3 heavy full body days feels like too much as far as giving time to recover goes.
Personally, I'd do 1-2 heavy, one light, and then do mobility/conditioning work.
But, if what you listed works for you, rock on.
Keep in mind it's 95% machines (with the exception of biceps). Does that change your perspective at all?
Also, if it doesn't, would 2 heavy days with 3 overlapping moderate weight days sound decent to you?
Thanks brother,
"1"
After years of trying all sorts of routines I now go heavy just one day a week and easy one other. It has made me the strongest I have ever been and I have zero joint pains.
Please expand on this idea. You mean to tell me that you only lift heavy weights on 1 day of the week, but that every other day that you lift is light weights (< 50% of your heavy amounts)?
Or do you mean, one day heavy then the next day light and then the next heavy etc?
"1"
I'm currently on a 6 day a week plan, but Wednesdays are all yoga/stretching, and the 6th day is pure conditioning.
What belt jiu jitsu are you?
I'd just started my jiu jitsu journey last February before covid hit.
Train in a way you find enjoyable first and foremost mate
My favourite way to train is a few heavy exercises for 3 sets of 5 then just pump the rest with sets of 20 train 4 days a week 1-chest and back (an excercise each for bi and tri tossed in there at end) 2-legs 3-shoulders and back 4-arms
Again making training enjoyable is key it all more or less works at the end of the day
Please expand on this idea. You mean to tell me that you only lift heavy weights on 1 day of the week, but that every other day that you lift is light weights (< 50% of your heavy amounts)?
Or do you mean, one day heavy then the next day light and then the next heavy etc?
"1"
I mean heavy one day and light the next. That's it. Two days a week. I stick to the basic upper body movements - bench, row, chins and dips. I use a weight belt on dips and chins to increase resistance but I stick to strict form to get the most benefit. I do 6-8 reps heavy, after a warmup. These exercises engage all the upper torso muscles. I used to do concentration curls and triceps extensions but found they just worked what I already had. Most people do far too many exercises. If you just do benches and rows, heavy, you will get huge. I use dumbbells exclusively now.
The easy day is actually a high rep active recovery- 15-20 rep sets, slight burning but nothing to the max. Think of it as an aerobic weigh workout. Tendons do not have significant blood flow and will recover faster by actively warming up the muscle. We do this in cycling all the time - a very easy ride the day after a race. This dramatically reduces stiffness and leads to faster recovery.
Just benches and rows? are you talking about abbreviated training like from Brawn? you will not get big from just a few exercises.
I mean heavy one day and light the next. That's it. Two days a week. I stick to the basic upper body movements - bench, row, chins and dips. I use a weight belt on dips and chins to increase resistance but I stick to strict form to get the most benefit. I do 6-8 reps heavy, after a warmup. These exercises engage all the upper torso muscles. I used to do concentration curls and triceps extensions but found they just worked what I already had. Most people do far too many exercises. If you just do benches and rows, heavy, you will get huge. I use dumbbells exclusively now.
The easy day is actually a high rep active recovery- 15-20 rep sets, slight burning but nothing to the max. Think of it as an aerobic weight workout. Tendons do not have significant blood flow and will recover faster by actively warming up the muscle. We do this in cycling all the time - a very easy ride the day after a race. This dramatically reduces stiffness and leads to faster recovery.
Just benches and rows? are you talking about abbreviated training like from Brawn? you will not get big from just a few exercises.
wow you must be BIG. show us a picture of you massive gains.
You most certainly will! I have experimented with so many movements and so many routines I went crazy. I thought back to when I was first in college - I used to have a set of dumbbells in my room so just did curls and triceps extensions - I was bored I guess. In 6 months I had 16" arms and had people ask me how I did it. Stupidly simple.
Try it sometime. My exact current routine from Covid:These are not staggering Getbig weights but it works for me. I worked up from 60's to 100's over 8 months - on one heavy day a week. I now have run out of weight but I'm big enough for what I want.
- Dumbbell Row 6-8 reps at 100-110 pounds 2 sets
- Dumbbell Bench 6-8 reps at 90-100 2 sets
- Chins Bodyweight +25 pounds x 6-8 reps one set
- Dips Bodyweight +25 pounds x 6-8 reps one set
Mind you - I don't go to complete failure. If I feel tired I go a little lighter on the heavy days. I always have 1 or 2 reps left in the tank. Stimulate, don't annihilate. I also do very strict movements and concentrate on the eccentric phase.
wow you must be BIG. show us a picture of you massive gains.
Tell me more about your workout days in terms of what you actually do on those days.
Thanks brother, I like this concept.
"1"
Why not look into the training program that Phil Hernon used to advocate. I use it at times. It is great for taking a break, but still getting good workouts in.
Going through this thread, one thing I would add is I’m in your same age group, maybe a little younger, is that a somewhat higher rep range seems to work better for me. When I get down to that 5 or 6 range I start to feel it in my lower back doing squats and overhead presses. These days I don’t go lower than 10 reps.
I happen to be a lifelong boxing aficionado myself. While I wouldn’t do any sparring anymore either, you could still do some bag workouts, footwork drills and shadowboxing. It’s better than nothing. Same with BJJ. Rolling regularly is going to get you hurt continually but you could still do some drills shrimping, sit outs etc.
well if it´s so mind blowing your workouts and gains then show us :-*
Are you some kind of fucking tard, lol? Oh wait, never mind- you already answered that question.
I concur.
Once you hit 40-50+ there is zero reason to lift heavy. 8-15 rep range is where it's at.
If i lift heavy for a couple weeks, my joints start to ache. Considering you are trying to stay healthy for the long-term. Keep it heavy and intense, but controlled. Don't train to failure, but maybe a rep or two away from it. You need to preserve your CNS.
Maybe do a workout in the 4-6 reps range in a cycle once or twice a month, just to get that heavy weight. But there is no reason to train in that range. My biggest mistake in 26 years of lifting was training too heavy, too low rep range for long periods. It has it's place for short periods.
I took Muay Thai for a long time when i was young. Still do footwork and bag drills a few times a month. Just don't hit the bag too hard because i like my joints the way they are.
How often you train depends a lot on your diet and recovery time. Everyone recovers at a different rate. If you are training heavy you need a lot of rest. I think 4 days a week is plenty.
Disagree with the bolded. Plenty of reasons to cycle low rep strength training no matter what the age.
I would say low rep work can be safe and sometimes safer than high rep work. It depends on the exercise and the execution. High rep work for high volumes means potentially more damage through more cumulative stress as well.
As an example, here's a Swedish elite 50-year old natural, or at least clean, powerlifter doing low rep deads. Look at the precise, low impact execution.
https://www.instagram.com/p/CKoOUTYAGyfdnOqMqb83QmaLvb_a-2mGf91nio0/?igshid=1hgktuuaxrior
Now someone else might do rack deads with much less weight for 15 reps and it could be be more damaging. Or say for example low load Crossfit movements which can do a lot of damage.
Lots of people equate "heavy" and "low rep" with ballistic, cheating movements but it doesn't have to be. First thing for older lifters with bad joints is choosing exercises which aren't damaging by default, like many barbell movements. Choosing more mechanically smart movements, for example:
https://www.instagram.com/p/CMwznMRjKqK/?igshid=1vrfpwwwc6s1q
well if it´s so mind blowing your workouts and gains then show us :-*
Disagree with the bolded. Plenty of reasons to cycle low rep strength training no matter what the age.
OMR said he's plagued with injuries and just wants to be in good shape.
For people who aren't interested in power lifting there is really no reason to lift heavy.
Other than hitting a new PR for your age. There is no value in it.
Your joints only last so long, sure there are some guys who lift heavy with little problems, but that is not the norm.
If that is an older person's goal to be strong, sure go ahead and hit some low reps.
"Strong" is very relative too, some people consider a 400 pound deadlift strong. Some don't.
I still train 2 on 1 off. 2 sets per exercise. I try not to go below 8 reps for any sets. I never go below 6 reps. Half hour on the treadmill after training. Walk the dog for 45 minutes every day.
Strong is totally relative for sure.
I disagreed more with the wording than the premise - obviously we have to be careful as we age.
But the no reason part is bunk the drive to perform doesn't diminish.....we still want to run faster, hit the ball further, throw the kids around, etc......so plenty of reasons to train to be strong.
5-days a week full-body?
That doesn't make sense.
3-days a week full-body makes sense.
If you want to train 5-days a week do a split.
Going through this thread, one thing I would add is I’m in your same age group, maybe a little younger, is that a somewhat higher rep range seems to work better for me. When I get down to that 5 or 6 range I start to feel it in my lower back and knees doing squats and overhead presses. These days I don’t go lower than 10 reps.
I happen to be a lifelong boxing aficionado myself. While I wouldn’t do any sparring anymore either, you could still do some bag workouts, footwork drills and shadowboxing. It’s better than nothing. Same with BJJ. Rolling regularly is going to get you hurt continually but you could still do some drills shrimping, sit outs etc.
If i lift heavy for a couple weeks, my joints start to ache. Considering you are trying to stay healthy for the long-term. Keep it heavy and intense, but controlled. Don't train to failure, but maybe a rep or two away from it. You need to preserve your CNS.
I hesitate to give advices. One thing for sure is the ownership principle. You have to do what you enjoy and what works for you
Like you I don't box anymore not that a guy in his sixties should be getting into the ring. I had my time and I got out while I was still pretty. All I got is a crooked nose. I also rolled on the mats not at a high level like you did but I quickly learned I don't enjoy rolling on the ground with smelly guys. Don't get me wrong. I admire guys dedicated to that martial art.
Definitely believe in bodyweight work tho, and the mats are a nice luxury. (Aint nobody wanna fail out of a planche onto concrete.) Weights alone will not give you a body that controls itself well under gravity, and I'd rather do that well than be good at moving a heavy bar 18".
I would say low rep work can be safe and sometimes safer than high rep work. It depends on the exercise and the execution. High rep work for high volumes means potentially more damage through more cumulative stress as well.
First thing for older lifters with bad joints is choosing exercises which aren't damaging by default, like many barbell movements can be. Choosing more mechanically smart movements
The problem is that as you get older it becomes easier to get injured and the recovery time is longer.
Gentlemen,
Now that I am older and more prone to injuries, I have changed the way in which I work out. During my youth (20's-40's), I would do a 5 day split, where I would work 2 body parts per day with HIT, but even as heavy as the weights were, I would still get in high reps (albeit spaced out). During the past, I would also supplement my weightlifting with training in both boxing and JiuJitsu to get more flexibility, improved stamina and to give my muscles a different view for functionality purposes.
Today, I have stepped away from contact sports and with regards to training, I tend to workout 5 days of the week (Mon-Fri), do full body workouts, strictly use machines (with few exceptions of course) and tend to go full-rack on said machines during all 5 days. Granted, while machines are generally safer, I know that going full weight rack on all machines for 5 days straight can't be good. That said, it has been working like a charm and the results are very noticeable.
Here's my question:
I am thinking of continuing my 5-day workouts and continuing to do full-body circuit training while strictly using machines, but I would like to alternate and make it to where I do "Heavy" workout Mon-Wed-Fri (ie full weight rack exercises on all machines) thereby activating type 2 muscle fibers, while doing 65-75% weight capacity on Tuesday & Thursday in order to give my muscles & neurons a rest, while activating type 1 muscle fibers. I also wonder whether this will likely reduce likelihood of injury, while improving overall stamina + endurance.
Do you believe this is a good approach? If not, what would you change? Remember, I'm in the Coach age-range and I do not use hormones of any type (just a daily baby aspirin).
Thank you all in advance for your feedback..
"1"
5-days a week full-body?
That doesn't make sense.
3-days a week full-body makes sense.
If you want to train 5-days a week do a split.
One thing for sure and I have learned this. If you keep pounding away with exercises that are bad for your joints the majority will regret it as they age. Having a bad shoulder, elbow, hip, knees or stenois of the spine isn't a good trade off for years of lifting if you're in your sixties and have a crippled body. Few escape having problems.
You can lower the odds of wear and tear by lifting with the thought of joint preservation. Another point is body weight exercises are a friend and not an enemy of a bodybuilder. Serge Nubret and Wilf Sylvester both used body weight squats in training. Wilf eliminated barbell squats and hacks. He won the his height class at the 1975 Universe in South Africa doing bodyweight squats, leg extensions and leg curls. I just bring this up as someone using the ownership principle doing what works for them.
For me I made so many changes to the way I work out. My key exercise for pecs is the dumbbell decline press. Zero joint issue on my shoulders with this. I think in five years I have used the barbell bench maybe five times. I could go on with things I have dropped and what I found were a healthy alternative.
I'm glad you mentioned this as just the other day I got the most brutal ab workout of my life and it was all bodyweight work, no machines or weights.
Sometimes we neglect what's right in front of us due to it not being as popular as what others are doing.
"1"
Today I did 1 hour of box steps w burpees , kettles swings , overhead medicine ball toss , DB complex etc for circuits. Was sweaty even though only 32 degrees outside.
Then tossed on the weight vest and went for a 1 hour brisk walk w a lot of hills.
Sometimes I think doing stuff like this is better for health and real world conditioning than traditional body part isolation that is bodybuilding. I have trouble splitting my time between conditioning and strength training. I lifted today with a split but I was too tired to go for a run like I planned after lifting. I like running but if I truly wanted to do something good for my body I would walk fast. Even one week of walking for an hour and twenty minutes a day with fast walking a trail near my house I can see the fat melting off.
I am highly in favor of walking versus running for many reasons, one of them being my age. However, supposedly someone who’s 160 pounds, running at 5 miles per hour (mph) burns 606 calories. Walking briskly for the same amount of time at 3.5 mph burns just 314 calories.
I work L sit and planche. Toasts my core. Can L sit but can't full planche yet. I'd have gotten it by now if my training was more regular, so am a bit disappointed in myself. I'd like to be able to do 'kick throughs' moving from one to the other from the floor. An even loftier goal would be full manna through to handstand from planche but that's a long way away. On straps 1/4" from the ground. huehuehue ya right.
I'm sure you've seen me memtion it before but my best piece of calisthenics equipment (other than the floor) is a 2" trucking tie down strap. Better than rings imo since you can comfortably shove your wrists or arms through it (cross progressions, bicepless pullups from elbows, etc) That would be tortuous with wooden rings. Being able to vary the height and make them wide or narrow is optimal. I do it a shitty way with multuple straps that I throw over ceiling joists at the moment but will institute a more elegant solution one of these days. Few pullies and a collection of spreader bars maybe. Hey you can use it on your partner too.
Just basic pressing movements like pushups and dips get humbling on straps.
Sometimes I think doing stuff like this is better for health and real world conditioning than traditional body part isolation that is bodybuilding. I have trouble splitting my time between conditioning and strength training. I lifted today with a split but I was too tired to go for a run like I planned after lifting. I like running but if I truly wanted to do something good for my body I would walk fast. Even one week of walking for an hour and twenty minutes a day with fast walking a trail near my house I can see the fat melting off.
I see what you did there ;D
Taffy, weren't you building a training shed? What setup did you go for in there? Apologies if you already told me about it before.
SNAFFINS WORKOUT ROUTINE OF PEACE (https://va.media.tumblr.com/tumblr_qd3y34AQPZ1ybmr8t.mp4)
I am highly in favor of walking versus running for many reasons, one of them being my age. However, supposedly someone who’s 160 pounds, running at 5 miles per hour (mph) burns 606 calories. Walking briskly for the same amount of time at 3.5 mph burns just 314 calories.
To travel, to get around town, to train at any age — movement is foundational. Walking is one way, but it’s not enough, neither is 20 minutes at the gym. Rucking makes the volume of your daily movement count more, strengthening your foundation without the pounding on your body or the muscle loss of running.
Sometimes I think doing stuff like this is better for health and real world conditioning than traditional body part isolation that is bodybuilding. I have trouble splitting my time between conditioning and strength training. I lifted today with a split but I was too tired to go for a run like I planned after lifting. I like running but if I truly wanted to do something good for my body I would walk fast. Even one week of walking for an hour and twenty minutes a day with fast walking a trail near my house I can see the fat melting off.
Didn't go into detail yet, as I'm not sure. Last year was my 50th, and for a while I was considering rewarding myself by splashing on a decent watch (there might even have been a thread about it). But I never pulled the trigger, so sat on that bit extra
We've got quite a reasonable back garden - small by US standards, but with an old style outbuilding. We're pulling that down to put a new brick built double garage in, and had planned a micro granny flat. 2020 made me decide to put the watch fund towards gym equipment - Plans change ;D
I want to run water and electric to it, so we've got someone to draw up a proper planning application - not sure how long that will take
I know you didn't ask for that detail, but it contextualises what I'm hoping to do - pretty standard stuff, boring almost
Mirrored wall (of course), fixed dumbell rack, Smith Machine (sorry but I like them more than racks), couple of adjustable benches, Olympic bar and rubberised plates, e-z curl bar - some sort of chin and dip stations. Was thinking of maybe some sort of hack squat or leg press but hadn't really researched options
I think it was you that recommended a nicely padded floor, so I'll be looking into that. My trusty old Air-Dyne will be moving in, and my Wife really wants some sort of punchbag or strike dummy - guess she's got 'things' ;D
Must be missing some obvious stuff here, but it's unlikely to be up before Autumn, so I've got plenty of time to look around
SNAFFINS WORKOUT ROUTINE OF PEACE (https://va.media.tumblr.com/tumblr_qd3y34AQPZ1ybmr8t.mp4)
Running fng blows. F that.
Honestly, I stopped running in when I was in my late 40's. Running around a track is boring as is running on a treadmill. Running on the sidewalk or street gave me something to look at but the distraction was like an accident waiting to happen in my case. I also think running isn't great for my internal organs or feet.
One thing I like about treadmills is that I can challenge myself to walk faster and faster before breaking into a run. I've gotten up to 4 mph doing this.
Biking is great in the Portland Metro area because their are bike lanes everywhere. For years, I commuted to work on my bike. It was great...multi-tasking can be very efficient. When I worked in downtown Portland, the parking expense was a lot. Riding the bus made me nauseous and I hate crowds. The downside of biking to work is needing to change clothes when you get there because you get soaked in the rain.
I've lived in my current house for around 22 years. It is located in a very hilly neighborhood. Biking here really takes getting used to. It amazes me when I see someone actually riding their bike up the hill in front of my place, specially when they are a senior. The last time I got the bike out for a ride, I had to zig-zag in order to continue up the hill. Five blocks up and I was totally out of breath. The elevation out front is 500 ft. and it is 800 ft at the top of the hill. But, coming back down the hill is a breeze.
I toss on the weight vest or ruck pack and aim for 15 min miles. Not slower, not faster. Its a brisk walk pace.
Running is terrible for your joints. If you want to push aerobic limits - the air bike, swimming, rowing, are all better choices.
So select high protein, nutrient dense, voluminous, calorie sparse foods. Eat boring food. Everyone here knows that abs get made in the kitchen and you can't outrun a bad diet.
How that information hasn't filtered down to the fat chick you see out there jogging is a mystery. She's eating whole wheat pasta and organic olive oil, drinking fruit juice, etc, and can't understand that her Healthy Diet is the problem.
Imo the only thing cadio does is make you an efficient exchanger of oxygen for carbon dioxide. It just makes you good at cardio, which is good if you want good cardio. But if you're doing it for fat loss it's absolute nonsense. That 300 calorie difference is like 2 tablespoons of olive oil. Unless I'm training for cardio endurance, I'd rather just go easy on the oil and not run 5 miles.
Swimming is one area where I have always excelled or at least used to before COVID shut down the pools at the gym.
I am highly in favor of walking versus running for many reasons, one of them being my age. However, supposedly someone who’s 160 pounds, running at 5 miles per hour (mph) burns 606 calories. Walking briskly for the same amount of time at 3.5 mph burns just 314 calories.
One thing for sure and I have learned this. If you keep pounding away with exercises that are bad for your joints the majority will regret it as they age. Having a bad shoulder, elbow, hip, knees or stenois of the spine isn't a good trade off for years of lifting if you're in your sixties and have a crippled body. Few escape having problems.
You can lower the odds of wear and tear by lifting with the thought of joint preservation. Another point is body weight exercises are a friend and not an enemy of a bodybuilder. Serge Nubret and Wilf Sylvester both used body weight squats in training. Wilf eliminated barbell squats and hacks. He won the his height class at the 1975 Universe in South Africa doing bodyweight squats, leg extensions and leg curls. I just bring this up as someone using the ownership principle doing what works for them.
For me I made so many changes to the way I work out. My key exercise for pecs is the dumbbell decline press. Zero joint issue on my shoulders with this. I think in five years I have used the barbell bench maybe five times. I could go on with things I have dropped and what I found were a healthy alternative.
Which is crazy and insane since Chlorine kills everything. >:(
Swimming is one area where I have always excelled or at least used to before COVID shut down the pools at the gym.That's nothing to brag about.
Guess I'll brag first, like usual. Awfully excited about the mats so yeah I likely mentioned it. I scored German made Zebras, 40mm, which are really well regarded, half price as ex-tournament mats. There not wildly expensive new but, due to covid restrictions, they didn't see much action and are in mint nick. My understanding is that Fuji are also top level, and the Zebra dude (whose name eludes) went across and took the process with him. I don't know much about Swain mats but they enjoy a good rep as well, despite being Chinese manufactured, and they were my third choice. Maybe you can score a similar bargain locally from Judo and BJJ tournament suppliers.
I'm no expert but I'd stay away from lesser mats. I've been on a few varieties of jigsaw mats without vinyl facing and they range from yucky to ghastly, and once dirty won't ever come clean again. Not to sound overly precious. It's fine. You train and basically forget they're there but it's just not something I'd want to step onto every day in my house. I just don't want to own something I don't like.
Also been on foldable mats with vinyl wrapping which had the vinyl separated from the foam. Not the end of the world but the little bit of slide from that unbonded vinyl would give a better martial artist than myself the shits, and I'd find it annoying for calisthenic and gymnastic endeavors. Also, they just weren't up to it for middle-aged takedown victims and I recall making an awfully noise after a teenage girl's drop seo nage sent me over flat backed. So not exactly an expert's voice of experience here but I'm really liking my Zebras and am pleased with the 'tatami' finish for purchase underfoot rather than dead smooth.
That's my 2.cents on mats but 1MR is going to be the dude to listen to if he has advice since he's logged thousands of hours more than me on them.
Fuuuck, it's past my bedtime, mate. Will check back tomorrow but if you want to DIY some stuff I can advise on framing, dry lining and ceilings, rendering, lime and hardwall skim finishes, painting, and finish carpentry.
Only last thing I meant to mention is consider what usage classification lets you in for. If calling it a potting shed rather than a living space saves you some sort of occupied square meters tax assessment. Electrical and plumbing regulations might be a headache if the building's use necessitates beefing up the existing house's mains. Of course, classifying it as a Granny Flat could do enough for your property value to make such things trivial. Sure you've thought all this stuff through already.
Subterranean areas really muffle shrieks and access to the most elevated height permitted by council regz is where you want the stargazing equipment.
That's nothing to brag about.
There are levels to swimming:
- Olympic level swimmers
- People who can swim
- Dogs who can swim
- People who can't swim
Wading in the shallow end during recess, does not constitute: "excelling".
Funny. My stepdad couldn't swim until I taught him how to dog paddle....or maybe he learned by watching our three dogs when they'd jump in the pool.There is something that I have learned from my long journey, posting on Getbig.
As a wee tot, I lived on Nantucket with my mom and she taught me to wade in the shallows of the Atlantic. After I moved to the west coast my mom and I hit the beach in Santa Monica daily during the summer months, where I would swim so far out I probably could have boarded one of the commercial fishing boats. I took diving lessons when I was 11 or 12...that was a flop or a lot of flops. I was on the swim team in Junior and Senior High School. However, since I did not compete in the Nationals or the Olympics it puts me at least in your level #2 "people who can swim" category.
You, on the other hand should have no trouble floating in the water....that is unless you've slimmed down a whole lot. ;)
There is something that I have learned from my long journey, posting on Getbig.
Geriatrics, gimmicks, and retards, tend to post novel-esque, responses to replies.
It's a science.
There is something that I have learned from my long journey, posting on Getbig.
Geriatrics, gimmicks, and retards, tend to post novel-esque, responses to replies.
It's a science.
Waiting for your "brother" to come on the boards and tell us all that you've drowned in a swimming accident. Then a couple weeks later you'll be back drunk saying it was all a misunderstanding and that what really happened is that you were drowning in a public pool and that a coloured pool attendant gave you cock to mouth resuscitation. Then you'll spend a couple years saying the board made up this story and that you've never sucked a dick again.We say "colored" in the states. Besides, you are the only one stranded in a sea of semen.
I'm actually very pleasantly surprised that getbig is offering such great advises in this thread.
Lots of sensible suggestions compared to the usual rubbish you see on bodybuilding boards.
This hits the pecs like nothing else. When I started doing dips regularly I wondered why I bothered with any other chest exercise at all.
The problem is that you can eat in less than 10 minutes what takes more than an hour to burn.
Oh man, this place is a wealth of knowledge. We have people from all walks of life that actively post and others that just lurk.
Now when it comes to workout or bodybuilding advice, these guys are phenomenal. We have a few pros that also lurk and they have also reached out to me with some good advice.
"1"
Today was as follows:
5 am - 15 minute 1 mile ruck (40lbs)
5:15 - 6:15 - a lot of sandbag squats, lunges, medicine ball throws, kettlebell work, etc - little rest - moderate weight.
6:15- 7:00 am - Ruck 40 lbs - 2.5-3 miles or so at 16-17 min pace - Just a good pace walk with weight.
But brother, you're a beast. A fucking mack truck of a man. That and you're probably in the your mid-30's. See 0:42-0:48 for the effect I am looking for when describing you.
"1"
For a few months I was doing dumbbell pullovers and felt it was doing a lot for my chest, but the awkward angle/position made me stray away from it. Maybe I was doing it wrong, but I did ask a few personal trainers and a physical therapist about it and they all said I was fine, guess it didn't vibe with me as much.
"1"
But brother, you're a beast. A fucking mack truck of a man. That and you're probably in the your mid-30's. See 0:42-0:48 for the effect I am looking for when describing you.
"1"
Today was as follows:
5 am - 15 minute 1 mile ruck (40lbs)
5:15 - 6:15 - a lot of sandbag squats, lunges, medicine ball throws, kettlebell work, etc - little rest - moderate weight.
6:15- 7:00 am - Ruck 40 lbs - 2.5-3 miles or so at 16-17 min pace - Just a good pace walk with weight.
5 min airdyne
2 sets warmups:
Half kneel landmine RDL
Quadrupled rock back into squat
Bird dog
Jumping good morning
Plyo:
5 sets of single leg bounds for 12M / 1 min rest
Strength:
Front squats: 5 x 2...build to max set of two to set baseline
Accessory:
3 Giant sets:
Goblet squat x 8
Soren hold x 45 sec (basically holding horizontal part of a hyper)
Death march x 12M Step forward, touch dumbells to floor next to front foot, keeping both feet flat)
Conditioning:
6 sets - 20 meter sled push every 90 sec with 1.5x bodyweight
Recovery:
Various stretches
Nice - im about to buy a sorinex or rogue sled
I have the Prowler Econ. It's awesome.
If I had the chance, I would go the Rogue Dog sled route, or any sled that lets you remove the poles and put them in the other side.
That enables you to change direction without spinning the sled, which is ideal for me because the turf in my basement is 40x6 and I have to spin it when I reach the end, or push backwards on the super low part.
My main criteria is where its made. Trying to buy only Made in USA. F China and those commie pos. Rogue and Sorinex sleds made in USA
Prowler is by Elite FTS, which I believe is USA made.
Prowler is by Elite FTS, which I believe is USA made.
I never understood how dumbell pullovers involve any pecs at all. Serratus maybe could be seen as lower pec area, but not really. How are the pectoralis divisions lengthened or shortened here? When you do pullovers hard you get sore back and triceps, but triceps are worked through a very short range, mostly isometrically. Pullovers kinda feel good, nice stretch for the spine, like laying on a roller. :D
Maybe I missed something and someone could explain. ???
You said it!
For chest, I use seated (machine) presses, which is essentially just a flat bench motion but seated upright. I also use the pec deck. But, what I will add is that I do weighted machine dips (with the machine in which you can invert the handles as to make it work chest vs triceps, and it's been very effective in hitting my chest.
For a few months I was doing dumbbell pullovers and felt it was doing a lot for my chest, but the awkward angle/position made me stray away from it. Maybe I was doing it wrong, but I did ask a few personal trainers and a physical therapist about it and they all said I was fine, guess it didn't vibe with me as much.
"1"
Also, have you tried seated machine dips?
Called in a favor - got this bad boy on the way. My neighbors not gonna like scrapping souunds at 4:30 am but F em.
Called in a favor - got this bad boy on the way. My neighbors not gonna like scrapping souunds at 4:30 am but F em.
If your gym has a pullover machine, give it a try. If nothing else it is a good finisher at the end of a pectoral workout. Also, have you tried seated machine dips?
Machine flys also provide a good and relatively safe pec exercise.
Dual Pectoral Fly/Rear Deltoid
(https://cdn3.volusion.com/a94vt.osp7c/v/vspfiles/photos/IL-D2110-2T.jpg?v-cache=1598265841)
Nautilus IPP03 Inspiration Pullover
(https://cdn3.volusion.com/a94vt.osp7c/v/vspfiles/photos/IPP03-2T.png?v-cache=1598265841)
In a shocking development I’m gonna have to agree with you on this one. I believe if an older lifter is going to do dips better with the machine as opposed to using your entire bodyweight which can be too rough on the shoulder joint and your wrists.
If you don't know, I would have no clue.
Unless I looked up the mechanics to it and how it works the pecs, then I wouldn't be able to tell you.
Either way, it just didn't feel right after about 1-2 months of going at it, so I stopped. No pain or injury came from it, but it felt awkward.
"1"
You said it!
For chest, I use seated (machine) presses, which is essentially just a flat bench motion but seated upright. I also use the pec deck. But, what I will add is that I do weighted machine dips (with the machine in which you can invert the handles as to make it work chest vs triceps, and it's been very effective in hitting my chest.
For a few months I was doing dumbbell pullovers and felt it was doing a lot for my chest, but the awkward angle/position made me stray away from it. Maybe I was doing it wrong, but I did ask a few personal trainers and a physical therapist about it and they all said I was fine, guess it didn't vibe with me as much.
"1"
The problem I had with dumbbell pullovers is that unless you are super careful they can pull your shoulder out very easily. I actually had a partial dislocation caused by them. So much easier to do dips of some sort or decline bench.
There's a few exercises that require very strict form and sensibly light-weight. When folks go heavy is often when they lose control of the movement and end up with an injury.
I've done dumbbell pullovers with no problem. But then, since middle age, I focus more on form than on strength. I've never once had an injury from working out over the last 55 years. I also tried barbell pullovers but they were uncomfortable, so I stopped. It probably has something to do with the position of the hands and how it rotates the arms outward.
If your gym has a pullover machine, give it a try. If nothing else it is a good finisher at the end of a pectoral workout.
]
Yeah....until they call the noise police on you. ;D
(https://southernnashnews.com/clients/southernnashnews/5-10-2019-6-57-18-AM-9962365.jpg)
Seek and ye shall find:
https://www.researchgate.net/publication/51695295_Effects_of_the_Pullover_Exercise_on_the_Pectoralis_Major_and_Latissimus_Dorsi_Muscles_as_Evaluated_by_EMG
I definitely don't want to scrimp on the floor covering. I've got this vision of training barefoot in the Summer, like the old black and white pics of them in Golds Gym - would never consider that in the public places I've trained in (decorum, dontcha know)
We've asked for a couple of options - one of which puts the infrastructure for toilet and shower, etc. and one without - so we could always go back from it being a gym to a flat if we want. But I reckon we'll keep it simple - that way we can't suddenly be forced to use it for a relative or something (what a b@stard!)
And my interpretation of this made me LOL ;D
You're in Oz, right?
Lol. The cops know me everywhere.
I don't think that those EMG results are worth anything.
Wpuld you agree that machine pullovers are all back? Now what happens when you use a barbell or dumbell instead? Only part where I can see any pec involvement is when you are holding the weight over your chest. No one catches a chest pump or gets sore pecs from pullovers. Serratus maybe, pecs no. Pec is when you move your humerus across your body no?
If your gym has a pullover machine, give it a try. If nothing else it is a good finisher at the end of a pectoral workout. Also, have you tried seated machine dips?
Machine flys also provide a good and relatively safe pec exercise.
Dual Pectoral Fly/Rear Deltoid
(https://cdn3.volusion.com/a94vt.osp7c/v/vspfiles/photos/IL-D2110-2T.jpg?v-cache=1598265841)
Nautilus IPP03 Inspiration Pullover
(https://cdn3.volusion.com/a94vt.osp7c/v/vspfiles/photos/IPP03-2T.png?v-cache=1598265841)
That dip machine and the nautilus pull over are examples of perfection regarding an exercise machine. I only tried that dip machine on vacation and I was so impressed with it. I love the way the back is angled forward to keep you in the seat.
Hulkotron is 40 years old now and mostly goes for the health look (no homo).
Heavy full-body 5x a week seems a bit much but I say whatever works for you, keep it up.
People worry too much about injuries I think. Injuries are how you find your limits and find what works for you. You don't want to tear your pec from the bone like that bonehead in Larry Wheels video but I think bbers worry too much about minor injuries.
Injuries happen when idiots are pushing 1-3 rep max into their 40s. So fng dumb.
EMG is an objective measurement to quantify a phenomenon, taking it out of the realm of subjective feeling and into the realm of data you can replicate. How else would you begin to form a scientific study of muscular action? Magnetic resonance imaging has been used but is very time consuming.
If I do pullovers with the dumbbell far below my head, back arched, I feel it all across my pectorals for about half the movement. As I wrote earlier, you have to be very careful with that movement though because you can easily shift the focus away from the chest or lats and into the shoulder girdle, causing injury. I no longer do them because I find dips hit my chest perfectly and arched back chins hit my lats perfectly - all pain free.
The pecs do a lot more than just pull your arm across the body:
https://www.knowyourbody.net/pectoralis-major.html (https://www.knowyourbody.net/pectoralis-major.html)
Agreed.
See even when I work as often as I do, I'm able to get no less than 8-10 reps on each set.
"1"
At our age the name of the game is volume w medium weights. Too heavy is stupid. And too light does nothing. You want to find that happy middle sweet spot that you can do reps and still work the muscles. No one gives a f at all of you deadlift 495 or 315. Do sets of 315 or 225 on the hex bar for reps. You will feel great. The muscles are worked and no injuries or strains. You won’t lose an ounce of muscle.
Injuries happen when idiots are pushing 1-3 rep max into their 40s. So fng dumb.
I wrote earlier about safety not just having to do with load and rep ranges but also a lot to do with volume and execution and exercise selection. For example, there may be a lot of injuries in high rep Olympic lifts and sloppy form with kipping dips and chins in Crossfit versus extremely precise low rep/high load squats and deads. A ballistic single on a bench for an old geezer is idiotic but a precise 5 rep set on a machine press might be smart training even when old.
There are healthy seniors doing good even in powerlifting but Ronnie Coleman is not doing well even though he did high rep bodybuilding.
Another interesting debate is the debate about jefferson deadlifts. It's a deadlift done with a rounded back. Some say this should never be done period, whereas even some physical therapists say it might be good, since in daily activity you realistically don't lift objects off the floor with bent legs and straight back. Besides, tissues adapt to any type of movements. What do you guys think?
This fella is parodying these schools of thought:
https://www.instagram.com/p/CKjrFU4BTyZ/?igshid=mtt2hdbbaha7
The problem with low reps is you lose muscular endurance to do a high rep routine. Many guys that switch for a change to high reps find they run out of gas quickly doing multiple sets of 12 reps and more. If getting strong (represented by a one rep max) was the magic bullet of muscle gains then we would all warm up and do something like 4 sets of one rep for our exercises.
Jefferson lift.
Back should not be rounded. Many people lack the flexibility to do it correctly and they bend way over from the waist instead of correctly doing it from a deeper squat position.
(https://www.boostupfitness.com/wp-content/uploads/2020/10/jefferson-deadlift.png)
I'd speculate glycolytic adaptation. I don't know for sure. It just sounded like a smart thing to say.
And I always regarded pullovers as a lat movement just like a front lever in gymnastics, despite Arnold's weird bullshit about 'expanding the ribcage.' Also agree with whoever said it dislocated his shoulder. Never happened to me but I know that feeling of stress on the joint. Didn't like it. I don't do them.
When I used to whitewater kayak there was lots of talk about dislocations during a 'dufect' which involves one arm up high with your forearm across your forehead. Apparently it was such a common injury that we were all instructed on how to hang weight from the elbow of a dislocated arm to fatigue the muscles before trying to pop it back into place.
It depends when one started lifting. If you re in you're 40s and have been lifting since your early 20s then yeh, you can't be maxing out anymore.
But if you started late, say in your early 30s then you should be able to lift to the max still.
Its not the age of the iron warrior. It's how long hes been in battle for.
Maybe a personal max. I suspect the older you are when you start lifting the lower that max is going to be. What you are essentially saying is that weight training for strength is counterproductive. This is illogical.
Maybe a personal max. I suspect the older you are when you start lifting the lower that max is going to be. What you are essentially saying is that weight training for strength is counterproductive. This is illogical.
I used to be able to bang out reps on the bench w 315 when I was in my thirties. Now, I rarely go over 225 , if I bench at all. For some reason, I feel a strain in the shoulder and know if I try to get back up to 315 for reps, I'll likely rip or tear something. Not worth it just to get a big number up there any more.
See what I'm saying? I'm not going to gain anything trying to max out bench but would likely get a tear or injury and not be able to train. Just not worth it.
I train my fng balls off almost daily, just smarter. No crossfit bs w the kipping and oly lifts w a barbell, etc. No dumbass movements you see all over the place.
Onemorerep, I can only give you my humble opinion.
Exercise can become an addiction, not unlike many others. People usually start having issues when they over think things.
I Harkin to the famous phrase "mid-life crisis".
What got you to where you are? This advice is equal to both natural and enhanced athletes.
Up the dose?
Onemorerep, I want to know what your specific goals/wants/needs.
No homo.
Of all people here - you would do yourself well to get a fitness addiction.I did have a fitness addiction. It usually doesn't turn out well. Especially without genetics and steroids.
7 am today - I did an hour straight w 100 ops sandbag and 5 gallon Gerry cans.
10 squat curl press and throw and 200 meter farmer carry.
Repeat for 60 minutes.
What did you do ?
I did have a fitness addiction. It usually doesn't turn out well. Especially without genetics and steroids.
Soul, you are definately addicted to many aspects of life. Working out, politics, devil worshipping (lawyer) and failure to open a water bottle during a Mets game.
That was caught on camera, seen by millions of people. I'd be worried about the GoRuck Mafia.
You might as well enroll in the Fitness Protection Program.
You could end up shoveling shit on Dana Lynn Bailey's farm. Better than being dead.
I look at it as 1 a hobby. And 2 something you do like taking a shower and poop daily. It’s your adulting job to stay in shape.You might need some help. How long have you been working out this consistently?
You might need some help. How long have you been working out this consistently?
34 years and counting.I sense an immense amount of anger bottled-up inside of you.
Seek help fat boy.
I sense an immense amount of anger bottled-up inside of you.
It's up to you to twist the cap off.
As an aside, I always hear the word muscular endurance but what exactly is the adaptation? With strength training you know the adaptation is that the fibers get bigger and stronger but with endurance training do they actually get tougher, more callused? I’m not talking about aerobic adaptations which is increased mitochondria and capillarization. I’m talking about actual toughness of the muscle fibers.
I’ve tried to find research on this on the inter-web but have been left wanting.
I look at it as 1 a hobby. And 2 something you do like taking a shower and poop daily. It’s your adulting job to stay in shape.
I like everything you say in your post, but particularly that last sentence. People who can't be bothered disgust me with their lack of discipline/willpower
Amen brotha
Shizzo has zero discipline. None. Nada. Pathetic and sad. That’s why he is fat and weak.
Guess what - every am when it was 15 degrees ? F you ! I was out there training in freezing cold. Rain ? F you ! I was out there banging it out. Rep after rep.
Zero tolerance for mentally weak lazy shitheads who troll this board.
Shizzo lives in Florida right ? Lol. Let see his fat ass get up at 4 am in 15 degrees and train. Never gonna happen. That’s why he is a disaster and mess
Although I can't outright say it to people, at the moment I am particularly sick of people who say that they've struggled with their weight in "lockdown"
Struggled with what you fat f*cks? Struggled not to shovel food into your f*cking faces?!
*Sigh*
Although I can't outright say it to people, at the moment I am particularly sick of people who say that they've struggled with their weight in "lockdown"
Struggled with what you fat f*cks? Struggled not to shovel food into your f*cking faces?!
*Sigh*
Yes their Obesity (pre-existing genetic condition outside their control) had a flare-up.
Although I can't outright say it to people, at the moment I am particularly sick of people who say that they've struggled with their weight in "lockdown"
Struggled with what you fat f*cks? Struggled not to shovel food into your f*cking faces?!
*Sigh*
I did have a fitness addiction. It usually doesn't turn out well. Especially without genetics and steroids.
Soul, you are definately addicted to many aspects of life. Working out, politics, devil worshipping (lawyer) and failure to open a water bottle during a Mets game.
That was caught on camera, seen by millions of people. I'd be worried about the GoRuck Mafia.
You might as well enroll in the Fitness Protection Program.
You could end up shoveling shit on Dana Lynn Bailey's farm. Better than being dead.
It’s pathetic. Bunch of fat lazy slobs making excuses.
Yes their Obesity (pre-existing genetic condition outside their control) had a flare-up.
I have not been to the gym in over a year but maintained my muscle mass and even lost weight (didn’t really need to but can’t complain).
Purchased a crap ton of resistant bands, some dumbbells, and a hybrid bike.
Like all GetBiggers, I manage a large team, so back in the office I was forced to attend those pointless 'social' gatherings where I thinly veiled my contempt for the way they gorged on the sh1t food they brought in, before giving the happy birthday/sad you are leaving/congratulations* speech and GTFOT (getting the f*ck out of there) for 'an important call'
*delete as applicable
There are no excuses now, so people's gluttony is laid bare - if you put weight on during lockdown, it is all on you*
*Obviously this does not apply to GetBiggers, as we all have iron willpower
It’s always the same with these fat stinking cunts mate feeling the need to reward even the slightest bit of effort like flushing the toilet or turning off a tap with a high calorie sugary treat, fucking repulsive pigs
It’s always the same with these fat stinking cunts mate feeling the need to reward even the slightest bit of effort like flushing the toilet or turning off a tap with a high calorie sugary treat, fucking repulsive pigs
Reminds me of an office where I used to work. The fat broads were always looking for some reason to throw a party.
“Marge had her bunion removed. Break out the donuts!”
This!
It's the fat chicks that make a public show of 'drinking enough water and hydrating properly' because they suffer from 'water retention' (oh brother)
And when offered food in public they say things like 'I'm being good thanks' but they are magicians too - I test them by running a snack drawer full of chocolate and cakes, etc. and let them help themselves. And it empties almost every day even though none of them are ever seen eating them! They must sneak the sh1t out to the toilet or something
Haha like fuck
This is not a criticism. It is just my observation that people can be cruel to other folks even when they don't actually know them. Do you ever wonder why this is?
Have you noticed that there seems to be a certain amount of animosity toward people who we don't personally know who are obese. This is rather curious since these people have done nothing personally to offend us. It is not like obesity is contagious.
My mom, who was trim her entire life, frequently commented unkindly about other women's figures, specially if they were overweight. I don't recall my stepdad ever doing this. He was not fat, but he also didn't have an athletic physique. I am guilty of judging people because of their weight and occasionally think unkind thoughts. Is this a carryover from having a parent who was critical of others who had less than terrific figures or is it just human nature?
No doubt some Getbig members are not in great physical condition. Some are probably obese or somewhat overweight. Since it is fairly rare for folks to post photos here, there is really no way of knowing how fit or unfit they are, unless they make mention of it.
It occurs to me that just because Getbig is billed as a bodybuilding and fitness website and blog, not everyone posting here has the same interests. Some folks may be hoping to get tips relating to bodybuilding and diet, etc. Others are just fans.
I like everything you say in your post, but particularly that last sentence. People who can't be bothered disgust me with their lack of discipline/willpower
It's true.
If you have a family, you owe it to them to be in shape for a variety of reasons, including setting an example.
I have a lot of obese friends - every single one - eats like crap and lies about it. And 2 is too lazy to exercise daily.
The criticism is warranted almost all of the time.
Maybe. How do your obese friends unhealthy habits negatively affect you? Do they complain to you about their inability to get in shape? Are you embarrassed to be seen with them? Do you criticize them to their face or is it just internal dialog?
As usual, you show me exactly what I was really thinking ;D Note to self: For 2021, I need to get to the f*cking point like this
Thanks man, hope you and the Henda tribe are well 8)
This is not a criticism. It is just my observation that people can be cruel to other folks even when they don't actually know them. Do you ever wonder why this is?
How do your obese friends unhealthy habits negatively affect you?
Do they complain to you about their inability to get in shape?
Are you embarrassed to be seen with them?
Do you criticize them to their face or is it just internal dialog?
Have you ever been shopping when someone who is almost as wide as the aisle, cluelessly stands in the middle of it, blocking everyone's passage. In my head, I'm thinking, 'would you move your fucking fat ass out of the way'. In reality, I am much more polite and ask if I can get by. No doubt there are times when my annoyance comes through anyway. :)
Whenever I go to Dunkin for coffee I get black no sugar. The fat land whales get these massive sugared up drinks w whipped cream and all sorts of nonsense. And they wonder why they are fat ?
1)They insult my intelligence by lying about their diet habits.
2)They don’t complain they just delude themselves by acting like they’re really dieting but they’re not.
2)Yes
4)Answers 1,2 &3 are really past tense as at this point I don’t associate with people who don’t care about their physical fitness.
Maybe. How do your obese friends unhealthy habits negatively affect you? Do they complain to you about their inability to get in shape? Are you embarrassed to be seen with them? Do you criticize them to their face or is it just internal dialog?
I have a good friend and former co-worker who is enormous. He'd frequently do something like start a diet or join a gym and then not follow through or he would give up too soon. Because he'd tell me when he was starting a diet or joining a gym, I invested in his endeavor by encouraging him and asking how it was going. When he'd bail on these positive choices, I felt let down. In retrospect, this was stupid since nothing he did or does really impacts me in anyway. He has a lot of good qualities. An ability to get fit isn't one of them.
Have you ever been shopping when someone who is almost as wide as the aisle, cluelessly stands in the middle of it, blocking everyone's passage. In my head, I'm thinking, 'would you move your fucking fat ass out of the way'. In reality, I am much more polite and ask if I can get by. No doubt there are times when my annoyance comes through anyway. :)
Yes. Always asking for advise and never follow it.
Christ this - or even worse, f*cking arguing with it...
"I think women's hormones make it difficult
The scales must be broken
I don't need to write down everything I eat
I feel faint if I don't eat at least some sugar
My friend says XXXXX is important
I deserve a treat
Why don't you recommend XXXX?
I get terrible cramps if I don't eat enough
Genetics...
Genetics...
Genetics..."
XXXX is usually the latest 'super-food' (smh)
Nobody wants to hear that:
a) it's your fault you're fat
b) you will be hungry sometimes
“I need my pasta “
“I have a back injury “.
“The doctor chiro told me not to do x y z”
“Last diet didn’t work for me “
“I’m getting a new trainer “
“I ordered a peloton bike “.
“I just don’t like the classes at the gym “
“My work schedule is so busy lately “.
You fng name it.
Whenever I go to Dunkin for coffee I get black no sugar. The fat land whales get these massive sugared up drinks w whipped cream and all sorts of nonsense. And they wonder why they are fat ?
Here is what I did today.
With a 25lb weight vest
Air bike for 5min x at 12 calories per min pace
1/4 mile fast walk. Around 3.5 minutes.
Repeat for 60 minutes w zero rest. No rest at all.
Soaked by the end.
It's true.
If you have a family, you owe it to them to be in shape for a variety of reasons, including setting an example.
I am friends w a few people from HS on fakebook who post all sorts of pictures of kid’s wife , etc. but never ever in a pic themselves. Why ? Because they are massive. Like well north of 300 lbs of lard.
“I need my pasta “
“I have a back injury “.
“The doctor chiro told me not to do x y z”
“Last diet didn’t work for me “
“I’m getting a new trainer “
“I ordered a peloton bike “.
“I just don’t like the classes at the gym “
“My work schedule is so busy lately “.
You fng name it.
That's nothing to brag about.
There are levels to swimming:
- Olympic level swimmers
- People who can swim
- Dogs who can swim
- People who can't swim
Wading in the shallow end during recess, does not constitute: "excelling".
I have a problem with FitBit watches. On facebook I see a couple of women that want credit for being alive. They put on the watch and declare their steps for the day like they accomplished something for strapping on a watch.
I think the bottom line is if you have a work ethic and workout you will be in shape. We all have ups and downs in our training life but if you are willing to do the work you will succeed. Right now I'm trying to lose 10-15lbs. It seems like climbing a mountain. Hopefully I will get there by Summer.
Dude - how in the fck can you even comment in any thread addressing physique / training / diet??? You literally are morbidly obese and you have NEVER once been in shape in your life. If you admitted that you’d never actually had a gym membership - no one would doubt you.
I just don’t understand how you can be so seemingly interested in an activity that you’ve never once participated in???
Dude - how in the fck can you even comment in any thread addressing physique / training / diet??? You literally are morbidly obese and you have NEVER once been in shape in your life. If you admitted that you’d never actually had a gym membership - no one would doubt you.
I just don’t understand how you can be so seemingly interested in an activity that you’ve never once participated in???
Here's all the advice you need, don't waste your money on a gym membership. Buy one set of dumbbells for high reps and one set for heavy lifts also some bands might be beneficial
Gentlemen,
Now that I am older and more prone to injuries, I have changed the way in which I work out. During my youth (20's-40's), I would do a 5 day split, where I would work 2 body parts per day with HIT, but even as heavy as the weights were, I would still get in high reps (albeit spaced out). During the past, I would also supplement my weightlifting with training in both boxing and JiuJitsu to get more flexibility, improved stamina and to give my muscles a different view for functionality purposes.
Today, I have stepped away from contact sports and with regards to training, I tend to workout 5 days of the week (Mon-Fri), do full body workouts, strictly use machines (with few exceptions of course) and tend to go full-rack on said machines during all 5 days. Granted, while machines are generally safer, I know that going full weight rack on all machines for 5 days straight can't be good. That said, it has been working like a charm and the results are very noticeable.
Here's my question:
I am thinking of continuing my 5-day workouts and continuing to do full-body circuit training while strictly using machines, but I would like to alternate and make it to where I do "Heavy" workout Mon-Wed-Fri (ie full weight rack exercises on all machines) thereby activating type 2 muscle fibers, while doing 65-75% weight capacity on Tuesday & Thursday in order to give my muscles & neurons a rest, while activating type 1 muscle fibers. I also wonder whether this will likely reduce likelihood of injury, while improving overall stamina + endurance.
Do you believe this is a good approach? If not, what would you change? Remember, I'm in the Coach age-range and I do not use hormones of any type (just a daily baby aspirin).
Thank you all in advance for your feedback..
"1"
OMR, this thread has grown pretty long. Read the first page, but the first thing that stood out to me in your initial post was the whole body workout 5 days a week. Am I interpreting you right that you do every bodypart or at least most 5x a week? I don't agree with that for anyone with maybe the exception of somenone brand new to working out, overweight, and just needing to burn calories/get in a groove......and that would only be for the first month.....possibly two if they didn't feel fried/bored already. I devised a 12 week plan a while back, and lost 18lbs of fat while gaining 12lbs of muscle back b4 Covid kept me out of the gym. I believe you've lifted for awhile, and are over 40 like me. I have it layed out in Excel so that every two sheets is 2 weeks worth of workouts. You can easily change exercises based on equipment at your gym, and I will happily explain my logic behind it to you. Do you have a bullshit email account without your real name like I do for when you want to stay anonymous? If you do, and are interested in checking it out pm me and I will send to you. It is a 5 day split, but not whole body every day. The only thing that gets trained 2x per week is my week parts, and they are just a few sets of 1-2 exercises supersetted b4 I get to the main muscle group I'm training. It is a "heavy" and "light" type of thing, but done within each week vs. a few heavy weeks followed by a week or two of light where you (at least I, lose gains/step backwards in strength as well) Let me know if interested, and I will send. I've done routines for myself and many others over 30+ years working in the gym and supplement industry, and to me this is the best thing I ever came up with. Added benefit, is not much cardio needed at all. Never did more than 30 minutes. Either way, hope you find a plan you like that works well for you!
Cheers,
MyT1
why not post it here? are you hitting on OMR?The real question is: Who hasn't wanted to hit Onemorerep, with either a brick or a reproductive organ?
I have a problem with FitBit watches. On facebook I see a couple of women that want credit for being alive. They put on the watch and declare their steps for the day like they accomplished something for strapping on a watch.
why not post it here? are you hitting on OMR?
Yes, it's funny how this 10,000 step thing actually became 'a thing'
And these are usually the (larger) gals that make a big deal of 'hydrating' and talking about 'water retention' and 'being good' when there's chocolate around
I guess the FitBit must be counting all the times they are raising their hands to stuff food into their fat faces ;D
They are not that accurate either. I did a marathon a few years ago and device didnt register the 26.2 or even close.I bet you have repeated this a million times on here. Told everyone i ran a marathon.. ::)
I bet you have repeated this a million times on here. Told everyone i ran a marathon.. ::)
Ummmmmmm, ask Grape - he was there too. ;)
I bet you have repeated this a million times on here. Told everyone i ran a marathon.. ::)
why not post it here? are you hitting on OMR?
Ummmmmmm, ask Grape - he was there too. ;)I feel you are running from something. Something that you can't track with miles or steps on your smart watch, or compliments from for your family.
I feel you are running from something. Something that you can't track with miles or steps on your smart watch, or compliments from for your family.
This is not difficult. Be consistent and disciplined. Do basic exercises. Stay away from bs and idiotic nonsense that will get you hurt.
I like challenging myself. Maybe you should so once in your life other than drinking vodka and sucking dicks. Put down the bottle, put down the taco bell, get off your lazy, fat, slow, useless butt and do something.You sound like a middle school gym teacher.
Why are you even posting in this thread?
Did you train today? No.
Do you have anything remotely to contribute to this site in terms of fitness, bodybuilding, etc? No. ZERO. You are the epitome of what not to do and what no one ever hopes to descend to in life. Maybe that is your contribution here, being the scare scenario of how things end up by not training and being a lazy slug.
You sound like a middle school gym teacher.
I know my hearing is bad....but I cannot 'hear' a thing either of you say.
I’m still perplexed why someone with zero interest in health or fitness posts here.And that's why you come across as an asshole. You speak in absolutes. I know nothing about you and you know nothing about me.
I’m still perplexed why someone with zero interest in health or fitness posts here.
Maybe he hopes to get inspired to get off his behind and go for a walk, do a push-up, a squat or a sit-up....notice the absence of plurals....It's best to start out slowly with a super easy routine, so as to not overdo it and get hurt. Maybe in a few weeks, he could increase it to two reps.Oregon isn't funny. Nothing about that state is funny are relevant.
And that's why you come across as an asshole. You speak in absolutes. I know nothing about you and you know nothing about me.
Oregon isn't funny. Nothing about that state is funny are relevant.
They took the "Woodstock" mentality, and drove that entire state into the ground.
Rainbows, rain blows, tie dye, and the Island of Misfit Toys.
That is Oregon.
I played The Oregon Trail (and Number Munchers) as a kid in school. It's sad when an old computer game has more cultural relevance, than the actual state it's named for.
I’m still perplexed why someone with zero interest in health or fitness posts here.
I’m still perplexed why someone with zero interest in health or fitness posts here.
It is specially perplexing why Schizzo posts irrelevant nonsense in threads which are clearly geared towards bodybuilding and exercise. There are plenty of other threads that are wide open to whatever anyone wants to post.
I gather days off are not something you are big on, but today/tonight is my day of rest. Being a relic, I need time to recover. Sometimes I wish I was like Lestat the Vampire and could regenerate in a day. Wouldn't it be great to grow your hair and your youth back while you sleep?- Not sure I could get used to the taste of blood though. And what about SAD. Spending my daylight hours in a coffin would literally kill me. LOL!
Maybe he hopes to get inspired to get off his behind and go for a walk, do a push-up, a squat or a sit-up....notice the absence of plurals....It's best to start out slowly with a super easy routine, so as to not overdo it and get hurt. Maybe in a few weeks, he could increase it to two reps.
And that's why you come across as an asshole. You speak in absolutes. I know nothing about you and you know nothing about me.
Did you train today?
Here is what we did at ass crack of dawn -
1 hour of 120 lb sand ball throws, sand ball squats, sand ball burpee and overhead press, farmer carries etc.
1 hour - 4 mile ruck with 35lbs @ 15 min pace.
5 min airyne slow
2 warmup:
Curl up x 8
90/90 hip rotation x 8
Banded good morning x 12
Squat jump x 5
Plyo
Single leg bounds for 45 ft......5 sets, 1 min rest
Strengh
Power cleans x 5
Acessory
3 giant sets:
45 ft side skater lunge
45 side plank per side
RDL x 8
Conditioning:
15 sec max cal airdyne / 10 box jump overs 5 sets/1 min rest
Mobility:
Stretches
About an hour and 10 min
Drunko downed a bottle a cheap vodka.
I bet OMR is confused as hit right now ;D
Shouldn’t be. This is not that hard. Stay w the meat and potatoes of exercises and you can’t go wrong.
Shouldn’t be. This is not that hard. Stay w the meat and potatoes of exercises and you can’t go wrong.Very true.
Shouldn’t be. This is not that hard. Stay w the meat and potatoes of exercises and you can’t go wrong.
Trained delt and arms today. I don't get into these new millennial workouts you find in Men's health. The hard core basics worked 50 years ago and it works now. Then this night I sipped four shots of Proper 12 Whiskey on ice at night time with a hot Italian blond watching Netflix. Make fun of Conor McGregor all you want but this stuff is good at the right price. $30 bucks a bottle. Better than most Irish Whiskey common brands. Tomorrow is a three mile run or fast walking for a hour and 20 minute in the woods.
Soul Crusher says he follows a "meat and potatoes"
workout plan for his entire body.
He must have Deshaun Watson's black book of massage therapists.
Soul Crusher says he follows a "meat and potatoes"
workout plan for his entire body.
He must have Deshaun Watson's black book of massage therapists.
1-3 reps for "Power"
6 reps for strength
8 reps for hypertrophy
12 reps for cuts
20 reps for "muscular endurance" oh brother
so as long as you aren't doing 4-5, 7, 9-11, or 13-19 reps, you are good.
I remember a bunch of useless trivia... but Craig Titus' routines always had sets of 9 reps in them. :D
I remember a bunch of useless trivia... but Craig Titus' routines always had sets of 9 reps in them. :D
Makes me think.....never do sets of 9 reps....it leads to prison.
I don't think that those EMG results are worth anything.
Wpuld you agree that machine pullovers are all back? Now what happens when you use a barbell or dumbell instead? Only part where I can see any pec involvement is when you are holding the weight over your chest. No one catches a chest pump or gets sore pecs from pullovers. Serratus maybe, pecs no. Pec is when you move your humerus across your body no?
Yeah, i disagree.
Pullovers are great for chest. + i think the EMG results are correct.
Why is not everbody using pullovers then?
Simple answer: the EMG is correct but only for a short period of time.
Think logical.. why is benchpress great for chest?
Same wheight for the whole movement..!
Ok, what is the solution? simple, use cable-pullovers on a flat bench!
This way you have the same resistance from the beginning to the end.
"pec involvement is when you are holding the weight over your chest. No one catches a chest pump or gets sore pecs from pullovers"
exactly..solution? see text above.
I've done pullovers every which way for 30 years and never did I feel it in my chest. I got sore around my armpits, triceps and serratus.
I just can't picture it in my head how the pecs are involved.
Maybe guys thought that since it felt like it stretched the ribcage it meant it was a "chest" exercise.
Maybe pecs are involved in some secondary role in the movement, I don't know.
Reminds me, when I started lifting, my training partner did bench presses for abs, that's where he felt it.
Agreed.
I think the pullover creates tension in the chest, mainly if using a DB. But i have never gotten a chest workout from doing pullovers.
The most sore my abs have ever been, were after max deadlift and squat attempts.
The old timers in the 30s/40s were big on measurements.
How do you measure chest size?
You run a measuring tape around your torso under the arms.
So, pullovers increase the chest size measurement by enlarging the lats.
Pfft! You and your deductive logic - what's next? Common sense?! ;D
Perfect Peaking Protocol....
never used it did my own thing..
Final Week Outline -----Nov 25th (Tues) --- Nov 29th (Sat)
Carbs Water Sodium Training Cardio
Monday (11/24/14 (45g) 2 gallons normal intake Giant Sets same
final phase 5
Tuesday (11/25/14) (45g) 2 gallons normal intake Giant Sets same
final phase 5
Weds (11/26/14) (200g) 2 gallons normal intake Giant Sets POSE
carb menu
Thurs (11/27/14) (200g) 2 gallons normal intake Light upper body circuit POSE
carb menu
Friday (11/28/14) (45g) 2 gallon Light salt POSE
final phase 5→ carbs thru night
Saturday (11/29/14) (*) (8-12 oz water between meals) Light salt like Friday
See contest day menu
NOTES:
Take ½ tab dyazide on Friday before sleeping ----> Take other half after Meal 1
Saturday.
· On Friday you will have still salt foods -- just lighter (instinctively use less.--
No sugar free drinks or artificial sweeteners.
On Friday -- you will eat your normal Phase 5 menu then after meal 6 → you will
have 4-5 rice cakes with a light spread of organic fruit preserves set in the bathroom.
Each time you pee, eat them, throughout the night.
On Saturday -- You will just be drinking LESS water compared to previous days (½ gallon
total, also iced black coffee sipped between meals & VitaCoCo (coconut water sipped
between meals lightly to ensure no cramps or minimal) -- not completely cutting water,
the rebound COULD be fierce.
Have VITACOCO (coconut water) on hand Saturday
-Have anal suppositories on hand for clearing stomach. (great to use Saturday afternoon)
The pecs are primarily involved in the pullover (DB or Barbell) in pretty much one position only, and it's an isometric, stabilizing tension.
The old timers in the 30s/40s were big on measurements.
The pecs are primarily involved in the pullover (DB or Barbell) in pretty much one position only, and it's an isometric, stabilizing tension.
They were also big on looking like absolute retards when they posed.
You wanna get the timing on that last item right! :P :-[
Perfect Peaking Protocol....
never used it did my own thing..
Final Week Outline -----Nov 25th (Tues) --- Nov 29th (Sat)
Carbs Water Sodium Training Cardio
Monday (11/24/14 (45g) 2 gallons normal intake Giant Sets same
final phase 5
Tuesday (11/25/14) (45g) 2 gallons normal intake Giant Sets same
final phase 5
Weds (11/26/14) (200g) 2 gallons normal intake Giant Sets POSE
carb menu
Thurs (11/27/14) (200g) 2 gallons normal intake Light upper body circuit POSE
carb menu
Friday (11/28/14) (45g) 2 gallon Light salt POSE
final phase 5→ carbs thru night
Saturday (11/29/14) (*) (8-12 oz water between meals) Light salt like Friday
See contest day menu
NOTES:
Take ½ tab dyazide on Friday before sleeping ----> Take other half after Meal 1
Saturday.
· On Friday you will have still salt foods -- just lighter (instinctively use less.--
No sugar free drinks or artificial sweeteners.
On Friday -- you will eat your normal Phase 5 menu then after meal 6 → you will
have 4-5 rice cakes with a light spread of organic fruit preserves set in the bathroom.
Each time you pee, eat them, throughout the night.
On Saturday -- You will just be drinking LESS water compared to previous days (½ gallon
total, also iced black coffee sipped between meals & VitaCoCo (coconut water sipped
between meals lightly to ensure no cramps or minimal) -- not completely cutting water,
the rebound COULD be fierce.
Have VITACOCO (coconut water) on hand Saturday
-Have anal suppositories on hand for clearing stomach. (great to use Saturday afternoon)
They were also big on looking like absolute retards when they posed.
Yup, said the exact same a few pages back.
I wonder why the EMG says pecs are heavily involved. I'm too lazy to research EMG, all I know is that some reputable guys have said there are some shortcomings to EMG.
However, I wonder about what you said about the hands in the machine pullover. It feels like you involve arms when grabbing the machine but to me it's logical that it shouldn't reduce lat stress. And to me it just feels weird, unstable and weak to not hold on to the handles, easier to move the elbows or feels like they will move. I have my elbows against the pads but I hold on tight with my hands. How would the arm muscles assist when the arm angle doesn't change?
Yup, said the exact same a few pages back.
I wonder why the EMG says pecs are heavily involved. I'm too lazy to research EMG, all I know is that some reputable guys have said there are some shortcomings to EMG.
However, I wonder about what you said about the hands in the machine pullover. It feels like you involve arms when grabbing the machine but to me it's logical that it shouldn't reduce lat stress. And to me it just feels weird, unstable and weak to not hold on to the handles, easier to move the elbows or feels like they will move. I have my elbows against the pads but I hold on tight with my hands. How would the arm muscles assist when the arm angle doesn't change?
No
This hard to explain on paper.
I only have access to the Hammer pullover and can put the elbows on the pads while grabbing the handles since it's built differently.
As far as proper form, these biomechanics experts say Dorian did them somewhat wrong, but kind of opposite of what you say, since for maximal lat activation you generally don't want to arch the back and should never drive the elbows all the way back. I agree with you that there is a tendency to make it a crunch as you fatigue and it feels like you lose contact with your lats.
The bent arm pullover is one of the prime mass builder for the upper body. The straight arm version works well but not to the extent that the bent arm version does because more weight and a better stretch can be achieved. Using DB's can reduce some undo stress on the wrist, elbows and shoulder girdle in most men rather than using a BB, though both styles work well.
Pullovers work the lat's, pec's & triceps very, very strongly but go easy on this exercise at first, if it's new to you. Even the abs, as a stablelizing group, are worked hard. Combining the bent arm pullover with the BP, as a single compound exercise (pullover & press), increases the capacity for muscle mass for the upper body. You can either do one rep of pullovers and than press the weight (either DB or BB) overhead right after, than do another pullover, press, pullover , etc. Or do reps of bent arm pullovers and immediately do overhead (bench press) after, with the same weight for one complete set. You can get a better stretch on the pullovers if the knee's are drawn up rather than have the legs out flat if your doing light pullovers after squats, etc. For heavier pullovers it's a pretty good idea to rap the legs around the bench or even have some one hold the legs down. You can, after a while, use large amounts of weight in this exercise. 100lb+ DB's or 250lb BB's are not out of the question
Rib Box: If young enought, the cartilage (elastic tissue around/between the rib's/breast bone) is still in a soften state and has not harden as it does when we mature, usually around 22 -24 years of age in most people. Pullovers will allow a expanding influence on the rib box to reach a permanent size increase in the chest measurement. A lot of younger guy's have had a 2 or 3 inch gain on the chest. Of course if you include a serious set of pullovers after breathing squats than the gain is almost assured in most people. Even in older trainee's there can be a noticeable flexability not only in the rib box but also the muscle attachment/inserts around the chest area giving a fuller, higher feeling to the chest. Good Luck.
The Nautilus pullover machine is still superior to most type other machines because of the three phase cams/gears. Which adjust from the weakest to strongest positions of the pullover during the exercise and keeps that tension applied throughout, from start to finish of the rep. A added benefit is that overhead pulldown bar that some style Nautilus machines have (more along the line of the original designed machines). Many Nautilus type machines are used in rehab recovery medical centers. The Naval Hospital in San Diego has them, for example..
Also with the Nautilus , with the elbows on the pads, the weaker arms are taken out of involvement. You are leading with the elbows. As with the Nautilus shoulder machine. Some BB/DB exercises are lead by the elbows, which some men may overlook. All about better leverage really.
Personal view: all their machines are over priced greatly. And some are over built for the purpose they were designed for.
Good Luck.
60 minutes w a 25 lbs weight vest
4 minutes - 50 calories on assault bike
3:30 - weight fast 1/4 mile fast walk.
No rest at all. Repeat for 60 min.
720 calories in 60 min burned.
How many of those calories burned will you put back in a day?
No clue. I drink beers eat whatever I want in moderation and stay in great shape year round.
No doubt that you do. It is interesting though that you count the calories you expend but not the ones you take in. It's all good though as long as the results are what you want them to be.
I check the calories listed on labels of the foods I eat. It's not because I worry about getting too many but sometimes I am concerned that I could be not getting enough calories. Although I workout on a regular basis, my routine is baby-weight/weak compared to the ones you post. As a result, my appetite isn't what it once was when I was eating 6 meals a day.
I just ran a measly 5 miles😥
My later miles are always better as well.
I think it's a breathing thing, but not sure.
IMO, A lot of the running injuries occur because people don’t take the time to warm up properly. The 1st mile or two should be very slow the same way the first couple sets with weights should be very light, especially once you’re past your prime.
I am awful with that.
I go too fast first mile and feel like shit.
Same w the ruck. My calves get filled w lactic acid, sucks. The first mile is terrible. Usually takes me like 2-3 miles to start warming up.
I am awful with that.
I go too fast first mile and feel like shit.
Think of the first mile as the first set on the bench when you use nothing but the bar.
And all this time later - FATZZZO has not posted a single workout done.
Here is what I did this am:
10 minutes overhead 25lb medicine
1 minute rest
5 Minutes - box step + 8 count BB
1 minute rest
5 minutes 120lb sand ball clean + overhead press + front toss
1 minute rest
5 minutes farmer carry w Gerry Cans
1 minute rest
5 minutes - 10 push ups + 10 mountain climbers + 10 squats + 10 curl/press w 30lb DB
1 minute rest
5 minutes - chains later raises and front raises and torso twists
1 minute rest
5 minutes - walking lunges with 44lb kettlebell
1 minute rest
5 minutes - reverse overhead sandball (120lb) throw
1 minute rest
5 minutes - 8 count BB plus sandball (120lb) front throw
1 hour - 4 mile ruck w 35lb.
Total time 2 hours.
Same.
First mile feels like I'm not going to do well.
After the first few miles, feels like I can do 50 without feeling it.
And all this time later - FATZZZO has not posted a single workout done.
Just reading about your routine this morning has exhausted me.;D I cannot remember the last time I had a routine that took two hours to complete. How do you feel about jumping rope? Is it beneficial or is all the jumping up and down hard on our bodies?
Do you think that after a certain time period you start to get into a rhythm like when swimming laps. If I haven't done it in awhile, it takes a few laps before I get my breathing in sync.
Do you think that after a certain time period you start to get into a rhythm like when swimming laps. If I haven't done it in awhile, it takes a few laps before I get my breathing in sync.
Jump Rope is FNG awesome and one of the best exercises on the planet. I have a bunch, but believe it or not, my fav is still the ones from school days with the beads.
The newer ones are too fancy for my taste. The ones with the segregated beads can be had on amazon for cheap and work the best IMHO.
Which was to make Arthur Jones rich.
IMO, A lot of the running injuries occur because people don’t take the time to warm up properly. The 1st mile or two should be very slow the same way the first couple sets with weights should be very light, especially once you’re past your prime.
I use to think that but a lot of running injuries, certainly on my part, have to do with overuse, and in my opinion, unnatural stress on the body. The constant pounding on the feet, knees, lower back for years/decades on end has got to take its toll. I mean, say you are 180 pounds, you have that weight multiplied by the force of gravity falling with your full weight on one leg over and over again.Disagree every runner who has run for years have had knee or lower back pain. Also the serious runners not the jogger who runs 2x a week have had blood in their shit,
I notice those that have run for decades with very little problems are very particular with the shoes that they wear, which matters a lot on cushioning the constant pounding, and that they don't really run but jog. But to me, it doesn't even look like jogging but more like shuffling. Like they are doing a fast walk and there's very little pounding.
Disagree every runner who has run for years have had knee or lower back pain. Also the serious runners not the jogger who runs 2x a week have had blood in their shit,
serious running is not healthy. Watch the marathon runners or marathon walkers who shit themselves on camera during the race. a lot of internal stress on the colon and organs.
you are aware you just agreed with him with the rest of your post?
I agree with most of his post as well. A high level marathoner runs 80 to 100 miles a week. Obviously that’s going to take its toll on your joints. However, if you’re running 20 to 30 miles a week in well cushioned sneakers and trying to stay on softer surfaces when possible it’s not a problem.
Running on hard surfaces like pavement takes its toll.
Running on grass or a cinder track with some give is not bad.
when I played rugby sprinting on hard surfaces caused me shin splints, on grass no problems
Do getbiggers do a lot of running for "cardio"?
Running fng sucks. Having finger nails plucked out one at a time sounds better
Nobody today knows about Arthur Jones because his theories are bogus.
Running fng sucks. Having finger nails plucked out one at a time sounds better
The movie Rocky is a pretty accurate depiction of running. At first, it sucks because you get winded so easily but after a while you get stronger and it starts to become enjoyable. I’m to the point with running where it’s like weightlifting. I couldn’t see not doing it.
I have an assault bike and treadmill. Also do a lot of rucking. I hate running so fng much. For me tossing in a heavy ass pack and walking fast is way more my style.
I didn't know what an assault bike was, so I looked it up. Now I do. They are pretty much in every gym I belong to and I've definitely used them. Just never thought about what they were called. I've also sometimes work out on the assault rower, which I really enjoy.
The air bike is one of the best pieces of fitness gear you can get.
If only I had a spare room where I could set up some equipment. That I don't is my own fault. And I could do a set up in the garage if I weren't so obsessive about putting my car up. I see so many homes around here where people have packed their garages full of shit they will probably never use that there is no longer room for an automobile much less two or three. The only time there are cars in my driveway is when someone is visiting.
it was just the contradiction, he disgareed then agreed with pelliusnit picking. guess i annoyed you along the way. jackass :D
If you are over 200lbs then you could run on pillows and it would still fuck you up long term
Perhaps you could put it on your lawn, next to the “Black Lives Matter” sign.💡
I have an assault bike and treadmill. Also do a lot of rucking. I hate running so fng much. For me tossing in a heavy ass pack and walking fast is way more my style.
Running sucks but it is the best way to get away from MLK boulevard if you get flat tires
Running sucks but it is the best way to get away from MLK boulevard if you get flat tires;D :D
Perhaps you could put it on your lawn, next to the “Black Lives Matter” sign.💡
I have to be honest here, the 'In Our America' sign is currently leaning against the fence on the side yard about 60 ft or so back from the street. You'd really have to look hard to see it from the sidewalk or the street. I moved it when I was having the front yard landscaped and just never put it back. Do you think I should do that now or just leave it were it is? ;)
BTW, there are signs that only have the 'Black Lives Matter' statement on them. I did not chose to get one of those because what I believe is that all lives matter.
The sign I have.
(https://cdn.shopify.com/s/files/1/0318/9758/3751/products/13_5a12565d-6484-4f99-8a72-ce72984d8072_600x.jpg?v=1608097984)
The sign I won't use.
(https://i.etsystatic.com/24335909/r/il/97a0d3/2507985089/il_794xN.2507985089_n19p.jpg)
This sign says what I believe. But, I won't put one out because it is unfortunately interpreted as an anti Black Lives Matter sign.
(https://cdn.shopify.com/s/files/1/0318/9758/3751/products/21_a064cb03-1497-45d1-b125-6593a322e239_600x.jpg?v=1608102397)
Running sucks but it is the best way to get away from MLK boulevard if you get flat tires
The sign I have.
(https://i.etsystatic.com/16135042/r/il/8a3c8b/1475385102/il_570xN.1475385102_5h9y.jpg)
The sign I won't use.
(https://i.etsystatic.com/24335909/r/il/97a0d3/2507985089/il_794xN.2507985089_n19p.jpg)
Thats just humiliating. Would you allow a refugee camp on your lawn and has a hoarders' mess like Straw does with trash and refuse all over the place?
Prime,
The Uber liberal Distance running community is abuzz about the newly renovated Hayward Field. It’s in Eugene Oregon. I looked up the demographics. The lack of diversity is appalling.
https://en.wikipedia.org/wiki/Eugene,_Oregon
The racial makeup of the city was 85.8% White, 4.0% Asian, 1.4% Black or African American, 1.0% Native American, 0.2% Pacific Islander, and 4.7% from other races.[9
Why is it appalling? There are no laws prohibiting Asians, African Americans, Native Americans, Pacific Islanders, etc. from living in Eugene. There are laws disallowing racial and ethic discrimination though. The reason for this lack of diversity is economic. Just as it is where I live. Anyone who can afford to buy or rent is welcome. I don't know about Eugene's affordable housing rules, but there is nothing in West Linn's City laws requiring a certain percentage of affordable housing. Public transportation is very limited in my area as is commercial development. There is a very limited number of entry level jobs.
You all should be doing more to attract minorities vis a vis very generous welfare programs. You know, free shit.
:).
The sign I have.
(https://i.etsystatic.com/16135042/r/il/8a3c8b/1475385102/il_570xN.1475385102_5h9y.jpg)
Blah blah blah. You’re one of the most liberal areas in the country yet you have no minorities.
You’re all a bunch of fake long-distance civil rights activists.
The truth is is that if you ever had to live with the people you patronize so much, you’d want out in short order.
Blah blah blah. You’re one of the most liberal areas in the country yet you have no minorities.
You’re all a bunch of fake long-distance civil rights activists.
The truth is is that if you ever had to live with the people you patronize so much, you’d want out in short order.
Just so, so right on the money. Pure, unadulterated truth. So rare these days which makes it even that more beautiful.
You made my day.
Thanks. It’s a pet peeve of mine. You see a lot of it here in New York City even though we have a large black population. The white liberals all live in very white neighborhoods. And if you can afford to live in those neighborhoods you can afford to live in the hood but none of them do.I hate Liberals. They make sure their kids go to the best schools. They do not have to live with cockroaches. ::)
Another day - another one as follows:
Up at 4 am.
5-6 am - Weights and sandbags, kettlebell, medicine ball, etc
6-7 am - 4 Mile Ruck
I already have 6 miles on my watch clocked in.
Shizzo - what did you do so far today?
50 min with 5 15 sec hard efforts mixed in:
TL - what app is this?
Strava. I use Garmin connect as well:
Ah, Strava's a pay app.
I cheap out and use the free ones
It’s free for the basic stuff. There’s a subscription option for a bunch of features you don’t need.
Thanks. It’s a pet peeve of mine. You see a lot of it here in New York City even though we have a large black population. The white liberals all live in very white neighborhoods. And if you can afford to live in those neighborhoods you can afford to live in the hood but none of them do.
I imagine Shizmeister wakes up just before noon - to microwave pancakes his mom bought for him before she went to heaven.
I imagine Funkmeister wakes up just before noon - to microwave melons his cousin left out for him before he went to Popeyes.
Oh yes some do. What would be the motivation for them to do that? It is gentrification, which eventually displaces the poor who can no longer afford to live in those neighborhoods. Hundreds of NYC-area neighborhoods are exclusive or "super-gentrified," while others are at risk. Among the neighborhoods in New York that have been gentrified are Tribeca, DUMBO and parts of the Upper East Side.
I'm not picking on New York. Gentrification is a problem for the poor everywhere. It is a big problem in the Portland Metro area where what used to be 'the hood' a close to downtown neighborhood in N.E. Portland has been gentrified, displacing many who have lived there for generations. Many of these people now live much further from downtown and the industrial areas where some of them work. So the people who can least afford it are spending more on transportation to their jobs and services which are often not available in these low income suburbs.
One solution is to for cities to require a certain amount of affordable housing in all neighborhoods. There are problems with this idea though. If the city sponsors large scale low income projects and they can find contractors willing to build them, they become hell holes (ghettos within the project). Mixed income housing doesn't often work because of high real estate values.
For all of time there have been the 'haves' and the 'have nots'. Those at the top of the ladder wish those on the bottom rungs would just disappear even though these are the folks who out of necessity accept the jobs those with money will not. We all wish there were easy answers, but they don't exist. If they did, everyone would live 'the good life'.
Great week of training. Trained all 5 days - 2 hours a day. Every day.
You're killing it, bro.
Great week of training. Trained all 5 days - 2 hours a day. Every day.do you work or just train
do you work or just train
Every day same routine. 5-7 am train. Usually 1 hour weights followed 1 hour ruck or fast walk.
7:15 -5:15 work.
Sleep 8-9. To 4 am.
How do you get ready for work in 15 minutes after a workout? You don't shower? Eat? It takes me 15 minutes just to change clothes, then brush my teeth and hair.
Would love to change clothes where Soul Crusher is changing
Then sharing an Aquafina with him (i opened it of course)
I train outside and have not gotten disgusting yet but change at the office which is across the street from where I train. .
When do you have the beer? On the way to the office?
Best workout advice now is to get a home gym. One of the best decisions I made several years ago was to get weights for the house. Look at the shit you have to go through just to lift some weights in the gym.
I train outside and have not gotten disgusting yet but change at the office which is across the street from where I train. .
I train outside and have not gotten disgusting yet but change at the office which is across the street from where I train. .
So you don't eat anything before or after doing such a rigorous program. You are a very focused and disciplined individual. What are the results? What kind of shape are you in? Do you have visible abs? Do you look like you workout to the extent where people notice and comment on it?
I’m in better shape now than the water bottle thing.
Gay. :D ;DKwon loves Arab cock
A lot of it depends on goals. Shitzo obviously who is defunct and no longer posting - he needs a total makeover. He needs a 6-12 month boot camp due to his disastrous shape.He needs to go back to a full body workout. burn some blubber. Full Body is harder than some of the bro splits if done with real intent.
Guys like Goodrum - its more diet and adding in some compounds and functional fitness as well as cardio.
Young dudes, sure, do the old bro splits for hypertrophy. It definately works for young guys who want to put on muscle.
This is not rocket science, its common sense and a little discipline.
We have a fully stocked Bar at the office 24/7. ;)