Gym/Exercise Thread

[Idoit40fans]

I worked out for the first time in a while yesterday, I feel nothing today, not sure if I worked out just the right amount or if I took it way too easy.

[PensFanInDC]

You should always feel something the day after a workout, even if you're in shape.

[steelhammer]

I changed up my leg workout as I'm taking some time off from front squats. Did 1-leg press at a VERY light weight for 20 reps and my legs feel annihilated today. Crazy how small changes can make a huge difference in terms of what muscles get stressed. Supposed to do a training ride tonight and it's gonna be a rough one based on how my legs feel.

[PensFanInDC]

I changed up my leg workout as I'm taking some time off from front squats. Did 1-leg press at a VERY light weight for 20 reps and my legs feel annihilated today. Crazy how small changes can make a huge difference in terms of what muscles get stressed. Supposed to do a training ride tonight and it's gonna be a rough one based on how my legs feel.

I did 1 legged squats yesterday. Brutal!

[steelhammer]

I changed up my leg workout as I'm taking some time off from front squats. Did 1-leg press at a VERY light weight for 20 reps and my legs feel annihilated today. Crazy how small changes can make a huge difference in terms of what muscles get stressed. Supposed to do a training ride tonight and it's gonna be a rough one based on how my legs feel.

I did 1 legged squats yesterday. Brutal!

Yeah, highly undervalued exercise. I know we live in an age where you get made fun of for not doing barbell squats, but do a heavy set of 1-leg press on a leg press machine and try to carry that same attitude. 1-legged Bulgarian split squats are another alternative, and a very painful one at that.

[PensFanInDC]

I changed up my leg workout as I'm taking some time off from front squats. Did 1-leg press at a VERY light weight for 20 reps and my legs feel annihilated today. Crazy how small changes can make a huge difference in terms of what muscles get stressed. Supposed to do a training ride tonight and it's gonna be a rough one based on how my legs feel.

I did 1 legged squats yesterday. Brutal!

Yeah, highly undervalued exercise. I know we live in an age where you get made fun of for not doing barbell squats, but do a heavy set of 1-leg press on a leg press machine and try to carry that same attitude. 1-legged Bulgarian split squats are another alternative, and a very painful one at that.

I actually like doing the bulgarian split squats. I was doing 1 legged T squats yesterday. I had to use a bar as my balance is not all there yet but man...my legs are dead today.

[yubb]

I did my most ever on squats the other day and was only seriously sore for a day. I was pleased that I wasn't totally incapacitated, showing that I'm really keeping with exercising. It was, however, quite difficult to go 100% at my hockey game a few days later. Legs were dead.

[Godric]

Wait, you guys don't exercise shirtless, strike poses and drop f bombs to the YouTube camera? Call me when you're serious about training.

That's hilarious.

I like watching the videos, I can do without the posing and **** but Greg throws up good workouts on YouTube

[yubb]

I jumped into the thread late, but assuming "Greg" is the guy in that video...

He reminds me of a really cut version of one of the d-bags at my gym. I don't know why, but this dude feels the need to rap, out loud, the songs he's listening too, as he works out. He really gets on my nerves. That said, he's one of the few people that will actually spray down a bench after he's done using it.

[steelhammer]

I did my most ever on squats the other day and was only seriously sore for a day. I was pleased that I wasn't totally incapacitated, showing that I'm really keeping with exercising. It was, however, quite difficult to go 100% at my hockey game a few days later. Legs were dead.

Fatigue isn't limited to just the muscles. Burning out your central nervous system is a much greater concern when you are lifting heavy. You just won't get that ability to fully fire your muscles again until you are significantly rested. That's why you may feel fine, but suffer a decrease in performance after heavy lifting. In my case right now, my leg/glute muscles just plain hurt.

[steelhammer]

Wait, you guys don't exercise shirtless, strike poses and drop f bombs to the YouTube camera? Call me when you're serious about training.

That's hilarious.

I like watching the videos, I can do without the posing and **** but Greg throws up good workouts on YouTube

Yeah, it's really unnecessary and ruins what would otherwise be a pretty good image of an accomplished and fit individual. We can all see that he has an incredible physique, no need for the (reverse) exclamation points.

[yubb]

I had to stop doing my "leg day" and just do a leg exercise each time I worked out instead. I found I skipped legs/shoulders day too often because I hated doing it. Legs are so tiring to work out. After I made the change I've kept at legs much better. Now if I could stop drinking alcohol I'd be set!

[steelhammer]

I had to stop doing my "leg day" and just do a leg exercise each time I worked out instead. I found I skipped legs/shoulders day too often because I hated doing it. Legs are so tiring to work out. After I made the change I've kept at legs much better. Now if I could stop drinking alcohol I'd be set!

It helps if you split your leg workouts up. Make one day a week for squats (or squat variation) and one day a week for deadlift (or deadlift variation). If you are playing a sport, you could experiment with more speed work on squats (with bands or chains) and Romanian deadlift (one of the most athletic lifts outside of the Olympic lifts for sport) for sets of 8-12 the other day. Just give it 72 hours minimum between leg days (unless you are doing a specific program). For me, I prefer to do back work (pull ups or rows and traps) on leg days.

[bh]

I did my most ever on squats the other day and was only seriously sore for a day. I was pleased that I wasn't totally incapacitated, showing that I'm really keeping with exercising. It was, however, quite difficult to go 100% at my hockey game a few days later. Legs were dead.

Fatigue isn't limited to just the muscles. Burning out your central nervous system is a much greater concern when you are lifting heavy. You just won't get that ability to fully fire your muscles again until you are significantly rested. That's why you may feel fine, but suffer a decrease in performance after heavy lifting. In my case right now, my leg/glute muscles just plain hurt.

What exactly does this mean because to be honest, it sounds scary as ****. Is it just mean that your CNS is "tired" and needs a rest or is this like permanet unreversable damage? "Burn out" just sounds so menacing.

[yubb]

I had to stop doing my "leg day" and just do a leg exercise each time I worked out instead. I found I skipped legs/shoulders day too often because I hated doing it. Legs are so tiring to work out. After I made the change I've kept at legs much better. Now if I could stop drinking alcohol I'd be set!

It helps if you split your leg workouts up. Make one day a week for squats (or squat variation) and one day a week for deadlift (or deadlift variation). If you are playing a sport, you could experiment with more speed work on squats (with bands or chains) and Romanian deadlift (one of the most athletic lifts outside of the Olympic lifts for sport) for sets of 8-12 the other day. Just give it 72 hours minimum between leg days (unless you are doing a specific program). For me, I prefer to do back work (pull ups or rows and traps) on leg days.

I'm of course into "normal" exercises like the bench press, but I'm also into exercises working lots of muscles at once. So I do things like dead lifts and get ups with weight. I typically sweat a lot and breath heavy, almost like doing cardio, when doing these types of exercises. I love it. The Romanian deadlift sounds like that; I'ma have to look into it.

[steelhammer]

I did my most ever on squats the other day and was only seriously sore for a day. I was pleased that I wasn't totally incapacitated, showing that I'm really keeping with exercising. It was, however, quite difficult to go 100% at my hockey game a few days later. Legs were dead.

Fatigue isn't limited to just the muscles. Burning out your central nervous system is a much greater concern when you are lifting heavy. You just won't get that ability to fully fire your muscles again until you are significantly rested. That's why you may feel fine, but suffer a decrease in performance after heavy lifting. In my case right now, my leg/glute muscles just plain hurt.

What exactly does this mean because to be honest, it sounds scary as ****. Is it just mean that your CNS is "tired" and needs a rest or is this like permanet unreversable damage? "Burn out" just sounds so menacing.

Not permanent damage. Here is a better description:

http://www.criticalbench.com/CNS_centra ... atigue.htm
http://www.livestrong.com/article/14858 ... -symptoms/

[Pavel Bure]

Well got my kettlebell in... it's only 15lbs... I need to go get a 10lb. one to start the Turkish get ups because well I can't do reps safely and without feeling like I'm gonna drop the thing on me... God I'm out of shape, can't even do a 15lb. one.

[steve784]

Well got my kettlebell in... it's only 15lbs... I need to go get a 10lb. one to start the Turkish get ups because well I can't do reps safely and without feeling like I'm gonna drop the thing on me... God I'm out of shape, can't even do a 15lb. one.

Oh man......my trainer started making me do those. Turrible.

[Idoit40fans]

I love getups. I think its a lot easier to be stable with a dumb bell. I don't know if I could do a 15lb kettlebell, but currently I do them with 30 lbs on a dumb bell and started at 20 lbs not that long ago. Usually by rep 5 i'm feeling it and by the time I do a 6th rep, i'm done. I expect that by October or so, i'll be up to 50 lbs.

[Pavel Bure]

I love getups. I think its a lot easier to be stable with a dumb bell. I don't know if I could do a 15lb kettlebell, but currently I do them with 30 lbs on a dumb bell and started at 20 lbs not that long ago. Usually by rep 5 i'm feeling it and by the time I do a 6th rep, i'm done. I expect that by October or so, i'll be up to 50 lbs.

Yeah I can do some of the workouts with the 15lb. one but I'm finding I would be much more stable with a lighter weight on some of them. This is new but I don't feel like it's the same tedious isolation of machines so that's good.

[yubb]

Get ups are good even with a light weight. I started with a 25 lb. plate. Plates are way easier to hold than a dumbell or kettlebell for this one. It's just so great because it works so many different muscles and it gets your heart rate up. I try to do three sets of them, or in the neighborhood of 45 reps regardless of how many I can do at a time. I can always feel it the next day.

[PensFanInDC]

We did Turkish get ups tonight. I used a 15lb kettle bell. Hell of a workout. We also did side plank walk ups. My lats are going to.kill tomorrow

[tifosi77]

Well got my kettlebell in... it's only 15lbs... I need to go get a 10lb. one to start the Turkish get ups because well I can't do reps safely and without feeling like I'm gonna drop the thing on me... God I'm out of shape, can't even do a 15lb. one.

Crikey..... my buddy just told me his PR for those is a 75# kettle bell and a 95# barbell (one hand).

[steelhammer]

Had a bad day at the gym and on the trails today. Nothing major, just disgusted with myself that I couldn't do better. After dogging it for most of the session, I quit on my metcon (back wasn't feeling right) and crashed my bike twice on a group ride (oof). Legs still felt shattered from Monday's ride as well; never a good sign. Gotta get back to going to bed at a decent hour for starters. Otherwise I'm gonna burn myself into the ground.

[Pavel Bure]

Well got my kettlebell in... it's only 15lbs... I need to go get a 10lb. one to start the Turkish get ups because well I can't do reps safely and without feeling like I'm gonna drop the thing on me... God I'm out of shape, can't even do a 15lb. one.

Crikey..... my buddy just told me his PR for those is a 75# kettle bell and a 95# barbell (one hand).

That is nuts. I feel like 75lbs supported by one arm would kill me.