***** All things Fitness *****

[penguinz]

2022 getting and staying fit thread!

[In58men]

Originally Posted by penguinz

No, having your form be perfect to near perfect on the lift. Most people do not brace properly as well as engage lats properly.

Many also extend too far back thrusting hips forward at the top of the lift. Good way to destroy lower back.

Mixed grip is also not a great idea. Puts your shoulders in an uneven position which can lead to injury as well.

This guy has some really good tutorials on lifting and proper form.

Awesome video, I definitely extend my back too far. My lower back has been killing me these past couple months. Chiropractor seems to be helping, just need to focus on proper technique. Thanks for posting.

[penguinz]

Originally Posted by In58men

Awesome video, I definitely extend my back too far. My lower back has been killing me these past couple months. Chiropractor seems to be helping, just need to focus on proper technique. Thanks for posting.

Check out his other videos as well. He can come across like a d-bag at times but he really knows his shit.

[JohnnyHammersticks]

Originally Posted by JohnnyHammersticks

Just finished the first 30 days of my latest P90X 3-month body reset. Doing the diet too. Eating mainly chicken breasts and steamed veggies.

I'm just a hair over 6 ft and I've dropped from 204 to 193 so far, and that's with a little added muscle. In the past the weight has really started coming off in days 30-90, so I feel like I'm headed in the right direction. That's also when most of the muscle-building happened.

Hoping to drop about 25 more while putting on about 10 more lbs of muscle. Went from 203 to 178 the last time I did the full 90 days with the diet, so that's what I'm using for a benchmark this time.

Finished on schedule yesterday. Didn't miss a workout for 90 days and did the diet. 204lbs on 3/13/23 to 182 yesterday. Put on quite a bit of muscle. Before/after pics are dramatic. Before is honestly frightening, after is pretty shredded.

No injuries until I tweaked my knee with 10 days left, but not badly enough to miss a workout.

So freaking ready to pig out. Not a single bite of pizza or ice cream for 3 months. Lived on chicken breasts, steamed veggies, turkey sandwiches, salads, energy bars, and an Outshine fruit popsicle if I had to have a sugar fix. Gates Extra Hot sauce on the chicken every night was the only thing that kept me from going nuts.

Now I can coast for awhile. Maintaining is a lot easier than getting there.

[ThaVirus]

Originally Posted by JohnnyHammersticks

Finished on schedule yesterday. Didn't miss a workout for 90 days and did the diet. 204lbs on 3/13/23 to 182 yesterday. Put on quite a bit of muscle. Before/after pics are dramatic. Before is honestly frightening, after is pretty shredded.

No injuries until I tweaked my knee with 10 days left, but not badly enough to miss a workout.

So freaking ready to pig out. Not a single bite of pizza or ice cream for 3 months. Lived on chicken breasts, steamed veggies, turkey sandwiches, salads, energy bars, and an Outshine fruit popsicle if I had to have a sugar fix. Gates Extra Hot sauce on the chicken every night was the only thing that kept me from going nuts.

Now I can coast for awhile. Maintaining is a lot easier than getting there.

Post pics, you sexy bitch.

[JohnnyHammersticks]

Originally Posted by ThaVirus

Post pics, you sexy bitch.

I look so damn sexy that if I posted the 'after' pic Katipan, BEP, and Billay wouldn't be able to get any work done for the next 6 months, and Billay just started a new job.

But joking aside, no one wants to see that 'before' pic. Trust me on that.

[mdchiefsfan]

Originally Posted by Marcellus

Go to the 22:00 min mark in this video and start listening and you will realize pretty much everything you believe about carbs and fat is wrong along with many long held beliefs in what types of diets and training burn more fat etc....

Its fairly technical and I've re-listened to many parts of it but I find it fascinating. Dr. Galpin trains a lot of profession athletes along a wide spectrum of sports along with teaching at Cal State Fullerton.



Edit: It does however explain why so many different types of diets and exercise programs are effective.

This is some really good info. Have to take it in chunks, as it is very in-depth, but I will be following this podcast. Thank you for sharing.

[penguinz]

Pulled 365 raw yesterday. Feels good to start seeing strength coming back after a year of recovering from unrelated injuries.

[Bearcat]

Originally Posted by Marcellus

Go to the 22:00 min mark in this video and start listening and you will realize pretty much everything you believe about carbs and fat is wrong along with many long held beliefs in what types of diets and training burn more fat etc....

Its fairly technical and I've re-listened to many parts of it but I find it fascinating. Dr. Galpin trains a lot of profession athletes along a wide spectrum of sports along with teaching at Cal State Fullerton.



Edit: It does however explain why so many different types of diets and exercise programs are effective.

I'll definitely have to re-listen to some of it... he's not amazing to listen to, heh.

Some of the time it's all "nobody know anything, this is how it is" and "it's all very simple" and then he'll also deep dive on things and go on tangents that aren't anywhere near answering the question.

I get the feeling he wants everyone to know how much he knows versus trying to educate, but I'm sure there are some good points in there for research, if nothing else.

I skipped around a bit and he mentioned the body wanting to burn fat for energy after a workout while storing carbs (since you're generally low on carbs).... thought that was interesting (at least until he said the after burn effect is minimal and doesn't really matter ).

I just watched a Jeff Nippard video on metabolism and his thoughts echoed what this guy was saying... building muscle is good, but the effects on metabolism isn't amazing per day (it could be per year, or over the course of years), and not what people once thought. Jeff mentioned adding 30lbs of muscle over 5 years and used that as an example to budge metabolism.

[In58men]

Originally Posted by penguinz

Pulled 365 raw yesterday. Feels good to start seeing strength coming back after a year of recovering from unrelated injuries.

That’s my PR, depending how I feel I might try for 385 today. Just gotta take it slow, lower back hurts quite a bit.

[penguinz]

Originally Posted by In58men

That’s my PR, depending how I feel I might try for 385 today. Just gotta take it slow, lower back hurts quite a bit.

My goal is at least 405. Going to try and hit the 1000lb club and if I can get to 405 on deads then it is virtually a given to hit the mark.

[loochy]

Originally Posted by penguinz

Pulled 365 raw yesterday. Feels good to start seeing strength coming back after a year of recovering from unrelated injuries.

That's the weight that I tore my lat with. It was nothing close to a 1rm either....I could do it for 8 or so and it all went to shit on the first rep, about an inch off the floor.


That happened last august. I haven't done any DLs off the floor since. I just recently started doing rack pulls to maybe at least build a little thickness back. My upper back and shoulder blade area is noticeably thinner since I stopped.

[penguinz]

Originally Posted by loochy

That's the weight that I tore my lat with. It was nothing close to a 1rm either....I could do it for 8 or so and it all went to shit on the first rep, about an inch off the floor.

Mixed grip?

[loochy]

Originally Posted by penguinz

Mixed grip?

Nope, double OH. I've been scared of mixed grip after seeing so many bicep tears because of it. When I went to pull off the floor it was just a pop pop pop in my left shoulder.


Doc wouldn't operate on it. He said it's a really rare injury and he only knew one surgeon that had even fixed one before, which was all the way down in Houston. He recommended just living with it since I'm not a competitive athlete.


The bad thing is that now I'm having a lot of shoulder problems now because of imbalance between push and pull. I have to make a conscious effort to keep my left shoulder retracted back and down in almost every motion I do. If I let it drift up or forward, it catches and crackles.

[penguinz]

Originally Posted by loochy

Nope, double OH. I've been scared of mixed grip after seeing so many bicep tears because of it. When I went to pull off the floor it was just a pop pop pop in my left shoulder.


Doc wouldn't operate on it. He said it's a really rare injury and he only knew one surgeon that had even fixed one before, which was all the way down in Houston. He recommended just living with it since I'm not a competitive athlete.


The bad thing is that now I'm having a lot of shoulder problems now because of imbalance between push and pull. I have to make a conscious effort to keep my left shoulder retracted back and down in almost every motion I do. If I let it drift up or forward, it catches and crackles.

Same, I have seen too many bicep tears from the mixed grip. To me it doesn't even feel good to grip mixed.

I hook grip. I am lucky to have a really strong grip.

With having part of my clavicle removed I have to be extra conscious to not let that shoulder roll forward. It sucks but has also forced me to spend the extra time to get form locked in.

[loochy]

Originally Posted by penguinz

With having part of my clavicle removed I have to be extra conscious to not let that shoulder roll forward. It sucks but has also forced me to spend the extra time to get form locked in.

How's benching and chest movements? Those are the hardest for me...the chest contraction causes an almost automatic roll forward. I haven't benched more than 75s pain free for the last year.