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.
I can't stress enough that Eshlow is right in saying start with Starting Strength. I didn't and regret it more than anything now that i just finished my second month of SS. Read up and do it you won't regret it.
Getting some wrist pains in my right hand. It only happens when I break my wrist to the right, so I'm gonna try bandaging it up, taking some anti-inflammation pills and see what happens in my workout.
On August 18 2012 10:29 Cambium wrote: Mattes, [...] 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.
Well, i've just started this last week (have been going for some weeks more than a year ago),
as for how comfortable i am, i dont dread going there, and i feel pretty good when i leave there. When i am there, i'm mostly the one who is most out of shape, but i'm fine with that. I dont know any guys there, but that does not bother me that much right now, since i plan on being there 3-4 times a week and it'll probably come naturally. I wouldn't call myself extremely comfortabel in the gym right now, but i dont think its bad either.
On August 18 2012 16:19 Zafrumi wrote:
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!
Thanks for your answer. As for what i would want to look like, i didnt even think that far right now, as my goal first and foremost is to lose weight while getting my body into the shape it once had.
On August 19 2012 15:54 mcmartini wrote:
I can't stress enough that Eshlow is right in saying start with Starting Strength. I didn't and regret it more than anything now that i just finished my second month of SS. Read up and do it you won't regret it.
I've read a tiny bit into Starting Strength and it does look intriguing. I gotta say that i am kind of without a plan right now at the gym, as i do my warmup, which can be threadmill, cross trainer or bicycle and then pretty much have those 15ish different machines and just go for it.
The advice from the owner of the gym, who has once been a boxer and is now teaching boxing there,(and is also a friend of the family) has just been some basic 2-3 sets of a fixed amount of repetitions (in my case more on the light-weight/more repetitions-side).
I'll surely read Starting Strenght (Book itself costs somewhat 70€ on amazon though, and thats not something i could just buy in a blink of an eye, plan on buying a kindle in the next months so i'll get it then at the latest), but as i plan to go to the gym after work tomorrow what should i am at? Just continue doing what i've done for now, or start with the basic SS-cycle right away?
also thanks for those that replied, i imagine its tiresome when guys like me come along every other week and ask the same questions. Still, thanks for the patience.
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.
Best way to lose weight is to eat tons of foods extremely low in fat and high in fiber and water content. Home-made vegetable soup is great. Eating 300 or more grammes of leafy vegetables is great. Eliminating all liquid calories is great. Greatly limiting to cutting out on all foods that have more than 30% percent of their calories from fat is great.
As for exercise, low intensity long duration cardio is the best way to burn calories for an unfit person. You can do it every day without risking injuries. Cycling is probably best. You don't even really have to exert you. You will get some muscle soreness while you build up the distances. But it won't take long before you can cycle for 4 to 6 hours. That burns 2000 to 3000 kcal.
Things like strength training are great at what they do; building strength. But since this is not your goal I don't see why bother with it at all. At least for now since you are just starting out. People here all tout starting strength and squatting but they fail to mention how often they got injured because they didn't have proper supervision. Not to mention how many times they couldn't do cardio because their legs were sore or how they didn't bother doing any cardio at all.
Squatting is fine once you have certain fitness goals, but it does absolutely nothing for weight loss.
Weight loss is all about diet primarily and long distance long duration cardio secondarily. You can really improve your overall health and fitness doing cardio for short durations and it's highly recommended. But the calories burned aren't huge unless you clock several hours.
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.
Best way to lose weight is to eat tons of foods extremely low in fat and high in fiber and water content. Home-made vegetable soup is great. Eating 300 or more grammes of leafy vegetables is great. Eliminating all liquid calories is great. Greatly limiting to cutting out on all foods that have more than 30% percent of their calories from fat is great.
As for exercise, low intensity long duration cardio is the best way to burn calories for an unfit person. You can do it every day without risking injuries. Cycling is probably best. You don't even really have to exert you. You will get some muscle soreness while you build up the distances. But it won't take long before you can cycle for 4 to 6 hours. That burns 2000 to 3000 kcal.
Things like strength training are great at what they do; building strength. But since this is not your goal I don't see why bother with it at all. At least for now since you are just starting out. People here all tout starting strength and squatting but they fail to mention how often they got injured because they didn't have proper supervision. Not to mention how many times they couldn't do cardio because their legs were sore or how they didn't bother doing any cardio at all.
Squatting is fine once you have certain fitness goals, but it does absolutely nothing for weight loss.
Weight loss is all about diet primarily and long distance long duration cardio secondarily. You can really improve your overall health and fitness doing cardio for short durations and it's highly recommended. But the calories burned aren't huge unless you clock several hours.
Cool ramblings bro, lets go for a 6 hour bikeride.
Weight loss is easy: eat below maintenance. Trick is to keep it off, to make health a lifestyle.
@Hana. I'm going to go ahead and disagree with a lot of the things you said.
The best way to lose weight is to eat a caloric deficit. Period. In a caloric deficit, you want foods higher in fat to combat the hunger pangs and keep yourself feeling full. Higher fiber and water content, while working to a degree, will not do this. It is simply an excuse to overeat on certain foods (celery comes to mind as high fiber/water content). You can get a better effect for less food if you eat stuff high in protein/fat.
Cycling is cool. I'll agree with that. The problem that most people run into here is that they want a fit body, like Tyler from Fight Club fit. You need to build muscle to do this, which cycling doesn't do. Sure, if all they wanted to do was lose weight, cardio is something I would say do too. While the metabolic effects (IIRC) are greater for weightlifting than cardio, it simply doesn't burn as many calories. That is why most people here always recommend lifting.
However, i was able to lose 35 lbs with strength training and diet alone the last time I cut weight. I did no such thing as cardio and it was honestly a breeze until I added too much volume to routine for God knows why, developed tendonitis, and had to stop progress. That part sucked. But what I'm saying is is that they are both effective at losing weight.
I've been injured twice from strength training. I can't tell you how many times I've tried to start running and got shin splits and the like until recently, when I actually looked up proper form and took it carefully. You don't need proper supervision to run, just like you don't need it for strength training. What you do need to do is look up proper form and do it that way. It really clicked for me when I read Rips book on Starting Strength.
But I digress. My two injuries from lifting involved my shoulder and tendonitis. The first injury happened when I first began lifting. Resting it for a long time healed that. Tendonitis developed when I skipped a deload week (Where you are SUPPOSED to take a break to let your body heal) the last time I was cutting weight, so I was on a deficit. Nothing serious, and it is mostly gone now.
i've been doing cardio 2x a week while squatting 3x a week. It can be done, but it does interfere.
Like I said above, I lost 35 lbs without doing an ounce of cardio. Weightlifting does a lot for weight loss. So does cardio. Trying to say it does nothing makes it seem like you have a vendetta for the squatz man lol
I agree on your last point. You can't outexercise a shitty diet, after all.
Being at a calorie deficit and losing weight are the same thing. Cycling as long duration long intensity cardio and cleaning up your diet are the best ways to get that calorie deficit.
To combat hunger you make sure your stomach is filled. To do that you eat foods that fill up your stomach a lot without containing a lot of calories. Foods high in fat are worst at this because foods high in fat are the most calorie dense foods by far. The worst foods to eat are those that have most of their calories from fat. Your comment is extremely strange. You are saying you want to eat foods high in fat so you can avoid overeating celery? You have to be kidding me. If you try to eat 1kg of celery you will most likely fail. And that's only 160 kcal. That's like 25 peanuts.
The problem you describe is not a problem. If he wants to lose weight, he is best off doing what I advis. If he has different fitness goals, what is what you label onto him, he has to do other things. But even if he wants to look like a Holywood action hero, which is a questionable goal in itself as it cannot be maintained and is often the results of unhealthy diets or steroids, he has to lose weight and gain cardio fitness first anyway. Then he has to do strenght training.
If you want to lose weight the no.1 solution is to fix the diet. I said that. Some people, especially Americans, have absolutely atrocious diets. It is in fact very difficult to buy processed foods and eat healthy in the US. Cardio burns very little calories compared to what eating does. Especially when you have low endurance anyway. So indeed you need a hell of a cardio workout to outexrercise a shitty diet. It can in fact be done by marathon runners or cyclists. You say you lost a lot of weight after you went into fixing your diet and lifting weights. Now I can tell you that's about 90% diet and 10% lifting weights. Weight lifting does very little for burning calories because by definition it is short duration high intensity. Short duration high intensity just burns very few calories. And when we talk about chest and arm muscles, those are far too small anyway.
So you recommend filling your stomach with foods high in fat and doing a few sets of squats, then resting for 3 or 4 days. I recommend filling your stomach with foods that are mainly fiber and water and trying to see how long you can stay in the saddle. Now you tell me what helps you get the calorie deficit that is required for weight loss?
But the point is that cardio is so so important for your cardiovascular health, which is a big problem for almost all aging males, it is essential to spend time on it when you are willing to spend time to exercise.
And the main reason to get into a lifestyle high in leafy vegetables, mostly based on foods high on carbs and low on fat is to avoid obesity, cardiovascular disease and diabetes at a later age. Sure, you can have a calorie deficit at any diet, no matter how unhealthy. The issue is getting a healthy diet that will help you stay lean permanently. So not just today because you are young, do a lot of exercise and are fasting or counting calories. Long term those are unsustainable and you'll end up fat and unhealthy like Rippetoe himself.
I didn't recommend running. Running is very bad for people that are overweight. And running is often bad for people who didn't grow up running a lot as a child and have thus good running form. Also, running when you aren't fit will result in a short stride where you likely break yourself causing 'shin splits'. You do in fact need proper supervision to do strength training when you do free weights. Running causes 'just' shin splits and does so gradually. Back problems when doing stuff like deadlifting and squatting are in a whole different category. Is strength training good for improving performance? Yes, in fact it is essential. Is strength training essential for Hollywood aestethics? Yes it indeed is. But that's all besides the point. It is not something for an unsupervised beginner that is overweight which goals aren't even anything that is achieved with strength training.
Ah. Sorry if my sentences were a little jumbled. I'm still half-hungover from yesterday.
On August 20 2012 03:12 Hanakurena wrote: Being at a calorie deficit and losing weight are the same thing. Cycling as long duration long intensity cardio and cleaning up your diet are the best ways to get that calorie deficit.
To combat hunger you make sure your stomach is filled. To do that you eat foods that fill up your stomach a lot without containing a lot of calories. Foods high in fat are worst at this because foods high in fat are the most calorie dense foods by far. The worst foods to eat are those that have most of their calories from fat. Your comment is extremely strange. You are saying you want to eat foods high in fat so you can avoid overeating celery? You have to be kidding me. If you try to eat 1kg of celery you will most likely fail. And that's only 160 kcal. That's like 25 peanuts.
I was saying that you are making it sound like you want foods high in water/fiber so you can basically overeat on them. The food that came to my mind high in water/fiber is celery. Like you said, they are extremely low calorie foods, so you can essentially overeat on them and be fine since they contain so little calories.
Also, I suggest reading through the stickies about fat and the like. Fats aren't bad and, while I know that isn't necessarily what you are saying, by extension it doesn't automatically mean that high fat foods are bad. My argument with it was basically that eating high fat foods will leave you feeling full with less food for a longer time. This is important on a caloric deficit to make sure you are sticking to the diet. Hunger pangs suck ass and this fights them better than high water/fiber foods.
Am I saying all you should eat are high fat foods? No. When I dieted, I cycled between high carb days and high fat days. I kept my protein at 1g/lb. You can read some information on this over at leangains.com, it is far too much to go into here. Check out the top 10 fitness myths when you get a chance.
The problem you describe is not a problem. If he wants to lose weight, he is best off doing what I advis. If he has different fitness goals, what is what you label onto him, he has to do other things. But even if he wants to look like a Holywood action hero, which is a questionable goal in itself as it cannot be maintained and is often the results of unhealthy diets or steroids, he has to lose weight and gain cardio fitness first anyway. Then he has to do strenght training.
This is not a body based on steroids. It is easily achievable in a few years. I've never really know somebody to get ripped on unhealthy diets, if you can enlighten me, I'd be glad to hear it thought.
I didn't label him onto anything; in fact I agreed with your cycling statement. However, you said a lot of stuff that I know isn't true as well, and that is what I was talking about. Do I think he do weightlifting over cycling? Yes. If he chose cycling would I cry myself to sleep at night? Nope. If he enjoys it over weightlifting, then by all means.
If you want to lose weight the no.1 solution is to fix the diet. I said that. Some people, especially Americans, have absolutely atrocious diets. It is in fact very difficult to buy processed foods and eat healthy in the US. Cardio burns very little calories compared to what eating does. Especially when you have low endurance anyway. So indeed you need a hell of a cardio workout to outexrercise a shitty diet. It can in fact be done by marathon runners or cyclists. You say you lost a lot of weight after you went into fixing your diet and lifting weights. Now I can tell you that's about 90% diet and 10% lifting weights. Weight lifting does very little for burning calories because by definition it is short duration high intensity. Short duration high intensity just burns very few calories. And when we talk about chest and arm muscles, those are far too small anyway.
I know you said that. I said that. We've been saying that. It is pretty easy to eat healthy in the US, I do it every day. Most people just don't care enough, or get fed bullshit through The View, Good Morning America, ect. and have no idea what actually works.
Chest and arm muscles? Shoot, I'm t-rexing it over here.
So you recommend filling your stomach with foods high in fat and doing a few sets of squats, then resting for 3 or 4 days. I recommend filling your stomach with foods that are mainly fiber and water and trying to see how long you can stay in the saddle. Now you tell me what helps you get the calorie deficit that is required for weight loss?
But the point is that cardio is so so important for your cardiovascular health, which is a big problem for almost all aging males, it is essential to spend time on it when you are willing to spend time to exercise.
You are making a few assumptions. You have no idea what my routine was during that time nor what I was eating until you read it above.
Don't forget that lifting will also improve cardiovascular health. Long term weightlifting causes the left ventricle to increase in thickness, enabling a stronger force of contraction, and allowing blood to be more effectively delivered to the body. Of course aerobic exercise develops cardiovascular health way better than weightlifting, but it helps as well.
And the main reason to get into a lifestyle high in leafy vegetables, mostly based on foods high on carbs and low on fat is to avoid obesity, cardiovascular disease and diabetes at a later age. Sure, you can have a calorie deficit at any diet, no matter how unhealthy. The issue is getting a healthy diet that will help you stay lean permanently. So not just today because you are young, do a lot of exercise and are fasting or counting calories. Long term those are unsustainable and you'll end up fat and unhealthy like Rippetoe himself.
Read the nutrition stickies. Fat doesn't necessarily mean obesity, cardiovascular disease, and diabetes. In fact, keto diets are recommended for people with metabolic dysfunctions a lot of times until they get healthy.
I didn't recommend running. Running is very bad for people that are overweight. And running is often bad for people who didn't grow up running a lot as a child and have thus good running form. Also, running when you aren't fit will result in a short stride where you likely break yourself causing 'shin splits'. You do in fact need proper supervision to do strength training when you do free weights. Running causes 'just' shin splits and does so gradually. Back problems when doing stuff like deadlifting and squatting are in a whole different category. Is strength training good for improving performance? Yes, in fact it is essential. Is strength training essential for Hollywood aestethics? Yes it indeed is. But that's all besides the point. It is not something for an unsupervised beginner that is overweight which goals aren't even anything that is achieved with strength training.
Plenty of the people here have been unsupervised weight training the entire time (not counting the oly lifts especially), and we're all growing to be like Gaston. I think a few have already surpassed him, actually.
On August 19 2012 06:41 MeShiet wrote: Arg.... and the most disappointing moment of the day goes to, MeShiet and his 6 month old NIke Romaleo 2s which decided to start falling apart. + Show Spoiler +
(left shoe) (right shoe)
NOOOOO
im sorry to hear that.
Cambium, That posititioning looks fine to me, since I do that too. I do have tight hip flexors though so it might not be correct.
Does anyone here think that the TSL 4 theme song makes a great gym song? I was listening to it today while I biked to rugby practice, and I'll probably have it on my playlist when I head into practice and to lift weights (and at work, and at second practice, and cleaning my basement) tomorrow.
Damn I have a busy day ahead of me, I should get some sleep.
Pumped as hell to get back to the gym tomorrow; the hours are back to the semester schedule, so I'll pretty much be able to go any day that I want to. Get to do my "pull" strength day, so it's squats, pullups, and rows for ever and ever!
Today was Deadlift Monday. Was gonna lift 105kg, 5kg increment from last time, time to set a new PR! Workset was heavy as shit, grunted like Tarzan at the top and only managed 4 reps before my form started deteriorating. Acceptable, but was a bit disappointed seeing as how 100kg last week had felt so light.
Anyway, I did my RPT with two more sets of -10% (pretty easy) and then I removed the weights.
Turns out I used 25s instead of 20s and accidentally lifted 115kg.
If you don't feel like it at all. Still fucking go.
Little to no sleep the last 3 days due to heat / gamescom. Still hungover. Felt like 45C in the gym. New bench PR I have been working on for 4 weeks now and best squats in a long time too.
On August 21 2012 05:28 Osmoses wrote: Today was Deadlift Monday. Was gonna lift 105kg, 5kg increment from last time, time to set a new PR! Workset was heavy as shit, grunted like Tarzan at the top and only managed 4 reps before my form started deteriorating. Acceptable, but was a bit disappointed seeing as how 100kg last week had felt so light.
Anyway, I did my RPT with two more sets of -10% (pretty easy) and then I removed the weights.
Turns out I used 25s instead of 20s and accidentally lifted 115kg.
Today was a good day.
Hahaha nice. Love it when you realize you just did more than you thought you were :D
EPT
![[image loading]](http://i.imgur.com/PNVRj.jpg)
![[image loading]](http://i.imgur.com/w4jV9.jpg)
I do have tight hip flexors though so it might not be correct.
