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Tell us about today's workout/exercise (v.new thread, finally)

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SirTophamHat said:
3 sets of barbell squats
3 sets weighted pulls/chins
4 sets tricep isolation

I have chronic LBP from past injuries and poor posture, I thank science every time I go to the gym that I am able to squat heavy without discomfort. It's so weird, random every day movements can cause my lower back to spasm painfully and give me a real feeling of weakness. For some reason though it doesn't affect my squats and my squats don't aggravate the area post-exercise. LBP is just about the worst donkey dick one can blow when it comes to injuries but in this case it doesn't bother me so much :)

Time to shower and eat wahoo
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what is your LBP like? I get tremendous lower back pumps that are painful. The spinae erector swell and engorge with blood. They get so tight I cannot bend over practically. This comes from rotating rack pulls and back squats on a continuous basis constantly pushing weights or reps up.
 
M & W: 60 minutes step aerobics each
Th: Morning 30 min abs; Evening 60 minute Power Flex lifting
Today: 60 minutes step; 30 min abs
 
TakeItAll said:
Hey dude, I'm no orthopaedic surgeon but have you ever thought that maybe you don't get back pain because your body has adapted to the stimulus of barbell back squats?

When I was younger and used to compete in various stand-up martial art competitions I used get back pain. Then when I added in some brazilian jiu jitsu training the pain went away over time. Which was a really awesome fringe benefit. I put this down to strengthening my back in such a way that it had gotten stronger from random stimulus in a bunch of different directions.

You get the idea. Anyway it might help.
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Word. I assume(d) that my lack of pain squatting was do to practicing proper form, like so: http://www.youtube.com/watch?v=xYojAPYILEo I slipped a disk when I was 18 and although I was able to come back even stronger, I still have troubles. I attend a chiro when it gets really bad and I also have a leg length discrepancy which doesn't help.

Matsuo Munefusa. said:
what is your LBP like? I get tremendous lower back pumps that are painful. The spinae erector swell and engorge with blood. They get so tight I cannot bend over practically. This comes from rotating rack pulls and back squats on a continuous basis constantly pushing weights or reps up.
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My LBP comes from bending over frontally, like a good morning. I know about the pumps you talk of, sometimes when I get them I will go and do reverse hypers real slow to stretch it out. feels really good. I think I have to be vigilant in improving my posture concurrently with the weights training to see permanent improvement.

Today's workout hasn't happened yet for me, the plan is squats, military presses, and some other non-compound shit.
 
Matsuo Munefusa. said:
try lowering your dosage of the creatine and taking it with a little simple sugars (fruit is good).
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I mix it with OJ....tried mixing with water, milk....everything. I've lowered the dosage to as acceptably low as I can whilst back on a loading phase....still nauseous. I never used to get nauseous with it. For a long time I was mixing it with GBL before/after a workout (though to be fair I was doing GBL all day long anyway, but found it incredibly effective at building muscle mass and stimulating a greater ability to perform that elusive ONE MORE REP!!) and it seems to be since that time that I just cant hack it.

The nausea isnt THAT bad, so I will probably continue to take it because it really is useful. I jjust need to find a decent weight-gainer tbh....i used to only take unflavoured whey isolate......but could do with a more rounded and complete protein supplement. I have read alot though and im aware of the complete and utter hype surrounding most of these overpriced products....what would you recommend though? (I only eat chicken and fish which isnt all that often so I do need a protein supplement)
 
^ best weightgainer is whole foods. Lots and lots of potatoes. My secret recipe is 5lb of potatoes boiled, then mash them and add salt and pepper and garlic (simmer it to break down the flavor) and 1 can of coconut milk. Its thousands and thousands of calories for like 3 bucks.

Protein supplement is another animal from a weightgainer. The goal here is as pure a source of protein as possible. Look for 100% isolates. Trueprotein.com makes a great isolate (milk protein isolate is my favorite). This is not a meal replacement though. 1 scoop is 25g protein which is only 100 calories...hardly a meal replacement.

SirTophamHat said:
My LBP comes from bending over frontally, like a good morning. I know about the pumps you talk of, sometimes when I get them I will go and do reverse hypers real slow to stretch it out. feels really good. I think I have to be vigilant in improving my posture concurrently with the weights training to see permanent improvement.

Today's workout hasn't happened yet for me, the plan is squats, military presses, and some other non-compound shit.
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^ cool tip about the reverse hypers...I wish I had a way to do that at home cuz I get that lower back pump all the time working with wood out in front yard.

My workout is nada today...walking to the fridge and heating up meatloaf and mashed potatoes...4 reps at least today :D
 
my squats today consisted of 3x6 with 225, one set of 10 with 185, and then a set of 10 front squats with 135 as burnout. went on to do 2 sets DB military press, 2 sets reverse flies and 3 sets tricep isolation. disappointing #s but not surprising considering I relapsed on opiates this week. fuck those drugs to hell and back, good for nothing life destroying lame ass crap.
 
attempt4, creatine was practically unbearable before i starting using vegetable caps. now it's fine.
 
I've been hitting legs two days on, one day off recently to stimulate them into growing since they are a weak point. Being especially disgusted with my past week of indulgences, today was no exception. Didn't have much DOMS and was eating protein all day so I went for it in the cage again. I also had the help of a gram or two of captain creatine.

I got my 225# for 4 sets of 6, which was the big goal. Then I finished with 2x10 front squats @ 135# to get the pump going, which was glorious. Hit up BORs for 3x8 before finishing with a set of pullups to failure.

Best part was that I weighed in at 159#/72kg afterwards. I was 149, or 67.5kg a month ago. @ 5'9'''/176cm this puts me at a BMI of 23.5. My goal is to be considered overweight (25+) while not actually being fat :) I'm halfway there!
 
Yeah they are bullshit! It's a complete farce, only useful in assessing sedentary people. I can't think of a more short-sighted way to analyze someone's health. Fat active people are more healthy than skinny inactive people, and where fat is stored (visceral/subcutaneous) plays a big part too... but I digress.
 
picked up a landscaping job over the last two days. about 11 hours moving around and sweating. central cali weather ftw
 
actually played some proper basketball out in the sun today. one long four on four half court and a couple of five on five full court. ended up drenched in sweat and massive blisters on my baby soft feet. good fun.
 
4 mile hike. It was above freezing today. JOY!
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^ Great photo!, gotta love the odd warm day in Jan/Feb. Today it was 10F here so I only had my doggy out for about a mile even though time wasn't an issue.

At the gym I did 4 sets of back squats, 1 set of front squats, 4 sets of flat bb bench, and 3 sets of pullup variations. I am upping the weight on every exercise each time I go to the gym however I still feel like I'm not progressing fast enough for my liking. Eventually, maybe in 2-3 weeks, I'll decrease the workout frequency, increase my volume, and increase my caloric intake. Right now I work out with high frequency and intensity but low volume, my diet is ~3,000kcal which is giving me gains still but could do better at 3,500. I don't think I could go above 4k without it being a chore and so far the bulking process is still fun.
 
Matsuo Munefusa. said:
^ dude those charts are bullshit. Supposedly I am 'obese' now yet I have my abs visible...lol go figure?
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Yep I agree. Even when I was anorexic and hadn't eaten for 2 months, and hardly had any meat on my bones, those charts reckoned I was in the upper range of "healthy" weight 8)

And now, the charts tell me I'm overweight. But clearly, I am not.

I'm just tall and reasonably muscly, for a chick :)


Yesterday: 30mins weights and 4km run

Today: 30mins weights and 6km run

Tomorrow: pilates class
 
muscly chicks are hot. my sister has a friend over right now and she looks like she could squat more than me and it's so hot and i want to hit on her and i can't and and and 8(
 
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