thread of getting sw0le

get em!

for those of you who lift on the heavy side, what do you do on non-lifting days? I can't help but feel like my alternating between heavy lifting and very sedentary days is probably not the best thing, but I also don't want to overdo it on in-between days.

i def don't lift on the heavy side but i've been swimming on my non-weight days and man it feels p good

Running like 20-30 mins

When I lift heavy I rest on non-lifting days. What seems to work best for me for balance and recovery is weights 3x a week and running once on the weekend. Have been meaning to etch out some kind of schedule where I do a high volume full body routine twice a week then run and do yoga as many of the others as possible without burning myself out.

i should note i swim slowly and not for terribly long. more of a dynamic stretching than anything

weights 3x, 1hr of youtube yoga 4x or as toddler allows

light stretching or even a walk is nice to alternate w heavy lifting imo swimming is amazing if u have access, swim a lil hanging in the sauna eat some food take a nap just be a body very nice

lol there's a dude with an alan thrall tshirt on at my y right now

hes training untamed i assume

I like Alan Thrall but I feel like if I was wearing a tee of him or any "training" guy I would be giving off the pretense that I was "training" and not just casually lifting weights which is what I am more realistically doing.

i hope you casually walked up to him and growled the catch phrase

"where's the beef"

i hope you casually walked up to him and growled the catch phrase

― forensic plumber (harbl), Thursday, February 13, 2020 5:30 PM (yesterday) bookmarkflaglink

sorry to admit this didn't even occur to me! not to gymshame but was not particularly accomplished. his lifting partner was pretty yoked, i thought the whole thing was cute tbh

Man, lifting as a 40-year-old busy professional dad feels like such a slow grind sometimes in terms of progress, especially since I probably don't sleep as much as I need to. I feel like I barely made progress over the last year, although lately I am starting to feel like I'm getting somewhere again. I was able to hit a set of 5 x 325 on my DL recently (with very long pauses between reps), my OHP is kind of stuck at 135-145 x 5 depending on the day, and my bench hasn't gone beyond 215 x 5 but it's come back there after dropping off for a little while. I'm now experimenting with more volume on everything but the DL so we'll see how that goes.

man i feel that. i have been running, though, as well, so i only lift 2x/wk. running on a treadmill even!

i think i like the strong app? i tried it a long time ago and didn't like it more than just a spreadsheet. but now something clicked, it's a neat little thing.

goole! hey man!

hello tracer my friend ps i listened to The Ratline recently and it was great, were you involved, sorry to mix lifting and business

lol it's just gym chat nbd

i was not but i am on familiar terms with the people who were. glad you liked it! i was more involved with the missing cryptoqueen which you may like too??

i'm one ep down and the missing crypto queen is great! never heard of this story before at all. the bulgarian choir is a fine touch, i was like ohhh i get it

The Strong app is great! The one quibble I've had with it is the inability to track different rep ranges or goals of the same lift separately, so when I was doing a routine with separate heavy and volume days that used the same compound lift my numbers for the bench would zigzag up and down and make a very ugly, difficult to read trend line, especially since they progressed at different rates.

I've just started with a new program on my trainer's recommendation that includes a lot of timing- rest/pause sets, myo-reps, etc- and I'm starting to dig into the timing features in Strong since my old method of watching the second hand on the wall clock out of the corner of my eye doesn't exactly work from every spot in the gym, and fucking around with the timer on my phone usually eats up a decent chunk of the 20 second interval most of the sets use.

i have those exact quibbles with it. i switched from volume DLs to Romanians just to make it work lol

i guess I'll need to play around with it to get the internal timing to work? i couldn't figure it out; i'd like to throw some planks in there

I’m officially stopping the gym until further notice. We bought a home bike recently but that’s more my wife’s thing and I’m not into it. Let’s start sharing tips on body weight workouts, videos, cheap home gear, etc.

i'm still soldiering on because my i'm supposed to work from home but i guess i should stop? i will probably just go for walks and maybe work on push-ups if i stop. do you have any bands? i like lateral band walks to make your butt hurt.

body weight squats are fuckin awesome. hold something heavy with both hands under your chin for a goblet squat. stretch. do wall slides.

i had been wanting to work on wall slides. good idea. maybe i can goblet squat by putting all the rice and beans i bought in a bag.

yes!

wall slides are the best. surprisingly rewarding to do ime. i have a thing afterwards of trying to get the small of my back to actually touch the wall. it's not easy but i get it sometimes.

Lol yeah I can probably come up with a lot of uses for the 25lb sack of rice I bought.

The thing I always struggle with is how to work the upper back.

db row your kids imo

just when i started doing better in the gym the governor ordered all gyms (and bars and restaurants and theaters) closed effective 5 pm tonight. so this decision has been made for me.

anyway i thought of a couple more things. swiss ball hamstring curls and ab wheel. you can work up to the ab wheel with the ball. i don't have an ab wheel yet but might get one. bulgarian split squats to make up for the lack of heavy enough things in the house for two-legged squats. i just need to find something of appropriate height. chairs are too tall.

I really wish netflix had exercise programming.

tons of it on youtube

any you recommend with decent production value and legit people. I did the p90x and insanity videos like 3 times over but I would probably lose my mind if I had to do one of the routines again.

ah, nevermind. I should actually get over my youtube irritation.

Fitness Blender

piano bench
25, 30, 35 dumbbells borrowed from parents

day 1
Lunges
Shoulder press
During run: pull-ups

day 2
Squats
Push-up plank rows
Flyes

day 3
Single-leg deadlifts
Bench press
Db rows

Curls
Extensions

maybe some turkish get ups in there

WATCH: Protesters calling for gyms to reopen in Florida are doing squats and push-ups outside the Clearwater courthouse https://t.co/3BVzxHQPEJ #Florida #COVID19 pic.twitter.com/3cjgQ6kaM8

— WFLA NEWS (@WFLA) May 11, 2020

I have to say that (1) I have been absolutely shit at working out at home but (2) I have also been rethinking my workout goals, maybe partly in light of eating differently because I eat all my meals at home and have to think more carefully about the amount of food I eat (especially at first when it was hard to get groceries). Suddenly it seems wasteful and strange to eat tons of extra calories just to reach maybe intermediate levels of "strength" that I don't actually use. I'd like to find a leaner way to be fit that doesn't require as much calorie consumption, and I feel like I'd probably wind up looking better too. I've lost bodyfat even with grossly inadequate exercise, and I think part of it is that I stopped consuming so much protein product.

bike

i want to go to the gym so bad

sorry to be the shit who rubs it in but

my small gym is open w/ a scheduling app that keeps things under 20 people and i'm so happy about it

As someone who works from home, I'm aware of the danger of a sedentary workday, and I live on a pretty steep hill. Ive been trying to go out once an hour and do a figure of 8 loop of the block, which is 12 floors. I've managed 170 floors in a work day but usually average around 80-100. Its pretty good but I'm wondering for something like this how long should be looking to spend in peak zone and cardio zone, whats a good calorie burn per day

Now i've got in this habit I need to vary it up with some indoor exercises. Is 10 mins per hour a good approach, or is little and often not really counting?

i went to the gym today. you have to make a reservation because they limit capacity, which is good for me because i will actually go on a schedule (they charge you if you don't show up!). it was very nice. i lifted some tiny weights and incline treadmilled. i'm gonna be sore. my head feels moderately clear for the first time in months.

oh my god! i don’t think my gym is open. but i haven’t checked. i’m gonna check!

6 weeks in the hospital, the weight flies off

the muscle as well alas

we can rebuild you! we have the technology!

itll be cheap, I didn't have much

noob gains

If I have maybe $100-150 to spend and a very tiny apartment without a bench or anything I could DIY into a bench, what are some good things to invest in for strength training at home? I am thinking push-up handles, resistance bands (probably the loop kind and not the handle kind but idk for sure), a yoga mat, maybe some gallon water jugs, but I'm not sure what else.