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Thread: The Exercise Thread

  1. #136

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    Quote Originally Posted by Gagi View Post
    What is maltodextrin for?
    Maltodextrin is a starchy carb. I only use it as part of my post workout shakes for some easily consumable carbs together with whey protein.

  2. #137
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    Walking.... the most underrated cardio activity...FACT. Nothing is better for you and if people did 45 mins+ every day they would be in fantastic shape as time went on. Much better than the HIIT programs if you ask me, which end up messing with your hormone regulations.

  3. #138
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    Quote Originally Posted by Hensmon View Post
    Walking.... the most underrated cardio activity...FACT. Nothing is better for you and if people did 45 mins+ every day they would be in fantastic shape as time went on. Much better than the HIIT programs if you ask me, which end up messing with your hormone regulations.
    Haha, nice to hear. On a regular day I might cover up to 10 km. Not every day but let's say at least 2+ a week. That's 2 hours (per 10 km) of walking. That's a lot of time but I enjoy it. With music even more.
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  4. #139
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    Still suffering from Greater Trochanteric Pain Syndrome (or bursitis). It's been like 6 months and still no recovery. Since then I've been mostly out of gym (except for a month in April).

    A sports injury specialist I saw was very unpleasant and a major asshole, and that is an understatement. I went to his office, 30 minutes before his work for the day was over. He was around 60 years old, smoking in his office, all angry that I've interrupted him in his work hours. He convinced me it was some minor muscular issues in my glutes (?!?!), I should rest and it would go away pretty soon. Well guess what, asshole? It's still there, and it isn't passing. I still can't squat without pain, even without weights.

    So that's that. I have to rely mostly on calisthenics and running for my fitness. No strength training, and that sucks. I'll get back to it in September, no excuses. If the pain doesn't pass I don't know what I'm gonna do, just train through it, I guess.
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  5. #140
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    Quote Originally Posted by Gagi View Post
    Still suffering from Greater Trochanteric Pain Syndrome (or bursitis). It's been like 6 months and still no recovery. Since then I've been mostly out of gym (except for a month in April).
    What rehab/physio are you doing for it? You should be doing exercises 3/4 times a week for recovery otherwise it will remain. It looks like the effected areas of GTPS would benefit greatly from Clam exercises and other 0 weight exercises involving glutes/bum/outer-hip.


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  7. #141
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    Quote Originally Posted by Hensmon View Post
    What rehab/physio are you doing for it? You should be doing exercises 3/4 times a week for recovery otherwise it will remain. It looks like the effected areas of GTPS would benefit greatly from Clam exercises and other 0 weight exercises involving glutes/bum/outer-hip.

    [videyoutube;kvxR5LoOu8Y]https://www.youtube.com/watch?v=kvxR5LoOu8Y]movie[/URL]
    Absolutely nothing...yet. Thought about some yoga/stretching but never got around to it. Thanks for the recommendation though, will most certainly try that. Hopefully it helps. If you have more please shoot them my way!
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  8. #142
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    Finally gotten back into squatting and deadlifting. So far, no injuries, but I made sure to ease into it and reduce squatting and deadlifting to once or twice a week (instead of thrice). Those exercises definitely helped (@Hensmon) - I still have some pain but I don't feel it during squats and DLs. Today I squat 72.5 and DL 77.5 kg (for reference - minor injury signs came around 77.5 and 87.5, and I definitely gave up when I got to 97.5 and 102.5 kg respectively because the pain got serious). This time I'm patient though - I won't take any risks and I'm fairly comfortable with gaining strength slowly. If pain comes back, I'll either reduce the workload, do more muscle-building isolation exercises to strengthen the muscles or just refer back to 'rehab'.
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  9. #143
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    After a lot of on & off strength training for the past 2 years, I'm finally back in the groove, with almost no (serious) injuries. My lower back hurts sometimes but I attribute it to bad sitting position and a really uncomfortable bed. It also passes pretty quick (in a day or two). I also had a knee problem, when I just dropped squats from my workouts for a month and it resolved itself.

    Hit a couple of PRs this week. I now squat 110 kg (3x5), deadlift 125 kg (1x5), press 50 kg (3x5) and bench press 85 kg (3x5). All but press are PRs, since I used to press 51,5 kg before. I feel like I'm at my limits right now, since I can't always easily add weight the next workout. I've been stuck at 121,5 kg deadlift for a month, and then I had to change my grip to be able to do 125. Squat is going well right now, but it's getting heavier, bench press and press will also become an issue pretty soon, and as for the bench press, I always add weight, then have to use a spotter for a few reps.

    Never felt stronger, never felt better. I'm still not satisfied though, and I want to at least increase my squat to 150-200, deadlift to 200-250, press to at least 70 and bench press to at least 100. Then, if I'm injury-free, I might incorporate some conditioning or hypertrophy training/bodybuilding to sort of get in a better shape visually.

    When it comes to that, I'm sort of seeing some change as to my body frame, I'm getting some muscle, but I'm still carrying fat in my abdomen mostly. Should walk more, I guess.

    My diet is mostly whole foods now. When I'm training, I eat whatever I can grab from the fridge for breakfast, but for lunch I eat some turkey/chicken with rice or potatoes mostly. For dinner, I have some fish my dad caught (mostly zander/pike perch and northern pike) with rice, zucchini or in a stew. On my off days, I eat a bit more fatty meats and meals overall. There's still room for improvement but with my current budget, this is the best I can do.
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  10. #144

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    @Gagi Glad you managed to overcome your injury problems. I know what an annoyance they can be.

    At the end of last year I injured my low back while deadlifting weight that I was completely comfortable with (nowhere near my max). I always focus on my form 100%, but this time I did one rep too many and my form broke down because of fatigue. Heard an actual pop in my low back and just fell on my knees due to the pain.

    After that I didn't deadlift and squat for like 6 months and obviously lost quite a bit of strength on both, so that was quite depressing. I've come back to both lifts a few months ago and so far so good, so hopefully I will be back lifting the same numbers soon.
    Last edited by Rok; 11-12-2019 at 15:22 PM.

  11. #145
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    Quote Originally Posted by Rok View Post
    @Gagi Glad you managed to overcome your injury problems. I know what an annoyance they can be.

    At the end of last year I injured my low back while deadlifting weight that I was completely comfortable with (nowhere near my max). I always focus on my form 100%, but this time I did one rep too many and my form broke down because of fatigue. Heard an actual pop in my low back and just fell on my knees due to the pain.

    After that I didn't deadlift and squat for like 6 months and obviously lost quite a bit of strength on both, so that was quite depressing. I've come back to both lifts a few months ago and so far so good, so hopefully I will be back lifting the same numbers soon.
    Thanks! Just during today's session, where I set another PR (112.5 on a squat), I felt something in my groin. Not the first time, happened when I was just starting out. Will need to start warming up with dynamic stretching, instead of just with an empty bar. If I injure the muscle again, I know the (Starr) rehab protocol - light weights, high reps, then increase weights and decrease reps - and will be back setting PRs in no time.

    Now that I think about it, the feeling in my groin might not be so incidental after all. I had to get up early today and slept little, I've been resting for 2 days (that's the program), and I haven't been eating well during these 2 days. Can't be anything else, since my form stayed the same, and the weight went just a little bit up (a mere 2.5 kg up). Also, I completed the 3x5 even with that problem in mind, and besides the usual grind, didn't feel it was much heavier than the workout before. Just thinking out loud.

    What was the diagnosis on the injury? Sounds serious, if you heard the pop. What was the problem in your form when you performed that DL?

    And that's great that you've come back. If there's one thing I know, is that how injuries can get you in worse shape than you were even before you started lifting. After a shoulder injury I regained 10 kg in bodyweight in around 2-3 months, that I worked hard for a year to get rid of. An injury can start off a chain reaction basically, when you stop working out, after a while you don't feel like it anyways (at least that's how it is with me), then you can get slight depression etc etc etc.

    What are your numbers now, and what were they before? Still going beltless?
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  12. #146

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    Quote Originally Posted by Gagi View Post
    Thanks! Just during today's session, where I set another PR (112.5 on a squat), I felt something in my groin. Not the first time, happened when I was just starting out. Will need to start warming up with dynamic stretching, instead of just with an empty bar. If I injure the muscle again, I know the (Starr) rehab protocol - light weights, high reps, then increase weights and decrease reps - and will be back setting PRs in no time.

    Now that I think about it, the feeling in my groin might not be so incidental after all. I had to get up early today and slept little, I've been resting for 2 days (that's the program), and I haven't been eating well during these 2 days. Can't be anything else, since my form stayed the same, and the weight went just a little bit up (a mere 2.5 kg up). Also, I completed the 3x5 even with that problem in mind, and besides the usual grind, didn't feel it was much heavier than the workout before. Just thinking out loud.

    What was the diagnosis on the injury? Sounds serious, if you heard the pop. What was the problem in your form when you performed that DL?

    And that's great that you've come back. If there's one thing I know, is that how injuries can get you in worse shape than you were even before you started lifting. After a shoulder injury I regained 10 kg in bodyweight in around 2-3 months, that I worked hard for a year to get rid of. An injury can start off a chain reaction basically, when you stop working out, after a while you don't feel like it anyways (at least that's how it is with me), then you can get slight depression etc etc etc.

    What are your numbers now, and what were they before? Still going beltless?
    Congrats on your PR!

    I was lucky enough that i was still able to do most other exercises pain free, so I still kept my working out regularly, just my lower body strength took a hit.

    There was no proper diagnosis actually. My doc didn't order an MRI because here you must be half dead so that they "waste" MRI on you Im actually considering paying for it myself in the future just to get more answers. The thing is even though im basically pain free most of the tike, I still often feel like something is still going on back there. Like an irritated nerve or something.

    My last squat workout was 110kg 5x5 and I struggled by the end. That used to be easy. Deadlifts I did 140kg 5x5 which was slightly hard as well and again it used to be easy. But im slowly getting there!

  13. #147
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    Quote Originally Posted by Rok View Post
    Congrats on your PR!

    I was lucky enough that i was still able to do most other exercises pain free, so I still kept my working out regularly, just my lower body strength took a hit.

    There was no proper diagnosis actually. My doc didn't order an MRI because here you must be half dead so that they "waste" MRI on you Im actually considering paying for it myself in the future just to get more answers. The thing is even though im basically pain free most of the tike, I still often feel like something is still going on back there. Like an irritated nerve or something.

    My last squat workout was 110kg 5x5 and I struggled by the end. That used to be easy. Deadlifts I did 140kg 5x5 which was slightly hard as well and again it used to be easy. But im slowly getting there!
    Ah yes, the healthcare system may be free, but it's just not useful for anything other than the flu. Gotta go to the private sector if you want something done, and fast.

    Where is the pain located? Mine is just above my buttocks on either side of the spine (maybe SI joint), and yeah, it does feel like nerve impingement, not like a sprain/strain. Happens mostly after heavy deadlifts (although it can happen when I'm not even training, from poor posture/prolonged sitting), although I'm almost always able to function and work out.

    Those are not bad numbers at all; mind you on the previous page, in 2018 you had a squat of 140 and a DL of 190, which is not that far off (especially the squat). A couple of weeks, depending on your program, you'll get there.
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  14. #148

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    Quote Originally Posted by Gagi View Post
    Ah yes, the healthcare system may be free, but it's just not useful for anything other than the flu. Gotta go to the private sector if you want something done, and fast.

    Where is the pain located? Mine is just above my buttocks on either side of the spine (maybe SI joint), and yeah, it does feel like nerve impingement, not like a sprain/strain. Happens mostly after heavy deadlifts (although it can happen when I'm not even training, from poor posture/prolonged sitting), although I'm almost always able to function and work out.

    Those are not bad numbers at all; mind you on the previous page, in 2018 you had a squat of 140 and a DL of 190, which is not that far off (especially the squat). A couple of weeks, depending on your program, you'll get there.
    My pain might be in the same place. Right above the buttocks, where a bone sticks out on both sides of the spine. Its only on the left side for me though.

    Oh and I have the same experience with prolonged sitting with poor posture. The nerve irritation sensation I described happens way more often after sitting in a bad position than weight training

    Yeah, I also suspected the si joint from what I read online, but who knows.
    Last edited by Rok; 11-12-2019 at 22:42 PM.

  15. #149
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    Quote Originally Posted by Rok View Post
    My pain might be in the same place. Right above the buttocks, where a bone sticks out on both sides of the spine. Its only on the left side for me though.

    Oh and I have the same experience with prolonged sitting with poor posture. Im way more likely to feel that nerve irritation after that than weight training

    Yeah, I also suspected the si joint from what I read online, but who knows.
    Mostly left here too, pain on the right side that happened only once. I guess we could have the same thing, though with varying levels of intensity, obviously. Better furniture (chair, mattress), more movement during the day and better posture and that's it. I've also seen people suggest weight gain as a possible solution.
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  16. #150
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    @Gagi, here is my current routine...

    My goal is basically just to look ripped haha, so my regimen is purely for aesthetics so I do no strength training...

    Before each session I do a 10-12 minute ab session, 7 exercises with no rest in between each one. This is a new thing for me. I did 16 days in a row last month and I started getting small definitions on abs for first time ever. Had a week off due to partying over chirstmas and now i'm back on it again (day 5). I think after 2 months I should have proper abs for the first time ever ....which will be NICE!

    I then have a chest day (push), a back day (pulls) and a leg Day (cunt) and I just repeat this over and over (with no rest days). So i'm hitting the groups 2 times a week pretty much. It's almost all compound exercises, but I do through in the odd isolation exercise when I feel like it, like bicep curls on back day or tricep rope on chest day, but often just keep it to compound.

    I try and do 3x12 sets/reps and I also aim to get good time under tension in order to achieve hytropothy. So this means hitting around 45 seconds each set, 1sec up and 3sec down, and good form for a rep. This was also a new thing for me (encouraged by Anthlean X YT)... I used to just smash out out 12 reps without much control or slower movements...I had to drop the weight down to adjust to proper 45 sec reps but now my gains are faster than ever.

    I then go home and eat huge breakfast, which I love haha.
    Last edited by Hensmon; 01-11-2020 at 00:16 AM.

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