Take care of yourself

Re: Take care of yourself (LiveSTRONG)

I started a thread on this earlier, but maybe this is a better place for it.

Anybody have any tips for IT band pain? I've been doing stretches and I now wear a knee brace, but I haven't been able to run pain-free for months.

 

Re: Take care of yourself (LiveSTRONG)

Get a foam roller.

 

Re: Take care of yourself (LiveSTRONG)

IT band issues are the bane of many runners. The lateral gutter of teh knee underneath the band can develop fibrous bands that impede healing.

IT band inflammation can last for months and it's important to find out what mechanical issue exists with your gait that caused it in the first place.Sometimes, a physical therapist can help with the diagnosis and a short course of therapy can help in treatment if you've exhausted aggressive stretching, icing, anti-inflammatories and friction rubbing (the roller is a good idea).

Finally, there are some surgical options available as a last resort if all else fails.

 

Re: Take care of yourself (LiveSTRONG)

Had my best day on the bench, ever, this morning.

Not going to post my weights/reps, because they aren't that great per se. But for me, they were PRs. I didn't max. But I did multiple reps at weights that just six months ago I would never have dreamed of even attempting.

I wish I could pinpoint the factors that determine my workout mood/energy level. I'm sure sleep, general rest and prior nutrition are in the mix. But I go weeks where I just don't "feel it," then I have days like today, where I got after it for three hours and was still strong at the end.

I'm looking forward to returning to my pre-workout supplement regimen (I'm lifting "cold turkey" for about a month running right now).

That also makes my PRs cool. Did them on a bottle of chocolate milk. No creatine. No arginine. No test boosters. No "mood" shit or extra caffeine.

I'm psyched.

 

Re: Take care of yourself (LiveSTRONG)

WTF do you do for three hours?

Congrats on the PRs. You must have been thinking about the future of the Bears. That'll put ya in a mood to tear shit up.

 

Re: Take care of yourself (LiveSTRONG)

Its more like 1 1/2, 2 hours of actual lifting. The rest is bullshitting. Lots of people home for Christmas.

In case you were asking in seriousness:

Flat bench - 5 sets
Incline DB press - 4 sets
Decline DB press - 3 sets
Flat bench cable flye - 3 sets
Incline "torture chamber" DB press - 3 sets (attach handcuffs to two cables, flye style, and press DBs while also pulling against resistance from universal)
Cable crossovers - 3 sets
Flat bench DB press (drop sets) - 3 sets
Weighted push-ups - 3 sets

I black out when I think about the future of the Bears.

 

Re: Take care of yourself (LiveSTRONG)

How long between sets? I'm not sure how this started, but I try to lift as fast as possible. I rarely take more than 30-40 seconds between sets. I guess I figure it's additional cardio that way. I do 6-7 different exercises and normally do between 36-44 sets in about 40-45 minutes.

 

Re: Take care of yourself (LiveSTRONG)

I wish I did it that way, I should do it that way, and I'm sure that your way is the superior way -- not only in terms of the added cardio benefit, but for total muscle exhaustion.

Its not that I'm lazy. I'm just habituated to my style of working out. I usually wait 2-3 minutes between sets, and sometimes it is much, much longer.

I've been known to split workouts in half, with an hour of open gym basketball in the middle. I can also be easily distracted by girls.

Occasionally, I'll cut it down to a 1-minute rest (still probably excessive; if you're going for a quick, intense workout that leads to total muscle exhaustion, 45 seconds will do) and bang something out in just under an hour. Usually my squats-cleans-DB snatches-box jumps-clean*and*press workout.

Ultimately, I like the illusion of strength that comes with the prolonged rest between sets/exercises.

That's why I like creatine/argnine (NO2 enhancers). They provide the sensation of instant recovery.

 

Re: Take care of yourself (LiveSTRONG)

I can understand. I'm pretty focused when I get into the gym. I don't like people bothering me, and I'm pretty sure I give off that vibe. It also helps that I do a lot of workouts in the middle of the night, so no one's there to bother me. Now that I think about it, those "super sets" come from a former boxer I used to work out with. Plus, that style of doing things corresponds to my natural impatience. I suppose I could build more strength if I waited longer between sets because I could lift more. But bulking up was never my problem. So, the way I do it now helps me keep my strength, but also helps me keep my weight down.

I've never taken any kind of supplement or energy drink. I'm kind of scared of them in a way. I guess that sounds stupid. I also tend to do the things the hardest way possible, so there's that. I suppose there are some supplements that would make it so I wasn't so freaking sore for the 23 hours a day I'm not working out, but I have to admit I kind of like that. Constant reminder I'm not fucking around. Keeps me motivated.

 

Re: Take care of yourself (LiveSTRONG)

The rests I take between sets depends on what I'm trying to do in my workout. With the main big lifts, on strength days I'll take 2-3 minutes between sets so I can give each set a maximum effort. With assistance work, I try to keep it to a minute or so.
When I'm doing conditioning circuits, I try to go from one thing to the next as quickly as possible.

 

Re: Take care of yourself (LiveSTRONG)

On the rare occasions I take extra time (usually from someone talking to me), I go out of my way to overdo it on the next set. If I took lots of time between sets, I'd likely seriously hurt myself.

 

Re: Take care of yourself (LiveSTRONG)

FWIW, I need to work out faster to shed some pounds. I don't run anymore (shin splints). I could stand to get leaner.

You guys are hard core.

Before attempting a max on core lifts, I wait at least five minutes. Not "by rule". I just have to psych myself up.

One of my great regrets in life was being such a sack of shit in my 20s. If I had the same weight room work ethic then as I do now, I'd be a beast.

And if Kyle Orton were still my quarterback, the Bears would be 6-8.