TL Health and Fitness Initiative 2010 - Page 92

On July 25 2010 16:29 eshlow wrote:


I'd get it checked. That's pretty vague picture?

What movements hurt?

Anything over on the thumb side generally isn't good ebcause it doesn't get a lot of blood supply so it heals slower or may not heal well.

Probably a good idea to get it checked out by a professional

On July 26 2010 02:05 SoLaR[i.C] wrote:
I don't know if this particular website has been posted yet, but I've found it to be one of the best!
You can browse by muscle groups for anatomical pictures, exercises, and stretches.

http://www.exrx.net/Lists/Directory.html

Also, a word of advice for those who are newly trying out heavy, low rep lifts: STRETCH. I spent almost 6 months not being able to lift my left arm higher than my sternum because I didn't properly train, stretch, or warm up my rotator cuff/shoulder stabilizers prior to heavy lifts.

On July 10 2010 07:41 eshlow wrote:


Could be a mobility issue.

Check out the 'squat rx' vids on youtube and see if they help you.



THe problem with VERTICAL pulling exercises is that they mainly use yoru shoulders adductors -- lats, teres major, lats -- these are ALL internal rotators of the shoulder and make your posture suck more as your shoulders roll forward. Combine that with pressing and there you go..... shoulder imbalance/poor posture pain

Only horizontal pulling exercises are more effective in balancing things out. Strict regiment of vertical pulling exercises doesn't really work by itself.


Having been on BB.com a lot back in the day I developed a response for this that works.... if you do most of that stuff:

Best thing you can do is focus on posture. Hold your shoulders back, retract the scapulas, chest up and out, chin tucked back. Do this all the time. Yes, you will be sore but your body will adapt correctly within a week most of the time.

1. Drop all pressing movements
2. Do lots of horizontal pulling (rowing.... except NOT upright rows)
3. Strengthen ONLY your external rotators... ignore internal rotators
4. foam roll thoracic spine + mobility work (http://www.marksdailyapple.com/how-to-improve-thoracic-spine-mobility/ )
5. Ice after any exercise/swelling
6. Band dislocates & wall slides (youtube these)
7. Lots of massage/tennis balling/etc. from the scapulae to the anterior shoulders.
8. Stretch chest and lats. A LOT. Use a basketball to roll out your chest, especially the pec minor as well. If you can't get it well use your hands to massage.
9. Fish oil for anti-inflammatory, joint supps if you need any (sections 4&5 describe these here):
http://www.eatmoveimprove.com/2009/08/on-tendonitis/

9. Do nerve glides wfs
10. Deep tissue massage to everything in your upper body. And by everything I mean EVERYTHING. Down into the forearms as well.

11. Correct your posture!!!!!!!


Also, diesel crew rehab vid is a good one for restrengthening your shoulders once you start getting back into it:


Here's a good article series about posture as well (Neanderthal No More):
http://www.t-nation.com/readTopic.do?id=459379
http://www.t-nation.com/readTopic.do?id=459206
http://www.t-nation.com/readTopic.do?id=462481
http://www.t-nation.com/readTopic.do?id=472224
http://www.t-nation.com/readTopic.do?id=535872

On July 26 2010 04:48 a176 wrote:


i like to use http://www.bodybuilding.com/exercises/

it has graphical layout of muscles, has youtube videos of the workouts, and people can 'score' the workout as well so you get an idea of its effectiveness. great site. also has a phenomenal supplements store with descriptions, nutritional info, and again, user reviews.

On July 26 2010 15:56 mOnion wrote:
so i've put on almost 20 pounds now

i'm not really sure how much of it is muscle or fat, but it doesn't really matter cuz i'm most likely going to overshoot and trim down with cardio, which i'm amazing at.

SO when should I work running in? i'm 140 now, target weight is 150 by end of august, 180 by end of year. should I start now or wait till I'm closer to my target weight?

On July 26 2010 15:56 mOnion wrote:
so i've put on almost 20 pounds now

i'm not really sure how much of it is muscle or fat, but it doesn't really matter cuz i'm most likely going to overshoot and trim down with cardio, which i'm amazing at.

SO when should I work running in? i'm 140 now, target weight is 150 by end of august, 180 by end of year. should I start now or wait till I'm closer to my target weight?

On July 27 2010 01:49 decafchicken wrote:

Just look in the mirror and you should be able to tell if its mostly muscle or fat. Just keep eating healthy and lifting. Sick gains though, you might be getting close to looking normal lol :p

On July 27 2010 05:19 travis wrote:
my wrist has set me back months and months
it sucks so bad
even now after being super patient and rehabilitation it's still considerably weaker than it was
and after a half-decent workout i need at least 2 rest days before i can do any push again

oh well at least i can do any push now

On July 27 2010 08:49 decafchicken wrote:


That doesnt inspire much hope I'm going on like a month of no pushing exercises, my back is going to be stronger than my chest soon T_T. gonna be benching like a mofo as soon as i can.

Deadlifted @ 10x225 8x280 6x305 6x330 6x360 6x385. Tricep slamdown on the last rep felt awesome. I guess my deadlift has more room to grow than my squat, hoping to hit 500 in the nearish future. Then did 10/8/6/8/6 for pullups (i was pretty angry when i got that second set of 8 lol)

I think the high school football coaches were hoping i was an incoming transfer or something rofl.

On July 27 2010 09:07 Energies wrote:
Speaking of pullups, are there any opinions of the kipping or the crossfit style pullup vs the traditional pullup? I have a pullup bar at home and I tried the kipping one, I managed to squeeze 30% more reps out of each set, and I felt just as fatigued afterwards.

Currently I'm training for strength and fitness and not so much physique.

On June 30 2010 13:43 eshlow wrote:
Yeah, people knock kipping pullups like theyre inferior to strict but they're really just a different movement altogether to be used for different purposes. Great metabolic movement...

On July 27 2010 09:06 Miss_Cleo wrote:
I run about 2.3 - 2.5 miles 5 times a week, and I'm starting to feel pain on my left knee. I also hit the gym for about an hour before I run. Any tips on recovering and reducing knee/joint pain? I ice my knee after I run and apply bengay, but it's not helping much. I'm starting to get discouraged, I love running but it's really beating up my body and ANY tips would be useful.

I run on paved road and I have good Nike running shoes.

On July 27 2010 09:06 Miss_Cleo wrote:
I run about 2.3 - 2.5 miles 5 times a week, and I'm starting to feel pain on my left knee. I also hit the gym for about an hour before I run. Any tips on recovering and reducing knee/joint pain? I ice my knee after I run and apply bengay, but it's not helping much. I'm starting to get discouraged, I love running but it's really beating up my body and ANY tips would be useful.

I run on paved road and I have good Nike running shoes.

On July 27 2010 09:40 koOl wrote:


I run on a track and field team and what our coach has always told us is to increase ur miles by at most 10% a week and train on soft surfaces like grass and trails. that means u should go back down to a low mileage..maybe 2 or 3 runs a week and then every week slowly increase the amount u run. this will reduce risk of injuries and eventually allow u to build up to a mileage u couldnt reach before