EPTTL Health and Fitness Initiative 2013 - Page 5
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mordek
United States12705 Posts
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Malinor
Germany4740 Posts
On January 09 2013 08:33 decafchicken wrote: Big PR week. Hit 210kg back squat ATG. Failed it first attempt then manned the fuck up . Coming for your ass gotunk PRs makes gaining weight way more fun. | ||
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Froadac
United States6733 Posts
At physical therapy it was determined my hamstrings are super tight, and that my left leg is about 1.4 times stronger than my right.... that needs to be addressed. | ||
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GoTuNk!
Chile4591 Posts
Go get it, I'm cutting so no squat pr's till next meet. Expect to watch top1 deadlift on this forum and a badass set of abs in 2-3 weeks though. | ||
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phyre112
United States3090 Posts
Was feeling pretty awful when I woke up anyway, and once I got home, I figured out I'd had a fever of 101 the whole time, which I must have gotten from my sister who has the flu right now. Guess I'll be putting off any working out for the next few days, and instead just worry about sleep and nutrition. | ||
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mordek
United States12705 Posts
On January 09 2013 14:43 Froadac wrote: Decaf does it right @.@ At physical therapy it was determined my hamstrings are super tight, and that my left leg is about 1.4 times stronger than my right.... that needs to be addressed. I'm interested in how they address it. Hope it goes well for you. | ||
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Nazarene
Denmark996 Posts
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Froadac
United States6733 Posts
On January 09 2013 21:51 mordek wrote: I'm interested in how they address it. Hope it goes well for you. So far just one leg squat. They say that the strength imbalance is probably a result of weird lower back mechanics, which are a result of weird thoracic mechancis, which are a result of weird cervical mechanics. | ||
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mordek
United States12705 Posts
On January 10 2013 02:03 Froadac wrote: So far just one leg squat. They say that the strength imbalance is probably a result of weird lower back mechanics, which are a result of weird thoracic mechancis, which are a result of weird cervical mechanics. It's all connected! I'm finding myself torn in the realm of fitness. I want to keep lifting weights regularly, but want to progress on bodyweight skills, but also want to run a half-marathon or double mudder, and also want to do insanity with friends. There's not enough of me to handle all of it. I'd have to be full time exercising lol. | ||
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AoN.DimSum
United States2983 Posts
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GuiltyJerk
United States584 Posts
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HornyHerring
Papua New Guinea1059 Posts
HornyHerring Age: 25 || Height: 172(5' 7") || Weight: 86.9 kg(191.2 lbs) Starting Date: 01.01.2013 || Goal Date: 31.12.2013(12.31) Weight goals: -- Drop to 80 kg(176 lbs) or so. -- From there keep the weight and go for a full on trasnformation. -- Not sure what my body fat % is right now, but i'd guess it's around 15-20%, so let's go for a 10% goal Training goals -- Never really trained to check my capability and PR, so dunno how much I can really handle. Always been doing a few sets of an exercise with increasing weight on each consecutive set, so my goals in that matter migth be a little low/high/retarded/whatever, I just don't feel like checking exactly how much I can lift, doing regular sets works best for me. Gonna add more later on when I figure out how do I wanna do it. -- 10 wide-grip pullups -- 100kg(220 lbs) flat bench press -- being able to run for an hour straight -- finish a half marathon(one time length wise, not as an event) -- finish a century bike ride(one time length wise, not as an event) -- perfect my form in every exercise Nutrition goals -- -- finish research on IF and IIFYM -- manage to get a reliable macro values -- start an IF protocol based diet My workout: Usually do 8-12 reps a set, depending on exercise, sometime it's 10 or even 16 increasing weight with each set, pretty much only going to failure on ABS. 5 minutes of cardio warmup before starting each workout. rest between isolation ex 30-45s, compund ex 60-90s, between each exercise 60-90s + Show Spoiler + CALVES 4 sets of standing calf raise 4 sets of knees-bent calf raise 4 sets of sitting calf raise ABS 4 supersets of hanging knee raise + crunches + reverse crunches + bicycle crunches Monday -> Chest/Triceps + ABS 4 sets of incline dumbbell press with drop set on final set, 4 sets of incline flyes with drop set on final set, 4 sets of flat dumbbell press, 3 supersets of chest dips + close grip pushup 3 supersets of skull crushers + close grip barbell press 3 sets of rope pushdown 1 quadruple drop set of overhead dumbbell extensions + ABS Tuesday -> Back/Biceps + Calves 4 sets of wide grip pullup(negatives to get round 10) 4 sets of bent t-bar row with drop on final set 4 sets of close grip sitting pulldown 3 sets of single arm dumbbell row 5 sets of lat rope pulldowns 4 sets of ez barbell curls(2 straight and 2 cheat sets) 4 sets of incline dumbbell curls 2 supersets of spider curl + dumbbell hammer curl (to failure) + CALVES Wednesday Rest Thursday Quads/Hamstrings + ABS 3 sets of straight legged deadlifts 3 sets of standing leg curls 5 sets of lying leg curls 4 sets of front squats 4 sets of leg press 3 supersets of leg extensions + jumping lungees + ABS Friday -> Shoulders/Traps + Calves 3 sets of dumbbell overhead press with drop set on final set 3 sets of lateral side raises with triple drop set on final set 5 sets of reverse flyes with drop set on final set 3 supersets of front straight arm barbell raises + upright rows 5 sets of standing barbell shrigs 4 sets of sitting dumbbell shrugs with drop set on final set + CALVES Saturday and Sunday Rest This has been working pretty well for me so far, but I wanna change it up a bit. First of all gonna add 20 minutes of cardio at the end of each session and gonna switch days a bit. Also gonan add some purecardio days - at least 40 minutes of cardio. My new split will be: + Show Spoiler + 1 chest/triceps/abs 2 back/biceps/calves 3 cardio 4 quads/hamstrings/abs 5 shoulders/traps/calves 6 rest 7 repeat Gonna start the first repeat day on sunday and will add the postworkout cardio tommorow, we'll see how it goes. | ||
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mordek
United States12705 Posts
On January 10 2013 04:38 AoN.DimSum wrote: exercise ADD = go for crossfit haha I totally would if there was one closer than 45 min away and not super expensive  I'll have to make it up myself. | ||
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phyre112
United States3090 Posts
On January 10 2013 11:07 mordek wrote: I totally would if there was one closer than 45 min away and not super expensive I'll have to make it up myself.Most crossfits post their daily workouts online, so if you want to get a regular gym membership, and then try to perform their workouts elsewhere it's definitely possible. | ||
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Ludrik
Australia523 Posts
On January 10 2013 09:59 GuiltyJerk wrote: Anyone happen to have some good stress management resources? My girlfriend is having a really tough time dealing with stress and I can't really help her because I'm naturally a very calm person :S Here's the best stress management resources I've found: - Running shoes - A loaded barbell - Google Calender | ||
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GuiltyJerk
United States584 Posts
On January 10 2013 12:06 Ludrik wrote: Here's the best stress management resources I've found: - Running shoes - A loaded barbell - Google Calender Yeah I've been trying to encourage her to exercise more, I picked up some breathing techniques at martial arts so next time we're together I'll go over that and nudge her towards exercising some more too, thanks! | ||
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decafchicken
United States20161 Posts
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Froadac
United States6733 Posts
On January 10 2013 14:54 decafchicken wrote: Exercise dominates stress so hard. Too bad most women (people in general actually) will never know this because they just dick around at the gym :-\ Yeah. Today I was talking to this kid about that actually. "I'm feeling really stressed today, at least I get to go to the gym" "Why would you do that." | ||
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mordek
United States12705 Posts
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Necosarius
Sweden4042 Posts
On January 10 2013 14:54 decafchicken wrote: Exercise dominates stress so hard. Too bad most women (people in general actually) will never know this because they just dick around at the gym :-\ Yes! After some heavy deadlifts I'm the most peaceful person ever. It's my meditation. | ||
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