The Fysical Phitness Thread

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epicondlyitis is slowly recovering. i'm up to 100 chin ups, 200 push ups and 10~ sets of light bench press work per day and gonna slowly ramp that up throughout the rest of May. hoping to be back into strength training by the second week of June. resigned to never doing curls again...did 5x10 @ 20lbs and nearly died, which is odd because chin-ups are virtually pain free. not arsed, chin ups are a better exercise anyway.

even managed to do a bit of light running over a few week period but came down with a calamitious pain in my left ankle that comes right up through the outside of my calf. wouldn't know whether to describe it as an ankle pain or a calf pain but both hurt like hell and i feel that they're linked. suspect it may be an impact-related injury after starting to run again after a 3 year~ absence. pain has been there for about a month now and i've had zero luck diagnosing it. sound familar to anyone?

edit: something peroneal?
 
Well I've been trying to make gains lately. I notice that a lot of people complain about eating right, but honestly I find it entertaining. It's amusing seeing other people look in disgust at what you're eating.

Lately I've been eating some oatmeal squares mixed with chocolate whey and peanut butter for breakfast, some eggs with spinach and white kidney beans for lunch, a protein bar or some more almonds with fruit when I get home, whatever my mom makes for dinner(usually chicken/turkey or seafood with a vegetable), and some tuna with brown rice around 8.

Current split 3day split I'm running.

Day 1: Chest/Tris
-flat bench
-dips
-Incline bench
-pushdown or overhead cable extension
-skullcrushers
-cable tricep extensions

Day 2: Back/Bis
-t-bar row
-deadlift
-chins or lat pulldown
-barbell curl
-cable reverse curl
-cable bicep pulldown row
-hanging bicep hold

Day 3: Legs/shoulders
-squats/lunge
-romanian deadlifts/leg press
-calf extensions
-Military press/dumbell press/dumbell upright row
-lateral raises
-frontal raises


As for sets/reps, I kinda fluctuate. I always do at least 3 sets, some exercises I'll do like 15 reps others I'll do under 8; I tend to work down in reps towards a final 1 rep max towards the end commonly. Benching/squatting/deadlifting/t-bar rowing I like to do a lot more sets to warm up.

You guys probably only really care about compound stats so:

flat Bench: 185 x 1
incline Bench: 150 x 1
Squat: 235 x 1
Deadlift: 265 x 1
OHP: 95x 1
Dips: bodyweight + 35lbs x 4

I probably could squat a bit more, but they always make me nervous. Overall though, I'm happy with my progress. The only thing I'm really annoyed with is the fact that I still can't do pullups(tbh I can only do about 5 chins, and they're all bicep).

Currently 5' 10 1/2" 169 lb. I know I SHOULD be stronger for my size, but whatever. I'm looking to lower my body fat a few % though so I have abs for summer; if my abs were actually symmetrical I'd have a four-pack right now, but it looks stupid atm; I have like 1 ab that sticks out of my block lol.

EDIT: OH, and Lee- I've had epicondlyitis too; it's a bitch. Good luck with kicking it. When I got it, I had to take roughly 8 weeks off tennis/lifting last year.
 
art-of-tennis said:
EDIT: OH, and Lee- I've had epicondlyitis too; it's a bitch. Good luck with kicking it. When I got it, I had to take roughly 8 weeks off tennis/lifting last year.
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Yeah, I know.

Mine has been going on that long, unfortunately.
 
BloodBerry said:
Anybody use Martial Arts as a form of Physical Fitness? I've been doing Martial Arts for the last two years and its really helped me getting not only into great shape but I've actually learned to fight and defend myself better. I suppose the only thing I really want to accomplish is getting my punches and kicks more powerful. Anybody use a certain technique to get their reverse punch, round kick, front kick, side kick stronger?
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Replying a month late, but I've also been doing martial arts for about 2 years (lvl 3 red belt taekwondo and a little bit of boxing), and I've found that technique is often the most important thing in getting powerful punches/kicks (especially kicks). Kicks are (supposedly) about 5x stronger than punches when they're done properly, but they're also much more difficult to perfect because of how many muscles are involved. Just practicing the kicks on a bag will strengthen them considerably. squats are good for overall muscle growth if that's what you're after, but hitting things will make you better at hitting things. You can use boards/tiles to gauge how much stronger your strikes are getting ie smashing two roof tiles with a single punch, then trying three tiles a few weeks/months later.

Also this may sound a little strange, but reading the manga 'Holyland' by
Mori Koujireally increased my interest and focus in martial arts. It's about boxing and street-fighting mainly, and it's got tonnes of info on so many forms of fighting.
 
A few months ago I asked for advice on running, and I just had my first real race! I started practicing for the 5 kilometers (which is like 3.2 miles) a few months ago, and even though it was pretty hot and sunny (25 degrees Celsius), I still managed to set a pretty decent 25 minutes 30 seconds, which I think is not all that bad for a first race. I'll continue my training, and perhaps I'll break like 22 minutes next year. Thanks for the advice, everyone!
 
art-of-tennis said:
Well I've been trying to make gains lately. I notice that a lot of people complain about eating right, but honestly I find it entertaining. It's amusing seeing other people look in disgust at what you're eating.
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+1 for eating right. at 5'6'' and barely 150, my income is primarily going towards food in hopes that I can achieve a successful bulk this summer. Come at me gains
 
NinjaGeki said:
+1 for eating right. at 5'6'' and barely 150, my income is primarily going towards food in hopes that I can achieve a successful bulk this summer. Come at me gains
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Just invest in cheap, dense food. Rice and oats are amazing sources of carbs, nuts and PB for fats, eggs, ground beef and tuna for protein. Obviously mix it up a bit with sauces, marinades etc, but those foods are pretty dirt cheap for content.
 
How is everyone' summers going?

I was thinking about trying summer track, but it costs a lot of money and I'm not quite that good at discus. I might have gone to state, but i finished last! :P My friends are all doing well though, so I'm happy for them.

After two cycles of 5/3/1 BBB I've decided to get back to SS to man up and get my lifts over 300 (and hit 225 bench). I'm looking to hit most of these goals by the end of summer so I'll do my best.

Also doing C25K while i'm at it, figure it's an easy way for me to get into running and my brothers are going to do it with me. One I've been working out with for a while, he's become the top ranked goalie for Lacrosse in his age group so I'm feeling good about working with him.

My weight has gone up huge since track ended as I keep eating without working it off, need to work on that. I'm up to 210 again and I really don't like that, so I'm going to taper off my eating. Looking to put a cap at 2000 for a solid 1-2 lbs of weight loss / week (with readjustments every 5-10 pounds).

Hoping to get myself going again as I've had about two weeks off due to schedule issues preventing me from actually getting much working out done. Back on the saddle tomorrow, as I've got shots today and can't lift anymore, but it's gonna be great.

So how is everyone? Summer goals, etc.?
 
injured my wrist while using a bar, i have no idea what it is, i thought it was a sprain but apparently it aint.

basically its been hurting me for the past 2 weeks. it doesnt hurt by itself, but if i put pressure on it, such as by pushing something (in any position, pushing a wall or doing push ups is the same), or lifting a weighty dumbbell, it starts hurting badly.

since you guys are the bosses at this i was wondering if you have had any experiences with this kind of injury and if so what you did to cure it. dont really want to spend 50 bucks on a hospital visit just to get the classic "let it rest".

thancks in advances.
 
It sounds like a stress fracture to me, which are no fun at all. Basically the only advice I was given when I got mine (in my foot) was to keep off it as much as possible. Shit sucks and it could last a couple of months too.
 
reyscarface said:
injured my wrist while using a bar, i have no idea what it is, i thought it was a sprain but apparently it aint.

basically its been hurting me for the past 2 weeks. it doesnt hurt by itself, but if i put pressure on it, such as by pushing something (in any position, pushing a wall or doing push ups is the same), or lifting a weighty dumbbell, it starts hurting badly.

since you guys are the bosses at this i was wondering if you have had any experiences with this kind of injury and if so what you did to cure it. dont really want to spend 50 bucks on a hospital visit just to get the classic "let it rest".

thancks in advances.
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I actually experienced this a year ago; I could barely bench or play tennis because it was killing me. I kinda just went through it though and a few weeks later I kinda got used to the pain. In fact, I would pop my wrist into place and stuff after doing sets. Eventually like a few months later it went away. Maybe we're thinking of different things, but I feel like you'd know if it were a stress fracture. I haven't had one before though so I can't actually say anything about that.
 
Tell me a bit more about the actual injury event rey...can you pinpoint it or was it just sore one morning etc?
 
i was doing bicep curl with a straight bar, i was in my second set and i saw a bar with a big amount of weight (also a straight bar) laying in the floor. being a good gentleman i decided to put it back in place, when i lifted it, like midway through the air, my wrist couldnt handle the weight and it was pushed back a little. I still could put the bar into place but my wrist started hurting. i could still do shit that day but the day after it started to get worse.
 
yeah was just confirming because wrist injuries in a fitness capacity are normally caused by poor form/overuse i've always found. i'm hesitant to say stress fracture because they're normally accompanied by swelling and you never mentioned any. does it?
 
I was told to wean off the cane a few Fridays ago, so I went out and promptly overdid it and had a painful setback for a couple weeks. I actually went back on crutches 2 days last week just to give my hip the rest and recovery. Now I'm back to where I was two weeks ago, back into P90x where I left off last weekend. No more attempts at lower-body exercises, but the upper body is coming along nicely.
 
Lee said:
yeah was just confirming because wrist injuries in a fitness capacity are normally caused by poor form/overuse i've always found. i'm hesitant to say stress fracture because they're normally accompanied by swelling and you never mentioned any. does it?
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Just adding that I've had several stress fractures and none of them had any swelling. There might be varying degrees of severity for a stress fracture, but what rey described sounded similar to what I experienced.
 
anyone have advice for someone who wants to be more physically grounded without going through a real exercise routine? i'm sixteen, around 120lbs, maybe 5'8. i'm skinny but that's just because i don't eat much, very physically lazy and weak, haven't exercised really in a year except for going up stairs, thought i needed to think about this stuff as just playing soccer for 20 mins in the park with friends wore me out completely. i'd like to get slightly more fit and look slightly better just so i don't feel utterly sick while exercising but in all likelihood i'll be too busy over the summer (internships) and junior year to undergo any sort of "program" or do any kind of extended sport or routine afterschool (especially that requires me to leave my house). it's bad, but i really dislike exercise and have avoided doing it just because a. i end up getting obsessive/compulsive with it and b. i feel like i'm not "allowed" to do it since i'm so fucking terrible at & nerdy. in that vein, i've mostly just thought that i don't need to be super-fit since i'm fairly comfortable with my body and don't engage in a lot of typically male pursuits. however, i think it would be good to get out of my head a little and, if not go through an entire regimen, figure out something to do that's not really time intensive that'll help me feel more grounded. thoughts?
 
reyscarface said:
nope no swelling
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Probably just stress, you don't need to swell for it to be a 'serious injury'. If it hurts when you twist your wrist to the outside or inside this is one of those pains that's gonna last a good month.

Pernicious said:
anyone have advice for someone who wants to be more physically grounded without going through a real exercise routine? i'm sixteen, around 120lbs, maybe 5'8. i'm skinny but that's just because i don't eat much, very physically lazy and weak, haven't exercised really in a year except for going up stairs, thought i needed to think about this stuff as just playing soccer for 20 mins in the park with friends wore me out completely. i'd like to get slightly more fit and look slightly better just so i don't feel utterly sick while exercising but in all likelihood i'll be too busy over the summer (internships) and junior year to undergo any sort of "program" or do any kind of extended sport or routine afterschool (especially that requires me to leave my house). it's bad, but i really dislike exercise and have avoided doing it just because a. i end up getting obsessive/compulsive with it and b. i feel like i'm not "allowed" to do it since i'm so fucking terrible at & nerdy. in that vein, i've mostly just thought that i don't need to be super-fit since i'm fairly comfortable with my body and don't engage in a lot of typically male pursuits. however, i think it would be good to get out of my head a little and, if not go through an entire regimen, figure out something to do that's not really time intensive that'll help me feel more grounded. thoughts?
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Honestly, if you're trying to find the easy way out to something that takes hard work and dedication, do yourself a favor and don't even waste your time. From your post, I can assume mowing your lawn alone is a big stressing job for you, so I don't think weights might be for you.
 
Harsha said:
I actually experienced this a year ago; I could barely bench or play tennis because it was killing me. I kinda just went through it though and a few weeks later I kinda got used to the pain. In fact, I would pop my wrist into place and stuff after doing sets. Eventually like a few months later it went away. Maybe we're thinking of different things, but I feel like you'd know if it were a stress fracture. I haven't had one before though so I can't actually say anything about that.
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I suffered from this exact thing as well, I don't know what it is but it would hurt whenever I tried to shoot a basketball. Basically whenever I "popped" my wrist back in, the pain would subside soon after. I didn't figure that out for years though, I thought it was just a sprain or something. So yeah Rey I agree with this post, I feel you'd know if it was a stress fracture. Go to a doctor's and see if it's just a dislocation or something!
 
Venom said:
Honestly, if you're trying to find the easy way out to something that takes hard work and dedication, do yourself a favor and don't even waste your time. From your post, I can assume mowing your lawn alone is a big stressing job for you, so I don't think weights might be for you.
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fair enough. i understand all the hard work you guys undergo and do to be in really good shape and don't mean to imply that i'd want to take a 'shortcut' of any kind. what you said is kind of the problem as i mentioned -- i get responses pretty much like that e.g. "start a weights program, run every day for 2 miles," etc. it seems odd to me that there's nothing i could do to basically be more comfortable in my body. when i say "physically grounded" i don't at all mean that i want the kinds of results that more frequent posters get by running intensely, doing strength training etc. i know that you have to put in a lot of hard work and dedication to get such results and i'm not expecting to get them as ik you can't do it without manning up. basically, i'm trying to get a B/B+ in the "being able to run around like 16 year old" course without making a drastic spaz of yourself. i'm really not looking for an A. if finding that middle ground is impossible, than so be it, but i doubt that it is.
 
I'm not sure if this idea has been thrown out but I wanted to combine cardio and an upper body workout so I started doing interval training replacing running/swimming etc. with weights-

Set of back pack push ups followed by normal drop set (whatever takes around 60 s)
Rest 30s
Set of back pack pull ups followed by normal drop set (again just take 60 s)
Rest 30s
Crunches with a weight plate if you want and bicycles when you cant do any more to take up the 60s
Rest 30 s
70 Jumping Jacks to take a minute
Rest 30s

I followed that basic format and repeated 3 times (subbed out 2nd/3rd set of push ups for a floor press because I don't have weights for anything else atm) and got my 20 mins of cardio/good upper body workout. It was probably the most fun I've had working out so if any of you want to save time and do the "hybrid" technique I'm sure you'll love it.
 
Pernicious said:
fair enough. i understand all the hard work you guys undergo and do to be in really good shape and don't mean to imply that i'd want to take a 'shortcut' of any kind. what you said is kind of the problem as i mentioned -- i get responses pretty much like that e.g. "start a weights program, run every day for 2 miles," etc. it seems odd to me that there's nothing i could do to basically be more comfortable in my body. when i say "physically grounded" i don't at all mean that i want the kinds of results that more frequent posters get by running intensely, doing strength training etc. i know that you have to put in a lot of hard work and dedication to get such results and i'm not expecting to get them as ik you can't do it without manning up. basically, i'm trying to get a B/B+ in the "being able to run around like 16 year old" course without making a drastic spaz of yourself. i'm really not looking for an A. if finding that middle ground is impossible, than so be it, but i doubt that it is.
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It's not impossible, but you can be sure that you will get out as much success as much work as you put it. To put it simple, you won't get a top notch body doing push ups and hopping on the elliptical bike.

Don't take it wrong, I'm not here to make anybody feel bad, if anything, I try to motivate anybody and help them out as well, as long as they're willing to put the work in. I'm willing to help you out but I'd really need to find out what you're looking for, cut with abs or bulky, or just lean. Height and weight would be useful too.
 
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