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Workout Thread IV (pg. 622)
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| Silky Johnson |
Jesus. And does that thing have a phone case with it's own image on it? :wtf:
Body dysmorphia is a bitch, damn. |
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| Nrg2Nfinit |
| oh interesting so you are gabby garcia. :p |
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| MSZ |
| My legal name is dick obliteration, nice try. |
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| DJ RANN |
No bull, I worked with a guy called Richard Holder.
I'm not making this up: he preferred to be called dick. |
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| LoveHate |
Any of you doing keto ?
I need to lose about 40 pounds , its all gut lol |
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| Zharen |
I been going back to the gym for the past 4 months now after friggin' years and years of inactivity. I never got obese but I definitely got flabby. So far it's been going good and I'm finally seeing some definition in my back and chest again. I go about 2 times a week although I'm trying to push for 3, work permitting. I been doing strength and mass training so my sets have been about 6-4 reps per set, with the exception of back work-outs like lat press and seated rows. Those I keep around 10-12 reps a set, just to have those back muscles a little more cut. My flat bench max is now at 205 pounds, and my bicep curl max is around 45 pounds per arm with dumbbells. I've also been getting my cardio back up. Started off only being able to jog on the treadmill for about 5 minutes. Now it's about 15-16 minutes. Was doing good with it until I got this really bad chest cold last week and had to sit out of the gym for roughly 9 days. Didn't seem to lose too much though, but yesterday I could only jog for about 11 minutes before my lungs felt like they were on fire.
However, I must be pushing my body a little too hard too fast, my recovery time seem much longer now than they were before. Even 3 days after a work-out, my body will still be sore. I did two gym sessions about a day and a half apart this week and my body today just felt wrecked in the worst way possible. I'm starting to think if maybe taking some post-recovery supplements might aid in this. I don't want to invest too heavily in protein powders and creatine, but maybe something to cut my recovery time down would do wonders. So...I'm still not anything too amazing yet, but I've seen some modest gains at this point at least. Definitely need to start focusing more on abdominal exercises now. |
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| DJ RANN |
Work on your base fitness first; only being able to do 15mins of cardio on the treadmill is a pretty low bar. It's progress from 5mins but that is clinically unfit and probably why you're struggling with recovery time. It gets better the fitter you are but make sure you're stretching and resting properlt between sets.
Bear I mind there's been a lot of recent research that has proven there's virtually no difference between doing many reps of lower weights vs less reps of heavier weights. Lower weights and far more reps at this point would probably be better for you given the need to get your base fitness and better circulation going etc.
Forget supplements and protein powders until you have your overall diet exactly where it should be (they're called supplements for a reason). |
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| Zharen |
| quote: | Originally posted by DJ RANN
Work on your base fitness first; only being able to do 15mins of cardio on the treadmill is a pretty low bar. It's progress from 5mins but that is clinically unfit and probably why you're struggling with recovery time. |
Gee thanks.... I'm aware it's not mini-marathon levels but it took some serious work just to get it up to that duration. I didn't start working out by putting ridiculously high goals for myself that I would probably not attain, I went for more realistic levels for the time being until my body adjusted to the exercises. I know people at work who couldn't even do 5 minutes on the treadmill from all the chain smoking they do, so although it's not much, I was kinda proud of hitting the 15 minute mark. So yeah, thanks for bursting my bubble there.
The running is just for fat loss, I'm not training for a 15K run here. But yeah I'll let you know if I can get it up to 25 minutes. |
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| SYSTEM-J |
| You could well be overtraining. You're supposed to give your muscles 48 hours to recover at the minimum if you're doing heavy resistance training, so having "a day and a half" between workouts might be the problem, if you were working the same muscles. |
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| ziptnf |
I've got 7 races this year so I'm pre-training at the moment. I have a week and a half left of Insanity before I start marathon training.
This program has really significantly improved my fitness. Last year I was in decent running shape for my races but I was in bad fitness shape, so I'm correcting that this year. I also had poor planning for my training runs, I relied too much on the Nike+ training program which was having me run 5-6 times a week. Far too much load on my body, so this time I'm going down to 3-4 times per week with swimming workouts in between. Really looking to smash my PR's. |
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| DJ RANN |
| quote: | Originally posted by Zharen
Gee thanks.... I'm aware it's not mini-marathon levels but it took some serious work just to get it up to that duration. I didn't start working out by putting ridiculously high goals for myself that I would probably not attain, I went for more realistic levels for the time being until my body adjusted to the exercises. I know people at work who couldn't even do 5 minutes on the treadmill from all the chain smoking they do, so although it's not much, I was kinda proud of hitting the 15 minute mark. So yeah, thanks for bursting my bubble there.
The running is just for fat loss, I'm not training for a 15K run here. But yeah I'll let you know if I can get it up to 25 minutes. |
Oh grow a pair lol. I'm not suggesting doing long distance running, just trying to give you some perspective - saying that your mates who are chain smokers and can't run for 5minutes aren't a point of reference for anything apart from major health issues by the time they're 40 and an early grave.
What I'm trying to say is 15mins is good but that should really be your starting point to grow from. Everything else becomes easier when your general fitness increases and as I mentioned your recovery times will reduce dramatically as you get fitter on a base level.
I'd didn't see where you said that you're training 3 or 4 times a week so you should really try to figure out why you're having a hard time recovering with 3days between workouts; you're either overdoing it when you go, or not got proper form or not stretching or combination of some of these.
Don't over do it. Getting fit is an incremental process and that's what I was trying to convey about the treadmill. Each time you get a bit further, make that your benchmark bit especially with weights and resistance training you can your body really easily by trying to do too much. You also don't have to do weights every time you go. Do elliptical cross training, cycling etc. Change it up, do leg days or just stretching days.
You'll see much faster results than just trying to lift your way to fitness. |
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| Zharen |
| quote: | Originally posted by SYSTEM-J
You could well be overtraining. You're supposed to give your muscles 48 hours to recover at the minimum if you're doing heavy resistance training, so having "a day and a half" between workouts might be the problem, if you were working the same muscles. |
Yeah I normally give it 2-3 days, but I rushed it a bit this week because of this chest cold I had that kept me away from the gym for a bit. I do think I might be pushing myself too hard on the weights. Seems like every two weeks I'm either adding more weight to the exercise or I'm adding an additional set. I think my body's reaching a point where it's telling me to back the down or else. I guess I been taking the "Go hard or go home" mantra a little too seriously, and I'm still not conditioned enough to handle this much.
| quote: | Originally posted by DJ RANNWhat I'm trying to say is 15mins is good but that should really be your starting point to grow from. Everything else becomes easier when your general fitness increases and as I mentioned your recovery times will reduce dramatically as you get fitter on a base level.
I'd didn't see where you said that you're training 3 or 4 times a week so you should really try to figure out why you're having a hard time recovering with 3days between workouts; you're either overdoing it when you go, or not got proper form or not stretching or combination of some of these. |
I'm probably overdoing it right now. While it's been years since I've hit the gym I'm no stranger to weight lifting. I used to play football in High School and spent many a day bench pressing, curling, squats and deadlifts both on and off season. I'd already received proper instruction from my football coaches on the different lifting exercises and putting in full range of motion and not using your back to cheat on certain exercises. But I think I need to remind myself that I'm no longer in football training. The size gains I'm looking for are just for general health. I might also need to stretch a little bit more. |
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