Fixing my posture, and getting some balance! [Forum Archive]

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Fixing my posture, and getting some balance!

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Posted by: mike456

My plan:
I am fixing my posture, because it is causing me knee pain, and if I plan on playing sports (probably b-ball) I need to fix it. I am slow as a turtle, but before I work on that I have to fix my posture, and gain some balance. These are some of things I need to do first

1. Fix My posture- Stretch/Strengthen these muscles:
Stretch- hamstrings, erectors, hip flexors.
Strengthen- abs, glutes

2. Gain some balance, to do this I will be training for some core stability:
(bird-dogs/planls/standing on one leg, etc.)

3. Burn some calories, and gain some cadriovascular endurance
(Stationary Bike 15 Min. HIIT Cardio: 3-4 times a week)

4. Lose Fat, Diet (Not to strict, i'll try to post meals)

5. Upper Body Strength Training (Military Press, Machine Pull-ups, Bent-Rows, Bench Press)

So this journal will be over once I can do a good form ATG squat, and I have no more knee pain, than I will start a strength training journal until I build some average numbers (bodyweight bench, 1.5xbodyweight squat), than I will start training for power in my legs (Speed Squats, Plyo's, etc.)

I plan on stretching every day (Circuit 2x20sec for each muscle)
Hamstrings: http://www.exrx.net/Stretches/Hamstrings/Standing.html
Erector: http://www.exrx.net/Stretches/Erecto...ntoverCat.html
Hip Flexors: http://www.exrx.net/Stretches/HipFle...HipFlexor.html (I do it with 2 legs)

Total Body A:
Posture Circuit
Crunches: 3 sets 5sec Isometric Hold at top
Glute Bridges: 3 sets 5sec Isometric Hold at Top
Balance Circuit
Bird-dogs: 2 sets each side (opposite arm/leg)
Planks: 3 sets- 1 Hand with wide leg stance
Lifting Superset 3x5
Machine Pull-ups
Military Press

Total Body B:
Posture Circuit
Sit-ups: 3 sets
Glute Kickback: 3 sets http://www.bodybuilding.com/fun/exer...nMuscle=Glutes
Balance Circuit
Standing on one leg wihile pressing plates overhead: 2 sets each side
Planks: 3 sets- 1 Hand with wide leg stance
Lifting Superset 3x5
Bent-rows
Bench Press

Day 1- TBA + HIIT Cardio
Day 2- HIIT Cardio
Day 3- Off
Day 4- TBB + HIIT Cardio
Day 5- HIIT
Day 6- Off
Day 7- TBA + HIIT Cardio
Day 8- HIIT
Day 9- Off
Day 10- TBB + HIIT Cardio
Day 11- HIIT
Day 12- Off
Repeat

Wish me Luck! Thanks
If I am slacking, dont hold yourself back to say, stop being lazy you fat shit!

Posted by: kenwood

Ummm Goodluck

. what did you do today, workout wise? or was it an off day?

. i know your gonna/did stretching.

Posted by: mike456

Quote:

Originally Posted by kenwood

Ummm Goodluck

. what did you do today, workout wise? or was it an off day?

. i know your gonna/did stretching.

yea I am starting the lifting tomorrow, but yes I stretched in the morning.

Posted by: MyK

stick to your goals!

if you ever get tired and feel like you cant do it, it helps to look back at where you where, and at how much you have gained!

Posted by: CowPimp

A few things:

Why did you switch from the program you were doing before? You did make progress, but you were grossly inconsistent. You didn't give it a fair chance, because a program is only effective if you follow through.

Don't do situps for your abs. Situps require a lot of hip flexor involvement to get the job done. That's basically what the movement is: hip flexion! You could easily make thing worse with this exercise.

Don't just think glute maximus, think glute medius/minimus. These are big hip abductors. If I remember right from your pictures, your femurs are internally rotated. This almost always means an overactive and tight tensor fascia latae, which also generally means an underactive glute medius/minimus. This is further corroborated by your femoral instability during a squat. Try some clamshells and side lying bicycles.

You need to be doing some kind of lower body integrated/compound movement. You aren't going to correct dysfunctional motor patterns if you don't try to do something where you can actually put them to use. Isolation stuff is great for helping to correct imbalances, but it won't integrate these muscles back into proper movements patterns if you don't do something more functional. If you have to start by squatting while holding onto something as you descend, then do it.

See about getting a foam roller. I swear soft tissue work is amazing. I have seen some serious issues seriously assisted by the usage of a foam roller.

Posted by: CowPimp

Oh, and are you sure HIIT cardio is the best thing for you now? Do you even have a general conditioning base? I would start out with some steady state aerobic stuff and move into the interval training once you lay the foundation.

Posted by: mike456

Quote:

Originally Posted by CowPimp

A few things:

Why did you switch from the program you were doing before? You did make progress, but you were grossly inconsistent. You didn't give it a fair chance, because a program is only effective if you follow through.
I was actually pretty consistent with the exercises, but I needed to change the exercise selection, due to progress.
Don't do situps for your abs. Situps require a lot of hip flexor involvement to get the job done. That's basically what the movement is: hip flexion! You could easily make thing worse with this exercise.
Thats, what I was thinking, thanks for pointing that out!
Don't just think glute maximus, think glute medius/minimus. These are big hip abductors. If I remember right from your pictures, your femurs are internally rotated. This almost always means an overactive and tight tensor fascia latae, which also generally means an underactive glute medius/minimus. This is further corroborated by your femoral instability during a squat. Try some clamshells and side lying bicycles.
I just tried the clamshells- WAY TOO EASY! I also tried out lying hip aduction with my knee extended- too easy!
You need to be doing some kind of lower body integrated/compound movement. You aren't going to correct dysfunctional motor patterns if you don't try to do something where you can actually put them to use. Isolation stuff is great for helping to correct imbalances, but it won't integrate these muscles back into proper movements patterns if you don't do something more functional. If you have to start by squatting while holding onto something as you descend, then do it.
yea I do practice squats with out holding onto anything, I actually just made a vid, I will post it, I think you will be proud! lol
See about getting a foam roller. I swear soft tissue work is amazing. I have seen some serious issues seriously assisted by the usage of a foam roller.
ok I try to get one

Thanks alot for the input

Posted by: mike456

Quote:

Originally Posted by CowPimp

Oh, and are you sure HIIT cardio is the best thing for you now? Do you even have a general conditioning base? I would start out with some steady state aerobic stuff and move into the interval training once you lay the foundation.

I think I will be fine with HIIT, I do have very good cardio endurance if it doesn't have to do wih my bodyweight (I am using a stationary bike). The reason I suck at running is because I am like 240lbs right now lol.

Posted by: P-funk

use tubing for resistance on the clam shells. ankle weights can be used for lying hip abduction.

Posted by: CowPimp

If the lying hip abductions with a straight knee are too easy, then you're doing them wrong. The ROM is very small. If you are capable of getting a good ROM, then you're doing them wrong.

Also, side lying bicycles are different. See if you can find them on Google. If not, I will explain.

Posted by: mike456

Quote:

Originally Posted by P-funk

use tubing for resistance on the clam shells. ankle weights can be used for lying hip abduction.

alright, I have to buy those

Posted by: P-funk

i suspect he is doing a lot of the exercises wrong.

I would like to see a video of you doing overhead pressess. I just can't see your form being that good on it, considering how much you complain about your posture. I want to see what it looks like when you press 95lbs overhead.

Posted by: mike456

Quote:

Originally Posted by CowPimp

If the lying hip abductions with a straight knee are too easy, then you're doing them wrong. The ROM is very small. If you are capable of getting a good ROM, then you're doing them wrong.

Also, side lying bicycles are different. See if you can find them on Google. If not, I will explain.

yea I remember you explaining the form to me, alright I will try to get a vid of them soon, I am uploading a squat video right now, I really think you and funk are gonna be proud lol

Posted by: mike456

Quote:

Originally Posted by P-funk

i suspect he is doing a lot of the exercises wrong.

I would like to see a video of you doing overhead pressess. I just can't see your form being that good on it, considering how much you complain about your posture. I want to see what it looks like when you press 95lbs overhead.

I promise my form is good on these! I will take a vid right now. My clean sucks though, please don't judge it lol, my max clean is probably like 100.

Posted by: P-funk

how did it go with the athletic trainer?

you really need someone to give you instruction on these exercises and teach you how to perform them properly as well as manipulate them to fit your specific needs at this time.

Posted by: P-funk

Quote:

Originally Posted by mike456

I promise my form is good on these! I will take a vid right now. My clean sucks though, please don't judge it lol, my max clean is probably like 100.

Don't do cleans! that is the last thing you need to be doing!

Posted by: mike456

Quote:

Originally Posted by P-funk

how did it go with the athletic trainer?

you really need someone to give you instruction on these exercises and teach you how to perform them properly as well as manipulate them to fit your specific needs at this time.

I was out of school since then, I was having an alergic reaction to something, but I didn't know what it was (hot ears, rashes) but I found out it was peanut butter! no more peanut butter, I am fine now though. It is weird though because I used to always eat peanut butter

Posted by: mike456

Quote:

Originally Posted by P-funk

Don't do cleans! that is the last thing you need to be doing!

I only do it so that I can do military presses (I don't have a rack), I wouldnt do them if I didnt have to.

Posted by: mike456

alright while you guys check out this squat video, Ill make the military press video. http://youtube.com/watch?v=_KDuenzVzzg

Posted by: P-funk

oh, gotcha.

Posted by: mike456

I really impressed myself with the squats, I was just practicing them yesterday, and I got nowere near that, maybe the clamshells, and lying hip abduction activated some muscles I need to squat

Posted by: mike456

New PR on military- 95x5 just because I was on camera, lol I only got 4 in this vid though because the 95x5 only showed my head down, I did the 95x4 like 1-2 min after the 95x5

http://www.youtube.com/watch?v=wtP1fPlNpXQ

did you guys see the squat vid yet?

Posted by: P-funk

RE: squats

1) why are you going down to that depth? You don't have the abillity to. Your lower back rounds out like crazy. Your entire upper body leans forward and is unable to maintain a good angle (which should be about paralell with your shank).

2) your right heel is coming off the floor. You are super tight.

3) you need to work within' your functional ROM, which is a lot less ROM then what you did just there, and work on flexibility and improving that ROM as Flexibility improves. Try box squatting down to a chain or a bench and work on sitting back and maintaining trunk angle.

RE: millitary press

1) hard to tell from the angle of the video....it looks like you are leaning back. Don't do that, it places pressure on the lower back to much.

2) you need to push your chest through as the bar moves past your eyes so that you can (a) keep yourself from leaning back, (b) get the bar over your center of gravity and more stable and (c) effectively complete the ROM and not turn it into a standing incline press.

3) try working with DBs first to get the pressing movement evened out. Pressing with a BB is a lot harder, technique wise, then pressing with DBs.

Posted by: P-funk

you do look skinnier in the video though. Have you managed to drop weight?

Posted by: mike456

Quote:

Originally Posted by P-funk

you do look skinnier in the video though. Have you managed to drop weight?

no lol I am up to 245

, I seriously don't know how, I must have got taller or something, thats crazy, just the other month I was 225

Posted by: mike456

Quote:

Originally Posted by P-funk

RE: squats

1) why are you going down to that depth? You don't have the abillity to. Your lower back rounds out like crazy. Your entire upper body leans forward and is unable to maintain a good angle (which should be about paralell with your shank).
I am telling you, no matter what depth I go down I lean forward, I really need to strengthen my glutes, maybe my body does it just for balance?2) your right heel is coming off the floor. You are super tight.
whats a shank? lol
3) you need to work within' your functional ROM, which is a lot less ROM then what you did just there, and work on flexibility and improving that ROM as Flexibility improves. Try box squatting down to a chain or a bench and work on sitting back and maintaining trunk angle.
ok I'll do that. When I am seated on a low chair, I try to stand up without using my hands, but to do so, I have to lean forward
RE: millitary press

1) hard to tell from the angle of the video....it looks like you are leaning back. Don't do that, it places pressure on the lower back to much.
alright I will try to fix that
2) you need to push your chest through as the bar moves past your eyes so that you can (a) keep yourself from leaning back, (b) get the bar over your center of gravity and more stable and (c) effectively complete the ROM and not turn it into a standing incline press.

3) try working with DBs first to get the pressing movement evened out. Pressing with a BB is a lot harder, technique wise, then pressing with DBs.

thanks alot for the critiques

Posted by: mike456

Quote:

Originally Posted by mike456

no lol I am up to 245

, I seriously don't know how, I must have got taller or something, thats crazy, just the other month I was 225

maybe my scale is fucked up, it was a cheap ass scale, I will try to get weighed on a different scale.

Posted by: P-funk

mike, that is a problem if you are using your hands to get up from a chair. you are not helping yourself if you are doing that.

can you please take a video of yourself squatting down (slowly!) to a chain, touch and go, don't rest on the chair, stand right back up (again slowly!) and go slow and try and control for posture. Let me see what it looks like.

Posted by: mike456

Quote:

Originally Posted by P-funk

mike, that is a problem if you are using your hands to get up from a chair. you are not helping yourself if you are doing that.

can you please take a video of yourself squatting down (slowly!) to a chain, touch and go, don't rest on the chair, stand right back up (again slowly!) and go slow and try and control for posture. Let me see what it looks like.

I always have to use my hands to get up

, ok I'll do it right now

Posted by: P-funk

sorry, I meant chaiR (typed to fast)

Posted by: P-funk

put your hands on your shoulders and point them forward towards the wall infront of you.

Posted by: mike456

funk- side or front view?

Posted by: mike456

?

Posted by: mike456

P-funk: I tried over and over to do them but I can't, what does this mean?

Posted by: P-funk

one side view one front view.

It means you are incredibly weak.

Posted by: mike456

Quote:

Originally Posted by P-funk

one side view one front view.

It means you are incredibly weak.

lol, wich muscles? leg muscles or core stability?

isn't it weird though since in the squat vid, I was getting lower than a chair seat, and I paused at the bottom for a while?

My legs are probably very weak, when I first started benching my max was like 60lbs, and I never trained my legs, so... yea

Posted by: P-funk

Quote:

Originally Posted by mike456

1) your core, your hip extensors, hip flexors, everything!

2) it is not weird at all that you can get lower without the chair. Look at how sloppy the squat is when you go that low.

The thing that you need to remeber is:

Getting there is not as important as how you get there.

basically, squatting down to that depth is not important if you are getting there is a biomechanically 'unsound' way.

Posted by: mike456

Ok I got a side view (uploading it right now) the first 2 reps were practice, then the third rep I finally did it

Posted by: P-funk

okay.

I think you really need someone to be there.

the hardest part for me is watching these videos and knowing that if I were there I could coach and instruct and make you do what you are trying to do....But, I am not, so my hands are tied.

Posted by: mike456

first 2 were bad, last one I think I got it http://youtube.com/watch?v=J15ylmAZf...e=user&search=

Posted by: P-funk

you should try and put something on the chair and squat down to that.

you might actually want to try placing some 10lb plates under your heels when you squat.

Posted by: mike456

Quote:

Originally Posted by P-funk

you should try and put something on the chair and squat down to that.

you might actually want to try placing some 10lb plates under your heels when you squat.

the last rep is good right? I just needed some practice, I can do it easily now...

Posted by: P-funk

you are still leaning over big time though!

try to put some plates under your heels.

Posted by: mike456

Quote:

Originally Posted by P-funk

you are still leaning over big time though!

try to put some plates under your heels.

with 10lb plates-
http://youtube.com/watch?v=F1Y9ZYX3dnI

what do you think needs stretching?

sorry youtube was being slow

Posted by: P-funk

that looks better than the other one.

everything needs stretching! You are all kinds of tight. I mean, you squat down and your torso is nearly parallel with the floor! There is something wrong there.

Your calves appear to be really tight, hip flexors as well.

Keep practicing with the plates. Also, notice when the plates are under your feet, if you watch your squat there, when you hit the chair your torso angle brakes parallel with your shank. At about 60 degrees of hip flexion you appear to be okay. Work on that as your functional ROM for now, as you improve your flexibility to get down deeper.

Posted by: mike456

whats a shank?

do you think I still need to work on core stability

thanks alot, I would be screwed if you never helped me out lol

Posted by: P-funk

yes I think you need to work on core stability.

shank is your shins.

look at how is trunk and shisn remain parallel to each other:

Posted by: mike456

no training today, sore as hell from yesterday,. and I played football and backetball for about 4 hours, lol.

Posted by: kenwood

cool..btw the link ir ur sig doesnt work

Posted by: mike456

Quote:

Originally Posted by kenwood

cool..btw the link ir ur sig doesnt work

thanks for telling me, its fixed.

Posted by: kenwood

ur not elite. how can u put link in ur sig?

Posted by: mike456

Quote:

Originally Posted by kenwood

ur not elite. how can u put link in ur sig?

I hacked the system biatch!

jk rob changed it, go read the thread

Posted by: mike456

my shoulder/tricep area hurts when I internally rotate my shoulder, I think it was from throwing the football around yesterday, also my ankles, and knees in alot of discomfort.... NO MORE SPORTS!

Posted by: mike456

Quote:

Originally Posted by CowPimp

I could not find the side lying bicycles, do you have a link? I think the lying abductions clamshells must of activated my glutes, because I got alot deeper on the squats, and felt more stable (even though my form was bad)

Posted by: mike456

Quote:

Originally Posted by CowPimp

See about getting a foam roller. I swear soft tissue work is amazing. I have seen some serious issues seriously assisted by the usage of a foam roller.

If I get a foam roller, what muscles what I use it on, I wouldn't know what to do, or do you foam roll the whole body?

Posted by: CowPimp

Quote:

Originally Posted by mike456

The bicycles begin like a side lying abduction. Instead of abduction your leg, you want to flex your hip and knee to 90 degrees and the bring it back. Do this slowly and under control, and try to prevent your thigh from rotating down or up. Imagine a glass of water resting on your leg that you don't want to spill. Notice how it kind of looks like you're pedaling a bicycle.

Posted by: CowPimp

Quote:

Originally Posted by mike456

If I get a foam roller, what muscles what I use it on, I wouldn't know what to do, or do you foam roll the whole body?

You could do your whole body pretty much, particularly the lower body. Check out the sticky where P links up an article on it. I believe the stretching sticky has it within.

Posted by: TJ Cline

I don't see any workouts here ???? Is this the Online journal section??

Posted by: mike456

Quote:

Originally Posted by ForemanRules

I don't see any workouts here ???? Is this the Online journal section??

lol just started it 3 days ago and haven't worked out since

Posted by: CowPimp

Quote:

Originally Posted by mike456

lol just started it 3 days ago and haven't worked out since

You're going to have a hard time achieving your goals like that. Mike, you should spend less time posting and more time getting shit together.

Posted by: mike456

Quote:

Originally Posted by CowPimp

You're going to have a hard time achieving your goals like that. Mike, you should spend less time posting and more time getting shit together.

ok its just the last couple of days I been playing sports like an idiot, and my whole body is just aching, I will start soon

Posted by: mike456

meal 1: fat free milk- 1 cup
meal 2: 1 cup fat free milk, tuna w/ onions, lettuce on 12 grain bread, and alittle salad

those are the healthiest possible meals I can eat in school

Posted by: mike456

workout:
2x12 crunches with 8 sec hold
2x12 lateral leg raises ss with 2x15 of clamshells- with the leg raises I see what you were taling about with the laterals, the rom was alot shorter (they burned like a mofo, the weird thing is I felt a burn in the calf of my opposite leg??)
1 arm plank- 15 sec each side (feet are about a 18inch spread apart)
Bird-Dogs- 3 reps each side, 5 sec hold (1 set)
Pull-ups at 20secRI, 1x6 (overhand) 1x2 (neutral) 1x3 (underhand)
Military Press 95x2, 95x2 (tried to implement p-funks tips)
Push-ups 3 good reps one shitty one (just did them too see how many I can get)
this workout felt real short, probably because I was supersetting everything, I will add some more stuff next time.

oh and since acouple a weeks ago, everytime I try to extend my knee it starts hurting like a motherfucker, and If i try to extend it anymore it feels like somethings gonna break, but it just cracks, and then it is ok after I extend it fully, it happens everytime I stand up from a chair, or just stand up after a floor exercise, anyone know what it is? even if I am just seated and I try to extend my knee it does the same thing...

Posted by: mike456

oh and no hiit/bike cardio today, gonna play football as cardio.

Posted by: mike456

I only stretched hip flexors, and calves before and after workout, didn't know what else to stretch...

Posted by: fUnc17

stretch whatever is tight!!

glutes, hip flexors, low back, hamstrings, quads, and calves

how many times/day do you stretch? my phys therapist has me stretching 3x a day for 3sets of 20 sec holds on each leg.

I feel the calf stretches making the most difference, when i'm done doing all the stretches i have a much more upright stance and my posture is dramatically improved. i also feel alot better especially in my lower back

the goal is to be able to lie on either side of your body and align your shoulders, hips and knees in a straight line

also, try to warm up before you stretch do a few sets of jumping jacks. at the phys therapists, we heat my glutes/lower back for about 25minutes and it makes a huge difference when stretching

more importantly, you need to stretch more often, much more often. less time sitting on your ass and more time stretching and doing ****. sitting only makes you tigther

Posted by: mike456

Quote:

Originally Posted by fUnc17

stretch whatever is tight!!

glutes, hip flexors, low back, hamstrings, quads, and calves
how am I suppose to be sure those other muscles are tight? what if I stretch one of them, and it ****s me even worse, lol, there is probably other muscles that are tight, but those were the only ones that funk can tell were tight from the vids.
how many times/day do you stretch? my phys therapist has me stretching 3x a day for 3sets of 20 sec holds on each leg.
yikes, I only stretch once a day, for 2x20sec, I will start stretching more, when you stretch your lower back, do you feel the stretch?, lol- I can never get a good stretch for it...
I feel the calf stretches making the most difference, when i'm done doing all the stretches i have a much more upright stance and my posture is dramatically improved. i also feel alot better especially in my lower back

the goal is to be able to lie on either side of your body and align your shoulders, hips and knees in a straight line

also, try to warm up before you stretch do a few sets of jumping jacks. at the phys therapists, we heat my glutes/lower back for about 25minutes and it makes a huge difference when stretching
I do a dynamic warm-up
more importantly, you need to stretch more often, much more often. less time sitting on your ass and more time stretching and doing ****. sitting
only makes you tigther
yea it sucks that I am in school, and sitting for half the day, i come home, and I usually go play some sports for 2 hours, than I sit on the computer for an hour or 2 lol

thanks for the advice

Posted by: fUnc17

here are some really helpful yoga stretches as well

http://www.mamashealth.com/exercise/exstretch.asp

Posted by: Mista

Quote:

Originally Posted by CowPimp

You're going to have a hard time achieving your goals like that. Mike, you should spend less time posting and more time getting shit together.

Just do it Mike. Doesn't matter how much you talk about it, that wont get you shit. No excuses.

Posted by: mike456

Stretch
Calf Stretch 2x20sec
Hip Flexor Stretch 2x20 sec (my hip flexor flexibility is definitly improving)

Lateral Leg raises
left leg- 14(first couple of reps were bad form) ss with 25 clam shells
right leg- 11 ss with 20 clam shells

Crunches
12 with 6 sec hold x 2

Glute Bridge
6 with 6 sec hold x 2

One arm plank (Legs spread about 18 inches)
right arm- 20 sec PR
left arm- 20 sec PR

Standing on one leg while bent-over doing rear lateral raises with 5lb plates (just to make it harder to balance)
10 reps, 8 reps

Push-ups ss with BB Bent-over rows
4 ss 95x5, 3 ss 95x4, 2 ss 95x4

15 Body weight squats (functional rom)

Stretch
Calf stretch 1x20sec, Hamstring/lowerback/calf stretch- 1x20 sec, Hip Flexor Stretch 1x20sec

wow my knees never hurt more than yesterday during school, it hurts from the back and front know, when it used to only be the front, it is a different kind of pain, I thing it is just because I been putting to much impact on them lately from running (while playing sports), No more running (except gym because I am forced to) until I fix myself up.

ps- I will be getting the foam roller soon.

Posted by: mike456

I did some benching today just for my ego and did 125x6, I had a couple more reps in me but I didn't want to push it, well because it is supposed to be my day off lol, I did this with really strict form, on my next training day, I am gonna see how much I can get, I will do it one rep short of failure, I think I can get 8-9. hopefully 9, hehe. I know my bench fucking sucks for my weight, and I know I shouldn't care right now, but I just want to see were I am at, because I haven't benched in a really long time, it looks like it is going up anyway, probably because of the push-ups and military presses, if my military press goes up, my bench should go up too...

Posted by: P-funk

Quote:

if my military press goes up, my bench should go up too...

not necessarily.

Posted by: mike456

hey p-funk my inner knee aswell as the back of my knee hursts now, is this of tight muscles or just mpact from heavyweight+running?

Posted by: P-funk

Quote:

Originally Posted by mike456

hey p-funk my inner knee aswell as the back of my knee hursts now, is this of tight muscles or just mpact from heavyweight+running?

a) problem from in efficient running.

b) I just can't answer these questions. I am not there to see you run, to see you squat, to test you for muscle imbalances. I am just making guesses. I have no clue.

You really need to seek someone out.

Posted by: mike456

alright I am fucking digusted with the fat on my body/the knee pain/ and the shitty athleticism, it is time to do some serious fucking cutting, and drop some serious fucking weight, my goal is 190-200 my december 20th, end of story, I am 240 fucking pounds right now. I just have to get out of the house, because than I am acually moving around, and I am not sitting on my ass eating. My weight fluctuates like a mofo.
This is how it was:
finished 8th grade going to 9th grade I was at 230, started exercising and dieting, got down to 209, and yes I still remember the fucking food that made me stop the diet, it was some nasty fucking jelly filled cookie! Then I climbed up to about 240 by the end of 9th grade than in the summer dropped down to 225, now I am back at 240! I have enough of this shit, I am getting down to 190! I am gonna print out a picture of that 1300lb mofo and put it on my fridge, see if that helps alittle.

just as you guys called me out on my training slacking (it really helped), do the same thing with my diet, I am a weak minded pussy, and unless someone confronts me on it, I don't do anything to fix it!

end of rant.

Thankyou

Posted by: mike456

I actually put up the pic, lol I wonder what the first person to see that is going to say/do they will probably barf.

Posted by: CowPimp

You can do it mike. Every time your subconcious wants to give you some bullshit reason to eat garbage or be lazy, remind yourself that any reason not to clean up your act is only an excuse. You don't get results by making excuses.

Also, I wouldn't make your weightloss quite so aggressive. You could probably get away with something like 2-3 pounds a week max without losing any serious muscle. Try for more like 220-225 by December 20th. You don't want to go on some insane crash diet and then rebound back bigger than you were orginally because of a trashed metabolism.

Posted by: mike456

it is 3:15 and I am still on my diet! lol

meal 1: 1 cup fat free milk
meal 2: 1 cup fat free milk, tuna w lettuce and onions on 12 grain bread, little salad, and an apple

Posted by: mike456

made it to my 3rd meal! the fat guy on the fridge really helped, hehe.

meal 3: tuna with 1 teaspoon oliveoil drizzled on top, and alittle mustard, tuna was seasoned with pepper. I am going to record my water intake to, I had my fist cup right now, I gotta start drinking more water.

Posted by: mike456

this is gonna be a real test for me, with all the halloween candy around.

maybe I should start the day after halloween? or have cheat day

Posted by: mike456

small snak- half a green apple

after all the food I ate, I still lost a pound since the 240lb weigh in (I haven't went numbero dos.

Posted by: mike456

to tired today to workout, I will workout tomorrow, probably because of the diet?

yesterday I did practice squats, bench press, push-ups, pull-ups, and rows

Posted by: mike456

alright, I am dropping this program, and I am trying something new, my knees are getting worse every day. For the past couple of days I been doing balance training, and weight lifting, no crunches, glute bridges, stretching etc. because I believe I am fucking my self worse. My body is like an S, I am a little hunched over, and I have the anterior tilt, so I figure I probably have tight trunk flexors, weak/long trunk extensors and tight hip extensors, and weak/long hip flexors yes the exact opposite of what I thought before (please let me know if I am going crazy)
new program:

total body push:
trunk extensions 3xdepends how much I can get @<20sec RI
1min RI
Flat Bench 5x5
Military Press 5x5
DB Fly 3x12
DB Tri Extension 3x12
Balance work (One leg BW RDLS, Planks, etc.) Circuit

Total Body Pull
Hip Flexions (Lie on floor and bring legs up) 3xdepends... <20sec RI
1 min RI
DB Rows 5x5
Pull-ups 5x5
DB rear laterals 3x12
Curls 3x12
Balance work (One leg BW RDLS, Planks, etc.) Circuit

Foam roll (when I get roller) every day- stretch trunk flexors, hip extensors, calves

we train movements, so why not stretch movements?

and one question is it possible to have tight trunk flexors, but long hip flexors?

Posted by: fUnc17

you need to get off the computer and go play sports. the reason why your so fucked up is because your hunched over in a chair all day long. Sitting is terrible for you, especially if you already have poor posture and poor postural habits

you also have way way way too much pushing in that routine. your posture is already out of alignment, you should be limiting the pushing and have much more pulling if your going to correct the S shape. In fact, i'd drop all the pushing until you get yourself back to square one

Posted by: P-funk

dude, you need to find a specialist to go to. You are doing all this hypothesizing, trying different routines, changing the routine to frequently, not being consistent, etc.....You need someone to be there to (a) figure out what needs the most amount of work, (b) be there to push you and teach you proper mechanics, and (c) someone to be accountable to, so that you can't slack off.

Fly out to AZ for a month.

Posted by: mike456

Quote:

Originally Posted by fUnc17

you need to get off the computer and go play sports. the reason why your so fucked up is because your hunched over in a chair all day long. Sitting is terrible for you, especially if you already have poor posture and poor postural habits

you also have way way way too much pushing in that routine. your posture is already out of alignment, you should be limiting the pushing and have much more pulling if your going to correct the S shape. In fact, i'd drop all the pushing until you get yourself back to square one

trust me I would love to play sports if my knee was not so fucked up, before my knee was like this, I would play basketball for about 3 hours a day, almost everyday. I been playing sports lately, but it makes my knees so bad after I can't even walk.

why should I put more pulling than pushing into my routine? My shoulders don't hunch over, it is my trunk that is...

Posted by: mike456

Quote:

Originally Posted by P-funk

dude, you need to find a specialist to go to. You are doing all this hypothesizing, trying different routines, changing the routine to frequently, not being consistent, etc.....You need someone to be there to (a) figure out what needs the most amount of work, (b) be there to push you and teach you proper mechanics, and (c) someone to be accountable to, so that you can't slack off.

Fly out to AZ for a month.

I wish I could, I wish I could

Posted by: Gordo

Quote:

meal 1: 1 cup fat free milk

That's not a meal....

However, stick with your game plan.... you can do it, it's just a matter of will

Posted by: mike456

yesterdays workout:
total body push

Flat Bench 90sec RI
130x3
130x3
130x3
130x3

Military Press
95x1

DB Tricep Extension
28x8

DB Flyes
28'sx7

Hip Flexions
3 sets

Stretched Hip Extensors

I decided I will only be working on my hip posture for now, and than later I will do my trunk. Yesterdays workout I was just seeing what weight I would be using.

Posted by: mike456

Dynamic Warmup

BB Rows @ 60sec RI
100 x 4 PR I guess
100 x 3
100 x 4
100 x 3

Medium Overhand Grip Machine Pull-ups @ 60sec RI
Level 7 x 5 PR
Level 7 x 5
Level 7 x 4
Level 7 x 4

DB Alternating Curls@ 30sec RI
28 x 6 (each arm) oops, need to lower the weight
23 x 12 PR
23 x 8

Reverse Fly- Cable (was suppose to use DB, but didn'tfeel like changing weights)
Level 2 x 8
Level 1 x 6
cables sucked, use DB next time

Hip Flexions
3 sets

Hip extensors stretch

the exercises that have levels (pull-ups) I am using a total gym to do, so if I increase reps/intensity, it could be due to loss of weight (the machine uses your bw as resistance)

weigh in- 240 (full stomach

)

Great workout, I might start rating my workouts like squaggleboggin (were have you been?!)

Posted by: Malley

Great job on the PR's!!! Thats fantastic!

Posted by: mike456

Quote:

Originally Posted by Double D

Great job on the PR's!!! Thats fantastic!

lol, you are joking right? those numbers are pitiful

Posted by: Malley

Those may not be the best numbers, but hey they are PR's for you and thats all you can do, make PR's for yourself. As you know you wont be benching 350lbs tommorow! Gotta work your way up to it!!!

Posted by: mike456

Quote:

Originally Posted by Double D

Those may not be the best numbers, but hey they are PR's for you and thats all you can do, make PR's for yourself. As you know you wont be benching 350lbs tommorow! Gotta work your way up to it!!!

thanks, with all those exclamation points you used, I thought you might have been joking, lol thanks

Posted by: Malley

Nope not joking at all. I would never poke fun at someone who is trying. I mean hell there are many people in this world who dont do anything. Always give respect to anyone who is trying.

Posted by: mike456

just want to record all of these things:
1. My feet point outwards.
2. I have knee pain.
3. I have a very small rom on RDLs, something is tight (probably hams- thats where I feel the stretch)
4. I think my knees buckle inwards (pic at bottom)
5. I can't do a squat (will post link to vid)
6. My butt and gut stick out. (anterior tilt)
7. I don't have the balance to rida a bicycle while standing, lol (bad balance)

squat- http://youtube.com/watch?v=_KDuenzVzzg

Posted by: fUnc17

can't tell much from that picture. if you want to self diagnose (since you cant go to a PT) you need to take pictures from head to toe facing the camera, back to camera, and both sides. make sure your feet are included in the pic

Posted by: mike456

Dynamic Warmup
BB Bench Press
130x4
130x6 PR BITCHES! lol real proud of this
130x4

Stretched calves, hip flexprs, RDL stretch (my rom on RDL sucks, I am working on that)
Glute Bridge
1x15sec
1x15sec
1x10sec

Rolled feet witha tennis ball, the ball almost popped lol

I am going to stay away from the pressing for now as FUNC mentioned, and concentrate on pulling (I will still do occasional push-ups and tricep extensions, so I dont lose too much of my bench strength)

tight muscles: calves, pecs (I think my shoulders are rounded, so that is why I am dropping the presses), hamstrings are definitly tight, and lower back.

Posted by: mike456

glutes are sore as hell (yesterday and today) probably from the rdls I did, I think this is the first time they were ever sore, the glute bridges never got the glutes sore, they only got my hamstrings sore....

wow I just got my foam roller delivered as I was typing this message

These things are huge, I pictured them to be smaller, I also got a band. I am gonna roll right now

Posted by: ReproMan

You're getting stonger and more flexible all around. I remember your first squat videos you couldn't even keep your balance. Keep up the good work and congrats on the bench PR.

Posted by: CowPimp

Keep it up mike. Tough it out on that foam roller too. It hurts like a bitch at first, but things get better after a few sessions.

Posted by: mike456

Quote:

Originally Posted by CowPimp

Keep it up mike. Tough it out on that foam roller too. It hurts like a bitch at first, but things get better after a few sessions.

I was on that thing for like 3 hours yesterday, its fucking intense- the place were it hurt the most was the calves while my ankle was dorsiflexed, but I like this pain, it is a good pain, hehe, I also did side steps with the band I got, but the band is too weak for them, I did clamshells with them, and they were great. Oh and on the bench yesterday I got 140x3

I tried rolling my hip flexors but I didnt feel anything, the only thing that happened was my balls got smashed lol... but I love this thing, do you guys use it everyday? pre/post workout?

PS- I felt alot better after using it, I kind of had like a sore feeling for about 10 minutes than it went away, and my knees felt pretty good

Posted by: mike456

Quote:

Originally Posted by FatCatMC

You're getting stonger and more flexible all around. I remember your first squat videos you couldn't even keep your balance. Keep up the good work and congrats on the bench PR.

Thanks, I am hoping by 2 years I can bench 300lbs (I know it is too much) but that is the record in my school, and I want to beat those fuckers, lol

Posted by: P-funk

doin' good man.

the foam roller is great!

have you checked out the stickies on different ways to use it? Keep at it.

I am not surprised that your calves are real tender. They are very tight, this is why your heels come up when you squat.

Which band did you get?

Posted by: mike456

Quote:

Originally Posted by P-funk

doin' good man.

the foam roller is great!

have you checked out the stickies on different ways to use it? Keep at it.

I am not surprised that your calves are real tender. They are very tight, this is why your heels come up when you squat.

Which band did you get?

I got a mini medium, the green one

and I got the roller you advised me to get, and the small white one, just because it was 7 bucks, lol

I read an article on t-nation "feel better for 10 bucks" I will check out the one in the stickies, thanks

Posted by: mike456

the medium band http://performbetter.com/detail.aspx...893_A_rnd_E_35

Posted by: mike456

any suggestions on what I can do with them, other than side steps, clamshells, and lateral leg raises?

Posted by: P-funk

oh, I thought you got the bigger band, like the jump stretch band.

You can take the mini band and place it just above your knees and work on your squats and drive you knees into the band and preventing them from caving in. You can use the same set up for glute bridges and then as you get better, you can do single leg glute bridges and have the other leg extended straight out and pushing into the band (abducting the hip against resistance).

Posted by: AKIRA

Quote:

Originally Posted by mike456

glutes are sore as hell (yesterday and today) probably from the rdls I did, I think this is the first time they were ever sore, the glute bridges never got the glutes sore, they only got my hamstrings sore....

Bridges work the hamstrings in a big way. Ive been doing them in rehab in all sorts of ways. When I am done, my hamstrings are on fire. I cant WAIT to do something else to get my mind off of them.

Cool thing about bridging and other core work, is that it doesnt take too long to progress to other unstable, yet controlled movments. When you look back, you can clearly remember when extending a leg or even holding a bridge for a longer period of time was hell.

Posted by: P-funk

you shouldn't feelthe bridges in your hamstrings as much. if you do that means they are taking over for the glutes (synergistic dominance), which is not good.

Try doing your glute bridges, holding for time (say 30sec per set). Before each set, statically stretch your hamstrings and hip flexors to decrease neutral drive and then go do the set. Focus on squeezing your ass as hard as you can for the entire 30sec.

Posted by: mike456

Stretched Hip Flexors

Glute Bridge x 15 seconds

RDLS@ 1min RI
140lbs
4x4

Seated Cable Rows 30sec RI
Level 7 One band
3x8

Pull-ups 30sec RI
Level 7
3x5

DB Alternating Curls 30sec RI
23x12
23x8
23x5

Stretched Calves

One triset of standing on one leg- bird-dog- plank

Chair Squats
1x3- wasn't slow enough on way down
1x4- good form
1x5- ok form

my knees have been feeling better, but are still messed up

I played basketball yesterday, and played alittle today morning, I jumped as high as I ever did , just the other week I could not grab rim on 9.5 feet, but yesterday I grabbed it easily

Also did not feel any pain when I was running or after we finished playing.

the foam rolling is really helping, i rolled yesterday, and I am going to roll again in about an hour.

Posted by: P-funk

it sounds like proper training is paying off with your knees.

I know you will think this is strange or you might feel weird doing it, but, even when you go to play ball with your friends, be sure to do a proper dynamic warm up. Your knees with thank you. Honestly, over this summer I was just getting over some patellar tendonitis and I went and shot hoops with Dale. After about 2 jumps in the air, my tendonitis flared right up and was there for about 5 weeks. It sucked.

Posted by: mike456

Quote:

Originally Posted by P-funk

it sounds like proper training is paying off with your knees.

I know you will think this is strange or you might feel weird doing it, but, even when you go to play ball with your friends, be sure to do a proper dynamic warm up. Your knees with thank you. Honestly, over this summer I was just getting over some patellar tendonitis and I went and shot hoops with Dale. After about 2 jumps in the air, my tendonitis flared right up and was there for about 5 weeks. It sucked.

when my knee pain first came, and when I first posted about it, it was definitly tendonitis, but that stopped happening, and a different pain comes now, I can just be standing up from a chair and then all of a sudden...

Posted by: mike456

hey p-funk you think I should do the t-nation neanderthal no more program? or just stick with what I am doing?

Posted by: P-funk

I don't know.

Do you have the same movement impairments as the guy in the case study?

Posted by: fUnc17

http://www.findarticles.com/p/articl...2/ai_n16101406

http://www.t-nation.com/readTopic.do...geNo=-1#bottom

Posted by: mike456

Workout 1-
Stretch- Hip Flexor Calves, Lower Back- 2x20sec
Dynamic Warm-up (misc. stuff just to get loose and warm)
Resistance-
Glute Bridges- 2 reps with isometric hold (squeeze glutes)
RDL’s 4x5@120sec RI
Clamshells with band 3x- @no rest (switch legs)
A1. BB Bent-over row 3x5
A2. CG Bench Press 3x5@120sec RI
Machine Pull-ups 3x5@45sec RI
Stability- Misc. (plank, bird-dog, standing on one leg, etc.)
Stretch- Hip Flexor Calves, Lower Back- 2x20sec
Foam Roll- Calves, Thighs, Lower Back

Workout 2-
Stretch- Hip Flexor Calves, Lower Back- 2x20sec
Dynamic Warm-up (misc. stuff just to get loose and warm)
Resistance-
Chair Squats 3x<5 @30sec RI (when strong enough use DB)
Pull-down Abs 3x10-12@30sec RI with Isometric hold
Machine Reverse Calf Raises 3x10-12@30sec RI with Isometric hold
A1. Seated Cable Rows 3x5 with Isometric hold
A2. Triceps Push-down 3x8-10@45sec RI
Cable External Rotations 3x10-12@30sec RI
Stability- Misc. (plank, bird-dog, standing on one leg, etc.)
Stretch- Hip Flexor Calves, Lower Back- 2x20sec
Foam Roll- Calves, Thighs, Lower Back

Posted by: mike456

workout from 2 days ago, never got to post it

stretched calves, hip flexors, pecs

clamshellls with band- no rest (switch legs)
left- 8, 8, 7
right- 8,8,6
lateral leg raises- no rest
left leg- 8 right leg- 8, I feel these in my TFL and not in my glutes, so I am dropping them, but clamshells were great.

box squat (low bench)@45sec RI with 20lb DB, form felt great
1x4, 1x3, 1x4

Explosive CG Bench SS with BB Bent-over rows (no rest at all)
CG Bench- 95x8, 95x8, 95x8(last set wasnt so explosive lol)
BB rows- 95x5, 95x4, 95x3
that was too fucking intense, I wont be supersetting those anymore with no rest.

Posted by: mike456

Quote:

Originally Posted by fUnc17

http://www.findarticles.com/p/articl...2/ai_n16101406

I passed the first test, and failed the second test, I do not think I have an internally rotated humeri/rounded shoulders.

I think I have an anterior pelvic tilt, wich is causing my femur to internally rotate, causing my knees to buckle in and my feet to pronate.

I just have to strengthen my glutes and abs, and stretch my hip flexors and lower back.

Posted by: mike456

Quote:

Originally Posted by P-funk

I don't know.

Do you have the same movement impairments as the guy in the case study?

forget it, I will just go with the program I am on right now, my knees seem to be getting better.

Posted by: P-funk

Quote:

Originally Posted by mike456

forget it, I will just go with the program I am on right now, my knees seem to be getting better.

Posted by: CowPimp

Quote:

Originally Posted by mike456

forget it, I will just go with the program I am on right now, my knees seem to be getting better.

I haven't stopped in here for a while, but that's great Mike! Glad to hear it.

Also, I've noticed a similar kind of thing with the straight leg abductions with clients. A lot of them have trouble keeping in proper alignment for this movement, so clamshells, tube/band sidesteps, deadlift walks, and others take the place of that movement now.

Posted by: mike456

Quote:

Originally Posted by CowPimp

deadlift walks?

Posted by: CowPimp

Quote:

Originally Posted by mike456

deadlift walks?

It's like a 1-leg RDL without weight and your hands out in a "T" position.

Posted by: mike456

box squat progress, less than one month between vids! plus the nev vid the "box" is lower

new- http://youtube.com/watch?v=SmwkAQZ8h7Q

old- http://www.youtube.com/watch?v=J15ylmAZf2o

Posted by: CowPimp

Quote:

Originally Posted by mike456

box squat progress, less than one month between vids! plus the nev vid the "box" is lower

new- http://youtube.com/watch?v=SmwkAQZ8h7Q

old- http://www.youtube.com/watch?v=J15ylmAZf2o

That's great Mike! Looks to me like not only do you have more control, but your hip flexors have loosened up a lot. That is excellent progress.

Posted by: mike456

I am going to be lifting 3 times a week (Sunday, Tuesday, and Thursday) and I will be doing conditioning with a friend for about 1-2 hours on MWF (basically joggin, lunging step-ups on steps, jumping jacks, stationary bike, b-ball, etc.) I want to be on the b-ball team next year

I am thinkinf of trying good-morning squats, I think it will be great for my glutes, like a half good-morning, half squat (with an arched back)

Posted by: P-funk

Quote:

I am thinkinf of trying good-morning squats, I think it will be great for my glutes, like a half good-morning, half squat (with an arched back)

i think that is the worst idea i have ever heard.

Posted by: mike456

Quote:

Originally Posted by P-funk

i think that is the worst idea i have ever heard.

lol, please explain

almost every video I have seen on youtube of somone squatting (including p'lifters) lean forward when they squat.
I will squat as far down as possible and bring my chest down so that it makes contact with my knees (while keeping my back arched)

Posted by: P-funk

Quote:

Originally Posted by mike456

the last thing that YOU need is to do good mornings. You need basic strength! Focus on deadlifting and RDLs for your posterior chain. Keep working on your squats. You have poor potural control....good mornings would be asking for trouble IMO.

Posted by: mike456

Quote:

Originally Posted by P-funk

ok, I will not implement them, not worth the risk.

Posted by: P-funk

Quote:

Originally Posted by mike456

ok, I will not implement them, not worth the risk.

you can get the same benefit from RDLs. Restric your tempo on the eccentric and the isometric so that you can work on maintaing your alignment.

Also, don't be so quick to jump to advanced exercises like Good Mornings (even though I think they are more risk than reward anyway). What you are doing is helping you know. You said it yourself. Stick with it. If it ain't broke, don't fix it. You are making great strides in both helping you posture, your balance/coordination and your knee. Keep at it!

Posted by: mike456

what about reverse hyper extensions?

I doubt i will have the strength to even do one, but I will try to find something I can try them out on.

I am still not confident with my deadlifting form to even do them, I can't keep an arched back.

I just need some more exercises for the glutes other than a clamshell that I have the balance and strength do do.

What about like a lunging step-up up a staircase (skipping one step)

Posted by: P-funk

Quote:

Originally Posted by mike456

what about reverse hyper extensions?

I doubt i will have the strength to even do one, but I will try to find something I can try them out on.

I am still not confident with my deadlifting form to even do them, I can't keep an arched back.

I just need some more exercises for the glutes other than a clamshell that I have the balance and strength do do.

What about like a lunging step-up up a staircase (skipping one step)

step ups are good. make sure you stay tight and prevent the pelvis from dipping to one side.

what about 45 degree hyperextensions (just don't hyperextend. Pause at the top when you are at a neutral posutre and hold)?

IN the RDL, is your back neutral? that is important. either a slight arch or neutral.

Reverse hypers are good if you can do them. Again, pause for a 3 count or so at the top of the movement, when you are at a neutral posture.

Posted by: mike456

I train at home, no equip. to do a 45 deg hyperextension, but the reverse hypers I might be able to find a high table or something I can do them on.

The RDL I can keep my back arched, but there is a very short rom, I think it is tight hammies maybe.
But the deadlift since you start from the ground, I cannot keep neutral or arched.

Posted by: P-funk

can you do split squats yet? lunges?

Posted by: mike456

Quote:

Originally Posted by P-funk

can you do split squats yet? lunges?

Posted by: mike456

wouldn't I be able to squat before lunges or split squats? aren't they alot harder, because your only using one leg? harder to balance, etc.?

Posted by: Gazhole

Quote:

Originally Posted by mike456

wouldn't I be able to squat before lunges or split squats? aren't they alot harder, because your only using one leg? harder to balance, etc.?

I dunno, if you look at split squats or even bulgarian squats, you have the back leg to stabilize yourself and balance. Plus with split squats you have a larger base than a regular squat.

Thats the way i see it, anyway.

Posted by: P-funk

Quote:

Originally Posted by mike456

wouldn't I be able to squat before lunges or split squats? aren't they alot harder, because your only using one leg? harder to balance, etc.?

hold onto something when you split squat.

Posted by: mike456

I was in the gym, and I found a way to do hypers on the cable seated row machine, yay or nay?

also, if you thinks its a good idea to do machine squats/leg press, what is the best foot positon for the glutes? high up, right?

Posted by: P-funk

Quote:

Originally Posted by mike456

I was in the gym, and I found a way to do hypers on the cable seated row machine, yay or nay?

also, if you thinks its a good idea to do machine squats/leg press, what is the best foot positon for the glutes? high up, right?

how are you doing it off the seated row bench? I can't picture it.

I don't think the leg press would be terrible for you. I don't think it is the best. I usually hate the leg press, but it may help you just develop some strength. Do it with one leg. you might want to pair it up with something that transfers over functionally. Like, 1-legged leg press super set with a 1-leg RDL (no weight..just work on maintaing position and go only as far as you can without compensation).

Posted by: mike456

Quote:

Originally Posted by P-funk

I am seated at the end of the bench, and then I hold the cable, and just lean back while keeping my back arched (I use the cable as resistance)

It is not really a leg press, you lay in this bench, and the place were you push with your feet does not move, you move (kind of like a machine hack squat), so It is using my bodyweight, so I don’t have the strength to do it one-legged, I figured it would be good for leg and glute strength.

Posted by: PWGriffin

I wish me or funk or cowpimp could train you for like a week

Posted by: mike456

I got a friend I been playing basketball with since the summer, and we never played 1 on 1 until yesterday, we played 4 games yesterday, he won everyone, because I wasn't giving enough effort until the last game, it was 7 to 1 (he had the lead) and then I really started trying, he still won the game buit final score was 12 to 13, it is great, we are so fucking competitive with each other, so we really bust are ass playing, I just gopt done playing another 4 games with him today, and I won everyone, you could really impress yourself if you give 100% in a 1 on 1 basketball game, we play like we are playing for money, I get so winded after like the first couple of plays, but then its like I don't feel tired, I don't know if I just don't realize it or what... basketball is fucking great, and I think if we play like this consitently, I will be on the basketball team next year, no problem

Posted by: mike456

I started jogging 2 days ago, today was my second time, the first time I was by myself, jogged/ran for about 10 minutes, well today the same freind I played basketball told me he would go jogging with me, he is also alittle overweight, and had knee surgey (he has no cartilage in his knee now) in the summer, anyways I warmed up/stretched and we started running everything was fine and I was about at a half mile, and all of a sudden guess what happened guys... my knee gave out, my inner knee hurt like a mother fucker, I couldnt even walk without pain (had to walk all the way back), it still hurts right now, but at least I am sitting on my ass, this is fucking bullshit...

Posted by: P-funk

Quote:

Originally Posted by mike456

I started jogging 2 days ago, today was my second time, the first time I was by myself, jogged/ran for about 10 minutes, well today the same freind I played basketball told me he would go jogging with me, he is also alittle overweight, and had knee surgey (he has no cartilage in his knee now) in the summer, anyways I warmed up/stretched and we started running everything was fine and I was about at a half mile, and all of a sudden guess what happened guys... my knee gave out, my inner knee hurt like a mother fucker, I couldnt even walk without pain (had to walk all the way back), it still hurts right now, but at least I am sitting on my ass, this is fucking bullshit...

you knees seems to always be hurting and the fac that it gave out is not good. Have you gone to the Doctor?

is it swollen at all? check behind the knee too.

Posted by: mike456

Quote:

Originally Posted by P-funk

you knees seems to always be hurting and the fac that it gave out is not good. Have you gone to the Doctor?

is it swollen at all? check behind the knee too.

It just happened about 25 minutes ago, I am not going to go to the doctor, anyway I have had this same pain before, and it gets better daily, the bad thing is that if I try to run, it will just happen again.

It is not swolen, I feel it in the inside of the knee

Posted by: mike456

I am 99% sure the reason it is happenng is how I explained it in that thread I made acouple days ago, thats why the pain is on the inside, when standing my feet and lower legs are not straight under my knees

Posted by: mike456

maybe I used the wrong term when I said "gave out" I meant it just all of a sudden started hurting alot, it is not like it was hurting alittle and got worse, just all of a sudden... maybe "gave out" means something else...

Posted by: P-funk

when you say "gave out", I think that you lost your footing and control of your leg (maybe even fell) or lost balance for a second.

Posted by: mike456

wow when It happened it was my left leg that was really hurting well I been sitting down for the past 30 min with my left leg on my right leg, and now my left leg doesnt hurt, but the right still does, you think maybe a tight TFL is causing it?

Posted by: mike456

this is how I was sitting, with my left foot resting on my right leg, if you don't know what I was talking about

http://img144.imageshack.us/img144/7871/sittingcj3.jpg

Posted by: mike456

I can extend my knee while seated with no pain, but when I am standing/walking it hurts

Posted by: mike456

"• Moving on to the lower body, there are definite anterior pelvic tilt implications on the femur. Specifically, anterior tilt of the pelvis forces the femur into internal rotation. This places stress on the lateral part of the thigh, most notably the vastus lateralis muscle and the tensor fascia latae (TFL) and iliotibial band (ITB). These areas become shortened, tight, and are usually implicated in cases of lateral knee pain.

• While the inward rotation of the femurs carry on to the tibiae, it's important to note that a condition known as genu valgum (knock knees) often develops. With this condition, the tibia abducts (moves away from the midline of the body) relative to the femur. This can place a great deal of stress on the medial aspect of the knee.

The tibia internally rotates on the talus in the closed-chain position. This internal tibia rotation is associated with pronation of the subtalar joint (involves the talus and calcaneus). In plain English, this means your feet flatten.
"

this is my problem, I know how to fix it. I wish I saw this earlier.

Posted by: mike456

Lower Body: Hypertonic/Shortened/Overactive

1. Iliacus, Psoas Major and Minor, Rectus Femoris: hip flexion and external rotation.

2. Rectus Femoris: hip flexion and knee extension.

3. Lumbar Erector Spinae (Spinalis, Longissimus, and Iliocostalis: Lumborum fibers): hip extension and lateral flexion of spine.

4. Quadratus Lumborum: ipsilateral flexion and stabilization of pelvis and lumbar spine. However, when active bilaterally, the QL contributes to lumbar extension, which can be accentuated with anterior pelvic tilt.

5. Hamstrings (semitendinosus, semimembranosus, biceps femoris): hip extension, internal rotation (semitendinosus and semimembranosus), and external rotation (biceps femoris only); knee flexion, internal rotation (semitendinosus and semimembranosus), and external rotation (biceps femoris only).

6. TFL/ITB (ITB is fascia): hip abduction, flexion, and internal rotation.

7. Adductors (Adductor Longus, Brevis, and Magnus; Gracilis, and Pectineus): hip adduction, flexion or extension (depending on position), and external or internal rotation (depending on position), and knee flexion (gracilis only).

8. Piriformis, Gemellus superior, Obturator Internus, Gemellus Inferior, Obturator Externus, and Quadratus Femoris: hip external rotation.

9. Vastus lateralis: knee extension

10. Peroneals (Peroneus longus, brevis, and tertius): eversion, plantarflexion (tertius contributes to dorsiflexion).

11. Soleus: plantarflexion

12. Gastrocnemius (especially lateral head): plantarflexion, knee flexion.

Lower Body: Hypotonic/Lengthened/Inhibited

1. Gluteus maximus: hip extension, external rotation, and adduction (lower fibers only).

2. Gluteus medius and minimus: hip abduction, internal rotation (both), and external rotation (medius only as the hip abducts).

3. Rectus Abdominus: lumbar flexion and ipsilateral flexion.

4. Transverse Abdominus (TVA): stabilization of lower back (function is integrated with multifidus and pelvic floor muscles).

5. Multifidus (lumbar): segmental spinal stabilization (synergist of TVA), lumbar extension, and rotation (both contralateral and ipsilateral).

5. Internal Oblique: lumbar flexion, ipsilateral flexion, and ipsilateral rotation.

6. External Oblique: lumbar flexion, ipsilateral flexion, and contralateral rotation.

7. Vastus medialis: knee extension

8. Tibialis anterior: inversion and dorsiflexion

9. Tibialis posterior: inversion and plantarflexion

Posted by: Malley

How are things coming along Mike? I really havent talked to you in a while.

Posted by: mike456

ok, I quit, I finally realized I am not going to be able to fix my posture problems online, My options are:
a. Get on some sort of team, so i can meet with the athletic trainer of the school.
b. Go to the doctor, and tell her I need physical therapy.

I will try option a first

Posted by: mike456

Ok I am going to do what P-funk said (Get general strength, stretch what feels tight, lose weight- diet/cardio, learn good form/technique)

This is my program, I will do workout A today when I get home

TBW A:
Stretch: Hamstrings, Lower Back- 3x20sec RI
Dynamic Warm-up

A1. DB Pile Squat 5x5@30secRI
A2. Planks 5x- @30sec RI

B1. Cable Rows 4x5@30secRI
B2.Push-ups 4x-@30secRI

C1. Bird-dogs 3x- (5sec hold at extension)@30sec RI
C2. Side Planks 3x-@30secRI

Stretch: Hamstrings, Lower Back- 3x20sec RI

TBW B:

Stretch: Hamstrings, Lower Back- 3x20sec RI
Dynamic Warm-up

A1. DB Box Squat 5x5@30secRI
A2. Planks 5x- @30sec RI

B1. Machine Pull-ups 4x5@30secRI
B2. DB Standing Overhead Press 4x5@30secRI

C1. Bird-dogs 3x- (5sec hold at extension)@30sec RI
C2. Side Planks 3x-@30secRI

Stretch: Hamstrings, Lower Back- 3x20sec RI

Posted by: P-funk

i thought you were doing neanderthal no more?

Posted by: IainDaniel

Quote:

Originally Posted by P-funk

i thought you were doing neanderthal no more?

Is that americanese?

Posted by: P-funk

Quote:

Originally Posted by IainDaniel

Is that americanese?

it is the name of the training program you dumb fuck canuck.

Posted by: IainDaniel

LOL

I realize that retard. That is my next Halloween costume Captain Canuck.

I was busting on your statement in general

Posted by: P-funk

Quote:

Originally Posted by IainDaniel

LOL

I realize that retard. That is my next Halloween costume Captain Canuck.

I was busting on your statement in general

you should wear it for christmas and come down the chimney for your children. they would understand....Fuck Santa....We haev Capt. Canuck!! Woot! Woot!

Posted by: IainDaniel

Would if I could but I don't have a chimney. Shit who am I kidding I would probably get stuck anyway.

Posted by: AKIRA

You assholes just hijacked his own thread/journal!

Quote:

Originally Posted by mike456

Ok I am going to do what P-funk said (Get general strength, stretch what feels tight, lose weight- diet/cardio, learn good form/technique)

I thought this was the main focus from the very start(?) Has there been ANY improvement? That sounds like a sound solid plan to me.

Posted by: mike456

Quote:

Originally Posted by P-funk

i thought you were doing neanderthal no more?

i started thinking I might not have the same problems as them, so I just made my own (their knee caps face in, mines don't) so I am just going to stop stressing about it, and do what you said

Posted by: mike456

Quote:

Originally Posted by AKIRA

You assholes just hijacked his own thread/journal!

I thought this was the main focus from the very start(?) Has there been ANY improvement? That sounds like a sound solid plan to me.

yea I could do box squats know when I was know were close to that, but still lots of knee pain

Posted by: fUnc17

do you have a foam roller yet?
are u doing glute activation work?
are you warming up properly?

all of these have a tremendous effect on your goals. This i