The Official Gym & Fitness Thread

What is your leg day routine?

 

I don't run for time for all the reasons you stated above, so my experiences are biased. I love long runs, a lot more than short runs. I have knee pain, so the first three miles always suck, but once I'm warm I feel really good and don't want to stop. I'm the type to run 30-50 in a week, and do it in two runs. 6-10 on Wednesday and than 30+ on Saturday. I think I'm too competitive to run marathons - I always out pace myself and burnout, and I lack the discipline to regulate myself around others who are going hard as well. Ultras are chill. I like to pick a 4-7day backpacking loop in the mountains (30-50 miles usually), download a ton of podcasts and go see the sights with my dogs. Like you stated, its about specific goals. I don't think my methods would prepare me well for marathons, even though I run them almost every week.

 

I split my week based on the nervous system, so anterior chain and posterior chain. For me its high bar squats for anterior chain and dead lifts for posterior chain. Both once a week. I use a pyramid lifting routine for both, and shoot for 100+ total reps. For example, I'll start with 135lbs 2X15, then 225 2X10, then 315 2X8, then back to 225 and 135 for the same sets and reps as before. I do a similar workout with deadlifts. In addition to these lifts I'll do light box jumps and step-ups (maybe 80-100 total lbs for sets of 20), and finish with calf raises and one legged jump rope. Upper body is similar, but rotator cuff and pull-up oriented.

 

Maybe ultras will be a nice break for me. I tore my hamstring tendon in the middle of my marathon training. My PT got me to the finish line in 5:24:23. I hated myself for that time.
I stopped running to let the tendon heal then broke my foot. Part of me was happy running was out of the picture for awhile because the competition ruins me. I get too aggressive and competitive and it ruins the sport.
Sounds like ultras where the distance is more important than the speed is right up my ally.

Its refreshing to know I’m not going to be racing 50 miles.

Anyone ever tell you what your knee pain is?

 

Yeah... thats way more than I do I’m impressed.
Height? Weight? Age?

 

Yeah I have osteoarthritis in the patella-femoral joints of my knees. Its due to a genetic defect that resulted in lateral tracking of my patellas. Ive had a couple knee surgeries to release my patellas as an adult that have worked miracles. I wish I knew I could have had this done as a kid. I crackle, grind, and pop now (only 30). I don't know anything different since Ive had this all my life. So, Ive basically had arthritis as soon as my bones ossified as kid and my patellas scrapped all the cartilage off. Its not as dramatic as it sounds, but I do take some time to warm up.

 

Learn to enjoy suffering. If you don't know how, listen to David Goggins.

6ft 2in, 180lbs, 30yrs.

 

Sorry you had such knee issues but happy that activity keeps you pain free.

I’m in denial about a knee injury of mine. Every time I see a doc I’m told surgery is my only option. I’m not wanting to hear it again.

I do leg day once a week. Its hard the more cardio you do the less time you have to lift. I need to find a better way to balance as I move forward. I’m scared I’ll go back to being scrawny lol

 

Get surgery, don't be an idiot. Im assuming you have a meniscus tear or partial ligament tear? There are only a few things you can keep running on that require surgery. The chronic inflammation will destroy your joint. Given you are under 30, you will recover nicely, if you follow your recovery instructions. You are sacrificing a life time of fitness and health for some anxiety and down time now - not worth it. READ YOUR OWN SIGNATURE: "2019 is about being intentional and taking 100% accountability for my life."

EDIT: And dead lift and squat more. Everything in life can be fixed by a heavy leg day.

 

I ride this instead usually. Crappy pic but this is when I first bought it June 2018

 

I know! I know! But medical care is expensive. I’m tired of paying for shit lol
Appt with a top knee guy is set for Sept 24th.


PT thinks a meniscus tear is the most likely culprit. I’m incredibly fortunate that running still is not painful. But stairs, kneeling, and sitting on low surfaces are problematic. I get popping and locking.

I do need to get back into deads and heavy squats. I’ve been getting too lazy.

 

What kind of research are you doing?

 

I am able to do heavy deads (as video previously showed) but, I still haven't squatted over 185 since that partial injury nearly... 3 months ago at least? Actually, I want to say 6 months. My growth isn't there, but I am able to maintain my size at least. I miss squatting, ngl.

 

I hate squatting. I do DB squats and like wall sits but I just hate BB squats.

I do enjoy DL I just rarely have access to the racks at my gym.

Squats are paramount though and I really shouldn’t stop them but... I hate em.

 

@weldertaco

 

The hundred may be the tipping point to get into the weight gain house though.

 

So blessed to be attached to Mexico where we get to enjoy real authentic street tacos. They really are a delicacy

 

Cancer metabolism. I try to understand how cancer takes advantage of metabolism to grow/proliferate/metastasize.

For folks on this forum... and to bring back the juice joke from yesterday... in a less funny context. Cancer relies on hormones to kill you. So, all those incredible gains maybe subcutaneous tumors.

 

Do you work with any particular cancers?
What are your degree(s) in?

Just genuinely curious because it sounds cool.

And I stay away from all the juices. Fructose based and the other kind.

 

I'm ready. BRING IT