On February 01 2011 15:18 RosaParksStoleMySeat wrote: 2.) From today I want to do cardio six days a week: 3 days of HIIT and 3 days of moderate intensity endurance training. The moderate intensity training will be 15 minutes immediately following my lifting session, and the HIIT will be on non-lifting days. Sound good? Is there anything else I should do at the gym on HIIT days? Is this volume too high? I wish I could do sprints outside but it's just too goddamn cold. My goal with this is to help break through this 15% bodyfat plateau that I've seemed to reach ... everything agrees on this number consistently (including the scale at the gym, my calipers, and the people who have analyzed my picture), and for some reason I'm having trouble getting lower regardless of how little I eat.
That sounds like too much exercise. You might actually gain fat from that. The danger with overexercising is an increase in elevated cortisol levels, and this results in high insulin levels and insulin resistence. And the higher your insulin levels, the easier it is for you to store fat. I would actually focus on getting better, more refreshing sleep (Which is absolutely crucial to controlling cortisol levels and muscle recovery) and cutting down on your exercise. Seems like that's the reason you've plateaued.
I started training and paying attention to my nutriution 2 weeks ago again. Though I don't have the time to go the the gym right now, but I will have the time in 2 1/2 months again.
Marko "marCoon" Karacic Age: 22 || Height: 179cm || Weight: 64kg 2 weeks ago 66,5kg now Starting Date: 18/01/2011 || Goal Date: 01/06/2011 Weight goals -- 72kg Training goals -- get a nice body again/ finishing SS when I start going to the gym Nutrition goals -- eating healthy and since I am bulking right now eating a lot of carbohydrates good fat and a lot of proteins Misc goals -- none yet
I am training at home right now with the stuff I got here, which isn't that much. I played professionell tennis up unitl I was 18 so I know what I need to eat and how but I am still open for stuff and suggestions.
I am writing this here, because of after starting to read this thread I started to take care of myself again and I am so glad we got this here. I may find the time to start to go to the gym earlier, but I have so much stuff to do and so little time that I shouldn't go until the 2 1/2 months are over.
I jsut gotta say that I love you and that I love this thread! It's so nice to have something like this, because it's pushing me when I read all the awesome stuff you guys are doing and have done.
Edit: and yeah I also started jogging every second day, which sadly isn't possible right now because of the snow out here. Makes Marko sad :/
Went to the gym today. Decided to do something a little fun and deadlifted to my max (favorite lift)
Got up to 255 lbs. Not bad I guess. 225 on squat again (did them on at the end) OHP at 80 lbs, went and did 95 lbs x 1 for the hell of it.
Couple pages back somebody was talking about lifting being something thats always there for ya, and I gotta say thats true. lol thanks for gettin me on board with SS guys :D
Anyways, I recently got an ipod to use when I go lifting. Anyone have any good songs they can recommend? Or even playlists they want to list?
Eshlow, I think I may have spondylolysis. I've scheduled an appointment next week with the doctor to find out for sure. In the meantime, what should I do?
day 10 - lifting is hard day after destroying your PRs lol Missed a few times. Readjusted my program to my new maxes snatch - 1x2 @ 82.5, 2x1 @ 90 C&J- 1x1 @ 110, 117.5 Felt good destroying 117.5 after missing it my first time as its practically my old max front squat - 2x2 @ 275, 1x1 @ 315 (these were easy )
also, for the third time in my uni's history, SNOW DAY BITCHES. Time to black out for the white out ^_^ SNOWPOCALYPSE 2011
@eshlow, got any clue after the hit to my head -> 1/4 of my head is numb?
@catch yes lifting is fun :D what do you listen to? i listen to mostly trance/hip hop if you want any suggestions.
@ilikestarcraft, anyone can, they just need to stretch and work on flexibility. but yeah i've always been a fairly flexible person, didn't take me long to be able to do a full front squat/overhead squat in my clean/snatch
On February 02 2011 08:22 Catch wrote: Went to the gym today. Decided to do something a little fun and deadlifted to my max (favorite lift)
Got up to 255 lbs. Not bad I guess. 225 on squat again (did them on at the end) OHP at 80 lbs, went and did 95 lbs x 1 for the hell of it.
Couple pages back somebody was talking about lifting being something thats always there for ya, and I gotta say thats true. lol thanks for gettin me on board with SS guys :D
Anyways, I recently got an ipod to use when I go lifting. Anyone have any good songs they can recommend? Or even playlists they want to list?
Music you say? For me it is classical during warmup/foam rolling. Like Rachmaninoff or Dvorak or something. But when I try to get stuff done it is hard, heavy metal all the way.
Just some suggestions, hard to know what you listen to when you don't post an example
Good work on the squat. The dead could be a tad higher but it'll race up when you start to do them regularly with heavy eating and sleeping.
On February 02 2011 08:59 Slithe wrote: Eshlow, I think I may have spondylolysis. I've scheduled an appointment next week with the doctor to find out for sure. In the meantime, what should I do?
Any non-painful exercises are generally good.... but I'd just wait on that for now and see what's up first
On February 02 2011 09:15 decafchicken wrote: day 10 - lifting is hard day after destroying your PRs lol Missed a few times. Readjusted my program to my new maxes snatch - 1x2 @ 82.5, 2x1 @ 90 C&J- 1x1 @ 110, 117.5 Felt good destroying 117.5 after missing it my first time as its practically my old max front squat - 2x2 @ 275, 1x1 @ 315 (these were easy )
also, for the third time in my uni's history, SNOW DAY BITCHES. Time to black out for the white out ^_^ SNOWPOCALYPSE 2011
@eshlow, got any clue after the hit to my head -> 1/4 of my head is numb?
@catch yes lifting is fun :D what do you listen to? i listen to mostly trance/hip hop if you want any suggestions.
@ilikestarcraft, anyone can, they just need to stretch and work on flexibility. but yeah i've always been a fairly flexible person, didn't take me long to be able to do a full front squat/overhead squat in my clean/snatch
There a certain distribution of the trigeminal that you lost sensation in?
On February 02 2011 09:15 decafchicken wrote: day 10 - lifting is hard day after destroying your PRs lol Missed a few times. Readjusted my program to my new maxes snatch - 1x2 @ 82.5, 2x1 @ 90 C&J- 1x1 @ 110, 117.5 Felt good destroying 117.5 after missing it my first time as its practically my old max front squat - 2x2 @ 275, 1x1 @ 315 (these were easy )
also, for the third time in my uni's history, SNOW DAY BITCHES. Time to black out for the white out ^_^ SNOWPOCALYPSE 2011
@eshlow, got any clue after the hit to my head -> 1/4 of my head is numb?
@catch yes lifting is fun :D what do you listen to? i listen to mostly trance/hip hop if you want any suggestions.
@ilikestarcraft, anyone can, they just need to stretch and work on flexibility. but yeah i've always been a fairly flexible person, didn't take me long to be able to do a full front squat/overhead squat in my clean/snatch
There a certain distribution of the trigeminal that you lost sensation in?
This storm is supposed to hit EVERYWHERE in the northeast by tomorrow. Decaf's dealing with it in michigan, I'm praying for classes cancelled here at Syracuse University, Back home (border between new york and canada) classes at most colleges are already cancelled. You're dealing with it in Kingston... Shit's crazy. Unfortunately I have two labs tomorrow that I can't miss, so I can't just be like "yo snow is too much, can't make it" - they have to actually cancel classes.
I planned ahead, hit the gym today (I'm still exhausted, barely walking. DESTROYED myself with that 5x5) and so I won't have to go until it opens up again on thursday, because I'm sure "nonessential" (WTF? gym is more essential to my life than oxygen) services like that will be closed here tomorrow.
So I've just been informed that I won't have to show off any abs for my upcoming dance show ._. I'm a sad panda. But working out is actually kind of cool so I will keep at it! Just wish I had an iPod because running gets terribly boring.
I've been biking (switched over to running once I realized how its more painful but also more efficient), lifting small weights, and using the random machines in my university's gym. Primarily still working on abs, obliques, lower abs...and benching for fun haha :D. 38 hour dance boot camp also helped with being more fit in general. Also, if anyone's in the NJ area, come see the show!
Let's see, it's been a damn slow start this year just because I've had so much damn corps stuff to start this semester. But this week, I finally buckled down and got to work :D.
Deadlift: 305x1x5, whoop I'm in the 300 club
Bench: 195x2.5x5, barely couldn't finish last set without a spotter
Squat: 240x3x5, although I really should be goin lower, prolly gonna reset soon just to work on my form.
Motivating stuff. Btw, mOnion u better be tearin it up at the rec!! U should wear a tl shirt so i can recognize u haha.
On February 02 2011 09:15 decafchicken wrote: day 10 - lifting is hard day after destroying your PRs lol Missed a few times. Readjusted my program to my new maxes snatch - 1x2 @ 82.5, 2x1 @ 90 C&J- 1x1 @ 110, 117.5 Felt good destroying 117.5 after missing it my first time as its practically my old max front squat - 2x2 @ 275, 1x1 @ 315 (these were easy )
also, for the third time in my uni's history, SNOW DAY BITCHES. Time to black out for the white out ^_^ SNOWPOCALYPSE 2011
@eshlow, got any clue after the hit to my head -> 1/4 of my head is numb?
@catch yes lifting is fun :D what do you listen to? i listen to mostly trance/hip hop if you want any suggestions.
@ilikestarcraft, anyone can, they just need to stretch and work on flexibility. but yeah i've always been a fairly flexible person, didn't take me long to be able to do a full front squat/overhead squat in my clean/snatch
There a certain distribution of the trigeminal that you lost sensation in?
I'd say more or less the entire of the right half of my opthalamic area exactly.
Well, if you fucked up your opthalamic branch of the trigeminal branch you can test it out with a corneal reflex test. What you do is take something soft (a brush, small piece of smooth paper you roll up..etc) and have someone come in from your blind spot and touch it to your eye.
EPT
next weekend Friday and Saturday!![[image loading]](http://meded.ucsd.edu/clinicalmed/eye_corneal_reflex.jpg)
