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On June 30 2011 02:48 dudeman001 wrote:
Question primarily on squats: the only gym I'm using now is this tiny company gym that has standard equipment: treadmills, dumbells, a few press machines, etc, but no bars for bench, squat, or any of those exercises. To work my legs would I be better off using a quad-press machine, or holding a dumbell to my chest and doing weighted squats that way?
pistols/single leg squat, bulgarian split squats, weighted lunges, etc.
Leg press is OK I guess. Goblet squats are ok as well
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On May 25 2011 17:02 4thHatchery wrote:+ Show Spoiler +On May 10 2011 18:45 4thHatchery wrote:
4thHatchery
Age: 21 || Height: 167cm || Weight: 61kg
Starting Date: xx/xx/xx || Goal Date: xx/xx/xx
Weight goals -- none
Training goals -- wall handstand, 1/2 front/back lever, better tuck planche, 60s L-sit
Nutrition goals -- eat more
Misc goals -- none
I'm trying to follow killroy's plan (just the static exercises) from the fundamentals of bodyweight training link. So far I've done the routine about 4 times but without any handstand work at all since I'm terrified of falling on my head and injuring myself. Is there any test to measure if I'll be able to hold it without actually trying it or should I just go for it? I have already noticed progress in tuck FL and BL, last time I did about 4 sec holds x5 for both. Tuck planche barely able to hold for 3s even though I can hold frog stand for 60s. L-sit I think might be about 15s at the moment.
As I don't have any weights and won't be going to a gym any time soon what should I be doing for leg work? One leg squats? Also some comments about handstand would be appreciated as I don't want to develop imbalances and would like to be able to add it to my routine asap. Just scared. Wall handstand going better than I expected, happy about that. Single leg squats are a bit wobbly but they'll get better. Still have to find a place to do glute ham raises and some padding for my knees I think. Last time I timed L-sit it was 20s/20s/15s/5s, going ok but I guess I'll start doing it with fingers pointed back from now on. Tuck planche still sucking but it's the hardest of my exercises so I'm not too annoyed. Rain has been screwing with tucked FL and BL by making the bar slippery. Still I feel I've made progress and will likely start timing them for 1 minute of total time and when I can hold them for that long on one set I'll try progressing to advanced versions.
It's been over a month since my last post so time for updates. I haven't timed any exercises except for L-sit which is now ~35s on a good day and then I do two shorter holds to bring the total time to a minute. Tuck planche hasn't progressed much at all, which is annoying. Tuck FL I'd estimate to be about 15-20s. For BL I switched to straightening my body and then lowering to an angle where I can hold for a while. Not quite horizontal yet though. Wall handstand estimated about 15s, but usually less, as I'm trying to find my balance and most holds fail due to losing balance rather than because of fatigue.
Some questions: Does it matter which way I grab the bar in back lever? I start with chinup grab and then bring my feet under the bar. I've seen pics/youtube videos where they start with their hands in a pullup position.I tried this once and it felt really uncomfortable and my grip didn't feel strong either.
Tuck planche still 3s max, only progression is that I can bring my hips higher now. Can this sucking be explained by me gaining 3kg in weight? I'm unsure of the volume I should be doing here. Your article (eshlow) says to keep total time shorter in more intensive stuff but Christopher Sommer link says to just add sets to a minute of total time. Is there such a thing as resetting in body weight training?
Also planche and handstands are hurting my wrists.+ Show Spoiler + Pain is in the E, F, and A areas and only on the top/back of my hand side. It's worse in flexion and extension and basically nonexistent in radial and ulnar deviation. (wikipedia ftw :D)
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On June 30 2011 02:05 eshlow wrote:Show nested quote +On June 29 2011 23:17 Zafrumi wrote:
ok guys time for a gross topic: poop!
for the past couple of days i've been having indigestion. first it was just normal diarrhea, but now it feels like I'm constipated AND I have diarrhea at the same time... is that even possible?
I always feel like there is a "trouble maker" in my tummy but it wont come out (constipation, right?) and the little that does come out is liquid (diarrhea).
I have no idea what to do lol. should I drink lots of milk/eat fibers to flush everything out, or go the other way? does vitamin D help against stomach problems? What have you been eating?
the day before it started I had a croissant, some bread and some pastry for breakfast (friend ate exactly the same though). for dinner I had squid/sepia salad with lots of random asian stuff in it (like cilantro, lettuce, sprouts and a ton of other stuff I didnt recognize). fried duck with rice, lots of fruits and a spicey dressing as main course. drank water with it.
thats all I think.
there is definitely something "stuck" in my intestines. it wants to come out but I think it might be too big :D manly poop ftw!
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Damn now I'm fuckin hungry
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On June 30 2011 04:02 4thHatchery wrote:
Some questions: Does it matter which way I grab the bar in back lever? I start with chinup grab and then bring my feet under the bar. I've seen pics/youtube videos where they start with their hands in a pullup position.I tried this once and it felt really uncomfortable and my grip didn't feel strong either.
I think the chinup grip activates the biceps a lot more, and you have to be a bit careful to make sure your bicep tendons are up to the task, otherwise you could hurt yourself, especially if you lower down into a german hang.
Tuck planche still 3s max, only progression is that I can bring my hips higher now. Can this sucking be explained by me gaining 3kg in weight? I'm unsure of the volume I should be doing here. Your article (eshlow) says to keep total time shorter in more intensive stuff but Christopher Sommer link says to just add sets to a minute of total time. Is there such a thing as resetting in body weight training?
I think if you're going to do the linear progression style, then you probably want to do resets just the same as weight training. You can lower the intensity by just decreasing your hold time. An alternative to the Linear Progression is Steady State Cycles. I think the progress may be slower but you also decrease your chance of injury. Here's a link about it on Sommer's forum: http://www.gymnasticbodies.com/forum/viewtopic.php?f=18&t=3858&hilit=steady state cycle
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I've got a question. What the heck is the difference between a sweet potato and a yam?
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I found out i lost 5 pounds. Does this mean I lost muscle? (nooooo) It's been almost one month since I stopped working out and I don't think its possible to lose 5 pounds of muscle in a month... -_-
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Date with epic squad girl tomorrow! Going to the public pool, she told me I'd have to rub her sunlotion brrrrr. I'll put some effort into a good post after teh date 
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On June 30 2011 07:24 BouBou.865 wrote:Date with epic squad girl tomorrow! Going to the public pool, she told me I'd have to rub her sunlotion brrrrr. I'll put some effort into a good post after teh date
pic of you and her!!! :D
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might try powercleans tomorrow , since i cant do chinups or OHP anymore.
if i cant do powercleans (due to shitty forearm, or gym doesnt allow them) then i guess ill try something like shoulder shrugs.....
really i want something to replace OHP that i can do to increase my tiny weak shoulders.
currently i am doing:
squat, bench, dead
squat, ???, dead
maybe dumbell lateral raises for shoulders. since powerclean is supposed to replace deadlift and i dont want to do that yet (until im more confident with deads)
lateral raise looks kinda dangerous to me tho , idk
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Started reading SS. The art of the squat truly is fascinating. And extremely complicated, giving me a headache xD.
@FF, lateral raises aren't dangerous just don't go too high weight!
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Had a good day today. Even though it's been 3 weeks since I last slept.
Couldn't go to the gym cause I had to drive my dad around but it was nice overall. Will make up for it tomorrow.
Btw, here's to another 400 pages! :cheers:
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8 hour day at work. people called off so I had to unload 8 pallets by myself. I am so tired. Don;t know how this session is gonna go 5x7@250. Gonna try to bang it out.
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On June 30 2011 10:23 xJupiter9x wrote:
8 hour day at work. people called off so I had to unload 8 pallets by myself. I am so tired. Don;t know how this session is gonna go 5x7@250. Gonna try to bang it out.
Get some caffeine! or sugar. or ammonia (is that what they use? the stuff some people sniff before doing big weights)
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i got some caffien tablets from Tesco....cudnt believe it when i saw them on the shelf. wtf are people thinking
* you know you've had enough milk today when you start inadvertently spitting it out over your trousers every time you take a sip
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On June 30 2011 10:35 vicariouscheese wrote:Show nested quote +On June 30 2011 10:23 xJupiter9x wrote:
8 hour day at work. people called off so I had to unload 8 pallets by myself. I am so tired. Don;t know how this session is gonna go 5x7@250. Gonna try to bang it out. Get some caffeine! or sugar. or ammonia (is that what they use? the stuff some people sniff before doing big weights)
That might work if i was tired like i needed sleep haha. but im tired like I just worked out. 63 bags of popcorn seeds and like 100 boxes of soda syrup are heavy as hell to be moving around the theater.
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So got my back waxed.
Welp, that was a new experience.
Time to hit these muh f'in weights tomorrow and make it worth it.
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check in a mirror every day to make sure you dont get a flare-up of spots due to irritation and ingrown hairs as they grow back. if you do then pick up some (expensive) cream/gel to deal with it.
i am still smooth but spotty as hell, only 3 weeks to get rid of them before holiday. got on antibiotics aswell to help  goddamnit why is nothing simple for me
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EPT![[image loading]](http://upload.wikimedia.org/wikipedia/commons/5/50/Carpus.png)
