hill. Bizarrely once it was down to just keep moving forward my motivation went all to shit. Felt pretty easy up to 23 miles so all good


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PostPosted: Mon Oct 28, 2019 11:22 pm 
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Had a long weekend away which was good for a quick recharge. Weighed in at my heaviest in over a year this evening though. Belt was very tight.

Squat: 120x6, 4 sets
Front squat: 60x10, 3 sets
Snatch grip DL: 100x8, 3 sets
RDL: 100x8, 3 sets
SA farmer carries/SL RDLs/abs

Really enjoyed the snatch grip DLs.


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PostPosted: Tue Oct 29, 2019 8:10 am 
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Latest Iron Culture is a good listen. Generally about diet; IIFYM versus flexible dieting. A bit more focus on the BBing world, given the hosts/guest, but some interesting stuff about instilling healthy eating habits in people and the different approaches that need to be taken for different people, noobs/experienced.
I tracked my macros lots for a good while, but it was more to hit minimum targets, rather than sticking to specific macros. Just wanted to make sure I was eating enough. Now I just go by the scale or how tight my belt is. I think it's key to be able to just eat decent foods and cover your nutritional bases, without needed to count everything exactly. Get your protein, carbs, fats, and veggies in. Sorted.
My issue is with craving chocolate after meals. Should probably try a bit of restraint there and modify my habits.


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PostPosted: Wed Oct 30, 2019 4:56 am 
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Pulled 500lbs for 5 tonight, absolutely chuffed with that.


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PostPosted: Thu Oct 31, 2019 5:13 pm 
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Nolanator wrote:
Latest Iron Culture is a good listen. Generally about diet; IIFYM versus flexible dieting. A bit more focus on the BBing world, given the hosts/guest, but some interesting stuff about instilling healthy eating habits in people and the different approaches that need to be taken for different people, noobs/experienced.
I tracked my macros lots for a good while, but it was more to hit minimum targets, rather than sticking to specific macros. Just wanted to make sure I was eating enough. Now I just go by the scale or how tight my belt is. I think it's key to be able to just eat decent foods and cover your nutritional bases, without needed to count everything exactly. Get your protein, carbs, fats, and veggies in. Sorted.
My issue is with craving chocolate after meals. Should probably try a bit of restraint there and modify my habits.


Really enjoyed this podcast. Altho made me question some of my eating habits.

I have tracked for years and generally do it 6 days a week. With one day trying not to eat like a dick but no tracking. I don’t mind having a meal off if I’m out with work or family so not that tied to it.

I kind of feel that I should step away from MyFitnessPal and the scale but as a former fattie ( or current fattie depending on your perspective) it scares me.


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PostPosted: Thu Oct 31, 2019 5:14 pm 
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mr flaps wrote:
Pulled 500lbs for 5 tonight, absolutely chuffed with that.


Good lifting mate


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PostPosted: Thu Oct 31, 2019 5:21 pm 
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newportblue wrote:
mr flaps wrote:
Pulled 500lbs for 5 tonight, absolutely chuffed with that.


Good lifting mate



Thanks. I was only expecting a triple.


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PostPosted: Thu Oct 31, 2019 5:36 pm 
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Here you go

https://youtu.be/SvxtiQVy4AI


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PostPosted: Thu Oct 31, 2019 6:53 pm 
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newportblue wrote:
Nolanator wrote:
Latest Iron Culture is a good listen. Generally about diet; IIFYM versus flexible dieting. A bit more focus on the BBing world, given the hosts/guest, but some interesting stuff about instilling healthy eating habits in people and the different approaches that need to be taken for different people, noobs/experienced.
I tracked my macros lots for a good while, but it was more to hit minimum targets, rather than sticking to specific macros. Just wanted to make sure I was eating enough. Now I just go by the scale or how tight my belt is. I think it's key to be able to just eat decent foods and cover your nutritional bases, without needed to count everything exactly. Get your protein, carbs, fats, and veggies in. Sorted.
My issue is with craving chocolate after meals. Should probably try a bit of restraint there and modify my habits.


Really enjoyed this podcast. Altho made me question some of my eating habits.

I have tracked for years and generally do it 6 days a week. With one day trying not to eat like a dick but no tracking. I don’t mind having a meal off if I’m out with work or family so not that tied to it.

I kind of feel that I should step away from MyFitnessPal and the scale but as a former fattie ( or current fattie depending on your perspective) it scares me.

I stopped using MFP and my scales a good few months ago. Figured out roughly how much I need to eat to feel decent, not burn out, have reasonable strength etc.

If I was genuinely looking to cut or something I'd get back into the obsessive counting.


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