Our Physical Fitness

[TiQuinn]

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!

The good thing is creatine monohydrate is cheap as hell. They’ve tried to fancy it up but each new formulation is no more effective (or less effective) than the base stuff.

 

[Mannahnin]

Had a good, but still relatively light, gym session last night- elliptical warm up, dumbbell bench four sets, dumbbell inclined curls 3 sets + drop sets, cable row three sets, elliptical cool down. Plus my PT exercises at home.

First "actual" PT session (after the initial eval) this morning. Added another exercise and another stretch and had some Graston work to try to break up any scar tissue and fasciitis. Hopefully progress!

 

[Scribe]

Shoulder, was not a winner today.

Its better than it was, but my last exercise was going to be incline press, which I always do, 55s/60s/65s. Felt it on the first rep, just a ton of weakness in the joint, pushed through and packed it in.

Doctor did mention I likely had some Bicep Tendonitis, since everything of course is all connected, overcompensating, etc.

I'll take a day off tomorrow, maybe light work Sunday, and then the test on Monday (Chest).

 

[Zardnaar]

Need to exercise more phew.

 

[Bedrockgames]

Shoulder, was not a winner today.

Its better than it was, but my last exercise was going to be incline press, which I always do, 55s/60s/65s. Felt it on the first rep, just a ton of weakness in the joint, pushed through and packed it in.

Doctor did mention I likely had some Bicep Tendonitis, since everything of course is all connected, overcompensating, etc.

I'll take a day off tomorrow, maybe light work Sunday, and then the test on Monday (Chest).

Definitely do what the doc says here. I did shoulders today (but not chest). I have found lowering the weight helps as my shoulders are one area I don't want any issues. I used to get regular bursa sac inflammation and that would kill my whole workout.

I have a problem on the decline press because I cracked a rib some years ago. I have to get an X-ray because I keep feeling discomfort around my lower right ribs still (it is possible it isn't the cracked rib but a hernia or something: seems like the rib though as it is the same sport and it never seems to have fully healed).

 

[AlexofBarbaria]

I have found lowering the weight helps as my shoulders are one area I don't want any issues.

Absolutely. If my shoulder is irritated, I like to do my exercises in the reverse order, so single-joint before multi-joint. E.g. flys before bench press, or lateral raises before shoulder press. Really helps to reduce the weight on the heavier exercise.

Sometimes I even do the multi-joint exercise using the same weight with no rest as a dropset. E.g. instead of pressing the 60s for 10 reps, do flys with the 30s for 10, then straight into pressing them for 10. Plenty of ways to make light weights feel heavy and concentrate the stress on the muscle instead of the joint.

 

[AlexofBarbaria]

Nice thing about only working out twice a week is I can do whatever and not have to worry about recovery.

I went HAM in the gym last night. Increased weight and/or reps on every exercise (totally expected coming back from a break, but still fun).

I think this was the highest average heart rate I've recorded for a 1 hour+ session. The 60 reps of barbell leg work at the beginning skyrocketed it, and then I was too impatient to let it come down after that. I usually try to wait until it drops to Zone 2 between sets, but I hit the next set while still in Zone 3 for most of this workout.

Part of it is my wife is getting fitter so she pushes me to rest less, otherwise she gets bored lol. She recovers WAY faster between sets.

Workout B
Barbell Split Squat 155lb x 10,10
Barbell Good Morning 135lb x 10,10
Seated Dumbbell Shoulder Press 110lb x 8, 70 x 15
Lat Pulldown 140lb x 13,10
Seated Cable Row 140lb x 9,8
Leverage Decline Chest Press 200lb x 13, 180 x 8
Incline Dumbbell Curl 60lb x 12,9,3
Single-Arm Cable Overhead Extension 17.5lb x 12,9,3
Kettlebell Fly 50lb x 8, 40lb x 7
Standing Machine Calf Raise 270lb x 13,13

 

[Mannahnin]

Got to the gym yesterday morning for elliptical, dumbbell bench four sets, dumbbell inclined curls three sets with drop sets, dumbbell skull crushers/pullovers three sets. And did my PT exercises separately- the PT on Friday added another stretch and another exercise (was doing a hip flexor stretch, figure 4 single leg bridges, side lying hip abductor leg raises; added a periformis stretch and clamshells).

Did my PT exercises and stretches after breakfast this morning (I haven't been 100% on doing them every day, but I'm close), and if I can fit in a quick gym session tonight I'd like to get leg press, and either or both of lat pulldowns and cable row.

 

[Zardnaar]

Any advice for exercise with back injuries? I don't do gyms I've been walking and hiking a lot. Eg instead of driving to supermarket I'll walk takes an hour return. Haircut walk to town hour each way long on the return.

Winters coming up so not going above the snow line on local mountains. You can get yourself into trouble up there.

Cold doesn't bother me as such wet does so exercising outside isn't an issue and there's an event coming up. Midwinter swim at the beach.


I like swimming might be worth a hoon.

 

[Scribe]

Any advice for exercise with back injuries?

Yoga? I want to get back into it, since I'm not doing all my Muay Thai stretching anymore.