Fixing my posture, and getting some balance!

[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/ErectorSpinae/BentoverCat.html
Hip Flexors: http://www.exrx.net/Stretches/HipFlexors/KneelingHipFlexor.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/exercises.php?MainMuscle=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!

 

[kenwood]

Ummm Goodluck . what did you do today, workout wise? or was it an off day? . i know your gonna/did stretching.

 

[mike456]

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.

 

[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!

 

[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.

 

[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.

 

[mike456]

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

 

[mike456]

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.

 

[P-funk]

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

 

[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.

 

[mike456]

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

alright, I have to buy those

 

[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.

 

[mike456]

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

 

[mike456]

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.

 

[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.

 

[P-funk]

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!

 

[mike456]

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

 

[mike456]

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.

 

[mike456]

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

 

[P-funk]

oh, gotcha.

 

[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

 

[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?

 

[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.

 

[P-funk]

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

 

[mike456]

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

 

[mike456]

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

 

[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.

 

[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.

 

[mike456]

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

 

[P-funk]

sorry, I meant chaiR (typed to fast)