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DunDunDunpachi
Banned
Working w the 60 lb and 80 lb kettlbells this weekend. Not to be a nerd about it, but it feels like New Game+ or a starting again on a higher difficulty mode. I know all the moves now, I have a clear path of progression, but the weight is higher, so I'm simply too weak to do all the same forms with a 60 lb that I do with a 35 lb.
The only 60 lb exercises I can manage are 2h swings to chest height (not even American swings anymore
) and 1h farmer carries around the nearby tree and back (maybe 30 paces each hand). I'll stick with these two for a week until I can do 1h swings and cleans. Stick with those for at least a week, maybe two. Then I'm on to overhead presses, overhead farmer walks, American swings, and turkish getups, for at least two weeks. All the while, I'll be doing exercises w the 35 lb weight on lazy / fasting days, focusing more on volume and range of motion.
Then repeat the process all over again with the 80 lb weight, starting with only 2h swings and 1h farmer walks, while doing the full set of exercises with the 60 lb, and doing lighter warm up / cooldown stuff with the 35 lb. I'm not in a rush. My goal is to be doing 80lb turkish getups and 1/2 mile 35 lb farmer walks (approx. once around my block) by winter.
Progress on the gym rings is slowest, mostly because I don't dare push into more demanding exercises until my joint / connective tissue strength builds up. I am content to do inverted rows, support holds, knee raises, hangs, and false grip practice.
Still doing the rice bucket thing. It does improve grip. I don't know how much it improves grip compared to one of those spring/compression tools, but I own a bucket of rice and I don't own one of those spring grips, so it's better than nothing
The only 60 lb exercises I can manage are 2h swings to chest height (not even American swings anymore
) and 1h farmer carries around the nearby tree and back (maybe 30 paces each hand). I'll stick with these two for a week until I can do 1h swings and cleans. Stick with those for at least a week, maybe two. Then I'm on to overhead presses, overhead farmer walks, American swings, and turkish getups, for at least two weeks. All the while, I'll be doing exercises w the 35 lb weight on lazy / fasting days, focusing more on volume and range of motion.Then repeat the process all over again with the 80 lb weight, starting with only 2h swings and 1h farmer walks, while doing the full set of exercises with the 60 lb, and doing lighter warm up / cooldown stuff with the 35 lb. I'm not in a rush. My goal is to be doing 80lb turkish getups and 1/2 mile 35 lb farmer walks (approx. once around my block) by winter.
Progress on the gym rings is slowest, mostly because I don't dare push into more demanding exercises until my joint / connective tissue strength builds up. I am content to do inverted rows, support holds, knee raises, hangs, and false grip practice.
Still doing the rice bucket thing. It does improve grip. I don't know how much it improves grip compared to one of those spring/compression tools, but I own a bucket of rice and I don't own one of those spring grips, so it's better than nothing
Tesseract
Banned
1000 crunches
also working grip strength today, here's my gear
i wanna be able to crush someone's metaphysical spine with one hand
also working grip strength today, here's my gear
i wanna be able to crush someone's metaphysical spine with one hand
teezzy
Banned
Cutty Flam
Banned
Felt pretty good. Working the core with all these baby exercises is easing the pain I think
Can’t wait to be able to squat, deadlift and OHP heavy again. I think I’m poised to reach 200 lbs lean muscle and have my best stretch in my life once I build up this base again. Might take two years but I’m for it. Tracking everything plus what I know now, it should be within my reach in time
triplestation
Member
pushups all day got my triceps BUMPING
ooof
ate about 165 grams of protein
ooof
ate about 165 grams of protein
triplestation
Member
real milk has casein protein and whey protein
the whey shoots into your system quickly
the casein goes to work on you slowly while youre resting
stuff is a low key super serum
IDappa
Member
Howdy fellas/ladies, I need some helpful tips on getting back into a good routine fitness and healthy eating wise if I may ask.
I used to be a very fit bloke, I lifted 5-6 days a week plus cardio workouts at night. Loved being active and feeling high on life and energy.
Buuut here comes my sorry ass excuses (bit ashamed tbh). Life was running great and then while playing touch footy I busted my knee (ruptured ACL, meniscus, chipped tibia, plus more) 8 months later at the end of mending I had some major problems I'd rather not get into, I was in and out of hospital not being able to eat almost anything without being in pain so I turned to being on pain meds and drinking, not to proud of that one, Although I am not ashamed. After months of being stuck in limbo I got better however after months of lazyness along with health problems and weakness in decision making I have lost all motivation and have put on quite a bit of weight. I know how to workout and what to eat but again I am finding it very hard. I now have a son and wish to be the best I can for him.
So after my sob story (sorry about that guys, I realise this is all very weird to put out there but again I'm not ashamed). Anybody got some tips or advice?.
Happy gains
I used to be a very fit bloke, I lifted 5-6 days a week plus cardio workouts at night. Loved being active and feeling high on life and energy.
Buuut here comes my sorry ass excuses (bit ashamed tbh). Life was running great and then while playing touch footy I busted my knee (ruptured ACL, meniscus, chipped tibia, plus more) 8 months later at the end of mending I had some major problems I'd rather not get into, I was in and out of hospital not being able to eat almost anything without being in pain so I turned to being on pain meds and drinking, not to proud of that one, Although I am not ashamed. After months of being stuck in limbo I got better however after months of lazyness along with health problems and weakness in decision making I have lost all motivation and have put on quite a bit of weight. I know how to workout and what to eat but again I am finding it very hard. I now have a son and wish to be the best I can for him.
So after my sob story (sorry about that guys, I realise this is all very weird to put out there but again I'm not ashamed). Anybody got some tips or advice?.
Happy gains
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DunDunDunpachi
Banned
I was in a similar boat. Athletic through high-school, but slowly got fatter / sedentary over the years. Fasting, better diet, and cold training helped me lose the fat without doing hardly any exercise. A few months ago I began working the weights and decided on kettlebells. My only "advice" is a realization that I had to accept: the body is just the product of my lifestyle. If I'm not doing a little thing every day to help inch me closer to a fit body, it's much harder to achieve. But I have been faithful even in simple exercises over the long term, so I've gained (and surpassed) what I lost in a fairly short period of time.
IDappa
Member
Living in Australia it's a bit hard for cold training, however it has been a little bit nippy the past few nights. I'll take that on board mate, everyday I'll push myself to do even just the smallest thing.
DunDunDunpachi
Banned
Even doing a cold shower was helpful to me. I didn't do any outdoor freeze-my-tuchus-off stuff until a few months of that. You have discovered artificial ice on that continent, yeah? You could also buy a big bag and do an ice-bath once or twice a week. That works too.
Hope you make progress and stay away from injury! We have lots of smarter fitness folks than myself in this thread so hopefully they have advice to offer, too.
IDappa
Member
Haha cold showers I can do, my house is pretty much a shoe box with no bath tub.. I'll work something out I'm sure.
I appreciate it mate!, I'm keen to learn more tbh and to have a place to talk will be a great help.
H
hariseldon
Unconfirmed Member
So I've been eating VASTLY less and doing a lot more exercise - started at 300 strokes on the rowing machine on Friday (because I'm horribly unfit and couldn't do more) adding 100 strokes each weekday. Went from 13 stone 6 (85kg) on Friday to 12 stone 12.5 lb (82kg) this morning, though that's with the caveat that the 13 stone 6 was before I started rowing and the 12 stone 12.5 was after rowing, which based on weighing pre and post sees me lose 3 lb in sweat. How the fuck I lose 3lb of sweat is anyone's guess but that's what's happening. BMI is down from 26.9 to 25.7 It feels good to be getting my shit back together, whether my weight loss is 4.5 lb or 7.5.
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Trojita
Rapid Response Threadmaker
I'm swimming daily in the morning at my parent's house and thought I'd supplement the eggs I'm eating after every workout with some powder. I was thinking about getting Ascent Protein Powder after a small perusal of what was available.
Any protein powder you guys would recommend? Any other supplements?
Any protein powder you guys would recommend? Any other supplements?
DunDunDunpachi
Banned
My only supplements/shakes/powders/pills are:
- raw cacao
- ashwaganda powder
- lions mane
- turmeric + black pepper
- gelatin or collagen
- magnesium pills
- zinc + b12 if I'm on a fast
btw a scoop of your powder (33g) has 24g of protein, but a 2c glass of milk kefir + 1 packet of unflavored gelatin has the same, w the added benefit of the protein being more digestible. An equal scoop of 33g of gelatin/bone collagen would provide ~33g of protein by itself. Do you need the fillers or the protein?
- raw cacao
- ashwaganda powder
- lions mane
- turmeric + black pepper
- gelatin or collagen
- magnesium pills
- zinc + b12 if I'm on a fast
btw a scoop of your powder (33g) has 24g of protein, but a 2c glass of milk kefir + 1 packet of unflavored gelatin has the same, w the added benefit of the protein being more digestible. An equal scoop of 33g of gelatin/bone collagen would provide ~33g of protein by itself. Do you need the fillers or the protein?
Trojita
Rapid Response Threadmaker
DunDunDunpachi
Banned
tbh I have no knowledge w BCAA. My general rule is raw food/powder whenever possible.and I'm guessing cheaper
Is BCAA worth it?
Yeah normal gelatin is cheap. Even the big tubs of fish/beef collagen are relatively cheap. Gelatin is more processed than collagen and has smaller peptide chains.
Spirulina and chlorella powder are also decent for protein + nutrition but the taste is.... something.
God Enel
Member
Yo guys haven’t been here in a while. Still working out. At the moment more of a gym guy tbh just lifting weights. Doing more “machine work” and I want to increase my overall strength. Today was legs - was never using the leg press until last week and I was wondering how people are putting 200kg++ on it. It’s kinda completely different to squats. First time I tried I was at about i don’t 100? (Have to get used to the motion and feeling) today I did like 160 or so 12reps.
VlaudTheImpaler
I love reading your posts. Is kratos your master? that’s kinda how I imagine this dude 
And to all the wim Hof guys. I have a hard time turning my shower from hot to cold. Are you slowly progressing or switching it in an instant?
in this regard I’m the biggest bitch and I hate the cold.
VlaudTheImpaler
I love reading your posts. Is kratos your master? that’s kinda how I imagine this dude And to all the wim Hof guys. I have a hard time turning my shower from hot to cold. Are you slowly progressing or switching it in an instant?
in this regard I’m the biggest bitch and I hate the cold.
DunDunDunpachi
Banned
The Wim Hof breathing is a big part of taking the edge off. Important to build up your brown fat and fuel it with oxygen. Yeah, by all means start hot, notch it down to lukewarm, and inch it down from there if you have to. The #1 rule is to stop when you start shivering and can't stop. You've maxed out your brown fat. Muscles have stepped in to attempt to heat the body. Warm back up / put on a jacket and stop. Push a bit past that threshold tomorrow.And to all the wim Hof guys. I have a hard time turning my shower from hot to cold. Are you slowly progressing or switching it in an instant?
All that said, try to take it head on and step into the full cold. 1 week, You'll overcome.
Starting the habit is the tough part.
Cutty Flam
Banned
Be careful with casein. The research isn't conclusive, so we can't really know for certain if casein causes the proliferation of cancer cells in the prostate but we definitely need to understand more imo before we make casein a regular part of supplementation, day in day out. It's tough to know the quality as well. I barely trust reputable companies that sell raw milk, even with having little to no issues with drinking it. Your typical milk from the grocery store, even when organic, is like drinking white puss essentially based off my experiences. The quality between raw milk and just organic milk is night and day. So I would advise taking caution in buying casein as well as using it ofen. That's my view, at least. To understand the relationship between proliferating prostate cancer cells and casein, a study on the molecular mechanisms of casein induced proliferation in prostate cancer cells as well as in vivo studies, need to be conducted.
Howdy fellas/ladies, I need some helpful tips on getting back into a good routine fitness and healthy eating wise if I may ask.
I used to be a very fit bloke, I lifted 5-6 days a week plus cardio workouts at night. Loved being active and feeling high on life and energy.
Buuut here comes my sorry ass excuses (bit ashamed tbh). Life was running great and then while playing touch footy I busted my knee (ruptured ACL, meniscus, chipped tibia, plus more) 8 months later at the end of mending I had some major problems I'd rather not get into, I was in and out of hospital not being able to eat almost anything without being in pain so I turned to being on pain meds and drinking, not to proud of that one, Although I am not ashamed. After months of being stuck in limbo I got better however after months of lazyness along with health problems and weakness in decision making I have lost all motivation and have put on quite a bit of weight. I know how to workout and what to eat but again I am finding it very hard. I now have a son and wish to be the best I can for him.
So after my sob story (sorry about that guys, I realise this is all very weird to put out there but again I'm not ashamed). Anybody got some tips or advice?.
Happy gains
I would suggest finding an excellent Doctor of Physical Therapy to help you with building a base first. Usually I go with the Director of Physical Therapy if I can, and always look to see that they have some background with sports that involve a lot of lifting and other extreme training measures to ensure they know how to really apply what they know, and relate
We can help you when you build a foundation of endurance, strength, maybe some here even train for power, but you’re likely to find yourself getting injured and re-injured until you’ve corrected everything you need to, and addressed everything that may need addressing properly. I merely injured my hamstrings 3-4 times and I couldn’t even fix what needed fixing properly by myself with all the resources available to me until I went with PT and gave up on my stubborn views of thinking I can do it all myself. It’s very complex. Way more than I thought. You need to work on flexibility, mobility, firing muscles and nerves slowly and gradually start adding on more and more to your routine. You need to pick the right exercises that will address all your weaknesses and imbalances and anything else that might be impeding you. And then you have to know which exercises you need to do as you go along and progress and how to do them properly. I would say you need Physical Therapy first to get yourself back in the game, to be on the safe side. There’s just too much that can go wrong if you’re weak and have been sedentary on top of having multiple issues that required surgery. I’d like to help, but I’m not a PT aid or PT. They’ll assess all that you need to work on. Definitely start off slow with little, track your workouts, and continue to progress in little increments each session so your body can effectively adapt and stay within ranges of what it can handle safely. There’s just so much to it, and you want to do it correctly. You’ll need a multi-faceted approach and program to ensure your success early and later down the line. Otherwise you’re bound to get injured again if you don’t understand the road ahead and know the best path to take
You’re a maniac bro hahah. How often do you tend to de-load usually? I’d say with your level of fitness you could probably stay in line with the pros and shoot for a week off every couple of months
I used to love the leg press. I went fucking hard on leg day. Used to take it so seriously. I’d do the warm up on the treadmill or whatever, 100-200 lunges with bodyweight, slow eccentric, then I’d head over to the leg press. I used to be able to hit, let me think, 410 lbs for maybe 5-7 reps was my max. I usually tried to do 4-7 working sets after the lunges and fuck man, it blew my legs the fuck up. On top of all the basketball I was playing with my friends weekly, it will get you places. Too bad I wasn’t eating enough at the time to get godly results. My coworker who is a retired bodybuilder and ex cop, used to be able to hit 1,000 lbs on leg press for a rep or two. Dude was thicker than an ox even at like age 47-48 I would guess he was at the time. You’ll get there in time. Just focus on form, bracing correctly and really engaging your core the right way (don’t allow your form to slip even a bit, you don’t want your lower back to take a hit handling any extra force it can’t handle) and if you felt good after the previous workout, and feel good during day of current workout, add 10% more weight each timeYo guys haven’t been here in a while. Still working out. At the moment more of a gym guy tbh just lifting weights. Doing more “machine work” and I want to increase my overall strength. Today was legs - was never using the leg press until last week and I was wondering how people are putting 200kg++ on it. It’s kinda completely different to squats. First time I tried I was at about i don’t 100? (Have to get used to the motion and feeling) today I did like 160 or so 12reps.
And to all the wim Hof guys. I have a hard time turning my shower from hot to cold. Are you slowly progressing or switching it in an instant?
Leg press always felt way easier to me. I did it because my flexibility and ROM + mobility wasn’t idea for safe squatting. I would definitely go with squats if you can do them. Not saying leg press doesn’t have it’s uses though; just that squatting is definitely the better exercise imo
Have been doing Wim Hof method for about a month now I think, at least 20 different sessions of Hot then Cold so far. It’s nearly an every day thing now unless I’m running short on time when I shower. It’s not even tough to do after you understand how it will feel and what to expect. The hot water beforehand is what really makes it easy. What you do is keep it on hot, do your washing routine or whatever during pretty hot water, then amp it up to the hottest you can take for 3 minutes maybe 5 minutes, just focus on breathing deep in your belly and stay relaxed. Then you’ll practically be begging for the cold water. I found a way to make sure the initial 30 seconds aren’t so tough. I’ll switch the hot water to cold as possible instantly, zero hot water and 100% cold water. And I’ll keep my head under the shower head to make sure the most sensitive area gets hit first. I’ll let it hit the head and my upper traps area for a good 10-20 seconds. Then I’ll back off and sort of let the cold water hit my legs and I’ll bring my knee up and wet it with cold water all over with my hands, do same thing with other knee. Then I’ll approach the cold water chest on, let it hit my neck and traps area and back, feel that cold for like 5 seconds each side. Let it hit the back again. Then the head again
It’s all about breathing correctly, and allowing the cold to affect your most sensitive areas first in my experiences. So head, ears, neck, traps, shoulders area, upper and middle back area and kind of the chest and arm pits. After a minute or two of that, it’s a very serene feeling and the cold barely feels cold. It reminds me of the beach and beach showers as well as this one memory I had as a young kid on a very hot summer day in the kiddie pool and then going into a completely chilled house with very cold air conditioning. That day was very unique, the cold was again, so very serene. It was cold, but for some reason it was heavenly so. It’s like once you embrace the cold and enjoy it, you enter a completely different realm of tranquility and state of being. Hard to describe since that was like 23 years ago, but it was a very distinct feeling and lovely memory. I’m grateful for Wim Hof, he’s an inspiration and even just cold showers have brought benefits that I can tell. Better mood, higher energy is one of them. I wish there was a cheap way to make the water colder easily so we could reap more benefits. But I would say just do it the way explained, and you will start to understand that cold showers are the truth. I can’g imagine myself without them now. I used to dread and fear the uncomfortable oncoming of cold water even if I knew the benefits were there waiting. But after using hot shower for as long as you can stand, the cold water is completely rejuvenating and invigorating. Feels like you’re a new person after you dry off. It feels so much better than just getting out drained after a hot shower. The 20-30 seconds of adapting to the cold water after just having extremely hot, are nothing if you get used to my way. And knowing that the cold water is beneficial for your body, it’s just a no brainer. If you can do it five maybe ten times then you will understand exactly what I’m talking about, and the thought of not being able to take cold showers and only hot would be very disappointing. I honestly don’t think I can ever go back to just hot after all this. I now want colder options, but buying ice every day would be tedious as fuck and I live in LA so the temperature outside will seldom ever get cold enough to bring say a pool of water outside anything close to the temp. of an ice bath
Good luck
God Enel
, you’ll probably be thanking Wim Hof and accepting him as sensei as well soon enough
Cutty Flam
Banned
Taste of the gods. Even with just water. It’s vegan, has some sugars though like 2g per scoop I think?, but is mainly sweetened with stevia and monk fruit. Has vitamins, probiotics. Best I’ve ever tasted in my life. With unsweetened coconut milk, some ice, and blueberries it essentially tastes like a milkshake
Fairly well priced as well. Amazon has a deal where you can buy 3 for about $129 if you subscribe and get them delivered every 3 months
DunDunDunpachi
Banned
Ahhh, Kos, or some say Kosm.
DunDunDunpachi
Banned
Fasted 4 days. Breaking in the new kettlebells has been fun. Ate a bit of soup, beets, and meat last night, now it's back to another fast. The skin is harder to lose than the fat imo
Tesseract
Banned
i don't take any rest days, will experiment down the line if my body starts to suffer
i'm aware of supercompensation / involution and the like, it seems nice if you are one to track and log everything
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God Enel
Member
dude I tried it yesterday. At first I was showering at normal temperature and then after a while turned it to quite hot but manageable.
then I turned it to Max coldness and started with my legs. Then arms. In the end the Head and the rest of the Body. Basically the opposite how you’re doing it. Had some problems breathing as it wasn’t really “fluid” but more of gasping in the beginning but it got better to the end of the shower. The tingling in my legs afterwards was insane and it was going for quite a while after the shower. I felt like a newborn. Will clearly do again today but I have to admit that I’m afraid to do it again. Though it was great.
My hair felt different. My skin. It’s fucking weird.
Taking a warm shower is so comfortable and I’m so used to it. Cold shower though I have to force myself.
Btw what’s the end game of all this? What’s the goal?
A guy from the gym gave me a wim hof book but I only read like 10 pages.
Edit: forgot the thank you. Your tips have been really helpful to kick this shit off.
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Cutty Flam
Banned
God Enel
end game of cold showers or cold therapy and use of contrast therapy is to enhance and speed up the body’s recovery process. Ensuring you are with no doubt, ready for your next session with much less chance of either having a poor workouthttps://www.wimhofmethod.com/science
The goal is to be in control of your immune system and sympathetic/autonomous nervous system through the Wim Hof Method (breathing to oxygenate the body + use of cold therapy) in order to live a healthier life through the benefits that the Wim Hof Method will bring. I always knew the breath was important, but I never knew just how vital it is to our lives and our well being. Does anyone in here know what oxygen does for the body? Like all of its functions in out bodies? I have a book all about water and how it is needed / utilized by the body and it has changed my perspective greatly. I imagine oxygen is just as crucial to our bodies, maybe in even more ways, I'm not sure. But that's why I think mastering the breath is essential
The most interesting study is the one where Wim Hof was injected with an endotoxin I think it was. Here's the final remark of the study conducted: "In conclusion, this particular individual’s concentration/ meditation technique seems to result in a consciously controlled stress response, characterized by sympathetic nervous system activation and subsequent catecholamine/cortisol release. This response seems to attenuate the innate immune response"
Pretty powerful stuff. I still need to look more into it though. I also need to figure out how make enough ice for an ice bath each day. Might have to buy a deep freeze for cheap or something since my fridge doesn't make ice
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VlaudTheImpaler
tl;dr
I'm still alive.
Weaknesses have been exposed.
Challenges have been doled out.
According to Mr. Stapleton I have the same type of muscles he does... Good news is, I have the grip strength and wrists of a pro... bad news is I don't have enough side pressure and locking strength at the bottom of my bicep which causes me to separate and not be able to stay as tight as I need to. So while my muscles are tendon front loaded like Mr. Stapleton's, I just need more of them and to grow them stronger in certain areas, like side pressure and curling. Which is what I am now focusing on. Which is something I haven't done in a very long time.
"I WILL find your weaknesses and I WILL build them to complement your strengths." "People are going to come up to you when you win and are going to ask you who you train with. You are going to say my name and see the look of understanding on their faces." -Mr. Stapleton
So, for side pressure I'm basically training like I already showed on the bands. I'm just going to rig them up a little differently and move my body specifically like I need to in order to train it. Which is basically wrist straight like I've just gripped up, weld that angle with my traps, lats, bicep, forearm, wrists and hand. Then literally go sideways in an arc. So bend my body sideways at the waist till my arm, still welded, hits the pad. I do this for one side till I can't anymore and I have to pry the handles out of my fingers and then I switch to the other side. Back and forth like that for hours.
For curling I'm doing something new. Taking a page from a book by a dude that impressed even Mr. Stapleton. John Brookfield.
I don't want to lose my grip strength while I'm focusing on curling and side pressure. So in his book, he talks about how he actually arm wrestled at one point and he recommends plier curls for arm wrestlers. Hard to explain so I'll just make a little vid to help...
I do 3 ranges of motion.
Starting off with a normal curl position with the weight pulling off to my right side while my palm is facing up, I start to make sort of a small arc off to my right side as I come up and coming back towards me at the top. Sometimes I'll go back down the same way, sometimes I mix it up and go straight back down, since this simulates being pulled apart.
Then I hammer curl straight back.
Then I reverse grip curl the same way I did the first curl, but on the other side. So I start off with the weight pulling on the left side of my hand while my hand is palm facing down and I make a small arc out to the left as I come up and then bring it back in at the top.
I do all this paying special attention to not let my wrist collapse. I do each arm till failure. Right now that is about 50 reps. Which is where I will probably stay for now to form bulkier muscle and still get some tendon strengthening. I'm using light weight bands at the moment to condition my arms but I'll probably be moving up in weight a bit faster than normal as it seems like I've already got a great foundation to form some bulkier muscle to compliment my tendons and my biceps are healing really fast.
Anyway, I do that about 4 times for each arm. Or until I feel like I need to stop.
So about those challenges...
I have been challenged to lift this...
It's a 150 pound circus dumbbell that he made for his strongman stuff... He wants me to pick it up with one arm and just hold it at my side cleanly. So no shaking like crazy... I can't even touch my fingers when I try to grip that thing... He also wants to see one of us one arm press it... Life goals... It's going to take a lot of training for this one.
Challenge 2. Using these eagle loops to finger tip curl four 5 pound plates (20lbs) for 50 reps...
So imagine your hand down to your side, wrist straight with the eagle loops on your finger TIPS. They are attached to the grip hub weights. 20lbs hanging from your finger tips. You then have to curl your fingers to your palm without moving your arm, elbow or wrist at all. It's way harder than it looks. Trust me. But I think this is far more doable for me since my grip is pretty good.
The other is to match him for light weight reps on the barbell curls. I think it's something like 45 pounds 150 reps right now (Yes, he could have gone further, this dude once curled 100 pounds nonstop for 3 hours and only quit because the people watching got bored... He's being nice.). Not quite sure if reverse grip or not. Going to ask next time. Lower bicep strength is my weak link so I NEED to train for this one.
Anyway, just did a bunch of training today with a friend, then realized I haven't posted in a while so I made this post. I've been reading when I'm mentioned and I'm glad I've inspired some of you to try new things. Looking at you
DunDunDunpachi
and your new rice adventure. Glad its working out for you. It's made a huge difference in my hand thickness already and all around strength. I can walk my fingers up peoples hands when arm wrestling much easier because of it.
Anyway, love you all, keep fighting champions.
Weaknesses have been exposed.
Challenges have been doled out.
According to Mr. Stapleton I have the same type of muscles he does... Good news is, I have the grip strength and wrists of a pro... bad news is I don't have enough side pressure and locking strength at the bottom of my bicep which causes me to separate and not be able to stay as tight as I need to. So while my muscles are tendon front loaded like Mr. Stapleton's, I just need more of them and to grow them stronger in certain areas, like side pressure and curling. Which is what I am now focusing on. Which is something I haven't done in a very long time.
"I WILL find your weaknesses and I WILL build them to complement your strengths." "People are going to come up to you when you win and are going to ask you who you train with. You are going to say my name and see the look of understanding on their faces." -Mr. Stapleton
So, for side pressure I'm basically training like I already showed on the bands. I'm just going to rig them up a little differently and move my body specifically like I need to in order to train it. Which is basically wrist straight like I've just gripped up, weld that angle with my traps, lats, bicep, forearm, wrists and hand. Then literally go sideways in an arc. So bend my body sideways at the waist till my arm, still welded, hits the pad. I do this for one side till I can't anymore and I have to pry the handles out of my fingers and then I switch to the other side. Back and forth like that for hours.
For curling I'm doing something new. Taking a page from a book by a dude that impressed even Mr. Stapleton. John Brookfield.
I don't want to lose my grip strength while I'm focusing on curling and side pressure. So in his book, he talks about how he actually arm wrestled at one point and he recommends plier curls for arm wrestlers. Hard to explain so I'll just make a little vid to help...
I do 3 ranges of motion.
Starting off with a normal curl position with the weight pulling off to my right side while my palm is facing up, I start to make sort of a small arc off to my right side as I come up and coming back towards me at the top. Sometimes I'll go back down the same way, sometimes I mix it up and go straight back down, since this simulates being pulled apart.
Then I hammer curl straight back.
Then I reverse grip curl the same way I did the first curl, but on the other side. So I start off with the weight pulling on the left side of my hand while my hand is palm facing down and I make a small arc out to the left as I come up and then bring it back in at the top.
I do all this paying special attention to not let my wrist collapse. I do each arm till failure. Right now that is about 50 reps. Which is where I will probably stay for now to form bulkier muscle and still get some tendon strengthening. I'm using light weight bands at the moment to condition my arms but I'll probably be moving up in weight a bit faster than normal as it seems like I've already got a great foundation to form some bulkier muscle to compliment my tendons and my biceps are healing really fast.
Anyway, I do that about 4 times for each arm. Or until I feel like I need to stop.
So about those challenges...
I have been challenged to lift this...
It's a 150 pound circus dumbbell that he made for his strongman stuff... He wants me to pick it up with one arm and just hold it at my side cleanly. So no shaking like crazy... I can't even touch my fingers when I try to grip that thing... He also wants to see one of us one arm press it... Life goals... It's going to take a lot of training for this one.
Challenge 2. Using these eagle loops to finger tip curl four 5 pound plates (20lbs) for 50 reps...
Amazon.com : IronMind Eagle Loops : Hand Strengtheners : Sports & Outdoors
Amazon.com : IronMind Eagle Loops : Hand Strengtheners : Sports & Outdoors
www.amazon.com
So imagine your hand down to your side, wrist straight with the eagle loops on your finger TIPS. They are attached to the grip hub weights. 20lbs hanging from your finger tips. You then have to curl your fingers to your palm without moving your arm, elbow or wrist at all. It's way harder than it looks. Trust me. But I think this is far more doable for me since my grip is pretty good.
The other is to match him for light weight reps on the barbell curls. I think it's something like 45 pounds 150 reps right now (Yes, he could have gone further, this dude once curled 100 pounds nonstop for 3 hours and only quit because the people watching got bored... He's being nice.). Not quite sure if reverse grip or not. Going to ask next time. Lower bicep strength is my weak link so I NEED to train for this one.
Anyway, just did a bunch of training today with a friend, then realized I haven't posted in a while so I made this post. I've been reading when I'm mentioned and I'm glad I've inspired some of you to try new things. Looking at you
DunDunDunpachi
and your new rice adventure. Glad its working out for you. It's made a huge difference in my hand thickness already and all around strength. I can walk my fingers up peoples hands when arm wrestling much easier because of it.Anyway, love you all, keep fighting champions.
Cutty Flam
Banned
Hoooooly fuuuuck
Cutty Flam
Banned
Going to start doing some joint capsule work with bands to help improve my dorsiflexion. I sort of wonder if all my issues have stemmed largely due to that restriction. Also will be working on some of these to open up my hips
I’ve been trying to strengthen my hamstrings very slowly as of late. I always skipped out on isolating them since about 2012 I think it was. I read or got it somewhere that walking, running, and compounds would be enough for them. But I never did any hamstring dominant compounds so I guess it took it’s toll over the years
All I’m doing is holding my hamstring in a contracted position at 30, 45, 90, 110-120 degrees for 15 seconds and man are my hamstrings fucking weak. At 120 degrees they were shaking at just 9-11 seconds I think it was. Got a lot of work to do in the months ahead. But as long as I eat good and rest properly I’m sure I’ll get there
Pretty crazy how taxing walking can be if you’re stiff. All I did was an extra 3 min of fast pace walking + add maybe 7 more minutes than I was supposed to and it damn near caught up to me and hit me in the ass. I felt something painful in my left foot near the ankle complex so I had to stop one full set before completion while doing my second set of calf raises. Did the dorsiflexion stretch 30 seconds and contract and release method for 6 seconds to 30 seconds stretch 2 more sets and ended legs like that. Nothing bothering me now, but was scary as fuck, honestly might just do ankle activation exercises with bands for a couple weeks and then go back to calf raises just to be on the cautious side. Plus, I bet I’m not recruiting as much of my calves as I probably should so the banded exercises make sense. Might even do some ankle circles with the bosu ball to increase mobility further and get another exercise in there
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ROMhack
Member
I think I'm going to join this thread as a regular. I've been working out a lot more since Uncle Corona came to visit and I'm pretty happy with how things are going.
I used to be really stacked on top as I concentrated primarily on shoulders, back and pecs but not having a gym has made focus elsewhere - simply because I don't have the same equipment. I'm now much leaner and running 4/6 times a week has removed some of the podge around my mid-rift. Abs starting to show through, which is nice.
Mostly working out with a big bag of water lol. Concentrating on two main muscle sets per day, alternating in the middle with squats or planks. Can get up to 2 minutes on a good day
Love walking around without a t-shirt as I live with two womens. Overheard one of them talking about my 'well-defined pecs' a few weeks ago
I used to be really stacked on top as I concentrated primarily on shoulders, back and pecs but not having a gym has made focus elsewhere - simply because I don't have the same equipment. I'm now much leaner and running 4/6 times a week has removed some of the podge around my mid-rift. Abs starting to show through, which is nice.
Mostly working out with a big bag of water lol. Concentrating on two main muscle sets per day, alternating in the middle with squats or planks. Can get up to 2 minutes on a good day
Love walking around without a t-shirt as I live with two womens. Overheard one of them talking about my 'well-defined pecs' a few weeks ago
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AeonGaidenRaiden
Member
This diet plan goes great for that Arnold Schwarzenegger video talking about losing belly fat (burn more calories-eat less). Its really not that hard, Im gonna go and try to do this for a month to lean out and will do it throughout the whole week not just three days. For those that drink coffee or tea (no milk/no sugar) it helps as at least for me, coffee can fill me up if I feel hungry. As you will see its not that bad as it does have some rewards at the end of the day.
P.S. I dont believe in losing 10 pounds in a week unless you work out like a navy seal on this diet but its great to get you feeling less bloated and also, eat a bit simpler and not have to overthink what to cook etc.
www.healthline.com
P.S. I dont believe in losing 10 pounds in a week unless you work out like a navy seal on this diet but its great to get you feeling less bloated and also, eat a bit simpler and not have to overthink what to cook etc.
The Military Diet: Safety, Effectiveness, and Meal Plan
The military diet is a fad diet that claims to help you lose 10 pounds in a week. Learn more about the diet, its meal plans, and whether it's safe and effective for weight loss.
www.healthline.com
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Cutty Flam
Banned
Keep it going bro. Soon the gains will arrive and then you’ll be giving them the old Sussudio speech to flexing mid-thrust routine hahahI think I'm going to join this thread as a regular. I've been working out a lot more since Uncle Corona came to visit and I'm pretty happy with how things are going.
I used to be really stacked on top as I concentrated primarily on shoulders, back and pecs but not having a gym has made focus elsewhere - simply because I don't have the same equipment. I'm now much leaner and running 4/6 times a week has removed some of the podge around my mid-rift. Abs starting to show through, which is nice.
Mostly working out with a big bag of water lol. Concentrating on two main muscle sets per day, alternating in the middle with squats or planks. Can get up to 2 minutes on a good day
Love walking around without a t-shirt as I live with two womens. Overheard one of them talking about my 'well-defined pecs' a few weeks ago
Tesseract
Banned
bought a training mask to restrict breathing and over stress lungs and heart
very much aware this doesn't change oxygen saturation, but it's nice to have something that inhibits output
will let yeh know how things go
very much aware this doesn't change oxygen saturation, but it's nice to have something that inhibits output
will let yeh know how things go
Amazon.com : Nextgen Altitude Training Mask - Cardio, Breathing & Respiratory Strength Trainer - 24 Oxygen Deprivation Levels, 8 Replaceable Carbon Filters - Sport Elevation Vented Respirator for Athletes : Sports & Outdoors
Amazon.com : Nextgen Altitude Training Mask - Cardio, Breathing & Respiratory Strength Trainer - 24 Oxygen Deprivation Levels, 8 Replaceable Carbon Filters - Sport Elevation Vented Respirator for Athletes : Sports & Outdoors
www.amazon.com
DunDunDunpachi
Banned
Fasting + gelatin regimen for the past 10 days has helped tighten up the skin a lot. My stretch-mark scars are still there but they've faded a bit too.
ROMhack
Member
Stop teasing us, Dun. We need pics.
triplestation
Member
very interesting clip
DunDunDunpachi
Banned
triplestation
Member
yep seen this one before and posted it in some other thread as well and it is also great
Tesseract
Banned
i work to failure then ice bath after, then tens unit and plenty protein and rest
that's enough to stave perpetual soreness in most cases, there'll always be exceptions when you are pushing heavy weights
i like those bullets: never be sore, volume over intensity, flow state, addictive (positive momentum)
that's enough to stave perpetual soreness in most cases, there'll always be exceptions when you are pushing heavy weights
i like those bullets: never be sore, volume over intensity, flow state, addictive (positive momentum)
Cutty Flam
Banned
Going for another full body training session tmrw
Lately I've been doing everything except pushups really, due to that time I felt like I had destroyed some nerve, but I think it's healing almost 90% there
The recent add-ins of last 2-3 weeks (due to that time I aggravated some nerve I'm pretty sure / had to take couple weeks easy) have been the towel lat pull downs, db rows on bench, db ohp, farmers carries with emphasis on squeezing the dumbbells firmly as possibly, tight core, breathing, and fluid movement, have added shrugs, have added four direction neck training as well, ankle exercises I added last training session
Next workout I'm going to add these into the regimen going forward:
-re-introduce calf work via resistance bands to start, maybe do towel crunches with toes to strengthen from the bottom up as I think my ankles and smaller muscles in feet might need it
-chest exercise of some sort for sure. need a horizontal pressing movement but im hesitant to go back to pushups just yet. probaby band work to start just to get activation going, in a few sessions pushups again
-want to do the forarm training with the rice and black beans vlaud introduced us to courtesy of mr staple. i firmly believe in no muscle left behind. no weak links. that's why im training my ankles and feet and calves slowly to start. boring, but has to be done and it will pay off enormously later. so vlaud's method will greatly enhance overall grip strength and train the entire arm ingeniously i feel. i've been thinking about that exercise / training method for weeks now, really want to try it. i think i'll look for ingredients tmrw
-going to add another core exercise or two to the routine: i want to try rotational band work for the core and I might add either bird dogs, or planks on knees to start. actually I'm going to try for both. bird dogs will be more beneficial at this point so I'll do those for 3 sets low reps see how it goes, and i'll add a set or two of the planks on knees for 8 seconds and then switch to full plank for 2-3 seconds to get the entire body firing
-maybe I'll add some marching too so that I can get used to some extra impact and get the blood and lymph flowing better
still working on rehab but im doing a lot of exercises and really dialing in on all that i can to build the overall endurance and strength needed to safely get back to a more rigorous routine
----------------------------------------------------------------------------------------------
What i need to do more of:
-focus on an entire gallon of water a day. minimum. i should probably be getting at least 24 cups of water in, but a gallon is minimum. need to get on that and i will starting tmrw
-eat a bit more protein, a bit more carbs in the form of vegetable or starches. have probably been getting 110g /day lately should probably shoot for 130-160g and have a bit more carbs maye 50-70g more each day
-more sunshine / vitamin d3 have been slacking past month i'd say
-hip mobility. i should probably get up more often and do little bouts of movement and certain mobility drills as lightly as possible just to get blood flowing and the muscles used to doing these movements all throughout the day. getting up from sitting every 20 minutes or so and doing some hip circles or active
-more diaphragmatic breathing / meditation
^^will be doing more of these stretches as well. i've been working on pnf stretching a lot past few weeks. i didn't know until watching that video that the contraction need only be a slight one, very light contraction. i was always giving like 50% or so of my effort into the contraction for the 5-6 seconds needed, which is kind of dumb now that i think about it, but now i know
^^there's a hill for me to climb but once i reach the peak of it, i should be able to do these and then i'll know i'm close to maybe being ready for jogging safely if my core can handle those relatively easy. then the running. going to be a great day when i finally reach the speed of running again
Lately I've been doing everything except pushups really, due to that time I felt like I had destroyed some nerve, but I think it's healing almost 90% there
The recent add-ins of last 2-3 weeks (due to that time I aggravated some nerve I'm pretty sure / had to take couple weeks easy) have been the towel lat pull downs, db rows on bench, db ohp, farmers carries with emphasis on squeezing the dumbbells firmly as possibly, tight core, breathing, and fluid movement, have added shrugs, have added four direction neck training as well, ankle exercises I added last training session
Next workout I'm going to add these into the regimen going forward:
-re-introduce calf work via resistance bands to start, maybe do towel crunches with toes to strengthen from the bottom up as I think my ankles and smaller muscles in feet might need it
-chest exercise of some sort for sure. need a horizontal pressing movement but im hesitant to go back to pushups just yet. probaby band work to start just to get activation going, in a few sessions pushups again
-want to do the forarm training with the rice and black beans vlaud introduced us to courtesy of mr staple. i firmly believe in no muscle left behind. no weak links. that's why im training my ankles and feet and calves slowly to start. boring, but has to be done and it will pay off enormously later. so vlaud's method will greatly enhance overall grip strength and train the entire arm ingeniously i feel. i've been thinking about that exercise / training method for weeks now, really want to try it. i think i'll look for ingredients tmrw
-going to add another core exercise or two to the routine: i want to try rotational band work for the core and I might add either bird dogs, or planks on knees to start. actually I'm going to try for both. bird dogs will be more beneficial at this point so I'll do those for 3 sets low reps see how it goes, and i'll add a set or two of the planks on knees for 8 seconds and then switch to full plank for 2-3 seconds to get the entire body firing
-maybe I'll add some marching too so that I can get used to some extra impact and get the blood and lymph flowing better
still working on rehab but im doing a lot of exercises and really dialing in on all that i can to build the overall endurance and strength needed to safely get back to a more rigorous routine
----------------------------------------------------------------------------------------------
What i need to do more of:
-focus on an entire gallon of water a day. minimum. i should probably be getting at least 24 cups of water in, but a gallon is minimum. need to get on that and i will starting tmrw
-eat a bit more protein, a bit more carbs in the form of vegetable or starches. have probably been getting 110g /day lately should probably shoot for 130-160g and have a bit more carbs maye 50-70g more each day
-more sunshine / vitamin d3 have been slacking past month i'd say
-hip mobility. i should probably get up more often and do little bouts of movement and certain mobility drills as lightly as possible just to get blood flowing and the muscles used to doing these movements all throughout the day. getting up from sitting every 20 minutes or so and doing some hip circles or active
-more diaphragmatic breathing / meditation
^^will be doing more of these stretches as well. i've been working on pnf stretching a lot past few weeks. i didn't know until watching that video that the contraction need only be a slight one, very light contraction. i was always giving like 50% or so of my effort into the contraction for the 5-6 seconds needed, which is kind of dumb now that i think about it, but now i know
^^there's a hill for me to climb but once i reach the peak of it, i should be able to do these and then i'll know i'm close to maybe being ready for jogging safely if my core can handle those relatively easy. then the running. going to be a great day when i finally reach the speed of running again
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