Our Physical Fitness

[Mannahnin]

Last night:
Elliptical warm up, supine press four sets, inclined dumbbell curls three sets with drop sets on each, leg press three sets with sets of calf raises after each.

Leg press was my first time doing it at PF so a new machine, and my first time trying it since March 15, around when my hip was really hurting. Did less volume and weight but still got in three sets and my quads were distinctly wobbly and enervated afterward, so I was happy with the work.

My hip doesn't seem to be complaining too much or giving stabby pains, so that's a positive sign on putting leg press back in regular rotation.

I've also been doing daily hip flexor stretches, figure four single leg bridges, and lying leg raise abduction work prescribed by my PT- leg abduction on the left side in particular is definitely strenuous. On sets after the first it's burning by the end of the 10-12 rep set. Which feels weird, since not long ago I was doing abduction with substantial weight on machines at the gym for twice that many reps.

 

[Scribe]

Anyone else taking Creatine, and do you get cramps if you go over 5mg a day? I'm starting to think that may be the issue.

 

[Eyes of Nine]

Last night:
Elliptical warm up, supine press four sets, inclined dumbbell curls three sets with drop sets on each, leg press three sets with sets of calf raises after each.

Leg press was my first time doing it at PF so a new machine, and my first time trying it since March 15, around when my hip was really hurting. Did less volume and weight but still got in three sets and my quads were distinctly wobbly and enervated afterward, so I was happy with the work.

My hip doesn't seem to be complaining too much or giving stabby pains, so that's a positive sign on putting leg press back in regular rotation.

I've also been doing daily hip flexor stretches, figure four single leg bridges, and lying leg raise abduction work prescribed by my PT- leg abduction on the left side in particular is definitely strenuous. On sets after the first it's burning by the end of the 10-12 rep set. Which feels weird, since not long ago I was doing abduction with substantial weight on machines at the gym for twice that many reps.

Side Abduction with leg full out may actually be more force for your hip. Assume your leg is about 1/7th of your weight - but from a fulcrum standpoint, out to the foot, it probably weighs something like half your weight. Plus, the mechanics of your body when sitting at the abduction machine (I use one of those too) is way different than when lying on your side, with your leg free floating - you may be using a bunch more muscles than when isolated in the abduction chair? More muscles means more effort means quicker exhaustion?

 

[Bedrockgames]

Anyone else taking Creatine, and do you get cramps if you go over 5mg a day? I'm starting to think that may be the issue.

I haven't taken it in years, but it gives a lot of people cramps and gas

 

[Scribe]

I haven't taken it in years, but it gives a lot of people cramps and gas

Yeah, no gas thankfully but I've been struggling to figure out my shoulder issues.

I do cramp from Creatine, I cut back from 10mg to 5mg daily and the worst of it went away, but now I'm wondering if I have some low level cramping that just cannot go away.

 

[AlexofBarbaria]

Did some cardio on the indoor bike tonight. I target 130-140bpm and am working up to 45 min sessions. It's quite easy to do while watching a show on the tablet.

My intention is for this to be Peter Attia-style "zone 2" training, although my app calls this zone 3. I've seen multiple definitions of the zones. In any case, this feels about right according to the Talk Test -- I can talk at this intensity, but the other person would be able to tell I'm exercising.

 

[AlexofBarbaria]

Anyone else taking Creatine, and do you get cramps if you go over 5mg a day? I'm starting to think that may be the issue.

I've taken 5mg/day for years and 10mg/day for about 6 months now and haven't had any issues. I remember when I first tried creatine it gave me some gut trouble but I haven't had that problem since. I was probably doing the protocol where you start with 25g/day for a few days.

 

[TiQuinn]

I've taken 5mg/day for years and 10mg/day for about 6 months now and haven't had any issues. I remember when I first tried creatine it gave me some gut trouble but I haven't had that problem since. I was probably doing the protocol where you start with 25g/day for a few days.

Yeah, I never had the gut issue - I started at the 5 mg dose and just kept it at that.

 

[Mannahnin]

I do cramp from Creatine, I cut back from 10mg to 5mg daily and the worst of it went away, but now I'm wondering if I have some low level cramping that just cannot go away.

I've taken 5mg/day for years and 10mg/day for about 6 months now and haven't had any issues. I remember when I first tried creatine it gave me some gut trouble but I haven't had that problem since. I was probably doing the protocol where you start with 25g/day for a few days.

My understanding has always been that 3-5mg daily is the optimal range, and that "loading" with higher doses has not been shown to have any long term benefit. Are there studies recommending higher dosage?

Yeah, I never had the gut issue - I started at the 5 mg dose and just kept it at that.

Same.

 

[Mannahnin]

Side Abduction with leg full out may actually be more force for your hip. Assume your leg is about 1/7th of your weight - but from a fulcrum standpoint, out to the foot, it probably weighs something like half your weight. Plus, the mechanics of your body when sitting at the abduction machine (I use one of those too) is way different than when lying on your side, with your leg free floating - you may be using a bunch more muscles than when isolated in the abduction chair? More muscles means more effort means quicker exhaustion?

Seems like a reasonable thesis! Although the strain is very localized.