EPTJust realized the handicap stall is set up like a wide-grip dip station... XD
TL Health and Fitness Initiative 2012 - Page 309
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mordek
United States12704 Posts
Just realized the handicap stall is set up like a wide-grip dip station... XD | ||
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Osmoses
Sweden5302 Posts
Am now back on my old numbers in squat as well. Shit wasn't even heavy, and judging from the vid I shot my form was pretty good too. Having doubts about my deadlift though, that sharp, nagging pain in the middle of the thoracic is back. Gotta be careful. | ||
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Mattes
Germany1116 Posts
I've been lurking around this subforum for some weeks now. For starters some info: I'm 26, 5,8 and around roughly 99kg, well lets not shit ourselves, i'm having my 3 digits days pretty constant. So yeah, i'm hella fat  Thing is, i've never been the ultra light guy, even when i was at my "normal" physiognomy some 4-5 years ago i weighted around 75-77kg. Well, what the fuck happened. Has some rough years with some pretty personal failures, startet to eat out of frustration and not care about my body at all. It happens that when you dont care, you also dont even realize until you wake up one day and its like, the fuck happended with my body. I've aknowledged those weight problems pretty much already a year ago, tried to do something half-assed and my weaker self pretty much gained control and not much changed. Well, i'm at a point again where i just cant take this no more. Something has to change, and even though you are just random strangers to me, i hope someone has some useful tips maybe for someone in my particular situation as how i can approach this problem at best. I've read the stickies here, and there is a lot of useful information, perhaps even a little too much for someone who just started to make a change. So i started with just some small exercises every evening in my living room some weeks ago, and i've been to the gym on wed/thur for the first time in what seems an eternity - rested today (and boy does my nerd-steeled-body react to this), plan to go there first thing in the late morning hours (invited to a 50y wedding anniversary - so no training for the rest of the day). The problem i encounter right now is i'm kinda lost when it comes to how to start this first maybe 2-3 weeks at the gym. There is the "youre a beginner, only light weights with more repetitions"-tip, then you read "oh take as much as you can handle weight-wise, while maintaining a certain number of reps" - my problem is...whats really the go-to way for somebody with my *body*? Dont even get me startet when it comes to nutrition - i probably find this even harder. I have my maybe 6 hours after work, from which at least one hour every other day will go into gym - and my problem really is, i really like to eat, but investing the time to really cook myself the perfect meal nutrition wise - i just dont seem to get there right now. (and yeah, this is probably just a bad excuse...) So, i know there are lots of people around here that really have that deep knowledge - it would be great if someone finds the time to respond. Oh as for my goal, like i said,close to 100kg right now...the *real* goal is probably to go for <80kg - as for a more realistic goal in a foreseeable timeframe, the first 10kg would be a great start - if not even on a visual side, but as a mental incentive. | ||
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eshlow
United States5210 Posts
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theJob
272 Posts
On August 15 2012 05:17 ZeaL. wrote: So TL, I've got a problem. I've started working out over the last 3 months but instead of gaining muscle weight I've been losing weight. I'm 6 ft and 130 lb right now (182 cm, 59 kg) and I've lost about7 lb since I started lifting again. I lift 4 days a week or so and a typical workout would be something like curls, deadlifts, lat pulldowns, tricep pushdowns, and some bicycles. Its not meant to be anything super serious, just something more than sedentaryness. I was also biking 15 miles a day to go to school/back for awhile and when I was biking/lifting my appetite skyrocketed. Currently I only bike on the weekends for recreation. So what do you guys recommend for this? I am going up in weight slightly but I feel like I'm not getting enough food to gain weight but its hard to force myself to eat more than I already do (and I do eat quite a bit, mostly carbs and lean protein). Should I get some bulking mix or something? I'm 6 feet and when I strarted lifting I was weighing 132 pounds or 60 kilos. I'm guessing you've been skinny all your life just like I have, that's why you have to force yourself to eat more. My comfortable level of food intake is very low so whenever I start eating as I want and not consiously force my self to overeat I drop weight really fast. My approach to food when I started lifting was to pig out on every meal. Puking after breakfast was no rarity. But unless you keep track on roughly how big your calorie-intake is it'll be very easy to start slacking off, incrementally, without noticing untill you're back eating like a bird. 40 pounds heavier I'm now keeping track of every macronutient and weigh my food as I eat it. This approach might be a little too serious if you're just lifting casually but if you are serious about gaining weight the real fight won't be in the gym, but to eat enough when you get home. Good luck! | ||
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Cambium
United States16368 Posts
On August 18 2012 07:18 Mattes wrote: So, since this is called the initiative i'll make my first post here. I've been lurking around this subforum for some weeks now. For starters some info: I'm 26, 5,8 and around roughly 99kg, well lets not shit ourselves, i'm having my 3 digits days pretty constant. So yeah, i'm hella fat Thing is, i've never been the ultra light guy, even when i was at my "normal" physiognomy some 4-5 years ago i weighted around 75-77kg. Well, what the fuck happened. Has some rough years with some pretty personal failures, startet to eat out of frustration and not care about my body at all. It happens that when you dont care, you also dont even realize until you wake up one day and its like, the fuck happended with my body. I've aknowledged those weight problems pretty much already a year ago, tried to do something half-assed and my weaker self pretty much gained control and not much changed. Well, i'm at a point again where i just cant take this no more. Something has to change, and even though you are just random strangers to me, i hope someone has some useful tips maybe for someone in my particular situation as how i can approach this problem at best. I've read the stickies here, and there is a lot of useful information, perhaps even a little too much for someone who just started to make a change. So i started with just some small exercises every evening in my living room some weeks ago, and i've been to the gym on wed/thur for the first time in what seems an eternity - rested today (and boy does my nerd-steeled-body react to this), plan to go there first thing in the late morning hours (invited to a 50y wedding anniversary - so no training for the rest of the day). The problem i encounter right now is i'm kinda lost when it comes to how to start this first maybe 2-3 weeks at the gym. There is the "youre a beginner, only light weights with more repetitions"-tip, then you read "oh take as much as you can handle weight-wise, while maintaining a certain number of reps" - my problem is...whats really the go-to way for somebody with my *body*? Dont even get me startet when it comes to nutrition - i probably find this even harder. I have my maybe 6 hours after work, from which at least one hour every other day will go into gym - and my problem really is, i really like to eat, but investing the time to really cook myself the perfect meal nutrition wise - i just dont seem to get there right now. (and yeah, this is probably just a bad excuse...) So, i know there are lots of people around here that really have that deep knowledge - it would be great if someone finds the time to respond. Oh as for my goal, like i said,close to 100kg right now...the *real* goal is probably to go for <80kg - as for a more realistic goal in a foreseeable timeframe, the first 10kg would be a great start - if not even on a visual side, but as a mental incentive. Mattes, Check out the stickies in this forum. While I truly understand your plight, your questions have been answered probably over a hundred times on this board. I know people who had some serious weight problems, probably in the nineties range with similar height as you, and made amazing progress after just six months of starting strength. Are you comfortable with going to the gym? You said you have been going, but are you comfortable when you are there? Getting over this mental block is typically one of the biggest challenges. I am also suggesting looking up YouTube videos on the core exercises, also possibly getting someone from the gym to help you in person when you are first starting. When it comes to nutrition, try to cut out processed food, and yes, this includes bread and pasta. This will probably be the easiest and most effective rule to follow. Best of luck and welcome. | ||
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Cambium
United States16368 Posts
I have a question on overhead squats, I basically keep my back arc inwards as much as possible like I'm doing squats and DLs, but the back feels a little weird when I have weights over my head, I feel like I'm using a lot of my lower back muscles. Is this correct? | ||
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MeShiet
Canada290 Posts
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phyre112
United States3090 Posts
On August 18 2012 10:43 Cambium wrote: No one is answering this anywhere, let's try this again: I have a question on overhead squats, I basically keep my back arc inwards as much as possible like I'm doing squats and DLs, but the back feels a little weird when I have weights over my head, I feel like I'm using a lot of my lower back muscles. Is this correct? Need a video, or at least a picture. Depends on angle of the hips, depth, where you're locking out the bar, how much you're arching your back, etc. I also don't know exactly what "using a lot of my back muscles" means; do you mean you feel like you're kinda doing a good morning, or do you feel like it's just hard to stabilize, or what? | ||
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Cambium
United States16368 Posts
On August 18 2012 10:46 MeShiet wrote: Cambium, are you wearing weightlifting shoes? I have a hunch you're lacking flexibility somewhere. No, but I use two plates to prop up my heels when I do OHS. I doubt it's a flexibility problem (or if there is a problem at all) since I do a lot of yoga/stretching, and I'm very flexible. I'm just not sure whether to keep my back straight or slightly arced toward the ground when I do them. I'll try to get a video up at some point. In the meantime, if there's a good video on youtube somewhere, it'd be really helpful. I found a few, but none of them address the correct back position. Cheers. Here's a good example: ![[image loading]](http://dl.dropbox.com/u/20968/photos/rand/ohs.png) That's pretty much how I do them, the red line indicates the slight arc towards the ground. The green arrows are where I feel I'm exerting a lot of force going up from the hole. | ||
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GoTuNk!
Chile4591 Posts
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Cambium
United States16368 Posts
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phyre112
United States3090 Posts
On August 18 2012 14:38 Cambium wrote: That's a good point, I think I'm spending a lot of my attention on trying to stay stable, so I might have forgotten to tighten my core. Will try this out next time. with limited knowledge of snatch/OHS, I would say lean forward 3-5 degrees, and tighten your abs at the bottom. You've got the bar well overhead, but you're going to feel a bit stronger at the bottom if you can better engage the hamstrings - and being a little less upright at the bottom will do that sooner. I know that crossfit overhead squats typically have more forward lean than you're doing - I don't know if you're specifically training for the snatch or not though. also, nice haircut. | ||
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Zafrumi
Switzerland1272 Posts
On August 18 2012 07:18 Mattes wrote: So, since this is called the initiative i'll make my first post here. I've been lurking around this subforum for some weeks now. For starters some info: I'm 26, 5,8 and around roughly 99kg, well lets not shit ourselves, i'm having my 3 digits days pretty constant. So yeah, i'm hella fat Thing is, i've never been the ultra light guy, even when i was at my "normal" physiognomy some 4-5 years ago i weighted around 75-77kg. Well, what the fuck happened. Has some rough years with some pretty personal failures, startet to eat out of frustration and not care about my body at all. It happens that when you dont care, you also dont even realize until you wake up one day and its like, the fuck happended with my body. I've aknowledged those weight problems pretty much already a year ago, tried to do something half-assed and my weaker self pretty much gained control and not much changed. Well, i'm at a point again where i just cant take this no more. Something has to change, and even though you are just random strangers to me, i hope someone has some useful tips maybe for someone in my particular situation as how i can approach this problem at best. I've read the stickies here, and there is a lot of useful information, perhaps even a little too much for someone who just started to make a change. So i started with just some small exercises every evening in my living room some weeks ago, and i've been to the gym on wed/thur for the first time in what seems an eternity - rested today (and boy does my nerd-steeled-body react to this), plan to go there first thing in the late morning hours (invited to a 50y wedding anniversary - so no training for the rest of the day). The problem i encounter right now is i'm kinda lost when it comes to how to start this first maybe 2-3 weeks at the gym. There is the "youre a beginner, only light weights with more repetitions"-tip, then you read "oh take as much as you can handle weight-wise, while maintaining a certain number of reps" - my problem is...whats really the go-to way for somebody with my *body*? Dont even get me startet when it comes to nutrition - i probably find this even harder. I have my maybe 6 hours after work, from which at least one hour every other day will go into gym - and my problem really is, i really like to eat, but investing the time to really cook myself the perfect meal nutrition wise - i just dont seem to get there right now. (and yeah, this is probably just a bad excuse...) So, i know there are lots of people around here that really have that deep knowledge - it would be great if someone finds the time to respond. Oh as for my goal, like i said,close to 100kg right now...the *real* goal is probably to go for <80kg - as for a more realistic goal in a foreseeable timeframe, the first 10kg would be a great start - if not even on a visual side, but as a mental incentive. you gotta squat, son  on a more serious note: losing weight (or rather: losing fat since you dont want to lose muscle mass ) is like 80% nutrition. so get that fixed asap. I recommend the Paleo diet, but thats up to you. and really all you need to lose weight is a caloric deficit each day, i.e. you have to eat less than your body needs to fuel itself.so, first step: find out what your BMR/TDEE (total daily energy expenditure) is. then you try to eat 500 calories below that each day. I found its much easier to eat less when you are cutting out processed foods like bread, pasta, donuts, pizza... that sort of thing. focus on veggies, meat, eggs, fish and maybe some fruit here and there. the reason behind this is that protein and fat are much more satiating than carbs so you will feel fuller for longer even though you maybe didnt even consume as many calories than you would have if you ate spaghetti. cardio can help with weight loss and its certainly good for your cardiovascular health. so if you want to you can do some jogging or whatever! the next step depends on what you want to look like. do you want a strong muscular body? then do barbell strength training (starting strength is a good beginner's program). do you just want to look slim and fit, running is probably the way to go. the two arent mutually exclusive. you can do strength training 3x/week and go for a jog either on offdays or after your strength training. it all depends on your goals really hope this helped. good luck and dont hesitate to post here if you have any further questions! | ||
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konadora
Singapore66170 Posts
did squats, i realised that i can't squat too far down because of my knees, is this something of a concern? same went for barbell rows | ||
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GuiltyJerk
United States584 Posts
On August 18 2012 22:55 konadora wrote: hey guys so today is the first proper SS training at the gym did squats, i realised that i can't squat too far down because of my knees, is this something of a concern? same went for barbell rows Just do what you can for now I don't know what's up with your knees but if it's a flexibility issue then you'll gain that over time, if it's a permanent injury of some sort you gotta work with what you have and there's not a whole lot else to do about it, this of course is all without knowing your story | ||
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Cambium
United States16368 Posts
On August 18 2012 15:33 phyre112 wrote: with limited knowledge of snatch/OHS, I would say lean forward 3-5 degrees, and tighten your abs at the bottom. You've got the bar well overhead, but you're going to feel a bit stronger at the bottom if you can better engage the hamstrings - and being a little less upright at the bottom will do that sooner. I know that crossfit overhead squats typically have more forward lean than you're doing - I don't know if you're specifically training for the snatch or not though. also, nice haircut. That's not me lol Just some random pic I found online  | ||
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FFGenerations
7088 Posts
On August 18 2012 22:55 konadora wrote: hey guys so today is the first proper SS training at the gym did squats, i realised that i can't squat too far down because of my knees, is this something of a concern? same went for barbell rows whats wrong with your knees | ||
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MeShiet
Canada290 Posts
+ Show Spoiler + ![[image loading]](http://i.imgur.com/PNVRj.jpg) (left shoe)![[image loading]](http://i.imgur.com/w4jV9.jpg) (right shoe) | ||
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konadora
Singapore66170 Posts
On August 18 2012 23:27 GuiltyJerk wrote: Just do what you can for now I don't know what's up with your knees but if it's a flexibility issue then you'll gain that over time, if it's a permanent injury of some sort you gotta work with what you have and there's not a whole lot else to do about it, this of course is all without knowing your storystage 3 patellar tendinitis | ||
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