EPTTL Health and Fitness Initiative 2010 - Page 14
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iloveHieu
United States1919 Posts
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Malinor
Germany4721 Posts
On February 04 2010 18:21 decafchicken wrote: Ended up squatting 2x375 (going for 3), i think i went too deep on the first one and took a lot out of me. and my headphones died on me  Totally beasted through the second though after i thought i was gonna fail. those are definitely my favorite reps, when i'm looking in the mirror and it looks like my face is going to explode and then i think "you aren't allowed to fail this rep" and push it up. Haha, wenn my headphones die or I forget them, I have to deload the bar. Without some Metal on my ears, there are too many thoughts in my head and I am not pumped enough. Tuesday I was pretty depressed in general and had no music. And as you most probably know, bad thoughts don't help much when you just reached below parallel with 350lb on your back  I was afraid I would be burried under the bar several times. A bad mindset during squatting is like suicide. | ||
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Malinor
Germany4721 Posts
On February 04 2010 18:33 igotmyown wrote: Pressing at 1x feels so much harder than benching 1.5x I believe you should aim for 0.75x press first. 1xBW is really really hard and I don't believe too many people can do that during SS. That being said, I make much better progress at the Press since I realized some technical issues. Make sure you take a deep breath and hold it will pushing. Hold your ABs and glutes tight throughout the whole set. A stable core goes a long way during that exercise. Also, keep the barbell really close to your face (read: over your midfood). If you are doing all that, ignore my post  | ||
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eshlow
United States5210 Posts
It's gonna be your weakest lift, and it stalls much faster than the others. So it can be difficult. | ||
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unknown.sam
Philippines2701 Posts
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ShaLLoW[baY]
Canada12499 Posts
On February 05 2010 12:35 unknown.sam wrote: what's the difference between the dumbbell and barbell versions of the press btw?? Dumbell work is good for correcting muscle imbalance; if you press with a barbell, there's always a chance your stronger side will take over the majority of the work. It also involves more stabilizer muscles in your upper body that just don't activate when you're pressing with a bar. | ||
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Energies
Australia3225 Posts
On February 04 2010 18:37 iloveHieu wrote: I'm burning 2500 calories every week, wish I could do 3500, which is 1 lb of fat! Consume 150 calories less per day. Goal achieved. It is so much easier to not consume 4-500 calories then to run 5 miles. =). | ||
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Energies
Australia3225 Posts
Squat Bench Deadlift (once every 4-5 workouts) Squat Press Rows Squat Bench Pull ups I'm curious, should I throw in other exercises like shrugs/curls/calve raises? Because I'm currently just maxing out on the 3 exercises per workout and going home. I realised I'm not working out my biceps/traps etc.. (Directly) Or should I just start doing palms out rows. | ||
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jfazz
Australia672 Posts
Im going to be trying to increase my lifts more quickly, I think I wait too long before pushing the envelope, so to speak. Looking forward to going back to uni, then I can increase my MMA classes from twice a week, to four times. | ||
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craz3d
Bulgaria856 Posts
On February 02 2010 11:11 L_Master wrote: Currently: 5'9" 166 lbs 5:49 mile, 20:01 5k Goals 150 lbs (5-8% bf) sub 5:00 mile, sub 18:38 5k, BQ in first Marathon Also, start serious weight training again, haven't really touched a weight for about 5 months....not so good. Eat Less, especially less junk food....I just eat to much in general. I get all the healthy stuff but tend to binge, especially with junk food. I really need to get on this, between the holidays, shitty weather, and school I have hardly done anything. Not to mention I'm about 6 pounds heavier than I was in December I'm trying to go under 18:30 as well (~6min pace). And yea, the holidays really screwed the good form I had going before, its taken about 4 weeks to get back to feeling good during runs. About me: 5'11" 155 pounds 19:30 5k, 1:37 21.1k Goals: 18:30 5k (in June), 1:30 21.1k (in May) | ||
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Malinor
Germany4721 Posts
On February :31 Energies wrote: I'm currently working out 3 times a week rotating the following. Squat Bench Deadlift (once every 4-5 workouts) Squat Press Rows Squat Bench Pull ups I'm curious, should I throw in other exercises like shrugs/curls/calve raises? Because I'm currently just maxing out on the 3 exercises per workout and going home. I realised I'm not working out my biceps/traps etc.. (Directly) Or should I just start doing palms out rows. Well, you have the basics covered, and if you max out all exercises I guess you are doing enough (although try to learn the Power Clean, it is really fun after a while^^). Your traps are worked through deadlifts (and, again, Power Cleans), I never liked shrugs anyway, and I believe they aren't important. Strength wise, Biceps/Triceps work won't help you too much, I guess the simple question is if you would like to have bigger arms faster. I prefer to spend some time in the gym, just because I think it's fun. And therefore I like doing more assistance work. If you want to do something more, I would suggest to add Good Mornings or glute/ham raises, Incline Bench Press and a second pull up variation like Chin ups. So you could add one exercise per workout like: Workout 1: Chin Ups Workout 2: Incline Bench Workout 3: Good Mornings I would say these assistance exercises are much more effective than shrugs and calve raises, and will help you much more in progressing with the main lifts. | ||
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Ack1027
United States7873 Posts
http://www.paleonu.com/get-started/ Anyone trying this or knowledgeable enough to give me a sample week diet? I mean I've read a lot but there aren't many posts talking about what he actually eats. So far its Grass fed beef/lamb, eggs, whole cream, pastured butter, bacon, sardines, cheese, onions, mushrooms, green beans. I'm more or less looking for a daily plan. On the other hand, does any one think trying this is outright bad? I'm like 5'10 190lbs... Probably in the worst shape of my life so trying to make some changes. I don't have much time to work out so going for some drastic diet [ to me ] methods. | ||
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eshlow
United States5210 Posts
On February 06 2010 04:48 Ack1027 wrote: Just a quick question since I'm very interested in trying this: http://www.paleonu.com/get-started/ Anyone trying this or knowledgeable enough to give me a sample week diet? I mean I've read a lot but there aren't many posts talking about what he actually eats. So far its Grass fed beef/lamb, eggs, whole cream, pastured butter, bacon, sardines, cheese, onions, mushrooms, green beans. I'm more or less looking for a daily plan. On the other hand, does any one thing trying this is outright bad? I'm like 5'10 190lbs... Probably in the worst shape of my life so trying to make some changes. I don't have much time to work out so going for some drastic diet [ to me ] methods. Green beans aren't strict Paleo IIRC. Basically, load up on the eggs + bacon and some other fat source in the morning. Maybe some veggies if you want to make an omlette. Cook in butter like Kerry Gold which is good or you can go with coconut oil, olive oil, or whatever else. Can fry the bacon with that stuff, then use the grease to cook the eggs. Lunch is a good meat source with the fat on it (beef/lamb works) + salad of the veggies + olive oil. Then dinner you can go with whatever. Fish works well. Other meat. Load up on the fats and proteins with some veggies as carbs if you do. Coconut oil with veggies is actually pretty tasty IMO. I've never actually tried cream by itself so I don't know how tasty it is by itself. Have you been close to ketogenic before? Do you know if you perform well? If not, you may need to add some fruit in... | ||
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Ack1027
United States7873 Posts
The examples I gave were from a post where he listed what he actually ate on a given day for example. He did mention bacon maybe once a week? Its all very interesting to read but I either didn't have enough time to read or he didn't give enough real life examples. What are some veggies recipes you'd recommend? Or any recipes for that matter. I think I could probably take cream by itself... The other thing is he mentions not to really count what you eat and try to eat very infrequent meals [ like 2 a day max ] so I'm just having some issues imagining the numbers in my head. Like if I make ground beef, how much am I looking at. 4-6 eggs a day? etc... Would pork rinds go well with this diet? I've never tried a diet like this so no I'm not familiar with how my body will respond but I will keep the fruit advice in mind. I plan on getting some frozen raspberries or blueberries anyway. Edit: I usually go for salmon or tilapia since other stuff tends to be kinda expensive. But as far as I know tilapia seems to be pretty null for a fish and salmon gets expensive if I eat it more than twice a week. Any other fish to look for? Is it even worth eating farmed salmon...I can't seem to find any other or natural salmon... Again I know these are a lot of questions lol so thanks for answering anything. | ||
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CharlieMurphy
United States22895 Posts
Age: 25 || Height: 6'2" || Weight: 170lbs Starting Date: 02/10/10 || Goal Date: 06/01/10 (bday/summer) Weight goals -- Pretty much the same Training goals -- Lose my layer of fat, tighten up my muscles, get some abs and pecs Nutrition goals -- Gotta make some money to eat healthy. Misc goals -- Buy a Bench Press, find a gym nearby to sneak into or whatever | ||
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Deleted User 3420
24492 Posts
so im taking like 4-5 days off this sucks | ||
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shmay
United States1091 Posts
On February 06 2010 05:04 Ack1027 wrote: Thanks a lot for the quick reply. Yeah the main thing I was confused about was what exactly to cook with. I have been cooking with olive oil ever since I became aware about diet and overall health but I didn't see any mention of it. The examples I gave were from a post where he listed what he actually ate on a given day for example. He did mention bacon maybe once a week? Its all very interesting to read but I either didn't have enough time to read or he didn't give enough real life examples. What are some veggies recipes you'd recommend? Or any recipes for that matter. I think I could probably take cream by itself... The other thing is he mentions not to really count what you eat and try to eat very infrequent meals [ like 2 a day max ] so I'm just having some issues imagining the numbers in my head. Like if I make ground beef, how much am I looking at. 4-6 eggs a day? etc... Would pork rinds go well with this diet? I've never tried a diet like this so no I'm not familiar with how my body will respond but I will keep the fruit advice in mind. I plan on getting some frozen raspberries or blueberries anyway. Edit: I usually go for salmon or tilapia since other stuff tends to be kinda expensive. But as far as I know tilapia seems to be pretty null for a fish and salmon gets expensive if I eat it more than twice a week. Any other fish to look for? Is it even worth eating farmed salmon...I can't seem to find any other or natural salmon... Again I know these are a lot of questions lol so thanks for answering anything. Two meals a day is actually really easy if you eat enough fat. It's the key to satiation. I'm on this plan and eat once or twice a day and I never get hungry. Sometimes I'll go on a food binge and snack like crazy though. Just concentrate on eating the right things, and you'll naturally start eating less. Are you in California? I get all of my meats from http://crestonvalleymeats.com/store/ Asian stores are good sources of cheap canned fish and coconut milk (I get coconut cream). Sardines in tomato sauce are awesome. Check out some farmer's markets. They have a great selection of veggies and often some good choice meats. Check Whole Foods and other local health stores for various stuff. My staple breakfast/lunch: two eggs with sausage, sauteed in butter, topped with sour cream and salsa. Or with guacamole. Staple dinner: crap ton of butter (get the KerryGold Irish butter as eshlow mentioned... so good (grassfed as well, I believe), meat (beef/chicken/lamb/veal/fish), onions, mushrooms, jalapeno peppers + other veggies (asparagus, broccoli, pasillas, peppers). Melt the butter in a pan, put the veggies and meat in, then saute. Often I'll pour in some beef broth (made with beef knuckles), and cook it down w/ butter so that it becomes sauce. Pour over vegetables/meat. Occasionally I'll skip dinner or lunch for a fast. I recently made my own ranch dressing w/ olive oil, 2 eggs, cream, sour cream, dill, salt, pepper. I just combined homemade mayonnaise recipes w/ ranch dressing recipes (search the net, and just leave out the non-paleo stuff). I put that w/ Trader Joes anchovies or crab meat on my salad... really good combination. I just keep experimenting with various things and keep what sticks. You can also make curries with coconut milk. For dessert, sometimes I'll have coconut cream w/ half and half. Recently I got these small unsweet bananas from an Asian store. I'll blend those with the above. Ridiculously good milkshake. Or some whole milk yogurt w/ walnuts. Drink: green tea, water w/ lemon wedge, whole milk, coconut milk. Occasional coffee w/ cream. I eat a lot of salsa. You can get it from the store or make your own. For food examples http://freetheanimal.com has a bunch, though he gets pretty gourmet. http://www.marksdailyapple.com/ also has good recipes Don't cook with olive oil (because it oxidizes, and animal fats are better -- PaNu explains this somewhere). If you have a question, try google searching: olive oil site:paleonu.com (or whatever item you're looking for). His search function sucks, google is better. Pork rinds would work as long as they are fried in their own pig fat (no vegetable oils). Just keep reading and experimenting, and you'll begin building a routine. Good luck. Just dive in and go for it, you can always go back if you don't like it. Taking up this diet is one of the best things I've ever done. | ||
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ShadowDrgn
United States2497 Posts
On February 06 2010 06:53 shmay wrote: Are you in California? I get all of my meats from http://crestonvalleymeats.com/store/ How does that work? I don't exactly understand their delivery calendar, and what do you do with 15 pound boxes of meat? | ||
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shmay
United States1091 Posts
On February 06 2010 07:15 ShadowDrgn wrote: How does that work? I don't exactly understand their delivery calendar, and what do you do with 15 pound boxes of meat? Yeah, it's confusing as hell. He's a really nice guy, but not very tech savvy. He alternates driving to nor cal and so cal, and has pick up locations along the way. You order from the site, then pay by check when you pick up. I dunno why he has some items in such huge quantities, I've never ordered them. I'm sure you could call and ask for a smaller supply. Sign up for his email updates, there's always new products and deals being added. I just had the whole rabbit the other day, it was really good. | ||
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unknown.sam
Philippines2701 Posts
On February 05 2010 12:41 ShaLLoW[baY] wrote: Dumbell work is good for correcting muscle imbalance; if you press with a barbell, there's always a chance your stronger side will take over the majority of the work. It also involves more stabilizer muscles in your upper body that just don't activate when you're pressing with a bar. i guess it's a good thing then that i'm doing the dumbbell version | ||
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