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eshlow
United States5210 Posts
On January 12 2009 16:10 evanthebouncy! wrote: meh I got sick. Will get back on track again now since I feel good. Yesterday I went to YMCA and I sprang my back  Yeah, don't exercise while sick. Fast track to get worse illness. Good call. Get a lot of vitamin D (yes, vit D.. not vit C). How bad did you sprain your back? What exercise(s)? | ||
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Demoninja
United States1190 Posts
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eshlow
United States5210 Posts
On January 12 2009 16:24 Demoninja wrote: I have a couple of questions, for the SS program should I be using the same weights throughout all the lifts and on Monday, should I be doing the 4x400m as fast as I can? SS -- you use the heaviest weight you can lift *with good form* for each exercise. So if my max on squat was say 100kg/225 lbs on Mon for 2x5, on Weds I would try to increase the weight to 102kg/230 lbs at the very least. Bench will generally be less weight than squats so maybe something like 75kg/165 lbs M and then 77kg/170 lbs W. DL tends to be more weight than squats. Power clean is in between bench and squats thereabouts just to give you a general idea. 4 sets of 400m. Do each 400m run as fast as possible -- a good rule for pacing a 400m is to run about 90% for the first 300m and then all out sprint the last 100m. Don't worry, these are extremely painful.. wouldn't be suprised if you had to puke by the end.  But it will get your running ability up quickly as you'll see. | ||
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Demoninja
United States1190 Posts
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eshlow
United States5210 Posts
On January 12 2009 16:33 Demoninja wrote: Okay thanks a lot! If I have any other questions, concerns, etc. Should I just post here or pm you? In here is fine. Someone might have the same programming questions. Also, record your training in a log. If you're not making progress (you can tell from glancing at previous workouts), then obviously something needs to be changed. That's how people get stuck on plateaus for months and years on end and never make progress... be meticulous and don't be afraid to ask for help if you're confused or stuck. If, for example, the run + pushups and situps were for like a military physical assessment test we'd probably eliminate strength completely and go straight towards gaming the test. But since it would be beneficial to gain some strength while training for this competition, that's fine. | ||
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evanthebouncy!
United States12806 Posts
On January 12 2009 16:21 eshlow wrote: Yeah, don't exercise while sick. Fast track to get worse illness. Good call. Get a lot of vitamin D (yes, vit D.. not vit C). How bad did you sprain your back? What exercise(s)? Lol I went to the gym to celebrate that I got over my athsma and feeling kick ass. I was doing the row-boat machine when it happened. My back has always been weak, my ballroom dancing helped alot in building proper back muscles, but I havn't been dancing for the past few weeks and I think it's getting back at me. The row-boat macine looks like this: ![[image loading]](http://www.fitnesszone.com/Merchant2/graphics/00000001/LifeCore_Fitness_R900_Rower_Rowing_Machine.jpg) I dunno, I was for 40 minutes on an Elipsoid and then I went on this... I did all the stretches but in my 10th row or something I felt a small crack on my back, I didn't pay attention and I think it'll just go away normally, I rowed my 11th, it got more painful, I rowed my 12th and my nerves felt as if they're in HCl so I stopped and then I couldn't bend my body over 10 degrees and had to wear back bracers for 3 days. I'm better now, I could bend almost fully downward but back still very sore... I don't have to wear back bracer all the time now | ||
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eshlow
United States5210 Posts
Take it easy.. I would advise trying to get a massage to help loosen everything up (maybe you have a girlfriend or someone who can do it for free). Light exercise when you can to get blood flowing to the muscles to help speed up recovery. | ||
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Energies
Australia3225 Posts
On January 11 2009 15:43 Bockit wrote: That's a good point heh I guess to me good eating is very different to someone else  Breakfast is 2 slices of french toast a banana and a glass of milk (today though I had an extra 2 slices of toast for extra energy cos I really wanted to break 5 minutes) Then lunch can be a few things, either a chicken and lettuce sandwich with a bit of mayo or if I have cooked up a pizza recently, pizza is a thin base with pizza sauce, (now) small amount of pepperoni, ham, cheese and mushroom. If I can be bothered to cut it up I'll include capsicum/chili too. It'll be either 1/4 or 3/8ths of a pizza if I go this route. I also have another glass of milk with this. In the afternoon I'll have 2 cruskits (http://www.arnotts.com.au/varieties/CruskitsOriginal.aspx) spread with vegemite and an apple and a glass of water. Dinner is whatever gets served by my mum. I have little control over this except asking her for more healthy food. Typically it's a combination of a garden salad / vegetables, red/white meat with some kind of sauce, bread and then 'something else'. Usually 2 glasses of milk with dinner. All my milk is lite (not skim, but not full cream) and I drink a lot of water throughout the day. These are the only things I drink (Unless going out heh), not really a fan of juices but could drink orange juice if it was gonna have an amazing benefit and I hate fizzy drinks so that rules out soft drinks I have no idea really how that compares to other people, I worked it out with a friend of mine who knows a bit about dieting and fitness, I'd be interested to hear other opinions on it. How my routine fits into this is I wake up at 9am, jump in the pool for 50 laps of our 10m pool (Pushing off the wall covers about 1/3 - 1/2 of the pool each time but it's all I've got heh) an then cook breakfast. Then at about 11 or 11:30 I'll do my run and have lunch at about 40 minutes to an hour after getting back. Just so you can compare. (All throughout the day I drink water and green tea, I don't drink any other liquids.) Breakfast(6am): Bowl of cereal (Light/Tastey brand) Mostly just bran/wheat/dry fruit etc it has tons of fibre. With 2% milk. Cup of green tea, a couple of fish oil tablets and an apple on my way out. (~400 Calories) 9am: Muesli bar. (~80 calories). 10:30am: Mandarin and a Pear. (~100 calories) 12:00pm: Greek Salad with a can of Salmon, couple of fish oil tablets and some dry fruit/nuts for desert (~400 Calories) 2pm: Orange (~50 calories) 4pm: Snacking on dry fruit/nuts (~50 calories) 8:30pm: Fish with a side of vegetables and rice. Couple of fish oil tablets. Fat free yogurt for desert. (roughly ~500 calories) So thats roughly 1500-1600 calories which is abysmal, I should be consuming at least 2000 even for my weight loss goal, I'm looking forward to bulking though, it'll be fun eating 3-4000 calories a day. And I was at the gym from 6:30pm until about 8:00pm, hence the late dinner. | ||
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Amber[LighT]
United States5078 Posts
What I'm thinking of doing since I switched up my workout time: I will be going to the gym in the AM instead of in the afternoon, so after the gym I will have a protein shake. The problem is I have gotten rid of breakfast by doing this. I guess I could have some toast too in the morning? Oh I should add I don't eat eggs so I have to eat other foods to get the protein I'm missing. From there I am lost. Should I drink protein AGAIN later in the day or would that be a complete waste? I would rather see a faster gain since my metabolism gets a spike whenever I workout and even though I try to eat more my body just goes through it quicker. | ||
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LonelyMargarita
1845 Posts
On January 12 2009 16:21 eshlow wrote: Yeah, don't exercise while sick. Fast track to get worse illness. Good call. I actually believe the opposite is true. I have read studies that suggest working out while sick boosts your immune system and makes you recover faster. I don't know if it's true, but there's certainly logic behind it. | ||
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Genjimaru
Canada515 Posts
On January 13 2009 01:39 LonelyMargarita wrote: I actually believe the opposite is true. I have read studies that suggest working out while sick boosts your immune system and makes you recover faster. I don't know if it's true, but there's certainly logic behind it. I did that about two weeks ago. I got really dizzy and nauseous. But I took a shower and it went away. After that I felt really good. Definately makes you feel a little more alive. Being sick sucks. | ||
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eshlow
United States5210 Posts
On January 13 2009 01:39 LonelyMargarita wrote: I actually believe the opposite is true. I have read studies that suggest working out while sick boosts your immune system and makes you recover faster. I don't know if it's true, but there's certainly logic behind it. Nah, man that's false. Working out basically "rips" up your muscles disrupting myosin-actin as well as the plasma membrane. The body initiates an inflammatory response to this and the immune system in involved with cleaning up the debris. If you're sick, diverting your immune system from fighting the infection or viruses to help clean up your muscles is a BAD idea. Now, working out in general DOES improve immune function, but that's after the muscles themselves have healed. The more the immune system is activated, the stronger it is -- much like the use it or lose it principle. That's why people who work out consistently have a stronger immune system than those who don't; they recover from infections faster. However, right after the workout as previously stated immune function is depressed and thus it is a bad idea to workout while sick. Now, if the workout is mostly cardiovascular in nature, then it may be fine. Improved blood flow will help speed up white blood cell and other immune response to the infected area. Anything involved with high intensity work such as weightlifting, sprints, strength and power related sports are generally a no-no. | ||
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eshlow
United States5210 Posts
On January 13 2009 01:33 Amber[LighT] wrote: Well out of curiosity what would be a good diet for someone trying to gain weight quickly? I've tried protein over the summer as a supplement and my diet has changed up by eating breakfast more frequently (I had a job where I had to be in at 6 AM and it was hard to get breakfast) and I would just have chicken or something for lunch, and then dinner was normal. What I'm thinking of doing since I switched up my workout time: I will be going to the gym in the AM instead of in the afternoon, so after the gym I will have a protein shake. The problem is I have gotten rid of breakfast by doing this. I guess I could have some toast too in the morning? Oh I should add I don't eat eggs so I have to eat other foods to get the protein I'm missing. From there I am lost. Should I drink protein AGAIN later in the day or would that be a complete waste? I would rather see a faster gain since my metabolism gets a spike whenever I workout and even though I try to eat more my body just goes through it quicker. Well, if you aren't concerned about gaining a little fat.... Starting Strength + Gallon of whole milk a day + whatever you're regularly eating.... will pack on the mass and strength very quickly. Read through these (and the sidebar links) and then see if it's something you want to do. http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki http://startingstrength.wikia.com/wiki/Nutrition,_Supplements_and_Cardio | ||
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Demoninja
United States1190 Posts
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il0seonpurpose
Korea (South)5638 Posts
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mistapooh
United States376 Posts
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Rev0lution
United States1805 Posts
On January 13 2009 10:47 eshlow wrote: Well, if you aren't concerned about gaining a little fat.... Starting Strength + Gallon of whole milk a day + whatever you're regularly eating.... will pack on the mass and strength very quickly. Read through these (and the sidebar links) and then see if it's something you want to do. http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki http://startingstrength.wikia.com/wiki/Nutrition,_Supplements_and_Cardio Correct me if I'm wrong here but, 1 galon of milk a day would cause me to have serious diarrhea.. | ||
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eshlow
United States5210 Posts
On January 13 2009 13:15 Rev0lution wrote: Correct me if I'm wrong here but, 1 galon of milk a day would cause me to have serious diarrhea.. Lactose intolerant? Tried lactaid? | ||
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eshlow
United States5210 Posts
On January 13 2009 12:07 Demoninja wrote: I just picked up a copy of SS, the book is huge. I have a question, on Wednesdays can I do the full 3x5s because I'm not doing anything else that day. If you must. It's easier to add in things later if you're doing too little... as opposed to be doing too much and then we can't tell what it is that you're doing that's too much... | ||
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Energies
Australia3225 Posts
10 days in, I am down 3.3lbs. I have been doing a ton of weights as well do complimenting my cardio, I can already see my chest and stomach toning down. I'm pretty sure I'm going to achieve and demolish my goal. | ||
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