The New Fitness & Martial Arts Thread

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I Believe In Stool Bloke
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PostRe: The New Fitness & Martial Arts Thread
by I Believe In Stool Bloke » Sat Jul 07, 2018 10:59 am

Amazing shadow boxing :lol:

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Hime
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PostRe: The New Fitness & Martial Arts Thread
by Hime » Sat Jul 07, 2018 11:18 am

Grumpy David wrote:
Hime wrote:
Grumpy David wrote:
Hime wrote:Out of curiosity what do you guys have any lifts that you really struggle with? I've found that for all the progress I've made, my overhead press has remained pretty static. Seated over head press in particular I find very difficult. The most I've managed with seated overhead press is 20kg dumbbells but I messed my shoulders up a bit with some crappy form chest press and I've really struggled to build it back up.The wierd thing is that my shoulders are actually pretty well defined.


Out of the big 4 lifts, it's the one that uses the least amount and smallest muscles so progress on it is hard.

I struggle to get past barbell overhead press 5x5 at 60kg (no cheating by doing push presses), but that's 75% of my bodyweight and I can easily do 3x10 pull ups with nice form.

Would suggest creatine = best legal supplement. Always feel stronger at the gym with it.

I think strength is something I have decent genetics for but in terms of bodybuilding, very much mediocre genes in that sense.

My latest pull up video has a guy in the background doing the worst shadow boxing I've ever seen. :slol:

Thanks man that's nice to know that it isn't unusual for overhead press to be considerably lighter than the other big lifts. I was reading notes on strong lifts and the progression goals are pretty intense but the overhead press is 'only' 45Kg which makes me feel a bit better about my progression.

*Edit* I've been looking for some help with dumbbell overhead press. Should your elbows be at 90 degrees or should your arms be in the position they would be if you were using a barbell?


Being tall / having longer arms also makes it harder to progress too (not sure what height you are).

I'd consider 45KG to be a light overhead press unless the person doing it weighs less than 70KG. Its rare to see people doing standing overhead barbell press at 60KG. Usually they're people who look big.

The easiest thing to do is to train it 3x a week as your first lift each session until you break through the plateau.

I try to mimic barbell press when doing dumbbell overhead press.

Brerlappin wrote:Grumpy David upload that video, I want to see this shadow boxing :lol:

*turns out its me in the video


It's so cringe worthy!


I'm a smidge over 6 foot but proportioned like an orangutan so yeah I have fairly long arms.

I'll try that when I'm finished with my current program as I've had really good progression with other exercises.

That's some great drunk boxing :lol:

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Knoëleo
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PostRe: The New Fitness & Martial Arts Thread
by Knoëleo » Sat Jul 07, 2018 11:41 am

When he moonwalks in while just pushing away with his fists. :lol:

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Lee Carvallo's Putting Challenge
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PostRe: The New Fitness & Martial Arts Thread
by Lee Carvallo's Putting Challenge » Sat Jul 07, 2018 2:51 pm

souljahsstory wrote:Currently at 80kg after dropping from 102kg in around 12 weeks. Via a calorie deficit which is currently at 1750 on a training day and 1590 on non-training days? Was doing a mix of high rep work outs with weights that were getting heavier but kept injuring myself one way or another? (knee, back, shoulder, bicep)

I've been doing 5x5 for around 5-6 weeks now. Weight has stayed at 80kg throughout this and i've now added the odd day of hypertrophy style lifting to keep the heart rate up.

So yeah.. wondering if continuing 5x5 will help as building up that core strength to avoid injuring myself and will help with dropping the fat? Or if I need to find another plan?


I was watching some Athleane X stuff and something along these lines came up. While the core of the video isn't about injury prevention he does mention it as part of one of the routines. Check it out below.



Some think that resistance bands are not an effective way to build muscle mass. That couldn’t be more inaccurate. In this video, I show you the 8 best band exercises for packing on size and strength by focusing on the small muscles that are critical to getting you there.

You see, so many people pay all of their attention on the big muscles when trying to get big muscles not realizing that the small muscles are the ones that need to be strong in order to allow the bigger ones to grow. Stabilizer muscles play a critical role in releasing the restraints on larger muscles by ensuring stability and safety of the exercises that we rely on to build strength and mass.

If you take the bench press for example, you see that in order to execute a safe rep of this chest mass builder you need to have adequate stability of the shoulder blade. If your shoulder or scapula is unable to be stabilized throughout the press you not only will see a decrease in the amount of force that can be generated by your upper body but you will also likely get injured.

Band exercises and resistant band workouts are a great way to ensure that the small muscles are strong enough to provide the stability critical to the bigger muscles function. Here we cover 8 of the best band exercises and show how each one can increase muscle size through it’s key supportive role.

The 8 best band exercises are:

Band pull aparts
Face pulls
Serratus punches
Over and backs
Tubing jack hammers
Overhead side steps
Resisted hip hinge
Oblique corkscrews

The first 5 of these tubing exercises work the all important stability of the shoulder girdle. In order to get maximum force production and strength from the upper body (not to mention ensure safety) you have to be sure your scapula is stable. These exercises work the rhomboids, lower traps and rotator cuff muscles to help provide the stability needed for big upper body lifts and presses.

The next 2 exercises focus on the stability of the hips. The hips are big muscles but rely on the strength of the smaller, lesser talked about muscles to operate at their strongest. We cover two band exercises for getting at those smaller muscles that will allow you to unleash some serious lower body strength in your workouts.

Finally, we hit the obliques as they are one of the most important core muscles we have. With this diagonal orientation, these muscles are geared for rotation and power but only if they are trained properly. The band exercises allow us to really target the obliques perfectly and develop the strength needed to develop a ripped core.

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Peter Crisp
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PostRe: The New Fitness & Martial Arts Thread
by Peter Crisp » Sat Jul 07, 2018 3:29 pm

I had a decent 6k swim today as part of my quest to swim around Kangaroo Island.
It was 2 hours and 10 mins of constant swimming :toot: .
https://www.swimtag.net/challenge/21615 ... sland-Swim

jiggles wrote:Nobody with a VR headset is going to be using it regularly this time next year, let alone in 4 years time.


Posted 16th March 2016. Let's see.
deathofcows
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PostRe: The New Fitness & Martial Arts Thread
by deathofcows » Sat Jul 07, 2018 5:12 pm

Decided that I'd lose my recent weight gain (about 79kg when recently was around 74-75) and aim to beat my best 5K Parkrun time of 20:27. Decided I'd do whatever I needed to get close to 70kg in an attempt to get a sub-20 run time.

Then I got sub-20 anyway last Saturday! 19:47 whoop! Eating and fatness for the win whoop! :toot:

I'll aim for 19 :D

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Knoëleo
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PostRe: The New Fitness & Martial Arts Thread
by Knoëleo » Sat Jul 07, 2018 6:21 pm

It's here! (ignore the typo)


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Hime
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PostRe: The New Fitness & Martial Arts Thread
by Hime » Sat Jul 07, 2018 6:24 pm

deathofcows wrote:Decided that I'd lose my recent weight gain (about 79kg when recently was around 74-75) and aim to beat my best 5K Parkrun time of 20:27. Decided I'd do whatever I needed to get close to 70kg in an attempt to get a sub-20 run time.

Then I got sub-20 anyway last Saturday! 19:47 whoop! Eating and fatness for the win whoop! :toot:

I'll aim for 19 :D

Well done mate. 70Kg seems really light but I guess that must help with distance running.

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deathofcows
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PostRe: The New Fitness & Martial Arts Thread
by deathofcows » Sat Jul 07, 2018 8:30 pm

Hime wrote:
deathofcows wrote:Decided that I'd lose my recent weight gain (about 79kg when recently was around 74-75) and aim to beat my best 5K Parkrun time of 20:27. Decided I'd do whatever I needed to get close to 70kg in an attempt to get a sub-20 run time.

Then I got sub-20 anyway last Saturday! 19:47 whoop! Eating and fatness for the win whoop! :toot:

I'll aim for 19 :D

Well done mate. 70Kg seems really light but I guess that must help with distance running.


Maybe a bit ambitious tbh... (And skinnier than my 5'10 frame will happily accept!)

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souljahsstory
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PostRe: The New Fitness & Martial Arts Thread
by souljahsstory » Thu Jul 12, 2018 5:37 am

Hime wrote:I don't know enough about it too say for sure but I'd imagine a vegan diet wouldn't help weight lifting if you're looking to build muscle.


Not really. There's protein to be found in all sorts of plant based food. And there's guys out there who swear by it. The hardest part is managing the macro split in a calorie deficit. I think it's easier when you're in a surplus. I have found that vegan protein powder plays less havoc on my bowels and feel alot less heavy and bloated taking it for example.

Rocsteady wrote:Fair enough, come to think of it I think in tiredness I’d messed up the conversion to stones, still a hell of a lot of weight to lose that fast. Good work.

Why do you keep getting injured? Weight lifting injuries should be very rare.


I'm putting it down to old age and injuries. Over the years i've torn my right knee, whilst that was strawberry floated the left leg was taking all the weight and i tore the ligaments in my left ankle on some ice once along with other stuff. Recently i've torn, pulled something in my left bicep/forearm area which was seriously frustrating.

Saint of Killers wrote:
I was watching some Athleane X stuff and something along these lines came up. While the core of the video isn't about injury prevention he does mention it as part of one of the routines. Check it out below.





Thank you i'll check it out!

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Rocsteady
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PostRe: The New Fitness & Martial Arts Thread
by Rocsteady » Thu Jul 12, 2018 11:55 pm

I tried to cut down on meat for a while, heavy sport and bodybuilding's a ducking nightmare with minimal meat. Yeah some people swear by it but they’re few and far between, and generally dedicate their life to exercise. To reach the pinnacle of what you’re capable of is incredibly difficult without meat ime.

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Grumpy David
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PostRe: The New Fitness & Martial Arts Thread
by Grumpy David » Sun Jul 29, 2018 2:23 pm

Finally decided to wear it out in public. :slol:

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I actually think I neglect dedicated isolation exercises for the arms. Tend to focus on the big compound lifts and doing lots of pull ups.

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No:1 Final Fantasy Fan
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PostRe: The New Fitness & Martial Arts Thread
by No:1 Final Fantasy Fan » Sun Jul 29, 2018 4:30 pm

Just read the book bigger, leaner and stronger by Michael Matthew. I have reached a plateau in the gym for years so hoping to seriously bulk up a step further.
Eating more is the hardest thing I find so decided to try a mass gainer. Reviews on Amazon sound good with gains off 4-5kg per month!

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No:1 Final Fantasy Fan
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PostRe: The New Fitness & Martial Arts Thread
by No:1 Final Fantasy Fan » Sun Jul 29, 2018 4:30 pm

Grumpy David wrote:Finally decided to wear it out in public. :slol:

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I actually think I neglect dedicated isolation exercises for the arms. Tend to focus on the big compound lifts and doing lots of pull ups.


Nice tank! The font and style reminds me of the Grindr app lol

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Grumpy David
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PostRe: The New Fitness & Martial Arts Thread
by Grumpy David » Sun Jul 29, 2018 4:52 pm

No:1 Final Fantasy Fan wrote:
Grumpy David wrote:Finally decided to wear it out in public. :slol:

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I actually think I neglect dedicated isolation exercises for the arms. Tend to focus on the big compound lifts and doing lots of pull ups.


Nice tank! The font and style reminds me of the Grindr app lol


:fp:

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No:1 Final Fantasy Fan
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PostRe: The New Fitness & Martial Arts Thread
by No:1 Final Fantasy Fan » Sun Jul 29, 2018 5:43 pm

Grumpy David wrote:
No:1 Final Fantasy Fan wrote:
Grumpy David wrote:Finally decided to wear it out in public. :slol:

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I actually think I neglect dedicated isolation exercises for the arms. Tend to focus on the big compound lifts and doing lots of pull ups.


Nice tank! The font and style reminds me of the Grindr app lol


:fp:

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Ahh got mixed up :fp: with the orange and black colour scheme. Is that you in the pic? Nice arms! I've been focusing on isolation exercises too recently along with the regular compound ones and have noticed a difference.
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Grumpy David
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PostRe: The New Fitness & Martial Arts Thread
by Grumpy David » Mon Jul 30, 2018 2:31 pm

No:1 Final Fantasy Fan wrote: Is that you in the pic? Nice arms! I've been focusing on isolation exercises too recently along with the regular compound ones and have noticed a difference.


Nah, it's a completely random dude.

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Hime
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PostRe: The New Fitness & Martial Arts Thread
by Hime » Fri Aug 03, 2018 7:12 pm

I thought I hit my goal today of a 100Kg deadlift but I had a word with one of the PT's and turns out I hadn't calculated the bar properly so I actually hit my goal last week and lifted 100Kg deadlift last week :toot:

Did 2x3 100Kg and 3x3 110Kg which felt awesome immediately followed by feeling a bit wooly headed and the desire to go fetal. Chuffed with that considering I could barely deadlift 30Kg at the start of the year.

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Rocsteady
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PostRe: The New Fitness & Martial Arts Thread
by Rocsteady » Sat Aug 04, 2018 1:36 pm

Brerlappin wrote:
Hime wrote:I thought I hit my goal today of a 100Kg deadlift but I had a word with one of the PT's and turns out I hadn't calculated the bar properly so I actually hit my goal last week and lifted 100Kg deadlift last week :toot:

Did 2x3 100Kg and 3x3 110Kg which felt awesome immediately followed by feeling a bit wooly headed and the desire to go fetal. Chuffed with that considering I could barely deadlift 30Kg at the start of the year.


Nice one dude! Feels good when that happens. It happened to me last week, I was doing 127.5kg squat, and I was wondering why I was struggling and it felt so much heavier, until I realized I miscalculated the plates and was actually doing 137.5 :lol:

Ive finally made progress with my bench and my OHP but now my wrist is acting up again so I might have to stop for a while. Did 45kg 5x5 on the OHP, and 62.5kg BP 5x5. I was pretty happy with that but then my wrist really started hurting. I decided to just do cardio yesterday and give my wrist a rest, but I drank a whopping THREE bottles of strawberry floating miller the night beforehand, and after 20 minutes of work, my head was spinning, thought I was gonna vomit, and had to go home and lie down. I just have no tolerance for booze at all any more

Those are good OHP and squat numbers, nice work man.

Been caining it lately, think I’m near as big and shredded as I’ve ever been.

Just moved to Latvia this last week for August and I’ve got a free gym downstairs. It’s only got a heavy bag, pull up and dip bar so doing calisthentics for the month. Will come out the other side of this leaner and weaker as I’m not being as strict with my diet (always find it hard to perfect macros when in foreign countries) but not really too fussed. Love just railing on a heavy bag, all the worries go out of my head and feel like an animal temporarily, adore it.

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Hime
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PostRe: The New Fitness & Martial Arts Thread
by Hime » Sat Aug 04, 2018 6:26 pm

Brerlappin wrote:
Hime wrote:I thought I hit my goal today of a 100Kg deadlift but I had a word with one of the PT's and turns out I hadn't calculated the bar properly so I actually hit my goal last week and lifted 100Kg deadlift last week :toot:

Did 2x3 100Kg and 3x3 110Kg which felt awesome immediately followed by feeling a bit wooly headed and the desire to go fetal. Chuffed with that considering I could barely deadlift 30Kg at the start of the year.


Nice one dude! Feels good when that happens. It happened to me last week, I was doing 127.5kg squat, and I was wondering why I was struggling and it felt so much heavier, until I realized I miscalculated the plates and was actually doing 137.5 :lol:

Ive finally made progress with my bench and my OHP but now my wrist is acting up again so I might have to stop for a while. Did 45kg 5x5 on the OHP, and 62.5kg BP 5x5. I was pretty happy with that but then my wrist really started hurting. I decided to just do cardio yesterday and give my wrist a rest, but I drank a whopping THREE bottles of strawberry floating miller the night beforehand, and after 20 minutes of work, my head was spinning, thought I was gonna vomit, and had to go home and lie down. I just have no tolerance for booze at all any more

Thanks man. Good OHP numbers, I just about managed 1 set of 5 seated with 22kg dumbbells last week. Shoulders are hard.

What's up with your wrist? I've hurt my left wrist to the point that I can't do barbell or dumbbell curls. The EZ bar was working great but even that is painful now.

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