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TL Health and Fitness Initiative 2011 - Page 579
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Crawler
Estonia248 Posts
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Catch
United States616 Posts
230 lbs x 5-5-5 Leg Press 260 x 10-8-8 Lying Leg Curls 130 x 15-15-12 Preacher Curl 45 x 5-5-5 Hammer Curls w/ Rope Pulley 80 x 10-10-10 ---- Good session, but boy was I tried as shit after the squats. Really heavy day for me. My form is finally starting to break a little on the squats; I lean a little forward and the weight on my feet shifts forward a little. Not good, but not bad either. Obviously getting strongaaaaa. Lying leg curls are such a bitch too. Keeping it light on the preacher curls because of my wrist, but hammer curls (with the rope anyway) don't bother my wrist really. Speaking of my wrists, I've decided that I want to include a fifth day into this routine. Simple really, I just want to add a day for working on my grip, prehab/rehab, and mobility work. Simple stuff that goes a long way in my opinion. I'll probably be back later today/tomorrow with my plans so I can get some advice and help with it all. Also some glute fun from T-nation y'all might enjoy :D http://www.t-nation.com/free_online_article/sports_body_training_performance/dispelling_the_glute_myth | ||
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shinosai
United States1577 Posts
 In the past 4 months I've gained 20 lbs. Probably quite a bit of this is fat. I've managed to hit 21.6% body fat (sadface). But looking at pictures, I still look better now than I did before. Losing weight is really easy for me. If left to my own devices I'd probably eat 2k calories or less each day. I feel like any time spent cutting is a waste of time before I run out of my newb gains from SS. Once I can no longer progress linearly, that's when I'm going to do a cut. This idea of calorically restricting yourself in order to gain muscle "slow" doesn't seem smart to me unless you're already an intermediate. Because of how fast you gain muscle on a beginner program, you can gain muscle *a lot* faster than you'll lose it during the cut. Build fast while you can, cause it doesn't last forever. That's how I view it, anyways. And what are you gaining if you build muscle "slow" if you already have high body fat anyways? You still have to cut it down in the end. The only difference is you'll take a lot longer to get to the point where you begin cutting. | ||
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emperorchampion
Canada9496 Posts
On September 14 2011 03:23 Crawler wrote: I don't really have any muscle mass, pretty much pure fat so losing 16 kgs is easier than someone with huge muscle mass Fat ---> Muscle Keep the same body weight, just with more muscle and less fat! | ||
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glurio
Germany597 Posts
I hate working out late, now i have to eat so much food shortly before going to bed.  Anyone wanna throw me a fitocracy invite? Would be awesome. | ||
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Zafrumi
Switzerland1272 Posts
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Malinor
Germany4732 Posts
On September 11 2011 00:42 Malinor wrote: I have never really maxed my Front Squats and trained them far less then Back Squats, so of course they lack behind. But I believe my best set of 5 on FS was 120 or sth, and BS 192,5, so there is quite massive problem. Shoulder flexibility is certainly a problem, I can see that in the mirror while squatting. Quads are highly unlikely, upper back I actually don't know, but the lockout is also my weakest part of the deadlift, so there might be something to it. Anyway, it is all a work in progress, and at the moment I have my hannds full with fixing my actual BS problems. This may be a typical case of being blinded by false assumptions. The above discussion got my thinking a little bit, but not too much, I never really gave my Front Squat much thought. So today I was back squatting, ramping up sets of 5. After my third set of 5 with 140kg, my quads were already hurting, which left me confused. Then it basically hit me: I always thought that my legs have to be very strong, since my Back Squat was so high, and therefore the problems with my Front Squat could not come from weak quads. But maybe it is just the other way around, my Back Squat is good although my quads are weak. This would make much more sense, since my Deadlift has been increasing steadily. I then paid attention to my body after my top-set of 170kgx5, and the only part of my body that was hurting were my quads, my whole posterior chain still felt completely fresh. Also, my form with Front Squats doing light weights is perfectly fine, which would indicate that it is not a flexibility issue. Long story short, I am gonna alternate FS and BS each workout, trying to preserve strength at the BS and gonna work up my FS, SS-style, starting low with linear progression. This thread really is extremely helpful, just a little chatting about some things can give you new ideas for your training. It gets so much more complicated when you not classify as a novice anymore | ||
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Steeped
Canada87 Posts
Wide grip pull ups- 6-6-6 Bench press- 145lbs 3x5 (this is a PR even before my shoulder injury i couldn't lift this much, yay me) Bent over rows- 145lbs 3x5 incline benchpress- 125lbs 3x5 lat pulldowns- 150lbs 3x5 some other lat pull down excersize dunno what its called haha cable pulls for my rear deltoid OHP- 90lbs 1x2, 65lbs 3x5 Db shoulder press- 40lbs 3x5 lateral raises- 20lbs 3x5 preacher curl- 60lbs 3x5 skull crushers- 60lbs 3x5 my god i did a lot but it felt great, especially making a new bench press PR. | ||
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Froadac
United States6733 Posts
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Dromar
United States2145 Posts
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Mithrandir
United States99 Posts
On September 14 2011 03:56 shinosai wrote: And what are you gaining if you build muscle "slow" if you already have high body fat anyways? You still have to cut it down in the end. The only difference is you'll take a lot longer to get to the point where you begin cutting. If you have high bodyfat your priority should be to lose bodyfat. Especially for teenagers who can do long term damage by bulking themselves to obesity. And if you're a beginner or overweight, you can make strength/muscle progress while dieting anyway. | ||
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Lemonwalrus
United States5465 Posts
I worked 2pm-1am last night, had a huge fight + Show Spoiler + and make-up  Should I work out today or work out tomorrow when I wake up? | ||
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sJarl
Iceland1699 Posts
Also happy birthday man | ||
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phyre112
United States3090 Posts
On September 14 2011 07:39 Dromar wrote: Is fitocracy a site like fitday? Is it worth it to switch over? It's more like an exercise journal. You log your activity for the day (anything from "walking" to the olympic lifts, depending on what you consider activity) and receive points. When you get enough points, you level up. You can also get badges for certain milestones, and join or create specific groups to compare yourself against your friends (or against TL, for example) I guess it's a pretty cool idea... but it's just too much work for me. | ||
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decafchicken
United States20078 Posts
On September 14 2011 03:51 Catch wrote: Squat 230 lbs x 5-5-5 Leg Press 260 x 10-8-8 Lying Leg Curls 130 x 15-15-12 Preacher Curl 45 x 5-5-5 Hammer Curls w/ Rope Pulley 80 x 10-10-10 ---- Good session, but boy was I tried as shit after the squats. Really heavy day for me. My form is finally starting to break a little on the squats; I lean a little forward and the weight on my feet shifts forward a little. Not good, but not bad either. Obviously getting strongaaaaa. Lying leg curls are such a bitch too. Keeping it light on the preacher curls because of my wrist, but hammer curls (with the rope anyway) don't bother my wrist really. Speaking of my wrists, I've decided that I want to include a fifth day into this routine. Simple really, I just want to add a day for working on my grip, prehab/rehab, and mobility work. Simple stuff that goes a long way in my opinion. I'll probably be back later today/tomorrow with my plans so I can get some advice and help with it all. Also some glute fun from T-nation y'all might enjoy :D http://www.t-nation.com/free_online_article/sports_body_training_performance/dispelling_the_glute_myth Wanted to see if he had any comments on olympic weightlifters, only mentioned body builders and power lifters seeing as every clean/snatch hyperextends the hips. | ||
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eshlow
United States5210 Posts
On September 14 2011 09:57 Lemonwalrus wrote: Ok...so today is supposed to be a workout day...but I have a bit of a dilemma. I worked 2pm-1am last night, had a huge fight + Show Spoiler + and make-up Should I work out today or work out tomorrow when I wake up? If you feel like you can get a good quality workout feel free, If not, don't bother | ||
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Froadac
United States6733 Posts
Posting about eating is not eating. So I'll eat. | ||
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ShadowDrgn
United States2497 Posts
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Froadac
United States6733 Posts
On September 14 2011 11:19 ShadowDrgn wrote: No offense Froadac, but we don't need 4 updates a day about your diet. Yeah. Lol. Need to food log myself. | ||
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Catch
United States616 Posts
On September 14 2011 10:16 decafchicken wrote: Wanted to see if he had any comments on olympic weightlifters, only mentioned body builders and power lifters seeing as every clean/snatch hyperextends the hips. I'm not too sure personally but... the lower gluteus maximus is involved in three distinct actions; hip extension, hip hyperextension, and hip transverse abduction. The upper gluteus maximus is involved in five different distinct actions; hip extension, hip hyperextension, hip abduction, hip transverse abduction, and hip external rotation. He states that hyper extension/extension is only two of eight different, yet the strongest joint action is extension/hyperextension. That still leaves the other actions, though. Olympic sprinters reportedly had the best glute activation of the group, yet doesn't mention Olympic lift(ers), which is a bit odd since he includes bodybuilders/powerlifters. Deadlifts and squats involve hip extension do they not? So would those not be included in that list? If powerlifters have "underdeveloped" (by this guys standards) glutes in these exercises, I'd reckon that so do olympic lifters. Regardless, this is a bit beyond my scope. I don't know nearly enough about either subject and would just say to use your own judgement :D Or ask a more knowledgeable person. Note: He also has stated the glutes are the "best lower-back sparring muscle" since they take up the slack. Edit: + Show Spoiler + Try this, leads to the forum on Tnation where he responds personally to the messages. It hasn't been posted in for like three years, but hey PM him if that doesn't work :D lol @Lemon: Happy birthdaaaaaaaaaaaaaaaay :D And Froadac, update us with your diet as much as you want, as long as you ain't making excuses! | ||
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