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On July 14 2011 14:37 phyre112 wrote:Show nested quote +On July 14 2011 11:15 funkie wrote:
What's a neutral grip pullup?
Nice deadlifts!
Good session today!
62kg press 3x5
90kg 3x5 front squat.
Pullups 8-6-6 Pretty sure it's palms facing each other, also known as a "hammer grip" pullup. Can't wait to go lift tomorrow; I actually get to move up on my squat weight. Haven't done that in a while =x.
I actually think neutral grip just means "not wide-grip", i.e. hands about shoulder-width apart.
beastly bench haji. you've become so strong its ridiculous
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On July 14 2011 16:06 phyre112 wrote:Show nested quote +On July 12 2011 10:25 eshlow wrote:On July 12 2011 10:01 Onyx_Knight wrote:
Hey, Someone told me I may want to post here to get some help, I'm a poor american who can't afford to go to the doctor unless absolutly necessary.
Since friday evening I've had some chest pains. Its right in the middle, where my ribcages meet, and about the high of my heart, but like I said, pretty much dead center of my chest. Its pretty constant pain and flares when movement or deep breath taken. People call me crazy but it FEELS like I pulled something, like the pain is very similar as if I pulled a leg muscle, the constant dull throb, then the flares when in use. Sometimes the pain goes away or moves a bit to the right ( my right looking down, away from the heart.) The pain doesn't feel as if its coming from INSIDE, but like RIGHT on the bone of the rib or right under the skin.
Anyone who could have any help with this would be greaty appreciated! I would seriously get this check out by a doc.However, the other thing I would say it likely could be if you did some stressful exercise like pulling or pushing movements on the ribcage is that it could be costochondiritis / tietze syndrome I do have a write up this but seriously get it checked out by a doc. Do not mess with potential heart issues. + Show Spoiler +costchondritis/tietze syndrome:
So you can give yourself costcondritis/tietze syndrome/etc. by aggravating your costal cartilages by doing this.
Since the origin of the pecs is on the sternum and partially on the costal cartilages, if you haven't used your chest in resistance trainig much before the connective tissues aren't as strong. Thus, when you do a deep movement where you erally stretch out the pecs like dips, the origin of the muscle on the costal cartilages can start to pull them away from the costal facets on the sternum
Obviously, this creates inflammation and in general can lead to some popping and hurting.
Best thing you can do is REST AND LET IT HEAL. Take your anti-inflammatories to help decrease inflammation and allow healign to occur. Fish oil is always good. Massage to teh area works as well.
Ice if it helps. Otherwise, once it starts feeling better use heat to stimulate more blood flow to encourage faster healing from the body since the area does not get a lot of blood flow as it is bone/cartilage in that area.
Keep the muscles working through full but non-weight bearing and non-painful range of motion so that the muscles don't tighten up on you, and the muscle movement will also help stimulate blood flow to the area as well.
Usually, if you didn't chronically aggravate you should be able to get back to exercising within a week.
Just avoid the exercise that aggravates it for a while, and focus on other exercises that are less intense of the chest... and then work your way back into these SLOWLY so you don't reaggravate your condition. @sob3k The spoiler by eshlow from a couple pages back seems pretty relevant, figured I would dig that up so he didn't have to repost it =p.
Awesome, thanks. I guess I'll just take it super slow.....annoying and a bit odd considering I've been doing pretty hardcore upper body exercises for so long, but I hadn't done dips for a while.
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On July 14 2011 16:24 Zafrumi wrote:Show nested quote +On July 14 2011 14:37 phyre112 wrote:On July 14 2011 11:15 funkie wrote:
What's a neutral grip pullup?
Nice deadlifts!
Good session today!
62kg press 3x5
90kg 3x5 front squat.
Pullups 8-6-6 Pretty sure it's palms facing each other, also known as a "hammer grip" pullup. Can't wait to go lift tomorrow; I actually get to move up on my squat weight. Haven't done that in a while =x. I actually think neutral grip just means "not wide-grip", i.e. hands about shoulder-width apart. beastly bench haji. you've become so strong its ridiculous
phyre got it right, or at least I'm doing it that way. With palms facing each other 
@Haji: wtfBench? Crazy progression on it!
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PR'ed at 350 ( had more 15-20 in me imo ) for deads and 360 for squats this week.
Current lifts
Squats : 360
Bench : 225
Deads : 350
Ok , time to stop program jumping and do some real work . Texas method here i come .
What kind of percentages should I be using for my 5x5 lifts? ( and x5 deadlift)
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hey
been 12 days without gym or reading thread
made a few changes and will let results speak for themselves, no more whining or excuses
alarm clock will be set at 10am whether i get any sleep or not. having a full gym session is more important than anything else.
today
squat 60kg 2-3-3-3-3, 50kg 3x5
bench 65 x4, 70 x2, 65 x3 absolutely no strength in arms whatsoever (appropriate rest times)
dead 80 1x5, 90 1x5 felt good
will go tomorrow and repeat the workout (supposed to be hitting 70kg bench, not failing 65 - i couldnt have lost that much strength in 2 weeks could i? will see tomorrow)
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On July 14 2011 12:56 thedeadhaji wrote:
Bench: 235lb 3x5.
Wrists are dying X_X (but on the last set, I found that gripping the bar as hard as I could alleviated this, so there's hope for getting to 250!)
Wow Haji, mad props! I wish my Bench was that good ! :D
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On July 14 2011 21:32 FFGenerations wrote:
will go tomorrow and repeat the workout (supposed to be hitting 70kg bench, not failing 65 - i couldnt have lost that much strength in 2 weeks could i? will see tomorrow)
same workout and no rest day in between? u sure?
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yeah, dont overcompensate mate bench strength decreases pretty rapidly if you dont eat/rest enough. if you havent done anything in 12 days you might be too sore for the gym anyway tomorrow
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Ya we'll see, think I made the right decision tho
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On July 14 2011 20:55 kurrysauce wrote:
Ok , time to stop program jumping and do some real work . Texas method here i come .
What kind of percentages should I be using for my 5x5 lifts? ( and x5 deadlift)
90% of your current 5RM for the 5x5, deadlift just your present 5RM.
I did set it up that I worked my way up to the 90% within three weeks though:
Week1: 80% 5x5; 90%1x5
Week2: 85% 5x5; 95% 1x5
Week3: 90% 5x5; 100%1x5
And from there on just increase by 5lb every week (2,5 for pressing). I am not saying this is the best way to do it, it's just how I managed it to get used to the different kind of volume-distribution. Also, percentages don't work too well at higher numbers. If I understand the setup correctly, the 5x5 workout should not be too far off from the 1x5, or it is simply not hard enough. So you may need to adjust your 5x5 later on (i.e. increase the 5x5 more than the 1x5 for some time). I personally aim my 5x5 to be 10kg(22lb) below my 1x5. But I am not far along in the programm right now to say how well it will work out. Just some food for thought for your own setup
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Do you guys use the Hook grip in the Starting Strength book for powercleans? I'm still using my deadlift grip I guess :x
Also a guy who works said that I am squatting too heavily and that I may injure myself in the long by doing squat with bad form. Guess this calls for a video. Gonna do on early on friday I think. Possibly I should start to use the belt to avoid poor form.
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On July 15 2011 00:13 Advocado wrote:
Do you guys use the Hook grip in the Starting Strength book for powercleans? I'm still using my deadlift grip I guess :x
Also a guy who works said that I am squatting too heavily and that I may injure myself in the long by doing squat with bad form. Guess this calls for a video. Gonna do on early on friday I think. Possibly I should start to use the belt to avoid poor form.
Hook grip is fine. I would use double overhand for deadlifts just to buidl the grip strength
vid would be good
Probably don't want/need the belt if your form is good
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Argggg a week off from lifting and my shoulder is still bugging me. I hope I didn't tear something serious :/
But on the bright side, from when I started working out a year ago till now I've lost over 20 pounds. ^^ 182lb now, hopefully 175 by the end of summer. :D
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Hey guys, I have a couple quick questions about nutrition.
So I've started tracking my eating habits at fitday, and I remember seeing some percentage allocations thrown around on this thread regarding intake of carbohydrates/protein/fat. I think it was 50/35/15, but I'm not sure about the numbers and not sure of the order either. I tried to find mention of it but can't. So what were you guys talking about?
Second, in the activities tab of fitday, it claims that I'm burning 3400+ calories per day after exercise, 3000 of which come from my "seated, some movement" lifestyle. This is considerably higher than I expected. I'm 25yrs old, 225lb and 5'3''. I just find it hard to believe that, before I started eating more healthily, I was consuming over 3000 calories a day to maintain that weight. Do those numbers make any sense to you guys?
Finally, for the past couple months, I've been eating 1500 or 1600 calories a day, which I'm now worried may be too low or something. I did this because for all this time I thought my calories burned per day was somewhere around 2300. Should I be eating more? I'm not hungry, though I am focusing on eating lower calorie/healthier foods. My current menu looks something like this:
Spinach
Carrot
Banana
Apple
Potato (occasionally)
Yogurt
Sandwich (turkey, cheese, white bread)
Cereal (occasionally)
Soup (tomato or vegetable beef)
Chicken, Pork, or Steak (lean, usually chicken because I'm poor, and I make sure to eat one of these every day for protein)
Not all of this every day, but some combination for meals and snacks when I'm hungry. I drink exclusively water except when I drink alcohol at parties. Is there anything I'm missing here?
edit: I don't know if this is relevant to the previous questions, but my exercise routine is some weightlifting with dumbbells and general calisthenics, more recently I've alternated days between that and walking 2 to 3 miles. I'm just walking because my knee still isn't 100%.
Thanks for your help.
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On July 15 2011 02:53 Dromar wrote:
Hey guys, I have a couple quick questions about nutrition.
So I've started tracking my eating habits at fitday, and I remember seeing some percentage allocations thrown around on this thread regarding intake of carbohydrates/protein/fat. I think it was 50/35/15, but I'm not sure about the numbers and not sure of the order either. I tried to find mention of it but can't. So what were you guys talking about?
Second, in the activities tab of fitday, it claims that I'm burning 3400+ calories per day after exercise, 3000 of which come from my "seated, some movement" lifestyle. This is considerably higher than I expected. I'm 25yrs old, 225lb and 5'3''. I just find it hard to believe that, before I started eating more healthily, I was consuming over 3000 calories a day to maintain that weight. Do those numbers make any sense to you guys?
Finally, for the past couple months, I've been eating 1500 or 1600 calories a day, which I'm now worried may be too low or something. I did this because for all this time I thought my calories burned per day was somewhere around 2300. Should I be eating more? I'm not hungry, though I am focusing on eating lower calorie/healthier foods. My current menu looks something like this:
Spinach
Carrot
Banana
Apple
Potato (occasionally)
Yogurt
Sandwich (turkey, cheese, white bread)
Cereal (occasionally)
Soup (tomato or vegetable beef)
Chicken, Pork, or Steak (lean, usually chicken because I'm poor, and I make sure to eat one of these every day for protein)
Not all of this every day, but some combination for meals and snacks when I'm hungry. I drink exclusively water except when I drink alcohol at parties. Is there anything I'm missing here?
edit: I don't know if this is relevant to the previous questions, but my exercise routine is some weightlifting with dumbbells and general calisthenics, more recently I've alternated days between that and walking 2 to 3 miles. I'm just walking because my knee still isn't 100%.
Thanks for your help.
3000 calories as just daily caloric use sounds a bit high, you're likely more between 2300-2600 depending on your exercise level. I wouldn't drop below a daily intake of 1800 calories though. Your diet sounds pretty healthy, just be careful to not overdo it with breads and if it's in your budget try to buy grass-fed meat. You can always also add in nuts as a snack to get some additional protein and healthy fats.
Just keep exercising, walking is very good. Any exercises you can do that activate more muscle groups is the best. As you lose weight the strain on your knees will lessen and you can start running, but don't push your body farther than it wants to just yet.
Beyond that you have to assess your goals. Weight loss truly boils down to calories in < calories out. Just keep exercising as you can and control your portions. Good luck!
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I don't know, 3000 calories for a 225lb young male sounds about right to me. Maybe a bit lower, since 5'3 is pretty short and there is probably not too much muscle. But I would assume it's not below 2800 calories.
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it shows me for 2990 calories a day, while SITTING LIFESTYLE. I go up to 4000+ when 2h+ skiing :D
I am 6 7 or 203 and about 92kg
-e- stupid typo :D
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No protein in my house, I'm going to die.
Also, iirc, beans are a no-no for paleo right?
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Been a while since I've had time to visit TL. Way too busy. Wedding coming up this weekend and then firefighter's test this coming week. Wish me luck!
Doing last bit of training for the firefighter's tomorrow morning btw. And It'll be brutally hot out once again. I guess that's somehow appropriate.
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Toadys workout...
Chin Ups
BW + 35 lbs x 5-5-4.5
Pulldowns
120 x 8-8-8
STANDING OH Press
90 x 5-5-5
DB Lateral Raises
30 x 8-5
27.5 x 3-9
Standing Calves
160 x 15-15-15
Ab work
Cable Cross overs x fail
Weighted Something [Standing Reverse Sit ups?] (45 lbs and 80 lbs respectively) x 8-10
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People just takin' my shit today. Had to do standing because I thought some guy was using the seated OH Press thing, but instead he just decided to leave the weights on and sit his water bottle there. And then the place that I usually do my Barbell twists was taken so I tried the cable cross overs. Big fail - Just using everything but my abs haha. I don't know how to describe the thing I did for them, but it was nice. If only it worked my lower abs to any degree...
Anyways, everything else was awesome. Progressing on lateral raises, and my chins were so close to moving up to +40 lbs next time. Pull downs are getting real challenging. Calf work is Calf work - I like my calves but I want them fucking huge.
I like this day for some reason. I think it is the best put together day; I'm not exhausted like I am the other days but I am still exhausted. I can't explain it. But I like it.
Finally, I should be able to work out tomorrow but it will be a little late. Got a lady friend coming over and shes staying the night. Leaving Friday, but I don't know what time. All I know is I'll be busting my ass to hit the gym. Disregard females, Acquire Aesthetics.
And yes, this is the lady friend who can squat and bench. 
@Majin: Good luck man! I know a few people who are fire fighters, and I hear it is hard but very worth it. Although they say the only way to stay sane from the shit they see is to have tons of fun. They told me looped the sound of a duck over the megaphone on their ambulance and played it as they drove down the street. I laughed.
@Dromar: Up those calories bro! I'd say do not go below 1800 as was said. Get some more protein, and follow SS (Or at least do some squatting/deadlifting/Benching) And you'll lose weight. If you lose weight as it is now, you'll most likely turn out to be skinny-fat (What happened to me). Fuck that, you wanna be a monster.
Monster Bench Haji
Edit:@Neco: She is, which is why Imma wife her 
Good lord, sick but I feel amazing.
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EPT
