FIT.Y.E.R.O. (Meathead, wellness, fitness, diet, exercise) Thread

[pretzel__logic]

- There is little need to directly train your traps if you deadlift/row regularly. I have struggled with tension headaches/migraines for years and any direct trap training (and a lot of shoulder work) sets those off in a bad way. I power through, but that's never gotten better for me. My traps stay overdeveloped even as a washed up powerlifter, though. Of course, if you love shruggin', knock yourself out, but even barbell RDL or heavy DB RDL is going to get you plenty of trap action while working your posterior chain.

That said, if you want an interesting shrug variant, try these MFs: sweatt shrugs

- supps: prenatal complex (since husband and I are on the clock to pop out a kid), fish oil, magnesium, probiotic, coQ10. And glucosamine chondroitin, which I ran out of like a month ago and forgot to reorder til just now. That and fish oil have made the biggest difference in how my joints feel day to day. Maybe that's placebo, but I do notice a difference when I take them. This is pure anecdata, but I started coQ10 when I was prescribed ADHD meds and my blood pressure started trending high(ish) for the first time in my life. Adding coq10 solved that lickety split and BP stays low 120s/mid-70s (unless I get sick, and then the BP reading is a good indicator I'm actually sick and not just run down).

I have taken creatine in the past and I have no reason to refute what Bonz and others have said about it. I just don't use it, or I haven't in ~5 years or so. Probably should but I haven't noticed any difference not using it. No preworkouts/protein powders at this point either. I like the prime energy drinks if I'm dragging, but otherwise I just roll in and start working with no extra stims.

 

[Mossip]

BUT to be fair, I found the same number of sites saying that both back and shoulders are correct.

I’ve always just liked doing them on pull day, because it is a pulling movement, and it also hits my grip/forearms to compliment any curls I do that day for biceps.

I guess what you’re saying is more correct from a physiological standpoint since they are basically shoulder stabilizing for both lateral and vertical movement.

I’m doing my shrugs on back day still, but thanks for the info to consider.

 

[Hank Camacho]

Where do you Jiu-Jitsu?

The gym near my house.

 

[CSC81]

I actually have previously used and like CoQ10 also, may add it back in. Was just trying to simplify some time ago, and it happened to be one of the ones that got cut. Shit is expensive AF, that’s for sure.

 

[pretzel__logic]

I actually have previously used and like CoQ10 also, may add it back in. Was just trying to simplify some time ago, and it happened to be one of the ones that got cut. Shit is expensive AF, that’s for sure.

Because I'm a child, this brand is my favorite: Qunol gummy coq10

 

[LineSkiCat14]

30 degrees out when I woke up today, couldn't bring myself to do the coldest shower setting after 30min in the sauna. Plus, someone put a shit ton of peppermint oil on the stones so it gives of this icy-hot affect where the peppermint seems to keep you weirdly cool.

That's the next thing to get for those with Saunas, some scented oils. The peppermint in the sauna is nice. Definitely has a Vicks-vapo rub affect. Makes your eyes water for the first few minutes haha.

 

[roguemocha]

-Has anyone tried the class pass app? Gal next door just told me about it. Pretty cool if you don’t want to go to the same gym all the time and enjoy switching it up.

Two weeks free before having to sign up and I didn’t even give them CC info to get the free classes. Honestly I’ll probably just use it for extra, free yoga the next two weeks and then cancel.

-I too would beat the living daylights out of my 20 whatever self. Especially since I’m #60 bigger than that version.

-I put Dr. Teals pure Epsom salt prebiotic lemon balm and essential oils in my cold tub and people always comment on how good it smells and how good their skin feels after a soak.

Cold tub in the winter is ROUGH for sure @LineSkiCat14 especially if you’re not accustomed to it. I love it here in Florida as I stay in for 10-20 minutes (the hell with these people saying 2-3 minutes is enough, that’s BS if you ask me) and it lowers your core temp to where you don’t even sweat outside for a couple hours.

 

[WayneDougan]

The gym near my house.

Give me the address. I want to come round house you in the face.

 

[LineSkiCat14]

-I LOVE starting Mondays off with legs and do it every week. Chances are any gym you roll into the racks will be empty as well as leg machines because all those f**k boys do chest Mondays.

- @Mossip
Serious lifters and trainers will tell you that the traps are so involved with the shoulder blades and supporting their movement, it only makes sense to train them with delts. The other reason is simple. The visible part of the traps are in the same area as the shoulders.
https://www.muscleandstrength.com › ...

​

BUT to be fair, I found the same number of sites saying that both back and shoulders are correct.

For me personally, I think I have way more time to train them on shoulder day than back day. Back has a ton of different areas to hit while shoulders have fewer imo.

Agree on the traps. I find the traps work well on shoulder/push days. Along with front and side delts. So I make sure to do a shoulder press, a shrug (traps), side lat raises (side delt), and a front raise (front delt).

I save rear delts for back/pull days. So some lat pull down variations, row variations and things like Band pull aparts, rear delt rows or face pulls.

I don't know if this is the MOST ideal way.. but it splits the upper body up so perfectly for me.

 

[roguemocha]

Give me the address. I want to come round house you in the face.

That wouldn’t be jiu jitsu, you momo. It’s non striking unless you do combat JJ.

 

[LineSkiCat14]

It was only a matter of time before this thread turned into a dick measuring contest.

.. now if you'll excuse me, I have to get back to flipping Volkswagen Beetles in my backyard gym. 1001, 1002, 1003...

 

[Wodie Sloot]

Increase your calcium intake w/ spinach.

Yes, eating calcium with oxalates helps. But spinach is so high, nothing is gonna counteract that. Same with almonds.

 

[UK-chulo]

Being married is kind of the biggest motivator to get out of the house and get to the gym lol.

I get it. But wife had 25 years of running, spinning, body attack and body pump under her belt and felt she wasn’t responding. Plus you know the whole fantasy of “we could do this together”. The fact I hate mornings probably didn’t help.

Trainer works fantastic. He has both of us going in different things for an hour straight. And on cardio day my wife can think she’s kicking my butt all she wants. The victory is hers.

What is nuts is seeing how easy she puts on muscle. She’s about to do her first cut. Hope I’m not awakening a monster once she sees what she’s built this last year.

 

[Hank Camacho]

Give me the address. I want to come round house you in the face.

 

[roguemocha]

To the person asking how to start:

I HIGHLY recommend going before work. After work you will be very unlikely to have the desire to go as HH or the couch or food is calling your name. Always go before work if possible, plus it puts you in a great mood with a ton of energy while you’re at work.

 

[80 Proof]

probiotic

I try to get a couple of Kombuchas and plenty of greek or Icelandic yogurt every week.

Honored that you’re thinking of my food after (I assume) eating the best shit on the planet prepared by Thomas Aloysius Keller.

That dude sure can cook.

 

[pretzel__logic]

i love kombucha but that shizz is ridiculously expensive. Kroger keeps jacking up the price and their "sales" are the full price/bottle from 18 months ago.

 

[Hank Camacho]

i love kombucha but that shizz is ridiculously expensive. Kroger keeps jacking up the price and their "sales" are the full price/bottle from 18 months ago.

Sounds like club soda.

 

[CSC81]

i love kombucha but that shizz is ridiculously expensive. Kroger keeps jacking up the price and their "sales" are the full price/bottle from 18 months ago.

I know it’s like “meal prep,” which I and the lass both despise and the reason we are using Jacked now, but homemade probiotics are actually pretty cheap and easy.

(Huge caveat: IF you like sour stuff.)

There are plenty of easy to find recipes online, but some of them are as simple as throwing some cheap ass, already shredded bags of cabbage into a Ball jar (or vessel of choice) of vinegar, adding some seasoning(s), letting it marinate, and consuming a bit of that every day.

Not for everybody, but it genuinely makes a huge difference in your digestion. Again, if you can handle the acidity, cabbage and all that.

 

[roguemocha]

I know it’s like “meal prep,” which I and the lass both despise and the reason we are using Jacked now, but homemade probiotics are actually pretty cheap and easy.

(Huge caveat: IF you like sour stuff.)

There are plenty of easy to find recipes online, but some of them are as simple as throwing some cheap ass, already shredded bags of cabbage into a Ball jar (or vessel of choice) of vinegar, adding some seasoning(s), letting it marinate, and consuming a bit of that every day.

Not for everybody, but it genuinely makes a huge difference in your digestion. Again, if you can handle the acidity, cabbage and all that.

Gonna have to look that up because as pretz said I love kombucha but Christ it’s expensive.

 

[Kooky Kats]

GT Guava Goddess BOOCH is GOAT.

 

[Wodie Sloot]

GT Ginger aid

 

[pretzel__logic]

GT Guava Goddess BOOCH is GOAT.

That, watermelon wonder and the mango one are my favorites. The earl gray one from Brew Dr or whatever is also excellent.

 

[CSC81]

GT is absolutely legit. But FA, it’s $3+ a bottle here in KY. Can’t even imagine what you’re paying up there in NY, kook. 😬

 

[Freetaxreturn]

I just got back from Taco Bell and got the free stolen base nacho cheese taco 🏆

 

[roguemocha]

-I put this in GYERO but prob should’ve been here.

.
So there are places you go now that just stretch you out, called Stretch Zone? Like legitimate athletic trainer type stretching you pay for 30-60 minutes and you don’t do anything but get stretched?

That seems a little lazy to me? Idk. I at least go to yoga and stretch but to pay someone to stretch you? I mean, it’s probably great just seems weird.

-Also speaking of fads, there’s this place called free bird or something and it’s just a bunch of adults jumping on personal trampolines with handlebars. Like wtf?

I ride by on my bike and it’s just 70+ yo people jumping on a trampoline. I guess it’s great for them and twisting and whatnot but I don’t see that being a long term business.

Now SkyZone where there are hundreds of trampolines and dodgeball and foam pits, that shit is fun.

 

[Bill Cosby]

Getting stretched by someone else feels great.

 

[anthonys735]

These motherf*ckers are brutal. Especially at 6a. Hobbling around l like I got run through by the 7th Floor Crew.

 

[UKWildcats1987]

Anyone got a good suggestion for a home gym?

I looked at bowflex and some other gyms on Walmart and academy, etc. I also prefer to purchase one with the option for someone that's not an idiot and has no patience (which I am and I do not have) to assemble it for me.

Price range 1000 to 1500 max. Don't need a super gym but something dependable and that will last a while and give me a good workout.

 

[anthonys735]

That's a complicated question. Really depends on what you're wanting to use it for. We'd probably need a little more info.

-You can get some fairly nice cable machines for just under 2k.
-Tons of commercial gyms close all the time so you can also find used equipment on facebook market place or https://thefitnessmarket.com/ in Louisville.
-I've compiled my stuff over the course of 5-6 years. 5-50# dumbbells, amazon bench, kettle bells, and a TRX(all less than $1000) get me about everything needed. When/if I really trick it out a nice cable machine would be #1 then a rack.

 

[Bonzo Cat]

Anyone got a good suggestion for a home gym?

I looked at bowflex and some other gyms on Walmart and academy, etc. I also prefer to purchase one with the option for someone that's not an idiot and has no patience (which I am and I do not have) to assemble it for me.

Price range 1000 to 1500 max. Don't need a super gym but something dependable and that will last a while and give me a good workout.

Not sure where you live, but here in Louisville when gyms shut down, I went to Fitness Market. Professional quality, can go new or used.

I went with 10-80# dumbbells (no assembly required/dependable) a TRX system for versatility and an adjustable incline/decline bench. Clocked in right around your price point.

 

[Wodie Sloot]

Also of note for @anthonys735 ’s home gym, a preacher bench just arrived via FedEx

 

[Bonzo Cat]

Anth's trainer is going to be heartbroken when he shifts his workouts to Casa de Schem.

 

[anthonys735]

Also of note for @anthonys735 ’s home gym, a preacher bench just arrived via FedEx

New equipment day!!

You know I'm not leaving my boy. I'm just going to hit the weights and drop some of that silly cardio.

 

[pretzel__logic]

Seconding Bonz's rec for Fitness Market, we picked up a couple pieces there.

For a flat/adjustable bench, check out Titan. We have an adjustable and a flat we got when they had a flash sale for $125 each, and they were very simple to assemble. They're sturdy, but also nice and light so you can move them around easily to wherever you want them. Not Rogue quality, but probably best bang for your buck. Honestly, we could have gotten away with just the adjustable bench, and if you're only getting one, get the adjustable now.

If you want to spend a little more, REP Fitness makes some really nice stuff. I've used it in multiple gyms and liked it a lot.

Both brands will be running Black Friday deals, too.

 

[drew_ukfan]

I have been having right calf tightness on and off the last couple months. I am definitely not the most agile person, yoga would probably help me a lot. Anyone dealt with ongoing tight calves?

 

[pretzel__logic]

I do an active calf stretch to help warm up my calves and ankles for squat, especially if I've been wearing heels at work. Basically, step up on a step, block, etc. with the front part of your foot, let your bodyweight push your heel down to the floor, and do a calf raise up, squeeze at the top, slowly lower your heel into a stretch, and repeat a couple times. Don't push down through the heel, gravity and your bodyweight will be plenty. If that's too much, start by keeping your heel on the floor and put your toes on the wall and lean forward, keeping your heel down. (all of this is one leg at a time, btw - don't try to do both at once or you'll fall over and it won't be as effective haha)

there's also a yoga pose where you kneel to the floor, keeping the feet flexed and toes bent on the ground, and sit back onto your heels. I wouldn't start with that, though, because it hurts like an SOB and may be too intense as a starter move. but the great thing about yoga is that you can adjust to where your body will allow you to go in that moment, so you can start with just flexing the feet and kneeling and you'll probably feel the stretch. or, roll up a towel as a bolster and put it between your calves and hammies so you can sit into that without forcing your way down to your heels, if your flexibility isn't there yet.

 

[Freetaxreturn]

Getting stretched by someone else feels great.

My ex girlfriend said the same thing 🍺

 

[roguemocha]

Not Rogue quality, but

I am pretty fancy.

@drew_ukfan not many of us are 6’5” #270 so that may be a size thing brother…

 

[UK-chulo]

-I put this in GYERO but prob should’ve been here.

.
So there are places you go now that just stretch you out, called Stretch Zone? Like legitimate athletic trainer type stretching you pay for 30-60 minutes and you don’t do anything but get stretched?

That seems a little lazy to me? Idk. I at least go to yoga and stretch but to pay someone to stretch you? I mean, it’s probably great just seems weird.

-Also speaking of fads, there’s this place called free bird or something and it’s just a bunch of adults jumping on personal trampolines with handlebars. Like wtf?

I ride by on my bike and it’s just 70+ yo people jumping on a trampoline. I guess it’s great for them and twisting and whatnot but I don’t see that being a long term business.

Now SkyZone where there are hundreds of trampolines and dodgeball and foam pits, that shit is fun.

Don’t you remember the episode of Billions Axe had a hot trainer at his house stretching him out?

Anyone got a good suggestion for a home gym?

I looked at bowflex and some other gyms on Walmart and academy, etc. I also prefer to purchase one with the option for someone that's not an idiot and has no patience (which I am and I do not have) to assemble it for me.

Price range 1000 to 1500 max. Don't need a super gym but something dependable and that will last a while and give me a good workout.

At the beginning of the pandemic I joined a discord channel dedicated to people outfitting their home gyms. At first we were helping each other get notifications as hard to find items were restocked by the fitness manufacturers. As time has progressed nearly any piece of homegym gear has been bought and used by members. Manufacturers began joining over time. We’ve had representatives from Kabuki, Oak Club, Black Widow, Griffin, xmark, etc. Owners of some of the companies have joined Ryan from REP, Phil Patti from American Barbell and others. Phil has even collaborated with our members on special runs of barbells. We decide the knurling, material and other specs. Currently he’s prepping to do us a special deadlift bar. Other manufacturers have also done some things for us such as stainless steel weight discs and other items. And of course a smattering of content creators are there.

What I’m trying to say is pop in there and ask a few questions before spending any money. And anything that has caught your eye ask about it before purchasing. Buyer’s remorse is real with fitness equipment. You will quickly realize what is not working with a piece after you buy it.

https://discord.gg/homegym