The New Fitness & Martial Arts Thread

Fed up talking videogames? Why?
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PostRe: The New Fitness & Martial Arts Thread
by <]:^D » Tue Jul 07, 2015 9:33 am

is KKLEIN a... curlbro? :dread:

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PostRe: The New Fitness & Martial Arts Thread
by That's not a growth » Tue Jul 07, 2015 10:16 am

Speaking of which, I actually saw someone curling in the squat rack the other day. The other rack was free, but still.

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PostRe: The New Fitness & Martial Arts Thread
by <]:^D » Tue Jul 07, 2015 11:18 am

thank the lord for private gyms 8-)

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PostRe: The New Fitness & Martial Arts Thread
by That's not a growth » Wed Jul 08, 2015 7:22 pm

I could manage 2 sets of 5 50kg deadlifts but my back gave out on the 3rd, but thankfully it hasn't done me any real damage. Shame, but a least I'm able to move around as normal so I'm taking it as a win. And I found the first 2 sets easy as well, odd body.

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PostRe: The New Fitness & Martial Arts Thread
by False » Wed Jul 08, 2015 7:34 pm

Bumped into a lad I went to school with in the gym the other day. A guy I know mentioned him a few months ago and was saying that he is on the gear now, but I didnt really care enough to find out.

I was doing my squats and he was in the rack next to me doing military press and all that gooseberry fool, he was massive, but dying after anything. He didnt start until 10 minutes after me as well.

He got chatting to me and my trainer and just talking he was out of breath and you could hear how much he was wheezing. Cant say he doesnt look impressive, because he looks like a machine, but he did not seem to be in good health at all. Crazy.

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PostRe: The New Fitness & Martial Arts Thread
by That's not a growth » Wed Jul 08, 2015 7:40 pm

That's odd. Was he not leaving much time between sets, or was it a reasonable rest period?

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PostRe: The New Fitness & Martial Arts Thread
by False » Wed Jul 08, 2015 7:45 pm

I was taking about 1:30 to 2:00 and he was taking much longer than me.

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PostRe: The New Fitness & Martial Arts Thread
by <]:^D » Wed Jul 08, 2015 11:54 pm

remember that the more muscle he's got, and the heavier the load the harder (proportionately) it's going to be on the body. someone doing bench press with 50kg is never going to get out of breath doing 10 reps but try 150KG for 5 and you're going to be breathing hard.

or he might just be completely lacking in fitness :lol:

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PostRe: The New Fitness & Martial Arts Thread
by <]:^D » Thu Jul 09, 2015 11:41 am

dnt cri bby gurl

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PostRe: The New Fitness & Martial Arts Thread
by That's not a growth » Wed Jul 15, 2015 10:29 am

Not been to the gym in a week thanks to my back. It actually slowly got worse up until the weekend, so I've got a new matress since I was always waking up sore. Used it last night and I actually feel a bit better, it doesn't hurt when I sneeze which is a huge improvement. I'll give it another two weeks before I go back to the gym though, just to be safer this time.

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PostRe: The New Fitness & Martial Arts Thread
by CuriousOyster » Wed Jul 15, 2015 12:14 pm

Your deadlift form probably needs a bit of work, need to watch your not lifting with a rounded back where youre focusing on using your back instead of knees/legs. Done it a few times myself at start of a workout, agony.

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PostRe: The New Fitness & Martial Arts Thread
by That's not a growth » Fri Jul 17, 2015 7:04 pm

You mean his voice, right?

And yeah, I've got that too and it's brilliant. A friend borrowed it for a while and took him ages to get it back to me he enjoyed it so much, actually.

Anyone been reading this, which is doing the rounds right now: http://www.strengtheory.com/grow-like-a ... ter-again/

Basic premise is once you start hitting plateaus cycle approx 12 weeks of lifting to 2-4 weeks none/ very, very light lifting (but still exercising, so cardio for example) and when you restart you may be a little weaker to begin but you'll push through your previous ceiling before your next break period.

Key points

1. Myonuclei are the “control centers” of a muscle fiber.

2. Muscle size is ultimately determined by how many myonuclei a muscle fiber has; there is a maximum area they can “oversee,” and once they reach that limit, you stop growing unless you can add more.

3. The primary way to gain more myonuclei is through reasonable amounts of muscle damage.

4. Over time, it becomes harder to damage your muscles due to the Repeated Bouts Effect.

5. This article discusses how to make your muscles more susceptible to muscle damage, and thus the addition of myonuclei and ultimately more growth.

6. Myonuclei-related factors help explain “muscle memory,” the effectiveness of steroids, why men generally have an easier time gaining muscle, the difference between genetic freaks and everyone else, and a bunch of other neat stuff.


Interesting stuff.

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PostRe: The New Fitness & Martial Arts Thread
by Mini E » Thu Jul 23, 2015 8:17 pm

Mine was 55bpm just before bed the other night which was nice. Also - I can run 5k pretty comfortably now and do so a few times per week but want to get to the stage where I can do 10k's. Anyone got any tips for working towards this?

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PostRe: The New Fitness & Martial Arts Thread
by That's not a growth » Thu Jul 23, 2015 8:20 pm

I find increasing distance is much easier than speed. I always hear your should increase by at most 10% a week, so I'd stick to that.

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PostRe: The New Fitness & Martial Arts Thread
by No:1 Final Fantasy Fan » Sun Jul 26, 2015 1:49 pm

For the first time I did some squats with 30kg bar on my back. Only did 2 sets and have been in the biggest amount of muscle pain for the past few days. I had no idea squats worked so many of your leg muscles!!! Looking forward to doing them on a regular basis now now though! :D Hope I will get some good results from them.

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PostRe: The New Fitness & Martial Arts Thread
by That's not a growth » Sun Jul 26, 2015 6:09 pm

The pain will get better after a few sessions, so don't stop doing them even if your legs still hurt.

Back to the gym tomorrow for me since my back is better now. I've got about 12kg to lose. Let's do this. Going to make sure I take regular photos and track everything, I imagine it will be pretty interesting to go back through once I hit my target.

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PostRe: The New Fitness & Martial Arts Thread
by That's not a growth » Mon Jul 27, 2015 4:05 pm

Wrote a bit more than I was intending, but I feel if I put my intentions out there I'll be accountable if I fail, so will keep me going.

Fell off my bike on the way to the gym. :fp:

Riding down a hill and there was a sharp left turn, so pulled the break and started to lean. Problem is the ground is quite oily from the rain, my breaks locked my back wheel and it began to slide, and then it started to slide faster than the front was going. Thankfully I wasn't too hurt at the time, just felt a bit winded and quite a few people came to check on me which is nice. Once I got to the gym I noticed I must have landed on my water bottle because it was split in two. Luckily I wrap a towel around it when it's in my bag to cushion it against my back so that absorbed all the water and none got to my phone which was in the front pocket, and the bottle with my protein shake in it was undamaged, which would have been so much worse than water since I mix in milk and oats to it.

Got a good session, there was no tightness on my lower back when picking up weights like there was last time I went so I must be in even better condition than before, so this time off has worked. I also decided to use the dip assist station for the first time since I'll be able to do more dips, and then progressively make them more difficult so I'll see how that goes.

After my 1 hour run, however, I started to feel a little tightness where my ribs and abs meet on the left hand side like it's bruised, which has gotten slightly worse over the last couple of hours. I landed on my left so this makes sense. I can move about fine, but it aches a bit, and it slightly hurts to sneeze. Doesn't look any different to the other side so I'll just keep an eye on it for a few days.

This morning I weighed myself and I'm 90.8 kg. My goal is 79, so basically 12 kg. These first few weeks I'm going to track all food and weigh myself daily, and after week 1 I should have a rough idea of my TDEE, and by week 3 it should be pretty accurate as long as I keep a steady routine, which I fully intend to do. I intend to lose .7% of my weight per week, which I've read is the most you can lose which still gaining muscle. This comes to about .65 kg for the first week and tapers off a little from there. This means I should reach this goal by the beginning of Dec. I see myself losing more than .7% in the first few weeks from previous experiences; I'm going to eat 3000 kcal a day since it's a comfortable amount for me, and it's nice whole number so easier for calculations, but from previous experience I'll need about 4000-4500 with the amount of running I do to keep my weight steady. By week 3 I will increase my intake if needed, but I'm going to keep it at 3000 for 3 week just so I can get to a point where I'm happy things have settled down and and changes aren't just from my body adjusting to a change in lifestyle, so like a loss of water weight for example. I also took a photo of myself and intend to every 4 weeks.

I have a 10k run with my Dad in just less than 6 weeks, so that's something nice to keep me going at the beginning, and I've been doing some research of one I did earlier in the year which I found very difficult so will train specifically for that too. I found some data online and I figured out that the nice long climb was about 13%, so with that in mind I can train specifically to make it my bitch next time around, which will be about April time. I also want to beat my dead lift PR of 107.5 kg, and get to the point I can easily do chin and pull ups, and then get to the point I'm adding weight when I do them.

But, slow and steady. One thing at a time. This weeks goal is just to go to the gym each day and track my food properly. I intend to update you guys every week, so in theory you'll get about 19 updates until I reach my weight goal. Onward!

Corazon de Leon

PostRe: The New Fitness & Martial Arts Thread
by Corazon de Leon » Mon Jul 27, 2015 5:01 pm

You've thought hard about how you're going to do this, and I think you're going to manage it with ease, TNAG. Good luck; I look forward to reading your updates and I hope everything goes well for you.

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PostRe: The New Fitness & Martial Arts Thread
by That's not a growth » Mon Jul 27, 2015 5:22 pm

Cheers Cora.

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PostRe: The New Fitness & Martial Arts Thread
by That's not a growth » Thu Jul 30, 2015 5:21 pm

TNAG update 0.5:

Oh God my arms. 2 solid days of DOMS. :( They just permanently want to be at right angles. I stretch them, then 15 mins later it's back. strawberry float you pull ups. Tomorrow is pull up day again, and I'm hoping, just hoping, this session will be enough to sort then out and this wont continue into next week.


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