Workout thread

BR1986FB Senior Member
27,923 posts 120 reps Joined Feb 2010
Wed, Sep 14, 2022 8:23 AM
posted by birddog23

That was me.

For a beginner or someone without great levels of strength - I'd recommend avoiding machines. In my opinion and experience, the 30-60 minutes you are spending in the gym can be better utilized with barbells, dumbbells, kettle bells, or body weight. But definitely more than one way to skin a cat. If it works for you, great!


On a side note, and humble brag, at 31 years old I was able to move 320lbs for 4 reps back squatting fairly well yesterday morning. 

Definitely not moving weight like I used to in my early 20's but as a dad with 2 kids and a full time job and life now - I will take it!

I agree with your comments about someone just starting out. In that case, I'd start out with the basic compound moves with barbells/dumbbells then graduate to machines when one becomes more advanced. You want to build a strong base before moving on.
kizer permanente Senior Member
1,309 posts 17 reps Joined Aug 2017
Wed, Sep 14, 2022 9:06 AM
posted by Zunardo

Anybody here develop golfer's elbow, and if so what changes did you make to working out?  Not sure if that's what I have, but it came on over a month's time, really weird pains deep inside elbow  and radiating up the biceps, even though there's no pain in the tendon itself.  Really starts to hurt after a set of curls.  Read somewhere to keep your wrists straight during curls, and that helps out immensely.

tennis elbow band helps. Forearm exersizes makes it go away. 

justincredible Honorable Admin
37,969 posts 237 reps Joined Nov 2009
Wed, Sep 14, 2022 9:14 AM

Another 5:30am workout today. Deadlifts was the main lift. Good mornings and hanging knee raises for the additional work. I did use a machine for the good mornings (because I hate them) and it was great.

This is a video of the machine. I like that there is a qr code on each machine linking to a youtube video on how to use them. This is the owner of the gym we joined.

friendfromlowry Senior Member
7,778 posts 82 reps Joined Nov 2009
Tue, Sep 27, 2022 3:41 PM

How’s the workouts been going Hulk(Justin)? 

justincredible Honorable Admin
37,969 posts 237 reps Joined Nov 2009
Tue, Sep 27, 2022 3:42 PM

Halfway thru week 3. I am getting stronger but still weaker than a 13 year old girl.

ernest_t_bass 12th Son of the Lama
26,698 posts 203 reps Joined Nov 2009
Wed, Sep 28, 2022 10:56 AM

I've been using the "Fitness Online" app, and I really like it.  I pick my focus for my workout series, and it tells me what to do, and it mixes up the muscle group.  Right now I am doing a chest-centric workout, so I will do something like: 

1) Arms

2) Back + Shoulders

3) Chest

4) Legs

5) Chest

I really like it.  Half of the battle is always finding different exercises to target different muscle groups. This app does all of that for you.

ernest_t_bass 12th Son of the Lama
26,698 posts 203 reps Joined Nov 2009
Wed, Sep 28, 2022 10:57 AM

I've also really picked up on my protein.  Trying to make sure I eat 100+ grams per day (I honestly have no idea what I need... I didn't research).  I have noticed greater gains when I picked up my protein.  Rocket surgery, I know.

justincredible Honorable Admin
37,969 posts 237 reps Joined Nov 2009
Wed, Sep 28, 2022 11:05 AM
posted by ernest_t_bass

I've also really picked up on my protein.  Trying to make sure I eat 100+ grams per day (I honestly have no idea what I need... I didn't research).  I have noticed greater gains when I picked up my protein.  Rocket surgery, I know.

This is something we're really focusing on as well. How much do you weigh? It's something like 0.6-0.8 grams per pound of body weight. Needless to say, it's hard af consuming enough protein in a day.

BR1986FB Senior Member
27,923 posts 120 reps Joined Feb 2010
Wed, Sep 28, 2022 11:34 AM
posted by justincredible

This is something we're really focusing on as well. How much do you weigh? It's something like 0.6-0.8 grams per pound of body weight. Needless to say, it's hard af consuming enough protein in a day.

You want to eat whole foods as much as possible but slipping a protein shake in there, so you hit your macros, won't hurt. 

Personally, I want the most bang for the buck and get Vitamin Shoppe's BodyTech brand. It's usually cheaper and flavors like Salted Caramel, Red Velvet, Cinnamon Apple Cereal, etc are very tasty. About 40g's of protein, 2g's carbs and 220 calories per serving (2 scoops).

During COVID, working from home, I swore by this stuff, when trying to keep from getting fat. Protein shake and 2 hard boiled eggs in the AM and I was good to go.


justincredible Honorable Admin
37,969 posts 237 reps Joined Nov 2009
Wed, Sep 28, 2022 11:41 AM

We order powder from 1st Phorm and bars from Built. I've started doing shakes on workout days and have a Built bar most days. They are so fucking good, especially compared to most protein bars. I feel like it's the Seinfeld "fat free" yogurt episode. 

ernest_t_bass 12th Son of the Lama
26,698 posts 203 reps Joined Nov 2009
Wed, Sep 28, 2022 2:06 PM
posted by justincredible

This is something we're really focusing on as well. How much do you weigh? It's something like 0.6-0.8 grams per pound of body weight. Needless to say, it's hard af consuming enough protein in a day.

I hate weighing myself anymore, b/c I'm putting on weight, but it's good weight.  I had lost 60 lbs. when I stopped drinking, and it stayed off for the most part.  I put 10 of it back on over the year, but since I've started lifting, another 10lbs.  I hover 178-180.


Dr Winston O'Boogie Senior Member
3,345 posts 32 reps Joined Oct 2010
Wed, Sep 28, 2022 2:44 PM
posted by ernest_t_bass

I hate weighing myself anymore, b/c I'm putting on weight, but it's good weight.  I had lost 60 lbs. when I stopped drinking, and it stayed off for the most part.  I put 10 of it back on over the year, but since I've started lifting, another 10lbs.  I hover 178-180.


Agreed.  I use the fit of my pants to give me a better idea of how I’m doing in terms of not getting fat.  


friendfromlowry Senior Member
7,778 posts 82 reps Joined Nov 2009
Thu, Sep 29, 2022 10:04 AM

Do you guys try to hit the protein (like protein shakes specifically) on days you don’t lift? I’ve never known if it’s important on cardio days as well. 

ernest_t_bass 12th Son of the Lama
26,698 posts 203 reps Joined Nov 2009
Thu, Sep 29, 2022 10:23 AM
posted by friendfromlowry

Do you guys try to hit the protein (like protein shakes specifically) on days you don’t lift? I’ve never known if it’s important on cardio days as well. 

I don't life enough to make me want to take them every day.  I lift 3 days per week and try to play bball 2x per week.  I do 1-2 protein bars every day.  On days that I lift I try to put as much protein in my body as possible. 

BR would probably be a better one to answer.


BR1986FB Senior Member
27,923 posts 120 reps Joined Feb 2010
Thu, Sep 29, 2022 10:45 AM

I use protein shakes, as meal replacements, regularly. It isn't whole food but you know exactly what you're getting. Use it on or off days.

justincredible Honorable Admin
37,969 posts 237 reps Joined Nov 2009
Thu, Sep 29, 2022 10:59 AM
posted by ernest_t_bass

I don't life enough to make me want to take them every day.  I lift 3 days per week and try to play bball 2x per week.  I do 1-2 protein bars every day.  On days that I lift I try to put as much protein in my body as possible. 

BR would probably be a better one to answer.


What bars are you eating?

Automatik Senior Member
15,737 posts 97 reps Joined Nov 2009
Thu, Sep 29, 2022 11:09 AM

Luna and Builder Bars are my fav. I try to NOT eat them that much, but the convenience is great.

Legion Whey+ is my go-to powder. One of the "cleaner" ones out there.

ernest_t_bass 12th Son of the Lama
26,698 posts 203 reps Joined Nov 2009
Thu, Sep 29, 2022 2:58 PM
posted by justincredible

What bars are you eating?

Pure Protein (probably the worst out there) 20g

MetRX 30g

Gatorade (again, probably terrible) 20g

Builders


I also drink a lot of Fair Life protein milk.


justincredible Honorable Admin
37,969 posts 237 reps Joined Nov 2009
Thu, Sep 29, 2022 3:16 PM

My wife has been drinking the Fair Life stuff as well.

I'm telling you, Built bars are legit good to great tasting.

https://built.com/

kizer permanente Senior Member
1,309 posts 17 reps Joined Aug 2017
Thu, Sep 29, 2022 10:04 PM

I used ON whey for decades. My buddy suggested I try UMP. It tastes fine. Not sure there’s much of a difference. the ON was 100% Whey. The UMP is 80% whey 20% casein. 

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