I want to be athletic.

mike456 · 09-07-2006, 01:54 PM

Quote:

Originally Posted by Bakerboy

Good job on those planks. They are getting better all the time.

Mike, do you have access to stairs? You live in an apartment don't you? If so you could start walking up the stairs as cardio. Just start with ten minutes and build from there. Make sure you land and push off each stair without hanging your heels off the edge and just go slow at first.

Also, did you give the bear crawls a try?

thanks, but I have to keep recording my form, I can never tell if I am straight or not, or if I am using good form.

I havent been doing cardio, but when I start ill just use bike. not enough room inside to do bearcrawls, and I live in a complex so not much stairs.

how come I havent been getting email when there is a new post?

mike456 · 09-11-2006, 09:03 AM

Machine Pull-ups Supersetted with Military Press @ 30sec RI
6 overhand SS with 85lbx6
4 underhand SS with 85lbx4
4 neutral SS with 85lbx4
(I use the same weight for every set)

Push-ups@45sec RI
2
1

Plank
34sec - My form is not good, no matter what I do I cant get straight

, Once I start feeling a weird feeling in my lower back I start, My posture is also not normal. I am not gonna do these till I do something about my posture, because bad form can cause injury.

Glute Bridge
1x10 with 3 sec hold

I practiced squats again and recorded it, My legs can get parallel to the floor now, but the forward lean seems to be worse, it is so bad my chest touches my quads. If anyone wants to see the vid just lemme know and I'll put it on youtube

mike456 · 09-11-2006, 09:04 AM

if I dont lean forward I will fall over...

Bakerboy · 09-11-2006, 09:50 AM

Post the video so the Mods and the rest of us can see how you are progressing.

**P-funk** · 09-11-2006, 09:55 AM

post the video.

i want to see how much the foreward lean is. everyone has different mechanics in the squat. there is an ideal range but sometimes tall guys (I believe you are tall?) have to lean over more because of torso length.

Your back should be flat no matter what.

you might still just be tight in the hips.

the fact that you are squatting down with out falling over should be a welcomed improvement and you might be able to start doing some light box squatting. to start establlishing confindence in sitting back and squat depth.

mike456 · 09-11-2006, 10:25 AM

Quote:

Originally Posted by P-funk

post the video.

i want to see how much the foreward lean is. everyone has different mechanics in the squat. there is an ideal range but sometimes tall guys (I believe you are tall?) have to lean over more because of torso length.

Your back should be flat no matter what.

you might still just be tight in the hips.

the fact that you are squatting down with out falling over should be a welcomed improvement and you might be able to start doing some light box squatting. to start establlishing confindence in sitting back and squat depth.

Yes I am very tall, I been stretching my hip flexors, but I cant find any stretches for the tfl that work for me... or the piriformis.

heres a plank video from last week, I do not know why I was shaking that much, probably because it was at the end of my workout, is it normal to feel shaky at the end of an intense workout? I done alot of other videos of planks, and I never shake like that...
http://youtube.com/watch?v=Aniarelu5wY

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

**CowPimp** · 09-11-2006, 10:32 AM

That kind of looks like an issue of core strength and a quite bit of hip flexibility as well. I say core strength because you're still wobbling around a bit with the forward lean. Your lower back is also rounding pretty bad down there.

Keep stretching those hip flexors like mad. You may consider stretching your hammies out pretty good too. I would also stretch out your ankles and do some mobility exercises for them as well; looks like you have to turn your feet way out to get down there.

Try doing the squat with your heels sitting on top of a couple of 10 pound plates, or anything else an inch or two thick. Retake the video. See if that has any effect of how deep you can get. If so, that points to ankle mobility as being a bigger issue than expected.

You also need to remember to initiate the movement by pushing your hips back. You kind of start by sitting straight down instead of sitting back, and then try to shift your weight back mid squat.

**P-funk** · 09-11-2006, 10:32 AM

have't watchted the plank.....will watch in a little bit (busy)...

with the squat....i only want you squatting down to a comfortable depth that you do not begin to compensate at. So, that last squat there, the quarter squat....work on squatting to that depth comfortably and keep stretching. they look better, but you are really tight, your whole back rouns once you break 90 degrees of knee flexion and your chest comes foreward. Keep stretching and work on squatting to depth that you don't compensate at.

Good job.

can you so split squats?

**CowPimp** · 09-11-2006, 10:34 AM

Oh, and good work mike. You can at least do some bodyweight squats now; you just have to keep working your flexibility to get to a nicer depth and feel more in control. You are well on your way. That is progress, even if you're not quite where you want to be yet.

mike456 · 09-11-2006, 10:41 AM

Quote:

Originally Posted by CowPimp

Oh, and good work mike. You can at least do some bodyweight squats now; you just have to keep working your flexibility to get to a nicer depth and feel more in control. You are well on your way. That is progress, even if you're not quite where you want to be yet.

thanks

mike456 · 09-11-2006, 10:49 AM

Quote:

Originally Posted by P-funk

have't watchted the plank.....will watch in a little bit (busy)...

with the squat....i only want you squatting down to a comfortable depth that you do not begin to compensate at. So, that last squat there, the quarter squat....work on squatting to that depth comfortably and keep stretching. they look better, but you are really tight, your whole back rouns once you break 90 degrees of knee flexion and your chest comes foreward. Keep stretching and work on squatting to depth that you don't compensate at.

Good job.

can you so split squats?

No I can't do split squats

mike456 · 09-11-2006, 10:51 AM

isnt this a split squat?http://www.exrx.net/WeightExercises/...plitSquat.html

arent they alot harder than squats?

**P-funk** · 09-11-2006, 10:53 AM

a split squat kind of looks like that but your back leg is on the ground. not on a bench.

mike456 · 09-11-2006, 10:56 AM

I tried out the squats wuth 10s under my feet, but I dont think it helped, I recorded it but youtube is saying theres an error, something to do with my firewall?

mike456 · 09-11-2006, 10:57 AM

P-funk- oh these? http://www.exrx.net/WeightExercises/...plitSquat.html

Ill try them out, not sure if I could do them or not

mike456 · 09-11-2006, 11:02 AM

squats with 10s- http://youtube.com/watch?v=iueraIM6B0M

**CowPimp** · 09-11-2006, 11:03 AM

Quote:

Originally Posted by mike456

P-funk- oh these? http://www.exrx.net/WeightExercises/...plitSquat.html

Ill try them out, not sure if I could do them or not

Yeah, those. It's a great exercise, particularly if you have some mobility issues holding you back. This is the first unilateral lower body exercise that I have my clients do, before lunging or Bulgarian squats.

mike456 · 09-11-2006, 11:10 AM

squats with 10s- http://youtube.com/watch?v=iueraIM6B0M
dont think ankles are the problem...

split squats- I found it alittle hard to balance, but itll be a great exercise for me, it'll definitly help out with my core, thanks
heres a vid of my attempt- http://youtube.com/watch?v=r5aNDar6LWw

Bakerboy · 09-11-2006, 11:19 AM

Mike, with both your BW squats, why don't you get a broom handle and use it as a bar? It will help you keep your shoulders from hunching. And you should not be looking down when you squat, look forward.

Your squats are getting a little better. At least you are not falling on your ass.

**CowPimp** · 09-11-2006, 10:08 PM

Mike, retake the squats with the 10s under your heel, but try and get really deep. See what happens.

Look up/forward while you squat. Pick a point on the wall and keep your eyes on it. Also, during the split squats you should try and descend straight down instead of kind of pushing forward as you descend. Keep practicing those, perhaps your balance will improve.

mike456 · 09-12-2006, 02:21 PM

hammies are super sore, guess it was from the 1 set of glute-ham raises, is there any studys that prove that isometric holds, cause soreness?

mike456 · 09-14-2006, 01:57 PM

wow, my whole lower body (hams, quads, hip flexors, abs) are really, really sore, and have been for about 3 days, I havent worked out since the 11th, except in gym class yesterday, we did some running high knees, and running butt kickers, jogged for about 2min. My lower body has never been this sore, but it couldnt have been from the running, because I was sore the they before gym. But the gym class is really cool, they actually know what they are doing here, they tested our vertical, sprint, and another explosie jumping exercise. I heard they have the kids do planks, way different than my other cheap school...

**P-funk** · 09-14-2006, 02:06 PM

wow! it sounds like your gym class actually has some great organization to it.

mike456 · 09-14-2006, 02:08 PM

Quote:

Originally Posted by P-funk

wow! it sounds like your gym class actually has some great organization to it.

yea my old gym class, just had us jog, and do crunches

mike456 · 09-21-2006, 02:40 PM

these are the things I need to do to become more athletic (I am like the exact opposite from being athletic)
from most important to least important
1. Lose Fat
2. Gain Core Stability
3. Increase cardio endurance
4. Gain Power in Legs
5. Gain Strength

Bakerboy · 09-21-2006, 02:57 PM

So how's it going Mike? Have you been sticking to your program? Why so slack with the journal entries, do you not have much access to the internet?

mike456 · 09-21-2006, 07:50 PM

Quote:

Originally Posted by Bakerboy

So how's it going Mike? Have you been sticking to your program? Why so slack with the journal entries, do you not have much access to the internet?

yea I been sticking to the program, but since school started through playing basketball, working out, studying/homework, havent had much time to post.. but I will try update as much as possible

09-11-2006, 09:03 AM	#92
mike456 Registered User Join Date: Feb 2006 Posts: 3,282	Machine Pull-ups Supersetted with Military Press @ 30sec RI 6 overhand SS with 85lbx6 4 underhand SS with 85lbx4 4 neutral SS with 85lbx4 (I use the same weight for every set) Push-ups@45sec RI 2 1 Plank 34sec - My form is not good, no matter what I do I cant get straight , Once I start feeling a weird feeling in my lower back I start, My posture is also not normal. I am not gonna do these till I do something about my posture, because bad form can cause injury. Glute Bridge 1x10 with 3 sec hold I practiced squats again and recorded it, My legs can get parallel to the floor now, but the forward lean seems to be worse, it is so bad my chest touches my quads. If anyone wants to see the vid just lemme know and I'll put it on youtube
mike456 Registered User Join Date: Feb 2006 Posts: 3,282	Journal

09-11-2006, 09:04 AM	#93
mike456 Registered User Join Date: Feb 2006 Posts: 3,282	if I dont lean forward I will fall over...
mike456 Registered User Join Date: Feb 2006 Posts: 3,282	Journal

09-11-2006, 09:50 AM	#94
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	Post the video so the Mods and the rest of us can see how you are progressing.
	No strength within, no respect without - Kasmiri Proverb

09-11-2006, 09:55 AM	#95
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,280	post the video. i want to see how much the foreward lean is. everyone has different mechanics in the squat. there is an ideal range but sometimes tall guys (I believe you are tall?) have to lean over more because of torso length. Your back should be flat no matter what. you might still just be tight in the hips. the fact that you are squatting down with out falling over should be a welcomed improvement and you might be able to start doing some light box squatting. to start establlishing confindence in sitting back and squat depth.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

09-11-2006, 10:32 AM	#97
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,400	That kind of looks like an issue of core strength and a quite bit of hip flexibility as well. I say core strength because you're still wobbling around a bit with the forward lean. Your lower back is also rounding pretty bad down there. Keep stretching those hip flexors like mad. You may consider stretching your hammies out pretty good too. I would also stretch out your ankles and do some mobility exercises for them as well; looks like you have to turn your feet way out to get down there. Try doing the squat with your heels sitting on top of a couple of 10 pound plates, or anything else an inch or two thick. Retake the video. See if that has any effect of how deep you can get. If so, that points to ankle mobility as being a bigger issue than expected. You also need to remember to initiate the movement by pushing your hips back. You kind of start by sitting straight down instead of sitting back, and then try to shift your weight back mid squat.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

09-11-2006, 10:34 AM	#99
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,400	Oh, and good work mike. You can at least do some bodyweight squats now; you just have to keep working your flexibility to get to a nicer depth and feel more in control. You are well on your way. That is progress, even if you're not quite where you want to be yet.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

09-11-2006, 10:51 AM	#102
mike456 Registered User Join Date: Feb 2006 Posts: 3,282	isnt this a split squat?http://www.exrx.net/WeightExercises/...plitSquat.html arent they alot harder than squats?
mike456 Registered User Join Date: Feb 2006 Posts: 3,282	Journal

09-11-2006, 10:53 AM	#103
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,280	a split squat kind of looks like that but your back leg is on the ground. not on a bench.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

09-11-2006, 10:56 AM	#104
mike456 Registered User Join Date: Feb 2006 Posts: 3,282	I tried out the squats wuth 10s under my feet, but I dont think it helped, I recorded it but youtube is saying theres an error, something to do with my firewall?
mike456 Registered User Join Date: Feb 2006 Posts: 3,282	Journal

09-11-2006, 10:57 AM	#105
mike456 Registered User Join Date: Feb 2006 Posts: 3,282	P-funk- oh these? http://www.exrx.net/WeightExercises/...plitSquat.html Ill try them out, not sure if I could do them or not
mike456 Registered User Join Date: Feb 2006 Posts: 3,282	Journal

09-11-2006, 11:02 AM	#106
mike456 Registered User Join Date: Feb 2006 Posts: 3,282	squats with 10s- http://youtube.com/watch?v=iueraIM6B0M
mike456 Registered User Join Date: Feb 2006 Posts: 3,282	Journal

09-11-2006, 11:10 AM	#108
mike456 Registered User Join Date: Feb 2006 Posts: 3,282	squats with 10s- http://youtube.com/watch?v=iueraIM6B0M dont think ankles are the problem... split squats- I found it alittle hard to balance, but itll be a great exercise for me, it'll definitly help out with my core, thanks heres a vid of my attempt- http://youtube.com/watch?v=r5aNDar6LWw
mike456 Registered User Join Date: Feb 2006 Posts: 3,282	Journal

09-11-2006, 11:19 AM	#109
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	Mike, with both your BW squats, why don't you get a broom handle and use it as a bar? It will help you keep your shoulders from hunching. And you should not be looking down when you squat, look forward. Your squats are getting a little better. At least you are not falling on your ass.
	No strength within, no respect without - Kasmiri Proverb

09-11-2006, 10:08 PM	#110
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,400	Mike, retake the squats with the 10s under your heel, but try and get really deep. See what happens. Look up/forward while you squat. Pick a point on the wall and keep your eyes on it. Also, during the split squats you should try and descend straight down instead of kind of pushing forward as you descend. Keep practicing those, perhaps your balance will improve.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

09-12-2006, 02:21 PM	#111
mike456 Registered User Join Date: Feb 2006 Posts: 3,282	hammies are super sore, guess it was from the 1 set of glute-ham raises, is there any studys that prove that isometric holds, cause soreness?
mike456 Registered User Join Date: Feb 2006 Posts: 3,282	Journal

09-14-2006, 01:57 PM	#112
mike456 Registered User Join Date: Feb 2006 Posts: 3,282	wow, my whole lower body (hams, quads, hip flexors, abs) are really, really sore, and have been for about 3 days, I havent worked out since the 11th, except in gym class yesterday, we did some running high knees, and running butt kickers, jogged for about 2min. My lower body has never been this sore, but it couldnt have been from the running, because I was sore the they before gym. But the gym class is really cool, they actually know what they are doing here, they tested our vertical, sprint, and another explosie jumping exercise. I heard they have the kids do planks, way different than my other cheap school...
mike456 Registered User Join Date: Feb 2006 Posts: 3,282	Journal

09-14-2006, 02:06 PM	#113
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,280	wow! it sounds like your gym class actually has some great organization to it.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

09-21-2006, 02:40 PM	#115
mike456 Registered User Join Date: Feb 2006 Posts: 3,282	these are the things I need to do to become more athletic (I am like the exact opposite from being athletic) from most important to least important 1. Lose Fat 2. Gain Core Stability 3. Increase cardio endurance 4. Gain Power in Legs 5. Gain Strength
mike456 Registered User Join Date: Feb 2006 Posts: 3,282	Journal

09-21-2006, 02:57 PM	#116
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	So how's it going Mike? Have you been sticking to your program? Why so slack with the journal entries, do you not have much access to the internet?
	No strength within, no respect without - Kasmiri Proverb