FitnessBore - 2018 edition

[Fifstar]

Just a matter of time before Cormac will pop into this thread and start to share Spaghetti Carbonara Recipes with us 

[Beezy]

I'm in NYC and there's really no way to avoid running on concrete and asphalt 99% of the time. Even in the outer boroughs.

[Boogie]

"Samson Dadbod." God, where have our heroes gone? 

where have all the Bore men gone,
and where are the gods?
Where's the streetwise Mupepe
To fight the rising odds?
Isn't there a Cormac, upon a fiery steed?
Late at Night I toss and I turn, and I dream of what I need

Up where the mountains meet the heavens above
out where the lightning splits the sea
I would swear that old The Business is somewhere
Judging Me

Through the wind and the chill and the rain
And the storm and the flood
I can feel Boogie's approach
like the fire in my blood

I need a Bore hero
I'm holding out for a hero 'til the end of the night
He's gotta be strong
And he's gotta be fast
And he's gotta be fresh from the fight
I need a Bore hero
I'm holding out for a hero 'til the morning light
He's gotta be sure
And it's gotta be soon
And he's gotta be larger than life

[Beezy]

Isn't there some kind of big ass park in NYC? Central park or something? I think that's popular with runners.

Everyone there runs on the asphalt.

Ah well. I'll just stick to cycling.

[Mupepe]

I ran quite a lot in 2012 and 2013. I ran three half marathons in 2013 but then focused on powerlifting to get into the 1000 lb club. That was a mistake, honestly. I got big, people commented on in it public, it felt good to be strong, but I had to buy a whole new wardrobe and I went from running 13 miles no sweat to struggling with a couple miles and dirty bulking without ever cutting. The last time I saw my abs was probably fall 2013 and I have been chasing the dragon ever since. If I ever get them back I’ll post picture so we know abs when you’re married and in your 30s is possible.

If you never see a picture, then. . .

The thing about being big is that I felt fitter when I could run. Sure, shoulder pressing 1.25x your body weight is amazing and gets you daps at the gym, but if I have to pick (which seems to be the case) I’d rather be a little smaller and weaker with the ability to run.

And running was always miserable for me too, Mups, until I learned how to do it. Like lifting, running requires proper form. If you’re not thinking about your body queues just like when you’re lifting, you are more likely to get hurt and it will be more difficult. Also, I am motivated knowing that man is the greatest long distance running animal on the planet(!) so I (and you) were born to be good at it.

Yeah I'm done trying to go for that perfect physique.  I will settle for being strong and somewhat lean - as long as I'm not fat.  But my diet game is not and will probably never be what it was when I first got into lifting so I don't think I can get by without cardio any longer.

My home gym is also a past relic.  I don't have time to work out at home and life is so exhausting that if I don't do it during the day I'm not going to do it most likely.  I also don't have the space anymore. 

I guess I'll be googling for articles on running form.

[Purrp Skirrp]

My sleep is fucked, this app just reaffirms it.

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Any ideas on how to fix it? My gameplan so far:
- Go to bed and wake up same time each day.
- Avoid caffeine/weed/alcohol.
- Avoid screens 2 hours before bed.
- Take my last adderall dose no later than 3 PM.
- Aim for 9 hours of quality sleep.

I never sleep through the night anymore and never feel rested. Bugging out a little because of how detrimental this must be with negative effects to my cognition, weight, immune system, and more.

[Mupepe]

caffeine far enough before bed should be fine.  I generally can't drink coffee past 2pm without feeling like a crack addict wide awake at 11pm.  My phone and the tv also never kept me up by watching them right before bed. 

I would do those changes one at a time.  Seems like you're just throwing things at a wall and seeing what will stick.  You may be making unnecessary sacrifices.

The only thing I found that really affects my sleep is taking mid day naps, coffee too late in the day and stress.  Getting a great workout or tiring myself out mentally will also usually override those 3.  Today was back day so I'm going to sleep like a baby.

[Purrp Skirrp]

Caffeine is probably fine like you said if consumed early enough, but my work schedule is 1-9 so I wind up drinking it too late in the day. Mixed with adderall it's probably potentiating the effects making it last longer.

Weed IDK about. Def helps me fall asleep, and the studies I've seen suggest that it increases slow wave sleep and overall sleep duration. Also cuts down on REM sleep, but I haven't read about this being a bad thing.

Think you're right about taking it slow, otherwise I won't really know what's helping and what isn't. Gotta make gradual lifestyle changes that'll stick. Sleep hygiene isn't something you can fix overnight

[Mupepe]

I legit LOL'ed at that pun 

[Mupepe]

I'm still plugging away.  I weighed myself and I'm actually gaining weight it seems.  I was up to 194, got down to 182 at one point and then yesterday I was 187.  But my clothes fit better, I feel better and I know a lot of my size is coming back.  So I'm not worried about it. 

My lifts are also going up.  Did 5x5@305 on deadlift.  5x5@200 on bench.  Actually got 6 on the last 3 sets.  I know it's not much, but I've made consistent progress.  Pullups are up to being able to do 3 sets of 5 with only 110 lbs of assistance lulz.  Squats were 185 lbs 5x5. and feeling good. 

I've set some milestones to do a rest week and then a deload just because.  deadlift will get a rest after 315 lbs 5x5.  Bench 225 5x5 and squats 225 5x5.  2 PLATES BRO

[Oblivion]

Shit, just read about your injury, Mups.

I hope you're okay. I see that you've gone back to working out so at least it doesn't seem that bad.

[Mupepe]

Thanks man. I seem to be pretty good so far. I'm just taking it slow.

[Shrew]

Thoughts on ZMA supplements, worth using?

[Samson Manhug]

[N]o significant differences were observed between groups in anabolic or catabolic hormone status, body composition, 1-RM bench press and leg press, upper or lower body muscular endurance, or cycling anaerobic capacity. Results indicate that ZMA supplementation during training does not appear to enhance training adaptations in resistance trained populations.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2129161/

[Mupepe]

Yeah it did nothing for my numbers. It gave me some awesome lucid dreams for the first week or so. Outside of creatine, protein and maybe BCAA's (none of which I take or took when I was at my peak) i think they're all unnecessary. And for 99% of gym goers the 3 above are also unnecessary.

[Take My Breh Away]

Got cleared to go back lifting recently after nose surgery since it's near 7 months now. Had been doing calisthenics for a while and got my pushups and squats to 150 each per session. Went out to gym. Didn't go huge heavy. Airway was clear and no pain. Felt great lifting again.

Few hours later. Nose opens like a tap and spills blood everywhere. Not enough for hospital but still a lengthy bleed. Go and flush it with Saline before bed and it now hurts like absolute hell. Think it was a once off. Do a small set of push ups this morning, nose starts going again. Though nowhere near as much. Saline still hurts like hell and now I have to call hospital to see if I can get checked soon

[Mupepe]

That sucks man   Sorry to hear it.

[chronovore]

I had full-on grimace face reading your post, TMBrehAway. Hope you can get that cleared up in short order. 

[Oblivion]

Is it normal to feel most of the tension in your forearms when you're doing barbell curls?


edit: @TMBA holy shit. You were out for seven months after your nose surgery and lifting opened the wound again? 

[El Babua]

Damn breh, get better.

[Oblivion]

Ugh. Did some quick calcumalations on how well I've been sticking to my workout routine, and the results are pretty damn terrible. I'm doing SS, which as we all know, has you working out 3 times a week. Which means that for the first 5 months of the year, I should have had roughly 60 days worth of workouts. How much did I manage to do out of that 60? A pathetic 22. But hey, at least this explains why my gains have been awful.

I'm going to try to rectify this starting now. I've set a goal of doing a total of at least 30 workout days from now until the end of August.

[Mupepe]

I would go to something other than SS if you're only managing like 2 days a week.  Your results will always be compromised because you're not following the routine as designed.  I'd find a good push/pull or upper body/lower body routine that is more accommodating to that type of schedule.

[Oblivion]

I would go to something other than SS if you're only managing like 2 days a week.  Your results will always be compromised because you're not following the routine as designed.  I'd find a good push/pull or upper body/lower body routine that is more accommodating to that type of schedule.

Well, the thing is, a major part of the problem was school. I'd get busy with lots of homework and all that, sure. But it also was due to poor scheduling on my part. It wasn't impossible to do both, but I was just really bad it.

Having said that, I'm not taking any summer classes so I have way more free time to be more diligent with my work out. Also, I don't know if I should go on a push/pull type routine, given my current strength levels. Though I'd like to hear your thoughts regardless. These are my max lifts (all are at 3x5):

Bench: 140 lbs.
Squats: 185 lbs.
Deadlifts: 200 lbs.
Overhead press: 105 lbs.

[Mupepe]

The type of routine doesn't matter so much as the progression calculations.  Just make sure you choose a beginner/intermediate routine.  I would stick to SS though if I were you.  The most important thing to picking a routine is sticking with it.  If you can't do the complete 3 days a week of SS you're not really doing SS and so you're not getting the full benefit.  I'm sure you're getting some benefit, but you could probably do better on a routine that you are able to follow as written. 

My personal advice is to make your goal 3 days a week so you can stick with SS, not 30 days until the end of August.  The routine is built on a week by week progression so your goals should be too.  Get on a routine that matches your lifestyle and schedule and you'll make much better progress.

We're all gonna make it, brehs.

[Mupepe]

what do you guys think of the whole strength train once a week thing

it makes sense to me considering you don't lose strength as easily as cardio stuff

Like anything else it depends on your goals.  Assuming that strength or muscle gains aren't your priority there's no reason why it wouldn't work - the word work of course being up for interpretation based on your goals.

[El Babua]

Basically had a month of 2 days a week (with less volume/intensity) at the gym due to various health stuff popping up.

Squat strength seems to have diminished only a bit, but my upper body strength and aesthetics definitely took a dive. 

Oh well, could be worse.

[Mupepe]

I reset my deadlift completely.  I got back up to 315 5x5 but something didn't feel right.  I was getting sore in my lower back and that used to never happen.  I would always feel it in my glutes and hamstrings before.  So I reset to 135 and did 5 sets of 10.  I focused on using my hips to lock out and I think that's what I was missing.  It hurts to basically lose months of progress but it's not worth it to potentially get injured.  I had tried a small reset back to 275 last week and still felt the same as I did at 315 so I figured it wasn't something I could fix at a higher weight. 

[Boogie]

what do you guys think of the whole strength train once a week thing

it makes sense to me considering you don't lose strength as easily as cardio stuff

I'm basically just doing 1 day a week of heavy strength training right now.  Throwing everything in on that day: squats, bench, DL, overhead press, and pull ups.

But as Mups says, it depends on one's goals.  I'm definitely not "building" any strength.  I'm pretty much just trying to maintain my strength as I lean out.  And it's working pretty well for that.  Still hitting 3x5x315 on squats, and about 1x4x405 on DL (could probably squeeze out more on either if I didn't do both on the same day).  Bench is "ehh" though. 

And on that note, hit 182lbs on the scale post-workout today.   And consistently hit 183.5-185lbs as a "first-thing-in-the-morning" weight this week.  Lowest I've been since starting to weight train properly in summer 2008, except for my nasty flu last fall.

Here's how the "cut"  (is it still a "cut" if it's lasted six months? lol) has gone this past month:



And here's the year to date:



That June drop....summer is clearly my time to shed weight,


Anyway, no pics to accompany this post, sorry 

But I'm really satisfied with how much strength has stayed from that January peak of 205 lbs, now that I'm sub-185.  The human body is a crazy thing.

[Mupepe]

You fucking beast!

[Alcoholic Fish]

I think my progress has plateaued. I'm happy with my weight gain and how I look, just a little depressed that there's nothing beyond this for me without working out every day or using steroids or something.

[Take My Breh Away]

I had full-on grimace face reading your post, TMBrehAway. Hope you can get that cleared up in short order. 

Damn breh, get better.

That sucks man   Sorry to hear it.

edit: @TMBA holy shit. You were out for seven months after your nose surgery and lifting opened the wound again? 

Forgot to reply back to this. Talked to the doctor. Just reckon it was debris in the nose lostening up and dry mucus passages that caused a few bleeds over the days I started back (Especially since it was humid as fuuuuuuck). Got a soft "no driving long distance" caution for a few days but nothing else. Been allowed back lifting and no bleeding since as activity is helping it recover.

Sucks going back to the start though 

[Mupepe]

I think my progress has plateaued. I'm happy with my weight gain and how I look, just a little depressed that there's nothing beyond this for me without working out every day or using steroids or something.

Are you sure? You could just need a change in diet or routine.

[Take My Breh Away]

Edit: Wrong post. Never mind

[Alcoholic Fish]

I think my progress has plateaued. I'm happy with my weight gain and how I look, just a little depressed that there's nothing beyond this for me without working out every day or using steroids or something.

Are you sure? You could just need a change in diet or routine.

I've been switching up my workout every month and a half or so.

I wouldn't know where to begin on how to eat to gain weight. I already eat a ton. I didn't work out for the final three years of college and I still had the remnants of my abs. My metabolism is doing me no favors.

[Kara]

I hate being back at my plateau weight.

I hate knowing that I can break it because it requires time I can't spare easily.

Fuck accounting.

[Mupepe]

I think my progress has plateaued. I'm happy with my weight gain and how I look, just a little depressed that there's nothing beyond this for me without working out every day or using steroids or something.

Are you sure? You could just need a change in diet or routine.

I've been switching up my workout every month and a half or so.

I wouldn't know where to begin on how to eat to gain weight. I already eat a ton. I didn't work out for the final three years of college and I still had the remnants of my abs. My metabolism is doing me no favors.

Ah I see. We have opposite problems then. Bulking has always come natural to me while losing weight has always taken tremendous effort. You can never go with just eating some more protein though.

Sorry, Kara. Was it you that mentioned that you're vegetarian?

[Kara]

Yeah, that got me from my last plateau to my current one. I'm sort of maxed out on weight loss by diet alone given that I can't just hang it up for the day at work when the energy wears out, not that fitness without exercise is really fitness to begin with.

[Mupepe]

Do you have the option of a standing desk or something?

[Kara]

My business is primarily subcontracting onsite so not really. Could install one in my personal office but I'm barely there.

[Samson Manhug]

The last time I saw my abs was probably fall 2013 and I have been chasing the dragon ever since. If I ever get them back I’ll post picture so we know abs when you’re married and in your 30s is possible.

If you never see a picture, then. . .

I have been looking forward to posting this picture. It’s not exactly accurate, though. I’ve been separated from my wife for several months and I used a couple of camera tricks:

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[Madrun Badrun]

And here I am unmarried and with a belly at 27.  Would that I had been a soldier and not a grad student!

[Mupepe]

My business is primarily subcontracting onsite so not really. Could install one in my personal office but I'm barely there.

That sucks. Thats about all I know for staying somewhat active in an office.

The last time I saw my abs was probably fall 2013 and I have been chasing the dragon ever since. If I ever get them back I’ll post picture so we know abs when you’re married and in your 30s is possible.

If you never see a picture, then. . .

I have been looking forward to posting this picture. It’s not exactly accurate, though. I’ve been separated from my wife for several months and I used a couple of camera tricks:

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Welp, that's motivation

[chronovore]

Holy shit!

[ToxicAdam]

Divorce diet, brehs. Lots of emotional pain in those gains.

[Samson Manhug]

 :'(

[Kara]

I thought like separated as in deployed. Sorry to hear, Sam.

[Samson Manhug]

It started out like that and then took a surprise turn for the worst.

[Madrun Badrun]

O shit I thought it was just a job thing too.  Sorry dude. 

[Mupepe]

Yeah same here.  We are all some optimistic fuckers except TA!  But now it makes more sense why the abs are back

[Boogie]

Damn Manhug, that's a rough go.  That being said...

The last time I saw my abs was probably fall 2013 and I have been chasing the dragon ever since. If I ever get them back I’ll post picture so we know abs when you’re married and in your 30s is possible.

If you never see a picture, then. . .

I have been looking forward to posting this picture. It’s not exactly accurate, though. I’ve been separated from my wife for several months and I used a couple of camera tricks:

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Damn.  What kind of "camera tricks" are we talking here?  If you just mean angles and lighting, I don't think that counts as cheating. 

And to have you go from "maaaan, haven't seen my abs in foreeeever" to "oh look, there they are, lol" in barely two months is maddening.     

[chronovore]

Oh, shit, Samson. Sorry to hear about the divorce.

[Mupepe]

Question: how does a deadlift work the legs?

The way I assume how it works is, squats works mostly glutes and quadriceps, deadlifts the hamstrings

They really work all of the legs.  You're driving into the ground at the beginning of the lift using some quads and then the lockout with the hips activates the hamstrings and glutes.

[Tasty]

I've talked before about my progress swimming, but to be honest it's been a lot of start and stop. One of my resolutions was not to miss more than five weeks in the pool out of the entire year, and let's just say I failed spectacularly with that one.

My goal for the past few years has been the "0 to 1650" program, which in layman's terms is swimming an entire mile (swimmer's mile being 1650 yards.) Every year it seems like I'm ramping up to get closer and closer, before eventually losing interest. Even the start of this year was a lot of starts and stops, just look:



Last week I broke a four-week hiatus and went twice. I did 1000 and 1200 yards, with my most without stopping being 400 yards. My overall record for most without stopping was 600 yards.



Today, I did 1200 yards. Without stopping. 48 lengths/laps at once.

I have no idea how it happened. Part of it might have been shaving my nose hair as I alluded in the triumph thread, but it could also be I start putting my ab carver to work last week. I honestly have no clue.

I was approaching 400 yards again and I was like, "Huh, I think I can do more." Then 800, then 1000, then finally 1200. For the first time my arms didn't get tired and I wasn't gasping for air after 300 yards. Felt like I could do even more but it seemed like a good place to stop. Gonna push myself even more next time!



42 minutes of nonstop swimming, easily the most I've done at once by over half.

Never been more pumped. I thought I'd have to claw and scratch my way back to my status from last summer, but I just blew two levels past that in the 0 to 1650 program. In one night.

Yeah this is a humble brag (minus some humility) but fuck it, don't give a shit. 🏊 Thanks for reading my ranting, haha.

[Kara]

Respect Andy-kun.

[Tasty]

Respect Andy-kun.

Thanks Kara-san.

How's life in Yowapeda?

[Kara]

When I was gone from here I was carrying an insane workload and my fitness was an easy casualty in the ensuing tumult. (I had been quite dedicated prior to all that to, which makes the sting of defeat... sting... even more.) I wanted to do a couple of fondos this summer / fall but after riding a fairly easy one I knew it would be folly to attempt any additional ones this year.

Anyway, part of the reason I'm looking to buy an old French bike is that I run a lot of errands locally that are too far away to really walk to, but driving to run them is unbelievably wasteful. Hopefully having a bike built without racing DNA* will facilitate running all those errands in a healthier manner and I can start chipping away at the damage I did to myself in exchange for lots and lots of money.

To indulge in pithy celebrity quote peddling, it never gets easier, you just go faster.

*Racing bicycles being incredibly impractical at doing anything beyond: going fast, climbing mountains, and showing off how much disposable income you have.

[Tasty]

Yeah a coworker was telling me how much he paid for his last bike and I was like 

[Kara]

My girlfriend came with me to the stage of the Tour of California I went to and I rather enjoyed her reaction when I told her the bike in front of us at a vendor's booth at the finish line retailed for $14,000.

[Tasty]

Today, I did 1200 yards. Without stopping. 48 lengths/laps at once.

I have no idea how it happened. Part of it might have been shaving my nose hair as I alluded in the triumph thread, but it could also be I start putting my ab carver to work last week.

Shaved nose hair?

'Ab carver'?

Bruh... you have no idea how the human body works, do you

Absolutely none! And I freely admit so.

But something clicked last night. I'm inclined it has something to do with those two things over the supernatural, but I'm not ruling that out either. 🤔

[nachobro]

Been doing a bit of biking (indoor) and dieting but not being consistent about it. Now that I'm turning 31 I figured it's time to get serious. Got a Ninja blender and been drinking veggie shakes daily, eating less in general, using the bike 6 days a week, and I ordered a small kettlebell, T+, and that ab carver thing that Tasty linked.

I'm already down 8 pounds in a week just from biking and diet and the rest of the workout stuff should be showing up this week. Now I just need to figure out what to do with it. Wish me luck!