EPTTL Health and Fitness Initiative 2010 - Page 189
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unknown.sam
Philippines2701 Posts
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RosaParksStoleMySeat
Japan926 Posts
On November 30 2010 09:25 decafchicken wrote: Had another day of oly lifting with the local club, there were a couple 60 year old lifters that helped us out a lot with our form. I stopped jumping like a fucking idiot on my snatches and it feels about a million times more stable and was actually able to go into a squat on my snatches. Snatching is really fucking hard though so i'm gonna keep working on it. -Snatched 40kg, 50, 55, 60, 65, 70, and i think 75? I'm just slowly moving up in weight and working on my form at each weight for a couple sets before moving up. -Cleaning feeling awesome, working a lot more on exploding and finishing in my second pull which i think is helping my catch. The guys said my form is a lot better on my clean. Did something like 50, 70, 80, 90, 95, 100, 105, 110 (new pr!) Started off doing triples for both lifts and singles as it got heavier. I felt fucking awesome, especially when i cleaned that 110. I'm slowly becoming as awesome as dimsum! Olympic lifting is seriously so fun/rewarding. -Then i'm not sure how but i benched 10x135,8x200,6x225,4x240, 2x260,1x275 (my old max..2ez) and finished up with some weighted chin ups. Damn i feel good. Damn you've got some serious strength. I know I've said it a million times, but damn. Today's workout my goal was to psych myself up before each set, drive my hips down on squat better, and try out a new way of approaching my upper body lifts in SS. My squats were too easy regardless of the fact that I increased them by 2kg from last time I worked out on Sunday and fasted all day yesterday. This morning I had a light amount of oats and some steak for breakfast (out of eggs), and it seems to have helped me a lot ... maybe I perform better on a full stomach? Also, I did my squats last today, which I think helped a lot. I typically wake up, hurry to the gym, and start working out... squats always come first, but today, some guy was in my rack for like 30 minutes. I guess I'm not much of a morning person and need an hour or so in the morning to wake up. Learn something new about yourself every day, I guess. One question that I have: I want to do dumbbell presses and dumbbell bench presses instead of barbell presses and barbell bench presses for the remainder of my advanced novice program progress. My bench/overhead haven't really budged much in about a month and a half, regardless of my recent reset. I honestly feel that the dumbbell press/bench are much better exercises overall (minus for people who want to train for a powerlifting competition), and would like to do them instead. I know the golden rule of not fucking with the program, but is this that big of a deal? It should work just fine, but I want to confirm that it'll help my strength/size gains. | ||
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mols0n
Canada388 Posts
On November 30 2010 12:20 RosaParksStoleMySeat wrote: Damn you've got some serious strength. I know I've said it a million times, but damn. Today's workout my goal was to psych myself up before each set, drive my hips down on squat better, and try out a new way of approaching my upper body lifts in SS. My squats were too easy regardless of the fact that I increased them by 2kg from last time I worked out on Sunday and fasted all day yesterday. This morning I had a light amount of oats and some steak for breakfast (out of eggs), and it seems to have helped me a lot ... maybe I perform better on a full stomach? Also, I did my squats last today, which I think helped a lot. I typically wake up, hurry to the gym, and start working out... squats always come first, but today, some guy was in my rack for like 30 minutes. I guess I'm not much of a morning person and need an hour or so in the morning to wake up. Learn something new about yourself every day, I guess. One question that I have: I want to do dumbbell presses and dumbbell bench presses instead of barbell presses and barbell bench presses for the remainder of my advanced novice program progress. My bench/overhead haven't really budged much in about a month and a half, regardless of my recent reset. I honestly feel that the dumbbell press/bench are much better exercises overall (minus for people who want to train for a powerlifting competition), and would like to do them instead. I know the golden rule of not fucking with the program, but is this that big of a deal? It should work just fine, but I want to confirm that it'll help my strength/size gains. If you've been doing barbell overheads and it hasn't improved switch over to dumbbells, its good to give the muscles something new. Most people can't do as much dumbbell as they can do barbell, thats because you have to work harder to stabilize dumbbells. I like to switch between dumbbells and barbells every month or so | ||
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ShaLLoW[baY]
Canada12499 Posts
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JeeJee
Canada5652 Posts
bloomberg wroteVitamin D and calcium supplements are unnecessary for most people and may be harmful to some, a study commissioned by the U.S. and Canadian governments found. report in question: http://www.iom.edu/Reports/2010/Dietary-Reference-Intakes-for-Calcium-and-Vitamin-D.aspx cliffnotes TUL raised to 4k IU, everyone's getting enough vit D/calcium thru diet and sun, numbers of deficient individuals in north america overestimated unless you're dark skinned and/or old p.s. comments, eshlow? =P nevermind yet again, here's the actual report http://books.nap.edu/openbook.php?record_id=13050&page=R1# gonna read it when i get some time | ||
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eshlow
United States5210 Posts
On the other side of the coin having not read the study I don't know why they're defining as "sufficient" nor what they're basing their evidence to say there's no other benefits in health effects so we'll see. Every anecdotal report I've encountered with supplementation about 95% are beneficial including my experience so... it is what it is I guess. | ||
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unknown.sam
Philippines2701 Posts
On November 30 2010 21:26 ShaLLoW[baY] wrote: I can't stop watching this and laughing (will start at the funny part) + Show Spoiler + http://www.youtube.com/watch?v=WnDif3f6H9M#t=3m44s i thought that was pretty gay... | ||
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JeeJee
Canada5652 Posts
delivered my iherb stuff from US in one business day (not a typo) i missed the delivery (lol wasn't expecting it at all, i usually don't even check the tracking number until 2nd BD) but yeah.. ordered on thursday (holiday), got it on monday. O_O feel jipped with $9 taxes/duties though. boo! i'll think of it as extra for next day delivery, lol | ||
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ShaLLoW[baY]
Canada12499 Posts
the entire video is a bit off, but him going 'u mad?' to the old lady made me laugh pretty hard, you'd have to know a bit about zyzz and the bodybuilding.com teen misc and /fit/ to understand :p | ||
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decafchicken
United States20010 Posts
It can't be true! *takes 10k iu while watching video* And @ eshlow, the fish oil supp i have is 1000mg softgels w/ 300mg of that being omega 3, how many should i take a day? | ||
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eshlow
United States5210 Posts
On December 01 2010 02:51 decafchicken wrote: http://www.cnn.com/2010/HEALTH/11/30/vitamin.d.calcium/index.html?iref=NS1 It can't be true! *takes 10k iu while watching video* And @ eshlow, the fish oil supp i have is 1000mg softgels w/ 300mg of that being omega 3, how many should i take a day? Re fish oil: Most Paleo proponents would say somewhere between 3-6g EPA+DHA per day... thats like 10-20 pills... which is why generally you want bigger volume EPA+DHA per pill or to just use liquid. Re vitamin D: This "article" is based off of the study posted above. Currently reading through it. pg 360-361 on toxicity levels confirms what my article does. Doses at and below 10K IU are not toxic, but doses above 50k IU are. Otherwise, not much research on tolerable upper limit. Non-hypercalcemic up to 20k IU. Going to keep reading and see what they're saying for the other effects. edit: they are saying that 100-150 nmol/L show ill health effects. This translates to (divide by 2.6) to get 38 ng/mL to 57 ng/mL. I have a hard time believing this because the russian studies show that optimal athletic performance occurs at approximately 50 ng/mL and a general good range to be in for maximal beneficial side effects is 50-80 ng/mL. season fluctuations in vitamin D levels all over the world range from pg82 35 nmol/L to 93 nmol/L which is around 14 ng/mL to 35 ng/mL. Not sure if they took into account sunscreen and staying indoors more... | ||
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sJarl
Iceland1699 Posts
Today's workout: BB Bench Press: 5 sets of 85kg x 5 (hell yeah!) Dips: BW x 10, BW+10kg x 10 and BW+20kg x 6 (will not do those again after bench day) Inc. DB Presses: 3 sets of 20kg x 10 | ||
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eshlow
United States5210 Posts
The study is here: http://books.nap.edu/openbook.php?record_id=13050 ----------------------------- Season fluctuations in vitamin D levels all over the world range from pg82 35 nmol/L to 93 nmol/L which is around 14 ng/mL to 35 ng/mL. Not sure if they took into account sunscreen and staying indoors more because they don't say. I would consider that this may be a problem. They are saying that 100-150 nmol/L show ill health effects. This translates to (divide by 2.6) to get 38 ng/mL to 57 ng/mL. I have a hard time believing this because the russian studies show that optimal athletic performance occurs at approximately 50 ng/mL and a general good range to be in for maximal beneficial side effects is 50-80 ng/mL. Much of the beneficial calcium side effects come around ~80 nmol/mL which is well within their recommended range, but they didn't really delve into any of the other potential health benefits from vitamin D supplementation. pg 360-361 on toxicity levels confirms what my article does. Doses at and below 10K IU are not toxic, but doses above 50k IU are. Otherwise, not much research on tolerable upper limit. Non-hypercalcemic up to 20k IU. Their conclusion on pg 412-414 show that they are setting "sufficiency" level are lower around the 12.5-25 ng/mL range which obviously since a lot of the current population falls into this range it would make most non-vitamin D deficient. They also say that more studies need to be done, and regarding the tolerable upper limit there may or may not be beneficial side effects but they can only speculate at this point. My conclusion is that I'm not particularly buying what their saying because their conclusion is only maintaining the current status quo. They didn't really go into ANY analysis on other potential health benefits from the other studies (especially from the a lot I referenced in the article). Almost all analysis was ONLY on vitamin D and calcium levels. I know of too many people including myself who have been on vitamin D (especially not being outside in the sun a lot) who have reported a lot more beneficial side effects from supplementation that we would probably normally get from the sun. The thing I'm most concered about is that in almost every vitamin D analysis they are assuming that caution should be provided BECAUSE the studies on vitamin C and E resulting in pretty much no additional benefits. So they either want to hesitate putting in funding to the research on other vitamins or be cautious. Even in their analysis they said up to 10k IU per day supplementation showed no toxic effects, but they're not analyzing the potential benefits of such a heightened state of vitamin D in the body.... which is particularly confusing to me. Feel free to come to your own conclusions though. | ||
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eshlow
United States5210 Posts
http://www.t-nation.com/free_online_article/most_recent/four_healthy_foods_that_arent | ||
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decafchicken
United States20010 Posts
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Deleted User 3420
24492 Posts
so, requirements for manna are: core/tricep strength, balance, shoulder flexibility is there a requirement regarding straddle pike compression? i have pretty good pike compressive with legs straight out in front but with them straddled it's really pretty bad (kinda working on it a little though). i am wondering if that will hold me back from bringing my elevated middle split hold up higher | ||
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eshlow
United States5210 Posts
If you actually jumped into manna position with a pike you could hold it... but you do need both the straddle and the pike.  It's lots of triceps, posterior delts, scapular retractors, external rotator strength. Basically all your back muscles. My manna has regressed a bit because i haven't been training it.  | ||
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sJarl
Iceland1699 Posts
Today's workout, squat workout week 2 BB Squat: 65kg x 8, 75kg x 6 and 85kg x 10 (If know I'm supposed to do only 3 reps but /care, +5kg) Leg Press: 5 sets of 170kg x 15 (+20kg) Dragonflags: 3 reps in total, 1st pretty good, 3rd pretty bad. I learned today that squatting <48 hours after a good deadlift and hamstring session leaves you pretty damn tired. | ||
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Advocado
Denmark994 Posts
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AoN.DimSum
United States2983 Posts
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