I just realized something: no evening sections to ruin going to gym. I can return to MWF. Although maybe not F >.>
Brian/Froadac Age: 18 || Height: 5'4.5 164 || Weight: 112lb/51kg Starting Date: 1/1/13 || Goal Date: 12/31/13 Weight goals -- Increase it. I'm not sure exactly to what point, but probably 125/130lb is reasonable. Training goals -- Firstly: fix back and flexibility issues. Secondly, gain weight, increase lifts to pre first surgery level by midyear, and make gains past that. Nutrition goals -- Eat lots of food until this school year is over, then eat lots of good food. Sleep goals -- Attempt to sleep at 12:00 every day to prepare for 8AM classes. Misc/stress goals:
On January 12 2013 04:12 Osmoses wrote: So arms are healed, chest is fine, now it's time for my new injury: knees. Sons of bitches have started to hurt while sitting down. No problem when walking around or doing squats, but when I sit down and relax my leg both knees start to hurt (mostly right though).
Well I get pissed goddamniiiit!
On a positive note, strength is coming back. Squatted 80kg 4x5 and it felt like babby weight, gonna start going up again. You know, unless my knees explode.
Deadlifted 100kg and it felt light. That was nice, considering 115kg used to be my old PR. Pretty good OP as well.
A resolutionist was in the squat rack today. He was doing what can only be described as the worm (the dance move), up on a medicine ball which was up on a bench. In the squat rack.
I have a ton of experience with rehabbing knees, as mine have caused me trouble practically my entire life. Does the pain in the knees when sitting down manifest around or under the kneecap? If so, you've got a mild case of patellar tendonitis developing, and though I am no medical professional, if it gets worse, I recommend looking into foam rolling, as that helps out my knees tremendously.
Damn that's interesting. I have been going to the physio about the same sort of thing. I have been experiencing three different elements: 1) growing discomfort that eventually gets extremely uncomfortable when I sit down with my legs at a 90 degree angle. 2) light pain at the front of the knees behind the knee cap after running. 3) a feeling of 'instability' and the feeling that my knee might buckle (only felt that when I was doing loads of running and step machine and cardio etc)
Maybe that's what I have, patellar tendonitis. The physio thinks it's to do with my glutes being weak in a particular range of movement and my hamstrings being tight.
On January 12 2013 04:31 sc4k wrote: Damn that's interesting. I have been going to the physio about the same sort of thing. I have been experiencing three different elements: 1) growing discomfort that eventually gets extremely uncomfortable when I sit down with my legs at a 90 degree angle. 2) light pain at the front of the knees behind the knee cap after running. 3) a feeling of 'instability' and the feeling that my knee might buckle (only felt that when I was doing loads of running and step machine and cardio etc)
Maybe that's what I have, patellar tendonitis. The physio thinks it's to do with my glutes being weak in a particular range of movement and my hamstrings being tight.
Yep, at one point, my symptoms matched yours almost exactly, and glute weakness, hamstring/calf tightness, and hip inflexibility were the focus of my physical therapy. In terms of exercises, band work produced the best results, especially monster walks, both backwards and forwards, and side band walks. Also, glute work like that described here can really help with mind muscle glute activation, which inevitably plays a role in knee instability. It can be difficult to "walk with your butt" but it really helps. And finally, after exercise, foam rolling along the IB tract, shown below, the front thigh, back thigh, butt, and calves really helps with something called myofascial release. The musculature surrounding the knee can be prone to inequal activation, meaning that some muscles can "take over" and become overactive, pulling on the less flexible structures of the knee and causing pain. Rolling helps to relax these overactive muscles and redistribute activation.
If anyone wants to talk PT, feel free to PM me, as I am a personal trainer with an interest in physical therapy
Edit: Sorry Eshlow, I realize now that this belongs in the injury thread.
Wow nice one. You legend! I will discuss those monster walks and the foam rolling etc with my PT next session (one week's time). Right now I'm just doing bridges, hammy stretches and a motion that looks very similar to the diagram you posted. Very happy to see someone else who had the same symptoms.
No decaf here, got drunk after 6 days of gym/poker and I have the worst hangover I've ever had. Despite that, gotta head to the gym in an hour, so I'm watching some vids.
Hmm, now I'm tempted to make a fitocracy account just so I can stalk Frodan and Bitter Then again, even gym vets ought to have goals, so I'll throw my hat into the initiative ring!
Current weight: hovering around 240 lbs at around 14% bf. Height: 6'1.5"
I don't train for 1RM in anything other than deads, and I rather hate having to make gross estimates, so I'll simply provide my working sets, and I am not a big three devotee.
Incline BB Bench (I hate flat bb): 235x5 Flat DB Bench: 100x8 Bent Over Row, Pronate Grip: 315x6 Neutral grip pullups: 15, 8x45 lbs+ Dips: 15, 5x45 lbs+ Deadlift: 605x1, 405x12 Seated Overhead BB Press: 185x8 Squats: After over a year of pretty involved knee rehab, I think I'm finally ready to begin free weight squatting again. Pre-injury, 365x6
Goals for this year: Incline Bench: 275x5 Pullups, Dips: 20, 15x45 lbs+ Deadlift: 650x1 Squats: 365x10 But most importantly, I want to focus on careful and strength preserving cutting, hopefully getting down to around 10% bf, along with sprint/football conditioning. I have this incredibly unrealistic goal of trying out for the Seahawks and putting on a good show within the next few years, so there's that to motivate me
^Also, Frodan, if you don't mind a bit of unsolicited advice, your pull up goal somewhat conflicts with your desire to bulk up and increase strength. If you are eating enough to gain weight and numbers in bench, squat, and dl, it is unlikely that you will be able to increase body weight pullup numbers by all that much (you're gonna be heavier!). Instead, consider adding weight with a belt and going for lower reps.
But most importantly, I want to focus on careful and strength preserving cutting, hopefully getting down to around 10% bf, along with sprint/football conditioning. I have this incredibly unrealistic goal of trying out for the Seahawks and putting on a good show within the next few years, so there's that to motivate me
If you make it on the Seahawks you need to give some sort of shoutout to TLHF while you're playing (WA resident so Seahawks near and dear to me)
Thanks for the heads up farvacola. I'll probably put that goal on hold then until my strength goals are achieved ^^ After we make it, we plan on hitting athletic goals (touching rim/dunking, flexibility, etc.). I'll slip that in then
Kinda funny for me to see everyone just basically doing squats, deadlifts and benchpresses. You guys don't do anything else, or you just dont write about it? Why O find it funny? Well, not really funny, but wierd. I never saw anyone at the gyms just going for squats all training long. So what's the big deal about those exercises? (I know, they're good, I'm incorporating them into my workouts as well, but don't build workouts around them)
On January 12 2013 17:04 HornyHerring wrote: Kinda funny for me to see everyone just basically doing squats, deadlifts and benchpresses. You guys don't do anything else, or you just dont write about it? Why O find it funny? Well, not really funny, but wierd. I never saw anyone at the gyms just going for squats all training long. So what's the big deal about those exercises? (I know, they're good, I'm incorporating them into my workouts as well, but don't build workouts around them)
Actually, building workouts around heavy compound movements like squats, deadlift, and bench press is very common and recommended, especially for beginners. Not only do compound movements save time for those who need to be in and out of the gym quickly, they also strengthen joints and connective tissue through positive stress in a way that isolation exercises simply cannot by virtue of their specific muscular focus. In other words, squats, bench press, and deadlift, along with stuff like olympic lifts, overhead press, and bent over rows, are more efficient and productive exercises than isolations. Now don't get me wrong, many isolation exercises are great and I would recommend them, but a focus on compounds is not an inappropriate thing.
I wasn't judging, it was just new to me. I'm not usually in a hurry when I'm in the gym and I do both compound and isolation exercises. It's probably about where I do workout - I only saw a handfull people doing squats or deadlifts since I started going to the gym regulary. But that's most likely due to the EVERY DAY IS AN UPPER BODY WORKOUT DAY MOTHERFUCKER mentality. May be as well, that it's a matter of goals. Sure you can get to a certain point in many ways, but dunno if doing those 4-5 exercises over and over can be the most efficient way of hadling things in some cases.
On January 12 2013 17:40 HornyHerring wrote: I wasn't judging, it was just new to me. I'm not usually in a hurry when I'm in the gym and I do both compound and isolation exercises. It's probably about where I do workout - I only saw a handfull people doing squats or deadlifts since I started going to the gym regulary. But that's most likely due to the EVERY DAY IS AN UPPER BODY WORKOUT DAY MOTHERFUCKER mentality. May be as well, that it's a matter of goals. Sure you can get to a certain point in many ways, but dunno if doing those 4-5 exercises over and over can be the most efficient way of hadling things in some cases.
If you're taking a sample of 100 people who actually research the most efficient way to hit a given goal in the weight room, I would guess that 96 of them focus their routine around compounds (bench, squat, dead, and variants of these) then perhaps add a few isolations to the end of the workout, depending on the person and their training history.
If you're taking a sample of 100 people in any given gym, I would say that maybe 15 of them have done that research, and the other 85 just "do what that dude did because he's huge" or "read about this awesome routine in a body building magazine bro" or "are taking this one supplement that's the next step down from steroids so they can handle anything".
Yes, doing 4-5 exercises over and over is almost always the most efficient way to hit any goal. Want a big chest? You're much better off focusing on raising the weight of your Barbell Bench, Barbell Incline Bench, or DB flat bench in a given rep range (most likely between 5 and 10) than you are worrying about decline bench, then doing cable flies to failure at three different angles, followed by Incline DB flies superset with a chest press machine for 10 reps per set. If you want big shoulders, you're going to get way more results out of overhead pressing (in any variant) and rows than you are with three different kinds of dumbbell raise, close grip bench, and face pulls. No one here will tell you not to do isolations - there is nothing wrong with doing some tricep pushdowns after you finish benching or pressing (unless you're going to bench or press in another day or two days) or curls AFTER pulling (unless you're doing more pulling tomorrow or the day after) but to make isolations the focus of your workout and expecting great results is a lot like trying to win the tour de france on a unicycle.
Goals Weight goals -- 90kg bodyweight. Trying to get bigger and then leaner! Training goals -- To get much bigger, traiing 3-4 times a week and try to keep cardio every week once a week! At least 3 workouts a week weight training. Nutrition goals -- NO more shit... Dont eat shit now but when im starving or working in the bar so tempting... Eating more protein and cutting down on carbs, using 3 shakes a day for the next month at least see how much I gain and if its worth it! Sleep goals -- Sleep more, I have been terrible like 7 hours some days less others... Need to make sure I Sleep 8 hours.. 11-7 should be doable.. Longer on certain days! Misc. Goals -- To Drink only on Saturday nights if that... If I dont dirnk Saturdays have one bad day(sunday) and even then I will eat healithly after a fried breakfast for instance! When I drink, drink clear alcholol(gin,vodka...etc) and cut down the amount! To look after myself better!
I'm gonna look into monster walks and I'm gonna foamroll more consistently. In the meantime, how do I stretch my hip flexors if I don't wanna put any weight on my knee, as such;
On January 12 2013 21:47 Osmoses wrote: I'm gonna look into monster walks and I'm gonna foamroll more consistently. In the meantime, how do I stretch my hip flexors if I don't wanna put any weight on my knee, as such;
Just do that but keep your back leg straight, I lean away from the back foot doing that and it stretches the hip flexor of the side that's back rather well
EPT![[image loading]](http://i.imgur.com/2uTsY.jpg)
![[image loading]](http://www.anaerobic.net/images/mform2.gif)
Then again, even gym vets ought to have goals, so I'll throw my hat into the initiative ring!
(WA resident so Seahawks near and dear to me)![[image loading]](http://hipflexor.org/wp-content/uploads/2011/11/hip_flexor_stretch.jpg)
