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The Fysical Phitness Thread

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Wow! Awesome transformation DM you lost a lot of weight, great job man.

Workout Training Days
Monday A) Strength Day
Wednesday B) Light-Moderate Hypertrophy Training Day
Thursday C) Power Day
Friday D) Strength Day

MONDAY A) Strength Day
Squats: 3x5 reps
Deadlifts: 3x5 reps

Assistance work A) Strength Day
Pull up: 4x8-10 reps
Bent Over-Dumbbell Row: 4X10 reps
Lat Pull Down: 4x10-12 reps
Leg Extension: 4X10-12 reps
Leg curl: 4x10-12 reps
Calve Raise: 3x12 reps

WEDNESDAY B) Light-Moderate Hypertrophy Training Day
Incline Bench Press: 3x8-10 reps
Close Grip Bench Press: 3x8 reps
Incline Dumbbell Press: 4x8-10 reps

Assistance work B) Light-Moderate Hypertrophy Training Day
Chest Dip: 4x8-12 reps
Dumbbell Flys: 4x12 reps
Skull Crushers: 3x10 reps
Diamond Push Up: 3x12 reps
Back Extension: 3x10 reps

THURSDAY C) Power Day
Front Squat: 3x4 reps
Power Cleans: 4x4 reps

Assistance work C) Power Day
Chin Up: 4x10-12 reps
Plyo-Box Jumps: 3x15 reps
Plyo-Pushups: 3x12-15 reps
Medicine Ball Twist: 3x15 reps
Split Jumps: 3x20 reps

FRIDAY D) Strength Day
Bench Press: 3x5 reps
Overhead Press: 3x5 reps

Assistance work D) Strength Day
Seated Dumbbell Press: 4x10 reps
Barbell Upright Row: 4x8-10 reps
Barbell Shrug: 3x8-10 reps
Dumbbell Lateral Raise: 4x10 reps
Standing Barbell Curl: 4x8-10 reps

Basically Monday is a heavy strength day and tuesday is a MUST to rest or do some cardio after a heavy day. Wednesday is a low-moderate hypertrophy day, and Thursday a Power day to develop explosiveness. Friday is another heavy strength day and the Weekends are rest days.

The assistance work exercises are optional if you want more of a longer workout and each workout takes about 45-55 minutes. I'll edit this later on how my workout works and the benefits it has, I'm on my break at work and I have about 10 minutes till I train my client so I'll be back on later tonight.
 
what i love about before /after is the face

literally love it

will comment on workout later, atm busy playing LoL and just had time to browse through real quick

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workout looks really cool, tbh.

here i was thinking: 'damn, how do you even modify 5/3/1 outside of standard modifications?'

bravo good sir, bravo. saved that post to my fitness bookmarks for later reference eventually

not a pro programmer yet but it looks good to me from my standpoint
 
so, I'm approaching reps of a 200lb squat at 120lb bodyweight, and for a track runner, this raises a very important question.

what the fuck should I do about plyos? I know it is beneficial to have a decent strength base before initiating a plyometric routine, but I am repping out 1.5x bw on the squat without any issues thus far. at this rate, it will be less than a month before I hit 2x bw. Thus, I think if my strength base is not yet adequate, it will be very soon. of course, in athletics strength is nothing without power. thus, the above question.


so, who has any experience with plyos that they'd care to share with me?
 
I have a lot of experience with plyometrics. (5'8" dunked on a regulation basketball hoop; 38 inch vertical jump :D)

I did a ton of those types of workouts in high school with the basketball team and on my own. But I weigh about 190 pounds and my squat maxed out at 440 pounds, so I'm not sure how much your strength/weight is in relation to mine, but I'd say just keep building strength.

What I like to do is incorporate plyometric movements into my lifts. Taking squat as an example, during your rep, lower the weight slow and controlled, get to parallel or however low you want to go, then instead of going up at a regular pace, explode up to the starting point as fast as possible.

Of course, this can be dangerous if you don't have enough strength or good form, but you're a regular around these parts so I'm sure your squat technique is perfectly fine.
 
Stylish Interval said:
workout looks really cool, tbh.

here i was thinking: 'damn, how do you even modify 5/3/1 outside of standard modifications?'

bravo good sir, bravo. saved that post to my fitness bookmarks for later reference eventually

not a pro programmer yet but it looks good to me from my standpoint
Click to expand...

Thanks bro. I'm still making small modifications to improve the volume of the workout. The fact I'm doing different rep ranges and not just sticking to the boring 3-6 rep max adds more fun into my workouts.

I just decided to combine Strength, Hypertrophy, and Power into one strength training program and it took me a couple days to figure out what works and what doesn't. The awesome part of this program is you can rev up the intensity and substitute assistance work exercises to prevent a plateau after 12-16 weeks. I'll be working on another program sometime after Spring but with the help of my fitness manager at work, I can get some good input.
 
We caught it early enough that the femoral head hasn't collapsed, so I have multiple surgical options. I find out Tuesday which one they want to do, in the meantime I am not allowed to exercise at all and I have a fucking cane I have to walk with.

The doc today asked me if I was using any anabolic steroids for sports, which is just plain no, but I did take some corticosteroids last summer/spring at one point for another health problem I was having. (At least, I think I did.) Apparently, steroids can weaken the bone in a way that this shit can happen. Otherwise, this is just a complete random occurrence that, if anything, is a product of my groin pull back in September.

Fuck my life, and everything in it.
 
Shiiiittt. At least you caught it semi-early and canes are classy as fuck. But shiiiiittt.
Yeah, certain families of corticosteriods like glucocorticoids have been tied in with osteoporosis. Hormones like that never have specific/targeted effects and tend to fuck with homoeostasis of most organ systems along with what they are meant to do. I presume you were taking them for inflammation?

Chin up brother, it looks grim but there are certainly some positives. You're young so recovery time is promising and bone is such an underrated organ so hopefully can spring back with some physio. :)


Edit: If Bo Jackson can do it then I believe in you, man.
 
yeah, i took cortiscosteroids to treat my knee and, although it gave temporary relief from the tendonitis, it caused a whole boatload of other problems that I may never fully recover from. i'm hearing more and more cases of this happening, I don't know how doctors are still allowed to administer them so readily.

good luck DM, I know there's nothing worse than being in a good place with your training and then having it snatched away from you. I dunno if it's related to endorphins or whatever but I've never felt as low as I did during the times when I've had to go cold turkey from physical exercise. try to keep yourself busy otherwise you'll dwell on it and do yourself no favours, that's the best advice I can give...
 
Thanks for the support guys. It's going to be tough for a bit, I find out Tuesday what exactly is going on and what to expect, I'll let you know.
 
dw DM you will be fine i have faith

md said some things that i didn't understand but once english came back, from what i get you have some good chances! lesgo fitness is about to pay off right here! i can see it now: 'because of your dazzling class, as well as your strength, you sir have fought off [hard to say thing here] and will recover well. also did i mention you were classy? cos you are." or something

also this thread is good for bringing sadness if you're ever happy because all you guys are injured :(
 
Yeah, anything with steroids in it should be used as a last case scenario.

5x5 is going well, still hovering around the 195-200lb mark for weight so no great change there.

I think just shy of week five? Week 4.5?? Dunno.

Squat: 170
Bench: 170
Row: 115
OHP: 110
Dead: 205
 
Between being sick, work and just plain lazy I've lost a bit of progress from before - ive been to the gym like twice this year. The size is still there but nowhere near as toned. I've decided to get back into it to do a variation of a really different type of workout - Ray Lewis'. The link is here http://www.bodybuilding.com/fun/monster-in-the-middle-follow-the-ray-lewis-playoff-workout.html and the premise is high volume heavy weight (obviously not doing as heavy as Ray Ray). I do it in lots of 16/12/8/4/16 or 12/10/8/6/12 etc depending on the exercise, I've turned it into three day splits (Legs, Pulling actions like biceps and back, pushing actions such as chest and triceps as well as shoulders) and added a few of my own workouts for the core and stuff like deadlifts. I'm in the middle of it now (a push day) and its all kinds of intense, although that could just be me getting up to speed again haha. Thoughts?
 
Seems nice but I can't add anything constructive to it really, I've never been much of a fan when it comes to using dumbells for a whole body workout.
 
squatted 2x5 @ 215 lbs today

on the third set, I got out 3 reps then on the 4th rep my entire right leg went numb and my lone left leg collapsed under the weight of the bar. was not pretty, especially with no spotter. luckily I had safety bars or else it could have been REALLY bad. I still hit my head on the bar and landed in a really retarded way on my right leg, which now alternates between throbbing and being numb. hopefully a night of sleep will make it all go away. otherwise, we can add another statistic to the physical injury thread
 
Stathakis said:
squatted 2x5 @ 215 lbs today

on the third set, I got out 3 reps then on the 4th rep my entire right leg went numb and my lone left leg collapsed under the weight of the bar. was not pretty, especially with no spotter. luckily I had safety bars or else it could have been REALLY bad. I still hit my head on the bar and landed in a really retarded way on my right leg, which now alternates between throbbing and being numb. hopefully a night of sleep will make it all go away. otherwise, we can add another statistic to the physical injury thread
Click to expand...

I haven't been following your numbers but hopefully you're not living a fast life when it comes to lifting. Increasing weight is important and it feels good, but not too fast. If you feel like you can't lift a certain weight limit and you're struggling on the 3rd rep, chances are you're lifting above your max which is not good.

Hopefully you didn't pinch a nerve on your leg. Hope you get better my friend.
 
I cut my mile time down a few seconds!!! My average was like 7 minutes flat. I got a 6:35! Progress is progress and I mostly did leg exercises. Endurance training stuff like squats, mountain climbers, leg extensions, etc.
 
if you want to become good at something, do more of it. if you want to become good at running, run more. pretty simple. if you do that you should get down to below 6 flat in a month or less.
 
So uh.
I punched a wall on accident the other day. Don't worry about the details; I'm already retarded I know.
So I can't lift shit for the next few days. My hand is swollen and bruised so i can't grip a bar right. Im pissed because I can't lift anything at all until atleast thursday. I can so some squat presses because it doesn't require my hands, and I can run I guess. Lucky my next powerlifting meet isn't till next Thursday so I think my hand will be alright by then.
 
my tutor dropped a washing machine on his hand, basically crushing the thing, and was benching again the next day. Man up! (seriously though, hope you have a quick recovery and stop punching walls)

Arm's coming along okay, can do press-ups now without any pain. Hoping to be back in the gym by March.
 
Hand pain is so easy to deal with IMO. I'd understand if it was your leg or something, but hand pain you can fight through it. Last time I hurt my hand was when I got taken down by some guy and I tried to land "right" and my dumbass decided to land with my palm down facing the mat. I twisted my wrist really badly and my last 2 fingers. Imagine that pain and after all that you got that guy trying to rear naked choke your ass and your trying to fight the choke with your fucked up hand. It's that type of pain you can feel in your heart (literally). I think you can overcome it as well.

An update on my knee if anybody cares. MCL seems to be healing up better. Never went to the doctor which is not the right thing; rehabilitating my knee on my own without physical therapist. Been 3 months out. Aiming for a return to the gym mid Feb.
 
Motherfuckin yisssssssss

Week 5 nigggggahs.

Squat: 185
Bench: 175
Row: 125
OHP: 115
Dead: 235

Also. Fuck Overhead presses. When the fuck did they become the worst!??!?!?!?
 
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