I want to be athletic.

mike456 · 09-23-2006, 01:41 PM

I havent benched in like 2 months (been doing push-ups) I thought my bench would go uo, I tested it out yesterday and my max is 135

mike456 · 09-23-2006, 01:45 PM

Also my bw is back to 235, I am 6'2 now...

Bakerboy · 09-23-2006, 02:16 PM

I wouldn't worry about if your bench goes up or down right now, building strength doesn't seem to be hard for you. As I remember you increased your bench a lot in just a few months. That sucks about the running test but a gym teacher that says, "that was pitiful." is a dumb fuck. That's just going to discourage you, what an idiot. It sounds like you just have to work harder on your diet. The good thing is you are armed with a lot of information and you are working at it. You should write down in your journal everything you are eating, pain in the ass I know, but then the Mod's can help you organize your diet a bit. Once you get your diet in order exercising will get a lot more enjoyable.

mike456 · 09-23-2006, 02:18 PM

Quote:

Originally Posted by Bakerboy

I wouldn't worry about if your bench goes up or down right now, building strength doesn't seem to be hard for you. As I remember you increased your bench a lot in just a few months. That sucks about the running test but a gym teacher that says, "that was pitiful." is a dumb fuck. That's just going to discourage you, what an idiot. It sounds like you just have to work harder on your diet. The good thing is you are armed with a lot of information and you are working at it. You should write down in your journal everything you are eating, pain in the ass I know, but then the Mod's can help you organize your diet a bit. Once you get your diet in order exercising will get a lot more enjoyable.

alright thanks, I will start posting everything I eat

Yea I wanted to curse the coach out, at least I didnt finish last there was 2 kids behind me

lol

**CowPimp** · 09-23-2006, 02:19 PM

How consistently have you been following your exercise program? What about diet habits?

mike456 · 09-23-2006, 02:37 PM

very consisten with the training, but I haven't been eating enough, I have only been eating about 3 meals
breakfast is from school- everyday I get fat free milk, egg and bacon sandwich(its very small), the milk is 90 cal, 8g protein, I think the sandwich is about 300 cals, maybe 14g of protein
than lunch I get a chicken sandwich with lettuce/tomatoe, fat free milk, fruit (usually pineapple), Than when I get home I make sure I get something very high in fiber, because breakfast and lunch have no fiber, usually fava beans with tomatoes/onions/olive oil/cucumber, I know the diet sucks but school has nothing healthy, I think in the other lunch room they serve sandwiches, so how about wholeweat bread with tuna and lettuce, and milk

So these are the best options I can make-
Breakfast- Fat Free Milk, whats the healthiest- ham, sausage, or bacon(they are all most likely fat free), with eggs (I can throw out the bread and just eat the eggs and sausage/ham bacon)
So that would be about 22g of protein, 400 calories but no healthy fats or complex carbs... I can see if they have anything healthy in the vending machines (maybe a oatmeal bar or something)

Lunch- Whole Wheat Bread with tuna, lettuce, Fat Free Milk
thats like 35g protein, Some Complex Carbs, and probably 450 calories

Then when I get home Ill have fava beans with Olive Oil, and tomatoes/cucumbers/onions

Then 2 hours later, Maybe Oat Meal and vegetables?

I get home 4:00 pm, and sleep at about 9:30 (wake up at 5:45am)

assassin · 09-26-2006, 07:28 PM

so mike how's your progress have you lost lbs recently??

mike456 · 09-26-2006, 07:31 PM

Quote:

Originally Posted by assassin

so mike how's your progress have you lost lbs recently??

still around 230, on an empty stomach I think I am about 227, My diet is the post above yours.

assassin · 09-26-2006, 07:34 PM

good luck mike .. start up with your diet ..just focus on counting calories and eating under your maintanance untill you are able to follow a strict diet,,,,

mike456 · 09-26-2006, 07:35 PM

yea thats what I am doing but I am afraid I am eating to little, I would be having a Protein Shake in the morning, but mines is expired, I have Like 10+ pounds of expired whey

assassin · 09-26-2006, 07:47 PM

Quote:

Originally Posted by mike456

I have only been eating about 3 meals at least 4 meals
breakfast is from school- everyday I get fat free milk, egg and bacon sandwich(its very small), the milk is 90 cal that's nearly a cup or less , 8g protein, I think the sandwich is about 300 cals, maybe 14g of protein
than lunch I get a chicken sandwich with lettuce/tomatoe, fat free milk, fruit (usually pineapple), Than when I get home I make sure I get something very high in fiber, because breakfast and lunch have no fiber, usually fava beans with tomatoes/onions/olive oil/cucumber, I know the diet sucks but school has nothing healthy, I think in the other lunch room they serve sandwiches, so how about wholeweat bread with tuna and lettuce, and milk

So these are the best options I can make-
Breakfast- Fat Free Milk, whats the healthiest- ham, sausage, or bacon(they are all most likely fat free), with eggs (I can throw out the bread and just eat the eggs and sausage/ham bacon)if u can get some salad i
So that would be about 22g of protein, 400 calories but no healthy fats or complex carbs... I can see if they have anything healthy in the vending machines (maybe a oatmeal bar or something) could you get some peanuts , tuna / yogurt /any other fruits / what about whey powder ???

Lunch- Whole Wheat Bread with tuna, lettuce, Fat Free Milk
thats like 35g protein, Some Complex Carbs, and probably 450 calories

Then when I get home Ill have fava beans with Olive Oil, and tomatoes/cucumbers/onions beans has lots of carbs .....try cottage cheese or tuna instead....
Then 2 hours later, Maybe Oat Meal and vegetables? cut carbs pre bed ... and eat few carbs at the previous meal , remember that you are forced to eat lots of carbs at school .. make it for example vegetables + olive oil + chicken breasts or tuna or cottage cheese.......

I get home 4:00 pm, and sleep at about 9:30 (wake up at 5:45am)

i suggest that you post your diet again in the diet forum ..but well arranged...

mike456 · 09-28-2006, 05:04 PM

wow I really tried the lunging hip flexor stretch today, I felt it like crazy, I definitly think tight hip flexors is the cause of my anterior tilt, because when I tried to straighten out my torso posture when I was in the lunge position, I felt the stretch even more in the hip flexors, the only thing is I find it hard to balance while doing the stretch, I guess it is a good thing because my balance will be getting worked on to, I also stretched out the TFL, and Hammies, My lower body felt good after, My lower body isnt sore but usually the day after playing basketball My knees lock up when I walk down the staircase, I can't wait till I fix all these imbalances and posture problems, and actually start training for strength and eventually power.

, also I found a place at the basketball courts were I can try to do Pull-ups, this was the first time ever I tried doing a Pull-up, ofcourse I couldnt do one, but I found a really good exercise to do, When I stand and reach my arms up, I just reach the bar, so I Pull-with my arms and jump, I cant get all the way up, but this will definitly help with my vertical and loiwer body power, and it should help me to start doing real pull-ups, I did them yesterday and my lats are sore today. So I found some more exercises that I enjoy and are geared toward my goals.

mike456 · 09-28-2006, 05:05 PM

also I wanted to ask you guys should I try doing hanging leg raises for my abs, or will it just tighten up my hip flexors even more?

fUnc17 · 09-28-2006, 07:24 PM

I wouldn't... I have the same problem as you. Anterior pelvic tilt. I had an appendectomy (appendix removed) and never trained my core specifically after that which was an injury waiting to happen

keep stretching (i stretch twice a day) and doing planks and variations. Also make sure your doing glute bridges, very important that your glutes are activated, if they aren't all the stress will be put on other local muscles (which are much smaller and weaker and will eventually result in an injury)

Also, down the road, when your hips are much more loose and your much more flexible, try going to a chiro. He might be able to help you, alot.

Bakerboy · 09-28-2006, 07:34 PM

That modified pull-up sounds like a good exercise for you. You could also try doing some girp work too, hanging from the bar for as long as you can or even one handed. You could also try to hold yourself at the top position of the bar or do controlled drops. It's cool you are finding things you like to do, that's very important. Are you doing sissy squats? And what about step-ups? Can you do them without weights or does that still hurt your knees.
What about bear crawls did you give those a shot? It sounds like you are working hard, Mike, keep it up.

mike456 · 09-29-2006, 02:42 PM

Quote:

Originally Posted by fUnc17

I wouldn't... I have the same problem as you. Anterior pelvic tilt. I had an appendectomy (appendix removed) and never trained my core specifically after that which was an injury waiting to happen

keep stretching (i stretch twice a day) and doing planks and variations. Also make sure your doing glute bridges, very important that your glutes are activated, if they aren't all the stress will be put on other local muscles (which are much smaller and weaker and will eventually result in an injury)

Also, down the road, when your hips are much more loose and your much more flexible, try going to a chiro. He might be able to help you, alot.

Thanks alot for the info, Yea I do Glute Bridges and planks, how long have you been working on fixing your anterior pelvic tilt? and is it getting better?

What muscles do you stretch and what stretches do you do?
Do you have a PT or someone to help you or have you just been doing research to try and fix the problem? If so, do you have any good articles?

Sorry for all the questions, lol, just wanted to see, how are you fixing the problem, One more question, Can you do a Squat?

mike456 · 09-29-2006, 02:49 PM

Quote:

Originally Posted by Bakerboy

That modified pull-up sounds like a good exercise for you. You could also try doing some girp work too, hanging from the bar for as long as you can or even one handed. You could also try to hold yourself at the top position of the bar or do controlled drops. It's cool you are finding things you like to do, that's very important. Are you doing sissy squats? And what about step-ups? Can you do them without weights or does that still hurt your knees.
What about bear crawls did you give those a shot? It sounds like you are working hard, Mike, keep it up.

I can't get to the top position, even with jumping

lol, I might have to bring a stool or something to park, hehe, No I don't do sissy squats (these right? http://www.exrx.net/WeightExercises/...issySquat.html ) I doubt I could even do them , I havent been doing Step-ups because my form is not good, I usually have to lean forward for balance, but Ill practice them, I havent done the bear crawls, When I do cardio I usually just run, I have been doing alot of running in gym/basketball/football, but I am so slow lol
Thanks alot for your support

fUnc17 · 09-29-2006, 05:56 PM

Quote:

Originally Posted by mike456

Thanks alot for the info, Yea I do Glute Bridges and planks, how long have you been working on fixing your anterior pelvic tilt? and is it getting better?

What muscles do you stretch and what stretches do you do?
Do you have a PT or someone to help you or have you just been doing research to try and fix the problem? If so, do you have any good articles?

Sorry for all the questions, lol, just wanted to see, how are you fixing the problem, One more question, Can you do a Squat?

I have no problem squatting, been working on pistols (1 legged squats).

as far the stretches, yes i did my own research. look for psoas stretches, piriformis stretches, gluteus medius stretches, hip flexor stretches... really anything that attacks that area. also dont forget about your hammies and quads.

I have been feeling better and better everyday, you will notice a difference after a week or two. it gets frustrating at first but its easier every time you do it

mike456 · 09-30-2006, 01:28 PM

I think my hammies are really tigt, because I have a hard time keeping my back arched when doing deads, and they usually cramp up.
Tight Muscles= Hams, Hip Flexors, Erectors (I think), TFL/IT Band
Weak Muscles= Abs, Glutes
and I need to Work on Core Stability

Since I have weak ABS and tight erectors, should I do crunches? I know this isnt gonna help with my core stability or anthing, but will it make my abs tight?

**CowPimp** · 09-30-2006, 02:36 PM

Have you been keeping with what you were doing before?

mike456 · 09-30-2006, 02:42 PM

yes, I am doing the stability, lifting (just military press, push-ups, pull-ups, bent rows- these really work the core) practicing squats, and really focussing on stretching now, since the past couple of days, I been strtching twice a day- you can't overstretch, can you? Since I have long/weak abs, do you think doing crunches will make them tight? I know its not gonna help with stability or anything, just wondering if it would be good for getting them tight...

mike456 · 09-30-2006, 02:44 PM

oh and also been doing cardio, we do lots of running in school gym, and I been playing basketball acouple days a week, but if I play for too long, after my lower body is just fucked, my knees get messed up, ankles hurt, etc.

**CowPimp** · 09-30-2006, 03:05 PM

It's more likely that you have tight abs and weak spinal erectors if you can't keep your back from rounding...

You probably just have to progress to some tougher exercises if these things are getting easier for you. What's the program you're following now? How judiciously have you been following it? What about losing weight, have you been watching your diet?

mike456 · 09-30-2006, 03:11 PM

Quote:

Originally Posted by CowPimp

It's more likely that you have tight abs and weak spinal erectors if you can't keep your back from rounding...

You probably just have to progress to some tougher exercises if these things are getting easier for you. What's the program you're following now? How judiciously have you been following it? What about losing weight, have you been watching your diet?

I think the reason I cant keep my back rounded is from tight Hammies, this is because my deadlifts are like RDLS, because I cant get deep (because of my bad core stability), If there was a 400lb bar on the floor, and I had my hands on it, I still wouldnt be able to get low, I would just fall over.
here like watch this guys first snatch you see how he gets low before he performs the lift? I can't do that, I am guessing it is because of my bad core stability, just liuke I can't do a squat, If I was able to get deep, i would be keeping my back arched while doing deadlifts with no problem.
http://youtube.com/watch?v=yYfYQD4igL0

mike456 · 09-30-2006, 03:12 PM

On an empty stomach I am like 230 (I got taller)

mike456 · 09-30-2006, 03:15 PM

and ill be truthfull I havent been doing it exact like a routine, but I basically do everything, I do everything at least three times a week (Planks, Glute Bridges, Lifting, Bird Dogs, Standing on one leg), and I been Stretching everyday, as I said before the past couple of days, I have been stretching twice a day, I thiink this is what I was lacking of before, I wasnt doing the stretches intensely enough, I still can't find a stretch that I feel in my erectors, I don't know why... I tried the stretch P-funk gave me, but I just cant feel it, does this mean my erectors arent tight?

09-23-2006, 01:41 PM	#121
mike456 Registered User Join Date: Feb 2006 Posts: 3,282	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com I havent benched in like 2 months (been doing push-ups) I thought my bench would go uo, I tested it out yesterday and my max is 135
mike456 Registered User Join Date: Feb 2006 Posts: 3,282	Journal

09-23-2006, 01:45 PM	#122
mike456 Registered User Join Date: Feb 2006 Posts: 3,282	Also my bw is back to 235, I am 6'2 now...
mike456 Registered User Join Date: Feb 2006 Posts: 3,282	Journal

09-23-2006, 02:16 PM	#123
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	I wouldn't worry about if your bench goes up or down right now, building strength doesn't seem to be hard for you. As I remember you increased your bench a lot in just a few months. That sucks about the running test but a gym teacher that says, "that was pitiful." is a dumb fuck. That's just going to discourage you, what an idiot. It sounds like you just have to work harder on your diet. The good thing is you are armed with a lot of information and you are working at it. You should write down in your journal everything you are eating, pain in the ass I know, but then the Mod's can help you organize your diet a bit. Once you get your diet in order exercising will get a lot more enjoyable.
	No strength within, no respect without - Kasmiri Proverb

09-23-2006, 02:19 PM	#125
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,400	How consistently have you been following your exercise program? What about diet habits?
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

09-23-2006, 02:37 PM	#126
mike456 Registered User Join Date: Feb 2006 Posts: 3,282	very consisten with the training, but I haven't been eating enough, I have only been eating about 3 meals breakfast is from school- everyday I get fat free milk, egg and bacon sandwich(its very small), the milk is 90 cal, 8g protein, I think the sandwich is about 300 cals, maybe 14g of protein than lunch I get a chicken sandwich with lettuce/tomatoe, fat free milk, fruit (usually pineapple), Than when I get home I make sure I get something very high in fiber, because breakfast and lunch have no fiber, usually fava beans with tomatoes/onions/olive oil/cucumber, I know the diet sucks but school has nothing healthy, I think in the other lunch room they serve sandwiches, so how about wholeweat bread with tuna and lettuce, and milk So these are the best options I can make- Breakfast- Fat Free Milk, whats the healthiest- ham, sausage, or bacon(they are all most likely fat free), with eggs (I can throw out the bread and just eat the eggs and sausage/ham bacon) So that would be about 22g of protein, 400 calories but no healthy fats or complex carbs... I can see if they have anything healthy in the vending machines (maybe a oatmeal bar or something) Lunch- Whole Wheat Bread with tuna, lettuce, Fat Free Milk thats like 35g protein, Some Complex Carbs, and probably 450 calories Then when I get home Ill have fava beans with Olive Oil, and tomatoes/cucumbers/onions Then 2 hours later, Maybe Oat Meal and vegetables? I get home 4:00 pm, and sleep at about 9:30 (wake up at 5:45am)
mike456 Registered User Join Date: Feb 2006 Posts: 3,282	Journal

09-26-2006, 07:28 PM	#127
assassin Registered User Join Date: Apr 2006 Location: egypt/cairo Posts: 2,150	so mike how's your progress have you lost lbs recently??

09-26-2006, 07:34 PM	#129
assassin Registered User Join Date: Apr 2006 Location: egypt/cairo Posts: 2,150	good luck mike .. start up with your diet ..just focus on counting calories and eating under your maintanance untill you are able to follow a strict diet,,,,

09-26-2006, 07:35 PM	#130
mike456 Registered User Join Date: Feb 2006 Posts: 3,282	yea thats what I am doing but I am afraid I am eating to little, I would be having a Protein Shake in the morning, but mines is expired, I have Like 10+ pounds of expired whey
mike456 Registered User Join Date: Feb 2006 Posts: 3,282	Journal

09-28-2006, 05:04 PM	#132
mike456 Registered User Join Date: Feb 2006 Posts: 3,282	wow I really tried the lunging hip flexor stretch today, I felt it like crazy, I definitly think tight hip flexors is the cause of my anterior tilt, because when I tried to straighten out my torso posture when I was in the lunge position, I felt the stretch even more in the hip flexors, the only thing is I find it hard to balance while doing the stretch, I guess it is a good thing because my balance will be getting worked on to, I also stretched out the TFL, and Hammies, My lower body felt good after, My lower body isnt sore but usually the day after playing basketball My knees lock up when I walk down the staircase, I can't wait till I fix all these imbalances and posture problems, and actually start training for strength and eventually power. , also I found a place at the basketball courts were I can try to do Pull-ups, this was the first time ever I tried doing a Pull-up, ofcourse I couldnt do one, but I found a really good exercise to do, When I stand and reach my arms up, I just reach the bar, so I Pull-with my arms and jump, I cant get all the way up, but this will definitly help with my vertical and loiwer body power, and it should help me to start doing real pull-ups, I did them yesterday and my lats are sore today. So I found some more exercises that I enjoy and are geared toward my goals.
mike456 Registered User Join Date: Feb 2006 Posts: 3,282	Journal

09-28-2006, 05:05 PM	#133
mike456 Registered User Join Date: Feb 2006 Posts: 3,282	also I wanted to ask you guys should I try doing hanging leg raises for my abs, or will it just tighten up my hip flexors even more?
mike456 Registered User Join Date: Feb 2006 Posts: 3,282	Journal

09-28-2006, 07:24 PM	#134
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,862 Photos: 12	I wouldn't... I have the same problem as you. Anterior pelvic tilt. I had an appendectomy (appendix removed) and never trained my core specifically after that which was an injury waiting to happen keep stretching (i stretch twice a day) and doing planks and variations. Also make sure your doing glute bridges, very important that your glutes are activated, if they aren't all the stress will be put on other local muscles (which are much smaller and weaker and will eventually result in an injury) Also, down the road, when your hips are much more loose and your much more flexible, try going to a chiro. He might be able to help you, alot.
	Strength Edge

09-28-2006, 07:34 PM	#135
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	That modified pull-up sounds like a good exercise for you. You could also try doing some girp work too, hanging from the bar for as long as you can or even one handed. You could also try to hold yourself at the top position of the bar or do controlled drops. It's cool you are finding things you like to do, that's very important. Are you doing sissy squats? And what about step-ups? Can you do them without weights or does that still hurt your knees. What about bear crawls did you give those a shot? It sounds like you are working hard, Mike, keep it up.
	No strength within, no respect without - Kasmiri Proverb

09-30-2006, 01:28 PM	#139
mike456 Registered User Join Date: Feb 2006 Posts: 3,282	I think my hammies are really tigt, because I have a hard time keeping my back arched when doing deads, and they usually cramp up. Tight Muscles= Hams, Hip Flexors, Erectors (I think), TFL/IT Band Weak Muscles= Abs, Glutes and I need to Work on Core Stability Since I have weak ABS and tight erectors, should I do crunches? I know this isnt gonna help with my core stability or anthing, but will it make my abs tight?
mike456 Registered User Join Date: Feb 2006 Posts: 3,282	Journal

09-30-2006, 02:36 PM	#140
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,400	Have you been keeping with what you were doing before?
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

09-30-2006, 02:42 PM	#141
mike456 Registered User Join Date: Feb 2006 Posts: 3,282	yes, I am doing the stability, lifting (just military press, push-ups, pull-ups, bent rows- these really work the core) practicing squats, and really focussing on stretching now, since the past couple of days, I been strtching twice a day- you can't overstretch, can you? Since I have long/weak abs, do you think doing crunches will make them tight? I know its not gonna help with stability or anything, just wondering if it would be good for getting them tight...
mike456 Registered User Join Date: Feb 2006 Posts: 3,282	Journal

09-30-2006, 02:44 PM	#142
mike456 Registered User Join Date: Feb 2006 Posts: 3,282	oh and also been doing cardio, we do lots of running in school gym, and I been playing basketball acouple days a week, but if I play for too long, after my lower body is just fucked, my knees get messed up, ankles hurt, etc.
mike456 Registered User Join Date: Feb 2006 Posts: 3,282	Journal

09-30-2006, 03:05 PM	#143
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,400	It's more likely that you have tight abs and weak spinal erectors if you can't keep your back from rounding... You probably just have to progress to some tougher exercises if these things are getting easier for you. What's the program you're following now? How judiciously have you been following it? What about losing weight, have you been watching your diet?
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

09-30-2006, 03:12 PM	#145
mike456 Registered User Join Date: Feb 2006 Posts: 3,282	On an empty stomach I am like 230 (I got taller)
mike456 Registered User Join Date: Feb 2006 Posts: 3,282	Journal

09-30-2006, 03:15 PM	#146
mike456 Registered User Join Date: Feb 2006 Posts: 3,282	and ill be truthfull I havent been doing it exact like a routine, but I basically do everything, I do everything at least three times a week (Planks, Glute Bridges, Lifting, Bird Dogs, Standing on one leg), and I been Stretching everyday, as I said before the past couple of days, I have been stretching twice a day, I thiink this is what I was lacking of before, I wasnt doing the stretches intensely enough, I still can't find a stretch that I feel in my erectors, I don't know why... I tried the stretch P-funk gave me, but I just cant feel it, does this mean my erectors arent tight?
mike456 Registered User Join Date: Feb 2006 Posts: 3,282	Journal
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