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Show nested quote +On April 19 2011 14:02 phyre112 wrote:+ Show Spoiler +I've got a month left before summer, and I need to do some SERIOUS bulking. I'll probably get a gym membership if I can when I go home - there's a place in town that I think has a summer deal for college kids... But for the first threeish weeks I'm home, I'll be working daily with my dad to build a cross country course at a local high school, and I don't think it'll leave me much energy for hard lifts. If anything, I'll go light two or three times a week just to keep everything together. I'll definitely be getting a full body workout on this job. Cutting and hauling trees, moving rocks, planting grass, spreadiing wood chips, not to mention running the 5km course a hundred different times. Basically endurance work in 80 degree weather that still demands significant strength. Fuck yeah, gonna keep me from getting to exhausted with lifting, and keep me going strong the rest of the summer. I'll spend the rest of the time basically at the gym, and hopefully volunteering at a hospital, so I've got now until the end of august, with only these three weeks (and finals week) in between to stay away from drinking, sleep well, lift heavy, focus on my diet, and get that extra 20 lean pounds I want in order to be almost-decaf-sexy when I get back for the fall. lololol, maybe I'll finally squat 300 pounds by then, and I can start looking at oly lifting 'n shit. Only have to hope that I don't need surgery on this knee. Still haven't gotten my MRI, but now it's completely random and unrelated to what kind of work/movement I've done recently as to when it decides to hurt. So there's really nothing I can do for it. BTW Eshlow, what do you do/did you study/etc. that gives you all this ridiculous fitness knowledge? The stuff about nutrition and lifting and all, I can understand picking up over time, but when we all go to you for injuries, I wonder where this treasure chest of knowledge came from. Explain? Doh we'll see about the knee I guess. :\ About 6 years ago I started reading a lot on the interwebz about training.... then about 2-3 years or so after that I started reading up more about nutrition..... then about 1-2 years after that I started reading up more about injuries which has led me to my current career choice in which I am in school now for physical therapy. Basically, I've learned about 98% of what I know from the internet which means you can too if you know where to look and are willing to read up on things. :p Used to be huge into debating stuff regarding training/nutrition/injuries but not so much anymore... but you do learn a huge amount from doing that because you actually have to research to back up your position and reconsider points if someone has better arguments/research.
That really sounds good to me; im currently in school as a biology major and i'd always intended to go into a medical career... this thread has given me quite an interest in nutrition, and anatomy/physiology type classes have always been my greatest interest. Maybe I should look into that some more.
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Just finishing up my degree in kinesiology then also planning to do more school for physical therapy. Fun stuff
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That was a very interesting read, thank you for the link.
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hey guys. i have a question. i have read here somewhere in the thread that a good workout for cardio if HIIT. but since HIIT is an intense training for weight loss, is it ok for me to do it? im trying to gain weight but i also want to have more stamina at the same time
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There does not seem to be anything on Vitamin C in the OP. Can anyone explain why it isn't mentioned in the post?
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Dude, Rosa, I can barely overhead squat at all. Teeerrible balance and flexibility makes it so difficult 
Also, there's been something I've been meaning to ask (eshlow, or anyone who knows) for a while:
My feet naturally point outwards. This is to say, when my knees are facing forwards, my toes are at about a 20 degree angle outwards on either side. This has been the case since as long as I can remember. I've have insoles that didn't do anything, some physio that involved my back and spine that didn't do anything, and some stretches that didn't do anything; a doctor told me several years back that they would basically need to break my ankles and rearrange the bones to fix it. Fuck that.
With all of the new developments in health and fitness recently, is there any way it could just be a muscle imbalance/something that doesn't require me to shatter my feet to get fixed? It makes it almost impossible to do overhead/pistol squats; my knees can't track over my toes, they go straight while my toes are out, making balance impossible. If I prop my foot against a wall or something to keep my toes forward, line my knee up with them, and start to "squat", it gets really tight around the outside ankle and I can't go low at all
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On April 19 2011 21:21 ShaLLoW[baY] wrote:Dude, Rosa, I can barely overhead squat at all. Teeerrible balance and flexibility makes it so difficult Also, there's been something I've been meaning to ask (eshlow, or anyone who knows) for a while: My feet naturally point outwards. This is to say, when my knees are facing forwards, my toes are at about a 20 degree angle outwards on either side. This has been the case since as long as I can remember. I've have insoles that didn't do anything, some physio that involved my back and spine that didn't do anything, and some stretches that didn't do anything; a doctor told me several years back that they would basically need to break my ankles and rearrange the bones to fix it. Fuck that. With all of the new developments in health and fitness recently, is there any way it could just be a muscle imbalance/something that doesn't require me to shatter my feet to get fixed? It makes it almost impossible to do overhead/pistol squats; my knees can't track over my toes, they go straight while my toes are out, making balance impossible. If I prop my foot against a wall or something to keep my toes forward, line my knee up with them, and start to "squat", it gets really tight around the outside ankle and I can't go low at all
Don't worry man ... overhead squat is seriously hard shit. I gained an amazing level of respect for the athletes who do that with 200kg over their heads (from a squat jerk/snatch into the recovery position) today.
Talk about difficult...
Also, I'm the opposite of you: I'm naturally pigeon toed. When I was a baby I had casts on my legs to point my feet outward, but my feet still naturally face in when I walk.
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On April 19 2011 21:04 Advocado wrote:
There does not seem to be anything on Vitamin C in the OP. Can anyone explain why it isn't mentioned in the post?
Vitamin C in general is overrated (Vitamin D, for example, has a much greater immuno-supportive effect), and in fact some studies suggest that taking lots of antioxidants like Vitamin C can actually reduce the benefit your body receives from exercise. I don't have the link to the paper but basically it's surmised that one of the reasons exercise improves your insulin response is that it is part of your body's reaction to the free radicals generated during exercise. Taking an antioxidant like vitamin C can shut down these free radicals and hence remove that benefit.
Again, I don't have the paper or link so this might be in morbidly obese people or something but in general vitamin C is overrated IMO.
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On April 19 2011 15:43 RosaParksStoleMySeat wrote:Show nested quote +On April 19 2011 15:15 decafchicken wrote:On April 19 2011 11:03 Froadac wrote:
Teammate in what?
That sounds so tasty though >.> rugby :D On April 19 2011 14:19 thedeadhaji wrote:On April 19 2011 14:14 Froadac wrote:On April 19 2011 14:03 thedeadhaji wrote:On April 19 2011 13:26 Froadac wrote:QQ, my low level fitness is insignificant in comparison to your awesome skills Dude I was a chubby lil' kid in college. Just ask hotbid who saw me at the peak of my fattiness in 2007 lololol. I'm just a tiny lil kid >.> I was prolly like 22-24% bf probably 5 years ago i was 5'6 140 @ 23% bf. back then i thought i'd never be a real athlete again. 6'1 205 10-12%bf holding 320 above his head laughs at that version of decaf. To be fair, you have some seriously natural athleticism  . Today I learned a hard lesson: don't fuck around with Olympic lifts. I wanted to practice overhead squatting and I figured 50kg would be a good place to start. Well, I tried to snatch that weight up over my head, fucked up with my form, and ended up doing some sort of funky shoulder lift to get the bar over my head. After that I couldn't even manage one rep with overhead squat because I didn't have the balance. Shoulder hurt for a while after that :\. I couldn't complete my overhead presses today because extending my arm hurts my rotator cuff. I'm gonna have to RICE it up for the next couple of days and hit the gym hard on Sunday. Anyway, today ended up being a pretty easy lifting day due to my fuckup. I practiced cleans and snatches with only the bar, and I have to say I'm feeling a lot more confident. I'm really getting that second pull down on the clean and being quick under the bar. The only thing that's hard for me to figure out right now is how to NOT slam the bar into my knee yet still drag it up my thighs while extending my hip in the first pull. Also, I don't want to hit myself on the balls with the barbell again. I think my nuts are still swollen from that. Anyway, today's lifts: Overhead squat: bar only, 5x5 Overhead press: 1 set of 55kgx5... I'll do 55kg again and then add 5kg in the next session. I've done 70kgx5 before, but I'm still kinda resetting here. Clean: 50kg and bar-only practice. Snatch: bar-only practice and my retarded attempt to snatch 50kg without knowing how. Chin: 3 sets of 7 each due to my shoulder (didn't feel like I could perform any pushing motions). Despite my screwy workout today, I'm feeling a lot stronger. I'll be like Dimsum and Decaf in about 12 years at this rate ;P.
If you ever fuck up an oly lift just drop it, you should never get hurt! Cant say i've ever hit my balls but i've actually bruised my dick once when i smashed it in a 100kg snatch lol. For the knees, make sure you're starting off sitting back on your heels far enough, as you do the first pull into the hang position your knees should be vertical and make sure you're keeping your shoulders are over the bar. I've never really had a problem with this but hope that helps lol
On April 19 2011 21:21 ShaLLoW[baY] wrote:Dude, Rosa, I can barely overhead squat at all. Teeerrible balance and flexibility makes it so difficult
Both things that can be fixed! :D
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New favorite meal: "greasy salad." Cook 4 strips of bacon, fry 4 eggs in the grease, then put everything including the residual rendered fat over a bed of spinach leaves. Sooooo good!
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On April 19 2011 14:51 JT wrote:Show nested quote +On April 19 2011 08:39 eshlow wrote:On April 19 2011 05:54 JT wrote:On April 19 2011 00:40 eshlow wrote: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. If your strength levels have regressed I'd start back with SS 3x a week and reduce vollume to 2x a week once you start getting into much more activities. 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 +Ugly scar on neck, that won’t fade. ![[image loading]](http://i.imgur.com/IysXm.jpg) Scrawny leg, and ugly sock/shoe. ![[image loading]](http://i.imgur.com/Nz1dd.jpg) My cut up back. ![[image loading]](http://i.imgur.com/O9QGZ.jpg) My chest (It’s not that bent, just trying to bend so I can take the picture >.>) ![[image loading]](http://i.imgur.com/b6nex.jpg) 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. What are your actual injuries that you're dealing with? What are all exercises that the doc has said not to do? What exercises have you tried that hurt or are ok? What are your currently level of abilities with exercises that are fine? So you don't think squatting 2x a week will be too much if I'm doing an hour or two of playing hard every day? Depends on your individual recovery factors, sleep, nutrition, etc. At least 1x a week is a must... you may be able to do 2x depending on the intensity of said activities and recovery factors Fair enough, I guess it's hard to give a concrete diagnosis for every situation. I guess going 2x a week and seeing how it goes would be a good place to start? Workout A on Monday and Workout B on Thursday or something like that? I keep reading that you don't want to mess with the program at all but then again I guess concessions need to be made if I'm going to be doing lots of other activity. I'm wondering if PTTP would be a better choice. 2 sets of 5 reps for just Bench Press and Deadlift with the second set at 90% of the weight of the first. I asked Pavel himself and he said that it can be done 3-4 times a week in conjunction with other sports and martial arts. But it seems that you prefer sticking with SS with less volume Eshlow? Although I'd love the best of all worlds and it would be great to get strong and add a lot of lean muscle, I think my goals for the summer at least are more along the lines of feeling energetic, having fun and getting cut up.
PTTP works better if you already have a good strength base...... I guess that's up to you to decide if that's you. Just check the weightlifting standards charts a few pages back I guess...
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On April 19 2011 16:26 phyre112 wrote:Show nested quote +On April 19 2011 14:02 phyre112 wrote:+ Show Spoiler +I've got a month left before summer, and I need to do some SERIOUS bulking. I'll probably get a gym membership if I can when I go home - there's a place in town that I think has a summer deal for college kids... But for the first threeish weeks I'm home, I'll be working daily with my dad to build a cross country course at a local high school, and I don't think it'll leave me much energy for hard lifts. If anything, I'll go light two or three times a week just to keep everything together. I'll definitely be getting a full body workout on this job. Cutting and hauling trees, moving rocks, planting grass, spreadiing wood chips, not to mention running the 5km course a hundred different times. Basically endurance work in 80 degree weather that still demands significant strength. Fuck yeah, gonna keep me from getting to exhausted with lifting, and keep me going strong the rest of the summer. I'll spend the rest of the time basically at the gym, and hopefully volunteering at a hospital, so I've got now until the end of august, with only these three weeks (and finals week) in between to stay away from drinking, sleep well, lift heavy, focus on my diet, and get that extra 20 lean pounds I want in order to be almost-decaf-sexy when I get back for the fall. lololol, maybe I'll finally squat 300 pounds by then, and I can start looking at oly lifting 'n shit. Only have to hope that I don't need surgery on this knee. Still haven't gotten my MRI, but now it's completely random and unrelated to what kind of work/movement I've done recently as to when it decides to hurt. So there's really nothing I can do for it. BTW Eshlow, what do you do/did you study/etc. that gives you all this ridiculous fitness knowledge? The stuff about nutrition and lifting and all, I can understand picking up over time, but when we all go to you for injuries, I wonder where this treasure chest of knowledge came from. Explain? Doh we'll see about the knee I guess. :\ About 6 years ago I started reading a lot on the interwebz about training.... then about 2-3 years or so after that I started reading up more about nutrition..... then about 1-2 years after that I started reading up more about injuries which has led me to my current career choice in which I am in school now for physical therapy. Basically, I've learned about 98% of what I know from the internet which means you can too if you know where to look and are willing to read up on things. :p Used to be huge into debating stuff regarding training/nutrition/injuries but not so much anymore... but you do learn a huge amount from doing that because you actually have to research to back up your position and reconsider points if someone has better arguments/research. That really sounds good to me; im currently in school as a biology major and i'd always intended to go into a medical career... this thread has given me quite an interest in nutrition, and anatomy/physiology type classes have always been my greatest interest. Maybe I should look into that some more.
Yeah, definitely. A&P is fun... well not fun during but you'll appreciate it more afterwards. If you want to get ahead and have the class be more fun while you take it you should start learning a lot of stuff now so it's much easier when you take it the first time.
On April 19 2011 16:36 Anabolicqt wrote:
Just finishing up my degree in kinesiology then also planning to do more school for physical therapy. Fun stuff
Where you planning to apply to?
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On April 19 2011 21:04 Advocado wrote:
There does not seem to be anything on Vitamin C in the OP. Can anyone explain why it isn't mentioned in the post?
What is there to write about vitamin C?
It's not a very useful vitamin so sayeth the studies. Any benefit you may get is likely placebo effect.
Vitamin D is much more useful hence why its in OP.
On April 19 2011 22:44 Ingenol wrote:Show nested quote +On April 19 2011 21:04 Advocado wrote:
There does not seem to be anything on Vitamin C in the OP. Can anyone explain why it isn't mentioned in the post? Vitamin C in general is overrated (Vitamin D, for example, has a much greater immuno-supportive effect), and in fact some studies suggest that taking lots of antioxidants like Vitamin C can actually reduce the benefit your body receives from exercise. I don't have the link to the paper but basically it's surmised that one of the reasons exercise improves your insulin response is that it is part of your body's reaction to the free radicals generated during exercise. Taking an antioxidant like vitamin C can shut down these free radicals and hence remove that benefit. Again, I don't have the paper or link so this might be in morbidly obese people or something but in general vitamin C is overrated IMO.
Yes, there are some studies on that. Should be able to find them by pubmed and type in vitamin C with aerobic exercise or sometihng along those lines.
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On April 19 2011 20:59 pinkranger15 wrote:
hey guys. i have a question. i have read here somewhere in the thread that a good workout for cardio if HIIT. but since HIIT is an intense training for weight loss, is it ok for me to do it? im trying to gain weight but i also want to have more stamina at the same time
Just lift heavy weights for now.... you will naturally gain some endurance/stamina as you get stronger. That's the nice thing about strength.... it applies much more broadly and then you can train endurance a bit later and get more benefits.
On April 19 2011 21:21 ShaLLoW[baY] wrote:Dude, Rosa, I can barely overhead squat at all. Teeerrible balance and flexibility makes it so difficult Also, there's been something I've been meaning to ask (eshlow, or anyone who knows) for a while: My feet naturally point outwards. This is to say, when my knees are facing forwards, my toes are at about a 20 degree angle outwards on either side. This has been the case since as long as I can remember. I've have insoles that didn't do anything, some physio that involved my back and spine that didn't do anything, and some stretches that didn't do anything; a doctor told me several years back that they would basically need to break my ankles and rearrange the bones to fix it. Fuck that. With all of the new developments in health and fitness recently, is there any way it could just be a muscle imbalance/something that doesn't require me to shatter my feet to get fixed? It makes it almost impossible to do overhead/pistol squats; my knees can't track over my toes, they go straight while my toes are out, making balance impossible. If I prop my foot against a wall or something to keep my toes forward, line my knee up with them, and start to "squat", it gets really tight around the outside ankle and I can't go low at all
"Normal" is somewhere between about 0-10 degrees. 20 degrees isn't terrible but prolly won't negatively affect you as much as you're thinking.
Do you have any orthopedic issues like flat feet and whatnot? It sounds like you have some mobility issues you need to work on as well.... Can probably fix it to some extent if we can figure out what is going on
On April 19 2011 21:49 RosaParksStoleMySeat wrote:Show nested quote +On April 19 2011 21:21 ShaLLoW[baY] wrote:Dude, Rosa, I can barely overhead squat at all. Teeerrible balance and flexibility makes it so difficult Also, there's been something I've been meaning to ask (eshlow, or anyone who knows) for a while: My feet naturally point outwards. This is to say, when my knees are facing forwards, my toes are at about a 20 degree angle outwards on either side. This has been the case since as long as I can remember. I've have insoles that didn't do anything, some physio that involved my back and spine that didn't do anything, and some stretches that didn't do anything; a doctor told me several years back that they would basically need to break my ankles and rearrange the bones to fix it. Fuck that. With all of the new developments in health and fitness recently, is there any way it could just be a muscle imbalance/something that doesn't require me to shatter my feet to get fixed? It makes it almost impossible to do overhead/pistol squats; my knees can't track over my toes, they go straight while my toes are out, making balance impossible. If I prop my foot against a wall or something to keep my toes forward, line my knee up with them, and start to "squat", it gets really tight around the outside ankle and I can't go low at all Don't worry man ... overhead squat is seriously hard shit. I gained an amazing level of respect for the athletes who do that with 200kg over their heads (from a squat jerk/snatch into the recovery position) today. Talk about difficult... Also, I'm the opposite of you: I'm naturally pigeon toed. When I was a baby I had casts on my legs to point my feet outward, but my feet still naturally face in when I walk.
Yeah, that's not really good for you either, lol.. keep working your hip external rotation til it becomes a bit more normal
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On April 20 2011 01:17 eshlow wrote:Show nested quote +On April 19 2011 16:26 phyre112 wrote:On April 19 2011 14:02 phyre112 wrote:+ Show Spoiler +I've got a month left before summer, and I need to do some SERIOUS bulking. I'll probably get a gym membership if I can when I go home - there's a place in town that I think has a summer deal for college kids... But for the first threeish weeks I'm home, I'll be working daily with my dad to build a cross country course at a local high school, and I don't think it'll leave me much energy for hard lifts. If anything, I'll go light two or three times a week just to keep everything together. I'll definitely be getting a full body workout on this job. Cutting and hauling trees, moving rocks, planting grass, spreadiing wood chips, not to mention running the 5km course a hundred different times. Basically endurance work in 80 degree weather that still demands significant strength. Fuck yeah, gonna keep me from getting to exhausted with lifting, and keep me going strong the rest of the summer. I'll spend the rest of the time basically at the gym, and hopefully volunteering at a hospital, so I've got now until the end of august, with only these three weeks (and finals week) in between to stay away from drinking, sleep well, lift heavy, focus on my diet, and get that extra 20 lean pounds I want in order to be almost-decaf-sexy when I get back for the fall. lololol, maybe I'll finally squat 300 pounds by then, and I can start looking at oly lifting 'n shit. Only have to hope that I don't need surgery on this knee. Still haven't gotten my MRI, but now it's completely random and unrelated to what kind of work/movement I've done recently as to when it decides to hurt. So there's really nothing I can do for it. BTW Eshlow, what do you do/did you study/etc. that gives you all this ridiculous fitness knowledge? The stuff about nutrition and lifting and all, I can understand picking up over time, but when we all go to you for injuries, I wonder where this treasure chest of knowledge came from. Explain? Doh we'll see about the knee I guess. :\ About 6 years ago I started reading a lot on the interwebz about training.... then about 2-3 years or so after that I started reading up more about nutrition..... then about 1-2 years after that I started reading up more about injuries which has led me to my current career choice in which I am in school now for physical therapy. Basically, I've learned about 98% of what I know from the internet which means you can too if you know where to look and are willing to read up on things. :p Used to be huge into debating stuff regarding training/nutrition/injuries but not so much anymore... but you do learn a huge amount from doing that because you actually have to research to back up your position and reconsider points if someone has better arguments/research. That really sounds good to me; im currently in school as a biology major and i'd always intended to go into a medical career... this thread has given me quite an interest in nutrition, and anatomy/physiology type classes have always been my greatest interest. Maybe I should look into that some more. Yeah, definitely. A&P is fun... well not fun during but you'll appreciate it more afterwards. If you want to get ahead and have the class be more fun while you take it you should start learning a lot of stuff now so it's much easier when you take it the first time. Show nested quote +On April 19 2011 16:36 Anabolicqt wrote:
Just finishing up my degree in kinesiology then also planning to do more school for physical therapy. Fun stuff Where you planning to apply to?
I am applying to get my doctorate at California State University Fresno which has a joint program with California State U San Francisco.
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I weighed myself today after my workout, I was at 170. I'm going to eat more...
I reset my bench after struggling at 195 (I'm probably 165 lb in the morning) for two weeks; this is my 2nd reset this year, first was around mid-Jan.
Now I'm including inclines; hopefully this will help me get past 195.
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hey guys. i never seem to get my abs sore when i squat. am i doing something wrong? or do i need to lift heavier? i try to tighten my abs when i do it.
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^ how much weight are you squatting?
you use your abs (and back) for stabilization when you squat; if you have a decent core to begin with, it shouldn't be sore.
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soreness doesnt mean you are builing new muscle tissue and is thus not indicative of progress.
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EPT
