The Fysical Phitness Thread

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Bent-over rows are the shit for the back also. Out of all my muscle areas, I'd say my back has always been my strongest/best-developed, and I fucking love rows. The downside to pull-ups for me is I'm a tall, lanky fuck, so I've never been able to crank out a lot of them.
 
rows are good cause you can load them with the most weight which makes progression easier, but i feel like most people don't do them properly and thus don't benefit from them. dumbbell rows are easier to do, you can't possibly fuck them up, and they put the same size on your lats as the barbell row at the cost of not being able to load up as fast. just a tip for those that have bad backs / don't barbell row properly.
 
sweet, thanks

its about time i switched things up anyways. i am going to completely re-plan my work out routine, cant let the body get too comfortable and used to workouts
 
Everything was going great till we got to a certain technique that my knee was uncomfortable with and at the end of class I was feeling like I couldn't walk right on my knee again. Fucking frustrating. It seems to be better right now but I feel fucked up again. The only thing keeping me positive is that there is no swelling like last time, and the pain I can bend my knee a little better, leading me to think that I might have just made a bad twist or force making my initial injury more painful than it was.

It's not bringing me down though, just staying positive as fuck. Hopefully by Monday I'm better. Expecting the worst but still praying for the best.
 
repeated injury to my left knee means i can no longer squat without it being pretty painful, what exercises can i do to get around this?

also i'm hitting a plateau pretty badly, so am thinking of starting using protein supplements/protein shakes but i don't know what is good and what is a reasonable price to pay.
 
Today I woke finally pain free, I can't believe it. The leg press and painful squatting finally gave a result. I had forgot how it was to be pain free. The swelling has gone down and I can finally see the arch on the side of my knee again, not the fucking bump.

repeated injury to my left knee means i can no longer squat without it being pretty painful, what exercises can i do to get around this?

also i'm hitting a plateau pretty badly, so am thinking of starting using protein supplements/protein shakes but i don't know what is good and what is a reasonable price to pay.
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Do you know what kind of injury it is? From experience, a knee injury can take from a few weeks to 6 months to recover. As much as I'm against using machines for weights, seated leg extensions, they look like this:

leg-extension-exercise1.jpg


If you knee has a cartilage problem, when you are doing this workout you will notice your knee shake like it's having a seizure. Try to tighten up your quad-triceps as this happens, it will help you strengthen the knees surrounding your knee. The reason why you knee shakes during this one is because of the instability of your knee, the other parts of your knee are weak they can barely hold up your knee without any added weight. Don't hurt yourself though. Use as much weight as your knee can handle.

I did something like 10-12 extensions followed by 5-6 body squats. Yeah, I couldn't even squat with a bar on my back, that's how bad my knee was.

As for protein, Sam's club has discontinued the EAS protein they used to sell, which was 5 pounds for 30$, which was a very good price considering the market this days. You can always try Costco for protein but they always have that weight loss shit, I wouldn't recommend it. The most expensive protein, and for me, not any better than regular protein, would be Optimum, which runs at about 45$ for like 3 pounds. I'll start looking at protein prices soon as I'll be getting back to lifting, I'll let you know where you can find some cheap, good shit.
 
cheers venom, solid advice!

Do you know what kind of injury it is? From experience, a knee injury can take from a few weeks to 6 months to recover.
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yeah its a meniscal cartilage tear in my knee, its pretty minor so i should be good to go in 6-8 weeks! the only issue is my knee was already pretty weak from ligament damage that happened when i was younger.

i'll definitely just hit up the leg machines at my gym in that case, just need to get used to using machines again i guess and i'll probably use a lesser weight than i would normally!
 
I'm getting in shape nowadays trying to overcome two distant surgeries in each knee (and the Americans call football a pussy sport -_-), a beer belly which is funny since I'm a skinny person who only got to normal weight levels through Weight Lifting and general weakness after doing nothing much physical wise due to those surgeries.

I'll try to post a picture soon but since I'm a perfectionist for these kind of stuffs it might take a while. Here's what I'm doing at home (a combination of things I learned from TKD and Weight Lifting) because work already takes 10 hours from my life:

1) Stretch: A combination of hand stretches, neck stretches, waist stretches, leg stretches

2) Tightening my knees by reaching for the tip of my toes with my hands without bending them of course

3) Running and progressively increasing the speed of the treadmill until the 5-6 minutes are over (ending up nowadays at 7 kms/hr before shutting the thing off)

4) Having weight lifts (about 4-5 kgm) attached to each leg and lifting them until they get tired for each leg

5) 15 Hindu squats

6) 10 push-ups that only involve lifting the upper body and keep the feet flat on the floor (mainly for lower back exercise because I know of no other)

7) 30 Crunches with feet floating in the air

8) 30 regular push-ups

9) 30 Diamond push-ups (ya halo thar sore tri-ceps)

10) Chin-ups till exhaustion

11) Hanging from the chin-up bar and playing like and swinging about

12) Do 30 more crunches for the lulz

13) Tuna with a sprinkle of lemon and salt, bon apetite!

...OK I'll post a picture of my arm for the time being:

march2012.png
 
shade said:
cheers venom, solid advice!



yeah its a meniscal cartilage tear in my knee, its pretty minor so i should be good to go in 6-8 weeks! the only issue is my knee was already pretty weak from ligament damage that happened when i was younger.

i'll definitely just hit up the leg machines at my gym in that case, just need to get used to using machines again i guess and i'll probably use a lesser weight than i would normally!
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MCL tear was also my injury. I'm not sure about your time frame (since when did you injure it), but don't be discouraged if you don't see anything improvement in 8 weeks. This type of injury's vary so much, I was aiming for 2 months as well and didn't make a recovery till I had 5 months exactly, I got injured on the 23rd of November of last year. If you don't have much limping involved then most probably it's something slight. Just don't neglect the knee too much. It's fucking hard to do anything when you can't bend your knee, but you need to work through the pain. I'm not talking about lifting shit either, just normal everyday things. Bending over to reach things on the floor will become your new way of picking up things, it's a habit you should try to not do often. I know squatting seems impossible, I said fuck that to my instructor when he told me I needed to squat, but he was right, and I have the results now. Don't worry about the weight on the machine either, I was doing 10-15 pounds, I was pretty much working with the first tablet weight only. You're trying to build resistance in your knee, not strength.

As you squat your bodyweight, try to make increments each day, from 5-10. Yesterday I was at 40 in sets of 10, and tomorrow I'm aiming for 50. And 60 the next day. And so on. Best way to body squat in my opinion for this injury is try to touch the bottom of your calf, or as far as you can go, with your back straight. The first 10 will be hell, trust me, but the rest of them, and the rest on the other days will be gravy.



uraga said:
venom that's fucking awesome, Congratulations to you.
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How's your recovery going?
 
nice shit venom, that's some dedication you put into your recovery and i'm glad you're back to being pain free.

now to go back to having much less weight than you on my lifts and having another person I have to lift harder in order to beat :)

@x5

looking forward to seeing results from that, imo looks a little sketchy but if it's from experience you have the most knowledge. glhf don't forget the protein, and i would at least increase reps every week / other week / add weight to exercises
 
after much deliberation, I will be quitting track after this season--unless of course I get off Caltech's wait list, in which case I am somewhat obligated to run.

I'll continue running for fun, but I won't sacrifice muscle in the name of dropping extra seconds, nor will I pound myself into the ground with 75+ mile weeks at the cost of all else. time to get a little bit slower, big, and healthier overall. time to pursue that 3 plate squat without having to worry about speed work the next day. time to actually look like an athlete, rather than a starved ethiopian.


it's like the start of a new journey. still though, feels hella bittersweet man.
 
knee is still cracking and popping all over the place but it's gotten so commonplace that it doesn't bother me much anymore. overall it's improved a bit though, not really worried about it anymore and doing some simple rehab exercises with a band i got from orthopedist. starting squats and dls again, so far it's been perfectly fine.

this has been a pretty terrible month irl, and lifting is one of the few things that i actually look forward to on a weekly basis. starting a mean ass bulk atm after cutting 5 lbs for track, gotta say eating more feels so great. gonna add supplemental exercises to the basic framework of 3x5 that i'm doing to build aesthetic as well as strength, hopefully will gain 15-20 pounds in 2 months and get ready for beach season
 
After many months of not being too active, I'm trying to get a 6 pack as soon a possible. I'm about 6'0'' and weight around 165-170 pounds. My main problem is the lack of motivation, its just soo hard for me to go to the gym, even though I know it will help me reach those toned abs. I don't want to get like overly buff like a body builder or something, I would like be pretty lean but have abs (sort of Like Pauly D from JS). How long does it take to get toned abs? I'm also not sure how to formulate workouts in order to best reach my goal. I heard cardio (espcially running) can really help burn fat, and raise your BMR overtime.
 
STEELDRAGON said:
After many months of not being too active, I'm trying to get a 6 pack as soon a possible. I'm about 6'0'' and weight around 165-170 pounds. My main problem is the lack of motivation, its just soo hard for me to go to the gym, even though I know it will help me reach those toned abs. I don't want to get like overly buff like a body builder or something, I would like be pretty lean but have abs (sort of Like Pauly D from JS). How long does it take to get toned abs? I'm also not sure how to formulate workouts in order to best reach my goal. I heard cardio (espcially running) can really help burn fat, and raise your BMR overtime.
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Don't worry about it- you'll need a good decade of solid workouts + protein for that to realistically happen.
 
uraga said:
knee is still cracking and popping all over the place but it's gotten so commonplace that it doesn't bother me much anymore. overall it's improved a bit though, not really worried about it anymore and doing some simple rehab exercises with a band i got from orthopedist. starting squats and dls again, so far it's been perfectly fine.

this has been a pretty terrible month irl, and lifting is one of the few things that i actually look forward to on a weekly basis. starting a mean ass bulk atm after cutting 5 lbs for track, gotta say eating more feels so great. gonna add supplemental exercises to the basic framework of 3x5 that i'm doing to build aesthetic as well as strength, hopefully will gain 15-20 pounds in 2 months and get ready for beach season
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Sounds like you had a very minimal knee sprain, which is good to hear, should you have had something worse, your post would have been smaller. It's fucked up when your body can't keep up with your head. You want to do all this shit but you're limited. I'm glad you're back to squatting in just a month, keep making those knee surrounding muscles stronger.

STEELDRAGON said:
After many months of not being too active, I'm trying to get a 6 pack as soon a possible. I'm about 6'0'' and weight around 165-170 pounds. My main problem is the lack of motivation, its just soo hard for me to go to the gym, even though I know it will help me reach those toned abs. I don't want to get like overly buff like a body builder or something, I would like be pretty lean but have abs (sort of Like Pauly D from JS). How long does it take to get toned abs? I'm also not sure how to formulate workouts in order to best reach my goal. I heard cardio (espcially running) can really help burn fat, and raise your BMR overtime.
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Cardio will do something towards to you having visible abs, but won't get you far without watching what you put in your mouth. Not even 1000 variants of ab workouts will get you visible abs if you drink like a mother fucker and eat trash everyday. Burning fat to get visible abs is way harder than you think, and less effective too. Going on a strict diet to lower your body fat % is the main contributor to Jersey Shore abs. Yeah, those dudes drink a shit load during the weekends and eat a lot at 4 am in the morning after the club, but if you watch their weekday life, they don't even touch pizza. Nothing but hitting the gym and watching what they eat. That's why you see a lot of empty whey protein and casein protein tubs in the kitchen backround.

A strict diet for abs isn't rocket science, it's all about calories. Forget about all this shit about Atkins diet and Low Carb diet (this one is effective if you can follow it right) right now. Calories are calories, doesn't matter if you get them from a double quarter pounder from McDonalds or a celery stick, it's the same shit. Being smart in what you eat is where you are going to find success in a diet. "Should I eat this 1200 calorie burger here in one sit and blow 1200 calories out of my 1600 daily calorie intake rule, or split this 1200 calories into four small 300 calorie meals or 2 big 600 calorie meals?"

More calories you eat = more weight/muscle/fat gained
Less calories you eat = less weight/muscle/fat gained

There isn't any more to it than that. Abs are made in the kitchen. It's not gonna be about if you have motivation or not. It's about about how bad you want it.
 
I'll start squatting on Tuesday most likely, I still feel my legs are pretty strong during training, but I'm still expecting a big drops in my numbers. Bench press as well. 6 months was a pretty long time.
 
you're right abs are made in the kitchen PRIMARILY, but you shouldn't forget to tell him that abs are like any other muscle group and need to be trained as such. some people naturally have no abs, and you need to progressively load the muscle with heavy WEIGHTED crunches and leg lifts and shit. don't work your abs out daily, work them out 1-2 times a week just like you would your chest, back, etc, and keep the reps within the 8-12 range for 3-5 sets and you're golden. couple THIS with a PROPER DIET as venom alluded to and you'll get your six pack. simply eating right wont make your abs 100% visible, they need to have some substance in order for you to see them lol.
 
Just went out running for the first time in three or so months, and I'm drastically out of shape, it turns out. I was able to run a pretty decent 5 kilometers (approx 3 miles), now I can barely hit the three kilometers without stopping. I'm participating in a 5 km run in two months, and I want to hit that under 25 minutes, how often should I run each week? Two or three times?

A bunch of friends of mine are also planning to get a membership at the local gym, might join them to get into shape a bit, the pizzas are starting to add on, lol.
 
http://www.coolrunning.com/engine/2/2_3/181.shtml

couch to 5k. that's approximately 2 months (actually 9 weeks), and you can skip the first week probably since you're not /that/ out of shape. but i'd go ahead and do it all anyway

also i'd definitely go to the gym if it's an option

i can't lift anywhere and it's pissing me off. making me be in a bad mood all the time and everything. i had a full month of consistency and i was planning on being consistent but I just can't fucking lift right now and god damn i hate everything so much i'm venting on a god damned pokemon forum

first world problems to the extreme, damn
 
Probably not something you want to hear, but there is nothing better than having your own bar and plates at home. I bought my gear in my first paycheck I remember, May of last year. The bar and the set were about 180 and the the bench was about 80, I spend less than 300. Not saying you should not go to the gym or anything, but having the weights at home facilitates a lot of things.
 
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