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2024 Off-Season Getting/Staying In Shape Motivation Thread

raisins said:
The main thing for me in a public gym is to remove any ego. I am there only for my health. I've learned as a middle aged guy that it is best to make the lightweights look heavy. That is lift with perfect form but don't go to absolute failure but instead stop once the next rep will be one with less than ideal form. Also, now, instead of trying to add weight, I try to add reps and sets. I do not consider adding additional weight until I can do 4 sets of 12 reps with a weight.

I struggled with front shoulder/bicep tendinitis related to bench press for years. This was partly due to not always setting up and retracting my shoulder blades correctly. However, the most underrated chest exercise, I believe is the decline bench press. Gym bro science has it wrong. The decline bench uses more of your chest than any other bench variation and actually hits your upper pecs better than flat bench (the angle of the decline stretches every fiber in your pec). Lastly, the geometry actually pulls the humerus head slightly out of the socket to avoid impingement. It was Dorian Yates main chest movement (6 times Mr. Olympia) because it did not hurt his shoulders and so he could do it all the time without injury.

For a squat movement, sometimes I'll just hold a 30 lbs weight like a goblet and just 5 or 6 sets to near failure. You will get muscle growth without compressing your back with all that weight doing traditional squats.
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Funny you mention that, I was at the gym watching the young bucks struggle with too much weight tonight. Also would add if you’re looking for a great squat tool the belt squat machine is amazing!
 
Bigterp said:
Funny you mention that, I was at the gym watching the young bucks struggle with too much weight tonight. Also would add if you’re looking for a great squat tool the belt squat machine is amazing!
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I wish I would've started back then, but, knowing me, I would have done something dumb and tore an ACL or a rotator cuff.
 
raisins said:
push-pull-legs? if so, once or twice a week?
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I’m going 5 days a week & hitting a pair of opposing groups mon/tues then Wednesday is midweek recovery workout back to big muscle groups Thursday /Friday & Saturday is a cardio/recovery Sunday is gym rest but lots of meal prep for the week. This is all fairly recent for me about 3 weeks in
 
No gym in the last two days. I split wood Thursday and yesterday I took the afternoon off. Right now I'm digesting breakfast, having some coffee/water and getting ready for a nice long body beat down.
Then I may take a stroll through the woods.
 
Kicked off the week with 4.5 today. Getting some shin( possibly early shin splint) pain so that's annoying, but rolling out muscles and trying to run on grass as much as possible. I need to stretch etc more as well, and may drop off mileage for a week or so, thinking I didn't follow my own advice and ramped up too quickly. No excuses, just including for honesty/transparency and to keep me focus on the long term goal/trying to not get injured.
 
Saturday was spent pulling presets at my buddy's farm. I climbed 6 trees and pulled stands and sticks. :)

Sunday was 5 rounds of eliptical for 4 minutes at 60% resistance and 7 reps of that barbarian KB deal, high pull, squat, curl, thruster with 50# kb.

Yesterday was 6.5 miles in the mountains pulling cams.
 
BTaylor said:
Saturday was spent pulling presets at my buddy's farm. I climbed 6 trees and pulled stands and sticks. :)

Sunday was 5 rounds of eliptical for 4 minutes at 60% resistance and 7 reps of that barbarian KB deal, high pull, squat, curl, thruster with 50# kb.

Yesterday was 6.5 miles in the mountains pulling cams.
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Man you need to get outside and get some fresh air. How about some cardio? :)
 
Swampwalker said:
Man you need to get outside and get some fresh air. How about some cardio? :)
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Pre-season workouts will set the bar for game time performance. If you want to be at your best, from now until September is the time to put in the work.

Funny you mentioned cardio, yesterday was 5 rounds of 4 minute intervals on the rower, eliptical and stair monster. Short and sweet but totally gassed at the end.
 
At target wieght for a few days and feel like I'm going to lose another 5 pounds easy which is fine. Curious how long I'll be getting 50+ zone minutes from work... haha. I got 100 on Saturday. Might need to either start doing cardio or slow down a little
 
Yesterday was 9 miles

Warm up, 2x1m, 2x800m, 4x400m, cool down

according to strava I PR'd my mile time at a 6:29/m pace and PR'd my 400m at a 4:58/m pace
I honestly find that 400 hard to believe but hey if the GPS says it I'll take it

This morning was 3 miles at 7:42 avg pace and a strength routine
 
GreginPA said:
Yesterday was 9 miles

Warm up, 2x1m, 2x800m, 4x400m, cool down

according to strava I PR'd my mile time at a 6:29/m pace and PR'd my 400m at a 4:58/m pace
I honestly find that 400 hard to believe but hey if the GPS says it I'll take it

This morning was 3 miles at 7:42 avg pace and a strength routine
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Killin it!!
 
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