Any old kunts here?

What's your routine before lifting any substantial weight?

I'm pulling muscles left, right and center these days around upper back area

Am I just an old fart?

Halp pls

How old? I'm 35

Pretty much everybody here is 30+. Ever since I hurt my lower back for the first time, it feels like it's being Bane'd every time I exert myself on squats and barbell rows.

35 next year
Injuries/aches everywhere but idgaf, I still plan to mog with these bitches

I take about a 10-20 minute walk on the treadmill to warm up, make sure to do mobility exercises, and do some warm up sets before lifting anything heavy.

I should probably get that post-workout stretching in more intensely. I used to do it, but as I loose flexibility it's less fun...which is probably why I should be doing it more. I'm working on trying to be more consistent with the stretching. Lost too much shoulder and hip mobility and I don't want to lose any more.

If your back bothers you, do the dead hangs a lot. It helps.

I'm hitting 40 soon and need to dial some things back or have a better warm up routine. Always same area I'm having bother with. Doing standing shoulder press today and literally felt something pop in my upper back fml lol

Mid 40s and still thinking I’m late 20s lifting.

I guess I never really lifted heavy, so maybe I’m okay? I don’t go much over 2 plates squatting, or 3 plates deadlifting, but figure not many mid 40s dudes are capable of doing that anyways

I also recommend a chiropractor for adjustments. Literally all my back pain went away.

It's true about hitting your 30s, gotta watch what you eat or you'll end up on that dreamer bulk.

Also, more aches and pains.

ectobruh wrote:I also recommend a chiropractor for adjustments. Literally all my back pain went away.

Never again

Went once and he messed me up BAD

RustledJimmies wrote:It's true about hitting your 30s, gotta watch what you eat or you'll end up on that dreamer bulk.

Also, more aches and pains.

Unintentional dreamer bulk culminating in an accidental bench PR lmao.

44 next month. I've toned down the heavy because of the same reasons. Muscle pulls and whatnot. Broke a titty 11 years ago. That sucked. I did seated dumbbell shoulder presses with 80s today and could only get 10 reps or so. Tour's over boyo. Embrace it.

36 here been lifting heavy since 15 couldn't do it without proper warmups, mobility work and stretching.

Lower Body warmup:
- Flat treadmill @ 3-3.5mph for 1/4 mile / full incline @ 3-3.5mph for 1/4 mile (1/2 mile total)
- ATG Split Squats (knees over toes) for 10-25 reps 2-3 sets
- Cossack Squats for 30+ reps one to two sets
- Kneeling hip circles
Then you can start with the bar on squats then 25, plate, 25, plate never ramp up fast so your CNS will be primed

Upper body:
- Same treadmill deal as first because its an epic warmup
- Add in shoulder dislocations with a band or broomstick for a minimum of 50 reps
- light curls 1 set 30-50 reps not even close to failure
- Tri ext same deal
- Lateral raises same deal
- Lat and pec stretches

The shoulder dislocations are the most important, some rotator cuff warmups with a light dumbbell or band is also a must for me now. But when I do this I can go heavy and sometimes even PR.

Right now squat is around 4 plates, deadlift 5 plates and bench 3 plates @ 203 / 13% body fat

Fukin sucks the misc is gone, love you phaggots

45 and after two minutes on the elliptical I stretch whatever body parts I'm working that day on the stretching machine then do a light and high-rep mini-machine circuit before my actual workout.  On Chest & Shoulder days I'll spend some extra time beforehand on my rotator cuffs too.

in addition to all the stuff above ^^, do yoga once or twice a week

BigNik78 wrote:45 and after two minutes on the elliptical I stretch whatever body parts I'm working that day on the stretching machine then do a light and high-rep mini-machine circuit before my actual workout.  On Chest & Shoulder days I'll spend some extra time beforehand on my rotator cuffs too.

How long does this last for?

dopamine72 wrote:36 here been lifting heavy since 15 couldn't do it without proper warmups, mobility work and stretching.

Lower Body warmup:
- Flat treadmill @ 3-3.5mph for 1/4 mile / full incline @ 3-3.5mph for 1/4 mile (1/2 mile total)
- ATG Split Squats (knees over toes) for 10-25 reps 2-3 sets
- Cossack Squats for 30+ reps one to two sets
- Kneeling hip circles
Then you can start with the bar on squats then 25, plate, 25, plate never ramp up fast so your CNS will be primed

Upper body:
- Same treadmill deal as first because its an epic warmup
- Add in shoulder dislocations with a band or broomstick for a minimum of 50 reps
- light curls 1 set 30-50 reps not even close to failure
- Tri ext same deal
- Lateral raises same deal
- Lat and pec stretches

The shoulder dislocations are the most important, some rotator cuff warmups with a light dumbbell or band is also a must for me now. But when I do this I can go heavy and sometimes even PR.

Right now squat is around 4 plates, deadlift 5 plates and bench 3 plates @ 203 / 13% body fat

Fukin sucks the misc is gone, love you phaggots

Great info mate.

How long would your warm up take?

wym by substantial weight? Hitting PRs? Or hitting a hard workout?

SpeakethTruth wrote:Pretty much everybody here is 30+. Ever since I hurt my lower back for the first time, it feels like it's being Bane'd every time I exert myself on squats and barbell rows.

true, pretty much everyone is 30+, since we stumbled the misc during the golden age of early 2000s bodybuilding in our teens

have you stopped doing squats and barbell rows? why not just do leg press, lunges or something else?

32 and I do Smolov Jr for bench and front squats. Key is to really control the negatives which will force you to use less weight.

Eh. 40 years old checking in.

3x15 Cuban Rotations with dumbbells, 3x15 pulling the straight bar on the lat pulldown to my mid chest while standing and focusing on feeling the rhomboids, 3x15 triceps cable extensions. Not much else.

I don't lift as heavy as I used to; controlled eccentrics and slow negatives while focusing on feeling the target muscle group - growing better than I have before and carrying far less injuries now.

But for joint pain, nothing better than deca.

Drop40lbs wrote:wym by substantial weight? Hitting PRs? Or hitting a hard workout?

Going heavy close to PR

I haven't hit a PR in ages

I usually spend 10 mins with elastics warming my shoulders up, then a few light warm up sets before I hit shoulders or chest. Otherwise no I don't warm up. Deca has worked wonders for my shoulder pain.

EireGunner wrote:

BigNik78 wrote:45 and after two minutes on the elliptical I stretch whatever body parts I'm working that day on the stretching machine then do a light and high-rep mini-machine circuit before my actual workout.  On Chest & Shoulder days I'll spend some extra time beforehand on my rotator cuffs too.

How long does this last for?

All together under ten minutes from the start on the elliptical until I'm ready to walk to the racks.

Skirrel wrote:

SpeakethTruth wrote:Pretty much everybody here is 30+. Ever since I hurt my lower back for the first time, it feels like it's being Bane'd every time I exert myself on squats and barbell rows.

true, pretty much everyone is 30+, since we stumbled the misc during the golden age of early 2000s bodybuilding in our teens

have you stopped doing squats and barbell rows?  why not just do leg press, lunges or something else?

I've tried to bring squats back into my routine multiple times but my lower back always ended up getting hurt despite progressing slowly. I've been doing alternatives like lunges and leg press machines which is better than nothing but they're nowhere as efficient as squats which hits the legs, glutes and core all in one go. Sucks because if I can do squats I can get lower body training done very quickly.

For free weight rowing I do dumbbell rows in place of barbell rows. I've always wanted to bring back barbell rows into my routine because they're the most hardcore back exercise but some things just aren't meant to be.