WFH Superthread

Patsy167 wrote: »

How is everyone's WFH experience going?
?

For my lower body - I took the genesis of this article https://www.t-nation.com/workouts/no-weights-big-wheels
Normally I like Paul Carter but I feel that after 300 (per leg) walking lunges any other work on quads etc...is just wasted volume

so I set it up like this - twice a week Tues/ Fri

mobility

calf raises - BW x 10 reps, then 2 sets to failure 5 sec hold at top and bottom.

seated leg curl - work up to 2 red bands (wrapped around table leg) then 3 sets to 15 - slow and squeeze each rep at top and 10 sec hold on rep 15. Mind muscle connection v important here or (imo) it's a wasted exercise.

walking Lunges - as per article. 325 per leg this week .

Glute bridges - 2 sets to fail with 5 sec hold at top for each rep.


This is going well and I plan to run with this and the progressions in the article for the 6 weeks of the lockdown or till gym reopen.
I wasn't never into walking lunges much so this is the challenge and the progression I'm aiming for .

Also do upper body twice a week but this isn't going as well , getting the work done but last lockdown I used playground and park but weather been sh1t and it's dark now in morning.
usually do a complete run of the upper body part with bands/push ups
- selection of band 1 orange, 2 red , 1 green , 1 med ball and create something that way. finish with abs like hollow holds.

cos of weather I've been confined to the kitchen on upper body day which limits me a bit.

Also did some sea swimming and walking this week.
I'll be working in the conditioning aspect from "never gymless" (ross training) from this week that I mentioned earlier in the thread.

I think it's important not to get disheartened if things aren't working and remember this is mostly new and awkward and will take time to feel about and get something that you are happy with.

paw patrol wrote: »

seated leg curl - work up to 2 red bands (wrapped around table leg) then 3 sets to 15

When I tried this, the band just slides up my leg at the top.

Cill94 wrote: »

I’ve found you can stop that if you lower the height of the band and/or elevate whatever you’re sitting on using pillows or something.

I just had it on my instep and had my toes pointed down. It didn't happen on every rep but a couple of times a set and just got annoying.

Cill94 wrote: »

Personally find around the back of the heel easiest but I mostly just do glute ham raises instead now as I can’t be arsed with all the set-up of the band!

That's for hamstring curls, no?

I meant for leg extensions. I've targeted the quads other ways but just found it annoying with the bands.

paw patrol wrote: »

sorry I meant ham string curls seated.
I lean my torso forward , grip seat of the chair with my hands too.

As Cill says - band close to ankle seems to work for me

Ah ok. Yeah, hamstring curls are less annoying alright.

Alf Veedersane wrote: »

Ah ok. Yeah, hamstring curls are less annoying alright.

yeah for sure, I can't get the leg ext to work in a similar fashion - like you it climbs up my leg.


so previously i did high rep squats and this time lunges.

bluewolf wrote: »

I go cracked when there's no centre knurling on the bar for squats

I go even more cracked when there is no centre knurling on the bar I don't have.

Mr. CooL ICE wrote: »

Out of curiosity, why?

I used a bar without centre knurling a while back and thought it would wreck my head, but I don't think it made much of a difference. That part doesn't really sit on my back.

Plays on your mind more than anything else...until you get to a certain point where the risk of it moving a little on your back.

bluewolf wrote: »

despite the bracing and it sitting on whatever those shoulder shelves are, it slides on my back
i wear the slippy wicking fitness tops which doesnt help

If you're not wearing an A7 bar grip shirt, do you even lift?

Patsy167 wrote: »

I think a lot of the points raised in the below article were becoming very common in Irish commercial gyms.

The temporary closure of gyms may allow people to re-evaluate why they are using the gym.

"Body dysmorphia in some young, muscular men is causing them to see themselves as small, leading to depression and steroid abuse, an expert has said."

https://www.bbc.co.uk/news/uk-wales-54733684

It's a good point and something that has been commented on about gyms closing. If your mental health is very dependent on the gym, then that's a problem.

Exercise and, by extension, access to a gym is obviously a positive thing.

However, the reasons people go can be positive and negative.

Many years ago now, I posted here about experience with an eating disorder and through the CBT process, there was an examination of the reasons behind going to the gym, ie was it merely painting over the cracks or was it a force for good. It transpired it was the latter but I can see how it could be a negative in some circumstances.

I low bar squat and although the knurling isnt exactly gripping the bar in place, I do find it helps mentally. I also find it very useful when centring myself on the bar.

Alf Veedersane wrote: »

I regret finding my ab wheel.

All kinds of DOMS

I’ve been looking for mine recently. Think I’ll leave it lost

Alf Veedersane wrote: »

10/10 recommend not looking for it

Looking for what?