its ok to miss a week sometimes
― lagβn, Monday, 28 December 2015 16:48 (eight years ago) link
Been thinking about switching from a Leg-Chest-Back rotation to an A/B rotation, which might make more sense given my schedule (since work has made it harder for me to have 3 lifting days every week, it'd make sure I hit every muscle group regularly).
Was thinking of sort of combining the legs/chest stuff into one day and then doing back and abs on the other -- does this make sense? I also thought it might have the added benefit of being able to move from exercise to exercise more quickly by alternating muscle groups within a workout.
I guess it would look something like:
A: barbell squat, bench press, weighted lunges (or step-ups), dips, incline dumbbell press, machine front squat, cable crossover, calf raisesB: Deadlifts, pulldowns, cable rows, some fourth back exercise (dumbbell rows, delt fly, etc.), and a circuit of ab exercises (usually some combo of plank, side plank, leg raises, russian twists with medicine ball, etc.). Maybe would also do my stability platform stuff on this day if time.
― on entre O.K. on sort K.O. (man alive), Monday, 28 December 2015 17:27 (eight years ago) link
i bought a jump rope
― Wow (mattresslessness), Monday, 28 December 2015 17:34 (eight years ago) link
https://giant.gfycat.com/JadedIgnorantCollardlizard.gif
― π ππ’π¨ (caek), Monday, 28 December 2015 17:36 (eight years ago) link
https://giant.gfycat.com/MerryForthrightBoubou.gif
― π ππ’π¨ (caek), Monday, 28 December 2015 17:37 (eight years ago) link
going to b fun getting in touch with my inner oafxp lol
― Wow (mattresslessness), Monday, 28 December 2015 17:38 (eight years ago) link
i bought a jump rope a while ago totally forgot abt that
― lagβn, Monday, 28 December 2015 18:44 (eight years ago) link
I like jumping rope at the gym for a few mins at the end of a workout.
― on entre O.K. on sort K.O. (man alive), Monday, 28 December 2015 19:06 (eight years ago) link
that is exactly what i'm going to start doing
― Wow (mattresslessness), Monday, 28 December 2015 19:09 (eight years ago) link
can't be hard i used to love double dutch
― Wow (mattresslessness), Monday, 28 December 2015 19:11 (eight years ago) link
It gives me a quick rush/sweat at the end and feels like I'm "sealing the deal" somehow.
― on entre O.K. on sort K.O. (man alive), Monday, 28 December 2015 19:23 (eight years ago) link
going to use "sealing the deal" as my jump rope mantra, ty
― Wow (mattresslessness), Monday, 28 December 2015 19:26 (eight years ago) link
i used to love jumping rope so much, esp double dutch, omg
― police patrol felt the smell of smoke and found that goat burns (Stevie D(eux)), Monday, 28 December 2015 19:27 (eight years ago) link
matt do you want to start a gay double dutch league w/ me?
would i ever
― Wow (mattresslessness), Monday, 28 December 2015 19:28 (eight years ago) link
huge rush just thinking about it tbh
― Wow (mattresslessness), Monday, 28 December 2015 19:30 (eight years ago) link
lol
― lagβn, Monday, 28 December 2015 19:42 (eight years ago) link
Did six of the eight exercises in my new "a" workout and p much felt like I was going to puke. I think I have a new workout.
― on entre O.K. on sort K.O. (man alive), Monday, 28 December 2015 20:58 (eight years ago) link
happy sw0le year. i don't believe in resolutions but i resolve that it is preferable to lift once a week consistently than it is to go 3x/week and stop when work gets too bad then get anxiety about taking time off and not go because of that. i also resolve to get a new job or at least the same one closer to my house.
― #amazing #babies #touching (harbl), Friday, 1 January 2016 22:06 (eight years ago) link
also kinda hurt my back a couple weeks ago so i purposely took some time off to heal it. i go tomorrow morning.
― #amazing #babies #touching (harbl), Friday, 1 January 2016 22:07 (eight years ago) link
oh man, the lacrosse ball on the glutes thing is unspeakably painful, too much so to be useful for me.
― Kiarostami bag (milo z), Friday, 1 January 2016 23:30 (eight years ago) link
the only thing i lacrosse ball is the bottoms of my feet. feels nice.
― #amazing #babies #touching (harbl), Friday, 1 January 2016 23:45 (eight years ago) link
The rule I made for myself when I started lifting about 5 months ago was that I would only use work as an excuse if I had an actual deadline immediately pending (like was expected to finish something same day/by next day). I have "too much work" to go like 50% of the time, but going makes me do the work more efficiently.
― on entre O.K. on sort K.O. (man alive), Saturday, 2 January 2016 04:52 (eight years ago) link
yeah but i literally have 10 billion clients and my schedule is unpredictable so there is never not a deadline :/
― #amazing #babies #touching (harbl), Saturday, 2 January 2016 12:50 (eight years ago) link
https://twitter.com/amandapeacher/status/683741037207007232
― π ππ’π¨ (caek), Sunday, 3 January 2016 20:32 (eight years ago) link
loool
― Larry Elleison (rogermexico.), Sunday, 3 January 2016 21:14 (eight years ago) link
Sw0le goals for 2016!
Back Squat - #350 deadlift - #400 Overhead press - #200 (probably unrealistic) happy lifting in 2016 everybody
― (β’Μͺβ) (carne asada), Monday, 4 January 2016 17:21 (eight years ago) link
When people state goals like that are those one-rep maxes? I've never actually tested mine for anything.
― on entre O.K. on sort K.O. (man alive), Monday, 4 January 2016 17:22 (eight years ago) link
yeah for me those would be 1RM
― (β’Μͺβ) (carne asada), Monday, 4 January 2016 17:25 (eight years ago) link
Right now I'm basically at the following weights:
High Back Squat: 155 for 5-8 repsBench Press: 145 for 8 repsDeadlift: 225 for 5 reps
Progress is slow but I really don't mind the slowness. I'm 36, married, kids, this is a real body with curves nah mean.
― on entre O.K. on sort K.O. (man alive), Monday, 4 January 2016 17:25 (eight years ago) link
My midsection has started to feel hard though, which is a cool feeling. It still has a layer of fat on it but it feels tighter than it ever felt.
― on entre O.K. on sort K.O. (man alive), Monday, 4 January 2016 17:26 (eight years ago) link
that works too. Basically just so you have a baseline to test any progress. Dude i'm turning 40 in a week and i don't have a long history of lifting. I had a lot of quick gains early on but now they come a lot slower. xp
― (β’Μͺβ) (carne asada), Monday, 4 January 2016 17:30 (eight years ago) link
Even those I don't think are my max though bc I do them for multiple sets. So never really tested my max, guess I would want a spotter there.
― on entre O.K. on sort K.O. (man alive), Monday, 4 January 2016 17:33 (eight years ago) link
my Y just reopened after renovation (we were in a temp location all year). i was worried they'd have only limited free weights, given what you hear about gym priorities, but i was blown away. they have an olympic platform! bumper plates! brand new squat racks! i haven't used any of it yet, the open house was just yesterday, but i'm pretty psyched.
i went to a Y in another part of town yesterday; younger and more upscale. saw a guy doing 135 lb squats on a bosu ball. ohh lord pac.
― goole, Monday, 4 January 2016 17:51 (eight years ago) link
my sw0le g0al for 2016 is to lift my new set of completely ridiculous-looking (but well-regarded) weights in our very small spare room I mean luxuriously appointed home gym.
― mom tossed in kimchee (quincie), Monday, 4 January 2016 18:58 (eight years ago) link
https://www.youtube.com/watch?v=83nEQAO_U9k
I'm kind of liking this guy's videos -- he's a little long-winded but convincing.
― on entre O.K. on sort K.O. (man alive), Tuesday, 5 January 2016 04:19 (eight years ago) link
omg the gym is paaaaaaaccckkkkkkkeeeeeeddd
― Spottie, Tuesday, 5 January 2016 04:21 (eight years ago) link
lol I was thinking about that today but didn't go. Fuckin rezzies.
― on entre O.K. on sort K.O. (man alive), Tuesday, 5 January 2016 04:28 (eight years ago) link
i held off till a little later tonight and it wasn't as crowded. smelled like ass to the ass though
― big Mahats (mattresslessness), Tuesday, 5 January 2016 05:10 (eight years ago) link
they have an olympic platform! bumper plates! brand new squat racks!
that is awesome. happy lifting in 2016. bumper plates are so crucial. octagonal plates should be outlawed.
― big Mahats (mattresslessness), Tuesday, 5 January 2016 05:15 (eight years ago) link
Back on the horse as of last Wednesday- I had to move Friday to Saturday because of some holiday or something? but things are going well. I'm up to 130x5 on the squat, which is hardly great, but at least it's going up, albeit slowly. Still benching more than I can squat, which obviously won't last, and still basically not struggling with the deadlift at all and going up 10lb every workout.
Finally got the hell over myself and started eating more (shooting for 2500-ish calories a day); I've been kind of struggling with that since pretty much 100% of the reason I want to take care of myself is to just be smaller, for whatever special-snowflake gender presentation baggage bullshit I have, and the thought of bulking up just skeeves me out. But fuck it, I started doing this because it's the only way to lose excess fat and keep it off further down the line, so if I'm sabotaging myself and getting worse results anyway by not eating enough I can at least reason myself past that little mental block.
Still not trying any ketogenic diet shenanigans until I'm well past the intro phase of Starting Strength and comfortably adding pull-ups into the routine.
― You guys are caterpillar (Telephone thing), Tuesday, 5 January 2016 06:26 (eight years ago) link
Also considering a yoga class since they're free at my gym and I have a shoulder flexibility issue that's affecting my low bar grip. Maybe worth a try?
― You guys are caterpillar (Telephone thing), Tuesday, 5 January 2016 06:40 (eight years ago) link
pretty much everyone could use some yoga imo
― (β’Μͺβ) (carne asada), Tuesday, 5 January 2016 14:53 (eight years ago) link
watch a frighteningly gray joe montana teach you how to do shoulder passthroughs:https://www.youtube.com/watch?v=HtvugDP-jrI
― illegal economic migration (Tracer Hand), Tuesday, 5 January 2016 15:22 (eight years ago) link
Was able to do sets of 185x5 on high back squats today, feels like I made a leap.
― on entre O.K. on sort K.O. (man alive), Tuesday, 5 January 2016 18:38 (eight years ago) link
https://medium.com/bull-market/sweaty-january-and-how-gyms-make-money-7d682ff5eeaf
― Does that make you mutter, under your breath, βDamnβ? (forksclovetofu), Tuesday, 5 January 2016 19:04 (eight years ago) link
Also realized I've been cheating on my bench (not going all the way down) and that may actually be stalling progress. Took the weight down a little and focused on form. Also got a good tip from a video not to go straight up and down because of shoulder impingement (a problem for me with my constantly tight shoulder) but to have a slight diagonal bar path. Helped a lot.
― on entre O.K. on sort K.O. (man alive), Tuesday, 5 January 2016 21:57 (eight years ago) link
Didn't honestly notice a huge increase in lunchtime gym usage today, but it may have been the cold keeping people in their offices.
― on entre O.K. on sort K.O. (man alive), Tuesday, 5 January 2016 21:58 (eight years ago) link
bench is my weakest lift. I've been working on different variations stuff like close grip, 2 count pause an inch above the chest and bringing it down on slow 5 count .
― (β’Μͺβ) (carne asada), Tuesday, 5 January 2016 22:08 (eight years ago) link
i bench like thishttps://www.youtube.com/watch?v=RlSxM05J7eM
― #amazing #babies #touching (harbl), Wednesday, 6 January 2016 00:19 (eight years ago) link