All-Purpose Health and Fitness Thread

[Shartnado]

Another resistance band workout first thing in the morning. Hanging leg raises and some pull-ups a bit later on. Walk to the nearby store early in the afternoon and doing alternating bicep curls with the grocery bag on the way back. Just now, in the early evening I did some free squats and calf raises while watching Rampage. I need to start incorporating the free squats to my workdays, along with the stretching routine. Luckily, those days are still some time away.

[Shartnado]

You wouldn't think taking one week off of doing nothing but watching wrestling, music and an endless cocktail hour would take such a toll, but here we are!

Anyway, back to the endless grind. Started the workout week on Tuesday and put the weight vest back on from Wednesday onwards. The week itself was nothing special. I kept the weights reasonable and figured I give myself a bit of a slack to start. Only thing that was heavier than before the vacation, was the Meadows Row pyramid on Thursday (combined with a moderate Seal Row pyramid), where the top sets were with 205 (plus % of the bar) with 6 reps over two sets with both hands (1+5 with the right one and 3+3 with the left).

Everything was upper body this week, Trapbar and Squat machine will hopefully enter the fray next week.

I'm halfway ready with the new gym playlist marking the beginning of the fall season. My plan (as usual) is to get rid of the fluff on top of my abs first and once that has settled, then it's time for a bulk for the next 6 or more months after that.

As it has been pretty much every year, it will take a while to get back into the swing of things, but once I get the routine going again, I will look forward to going heavy each time out!

[Shartnado]

Two workouts in so far, and was able to go back to 88's for incline dumbell bench and hammer curls this week. 3 sets of both with 8, 9 and 7 reps for bench. More regular bicep curls, resistance band lat pull downs and push downs on Monday. Yesterday I did some preacher curls with the EZ Bar on the Scott bench, followed by standing reverse grip curls and behind the neck skullcrushers (3 sets each with 64 lbs). Then some dumbell chest flies laying on the floor (with pair of 40's and 44's). Also tried some grip stuff with this pipe we use (by adding plates and then try to lift it off the ground with one hand) and was able to lift 132 and 176 (albeit just barely with left hand).

Today I have been stretching my legs as much as possible so I can have some sort of a leg day after work.

[Shartnado]

Yup. A decent leg day today. I did a squat machine pyramid of both squats and calf raises. Put on two pairs of resistance bands and went from 183 to 416 and back down to 183 (with 284, 328 and 372 in between, both ways). 3 sets of calf raises with 416 and one or two sets with each lower weight. Squats were sets of 5 on the way up and sets of 3 on the way down, except for 183 which was 7 on the way up and 5 on the way down.

Bike ride home felt interesting to say the least. Stopped at a supermarket to get a big bag of whey protein, some more creatine and some ready mixed recovery drink powder. On top of this I ordered a huge bag of gainer for later on in the year.

Just got a brand new fitness watch, too. The previous one was still functioning, but the battery required something like three charges throughout the day, so I said enough of this.

I need to go stretch my legs now, and probably put some cold/hot gel on my quads when I go to bed. Tomorrow should be Seal and Meadows Row day.

[Shartnado]

Only a Meadows Row pyramid today as the place where I usually do the incline Seal Row was occupied. In its place, I did 3 sets of dumbell rows 15×88 lb with each hand. Meadows Row was from 55 lbs to 210 lbs and back down to 55. Sweat was definitely pouring during the whole thing!

Normal ab stuff in the end, as usual.

[Shartnado]

My legs were still completely toast from Wednesday! Yeah, that's the way I need to hit the squat machine from now on. Anyway, no rest (days) for the wicked, as it was time to get back on the Trapbar horse, once again. Light and quick deficit lifts topping out at 458 without Versas. Then on to the blocks. Going from 555 off the half blocks to 650 off 3/4 blocks and then 745 off the full blocks. The damn Versa gave out at 766,5 and failed to lift that on another attempt, as well. So, I did another single with 745 and 650 and 5x555 and 10x458. Two sets of shrugs with 365 and 254,5 for the finish. No ab work, just hanging upside down and hard foam rolling on those sore quads.

Definitely a good week, but I'm obviously not where I want to be at this point, so this will take some getting used to again.

[Shartnado]

Took the Sunday night off in order to recover from the fun Saturday night, even to the point of not putting the weight vest on. Monday evening I was ready to go once more, put the weight vest on and strapped the huge bag of gainer onto my bike as well. Sidenote: the bag is 15 lbs and is said to contain 24 portions. Are you fucking kidding me? So, I'll be going with 1/4 portions, once I start supplementing my work meals with that stuff. Maybe I will figure out what else I can add to it, if need be.

Anyway, the workout seemed to go nicely. 3 sets of incline dumbell bench with a pair of 88's for 12, 11 and 7 reps, followed by a set of hammer curls each.

4 sets of resistance band lat pull-down combos with 12-15 slow reps with a stretch on the starting position as well, then 15 quick reps with a stretch on the ending position followed by quick reps bending forward keeping by elbows as close to each other as possible, until either the lats or the wrists told me to stop.

3 sets of light combos of dumbell curls, slow and deep incline bench, dumbell curls sitting on the incline bench and hammer curls sitting on the incline bench, using pairs of 35's, 31's and 26's.

2 sets of resistance band push-down drop sets and one set of resistance band chest flies.

This was followed by the normal ab work. Seemed like a good start to the week.

Edited August 20, 2024 by Shartnado
Typo

[Shartnado]

Yeah, so it was squat machine pyramid and a calf raise half pyramid tonight. Squats started from 139 (same resistance band set up as last time) and went up to 423. I did two sets (7 and 8 ) with that, then 3 sets of calf raises with 467 and another squat set of 5 with 423. Then I started going back down alternating between squats and calf raises with each lower weight as I used on the way up. Between set I did bodyweight calf raises while slightly leaning on the actual squat rack.

Usual ab work at the end. Fortunately, I have the whole night to stretch my legs out as the only production line that I need to take care of tonight is the one I stretch my legs at every time I get to do it during the shift. I hope that will help and I can walk normally the rest of the week.

Just noticed today that the place I got the gainer bag from, now had a way better deal on an even bigger bag of even more extreme version of that gainer. I guess I'll be placing another order...

 

[Shartnado]

Extra cardio today, as I walked to the grocery store and back as well as forgot my keys when leaving for gym/work, so extra 5 or 6 kilometers right there.

Skipped the warm up at the start and abs/stretching  at the end, so I had time for a proper workout.

I did a Meadows Row pyramid and a regular bench pyramid. Meadows went from 55 to 216 to 55, 13 sets with each arm and bench was from 142 to 247 to 142, 10 sets overall.

Next week, I need to try 220 with the Meadows Row as the top set. Years ago, I read that someone said, "You won't build a large back working with weights under 220 lbs (100kg)" They didn't specify, whether they meant 100kg for one hand or for both hands, so I always took it to mean one hand, just to be sure.

While there was a time (years ago) I was doing dumbell rows with 225 as a top set, this Meadows Row-thingy is the first time in 6ish years I'm going this heavy with single arm back exercises. So far, I  like it a lot!

[Technico Support]

It was cooler today, so I ran for eight miles...longest I've run in a while.  The mid-Atlantic Summer heat and humidity just saps it out of you.  But it was in the mid 60s (F) this morning, which was great.  My "random shit" playlist that I've been using for running is hilarious.  Only place where Rick Ross rapping about selling drugs and giving women anal pleasure in Acapulco segues into "I Want It That Way."

Edited August 21, 2024 by Technico Support

[Shartnado]

I had an unexpected extra day off on the last night shift, so I missed the most important workout of the week. Also, the working arrangements for the next 2 weeks will be different, as I will be doing 3 12-hour shifts with 2 days off afterwards. I would imagine this will dramatically affect my workout schedule, and not for the better.

On the brighter side, we went for a walk yesterday morning and went to the stairs for the first time in quite a while. I had the weight vest on and we jogged the big stairs up 3 three times and walked down. In between, I also did the small stairs a few times (but way less than 10 times, maybe 5-ish, overall) and boy did it feel awful! But at least we both did it. Later on in the day I did 2 separate trips to the city center by bike and had another 20-30 minute walk while there. So, cardio-wise, yesterday was pretty close to a normal workday, but without the actual workout.

I also placed the order for the giant bag of gainer that was on sale, so once that arrives, I should have enough to last me for the rest of the year (albeit using only 1/4 of the recommended dosage).

I was thinking of ways to actually benefit from the Thursdays and Fridays off for the next two weeks. I guess the stairclimbing could be on the menu, but I also figured I should scedule sports massages for both Fridays and hope they won't get cancelled again at the last minute.

[The Natural]

I'm aiming to start going more regularly to the gym again. Got two wake up calls this week: getting weighed and high cholesterol in my blood test. I'm not as heavy as I thought I was, 11st 7lbs but I need to lose some weight, ideally a stone. It's a balancing act between losing some but not going too far. I fluctuate going to extremes. I went from 13st 9lbs at my heaviest to 9st 11lbs. I went 10st 10lbs to 9st 4lbs. I went from 9st 4lbs to 8st 10lbs, 8st 7lbs and my lowest 7st 10lbs, that was insane.

Edited August 25, 2024 by The Natural

[Technico Support]

6 hours ago, The Natural said:

I'm aiming to start going more regularly to the gym again. Got two wake up calls this week: getting weighed and high cholesterol in my blood test. I'm not as heavy as I thought I was but I need to lose some weight, ideally a stone. It's a balancing act between losing some but not going too far. I fluctuate going to extremes. I went from 13st 9lbs at my heaviest to 9st 11lbs. I went 10st 10lbs to 9st 4lbs. I went from 9st 4lbs to 8st 10lbs, 8st 7lbs and my lowest 7st 10lbs, that was insane.

I have no idea what a stone is, just the Bush album Sixteen Stone, but best of luck, my man!  

[The Natural]

5 hours ago, Technico Support said:

I have no idea what a stone is, just the Bush album Sixteen Stone, but best of luck, my man!  

A stone is 14 pounds so two stones is 28 pounds etc. Thank you, mate for the best of luck!

[The Natural]

12 hours ago, The Natural said:

I'm aiming to start going more regularly to the gym again. Got two wake up calls this week: getting weighed and high cholesterol in my blood test. I'm not as heavy as I thought I was, 11st 7lbs but I need to lose some weight, ideally a stone so 10st 7lbs. It's a balancing act between losing some but not going too far. I fluctuate going to extremes. I went from 13st 9lbs at my heaviest to 9st 11lbs. I went 10st 10lbs to 9st 4lbs. I went from 9st 4lbs to 8st 10lbs, 8st 7lbs and my lowest 7st 10lbs, that was insane.

Here's it in pounds, if I'm using the right internet calculator:

11st 7lbs = 161 pounds.

10st 7lbs = 149 pounds.

13st 9lbs = 191 pounds.

9st 11lbs = 136 pounds.

10st 10lbs = 150 pounds.

9st 4lbs = 130 pounds.

8st 10lbs = 122 pounds.

8st 7lbs = 119 pounds.

7st 10lbs = 110 pounds.

8st 10lbs, 8st 7lbs and especially 7st 10lbs was too low. I resembled Christian Bale in The Machinist (2004).

[Shartnado]

This may very well have been the only real workout for the next couple of weeks. So I had to make it count. Volume Trapbar off the blocks. The quick warm up was 5x264 and 4x374 off a deficit, then to the blocks. First 7 reps with 485 were from half blocks and 3/4 blocks, after that, everything was from the full blocks. 105 reps overall, within 12(ish) sets, probably took more than 45 minutes. Overall workload was 53740 lbs or a bit over 23000 kilos. Two sets of shrugs with 264, plus hanging and foam rolling at the end.

And now for a 12 hour work shift.

[Shartnado]

Because I am one crazy motherfucker, the first 12 hour shift wasn't enough to deter me from going to the gym today. Granted, it was short and not super intense, but I did it.

My front delts were fried from yesterday, so I failed the first attempt at incline dumbell bench with 88's. I did do the hammer curls, though. So it was 3 sets of bench and 4 sets of hammer curls. I had to use more incline than last week, though. Some push downs, lat pull downs and chest flies with the resistance bands and a very limited ab work, but I'm glad I got something done.

[Shartnado]

Apparently, next week will be normal schedule afterall, so yay! Yesterday I didn't have the time for a workout, so this week is definitely some undertraining bullshit, but I will try to make up for it, next week. The gym users at work (all 3 of us) got together and purchased a set-up that you can attach the barbell properly to set up what is apparently called "Land Mine". The layout of the gym had to be changed a bit, but everything still works and heavy upper back shit is definitely on the menu from this point forward.

Today (aside from biking home in the middle of the night) I have only walked to the store and back with the weight vest on, but it's early yet, maybe I'll do something later on.

[The Natural]

Started Spirals. My first class didn't go well last month as I had my forward fall on the way down I told you about making my knee bleed, jarring my body and my confidence. As I was down there, I thought I may as well do the class. My knee bled through my pants and into my mat. Pulled my pants leg up to look. Christine the instructor pulled a right face, she and Katie said I made a right mess and cleaned it up for me with first aid Had my second class yesterday. I really enjoy Spirals. It's a mixture of Tai Chi, Pilates and Yoga. On the way out I was pleasantly surprised to see Laura and our two dogs waiting for me. Shame it'll be three weeks before I can do Spirals again. Next week I'm seeing Batman: Mask of the Phantasm in cinemas which has been my biggest bucket list films to see there ever and Christine is on holiday the week after.

[The Natural]

1 minute ago, The Natural said:

Started Spirals. My first class didn't go well last month as I had my forward fall on the way down I told you about making my knee bleed, jarring my body and my confidence. As I was down there, I thought I may as well do the class. My knee bled through my pants and into my mat. Pulled my pants leg up to look. Christine the instructor pulled a right face, she and Katie said I made a right mess and cleaned it up for me with first aid Had my second class yesterday. I really enjoy Spirals. It's a mixture of Tai Chi, Pilates and Yoga. On the way out I was pleasantly surprised to see Laura and our two dogs waiting for me. Shame it'll be three weeks before I can do Spirals again. Next week I'm seeing Batman: Mask of the Phantasm in cinemas which has been my biggest bucket list films to see there ever and Christine is on holiday the week after.

Tai Chi part is my favourite apart from two things:

Squat thrusts suck.

When you do them, you do an arms movement which reminds me of the legendary New Zealand Haka every fucking time.

Edited August 29, 2024 by The Natural

[Shartnado]

I guess it is kinda silly to put in some goals for the rest of the year, but I guess doing the single arm dumbell press with 88lbs again, the 220lb Meadows Row with both arms and a 881 (400kg) Trapbar dead lift off the blocks once more should be on the menu.

Edited August 31, 2024 by Shartnado
typo, drunk

[Technico Support]

Lifted pyramids today on bench, lat pulldown, machine shoulder press, and assisted dips today:

10 @ 50%

8 @ 70%

5 @ 80%

3 @ 90%

1 @ 100%

and then back down again, so 9 sets in all.  Finished with some accessory work.  Really great lifting session and the first time I’ve completed to bench set successfully in a few weeks.  I got in my own head about it after failing once or twice during that time, but I was able to push through today.

[Shartnado]

Today's workout should be called "The Valley of the Kings", because there was three pyramids and I was ready to be buried afterwards.

Seal Row from 154 to 286 and back to 154, regular bench pyramid from 132 to 263 to 132 and Meadows Row pyramid from 55 to 222 to 55. When I put away the Seal Row barbell, I also did one set of reverse grip curls with 154 for 13 reps. The whole thing took more than an hour.

At the end, I did really limited ab work, some upside down hanging and foam rolling.

So yeah, one of the three goals mentioned previously, is now done. Meadows Row 220lbs+ for 3 reps with both arms.

[Control]

How can I work on my upper chest without a bench or a pull up bar?

[Shartnado]

1 hour ago, Control said:

How can I work on my upper chest without a bench or a pull up bar?

If you can attach resistance bands somewhere, you can use a pair of those and do flies from various different angles.

I also saw a video which stated that doing push-ups with your wrists turned outwards would work better on your upper chest. I find that position quite difficult, but using push-up handles you can do reverse grip on those and you don't have to bend your wrist while doing those.