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an even better way would be to sign up for a beginning swim class at a local college or get some individual instruction from a friend or pro. learn you some technique.
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Feb 9, 2017 17:00
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That's a pretty good idea. To be honest, I'm embarrassed and mad at myself. It's a gruelling plan but I've built skill and confidence in everything except swimming. I think I will take some classes.
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Feb 9, 2017 19:18
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elite_garbage_man posted:an even better way would be to sign up for a beginning swim class at a local college or get some individual instruction from a friend or pro. learn you some technique. In '01 before I enlisted in the Navy I thought Navy=Swimming a bunch and I was a doggy paddler at best The GF at the time was a former triathlon bunny and basically taught me how to swim "right". I went from piss poor to being able to do like 50 laps in a few weeks of swimming almost every day I learned that poor technique makes swimming super exhausting and as soon as I got it down things improved drastically Then I went to RTC and swam like twice The end.
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Feb 9, 2017 20:13
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yeah I had the habit of trying to muscle everything. Super exhausting. Once you learn good technique and how to relax in the water while you work, things become much easier. That said, I still suck rear end at anything besides a freestyle or back stroke. Never quite got the hang of the breast stroke (INSERT TIT JOKES HERE) and the butterfly.
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Feb 9, 2017 20:41
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Yeah don't waste all this time with poo poo form, you're only doing yourself a huge disservice in the long run. Find some classes, local YMCA, whatever. Don't get me wrong swimming is extremely exhausting as is, but it helps to be efficient
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Feb 9, 2017 22:14
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Is there a trick to treading water with a brick?
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Feb 10, 2017 00:14
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Frosted Flake posted:Is there a trick to treading water with a brick? https://www.youtube.com/watch?v=y2ndUjEddR8
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Feb 10, 2017 02:00
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B 145x5x4 R 135x5x5 Sq 185x5x5 - - - - - - FSq 205x3x3 P 75x5x7 DL 275x5 - - - - - - B - 145x5x4 R -135x5x5 dumbell bench cable row been working out in the evenings usually now, got dumped so got plenty of time again lol
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Feb 10, 2017 05:52
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What's up single in time for v day buddy 
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Feb 10, 2017 11:15
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nm just using this time I would've been hanging out with my gf at the gym on saturday morning F Squat - 205x5,1, 2 Press - 85x5x5 DL - 295x5 this was a great workout, tho can't wait to hit some major plate milestones in the next few months as my life crumbles around me
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Feb 12, 2017 01:52
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Dingleberry posted:In '01 before I enlisted in the Navy I thought Navy=Swimming a bunch and I was a doggy paddler at best How long day do you spend thinking about breathing? I'll take my answer during solar death.
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Feb 12, 2017 09:37
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Fasted LISS cardio every day plus at least a 500 calorie deficit makes for some lovely workouts. Strength drops by 5-10%, volume plummets like a brick, recovery capacity during workouts is some hot salty garbage. On the plus side I've dropped about 15-20lbs in the last month and a half or so, I've rediscovered how terrible it is to have zipper abs (as faint as they are unflexed), my jawline isn't just implied anymore, and I somehow look bigger.
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Feb 12, 2017 09:57
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Kawasaki Nun posted:How long day do you spend thinking about breathing? I just got the rhythm down of blowing out the air every other stroke with face in water, iirc... I think the idea was to get the cardio to the point where you breath evenly and inhale every few strokes on the crawl.
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Feb 12, 2017 10:05
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Dingleberry posted:I just got the rhythm down of blowing out the air every other stroke with face in water, iirc... I think the idea was to get the cardio to the point where you breath evenly and inhale every few strokes on the crawl. Every other stroke is fine, depending on level of fitness as you mentioned, a lot of long distance swimmers will breathe every 3rd-4th stoke depending on intensity.
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Feb 12, 2017 17:42
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drat ran for the first time in like two years almost a week ago. Three miles? I'm still loving sore as hell. Calves especially. I'm not in terrible shape just don't like running But hey non-forced running is kind of enjoyable..? 
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Feb 13, 2017 06:57
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repped out 135 on ohp today got 9 easy which is better than where I was before hockey season started. did some other strength poo poo and stretched. felt pretty good.
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Feb 14, 2017 01:53
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elite_garbage_man posted:repped out 135 on ohp today got 9 easy which is better than where I was before hockey season started. hitting easy reps of 135 on ohp is a dream of mine - - - FSquat - 205x5,2,2,1 and then 135x5x3 bc volume P-95x5x4 DL - 315x5 yeeeeee 231 pounds edit instead of bumping dead gay thread: Squat 205x5x5 US Berder Patrol fucked around with this message at 16:23 on Feb 21, 2017 |
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Feb 18, 2017 14:49
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FSquat - 185x3x3 P-95x5x5 DL - 325x5 Chin-up - 2 Dip - 5x2 226 pounds
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Feb 23, 2017 00:52
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Front squat kills me, you guys are really showing me up on that one.
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Feb 23, 2017 02:48
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Frosted Flake posted:Front squat kills me, you guys are really showing me up on that one. Is it a problem with the front rack itself or just not enough lower body mobility to sink it? There's a ton of poo poo you can use to attack any weak points from multiple angles.
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Feb 23, 2017 16:33
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Diarrhea Elemental posted:Is it a problem with the front rack itself or just not enough lower body mobility to sink it? There's a ton of poo poo you can use to attack any weak points from multiple angles. I can't get the bar to balance horizontally. I've seen people bend their arm over itself to have the hands and shoulders in contact, but I have to cross my arms over my chest and stick my elbows up and it's wobbly. The other issue, as you said is that once my pelvis is around knee height I have a hard time rising up from there. It seems like a good workout but I'm doing an embarrassingly low amount of weight compared to my regular squats.
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Feb 23, 2017 17:30
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Frosted Flake posted:I can't get the bar to balance horizontally. I've seen people bend their arm over itself to have the hands and shoulders in contact, but I have to cross my arms over my chest and stick my elbows up and it's wobbly. My front squat 1RM is 110 pounds lower than my back squat and everybody I know has a similar ratio so maybe yours isn't too adnormal? I do go a lot lower with fronts though and I only use two fingers per hand to hold the bar.
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Feb 24, 2017 04:58
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Frosted Flake posted:I can't get the bar to balance horizontally. I've seen people bend their arm over itself to have the hands and shoulders in contact, but I have to cross my arms over my chest and stick my elbows up and it's wobbly. So the basic idea with the front rack position is to have the bar resting entirely on your anterior (front) delts, just shy of choking you in a not-happy-fun-times kind of way, with your fingers literally only there to lend some stability and aid in keeping your elbows up. The mobility required for this comes from your forearms, triceps, and to a certain extent your lats and just general shoulder mobility itself. CalStrength has a playlist here for a bunch of stretches aimed at weightlifters, who by default require stupid amounts of flexibility as well as very high competence with the front squat itself, as it's an integral part of the clean and carries over to the snatch and jerk as well. Here's a little bit on differentiating specific hip mobility from more nonspecific quad, hamstring, glute, and hip flexor mobility along with a beginning point for how to correct it. Generally most people are going to lose power out of the hole from a combination of buttwink paired with basic things like improper stance width and foot or torso angle, plus front squats are crazy quad dominant so when you're bottomed out the hamstrings can't even begin to do work until almost half the movement is already done. As far as low/high bar to front squat weight goes, unless you're using sport-specific training like for weightlifting or you're just a monster, you're going to be using significantly less weight when you put that bar on your front delts.
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Feb 24, 2017 06:48
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My favorite drill for front squats is to do a set or two "zombie" style, i.e. hands-free with your arms straight out in front of you. You'll learn where to rack it on your shoulders pretty fast and get your elbows high. Will probably also be a good trainer for your upright balance. I can do a set or two at work weight usually, but it will point out any flaws in the arch of your back or your "rack" pretty fast. Only reason my Front Squat is high proportional to my squat is because I've only been in a routine like I dunno a month at this point. It's already against the wall, but I should be able to wring a little more out of my back squat in a few more weeks. A 200 lb differential would be totally normal if you were back squatting 405 or something --- Faptain's Log: B - 155x5x3, 95xburnout to 20
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Feb 25, 2017 18:32
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I'll try it out. Thanks! I also signed up for adult swimming lessons, and got funding approved for a road bike. Should be a busy week.
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Feb 25, 2017 23:33
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biking is totes fun just sayin...
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Feb 26, 2017 00:14
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I've never ridden with traffic before and my city is notorious for cyclists getting smoked, despite having a good number of bike lanes. My general idea is to get into cycling on the bike paths and side streets and only make the move to streets when I'm good. Between swimming and cycling I'm starting to feel like I missed the boat when I was a kid. The plus side is that I've cut 5% bodyfat, so the exercise and nutrition are coming together.
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Feb 26, 2017 00:24
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my nutrition still sucks, but beer: 230 F Squat - 185x3x5 P - 95x5x4, 65 to 20 DL - 225x10 double overhand It was like 9 so I got the gently caress out of there. No real progress made on my stats, but finally able to start getting some volume with heavy weights which is good and I bet if I start working out in the morning again, I'll start really killing it but gently caress all that well that's my story
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Feb 28, 2017 15:44
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How are you measuring your progress? If you keep strength training your weight might stay around the same while your bodyfat goes down.
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Feb 28, 2017 17:32
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Does anybody have any suggestions for mobility workouts? I'm looking for a 15-30 minute routine that I can do in the morning - is that a thing or should I be looking into yoga?
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Mar 1, 2017 16:12
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^ been thinking about getting into yoga again myself for the same reasons, but I love the agile 8, and once you memorize it it's really quick and good for warmup if your gym has a foam roller. I'm sure longer routines are out there.Frosted Flake posted:How are you measuring your progress? If you keep strength training your weight might stay around the same while your bodyfat goes down. By the mirror. Stats are just what I'm posting here weight lifted weight lost. The lifting is already doing good things for my posture, but let's be real, I'm 6 feet tall and tubby as all hell at 230 lbs. I know it's my diet, should lay off the beer etc. edit: hell, why not e/n a little. Part of me getting back into fitness was my shrink weighing me and pointing out that weight gain is a side effect of a drug I'm on. Whoops. It fucks with my appetite and makes me just want to mow down sugar non-stop (don't usually have a sweet-tooth) and I hadn't even noticed until I gained however much weight, especially when combined with going through a couple of pretty bad breakdowns where I have a hard time cooking and shopping, so getting my diet back into a good routine of vegetables, fats and complex carbs and a little protein is my next step and I'll be back at fighting weight in a few months. Always comes easier once the exercise routine is in place, cause you need good fuel for the machine hail satan US Berder Patrol fucked around with this message at 16:29 on Mar 1, 2017 |
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Mar 1, 2017 16:18
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You should consider eating more than a little protein if your goals are to get stronger, lose weight, and look better.
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Mar 2, 2017 02:36
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Agreed. Half of fitness is nutrition, especially if you're measuring by the mirror. Cardio, caloric reduction and a protein heavy diet will change your looks and you'll still be building strength with the weights. Besides all the bro science about macros, protein makes you feel full which is a big deal if you're struggling with that.
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Mar 2, 2017 20:18
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You should also eat more than a little protein if your goals are to gain weight.
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Mar 3, 2017 04:29
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ok I'll eat more protein. The bean of the week is garbanzo. Squat - 225x3x5 Row - 155x5x3 Dumbbell Bench 45x5x5 Cable Row 10x3
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Mar 4, 2017 16:38
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I would put nutrition closer to 90% with working out 10% in strict terms of losing fat (closer to 50%/50% when it comes to sculpting and bulking, and nothing will happen if you're not sleeping properly). Calorie counting and cardio will get you nowhere but will have the positive side effect of making you miserable with some mixed studies actually showing mild cardio having a net negative effect on heart health. It's far more effective making small incremental common-sense changes. The two biggest things you can do to quickly not be a fat body are don't eat anything with added sugar and cut out processed carbs. But if you full balls to the wall with that you will almost be gurenteed to fail. loving everything has sugar in it. Small incremental changes might look like: don't drink any calories, only drink water, black coffee, and plain tea. After incorporating that as a habit and a part of your identity (maybe a month), remove all processed carbs from your breakfast and eat a spinach scramble every morning. After you actually feel good cracking an egg rather than pouring a bowl of cereal make another change like dropping French fries, and so on and so on. Sounds kind of hoky but the real power is in building long term positive habits rather than "dieting."
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Mar 5, 2017 20:59
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TheAlphaChaser posted:I would put nutrition closer to 90% with working out 10% in strict terms of losing fat (closer to 50%/50% when it comes to sculpting and bulking, and nothing will happen if you're not sleeping properly). Calorie counting and cardio will get you nowhere but will have the positive side effect of making you miserable with some mixed studies actually showing mild cardio having a net negative effect on heart health. It's far more effective making small incremental common-sense changes. The two biggest things you can do to quickly not be a fat body are don't eat anything with added sugar and cut out processed carbs. But if you full balls to the wall with that you will almost be gurenteed to fail. loving everything has sugar in it. This is really great advice. It takes a long time to build new habits. Incrementalism works. Tim Ferris is kind of a boob but there is some merit to his "slow carb" diet. It is not exactly incremental (it's full on no added sugar) but it does include one day a week that is pretty much "eat what you want." This helps you suck to the diet because you have that to look forward to and helps keep your body from going into starvation mode in response to the drop in calorie intake from restricting sugar consumption.
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Mar 5, 2017 21:10
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yes but literally none of this addresses the simple fact that fatness is a moral failing and that I should be ashamed to be in public until I've lost 20 pounds or so
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Mar 5, 2017 22:35
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F Squat - 205x5x2, 95 burnout to 20 Press - 95x5x5, 65 to 20
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Mar 5, 2017 22:36
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DownByTheWooter posted:yes but literally none of this addresses the simple fact that fatness is a moral failing and that I should be ashamed to be in public until I've lost 20 pounds or so Comedy Option: EC Stack or whatever the latest flavour of Hydroxycut is, probably Pro Clinical Hardcore Premium. Basically though it will have to be that incremental stuff. Luckily beach season is a long time away and those slow changes add up!
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Mar 6, 2017 00:12
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