OT: Fitness and Nutrition XII

[Mrb1p]

I’d offer to help but I don’t train with pipsqueaks

Thats fair sensei

 

[Lafleurs Guy]

I got back from Thailand today.

Oof, why am I here lol ? Looked to hit pads with someone and no one can and it's super sunny outside. Rip my Muay thai journey.

I weighed myself and I'm at 204 lbs, the lightest I've been since 2014 or so. I still feel heavy though, and my cardio isn't too good as I think I caught Dengue in my first week in Thailand.

I also fell on my back while roundhouse kicking the banana bag and hurt my back again. It's cool to be cool.

I'm going back in 2025 to fight, I'm almost certain. Totally hooked.

Take it easy and heal.

 

[Mrb1p]

Take it easy and heal.

Healing sucks and it's boring.

 

[Lafleurs Guy]

Healing sucks and it's boring.

Yeah. I just spent two and half years leaning that.

 

[Mrb1p]

I got beat up so bad yesterday at Muay thai. Crazy how different it is training with people that live and train MT and hobbyist who are just there to blow steam. Coach had to step in to tell the other student to chill the f*** out. I think he saw my face and knew I was getting serious.

Nothing more frustrating than people that aren't too good just going for ego wins.

 

[Lafleurs Guy]

I got beat up so bad yesterday at Muay thai. Crazy how different it is training with people that live and train MT and hobbyist who are just there to blow steam. Coach had to step in to tell the other student to chill the f*** out. I think he saw my face and knew I was getting serious.

Nothing more frustrating than people that aren't too good just going for ego wins.

Next time kick him in the ding ding.

 

[overlords]

Yeah. I just spent two and half years leaning that.

Healing sucks and it's boring.

this thread is just habs fans channeling the habs. I'm turning 35 and only just getting to enjoy the benefits of having an S-curve in my spine.

 

[Lafleurs Guy]

this thread is just habs fans channeling the habs. I'm turning 35 and only just getting to enjoy the benefits of having an S-curve in my spine.

Yeesh. Take it easy man

 

[angusyoung]

Finally got back to a sustained fitness regime after the hospitalization and recovery and subsequent covid. Crazy how fast one can lose their conditioning, stamina, etc. Last time being so inactive was during the mrs cancer treatments during the pandemic and still managed to get some activity in. Recently though the lack of any type of workout really is evident. Before I would do my gym regime and then run pretty much flat out to the beach and jump off the pier into the sea and swim for a good 30-45 minutes and then run back. The gym regime was not too bad as it's so diverse and often changing
apparatus etc. Couldn't flat out run all the way to the beach and jogged it in after a breather, not even 700m. The swimming wasn't too bad as have done some workouts in the pool and it's been calmish. Even tennis, golf and surfing were noticeably terrible from lack of mobility and flexibility. Anyways, feels good to get back at it and feel those muscles come alive. Looking forward to getting more fit and getting into some football(soccer) and more challenging spear fishing.






one of the pitfalls of having an inferior non-permanent net, the constant re-adjustment from the drooping.

 

[Lafleurs Guy]

I find as the weights are getting heavier the rest time is longer and my workouts are getting longer. By the end I’m pretty drained.

Currently it’s a two day split. I’m thinking of breaking this into three to shorten things and make it a little less crazy.

Current:

Day one:

Squats
Bench press
Push ups incline
Dumbbell Row/Inverted Row superset

Day Two
Shoulder Press
Chin-ups/dips superset
Ez-curl close grip/Tricep band pull down superset
Deadlifts

I’m thinking:

Day one:
Squats
Arms

Day two:
Shoulder press
Deadlift
Farmer Walk

Day three:
Chest & Back

Thoughts?

 

[Mrb1p]

I find as the weights are getting heavier the rest time is longer and my workouts are getting longer. By the end I’m pretty drained.

Currently it’s a two day split. I’m thinking of breaking this into three to shorten things and make it a little less crazy.

Current:

Day one:

Squats
Bench press
Push ups incline
Dumbbell Row/Inverted Row superset

Day Two
Shoulder Press
Chin-ups/dips superset
Ez-curl close grip/Tricep band pull down superset
Deadlifts

I’m thinking:

Day one:
Squats
Arms

Day two:
Shoulder press
Deadlift
Farmer Walk

Day three:
Chest & Back

Thoughts?

Look into myoreps if you want to shorten your training time. Basically go straight into push-ups without rest for progressive failure. After your last set of bench, get up, pushup decline until failure, 30 second pause and push up to failure either flat or incline.

You can use that for most compounds into body weight exercises. It turns a 5 minutes set into a ~1 minute one, and the adaptation is a lot better.

Having deadlift pre-exhausted is IMO, very counter productive and probably a good injury risk. Might want to look at that.

Lastly, if you want 3 days, the proven cookie-cutter program of PPL (push press leg), 5/3/1, by Wendler. Wendler can get pretty long and implementing myoreps and supersets can make it a lot shorter.

I was personally running a modified 5/3/1 before my sciatica flared up. If you need examples I can always send you my logs.

 

[Lafleurs Guy]

Look into myoreps if you want to shorten your training time. Basically go straight into push-ups without rest for progressive failure. After your last set of bench, get up, pushup decline until failure, 30 second pause and push up to failure either flat or incline.

You can use that for most compounds into body weight exercises. It turns a 5 minutes set into a ~1 minute one, and the adaptation is a lot better.

Having deadlift pre-exhausted is IMO, very counter productive and probably a good injury risk. Might want to look at that.

Lastly, if you want 3 days, the proven cookie-cutter program of PPL (push press leg), 5/3/1, by Wendler. Wendler can get pretty long and implementing myoreps and supersets can make it a lot shorter.

I was personally running a modified 5/3/1 before my sciatica flared up. If you need examples I can always send you my logs.

It's not just the time, I just find that the squats are crushing me for the rest of the workout. The shoulder/arm/deadlift day is okay but the squat/chest/back is brutal. Maybe the three sets of pushups could be cut to one... just max out on it. I could do the same thing with inverted rows. That might make it a little more manageable.

 

[President XD]

Not an expert but have worked on and off long enough to risk a suggestion. You probably shouldn't split pushing exercises over two consecutive days. You would probably be better off with a split like this:


Day 1: Push - Chest, Shoulders and Triceps
Day 2: Legs
Day 3: Pull - Back, biceps and forearms
Day 4: Rest

Putting legs between day 1 and 3 gives your upper body some rest before you do upper body again even if you are targeting different muscle groups.

 

[angusyoung]

Giving myself a pat on the back as it has been forever and a day since doing a round under par.

 

[BehindTheTimes]

Putting on the weekly miles and recently bought a garmin forerunner 265. I do not know how Apple can sell watches, this is superior in every way to my Apple Watch which was lucky to get 18 hours of battery life. My Fitbit was better than the Apple Watch, but this garmin is superior to both AINEC.

 

[BehindTheTimes]

Not an expert but have worked on and off long enough to risk a suggestion. You probably shouldn't split pushing exercises over two consecutive days. You would probably be better off with a split like this:


Day 1: Push - Chest, Shoulders and Triceps
Day 2: Legs
Day 3: Pull - Back, biceps and forearms
Day 4: Rest

Putting legs between day 1 and 3 gives your upper body some rest before you do upper body again even if you are targeting different muscle groups.

This is so tried and true. I’m not sure what LG is doing, but looks like a pretty bizarre split. I love PPL.

Currently I don’t have time to get to the gym. I canceled my membership a few months back and bought a couple kettlebells. Running is my passion now, but I like some strength training to prevent injury. I use them for everything, swings, suitcase carries, goblet squats, dead lifts, lunges, glute bridges, even curls. They are more than enough what I am trying to achieve which is basically a bit of leg and core strength for improved running and injury prevention. It was the best decision I’ve made.

 

[sandviper]

I find as the weights are getting heavier the rest time is longer and my workouts are getting longer. By the end I’m pretty drained.

Currently it’s a two day split. I’m thinking of breaking this into three to shorten things and make it a little less crazy.

Current:

Day one:

Squats
Bench press
Push ups incline
Dumbbell Row/Inverted Row superset

Day Two
Shoulder Press
Chin-ups/dips superset
Ez-curl close grip/Tricep band pull down superset
Deadlifts

I’m thinking:

Day one:
Squats
Arms

Day two:
Shoulder press
Deadlift
Farmer Walk

Day three:
Chest & Back

Thoughts?

IMO, If a three day split is what you prefer:

Day 1
Shoulders and arms

I would suggest two bicep and two tricep movements. I would do shoulder presses and lateral raises. 6 exercises.

Day 2
Chest and back

Do the staple bench press and rows. Add a chest fly and some sort of vertical pull, like a pullup or lat pulldown. This is only 4 exercises, but you got two big compounds with the bench and rows.

Day 3
Legs

I’d do squats and leg accessories like extensions, hamstring curls… maybe do a romanian deadlift this day.

The next leg day, i would do the conventional deadlifts and split squats.

I think this sort of split can manage your fatigue pretty well.

I personally do a push, pull, legs then upper/lower so a five day split. I take weekends off.

 

[Lafleurs Guy]

IMO, If a three day split is what you prefer:

Day 1
Shoulders and arms

I would suggest two bicep and two tricep movements. I would do shoulder presses and lateral raises. 6 exercises.

Day 2
Chest and back

Do the staple bench press and rows. Add a chest fly and some sort of vertical pull, like a pullup or lat pulldown. This is only 4 exercises, but you got two big compounds with the bench and rows.

Day 3
Legs

I’d do squats and leg accessories like extensions, hamstring curls… maybe do a romanian deadlift this day.

The next leg day, i would do the conventional deadlifts and split squats.

I think this sort of split can manage your fatigue pretty well.

I personally do a push, pull, legs then upper/lower so a five day split. I take weekends off.

Thanks. Im sticking with the two day split for now.

I put squats at the end of workout1 instead of the beginning. That made things much more manageable. They were killing me for the rest of my workout. Having it at the end is a lot better.

 

[Saxon]

Upper
Lower
Rest
Upper
Lower
Rest
Rest

Is a great split if you can get to the gym 4 days a week. Spreads out the volume nicely and allows for adequate rest. If your time crunched my favourite is D.C. style rest pause. One D.C. rest pause per exercise. Allows you to maximize stimulating reps and minimizes fatigue from non stimulating reps.

 

[Lafleurs Guy]

Upper
Lower
Rest
Upper
Lower
Rest
Rest

Is a great split if you can get to the gym 4 days a week. Spreads out the volume nicely and allows for adequate rest. If your time crunched my favourite is D.C. style rest pause. One D.C. rest pause per exercise. Allows you to maximize stimulating reps and minimizes fatigue from non stimulating reps.

Four days is just too much. I try to do three days a week. I like the two day split when possible because it means each exercise gets at least three times every two weeks.

 

[Saxon]

Four days is just too much. I try to do three days a week. I like the two day split when possible because it means each exercise gets at least three times every two weeks.

That’ll work too.!

 

[NotProkofievian]

I'm going to buy a wahoo kicked for the winter. I can do threshold and vo2max stuff on the treadmill but zone 2 on the treadmill is just so dull. I have some morning meetings that I can just take from the bike and still end up with 3 or 4 hours of zone 2 per week.

 

[Mrb1p]

I'm going to buy a wahoo kicked for the winter. I can do threshold and vo2max stuff on the treadmill but zone 2 on the treadmill is just so dull. I have some morning meetings that I can just take from the bike and still end up with 3 or 4 hours of zone 2 per week.

Yeah treadmills suck.

 

[sandviper]

Thanks. Im sticking with the two day split for now.

I put squats at the end of workout1 instead of the beginning. That made things much more manageable. They were killing me for the rest of my workout. Having it at the end is a lot better.

Oh, I must had missed that post. Squats at the end will definitely save the rest of the workout but the caveat is you won’t be as strong depending how intense your workout is. Personally, I do my big four (squat, deadlift, overhead press, bench) as my third exercise. I’ll do two accessory then my big lift, then finish my workout. I agree a big lift early can really make it hard though. My kryptonite is deadlift. That really fcks me up.

Upper
Lower
Rest
Upper
Lower
Rest
Rest

Is a great split if you can get to the gym 4 days a week. Spreads out the volume nicely and allows for adequate rest. If your time crunched my favourite is D.C. style rest pause. One D.C. rest pause per exercise. Allows you to maximize stimulating reps and minimizes fatigue from non stimulating reps.

I did your split for a long time. I’m doing PPL, U/L now but your four day is solid.

 

[Lafleurs Guy]

Oh, I must had missed that post. Squats at the end will definitely save the rest of the workout but the caveat is you won’t be as strong depending how intense your workout is. Personally, I do my big four (squat, deadlift, overhead press, bench) as my third exercise. I’ll do two accessory then my big lift, then finish my workout. I agree a big lift early can really make it hard though. My kryptonite is deadlift. That really fcks me up.

As the weights get heavier I find I really don’t have a choice but to put squats and DL last. They ruin me for the rest of the workout. They’re my only two leg exercises so it works out putting them at the end. Legs are still relatively fresh and I have enough to give it my all. But if I do them first I’m ruined for everything else.