The Workout Thread

[Advocate]

Went to the gym again today. KILLED IT.

Added some exercises to my routine and let me tell you. It was great.

My issue is that my gym does not have a ton of Stationary Bikes. I've been using those cardio bikes and they work OKAY, but for HIIT they suck. I might talk to the Owner about this problem.

Anyway I added to my old PT routine (leg stretch using bands, pelvic thrusts, back stretch, neck stretch) the Superman exercise. It's awesome.

I also added the Reverse Pushup


Lying overhead cable curl, and

The Chest cable crossver

[Brand X]

How old is everyone here? Anyone else have any health issues, or advice?

25. I herniated a disc lifting (doing squats) when I was 22 and had chronic back pain until about a month ago. Traditional physical therapy (or rest) didn't help me and I have been doing an intense core training regiment since January and my pain is nearly gone.

Now I'm having issues with my right shoulder (rotator cuff). I always had shoulder problems from being a swimmer, but it's finally caught up to me. Right now I'm staying away from upper body work and just got a cortisone shot that didn't help. But I'm about to go get an MRI next week to make sure I didn't tear anything and get on a proper PT program to rehab it. I'm hoping the pain is just from overuse, but my guess is it's something more serious given the cortisone didn't help.

Injuries just suck. Some people are more prone to them than others, but everyone I know who exercises regularly (and specifically does weight training) has them at one point or another.

[Dyne]

I'm 30. Been weightlifting since 18. I was playing hockey before that in goal so I attribute my lack of pain and/or injuries to being as flexible as I am. And just using common sense.

[The_Meach]

I'm trying to track down a copy of Rippetoe's Starting Strength and I can't find a copy in a library anywhere (not even Seattle or even NYC systems carry it). WTF?

Not even Powell's carries the 2nd edition. $30 on Amazon.

Any TNLers got a copy for sale and/or got a line on a better one (not doing ebay)?

[Regus]

Meach, I've managed to find a copy through my library, they had to order it from another location using the inter library loan, but don't worry, if you want I can hook you up.

Once you get the book you should watch the dvd, its really good.

[Razor Ramon]

Ran today for the first time in two weeks. The warm air is doing me good. Ran a mile longer (3 miles now. Not bad after a hangover) and sprinted most of it. My joints are still sore as shit from the weather so I'm trying not to stay static for long periods of time. My basketball gets delivered Monday so I'm going to game up some.

Bad part: I weigh 160 lbs. at 6'2". I still have a small beer belly but that doesn't really bother me. What bothers me is I have no muscle building up. I can't lift weights since my future here is uncertain and I don't want to sign up for a gym with that looming over my head. I've been doing push ups, lunges, pull ups, and sit-ups yet nothing. Maybe more protein in my diet? I don't want to overdo it if I'm not lifting weights.

[Gooch]

I'm soon to be 31 (great geezus that was fast), and have been weight training since I was 15/16. I'm about 5' 8" and have gotten as heavy as 200lbs in my college days when I was in beach muscle mode (and held a shit ton of water). I've slimmed down considerably since I've been doing various mixed martial arts training. Now I hover between 165-175 depending on how much water I have in me.

No major injuries from weight training but some nagging injuries from mma training that do seem to get compounded by my weight training. The risk of overtraining has run high for me since I've been doing both forms.

I would make sure you get your rest, make sure you stretch (emphasize flexibility) and eat well. Get your protein, too.

[taloony]

I would make sure you get your rest, make sure you stretch (emphasize flexibility) and eat well. Get your protein, too.

Stretching is something I've almost never done yet I've managed to stay pretty flexible. I've started doing stretches for my elbows and forearms and it sometimes seems to help-other times not. It seems to be completely random and weight itself isn't really a factor.

I do sleep plenty, and my protein intake is high. I weigh about 180 and take in around 250 grams daily. I know my dad had plenty of problems with his wrists and back when he was younger, and I seem to have inherited that.

[Kidnemo]

Ran today for the first time in two weeks. The warm air is doing me good. Ran a mile longer (3 miles now. Not bad after a hangover) and sprinted most of it. My joints are still sore as shit from the weather so I'm trying not to stay static for long periods of time. My basketball gets delivered Monday so I'm going to game up some.

Bad part: I weigh 160 lbs. at 6'2". I still have a small beer belly but that doesn't really bother me. What bothers me is I have no muscle building up. I can't lift weights since my future here is uncertain and I don't want to sign up for a gym with that looming over my head. I've been doing push ups, lunges, pull ups, and sit-ups yet nothing. Maybe more protein in my diet? I don't want to overdo it if I'm not lifting weights.

Heavy weight and and diet build mass.

A good rule of thumb to build muscle size is to keep your failure max rep below 10ish. If you are able to do sets of 15 plus, generally that will be too many reps to suffiently effect the muscle tissue to grow it bigger (though you will be increasing muscle endurance).

Not to say you can't do amazing stuff with body weight and related exercises, I'm just saying you will have difficulty getting bigger that way.

re: protein - for people working out vigorously, I suggest 1 gram of protein x your body weight per day as a starting point. Try that month or so and see how your body reacts to it.

[Advocate]

re: protein - for people working out vigorously, I suggest 1 gram of protein x your body weight per day as a starting point. Try that month or so and see how your body reacts to it.

Thanks for that info. I keep hearing conflicting info on this and this sounds right to me for some reason.

I'm taking protein now and it works. I've seen massive changes to my frame and my muscle soreness is down, when I take it vs. not taking it.