EPTTL Health and Fitness Initiative 2010 - Page 133
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Deleted User 3420
24492 Posts
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ShaLLoW[baY]
Canada12499 Posts
On September 20 2010 09:19 travis wrote: what the hell, your wrist doesn't bend? It bends backwards, but only to the point where my hand is at about a 45 degree angle from my forearm. A flexibility issue? My problem is that, if my forearm is an axis, my wrist won't rotate all the way. Like, if you pretend you're doing a dumbbell hammer curl and rotate your wrist about 45 degrees inwards around that axis, that's as far as mine will go. I haven't been able to do reverse curls for AGES because of it. My wrist just doesn't go that way, or at least, it hasn't since I started working out. | ||
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scrdmnttr
United States96 Posts
Age: 24 || Height: 5'10" || Weight: 170 lb Starting Date: 09/04/10 || Goal Date: ongoing (no sp. end date) Weight goals -- I wish to gain overall weight by losing fat and adding muscle. Training goals -- Stay modivated, consistent, and hard-working. Nutrition goals -- My #1 problem is 'that sugary girly crap.' Anyone know the reference? Anyway I would say I'm close to, if not actually addicted to candy and sweets, like cookies. I hope to remove these from my diet altogether. My aspiring chef-wife is very helpful in this manner. I'm a vegetarian, so overall nutrition is important as well. Misc goals -- Increase confidence by being healthy and fit. Basically I just finished week 2 of following along with this beginning weight lifting book by John Little. The book is nice because it's very scientific and honest. I know next to nothing about weight lifting and this is essentially an introduction for me. Basically I'm targetting big muscle areas with general exercises; 30 or 40min sessions, 3 days/week. I'm very weak (I'm bench pressing around 60 lb, 15 reps) but I can already see and feel a difference. I'm still eating pretty badly (all my own fault) but I'm very modivated about continuing to get stronger and lose my excess fat. | ||
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eshlow
United States5210 Posts
On September 20 2010 07:18 decafchicken wrote: lol he's clearly a circus act as you can tell my the juggling in the background :-p Thats some some stupid strength though jesus. Back felt good all week so i picked up where i left off with squats two weeks ago...without much success  got 10x225 8x300 6x325 4x350 4x380 and 1.5x405 (out of 4 ) I guess i need to come to terms with the fact that i wont be able to lift like i did during the summer while i'm in season :-/Bench max has gone up like at least 20 pounds in the last week, i did 10x115, 8x180,6,x195,4x210,2x225,2x240 and 12/10/10 for wide grip pullups. It just hit me how much stronger my legs have gotten when i realized my second warm up set was 300 pounds T_T. Need to eat a lot more, i feel like i'm getting smaller and i'm down to 195-200 Oh and we won our rugby game 36-0 (no scores for me ) 3-0 baby!edit: other random thoughts: How the hell can i get faster? I've got an all around pretty strong lower body and damn good sprinting form, and am the second fastest kid on my team; i just don't have that "oh fuck nobody's catching him" speed Also, how do olympic lifts compare with plyometrics for training explosive movement? I like doing hang clean and jerks a lot more than box jumps lol andddddd i got a free consultation at a chiro tomorrow yay maybe my back will stop sucking This is probably the fastest way (I knwo a bunch of people with success on this type of program) http://www.dragondoor.com/cgi-bin/articles.pl?rm=mode3&articleid=269 http://www.dragondoor.com/articler/mode3/545/ --------------- RE: carbs and endurance YES, I KNOW that endurance has negative effects (hence why I stated that it did in parentheses) that it's another topic altogether. But the simple fact is that some of the contributions are due to 70%+ carbs which are highly inflammatory and disrupt proper endothelial function in large amounts. | ||
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ShaLLoW[baY]
Canada12499 Posts
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blahman3344
United States2015 Posts
So I didn't achieve my goal that I set due to my lung condition (TT). Right now, I am currently working on re-conditioning my lung, so that I can start working out again. It should take a while, but I should be able to do things normally again after that. My guess is that I can achieve the same goal i set by the end of the year now. Also, I need help with nutrition a little: I'm a vegetarian, so I can't eat meats or anything for protein (except eggs), so I need to know what else I can eat to compensate for my diet restrictions. | ||
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eshlow
United States5210 Posts
On September 20 2010 11:52 ShaLLoW[baY] wrote: eshlow, can you help me out with the wrist flexibility/general clusterfuck that is my power clean form? What exactly is the problem? Just can't get wrists flexed enough? Just gotta stretch more with flexion. Do it against the ground... helps regulate the amount of force you can use so you don't have to get into pain, but can keep pushing if you need to. general mobility stuff like wrist pushups will also likely help. On September 20 2010 12:53 blahman3344 wrote: Update: So I didn't achieve my goal that I set due to my lung condition (TT). Right now, I am currently working on re-conditioning my lung, so that I can start working out again. It should take a while, but I should be able to do things normally again after that. My guess is that I can achieve the same goal i set by the end of the year now. Also, I need help with nutrition a little: I'm a vegetarian, so I can't eat meats or anything for protein (except eggs), so I need to know what else I can eat to compensate for my diet restrictions. Well, I obviously do not recommend being a vegetarian... no real good reason except maybe religious. MIlk? Besides eggs there's no real other good source for veges, heh. Stuff like nuts has limited absorption rates within the body compared to meats, fowl, fish,... | ||
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RosaParksStoleMySeat
Japan926 Posts
On September 20 2010 01:14 cz wrote: Prehistoric humans were healthier and had no carbohydrates? Care to substantiate either of those claims? Do you have access to JSTOR? http://www.jstor.org/pss/282110 This is one interesting article about the prehistoric man. I'd look up more for you, but I'm sure you could do it yourself. It's pretty common knowledge that the health of humans began to deteriorate after the agricultural revolution, and although the validity of examining fossil records to come to the conclusion about human health has been called into question, we can also look at modern hunter gatherer tribes in Papua New Guinea and see their extremely low rates of cancer and heart disease. Additionally, they didn't have no carbohydrates. Obviously there were trace amounts in the green vegetables and occasional fruit that they ate, but it was likely under 20 grams a day. The average American now, for reference, eats around 200~ carbohydrates per day--ten times the amount. Since the invention of HFCS in 1975, our total sugar consumption has also increased dramatically, which has been detrimental to our health and physical composition. | ||
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kainzero
United States5211 Posts
my squat: (watch how i totally forget my friend was there) friend's squat: my power clean: (I really need to watch foot positioning and reset it after I put down the weight. Also I need to not kick out to the sides.) friend's power clean: i figure i need to get as much criticism because of that IT band injury that i haven't solved yet that i wanna lock down. | ||
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RosaParksStoleMySeat
Japan926 Posts
The depth is good, although it's hard to tell from that angle. However, I could tell by looking in the mirror that you are going well past parallel. Your hip drive is also quite good, although I would recommend focusing more on making the squat a hip-driven movement than a "standing up" maneuver. To accomplish this, positioning your head looking down at the floor (not quite dug into your chest) helps enormously--this is what Rippetoe recommends. I know that you want to check your form in the mirror, but keeping your head down is a big help for beginners. If you want, you can use the position of your knees to see how it's going. The same advice applies to your friend, although his core stability seems poor. You'll note that the end of his squats turn into small good mornings due to this. He should also work on keeping his spine arched instead of rounded. | ||
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ShaLLoW[baY]
Canada12499 Posts
On September 20 2010 13:10 eshlow wrote: What exactly is the problem? Just can't get wrists flexed enough? Just gotta stretch more with flexion. Do it against the ground... helps regulate the amount of force you can use so you don't have to get into pain, but can keep pushing if you need to. general mobility stuff like wrist pushups will also likely help. That's part of it, but there's also another issue, in that my wrists don't rotate all the way around. It's hard to explain, but I can't do reverse curls and the like because I can't rotate my wrist around the forearm axis enough. GOD ITS SO HARD TO EXPLAIN. Maybe I'm just insane. ![[image loading]](http://www.physioadvisor.com.au/assets/256/images/12974256(300x300).jpg) There, on the right, I can only get about 3/4 of the way there, the rest of the rotation just ain't happening | ||
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unknown.sam
Philippines2701 Posts
here's a good vid on hip drive i've been doing some squats of my own! doms is on the way and it's only been a few hours since my training session. i'll see how my knee feels tomorrow morning. if it feels good i suppose i could squat again on wed..if not i'll have to stick with 2x week in the meantime bench sucked as usual, but this time i fucked up my right shoulder there's this pain right around the ac joint (?) and it feels like a bruise. pain is noticeable when i apply direct pressure to the said area. there's no swelling or bruising but it's definitely not good. i mjight have to go back to dips since i can't seem to learn the proper movement for bench anyways.i've really been thinking about switching gyms cause the gym i currently go to just just isn't the place to be doing barbell exercises. not to mention there's nobody to help me out with form issues. problem is i still have like 4-5 months left on my membership T_T | ||
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Necosarius
Sweden4042 Posts
To find out how much I should eat to lose fat I should multiply my bodyweight with 13-15, correct? Well I multipied my bw (~180 pounds) with 14, 180*14=2520 kcal/day. SS states that I should eat 1 gram protein/pound bodyweight. So I should eat 180 grams of protein/day right? 1 gram of protein is 4 kcal, so 4*180=720 which is ~30% of my caloric intake. How much carbs and fat should I eat? 1/3 of p/c/f? 30/30/40? Less carbs? More protein? Or am I overthinking it? This is confusing | ||
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eshlow
United States5210 Posts
On September 20 2010 21:17 ShaLLoW[baY] wrote: That's part of it, but there's also another issue, in that my wrists don't rotate all the way around. It's hard to explain, but I can't do reverse curls and the like because I can't rotate my wrist around the forearm axis enough. GOD ITS SO HARD TO EXPLAIN. Maybe I'm just insane. There, on the right, I can only get about 3/4 of the way there, the rest of the rotation just ain't happening Loosen up your forearms with some massage... taret your biceps brachii too that may be hindering some of hte pronation. Cross friction or myofascial each work so it doesn't erall matter... do both. Also, I think there's some vids about stretching rack position somewhere on youtube. I recall some good ones might want to look for those as well. Triceps, and lats/chest can also be limiting factors besides the wrists as well. On September 21 2010 02:57 Necosarius wrote: I need some help with diet and stuff... To find out how much I should eat to lose fat I should multiply my bodyweight with 13-15, correct? Well I multipied my bw (~180 pounds) with 14, 180*14=2520 kcal/day. SS states that I should eat 1 gram protein/pound bodyweight. So I should eat 180 grams of protein/day right? 1 gram of protein is 4 kcal, so 4*180=720 which is ~30% of my caloric intake. How much carbs and fat should I eat? 1/3 of p/c/f? 30/30/40? Less carbs? More protein? Or am I overthinking it? This is confusing 1g/lbs protein is good. Do you know what your BMR is right now? Basically you want to go about 300-500 kcal below your BMR. I don't like the set 13-15xbw calcs because it can be vastly wrong... best wayt o measure is to eat regular for a week and then see if you gain weight and calculate BMR off of that. Aim for a lot of healthy fats, vegetables, maybe some fruit, and meat/fish/fowl/etc. | ||
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Necosarius
Sweden4042 Posts
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eshlow
United States5210 Posts
On September 21 2010 07:43 Necosarius wrote: I know my BMR was about 2600-2700 kcal a few month ago. I guess I'm still around that amount of calories today since I haven't been working out for that long. So I shouldn't focus that much on a p/c/f ratio or something like that, just get healthy fats and vegetables + my protein? Yes sir. | ||
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fatduck
United States148 Posts
I also have a tendency to raise my heels - I think because I have bad balance and I'm afraid of tipping backwards. A guy at the gym suggested curling my toes which seemed to help? Is that good advice or dumb gym knowledge? Also I did 15 pull-ups for the first time ever, followed by two sets of 10. Awesome. | ||
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decafchicken
United States20159 Posts
tried a couple sets of deadlifts and realized it was a terrible idea. 5x5 hang clean and jerk @ 135, and benched again today which was also dumb. 0 sleep + sore muslces = bad day to workout. | ||
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Necosarius
Sweden4042 Posts
Nice! Forgot to ask, should I get my carbs mainly from fruits and such? What about rice and pasta? Oatmeal as porridge for breakfast + some fruit + protein shake, yay or nay? On September 21 2010 11:36 fatduck wrote: Had a really great workout today - I had someone watch/correct my squatting and it made a HUGE difference. Usually you think of "bad form" as making an exercise "easier" (but less effective or more dangerous), but in this case I was doing a couple things wrong on the squat that were actually making the lifts a lottt harder. My bar placement was totally fucked - up on the ridge of my spine - which hurt like a bitch and was making it hard to keep my back straight. With correct low bar placement everything felt great - the only thing I need to work on is flexibility, especially in my elbows. Any good exercises/stretches for that? I also have a tendency to raise my heels - I think because I have bad balance and I'm afraid of tipping backwards. A guy at the gym suggested curling my toes which seemed to help? Is that good advice or dumb gym knowledge? Also I did 15 pull-ups for the first time ever, followed by two sets of 10. Awesome. I find that lifting my toes help me get the weight on my heels easier. Don't know if this is bad or not, but that what I did when I began squating and now I don't need to do it anymore  | ||
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decafchicken
United States20159 Posts
On September 21 2010 11:36 fatduck wrote: Had a really great workout today - I had someone watch/correct my squatting and it made a HUGE difference. Usually you think of "bad form" as making an exercise "easier" (but less effective or more dangerous), but in this case I was doing a couple things wrong on the squat that were actually making the lifts a lottt harder. My bar placement was totally fucked - up on the ridge of my spine - which hurt like a bitch and was making it hard to keep my back straight. With correct low bar placement everything felt great - the only thing I need to work on is flexibility, especially in my elbows. Any good exercises/stretches for that? I also have a tendency to raise my heels - I think because I have bad balance and I'm afraid of tipping backwards. A guy at the gym suggested curling my toes which seemed to help? Is that good advice or dumb gym knowledge? Also I did 15 pull-ups for the first time ever, followed by two sets of 10. Awesome. Try lifting without shoes. | ||
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