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My trainer is having me do all these extremely slow tempo reps (stuff like a squat with a 3 second descend and a 3 second hold at the bottom), and while I do think that it is helping my strength it is also just the least pleasant thing in the world. I've got my monthly meeting set for this Friday, and I'm going to see about getting more conditioning built in to the program, since that is definitely where I'm weakest.
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Mar 30, 2022 19:29
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Share Bear posted:c lift s: pre covid my baseline for deadlifts was 3 plates (315lb/142.8kg, meaning the minimum i would do in a set of 3) but lockdown + omicron + holiday binging set me way back to start over in january I solved my deadlift grip issues by using a hook grip. It hurts like all hell, but I've never had it fail. (I'll go for a mixed grip if I'm going for a max, and that feels like a holiday after the hook grip.)
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Mar 30, 2022 20:04
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carry on then posted:yeah space is at a super premium, mostly i want something i can put away when i'm not using it, i'd like to squat heavier and try barbell bench since i'm getting into the 75-80lb range on dumbbell press and it's starting to get difficult to get the drat things into position repeatedly The fold-away racks from Rogue Fitness might be worth looking into, depending on budget and how hardcore you wanna go with it.
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Jun 9, 2022 20:30
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PokeJoe posted:I broke 100 lbs 5x5 today on my bench press using my janky living room setup Nice. The gym I'm currently at is very clearly owned, operated, and filled with certifiable morning people. The facility hours are 5:00am to 10:00pm, and when I come in between 7:30-8:00pm to workout, the place is usually almost empty. It's usually completely empty by 9:00pm. On the one hand, this is nice. I can set the stereo to play whatever I want, I have all of the space, it's good times. The problem is that they've got programmable thermostats, which switch to 81 degrees at 9:00pm. I guess they were used to the place being empty by then before I started going there. Alas, those settings mean that right around the time I feel like I'm getting over the hump for my workout and can push through easily to the end, suddenly it gets so warm that I end up (even more) sweaty and exhausted. What should be the last twenty minutes of my workout ends up taking an hour, and I'm rushing to get out of the place by 10:00pm.
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Jun 15, 2022 20:29
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PokeJoe posted:Why don't you ask them to stop doing that I only realized it about a week ago, once it got hot enough outside that the gym warmed up really fast once the AC switched. I left a note last night, though I don't know if they'll do anything.
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Jun 15, 2022 20:59
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RokosCockatrice posted:Is there any reliable way to get in shape yet Yeah, there are plenty of very reliable ways. Really, if you get into and maintain a solid diet and exercise regime you'll be in shape within a couple of years. There's not even any just one regime that actually works. As long as you're not following a fad-diet and the workout isn't something from an infomercial, there's a very good chance it will get you in shape within a couple of years. Now, a way to ensure that you are able to maintain the time, effort, and willpower that are required to follow through with such a regime...that's something we don't have a solution for yet.
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Jun 15, 2022 21:48
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My trainer and I had a talk Monday and we're about to switch around my program to try and get me in the gym 4-5 times a week for ~1 hour workouts instead of 3 times a week for ~2 hour workouts. This will hopefully make the gym less stressful from a time-management perspective, as I'll be able to make it a more regular part of my daily schedule. He's also about to start changing the structure of the workouts. Right now it's 2-3 big-lift supersets, followed by a conditioning set (for which I am usually completely wiped out). Now it will consist of 1 big lifting superset and then more intense conditioning. I'm a bit anxious about this, because my strength has been doing really well but my cardio has gotten so bad that I dread the times when I have to work on it. Losing strength gains to be able to go from having really bad cardio to just sorta-bad cardio is almost certainly better for my overall health, but still a but bruising for my ego.
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Aug 4, 2022 19:17
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post hole digger posted:i like the apple fitness yoga lady jessica. I feel like Dustin keeps things a bit less intense, which is nice. Jessica always seems to go really hard.
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Aug 4, 2022 19:52
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post hole digger posted:its funny you say that, it never occurred to me different instructors would have different baseline difficulty levels. i like her because she has the most calming presence. some of the other ones were just too chipper for me. Dustin and Jonelle can definitely be a bit too peppy at times, yeah. Also, this came across my memories today, the squat that is still to this day my PR. I’m gonna try to get back to this level, but at this point I’m going to have to fight against the clock before age makes this too hard to reach again. https://www.instagram.com/p/BI2Kq4ChTks/?igshid=YmMyMTA2M2Y= (Also also, great camera angle to really emphasize my double chin.)
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Aug 8, 2022 18:25
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RokosCockatrice posted:yeah the "move more eat less" school of weight loss hovers around 3% long term success rate. the chance you have diabetes if you live in the us is like 8%, trying to avoid it by moving more eating less is just wishful thinking The myth that diets have a 3% long-term success rate comes from one 1959 study that was done on just 100 people. The actual numbers are significantly higher, with 25-27% maintaining significant weight loss for 5 years or more. There are studies showing that as high as 87% of people can maintain a weight loss of at least 10% for 10 years. "Move more eat less" has significant scientific research backing up its efficacy, and anyone trying to tell you differently is either trying to push a "morbid obesity is healthy, actually" political agenda or trying to sell you a fad diet.
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Aug 9, 2022 05:57
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AnimeIsTrash posted:I asked in another thread but I wanted some more advice, is there any stretching or something else I can do to help fix my wrist position during squats? I noticed I was overextending my wrists quite a bit so I went back down to 1 plate and now find it really hard to maintain a neutral wrist. These exercises are listed as ways to help with front squat mobility, but the wrist exercises they show carry over well for back squats.
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Aug 9, 2022 17:17
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post hole digger posted:uhh whats up with that first link lol Oops, the RLM Best of the Worst poll I'm running in GBS snuck in there. Here's the correct link. (Non-paywalled NYT article.) RokosCockatrice posted:do you know how to read studies? the things you linked don't support your conclusions I think you're misreading my post because of the ambiguity around the word diet. A "diet" in the sense of a temporary change in eating doesn't work long-term (because the entire point is that your body is constantly trying to achieve homeostasis and any temporary change will only have temporary effects). Permanent changes in eating and activity patterns do work, and are what those studies have tracked and shown.
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Aug 10, 2022 14:18
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Share Bear posted:oh yeah that things a death trap, the one with the rails that guide it right A smith machine? Or are you talking about a squat rack that just has locked-in pegs (making the initial lift and set-down afterwards awkward.)?
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Aug 25, 2022 00:20
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echinopsis posted:keep coming back to the idea of using meth to bootstrap into fitness In the gym we just call it “preworkout”.
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Oct 24, 2022 22:36
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post hole digger posted:I need to lose like 10 lbs does anyone use a calorie tracker app they like or should I just take up smoking LoseIt is a very solid tracker app that I've been using for years.
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Jan 25, 2023 17:58
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akadajet posted:I went back to the gym after 5 months lol Nice. That means you don't have to post about going back to the gym after 6 months (or a year, or longer).
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Feb 14, 2023 19:07
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Silver Alicorn posted:I’ve recovered from my birthday/vacation weight gain. down 21 lbs now. my pants fit worse and worse all the time Down a similar amount of weight, and right now I'm basically living in denial that my jeans don't fit anymore. Having a belt without holes definitely helps maintain the illusion, but I know that eventually I'm going to have to actually get a new wardrobe.
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Mar 15, 2023 15:29
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I ran across an old FB post of mine where I was bragging about finally hitting 16 pull ups in a row, and how I was shooting for 20. Nowadays, getting in 2 solid pull-ups in a row is a rare feat. Granted, even after all my weight loss this year I'm still 42 pounds heaver than I was back then, but I don't know if I'll ever get back to that level...
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Mar 15, 2023 20:16
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My quest to hit a sub-10 minute one-mile run continues with weekly runs on Sunday. I basically do my normal 4-mile walk around the lake, but pick 1 mile out of it to run. I've clearly hit the end of the easy gains, where the simple fact that I was actually running at all was making my body less-terrible at it. This week was the first time since I started doing this regularly that my run was slower than the week before. My poor performance was exacerbated by missing all of my training the week before. That said, the weight loss is still chugging along heartily. One side-effect is that my pull-ups are significantly better. I was struggling to get in a single good rep before, but now I am up to 3 in a row without issue. Still a long way to go there as well, but it's nice to have these very visible kind of improvements every now and then.
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Apr 17, 2023 18:10
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Mr. Crow posted:pro-tip for grip strength esp. if youre already doing deadlifts, on your last rep + set just hold the weight as long as you can. My trainer is big on strict tempo for reps, and I’m currently doing on a 3-second descent for my deadlifts (and squats). It’s a whole different category of agony for your grip.
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Apr 17, 2023 23:57
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Achmed Jones posted:i have a plantars wart on the bottom of the 'knuckle' of my big toe, between the toe pad and the ball of my foot. i have had it since i was seven years old. multiple dermatologists have tried, and all have concluded: this is you, we could cut it out with knives but it'd come back and also that would hurt a lot. Cross your legs at the ankle so that the foot with the wart is off of the ground. It'll require a bit more balance but should still work.
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Apr 25, 2023 16:44
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My secret shame is that right now all my heaviest deadlifts are currently done on a trap bar*. My grip is significantly stronger when I am able to keep my hands in a parallel grip position. When I'm deadlifting on a traditional bar I'm currently doing a hook grip, and I'm starting to wonder if my justifications for doing so aren't just thinly-veiled masochism. * I will say, though, that walk-thru/open trap bars are so insanely convenient to load and unload. akadajet posted:also use chalk. you can get liquid chalk if you don’t want to make a mess in the gym  If you want to really be able to tell the difference, wait until you are starting to have grip trouble during a working set, and then apply chalk during the next set. Then you'll fully appreciate the magic...
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May 3, 2023 15:37
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KidDynamite posted:i've got the toxic masculinity bug where i'm sure i could join the rogue 1000lb club even though i haven't lifted for years. One of the biggest unspoken benefits of lifting (and of exercise in general) is its ability to get you back to reality when your ego has been dipping a bit too hard into power-fantasies. It's a helpful psychological reset.
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May 3, 2023 16:30
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Great work!
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May 5, 2023 23:48
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Today my Apple Watch measured my VO2 max at 33.1, which is awful but also much better than the 25.5 I was at last year. Cardio always hurt so much that really let it slide for a long time. Now that I'm forcing myself to run at least once a week (along with doing more conditioning work at the gym), I'm slowly climbing out of the hole I dug myself into.
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May 15, 2023 02:54
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akadajet posted:I told my apple watch I was on a beta blocker and it sent my vo2 max number to the shadow realm Interesting. I'm very curious about how the number it gives compares to something done more scientifically. The local university's department of kinesiology & health education has public-facing program where you can go and get things like DEXA scans and VO2/lactate. It's mostly meant to be a way for them to do research (they get to use all your data) and as a result the tests are all very cheap. I've been doing DEXA scans there once every six months. The results of those mostly track with the results I get from my scale (which uses BIA to measure body composition). I don't know if VO2 will end up the same, but I'm going to give it a shot when it's time for my next scan.
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May 15, 2023 03:26
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Achmed Jones posted:weight: 199.2 
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May 18, 2023 07:19
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I just need to take a moment to express my deep hatred for the loving Concept2 SkiErg. My trainer currently has me replacing the rows in my conditioning circuits, and I just cannot use this machine in a way that doesn't feel terribly awkward. I'm sure it's probably good for me, but I still dread every time I have to use it.
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May 22, 2023 03:14
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AnimeIsTrash posted:i dont know what that is OP It's what happens when someone looks at one of those NordicTrack ski machines from the 80s and says "how can I convince Crossfit people to buy this?"
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May 23, 2023 20:07
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akadajet posted:why are you doing CrossFit? Oh I'm not. But their style of equipment has bled over into most gyms now-a-days.
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May 23, 2023 20:11
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DELETE CASCADE posted:does onnit still make the kettlebell that looks like a gorilla head? Excuse me, I think you mean Primal Bells.
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May 24, 2023 18:40
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Thought I would greet the sunrise on the solstice with a walk around the lake. Then when my alarm went off at 5am I realized that was a loving stupid idea. Now I'm debating if I'm going to get in a short yoga workout since it's apparently International Day of Yoga and my Apple Watch will give me a cheevo if I do at least 10 minutes of yoga today. All those are just asides, though. Today's actual workout will happen at the gym later tonight. Gonna push for 3x5 at 340# on the trap bar.
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Jun 21, 2023 20:18
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polyester concept posted:I bought a squat rack today  Are you going with arms or bars/pipes for safety? Also, accomplished the 3x5 @ 340# for my trap bar deadlifts today. Today's big lesson is that, since I've been losing so much weight, I no longer have the cushion of my belly against my thighs helping to stabilize my core at the bottom of the movement. I've eschewed using a weight belt for the longest time, but now I might need to re-consider that. Or I could just keep flexing my core as hard as possible...
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Jun 22, 2023 05:09
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polyester concept posted:It has arms - is one better or worse? I used to see a trainer at the gym and the equipment there all had arms, and my trainer would obviously spot me. That said I don't intend to be lifting anywhere near the rated capacity any time soon Both will get the job done just fine. The only real advantage of pipes is that you can't accidentally step too far back and be outside of where they can catch the catch the bar. (But, of course, you need a full cage rack to be able to use them.) That said, I know some powerlifters who don't use either and prefer to just ditch if they reach failure. It's absolutely terrifying every time it happens, but they never get hurt doing it.
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Jun 22, 2023 05:33
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polyester concept posted:did my first 5x5 workout today. used the app from stronglifts.com to recommend starting weights and chose the beginner level since it’s been a while. Hell yeah. Hope it's the first sweat of many!
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Jun 26, 2023 23:31
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Dijkstracula posted:I told it only my age, gender, and height So bioelectrical impedance analysis analysis (BIA) measures of body fat can be really good or really bad. I had a cheap handheld unit that was supposed to do that to measure body fat, and it was giving me numbers that were at least 30% lower than they should have been. (This was especially bad as it was a time when I had just moved, was a lot more idle, and was stress eating; so I wasn't getting a true gauge of just how much fat was building up.) I eventually got a Withings scale, though, which uses the same method but has a better build. It's numbers are still not perfect, but they're usually within a few percentage points of the results I get when I do a DEXA scan (which is the gold standard for body composition measurements). The most important thing is to just make sure you're always measuring at the same time of day and on an empty stomach (and preferably after having used the bathroom). That Wyze scale looks like they're copying Withings, and at 20% of the price. So I don't know if they're cutting corners on things that matter to the measurement or if they're mostly the same quality but just saving on branding (and probably pirating some of Withings' R&D). All that said, still better than having no scale at all. Keeping track of your data can really show you how you are progressing.
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Jun 30, 2023 18:42
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skimothy milkerson posted:anecdotally I think you can get away with losing weight fairly rapidly without shedding much muscle at all (as long as you're lifting and eating some protein) until you're getting in to skinnyfat land from fat fat land. people drop a ton of weight and git bigger all the time its fine Yeah it's extremely, overwhelmingly difficult to gain muscle while losing fat. Basically, your body doesn't want too add extra muscle tissue when it is having to dip into its energy reserves. That doesn't mean that you can't maintain your current muscle mass while losing weight, or at least lose a significantly smaller amount of that muscle mass compared to fat mass. It's just about making sure you keep training. Like, here are my body comp measurements for the year (these are monthly averages of daily measurements, which were done at the same time and in same conditions each day). I started Wegovy (and thus, started losing significant amounts of weight) at the beginning of February. You can see how both fat and muscle have dropped, but fat has dropped much faster.  Also, because of this goddamned Wegovy shortage it's been 3 weeks since my last dose. As a result I'm gaining a little bit of weight back, but so far all of those gains seem to be in muscle (while the fat levels are staying steady).
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Jul 11, 2023 01:59
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AnimeIsTrash posted:i just automatically assume a takeout meal is about 2 meals worth, so i skip a meal or eat lightly When I log a takeout meal from a place that's too small to have the ACA-required calorie info, I'll usually just find something that is roughly equivalent from a similar place that does have calorie info available. It's not perfect, but then again calorie labels themselves can vary up to 20% so you just have to accept some imprecision. Eeyo posted:i'm glad your bone mass isn't falling The advantages of never developing bone-itis!
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Jul 11, 2023 02:27
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Dijkstracula posted:I never knew how good I had it when the place down the street from me in Oakland had late-nite by donation yoga There was a place in my city that did by-donation yoga, but the whole things felt a bit cult-y. I was really enjoying the yoga workouts on Apple Fitness+, though ones personal success with those will really depend on ones ability to follow a workout from a screen. EDIT: Also, pulled off 3x5 @ 350# deadlifts on the trap bar today. The road to a 400# 1RM continues... LanceHunter fucked around with this message at 04:44 on Jul 13, 2023 |
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Jul 13, 2023 04:42
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I feel like turkish getups are 90% body positioning and 10% actual strength. The closest thing I can think of are my friends who do aerial silks and have all these specific movements in complex sequences that allow them to easily climb the silks and to wrap themselves up properly to allow their various spins/drops to happen. Once you get the body positions exactly right, you'll be able to lift way more than you first thought because of how much mechanically advantaged the whole thing is. (Also, once you get the body positions right, you can carry those over into getting up off the ground in general. Then you can start to be one of those people who can go from lying down to standing without your hands touching the ground).
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Jul 14, 2023 20:35
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