The Official Gym & Fitness Thread

Maxing would only be 10 lb increase weekly and after my last shit show if it's not feeling right I'm not gonna "power" through

 

But Will your shit show if you power through?

 

Last time I powered through I herniated several disc in my lower back and have been battling that ever since

 

Legs today.

front squats: 4 sets
Romanian deadlifts: 4 sets
dumbbell lunges: 4 sets
seated leg curls: 4 sets
leg extensions: 4 sets
calves & abs
15 mins on the elliptical....it almost killed me

 

Shoulders for some reason they have slowly became one of my favorite parts

 

Ugh bruh. That sounds like SHTF. Glad to see you're getting better!

 

I dont even do legs in the gym. bring on the :shitstorm:

in the fall/winter im back country skiing after work and or on the weekends about 5 days a week, and in the spring/summer im mtn biking or climbing after work about 5 days a week.

at this point for me the gym (done in the am before work) is to build and strengthen the upper body that isnt used as much in all of my sports (except when climbing)

 

Well, if you did train legs you'd see better endurance and stronger mental focus to push yourself harder. Don't be afraid you can start light.

 

True true, I mean I know I can start light . I'm not going for any weight records here haha.
It would be good to have more "explosive" strength for the steep technical hill climb sections. I mostly just was trying to avoid having jello legs for 3 days, because biking/skiing is my fat burn/cardio, which I need because I'm really trying to lean up and cut out body fat (down 6ish pounds in the last 3 weeks from just a lean-er diet and biking)

What kind of rep/set routine would benefit these 1300 vertical foot climbs over just doing them, quicker and quicker?

 

I think any compound movements would help: squats, deadlifts, front squats, lunges, etc.

 

Going off what you've said..

I'd say.
Try HILL SPRINTS, you can add weight over time with different things if you ever get to a point of needing more of a challenge, i.e. Weighted vest, ankle weights etc.. If you have a workout buddy have him hold you back with some resistance bands. Plus there's always varying angles of hillage.. Plus all the little bumps in a hill, will strengthen little stabilizer muscles.

Why?
BC, you're looking to shed off fat/lean up and gain "explosive movements".. Not gain a crap ton of muscle..
The hill sprints will be a very close movement of what you said you wanted to gain explosive power doing.

So keep in mind when trying to get better at something specific, thinking in terms of those movements and what muscles they involve etc..

I highly caution you tho, when it comes to being explosive and dabbling in that style training etc.. You need to warm up VERY well, and GRADUALLY build up to goals.. Or else you'll risk snapping a tendon/ligament or pulling muscles... But by the sounds of it, you sound very active in things, where you should have a solid foundation already, compared to someone "just starting".

You WILL build leg muscles and shed fat doing hill sprints or sprints in general.. It will be a more functional applicable muscle size to what you're after IMO... Take a look at sprinters, their definition of muscle and size and explosiveness.

But like Zach said.. When it comes to weight lifting in at the gym.. You can do what he said. Those movements are targeting more muscle groups verse isolating ones more specific.. But For what you want don't go too heavy, it would be unnecessary and really hold back you're endurance if you ever got too much size... Big ass muscle suck up a lot of oxygen.


You're gonna have to find the right balance of training for you.

 

I'd also like to add.. Since this is a truck site..
Maybe trying slinging a winch line around your waist and pulling it out while marching up a hill.. One day, you may become a human winch and a living legend at TW meets.

 

https://youtu.be/5dj7UUN4RIs

 

Happy Birthday @Newlife !!!

 

One strong s.o.b.
American ninja strength

 

I feel the same as most of you on crossfit...
But has anyone done muscle ups?

 

Yeah, I've done muscle ups.. I used to do a lot of body/weighted "street or prison style or whatever the f" workouts on the bars etc.

One of my favorites I did a lot of... is @ 7:34-7:40 \/, except I'd lower my legs and torso down each rep and plank up, while griping the bar behind just like he's doing.. Got a lot looks and people wanting me to demonstrate that one. And I'd normally do 10-12 reps, and 3-4 sets.

Another favorite I'd do is upside down pull ups, hard to explain (but were really more like upside down dips(bc hands more to side), so I guess it'd be dip ups), either with TRX cables or angle pull up bars on one of the cable machines.

https://youtu.be/J22ZzbrQRNo



It's been a while tho... Actually getting the urge recently to get back to it.

 

Chessntris yesterday afternooon:

flat bench: 135x10, 225x10, 275x3, 315x1.5, 225x12
decline bench: 4 sets
incline db bench: 4 sets
cable crossovers: 4 sets
skullcrushers: 3 sets
dumbbell floor press: 3 sets
rope pushdowns: 3 sets