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-- Workout Thread IV
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quote:

Originally posted by MrJiveBoJingles As far as injury goes, I am scared of deadlifts, although I do try them occasionally.

why? just don't use weights that you can't handle

quote:

Originally posted by chimera66 why?

Bad lower back.

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Originally posted by MrJiveBoJingles Bad lower back.

ah ha...yeah i've got a relatively weak lower back as well. i do deadlifts but always before i tire out my back with other stuff but lately just use that hamstring machine

Supposedly deadlifts will actually strengthen your lower back and make injury less likely, if you do them correctly. I am just worried that my form will slip up once and I'll seriously injure myself.

How is that affecting your running?

Is it making it difficult to maintain a consistently upright posture?

I don't have back problems when running at all, actually. Maybe if I did long distances it would hurt, but for what I do it doesn't bother me at all.

quote:

Originally posted by Gauss Well, almost. Isn't that the point of having a V-taper?

Nope. You've gone and overdone it.

quote:

Originally posted by MrJiveBoJingles For running this past week I did basically nothing but sprint sets, after warming up of course. I also did a lot of box jumps and other plyometric type leg movements. All barefoot. I'm resting this weekend and I feel great. My legs feel like they're getting quite powerful in spite of not lifting any weights with them. I am trying to work on pulling exercises for my arms (pulldowns, rowing motions, etc.). I need to find a proper pullup bar.

On that, people seem to think that weights are the absolute key to high-intensity strength. Anecdotally though, I would say that is untrue. After running for four or five years at high level, I was able to totally cream the gym junkies on the leg press without any previous experience, and maintain my lifts for far longer too.

quote:

Originally posted by Paradox Lost Have you tried integrating tempo-change intervals into your workouts (ie, Fartlek runs)? It's a very effective amalgam between mileage runs and high intensity intervals: http://www.brianmac.co.uk/fartlek.htm It's especially useful in developing your ability to change gears in a race, or in any instance in which a short or more sustained surge is necessary in your training.

Listen to Paradox, he knows what he is on about. Fartlek is the cornerstone of most professional runners' training regimes.

quote:

Originally posted by Fledz Nope. You've gone and overdone it.

Sorry Gauss, I have to agree. Your lats are a bit silly looking.

Now that I've bought a proper bar and set of plates I can finally combine running and weightlifting. For a long time I was generally doing only one or the other.

Still haven't found a pullup bar.

quote:

Originally posted by Domesticated On that, people seem to think that weights are the absolute key to high-intensity strength. Anecdotally though, I would say that is untrue. After running for four or five years at high level, I was able to totally cream the gym junkies on the leg press without any previous experience, and maintain my lifts for far longer too.

Such a satisfying feeling, this is; strutting into the gym, all 150 pounds of me, and showing up the weight rats at their own game.

Well, insofar as it related to my legs and muscle endurance.

Anyway, despite my acknowledgment of the benefit that supplementing an intense running program with consistent weight lifting provided, I was always rather hesitant to do it. Even though the additional muscle mass I gained through exercising muscles most relevant to distance running was very minimal, I was always concerned that the additional bulk would ultimately be counter productive.

Anyway, that was eight years ago, and now it's all fair game- to the arm curls!

I like watching stupid bitches use the machines after me and have to take the weight down 20-30 pounds, lol.

quote:

Originally posted by Paradox Lost ...to the arm curls!

Arm curls? Pfft. Bench press, military press, and rows are where it's at.

All those workouts as part of a comprehensive program are where it's at!

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Originally posted by jennypie I like watching stupid bitches use the machines after me and have to take the weight down 20-30 pounds, lol.

depending on who it is but that feeling is satisfying

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Originally posted by Paradox Lost Such a satisfying feeling, this is; strutting into the gym, all 150 pounds of me, and showing up the weight rats at their own game. Well, insofar as it related to my legs and muscle endurance. Anyway, despite my acknowledgment of the benefit that supplementing an intense running program with consistent weight lifting provided, I was always rather hesitant to do it. Even though the additional muscle mass I gained through exercising muscles most relevant to distance running was very minimal, I was always concerned that the additional bulk would ultimately be counter productive. Anyway, that was eight years ago, and now it's all fair game- to the arm curls!

Since I quit running and bulked up a bit, I have found that my arms get tired very quickly on longer runs because they carry more weight now, but my increased core strength and arm musculature is better for sprinting and shorter runs.

quote:

Originally posted by chimera66 not really. it shouldn't be too severe or you'll just look freakish. nutrition and exercise go hand in hand if you ask me, although nutrition does take a slight edge. given you have a fairly muscular back you must train more than you let on, that's not mostly nutrition.

Haha, I'm far away from looking freakish. My weight is below 70 kg (156 lbs) right now and that's the way my back looks when it's flexed, of course it's different when it's relaxed.

The thing I said about nutrition is because I used to train for 3-4 years with minimal progress thanks to insufficient amounts of food, I mean literally training for 3-4 years with constant look and no advances. I did it because I was satisfied with the way I looked, but eventually I got bored of it because no progress equals no motivation. Then I started reading up and educating myself, started eating right and in half a year I made more progress than in last 3-4 years together. Of course training is important, but with inadequate nutrition, training is vain. Now I'm motivated more than ever.

quote:

Originally posted by jennypie Yeah, personally, I think that looks gross.

My girlfriend doesn't.

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Originally posted by Fledz Nope. You've gone and overdone it.

Like I've said, I'm far away from overdoing it as I weight below 70 kg right now. My goal is to reach around 78 kg.

In last few days I've received positive comments from probably around 30 different people, about that particular picture of my back, on bodybuilding forum, Facebook (laugh all you want ) and in real life.

quote:

Originally posted by Domesticated Sorry Gauss, I have to agree. Your lats are a bit silly looking.

Define silly.

This is how it looks relaxed:

Well to be honest that picture is much better. You're still a bit too wide but hey, all you have to do now is get fat and increase your lovehandles so you can look like a donut

quote:

Originally posted by jennypie I like watching stupid bitches use the machines after me and have to take the weight down 20-30 pounds, lol.

Why? Everyone is different you know.

In my opinion, female torso should be hourglass shaped and male torso should be V shaped, that's the look I'm going for.

I think you've been reading too much Asterix

quote:

Originally posted by MrJiveBoJingles I do front squats because I find it easier to maintain proper form that way and I don't have a rack (not going to try to clean the weight and then maneuver it behind my head, LOL). As far as injury goes, I am scared of deadlifts, although I do try them occasionally.

{deadlifts} if u warm up properly, THEN stretch...start out with a light weight then move to a heavier workout weight you are good. Deadlifts are the essential back workout. Should be the #1 exercise u do on back day.

quote:

Originally posted by KiNeTiC ENeRgY {deadlifts} if u warm up properly, THEN stretch...start out with a light weight then move to a heavier workout weight you are good. Deadlifts are the essential back workout. Should be the #1 exercise u do on back day.

It is true that weight should be added gradually to let your back adapt, but I wouldn't call deadlift essential. At least not regular deadlift because it's very heavy exercise and takes a lot of energy that could be spent more efficiently elsewhere (pull ups, barbell rowing, dumbbell rowing, t-bar rowing etc.), targeting only one muscle (erector spinae). I know deadlift is compound and works out the whole body to certain degree, but it's primarily used for working erectors out.

In my case, I do straight legged deadlifts to work out my hamstrings where, of course, lower back takes part of the load. That way you work your back out with a lot more intensity and still get your erectors worked out on leg day.

As for squats, front squats > back squats. Back squats are for people with too big ego who can't handle using lower weights and proper form. Front squats are far more lower back and knee friendly and you don't use gluteuses and hamstrings nearly as much as in back squats.

quote:

Originally posted by Fledz Why? Everyone is different you know.

I know. I just hate stupid whores at my gym who put on a pound of makeup to "work out". If they spent more time actually pushing themselves physically, they wouldn't need to get all done up to go to the gym. I mean it's obvious by the extra effort of putting make-up on for the gym that they're concerned about looking good. So why not just do the work?

Still recovering from a nasty burn on my left second toe. I haven't been able to run in over a week.

I am a sad panda.

How did you burn your toe?

Stepped on a hot charcoal from a barbecue.

I haven't had skin in that spot for the last week, but it's starting to get better slowly. Having to walk on it all day isn't helping.

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