TL Health and Fitness Initiative 2011 - Page 177

On April 18 2011 14:57 JT wrote:
I have a question in regards to weight training in combination with sports.

I'm 28, 6'1, 187lbs or so. I've been an on and off lifter since I was about 20, but for the most part wasn't all that consistent and wasn't following very good or organized programs.

I've also always played a lot of sports. I did starting strength for 2 months about a year ago and made good progress, but in the last year I've been on and off with weight training. I'm in pretty good shape, probably 12-13% bodyfat and fairly fit and athletic. But I'd like to get into fantastic shape this summer.

If I just wanted to get strong and go for aesthetics as well, I know starting strength would be the way to go. The problem is that I looove to play sports and I want to do a lot of activities this summer that will expend energy.

I do BJJ once or twice a week, play tons of basketball, play in a hardball league, I'm gonna do some mountain biking, etc etc. I also work as a server in a restaurant so I'm walking all day.

I have a feeling that doing starting strength in combination would easily lead to overtraining, so I was wondering if you guys had any recommendations on what kind of strength training program to follow? Pavel Tsatsouline's "PTTP"? Any ideas would be very much appreciated.

On April 18 2011 17:22 Sinep wrote:
so, I know some of you are cutting / dieting for the summer. I'm one of them, doing a leangains protocol. Just wanted to update my progress because I'm super excited about it. For the first time in my life, I have abs! wow, wtf. It's been my one goal since i started and now they are clear from some angles, and I still have til the end of may to finish my cut.
The before pictures are from the 15th of march. The progress ones are from today, 18th of april.
I'm only about 1-2kg lighter actually, but I've gained strength.

March pics: + Show Spoiler + Front
Side: + Show Spoiler + Side

April pics: Front: + Show Spoiler + Front
Side: + Show Spoiler + Side

edit: fuck, these spoilered pics don't load so I'll just paste the URL as a link

On April 18 2011 17:35 sJarl wrote:
Edit: @Sinep - nice progress but I'm sure you could just get away with continious bulking during the summer.

On April 18 2011 17:35 sJarl wrote:
Edit: @Sinep - nice progress but I'm sure you could just get away with continious bulking during the summer.

On April 18 2011 19:10 Sinep wrote:


I've constantly being bulking (lightly) on workout days, but my #1 goal is to get lean, and then stay lean. Once I hit the bodyfat level I'm happy with I will switch over to a bit heavier bulking, but I never want to be out of ab range again once I'm comfortably there.

On April 18 2011 20:24 sJarl wrote:


My 2cents are that you are quite lean as it is now, and while you've added some mass (shows on rounder shoulders, bigger traps etc...) you could do more

@Zafrumi: lolwhat? isn't that like a huuuuuuuuuuge pr?

“They had two of the biggest centers I have ever seen,” said Salisbury coach Bill Creese. “Our two centers were probably giving up 100 pounds to each of them.”

On April 18 2011 07:52 Sneakyz wrote:

If you say so, that's only what i've heard, haven't tried it myself. Wouldn't add more than like 2mm at most to the diameter though, so i assume we mean different kind of gloves.
I just use straps when i lift heavy .

On April 18 2011 16:47 GoTuNk! wrote:


Meh that's kinda true, I agree. Some professional sprinters peform something like deadlifts, 2-3 sets of 2-3 reps with 5 min breaks 3 times a week; basically training for strength gains w/o adding mass and w/o building lactic acid. They even lift up to the knee and drop the weight at knee height to produce less stress on the body. Later they proceed to their regular training (aka sprinting).

However if u are doing any kind of decent volume (aka enough to add muscle mass, like, 5x5 squats on mondays/thursdays) adding HIIT somewhere will most likely result in a harmstring pull.
If u wanna mix em its just better to cycle 12 weeks of weights and then 4 weeks of HIIT or smth.

On April 18 2011 20:14 Zafrumi wrote:
nice work sinep, keep it up! leangains (or rather intermittent fasting!) is awesome

what did I do today? oh just 5x155kg deadlift. BOOYAH!

almost couldnt get into my jeans after the workout rofl. squatting and deadlifting ftw!

On April 19 2011 00:16 sJarl wrote:
ehrm..yes, but the next week is even harder so I'll try to stay sober for it.

On April 19 2011 00:19 Froadac wrote:
Well, I CAN do situps. But I'm suggested against it because it puts a lot of strain on upper neck.

On April 18 2011 14:57 JT wrote:
I have a question in regards to weight training in combination with sports.

I'm 28, 6'1, 187lbs or so. I've been an on and off lifter since I was about 20, but for the most part wasn't all that consistent and wasn't following very good or organized programs.

I've also always played a lot of sports. I did starting strength for 2 months about a year ago and made good progress, but in the last year I've been on and off with weight training. I'm in pretty good shape, probably 12-13% bodyfat and fairly fit and athletic. But I'd like to get into fantastic shape this summer.

If I just wanted to get strong and go for aesthetics as well, I know starting strength would be the way to go. The problem is that I looove to play sports and I want to do a lot of activities this summer that will expend energy.

I do BJJ once or twice a week, play tons of basketball, play in a hardball league, I'm gonna do some mountain biking, etc etc. I also work as a server in a restaurant so I'm walking all day.

I have a feeling that doing starting strength in combination would easily lead to overtraining, so I was wondering if you guys had any recommendations on what kind of strength training program to follow? Pavel Tsatsouline's "PTTP"? Any ideas would be very much appreciated.

On April 18 2011 15:02 Froadac wrote:
So for those aware of my medical history I’ve had a lot of surgeries. All of which really hurt my ability to exercise, and really cut me up >.> I used to be fairly strong, was very athletic, but recently because my back has been bothering me a lot I haven’t. I went to a friend’s house, and their mom is a physical therapist. She said that I should do generally more activities to strengthen my back muscles to support my back. Depending on some of you health and fitness guys to give me some exercises to try. Probably relatively low stress stuff would eb good to start. I’ll probably see a PT in a couple months, but in the interim…
Also, regarding a purely cosmetic standpoint, do you guys have any advice for softening scars. The one on my back isn’t particularly pretty, but at least it has lightened. Despite putting Cocoa butter on the one on my neck for over a year and a half, it still is fairly red. It actually fluctuates with stress levels >.>
So, what specific core, arm, and leg exercises should I be doing. Also neck exercises, although that’s getting really specialized.
Less than attractive pictures of myself follow. If you want to look to hopefully help me, or to gawk, go ahead.
+ Show Spoiler +

But specifically in terms of fitness, I just want baseline health. no superhuman lifting, just improving my posture, increasing core strength, and getting my arms and legs reasonably fit. People have said "do situps, do pushups."

Just to make it clear, doctor said to NOT do situps, but that V sit kind of stuff was better.

Also, some specifics, even if conservative would be nice, because I really have no idea AT ALL how much I should be doing. Even when I was more fit (like 13 or 14 lol) I just did sports and got fit, but I've fallen below that threshhold

I'm really small, at 5'4" (Chill sized, lol) and 110 pounds.