MrKleen73
Legend
Oh I think the guidance has been based on politics in general since this thing has kicked off but if I ain't running a fever or still feeling sick, I ain't staying home.
Building Back Up
- Thread starter GreenMachineX
- Start date
GreenMachineX
Well-known member
I hear ya. That's actually kind of how we caught it. Had some couples over, one didn't bring her husband because he had chills for 5 days. 3 days later, my wife has it. Then me.
MrKleen73
Legend
Yeah now if I had someone sick at home like that I wouldn't likely be going to my friends house. You have the chills for that long the only reason you don't have a fever is because you didn't check it.
GreenMachineX
Well-known member
Exactly. And it cost me a week of work without pay. Not exactly happy about that. But anyway.
Day 10.
All real covid symptoms long gone. I'm still having one episode of mild night sweats about 1am which is what happened last time, and lasted a little more then 2 weeks. Also, libido is gone. I remember that from Last time too but I have no notes on how long they lasted. Still sleeping very well though oddly enough, but I'll take it! Lastly, one strange thing happening...about 2pm or so, a buzzing or vibration/tremor starts in my upper torso/chest area and lasts until about 9pm everyday. It started on day 2 covid. It doesn't effect anything and it's just annoying but very bizarre.
Otherwise, OAT results are in and I've looked over it lightly. Scheduling the appointment with the provider to go over what they mean and what's actually actionable data. Well see.
GreenMachineX
Well-known member
Question for y'all following along...
I've started my walks again yesterday; today I'll start shooting for 7-10k steps again, by likely won't workout again until next week which would be 2 full weeks off. Do I need to ease back into it with less sets, or reduced intensity, or reduced proximity to failure?
I've started my walks again yesterday; today I'll start shooting for 7-10k steps again, by likely won't workout again until next week which would be 2 full weeks off. Do I need to ease back into it with less sets, or reduced intensity, or reduced proximity to failure?
Hyde
Legend
You should do as much as you can, within reason. Work capacity is something that must be trained. You also need to keep showing back up, so don’t cripple yourself.
MrKleen73
Legend
Well said!
GreenMachineX
Well-known member
Thanks guys. I'll start again Monday or Tuesday. I've been doing a mile walk a few times per day the past couple days and will continue this weekend hopefully, but we have a busy weekend ahead. Goal is up to 10k steps.
Dustin07
Legend
lemon balm!
Glad you are feeling better man. the past few months I get a ton of these advertisements for libido boosters and ED meds and I have told my wife that I question lifestyle vs age when it comes to this stuff. Chicken and egg type mentality to me. You haven't been able to lift heavy weights, and I'll tell you that deadlifting makes me want to do two things. Eating is one of them...
GreenMachineX
Well-known member
I hear ya. Well, libido is slowly coming back, but honestly, it's been bad most of my life.lemon balm!
Glad you are feeling better man. the past few months I get a ton of these advertisements for libido boosters and ED meds and I have told my wife that I question lifestyle vs age when it comes to this stuff. Chicken and egg type mentality to me. You haven't been able to lift heavy weights, and I'll tell you that deadlifting makes me want to do two things. Eating is one of them...
Finally worked out yesterday. Felt so weak. Went about 75% of weight I last used and only 2 sets.
Deadlift
Standing OH Press
Pullup
Pushups
BB Shrugs
Lateral Raise
GreenMachineX
Well-known member
Thanks guys.
I'm actually sore from that little bit I did. Hoping it dissipates by tomorrow.
I'm actually sore from that little bit I did. Hoping it dissipates by tomorrow.
MrKleen73
Legend
Sometimes it is strength entering the body, but normally only in prison movies...
GreenMachineX
Well-known member
Well, that's gross...lol
Anyway, got another light workout in.
Squats
BB Bench
BB Row
Cable Upright Row
DB Curls
Overhead Triceps Extension
2 sets for everything at about 80% of what I used last time.
Edit: Weight is 219.6. 3 solid days so far with diet
Anyway, got another light workout in.
Squats
BB Bench
BB Row
Cable Upright Row
DB Curls
Overhead Triceps Extension
2 sets for everything at about 80% of what I used last time.
Edit: Weight is 219.6. 3 solid days so far with diet
SkRaw85
Legend
Zing!
GreenMachineX
Well-known member
Lol nah, Gay stuff is just gross.
But yeah, didn't feel quite as weak as Monday. I probably could've gone to 90% of the last workout, but I slept like trash last night and don't want to deal with that crazy soreness again. Next week I'll push everything to failure on last set.
Once I'm fully acclimated again, I think I'll push to 4 or 5 sets on the big lifts. I recall about 7 years ago, when I started again after a 4 year layoff, I was doing 5 work sets or so, basically the same layout as now.
Dustin07
Legend
Right on dude, discipline creates habit, you're doing awesome.Well, that's gross...lol
Anyway, got another light workout in.
Squats
BB Bench
BB Row
Cable Upright Row
DB Curls
Overhead Triceps Extension
2 sets for everything at about 80% of what I used last time.
Edit: Weight is 219.6. 3 solid days so far with diet
#teamexitonly
GreenMachineX
Well-known member
Weight: 218
Weight still coming down nicely. If i can keep losing a pound per day, I'll make my goal in no time! HA
Surprised at how sore my legs are today. I only did a set of 5 at 95 and a set of 5 at 145. I'm pretty sure I could've done 225 for 5 (I think). But, question for y'all, if growth is stimulated around 4 RIR or less, but getting back into it like I am still causes soreness with probably >6 RIR, maybe even up to 10 RIR, did I still stimulate growth or strength?
Weight still coming down nicely. If i can keep losing a pound per day, I'll make my goal in no time! HA
Surprised at how sore my legs are today. I only did a set of 5 at 95 and a set of 5 at 145. I'm pretty sure I could've done 225 for 5 (I think). But, question for y'all, if growth is stimulated around 4 RIR or less, but getting back into it like I am still causes soreness with probably >6 RIR, maybe even up to 10 RIR, did I still stimulate growth or strength?
Smont
Legend
I don't have a exact answer but soreness doesn't always = measurable growth. Like, I don't remember the last time I went rollerblading, but if I go today I'm gonna be sore tomorrow. Or if I don't go to the batting cages or driving range for a few months I'm always sore in my hips and abs/obliques the day after.
But those things aren't building muscle. I'm sure the first 1-2 times there's some kind of response but it's gonna fade.
Lots of variables.
Also say you go by rir4, you did 7 reps and left 4 in the tank. Were those 1st 7 reps done with strict perfect form or are they just 7 reps of you using everything you got to push
From another point of view, say you can leg press 500lbs for 10 but you only put 200 on forv10 and really isolated the quads, yiu might still get a growth response because your putting all that stress on 1 area instead Of using your whole lower body.
Now that I rambled on for 10min and didn't really answer the question......
Dustin07
Legend
Layne Norton has an interesting discussion on studies showing hypertrophy with blood restriction bands at like 50% of your normal weights. That said, I always figure I never say Jay Cutler curling 30lbs for 300 reps, the big guys are always moving up the weights even if they aren't PL competing...
Smont
Legend
I think the blood flow stuff is a good alternative if your forced to lift light weights or have lots of injuries. Back in the early 2000s blood flow restriction training got popular but within a year or 2 it faded. I actually was looking through old MD magazines the other day and Layne Norton has a article in there about this. Think it was a 2008 issue or something like that. IL go see if I can find it again
Smont
Legend
I tried it using a band to cut blood flow off and do biceps. Killer pump, very painful tho, like unpleasantly painful and I wanna say I only did itvlike 2-3× before I saw a squirrel and forgot what I was doing lol. Adhd to the max when I was younger
Hyde
Legend
I’ve never seen a single person with impressive legs who only squatted with 145.
Just try harder. Lifting can be hard sometimes and you will be sore most of the time. If you want progression it’s generally going to be that way more often than not.
Not even weight training, but exercise, in its core nature, must always present a measure of challenge. It must be uncomfortable. If you have adapted to the task, you will not continue to derive benefit if it becomes too easy for you. It becomes a basal adaptation.
Smont
Legend
Agreed, I always tell ppl that heavy is relative. Regardless of weather your lifting 100 or 400 now, your goal Should be to lift more weight or more reps.
While you might not need to lift heavy to build muscle, If you put 2 guys on a desert island and give one of them and barbell and the other guy a barbell with 300 pounds worth of weights guess who's gonna build more muscle, The guy with the more weight because he can make more progression.
If 145 kick your a** this week, then let 150 kick your a** next week and 160 kick your a** the week after that and keep going
GreenMachineX
Well-known member
I know. It was more a question with regard to it being a wasted workout or not. I haven't done squats in 3 weeks and the last time I reintroduced them, I couldn't walk for a week. That's not OK. So, just taking a workout or 2 to build back to where I really am.
Hyde
Legend
Yeah maybe I’m the wrong guy offering advice here
It was not a waste because if you hadn’t done that you would have continued to further detrain. It’s great you’re getting back into the swing of training! F*ck COVID!
As for not being able to walk - you just gotta suck it up, buttercup, as they say. Best thing for it is to take frequent walks and do some mobility/rolling a couple times per day, and I know some people use NSAIDs, but you just have to bite that bullet initially most of the time, regardless of weight used even. A lot of people actually have some success going back sooner than usual to repeat the lift, even though they’re still sore.
GreenMachineX
Well-known member
Right on. I'll hit it harder next time I go in. Hoping Sunday.Yeah maybe I’m the wrong guy offering advice here
It was not a waste because if you hadn’t done that you would have continued to further detrain. It’s great you’re getting back into the swing of training! F*ck COVID!
As for not being able to walk - you just gotta suck it up, buttercup, as they say. Best thing for it is to take frequent walks and do some mobility/rolling a couple times per day, and I know some people use NSAIDs, but you just have to bite that bullet initially most of the time, regardless of weight used even. A lot of people actually have some success going back sooner than usual to repeat the lift, even though they’re still sore.
GreenMachineX
Well-known member
Had another thought though. The general rule for optimal muscle growth is 10 to 20 sets per week of each muscle as we all know. But, does that mean direct stimulation only? For example, the Lateral delts will grow to some extent with overhead pressing, so should those sets count toward the Lateral head volume? Then with the rough estimate of 4 RIR for growth, then why does any muscle grow with compound movements that isn't the prime mover? We could use triceps for bench press or again Lateral delt with overhead press. With both those examples, neither assistant muscle is getting to 4 RIR, so then 4 RIR isn't 100% accurate.Yeah maybe I’m the wrong guy offering advice here
It was not a waste because if you hadn’t done that you would have continued to further detrain. It’s great you’re getting back into the swing of training! F*ck COVID!
As for not being able to walk - you just gotta suck it up, buttercup, as they say. Best thing for it is to take frequent walks and do some mobility/rolling a couple times per day, and I know some people use NSAIDs, but you just have to bite that bullet initially most of the time, regardless of weight used even. A lot of people actually have some success going back sooner than usual to repeat the lift, even though they’re still sore.
Just thinking out loud (not really out loud I guess
). Any thoughts from anyone always appreciated.
Dustin07
Legend
I just try to raise the weight on everything I'm doing. I used to walk in and do lateral raises at some light weight for high reps until I felt my shoulders get all cannonbally, but one day it clicked to me that I never saw a bodybuilder bench 500lbs and then do 20lb lateral raises afterwards.
Whether I'm training Oly, or Power, I always put the main skill/strength lift first when I'm fresh. Then when I hit my accessories, I try to up them the same way I up my main lift. like today I attempted (although failed) to increase bench by 10lbs (dumb) But when I finished up with lateral raises I forced my self to do 40s, and next time 42.5s or 45s, instead of just mindlessly doing 25s or 30s. If I can only do 6 reps of something I crush it until its a 10 rep accessory then I move up the weight.
in regards to pain... I've been seeing a lot of people in the 40+ group posting lately "how do I keep from being sore"... I don't really understand that mentality... after 25 years of being in the gym I've always seen DOMS as the reward for a hard workout. I reserve the right to be wrong about that, but I never met a competitive bodybuilder or powerlifter that didn't have aches and pains.
Health, fitness, and strength do come with other challenges. But at least you're useful to society and not going to keel over dead from a cold.
Whether I'm training Oly, or Power, I always put the main skill/strength lift first when I'm fresh. Then when I hit my accessories, I try to up them the same way I up my main lift. like today I attempted (although failed) to increase bench by 10lbs (dumb) But when I finished up with lateral raises I forced my self to do 40s, and next time 42.5s or 45s, instead of just mindlessly doing 25s or 30s. If I can only do 6 reps of something I crush it until its a 10 rep accessory then I move up the weight.
in regards to pain... I've been seeing a lot of people in the 40+ group posting lately "how do I keep from being sore"... I don't really understand that mentality... after 25 years of being in the gym I've always seen DOMS as the reward for a hard workout. I reserve the right to be wrong about that, but I never met a competitive bodybuilder or powerlifter that didn't have aches and pains.
Health, fitness, and strength do come with other challenges. But at least you're useful to society and not going to keel over dead from a cold.
Smont
Legend
Nothing worse than getting the squirts with a loaded barbell on your back or in the middle of heavy dead lift. I never crapped myself but I have had to rack mid set and run!
Definitely not a waste, you gotta start somewhere to make progress again. Honestly, if I take a break or I'm coming off a injury I do a couple half ass workouts to ease back in. I just always make sure the next workout is a little better and continue on my way
Smont
Legend
While I don't have great legs in comparison to my upper body there still decent given all the injuries. But I often work jobs that I literally cannot afford to be sore or I can't do my job. When that's the situation I break up legs and mix it into other workouts. So on back day I might do a couple sets of stuff like deadlifts and a couple set of lying hamstring curls, then on chest day I might do some squats and some walking lunges or leg presses.
I still get the same total work for the week but it's broken up to avoid soreness
I still get the same total work for the week but it's broken up to avoid soreness
Hyde
Legend
Had another thought though. The general rule for optimal muscle growth is 10 to 20 sets per week of each muscle as we all know. But, does that mean direct stimulation only? For example, the Lateral delts will grow to some extent with overhead pressing, so should those sets count toward the Lateral head volume? Then with the rough estimate of 4 RIR for growth, then why does any muscle grow with compound movements that isn't the prime mover? We could use triceps for bench press or again Lateral delt with overhead press. With both those examples, neither assistant muscle is getting to 4 RIR, so then 4 RIR isn't 100% accurate.
Just thinking out loud (not really out loud I guess
If a muscle is being used in a movement, it’s getting worked. Glute Ham Raises directly work the glutes and hams, but also indirectly work erectors, abs, calves. When I raise my glute ham raise volume, I have seen improvements in all of those things to different degrees.
I have also seen increases in my bench strength & musculature doing 3x15 with just 30% 1RM of my comp bench max as a warmup 3x/wk, added onto any other warmups & regardless of the muscles I was training that day. Adding 135 reps of 115lbs per week was such a drastic increase in basal volume that it helped me acquire size where I needed it to increase strength potential, despite being “too light” by conventional ideology.
You are over-analyzing man-made rules to help guide people fine-tuning their programming. It’s not set in stone, and it’s not analog off/on. There will be a sliding scale of stimulation based on exposure, and you can overdo it and pulverize yourself if you do too much work at a higher intensity. That’s all those “rules” mean. Stimulate, don’t annihilate.
Hyde
Legend
Had another thought though. The general rule for optimal muscle growth is 10 to 20 sets per week of each muscle as we all know. But, does that mean direct stimulation only? For example, the Lateral delts will grow to some extent with overhead pressing, so should those sets count toward the Lateral head volume? Then with the rough estimate of 4 RIR for growth, then why does any muscle grow with compound movements that isn't the prime mover? We could use triceps for bench press or again Lateral delt with overhead press. With both those examples, neither assistant muscle is getting to 4 RIR, so then 4 RIR isn't 100% accurate.
Just thinking out loud (not really out loud I guess
If a muscle is being used in a movement, it’s getting worked. Glute Ham Raises directly work the glutes and hams, but also indirectly work erectors, abs, calves. When I raise my glute ham raise volume, I have seen improvements in all of those things to different degrees.
I have also seen increases in my bench strength & musculature doing 3x15 with just 30% 1RM of my comp bench max as a warmup 3x/wk, added onto any other warmups & regardless of the muscles I was training that day. Adding 135 reps of 115lbs per week was such a drastic increase in basal volume that it helped me acquire size where I needed it to increase strength potential, despite being “too light” by conventional ideology.
You are over-analyzing man-made rules to help guide people fine-tuning their programming. It’s not set in stone, and it’s not analog off/on. There will be a sliding scale of stimulation based on exposure, and you can overdo it and pulverize yourself if you do too much work at a higher intensity. That’s all those “rules” mean. Stimulate, don’t annihilate.
GreenMachineX
Well-known member
Weight: 221 again. Big ol' binge at a restaurant last night. Last one for 3 weeks (at least).
Today's Workout:
Deadlift Top Set 3x325
Standing OH Press 3x8x95
Assisted Neutral Grip Pullup 3x5xBW - 56
Depth Pushup 3x8
BB Shrug 3x6x135
DB Lateral Raise 10x10's, 2x8x12's
Hoping to be back to previous weights by next week. Nothing to failure today, but RPE6-8 on everything. Everything just feels heavy still. Sleeping like trash isn't helping but still getting it in.
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GreenMachineX
Well-known member
Thanks. Hoping to pull 415 in 3 or 4 weeks since just before I got covid I got 395 without TOO much difficulty.
GreenMachineX
Well-known member
Sleep still trash. Been up since 3am for no reason. Hoping I accumulated enough though between the all the wake ups to not have PEM again (or whatever it's called since I didn't "exert" much yesterday). It's been daily now for over a week.
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Dustin07
Legend
you know what's weird, I didn't think of it until you just said it but I slept like **** the whole first week my wife and I stopped drinking for a while. Last night was the first time I slept solidly through the night and didn't get up to take a leak at 3am or something lol. maybe that's the alcohol for me... only potential sign of withdrawals. I did take 1.5x dose of melatonin gummies about 1hr before bed though.
GreenMachineX
Well-known member
I wish I had a reason for it like you guys do. Today is pretty bad. Feel like trash. Still did my 30 minute hill walk though. Weight: 219
Been thinking about something for a while. In the past, I used to grill steak and portion it out after since I knew what the starting weight was. The past year or so, I've been making a bunch of chicken thighs and breasts in the pressure cooker and would weigh out 8 Oz after. I've recently realized I'm going through 8 to 10 pounds of chicken by myself way too fast. I wonder if the pressure cooker dehydrates the chicken more then steak on the grill, and 8oz of shredded chicken is more like 12 Oz or more. A calorie is a calorie, right? If I've been overeating the protein and fat from chicken, could it hold back my cutting progress?
Been thinking about something for a while. In the past, I used to grill steak and portion it out after since I knew what the starting weight was. The past year or so, I've been making a bunch of chicken thighs and breasts in the pressure cooker and would weigh out 8 Oz after. I've recently realized I'm going through 8 to 10 pounds of chicken by myself way too fast. I wonder if the pressure cooker dehydrates the chicken more then steak on the grill, and 8oz of shredded chicken is more like 12 Oz or more. A calorie is a calorie, right? If I've been overeating the protein and fat from chicken, could it hold back my cutting progress?
MrKleen73
Legend
Most definitely could. One thing to consider is chicken at the store typically has a 25% saline solution injected into it to keep it moist. Almost all of that is going to cook out, but the label should include that in the weight when it gives you the grams per ounce. I know some people think it is best to weigh out meat after cooking but it is not always going to be right. @Smont seems to have a pretty decent model of how he does his, whenever it is a lean meat he counts all cooked meat as having 10g of protien. So if you are talking about chicken breast it is probably safe to assume you have been getting 80g of protein in 8 grams of cooked chicken. Now a chicken thigh that is going to be different. However you can expect a 25% shrinkage there due to the saline solution injected in it. As muscle fibers are cooked they tighten and squeeze the liquids out, this is where most of the lost weight comes from while the actual protein in the muscle fiber stays the same even at the new lower weight.
Smont
Legend
It varies depending on what the meat is and how you cook it. If you grill the chicken or the leanest cuts of beef it ends up being about 10gm of protein per Oz cooked weight. I'm not sure about in the pressure cooker but just remember, you can only cook off fat and liquid, your not cooking off the protein so Technically the dryer the meat the more protein per ounce, that's why there's more protein in an ounce of beef jerky than there isn't an ounce of cooked hamburger