Our Physical Fitness

[AlexofBarbaria]

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?

Whoops, we're all saying mg but that should be g. I take 10 grams per day.

The 20-25g/day loading phase has been shown to be unnecessary in the long term, yeah. I wouldn't do that again.

I'm not aware of any studies recommending 10g over 5g. I just decided to try it in case there were further benefits. I haven't noticed any dramatic benefits, but I also didn't have any issues, so I stuck with it.

Since the goal is to take whatever amount results in full saturation of creatine in the muscles, 5g for everyone is a simplification. If that dose was calibrated for the average person, larger than average people should take a higher dose.

 

[Scribe]

Since the goal is to take whatever amount results in full saturation of creatine in the muscles, 5g for everyone is a simplification. If that dose was calibrated for the average person, larger than average people should take a higher dose.

This is exactly why I was taking 10 for a month and a half, but.then I was getting crippling neck cramps.

 

[Scribe]

Yesterday was Legs, uneventful.
Today was back + the range of motion stuff.

I think, a good thing happened near the end. I was doing Lat Pull downs, I had been told 'no wide grip, you keep hurting yourself you idiot' so...I took that advice, and went a bit more narrow than normal. This was my last 3 sets of the day and I think I felt a pop.

Now, normally this would be not great, but I THINK this was actually some scar tissue ripping up, because I'm something of a masochist, and am one who believes that pain is simply weakness leaving the body and so just keep working on things.

It feels a lot more loose now, in a good way, so we will cross fingers and see how it feels tomorrow when I see the Doctor.

 

[AlexofBarbaria]

I did workout A of my routine tonight. Which has squats, so really should be known as Squat Day.

Squats felt totally fine cardio-wise, but I was a bit greedy with the weight: I wanted two plates on the bar so went to 225. Didn't feel super heavy, but my form was a bit wobbly. I'll stick with this weight for a few workouts to lock it in.

Wanted to do dumbbell incline press but all the benches were taken, so used a weird converging machine.

Workout A
Barbell Squat - 225lb x 8,8
Chin Up - b.w. x 14
Single-Arm Dumbbell Row - 85lb x 10,8
Incline Machine Press - 120lb x 8,8
Cable Rope Pushdown - 57.5lb x 13, 62.5lb x 5, 47.5lb x 6
Decline Dumbbell Fly - 50lb x 12,7
Standing Leg Curl - 55lb x 9,8
EZ-Bar Preacher Curl - 55lb x 15,8
Thumbs-Up Dumbbell Lateral Raise - 35lb x 11,9
Single-Leg Dumbbell Calf Raise - 35lb x 12,10,9

 

[Scribe]

Something for sure happened yesterday with that pop/tear. It feels better than it has in weeks. Even washing my face used to hurt, I was at times typing one handed, now its the same 'old' pain which was just joint driven.

 

[Mannahnin]

Something for sure happened yesterday with that pop/tear. It feels better than it has in weeks. Even washing my face used to hurt, I was at times typing one handed, now its the same 'old' pain which was just joint driven.

Huzzah!

I like narrow grip better on that exercise anyway. Definitely feel my lats more.

 

[Clint_L]

Huh - never tried creatine, but after reading this I did some reading and it seems to have some solid research backing up moderate use, so I ordered some. Anything that helps recovery hurt less!

Edit: my work-outs are basically aimed at maintaining overall fitness as I age, so I do one every day except sometimes on Sundays:

25 minutes: cardio (interval training) plus warm down (Mon-Wed-Fri elliptical, Tue-Thur rowing, Sat-Sun combat)
5 minutes stretching
30 minutes weights plus core (Mon-Thur pushing, Tue-Fri pulling, Wed-Sat legs)

And that's it! I'm fortunate to have a really good fitness centre at my work, so during the week I can get it done during the workday during a prep or my lunch; on weekends I do it at home. I'm fit but not very athletic, and I'm not trying to get big or anything, so I just keep stuff basic.

 

[payn]

Huh - never tried creatine, but after reading this I did some reading at it seems to have some solid research backing up moderate use, so I ordered some. Anything that helps recovery hurt less!

I used a bit from 18-22 years old about. I worked out a lot then. Feel like I probably need it more now at 45 tho.

 

[Clint_L]

I used a bit from 18-22 years old about. I worked out a lot then. Feel like I probably need it more now at 45 tho.

Yeah, that's what I'm thinking. Apparently it might have cognitive benefits, too, which gods know I need - my brain ain't getting any bigger!

 

[Scribe]

Boys, the pain is almost back to 'normal'.

I'm even more convinced now that I tore something 3 weeks ago, and the popping yesterday was the breakdown of scar tissue.

The relief from the pain I'm feeling is immense.

Legs again today. Very much looking forward to next week.