The Ongoing Fitness and Exercise Thread

[blankall]

Originally Posted by Slava

That Hyrox is no joke! I did a Hyrox workout at F45 yesterday morning, and I wasn't really prepared for that. I started out on the sled with 4 plates (I have no idea what you have to push in that competition), did this push/pull with the sled and 3 plates, and then some jogging. There were 10 stations, and after the first 3/4, I was in rough shape. I believe that Hyrox takes about an hour and a half, and I'm pretty sure I'd die.

Sled pulls/pushes are a great way to make yourself feel nauseous quickly. When I was doing organized group fitness, they were one of my most dreaded exercises. The lactic acid build you get (mostly in the legs and back) will last for hours afterwards.

[Maritime Q-Scout]

Funny to see this thread bumped now.

This week is 2 years since I started going to the gym. I was someone whose weight hadn't fluctuated since high school and could never gain a pound, BMI (which isn't a great indicator) massively underweight, and a tendency to throw my back out every now and again. Now I'm up 30 pounds, normal BMI, kids got bigger but are easier to lift, only throw my back out being VERY stupid, and happy to go to the beach without being self conscious. Thats a first... ever.

I'm in much better shape at 43 than I was at 23. What's that they say about fine wine?

I'd love to put on another 20-30lbs. I feel like I've plateaued regarding weight gain. That said weight slowly increases at the gym, so I'm not going to worry about it.

Any weight gain supplement advice I would take into consideration.

[blankall]

Originally Posted by PaperBagger'14

You and I were chatting about this in another thread, great job man.

I started off in February at 195lbs, being skinny fat. Since then almost entirely quit alcohol (maybe 1 drink a month), in the gym 5 days a week doing exclusively strength training.

Well I dropped 30lbs to hit a healthy (but skinny looking) 165. For about the last month I’ve been on a calorie heavy diet with basically no liquid calories (other than protein shakes), 3200+ calories a day and 180+ grams of protein. The strength and speed at which the muscle and weight grow is slow ish, I’m flirting with 180lbs again at a way better body fat %.

I’m also getting very close to the “1000lb club” of a combined lifting weight for deadlift, squat and bench press. That’s the biggest goal for me.

I started working with a powerlifting coach about 1 year ago.

For me it was a massive change, coming off of Crossfit type stuff. I'm heavier than I've ever been at 180lbs. I'm also much stronger, wihch is a great feeling for someone turning 45.

My total is over 1,100 pounds now. Broke 400lbs on the squat, which is something I thought I'd never be able to accomplish.

An unfortunate side effect is that my stomach isn't as aesthetic looking as it was in the past. I'm used to having a pretty defined 4 pack (never had good ab genetics for the whole 6 pack). Powerlifting really builds up your stomach muscles and you push them out during the lift, so not the best if you're looking for an ultra trim waist.

It sounds like you're getting great results though. Unless you're on the juice or a total newbie, muscle gain will always be slow. Consistency is key, as you need to throw your body into an anabolic state for long periods of time to build muscle.

[blankall]

Originally Posted by Maritime Q-Scout

Funny to see this thread bumped now.

This week is 2 years since I started going to the gym. I was someone whose weight hadn't fluctuated since high school and could never gain a pound, BMI (which isn't a great indicator) massively underweight, and a tendency to throw my back out every now and again. Now I'm up 30 pounds, normal BMI, kids got bigger but are easier to lift, only throw my back out being VERY stupid, and happy to go to the beach without being self conscious. Thats a first... ever.

I'm in much better shape at 43 than I was at 23. What's that they say about fine wine?

I'd love to put on another 20-30lbs. I feel like I've plateaued regarding weight gain. That said weight slowly increases at the gym, so I'm not going to worry about it.

Any weight gain supplement advice I would take into consideration.

Creatine is the only supplement I would recommend. Scientifically proven to increase gains from working out.

I found other supplements just made me feel bloated and less hungry for actual food. I was a hard gainer too. I found what eventually let me put on weight was having a second dinner just before bed. I'd have a tuna melt, with a whole can of tuna mixed with mayo, and with cheese on top.

There's no such thing as a weight gain plateau. You're body follows the laws of thermodynamics, so eating more calories will eventually result in weight gain.

[SportsJunky]

Creatine is the only supplement I would recommend.

Do you have a brand you would recommend? I'm taking 5g/day of Metalife Creatine Monohydrate. I find it doesn't dissolve well in water. I highly doubt I'm taking in the full 5g based on the sludge at the bottom of the glass I mix it in.

[blankall]

Originally Posted by SportsJunky

Do you have a brand you would recommend? I'm taking 5g/day of Metalife Creatine Monohydrate. I find it doesn't dissolve well in water. I highly doubt I'm taking in the full 5g based on the sludge at the bottom of the glass I mix it in.

I've jumped around between brands, but never really had much issues with it dissolving. I put it in a bit of water spin it around quickly and then drink it. Then add more water to get any of it I missed. Also taking 5g/day.

Do avoid the gummies though. They apparently rarely have the creatine they state they have. Apparently creatine just doesn't mix well with gummies and a lot of it falls out in the manufacturing process.

[DoubleF]

Originally Posted by SportsJunky

Do you have a brand you would recommend? I'm taking 5g/day of Metalife Creatine Monohydrate. I find it doesn't dissolve well in water. I highly doubt I'm taking in the full 5g based on the sludge at the bottom of the glass I mix it in.

I need to get back into taking creatine. More for the cognitive benefits than physical benefits.

Mixing it wise, I recall this. I don't think it dissolves well in cold water and I read you either need a warmer temp drink or you may want to look into a battery drink stirrer/frother. The suggestion to add water and swirl to get any missed is a good one too.

[Maritime Q-Scout]

Originally Posted by blankall

Creatine is the only supplement I would recommend. Scientifically proven to increase gains from working out.

I found other supplements just made me feel bloated and less hungry for actual food. I was a hard gainer too. I found what eventually let me put on weight was having a second dinner just before bed. I'd have a tuna melt, with a whole can of tuna mixed with mayo, and with cheese on top.

There's no such thing as a weight gain plateau. You're body follows the laws of thermodynamics, so eating more calories will eventually result in weight gain.

Thanks. I do take creatine (as well as Korean Ginseng, Vitamin D, and Vision Essence, but they're not workout related).

I was thinking the mass gainer powders and such. Alas I don't like seafood (ironic given where I live) but I do try and sneak protien shakes wherever I can.

[blankall]

Originally Posted by Maritime Q-Scout

Thanks. I do take creatine (as well as Korean Ginseng, Vitamin D, and Vision Essence, but they're not workout related).

I was thinking the mass gainer powders and such. Alas I don't like seafood (ironic given where I live) but I do try and sneak protien shakes wherever I can.

I've found seasoned chicken breast in an air fryer to be great as well. Or eggs.

I always found the volume was a major issue for me. So if I relied on shakes, I was just too full to eat other things. This is obviously a personal preference. The other issue with shakes can be heavy metal buildup. Anything with a concentrate is more likely to more heavy metals in it, as they are taking a larger thing and concentrating it into a smaller one. So if the heavy metals aren't removed, they can build up in the final product.

I was stuck in that 145-150 lbs range for most of my 20s, until I started eating the extra meal before bed. Some of that may have been age related too though, as I just had a high metabolism with lots of energy. I would work from 9:00 until 2:00 AM, two jobs, and still have energy for drinking afterwards. Now I'm bigger and stronger, but don't have that kind of energy. So it could have just been natural changes playing a role too.

[DoubleF]

Originally Posted by Maritime Q-Scout

Thanks. I do take creatine (as well as Korean Ginseng, Vitamin D, and Vision Essence, but they're not workout related).

I was thinking the mass gainer powders and such. Alas I don't like seafood (ironic given where I live) but I do try and sneak protien shakes wherever I can.

Vision essence? Is that some type of lutein/vitamin A combo thing for eyes or something?

Weight gain wise, are you talking about trying to do a lean bulk vs a dirty bulk? Otherwise, it's basically just calorie consumption.

For a while, I thought I was an ectomorph at around 140-150 pounds. At my height, that's a borderline underweight BMI. I got injured all the time, muscle cramps, easily overheating and occasional dizzy spells playing sports etc. I'd occasionally gorge ridiculous amounts of food, but the weight wouldn't stick.

With my now wife, I started eating more regularly to please the in-laws. Now with a 1.5-2.5x daily food/calorie intake increase than 10+ years ago, I now float around 183-203lbs. I can gain up to 8 pounds in less than 24 hours and lose it within 2-5 days if I gorge for celebratory feasts and then limit calories afterwards (multiple doctors and nutritionists are saying it's a water retention issue that isn't concerning health wise). Knowing how rapidly my body can fluctuate in weight like this at my current weights make me believe my body couldn't handle it when I was in the 150s.

The silver lining is that I think I understand my body more now. I want to stabilize around 188 lbs but I think I could stabilize at 180 if I were to be really serious with sports and physical activity again. Below that weight of 180 though, I feel like I'd risk entering the range again where I would get injured really easy.

[Maritime Q-Scout]

Originally Posted by DoubleF

Vision essence? Is that some type of lutein/vitamin A combo thing for eyes or something?

Weight gain wise, are you talking about trying to do a lean bulk vs a dirty bulk? Otherwise, it's basically just calorie consumption.

For a while, I thought I was an ectomorph at around 140-150 pounds. At my height, that's a borderline underweight BMI. I got injured all the time, muscle cramps, easily overheating and occasional dizzy spells playing sports etc. I'd occasionally gorge ridiculous amounts of food, but the weight wouldn't stick.

With my now wife, I started eating more regularly to please the in-laws. Now with a 1.5-2.5x daily food/calorie intake increase than 10+ years ago, I now float around 183-203lbs. I can gain up to 8 pounds in less than 24 hours and lose it within 2-5 days if I gorge for celebratory feasts and then limit calories afterwards (multiple doctors and nutritionists are saying it's a water retention issue that isn't concerning health wise). Knowing how rapidly my body can fluctuate in weight like this at my current weights make me believe my body couldn't handle it when I was in the 150s.

The silver lining is that I think I understand my body more now. I want to stabilize around 188 lbs but I think I could stabilize at 180 if I were to be really serious with sports and physical activity again. Below that weight of 180 though, I feel like I'd risk entering the range again where I would get injured really easy.

Vision Essence is reccomended by my optometrist. He's been a buddy of mine since junior high, one of the most book smart people I've ever met, and because of that I just do what he tells me. No idea what's in it, he says "take this" I say ok. Any other medical professional I'd look into it but still take it lol.

Lean bulk vs dirty bulk... no idea, just want to be healthier and wouldn't mind having a bit more on my frame. While I'm up 30lbs, you can't really tell if I'm just hanging out in jeans and a shirt.

Just looking for ways to add here and there, if not too much hassle.

[PaperBagger'14]

Originally Posted by blankall

I started working with a powerlifting coach about 1 year ago.

For me it was a massive change, coming off of Crossfit type stuff. I'm heavier than I've ever been at 180lbs. I'm also much stronger, wihch is a great feeling for someone turning 45.

My total is over 1,100 pounds now. Broke 400lbs on the squat, which is something I thought I'd never be able to accomplish.

An unfortunate side effect is that my stomach isn't as aesthetic looking as it was in the past. I'm used to having a pretty defined 4 pack (never had good ab genetics for the whole 6 pack). Powerlifting really builds up your stomach muscles and you push them out during the lift, so not the best if you're looking for an ultra trim waist.

It sounds like you're getting great results though. Unless you're on the juice or a total newbie, muscle gain will always be slow. Consistency is key, as you need to throw your body into an anabolic state for long periods of time to build muscle.

A coach will probably be something I look into in a year or 2 from now, I’m sure the technique improvements alone would be a huge help. A 400lb squat is fantastic, like really good. I’m sitting at 275 there and repping 225, but my gains with these big lifts are slow and I partially blame my lanky body type for it. I’m 6’ tall but a skinny ish build for my weight, so when it comes to a squat I have to dip so far down I may as well call a cab to get there :P.

And yeah, no gear for me thanks. I’ve spent long enough trying to cut junk out of my life I don’t need to add any more back in lol.

Overall I’m happy with my progress, the gym is the only time I get to focus completely on myself during the day so it’s now become a need instead of a want.

[blankall]

Originally Posted by PaperBagger'14

A coach will probably be something I look into in a year or 2 from now, I’m sure the technique improvements alone would be a huge help. A 400lb squat is fantastic, like really good. I’m sitting at 275 there and repping 225, but my gains with these big lifts are slow and I partially blame my lanky body type for it. I’m 6’ tall but a skinny ish build for my weight, so when it comes to a squat I have to dip so far down I may as well call a cab to get there :P.

And yeah, no gear for me thanks. I’ve spent long enough trying to cut junk out of my life I don’t need to add any more back in lol.

Overall I’m happy with my progress, the gym is the only time I get to focus completely on myself during the day so it’s now become a need instead of a want.

Squats are definitely harder for people with tall lean builds.

The trainer defintiely helped with my technique. I went to a slightly lower bar on my back, which put more of the weight in my hips and less on my legs.

If you're getting close to 1000 bls and a sub-300 squat, you must have a massive deadlift. People with longer arms, relative to their bodies, have the advantage there. Stuart Jamieson, who suffers from severe scoliosis, to the point he has almost no neck and a very short torso, has a world record in deadlift.

They also need to shore up the rules and get rid of things like Sumo deadlifts and crazy bench press arches.

[PaperBagger'14]

Originally Posted by blankall

Squats are definitely harder for people with tall lean builds.

The trainer defintiely helped with my technique. I went to a slightly lower bar on my back, which put more of the weight in my hips and less on my legs.

If you're getting close to 1000 bls and a sub-300 squat, you must have a massive deadlift. People with longer arms, relative to their bodies, have the advantage there. Stuart Jamieson, who suffers from severe scoliosis, to the point he has almost no neck and a very short torso, has a world record in deadlift.

They also need to shore up the rules and get rid of things like Sumo deadlifts and crazy bench press arches.

I’m sitting at 405 deadlift, 275 squat and 205 bench for a total of 885, which is still a ways but I can see the finish line now. That’s just a set of 25s on both the deadlift / squat and 10s on the bench to hit it and that’s what’s keeping me going.

And yeah this is all without the sumo lift and back arching. If I even tried doing that to my back I’d be laid out for a month lol.

[Winsor_Pilates]

Originally Posted by Slava

That Hyrox is no joke! I did a Hyrox workout at F45 yesterday morning, and I wasn't really prepared for that. I started out on the sled with 4 plates (I have no idea what you have to push in that competition), did this push/pull with the sled and 3 plates, and then some jogging. There were 10 stations, and after the first 3/4, I was in rough shape. I believe that Hyrox takes about an hour and a half, and I'm pretty sure I'd die.

It goes:
1km run

1000m skiErg machine

1km run

50m sled push @ 152 kg (includes the sled). I think the sled is 52 kg, so in europe this would be 4 plates (25kg each). Our 45lb plates don't translate perfectly, so it's 4 plates + a bit.

1km run

50m sled pull with 103kg

1km run

80m burpee broadjumps

1km run

1000m rowing

1km run

200m kettle bell farmer carry (2 kettlebells @ 24kg each)

1km run

100m sandbag lunges with 20kg sandbag

1km run

100 wall ball squats with 6kg ball

The most elite guys finish under an hour, I'll be happy to just finish at all. At I typed it out, I realized I've signed up to get destroyed

[blankall]

Originally Posted by Winsor_Pilates

It goes:
1km run

1000m skiErg machine

1km run

50m sled push @ 152 kg (includes the sled). I think the sled is 52 kg, so in europe this would be 4 plates (25kg each). Our 45lb plates don't translate perfectly, so it's 4 plates + a bit.

1km run

50m sled pull with 103kg

1km run

80m burpee broadjumps

1km run

1000m rowing

1km run

200m kettle bell farmer carry (2 kettlebells @ 24kg each)

1km run

100m sandbag lunges with 20kg sandbag

1km run

100 wall ball squats with 6kg ball

The most elite guys finish under an hour, I'll be happy to just finish at all. At I typed it out, I realized I've signed up to get destroyed

It's one of those workouts where there are advantages and disadvantages to being small or big. For the burpees and running you want to be small. For the other stuff having some size would be an advantage.

8 km of running, plus all the rest in under an hour is crazy impressive.

[Tron_fdc]

Is that some kind of benchmark workout?

Because F that. I'd rather do Murph lol

[Slava]

It's a competition. That is very similar to the workout we had the other day, but we had less running and some biking thrown in there. It was a rough one, and that was only 45 minutes. I think it would take me 2 hours to do all that, maybe more. I would be lying to say there isn't a part of me that wants to give it a shot though...which is dumb!

[ryeguy252]

I just signed up for the Yard Gym (close to the office), apparently first one in western Canada. Almost died during the first cardio workout (can either pick strength or cardio each day). I haven't been to the gym in 6 months but boy that was hard.

[Winsor_Pilates]

Originally Posted by ryeguy252

I just signed up for the Yard Gym (close to the office), apparently first one in western Canada. Almost died during the first cardio workout (can either pick strength or cardio each day). I haven't been to the gym in 6 months but boy that was hard.

Just looked it up; looks cool.
Seems on trend with Hyrox and all these type of hybrid training movements. A mix of strength and cardio seems to be popular now days; and alternatives to Crossfit.