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The Fysical Phitness Thread
- Thread starter Psycho
- Start date
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I wish speedy recoveries to both of you guys! Two really unlucky things happening.
@Bam,
Sorry I missed your reply. That's a lot to work on and I hope it goes over well for you.
/weak post
@Bam,
Sorry I missed your reply. That's a lot to work on and I hope it goes over well for you.
/weak post
heh snap shiki, was hitting a good stride - seated military press is up to 5x5 @ 135 lbs and overhead dumbell press is at 70 lbs in each arm 5x5 but i tweaked my right shoulder going to failure on the OHP. nowt serious but i'm taking a few days off. quite enjoying my gym membership, feel that i'm in a good place with regards to training but I really need to sort out my diet - i'm drinking far too much alcohol (which is only gonna be exacerbated 'cos me and havak are going to a whisky festival next month woop) and between college and work i'm out of the house 12 hours a day, 4 days a week so it's difficult to not just collapse into a fast food diet on those days. also, related to that, i'm starting whey protein for the first time because i'm finding it impossible to get in enough decent protein on those days.
SI, how's it going?
SI, how's it going?
Well I decided to take the pils the doc ordered. Now i can work on my endurance im gonna just double up my run.(maybe triple depends if t ife gets annoying.)
If you guys want a killer workout.
Take 2 10lbs wieghts when oyu go jogging with you and keep your arms in motion. It might not be that much wieght but after doing 3-5 miles your arms will be very sore.
If you guys want a killer workout.
Take 2 10lbs wieghts when oyu go jogging with you and keep your arms in motion. It might not be that much wieght but after doing 3-5 miles your arms will be very sore.
:(
It always kills me on the inside when people who run their asses off get tendonitis, pull a hamstring, etc.
I started noticing a little pain in my achillies over the summer. Luckily our family vacation coincided with that, so I got a chance to rest a week before it got any worse. Even though it wasn't that serious, I still know it really sucks.
Anyway, I wish you a speedy recovery. The only reason I started reading the Physical Fitness Thread again is because I wanted to see how well all your summer running paid off! So get better and run like hell! :)
So I feel like I am contributing to the thread, my dorm-mates and I are training for the Baltimore Team Relay on October 15. Its basically the Baltimore marathon divided into four legs: 5.7 - 7 - 6.3 - 7.1. I ran 7 miles in about 48 with a minute rest in the middle recently as a tempo run, so I'm hoping I can dish out a 47:15 (6:45 miles) for the race (I'm the second leg). I haven't been real consistent with my running, mostly easy days (around 5 to 6 miles) with tempo days thrown in. Its a little too late to do real speedwork, so I think I'm just going to do one or two fartleks/interval workouts a week for the remaining three weeks and hope for the best!
Oh. It's..going... going awful slowly haha. Basically, I took a few weeks off to lose some weight. That started because for one game I didn't start and I was pissed so I wanted to be faster. I ended up scoring my first goal of the season after that. I'm also in top 10 assists in state! it's too bad our coach won't upload the damn records or i could link and show it! my running over the last few weeks has paid off. So two-ish? weeks ago i started up lifting again and I was doing well (would have matched previous 5x5s this week) but i have kind of trailed off my lifting. i have two-three more weeks left with soccer before the end of the season and i figure i'm just going to wait until the end of the season to pick lifting back up. unfortunate, but i have improved row form over the last two weeks! (improving form is always a plus!)
focusing on improving my performance on the pitch first to make up for the lack of another striker (switching from 4-4-2 to 4-3-3) and me having to do a lot of running. i'm under 200 finally. haha i actually made a joke the other day about how some D1 school would want me because I play entire varsity games at 6'0 200 lbs where most other kids are like 5'10"-6'2" 135-160 lbs haha, so they'd think i was like built out of muscle! but i'm not getting any looks from major schools so i'm probably not going to play in college. playing d3 is worse than playing nai (at least nai has colleges that are sometimes really good and get picked up by mls, like how messiah used to be). if i really get good this next spring club season i might be able to get reserve team on a d1 school like louisville / akron (top tier soccer schools) but that's what the offseason is for looking at, not this season! for this season it's about hitting 4 more goals and netting 10+ more assists. and winning state championship if we can!
but i'm sad that i'm not lifting currently :( i can't wait to be back under the iron again three days a week and having something to really work for. my ideal goals for christmas are 185 bench / 225 squat / 250 deadlift / 160 row / 135 strict press, that would be just swell! anyway that's how things are looking for me for now. meanwhile i'm sticking to skipping rope and putting on some mileage at a comfortable pace (who do I sound like :naughty:) and maybe i'll drop down to 190 if i'm lucky!
long and rambly, what's new? peace.
also yes i mainly play as a target not a pure striker so i tend to create space and lay off much more than hit the ball, although i do like to be the first to test a keeper!
Good stuff S_I! keep chunkin' away at those miles!
hey man, that means so much to me. I'll do my best to show you some good results come track season!
as for your own predicament, I'd ditch the intervals to be honest. just structure your fartleks a little bit so that they turn into interval workouts (i.e. 3 min on 1 min off is basically an interval workout, but you call it a fartlek and then run it more relaxed and better). I'd keep or increase the amount of tempo running. to me this is the secret sauce and also the most painful part of training, but then again I'm pretty much a pure fast-twich guy so maybe tempo running helps me best specifically because it is my biggest weakness. dunno. if you look up john walsh aka hadd training, you'll find he has a lot of good stuff on base training. 2 weeks out I'd treat this 7 mile race as a part of base for the spring. you can use it as an indicator of fitness and adjust your training further. good stuff!
ok, here begins my rant. I raced again yesterday in an invitational, got 60th in a time somewhere upwards of 18:30
this time around, I went out in a much more conservative 5:30, thinking maybe the fast early pace killed me last time. as before, my ankles and calves started screwing up just after the first mile, and I slowed considerably due to the pain.
the interesting thing is, I have no problem going out in below 5:00 the first mile of a 5k. it feels EXACTLY like the first miles of 5k races felt last year, at around 5:35-5:40. so I feel like I am in the shape to run a sub 15:30 5k, i just don't have the ankles to put it together. but suddenly, I'm coming to grips with that. my important events are the 400 and 800 meters in track. hopefully, if i can just recover quick and keep my fitness where it is, I'll have all the aerobic background I need to run fast there. my achilles/ankle/calf issues only ever kick in after about a mile of fast running--before that they are calm, and I can complete long slow runs without issue. what I plan on doing from here on out is taking a complete break and bumping up my mileage to 80ish miles per week, starting deadslow, like 9:00+ per mile. gradually, I'll increase the pace, taking heavy recovery measures if my calves ever act up.
the cross country season is shot to shit; shame, since I was counting on it to give me that extra edge in college admissions. the good news: my top two schools, Caltech and Stanford, are bad at track and the best at track, respectively. so I haven't really lost anything by having a bum season. I'm still in the top 5% of my class with a 34 on the ACT and national merit on the psat. gonna take subject tests in math II, physics, and molecular biology next saturday, so hopefully they'll help me seal the deal. in the meantime, track is definitely salvageable. I am going to do everything in my power to run 1:55 or faster. my coaches are confident that I was in the shape to run sub-2:00 last year, but wasn't exposed enough to high level racing (ya think!!! I never even lost a race) in order to run fast. this year, they're putting me in real meets during track season. I am still super pumped, and I am not going to screw this up again.
interesting tidbit: there's a guy who, for the past 3 years, has killed me consistently in cross country--always nearly a full minute ahead of me in 5k. I always beat him in the 800, and last year in track he ran a 52 flat 400m relay leg. if he beats me in distance and i beat him in the 800, I should kill him in the 400 in theory. killing 52 equates to sub 50, maybe. I'm excited for that. he ran 15:40 yesterday. I'm looking forward to competing with him too.
hey man, that means so much to me. I'll do my best to show you some good results come track season!
as for your own predicament, I'd ditch the intervals to be honest. just structure your fartleks a little bit so that they turn into interval workouts (i.e. 3 min on 1 min off is basically an interval workout, but you call it a fartlek and then run it more relaxed and better). I'd keep or increase the amount of tempo running. to me this is the secret sauce and also the most painful part of training, but then again I'm pretty much a pure fast-twich guy so maybe tempo running helps me best specifically because it is my biggest weakness. dunno. if you look up john walsh aka hadd training, you'll find he has a lot of good stuff on base training. 2 weeks out I'd treat this 7 mile race as a part of base for the spring. you can use it as an indicator of fitness and adjust your training further. good stuff!
ok, here begins my rant. I raced again yesterday in an invitational, got 60th in a time somewhere upwards of 18:30
this time around, I went out in a much more conservative 5:30, thinking maybe the fast early pace killed me last time. as before, my ankles and calves started screwing up just after the first mile, and I slowed considerably due to the pain.
the interesting thing is, I have no problem going out in below 5:00 the first mile of a 5k. it feels EXACTLY like the first miles of 5k races felt last year, at around 5:35-5:40. so I feel like I am in the shape to run a sub 15:30 5k, i just don't have the ankles to put it together. but suddenly, I'm coming to grips with that. my important events are the 400 and 800 meters in track. hopefully, if i can just recover quick and keep my fitness where it is, I'll have all the aerobic background I need to run fast there. my achilles/ankle/calf issues only ever kick in after about a mile of fast running--before that they are calm, and I can complete long slow runs without issue. what I plan on doing from here on out is taking a complete break and bumping up my mileage to 80ish miles per week, starting deadslow, like 9:00+ per mile. gradually, I'll increase the pace, taking heavy recovery measures if my calves ever act up.
the cross country season is shot to shit; shame, since I was counting on it to give me that extra edge in college admissions. the good news: my top two schools, Caltech and Stanford, are bad at track and the best at track, respectively. so I haven't really lost anything by having a bum season. I'm still in the top 5% of my class with a 34 on the ACT and national merit on the psat. gonna take subject tests in math II, physics, and molecular biology next saturday, so hopefully they'll help me seal the deal. in the meantime, track is definitely salvageable. I am going to do everything in my power to run 1:55 or faster. my coaches are confident that I was in the shape to run sub-2:00 last year, but wasn't exposed enough to high level racing (ya think!!! I never even lost a race) in order to run fast. this year, they're putting me in real meets during track season. I am still super pumped, and I am not going to screw this up again.
interesting tidbit: there's a guy who, for the past 3 years, has killed me consistently in cross country--always nearly a full minute ahead of me in 5k. I always beat him in the 800, and last year in track he ran a 52 flat 400m relay leg. if he beats me in distance and i beat him in the 800, I should kill him in the 400 in theory. killing 52 equates to sub 50, maybe. I'm excited for that. he ran 15:40 yesterday. I'm looking forward to competing with him too.
An update: In the past two months, I've probably seen the greatest strength gains I've ever had. Bench is up to 215 lbs 4x5, Squat is up to 250 lbs 3x5, and Overhead Press is up to 125 lbs 4x5. OHP especially has been giving me problems forever, and I was stuck at 100-105 lbs for the longest time, but something just clicked and I managed to add a ton of weight to all of my lifts in a relatively short period of time. Also rocking the weighted dips/chins/pulls, all currently at 45 lbs weighted for 3x5, and this is after putting on ~20 lbs this summer (up to ~185 lbs). Gotta say I'm feeling pretty good about all this.
Probably gonna see how far I can push the weight on these lifts for the next few weeks, or maybe a month. Then it's time for a cut.
Probably gonna see how far I can push the weight on these lifts for the next few weeks, or maybe a month. Then it's time for a cut.
boy luke, growing up and working hard. (damn you and your 34, i only got a 32 haha) looks like you've got a great plan, and i'm not gonna name any names, but some guy who's name rhymes with juke tends to have plans that end up working very well. js. glhf!
pope nice lifts! imagine how awesome it's gonna be when you're pressin da big ass 45 plates ;) haha that's something i'm still looking forward to, i'm sure you are too! and you're about to hit 225 bench!!! nice! idk if you guys actually get as excited as I do about moving to the next 45 plates but damn that's the stuff for me. it's like okay i put on a 2.5, next a 5, then a 5 and 2.5, almost to the 45..only a few more workouts...even if i know i'm gonna stall, ya know? but great work pushing through your press plateau man! and your squat is great! ugh i'm jelly. SOON...soon i will be back to lifting...in the meantime count me in as your biggest e-supporter (at least on Smogon)
pope nice lifts! imagine how awesome it's gonna be when you're pressin da big ass 45 plates ;) haha that's something i'm still looking forward to, i'm sure you are too! and you're about to hit 225 bench!!! nice! idk if you guys actually get as excited as I do about moving to the next 45 plates but damn that's the stuff for me. it's like okay i put on a 2.5, next a 5, then a 5 and 2.5, almost to the 45..only a few more workouts...even if i know i'm gonna stall, ya know? but great work pushing through your press plateau man! and your squat is great! ugh i'm jelly. SOON...soon i will be back to lifting...in the meantime count me in as your biggest e-supporter (at least on Smogon)
I was so happy when I finally got the 45+35 on each side. I had been stuck in the 180-195 lbs area for so long on bench, same with the 205-215 range for squat and the 100-105 range for OHP. I don't think it's necessarily the best thing to focus on hitting a number/plate milestone, but the big one for me was finally getting to 115 on OHP. God DAMN that took me longer than I'd ever want to admit.
I'm not sure what clicked, but I'm glad something finally did.
I'm not sure what clicked, but I'm glad something finally did.
So, I'm new to this thread, but I've recently tried to up my excersizing and I was wondering if you guys could give me any tips.
I'm a 16 year old male who weighs around 58kg (no clue what that is in lb) and I'm relatively short. I want to remove the fat around my upper arms and thighs and strengthen my core muscles. I don't really want to be super-buff, lifting tonnes of weights, I just want more confidence in my body.
My current exercise routine consists of two 1hr 30min classes of taekwondo each week, wherein we do punching, kicking, stretching, a little bit of fitness and stamina stuff, and self defense. I also go for jogging/walking a couple of times a week, and occasionally bike-riding on the weekends. I find running to be really difficult, I have no clue how you can run so far, I'm dead after less than a mile. I also do 10-20 push-ups and sit-ups each day before bed, as well as trying to extend my stretch. I'm aiming to have full splits by the end of the year.
So any help you guys could give me would be appreciated. Is a gym membership worth the money? My parents aren't willing to pay for one and I don't have tonnes of spare cash. Thanks in advance!
I'm a 16 year old male who weighs around 58kg (no clue what that is in lb) and I'm relatively short. I want to remove the fat around my upper arms and thighs and strengthen my core muscles. I don't really want to be super-buff, lifting tonnes of weights, I just want more confidence in my body.
My current exercise routine consists of two 1hr 30min classes of taekwondo each week, wherein we do punching, kicking, stretching, a little bit of fitness and stamina stuff, and self defense. I also go for jogging/walking a couple of times a week, and occasionally bike-riding on the weekends. I find running to be really difficult, I have no clue how you can run so far, I'm dead after less than a mile. I also do 10-20 push-ups and sit-ups each day before bed, as well as trying to extend my stretch. I'm aiming to have full splits by the end of the year.
So any help you guys could give me would be appreciated. Is a gym membership worth the money? My parents aren't willing to pay for one and I don't have tonnes of spare cash. Thanks in advance!
Well manafill the best way to get in shape tbh is to get moving. Walk/sprint/jog everywhere Try going for 2-3 miles everyday and watch what ya eat. For strengthen the core muscles do 3 mins straight of crunch's (hands like a mummy on your chest ass as close as possible to legs.) Then take 20mins and do it again. Keep track of your scores.
AS for arm strength bicep curls or if you wanna do 2 for one grab 2 10lbs weights (don't know KG sorry.) and go for a jog for 2/3 miles if oyu make your arms stay yup your get the muscle building/ way more endurance
AS for arm strength bicep curls or if you wanna do 2 for one grab 2 10lbs weights (don't know KG sorry.) and go for a jog for 2/3 miles if oyu make your arms stay yup your get the muscle building/ way more endurance
you guys seem knowledgeable and i feel sheepish asking in real life lol
anyway, about 3 months ago, i started myself on a lifting and conditioning routine on my own. i also started doing crossfit with the baseball team about a month ago 3 times a week. since then, ive gotten much leaner and i believe stronger. i started off around 6 feet tall and about 155 pounds although i was not healthy at all. i could barely run haha. anyway ive dropped a lot of the fat (proportionate to how much i had) and i think i look a lot more defined than i did. anyway, none of that really matters to anyone but me, but my questions are:
is it normal to have lost weight while getting stronger and in better shape? ive lost about 5 pounds the last 3 months, and i want to make sure that's ok or whether i might not be eating enough
how much does protein matter? ive never used it, but most of my friends say "it makes some difference but its not going to be so huge that you immediately notice it."
what types of food should i be looking to eat? i basically cut out all the junk i used to eat (like soda, chips, candy, etc), but should i be looking for specific foods/food types? im not looking to get big, just lean and strong, so any help would be appreciated.
if age matters at all, im 16. thanks to anyone who helps out!
anyway, about 3 months ago, i started myself on a lifting and conditioning routine on my own. i also started doing crossfit with the baseball team about a month ago 3 times a week. since then, ive gotten much leaner and i believe stronger. i started off around 6 feet tall and about 155 pounds although i was not healthy at all. i could barely run haha. anyway ive dropped a lot of the fat (proportionate to how much i had) and i think i look a lot more defined than i did. anyway, none of that really matters to anyone but me, but my questions are:
is it normal to have lost weight while getting stronger and in better shape? ive lost about 5 pounds the last 3 months, and i want to make sure that's ok or whether i might not be eating enough
how much does protein matter? ive never used it, but most of my friends say "it makes some difference but its not going to be so huge that you immediately notice it."
what types of food should i be looking to eat? i basically cut out all the junk i used to eat (like soda, chips, candy, etc), but should i be looking for specific foods/food types? im not looking to get big, just lean and strong, so any help would be appreciated.
if age matters at all, im 16. thanks to anyone who helps out!
yeah that's fine. all my lifts have gone up and i've dropped nearly twenty pounds. granted i weight a lot more than you, it's about proportionate and if you're losing fat noticeably than 5 pounds over 3 months isn't a cause for concern imo.
more protein is always good (more full, typically less fat, good meals) and it's good for putting on more muscle. you're gonna want a good amount (i personally aim for 1g/kg, but the rule is 1-2/lb). sometimes you can really notice it after a workout when you don't feel really sore, sometimes it just feels like same old song and dance. but it's never harmful unless you're like taking in like 500g protein per day. jesus o_O
if you're avoiding soda / chips / candy you should be fine. i try for 75% clean 25% cheat just because i am trying to wean myself off of soda / fast food, but as long as you recognize foods you shouldn't eat you'll be fine. like if you're hungry and you've got a choice between bagel / cereal / chips / chicken and you choose anything but chips, you're doing fine. just avoid stuff with a ton of fat and you'll be good. always remember fat is good, but you don't want to indulge yourself in it.
also these are my opinions / experiences and others may vary. also i think i remember you posting here before but i'm too lazy to search so if so welcome back bro how's your lifts going? (if not i still want to know how your lifts are going don't think you can escape my inquisitiveness!)
5 pounds in 3 months is more than safe. It is recommended to lose 1 pound a week for people who want to lose weight. I never listened though, back when I lost my shit load of weight I was losing 2-2.5 pounds a week, so don't sweat it.
You can say Protein is not necessary if you can eat protein-rich foods everyday. I'm talking about eating chicken breasts, eggs, salmon, tuna, peanuts, milk everyday. Whey protein is usually taken in by people who can't afford to eat this things everyday and replace it with some Whey protein; like me. Your intake doesn't matter much, unless you really over do it like 9+ scoops a day. People take up to 5-6 scoops a day, split them though not all at the same time.
To get bigger you need to eat more, no brainer. You can get big eating healthy. You just have to eat some more than usual. If you eat a bowl of cereal in the morning, try to get 2 in. If you eat 2 scrambled eggs in the morning, go for 3-4. Always have an extra serving of food if you can. If you can eat lean meats, go for it too. Peanut butter is your friend too. You can add this anywhere for the extra calories, protein, and omega-3 fattys.
58kg is around 118 pounds, unless you're like between 5'0 and 5'5, this is pretty thin. You say you want more confidence in your body, then I guess you're looking to something a more muscularly defined look.
In all honesty, body weight based exercises won't really help you physique a lot. You need to get lifting weights. In your situation that you don't have a lot of spare cash, I can say it's not an excuse to not achieve your body level you want. I don't know how old are you, but I'll take a guess and say you're in High School. If so, use the lifting room in your school. Join the football team if you have to. Wrestling would be better if you can, but not sure if it's your thing. Wrestlers build some of the most solid muscle ever. Coming from somebody who was broke as fuck I can tell you your schools lifting room can save you a lot of money. Talk to the coaches about letting you lift without joining any activity if you don't want to join an activity. I f you can't lift at your school, then buying your own set would probably be the best idea. I lift in my garage for reasons of me not liking the gym. I don't like lifting weights and people talking to me at the same time about how I should be changing what I'm doing.
I know you don't want to get "that buff" and everything, but in all honesty, looking like a stick isn't that good looking either. I don't know your height, but 118 seems a little bit too lean. Eat more. Lifting and eating a more will make your body look better. Bulking is never bad. You don't have to bulk from 118 to 180 pounds. But I'm sure if you follow a proper routine and start eating over maintainance, you can achieve the level you want in your body at a weight of 140-150.
Ok so basically my mom says "don't weightlift, it'll stunt your growth" because that is what apparently what my grandma told her, because my uncle used to weight lift and "didn't get as tall as he should've been". Is this true? did you guys get your growth stunted? or is this just a false belief.
If that statement is false, then it'd be great if someone can show me the ropes and point me to the right direction to become muscular via weightlifting. Currently my physical activities include going to the gym 5 times a week, half an hour jogging / running on the treadmill (doing like 2.7 - 2.8 miles) and then doing bicep / tricep exercises with a resistance band. Then there's 2 times a week swimming for 45 minutes, and that's it. So basically I need to know, which types of exercises I should be doing in weightlifting (I'm 15 years, 63 kg, 180-182 cm, if that matters) and I also need to know what I should be eating, what I should avoid, and other changes in life style to get muscular, because currently I'm kinda thin =/
thanks in advance :)
If that statement is false, then it'd be great if someone can show me the ropes and point me to the right direction to become muscular via weightlifting. Currently my physical activities include going to the gym 5 times a week, half an hour jogging / running on the treadmill (doing like 2.7 - 2.8 miles) and then doing bicep / tricep exercises with a resistance band. Then there's 2 times a week swimming for 45 minutes, and that's it. So basically I need to know, which types of exercises I should be doing in weightlifting (I'm 15 years, 63 kg, 180-182 cm, if that matters) and I also need to know what I should be eating, what I should avoid, and other changes in life style to get muscular, because currently I'm kinda thin =/
thanks in advance :)
the whole 'weight lifting stunts your growth' thing is a myth. If you workout with proper form there's no risk at all.
As for getting more muscular like you want, you're going to have to do less cardio and focus on either bulking or cutting depending on your body type. gaining muscle while burning fat is not a realistic goal.
As for getting more muscular like you want, you're going to have to do less cardio and focus on either bulking or cutting depending on your body type. gaining muscle while burning fat is not a realistic goal.
Think about it, if that statement was true, most football players and wrestlers would be short as fuck. I started squatting seriously when I was about 16 1/2. I was probably about 5'6 and now I'm 18 and 5'10. Coming from short parents (5'0 mom and 5'7 dad) I can say if anything, it will help posture to a certain point.
I can help you out pick out a workout plan, but it depends on what you want. They require a lot of commitment to see actual results. You get out as much results as you put sacrifice in.
I'm more of a speed than power guy. I'm pretty crap in the weights room at school. The only machine I'm good at is the leg press. I can lift 150kg when I'm on form on that machine, usually only around 120-130 though. I'm a decent any-distance runner too. 100m in 13seconds flat, hehe, and I've got pretty good stamina too, although I haven't done any long distance running for ages.
Either you're confusing the word "double" with "increase" or you are fucking huge.
thanks for the advice man. ive actually never posted in this thread because ive never been able to get active and into weigh lifting enough before. my lifts are going really well (or at least in my opinion). ive seen dramatic improvement since i really started trying to get bigger. ive increased my squats by like 80 pounds or so since i started crossfit 4 weeks ago. bench ive gone from maxing at around 125 to 160 or so, so for me that's good. i like how i can see myself improving and it just feeds on itself xD
thanks dude. i think i had some preconceived notion that i shouldn't be losing weight overall despite getting bigger. ive never really lifted seriously before, so i just wanted to make sure losing weight was normal haha.
what do you mean by lean meats? again thanks for the help, its cool to have this advice available
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