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Super Ape

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Returned to work this week, got one workout in on Tuesday, started feeling crappy the same evening, getting flu symptoms on Wednesday and now staying home for another day. Not a great start. Well, at least the tests have come up negative, so it is just a common cold.

Tuesday included upper body stuff as my legs were in full WTF mode after the biking. The biggest stuff was a few reps with 270lbs on the bench. I really didn't need to get sick right now, but on the other hand I'm not at all surprised. I would have even thought that it happened sooner than this.

Ok, so maybe late next week at the earliest is when I'm able to get to the gym again. Not good.

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I think I did 3 days of deadlifts last week, which is too much apparently.  I was supposed to do Legs yesterday, but my lower back felt too torqued to really go for it.  It's better today, so that's what I've got lined up, I suppose.  Went really heavy last Sunday for a Pull day, and only managed to get 315 1x, which is sad since I topped out at 335 x2 a while ago before the Breaking of Self.  Then did deficit sumos quite a bit lighter on Tuesday, I think 205 for 6-7 reps, which wasn't so bad.  But tossing another Pull day in there Friday where I did regulars at 225x6 was a bit much.  My lats loved it, though.

Really wish my gym had a better way to set up for weighted hip thrusts.  I feel like I have no good glute options (since I'm not going to be crazy and do sumos today) except for the landmine reverse lunges.  And the cable attachments for doing leg kickbacks feel clunky as fuck and like I'm not really focused on the muscle.

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One workout this week, after recovering from the flu. Similar to last week's, but lighter. Really bummed out that this is taking so long to get back on track, but can't really help it. My abs have really taken a hit during these weeks, wearing a tanktop or a sleeveless hoodie covers that up nicely and I'm enjoying the mass. Well, the weight was up to 187 lbs, which isn't that high, but based on how much my six-pack suffered this past month (and a half) you'd think I'd be closer to 200.

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On 8/2/2022 at 6:15 AM, Gordlow said:

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I have been getting what feel to me like some pretty surprising results from my fairly minimalist calisthenics, sandbags, and kettlebells routine. 

My resting heart rate has dropped to 55 bpm even though I am doing zero steady-state cardio.

I have put two kilos back on (up to 93.5 kilos after dropping below 92) but my waist hasn't increased in size and 3-point caliper measurements suggest that I have dropped a little bodyfat... So I have added 2ish kilos of muscle in a short time doing a decidedly not bodybuilding program? Could be muscle memory I suppose. I'm sure a significant chunk of the 20 kilos I dropped was muscle mass.

The heart rate decrease is interesting. I regularly get my heartrate up around 120, then rest until it drops, then jack it back up. Kettlebell swings in particular can just skyrocket my heart. It was at 62 when my weight was lowest. It's been a pretty quick change.

i'm also doing Wim Hof breathing about 5 times/week. That might also be helping. And I go for long walks pretty often, but not quite as often recently because it's really really hot and humid here now. 

Diet is still mostly chicken eggs yoghurt seafood fruit veg soups salads fermented foods green tea barley tea black coffee water nuts 86% cacao and whey protein.

workouts recently: 

3 or 4 workouts per week. One or two days between workouts. alternate between: 

full-body calisthenics - squats, Australian pull-ups/inverted rows, push-ups, hanging knee raises. Throw in a set of fancy dumbell curls when the dumbbell area isn't busy and/or I feel like it. Add in step-ups or lunges sometimes.

Grappling -type workout: Hindu push-ups, sandbag get-ups, kettlebell swings, some extra kettlebell or sandbag work (cleans, snatches, etc etc) and some fat guy yoga if I have the time.

I'm working on this one, but I am bad at the Spidermans (Spidermen?) 

 

 

Edited by Gordlow
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I'm still training my regular schedule (ULUL, except every 5th week when I skip two workouts).

Because of the heat mostly (gym doesn't have full aircon), I haven't been doing a lot of barbell squatting and deadlifting. Not a lot of flat benching either to tell you the truth.

Basically I've just been doing close-grip incline bench and Pin SSB Good Mornings as big lifts, but even then nothing for very low reps. Highest I've gone is 87.5kg x 6 on the former, and 80kg x 12 on the latter.

I actually did some standing leg raises on the dip post yesterday 3 x 15 and yeah I'm feeling it today lol.

As the weather begins to cool off, I think we'll (gf & I) will really focus on work capacity. That probably will begin to mean barbell complexes, maybe kettlebell stuff but less sure about that right now - certainly the swings. Tbh I'm not really worried about strength-training right now, as long as I'm working a couple of decent compounds and do a decent amount of hypertrophy & pump work on machines and dumbbells  I don't think I'll fall too far back.

Diet-wise I'm kinda sorta trying to change some things but it is still a work in progress. I'm generally keeping low carb during the week, not keto-levels or anything though I may consider that. I've only eaten mortadella and homemade salsa so far today.

@Contentious C One possible glute exercise you may have missed is the 1-legged Glute pushdown using the assisted pull-up machine. This is something I have been doing a lot of recently - I will probably tap this out eventually, as I did 80kg for 12 yesterday and it only goes to 85. But it's alright as a hypertrophy movement. Hyperextensions also involve a lot of glute if you focus on them. Hip thrusts on the leg extension machine can also be quite good at providing good tension along a decent range of motion - the stimulation-to-fatigue on barbell hip thrusts isn't amazing, and yeah they're usually not fun to set up.

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55 minutes ago, Log said:

@Gordlow, do you own a sandbag or do you go to a gym that has one?  If it's yours, I'm just curious where you got it.

My gym has suspension training straps, sandbags and kettlebells, which is lucky for me. A lot of gyms in japan are heavy on machines and lacking everything else, in my experience. My gym has lots of cardio and weight machines and they are always in use. I might literally be the only person who uses the sandbags. Certainly I am the only person training in the afternoon who uses them. I have seen several people eff around with the kettlebells but I have never seen anyone else do what I would consider a proper swing or snatch, at my current gym. There are a few heavy squat/deaflift/bench guys, and some ladies who train quite hard, and a handful of people who can do strict pull-ups... But most of the people who use the gym I go to just use the machines or the tiny dumbbells. Which is great for me. 

there are videos on YouTube about how to make sandbags.

EDIT: for example. Alan Thrall has some great sandbag instructionals, also

 

 

This instructional one is good too, though his sense of humour is pretty cringe: 

Sandbag training is fun!!

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14 minutes ago, Gordlow said:

My gym has suspension training straps, sandbags and kettlebells, which is lucky for me. A lot of gyms in japan are heavy on machines and lacking everything else, in my experience. My gym has lots of cardio and weight machines and they are always in use. I might literally be the only person who uses the sandbags. Certainly I am the only person training in the afternoon who uses them. I have seen several people eff around with the kettlebells but I have never seen anyone else do what I would consider a proper swing or snatch, at my current gym. There are a few heavy squat/deaflift/bench guys, and some ladies who train quite hard, and a handful of people who can do strict pull-ups... But most of the people who use the gym I go to just use the machines or the tiny dumbbells. Which is great for me. 

there are videos on YouTube about how to make sandbags.

Oh, man. Did you just give me an opening to brag on my home gym? I think you did! 

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I've got an adjustable kettlebell that'll go from 12kg to 32kg, and I'm getting into using it more.  I'm thinking of adding some suspension straps, some battle ropes and a sandbag. I did find a nice sandbag for not much money on Rep Fitness' site. I also need to get three more horse stall mats (that's what I have under my rack there) to extend out to the bike and to the side there where the other little weight rack is. After all that, I think I'll be set.

 

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Man, that home gym is beautiful! I straight up envy you! 

For you and @SprintingFromAmerica here is the complete Enter The Kettlebell video! Must watch for anyone interested in that kind of training.

 

In my opinion, though, Mark Wildman has by far the best instructional videos on kettlebells and get-ups. He's had a huge effect on how I train over the last couple of years. And Al Kavadlo's calisthenics videos are the best I have ever found. They both seem to be genuinely excellent teachers.

 

 

To me, it's amazing that this quality of instruction is available completely free. Though, I have bought books from all three guys. Wholeheartedly recommend binging their YouTube videos!

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The kettlebell stuff is interesting, but it's a little tricky to progressively overload as I don't really think we have a super comprehensive kettlebell collection at my gym. I could probably make it work, but a bit harder for my gf. I definitely want to play with this stuff though.

My gf can't make it to the gym for regular midweek leg day this week, so I threw some squat-to-box with pressing both on the box and standing yesterday (i.e. up, press, down, press, etc - giant-setting that with assisted chins and dips). I used a barbell and my gf used 2 dumbbells. Maybe next time, I'll try to double-rack 2 kettlebells instead.

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We tried some single racked dumbbell squats as well as some kettlebell swings for conditioning - it was at the end of the workout, and we had been putting the work in to try to get out quickly (Rebi needs her sleep) but these KICKED MY ASS!. One set of each for 20 and we were done - I mean we could have probably persevered but we train again Saturday and Sunday so have to manage recovery. We will try for 2 sets next time!

Thursday is currently very machine-focussed otherwise though. Hamstring Curl first (a Mike Israetel idea to put hamstrings first), then abductor/adductor supersets with v. little rest, then leg press supersetted with calf - as I say, we then tried the kettlebell work. Oh dear. We finished up with the Candito Cable Crunch. Workout all wrapped up in just over 45 minutes. Could do with some more glute volume, but we've been hitting that pretty hard on Sundays so it's ok.

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On 8/24/2022 at 7:55 PM, SprintingFromAmerica said:

The kettlebell stuff is interesting, but it's a little tricky to progressively overload as I don't really think we have a super comprehensive kettlebell collection at my gym. I could probably make it work, but a bit harder for my gf. I definitely want to play with this stuff though.

My gf can't make it to the gym for regular midweek leg day this week, so I threw some squat-to-box with pressing both on the box and standing yesterday (i.e. up, press, down, press, etc - giant-setting that with assisted chins and dips). I used a barbell and my gf used 2 dumbbells. Maybe next time, I'll try to double-rack 2 kettlebells instead.

It's a feature not a bug, with kettlebells, that they leap up in weight like that. Apparently you are meant to progress by doing more work in less time and so on, rather than by going up half a kilo or whatever. Wildman has some great videos explaining kettlebell progression. The bonus is you don't have to buy dozens of kettlebells.

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I think it's one thing when you're going up from 16 to 20kg etc, but when the jump is 4kg to 8kg that's a bit harder to swallow.

I'm already quite used to putting small dumbbells on cable stacks in order for my gf to progressive overload cable rmovements.

I mean as a 'coach' I can work around that by building increased fatigue on prior movements, but some 6kg kettlebells would be useful and my gym does not have them.

I am aware of magnet weights for this purpose, but they're quite expensive and then I'm carrying weights to the gym which I'm not mad keen on.

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Big improvement this week as I got 3 workouts in, although none of them were all that heavy and all of them were upper body based. I got a clean rep on bench with 281lbs and three not so clean with 286, so that was decent. Nothing else is really worth mentioning.

Abs are slowly beginning to look less miserable but I'm still a good month away from reasonable. Let's see if next week I get back to trapbar again?

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  • 2 weeks later...

So I got a cheap 8kg kettlebell from Lidl today!

I'm mostly just going to be using it for light work and conditioning on off-days, I think it will have diminishing returns naturally but I think there are some good delt, upper-back and forearm gains to be made if nothing else.

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Coming to the end of the current mesocycle, I was actually doing proper bench press for the first time in..I'd have to check back lol. Probably a couple of months?

I did a wave of close-grip-incline pressing (insane ROM, did 100kg for a top single), some seated back-supported overhead press (I think I got 76kg x5) and some Larsen Pressing (60kg for 20 reps with a close-grip the other day).

But this was my first time with 100kg for reps on any press in quite some time. And I got 8, I think I could have got a 9th though I may have hated life afterwards. Not a single rep was very much fun to be quite honest with you, but I am really happy to get this number of reps having not done any proper benching and nothing with that kind of load. I think it's a sign that my slight focus on hypertrophy and athleticism will actually get me stronger long-term. If I spent a few weeks specialising on bench, I am pretty confident I'd be able to set some rep PRs - but that isn't the plan right now.

I have a deload programmed after tomorrow, but I might go to the powerlifting gym depending on how next week is in terms of other activities. I suspect my deadlift will be somewhat detrained, but it would be interesting to see whether all the hyper-extensions, hamstring curls and glute pushdowns keep it not top far from what it was.

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6 hours ago, Control said:

Guys, is it possible that working out has made my hands grow?

Yes, I’m serious.

I guess if your HGH-levels spiked like crazy due to working out it could theoretically make your extremeties grow, but in general, I don't think that should happen! Maybe they are just swelling up? I hope that it's not due to every other part of your body shrinking, either! Maybe others can chime in, but I think it would be a very rare occurrance if it did actually happen.

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Oh boy, for the past three weeks I only made sure I get the bench in and another more pull oriented workout. This week I finally got three workouts in and today was the first trapbar since July. I started by standing on a platform and did 7x218, 3x328 and 1x438, then set the trapbar on the platforms and did 3 singles with 515, then 6×427 and a bunch of shrugs.

As far as bench goes, I did a clean rep with 291lbs and decent but not exactly clean rep with 297 and a couple of partials afterwards couple of weeks in a row, so that hadn't taken such a hit as trapbar had, but I will get back to the grind and hopefully get back to the level I was a few months ago.

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On 9/15/2022 at 4:25 AM, Shartnado said:

I guess if your HGH-levels spiked like crazy due to working out it could theoretically make your extremeties grow, but in general, I don't think that should happen! Maybe they are just swelling up? I hope that it's not due to every other part of your body shrinking, either! Maybe others can chime in, but I think it would be a very rare occurrance if it did actually happen.

Surely there’s a muscle in the side of my hand, near the pinky, that could get meatier? Maybe my wrists, too?

I’ve been putting on dress shirts that I haven’t worn since pre-COVID, and my hands no longer fit through the cuffs. And I can’t account for the change.

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6 minutes ago, Control said:

Surely there’s a muscle in the side of my hand, near the pinky, that could get meatier? Maybe my wrists, too?

I’ve been putting on dress shirts that I haven’t worn since pre-COVID, and my hands no longer fit through the cuffs. And I can’t account for the change.

Wrists definitely get meatier due to working out and yes, added grip-strength will make your muscles in your hands bigger, no doubt. I thought you meant the size of your palms growing and thought "yikes", but yeah there are gripping muscles that react to training, no doubt!

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