TL Health and Fitness Initiative 2011 - Page 455

On July 24 2011 21:58 pinkranger15 wrote:
hey guys. can you kinda explain to me what this tempo means?

21x1
31x0
3010
1015
2010

thaanks!

On July 24 2011 22:43 BouBou.865 wrote:

Can you give us some context? Right now it's like guessing whether you're a man or a woman, there is no empirical data to support either claim.

On July 24 2011 23:08 Advocado wrote:


I'm pretty sure the pink power ranger was a girl.

On July 24 2011 21:58 pinkranger15 wrote:
hey guys. can you kinda explain to me what this tempo means?

21x1
31x0
3010
1015
2010

thaanks!

On July 24 2011 18:06 jjhchsc2 wrote:
okay i have a bit of a problem.
as eshlow stated a few pages ago ''working out 4 hours before sleep is not good as it is more suscpetible to overtaining'' so with that in mind i changed from working out from 7-8pm to now 4-5 pm (i sleep at 10 btw.)
i use choc milk/normal milk with milo for my protein Post workout meal. I drink 3 cups of milk which equates to 50-60grams of carbs and 30grams of protein. i am 16 years old and i am 170cm which is 5.5 feet i think. so this should be enough.

here's the problem- i get diarhea 2/3 times when i drink milk THEN EAT DINNER 2-3 hours later. So i eat dinner at around 7:30pm. And yes i can tolerate milk. i CAN eat cereal regularly, drink a cup of milk whenever i feel like it and also about 2-3 cups before i go to sleep sometimes.
It's just that when i eat dinner after the milk i get diarhoea.
are there any foods i should be avoiding after drinking milk? i ate meat a few times after the milk which probably caused it. Or should i just eat alot less for the PWO dinners?
If i was to reduce the amount of milk i drank (then slowly increase the amount so my body can take it better) would it help solve this problem? but this also means less carbs and less protein for my post workout.

OR should i just go back to working out after dinner at around 7-8 and just drink the 3 cups of milk without the diarhea? i have googled the 4 hours thing and i have found some debate on personal preference/consistency versus just going with the rule of no workout before 4 hours of sleep. And i know it means that ''there is nothing but milk in my system for 9 hours'' but i can wake up and drink more milk in the middle of the night if it helps.

I would be more happy with changing it back to working out 7-8 as i would get my dinner in with no problem but also workout. i will try to eat dinner then workout from 6-7 maybe if it helps.

Thanks for reading and for any help in advance.
Edit: i am 137 lb / 62kg
PS. @thedeadhaji holy shit nice squat and deadlift

On July 25 2011 00:57 Ohnoes92 wrote:
Squat 67,5kg 5-5-5
Bench: 50kg 5-5-5
DL: 72,5kg 5

Squats an the other excercises are now back at the same weight before my form reset and 3 weeks without lifting.
Got my drivers license three days ago and drove for the first time alone to the gym .
Squats feels a lot better now, im more stable and the weight doesnt shift forward on my toes anymore.

I had a guy as spotter for my bench for the 2nd and 3rd set.
I tell him im gonna do five reps and when im done and about to rack the bar he FUCKING STOPS ME FROM RACKING AND SAYS: - cmon bro do some more, the last one didnt look that heavy...
FUCK YOU, DONT STOP ME FROM FROM RACKING WHEN I SAID IM DONE AT FIVE!! sigh..
He also kept touching my bar on the last reps even though I wasnt even near failing.

Everyone in my gym also seems to have some weird obsession with half and quarter squats I,ve never seen anyone except the girls from the local handball team get below parallel during squats.
/end rant

On July 25 2011 00:57 Ohnoes92 wrote:
Squat 67,5kg 5-5-5
Bench: 50kg 5-5-5
DL: 72,5kg 5

Squats an the other excercises are now back at the same weight before my form reset and 3 weeks without lifting.
Got my drivers license three days ago and drove for the first time alone to the gym .
Squats feels a lot better now, im more stable and the weight doesnt shift forward on my toes anymore.

I had a guy as spotter for my bench for the 2nd and 3rd set.
I tell him im gonna do five reps and when im done and about to rack the bar he FUCKING STOPS ME FROM RACKING AND SAYS: - cmon bro do some more, the last one didnt look that heavy...
FUCK YOU, DONT STOP ME FROM FROM RACKING WHEN I SAID IM DONE AT FIVE!! sigh..
He also kept touching my bar on the last reps even though I wasnt even near failing.

Everyone in my gym also seems to have some weird obsession with half and quarter squats I,ve never seen anyone except the girls from the local handball team get below parallel during squats.
/end rant

On July 25 2011 00:01 eshlow wrote:


eccentric, bottom of the lift pause (if any), concentric, top of the lift pause if any

x means perform as fast as possible (e.g. accelerate the weight with good technique)

http://www.t-nation.com/free_online_article/sports_body_training_performance/a_closer_look_at_tempo


Generally, if you don't know what tempo is don't bother. Just do a controlled eccentric and an "x" concentric where you accelerate the weight out of the bottom of the lift. Brief pauses between each repetition are ok

That would be 10x0 tempo

On July 25 2011 01:38 Zafrumi wrote:


hate to tell you this but technically the lift is invalid if the spotter touched the bar but yeah the guy was a moron lol

On July 25 2011 00:57 Ohnoes92 wrote:
Squat 67,5kg 5-5-5
Bench: 50kg 5-5-5
DL: 72,5kg 5

Squats an the other excercises are now back at the same weight before my form reset and 3 weeks without lifting.
Got my drivers license three days ago and drove for the first time alone to the gym .
Squats feels a lot better now, im more stable and the weight doesnt shift forward on my toes anymore.

I had a guy as spotter for my bench for the 2nd and 3rd set.
I tell him im gonna do five reps and when im done and about to rack the bar he FUCKING STOPS ME FROM RACKING AND SAYS: - cmon bro do some more, the last one didnt look that heavy...
FUCK YOU, DONT STOP ME FROM FROM RACKING WHEN I SAID IM DONE AT FIVE!! sigh..
He also kept touching my bar on the last reps even though I wasnt even near failing.

Everyone in my gym also seems to have some weird obsession with half and quarter squats I,ve never seen anyone except the girls from the local handball team get below parallel during squats.
/end rant

On July 24 2011 19:53 Malinor wrote:

And I don't hate eveything about my body. I actually like the fact that I am much stronger than all of you little people in here

On July 25 2011 03:19 decafchicken wrote:
@eshlow - I seem to often get a mild feeling of nausea when i'm hungry, is this bad?



Watch yourself

On July 24 2011 07:52 thedeadhaji wrote:
Squat: 330lbs 5-5-5 (PR)
Deadlift: 370lbs 1-1
ChinUps: BW+45lbs (PR)

On July 23 2011 18:50 Sinep wrote:
I just arrived in Australia, spending a semester here as part of an exchange. I went into a supermarket and almost cried when I saw how cheap the meat is. 1kilo of roastbeef for $20AUD? In norway, that would cost $65AUD I think I'm going to enjoy my time here 8)

On July 25 2011 04:34 Cambium wrote:


fuck you, seriously, fuck you.

Fuck you and your progress while I've been away. Beast mode incoming in about 1.5 weeks.

+ Show Spoiler +

On July 25 2011 08:45 Ludrik wrote:

Lol that's funny because everyone I know on exchange here always complains about how expensive food is here. Alcohol also. If you're in melbourne checkout if there's a Tasman Meats near you. Waaayyyy cheaper than a supermarket. You can get beef mince for around $4/kg. Chicken breasts 2kg for about $12...

On July 25 2011 00:57 Ohnoes92 wrote:
Everyone in my gym also seems to have some weird obsession with half and quarter squats I,ve never seen anyone except the girls from the local handball team get below parallel during squats.
/end rant