On July 15 2010 08:51 Disregard wrote: Anyone recommend some more back workouts for me? I mainly do deadlift and shrugs, anything that doesnt require the bench(Which I have but besides doing benching and dumbbell fly, I wouldnt rely on it for other workouts). And I also do a lot of heavy pants with dumbbells, even though its a core workout, I find it efficient as a back exercise too.
Deadlifting is great, drop the shrugs. Your traps are getting enough work from deads anyways . I would suggest doing barbell rows and weighted pull-ups alternate weeks.
On July 15 2010 08:51 Disregard wrote: Anyone recommend some more back workouts for me? I mainly do deadlift and shrugs, anything that doesnt require the bench(Which I have but besides doing benching and dumbbell fly, I wouldnt rely on it for other workouts). And I also do a lot of heavy pants with dumbbells, even though its a core workout, I find it efficient as a back exercise too.
Upper back i assume? Pull ups and barbell/inverted rows all day baby.
Only did deadlifts(whee 5x10 ending at 330...kill me ) and pull ups/chin ups with some intervals today, this wrist is bugging me Is there anyway i can still work my shoulders/pecs/triceps without putting pressure on my wrist/thumb? lol.
Also, i have noticed that overexerting and under eating has lead to me being more ripped than i ever have been in my life, over the past couple weeks i've gotten bigger, lost fat, improved my conditioning and gained strength. I try to eat enough but i still only usually have ~4 meals a day with one of those being protein and only the dinner being a really big meal. Too bad this 6 pack(bottom two almost there! mostly visible without flexing ) will turn into a beer belly when i go camping this weekend. yay diet of milwaukees best ice and hot dogs!
I have very skinny wrists and i also had pain while benching. Wrist wraps have helped a lot. I got these a couple months ago and they have done wonders.
On July 15 2010 08:51 Disregard wrote: Anyone recommend some more back workouts for me? I mainly do deadlift and shrugs, anything that doesnt require the bench(Which I have but besides doing benching and dumbbell fly, I wouldnt rely on it for other workouts). And I also do a lot of heavy pants with dumbbells, even though its a core workout, I find it efficient as a back exercise too.
Deadlifting is great, drop the shrugs. Your traps are getting enough work from deads anyways . I would suggest doing barbell rows and weighted pull-ups alternate weeks.
Cable rows I've found are quite good for the upper back. Any type of rowing really. Cable/barbell/dumbell/T-bar even lat pulldowns and pullups ofcourse.
On July 15 2010 18:18 ret wrote: I know this has probably been answered b4...but the thread is kinda big.
For fish oil, can I just go to the supermarket and get anything that says 'fish oil' on it? or do I need something specific?
also what kind of doses should I be taking/for how long?
It depends on how much you're willing to spend. Obviously any fish oil is better than none. I would recommend getting the liquid form rather than capsules. With capsules you can only get 1 gram per capsule which really isn't that much. You should be getting 15-25 grams of fish oil a day and that is pretty hard and expensive to do with capsules. One tablespoon of liquid fish oil is about 15 grams or more. The liquid can taste bad but its cheaper and more productive. Many nutritionist believe that around 5 grams of fish oil is enough, but most bodybuilding circles believe at least 15 grams should be used daily. Nutrition is a fickle field with many conflicting opinions, so I would just take time to do a lot of research on your own and make the decision you think is best for you.
Well there are many diet techniques to lose fat. However, belly fat is the last place you will lose fat. Generally people lose fat in their arms and legs first.
On July 15 2010 11:29 AoN.DimSum wrote: is that for any exercise? lol
I've been doing it for squat deadlift and bench. I can't even imagine trying that for oly lifts or isolation lifts lol. It really does push you to your limit though.
edit: is squat + dl + sprints enough work for my hammys? I was raping them back at school cuz i added RDLs + curls + ball leg curls.
if you're doing sprint workouts on like a track then I can give you an amazing runner workout. its basically like super lunges for men.
the only time you're putting a lot of pressure on your hammy's in a sprint is when you take off, then it becomes mostly momentum and quads.
get down in a low starting position with your hands on the ground, one knee is by your face, the other leg extended ready to start. then start walking like that, keeping your face and upper body low to the ground and just drive your knees and arms, get FULL extension on the back leg and drive ALL the way forward with your arms. do it 3 times for a length of about 30 or 40 yards. this is absolutly sick on your quads, hams, flexors and core.
i pretty much give this workout credit for getting me to state
On July 15 2010 11:29 AoN.DimSum wrote: is that for any exercise? lol
I've been doing it for squat deadlift and bench. I can't even imagine trying that for oly lifts or isolation lifts lol. It really does push you to your limit though.
edit: is squat + dl + sprints enough work for my hammys? I was raping them back at school cuz i added RDLs + curls + ball leg curls.
the only time you're putting a lot of pressure on your hammy's in a sprint is when you take off, then it becomes mostly momentum and quads.
erm...i'm pretty sure you have that completely backwards
On July 15 2010 11:29 AoN.DimSum wrote: is that for any exercise? lol
I've been doing it for squat deadlift and bench. I can't even imagine trying that for oly lifts or isolation lifts lol. It really does push you to your limit though.
edit: is squat + dl + sprints enough work for my hammys? I was raping them back at school cuz i added RDLs + curls + ball leg curls.
if you're doing sprint workouts on like a track then I can give you an amazing runner workout. its basically like super lunges for men.
the only time you're putting a lot of pressure on your hammy's in a sprint is when you take off, then it becomes mostly momentum and quads.
get down in a low starting position with your hands on the ground, one knee is by your face, the other leg extended ready to start. then start walking like that, keeping your face and upper body low to the ground and just drive your knees and arms, get FULL extension on the back leg and drive ALL the way forward with your arms. do it 3 times for a length of about 30 or 40 yards. this is absolutly sick on your quads, hams, flexors and core.
i pretty much give this workout credit for getting me to state
Hamstrings cross both the knee and the hip joint. They are used during 2 phases of the stride namely:
1. eccentric lengthening placing the foot to the ground (this is the one where most hamstring strains occur... so they're OBVIOUSLY working hard since this is the case).
2. Hip extension along with the glutes.
People with the strongest hamstrings are often the fastest runners/jumpers. No real way around it...
quads are secondary to posterior chain in any leg dominated sport.
Wow that first video was great. I saw their snatch portion before but didnt watch their clean and jerk session. Monster lifting by both Bulgarians. also Ivan Stoitsov is probably one of the most ripped lifters i have ever seen lol.
I also have an ironmind video of bulgarian training. :D It's too bad bulgarians arent top anymore.I dont think any bulgarian placed at the last world weightlifting championships.
I had no idea I'd find someone I knew from the Gymnastic Bodies/Crossfit/Performance Menu community here.
I was expecting to look in this thread and be saddened by the usual terrible advice. Instead I see links to Starting Strength, eatmoveimprove, Robb Wolf, Paleonu and Ido Portal etc. This is great stuff, guys - starcraft nerds learning how fitness should be done!
As for dosage, Robb Wolf recommends 0.5g (or up to 1g if you're REALLY sick with disasterous imflammation issues) of combined EPA+DHA per 10lbs bodyweight per day, for 4-5 months and then going down to 0.25g for maintenance. However, if your diet is really clean with a good omega3:omega6 ratio, you don't really need the supplementation. By a good diet, I mean something like: Grass-fed meat, pastured eggs, cooking with animal fats or coconut oil, pastured butter + cream if you tolerate it, no grains, no legumes, little sugar (try to restrict your fruit to berries and avocados ), no processed foods, restricted nuts and seeds (apart from coconut). With something like that, you'll gradually get into the evolutionary range for omega3:omega6, which is somewhere between 1:1 and 1:3. This was recently covered in Robb Wolf's "The Paleolithic Solution" podcast #35 - see http://robbwolf.com/ .
I believe you can get a good idea of your ratio by having an EPA:arachadonic acid test done, but it's probably not that easy in practice.
And while we're posting lifting vids, the following video of a 19 year old caused quite a stir a while back (maybe it was even posted earlier in this thread):
On July 16 2010 10:46 eshlow wrote: lol, brainslug, do I know you?
Nah, but you're "famous" enough for me to know you.
On July 16 2010 11:01 AoN.DimSum wrote: btw do you mind if I use that code brainslug?
Of course not! It's a mutually beneficial relationship - you get $5 off your first order at iHerb, and I get maybe 50 cents off my next one. I was just being open about the fact that I benefit a little from you using it too.
On July 16 2010 11:01 AoN.DimSum wrote: nice website link, im gonna follow this workout
I love her conviction when she says "No woman should ever lift more than 3lbs!".
Can we get Day[9] in here? It makes me cringe when I hear him talking about doing P90X and spending 2hrs 20mins doing television informercial workouts. There are better ways to lose weight, vastly superior ways to eat than those advocated by the program, and while you may end up "looking okay" after doing a million crunches or whatever, you're not going to have the strength base to become a useful athelete.
He seems motivated, and I understand his sentiments about not wanting to "be super intense about making a workout plan", and just following what's "trendy", knowing that "it'll at least do something", but just doing a little bit of reading makes your life much easier while also increasing your returns. And his health is very much in my interests - a happy caster makes for a happy cast - plus I want him to still be casting by the time starcraft 5 comes around. Grandpa[9] would be pretty funny.
EPT
. I would suggest doing barbell rows and weighted pull-ups alternate weeks.
) and pull ups/chin ups with some intervals today, this wrist is bugging me 
Is there anyway i can still work my shoulders/pecs/triceps without putting pressure on my wrist/thumb? lol. 
