The Official Gym & Fitness Thread

Any tips for getting over it?
Like lunges daily for a few weeks?
I hate walking around funny, especially after I have been sitting down at work for awhile.
I foam roll, stretch, and do hot tubs and massages regularly but I’m looking more to make the pain stop.
Most of my lunges are without weight and I can more than handle the actual leg workout itself so I don’t feel I’m overdoing it.

 

Hit chest yesterday. Some triceps too, but minimal. Trying to let that arm issue heal. Not much engagement of that part of the forearm/bicep tho for chest day.

Working on trying to build that chest up, not as easy as it is for some

 

Lol I missed the lat pull downs part, but still, an awful lot of none back accessories mixed in there...

I do a lot of rows on a back day. T-bar, pendlay, cable, 1-arm DB...

I like pull ups too but my shoulder doesn’t always let me do them. Lat pull downs are good as well.

If you’re focused on the posterior chain then back day can also include deadlifts, and hamstring work. I usually split them up though and have a day of deadlifts and hams and another day of upper body back. Although I’ll do rows after deadlifts as well some days

 

Its hard to beat Pendlay Rows.

I have a rough time with wide pulls ups on the shoulder so do more lat pulls downs at a heavier weight on those. The closer grip pulls ups are better. Even narrow overhand grip is better.

How is the hip?

 

I think doing them more consistently will help, however then something else during our workouts may get neglected and that group will get sore. It's a catch 22 really. It's pretty tough to completely rule out being sore. When I powerlifted my legs didn't get nearly as sore as they do now when I powerlift. However, same goes for the accessory side, when I powerlifted but did accessory work - that got me sore. Now it's flipped lol.

 

https://www.bodybuilding.com/exercises/straight-arm-pulldown

https://www.bodybuilding.com/exercises/bent-over-barbell-row

https://www.bodybuilding.com/exercises/reverse-flyes

https://www.bodybuilding.com/exercises/wide-grip-lat-pulldown



These are what I did. Not sure where I’m missing the back at.

 

16 days out from surgery. It doesn’t bother me much day to day so as long as I don’t attempt to squat I’m alright. We are going up to Columbus, OH next week for The Arnold. That’s the main reason I pushed the surgery out so long or I’d already be done with it...

 

And no deadlift today. Did legs yesterday so they’re still sore.

 

The first link was about free shipping lol

 

Have you been to the arnold classic before?
Ive never been. Always mean to its not that far away. Wonder if its worth the trip

 

Back day has been becoming my favorite too lately. I feel like the big lifts combined with weighted pull ups, bent over rows, and pull downs give my entire body a pump that lasts for an entire day after

 

I know I caught that

 

I have not. A lot of my friends have been and rave about it. One of my buddies qualified for the amateur strongman competition so I’m hoping to catch some of his events as well. Im looking forward to it.

If you haven’t, watch Born Strong on Netflix. It follows a few competitors as they train and compete in The Arnold. It was really good.

 

But yea. My back is growing pretty decent and I hit the rest when I do shoulders. So if it works it works.

 

I will check that out. Last liftibg documentary I watched was Generation Iron lol

 

How long have you been lifting?

 

Like seriously lifting and going as hard as I can? ~7-8 months. But I have always been into it. Just been a on off thing for years until I finally kicked my own ass enough to make it a habit

 

I enjoy back day a lot. I generally start off with a super set of pull downs and some rows on the cables (Grip and attachment vary depending on feel that day). Keep it pretty light working up to maybe 65% effort.

Lat pull down x 4 sets
Cable rows of some grip x 4 sets

I then like to hit a set of rear delts and super set with traps. Again feeling the movements here, not rushing these movements.

Shrugs x 4 sets
Rear Delt x 4 sets

Then after I have a small pump and warmed up a handful of muscles I will move into a heavy movement of either T-bar, barbell row, or dumbell row

Bent over row working up to 265x6 - 4 sets only 1 set at max
T Bar Row working up to 4 plates x 8 reps
Dumbell Row working up to #125 dumbells x8 reps

After this I'll do some other minor movements like straight arm pull down, narrow grip lat pull downs, or machine pull downs (focusing hard on lats) (grip varies on the day) 5 sets - lighter weight, feel that stretch and contraction.
Usually I hit a pump set of biceps with this movement

I'll throw in some face pulls for another trap movement x 4 sets. All about the feel on this - weight changes depending on fatigue.

Last set I'll do seated row again (grip varies) and contract the center back hard with minimal lat stretch. 4 sets then follow up with a drop set. By then I am usually toast. I shoot for 25-30 sets on back day.

 

I gotcha. That’s a badass set. You do arms in one day dedicated to them? I did that for a little and now do arms/back together again.

I love shoulder day and working the delts and traps. But I’m still a noob so just figuring this out as I go and listening to my body

 

My workout is very similar, but I typically don’t do face pulls or work biceps. Back day by far is my favorite day.