The Fysical Phitness Thread

Status
Not open for further replies.
yeah ivar... i thought i made it pretty clear that i was saying that it was fun to look through and had stuff i could do when i was done with SL (figure about 1.5 years is a good estimate, i'll be around doing 1x5 then i assume). i thought maybe the last sentence kind of gave it away (salivating over stuff you could do in the future).

i guess not though.

i am still lifting on SL, don't plan on changing it up from how i'm doing it now.

---


I think floor press is honestly great. It forces you to lift without leg drive, making your benching much easier for that particular weight. There are several people I've read logs of who never had benches when they started and floor pressed instead. I've kind of always wanted to floor press but I'm sticking to bench for a while. One of the bigger guys whose log I follow switched to floor press specifically to improve upper body strength and it seemed to work (although it could be other causes; never take one case as the rule).

ps i'm not an experienced lifter

meant to add that i've floor pressed before (i've always wanted to do it over benching is what i meant). it's harder but i think it's fine for any lifter with moderate experience. as long as you're doing it safely you should be fine (and make sure you get the technique down or else you won't be lifting the weight!)

edit @ below: haha not a problem man, for how long i never did shit it's understandable ;)
 
oh my bad i misinterpreted. i thought you were one of those nerds who reads up on stuff but never actually lifts.
 
Right now for physical fitness.

Since I blew out my knee and my lower back (marines.)

5-8miles run in them morning (7amish depends if my sister is up and off my couch and the wife is already awake.)

Then mid day I hit the gym every other day usally switching between low weights and high.
the heavy
3 sets of 8 arm curls 45lbs
2 sets of 12 bench press 220
3 sets of 12 leg press 360
then matters on what I feel like light weights depends on my back and my knee and how it feels.
 
Started swimming recently for the sake of getting better (a big part of my getting into the service community I want depends on my swimming ability).

Swam 1500m on Tuesday and then 1800ish yesterday. My pace is kind of slow (about 30min for the 1800m swim) but I'm trying to use slow, efficient strokes and just accustom myself to being in the water.

I'm thinking that today I'll probably do some 200m sprints after warming up and working more on speed/power and breathing (breathing every four strokes instead of every other stroke).
 
Shiki1335 said:
Right now for physical fitness.

Since I blew out my knee and my lower back (marines.)

5-8miles run in them morning (7amish depends if my sister is up and off my couch and the wife is already awake.)

Then mid day I hit the gym every other day usally switching between low weights and high.
the heavy
3 sets of 8 arm curls 45lbs
2 sets of 12 bench press 220
3 sets of 12 leg press 360
then matters on what I feel like light weights depends on my back and my knee and how it feels.
Click to expand...

I'm surprised a person who blew out their knee runs 5-8 miles like you. Major achievement here buddy, takes a lot of balls (you are a a marine) to work your knee like that after such an injury.
 
^agreeing with above, that's some serious work. i ain't even blown out my knee and putting up 5 miles for me is a task in itself.

@Bam,

mostly curious here, but do you have to know like, certain strokes for swimming or is it just getting a certain time and being able to breathe really efficiently? p.s what is power? like the power of your strokes...?

glhf to both
 
I have a bit of a problem (hopefully someone can help me out).

Anyone had trouble with stretch marks??!!?

I have a sick one running down my bicep, probs like 2 inches, a bit pink, and when I work my chest / shoulders it expands and becomes a red-ish color.
I have grown in size pretty quick and do have a solid build but am hesitant to keep building, imma try to make this thing lay down and die.
I use cocoa butter / shea butter, to no avail...

Suggestions?

(My Gf. said she didn't mind it, but I personally think it looks sick, can post pics if requested but uhh... yeah.)
 
Blink_gram said:
I have a bit of a problem (hopefully someone can help me out).

Anyone had trouble with stretch marks??!!?

I have a sick one running down my bicep, probs like 2 inches, a bit pink, and when I work my chest / shoulders it expands and becomes a red-ish color.
I have grown in size pretty quick and do have a solid build but am hesitant to keep building, imma try to make this thing lay down and die.
I use cocoa butter / shea butter, to no avail...

Suggestions?

(My Gf. said she didn't mind it, but I personally think it looks sick, can post pics if requested but uhh... yeah.)
Click to expand...

Been there done that. Coming from somebody who used to weight 252 and went down to 168 pounds, I can tell you stretch marks are a fucking bitch. Sadly, there isn't much one can do. I was kind of lucky, my stretch marks were only on my right shoulder, and they aren't that deep. I also have a few on my stomach, but they aren't really noticeable. Plastic surgery is the only way to truly get rid of this things, so you'd have have a pretty good reason for spending so much money.

One thing I've tried is Palmer's Cocoa Butter cream, and it has worked to REDUCE the appearance of them, but not completely remove them. Rubbing it twice a day for about 3 months will make them go from red to pink. I don't know how bad yours are, so I don't know from what color to what color you should be expecting lol.

379149_l.jpg


It's about 5$ at Walmart. It works really well for the money.



Don't be scared to gain muscle by the way. If anything, it will also help your stretch marks look less noticeable. I'm telling you this from experience as well. The ones I had on my shoulders are looking less noticeable after my shoulders got a bit bigger as I started doing military presses. The stomach ones are the biggest bitches. Again, I was blessed that mines aren't that bad, so I don't really feel bother by them. But applying that Palmer's did help out. And if you're really white...or white complected, then tanning will probably help, but it won't really solve the problem.

Don't get discouraged.
 
just bought my first ever (!) gym membership but all attempts to build a strength program have failed miserably as i'm still stuck in an endurance-based mindset. also my leg problem makes it impossible to squat, deadlift, clean and jerk, snatch...all the good lifts basically!

any of you experienced strength dudes link me to some kinda decent program(s)? done a bit of googling myself but when is that ever the best option?

looking at the link venom posted earlier (http://startingstrength.wikia.com/wiki/Layne_Norton's_Power/Hypertrophy_Routine) with a few obvious amendments to fit around my injury (namely making sure all exercises are done from a seated position, and outright scrapping all the leg exercises). also curious as to why it suggests sets of 8-12 when that isn't great for building strength.

all advice and stuff welcome, must get stronger!
 
Lee said:
just bought my first ever (!) gym membership but all attempts to build a strength program have failed miserably as i'm still stuck in an endurance-based mindset. also my leg problem makes it impossible to squat, deadlift, clean and jerk, snatch...all the good lifts basically!

any of you experienced strength dudes link me to some kinda decent program(s)? done a bit of googling myself but when is that ever the best option?

looking at the link venom posted earlier (http://startingstrength.wikia.com/wiki/Layne_Norton's_Power/Hypertrophy_Routine) with a few obvious amendments to fit around my injury (namely making sure all exercises are done from a seated position, and outright scrapping all the leg exercises). also curious as to why it suggests sets of 8-12 when that isn't great for building strength.

all advice and stuff welcome, must get stronger!
Click to expand...

Well you said it yourself, sucks you can't do the best exercises because of your injury.

That specific routine is based on building mass and strength at the same time, but more based towards building mass. If you want a solid routine to build more strength, then I'd suggest Mark Ripptoe's Starting Strength. By experience, I can tell you this routine is possibly close to excellent, if not. You will see very significant gains in strength in terms of weeks probably. Best thing is that it's not as complicated as others. Problem is, the squat is one of the most important lifts here. A lot of people have mixed sentiments on this, but I'm one of those persons that think that the squat help your other 2 lifts. Most power to to a bench press and military press involve the use of your legs; the stronger your legs, the more they can help you with your other lifts. Pretty much, you use your legs for everything.

Your problem isn't the end of the world though. As much as I refuse to use any type of machines, seated leg presses or leg presses will probably replace the squat for you. It will probably not be as efficient as the classic squat, as the squat works every single part of your leg, including your calfs - every tendon, pretty much every muscle in your leg. There are no downsides to it as far as I know, but don't take my word for it, I've never tried using the routine with any type of machine. I don't think it will fuck you up in the routine though. You have a legitimate reason for it.

http://startingstrength.wikia.com/wiki/FAQ:The_Program

That's the link to the program. Simple but Super Effective!

The hypertrophy routine suggests doing 8-12 on hypertrophy days only. The routine is based around building mass and building strength at the same time, but it is more towards building mass. 8-12 reps is for building muscle and 3x5 is for strength, while 12-20 would be for endurance. The layout of the routine. Like I said, 8-12 reps would ONLY be on hypertrophy days, which is for the building mass. The 2 power days you will be lifting 3x5, for building strength. In your case, leg presses will probably replace the squat.
 
Yeah imma give this Vitamin-E rubbing oil I bought for $12.50 at GNC, its suppose to be used for wrinkles, stretch marks, and overall face / body toning and whatnot. I'll report back with results!! I realize it is GNC and they tend to be a bit iffy with their products but lets hope for the best. Thanks for the help Venom!
 
They're very iffy with their products. From the Whey protein they sell to the skin cream. If something, they're vitamins are not bad for the price. That rubbing oil is not the worst thing you can buy from GNC.
 
Yeah went it comes to protein I go with natural stuff (tuna / pb / turkey etc.)
GNC is pricey very pricey, they will go for the extra dollar on their products. Venom, do you take any creatine or other mass building supplement(s)? I heard its bad on kidneys (which was a problem I had).
 
GNC products are overpriced and below average quality. For supplements, I take whey protein, creatine, and recently I've been taking a pre-workout, though most of the pre-workout products are basically caffeine and a couple other things.

A good beginner whey protein is Optimum Nutrition whey. ~45 bucks for 5 lbs which is a pretty good deal. If you can afford it, I'd recommend taking it. It'll last you a while.

Creatine is perfectly safe. I've taken it consistently for 3 years and have never had a problem with it.

For pre-workout, I got Optimum Nutrition Amino Energy about 3 months ago. The reason I got it was because I had been drinking a lot of Red Bull when I had an internship, and when I got one for the summer, this stuff ended up being cheaper than drinking red bull every day, and it tasted better. I kinda just stuck with it even after I was done working. HOWEVER, it is by absolutely no means necessary. You get basically the same effect drinking a diet coke before you go lift.

So yeah, I recommend getting good whey protein and creatine. Creatine monohydrate is this best, any other type is overpriced and not more effective than the basic stuff.
 
popemobile said:
GNC products are overpriced and below average quality. For supplements, I take whey protein, creatine, and recently I've been taking a pre-workout, though most of the pre-workout products are basically caffeine and a couple other things.

A good beginner whey protein is Optimum Nutrition whey. ~45 bucks for 5 lbs which is a pretty good deal. If you can afford it, I'd recommend taking it. It'll last you a while.

Creatine is perfectly safe. I've taken it consistently for 3 years and have never had a problem with it.

For pre-workout, I got Optimum Nutrition Amino Energy about 3 months ago. The reason I got it was because I had been drinking a lot of Red Bull when I had an internship, and when I got one for the summer, this stuff ended up being cheaper than drinking red bull every day, and it tasted better. I kinda just stuck with it even after I was done working. HOWEVER, it is by absolutely no means necessary. You get basically the same effect drinking a diet coke before you go lift.

So yeah, I recommend getting good whey protein and creatine. Creatine monohydrate is this best, any other type is overpriced and not more effective than the basic stuff.
Click to expand...

Yeah I used to take Whey Protein and Creatine (some mono crap) and it gave good results, but over time I think I didn't drink enough water thus my kidneys were hurting. I got off the stuff and went natty but now I think I'm healed enough to go back. I read some articles online saying protein mixes and whey protein was misleading / bad? Maybe someone can update me, but I mean results are results. Do you recommend any particular brand of Creatine?
 
any kind of creatine monohydrate works. they're all cheap and basically the same. As far as the whey stuff goes, I think they might be talking about mass gainers rather than just whey protein. Mass gainers are usually filled with lots of carbs to add calories and they end up being a waste of money.

and yeah, you have to drink enough water
 
Stylish Interval said:
^agreeing with above, that's some serious work. i ain't even blown out my knee and putting up 5 miles for me is a task in itself.

@Bam,

mostly curious here, but do you have to know like, certain strokes for swimming or is it just getting a certain time and being able to breathe really efficiently? p.s what is power? like the power of your strokes...?

glhf to both
Click to expand...

I have to work on multiple strokes (mainly front crawl and combat sidestroke) as those are the ones I'll be tested on during the different screeners here. Efficiency really is the key to a faster time -- reducing drag and using proper technique accounts for the majority of your speed, much more so than simply increasing power will do. By power, I'm talking about how hard/fast/direct you kick and push your feet and hands through the water.
 
popemobile said:
any kind of creatine monohydrate works. they're all cheap and basically the same. As far as the whey stuff goes, I think they might be talking about mass gainers rather than just whey protein. Mass gainers are usually filled with lots of carbs to add calories and they end up being a waste of money.

and yeah, you have to drink enough water
Click to expand...
keep telling yourself that
Creatine is probably the worst way of building muscle outside of steriods.
If your body gets too much of the stuff, it starts building up in your kidneys. And if you stop taking it you'll lose the muscle you gained anyway.
The risk out-weighs the benefits for me.

When I use protein suppliments, I usually go with whey protein. Usually I just eat a lot of lean meat or nuts after the workout though. It does the job just as good anyway.
 
Zenotwapal said:
keep telling yourself that
Creatine is probably the worst way of building muscle outside of steriods.
If your body gets too much of the stuff, it starts building up in your kidneys. And if you stop taking it you'll lose the muscle you gained anyway.
The risk out-weighs the benefits for me.
Click to expand...

you have no idea what you're talking about. You won't lose any muscle if you stop taking creatine. You'll lose water weight but not muscle. Show me a scientific study that shows creatine will negatively affect your kidneys. I'll wait.

I've been taking creatine for 3 years and I've never once had any negative side-effect on my kidneys or any other part of my body.
 
popemobile said:
you have no idea what you're talking about. You won't lose any muscle if you stop taking creatine. You'll lose water weight but not muscle. Show me a scientific study that shows creatine will negatively affect your kidneys. I'll wait.

I've been taking creatine for 3 years and I've never once had any negative side-effect on my kidneys or any other part of my body.
Click to expand...

question about creatine: can you drink alcohol concurrently?
 
I doubt it's recommended but I do it frequently enough. Booze will dehydrate you though so drink lots of water (which you should do regardless of whether or not you take creatine).
 
Blink_gram said:
Yeah went it comes to protein I go with natural stuff (tuna / pb / turkey etc.)
GNC is pricey very pricey, they will go for the extra dollar on their products. Venom, do you take any creatine or other mass building supplement(s)? I heard its bad on kidneys (which was a problem I had).
Click to expand...

At the time, I stopped. I'm trying to push my weight to the limit and see how low in weight I can actually go. I have nothing against creatine, it's actually pretty beneficial for weight lifting purposes, giving you a little bit more endurance. It also provides extra energy for lifting and increases protein synthesis. Don't know what it is? It's simply a way muscles absorb protein better. Other than Steroids, prohormones, and lots of carbohydrates, Creatine is probably the only product that helps out in this.

Scientifically, there is no proof that it damages the kidneys actually. If you want to be safe, you can blend it again before using it. The reason why people say this because it supposed to form kidney rocks in your kidneys, but like I said, there is actually no proof of anybody getting this because of Creatine. The side effect that you will get is probably some bloating, depends on your body though.

On Mass Building supplements, I don't use them. That shit you see that take 2 scoops and it will give you 64 grams of protein and 32421512 calories; it's bullshit. This goes the same for Mass Gainers. They're usually filled with pretty much shit. Stick to regular Whey Protein.

There used to be this Creatine that used to sell 1000 grams for 20$, and it was actually good stuff. They went out of business, so the next best would probably be http://www.bodybuilding.com/store/pl/creatine.html

Whey Protein, the one I use is EAS Whey Protein. 5 pounds of Whey protein for 25$; it won't get better than that, trust me. Not a lot of people know about this one because they want to be fancy with their shit and pay 50$ for 3 pounds. You can find it here: http://www.samsclub.com/sams/shop/product.jsp?productId=181231&navAction=

If you need help in understanding how to take creatine and how to load and go on a maintenance phase, feel free to post back here or PM me.
 
After taking creatine for 2 and half years (when i was on base.) it works but dont take it every single day. I take that shit 1 a month on a hard day.

As for for protein shakes. Try whey its alot better tasting I personally go for the jars and supplements. I ended up losing alot of muscle mass since im less active (my knee back and hips are all screwed.) went form 190 pounds 8% bfp. To 146 with 9%.


Creatine actually caused small amount of kideny damage for me soo my doctor told me not to do it more then 1 a week. BUT i was already pre disposed to kideny damage anyways due to trauma related crap.
 
really jacked up my calves during cross country. too much running too fast too soon. they had me doing 1.5 mile repeats at 5k race pace....


first and only race of the season: went out the first mile in 4:54. felt good. 2nd mile 6:30 3rd mile 7:00 last .1 miles were the most painful of my life. upper legs felt good. hips felt like they could drive for an hour. achilles was so bad that standing up and bearing my bodyweight was excruciating.


so it's back to the drawing board. full rest for a few weeks, then start building a base for track. i'm not gonna let a bum xc season ruin my whole year!
 
Status
Not open for further replies.
Back
Top