The New Fitness & Martial Arts Thread

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Brerlappin
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PostRe: The New Fitness & Martial Arts Thread
by Brerlappin » Thu Jul 05, 2018 4:04 pm

Saint of Killers wrote:
Brerlappin wrote:Thanks to Facebook Memories, i saw that this month marks 6 years since i first made the effort to get off the sofa and get fit. And its still one of the best decisions i ever made. Since June 2012 ive done a shitload of stuff, from general weight training, to HIIT, Ran 10k's, dabbled in MMA, BJJ and Judo, done TRX classes, Kettlebell classes, and im still on the lookout for new gooseberry fool to do :D I realized recently that im 100% addicted to fitness. Like i couldn't give up the gym if i tried. I still struggle with being a lazy gooseberry fool and wanting to stay at home and eat cake and play videogames instead of gymming but most days the gym wins out. Im a year and a half away from 40 and i swear to god i look and feel better physically and mentally than i did at 20. So heres to another 6 years of brogress with you dudes


Go Brer go! Ta for all the motivation (same goes to everyone else who posts in here), and here's to many more years of sweating our balls off and not caring because we're drowning in a post-workout high.


Hear hear :D congrats on your milestone again man

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souljahsstory
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PostRe: The New Fitness & Martial Arts Thread
by souljahsstory » Thu Jul 05, 2018 4:06 pm

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?

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Hime
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PostRe: The New Fitness & Martial Arts Thread
by Hime » Thu Jul 05, 2018 5:30 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'd recommend the programme I posted a few pages back. You do the heavy 3-5 rep sets but mix it with higher rep low weight lifts. I really feel like I'm starting to see the benefit now.

I'd definitely like to try 5x5 though. I'm thinking of putting together a little home gym and it looks like this would be ideal if all I get is a power rack.

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Rocsteady
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PostRe: The New Fitness & Martial Arts Thread
by Rocsteady » Fri Jul 06, 2018 12:13 am

If I read that right, you dropped 22kg in 3 months? That is not healthy, or sustainable, surely...

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souljahsstory
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PostRe: The New Fitness & Martial Arts Thread
by souljahsstory » Fri Jul 06, 2018 5:08 am

Hime wrote:
souljahsstory wrote:I'd recommend the programme I posted a few pages back. You do the heavy 3-5 rep sets but mix it with higher rep low weight lifts. I really feel like I'm starting to see the benefit now.

I'd definitely like to try 5x5 though. I'm thinking of putting together a little home gym and it looks like this would be ideal if all I get is a power rack.


Thank you! I’ll look it up.

Rocsteady wrote:If I read that right, you dropped 22kg in 3 months? That is not healthy, or sustainable, surely...


It has been sustainable. I think going vegan helped as it felt like i was doing mega gooseberry fools the first two weeks whilst my digestive system cleared itself up, and just focused on whole foods and vegan protein.

I tracked my macros. Which was a healthy mix of protein, carbs and fats and managed the calorie deficit via intermittment fasting. Did resistance training over cardio and walked everywhere. I would have higher calorie days on training days.

It’s been 3-4 months since and i’ve maintained the weight at 80kg it’s hovered around that mark as i’ve been injured and had moments where i haven’t been tracking my macros and managing the calorie deficit.

In terms of sustainability longterm? The macro tracking i feel helps. As if and when i do have junk food/eat out. I try and make sure i keep them within my allowance. So i never feel i’m depriving my body of stuff.

But my biggest issue has been picking up niggling injurys through training that has stopped me from
Hitting the gym and getting rid of that excess fat without getting skinny fat.

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Hime
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PostRe: The New Fitness & Martial Arts Thread
by Hime » Fri Jul 06, 2018 9:56 am

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.

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Rocsteady
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PostRe: The New Fitness & Martial Arts Thread
by Rocsteady » Sat Jul 07, 2018 1:56 am

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.

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Grumpy David
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PostRe: The New Fitness & Martial Arts Thread
by Grumpy David » Sat Jul 07, 2018 7:46 am

Best 1rm for squats and deadlifts were done many years ago:

182.5KG squat
190kg deadlift (only have 180 on video).

Early 2017 = benched 120kg as a 1rm.

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:

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Hime
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PostRe: The New Fitness & Martial Arts Thread
by Hime » Sat Jul 07, 2018 9:46 am

Grumpy David wrote:Best 1rm for squats and deadlifts were done many years ago:

182.5KG squat
190kg deadlift (only have 180 on video).

Early 2017 = benched 120kg as a 1rm.

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?

Last edited by Hime on Sat Jul 07, 2018 9:48 am, edited 1 time in total.
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Brerlappin
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PostRe: The New Fitness & Martial Arts Thread
by Brerlappin » Sat Jul 07, 2018 9:47 am

My wrist is acting up again. Ever since I started doing lifts that put a bit more pressure on the wrist; barbell curls, OHP, it hasn't felt right. I guess it never fully healed but its definitely more noticeable now. Just the otger day in work I went to move a heavy desk and as I gripped it I felt a massive bolt of electricity shooting through the wrist. I really don't want to have to go back to physio for this gooseberry fool

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

*turns out its me in the video

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Grumpy David
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PostRe: The New Fitness & Martial Arts Thread
by Grumpy David » Sat Jul 07, 2018 10:01 am

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!


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Brerlappin
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PostRe: The New Fitness & Martial Arts Thread
by Brerlappin » Sat Jul 07, 2018 10:45 am

lmao.. it looks like hes doing the soft shoe shuffle or something. Nice pullups tho!

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

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

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Saint of Killers
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PostRe: The New Fitness & Martial Arts Thread
by Saint of Killers » 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.

| (•_•)| S: This is the best date I've been on since my last date. PB: This is not a date.
S: Neither was the last one. It was a robbery. M: Really? S: Yeah. She stole my heart. And my crown. (❍ᴥ❍ʋ)
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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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Knoyleo
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PostRe: The New Fitness & Martial Arts Thread
by Knoyleo » 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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