B the beast U wanna C (Fitness Thread)

[civic flint]

29 km!? damn bro u crazy

[umbral shale]

i was running b4 june my watch was just busted at the time so i didnt strava for like 5 months

[civic flint]

oh dang, noted

[umbral shale]

zzz

[umbral shale]

felt like i especially couldnt see today

[zealous oracle]

ur going blind like???

[umbral shale]

could be

[zealous oracle]

bloody ell

[low owl]

100 sit ups a day keeps the core to stay grahh

[atomic aspen]

I love hiking

[umbral shale]

me2

[zealous oracle]

whats up BEASTS
ive been having some knee issues lately n wanted to see wht ppl do abt tht, so pleez give me ur epic knee hacks
bg: ive dislocated this knee twice, so its always been a little loose, p sure its like this bc its stretched bc ive been using it more but i need 2 take me knee health seriouslyyyy
thank u 😄

[primal lotus]

@fast kelp is good with this kind of stuff

[umbral shale]

physical therapy

[fast kelp]

I can help with that

I will give you a proper reply when i am home @zealous oracle

[zealous oracle]

been there done that. ye idk they give me squats, standing on one leg and ankle extensions w resistance bands. its fine enough but was jw if ppl got any real sauce ygm

[fast kelp]

@zealous oracle whats your nutrition like

• Highly recommend you get some top notch nutrition to help with recovery keep good proteins in your diet, whole foods ideally

• Good supplements - glucosamine & chondroitin (usually come together) magnesium b12 and iron

• Also going for a shoe fitting at a running shop can do absolute wonders i highly recommend it

• When you get pain manage symptoms with RICE - rest ice compression elevation, 20ish minutes at a time, and try to get a good amount of walking in on flat stable surfaces with good shoes, too much resting can be detrimental

• Also a personal question but extra bodyweight on the joint can wreak havok if youve had past inguries so depending on build thats worth considering, but its obviously a whole trial within itself

• Aside from that try to avoid jarring it (running on hard surfaces jumping around) avoid sports with sudden direction change imposing rotation on the joint (football and tennis are the worse for this)

I would prioritise these points as 1/2, 4, 3, 6, 5

[umbral shale]

sound

ill add on something that works for me for transient knee soreness, which i get quite often due to the impacts of downhill running

moving my knee opposite direction while recovering from running motion

knee extension

since running / walking activities are so flexion heavy

[civic flint]

the part with the ice probably would suck more because the muscle/ligaments get smaller and weaker with applying that, there are data and recent studies around that

and also, i'd like to suggest mobility exercises that would address the cause of your knee injury, because most of the time, the injury doesn't come from the knee but lack of mobility or stability in the ankle/hip joints

[umbral shale]

i dont think there is persuasive evidence that using ice as a part of recovery therapy for inflammation is a bad thing, especially since its used in practice all across sports medicine in basically every discipline

add in the replicability issue that affects sports science (sciences in general) and we shoudlnt really key too much into what any study really says over what seems to work

[civic flint]

https://youtube.com/shorts/K-WxLA2X0QU?si=QVRgm2xvjyz1w5TN here's the vid, more research about in on the net

[umbral shale]

yeah again, not persuasive

what if i show you a video that says ice is great? are we at an impasse?

[civic flint]

https://drmirkin.com/fitness/why-ice-delays-recovery.html

[umbral shale]

i dont think you understand what im saying

i dont care lol

[civic flint]

https://youtu.be/KGGUnLvVZKI?si=Qan2_Q6-OEQwCTPz

[umbral shale]

what countless trained professionals recommend in the day to day because of lived experience? what some guy says on the internet?

[lavish dew]

we have huge access to all sorts of information/studies nowadays, it's important to always question every piece of it that comes our way, at least in this specific case it's better to just do what work's best for you/your body imo

(also hi y'all I've been lurking on this thread for a while now I'm a bit shy lol)

[civic flint]

couldn't agree more

[umbral shale]

seeing some new information and trying something out to see if it works is a good approach, and if it does work for you - great

at this point im skeptical to make any hard conclusion on any study just bc these people generally cant even replicate their own experiments

not good

anyways i dont really ice my shit either im too lazy and its cold

[fast kelp]

Cold temperatures compress - reduces inflammation, inflammation is an issue therefore reduce it, if Olympic athletes, footballers etc, the people with the most money and support behind them ice bath and cold compress to reduce inflammation, then as far as im concerned its game compared to some chud on the internet

[civic flint]

i mean it's hard to pinpoint something at all from the science/sports community, but some do show results and user case studies (like the channel i've shown a lot on this thread), and it helps, but ofc, always with a pinch of salt, bcs we all different, and sometimes the issue itself probably it's not what you think, but something else entirely as well (in that case, yeah, contact a professional)

[civic flint]

i mean yeah in those cases it can and it will work

[fast kelp]

And hell when i used to box there was nothing like a cold compress for a split eyebrow, and after rugby no cold bath was a death sentence for the next day

[umbral shale]

the whole problem is studies, because conducting quality studies with rigor is difficult in the first place, and those studies that are done correctly are even harder to get more examples of them being done repeatedly, which is required for the science to be worth shit

and so some discpiplines of science quite literally have a crisis

[fast kelp]

Exactly - hence my advice to use it for reducing any inflammation and localised pain that may occur as a reactive measure

[umbral shale]

and turns out most of the time in things like ....sports science, human psychology

they are finding these studies in the past we put a lot of faith in because they were done with a high quality

are not even repeatable

throwing all sorts of things into question

(shouldnt have had that much faith put in them in the first place)

hard sciences like chemistry dont have this problem because there is low subjectivity

[fast kelp]

Its a problem in the physics community too i spend so much time getting fucked around by shitty papers and single study conclusions, hence why a source enquiry is a literal requirement for a science paper to even leave the ground

[umbral shale]

yeah id imagine that is common in physics since so much of the research applies to really miniscule or theoretical ideas

[fast kelp]

Yeah exactly, and ones dudes thought quoted by a bunch of other people do not a certainty make

[civic flint]

oh and the necessary cuts to take the blood out of the concussion

[primal lotus]

how to die 101

[fast kelp]

Cutting doesnt lessen intracranial pressure under the vast majority of circumstances, hence not helping with a concussion, it does help to reduce localised swelling and long term weakness in the tissue, fluid and scar tissue build up

[umbral shale]

death cures concussion

[primal lotus]

so true

[lavish dew]

facts

[primal lotus]

didn’t think of that

[fast kelp]

Nah bro leeches trust me

Havnt looked back since i started draining the bad humors before my gym sessions

Feel a bit light headed but im sure its not related

[civic flint]

in the exercise/science community, the only ones that we probably might take more into consideration, are the supplements/nutrition ones tho, but other than that, the ones they do with exercise methods and all of that stuff (like lenghtned partials, all of that crap), are just meh

[umbral shale]

I just listen to high performers (athletes and coaches) and take bits and pieces i can apply

Acknowledging some of it doesn't apply to me because I'm certainly not elite

[civic flint]

same with trained athletes in bodybuilding/powerlifting, specifically training methods, splits, etc

[umbral shale]

yes

about two weeks out from the big day

[civic flint]

what do u think of boxing? wouldn't mind trying one day tho

[fast kelp]

Not worth it

Brains are delicate

Its fun

[umbral shale]

best to avoid getting hit in the head in any case

[fast kelp]

But ultimately not worth the tax it takes on you

I boxed for 10 years and played rugby for 13, both at a high level, im going to suffer for both of those when i get older and no matter what i achieved i regret it and the toll it will likely take on my future

[umbral shale]

you seem alright, had the sense to not make a career out of it at any rate

so not continuing the damage

[fast kelp]

There are plenty of more useful and just as fun martial arts which dont involve cumulative TBI's

Honestly the most fun i ever had is judo

Especially if youve got a good bit of raw strength judo is insanely good

[civic flint]

didnt mean to make years on end, just try xD, but thx

[fast kelp]

Takes 1 second to take a shitty hit that affects the rest of your life

[umbral shale]

true of anything but its about probability

[fast kelp]

You can train your body, in most circumstances repair it and adapt it, your brain in most cases doesnt have that luxury

[umbral shale]

id imagine magnitudes higher chance in sports like boxing than say...trail running 🙂

[fast kelp]

Exactly

Like getting shot might not kill me, but im certainly not gonna give it a go

[umbral shale]

it seems the more time goes on re: blows to the head theyre showing what we even consider repeated 'minor' blows to the head can fuck people up pretty bad

like its just gonna get worse

our understanding of the impacts

[fast kelp]

Yeah, especially repeated injuries

[umbral shale]

what was it i saw the other day, theyre starting to show some brain damage in soccer players from repeatedly hitting the ball with their head

[fast kelp]

When i was playing rugby and boxing you didnt even take time off for a concussion, and you wouldnt even leave the pitch with a minor one

[umbral shale]

like not even as an injury thing

[fast kelp]

Now they wont let you even train for 2-3 weeks with a minor concussion

[umbral shale]

at least its getting better

the regulation around it

depends on the sport but yeah

hockey still pretty fucked lol

somehow kris letang still playing in the nhl despite having two concussion induced strokes - one major

[fast kelp]

Yeah thats fucked

[civic flint]

and Mike Tyson still boxing

[umbral shale]

ig he wants to play but like dawg you got a family

[zealous oracle]

sry didnt get back to u sooner, appreciate the effort!
my nutritions dece, get around 60-80g of protein a day, working on getting to 113g. i eat healthy, but ik i could be getting more calcium n iron in my diet 😣 but working on it!
ill look into getting glucosamine and chondroitin.
re: bodyweight, thts not rlly an issue to me tbf, my bone condition is a big factor though in the strain im putting on my body. so not much i can rlly do abt tht but like build strength and implement advice :)!
thanks for all this, i rlly appreciate the direction

[umbral shale]

Good effort today

[umbral shale]

pretty sure this is half marathon PR

[primal lotus]

Hell yeah!!

[umbral shale]

i threw up a bit and had to shit out there

wild morning

[civic flint]

that's sum David Goggins shit dayum

[zealous oracle]

the influencers never show that smh

[shadow belfry]

It's 2 hot 2 plank

I keep sliding on my mat

[zealous oracle]

get that on a tshirt

[primal lotus]

could have two meanings

[atomic aspen]

Trying to embrace some hilly runs weekly

[sharp oak]

Crazy gym snack lately is putting Splenda in higher protein yogurt bc it tastes like nothing

💀

[civic flint]

this?

i mean the protein powder already has sweetners/flavor but ok

[atomic aspen]

So many stoplights today. Does resting at stoplights affect developing endurance significantly?

[umbral shale]

Not so much you should worry about it

[split arch]

Absolutely sweating it in 149°c (or atleast its what it says on the digital metre)

I did a massive shoulder and abs workout beforehand
I didnt record my stat's for my core workouts since some of the changes I couldn't find in the search history so I commented to my pt after the record progress

[civic flint]

never heard of Pallof press tho

[umbral shale]

One more tomorrow before the race on Saturday

[civic flint]

Good luck!!

[umbral shale]

thanks im gonna need it

[atomic aspen]

anxiously waiting to hear how that race went

[primal lotus]

how did it go?

[civic flint]

me anxious too

[zealous oracle]

holy shit 17 hours??????!

congrats thats mental

[umbral shale]

It was funnnn

[primal lotus]

Hell yeah @umbral shale !!!

[sharp oak]

I don't put in powder I just get yogurt that is higher in protein then fruit and stuff

I just sprinkle two packets of it on top BC the yogurt kinda tastes weird

[sharp oak]

What app is this? Idk if I should log my exercises while eating in a calorie deficit

[sharp oak]

DAMN

[civic flint]

ye, protein yogurts are lowkey weird in taste & texture

[civic flint]

at this point i just use a goofy ahh notebook, much better

you should always log tho, leave notes, register your progress, and write what you should do in the long term (get better at this or that, deload, etc), always good to look back and where you are now, or where you want to be at whatever you do in the gym or even outside. (ngl, wish i did that when i started, i just freestyled xD)

[sharp oak]

I should log my exercises I'm just like UGHHH I don't feel like figuring out how many calories I burned in each exercise I do lol

[civic flint]

oh not that way jeez! just logs like (deadlift, 140kg, 2 sets, 8/12 reps)

the tracking calories thing is usually outside of the gym, of course you will make an estimate of what you burned with the cardio/steps/etc

[primal lotus]

got a good pump today

[sharp oak]

Oh I do that already lol

[atomic aspen]

went to physical therapy today 🔥 🔥 🔥 and it’s paid for by my insurance 😊

my knee is about to become so pain free

[fast kelp]

Fuck yeahhhh

[civic flint]

Still didn't go to the doctor yet, but i probably have a paraumbilical hernia (and most probably, i need surgery for this one )

[sharp oak]

YAHOOO!!!!

I also have problems with my knee. Sucks ...

Exercise helps a lot but they still get sore if I'm standing for too long :(

[sharp oak]

NOOO

That sounds horribly painful

[civic flint]

At the moment had a wee bit of pain /swoleness in the area, but applied stability exercises / medication(some kind of ointment) and got a little better, but yeah, forget exercises that apply abdominal pressure or any ab exercise at all for a while.

[civic flint]

in my case its usually my calfs too

[split arch]

Had a 4 hour shoulder and back day last night
Absolutely cooked my arms

[primal lotus]

making good progress

[umbral shale]

nice work jess!!!

[split arch]

Still on a cutt
I fasted all day and part of the night yesterday
Absolutely killed me

[umbral shale]

Chasing prs...

[sharp oak]

3 months in gym back progress 🔥🔥 My bf is playing persona in bg. Censoring just cuz I'm not wearing a shirt but you can't see anything

Would send other pics but I make the dumbest fucking faces when I flex 😭

[sharp oak]

I am very happy with my progress for 3 months :) in working on getting my squat form like. Normal

Think it's a hip flexor thing

[primal lotus]

DAMN ros you’re looking amazing

[sharp oak]

Thank you duyak 🫡🫡🫡

[sharp oak]

I see the pain in your eyes fasting is hard...

[atomic aspen]

Hey beasts

[split arch]

Brah it is fucking cooked like i have only been eating 1-2 meals no snacks and constantly burning

[civic flint]

That's some turtle shell dayum 🐢 🥷

Proud

[sharp oak]

I feel like I can survive this I have fasted before and it brings a certain mental clarity...

Maybe not when working out and lifting tho LMAO I hope the meals you eat are BIG

Ive been having a pretty low appetite lately blaming my ADHD meds ...

[sharp oak]

😼😼thank u guys

[sharp oak]

Damn !!!!!

[civic flint]

in my case that didnt happen when i was a kiddo, had dangerously high heart rates, stopped using them ever since

[umbral shale]

[primal lotus]

[split arch]

Ive upped to 113kg after my cut and still looking shredded

[sharp oak]

Good call unfortunately the side effects are too much for some people

[atomic aspen]

Back on it

[shadow belfry]

Da weights are paying off

I've still been mostly sticking to dumbell exercises at home for a full body workout. Being back in the office I wanna make use of the gym more, been going to a strength circuit class there once a week but I'd like to fit in more solo time on some machines.

[fast kelp]

Fuckkkkk yeah brother

[split arch]

Still off my cutt and im down to 108kg, However im getting more definition and loving the progression atm.

[split arch]

Finally down to 104kg. I quit having snacks and sodas, energy drinks and just eating more clean. Makes a massive difference after a month

[gloomy ravine]

Proud of you bro!!!

[split arch]

Thanks bro

[umbral shale]

Good day out

[umbral shale]

Training seasons begun

Run rabbit run 100 in September:)

[civic flint]

100 miles?

[umbral shale]

Yeah!!! First attempt

[civic flint]

I wish you the best of luck!

[umbral shale]

Thanks I'll need it!!

🥵

[civic flint]

you guys have knees and heels of titanium jeez

[shadow belfry]

meanwhile I strained my ankle mopping yesterday

[umbral shale]

Eccentric heel raises and pillow balancing for steel ankles

[umbral shale]

https://images.squarespace-cdn.com/content/v1/5f20aac5c820d04ebe70185f/1600874355214-EH0TFJAGEH9LI4GMJVZ5/ke17ZwdGBToddI8pDm48kMh3mVmBaCAeGwqCLG3iONRZw-zPPgdn4jUwVcJE1ZvWQUxwkmyExglNqGp0IvTJZamWLI2zvYWH8K3-s_4yszcp2ryTI0HqTOaaUohrI8PITeQtWPcxF65ANawkK25DREOmFck9peR6QL8AnpRiPJE/EccentricHeelRaise.png?format=1000w

pillow balance is standing on pillow for 30 sec on one leg with your eyes closed

(hard to do)

i would start with balancing on one leg and then one leg eyes closed then introduce the pillow

not speaking to your injury ofc, but when your ankle is relatively healthy lol

i do these basically every day and i have never had ankle issue again after messing it up some years ago

[shadow belfry]

It was minor enough thankfully, was able to get back to my usual routine today. Would definitely be worth doing more strengthening though, I've had two close calls with foot/ankle injuries in judo already.

Speaking of I need to start doing more targeted exercises to improve my body strength for judo. I've dropped to 68kg so have another 4kg I can add on to stay in my weight class.

I've just been doing my usual home workout routine and running more for cardio, gotta start making use of the gym more.

[umbral shale]

deffo!

so you can throw the worlds biggest man

[shadow belfry]

I'd be happy to just be able to throw some of the teenagers in my class

Some of those guys are over 6'2 and have 15-20 kilos on me

[umbral shale]

lol

yeah that would be its own sort of accomplishment they sound huge

you're not a tiny fella yourself but by comparison

[cobalt grotto]

I dont wanna go to the gym….

But i haffta

[split arch]

Did chest and arms

[shadow belfry]

Getting back to running to improve the cardio. Did a continuous 10 mins and two 4 mins running with walking between.

There's another park nearby that's a near exact 5km loop that I'm gonna build towards