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
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Fixing my posture, and getting some balance!
- Thread starter mike456
- Start date
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
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...
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...
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
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
thanks for the advice
here are some really helpful yoga stretches as well
http://www.mamashealth.com/exercise/exstretch.asp
http://www.mamashealth.com/exercise/exstretch.asp
Just do it Mike. Doesn't matter how much you talk about it, that wont get you shit. No excuses.
Yesterdays Workout
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.
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.
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...
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.
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
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
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.
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.
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.
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.
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?
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?
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
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
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.
Fly out to AZ for a month.
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...
I wish I could, I wish I could
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That's not a meal....
However, stick with your game plan.... you can do it, it's just a matter of will
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.
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.
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?!)
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?!)
