11 votes

Fitness Weekly Discussion

What have you been doing lately for your own fitness? Try out any new programs or exercises? Have any questions for others about your training? Want to vent about poor behavior in the gym? Started a new diet or have a new recipe you want to share? Anything else health and wellness related?

35 comments

  1. [2]
    reese
    Link
    Recently, I started eating vegetables. And exercising again, that is, with the routines I learned in community college. This was all prompted by a visit to the doctor. I'm not dying or anything,...

    Recently, I started eating vegetables. And exercising again, that is, with the routines I learned in community college. This was all prompted by a visit to the doctor. I'm not dying or anything, but there were objective indications that I required lifestyle changes.

    Now, you're probably thinking, "Wait, wait, wait, what the fuck? You weren't eating vegetables? Are you stupid?"

    Well, I ate them occasionally. I like peppers and onions. I'll eat broccoli or asparagus if it's there. The problem was that I made no concerted effort to include vegetables in my daily intake, meaning I had vegetables maybe once or twice a week, tops. Adding insult to injury, when I did eat them, they were oversalted and overcooked. Not to throw a pity party, but for context I grew up poor in a single-mother home, leaving a lot to be desired personally and interpersonally. Now I'm in my late twenties, and I don't have to run so fast from the Great Recession boogeyman who made my mom foreclose on our home.

    It's nice to stop and think.

    For the past couple years depression was wiping the floor with me, so I picked up some St. John's Wort. That shit actually worked, at least for meโ€”the depression faded away and has not returned, but it didn't make me feel like my former, lively self. I was still hiding away from society, buffeted with excruciating anxiety and uncontrollable rancor in every social encounter, despite having operated as a social butterfly as recently as a few years ago. When you're a computer person, living the life of a recluse is easier than ever, but I'm here to affirm that it is unhealthy af. It's okay to work from home or whatever, but you need to go outside and be around people, and furthermore be okay with them and everything else. The inability to do so may be as simple as a nutrient deficiency, if you're like me.

    Anyway, cue voraciously eating vegetables each day, following exercise, and now I have color in my skin I didn't know I had. My hair is darker and growing like crazy, even in places where I thought it stopped. Turns out I don't need an herbal supplement, just a balanced diet. I've also started eating much more fiber by way of grains, and TMI but that's doing wonders as well. I can still be a grump, but not as much of one. My bread and butter is intellectual, so the best part is that I can solve problems again with a celerity and passion I have sorely missed.

    7 votes
    1. Gaywallet
      Link Parent
      It's really surprising what a healthy diet and a little bit of exercise can do for someone. There's a good reason that's the first things doctors recommend for, basically any problem, and ask you...

      Turns out I don't need an herbal supplement, just a balanced diet. I've also started eating much more fiber by way of grains, and TMI but that's doing wonders as well. I can still be a grump, but not as much of one.

      It's really surprising what a healthy diet and a little bit of exercise can do for someone. There's a good reason that's the first things doctors recommend for, basically any problem, and ask you about it every time you come in.

      I'm really happy for you that you've managed to turn around so much of your life with a few small, easy to make changes that are good for you in the long run.

      5 votes
  2. [11]
    Gaywallet
    Link
    Two days ago I told myself that I need to start lifting light again. I've given the shoulder enough time to heal. I need to stop using 'no energy' and 'being tired' as excuses why I didn't lift....

    Two days ago I told myself that I need to start lifting light again. I've given the shoulder enough time to heal. I need to stop using 'no energy' and 'being tired' as excuses why I didn't lift.

    Then the next day I got sick ๐Ÿ˜‚๐Ÿ˜‚. Guess I will be waiting just a tad bit longer.

    7 votes
    1. [10]
      krg
      Link Parent
      woa, are you me? I, too, experienced a shoulder injury which really threw a wrench in my routine. Haven't lifted in a bit and now I'm just feeling damn lazy! I still feel a tinge of pain through...

      woa, are you me? I, too, experienced a shoulder injury which really threw a wrench in my routine. Haven't lifted in a bit and now I'm just feeling damn lazy!

      I still feel a tinge of pain through some of my shoulder's range of motion, but I guess it's good enough to lift with?

      3 votes
      1. [8]
        Gaywallet
        Link Parent
        Only if you've had on and off shoulder injuries for the last decade lmao I'm probably not the best person to ask this, because I seem to still manage to injure myself fairly consistently. Is the...

        Only if you've had on and off shoulder injuries for the last decade lmao

        I'm probably not the best person to ask this, because I seem to still manage to injure myself fairly consistently. Is the pain at a specific point in the range of motion or all throughout?

        3 votes
        1. [7]
          krg
          Link Parent
          Yeah, if I take the bench press starting form and rotate my forearm down I feel the onset of pain near the end of the rotation. I'm pretty sure I was just compensating for my left arm weakness...

          Yeah, if I take the bench press starting form and rotate my forearm down I feel the onset of pain near the end of the rotation.

          I'm pretty sure I was just compensating for my left arm weakness with my right arm during my bench press... guess it caught up to me. Rotator cuff or labrum issue.

          1 vote
          1. [6]
            Gaywallet
            Link Parent
            I'm not sure I follow... rotation of the forearm can be internal or external (also known as supination and pronation). What do you mean when you say 'rotate my forearm down'?

            I'm not sure I follow... rotation of the forearm can be internal or external (also known as supination and pronation). What do you mean when you say 'rotate my forearm down'?

            2 votes
            1. [5]
              krg
              Link Parent
              I knew I was gonna get the technical description wrong... Uh, the way the kid moves his arm in this scene.

              I knew I was gonna get the technical description wrong...

              Uh, the way the kid moves his arm in this scene.

              2 votes
              1. [4]
                Gaywallet
                Link Parent
                internal horizontal rotation of the shoulder?
                1 vote
                1. [3]
                  krg
                  Link Parent
                  Yup! Also, if I raise my arms above my head. Mind you, the pain isn't extreme, but it's present and doesn't exist in my left arm... which kinda makes it stand out in my right arm more. I can't say...

                  Yup! Also, if I raise my arms above my head. Mind you, the pain isn't extreme, but it's present and doesn't exist in my left arm... which kinda makes it stand out in my right arm more.

                  I can't say the injury happened in the gym as I didn't feel it then. It was the next day when I woke up that I could barely move my arm past parallel to the ground. It's a lot better now, of course, but that tinge of pain is still there.

                  1 vote
                  1. Gaywallet
                    Link Parent
                    Definitely sounds like a rotator cuff issue. You can invert your palms (facing you, rather than facing away) during bench press to externally rotate the shoulders instead of internally rotating...

                    Definitely sounds like a rotator cuff issue. You can invert your palms (facing you, rather than facing away) during bench press to externally rotate the shoulders instead of internally rotating them. It's a bit easier with dumbbells than a barbell but you can do it with either. You might want to give it a try and see if it causes you any pain - if not, that's a good alternative for at least a few months while you let it heal.

                    1 vote
                  2. Micycle_the_Bichael
                    Link Parent
                    If you're interested in talking, I would love to help you improve your form and make sure you're doing everything to minimize injury and getting the most out of your lifts. I feel weird posting...

                    If you're interested in talking, I would love to help you improve your form and make sure you're doing everything to minimize injury and getting the most out of your lifts. I feel weird posting this part, but to give you a bit of my background so you know what my knowledge base and not some rando online:

                    • 14 years competitive experience swimming (including 4 in college), with lots of years of doing PT in there from overworking my shoulders
                    • 2 years competitive cross country running
                    • 3 years coaching swimming
                    • 4 years competitive boxing
                    • 2 years coaching boxing
                    • Undetermined amount of time reading and learning about nutrition and lifting techniques from multiple personal trainers across countless gyms in my years of training.

                    I'm far from an expert. When things get too serious I always suggest talking to a doctor. But as far as form checks and helping tweak lifting plans, that's my bread and butter.

                    1 vote
      2. xstresedg
        Link Parent
        If you can, see a physiotherapist. They should be able to assist you with diagnosing your problem areas and assisting to fix them.

        If you can, see a physiotherapist. They should be able to assist you with diagnosing your problem areas and assisting to fix them.

        2 votes
  3. acdw
    Link
    I've been working out with my wife doing PiYo (part of Beach Body, which I just found out was a MLM, so we're open to other options), but I started biking to work this week too! It's about 3.3...

    I've been working out with my wife doing PiYo (part of Beach Body, which I just found out was a MLM, so we're open to other options), but I started biking to work this week too! It's about 3.3 miles, which isn't super far, but is far enough that I get my heart rate up and it makes me feel good. I really want some panniers to get the weight off my back, and I think I'll be in business.

    5 votes
  4. [3]
    kodystriplin
    Link
    I started Brazilian Jiu Jitsu a few weeks ago, and it's an incredible workout. I feel like I can barely walk after every session, but it's fun enough to bring me back the next day. I chose BJJ...

    I started Brazilian Jiu Jitsu a few weeks ago, and it's an incredible workout. I feel like I can barely walk after every session, but it's fun enough to bring me back the next day. I chose BJJ because I'm not a competitive person, so I wanted to strengthen that "muscle".

    Unfortunately, I've been sick for the last week and a half so I've been itching to get back to the gym. But I won't risk getting everyone else sick.

    4 votes
    1. [2]
      krg
      Link Parent
      Been wanting to get into BJJ, myself, but unfortunately can't afford it at the moment. Gyms are around $120-160 a month, here. BJJ seems like a physical chess match. I imagine rolling with someone...

      Been wanting to get into BJJ, myself, but unfortunately can't afford it at the moment. Gyms are around $120-160 a month, here.

      BJJ seems like a physical chess match. I imagine rolling with someone more skilled than you will put you in a state of helplessness right quick, too! I think it'd be good exercise to learn how to calm those panic signals entering your brain.

      4 votes
      1. kodystriplin
        Link Parent
        The cost was totally prohibitive for me for years, and even now it's just uncomfortable enough to make me feel like I need to "earn" the privilege of spending so much on a sport. I pay $160/mo for...

        The cost was totally prohibitive for me for years, and even now it's just uncomfortable enough to make me feel like I need to "earn" the privilege of spending so much on a sport. I pay $160/mo for reference. There are some gyms for closer to $100 on the coast (CA), but the drive to my gym is 10 minutes which really makes a difference.

        BJJ is so much more technical than I expected. As soon as I feel like I have a grasp (pun intended) on the fundamentals of passing one type of guard, my partner switches it up and twists me into a pretzel before I can process what just happened. It's a ton of fun and is just as much a mental workout as physical.

        If you can find a way to budget for it, I highly highly recommend giving it a shot.

        4 votes
  5. [9]
    Surira
    Link
    I'm struggling a bit with what program to follow now that I finally have regular gym access. I did Stronglifts 5x5 for a couple of years back in 2011-2013 and was in the best shape of my life......

    I'm struggling a bit with what program to follow now that I finally have regular gym access. I did Stronglifts 5x5 for a couple of years back in 2011-2013 and was in the best shape of my life... should I just start that again? My goals are basically to stay at my current weight but do a re-composition of sorts to have more muscle and less bodyfat. I don't like to bulk and cut as it makes me feel like crap. My primary lift goal is to be able to do overhead press for my bodyweight, though even back when I did SL5x5 for 2 years, I never got there (was 20% below my weight at the time for my max). I wouldn't mind doing the same for benchpress (my worst lift), and getting back to my maxes at the time for squat and deadlift.

    I just re-downloaded the SL5x5 app and I hate what they put behind the paywall (as well as the fact that they lost all my data ...). Does anyone pay for it and is it worth your while?

    4 votes
    1. [3]
      Gaywallet
      Link Parent
      My recommendation is to build your routine into JEFIT. They've been slowly moving some things behind a paywall, unfortunately, but it has been in my own opinion one of the best apps for lifting...

      My recommendation is to build your routine into JEFIT. They've been slowly moving some things behind a paywall, unfortunately, but it has been in my own opinion one of the best apps for lifting tracking for some time.

      2 votes
      1. [2]
        Surira
        Link Parent
        Nice! I hadn't heard of that app before. Will compare it to Strong as recommended by another poster. Not a fan of downloading an app where it's not super clear what's behind a paywall and what...

        Nice! I hadn't heard of that app before. Will compare it to Strong as recommended by another poster. Not a fan of downloading an app where it's not super clear what's behind a paywall and what isn't, but it seems to have way more functionality than SL5x5.

        1 vote
        1. Gaywallet
          Link Parent
          Let me know your thoughts on Strong. I've never used it so curious how it compares.

          Let me know your thoughts on Strong. I've never used it so curious how it compares.

          1 vote
    2. [3]
      xstresedg
      Link Parent
      I'd say restart SL5x5 as your reintroduction program. Run it's course for 8-12 weeks, then move on to a more intermediate program.

      I'd say restart SL5x5 as your reintroduction program. Run it's course for 8-12 weeks, then move on to a more intermediate program.

      1 vote
      1. [2]
        Surira
        Link Parent
        What's an example of a more intermediate program?

        What's an example of a more intermediate program?

        1. xstresedg
          Link Parent
          That I don't know. I've not partaken in one yet. I never finish out any starter programs lol

          That I don't know. I've not partaken in one yet. I never finish out any starter programs lol

          1 vote
    3. [2]
      kodystriplin
      Link Parent
      I used and recommend the 'Strong' app. You can create custom workout routines and track your PRs there. I just created 2 when I did Stronglifts 5x5: Workout A and Workout B. It's pretty easy to...

      I used and recommend the 'Strong' app. You can create custom workout routines and track your PRs there. I just created 2 when I did Stronglifts 5x5: Workout A and Workout B. It's pretty easy to track your progression that way.

      1 vote
      1. Surira
        (edited )
        Link Parent
        Nice! I hadn't seen that app before. Will compare it to JEFIT as recommended by another poster. Edit: Already I like it more since it doesn't require you to create an account just to see the damn...

        Nice! I hadn't seen that app before. Will compare it to JEFIT as recommended by another poster.

        Edit: Already I like it more since it doesn't require you to create an account just to see the damn app like JEFIT. The fact that it has a paywall wasn't clear before I downloaded it though, and they obscure the pricing in several ways. Plus, I can't open the privacy policy on my home network since it's blocked by my PiHole. That's not a good sign on the privacy front... maybe I just need to go to pen and paper :)

        1 vote
  6. JoylessAubergine
    Link
    After a very rough few months i finally have a preliminary diagnosis about what was wrong with my "stomach problems". Turn out i have coeliacs disease. I have an endoscopy next week for the...

    Anything else health and wellness related?

    After a very rough few months i finally have a preliminary diagnosis about what was wrong with my "stomach problems". Turn out i have coeliacs disease. I have an endoscopy next week for the official diagnosis but in the 2 weeks since the preliminary one i have been gluten free and my "stomach problems" have mostly cleared up and my weightloss has stalled, I ended up losing a bout 20kg/44lb in 2 months, thankfully i had it to lose (1/5th of my bodyweight) but i was getting worried especially with how weak and tired i was getting.

    Eating gluten free has been a thing. Turns out gluten is a sneaky fucker and is nearly impossible to predict what foods it is in. So i have been reading labels and learning what "cultural cuisines" to avoid. I've also been avoiding glutenfree foods that should contain gluten because outside of some cookies they have been universally crap. I've been eating a lot of rice, rice crackers and rice noodles. None are a replacement for bread, pasta or wheatbased noodles but there is some variety in texture and it makes snacking and meals easier.

    I gave myself a 2 week eating grace period to simply recharge and now i'm cleaning up my diet again to lose a little bit more weight to be more securely in the healthy bmi range.

    4 votes
  7. [3]
    Diet_Coke
    Link
    I have been lifting once a week since @Gaywallet encouraged me to in a December edition of this post. Still haven't hurt myself, but going once a week I am starting to find my limits. I've been...

    I have been lifting once a week since @Gaywallet encouraged me to in a December edition of this post. Still haven't hurt myself, but going once a week I am starting to find my limits. I've been doing 3x5s, adding 5-20 lbs per set depending on the lift. Then the next week I'll use my middle weight as the starting weight. I think I'm going to 'rewind' four weeks and go light again but really focus on form.

    I have been kind of lazy about climbing since I met this really awesome lady and I've been spending a lot of free time with her, gotta get back into it. I'll officially have been climbing for a year come the 14th and it is really cool to reflect on how much stronger and more graceful I am now.

    3 votes
    1. [2]
      Gaywallet
      (edited )
      Link Parent
      That's fairly aggressive for a progression pattern. A fairly standard progression pattern is to do all 3 sets at the same weight, and then if you hit all your reps, increase. So if for a...

      I've been doing 3x5s, adding 5-20 lbs per set depending on the lift. Then the next week I'll use my middle weight as the starting weight. I think I'm going to 'rewind' four weeks and go light again but really focus on form.

      That's fairly aggressive for a progression pattern. A fairly standard progression pattern is to do all 3 sets at the same weight, and then if you hit all your reps, increase. So if for a particular lift, like deadlifts, you do 3x5, then if you hit 5,5,5 you'd up the weight next week. Typically 5lbs for major/compound/heavy lifts, and 2.5lbs for other lifts. Even if you feel like it's too easy or slow, it will take years to perfect a motion and it's better to get your early practice in when it's light (to avoid injury and build the foundation of movement).

      Are you doing 3x5 for all lifts? You may want to slowly increase volume for everything, especially if you're only hitting the gym once a week. A general rule of thumb is to never increase volume more than 20% per week, so you might want to do 3x6 next week, then 3x7, etc. or 3x5 followed by a set of 3, which becomes 5 the following week, etc. and work up to 5x5 at least. General rep ranges vary depending on the motion, but in general the heavier compound lifts tend to respond better to the 5-10 rep range and the isolated or lighter/focused compounds moreso in the 8-20 range.

      4 votes
      1. Diet_Coke
        Link Parent
        Fantastic advice, thank you so much!

        Fantastic advice, thank you so much!

        3 votes
  8. Micycle_the_Bichael
    Link
    Finally starting to get back into the swing of lifting. Went back and re-benchmarked my strength, flexibility, and range of motion tests. Made a new lifting schedule and weights based on the...

    Finally starting to get back into the swing of lifting. Went back and re-benchmarked my strength, flexibility, and range of motion tests. Made a new lifting schedule and weights based on the results. I'm sure it'll need tweaking once I get in and see how things feel and how some of those secondary/tertiary muscle feel. Revamped my diet based on the new nutritional requirements. This one is going to be very interesting because I've started working my way towards a meatless diet, and the last time I was consistently working out I was eating meat every meal. It'll be fine, but I am definitely going to need to put a lot of thought into my diet for the next few days and be careful about what I am putting into my body.

    3 votes
  9. [3]
    escher
    Link
    My gut started coming back and I have extreme difficulty with regular exercise because it's just so boring, so now I'm hopping into Skyrim VR on a regular basis, using Natural Locomotion for...

    My gut started coming back and I have extreme difficulty with regular exercise because it's just so boring, so now I'm hopping into Skyrim VR on a regular basis, using Natural Locomotion for walk-in-place movement. That's 14 square miles of landscape I now have to physically "walk" across!

    Instead of having to force myself to keep going, I'm having so much fun that I only stop when I'm literally too exhausted to continue. Great way to burn calories!

    3 votes
    1. [2]
      Gaywallet
      Link Parent
      Out of curiosity is natural locomotion based on swinging arms or do you have one of those platforms that allows you to walk in place?

      Out of curiosity is natural locomotion based on swinging arms or do you have one of those platforms that allows you to walk in place?

      2 votes
      1. escher
        Link Parent
        With just my two controllers, it's arm-swinging, but if you lift your legs at the same time and walk in place it's ridiculously immersive -- far more than I ever would have expected before I tried...

        With just my two controllers, it's arm-swinging, but if you lift your legs at the same time and walk in place it's ridiculously immersive -- far more than I ever would have expected before I tried it. I now consider it the baseline locomotion for any large world, and it's tons better than sliding and teleport models.

        NL does support foot-attached controllers if you get an extra VR controller hub (which I don't have yet). Then lifting your feet drives locomotion and you use the touchpad / joystick of the secondary hand to control which direction you go.

        With the standard arm-swing locomotion, the direction the controllers are facing controls movement direction and it's just silly how intuitive it is. With these new Index controllers I just got for my Vive, I set NL to activate for both arms when my left thumb touches the touchpad thingy, and drop down to regular sliding locomotion with the joystick when I'm in combat (since I need to move my arms separately in that case).

        NL is only $10 so if you have VR, it is worth every penny. You haven't really VR-lived until you've physically sprinted away from a dragon in the middle of your living room. :D

        4 votes
  10. xstresedg
    Link
    Unfortunately, not much. My gout has been so bad since we got hit with a cold snap a few weeks ago, and even though the temperatures have evened out, I'm incredibly achey. On top of that, I had a...

    Unfortunately, not much. My gout has been so bad since we got hit with a cold snap a few weeks ago, and even though the temperatures have evened out, I'm incredibly achey. On top of that, I had a flu and sinus infection last week that lasted, first day of symptoms to last day, about 8 or 9 days.

    I'm hoping for gymtime soonish again, but I'm also looking into starting Brazilian Jiu-Jitsu, to try something new.

    2 votes