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The Fysical Phitness Thread

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If that's all the exercise you've done lately then yes...that should be enough to leave you a bit sore.
 
you should expect the usefulness of those exercises to diminish significantly in a relatively short period of time

do some free weights son
 
For the past couple days I've had a crushing pain in my elbows that renders my arms almost completely useless (I can barely hold them up). It comes on after pretty much any laborous physical activity. I first experienced it on Wednesday after a wrestling match, and on Thursday my wrestling coach said it was most likely a pulled muscle and that icing and heating it repeatedly would fix it, but so far, it hasn't. Anyone know what might be causing this and what I can do about it?
 
http://en.wikipedia.org/wiki/Tennis_elbow

Tennis Elbow is the most common elbow injury so have a look through that and see if it matches up.

I don't really know enough about your particular ailment or elbow injuries in general to reccomend anything but icing and resting is good advice for any sports injury in the early stages so take your coaches advice on that one.
 
this is always good advice but I'd still say go see a doctor
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Definitely.

itt: vespa, bam and lee have a physical fitness thread reunion and tell us how they're doing these days
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Well Bam joined the Airforce so I'm sure he's keeping himself fit but he obviously doesn't get on here much anymore.

Vespa pretty much vanished from Smogon - his last update in this thread is here.

I've took an extended leave from training to focus on sorting out my dodgy knee. I'm still doing 2~ hours of exercise a day but it's all pretty light physiotherapy. I've lost a ton of fitness but I'm not too concerned because I know I can get that back with a few months of hard training whereas if I don't sort my knee out I could risk losing a lot more than just fitness. Other than that though, I'm doing fine, thanks for asking. How are you doing anyway? It's interesting to look back on your first post in this thread where you say you feel a bit fat and then watch your progression as the posts go on. Out of curiosity, how far do you feel you've come since this post? I'm guessing a long way?
 
Lee said:
Definitely.



Well Bam joined the Airforce so I'm sure he's keeping himself fit but he obviously doesn't get on here much anymore.

Vespa pretty much vanished from Smogon - his last update in this thread is here.

I've took an extended leave from training to focus on sorting out my dodgy knee. I'm still doing 2~ hours of exercise a day but it's all pretty light physiotherapy. I've lost a ton of fitness but I'm not too concerned because I know I can get that back with a few months of hard training whereas if I don't sort my knee out I could risk losing a lot more than just fitness. Other than that though, I'm doing fine, thanks for asking. How are you doing anyway? It's interesting to look back on your first post in this thread where you say you feel a bit fat and then watch your progression as the posts go on. Out of curiosity, how far do you feel you've come since this post? I'm guessing a long way?
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Haha, I actually cried a little. Dunno why, but I looked at the post, you asked me how I was doing (and guessed I came a long way T_T) and I'm actually pretty proud of myself.

I look back at that post and I realize myself how far I've actually come since then. It started out around that time when I actually wanted to get serious with my life. Soccer was really important to me, not top priority but important. I wanted to be good at it. So that's why I actually posted there and checked in regularly, asking for advice and giving what little I could to help contribute. It was fun =D

Then it was beginning of 2010 and I posted some ridiculous timeline of training that there was no way I was going to keep. I had already been avoiding working out (actually didn't work out for a long time after around Dec. 2009) and I was just playing indoor. But anyway, eventually I got around to running a little bit, just not enough.

Class A Soccer Camp: 6' 1" 220 lbs. Not doing as good as I wanted to for one reason: I had literally, and let me stress literally, gained 30 pounds in a little over a month. Exams binging + summer binging = large weight gain. I don't know why I lost my slight determination but I did, and I ended up looking like a fool on the weigh-in we had as a team. Embarrassing. But it did give me a kick start. I worked really hard during the camp, and when I got home I started running again. I was communicating with Stathakis at this point and he was helping a little I believe. Then we cut off communications and I was on my own again.

Soccer starts up in July. I'm not ready. So busy running I forgot to touch a soccer ball :$ Got over it, worked between two-a-days and I became captain (of JV, was co-captain of Varsity but I was on academic probation because I didn't do a summer assignment for history (0/100 points lol) and lost captain statsu) =D I believe at some point in this thread I mentioned my friend Nick and how he was a god of soccer and how much I wanted to be like him; at this point I'm nearly there.

However! Probation sets in during late August / Early September and I put on weight again. I'm sitting around 195/200 at this point from eating a lot, stressing "a lot", of fast food. But soccer helps relieve the weight and I'm down to 185. There was a short period before I started weight training in the off-season, but nothing happened! Now I've been in the gym three times a week (M/W/F) since late October / Early November.

Day A: Arms / Back
Day B: Speed
Day C: Arms / Back

The only problem I've had is with holiday break where I hit a bump, weight is back up to 195 but I'm fine with that because it's actually a lot less fat and a lot more muscle now, so I don't feel all fat!

Regarding my gym work, I've improved my Bench to 145 since my last post (super excited that I made the gain. I had a week off due to flu and then I benched like a truck for the last session.) Haven't squatted or done deadlifts this semester so everything is the same as last semester pretty much. Overhead Press is 135, but I usually don't do it too much. I'm actually working on my pull-ups. I want to be able to do 30 without stopping.

---

But Lee, I'm actually really happy you had me look back at that post and asked how I was doing. It's a great feeling to look back and realize how terrible it was to be fat and out of shape and how glad I am that I'm much more in shape now. I'm not sure if I would have done this without Smogon or if Smogon influenced me at all, but I think I have to give some credit to the big three (obv Lee / Bam / Vespa), Stathakis especially, plus everyone else who helped me along the way. I can't express in words how happy I am that I've come this far. I may be at 190, but it isn't 190 in fat anymore. There's a lot more muscle, my mile is actually near 7:00, and I can look at myself and not feel disgusting. Well, to answer your question, I guess I've come a long way. From 200 to 220 to 190, from a 10.00 mile to a 7.00 mile, from no bench to 145 bench, and from fat to whatever you call kids who aren't fat, not skinny, but not muscular either .... dare I say... normal? :pimp::pimp: yeah, so, pretty good. xD I'd rate my health / fitness an 8/10 from a 4.5/10 that it was. Also I can't stop typing so I'm just going to end it here haha :toast:

but then i remembered

when you go back to exercising, don't do that thing you said you do. where you work like 10x harder than you should in one workout and wear yourself out. seriously, i don't even know you that well but i'm concerned for your health / safety! the whole reason i even posted that reunion in the first place was because i saw you were posting again and thought of your knee haha. i really hope you fully heal and can continue with your life like you normally would without those problems =D keep me updated whenever something good happens, i'm concerned for how englands #3 runner (or something i'm pretty sure there was a picture involved with you running haha) is doing :`)
 
this might sound a bit strange, but does anyone know the best technique for a press-up where you get the most out of it? people do press-ups in a lot of different ways and i was just wondering if anyone knew the ideal technique for them. they form an integral part of the routine i designed for myself, so i want it to be as efficient as possible.
 
shade said:
this might sound a bit strange, but does anyone know the best technique for a press-up where you get the most out of it? people do press-ups in a lot of different ways and i was just wondering if anyone knew the ideal technique for them. they form an integral part of the routine i designed for myself, so i want it to be as efficient as possible.
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the way i know how to do it most effectively is like this:

hands shoulder-width or just outside of shoulder-width apart.
feet shoulder-width apart
flex abs
head facing up
down to where your arm bends at a perfect 90 degree angle
rinse and repeat

http://www.army.mod.uk/join/tests/ArmyFit/default.aspx
see the excercises / press up
had a good model on how to do it that's p. close to what i said if not the same

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Bam that all sounds really cool! What's it like to go to a college like that? Tough? And I bet your back and biceps are still huge haha. Even without being in the best shape, 60% of what you were is way better than what I'm at :P
 
(oh man i've lurked a bit but i haven't posted in a couple years)

I'm fairly experienced with lifting weights since I took weight training in high school and played football. Currently I'm about 6 foot tall and weigh 245 pounds (I was 220 last year, but i kind of let myself go. bit flabby around the stomach) and since my college has a lovely gym thats free for students I've been used it on and off last semester, and did lots of pushups and other crap during the winter break.

Now I'm starting the stronglifts 5 x 5/ workout because I commute to school and it fits into my schedule. And I've been neglecting my squats >_> But I've considered dropping the dead lifts 1X5 for power cleans 5X5 because 1) I like them more. 2) The bones in my right elbow joint are messed and my right arm is literally incapabable of a full extension, which means during the heavier deadlifts I might run the risk of tearing my right bicep if I'm not careful. Thoughts?

Also, heres some random maxouts for the hell of it, if anyones interested.

Bench: 295
Incline: 245
Squat: 350ish, I think. It's been a while
Clean: used to be 225, now probably lower

I should also probably run more. I used to be able to do an 8 minute mile, which was good for me, but put to shame by all of the insane runners in this thread.

wow, this post was long and rambling
 
okay, here's the deal: i'm in college and have a terribly busy schedule. with that said, i'm looking for a very simple workout/eating regime that will keep me in shape and maybe help me bulk up a bit. i'm 5'11 and weigh 140 pounds. i don't want to become "ripped" like those 5'4 180 pound ugly dudes at the gym, but wouldn't mind putting on some more muscle (girls kind of dig the skinnyish look i have going on so i really don't need to become huge, just fit/more toned)

- how much protein should i be getting a day to steadily gain some muscle? i'm not going to even try to eat 180g or however much some of you guys are getting, that is insane.

- any suggestions for simple work out schedules i could use? i'm playing indoor soccer/running every day so cardio isn't important.

thanks!!
​
 
Hey Lee I have a question about running xc. I'm asking you because I know you're big into long distance running and yet you're still very strong. I want to pick up cross country again because I've always been pretty good at running, but at the same time I've heard that running cross country can make you skinny and light. Currently I go to the gym a lot to try and get stronger for sports like rowing (which I also do), but can I pick up xc, get good at it, and still remain strong enough for more strength-related sports?
 
So I'm 5'11'' and 140 pounds as well and I'm starting to go to the gym later today. My general plan is something like gym Tuesdays, Thursdays and Saturdays, running Mondays, Wednesdays and Fridays and Sundays are my rest day. Is this a good plan? I kind of want to get some muscle (nothing crazy but a nice tone) and abs/pecs.
 
Stronglifts is like a Bible to me

Ala said:
So I'm 5'11'' and 140 pounds as well and I'm starting to go to the gym later today. My general plan is something like gym Tuesdays, Thursdays and Saturdays, running Mondays, Wednesdays and Fridays and Sundays are my rest day. Is this a good plan? I kind of want to get some muscle (nothing crazy but a nice tone) and abs/pecs.
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Hmm ... 5'11", 140 ... not too bad.

So you're going to hit the gym. I'm sure you're already there, and if you aren't you're about to be there. If you aren't, hot damn man get to the gym. Now you've got yourself a "general plan" I see, but what about a "refined, set, gonna-stick-to-it plan"? That's the first thing you ought to do. Sit down and write out, or type out if you're techy, a schedule and get it somewhere you know you'll see. Make sure you never miss one of these. You're now the most determined person in the world and nothing short of ULTRA SERIOUS BUSINESS is going to keep you away from your schedule. I'm glad we've sorted this out, too many people I know don't have consecutive show-ups at the gym because of un-important shit and they lack a schedule. I hate people like that.

I'm glad you're hitting the gym. Do you have a set workout plan? I'm sure you do, if you don't you probably would have said something. But just in case you don't, I'm going to go ahead and plug StrongLifts. It's simple and effective, and you'll get results. If you're doing something else, I say post it here and let a couple of guys look over it. It can't hurt, and don't be afraid to say something like "Bench: 5x50" because we all started out with small weights (I'm just now getting to 150, unless my wrist [which I broke] sets me back a lot ...). Surely we can be of some use.

Regarding running, don't wear yourself out. I don't actually know enough about running to say whether it's safe or not, but now you've got me wanting to look into it and I'll let you know what I find out. I'm actually considering stepping outside my [one speed day per week] and doing 3x45 per week, just after my workouts.

Finally, today there was a great blog post today by one of my favorite members, which says to have the following:


  • Patience…Your going to be here a while. Realize this now.
  • Consistency…Be strong and committed.
  • Dedication…Remind yourself of your goals and why you started.
At the beginning of this post I mentioned to have a plan and stick to it. I'm serious. You need to make sure you're straight up committed to this. You are going for a goal: muscle and nice abs and pecs. Push toward it. Work your ass off every time you hit the gym and make sure you're giving your all. And then you've got to have the first of these, which is also the greatest - Patience. Seriously, if you think that in one month you're gonna have perfect abs and the arms of greek gods, think again. But know that in a month you're going to be ridiculously stronger than those white punk-ass kids down the street who think they're "hood" and shit like that.

Keep us updated on your progress! Take a picture of before (which surely is now after the first workout but that's a negligible difference) and then keep taking them each month until you quit going to the gym (which you won't want to, by the way!). I love success stories and I love reading logs. Keep a log here! If you don't, keep a blog somewhere else for us! I love reading blogs and logs regarding people's training. But really, please keep us (or me, I'm not sure who actually checks this thread regularly anymore) informed! Good luck Ala!

edit of research:

After looking around for a while, I have decided you should not run on off days. I'm sure someone else has an opinion and I would love for them to chime in, too, but running on your off days is not good. This is your day off when your muscles are going to heal. I'm sure you incorporating squats into your workout (if you aren't, you should; best compound exercise imo) and running will only make them harder. I would run post-workout. Stronglifts suggests 3x15 and build your way up to 3x45, but that really just applies to larger people I assume. I say do 3x15 for two weeks and see how it goes. If you're still making gains, go ahead and increase and keep it up unless you stop making gains. The thing I'm most concerned about but can't find enough on is losing too many calories to build muscle and losing out on too much energy to keep up, especially if you go in the mornings. I hope someone else can check this against their own research, and maybe you'll look into it to.
 
Haha thanks for the awesome post dude! I'm going to the gym with a friend of mine so we'll be keeping each other motivated for sure. I think I'll try out the stronglifts beginner workout, seems simple enough for an uneducated lifter like myself to understand. Unfortunately I can't run after my workouts since I'll be working out at 11 pm each time so it'll be a little late for me to run. I'm planning on doing it the next morning so I'll have plenty of time to rest for the next workout (36 hours or so). It says to start out small and I will definitely take that advice, since I work 5-10 every night unloading trucks which is a workout in itself and I definitely don't want to overload myself. I know I won't obtain my goal in a short amount of time, but I'm hoping for beach season I'll look fairly good.

Sucks about your wrist bro, hope it heals quickly so you can get back to your workouts. Thanks again for the post, I really appreciate it!
 
Hey there...

Well, my goal is to lose some weight, since I'm am leaning toward the hefty side

Currently, I am 15 yrs old 5'3"(maybe 4"?) and 137 pounds. I am running long distance track (1 mile and 2 mile races) and ran xc earlier in the school year

I do not lift very often, and I don't enjoy lifting, but I'll do it if I must, and I am not terribly fast when it comes to a sprint, so anything to bring that up would be nice too

Suggestions?
 
So just had the first workout, it went well, did some running for about 50 minutes, had a cramp in the middle so took a short rest and was fine after that. Tried some of the machines there to see what they were like, but I'm gonna make sure I know how to do the free weights properly before I attempt them. All in all a good workout!
 
Oh, this is a cool thread. I work out 3-4 times a week, usually start by running a mile for warm up, and then basically go through the body one muscle at a time. I try to avoid machines because they don't help you that much, but I do stuff with free weights for everything. I usually start with leg stuff like squats with weights and then progress up to core and do weighted crunches. Then I got to arm with the free weight dumbbells. The only machines I use are for Hip Abductors, and for Core (side to side). The workouts are really helpful especially if I eat a lot afterwords, and it's making my tennis game a lot better.
 
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