[JP10]

Originally Posted by floridaorange

i'm finally confidently lifting 135 for barbell shoulder press in my last set - 7-8 reps... been ending leg day with these - since i don't have a designated shoulder day. And the sissy squats are helping activate parts of my quads... i'm using the smith machine, putting my legs fwd w. heels on 25 lbs plates... JP10

Nice weight on the shoulder presses! I'm not sure what I barbell press for shoulders, haven't done them in awhile now that I think about it. I usually can get the 70lb DBs for 7-8ish (seated). I've done the sissy squats on the smith machine before, goal is to keep your shins stagnant. Movement should just be from your knees up, keep your core tight. Close stance leg presses also does wonders for quad development. Set you feet roughly 4-6" apart, and towards the top of the platform. Focus on pushing through you heels, should allow you to squeeze the vastus medialis (tear drop muscle closest to your knee). So better for inner quad development.

Side note, lifted chest this morning. Was solid over all. Every now and again I over extend doing flys and my left shoulder has minor pain. Usually towards the end of my workout, so I called it quits after that. I've tried to push through even just minor things you wouldn't think is an injury before and it isn't worth it haha.

[ramman434]

I'd never heard of sissy squats and had to look them up. Ugh, just did leg day yesterday and this afternoon is bis/tris. I'll try to do a couple of sets to see how they feel.

[UncleWede]

Originally Posted by King Rudi

Recently I have started touching the muscle (when possible)

Confession thread is over there ->

Right now I'm STILL just doing core/stretches because of WC. Dr. is almost convinced I can at least sit on machines and do upper isolation movements. He said deadlift are out of the question . . .

[floridaorange]

Originally Posted by JP10

Nice weight on the shoulder presses! I'm not sure what I barbell press for shoulders, haven't done them in awhile now that I think about it. I usually can get the 70lb DBs for 7-8ish (seated). I've done the sissy squats on the smith machine before, goal is to keep your shins stagnant. Movement should just be from your knees up, keep your core tight. Close stance leg presses also does wonders for quad development. Set you feet roughly 4-6" apart, and towards the top of the platform. Focus on pushing through you heels, should allow you to squeeze the vastus medialis (tear drop muscle closest to your knee). So better for inner quad development..

Thanks JP - ya that's pretty much what i've been doing - it's definitely an awesome addition to my routine - did them today - went nearly all
the way down - when you do them do you go heavy or stay on the 10 rep range?

Back n Bi's today - weighted pull-ups - reverse grip cable pull downs ended with 200 lbs for 8 reps, felt solid.

JP - As for the fly's i like to do 2-3 sets incline first then 2-3 sets flat bench - I don't go heavier than 60's it's not needed if you go slow. Then i'll hit the Fly machine and go heavy.

[JP10]

Originally Posted by floridaorange

Thanks JP - ya that's pretty much what i've been doing - it's definitely an awesome addition to my routine - did them today - went nearly all
the way down - when you do them do you go heavy or stay on the 10 rep range?

Back n Bi's today - weighted pull-ups - reverse grip cable pull downs ended with 200 lbs for 8 reps, felt solid.

JP - As for the fly's i like to do 2-3 sets incline first then 2-3 sets flat bench - I don't go heavier than 60's it's not needed if you go slow. Then i'll hit the Fly machine and go heavy.

I usually pair sissy squats with a more heavy excercise, not saying this is the best way, just my preferred way. For instance I'll go heavy using a V-squat machine & pair them with sissy squats in the 10-12 rep range.

Damn you're gettings 60's on your flys, that is very solid. I'd probably tear something lol. I usually max out at 40s-45s. Not saying I couldn't go heavier, but I'm a form nazi. I try to make sure I am getting full extension through the motion - arms no less than 135° - DB will usually stop when they are inline with my chest. Doing so puts a lot of tension on my front delt hence I keep it lighter through that movement. Prefer to do them incline then I'll go right into incline DB squeeze presses to failure, get a mean pump after that.

[chassis]

Rode 20 miles today in the nice weather, felt great.

Fitbit tells me that calories burned per hour is greater for walking and swimming, compared with biking. Seems strange because average heart rate for each activity is roughly the same.

What do people think about Fitbit's calorie burn data?

[UncleWede]

Originally Posted by chassis

What do people think about Fitbit's calorie burn data?

If I ride my motorcycle, I get almost as many steps as walking . . .

[JP10]

Originally Posted by chassis

Rode 20 miles today in the nice weather, felt great.

Fitbit tells me that calories burned per hour is greater for walking and swimming, compared with biking. Seems strange because average heart rate for each activity is roughly the same.

What do people think about Fitbit's calorie burn data?

All data should be dependent on HR. Type of cardio shouldn't play a major factor. Calories burned are calories burned. If you heart rate is greater walking & swimming compared to biking then that would make sense. Although I'd assume your HR would be greater when biking then walking.

Formulas for Determination of Calorie Burn if VO2max is Unknown
Male: ((-55.0969 + (0.6309 x HR) + (0.1988 x W) + (0.2017 x A))/4.184) x 60 x T

Female: ((-20.4022 + (0.4472 x HR) - (0.1263 x W) + (0.074 x A))/4.184) x 60 x T
where

HR = Heart rate (in beats/minute)

W = Weight (in kilograms)

A = Age (in years)

T = Exercise duration time (in hours)

Formulas for Determination of Calorie Burn if VO2max is Known
Male: ((-95.7735 + (0.634 x HR) + (0.404 x VO2max) + (0.394 x W) + (0.271 x A))/4.184) x 60 x T

Female: ((-59.3954 + (0.45 x HR) + (0.380 x VO2max) + (0.103 x W) + (0.274 x A))/4.184) x 60 x T
where

HR = Heart rate (in beats/minute)

VO2max = Maximal oxygen consumption (in mL•kg-1•min-1)

W = Weight (in kilograms)

A = Age (in years)

T = Exercise duration time (in hours)

[1MOREMOD]

Pulled 405 deadlift for couple today just as a test havent done them for most of the year. Felt decent.

[JP10]

^ Beast

[UncleWede]

First time INDOORS at the gym yesterday, since La 'Rona. Dr. released me to do low/slow individual muscle isolation. Chest I dropped to just 25lbs each side, 7-second for each rep. THAT was a different type of burn, especially after not lifting for 4 weeks.

Oh, and while we were allowed inside, I still went out to Muscle Beach, in the wind, and mid-50s temps. Oh, the huge manatee!!

[JP10]

Legs this morning, did a lighter day since my right knee is bothering me a little bit. Felt pretty solid upon waking up this morning, but didn't want to risk going into an injury.

Been eating an excessive amount at home. Parents visited and left way too many snacks so I need to work my way through them haha. Should have them taken care of by the weekend hopefully. Might start cutting right after Thanksgiving.

[JP10]

Right knee still giving me some problems, might have to take an off day or at least not do cardio. Felt fine yesterday, but might've tweaked it on the incline treadmill this morning.

Yesterday was chest day, and today was arms. Feeling full haha.

[ramman434]

Had bis/tris yesterday. Did something to my right wrist, so haven't been able to do heavy in a few months. Was doing reverse grip preacher curls with curl bar and damn by bis were dying at the peak.
Did lightweight tris as well since apparently my tennis elbow is back in my right one (entire right arm is trying to give up & I'm only 31), but focused on squeezing the muscle at the end of pull-downs, and that was killer.
Haven't been able to do a real arm day in a couple of weeks, so it was nice to do. Shoulders/Traps on the docket for today

[JP10]

Originally Posted by ramman434

Had bis/tris yesterday. Did something to my right wrist, so haven't been able to do heavy in a few months. Was doing reverse grip preacher curls with curl bar and damn by bis were dying at the peak.
Did lightweight tris as well since apparently my tennis elbow is back in my right one (entire right arm is trying to give up & I'm only 31), but focused on squeezing the muscle at the end of pull-downs, and that was killer.
Haven't been able to do a real arm day in a couple of weeks, so it was nice to do. Shoulders/Traps on the docket for today

Odd your wrists are giving you trouble. When you're doing your reverse grip curls are you letting your wrists hang at the top of the motion? Try to keep the tops of your hands inline with your forearms. That should relieve the stress to an extent. Shitty you have all of those injuries, hoping I won't be in the same boat when I get there haha.

[chassis]

Cold and rainy here, so back into the pool.

Did 0.8 miles and it felt good. Then a long soak in the spa and a quick hot shower on someone else's nickel. Life is good.

[ramman434]

Originally Posted by JP10

Odd your wrists are giving you trouble. When you're doing your reverse grip curls are you letting your wrists hang at the top of the motion? Try to keep the tops of your hands inline with your forearms. That should relieve the stress to an extent. Shitty you have all of those injuries, hoping I won't be in the same boat when I get there haha.

The wrists have been hurting off/on for months now. I've started using a wrap, which I haven't had to do in about 4 years. No, I've still got form when doing the reverse curl and keeping things in line. I just am having to keep the weight way down so that I'm not feeling the pain and/or making it worse.

Part of getting older, man. I've got sports injuries in the knees/ankles and should from rugby. It'll getcha lol

I'm 31, but know I could still beat my 25yr old ass no problem. I was always in good shape, but feel in better shape now, despite everything.

[JP10]

I hear ya, I try to be a deligent as possible when listening to my body. Any sign of potential injury I'll usually change path to avoid. Currently both of my knees seem to be giving me some issue. Almost as if I am overextending them, which I could see to an extent. I do at least 30 mins of cardio a day. And bulk of my cardio puts excess pressure on my knees, running/incline treadmill/stairmaster. As of now I have switched my regimen up to include cycling (static). Actually enjoying it a solid bit, feels nice in the hips and knees couldn't be happier.

Lifted back on friday, and managed to get into the gym Saturday for shoulders. Although upon arriving at the gym I realized I was in no condition to be there haha (too hungover - not proud of it but it is what it is). Managed to push through a 75min workout, but felt like death afterwards - most likely dehydrated. Took Sunday off to rest as my body is getting beat down like I mentioned above. Was back in there this morning for chest day, good day overall, did a strict DB only workout. Lot of stretching an full range of motion movements, felt great!

[floridaorange]

Just returned from Siesta Key, had an awesome vacation there, no gym, just pullups and some light calisthenics, managed to gain 1 pound, so I'm happy at 201 lbs at the moment. Can't wait to tear the gym up tomorrow.

[1MOREMOD]

Decided getting back to heavier lifting and getting after proper intake again and dumb inslee may be shutting us down tonight.

[ramman434]

Weighed in Fri morning at 202.2, had a good shoulder/trap day, but no usual cardio after. Talked the wife into a run to the beach on Sat morning.
Then ate/drank terribly tasty amounts of bad things Sat night and ate like s*** yesterday without exercise. Weighed a healthy 209.4 lol

I'll be down about 10lb. by the end of the week, it's just my normal cycle. I'm contemplating starting to bulk again though. Get back to a standard 210-215 with <10% body fat like I was a couple of years ago. I'm just feeling lazy and don't want to make the effort to get there lol. We'll see what happens.

Today is universal chest day, so I'll have to go secure my bench

[JP10]

Tweaked my upper back yesterday doing heavy straight bar curls, has never happened in the past. Was hoping a good nights rest would help, but woke up very tight. Ended up using today for cardio, abs, and a lot of stretching. Seemed to help to an extent but still very tight. Hopefully tomorrow will be better.

Ordered some protein this morning as I have been out for a few weeks now. MyProtein has some good deals going, 40% off protein and free shipping. Got 100 serving for $40, so pretty pumped about that. I always try to buy for under $0.50/serving. That way protein only costs at most $1 per day. I know I'm a cheap ass, just deal with it haha.