TL Health and Fitness Initiative 2011 - Page 450

On July 21 2011 07:22 dudeman001 wrote:

Used to run cross country and track but that's it. What's up?

On July 21 2011 04:00 cody1024d wrote:
Just finished up a 3 week Olympic Lifting program, called Dan John Big 21. Oh boy, it was certainly, certainly a mental and physical challenge. In a nutshell though, it was very, very effective.

Please note that my body weight hovers around 77kg. Also, some of the kg numbers below are funky, only because I am using weights measured in lbs (stupid gym in home town doesn't even have bumper plates).

Starting Lifts (1 rep Max/5 rep Max):
Clean and (strict) Press: 56.7 kg/49.9kg
Snatch: 49.9 kg/43 kg
Clean and Jerk: 83.9 kg/ 65.77 kg

Ending Lifts (1 rep Max/5 rep Max):
Clean and (strict) Press: 65.77kg/56.7kg ---My 5 rep maximum is surely higher (this was my finishing 5rep set, and in retrospect I could have done more), however 145lbs seems to be my upper limit in terms of pure press as of right now.

Snatch: 54.4 kg/ 43 kg ---My snatches were my weak point coming in, and are clearly still that way coming out of this program. This is partially due to my relative inexperience with the movement. However, on the positive note, the weight seems a lot more stable in the overhead squat and initial catch. I would like to improve upon the 2nd pull, as I think it is causing some balance problems.

Clean and Jerk: 92.89 kg/ 74.82 kg ---I am most happy with the improvement in my Clean and Jerk. Not only were the weights increased, but my form as well. I also think I could have gone heavier on the 1rm, and I will test these upper limits in the next few weeks. As far as criticism, I am still having trouble finishing the second pull in the clean, and am catching the weight too early.

Overall, coming from a Crossfit (2 years) background this program was both humbling and effective. I started this routine in hopes to increase my overall strength and power, to help me in the Crossfit workouts, as I cannot move the required weight for the required reps most of the time (I have to scale it slightly). I think this routine gave me considerable gains, considering it was only a 3 week program. Only time will tell how well this will transfer into my Crossfit WoDs though.

Anyone else have experience (Dimsum and decaf?) with this program? Because personally I would reccomend it.

On July 21 2011 11:13 AirbladeOrange wrote:


I have been a competitive runner for almost 10 years but I can't run nearly as many miles a week as I used to and would be required for solid training or else I will get a stress fracture. Now I want to branch off and give a triathlon a try next summer. I am saving up for a good road bike to buy after this winter and want to start learning to swim properly pretty soon.

Whenever I check this thread it seems like it is always just about lifting weights. I just wanted to know if any endurance athletes are out there.

On July 21 2011 12:43 dudeman001 wrote:

Ah haha yep well I'm here. Good luck with getting in shape for that, you know why you get a stress fracture so easily? And I don't know how experienced of a swimmer you are but just focus on your movements so that your arms are pulling as much as possible and your kicks actually matter.

On July 21 2011 13:28 Steeped wrote:
What would you guys recommend for creatine use? Should I take it everyday even if its not a workout day? And how many times I day should I take it, 1-3 times?

On July 21 2011 12:55 AirbladeOrange wrote:


Thanks. I get stress fractures really easily because there is always a very high degree of bone stress around my shins, particularly my lower tibia.

I don't know how to swim properly at all. I am comfortable in water and can float on my back well but I have never even tried freestyle.

Hope to see more endurance athletes up in here sometime.

On July 21 2011 13:37 phyre112 wrote:


One tablespoon (5g) to ~60 ounces of water, every morning.

Taking it on workout days, or right before your workout, or whatever doesn't do anything. It takes time to absorb into the muscles. Taking it more than once per day won't really do anything but get you drinking more water, as long as you're taking the same amount.

On July 21 2011 18:26 inimenesc wrote:
I have heard that first 5-7 days should be "loading days" where you eat double the amount you need to boost your creatine levels, after that it is 5g x2 a day i think...not sure, get some experts in and google the s*** out of it.

On July 21 2011 23:08 funkie wrote:
Well yesterday was some kind of good day.

I did 90kg 3x5 front squat, and failed my last rep, cause the bar slipped off my hand . fuck.

I ended up in the floor sitting with the bar locked on my shoulders haha. A friend from the gym helped me, I lifted the bar from the resting position in the squat rack, put it up, and loaded it again on my shoulders, nailed that last rep and I was done with it.

like 10mins after, a trainer from the gym said, "how many can you do with 120kg?" and I was like "none, I'm tired haha" and he said "I'll do three and we'll go from there". and I was like, "ok, go".

He put the bar on his back, already showing signs of "imma break myself!asdfad", and he was wearing a belt, he also asked one of the other guys there, to help him go "down", and he went down, he let the bar rest on the parallel mark, and well, he couldn't go up.

By that time I was already pumped up, and I was like, "I won't do reps, but I'll get it up from there (low position in the squat), and I got under it, loaded it pretty well on the back, and proceeded to lift it up with a bit of help from a guy who was checking my form.

No belt, just pure raw awesomeness.

Good day. I didn't do anything else cause I wanted to watch the game, we lost, but we played good footie :D.

go VINOTINTO! :D

On July 21 2011 23:36 OutlaW- wrote:
Hi TL, I need help!
I just returned from vacation from italy and I want to make this month that's left of summer vacation a month of complete character redesign of myself. One of the things (the most important one, too) I want to do is lose weight.
I'm 193 cm (6.3 feet) and 105~ kg (235 pounds~)
I decided that I would drink only water, eat literally only healthy food and only 1500 calories, max 2000 per day. I also decided that I'm going to run every morning, and that I will have some sort of work out (usually at home, push ups, sit ups, leg ups?), but I wasn't sure about some things.
First, should I run before or after breakfast? When should I work out, and what would you recommend?
Also, is eating eggs for breakfast every day healthy? If so, how many?
What food is acceptable and what isn't? I know some fruit is okay, no bread, rice and potatoes both fine, etc., but it would help if someone linked me or helped me further in this.
I'm also thinking about learning how to cook, but the OP has too many channels and there are so many videos that aren't clear enough, so what site/channel would you recommend?
Thanks!
edit: Just to clarify, my only goal is to lose weight, not to gain muscle. I'm going to be working out because gaining muscle helps lose weight, too, but I don't mean bench pressing etc. Losing weight is top priority.

On July 21 2011 23:36 OutlaW- wrote:
Hi TL, I need help!
I just returned from vacation from italy and I want to make this month that's left of summer vacation a month of complete character redesign of myself. One of the things (the most important one, too) I want to do is lose weight.
I'm 193 cm (6.3 feet) and 105~ kg (235 pounds~)
I decided that I would drink only water, eat literally only healthy food and only 1500 calories, max 2000 per day. I also decided that I'm going to run every morning, and that I will have some sort of work out (usually at home, push ups, sit ups, leg ups?), but I wasn't sure about some things.
First, should I run before or after breakfast? When should I work out, and what would you recommend?
Also, is eating eggs for breakfast every day healthy? If so, how many?
What food is acceptable and what isn't? I know some fruit is okay, no bread, rice and potatoes both fine, etc., but it would help if someone linked me or helped me further in this.
I'm also thinking about learning how to cook, but the OP has too many channels and there are so many videos that aren't clear enough, so what site/channel would you recommend?
Thanks!
edit: Just to clarify, my only goal is to lose weight, not to gain muscle. I'm going to be working out because gaining muscle helps lose weight, too, but I don't mean bench pressing etc. Losing weight is top priority.

On July 21 2011 23:53 Snapplecakes wrote:


im currently down 20kg myself and ive trippled/doubles almost all my lifts since my start date in late march.. if you cycle the calories according to offdays and lifting days and do power walking (with slight incline pref) to add on the deficit over the week it wont really hurt your lift progress, esp if youre a newbie with alot of extra fat..

i do all my power walks fasted as i do it on the leangains approach

On July 22 2011 00:02 OutlaW- wrote:

im real noob and have no idea what youre talking about