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On October 10 2011 01:46 eshlow wrote:Show nested quote +On October 09 2011 10:07 ShaLLoW[baY] wrote:On October 09 2011 07:21 eshlow wrote:
Think of spreading the floor with your feet when you squat. That will help keep the knees out and not collapsing in.
Quick question: My feet point outwards, and have my whole life. When I squat, it is physically impossible for my knees to track over my toes as a result, not because it's tight or difficult, but because I would have to actually break my ankle to make it happen. It's basically that, where when someone normally does squats their knees and toes point forwards, my knees point forwards and toes point outwards, but with absolutely no discomfort. I've walked like this my whole life, tried physio and whatnot, and basically been told that I'd need to get my ankles broken and re-set to fix it. Have you ever encountered/heard of anything like this? I always get told that my *insert muscle here* is overtight and causing my feet to turn out, but doing the stretches and whatever prescribed over years haven't changed much of anything. My hip flexors are tight and I'm working to improve that, as well as 'opening up' my hips more at the bottom of squats so I can sit lower. Is this because of your ankles pointing out (e.g. your feet are very flat) or because you have valgus knees/knock knees or very tight hips, or what? There may be a lot of different factors involved, but obviously keep them over your feet as much as possible... or at least in a straight line where they don't collapse in. Knees collapsing in is one of the worst movement patterns you can teach yourself.
According to wiki, knock knees are when your knees touch when your legs are straightened; mine don't, they point straight forwards. Also, I'm not flat-footed at all...my knees point forward normally, but my toes are rotated out at about a 20-30 degree angle.
I also assumed that having tight hips would have a) been caught by a doctor/physio and b) caused my entire leg to rotate outwards, not just the foot. I may be wrong on the second point though.
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failed 130kg squat again today (4-3-4). aaaaaargh!! gonna try again on friday. last chance!
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On September 13 2011 14:05 jjhchsc2 wrote:
Name/nick: jj
Age: 16 || Height: 171cm 5feet 7inch || Weight: 137lbs/63kg
Starting Date: 13/9/11 || Goal Date: 13/12/11
Weight goals -- right now i am 63 kg with about 13%bf i think.
goal- 65kg with 9% bf
Training goals -- broader shoulders,handstand for 15-20 seconds and good lower body strength to L-sit and to do pole freezes.
current lifts.
Bar dips 3x5
chinups 1-1-1-2-2
Vertical knee raises with 5 kg 12-12-12
Nutrition goals -- Get enough protein everyday, abs and good health.
Misc goals -- gold--->high diamond or master league terran.
Better and faster at basketball
almost one month~~~progress
right now 66-68kg/146lb
dips-6-6-6 with 10.5kgs/24lb
chinups-2-3-3 (gained 3-5kilos so meh)
working on the L-sit and HIIT
I reckon could of added more if i knew better technique earlier on dips and had more protein in my diet.
cbf sc2 coz of high bonus pool and ladder lock in like a few hours?
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On October 10 2011 12:43 Anabolicqt wrote:
Gonna start doing weighted dips and pullups. What do you guys suggest for a durable belt that can hold a decent amount of weights?
I use this and have loaded 100 lbs onto it. Check my youtube if you wanna see it in action
On October 10 2011 13:38 Release wrote:
How many chin-ups should i be able to do before i add weight?
About 8-10. 3x8 or 3x10 then add weight at 3x5 works well.
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On October 10 2011 17:34 ShaLLoW[baY] wrote:Show nested quote +On October 10 2011 01:46 eshlow wrote:On October 09 2011 10:07 ShaLLoW[baY] wrote:On October 09 2011 07:21 eshlow wrote:
Think of spreading the floor with your feet when you squat. That will help keep the knees out and not collapsing in.
Quick question: My feet point outwards, and have my whole life. When I squat, it is physically impossible for my knees to track over my toes as a result, not because it's tight or difficult, but because I would have to actually break my ankle to make it happen. It's basically that, where when someone normally does squats their knees and toes point forwards, my knees point forwards and toes point outwards, but with absolutely no discomfort. I've walked like this my whole life, tried physio and whatnot, and basically been told that I'd need to get my ankles broken and re-set to fix it. Have you ever encountered/heard of anything like this? I always get told that my *insert muscle here* is overtight and causing my feet to turn out, but doing the stretches and whatever prescribed over years haven't changed much of anything. My hip flexors are tight and I'm working to improve that, as well as 'opening up' my hips more at the bottom of squats so I can sit lower. Is this because of your ankles pointing out (e.g. your feet are very flat) or because you have valgus knees/knock knees or very tight hips, or what? There may be a lot of different factors involved, but obviously keep them over your feet as much as possible... or at least in a straight line where they don't collapse in. Knees collapsing in is one of the worst movement patterns you can teach yourself. According to wiki, knock knees are when your knees touch when your legs are straightened; mine don't, they point straight forwards. Also, I'm not flat-footed at all...my knees point forward normally, but my toes are rotated out at about a 20-30 degree angle. I also assumed that having tight hips would have a) been caught by a doctor/physio and b) caused my entire leg to rotate outwards, not just the foot. I may be wrong on the second point though.
Ah, so do you have pretty flat feet?
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Fell asleep today around 4pm, woke up at 9pm. Fuck. It was a day off, but I barely ate anything all day... probably only like 3000 calories. It was stupid of me to fall asleep.
I just managed to eat 12 scrambled eggs to hit my protein and calorie macros. Feel like throwing up, but god dammit at least I did it.
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Jivy
Age: 19 || Height: 5'6"|| Weight: 150 lbs
Starting Date: 10/10/2010 || Goal Date: asap/ongoing
Weight goals -- [135]
Training goals -- [lose fat]
Nutrition goals --[no more junk food]
I bench 165 lbs, squat 205 lbs, and deadlift 235 lbs which is pretty decent imo for my weight (which used to be 140). However! I am getting fat especially in the belly T_T, it is getting very noticeable and I feel it everyday. I just came across this thread today and read the info about cardio not helping as much as changing your diet so I am going to try to completely cut out junk food and eat properly... though it is really hard as I am a student with fast food all around me haha.
Off to the gym right now... I was about to do "toning" but I also read that it didnt help as much as heavy weightlifting so I'm going to do that instead, wish me luck.
My main goal is to lose fat (belly fat especially). thanks all
EDIT: for my diet, should i worry about eating less carbs? or worry more on less calories? thanks!!
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On October 10 2011 23:29 JivyTL wrote:
Jivy
Age: 19 || Height: 5'6"|| Weight: 150 lbs
Starting Date: 10/10/2010 || Goal Date: asap/ongoing
Weight goals -- [135]
Training goals -- [lose fat]
Nutrition goals --[no more junk food]
I bench 165 lbs, squat 205 lbs, and deadlift 235 lbs which is pretty decent imo for my weight (which used to be 140). However! I am getting fat especially in the belly T_T, it is getting very noticeable and I feel it everyday. I just came across this thread today and read the info about cardio not helping as much as changing your diet so I am going to try to completely cut out junk food and eat properly... though it is really hard as I am a student with fast food all around me haha.
Off to the gym right now... I was about to do "toning" but I also read that it didnt help as much as heavy weightlifting so I'm going to do that instead, wish me luck.
My main goal is to lose fat (belly fat especially). thanks all
EDIT: for my diet, should i worry about eating less carbs? or worry more on less calories? thanks!!
Glad you read up enough to dispell the common myths, i.e. you cant spot reduce fat(just in the belly or w/e) and that cardio won't help you much. Losing weight is mostly about diet so you're probalby going to want to reduce your calories. Calories in vs out is probably most important, and in general a good way to do that is by reducing your carbs as in most diets today carbs are usually from junk food. Heavy compound weight lifting (squat and deadlift) doesn't burn calories so much as it will help change your body recomposition so you end up looking better, faster.
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fasting
thanks to lean gains
I'm so hungry 
why are you so far away 1pm?
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infinity21
Canada6683 Posts
On October 10 2011 21:29 eshlow wrote:Show nested quote +On October 10 2011 13:38 Release wrote:
How many chin-ups should i be able to do before i add weight? About 8-10. 3x8 or 3x10 then add weight at 3x5 works well.
woot my training methodologies is eshlow approved!
On October 11 2011 01:12 funkie wrote:fasting thanks to lean gains I'm so hungry why are you so far away 1pm?
chug some coffee/water imo
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On October 09 2011 04:42 sJarl wrote:So, post number 1k, time for some blast from the past and see some progression. Summer 2009, me at the most muscular phase of my life as of then: + Show Spoiler +Strength was well not good, could squat about 130kg for a max (managed a 100kg x 20 widowmaker though), bench about 75kg and deadlift 185kg. Knees were a wreck so I didn't really squat and deadlift much that summer though. Spent it to bring up my severely lacking upper body. May 6th, 2011: + Show Spoiler +Some improvement, gained around 10kg. Will update tomorrow with a new pic and current stats. Just remember: results come in the long run not overnight.
As promised update pic:
09/10/11
BW: 80kg -> 97kg
Squat: 130kg -> 185kg
Deadlift: 185kg -> 225kg x 2
Bench: 75k -> 105kg
pretty much everything has increased.
+ Show Spoiler +
Please forgive my silly expression 
also, beard as requested by Nemy.
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On October 10 2011 23:29 JivyTL wrote:
Jivy
Age: 19 || Height: 5'6"|| Weight: 150 lbs
Starting Date: 10/10/2010 || Goal Date: asap/ongoing
Weight goals -- [135]
Training goals -- [lose fat]
Nutrition goals --[no more junk food]
I bench 165 lbs, squat 205 lbs, and deadlift 235 lbs which is pretty decent imo for my weight (which used to be 140). However! I am getting fat especially in the belly T_T, it is getting very noticeable and I feel it everyday. I just came across this thread today and read the info about cardio not helping as much as changing your diet so I am going to try to completely cut out junk food and eat properly... though it is really hard as I am a student with fast food all around me haha.
Off to the gym right now... I was about to do "toning" but I also read that it didnt help as much as heavy weightlifting so I'm going to do that instead, wish me luck.
My main goal is to lose fat (belly fat especially). thanks all
EDIT: for my diet, should i worry about eating less carbs? or worry more on less calories? thanks!!
Read the general nutrition sticky or the Paleo diet thread.
It seems you have read the training one which is good!
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On October 11 2011 01:26 sJarl wrote:Show nested quote +On October 09 2011 04:42 sJarl wrote:So, post number 1k, time for some blast from the past and see some progression. Summer 2009, me at the most muscular phase of my life as of then: + Show Spoiler +Strength was well not good, could squat about 130kg for a max (managed a 100kg x 20 widowmaker though), bench about 75kg and deadlift 185kg. Knees were a wreck so I didn't really squat and deadlift much that summer though. Spent it to bring up my severely lacking upper body. May 6th, 2011: + Show Spoiler +Some improvement, gained around 10kg. Will update tomorrow with a new pic and current stats. Just remember: results come in the long run not overnight. As promised update pic: 09/10/11 BW: 80kg -> 97kg Squat: 130kg -> 185kg Deadlift: 185kg -> 225kg x 2 Bench: 75k -> 105kg pretty much everything has increased. + Show Spoiler +Please forgive my silly expression also, beard as requested by Nemy.
holy shit your arms/shoulders are MASSIVE haha :D nice job
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Ugh, slept only 7 hours a day this weekend, ate pizza on friday for dinner and pudding today. The workout went as expected
Squat 85kg 5-5-5
Bench Press 67.5kg 3-2 65kg 3
Deadlift 115kg 1x5
Squats and deads were stupid hard. Gonna make 1kg of chicken now, beast that shit.
No more cheatmeals untill I hit 300lbs Deadlift.
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On October 11 2011 01:26 sJarl wrote:Show nested quote +On October 09 2011 04:42 sJarl wrote:So, post number 1k, time for some blast from the past and see some progression. Summer 2009, me at the most muscular phase of my life as of then: + Show Spoiler +Strength was well not good, could squat about 130kg for a max (managed a 100kg x 20 widowmaker though), bench about 75kg and deadlift 185kg. Knees were a wreck so I didn't really squat and deadlift much that summer though. Spent it to bring up my severely lacking upper body. May 6th, 2011: + Show Spoiler +Some improvement, gained around 10kg. Will update tomorrow with a new pic and current stats. Just remember: results come in the long run not overnight. As promised update pic: 09/10/11 BW: 80kg -> 97kg Squat: 130kg -> 185kg Deadlift: 185kg -> 225kg x 2 Bench: 75k -> 105kg pretty much everything has increased. + Show Spoiler +Please forgive my silly expression also, beard as requested by Nemy.
Thank god the days of Viking invasions are over...
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On October 10 2011 21:29 eshlow wrote:Show nested quote +On October 10 2011 17:34 ShaLLoW[baY] wrote:On October 10 2011 01:46 eshlow wrote:On October 09 2011 10:07 ShaLLoW[baY] wrote:On October 09 2011 07:21 eshlow wrote:
Think of spreading the floor with your feet when you squat. That will help keep the knees out and not collapsing in.
Quick question: My feet point outwards, and have my whole life. When I squat, it is physically impossible for my knees to track over my toes as a result, not because it's tight or difficult, but because I would have to actually break my ankle to make it happen. It's basically that, where when someone normally does squats their knees and toes point forwards, my knees point forwards and toes point outwards, but with absolutely no discomfort. I've walked like this my whole life, tried physio and whatnot, and basically been told that I'd need to get my ankles broken and re-set to fix it. Have you ever encountered/heard of anything like this? I always get told that my *insert muscle here* is overtight and causing my feet to turn out, but doing the stretches and whatever prescribed over years haven't changed much of anything. My hip flexors are tight and I'm working to improve that, as well as 'opening up' my hips more at the bottom of squats so I can sit lower. Is this because of your ankles pointing out (e.g. your feet are very flat) or because you have valgus knees/knock knees or very tight hips, or what? There may be a lot of different factors involved, but obviously keep them over your feet as much as possible... or at least in a straight line where they don't collapse in. Knees collapsing in is one of the worst movement patterns you can teach yourself. According to wiki, knock knees are when your knees touch when your legs are straightened; mine don't, they point straight forwards. Also, I'm not flat-footed at all...my knees point forward normally, but my toes are rotated out at about a 20-30 degree angle. I also assumed that having tight hips would have a) been caught by a doctor/physio and b) caused my entire leg to rotate outwards, not just the foot. I may be wrong on the second point though. Ah, so do you have pretty flat feet?
If that's the only option then I guess I must, although I've never thought of them as flat, and I'm pretty sure I still have an arch in them? I don't know, maybe they just seem normal because they're what I'm used to :p
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On October 11 2011 01:26 sJarl wrote:Show nested quote +On October 09 2011 04:42 sJarl wrote:So, post number 1k, time for some blast from the past and see some progression. Summer 2009, me at the most muscular phase of my life as of then: + Show Spoiler +Strength was well not good, could squat about 130kg for a max (managed a 100kg x 20 widowmaker though), bench about 75kg and deadlift 185kg. Knees were a wreck so I didn't really squat and deadlift much that summer though. Spent it to bring up my severely lacking upper body. May 6th, 2011: + Show Spoiler +Some improvement, gained around 10kg. Will update tomorrow with a new pic and current stats. Just remember: results come in the long run not overnight. As promised update pic: 09/10/11 BW: 80kg -> 97kg Squat: 130kg -> 185kg Deadlift: 185kg -> 225kg x 2 Bench: 75k -> 105kg pretty much everything has increased. + Show Spoiler +Please forgive my silly expression also, beard as requested by Nemy.
Phenomenal progress! Sjarl = bear
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On October 11 2011 01:26 sJarl wrote:Show nested quote +On October 09 2011 04:42 sJarl wrote:So, post number 1k, time for some blast from the past and see some progression. Summer 2009, me at the most muscular phase of my life as of then: + Show Spoiler +Strength was well not good, could squat about 130kg for a max (managed a 100kg x 20 widowmaker though), bench about 75kg and deadlift 185kg. Knees were a wreck so I didn't really squat and deadlift much that summer though. Spent it to bring up my severely lacking upper body. May 6th, 2011: + Show Spoiler +Some improvement, gained around 10kg. Will update tomorrow with a new pic and current stats. Just remember: results come in the long run not overnight. As promised update pic: 09/10/11 BW: 80kg -> 97kg Squat: 130kg -> 185kg Deadlift: 185kg -> 225kg x 2 Bench: 75k -> 105kg pretty much everything has increased. + Show Spoiler +Please forgive my silly expression also, beard as requested by Nemy.
You're like a giant redwood with a beard and a don't-fuck-with-me attitude. Please don't rape and pillage my country.
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Awesome, awesome progress sJarl (both on lifts but also on swoleness)
Today's workout:
Week 7 Coan-Phillipi
1x2 180 kg DL - yeah buddy, couldn't do this last time around. It didn't even feel THAT heavy.
3x3 150 kg speed DL - OK speed, nothing flashy though.
2x5 120 kg power shrugs - still pretty easy.
2x5 140 kg stiff leg DL - nice and heavy.
2x5 90 kg rows - nice and heavy.
2x5 50 kg good mornings - hmm.
2x5 24 kg GHR - was good but I sometimes I'm afraid to squeeze my nuts off on the GHR bench??
I'm going to compete in a CrossFit competition in Stockholm this weekend, wish me luck :-D
If anyone's interested: http://sm2011.crossfitnordic.se/
I will be competing in the team competition (team name is Butcher's Garage)
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On October 11 2011 01:26 sJarl wrote:Show nested quote +On October 09 2011 04:42 sJarl wrote:So, post number 1k, time for some blast from the past and see some progression. Summer 2009, me at the most muscular phase of my life as of then: + Show Spoiler +Strength was well not good, could squat about 130kg for a max (managed a 100kg x 20 widowmaker though), bench about 75kg and deadlift 185kg. Knees were a wreck so I didn't really squat and deadlift much that summer though. Spent it to bring up my severely lacking upper body. May 6th, 2011: + Show Spoiler +Some improvement, gained around 10kg. Will update tomorrow with a new pic and current stats. Just remember: results come in the long run not overnight. As promised update pic: 09/10/11 BW: 80kg -> 97kg Squat: 130kg -> 185kg Deadlift: 185kg -> 225kg x 2 Bench: 75k -> 105kg pretty much everything has increased. + Show Spoiler +Please forgive my silly expression also, beard as requested by Nemy.
How a real man should look like. What is your goal weight?
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EPT![[image loading]](http://i.imgur.com/vFnzN.jpg)
![[image loading]](http://i.imgur.com/PfbzT.jpg)
![[image loading]](http://i.imgur.com/wvbF2.jpg)
