The Fitness Thread

[solidus]

Originally Posted by JLarson

My running is a mixture of HIIT and longer stretches at an even pace. I've tried keto diets before (and like the results) but at this point in time it's not practical. Too many meals with family and friends to demand people adjust their cooking for my needs.

What kind of lifting routine do you like?

I have a basic split. I workLegs; Back and biceps; Chest and triceps. I give each group 72hrs and repeat. Off season I hit legs twice a week and for everything in the off season it's all about strength and size so I go heavy with 5x5s the first round of the week and 10-12 the second round. When I'm a few weeks out I D load and rep 25-30 . I'm 5'9 and start my cut at 206 which is my 15% walk around. Right now I'm at 176 shooting for 165 by May 12. Physique generally trains the same as any bodybuilder but without the insulin and growth. Generally speaking for myself as a Masters athlete (45+) it's easier than for the Open class but genetically I've been a bit more blessed. In June I start as a 50+ and I missed a pro card 2 years ago because of a broken femur but this year for sure I'll take one.

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[370zBLAST]

Originally Posted by JLarson

FYI - current routine I'm using is a 5/3/1 inspired routine.
https://www.t-nation.com/workouts/53...-pure-strength

My rest breaks for my primary strength lifts are 3 minutes, the others vary from 1-2 minutes depending on the workout. During those "rest breaks" I cycle HIIT and steady state cardio, so my workout is about an hour of pure activity without a real break - exceptions being the time it takes me to drink water, or take notes of the weight I've lifted.

My strength has improved using this program, but I'm starting to plateau a bit since I've increased activity and decreased calorie intake. However, I've also lost several pounds and until last week I was steadily increasing my lifts, so if I can continue to drop weight while maintaining, I'll be fine with that (next 2 weeks should be telling).

Previously, I've used and enjoyed Jim Stoppani's Shortcut to Strength and Shortcut to Shred programs, and a variety of home brew setups.

Diet - oatmeal and protein powder for breakfast, almonds as a mid morning snack, lunch is chicken/beef/pork and some kind of carb (I like sweet potatoes for a slow digesting carb). Pre workout I typically have a protein shake and some creatine, post workout I like white potatoes or other similarly fast burning (the potassium from the potatoes is a big reason why I go for them too) along with a lot of veggies and a fattie protein source like some cuts of beef (need fats for proper testosterone production, lot of people cut fat too much - big problem).

arnt you guys scared your gonna blow something? lol. back in my teen years and early 20s I would lift heavy. yea I got strong but I also gave myself a bad shoulder, at 18 had a hernia. I don't lift heavy anymore lol. I'm too scared to blow something out. I have a bad knee from wrestling days, gave myself a hernia from wrestling, and messed my shoulder up from doing heavy shoulder workout lol.

[JLarson]

Originally Posted by 370zBLAST

arnt you guys scared your gonna blow something? lol. back in my teen years and early 20s I would lift heavy. yea I got strong but I also gave myself a bad shoulder, at 18 had a hernia. I don't lift heavy anymore lol. I'm too scared to blow something out. I have a bad knee from wrestling days, gave myself a hernia from wrestling, and messed my shoulder up from doing heavy shoulder workout lol.

I'll answer this in a couple of ways. First, I do not personally have much fear of injury. It's always a calculated risk, but with a lot of mitigation. You're at your greatest risk of injury when you are lifting in your 1-3 RM range, and when trying to push a new limit; and you're at risk if your form is poor.

Both come from bad lifting habits, usually developed early on. Poor form, with bench press for example, can involve things like bouncing the bar off of your chest. With dead lift, it might involve arching your lower back, and over extending. When I first started, these were pretty common mistakes. After a few times of having to "reset" my weight, and re-learn the lift, it was easier to get it right the first time - and I made all my errors when I was lifting light enough that I couldn't really injure myself unless I dropped the weight on my neck or something

I also had good role models. A few of my brothers had explored lifting already, so they kinda provided guidance along the way.

Lastly, I pay attention to my body. Learn to recognize muscular strain vs real pain. I know the difference between soreness and something which is bordering being injured - and if I'm hurting, I'll take a break. This is not "Monday is bench day regardless of what happens!" - It's a lifestyle I want to continue indefinitely. I lift so I can hike better and feel better.

[370zBLAST]

Originally Posted by JLarson

I'll answer this in a couple of ways. First, I do not personally have much fear of injury. It's always a calculated risk, but with a lot of mitigation. You're at your greatest risk of injury when you are lifting in your 1-3 RM range, and when trying to push a new limit; and you're at risk if your form is poor.

Both come from bad lifting habits, usually developed early on. Poor form, with bench press for example, can involve things like bouncing the bar off of your chest. With dead lift, it might involve arching your lower back, and over extending. When I first started, these were pretty common mistakes. After a few times of having to "reset" my weight, and re-learn the lift, it was easier to get it right the first time - and I made all my errors when I was lifting light enough that I couldn't really injure myself unless I dropped the weight on my neck or something

I also had good role models. A few of my brothers had explored lifting already, so they kinda provided guidance along the way.

Lastly, I pay attention to my body. Learn to recognize muscular strain vs real pain. I know the difference between soreness and something which is bordering being injured - and if I'm hurting, I'll take a break. This is not "Monday is bench day regardless of what happens!" - It's a lifestyle I want to continue indefinitely. I lift so I can hike better and feel better.

I can understand that. Just last month I was at the gym and i just felt weak. I got mad and pushed threw a workout and sure enough i strained my back muscle smh. My girlfriend icyhot and put a heating pad on my back and then performed muscle scrapped and I was back up in 3 days lol.

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[solidus]

Originally Posted by 370zBLAST

arnt you guys scared your gonna blow something? lol. back in my teen years and early 20s I would lift heavy. yea I got strong but I also gave myself a bad shoulder, at 18 had a hernia. I don't lift heavy anymore lol. I'm too scared to blow something out. I have a bad knee from wrestling days, gave myself a hernia from wrestling, and messed my shoulder up from doing heavy shoulder workout lol.

What I've learned is to improvise. I squat on the Smith as a warm-up for hacks and leg press. I don't deadlift anymore but I kill it with rack pulls. Since I compete I cannot afford an injury. Which also makes it easy during the competition season not to ego lift. That's where stuff gets tore up. If I feel a tweak in a joint or muscle I figure an effective alternative or correct the movement. Can't get fresh trophies straight outta surgery.

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[370zBLAST]

Originally Posted by solidus

What I've learned is to improvise. I squat on the Smith as a warm-up for hacks and leg press. I don't deadlift anymore but I kill it with rack pulls. Since I compete I cannot afford an injury. Which also makes it easy during the competition season not to ego lift. That's where stuff gets tore up. If I feel a tweak in a joint or muscle I figure an effective alternative or correct the movement. Can't get fresh trophies straight outta surgery.

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This is why i changed up my routine. I just do it for good health. I just want to be overal fit. Cant afford to get hurt.

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