|
One thing I absolutely love doing after a power clean workout is taking 20kg off and then doing like 15-20 power cleans, and after last rep from the rack position do as many front squats as possible. The feeling after that is awesome.
|
warming up with former olympian feed lowe :D
edit: 110 miss, 110 make, 115 miss.
upset decafchicken.
edit 2: hit 130, 135, 138 on Cj
|
infinity21
Canada6683 Posts
On August 13 2011 23:38 eshlow wrote:Show nested quote +On August 13 2011 16:01 DimmuKlok wrote:On August 13 2011 05:29 bdictkam wrote:On August 13 2011 02:29 DimmuKlok wrote:On June 18 2011 05:52 DimmuKlok wrote:
Hello everyone!
I reached my weight loss goal that I set for myself when I originally posted in this thread(Although I forgot to be specific). My goal was to reach 250lbs by June and I'm at 247lbs as of today. That's 33lbs lost since I started posting here and 63lbs lost total.
Since I've reached my initial goal and I'm still not satisfied yet, I'm going to make my next goal to be 220lbs before September.
Hello everyone, I'm back again with another update. I quoted my last update for convenience. As of today I am 219.5lbs, meaning I reached my goal of hitting 220 by September! I'm very happy about this achievement. That's 90.5lbs lost so far from when I started in mid December at 310lbs. I'm still not quite done, though. My next goal is to be 200lbs by Jan 1st of 2012. This goal I wasn't even sure could happen. When I first started losing weight I really only wanted to see if I could get to 250lbs, and if I could, then try to get to 230. Here I am at 219.5 and I'm looking at 200 being the ultimate goal. I have no idea what I'll look like when I do reach 200 because I've been overweight for so many years, but I'm eager to find out. As for pictures, I don't have any right this moment but I do plan on uploading some. I will probably upload some before my next update (200 lbs) and for sure by Nov when everyone's supposed to post pictures. ^^ Thanks for reading everyone, and good luck with your own goals! That is awsome and inspirational, what to write up a bit how youve done it? I am on a simliar road to you just didnt start nearly as fat haha.. Sure, lol. I started off just eating less than I normally ate, although not changing what I ate, and going to the gym daily to use an elliptical for an hour. This was before I found this thread and before I did much research on getting fit. I lost 30lbs doing this but it started to get really hard to lose additional weight. I was convinced that all I needed to do to lose additional weight was to do even more cardio. Then I found TL H&F. I received tons of helpful information from the OP and from asking question in the thread. I eventually came to the conclusion that what I was doing was inferior. I started SS and eating as Paleo as possible, all the while watching my caloric intake. I was worried at first because up until then I thought cardio was the only way to lose weight and the more cardio you did the more weight you lost. But I was wrong. I stopped doing cardio completely and relied on my diet to lose weight. I was happily surprised to find that I was losing weight even faster than I was before, and it was a lot easier than doing cardio for a couple hours everyday. SS helped with the weight loss too, but I mostly love SS for all the strength gain. I've been doing SS and eating Paleo(ish) ever since and have lost 90.5lbs so far, with 110lbs as my goal. I strongly recommend anyone that wants to lose weight to try out the Paleo diet. There's a lot of helpful information about it in the OP and I've had nothing but success with it. Thanks for reading. ^^ Mind if I put your testimonial in the OP? Also, who was collecting the testimonials from this thread earlier? I want to add them to the OP....
Wasn't it sJarl?
Done all my exams! Haven't slept in over 24 hours..
|
Thank you to everyone for giving me their congrats, it's really appreciated. ^^
@Eshlow: I would love it if you put my testimonial in the OP. When I heard that some were going to be in the OP, I made it a side goal to make it in there.  I'll get some pictures up soon too. By the way, Zafrumi was the one going through the whole thread grabbing all the testimonials.
|
great job dimmuklok!
@decaf, fred lowe is a monster. I didnt talk to him but he looks like the biggest 62 in the class hahaha.
btw does anyone know a good site to buy coconut oil? I'm not sure how to shop for it.
|
On August 12 2011 09:10 eshlow wrote:Show nested quote +On August 12 2011 09:00 Matoo- wrote:On August 11 2011 23:06 eshlow wrote:On August 11 2011 10:49 Matoo- wrote:+ Show Spoiler +Ok this is going to be a beginner's post so please bear with me. Matoo Age: 27 || Height: 6'2" - 188 cm || Weight: 170 lbs - 77 kg Context: I haven't done any exercise in the past 10 yrs. Two weeks ago I decided to get in better shape and did some exercise, mostly pull-ups, push-ups, sit-ups and such. I capped out at a ridiculously low amount of reps (around 3 pulls-ups, 10 push-ups, and 20 sit-ups). Then my body ached for half a week. I bought a 15 lbs dumbbell and continued training for about 30 min everyday. 2 weeks later I felt like ok I like this and I want to continue. So I started documentating myself, including spending about 5 hrs reading through the links in the OP. And yeah I was doing it all wrong of course. Overstraining the shoulder and elbow, doing a shitton of reps of biceps curls, etc. That's fine. It's not like I was expecting to get it right without any prior knowledge anyway. But now that I know that I want to continue then I should do it right. Facts: - I'd like to keep exercizing at home. - I already have a pullup bar, a 15 lb dumbbell, and a basic bench (see picture). - Barbells looks like the best thing out there and I could buy one. However my right knee is fucked; if I do some running, about 10 minutes in it will start hurting like hell and then it'll take days for the pain to disappear. So I'm really not hot for any squat- or deadlift-based workouts, since they will require me to flex/unflex my knee a lot, with added weight on top of it. - I can definitely buy a pair of rings. With all of that taken into account, what would you think about doing: - Dumbbell bench presses (SS says it's as good as barbell ones) - Dumbbell presses - Chin-ups (adding weight once I reach 12+ reps) - Ring exercises: Now I'm a bit lost. There's so many. What would be the best ring exercises that I could do to train the remaining muscles that haven't been covered by the previous exercises (since I probably can't do squats or deadlifts, sadly). I was also thinking about: - Handstand push-ups: they look both very useful and fun as hell, especially if I manage to do them freestanding after a while, and I could buy a mat. But aren't they redundant with dumbbell presses? - Roman chair exercises ( cheap!): useful according to SS, but aren't abs covered by ring exercises already? I'd also incorporate stretching several times a day for flexibility (mine is terrible), and swimming for about 30 min every day for cardio/endurance. On the days that I workout, I would do stretching - workout - swimming - stretching. Regarding nutrition: I'm French so bread has been my life so far. However I'm living in the US now so it's a good occasion to try a grainless paleo diet (despite my absolute love for good burgers). I'll keep at it for the next two months and see if I feel healthier or not. Anyway I'd like to have input regarding the set of exercises I could incorporate in my workout (taking into account my bad knee). Once I know what exercises I do I'll be able to make it to the next step and get a precise workout build running with weight/set/reps/goals etc. First thing is first. Need to fix the knee injury. Whether going to a doctor if rest isn't helping or whatever. After that you need some goals.... what are you trying to accomplish? "getting fit" et al are not good goals.. Do you want to improve body comp? If so, how much? Do you want to gain strength? if so in what? how many reps? what weight? what skills? Randomly throwing somethign together with no hint of progression is pretty much useless and whne you just go do things randomly like you did it can easily lead to overuse injuries. Doctors already told me to rest when I first experienced this problem 6 months ago. I can now tell it didn't work. So I plan to have my knee looked at again but I can't do that until October, which is when I'm back in France for a few months with full medical coverage. Two months is a long time and I'd like to start exercising (let's not call it real training then) before that. And yeah my main focus is to reduce body fat %. As well as flexibility and endurance but these two look simpler in comparison - the op links to stretching resources that are pretty straightforward and I've got a pool I can just swim in every day. So what do you people use to measure body comp? Scales w/ electric current measurement? Apparently it's not very accurate but at least it's easily affordable and still ok-ish if paying attention to how much you just drank / been swimming / etc. Any doctor who says to rest you need to ask them why. If they can't give you a good answer, it's not a good call. Rest solves some problems, it doesn't solve others. You always need to ask the why and what they think it is. if they can't answer the question you need to see someone better. Straight up reduce body fat is all in your diet. If you are going to do swimming you should swim sprints and take rests... kinda like HIIT for running. that's going to help your body composition more than just swimming lots of laps like cardio would be just steady state running. In the meantime you can do bodyweight strength training that is fine.... try to progess and not just increase the repetitions beyond like 10.
Thanks for the advice. After reading up a lot about gymnastics I've found it to be quite fascinating and ordered a pair of rings and a book (Building the Gymastic Body) that should help me do the exercises with proper form. I'm going to spend the next 2 months doing very basic bodyweight exercises followed by sprint/rest swimming and heavy stretching.
Here's what my program is going to look like:
+ Show Spoiler +Warmup: Work towards achieving 60s plank / reverse plank / hollow hold with arms up / arch hold / parallel bar support / chin-up & pull-up dead hang / inverted hang. 3 sets of each. Basic workout: - Push-ups with elevated feet until 10+, then dips (on rings) until 10+, then weighted. - Chin-ups / pull-ups until 10+, then weighted. 3 sets of each. Advanced workout: I'll only start doing this once I can hold the warmup exercises for 60s. - Planche. - Front lever and back lever. - Spend 15 minutes in handstand position (on wall) working towards good form, free-standing handstand, and pushups. 2 days of rest between workouts. Gonna write down my current scores to keep track of progression. -- Then 20 min of swimming: sprinting sequences followed by rest. -- Then 40 min of stretching: Scapula mobilization (from here), wall slides, cat stretch, arms back, seated pike, seated straddle, frog stretch, partial side splits, knee lunge, kneeling pike, seal stretch, bridge wall walk, german hangs (rings), all the while doing wrist movements when my arms are free. Also, wrist pushups, from my knees at first because it hurts too much otherwise. 3 sets of each. Gonna take pictures of myself in maximum extension to keep track of flexibility gains. -- Eat paleo + protein-heavy food.
I'm a bit lost regarding the frequency of the stretching though. I've read on some websites that the more the merrier and if you can stretch multiple times a day it's great. Others say that it's better to do post-workout heavy stretching that will leave you sore as fuck but only once or two times a week. My current take would be to do the full 40-min stretching about 2 times a week, but do the wrist pushups everyday. Is that correct?
|
On August 14 2011 06:55 AoN.DimSum wrote:
great job dimmuklok!
@decaf, fred lowe is a monster. I didnt talk to him but he looks like the biggest 62 in the class hahaha.
btw does anyone know a good site to buy coconut oil? I'm not sure how to shop for it.
http://www.simplycoconut.com/food_products.htm
I've gotten some stuff off of iherb before. It was good but not as cheap as the above site I believe.
On August 14 2011 09:02 Matoo- wrote:Show nested quote +On August 12 2011 09:10 eshlow wrote:On August 12 2011 09:00 Matoo- wrote:On August 11 2011 23:06 eshlow wrote:On August 11 2011 10:49 Matoo- wrote:+ Show Spoiler +Ok this is going to be a beginner's post so please bear with me. Matoo Age: 27 || Height: 6'2" - 188 cm || Weight: 170 lbs - 77 kg Context: I haven't done any exercise in the past 10 yrs. Two weeks ago I decided to get in better shape and did some exercise, mostly pull-ups, push-ups, sit-ups and such. I capped out at a ridiculously low amount of reps (around 3 pulls-ups, 10 push-ups, and 20 sit-ups). Then my body ached for half a week. I bought a 15 lbs dumbbell and continued training for about 30 min everyday. 2 weeks later I felt like ok I like this and I want to continue. So I started documentating myself, including spending about 5 hrs reading through the links in the OP. And yeah I was doing it all wrong of course. Overstraining the shoulder and elbow, doing a shitton of reps of biceps curls, etc. That's fine. It's not like I was expecting to get it right without any prior knowledge anyway. But now that I know that I want to continue then I should do it right. Facts: - I'd like to keep exercizing at home. - I already have a pullup bar, a 15 lb dumbbell, and a basic bench (see picture). - Barbells looks like the best thing out there and I could buy one. However my right knee is fucked; if I do some running, about 10 minutes in it will start hurting like hell and then it'll take days for the pain to disappear. So I'm really not hot for any squat- or deadlift-based workouts, since they will require me to flex/unflex my knee a lot, with added weight on top of it. - I can definitely buy a pair of rings. With all of that taken into account, what would you think about doing: - Dumbbell bench presses (SS says it's as good as barbell ones) - Dumbbell presses - Chin-ups (adding weight once I reach 12+ reps) - Ring exercises: Now I'm a bit lost. There's so many. What would be the best ring exercises that I could do to train the remaining muscles that haven't been covered by the previous exercises (since I probably can't do squats or deadlifts, sadly). I was also thinking about: - Handstand push-ups: they look both very useful and fun as hell, especially if I manage to do them freestanding after a while, and I could buy a mat. But aren't they redundant with dumbbell presses? - Roman chair exercises ( cheap!): useful according to SS, but aren't abs covered by ring exercises already? I'd also incorporate stretching several times a day for flexibility (mine is terrible), and swimming for about 30 min every day for cardio/endurance. On the days that I workout, I would do stretching - workout - swimming - stretching. Regarding nutrition: I'm French so bread has been my life so far. However I'm living in the US now so it's a good occasion to try a grainless paleo diet (despite my absolute love for good burgers). I'll keep at it for the next two months and see if I feel healthier or not. Anyway I'd like to have input regarding the set of exercises I could incorporate in my workout (taking into account my bad knee). Once I know what exercises I do I'll be able to make it to the next step and get a precise workout build running with weight/set/reps/goals etc. First thing is first. Need to fix the knee injury. Whether going to a doctor if rest isn't helping or whatever. After that you need some goals.... what are you trying to accomplish? "getting fit" et al are not good goals.. Do you want to improve body comp? If so, how much? Do you want to gain strength? if so in what? how many reps? what weight? what skills? Randomly throwing somethign together with no hint of progression is pretty much useless and whne you just go do things randomly like you did it can easily lead to overuse injuries. Doctors already told me to rest when I first experienced this problem 6 months ago. I can now tell it didn't work. So I plan to have my knee looked at again but I can't do that until October, which is when I'm back in France for a few months with full medical coverage. Two months is a long time and I'd like to start exercising (let's not call it real training then) before that. And yeah my main focus is to reduce body fat %. As well as flexibility and endurance but these two look simpler in comparison - the op links to stretching resources that are pretty straightforward and I've got a pool I can just swim in every day. So what do you people use to measure body comp? Scales w/ electric current measurement? Apparently it's not very accurate but at least it's easily affordable and still ok-ish if paying attention to how much you just drank / been swimming / etc. Any doctor who says to rest you need to ask them why. If they can't give you a good answer, it's not a good call. Rest solves some problems, it doesn't solve others. You always need to ask the why and what they think it is. if they can't answer the question you need to see someone better. Straight up reduce body fat is all in your diet. If you are going to do swimming you should swim sprints and take rests... kinda like HIIT for running. that's going to help your body composition more than just swimming lots of laps like cardio would be just steady state running. In the meantime you can do bodyweight strength training that is fine.... try to progess and not just increase the repetitions beyond like 10. Thanks for the advice. After reading up a lot about gymnastics I've found it to be quite fascinating and ordered a pair of rings and a book (Building the Gymastic Body) that should help me do the exercises with proper form. I'm going to spend the next 2 months doing very basic bodyweight exercises followed by sprint/rest swimming and heavy stretching. Here's what my program is going to look like: + Show Spoiler +Warmup: Work towards achieving 60s plank / reverse plank / hollow hold with arms up / arch hold / parallel bar support / chin-up & pull-up dead hang / inverted hang. 3 sets of each. Basic workout: - Push-ups with elevated feet until 10+, then dips (on rings) until 10+, then weighted. - Chin-ups / pull-ups until 10+, then weighted. 3 sets of each. Advanced workout: I'll only start doing this once I can hold the warmup exercises for 60s. - Planche. - Front lever and back lever. - Spend 15 minutes in handstand position (on wall) working towards good form, free-standing handstand, and pushups. 2 days of rest between workouts. Gonna write down my current scores to keep track of progression. -- Then 20 min of swimming: sprinting sequences followed by rest. -- Then 40 min of stretching: Scapula mobilization (from here), wall slides, cat stretch, arms back, seated pike, seated straddle, frog stretch, partial side splits, knee lunge, kneeling pike, seal stretch, bridge wall walk, german hangs (rings), wrist pushups (from the knees), all the while doing wrist movements when my arms are free. Also, wrist pushups, from my knees at first because it hurts too much otherwise. 3 sets of each. Gonna take pictures of myself in maximum extension to keep track of flexibility gains. -- Eat paleo + protein-heavy food. I'm a bit lost regarding the frequency of the stretching though. I've read on some websites that the more the merrier and if you can stretch multiple times a day it's great. Others say that it's better to do post-workout heavy stretching that will leave you sore as fuck but only once or two times a week. My current take would be to do the full 40-min stretching about 2 times a week, but do the wrist pushups everyday. Is that correct?
Don't stretch til you're super sore that's almost always counter productive. ~15-30 minutes post workout and maybe some on rest days is fine. 4-5x a week works well
|
|
|
get well soon 
thanks for links eshlow
|
On August 14 2011 12:14 thedeadhaji wrote:ugh developed a 102F fever
vitamin D, yo
|
Anyone seen the 2008 doco Bigger Strong Faster? It says a lot of interesting things about performance enhancing drugs and professional sports.
|
thedeadhaji
39489 Posts
On August 14 2011 12:36 eshlow wrote:vitamin D, yo
will do asap
|
On August 14 2011 12:36 eshlow wrote:vitamin D, yo
'vitamin D' and 'starting strength' are like the 'use the search function' of TLHF :p
|
On August 14 2011 13:25 ShaLLoW[baY] wrote:Show nested quote +On August 14 2011 12:36 eshlow wrote:On August 14 2011 12:14 thedeadhaji wrote:ugh developed a 102F fever vitamin D, yo 'vitamin D' and 'starting strength' are like the 'use the search function' of TLHF :p
I think "read the OP" is more the "use the search function" - Vitamin D and Do SS are more like "your macro sucks" and "protoss imba".
|
On August 14 2011 14:15 phyre112 wrote:Show nested quote +On August 14 2011 13:25 ShaLLoW[baY] wrote:On August 14 2011 12:36 eshlow wrote:On August 14 2011 12:14 thedeadhaji wrote:ugh developed a 102F fever vitamin D, yo 'vitamin D' and 'starting strength' are like the 'use the search function' of TLHF :p I think "read the OP" is more the "use the search function" - Vitamin D and Do SS are more like "your macro sucks" and "protoss imba".
..yeah this is a lot more accurate hahaha
|
Sometimes I hate living in Arizona during the summer, then I remember that the heat makes it so that there's 5+ months per year where I *never* get sick.
|
Release
Age: 14 || Height: 5'7" || Weight: 146.4lbs
Starting Date: 8/14/11 || Goal Date: 1/1/2012
Weight goals -- 120lbs
Training goals -- N/A
Nutrition goals -- maintain ketogenic deit
Misc goals -- 10% bf
|
Went on 2.5 week trip. Seriousyl slacking. And now my back is bothering me. And I got sick. Lost a lot of weight :/
Def need to reset again Any advice for getting well quickly from a cold? Also gain weight apart from milk/a lot of food?
|
@Matoo- Yes! Nice to see someone else start bodyweight training. Good luck and enjoy acquiring new skills. Take good care of your wrists though mine are kinda fucked.
On August 14 2011 15:38 Release wrote:
Release
Age: 14 || Height: 5'7" || Weight: 146.4lbs
Starting Date: 8/14/11 || Goal Date: 1/1/2012
Weight goals -- 120lbs
Training goals -- N/A
Nutrition goals -- maintain ketogenic deit
Misc goals -- 10% bf
Why do you want to aim to be so skinny?
@froadac vitamin D. Good to see you post again.
|
On August 14 2011 16:36 Froadac wrote:Went on 2.5 week trip. Seriousyl slacking. And now my back is bothering me. And I got sick. Lost a lot of weight :/ Def need to reset again Any advice for getting well quickly from a cold? Also gain weight apart from milk/a lot of food?
vitamin c helps me when i have a cold. also eating real foods helps as well
for the weight gain part- eat more and lift weights
|
|
|
|
|
|
EPT
