😎
― map ca. 1890 (map), Monday, 15 March 2021 20:17 (three years ago) link
ME TOO
i am gonna keep cycling on the menu, largely because i bought this stupid bike, but pushing cardio/endurance barriers doesnt have anywhere near the same mental health benefit as squatting heavy. also i like being swole.
map i suspect you are familiar with kathy acker's writing on bodybuilding which is kind of the only good writing on the subject
― adam, Monday, 15 March 2021 20:24 (three years ago) link
yeah!!!!!!
― map ca. 1890 (map), Monday, 15 March 2021 20:26 (three years ago) link
and it really is like the only good writing on the subject and i looked around there for a few years lol.
― map ca. 1890 (map), Monday, 15 March 2021 20:27 (three years ago) link
interesting, map. i'm in rough shape due to having two kids (1,4) and packing up my home gym for construction. all this led to me herniating a disk in my lower back while lifting a kid and having crippling sciatica for about two months straight. i've only been doing moderate walking and stretching so far but i think i'm ready for some weights. gotta be careful though
― Heez, Monday, 15 March 2021 20:31 (three years ago) link
and yeah, i agree that lifting without stretching is not a good combo, but i would say i find some of the mind-muscle connections you were referring to in weight lifting as well. i gave up pushing my max with weights a long time ago
― Heez, Monday, 15 March 2021 20:35 (three years ago) link
ooo yeah i'm sorry to hear about your herniated disc. have you seen a pt specialist? if you can afford it i would recommend looking into it. cat-cow might also be good to try? https://www.google.com/search?client=firefox-b-1-d&q=cat+cow+pose.
― map ca. 1890 (map), Monday, 15 March 2021 20:38 (three years ago) link
yeah i was referred to a pt specialist. a little hesitant due to the vid, but it's probably still worth it. my wife's pretty hardcore into yoga so been doing cat-cow and some other poses for a bit. it's a lot better but i really can't afford a setback at this point
― Heez, Monday, 15 March 2021 20:46 (three years ago) link
good luck!
feel like i've really opened up my lower back and hips lately. there's something about increasing my range of motion that feels like encountering a void and creating something there. i get the same feeling when reaching failure .. like i'm crossing over a threshold into a black hole where there's nothing at all, and by doing so i'm claiming it for myself. it's very gratifying.
― map ca. 1890 (map), Monday, 15 March 2021 20:52 (three years ago) link
it's hard to do an effective spinal extension or twist with weights
hard and also dangerous ... if somebody really wants to do spinal extensions/twists with more than their own bodyweight, cable machines or resistance bands are much safer than hand-held weights
map otm on several points ... part of the problem is the "functional" label becoming a selling point without much clarity or consensus about what it means ... if a baseline is something like "ability to do normal human tasks across the lifespan," yoga is more functional than either CrossFit or bodybuilding
― Brad C., Monday, 15 March 2021 20:56 (three years ago) link
haha that's what i was trying to say but much more concisely.
― map ca. 1890 (map), Monday, 15 March 2021 20:57 (three years ago) link
Exercised by Daniel Lieberman was a semi interesting read. Evolutionary anthropology perspective on exercise.I am looking forward to a long-delayed return to running and lifting after a repeat knee surgery in two weeks. Rehab will be either 10 days or 6 weeks lol
― mom tossed in kimchee (quincie), Wednesday, 17 March 2021 16:14 (three years ago) link
anyone have any experience with periodization? i don't really follow a strict timeline with it but it's something like 2 heavy weeks, 1 light week. i just finished a light week and it was pretty necessary, i was getting ragged. definitely starting to notice some mechanical wear and tear these days. skullcrushers give me tennis elbow. my runs are starting to do things like make a small muscle above one inner ankle tender and upset. going back on the manual treadmill last week made my hamstrings angry. went running in the park yesterday, it was warm and sunny, adrenaline got me through some sprints. but today is a much needed rest day. think i'm ordering thai food for dinner tonight. i have been doing things like cutting out dairy milk and cutting down to one yolk instead of two for my eggs every morning in order to trim up a little bit. going to roleplay being a poolside palm springs daddy king in three weeks.
― John Cooper of Christian rock band Skillet (map), Monday, 29 March 2021 21:47 (three years ago) link
i had the best results of my life using variations of the 5/3/1 program. i am hesitant to recommend it or its creator or any website about it because something about lifting programs really brings out the intellectual gym bros and man they have lots of opinions. not just about lifting but their thoughts on life, or political correctness, or all lives mattering.
i had my second best results with the 1.0 version of greg nuckols' unfortunately named "average to savage" program. idk if its freely available but i enjoyed it. dude seems ok as a human being so i am more comfortable recommending.
nb i fucking love spreadsheets, making them and tracking stuff and adding formulae and tweaking stuff so i respond well to those kinds of programs. others may not find their joy in the same place as me.
― adam, Monday, 29 March 2021 21:55 (three years ago) link
haha that's cool. i always go more by feel but that's probably not great for seeing the forest from the trees and giving me the benefits of forced variety.
― John Cooper of Christian rock band Skillet (map), Monday, 29 March 2021 22:03 (three years ago) link
i make my own plan and rotate it every 4-6 weeks. make one that has all things that don't make your joints angry. i like walking lunges or bulgarian split squats (even with no weight these are brutal but don't hurt me), and swiss ball hamstring curls, any butt exercise of course. walking instead of running, whatever. after a month you will feel super fresh.
― superdeep borehole (harbl), Monday, 29 March 2021 23:35 (three years ago) link
back to the big box gym after working out in a crossfit gym for the last year. it's a lot closer. i was sick of driving 7 miles on a really shitty stretch of the freeway.
of course i commit a major sw0le pas on my first morning. the calf machine. i overloaded it a bit and on my second set, couldn't get it back up to the little platform it rests on. could not pull it back up and the machine is so designed that you can't slide plates off of it when it's down off its little platform. eventually i just sauntered away shamefully. :(
― John Cooper of Christian rock band Skillet (map), Wednesday, 31 March 2021 17:56 (three years ago) link
my cheap big box gym is kinda skanky but i love 1) the 5 hammer power racks with personal mirrors and 2) the fact that from 7-8 am on weekday mornings the huge group fitness room is empty, meaning i have it all to myself for yoga.
― John Cooper of Christian rock band Skillet (map), Friday, 16 April 2021 22:10 (three years ago) link
it's kind of funny how when i was younger i used to be a little intimidated by gym bros but now that 1) i'm 38 and 2) lifting heavier than almost all of them, i could not give one fuck and i stare past them all vacantly in between sets. helps to have huge-ass headphones on at all times. i do not understand the people who are just like yammering away constantly.
― John Cooper of Christian rock band Skillet (map), Friday, 16 April 2021 22:13 (three years ago) link
this is a little embarrasing but i have been steroid-curious a few times over the last couple of years. that has come to an end after i ran across a series of excellent videos by a doctor who treats steroid users who are now sick to varying degrees. i'm posting one of the videos here just in case anyone else has thought about it. for a man my age it's basically asking to shut down my hypothalmic-pituitary-gonadal axis for life and take on a particularly sad addiction situation.
https://www.youtube.com/watch?v=Tmbhz-L9mLY
― John Cooper of Christian rock band Skillet (map), Friday, 30 April 2021 15:51 (three years ago) link
I'm getting into the gym now. Found it intimidating a couple times but my gym is small, not busy, and quiet and nobody cares about what I'm doing.
Just using the machines except for some curls with the dumb-bells because I don't want to worry about form too much and it seems easier with the machines. I understand free-weights are better but I'm starting from nothing so anything will be useful.
― 《Myst1kOblivi0n》 (jim in vancouver), Thursday, 29 July 2021 06:17 (two years ago) link
good luck, have fun!
― goole, Thursday, 29 July 2021 12:55 (two years ago) link
remember to add creatine to literally everything you eat from here on out
― adam, Thursday, 29 July 2021 13:10 (two years ago) link
enjoy
― Linda and Jodie Rocco (map), Thursday, 29 July 2021 15:36 (two years ago) link
I've made some not-very-positive posts about machines on this thread, but I think using them to get started is
― Brad C., Thursday, 29 July 2021 15:56 (two years ago) link
a good idea!
― Brad C., Thursday, 29 July 2021 15:58 (two years ago) link
22 months and two surgeries after blowing up my knee, I had my final PT appointment yesterday! Cleared to lift and run and get swole for my pony! Who also needs to get more swole.
Checking out a potential gym today. I hope it works out OK because it is the most convenient option.
― mom tossed in kimchee (quincie), Thursday, 29 July 2021 16:06 (two years ago) link
congrats and good luck!
― think “Gypsy-Pixie” and misspelled. (We are a white family.) (forksclovetofu), Thursday, 29 July 2021 16:42 (two years ago) link
― adam, Thursday, July 29, 2021 6:10 AM (four hours ago) bookmarkflaglink
im looking at all the protein and calories i should be consuming on days when i lift and im just like :/
guess im going to be drinking lots of cartons of eggwhites
― 《Myst1kOblivi0n》 (jim in vancouver), Thursday, 29 July 2021 17:56 (two years ago) link
don't worry about it too much. you can just eat like one extra thing for now if you want.
― criminally negligible (harbl), Thursday, 29 July 2021 18:33 (two years ago) link
I don’t want to join a gym again yet so I’ve started doing something I found called the “vertical lift,” it’s an alternating dumbbell curl to overhead press. I don’t know if it’s a good exercise but it’s nice and meditative, kind of like doing kettlebell swings minus the fear of throwing a bell through my wall.
― Joe Bombin (milo z), Thursday, 29 July 2021 18:38 (two years ago) link
― criminally negligible (harbl), Thursday, July 29, 2021 7:33 PM (fifty-two minutes ago) bookmarkflaglink
otm
― Linda and Jodie Rocco (map), Thursday, 29 July 2021 19:26 (two years ago) link
ok nice
― 《Myst1kOblivi0n》 (jim in vancouver), Thursday, 29 July 2021 20:56 (two years ago) link
considering how unswole I am, it's funny how much advice I've posted on this thread over the years
controversial opinion: almost everyone can get all the protein they need to become as swole as they want by eating normal amounts of normal food
consuming more than 1 gram of protein per pound of body weight per day is more likely to add fat than muscle
there are cases where bulk protein supplementation can help (e.g., for elite athletes who are bigger and leaner than the average NFL player, or for elderly people) but for most people who go to the gym a few times a week, a balance of macronutrients in the form of non-processed foods is a better way to go
https://www.acsm.org/docs/default-source/files-for-resource-library/protein-intake-for-optimal-muscle-maintenance.pdf
― Brad C., Friday, 30 July 2021 18:52 (two years ago) link
that's good info, though it does recommend an amount that is still quite a lot of protein that i wouldn't necessarily consume on a day of regular eating (for my weight the low end they recommend is around 108 grams of protein)
― 《Myst1kOblivi0n》 (jim in vancouver), Friday, 30 July 2021 20:59 (two years ago) link
really don't worry about it. it will make you crazy. if you are eating enough carbohydrates you need even less. 108 grams isn't that much but if you can't get there like i said just eat one more thing. i like turkey slices or yogurt. or don't change anything! it's fine! if you have gone from 0 to doing something you are going to magically gain muscles unless you are literally starving.
― criminally negligible (harbl), Friday, 30 July 2021 21:06 (two years ago) link
that seems wise. im lucky to never have had any food issues and it would be a poor move to start hyper-fixating and nutrient-counting
― 《Myst1kOblivi0n》 (jim in vancouver), Friday, 30 July 2021 21:09 (two years ago) link
just need to register that i can't believe i made it through leg day today, and it was a really solid one at that. fuckin colds can eat shit.
― Linda and Jodie Rocco (map), Thursday, 12 August 2021 21:38 (two years ago) link
my squats are the best they ever have been. i feel like i'm finally using my quads properly, like they are popping into place and engaging through the full movement, extending to parallel, wrapping up in a teardrop, and the rest of my body is just following along. hip mobility and just the entire structure of my low back and hips feels like it has range of motion to spare. it's good. 5x4 @ 275.
― Linda and Jodie Rocco (map), Thursday, 12 August 2021 21:50 (two years ago) link
what a feelingggggg
― criminally negligible (harbl), Thursday, 12 August 2021 22:29 (two years ago) link
when you're squatting on the ceiling
― Linda and Jodie Rocco (map), Friday, 13 August 2021 00:56 (two years ago) link
i am going to get a session with a trainer to teach me good form for squats and deadlifts. still just using machines and dumbbells. mad that my gym is still on limited covid hours and i can't get in as often as id like. going about twice a week currently
― 《Myst1kOblivi0n》 (jim in vancouver), Tuesday, 31 August 2021 19:21 (two years ago) link
need to do more core stuff.
― 《Myst1kOblivi0n》 (jim in vancouver), Tuesday, 31 August 2021 19:24 (two years ago) link
i think there's some mystification around form.
"starting strength" is a silly book written by a silly man but there's extensive form discussion in there that i found very helpful. a little googling would probably dig up a pdf right quick
― adam, Tuesday, 31 August 2021 19:41 (two years ago) link
a lot of form is about mobility, and i hear that another really good reference / how-to on that + stretching and rehabilitation is Becoming A Supple Leopard. n.b. i've only flipped through it. i've never looked at starting strength.
― Linda and Jodie Rocco (map), Tuesday, 31 August 2021 19:47 (two years ago) link
i looked at becoming a supple leopard once to check its two-page section on squat form and it looked legit.
― Linda and Jodie Rocco (map), Tuesday, 31 August 2021 19:49 (two years ago) link
supple leopard is also a silly book/silly man combo but i got similarly useful information from it.
― adam, Tuesday, 31 August 2021 20:16 (two years ago) link
becoming a supple leopard is a funny name for a book. i might pick up both of those books from the library.
― 《Myst1kOblivi0n》 (jim in vancouver), Tuesday, 31 August 2021 21:32 (two years ago) link
i could use some more suppleness
― criminally negligible (harbl), Tuesday, 31 August 2021 21:56 (two years ago) link
Oh man, I haven't read the name Kelly Starrett since the peak-Crossfit era. I wonder how many of those people have drifted into the defeat COVID with supplements grift...
― papal hotwife (milo z), Tuesday, 31 August 2021 22:12 (two years ago) link