What did you do to exercise today?

[buffalow]

25 counter pushups, 15 hamstring stretches, coffee done, I am done

 

[arakboss]

25 counter pushups, 15 hamstring stretches, coffee done, I am done

Those counter push ups are tough. How do you get your feet up on the counter?

 

[albin25]

After a year of hard work, I can finally fit something I used to wear 15 years ago…..
…. Ok, it's a scarf, but hey, tryin' to be positive here!

 

[buffalow]

Those counter push ups are tough. How do you get your feet up on the counter?

View attachment 2031786

I thought about how to answer this all day today, then some more this afternoon, I still have not a clue how to answer this . Oh well

 

[JacquesP]

It's 20-30 minutes on the bike, on rollers, in a (now) freezing garage!

 

[SafariA4]

Just a morning jog.

 

[arakboss]

Maybe I am really jacked from my workouts but the mirror and eyes are lying to me.

'Bigorexia' Is On The Rise In Kids And Teens. Here's What Parents Should Know.

Although it can affect anyone, this lesser-known disorder commonly affects boys and young men.

www.huffpost.com

 

[arakboss]

Went ahead and started at 205.

1st set 4reps then 30sec rest then 5th rep

2nd set 3 reps then minute rest then 4th & 5th reps.

3rd set 3 reps then minute rest then 4th rep, then another minute rest, then 5th rep

4th set 2 reps then minute rest then 3rd rep, then minute rest then 4th rep, then minute rest then 5th rep.

5th set was a repeat of 4th set.

I bumped the weight up to 215lbs and did 4 singles with 2 to 3 minute rest between reps. Every rep at 215lbs was a struggle. I failed at second attempt. I failed at last attempt and decided to call it a day with 4 singles completed. Total reps 29.

Last bench press day was a struggle so I am going to stick with 205lbs to start and go from there.

 

[arakboss]

Last bench press day was a struggle so I am going to stick with 205lbs to start and go from there.

Still Struggling with bench press.

1st set at 205lbs, got in three reps, then rested for a minute to get 4th rep, then another minute of rest to get 5th rep.

2nd set got in 3 reps, then minute of rest and got in 4th & 5th reps.

3rd set got in 2 reps, rested a couple of minutes got in 3rd & 4th rep, rested a minute and completed 5th rep

4th set got in two reps, rested 30 seconds barely got in 3rd rep, rested one minute and got in 4th rep, rested one minute got in 5th rep.

5th set was all singles with two minutes rest between each rep.

Edit. Disappointing workout. Quit at 25 reps total.

 

[AshWilliams]

Still Struggling with bench press.

1st set at 205lbs, got in three reps, then rested for a minute to get 4th rep, then another minute of rest to get 5th rep.

2nd set got in 3 reps, then minute of rest and got in 4th & 5th reps.

3rd set got in 2 reps, rested a couple of minutes got in 3rd & 4th rep, rested a minute and completed 5th rep

4th set got in two reps, rested 30 seconds barely got in 3rd rep, rested one minute and got in 4th rep, rested one minute got in 5th rep.

5th set was all singles with two minutes rest between each rep.

Edit. Disappointing workout. Quit at 25 reps total.

Take more time for rest periods between sets for bench press if you're lifting heavy weight.

 

[arakboss]

Take more time for rest periods between sets for bench press if you're lifting heavy weight.

I can do that but I feel like I have hit a wall with the bench press. For next week's bench press workout, I am going to do a bunch of volume and then take the week after that off from the bench press.

I was talking to another guy there that had the same problem but he stalled out at 240lbs. He ended up going heavier for less reps and ate more calories (not in the cards for me). Eventually he got up to 300lbs before blowing out his shoulder. He still hasn't got back to doing flat bench yet.

 

[TopGun007]

I can do that but I feel like I have hit a wall with the bench press. For next week's bench press workout, I am going to do a bunch of volume and then take the week after that off from the bench press.

I was talking to another guy there that had the same problem but he stalled out at 240lbs. He ended up going heavier for less reps and ate more calories (not in the cards for me). Eventually he got up to 300lbs before blowing out his shoulder. He still hasn't got back to doing flat bench yet.

Ok, so quick question: Are you trying to blow out your shoulder ? If not, what exactly are you trying to do ? Build muscle mass ? See how much weight you "can" bench press? Tone your muscles to a reasonable level for a man of your maturity ? Also, what is your definition of "volume" ?

 

[TopGun007]

Still Struggling with bench press.

1st set at 205lbs, got in three reps, then rested for a minute to get 4th rep, then another minute of rest to get 5th rep.

2nd set got in 3 reps, then minute of rest and got in 4th & 5th reps.

3rd set got in 2 reps, rested a couple of minutes got in 3rd & 4th rep, rested a minute and completed 5th rep

4th set got in two reps, rested 30 seconds barely got in 3rd rep, rested one minute and got in 4th rep, rested one minute got in 5th rep.

5th set was all singles with two minutes rest between each rep.

Edit. Disappointing workout. Quit at 25 reps total.

A second point: Serious exercising can get "disappointing. But disappointment means you're serious about exercising. It's ok to feel disappointment - but don't let your disappointment lead you to doing "something stupid" ... like going "too hard, too fast" and blowing out your shoulder. See my other post to you. AND 'hang in there' - 'don't give up. PS: Struggling is "G-O-O-D !! "

 

[Indy62]

A second point: Serious exercising can get "disappointing. But disappointment means you're serious about exercising. It's ok to feel disappointment - but don't let your disappointment lead you to doing "something stupid" ... like going "too hard, too fast" and blowing out your shoulder. See my other post to you. AND 'hang in there' - 'don't give up. PS: Struggling is "G-O-O-D !! "

Last time I'll post about you (@arakboss)..You're doing too much, too fast, at too old an age. What is your actual goal? Weight loss? Strength? Body appearance to impress others?

After watching your updates, I'm thoroughly confused. It seems like you haven't actually decided what your real goal is.

Like I've posted before..if you keep doing what you're doing, expect negative returns..i.e..wrecked joints, tendons, ligaments..weight gain etc.

At ("our") age, progressive improvement is a necessity.

And stop posting your weight amounts..no one cares. Ok..you're strong by the numbers. We get it. But fit, healthy, lean..probably not.

Don't focus on the amount of weight you use. Focus on improvement..incrementally. Losing fat and adding muscle requires progressive improvement over time with a caloric deficit that is simply managed by appropriate protein intake, overall caloric deficit, and sustained weight lifting. No magic here.

So..

Eat chicken breast, eggs, ground turkey, kidney beans..get your protein up to 100-120 grams a day.
Lift weights with a slow progressive improvement using 10-12 reps for each exercise for 20 minutes every day.
Eat 500-800 calories less than your weight-specific need to maintain..say 1200 calories.

Do that, and you'll increase strength, lose fat, look better and feal healthy for the long run.

 

[arakboss]

Last time I'll post about you (@arakboss)..You're doing too much, too fast, at too old an age. What is your actual goal? Weight loss? Strength? Body appearance to impress others?

After watching your updates, I'm thoroughly confused. It seems like you haven't actually decided what your real goal is.

Like I've posted before..if you keep doing what you're doing, expect negative returns..i.e..wrecked joints, tendons, ligaments..weight gain etc.

At ("our") age, progressive improvement is a necessity.

And stop posting your weight amounts..no one cares. Ok..you're strong by the numbers. We get it. But fit, healthy, lean..probably not.

Don't focus on the amount of weight you use. Focus on improvement..incrementally. Losing fat and adding muscle requires progressive improvement over time with a caloric deficit that is simply managed by appropriate protein intake, overall caloric deficit, and sustained weight lifting. No magic here.

So..

Eat chicken breast, eggs, ground turkey, kidney beans..get your protein up to 100-120 grams a day.
Lift weights with a slow progressive improvement using 10-12 reps for each exercise for 20 minutes every day.
Eat 500-800 calories less than your weight-specific need to maintain..say 1200 calories.

Do that, and you'll increase strength, lose fat, look better and feal healthy for the long run.

"Last time I'll post about you"

Thank you.

 

[arakboss]

Ok, so quick question: Are you trying to blow out your shoulder ? If not, what exactly are you trying to do ? Build muscle mass ? See how much weight you "can" bench press? Tone your muscles to a reasonable level for a man of your maturity ? Also, what is your definition of "volume" ?

Short term goal is to lift 1000lbs combined, split between bench press, squat and deadlift. I am about 150lbs away from that goal.

Long term goal is to get jacked. Think Alan Ritchson but shorter and with a gut instead of abs.

I want to carry as much muscle mass as possible into old age but hover around 200 to 220 pounds of overall weight.

 

[arakboss]

Ok, so quick question: Are you trying to blow out your shoulder ? If not, what exactly are you trying to do ? Build muscle mass ? See how much weight you "can" bench press? Tone your muscles to a reasonable level for a man of your maturity ? Also, what is your definition of "volume" ?

"Also, what is your definition of "volume" ?"

By volume I am referring to the total amount of weight moved in a workout. Yesterday I moved about 5100lbs (25 reps at 205lbs) on the bench press. Next week I will try to double that to around 10,000lbs. That will require that some of the lifts are lighter and a lot more time is spent on the bench. It will be a pec wrecking day.

 

[arakboss]

"Also, what is your definition of "volume" ?"

By volume I am referring to the total amount of weight moved in a workout. Yesterday I moved about 5100lbs (25 reps at 205lbs) on the bench press. Next week I will try to double that to around 10,000lbs. That will require that some of the lifts are lighter and a lot more time is spent on the bench. It will be a pec wrecking day.

I may have to really bump up the volume. These guys are talking about 20+ sets a week per muscle group.

View: https://youtu.be/6zQilDS-NBA?feature=shared

 

[arakboss]

Million Pound November.

Turn Up The Volume

There's an inherent relationship between hunger, satiety, food density and volume. As there is with lifting volume.

www.dellanave.com

 

[FV Icy Swan]

35 miles on bicycle on the Loop in Tucson. Reverse of same course I did yesterday. Both days keeping it in Zone 2.

Mike