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

Feb 25, 2013
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Welp. Practice was canceled yesterday. Mr Staples sump pump went out in his basement and he had to fix it or something. So no arm wrestling for me this week I guess...





Nothing is going to stop this momentum I've built. Short of an injury. So I did what I could and rigged my bands up as best as I could, MacGyver style.



Mind the blinds... The previous owners dog got to them and then our cats added their own touch...

Did all my warm up from here,


Then onto my new... replacement practice workout.

The tubs you see in the pic where the closest I could rig up for an arm wrestling table. I put my arm near the edge and just use the bin like it's half a table. It actually works ok, but it does move around a lot if you don't keep enough pressure on your elbows. Which is sort of a good thing I guess.

Anyway, I grabbed my wife and had her help me warm up before I started pulling. Then I had her go one round with me on each arm to break my arms in... but I let her use both arms lol. It was actually pretty tough because she pretty much put all her weight on it... All I could do was hold it there till she couldn't hold it.

After that I grabbed the bands and started in. 15 reps on one arm then switch to the other... Then I take my rebounder trampoline and curl it. I grab it with both hands close together and my elbows in as much as I can to simulate an arm wrestling position. Imagine my elbows down vertically, my forearms horizontal and my palms up. I grip it with my thumbs on top and have my fingers underneath, fully extended, hand as flat as possible. I curl it till my nose touches the trampoline. This trains open hand strength and helps immensely with locking your wrist as you pin or are being pinned. It's much heavier than it seems since the trampoline is so long it provides a lot of... torque? on your wrists.

Then I'd throw some wall push offs in there to counter balance all the pulling. So again, I'd have my fingers extended, hand open and as flat as I could. I'd get as low as I could without too much pain, so it felt just right, and I'd push off as fast as I could for 20 reps.

So the workout went like this,

15 reps each arm, 20 bicep curls with rebounder, 15 reps each arm, wall push offs... Repeatedly for 3 hours straight. So like, hundreds of reps. I didn't keep count.

For the first hour I felt like I was suffering pretty bad. Then my body took over and started getting rid of all the lactic acid and I felt amazing and strong for the rest of it.

To finish off I did some inverted one minute holds on the rings. So basically hanging upside down with my feet in the air to simulate carrying weight. And then for another hour I did some grip work with my top secret grip trainer... Half an hour for each hand.

I'm so happy right now because this time I made a breakthrough that according to Mr Staple, normally takes quite a lot of training for most to do. I made the brain body connection with my traps, lats, shoulders and arms. It was amazing. Everything just activated during the motion and worked together to add to the strength of my arm. It felt WAY stronger. It's a crazy feeling to feel your traps THAT much while you pull and pin.

This is how I used the bands. (wife decided to take a picture while I was going at it)



The big blue band attached to the chair is an 80 pound band. The beige one is a 5 pound band put doubled up like that and at the range I was using it it's more like 15-20.

I tried to simulate the pressure I feel when wrestling. So the big blue band simulates the pulling as best I could all the way to the pin. It's angle changes as I get to the pinning side so that it pulls harder in the right direction. The beige band is pulling up to simulate the upward pressure of someone fighting to get out of a pin. It's not perfect, but it's all I could come up with. Nothing is going to totally make up for another human being on the other side of the table... But nothings going to stop me from trying either...

Never give up guys. No matter how hard it gets.

 

TheExorzist

Member
Jun 17, 2006
9,680
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1,350
Gym's supposed to finally open here at June 1st. Can't wait.

I think I pulled the very best I can out of this quanatine shit. Completely reorganized my nutrition to a system that it basically doesn't matter if I train or not and with cross fit found a quite different kind of training that I'm going to incorporate into my scheduele. Also, no more forced training and rest days from here on in. When I'm broken from a couple of days workout or simply didn't sleep well, I won't train. No more forcing it out to the weekly rest day. I've just been overdoing it the past couple of weeks. There were days I could barely stand straight during breaks at work (I would do my workout regardless of that after work) and after the issues with my foot forced a week break on me I felt like my body needed that. First time in my life that I actually felt like I look better coming out of a one week break than going into it. Been neglecting propper rest for far too long.

Think I'm really going to start listing to my body from here on in. After all, I've been doing this long enough to rule out the "too lazy" days as there is no such thing for me any more. Pretty confident that this is the path forward for me now and will also lead me to my desired results. Time will tell.
 
Last edited:
Feb 25, 2013
6,320
1,993
970
Gym's supposed to finally open here at June 1st. Can't wait.

I think I pulled the very best I can out of this quanatine shit. Completely reorganized my nutrition to a system that it basically doesn't matter if I train or not and with cross fit found a quite different kind of training that I'm going to incorporate into my scheduele. Also, no more forced training and rest days from here on in. When I'm broken from a couple of days workout or simply didn't sleep well, I won't train. No more forcing it out to the weekly rest day. I've just been overdoing it the past couple of weeks. There were days I could barely stand straight during breaks at work (I would do my workout regardless of that after work) and after the issues with my foot forced a week break on me I felt like my body needed that. First time in my life that I actually felt like I look better coming out of a one week break than going into it. Been neglecting propper rest for far too long.

Think I'm really going to start listing to my body from here on in. After all, I've been doing this long enough to rule out the "too lazy" days as there is no such thing for me any more. Pretty confident that this is the path forward for me now and will also lead me to my desired results. Time will tell.
Big props man. Doing what you described is one of the hardest and smartest things that us testosterone filled dudes can do. It's one of the reasons I posted the vid above actually. I feel that we constantly put obstacles in our way in all kinds of ways, mentally, physically and spiritually. Constantly over doing it with our workouts is one of those ways. This becomes a needless and unwinnable war that we make for ourselves to fight. And it does far more harm than good in the long run. And a lot of times in the short term as well. Taking your time to listen to your body, figuring out it's in's and out's and building a strong foundation for you to build upon is so important. I talk about it a lot because I've seen so many injuries cause people to just stop all together. I used to fight that war myself. Which is how my back went out when I was younger.

I feel that working out should be something that we fall in love with and that we love doing. We should have a drive TO work out, not to figure out reasons not to, or to have to fight ourselves TO do. The only time you should be struggling that hard is if you are just starting out and you are unhealthy. THATS where you are going to need to push through in the beginning because you are fighting chemicals, toxins and all sorts of things. But even then, people tend to overdo it and hurt themselves. So, if someone has been working out for a while, and you don't love it and have a drive to do it because it makes you feel good, then IMO something is wrong and you are just adding more stress to your life and spinning your tires. Take that time to build your foundation, find the drive, find the passion and love. Grab ahold of it and don't let go. This is what I mean when I say don't give up. Never stop, never quit. Even when life gets hard.

Also, you don't really need a gym depending on what you are going for... Believe it or not, I've never been to one to train. Just to swim. A good set of bands, rings, and some ingenuity with household items can take you as far as you need to go unless you are trying to become a body builder. Even then it would probably be enough to build the base you need. But a gym could be nice if you want someone to watch and correct your form. But you could do that every once in a while.
 
Last edited:

Cutty Flam

Member
Dec 3, 2019
1,028
923
440
Welp. Practice was canceled yesterday. Mr Staples sump pump went out in his basement and he had to fix it or something. So no arm wrestling for me this week I guess...





Nothing is going to stop this momentum I've built. Short of an injury. So I did what I could and rigged my bands up as best as I could, MacGyver style.



Mind the blinds... The previous owners dog got to them and then our cats added their own touch...

Did all my warm up from here,


Then onto my new... replacement practice workout.

The tubs you see in the pic where the closest I could rig up for an arm wrestling table. I put my arm near the edge and just use the bin like it's half a table. It actually works ok, but it does move around a lot if you don't keep enough pressure on your elbows. Which is sort of a good thing I guess.

Anyway, I grabbed my wife and had her help me warm up before I started pulling. Then I had her go one round with me on each arm to break my arms in... but I let her use both arms lol. It was actually pretty tough because she pretty much put all her weight on it... All I could do was hold it there till she couldn't hold it.

After that I grabbed the bands and started in. 15 reps on one arm then switch to the other... Then I take my rebounder trampoline and curl it. I grab it with both hands close together and my elbows in as much as I can to simulate an arm wrestling position. Imagine my elbows down vertically, my forearms horizontal and my palms up. I grip it with my thumbs on top and have my fingers underneath, fully extended, hand as flat as possible. I curl it till my nose touches the trampoline. This trains open hand strength and helps immensely with locking your wrist as you pin or are being pinned. It's much heavier than it seems since the trampoline is so long it provides a lot of... torque? on your wrists.

Then I'd throw some wall push offs in there to counter balance all the pulling. So again, I'd have my fingers extended, hand open and as flat as I could. I'd get as low as I could without too much pain, so it felt just right, and I'd push off as fast as I could for 20 reps.

So the workout went like this,

15 reps each arm, 20 bicep curls with rebounder, 15 reps each arm, wall push offs... Repeatedly for 3 hours straight. So like, hundreds of reps. I didn't keep count.

For the first hour I felt like I was suffering pretty bad. Then my body took over and started getting rid of all the lactic acid and I felt amazing and strong for the rest of it.

To finish off I did some inverted one minute holds on the rings. So basically hanging upside down with my feet in the air to simulate carrying weight. And then for another hour I did some grip work with my top secret grip trainer... Half an hour for each hand.

I'm so happy right now because this time I made a breakthrough that according to Mr Staple, normally takes quite a lot of training for most to do. I made the brain body connection with my traps, lats, shoulders and arms. It was amazing. Everything just activated during the motion and worked together to add to the strength of my arm. It felt WAY stronger. It's a crazy feeling to feel your traps THAT much while you pull and pin.

This is how I used the bands. (wife decided to take a picture while I was going at it)



The big blue band attached to the chair is an 80 pound band. The beige one is a 5 pound band put doubled up like that and at the range I was using it it's more like 15-20.

I tried to simulate the pressure I feel when wrestling. So the big blue band simulates the pulling as best I could all the way to the pin. It's angle changes as I get to the pinning side so that it pulls harder in the right direction. The beige band is pulling up to simulate the upward pressure of someone fighting to get out of a pin. It's not perfect, but it's all I could come up with. Nothing is going to totally make up for another human being on the other side of the table... But nothings going to stop me from trying either...

Never give up guys. No matter how hard it gets.

Training dedication of a bonafide warrior. Excellent dedication, I need to get on that level. I’ve been doing consistent work but once I get healed up I’ll amp it up some more
 

Cutty Flam

Member
Dec 3, 2019
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440
About to go for it bros. Fairly standard stuff, just trying to build the upper body until my hamstring is able to handle some light stretching and work. Should only be another 5 days until it’s safe to start up some rehab routine for it and get back to training harder

Goal is to be able to sprint again in a year. Haven’t been able to sprint since end of 2015 due to a series of major setbacks, only run carefully

But yeah, time to reap the health benefits of a decent training session
 

TheExorzist

Member
Jun 17, 2006
9,680
1,447
1,350
Big props man. Doing what you described is one of the hardest and smartest things that us testosterone filled dudes can do. It's one of the reasons I posted the vid above actually. I feel that we constantly put obstacles in our way in all kinds of ways, mentally, physically and spiritually. Constantly over doing it with our workouts is one of those ways. This becomes a needless and unwinnable war that we make for ourselves to fight. And it does far more harm than good in the long run. And a lot of times in the short term as well. Taking your time to listen to your body, figuring out it's in's and out's and building a strong foundation for you to build upon is so important. I talk about it a lot because I've seen so many injuries cause people to just stop all together. I used to fight that war myself. Which is how my back went out when I was younger.

I feel that working out should be something that we fall in love with and that we love doing. We should have a drive TO work out, not to figure out reasons not to, or to have to fight ourselves TO do. The only time you should be struggling that hard is if you are just starting out and you are unhealthy. THATS where you are going to need to push through in the beginning because you are fighting chemicals, toxins and all sorts of things. But even then, people tend to overdo it and hurt themselves. So, if someone has been working out for a while, and you don't love it and have a drive to do it because it makes you feel good, then IMO something is wrong and you are just adding more stress to your life and spinning your tires. Take that time to build your foundation, find the drive, find the passion and love. Grab ahold of it and don't let go. This is what I mean when I say don't give up. Never stop, never quit. Even when life gets hard.

Also, you don't really need a gym depending on what you are going for... Believe it or not, I've never been to one to train. Just to swim. A good set of bands, rings, and some ingenuity with household items can take you as far as you need to go unless you are trying to become a body builder. Even then it would probably be enough to build the base you need. But a gym could be nice if you want someone to watch and correct your form. But you could do that every once in a while.
The difficult thing about this is to actually learn to listen what your body is telling you as most of the time it's hard to tell if your fighting your body or your mind. What this whole experience taught me is that what you need to fight is your mind and not your body. And learning the difference is extremely challenging. I mean, I'm still not sure if I really got it but I am somewhat confident that I am at that stage now.

For that past few months I've mentally been struggling with just how little sleep I'm getting (seriously, it's more often that not like 3-4 hours, sometimes even less than that) because I just have the opinion that I need this rest at night. Know what? I won't even bother with this any more. If I don't get enough sleep and feel down after work, no training. If I constantly get it and feel up for it... Fuck, 7 days training per week. Learned quite a lot about that with my nutrition in the past months. For years now I've been going by the ancient BB mantra to try and get some protein in every 3 hours of the day. Especially the last year or so I just didn't feel well with this any more. So a couple of weeks back I cut it back. Only 3 big meals per days and two additional snacks - however only IF I am hungry. If I ain't, I don't eat. Not only have I been feeling extremely better ever since, I'm finally getting back some pleasure from my meals. For so long I've basically just been eating because I have to. And you know what? Bodyfat has been dropping like mad ever since I made the change.

So yeah, I do think that this is the propper approach. Listen to what your body is telling you. Fight you lazy mind but do not beat up your body in the process.
 

rykomatsu

Gold Member
Jan 2, 2008
4,865
796
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You'll get it back in no time. Muscles remember.

What was the scene like at the gym?
Crossfit gym -

I think everyone that's back is happy to be back. Class sizes were reduced from...I think I counted a max of 25 before on some days with shared rigs, down to just 9 max. The popular times are running full, the slot I go to is running 4-7 folks, so about maybe a 25-50% reduction depending on the day (deadlift and benchlift days typically see 10-15 people during my time slot, leg days...not so much)

Everyone basically gets a rig with some taping around it to denote where you're supposed to work inside. Kind of like that dystopian playground image from France with kids inside each drawn box

- Everyone's required to wait at the front, need to sanitize hands and underside of shoes on entry
- Clean up consists of spraying everything you used down with disinfectant and wiping, re-spraying and letting everything air dry, including the flooring
- Sanitize hands and shoe soles on the way out

Personally, I'm selfish and never really liked rig sharing so I can live with this :)
 

TheExorzist

Member
Jun 17, 2006
9,680
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It‘s offical here as well... Gym opens next friday.

That being said, I‘d kinda like to brofist myself as I achieved my goal to become more shredded than I‘ve ever been while the gym is closed. Now just to get back and hit the weight 2-3 times a week to put on 2-3 kilo mass again and I‘m set. Can‘t believe just how much I improved my training and nutrition while the gym was closed. It‘s only been 10 weeks. Feels like a lifetime ago.
 

ipukespiders

Member
Oct 9, 2006
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Back at it after a week off with a sore shoulder.
Felt fine doing squats, which actually stresses the shoulder a little bit with bar balance. Someday I'd like to get a safety squat bar. Baby steps.

If anyone had any thoughts of getting home gym gear, start stalking your local gyms and see if any of them are unable to reopen and have to liquidate.
 

ipukespiders

Member
Oct 9, 2006
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Hey Tess, not a fan of whey? My son had to switch away from it. Caused him breakouts and I know it can cause some people digestive issues too.
 
Feb 25, 2013
6,320
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Practice tomorrow. Was told to be ready since we missed last weeks practice... Probably shouldn't have shot the 50 pound recurve as much as I did with my brother in law at the memorial day get together earlier... First time doing it. I refused the gloves. Fingers are a little swollen. I'm ok with it. Gets them tough. Snapped the string against my arm a few times though. Didn't even feel it other than a tiny sting. It left some pretty big welts. Still can't feel it.

I feel fine RN so we will see how tomorrow goes. Man, I gotta say, since I started this training, I feel SO much stronger when doing normal manual labor. The other day I was loading up 40lb bags of top soil for our garden like they where nothing while the dude at the store helping seemed like he was going to pass out. Even tilling up sod with a shovel was way easier than before. Glad to see the torture is paying off in some way haha.

Anyway. Feeling in a retro mood. Gettin motivated.
 

DunDunDunpachi

Patient MembeR
Apr 18, 2018
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Man, I gotta say, since I started this training, I feel SO much stronger when doing normal manual labor.
Same. I finally finished spreading woodchips into the beds and piling them into compost piles. Pitchforking woodchips all day and hauling garden-bed bricks around the yard feels like nothing after a few weeks of doing kettlebells swings.
 

Cutty Flam

Member
Dec 3, 2019
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Decided it will be a de-load week since I've been feeling extremely banged up lately but the plan is to keep it moving and stay on it. I trained about an hour ago, just a through the motions type thing, nothing hardcore just trying to get the blood flow the circulation and maintain threshold to a degree while I prime my body for better training sessions

Have some knowledge and thoughts I'd like to share with other lifters. Been paying attention to all the little mistakes made and trying to put it all together, I'm trying to achieve my goals and dreams in the fitness area so I've been really deep in thought lately about nutrition, rest, training learning exercises, about the body, trying to dig deeper in the sciences, making dr appts trying to get things together to further increase my health hopefully, overall been really fighting for it even though my body is feeling pretty damaged (lower back left side pain this morning, right rhomboid pain, upper left hamstring pain, neck pain, upper traps pain, muscle imbalances wreaking havoc is what it is)

I haven't been able to any jogging type activity to get warmed up since I injured my hamstring on May 9th. I have learned since, during the past two weeks or so, that it's not even advisable imo, to train if you cannot get a proper warm up in. I did the upper body dynamic stretching routine trying to get heart rate and temperature up, blood and lymph fluid circulating to all the muscle groups I would be using at large, but it wasn't enough I feel. I think it would be wiser to wait for you legs to heal if you ever injure them, than to train upper body and risk injuring yourself. It's so tough to get a proper warm up without using your legs, it's like they're responsible for 85+% of getting the body prepared I feel. This is my intuition. It would be different if I had access to a hot tub, sauna, and pool to work in to get the muscles and body ready without worry of further damaging the injured site, but that is not the case. Even an upper extremity bike / machine would be better but don't have that either

I believe the pain in my upper body is stemming from poor posture as well. So I'm going to start addressing it. Did some Ts, Ys, Is, Ws on a bench, some As on the bench as well, some face pulls, as well as some internal rotation work. Going to focus on that and stabilizer muscles in order to begin to fix the muscle imbalances. It's too risk to OHP with bad posture. Too risk to do almost anything upper body when you have postural imbalances and weaknesses. I would advise anybody in this thread to assess your posterior chain, anything on the back of the body and show some love to that area in terms of exercises. Maybe do some very simple exercises that will activate those important muscles you typically wouldn't be firing so much with your usual routine. It will pay off in terms of functional strength and injury prevention

I also found out today that the pain I was feeling from doing pushups lessens so much when I did DB bench (I did it 30 degrees incline). The pain in my right rhomboid muscle was not present when I was doing the db bench press instead of pushups. So pushups are definitely challenging the back muscles and stabilizers such as those that make up the rotator cuff (Supraspinatus, Infraspinatus, Teres minor, Subscapularis).way more than the bench press. I never realized that until now. Just thought I'd point that out if any people are having trouble with their rotator cuff or back or anything, pushups might be riskier than doing some bench exercises

Hopefully my experiences can help save someone from some pain later down the road. When one part of the body is injured, it seems to affect the entire body in ways so you must be very careful and pay attention. Especially if the injury is in your lower body. I almost wonder if it would be best to just walk and stretch until healed to begin with any program that involves hypertrophy and/or strength, especially training for explosive power. I think it's best to be patient and focus on healing and revitalizing the body. Maybe even go through a detox treatment with fasting methods, raw juices and herbs and such

And one last thing, thanks to VlaudTheImpaler VlaudTheImpaler I think I'm going to study under Wim Hof and his methodology towards healing and strengthening, overall wellness. Thanks for mentioning him in one of your posts months back, I think it's time to become a great student of his to heal myself and build myself up, and then teach what will work to others. I decided to subscribe to him on youtube and I'll be researching his findings and the scientific studies behind his teachings for wellness. Going to be practicing contrast therapy with a hot bath for as long as I can to get lymph fluid going, some sweat, a little detoxing, then after 5 minutes of sweating I'm going to go for a cold shower afterwards for several minutes. Likely 5-10 and practice the breath. I'll eventually progress to full body immersion in ice + water. I think it's a huge key for us athletes who want to go all the way with our training and efforts. Wim Hof's teaching of the breath, the mind, the immune system, strength, training our autonomic nervous system and such through ice therapy I believe it's all necessary. Sucks that COVID-19 ruined everything for us gym goers, a sauna would have made all the difference in bringing provided benefits. Gym in general, I treated it and utilized it as my own area to perform physical therapy as well as train. A lot of us are hurting because of this shutdown, but stay persistent, things should gradually get better I think
 
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