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Community Sports Fitness |OT| Pumpin' Iron and Spittin' Blood.

Apr 18, 2014
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Ginger root prior to your run for the dry heaving/nausea.

Happy to hear your son is doing well, especially considering the circumstances.
Thanks DunDun. I've been overly worried about him and feel better knowing they're taking every precaution for him and his roommate. I feel bad for the staff overall. They laid off a bunch of caregivers due to this at all their homes.

I will have to give that ginger root a try! I have been meaning to give the breathing exercises a go again too. I figure the discomfort I felt after a few days last time was probably just normal muscle soreness from not working the diaphragm like that before. I need to build that back in to my routine.
 

DunDunDunpachi

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Apr 18, 2018
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Thanks DunDun. I've been overly worried about him and feel better knowing they're taking every precaution for him and his roommate. I feel bad for the staff overall. They laid off a bunch of caregivers due to this at all their homes.

I will have to give that ginger root a try! I have been meaning to give the breathing exercises a go again too. I figure the discomfort I felt after a few days last time was probably just normal muscle soreness from not working the diaphragm like that before. I need to build that back in to my routine.
I get nausea in the early morning after taking supplements on an empty stomach. So, I can advocate for its efficacy.

Also works for preggos who get morning sickness. 🤰
 
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Apr 18, 2014
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I get nausea in the early morning after taking supplements on an empty stomach. So, I can advocate for its efficacy.

Also works for preggos who get morning sickness. 🤰
My dry heaves running are from breathing too hard (hills usually) but I don't feel nauseous normally. My wife buys fresh ginger for teas though so we probably have some around here to try. Do you typically put it in boiling water and steep it?
 
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DunDunDunpachi

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Apr 18, 2018
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My dry heaves running are from breathing too hard (hills usually) but I don't feel nauseous normally. My wife buys fresh ginger for teas though so we probably have some around here to try. Do you typically put it in boiling water and steep it?
Yeah I just peel a large chunk and keep it at the bottom of my tea-cup, which I refill several times throughout the day.

You could also take a small nibble and just swallow it. Same effect.
 

rykomatsu

Gold Member
Jan 2, 2008
4,870
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Cheat day :messenger_beaming:
  • 3.5 donuts
  • Popeye's chicken sandwich and fries
  • Nashville hot chicken
  • Leftover pizza
  • Ginormous bag of potato chips
On another note, didn't see this mentioned, but it's pretty cool that Rogue Fitness is doing this:

 
Feb 25, 2013
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Arm day.

My friend is being trained by a world champion arm wrestler who lives right down the street. Who'd have guessed that? Anyway. He's shared some... trade secrets/methods with me. So sorry I can't be specific with some things. I'll give what I can without giving anything away... I'll mark what I'm being very plain and vague with an *. I won't be explaining those further. So I wouldn't try to follow.

This is all for tendon and stabilizer muscle strengthening with light weight resistance bands. As well as blood vessel/capillary development. <- very important.

All non stop at an even pace. If I'm feeling really brave I'll do the last ten fast... But the last time I did that, I could barely bend my arms the next day. Felt great though.

All of my pre workout prep.

15 mins of cardio.

-I use 5 pound bands for all of these-

100 reps special... curling technique in 3 different directions and wrist positions.*

150 tricep pull down - both arms same time. (I loop my bands onto my rings.)

100 bicep curls - each side. Standing on the bands. I'll do just one or both arms at the same time. Whichever I prefer.

150 tricep pull downs.

100 bicep curls - each side. Same as last time.

150 tricep pull ups, standing on the bands elbows above head hands at the back of the neck. Like I'm back to back with an enemy and I'm trying to rip off their head along with their spine. - I try to stretch the bands out as far as I can while only using one foot before I step onto them with the other for this one since it stretches them pretty far.

Some grip and wrist work with a towel. I basically bundle up and twist the towel to simulate someone else's wrist. It's got just enough resistance and give I think. And you can make it as big or small as you want, working diff muscle groups. - I practice wrist locks with this. I'll do one type of lock 5 times in a row on one wrist, then I'll switch to the other and do 5 there. I'll do about 4 minutes of these for one set.

Then some finger grip training. I started doing this recently after seeing this...


I do half a pad on some framework around a really large entryway. 6 second hang. 4 minute rest. But I continue with more grip work...

More grip work with the towel. 5 each side, 4 minutes

Finger hang again. 6 seconds. 4 min rest.

Some special grip work.* <-- really wish I could tell you, it's really clever.

Back for the last finger hang. 6 seconds. 4 minute rest.

Then I put my pull up bar in-between my rings so it spins and I practice hanging with all my strength. I do 3 sets.

First I turn on the tv and put something interesting on lol.

First set. Hang as long as I can, both arms. 1 minute rest.

Second set. Hang as long as I can. One arm at a time. 1.5 minute rest.

Third set. Hang as long as I can. Both arms. done.

Then I finish off with some more special grip work.* It's "basically" holding weight by your side for as long as you can one hand at a time... I couldn't even let go of the thing last time. I had to pry my fingers off lol. I think I went to long because I have a high pain threshold because of all the years of dealing with the back stuff with no pain meds and I just forgot about it basically.

And done.

If you are interested, you can easily get a good workout even without doing all the *. Sorry but I hope you understand why I can't give it away. My friends trust is sacred.

Now to get pumped up and do it!

 
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Tesseract

Crushed by Thanos
Dec 7, 2008
48,516
34,113
1,705
The Pentagon
Arm day.

My friend is being trained by a world champion arm wrestler who lives right down the street. Who'd have guessed that? Anyway. He's shared some... trade secrets/methods with me. So sorry I can't be specific with some things. I'll give what I can without giving anything away... I'll mark what I'm being very plain and vague with an *. I won't be explaining those further. So I wouldn't try to follow.

This is all for tendon and stabilizer muscle strengthening with light weight resistance bands. As well as blood vessel/capillary development. <- very important.

All non stop at an even pace. If I'm feeling really brave I'll do the last ten fast... But the last time I did that, I could barely bend my arms the next day. Felt great though.

All of my pre workout prep.

15 mins of cardio.

-I use 5 pound bands for all of these-

100 reps special... curling technique in 3 different directions and wrist positions.*

150 tricep pull down - both arms same time. (I loop my bands onto my rings.)

100 bicep curls - each side. Standing on the bands. I'll do just one or both arms at the same time. Whichever I prefer.

150 tricep pull downs.

100 bicep curls - each side. Same as last time.

150 tricep pull ups, standing on the bands elbows above head hands at the back of the neck. Like I'm back to back with an enemy and I'm trying to rip off their head along with their spine. - I try to stretch the bands out as far as I can while only using one foot before I step onto them with the other for this one since it stretches them pretty far.

Some grip and wrist work with a towel. I basically bundle up and twist the towel to simulate someone else's wrist. It's got just enough resistance and give I think. And you can make it as big or small as you want, working diff muscle groups. - I practice wrist locks with this. I'll do one type of lock 5 times in a row on one wrist, then I'll switch to the other and do 5 there. I'll do about 4 minutes of these for one set.

Then some finger grip training. I started doing this recently after seeing this...


I do half a pad on some framework around a really large entryway. 6 second hang. 4 minute rest. But I continue with more grip work...

More grip work with the towel. 5 each side, 4 minutes

Finger hang again. 6 seconds. 4 min rest.

Some special grip work.* <-- really wish I could tell you, it's really clever.

Back for the last finger hang. 6 seconds. 4 minute rest.

Then I put my pull up bar in-between my rings so it spins and I practice hanging with all my strength. I do 3 sets.

First I turn on the tv and put something interesting on lol.

First set. Hang as long as I can, both arms. 1 minute rest.

Second set. Hang as long as I can. One arm at a time. 1.5 minute rest.

Third set. Hang as long as I can. Both arms. done.

Then I finish off with some more special grip work.* It's "basically" holding weight by your side for as long as you can one hand at a time... I couldn't even let go of the thing last time. I had to pry my fingers off lol. I think I went to long because I have a high pain threshold because of all the years of dealing with the back stuff with no pain meds and I just forgot about it basically.

And done.

If you are interested, you can easily get a good workout even without doing all the *. Sorry but I hope you understand why I can't give it away. My friends trust is sacred.

Now to get pumped up and do it!

 

Tesseract

Crushed by Thanos
Dec 7, 2008
48,516
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The Pentagon
got 8 tens unit electrodes going, shit is hardcore

i'd like to thank the pentagon for all their efforts, electric pulse is the future
 
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God Enel

Member
Mar 26, 2011
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Well it's not a matter of $$$, I just don't have one. I don't go running so I never bothered. It does heartrate stuff too, doesn't it? I'm still on kettlebells + pullups + pushups and that gives me a pretty thorough workout.
Share your routine or did I miss your post? Sounds interesting.
8 in the morning back to back calisthenics - handbalancing and yoga. Still following the saturno routine. Let’s see where it leads to :)
 
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Drake

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Oct 16, 2012
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Haven't been to the gym in like 2+ weeks, maybe 3 can't remember. This shit sucks man.

Had a bunch of cheat days, but I'm starting to get the diet back in check. Luckily I haven't put on any weight.
 
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Feb 25, 2013
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The very lightweight band exercises from Ido that I posted earlier are what I used as therapy for when I took breaks too because of pain. It kept my joints together and tendons primed while not being hard on my body at all in terms of inflamation. A few weeks is a long time to go with absolutely nothing. If you feel antsy or off balance maybe give em a try?

Is this a normal thing for you? Stopping for weeks at a time? Stopping when you need to is hard for many people and it's great if you can do that on your own. I've had to talk many dudes into taking breaks like you're doing. It can be tough when the testosterone kicks in. Anyway, take it easy brother. Have some fun with that body you've forged in the meantime.
 
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Tesseract

Crushed by Thanos
Dec 7, 2008
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The Pentagon
The very lightweight band exercises from Ido that I posted earlier are what I used as therapy for when I took breaks too because of pain. It kept my joints together and tendons primed while not being hard on my body at all in terms of inflamation. A few weeks is a long time to go with absolutely nothing. If you feel antsy or off balance maybe give em a try?

Is this a normal thing for you? Stopping for weeks at a time? Stopping when you need to is hard for many people and it's great if you can do that on your own. I've had to talk many dudes into taking breaks like you're doing. It can be tough when the testosterone kicks in. Anyway, take it easy brother. Have some fun with that body you've forged in the meantime.
i do it irregularly, go hard for a few months (literally no rest days or cheat meals) then rest a week

i'll still be doing elliptical every day, push ups

either way, please keep the flame alive
 
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DunDunDunpachi

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Apr 18, 2018
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Share your routine or did I miss your post? Sounds interesting.
8 in the morning back to back calisthenics - handbalancing and yoga. Still following the saturno routine. Let’s see where it leads to :)
Nothing special, that's pretty much my routine. Since I am working from home, I exercise all day with 5 - 15m breaks in between sets. I mix up the intensity of each set and rotate between a handful of the mentioned exercises. My overarching goal is to keep spiking my heart-rate throughout the day without ever pushing myself to failure or fatiguing myself.

e.g.
Kettlebell swings for 2 minutes, then cap off with pushups. Walk/hop around until my heart-rate comes back down
Kettlebell swings for 1 minute, then cleans for 2 minutes, Walk/hop around.
Lunges + kettlebell held for extra weight for 3 minutes, then swings for 1m, then overhead presses for 2m. Walk/hop around.
 
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Feb 25, 2013
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Aw yis, It's mutha flippin ring day!



Ever wanted to do a muscle up? Here you go! This is how I trained for it. Plus, it's just an overall fantastic upper body workout.

1. All my pre workout prep here...

2. Then up to 15 minutes of cardio.

Next onto the rings.

Let x - y mean, (normal) - (beginner). So when I put the number of reps or sets as 5-3 or something, you know what I'm talking about.

If your heart rate is even for any of these, do some cardio while you are resting between sets to get it back up.

1. lower the rings to armpit level for shoulder holds. Pull yourself up onto the rings and lock your arms to your side and rotate your arms out so your palms are facing forward. Really push your shoulders down so that you aren't shrugging. Hold for 10 seconds _ 5 if you are just starting. This is one set. Do 5-3 sets with no more than 30 seconds rest between each set. If you want a more advanced move you can raise your knees to your chest and then extend your legs straight out and hold with each rep.

2. Next, dips. With the rings at the same level, pull yourself up onto the rings, extend your arms so they are straight at your sides, keep your shoulders down at the top, then dip. You want to lower your body to the point that your forearms are almost level to the floor. Your fists shouldn't be higher than your elbows. When coming back up, you can rotate your wrists out just like the previous exorcise. Do 5-3 reps and 5-3 sets with no more than 30 seconds rest between sets.

3. Next, sit backs. You can keep the rings at the same level if you pull up a chair for your feet. I'm just gonna give a vid for this one...


I do 3 seconds for every movement or position in the sit back. Do 5-3 reps and 5-3 sets.

4. Now some planks. I haven't gone all out on these because of my lower back so you can do whatever you like here. But I do 30 seconds on my left side, then switch to the other side for 30 and then switch to the front for a full min. All in one shot, no rest. I do 3 sets of these or until I feel discomfort in my lower back. I just don't want to push it right now.

5. Now for the main event. Pull ups! Raise the rings so that they are high enough for you to grab onto and grip tight without needing to be up on your toes. This is the proper grip,


I train with this grip even when not doing muscle ups, in fact, I train that grip on everything if I can. It's that important.

Now for the pull ups, do 5-3 pull ups and 5-3 sets with no more than 30 seconds rest between each set. Alternate between underhand and overhand pull-ups each set. If this doesn't seem challenging to you, you can do muscle ups like me! I do 3 muscle ups for each set and I just go till failure. Here are some crucial pointers for training and attempting your first muscle up. You'll notice that this methodology is incorporated into this workout.


And done. Good luck.

 
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Feb 25, 2013
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It's time.


This is the video that inspired me to take up the method. At the time I saw this, I was in a pretty deep pit mentally because of my back. I had started the Wim Hof method and it had done absolute wonders for my inflammation and pain. However, I had lost nearly all of my flexibility that I had gained from years of high intensity play and martial arts. My natural physicality and love for movement is who I was, what I loved and what I was known for... I couldn't even cuddle with my wife without it causing intense pain from unknowingly contorting my spine in a way that would set off the inflammation and pain hours later. Needless to say, it's hard to express the emotions. Anyway, since I had the pain under control and my spine was coming back into shape, this is where I started to work on my flexibility again. It was a long, hard and painful road for me but I've come to a place years later where I am physically stronger and more flexible than I was before. I firmly believe that if I can do it YOU can do it.

Floreio foundation training.

This will give you a solid foundation to begin to explore moving. This is where I started after just doing months of the scapula stabilization, shoulder and squat clinic routines found in the pre workout prep.

Just going to post Ido's blog post where I started. Start with the first floreio workout routine and work your way up.


If you are confused about something or need any questions answered feel free to ask. I'll do what I can.

Now go get it! And hunt those demons that tell you you can't.

 

Tesseract

Crushed by Thanos
Dec 7, 2008
48,516
34,113
1,705
The Pentagon
It's time.


This is the video that inspired me to take up the method. At the time I saw this, I was in a pretty deep pit mentally because of my back. I had started the Wim Hof method and it had done absolute wonders for my inflammation and pain. However, I had lost nearly all of my flexibility that I had gained from years of high intensity play and martial arts. My natural physicality and love for movement is who I was, what I loved and what I was known for... I couldn't even cuddle with my wife without it causing intense pain from unknowingly contorting my spine in a way that would set off the inflammation and pain hours later. Needless to say, it's hard to express the emotions. Anyway, since I had the pain under control and my spine was coming back into shape, this is where I started to work on my flexibility again. It was a long, hard and painful road for me but I've come to a place years later where I am physically stronger and more flexible than I was before. I firmly believe that if I can do it YOU can do it.

Floreio foundation training.

This will give you a solid foundation to begin to explore moving. This is where I started after just doing months of the scapula stabilization, shoulder and squat clinic routines found in the pre workout prep.

Just going to post Ido's blog post where I started. Start with the first floreio workout routine and work your way up.


If you are confused about something or need any questions answered feel free to ask. I'll do what I can.

Now go get it! And hunt those demons that tell you you can't.

i've been doing a somewhat similar routine, military and gymnastics concepts from when i was a kid

this looks to take it to another level, i'm gonna dig into it tonight

thanks and keep it up dude, inspiring stuff
 

rykomatsu

Gold Member
Jan 2, 2008
4,870
803
1,350
Was waiting for a notification from Rogue on their monster lite foldable power rack to become available again...

Got the notification, went to go order...got a text message to put out a work fire...by the time that was done, power rack and barbells were sold out :(
 
Apr 18, 2014
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Up at 4:45, got out to run at 5:45 after trying to figure out what this random MAC address is that is connecting to the Bluetooth on my phone. I tell my phone to forget it and it immediately reappears. It says it’s not actually connected but it’s got me paranoid. I’m going to do a factory reset on my phone later today and keep my Bluetooth off until then. If anybody has any ideas I’d love to hear them.

I ran a 5k this morning after taking a break since Sunday. Been tired this week but felt good on my run. I took a couple of pics of the dawn just before sunrise. It can’t convey the real beauty but it’s still pretty.

Ran to Sublime this morning for a change of pace. This was fitting for the current feels.





 
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Apr 18, 2014
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Whew!! That was a good workout. Threw in a few supine bicycles and v sit-ups for good measure.

God damn this finale gets me every time.

Don’t stop believingGAF:

(Spoilers)


Of course this series has the best ending ever. So many questions left unanswered. The biggest question I have after my 3rd run of this series?

Did Anthony Jr. go on to become Trump’s personal pilot?
 
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