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Everything posted by blabbate

  1. Yesterday, Tuesday, I decided to start rehabbing my shoulder a bit, since it's still painful to lift my arms too high. That threw overhead presses right out. Instead, I added volume to the lower body. Front Squat 3x8 @ 165 Alternate Lunge 3x12 @ 135 Shoulder Protraction 3x15 @ 25 Shoulder Rolls 3x15 @ BW The squats were finally at just the right weight, so I'll try 175 next week and see if I can hit the 8. Haven't done lunges in forever, so those were a balance struggle (and painful glutes today). Hopefully the light shoulder work and stretching will fix me up in a couple of weeks.
  2. First things first, I'd say to put some sort of squats and deads back in the program. They aren't just leg exercises. They're as close to whole-body movements as you'll find, along with the bench and overhead presses. Squats hit your abs, erector spinae, and obliques, as well as a bit of traps. I even find my biceps sore sometimes just from tension on the bar. Deads hit much of the same, with more on the traps and the rest of the upper back. This doesn't mean you necessarily need to do full barbell back squats and regular deadlifts. If you stalled on them, that's fine. Switch it up to front squats and RDLs with Good Mornings. You'll hit some different muscles, and the variety will probably be more interesting. But don't eliminate those nice compound movements entirely. For the overall program, if you aren't doing squats, you aren't doing StrongLifts. You may have just progressed to the point where you need to squat less often, in which case it's definitely time to switch, probably to something with squats once a week and deads once a week. Or a mix of heavy/light. I believe some of the intermediate Starting Strength variations would work, or maybe a modified Texas Method, or RPT. You can also design your own. For example, using some of the ExRx templates. The important thing is not doing heavy squats 3x per week. You don't want to kill your upper body either, though. Benching three times a week heavy can wear out your arms and chest as much as squatting can your legs, especially when alternating with heavy overheads. Honestly, 5 pounds a week isn't terrible, though. I'd recommend finding a split that keeps all of the compounds but spreads them across days. A pull/push/legs or bi&back/tri&chest/legs or similar. RPT should be fine too. Don't be afraid to try out different routines for a month or two and see how you progress. As for diet, it depends on what you think you need to change. If you want to look slimmer, you might want to cut. If you think you're gaining too much fat, cut back on fat and calories. These are personal choices, though. Tracking calories and macros might help if you want to make a change, particularly during a cut or when trying to reduce fat. As far as LeanGains, if you believe it works in general, it should be fine for bulking. You're concentrating calories around the workouts, after all.
  3. There's no evidence to support this. It's a misconception based on observational research without proper controls. Late eating was just one factor among many in these studies, and drawing a causal link without considering the other variables, such as general overeating, is incorrect. If the people who tend to eat late also tend to eat much more overall, is it correct to blame the timing of the meals? Probably not. Proper, controlled studies have found no negative link between late meals and increase in fat or decrease in lean mass. Digestion doesn't tire your body or prevent it from resting. http://www.leangains.com/2011/06/is-late-night-eating-better-for-fat.html
  4. It sounds like fruit may not have worked for you, or maybe you just needed a different exercise routine. You'll see a lot of people claiming that 811 or IF or massive protein is the way to go, but I think it varies by person. You may need to try a few things to find your sweet spot. If you want to gain muscle, it's traditional to start with mainly weights and just some supplemental cardio for workouts, and lots of protein, whole grains, and veggies for diet. I don't personally think weight routines need to vary much between men and women, and I think most folks on here agree. In particular, squats, lunges, and deadlifts are terrific. All are compound movements that recruit a ton of muscles, target the thighs, hips, back, and core, and burn a lot of calories. Benches, rows, overhead presses, pullups, etc, are all great upper-body movements. I recommend checking out some of the training logs. jungleinthefrunk has been kicking particular ass on hers, and it's pretty well-detailed. viewtopic.php?f=24&t=24645 If you feel comfortable, you can post stats, current diet, pics, whatever, and we can help more. Or just if you have more specific questions.
  5. Sounds good! What's your plan as far as diet and exercise? Weights vs. cardio, protein consumption, etc? Are you looking to lose weight, gain muscle, maintain?
  6. Looks pretty good. Banging your knees is going to happen, especially at first. Looks like you're doing it right, essentially doing an RDL until your knees, then easing it to the ground. You'll eventually learn how to just barely miss them. But still count on your shins getting banged up. The only things I can see are that your hips might be starting a little low and your hip movement might be coming in a tiny, tiny bit late, but it's hard to tell. Your ass should be as high as possible while still allowing your shins to touch the bar and your chest to be up. As soon as you've cleared your knees moving upward, contract those glutes.
  7. Was the reason for dislocating your shoulders caused by accident? It'd be weird if he did it on purpose.
  8. Aww, please don't tell me I've been eating all this human poop for nothing.
  9. Me either until a few weeks ago. But as soon as I tasted it, I had to track it down. Turns out it's incredibly common in asian groceries.
  10. Check with your doctor how often you'd need to have the x-rays vs. the skin test (or whichever they want to use). Also, the tests don't necessarily check for the same thing. The test should tell whether you have TB at all, but not whether it's latent or active. The chest x-ray can detect active TB, but not latent. Generally, you should have the test first, then the x-ray if it's positive to determine whether it's active. Finally, what if you're vaccinated? Will that give you a pass for a few years?
  11. Wow, you look great. Plenty lean, for sure. Visible abs, great arms. What's your overall goal? I doubt you need to get any slimmer.
  12. Yesterday was a speed day. Fast doubles for deadlifts and triples for bent-over rows. Deadlift 10x2 @ 225 Bent-Over Rows 8x3 @ 105 Hammer Curls 3x15 @ 30 Bicycle Crunches 3x25 It's hard to gauge what the appropriate weight should be. There should be a sweet spot where I'm not in danger of hurling the weight up too far, but I also don't feel slowed by it. I think 225 is about right, but we'll see. Speed rows are even tougher. Too light and you're pulling the weight into your chest pretty hard or spending a lot of energy stopping the bar at the top. It's gonna take some getting used to. I still don't feel like I'm doing that much work with these. Hopefully they'll get more strenuous as I go or the power will translate into better lifts on the heavy days.
  13. This definitely isn't the thread to go into a bunch of detail, but "free range" usually isn't anything special. The conditions are still dismal. And even people who raise their own are contributing to the problem by reinforcing the commoditization of an animal product.
  14. Honestly? It's pure, bull-headed perseverance, followed by some level of adaptation. Do something you don't want to on a regular basis and it eventually becomes easier to force yourself to continue. Music helps, but it can't do the job alone. I'm usually out of the house for work and commute for at least 11 hours a day, then there's time lost to normal chores and cooking, plus taking care of the dogs and cat, so I never want to spend time working out. I never look forward to it and rarely enjoy it at the time, but it doesn't matter. It has to be done, and it's easier to force myself every day than it is to skip days and try to get back into a routine. I think we all probably have a good reserve of stubbornness just given that we're vegans, though.
  15. What's up, fellow Georgia vegan? I'm down in Atlanta. Nice to have you here.
  16. Ok, started in earnest yesterday. Front Squat 3x8 @ 155 Overhead Press 3x6-8 @ 85 Pull-Overs 3x12 @ 30 Twisting Crunches 3x25 It was a day mostly for finding starting weights, as most of the rest of the week will be as well. Haven't done front squats in a while, so my wrist flexibility is crap. As they loosen up, that weight should increase pretty quickly. Hopefully around 185 in two weeks, then 225 a month after that. Still having some shoulder pain, so tried to keep the overhead at a weight that I can move slowly without irritating the joints. My overhead has always sucked anyway, so I'm happy with 85 to start. Pull-overs were good, felt great with the shoulders and will probably help by hitting the front delts. Since I had to keep some of the weight low, I hit the treadmill for a couple of miles at a 10-minute pace. Ended the day around 2200 calories, which I'll increase as I move past the starting weights.
  17. +1 everything veggiesasquatch said. Your core compound exercises should be squats, deadlifts, bench press, and overhead press, no question. I always think of the secondary exercises as good mornings, pull-ups, rows, dips, front squats, lunges, reverse hypers, incline presses, etc. Still compound movements hitting almost as many as the core exercises. After that you add the isolation movements like curls, triceps extensions, delt raises, etc. Their benefit is minimal unless you're doing some very targeted bodybuilding, so pick ones that make sense to supplement your compound exercises. As to the order, I've always progressed from larger to smaller muscles, with preference given to finesse/form movements. For example, if you're doing overheads and inclines on the same day, start with the overheads. You don't want your arms to give out while you're holding the bar over your skull. You also want to do the most intense exercises with the best form, so you don't want to weaken assistance or stabilizing muscles right away. Some folks say power movements should come before pure strength (e.g. power cleans before deadlifts) so that you don't wear out your explosive strength. I just try to avoid putting power exercises with strength exercises on the same day for the same muscle group.
  18. I consider these staples: Seasoned salt, garlic powder, onion powder, turmeric, chili powder, paprika, curry powder, cinnamon, nutritional yeast, berbere, black pepper, sea salt And recently I've been putting gochujang in everything. Not low-cal like the powdered spices, but a little goes a long way.
  19. As a guy, I'll second this. Yoga is terrific. It'll help flexibility and balance immensely, particularly by getting at so many of the little stabilizers you might not hit with other exercises. You'll also learn form and technique that will help with lifts. Definitely worth doing at least for a few months, even if you're doubtful.
  20. Yeah, I have pretty long arms. I have to buy shirts in tall sizes just for the sleeve-length. It definitely makes it tough to train tris and chest sometimes.
  21. I appreciate it! Always looking for tips and advice. I expect the bench goal is going to be toughest.
  22. Thanks! Having done both, putting on pounds is way more fun than trying to lose them, so you're in a good position.
  23. I finally broke down and figured I'd start one of these journals. I'm telling myself you guys are awesome and can help me bust through plateaus I've hit in the past. Oh, vitals. 32-years-old, 6'2", about 185 to 190 right now, usually around 10% to 12% body fat, but maybe a bit higher at the moment. 1 rep maxes: Bench - 200 Squat - 335 Deadlift - 350 My chest and tris are my weak points for sure. I'd like to get up to 300/400/500 eventually. Starting a brand new routine next week, a combination of speed days and max effort days, pull/push split, 4 sessions per week. The goal is to spread out the heavier stuff and vary the exercises more, which should allow for better recovery. Here's what I have so far: Monday - Rest Tuesday - Max Effort - Push Front Squat 3x8 Overhead Press 3x6-8 Pull-Overs 3x12 Twisting Crunches 3x25 Wednesday - Speed - Pull Deadlift 10x2 @ 60% Bent-Over Rows 8x3 @ 60% Hammer Curls 3x15 Bicycle Crunches 3x25 Thursday - Jog ~3-4mi Friday - Speed - Push Squat 10x2 @ 60% Flat Bench 8x3 @ 60% Dips 3x?? Sit-ups 3x25 Saturday - Max Effort - Pull Good Morning 3x6-8 Pull-Ups 3x8 Dumbbell Curls 3x8 Reverse Crunches 3x25 Sunday - Jog ~3-4mi I think I could use some more volume on the max effort days, but not sure what to add. I'd love suggestions. Thanks!
  24. Eh, you're fine. We all knew what you meant.
  25. Sociologically, yes. Biologically, no. "Gender" has been used for a long time as essentially a synonym for biological sex. It's common usage, and it's included in dictionaries. "Gender" as a cultural construct distinct from "sex" is an equally valid usage, but not the only one. You need to interpret it contextually.
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