Monday Moron Medical Monitoring, Session Six

I don't have much news to report as far as my GAINZ. I realized I was eating way, way too little protein to make any GAINZ with my BIG LIFTZ. I was keeping away from protein because, well, obviously it's been said a lot: Too much protein can cause stalls in weight loss and put you out of ketosis.

But I'm risking that because I really was very stalled anyway and I've decided to shift a bit of my focus to GAINZ. So, trying to eat around 120 grams of protein per day (at least), and trying to get two full meals in per day. (I had routinely been eating one or one and a half meals and eating maybe 70 or 80 grams of protein, tops; I saw very low GAINZ in muscle mass).

I guess I'm doing this plan. I was doing this when I saw proposed as an alternative to Rippetoe's scheme (I didn't want to do the powerclean Rippetoe recommends), but didn't know it was its own system. So I guess I've been doing this, might as well continue it.

Since I've been upping my protein (mostly during or post workout) I've stayed in ketosis, though often weak ketosis. I haven't lost any weight, but my WILDLY INACCURATE SCALE claims I lost 2% bodyfat. But I doubt its accuracy.

I'm planning on trying rock (wall) climbing near the end of September, so I've got a month to get into some sort of shape for that. I'm working on finger strength with this Finger Strength gadget and of course squeezing my balls (rubber, lacrosse and racquetball).

I'm also trying to... well, look, hate to admit this but at my physical peak I could do 2-3 chin-ups, and I haven't been able to do that since high school.

It's a hard exercise to do because you can't really build up to to them easily. You can either pull up your own body weight or you can't. Absent a machine at the gym, or a strap hanging from a doorframe (which seems dangerous to me), you can't really dial down your body weight to build up to a real chin-up.

So I'm trying some of these at-home chin-up alternatives -- strength training to get you towards a real chin up.

Here's another plan for slow-rolling your way to chin-ups (well, pull-ups actually), and here's another one, that has a simple exercise that looks promising: Just putting a towel on the floor, lying on it prone, and then pulling your body along the floor sliding on the towel.

So: tell me about your GAINZ, brahs. Anyone out of their stall? Anyone have good tips to share about anything?

Posted by: Ace at 05:35 PM

Comments

(Jump to bottom of comments)

1 Grease the groove for pull-ups

Posted by: Banana Splits Guy at August 22, 2016 05:37 PM (Ap4Ev)

2 And think about Winona

Posted by: Banana Splits Guy at August 22, 2016 05:37 PM (Ap4Ev)

3 Colin Powell has some weight loss tips

Posted by: wooga at August 22, 2016 05:37 PM (R5Qzt)

4 If you avoid carbs and protein, what's left? Besides sticks of butter...

Posted by: Anon Y. Mous at August 22, 2016 05:39 PM (R+30W)

5 4
If you avoid carbs and protein, what's left? Besides sticks of butter...

Posted by: Anon Y. Mous

Hillary's backside?

Posted by: pep at August 22, 2016 05:40 PM (LAe3v)

6 OK... OK.... damn it...

I'll quit procrastinating... off to the Gym....

Posted by: Don Q. at August 22, 2016 05:40 PM (qf6WZ)

7 Tip: don't drink when you're fasting.

But I will make an exception presently.

Posted by: Hillary Rotten Clinton at August 22, 2016 05:41 PM (uDgZ/)

8 Screw it and just do a cycle of HGH.

Posted by: Joe Hallenbeck at August 22, 2016 05:41 PM (NqZ29)

9 I got nothing.

But I'm here to revel in everyone else's GAINZ.

Posted by: bluebell at August 22, 2016 05:41 PM (805dc)

10 Power cleans are good but not if you are uncoordinated, lack wrist flexibility, or don't have a bar with rotating sleeves

Posted by: Banana Splits Guy at August 22, 2016 05:41 PM (Ap4Ev)

11 >>>or a strap hanging from a doorframe (which seems dangerous to me)<<<

You'll put yer eye out, kid.

Posted by: Dingy Harry at August 22, 2016 05:41 PM (H9MG5)

12 >>a simple exercise that looks promising: Just putting a towel on the floor, lying on it prone, and then pulling your body along the floor sliding on the towel.

In my mind there's an Ewok Skitching his ass across the carpet.

Posted by: garrett at August 22, 2016 05:42 PM (/hxGw)

13 Anal tobogganing can be a good workout for arms and core

Posted by: Banana Splits Guy at August 22, 2016 05:43 PM (Ap4Ev)

14 >>>10 Power cleans are good but not if you are uncoordinated, lack wrist flexibility, or don't have a bar with rotating sleeves

yeah i'm just not willing.

Posted by: ace at August 22, 2016 05:43 PM (dciA+)

15 8 Screw it and just do a cycle of HGH.

Posted by: Joe Hallenbeck at August 22, 2016 05:41 PM

I like the way you think. Got a newsletter?

Posted by: olddog in mo at August 22, 2016 05:43 PM (Dhht7)

16 pulling your body along the floor sliding on the towel.

In my mind there's an Ewok Skitching his ass across the carpet.

Yeah, details matter.

Posted by: pep at August 22, 2016 05:43 PM (LAe3v)

17 Weight loss threads are a tool of the fat-shaming Patriarchy.

DON'T JUDGE ME, MAN!!!

Posted by: Trigglypuff at August 22, 2016 05:43 PM (8ZskC)

18 Skydiving is on the menu for Sunday. Pretty stoked.

Thought I'd mention it.

Woo hoo!*

*Everybody says that when their canopy opens.

Posted by: Mr Macca Bean at August 22, 2016 05:43 PM (4ng05)

19 Lots 2 pounds again after last week's somewhat disappointing 1.5 loss.

Up to past 4 miles on the run. On gracepc's recommendation back in the second 4M thread, I checked out Original Strength. I think I can do that without messing up my Maffetone experiment.

More importantly, I think it's on the money as far as what my actual issues are: I can lift whatever or run whatever, but I'm still stiff--stiff enough to where Yoga is a pipe dream beyond the breathing part.

OS looks like it will actually help, and it is, interestingly enough based on the same principles I learned from the IAHP (iahp.org). They even say (without mentioning IAHP) that the techniques came from dealing with brain-injured people.

It's a fine line between "brain-injured" and "moron"...

Posted by: moviegique at August 22, 2016 05:44 PM (7zeA4)

20 I would have made some sweet GAINZ this week, but for some reason, I'm totally CONZTIPATED.

Posted by: Chris M at August 22, 2016 05:44 PM (k3w9p)

21 It's a hard exercise to do because you can't really build up to to them easily.

Negatives, coach.

Step up to the chin up bar from a chair or something and let yourself down as slowly as you can as often as you can.

Half of doing a new exercise is muscle memory and you can build it that way.

Posted by: Bandersnatch at August 22, 2016 05:44 PM (mgbwf)

22 skydiving, very cool. Got that on my list. Maybe next year.

basically I'm going to do the James Bond Skill List for the next year.

Posted by: ace at August 22, 2016 05:44 PM (dciA+)

23 got to lay off alcohol...damn.

Posted by: Diogenes at August 22, 2016 05:45 PM (r65B3)

24 by: Mr Macca Bean at August 22, 2016 05:43 PM (4ng05)

Tandem?

Posted by: Joe Hallenbeck at August 22, 2016 05:45 PM (NqZ29)

25 Anyone have good tips to share about anything?

I never consciously do "intermittent fasting," but I "accidentally" do it all the time when I simply forget to eat or don't feel like eating all day. Probably one or two days per week I eat ZILCH until dinner. So that counts as, like, a 20-hour fast each time.

But my recommendation is this:

I've noticed that if I get in a very calm zen-like state, I don't even notice that I'm fasting -- I don't feel hunger.

But conversely if it's a stressful day, then I'm wracked with hunger pangs and headaches (I get a headache when I get really hungry).

So the key to successful and painless Intermittent Fasting is to CHILLAX in the extreme.

You can "do things," but always do them in the calmest, slowest, most relaxed and stressless way.

And besides, having no stress is good for you in every other way as well.

Posted by: zombie at August 22, 2016 05:45 PM (jBuUi)

26 Ace, I starting eating fat bombs (really easy to make). I made chocolate and lemon and via one pound down it busted me out of my stall. Pinterest has good recipes.

Also, I made ultra low carb high fat cheddar and jaleoeno biscuits (I also made them with sausage...outstanding) and they've really helped too.

Posted by: Seems legit at August 22, 2016 05:45 PM (U+nHb)

27 here's another one, that has a simple exercise that looks promising: Just putting a towel on the floor, lying on it prone, and then pulling your body along the floor sliding on the towel.

The carpet says "forget it."

Posted by: Cicero (@cicero) at August 22, 2016 05:46 PM (8ZskC)

28

I'm on the road 10-15 days a month. Ain't no way I am getting down on that motel carpet...

Posted by: In Vino Veritits at August 22, 2016 05:46 PM (qul7b)

29 bandersnatch

yes i'll try that. I don't think I can do much of a negative yet, either, alas.

plus, shoulder still healing.

movieqique,

Becoming a Supple Leopard is really good for mobliziation exercises and theory.

Posted by: ace at August 22, 2016 05:46 PM (dciA+)

30 I think at some point you have to pick a priority: weight loss or strength increase. There is a diet that's better for losing weight and a diet better for increasing muscle mass. I don't think you can do both after a point. You have to specialize.

Me, well the good part was I'm still on IF and it's still working pretty well for me. I think I'm slimming down and I'm planning on keeping on it through the holidays.

The not so good part? Haven't been working out. Even my lame fast morning workouts. Oh well, tomorrow's a new chance to stop being a slacker.

Posted by: Mark Andrew Edwards at August 22, 2016 05:46 PM (MYX5P)

31 So the key to successful and painless Intermittent Fasting is to CHILLAX in the extreme.

You can "do things," but always do them in the calmest, slowest, most relaxed and stressless way.

You're just now figuring this out?

Posted by: Sloths at August 22, 2016 05:46 PM (LAe3v)

32 >>>ce, I starting eating fat bombs (really easy to make). I made chocolate and lemon and via one pound down it busted me out of my stall. Pinterest has good recipes.

i'm in ketosis though. just not making any LOSS GAINZ

Posted by: ace at August 22, 2016 05:47 PM (dciA+)

33 >>I think at some point you have to pick a priority: weight loss or strength increase. There is a diet that's better for losing weight and a diet better for increasing muscle mass. I don't think you can do both after a point. You have to specialize.

right. i'm going to try going for GAINZ for a while and see if I can then do LOZZEZ

Posted by: ace at August 22, 2016 05:47 PM (dciA+)

34 Ace
Use a chair below pull up bar and put one or both feet on it as a weigh to offset some weight as u build up to full weight pull up. Also.....check out book called Primal Endurance. Geared toward endurance athletes on lchf but tons of good stuff for everyone in there.

Posted by: Jake at August 22, 2016 05:48 PM (DeZld)

35 Jesus Ace your over thinking this shit. Eat smaller portions, eat healthier but not to healthy enjoy your food and exercise...It ain't brain surgery. Also stop drinking, that helps alot.

Posted by: Nevergiveup at August 22, 2016 05:48 PM (zp+j1)

36 I would have made some sweet GAINZ this week, but for some reason, I'm totally CONZTIPATED.

No shit?

Posted by: Cicero (@cicero) at August 22, 2016 05:48 PM (8ZskC)

37 You want GAINZ? Try Gaines-Burgers.

Posted by: wth at August 22, 2016 05:48 PM (HgMAr)

38 @25 Anyone have good tips to share about anything?
- - - -

Get a FitBit. Have said it before. My daughter got me one and its annoying as hell but damnit, it works. Like a bio-feedback loop, you begin to take measure of your steps and caloric intake.

Posted by: Diogenes at August 22, 2016 05:48 PM (r65B3)

39 i'm still doing IF but i'm expanding the window a bit, maybe up to six hours.

(I had been down to four or less.)

Posted by: ace at August 22, 2016 05:48 PM (dciA+)

40 I shifted from Yuengling, at 10 grams of carbs to Bud select 55, with 1.9 grams

Tastes like second hand beer, but I seem to be thinner in the middle.

Posted by: Village Idiot's Apprentice at August 22, 2016 05:48 PM (ptqRm)

41 by: Mr Macca Bean at August 22, 2016 05:43 PM (4ng05)

Tandem?
Posted by: Joe Hallenbeck at August 22, 2016 05:45 PM (NqZ29)

Negative. I'm starting the "A" license course. I want to fly a wingsuit eventually.

Posted by: Mr Macca Bean at August 22, 2016 05:48 PM (4ng05)

42 Rippetoe himself says skip power cleans if you are over 40

Posted by: Yo! at August 22, 2016 05:49 PM (uPt3V)

43 I only learned this year that I was doing pullups wrong. In order to pop up from the bottom, you must consciously pop out your shoulderblades. I did not know this, only using my arms and shoulders to pull me up, with limited success.

As mentioned above, a good way to build up to your first pullup or dip is to start at the top and slowly let yourself down. In a coupla weeks you'll be doing your first one. After that it's cake.

Posted by: spongeworthy at August 22, 2016 05:49 PM (mrfTe)

44 I forgot,

Yo!

Posted by: Yo! at August 22, 2016 05:49 PM (uPt3V)

45 I've IFing like this:

One day during the week, The Boy and I get a sandwich from a great local place. So I eat then. I know I'm going to the movies a couple days later, and that will probably mean popcorn, so I schedule a real meal prior to that which (maybe) limits the amount of popcorn I eat and (definitely) narrows the window in which I eat.

Then, I know a couple of days later I'll be going to my mom's. So that's the next time I schedule eating. Etc.

This week, it's Monday lunch, Tuesday dinner, Thursday dinner, and probably Sunday dinner (maybe another meal in there somewhere, but maybe not).

It just gets easier. Cuts down on the food bill, too.

Posted by: moviegique at August 22, 2016 05:49 PM (7zeA4)

46 There was a commercial on during the Olympics that showed a guy doing pull ups on a short length of rope wrapped a couple times around a tree. Just grabbed both ends and pulled up.

No idea what the commercial was for. But the minimalist pull up was cool. Made me wish I had a nice horizontal tree branch handy.

Well, that and the ability to do a pull up.

Posted by: Mama AJ at August 22, 2016 05:49 PM (gTQoY)

47 I'm a big believer in taking in enough calories in conjunction with the amount of work you're putting in. Starving your body while trying to build it up is not only illogical it's dangerous. Have you seen the amount of calories those Olympic swimmers consume ?

Posted by: Joe Hallenbeck at August 22, 2016 05:50 PM (NqZ29)

48 I shifted from Yuengling, at 10 grams of carbs to Bud select 55, with 1.9 grams

Tastes like second hand beer, but I seem to be thinner in the middle.

Oh I'm sorry but there's no way that can be worth it.

Posted by: Bandersnatch at August 22, 2016 05:50 PM (mgbwf)

49 Most of the Olympic lifts and accessory lifts take a lot more practice and coordination to get good at than the average gym rat is willing to put in. Crossfit type stuff has lots of peeps snatching and overhead squatting but with awful form and nothing weight. Used to be kids grew up with that stuff in the 50s and 60s but now trying to learn a decent snatch in your 30s or older for the first time is going to take a long long time. If you're just training for general fitness, not worth it unless you got a lot of time and patience.

Posted by: Banana Splits Guy at August 22, 2016 05:50 PM (Ap4Ev)

50 It burns when I pee.

Posted by: Mr. Peebles at August 22, 2016 05:50 PM (v9gSJ)

51 I've noticed that if I get in a very calm zen-like state, I don't even notice that I'm fasting -- I don't feel hunger.
- - - -

Since when do 'ron and 'ettes have time for zen-like states? That usually comes after the 5th or 6th tequila slammer.

Posted by: Diogenes at August 22, 2016 05:51 PM (r65B3)

52 moviegique, eating only 4 meals a week seems to be very extreme, and can't be good for you. I don't mean to sound like your mom or your wife, but I do hope you are careful.

Posted by: bluebell at August 22, 2016 05:51 PM (805dc)

53 Supple Leopard?

That anything like Crazed Sex Poodle?

Posted by: Algore at August 22, 2016 05:51 PM (H9MG5)

54 22 skydiving, very cool. Got that on my list. Maybe next year.

basically I'm going to do the James Bond Skill List for the next year.

Posted by: ace

Uhhhh -- no.

Skydiving is not the risk-free fun sport they want you to think it is.

It is in reality quite dangerous.

Just last month there was a local skydiving business out in Lodi (or around there) where they have daily first-timers-jump-with-pros flights, and -- predictably -- a pro/first-timer's chute mis-deployed and they BOTH DIED.

When they interviewed the owner of the skydiving business, asking if this was going to make him go bankrupt or whatever, he totally shrugged it off and said, "Wha? Since we opened back in the '90s we've had SIXTEEN DEATHS and none of them ever affected my business before. So why would this accident hurt sales? In fact, sixteen deaths is on the LOW-END of the spectrum for a business like ours during that period -- other companies have all had more deaths."

After seeing that news report, I reconfirmed my vow never to skydive or even think about skydiving.

Posted by: zombie at August 22, 2016 05:51 PM (jBuUi)

55 Posted by: Mr Macca Bean at August 22, 2016 05:48 PM (4ng05)

That's cool.

Posted by: Joe Hallenbeck at August 22, 2016 05:52 PM (NqZ29)

56 ace--

You know, I have "Supple Leopard" categorized on the Wiki as "stretching", but if it's like OS, then it's more a movement thing.

Anyway, I'll get it right after I'm done with OS. (So many exercise plans, so few bodies. Well, one body.)

Posted by: moviegique at August 22, 2016 05:52 PM (7zeA4)

57 Something else: I destroyed my spine deadlifting. Stenosis helped. I went to a chiropractor who stretches his patients out on a rack. It really works.

Anyway, he told me he sees plenty of lifters (he lifts, too) and 90+% injure themselves on DL's. If you must DL, make sure you flex the hell out of your abs, particularly when you snap up at the top. You need all the muscle you have to be engaged to keep the weight off your spine.

Posted by: spongeworthy at August 22, 2016 05:53 PM (mrfTe)

58 My scale stall that I've been in since June (not a complete stall because I somehow managed to lose two pants sizes without even a single pound loss on the scale) has finally ended. I'm down another 4 pounds in two weeks, for a total loss of 64 pounds. I also noticed that my size 6 shorts are starting to get loose in the waist and I was able to wear a size 4 skirt to church last Sunday, so I think I'm borderline about to be officially in the next size down.

I'm more of a lazy keto person, in that I have mostly just made sure my carbs were ultra low and didn't worry about the rest of it. Lately I've been intentionally tracking and I think I was eating too much protein and not quite enough fat. I was averaging between 65-70 g of protein a day and I dropped it down to between 55-57 g a day (I'm a lady and not working out so I'm only going for maintaining muscle mass). I also upped my fat to make sure my macro ratio as a share of total caloric intake is 80% fat. It's basically just some extra butter on my cuts of meat or extra cream in the morning fatty coffee that does it.

Anyway, stall seems to be broken so I'm happy. I'm now 16 lb away from my scale goal. I made my pants size goal when I got into an 8, so I am not unhappy with my physical size.

Posted by: Mandy P. (Not Patinkin), lurking lurker who lurks at August 22, 2016 05:53 PM (KkVB6)

59 "Oh I'm sorry but there's no way that can be worth it."

I'm sort of on the fence with this. So 'I'll give it another two weeks and see what happens.

The other thing is, if I don't eat breakfast, I can go right through to supper, and not be hungry.

If I eat breakfast, by mid-afternoon I am so hungry I could eat the maggots out of a roadkill monkey.

So, I try to skip breakfast.

Posted by: Village Idiot's Apprentice at August 22, 2016 05:53 PM (ptqRm)

60 Uhhhh -- no.

Skydiving is not the risk-free fun sport they want you to think it is.

It is in reality quite dangerous.

Just last month there was a local skydiving business out in Lodi (or around there) where they have daily first-timers-jump-with-pros flights, and -- predictably -- a pro/first-timer's chute mis-deployed and they BOTH DIED.

Posted by: zombie

Haha! SPLAT! Pancake city, suckers!

Posted by: Rachel Corrie at August 22, 2016 05:54 PM (VAsIq)

61
ACE, HOW ARE YOUR EYES?

CAN YOU READ THESE WORDS ON THE SCREEN?

Posted by: Mister Magoo's at August 22, 2016 05:54 PM (MAXDh)

62 After seeing that news report, I reconfirmed my vow never to skydive or even think about skydiving.
Posted by: zombie at August 22, 2016 05:51 PM (jBuUi)

I made 28 jumps in the military under a round canopy, and absolutely loved it. There's risk in everything.

Posted by: Mr Macca Bean at August 22, 2016 05:54 PM (4ng05)

63 The other day I received a mailing of the ketogenic diet from a nutrition source I trust. I tried to tiny url it but it didn't work out. If you go to precisionnutritiondotcom and then search ketosis at the search box lower right you will come to an interesting article on the ketogenic diet. It was simple and interesting and might be useful for those who may not know too much about it or want to delve into too deeply but do want accurate info. I have, over time, gotten useful info from PN.

2cents. Good luck everybody.

Posted by: gracepc at August 22, 2016 05:55 PM (OU4q6)

64 I did my sky-diving in the Army. They sent me to a school for that.
A really crappy way to go to war. Its hot, crowded, someone ALWAYS gets sick, you're carrying 90lbs of crap, and when you land you are fighting surrounded.
It was a friggin' blast!!!!

Posted by: Diogenes at August 22, 2016 05:55 PM (r65B3)

65 You need to be careful with that much protein. It can put a real strain on your liver and your kidneys.

Might want to start taking Livercare (not Liv.52 that's got iron in it and guys don't need that much iron).

Posted by: Dack Thrombosis at August 22, 2016 05:56 PM (4ErVI)

66 The thing about sit ups, you see... you can do them anywhere, anytime. Everyone has a floor. But you won't. But they are so freaking important. Critical. Make those midsection muscles constrain your stomach and you fill with food faster and push the plate away.

I'm a cheap bastid but I have an Inclined bench - maybe 50 bucks it cost. Every time I see that thing it taunts me into 10, 20, 30 situps. Because when I bought it I swore I would use it. So I have.

Cheap investment, solid reward.

(flashes six pack at the 'ettes)

Posted by: free range 'sorta' conservative but not 'true' conservative at August 22, 2016 05:56 PM (ZFUt7)

67 >>>So: tell me about your GAINZ, brahs.

Since the implants and estrogen, my bras have experienced significant gains.

Posted by: Caitlyn Jenner at August 22, 2016 05:56 PM (vP09u)

68 Posted by: Mr Macca Bean at August 22, 2016 05:54 PM (4ng05)

Yeah you're going to be able to fly a bit longer than your previous jumps.

Posted by: Joe Hallenbeck at August 22, 2016 05:57 PM (NqZ29)

69

Dude, don't do the towel workout.

Look up "Mike Chang" on youtube. He's a huge shithead. Do NOT do anything Mike Chang says to do.

Posted by: Mister Magoo's at August 22, 2016 05:57 PM (MAXDh)

70 54: zombie, my daughter wanted me to go skydiving with her. i pretended i didn't here her. tandem jumps just suck.

Posted by: chavez the hugo at August 22, 2016 05:57 PM (KP5rU)

71 I made 28 jumps in the military under a round canopy, and absolutely loved it. There's risk in everything.
Posted by: Mr Macca Bean

Ah, you're a military veteran -- which explains you built-in bravery.

I have an extremely high risk-avoidance factor.

Sure, everything has risks, but no need to volunteer for those actions which are on the riskier-end of the spectrum.

Posted by: zombie at August 22, 2016 05:57 PM (jBuUi)

72 Always always always wanted to parachute once-in-a-lifetime and solo,but guess at this point ain't gonna happen.

Posted by: Skip at August 22, 2016 05:57 PM (0G2eQ)

73 >>>So: tell me about your GAINZ, brahs.

Um, like, I paint pictures of people.

Posted by: Thomas Gainsborough at August 22, 2016 05:57 PM (vP09u)

74 After seeing that news report, I reconfirmed my vow never to skydive or even think about skydiving.

zombie -- I'm with you.

Posted by: eleven at August 22, 2016 05:58 PM (qUNWi)

75 I got a FitBit Surge for my birthday that has been keeping me motivated - over 10,000 steps daily and at least 2222 calories expanded daily. But it was shocking to see how slow my metabolism was..

Posted by: IC at August 22, 2016 05:58 PM (a0IVu)

76 I have been studying how and why old people fall and how best to prevent it. Too long to post as a comment but if I had to do it in one sentence: Lots of walking lunges, with weight.

Posted by: spongeworthy at August 22, 2016 05:58 PM (mrfTe)

77 > I'm working on finger strength with this Finger Strength gadget and of course squeezing my balls

73 comments and nobody goofs on this.

I Don't Even Know Who You People Are Anymore!

Posted by: ArthurK at August 22, 2016 05:59 PM (h53OH)

78 Posted by: spongeworthy at August 22, 2016 05:58 PM (mrfTe)

That's my main tennis exercise.

Posted by: Joe Hallenbeck at August 22, 2016 05:59 PM (NqZ29)

79 I use one of the doorframe contraptions. I find it works great. It uses center-of-mass trickery to keep from slipping.

Posted by: Stephen Price Blair at August 22, 2016 05:59 PM (GTByf)

80 I got a FitBit Surge for my birthday that has been keeping me motivated - over 10,000 steps daily and at least 2222 calories expanded daily. But it was shocking to see how slow my metabolism was..

Posted by: IC
- - - -

Same here. I'm not sure I trust it for all the data is shows, like the sleeping at night stuff. but for caloric burn and steps, it does keep you motivated.

Posted by: Diogenes at August 22, 2016 06:00 PM (r65B3)

81 Hey Ace, one way to quickly improve your strength is to do negatives. With chin ups, what that would entail is either using a chair or having a training partner help you to the top, then as slowly as you can lower yourself to the bottom position (on your own), resisting all the way--ie taking 5---10 seconds to lower yourself down. Many bodybuilders and power lifters train using negatives more than doing the positive portion of a movement, so if it's feasible for you you might try them. They work but you'll be sore the next day so ease into them.

Posted by: Patrick at August 22, 2016 06:00 PM (S5Ta1)

82 Who in the hell leaves a perfectly functioning airplane in mid flight?

Posted by: Village Idiot's Apprentice at August 22, 2016 06:00 PM (ptqRm)

83 I was doing Wendler 5-3-1 program. Pretty simple, quick. And effective. Just the four basic lifts and then you do some accessory work.

Posted by: scofflaw_x at August 22, 2016 06:00 PM (jFNwH)

84 But I am trying to get out and bike ride at least every other day

Posted by: Skip at August 22, 2016 06:00 PM (0G2eQ)

85 52 -- bluebell

It does seem extreme, but it really doesn't =feel= extreme. It's also more than four meals, though: I'll have a snack before the meal sometimes, or a snack after it.

It's really a window, it's just a short window, an 2-3 hours, maybe.

Also, it's not religious. If I'm hungry, I'll eat. But it's surprising to me that I find I'm not hungry as often as I'd think. I had eaten Friday at lunch and didn't plan to eat again until Sunday night, but some healthy food on Saturday night looked and smelled good, so I ate.

In the words of the Zen master:

When hungry, eat.
When tired, sleep.

Posted by: moviegique at August 22, 2016 06:00 PM (7zeA4)

86 The State Department issued a warning on Monday urging U.S. citizens to avoid traveling to Iran, which has made the detention of Americans a priority.

DRUDGE

Gee I wonder why? Well there are a couple of Billion reasons I guess?

Posted by: Nevergiveup at August 22, 2016 06:01 PM (zp+j1)

87 Posted by: moviegique at August 22, 2016 05:44 PM (7zeA4)

I am glad you checked it out and that you might be able to benefit from it. There is a lot of crap out there, but there is also a lot of good stuff. If you stick with the OS guys they might lead you to some others who are really worth taking a look at. Or not.

Posted by: gracepc at August 22, 2016 06:01 PM (OU4q6)

88
Ace, get into Deadlifts if your back is okay.

Deadlifts are the #1 compound lift (exercise), which is what you should be doing. Compound lifts. For strength. With strength, comes muscle gainz.

Isolation exercises are okay, but let's face it, you ain't gonna be a babybuilder.

Posted by: Mister Magoo's at August 22, 2016 06:01 PM (MAXDh)

89 Ace, I wouldn't worry about ketosis and all that shit.

If your primary goal is to lose weight: count your calories, aim for about 40% of your calories from protein and continue to lift. Your primary goal is not to gain strength (although that may happen thanks to newb gains); your primary goal is to lose weight AND minimize muscle loss while doing so. Keep the protein high. I personally like to go with higher protein, very low carbs and high fats, but that's just me. I'd guess the most common protein/carbs/fat ratio for cutting is 40/40/20.

Btw, some universities and private health practices offer cheap DEXA scans to give you a pretty accurate body fat percentage, which you can then use to dial in your daily calorie needs. I get my DEXA scans for free at my concierge doctor service, but they also give out scans to the public for $20 a pop. The printout you get is awesome - everything you need regarding diet.

Posted by: ElKomandante at August 22, 2016 06:01 PM (Ql4Nd)

90 I just lost ten pounds on the porcelain bus. Christ, I could choke a monkey with that dump.

Chelsea, get your ugly ass in here with that plunger!

Posted by: Hillary! at August 22, 2016 06:01 PM (89T5c)

91 "I Don't Even Know Who You People Are Anymore!"

What...you don't squeeze your balls?

Dude..

Posted by: Village Idiot's Apprentice at August 22, 2016 06:01 PM (ptqRm)

92 Who in the hell leaves a perfectly functioning airplane in mid flight?

Mad dogs, Englishmen, and tards.

Posted by: eleven at August 22, 2016 06:01 PM (qUNWi)

93 73 >>>So: tell me about your GAINZ, brahs.

Um, like, I paint pictures of people.
Posted by: Thomas Gainsborough

The joke would have been a classic if presented like this:

">>>So: tell me about your GAINZ, brahs.

Well, I've got this one of boy wearing an all-blue outfit..."

Posted by: Huntington Library at August 22, 2016 06:01 PM (jBuUi)

94 Try this pyramid.

Upper body 8 reps, 6, 4, 4, 4, 6
increase weight by ten lb plate each side and do 6 reps
increase weight by five pound plate do 4 rep,
increase weight by ten lb plate each side and do 4 reps
increase weight by five pound plate do 4 rep,
then decrease each side by one ten and one five pound plate and do 6 reps.

Lower body 10 reps, 8, 6, 6, 6, 8
but increase by ten pounds each side per set
save for last set decrease each side by two ten pound plates

Posted by: Locke Common at August 22, 2016 06:01 PM (I6Am+)

95 The State Department issued a warning on Monday urging U.S. citizens to avoid traveling to Iran, which has made the detention of Americans a priority.

DRUDGE

Gee I wonder why? Well there are a couple of Billion reasons I guess?
Posted by: Nevergiveup at August 22, 2016 06:01 PM (zp+j1)

Well on the bright side, an Iranian Prison is a great place to lose weight

Posted by: Nevergiveup at August 22, 2016 06:01 PM (zp+j1)

96 >>> I'm working on finger strength with this Finger Strength gadget and of course squeezing my balls

Knew a guy who tried to increase testosterone production by "milking" his balls at intervals throughout the day.

Or so he claimed.

Posted by: Banana Splits Guy at August 22, 2016 06:01 PM (Ap4Ev)

97 Weight related. Reported by Eric Bolling on Fox "The Five:"

Emory College study says dogs would rather have an "Attaboy" over treats.

Kimberly Guilfoyle replies her dog prefers to lick her feet.

Posted by: olddog in mo at August 22, 2016 06:03 PM (Dhht7)

98 Kimberly Guilfoyle replies her dog prefers ~~to lick her feet~~ peanut butter.

Posted by: Village Idiot's Apprentice at August 22, 2016 06:04 PM (ptqRm)

99

The IF is going well. Usually 11-7ish.

The not drinking is not going so well.

Posted by: In Vino Veritits at August 22, 2016 06:04 PM (qul7b)

100 For the love of...
All the newfangled crap.
You're in New York, right.
Find a good Tai Chi instructor. Gotta be at least 4 or 5 hundred in that little town.
Spend an hour a day practicing your form on days not in class.
Knock off the drinking.
Try to work up to 100 push-ups and sit-ups, done all at one time, per day.
Eat right. Do that you'll get where you want to be and then some.

Posted by: teej at August 22, 2016 06:04 PM (qyZxC)

101 Posted by: ace at August 22, 2016 05:48 PM (dciA+)

Don't know who advises you on IF but I like Brad Pilon. Keeps it simple too.

Posted by: gracepc at August 22, 2016 06:05 PM (OU4q6)

102 Try this pyramid.

Upper body 8 reps, 6, 4, 4, 4, 6
increase weight by ten lb plate each side and do 6 reps
increase weight by five pound plate do 4 rep,
increase weight by ten lb plate each side and do 4 reps
increase weight by five pound plate do 4 rep,
then decrease each side by one ten and one five pound plate and do 6 reps.

Lower body 10 reps, 8, 6, 6, 6, 8
but increase by ten pounds each side per set
save for last set decrease each side by two ten pound plates
- - - -

Gawd...too much math and now geometry! WTF????
You people are killing me!

Posted by: Diogenes at August 22, 2016 06:05 PM (r65B3)

103
Also, if you're only consuming, like,

I mean, that's just not enough. PLUS, to build muscle, you absolutely need Carbs. Enough carbs. Finding the right amount is the key.

Posted by: Mister Magoo's at August 22, 2016 06:05 PM (MAXDh)

104 Posted by: Village Idiot's Apprentice at August 22, 2016 06:04 PM

Off her feet? Must have missed that part.

Posted by: olddog in mo at August 22, 2016 06:06 PM (Dhht7)

105 80 -- IC, Diogenes

FWIW, I did an experiment a few weeks back, as I found myself in a position where I had a FitBit and a Peak Basis. So, I wore them both for a week, switching hands and comparing data, and doing things I could readily measure, like counting steps.

The FitBit was very accurate; The Basis underreported steps and got confused by sleep disturbances.

What I really discovered was that I hate wearing things on my body, though, so I gave away the FitBit, and I use the Basis for when I run (because it monitors heart rate and the version of the FitBit I had did not).

Posted by: moviegique at August 22, 2016 06:06 PM (7zeA4)

106
What the??

the "

Posted by: Mister Magoo's at August 22, 2016 06:07 PM (MAXDh)

107 Weight 179.5 -3 lbs

I feel you on pullups, Ace. I've been stalled at two now for three weeks. I'm trying to just arm hang for a while then simply try to bring my shoulder blades down and together like I'm beginning a pullup. Yesterday I almost did three so maybe it's having some effect. If I can't do three in another week I'll kip up. Yes, I'm that desperate.

Posted by: Eric E. at August 22, 2016 06:07 PM (7b4Mw)

108 I'm hoarding calories in the form of fat for the coming burning times. All you skinny, fit people are going to wish you had followed the Weasel model.

Posted by: Weasel at August 22, 2016 06:07 PM (Sfs6o)

109
>1500, rather

">" is 'less than,' right?

Posted by: Mister Magoo's at August 22, 2016 06:07 PM (MAXDh)

110
What the crap is going on here?!!?

Posted by: Mister Magoo's at August 22, 2016 06:07 PM (MAXDh)

111

Posted by: Mister Magoo's at August 22, 2016 06:08 PM (MAXDh)

112 >1500, rather

">" is 'less than,' right?

1

10 > 5

Posted by: eleven at August 22, 2016 06:08 PM (qUNWi)

113
okay, the 'greater than' arrow is BANNED by Pixy!

Posted by: Mister Magoo's at August 22, 2016 06:08 PM (MAXDh)

114 I always wanted to bungee jump. Was a single mom at the time. My mom and dad said as soon as little infidel was 18, feel free. Which made sense in hindsight. By that time, it didn't look so fun.

Posted by: Infidel at August 22, 2016 06:08 PM (hh7N1)

115
97 Weight related. Reported by Eric Bolling on Fox "The Five:"

Emory College study says dogs would rather have an "Attaboy" over treats.

Kimberly Guilfoyle replies her dog prefers to lick her feet.
Posted by: olddog in mo at August 22, 2016 06:03 PM (Dhht7)

Did she name him Dick Morris?

Posted by: Buzzion at August 22, 2016 06:09 PM (z/Ubi)

116
the less than symbol, then

Posted by: Mister Magoo's at August 22, 2016 06:09 PM (MAXDh)

117 this has been a really good thing for me and
it's become my favorite post.

mondays are fun.

Posted by: concrete girl at August 22, 2016 06:09 PM (oI7Qg)

118 10 > 5

means 10 is greater than 5.

Posted by: eleven at August 22, 2016 06:09 PM (qUNWi)

119 ace, did you have a chance to read Berardi's article I sent you?

Apropos of nothing....my friggin' 1st floor AC went out. I'm gettin' cranky....

Posted by: Tami at August 22, 2016 06:09 PM (Enq6K)

120 >>>Kimberly Guilfoyle replies her dog prefers to lick her feet.
Posted by: olddog in mo at August 22, 2016 06:03 PM (Dhht7)<<<

**squirt**

Posted by: Dick Morris at August 22, 2016 06:10 PM (H9MG5)

121 @105 Posted by: moviegique

Its really about consistency. Its what keeps you going on a regular basis that makes any diet/workout work.
Motivation changes with age too. 25 years ago I was a PT running Airborne stud. Now I'm old and broken down by life. And I like scotch and cigars.
But the FitBit has become the way my daughter keeps in in the loop and going.

Posted by: Diogenes at August 22, 2016 06:10 PM (r65B3)

122 A good training tip for pull-ups is stand on a bench and grab the pull up bar then lower yourself as slowly as you can to a count of 5.

Another one is do dead hangs a on the pull up bar and hang for 30 seconds or whatever you can do.

Last is the Australian pull ups...look them up on the internet as too lengthy to describe.

Kipping also builds stamina and gets you used to going up and down for coordination.

Good luck and don't quit!

Posted by: Hairyback Guy at August 22, 2016 06:10 PM (ej1L0)

123 just on my news channel fab says it's time to move on from all this email shit. arrogant p.o.s.

Posted by: chavez the hugo at August 22, 2016 06:10 PM (KP5rU)

124 Yup, the "less than"

symbol has been pixied.

Posted by: eleven at August 22, 2016 06:10 PM (qUNWi)

125
means 10 is greater than 5.

Thanks, Professor.

Now try to do 'less than'

Posted by: Mister Magoo's at August 22, 2016 06:10 PM (MAXDh)

126 RE: Pullups

When I first started working out, I got a cable crossover machine. I was doing Rob Fagin's Hormonally Correct Exercise program, and insists there are certain muscles you can't really properly work out without one.

Anyway, it's a great tool, if you've got a place to put it. (You need about 12x2 feet, but you can load whatever cheap weights on there you like.) Besides crossovers, you can do curls, pushdowns, leg raises and, apropos of this discussion, pulldowns. Enough pulldowns and you find yourself able to do pullups. At my height, I was doing 5-8 with additional weight. (I could do 10+ with nothing.)

Posted by: moviegique at August 22, 2016 06:11 PM (7zeA4)

127 1<10

Posted by: Old Blue at August 22, 2016 06:11 PM (9iR5/)

128 Did she name him Dick Morris?

Posted by: Buzzion at August 22, 2016 06:09 PM

Heh.

Posted by: olddog in mo at August 22, 2016 06:12 PM (Dhht7)

129 Thanks, Professor.

Now try to do 'less than'

If I was the professor I'd bang Ginger out by the lagoon.

Posted by: eleven at August 22, 2016 06:12 PM (qUNWi)

130
Won't work for me.

Posted by: Mister Magoo's at August 22, 2016 06:12 PM (MAXDh)

131 <

Posted by: Weasel at August 22, 2016 06:12 PM (Sfs6o)

132 Duz I winz the intertubz?

Posted by: Old Blue at August 22, 2016 06:12 PM (9iR5/)

133 I hear butter coffee is good, but my burro says no.

Posted by: Juan Valdez at August 22, 2016 06:12 PM (gOfte)

134 Now all kind of weird shizz is happening.

Posted by: eleven at August 22, 2016 06:13 PM (qUNWi)

135 okay, the 'greater than' arrow is BANNED by Pixy!

Posted by: Mister Magoo's at August 22, 2016 06:08 PM

Bet you don't have ampersands either.

>>>&&&

Posted by: olddog in mo at August 22, 2016 06:13 PM (Dhht7)

136 Last week, the average of three readings came to 297.33 lbs., so somehow I managed to lose over 4 lbs. without even trying, and no exercise again. Not quite sure what's going on here. I don't think it's scale error, cause even though I took 3 readings, all three had me under 300 lbs. The highest was 299 and a bit, the lowest 295 and a bunch.

This week, I kid you not, 3 readings of 297.2, no need to average. Still no exercise, but then practically no change from previous week.

One thing different now, my wife and I are trying Nutrisystem. There is a five day box you can get from Walmart, I got 2 so we can both try it out. Depending on how things go we may want to keep at it, or if we find we don't like it, well it's only 5 days.

Another thing is I am starting back using an app to track food and exercise. I used myfitnesspal a couple of years back, they still had my account. If you want to connect with me, my ID there is Cicero418.

To recap.
Week 0 weight - 300 lbs.
Week 1 weight - 300.46 lbs.
Week 2 weight - 297.33 lbs.
Current weight (Week 3) - 297.2 lbs.
Target weight (Week 52) - 250 lbs.
Progress - Lost 2.8 lbs.

Posted by: SummBoddie at August 22, 2016 06:13 PM (r64oR)

137 Here's a good vid of the Australian pull ups...

https://www.youtube.com/watch?v=sJe5xLbxaxg

Posted by: Hairyback Guy at August 22, 2016 06:14 PM (ej1L0)

138 The keto diet, LCHF, is excellent, I feel great. I swear it's those fat bombs and sausage biscuits.

Posted by: Seems legit at August 22, 2016 06:14 PM (U+nHb)

139 On pull-ups, do the last let-down extremely slowly to help overcome plateaus.

But also expect plateaus. Don't worry about them. The fact that you can do three makes you more fit than most people.

Posted by: Stephen Price Blair at August 22, 2016 06:15 PM (GTByf)

140
On the contrary, I do indeed have ambersands.

&

Posted by: Mister Magoo's at August 22, 2016 06:15 PM (MAXDh)

141 gracepc --

I've run my oldest (who has sometimes been described as having CP) through some of these exercises in the past. I feel like it's in the right ball park. Simple movements that I really cannot do easily, but on a gradient where I can improve.

Posted by: moviegique at August 22, 2016 06:15 PM (7zeA4)

142 Not sure if you have somewhere you can use these ace but they're great for learning/assisting with pullups.

http://tinyurl.com/zwbgq3y

Posted by: Tami at August 22, 2016 06:15 PM (Enq6K)

143 What's wrong with sausage biscuits?

Posted by: Weasel at August 22, 2016 06:15 PM (Sfs6o)

144 Peruvia has amber sands.

Posted by: eleven at August 22, 2016 06:16 PM (qUNWi)

145 Well, time to go work on the short game.
Damn 9 iron.

Posted by: Diogenes at August 22, 2016 06:16 PM (r65B3)

146

[]{}&&&&^

Posted by: In Vino Veritits at August 22, 2016 06:17 PM (qul7b)

147 Dropped to late 204 last week, -2, then did my first splurge in 12 weeks and ate a Big Daddy Hamburger, fries, onion rings and three mugs of beer on Saturday evening. Back to 206 this morning, right where I was last Monday.

I immediately got back on track on Sunday and today, though I only walked 7 miles today.

I just needed the break.

Oh, I also found about 3 weeks worth of Chantix in a drawer so I guess I will use them.

Posted by: Grump928(C) says Free Soothie! at August 22, 2016 06:17 PM (rwI+c)

148 Oh also, up to 50 box squats a day now, so that's something.

Posted by: Grump928(C) says Free Soothie! at August 22, 2016 06:18 PM (rwI+c)

149 and I guess that's it.

Posted by: Grump928(C) says Free Soothie! at August 22, 2016 06:19 PM (rwI+c)

150 This from Drudge...I think I'll pass on this.

Forget boot camps, try new POOP camp weight loss fad that pokes through your waste for diet answers.

Posted by: Diogenes at August 22, 2016 06:20 PM (r65B3)

151 @121 Yeah, I think there's a lot of room in the "fit" category. You can be buff, or have a lot of endurance, or flexible or some balance between them all. To paraphrase, 100% of the workouts you don't do, don't improve your health.

Posted by: moviegique at August 22, 2016 06:20 PM (7zeA4)

152 *glares at Grump*

You killed the thread.

*kicks in the knee*

Posted by: Bandersnatch at August 22, 2016 06:20 PM (mgbwf)

153 I'm planning on trying rock (wall) climbing near the end of September, so I've got a month to get into some sort of shape for that. I'm working on finger strength with this Finger Strength gadget and of course squeezing my balls (rubber, lacrosse and racquetball).

Hang from a doorjamb by your finger tips, one hand in the room, one out. When you can do that, start doing some pullups there.

Posted by: Grump928(C) says Free Soothie! at August 22, 2016 06:22 PM (rwI+c)

154 You killed the thread.

I'll do multiple meandering comments to kick start it.

Posted by: Grump928(C) says Free Soothie! at August 22, 2016 06:22 PM (rwI+c)

155 Because I could talk all night about my new AK.

Don't make me do it!

Posted by: Grump928(C) says Free Soothie! at August 22, 2016 06:23 PM (rwI+c)

156 I really could.

Posted by: Grump928(C) says Free Soothie! at August 22, 2016 06:24 PM (rwI+c)

157 >>>Hang from a doorjamb by your finger tips, one hand in the room, one out. When you can do that, start doing some pullups there.
Posted by: Grump928(C) says Free Soothie! at August 22, 2016 06:22 PM (rwI+c)

For the beginner, possibly even intermediate, rock climber, if you're hanging from your fingertips you fucked up. Use your feet. The Tom Cruise shit can wait.

Posted by: Banana Splits Guy at August 22, 2016 06:24 PM (Ap4Ev)

158 *kicks the other knee*

Posted by: Bandersnatch at August 22, 2016 06:25 PM (mgbwf)

159 Ace, I hope you're not going to put a chin up bar in a doorway. I've seen way too many videos of dudes getting hurt when those things suddenly decide to come loose.

Posted by: Dang at August 22, 2016 06:25 PM (k0G44)

160 For the beginner, possibly even intermediate, rock climber, if you're hanging from your fingertips you fucked up. Use your feet. The Tom Cruise shit can wait.

I assumed he could already climb a ladder.

Perhaps I presume too much.

Posted by: Grump928(C) says Free Soothie! at August 22, 2016 06:25 PM (rwI+c)

161 After you tear your rotator cuff rock climbing, I'll give you some rehab exercises to do.

DON'T ROCK CLIMB.

Posted by: Nip Sip at August 22, 2016 06:25 PM (F1iXz)

162 I have to agree with teej@100. Tai Chi covers breathing, lengthening, static, all over muscle control.

Posted by: Ben Had at August 22, 2016 06:26 PM (QJEXi)

163 This thread died fast...

Posted by: Tami at August 22, 2016 06:28 PM (Enq6K)

164 It will be missed.

Posted by: Grump928(C) says Free Soothie! at August 22, 2016 06:29 PM (rwI+c)

165 I'm tempted to ask about Grumpy's new AK, but after firing one, I'm not a fan.

Posted by: Diogenes at August 22, 2016 06:29 PM (r65B3)

166 Word of warning to everyone drinking alcohol on the low carb/no carb kick. When I first went paleo some five years ago, I cut out alcohol as well, as its absence was part of the overall bi-annual get in shape routine. Two weeks in, I got together with some friends in Las Vegas for a weekend. Draining grossly overpriced Bushmills with both hands, as is my custom and still cheaper than getting them for free at the $25 table, I lost two hours.

Hadn't blacked out in 20 years, since college to be specific, but I came to flat on my back surrounded by casino security. Not the casino I last recalled being in and my friends were no where to be found. I was escorted out, guards in formation around me and poured into a cab. After some internet research, I confirmed that the lack of carbs will reduce your tolerance to that of a toddler.

Posted by: Desmondo at August 22, 2016 06:29 PM (zsQy2)

167 Ace, back in the day CAC (who? Amirite?) indexed his astronomy posts, which index set me on my own astronomy path. These weekly posts of yours are interesting and helpful and seem a great candidate for indexing to me. Of course once you make the index you'll have to immediately stop posting about this and disappear, so maybe not.

Posted by: Major major major major at August 22, 2016 06:30 PM (6Da5l)

168 Most of rock climbing is hugging the rock face and pushing with legs, it's not orangutan strength. There's a reason a lot of rock climbers are stringy dudes or chicks - tough to hug a wall with a belly. Grip strength helps if you're playing under an overhang, but you get worn out fast when you're using arms and hands.

Posted by: Banana Splits Guy at August 22, 2016 06:30 PM (Ap4Ev)

169 #1 Ranked Crimson Tide vs USC Trojans in Dallas Saturday September 3rd.

I'm ready for FOOTBALL!

Posted by: Grump928(C) says Free Soothie! at August 22, 2016 06:30 PM (rwI+c)

170
#dicksoutforgainz

Posted by: Mister Magoo's at August 22, 2016 06:30 PM (MAXDh)

171 Mr. Magoo, minx elides anything between the less than and greater than symbols.

This comes in handy if you want to print out "forbidden" strings. So:

Blazer

How'd I do that?

B-l-a-less than-greater than-z-e-r. Simple.

Imgur.

Fun.

Posted by: Yuimetal at August 22, 2016 06:30 PM (vP09u)

172 I'm tempted to ask about Grumpy's new AK, but after firing one, I'm not a fan.

Aroo? What didn't you like?

Posted by: Grump928(C) says Free Soothie! at August 22, 2016 06:31 PM (rwI+c)

173

ONE TIME AT POOP CAMP IDI DECIDED HIS CHRONIC DIGESTION PROBLEM WAS DUE TO BAD GUT FLORA AND WANTED TO TRY A FECAL TRANSPLANT.

SO THE CRAZY KID DECIDES TO SCOOP SOME UP OUT OF THE TWO HOLER LATRINE. HIS CELL PHONE FALLS OUT OF HIS POCKET AND DOWN THE HOLE. SO HE STICKS HIS HEAD AND ONE ARM DOWN THE HOLE TO GET IT.

SURE ENOUGH, HE GETS STUCK IN THE SHITTER.

ABOUT THAT TIME ANOTHER CAMPER RUNS IN WITH MASSIVE DIARRHEA AND DUMPS A STEAMING LOAD DOWN THE OTHER HOLE. IDI TAKES A FACE FULL.

IT DIDN'T STOP HIS DIGESTION PROBLEMS. TURNS OUT HIS DIARRHEA WAS CAUSED BY PUTTING 4 STICKS OF BUTTER UP HIS ASS EVERY DAY...

Posted by: MIRROR UNIVERSE POOP TRANSPLANTER at August 22, 2016 06:31 PM (qul7b)

174 Medical monitoring. Not a criticism.

Sitting here with dad. Still without a wallet or DL or checkbook or cards. Manged to misplace them them between myself and BIL playing cover.

BTF outta me.

Posted by: Ricardo Kill at August 22, 2016 06:32 PM (9ym/8)

175
How'd I do that?

Clevah.

Posted by: Mister Magoo's at August 22, 2016 06:33 PM (MAXDh)

176 My brother and I did the stronglifts 5x5 plan a couple of years ago. We both gained a lot of muscle, and lost quite a bit of flab. Doing the same exercises may seem like it would get boring after a while, but when you start to feel and see the results, you realize that it is very effective. Best of luck to you, Ace!

Posted by: DaveK at August 22, 2016 06:34 PM (/NgNT)

177 Most of rock climbing is hugging the rock face and pushing with legs, it's not orangutan strength.

Yep. Girl928 and Somewhat-less-than-satisfactory-SiL (SWLTSSIL) are both climbers. Very lean. Girl was super proud last year to have finally been lead on some big climb their gang did.

Posted by: Grump928(C) says Free Soothie! at August 22, 2016 06:34 PM (rwI+c)

178 A couple things to try with chin-ups:

1. Much of it is neuromuscular -- one thing that helps is to think of pulling your elbows down to your sides rather than trying to pull yourself up. When you do this you get more of your lats involved -- these muscles are much bigger and stronger than your arms/shoulders.

2. Slow negatives (eccentric movement) on the descent, like many others have recommended

3. LInear programming on the Lat pull down machine can help build the strength to do/improve chins. Do the progression on this like you would do any of your other 5x5 lifts -- pick weight that lets you do your 5 sets of five, and increase weight by 5 lbs each session (depending on how your programming is set up for your other lifts). Do these with a "chin' grip -- shoulder-width with palms facing you (or use a v-handle)

Posted by: ScottInMiami at August 22, 2016 06:34 PM (6pKhD)

179 Mirror Universe is fantastic.

Posted by: Mr Aspirin Factory at August 22, 2016 06:35 PM (89T5c)

180 I am IF, trying to do more ketogenic diet, but I cannot get carbs down per day due to having a wife who won't cook for a diet.

Still working, just not as fast.

Posted by: Harun at August 22, 2016 06:36 PM (UBBWX)

181 11
>>>or a strap hanging from a doorframe (which seems dangerous to me)<<<

You'll put yer eye out, kid.

Posted by: Dingy Harry at August 22, 2016 05:41 PM (H9MG5)I laughed so hard I snorted.

Posted by: kathysaysso at August 22, 2016 06:36 PM (43OZ6)

182 I have an extremely high risk-avoidance factor.

Sure, everything has risks, but no need to volunteer for those actions which are on the riskier-end of the spectrum.
Posted by: zombie at August 22, 2016 05:57 PM

I will observe that you have lived through the Folsom Street Fair and How Berkeley Can You Be. Those, to me, having done HALO and one LALO, are much higher on the high avoidance factor scale.

Posted by: Duncanthrax at August 22, 2016 06:37 PM (shMPn)

183 How to go from 0 to 10+ chip-ups.

The initial goal will be to be able to do three sets of three chip-ups or pull-ups. Set 1 will be with the hands about 3-6 inches wider than shoulder width, palms away from the body. Set 2 will be with the hands an inch or two inside of shoulder width, no closer than a foot to each other, palms away from the body. Set 3 will be with the hands where-ever is most comfortable with the palms in towards the body.

When you start, you will probably not be able to do even one. That's ok. Cheat your way up using a chair. Cheat as little as it takes to get yourself up in two seconds. Then lower yourself down, without cheating, for ten seconds or so. Keep lowering yourself, just slowly. Do this 3 times for each set, take a minute or two between sets to shake your arms out.

You WILL feel this. Dear sweet and holy God will you feel this after the first time you try it. Remember pain is weakness leaving your body. Prayer helps. So do hot baths and Val-U-Rite. At first, don't do this more than once or at very most twice in a week. Within 4 or 5 sessions you should be able to get some of the reps in without cheating at all, and do this three times a week. Cheat as very little as it takes each time, and you'll gain strength pretty quickly.

Dips are also a good exercise for similar muscle groups in the back, I alternate between chip-ups and dips in my regular workout routines.

Posted by: The Atom Bomb of Loving Kindness at August 22, 2016 06:37 PM (8mYUr)

184 Actually, it was nearly three years ago now that I think about it. Her Grace the Heiress is nearly 16 months old and it was before she got pregnant.

Time sure gets away from you when you get old. It's like prison time, the days are long because not much changes, but the years are short, because not much changes.

Posted by: Grump928(C) says Free Soothie! at August 22, 2016 06:37 PM (rwI+c)

185
Dips can cause shoulder injuries.

Posted by: Mister Magoo's at August 22, 2016 06:39 PM (MAXDh)

186 Soon Ace is gonna be strutting around in a mesh tank top stretching and flexing his sternocleidomastoids.

And thanks for the alternatives to chin-ups. I'm off to the gym (across the hall and I still find excuses not to go). I've been standing on a box underneath the chin-up bar trying and straining to lift myself, based on the AHnult method of "If you want to lift 300 lbs, you try to lift 300 lbs

Posted by: All Hail Eris, Literate Savage at August 22, 2016 06:39 PM (jR7Wy)

187 I can't believe Banana Splits guy missed out on a chance to explain why rock climbing would be tough for Winona, in addition to dudes with bellies.

Posted by: endowments at August 22, 2016 06:40 PM (2+wt8)

188

Ace (and everyone else):

If you don't have access to an assisted pull-up/dip machine, search Amazon for "Power Tower".

It looks like a couple of models have attachment points for bands to provide an assist.

Posted by: Arbalest at August 22, 2016 06:40 PM (FlRtG)

189 It looks like a couple of models have attachment points for bands to provide an assist.

YOU'LL PUT YOUR EYE OUT!

Posted by: Harry Reid at August 22, 2016 06:41 PM (rwI+c)

190 im><gur?

Posted by: olddog in mo at August 22, 2016 06:41 PM (Dhht7)

191 ___ur?

Posted by: olddog in mo at August 22, 2016 06:42 PM (Dhht7)

192
Trump live in Akron, Ohio right now

https://www.youtube.com/watch?v=HoNaxw6zZ7Q

Posted by: Mister Magoo's at August 22, 2016 06:43 PM (MAXDh)

193 im<>gur

Posted by: Old Blue at August 22, 2016 06:43 PM (9iR5/)

194 @ 172. I don't get it.

Posted by: olddog in mo at August 22, 2016 06:43 PM (Dhht7)

195 Dips are also a good exercise for similar muscle
groups in the back, I alternate between chip-ups and dips in my regular
workout routines.

Posted by: The Atom Bomb of Loving Kindness at August 22, 2016 06:37 PM (8mYUr)

Dips are great if you wanna wreck your shoulders. Unnatural shoulder position that can (and often does) cause shoulder impingement.

Posted by: Tami at August 22, 2016 06:43 PM (Enq6K)

196
Trump: Hillary Clinton is the Past!

Posted by: Mister Magoo's at August 22, 2016 06:43 PM (MAXDh)

197 im< >gur?

Posted by: Old Blue at August 22, 2016 06:44 PM (9iR5/)

198 @193 olddog, just reverse the two symbols:

___ur

Posted by: Yuimetal at August 22, 2016 06:45 PM (vP09u)

199 Posted by: moviegique at August 22, 2016 06:15 PM (7zeA4)

It's nice when you have to struggle a bit and can see improvement. A plus for your son.

I am small, compact and pretty strong but I have never been flexible really. So stuff like this helps me too. I am old as dirt and like being strong and safe. So the flexibility is key and I really like the Turkish Get Up. The one thing I know for sure, proper form counts. Lots of owees to learn that.

Posted by: gracepc at August 22, 2016 06:45 PM (OU4q6)

200 i-mg-u-r ?

Posted by: olddog in mo at August 22, 2016 06:45 PM (Dhht7)

201
NOOD GO BOOM.

Posted by: MIRROR UNIVERSE POOP TRANSPLANTER at August 22, 2016 06:45 PM (qul7b)

202 New thread up

It's one of those Members Only threads, isn't it?

Posted by: Grump928(C) says Free Soothie! at August 22, 2016 06:45 PM (rwI+c)

203 200
New thread up

Posted by: Jacob Macomb at August 22, 2016 06:44 PM (+SFzp)

At what site?

Posted by: Tami at August 22, 2016 06:46 PM (Enq6K)

204 ___ur?

Are you having a stroke?

Posted by: Grump928(C) says Free Soothie! at August 22, 2016 06:46 PM (rwI+c)

205 202 @193 olddog, just reverse the two symbols:

___ur

Posted by: Yuimetal at August 22, 2016 06:45 PM

That's what i tried at @194.

Posted by: olddog in mo at August 22, 2016 06:46 PM (Dhht7)

206 @167 Major major major major --

I've been maintaining a wiki at kingdomrpg.com where I try to distill all the interesting info. Behind, of course, but it's something.

http://kingdomrpg.com/index.php/Main_Page

At least I find it useful.

Posted by: moviegique at August 22, 2016 06:46 PM (7zeA4)

207 ___ur

Sorry, I put greater than after g instead of before.

Posted by: Yuimetal at August 22, 2016 06:47 PM (vP09u)

208
Wow, this Trump is even better than last week's Trump.

This guy is getting better by each rally.

Posted by: Mister Magoo's at August 22, 2016 06:47 PM (MAXDh)

209 At the Gym I go to we have a Rope Climbing machine...

Its a rope on a loop... with varying tension... so you set it for 40 or so lbs under your body weight... then do a climbing motion pulling the rope down...

Its both strength and cardio.... and does arms back and stomach...

I'm up to 5 minutes, adding a minute every week....

Posted by: Don Q. at August 22, 2016 06:47 PM (qf6WZ)

210 New thread up

Posted by: Jacob Macomb at August 22, 2016 06:44 PM (+SFzp)

fake Out Fake out, We want a break Out

Sorry had a flash back to my camp days

Posted by: Nevergiveup at August 22, 2016 06:47 PM (zp+j1)

211 ___ur

Posted by: Yuimetal at August 22, 2016 06:47 PM (vP09u)

212 188

Dips can cause shoulder injuries.

Posted by: Mister Magoo's at August 22, 2016 06:39 PM (MAXDh)

Another PERFECT rotator cuff destroyer. Pull up? Not a whole lot better.

ace, you seriously do NOT want to tear your shoulder out. You can adjust weighs and drop them when you feel any pain. Rock climbing, pull ups, push ups all require your rotator cuff to be attached.

You tear it very easily when it is stressed in any way.

Don't think that that "Pull" that gets sore will go away and continue. Ten years from now you will be really pissed doing your rehab AFTER your operation.
Most painful thing evah.

Posted by: Nip Sip at August 22, 2016 06:48 PM (F1iXz)

213 Its a rope on a loop... with varying tension... so you set it for 40 or so lbs under your body weight... then do a climbing motion pulling the rope down...

That actually sounds totally cool. Is it the big fat rope like HS gym class?

Posted by: Grump928(C) says Free Soothie! at August 22, 2016 06:49 PM (rwI+c)

214 Its a rope on a loop... with varying tension... so
you set it for 40 or so lbs under your body weight... then do a climbing
motion pulling the rope down...

Its both strength and cardio.... and does arms back and stomach...

I'm up to 5 minutes, adding a minute every week....

Posted by: Don Q. at August 22, 2016 06:47 PM (qf6WZ)

We have one of those in our workout room in the basement. My husband bought it. The ceiling was too low when they came to install it. No problem says my husband....and proceeds to cut a hole in the ceiling. :/

Posted by: Tami at August 22, 2016 06:49 PM (Enq6K)

215 207 200
New thread up

Posted by: Jacob Macomb at August 22, 2016 06:44 PM (+SFzp)

At what site?

Posted by: Tami at August 22, 2016 06:46 PM

OK, which COB didn't turn in my membership check?

Posted by: olddog in mo at August 22, 2016 06:50 PM (Dhht7)

216 >>>190 I can't believe Banana Splits guy missed out on a chance to explain why rock climbing would be tough for Winona, in addition to dudes with bellies.
Posted by: endowments at August 22, 2016 06:40 PM (2+wt

WINONA HANGS ON MY BACK!!!

Posted by: Banana Splits Guy at August 22, 2016 06:50 PM (Ap4Ev)

217
Yeah, pull ups are great. But they're very very hard on shoulders, and even elbows.

You're not a young ewok, Ace.

Posted by: Mister Magoo's at August 22, 2016 06:50 PM (MAXDh)

218 Odd that Trump's rally don't get promoted here.

Where do you live?

Posted by: Grump928(C) says Free Soothie! at August 22, 2016 06:51 PM (rwI+c)

219 ___ur

Posted by: olddog in mo at August 22, 2016 06:51 PM (Dhht7)

220 Ungodly humidity may finally be letting up, so I'm gearing up for more mileage running and biking. Decent week running 7 miles each for four days and biking close to 50 each the other three days. Trying to find time with my husband to play squash. Diet has been boring, hard to gain weight when it's so hot and I'm not hungry. Still alive so that's good.

Posted by: nckate at August 22, 2016 06:52 PM (v8s6L)

221
Trump is amazingly informed on the email scandal. I mean, wow, he sounds like a friggin prosecutor.

I can't believe this is the same Donald Trump. He is citing specific after specific without even a pause.

Posted by: Mister Magoo's at August 22, 2016 06:52 PM (MAXDh)

222 217 Its a rope on a loop... with varying tension... so you set it for 40 or so lbs under your body weight... then do a climbing motion pulling the rope down...

That actually sounds totally cool. Is it the big fat rope like HS gym class?

Posted by: Grump928(C) says Free Soothie! at August 22, 2016 06:49 PM (rwI+c)

Yep..... so its also good for grip and wrists...

Funny... no one at the gym uses the dang thing except me... and I started using it after I screwed my shoulder up permanently doing Historic Swordfighting... (best way to describe it is you are moving a sword forward a couple of hundred times a day in tournament, as fast as you can... its like throwing 200 fastballs a day... in your 50's its not a good idea... ).

Posted by: Don Q. at August 22, 2016 06:53 PM (qf6WZ)

223 im gur with amber sands.

i&m&g&u&r

Posted by: olddog in mo at August 22, 2016 06:53 PM (Dhht7)

224 gracepc -- I think mobility and flexibility (or lack thereof, rather) are what make us "old". You're strong or not strong depending on whether you lifted. You have endurance or not depending on whether you've been doing aerobic exercise.

If you're not mobile (and what is flexibility but mobility in particular directions), you're old. (Or very, very young, indeed.)

Posted by: moviegique at August 22, 2016 06:53 PM (7zeA4)

225
I would swear Trump is reading a teleprompter he's going so fast, so flawless in his spiel.

But he's not. This man is sharp.

Posted by: Mister Magoo's at August 22, 2016 06:54 PM (MAXDh)

226 Anyone have good tips to share about anything?
________

If you like to bet on football, stay away from the Denver Broncos. Don't bet on them, don't bet against them. Just stay away.

(Health tips - none. Sorry.)

Posted by: FireHorse at August 22, 2016 06:55 PM (EUDLj)

227 Here is a tip for added energy and alertness:

MCT oil - one that is high in calories (the low calorie ones aren't any good). It is easily metabolized and you'll notice the added energy the first time you use it.

Posted by: Mr Macca Bean at August 22, 2016 06:55 PM (4ng05)

228 Now there's a new one.

Posted by: buzzion at August 22, 2016 06:55 PM (z/Ubi)

229

This is the program my husband uses

http://forum.bodybuilding.com/showthread.php?t=159678631

He said he looked at Ripps, and the one Ace mentions, the 5 x 5, but decided he liked this one above when he started out.

He also watches his calories though, and does not fast at all (he basically eats what I eat, but just increases the quantity for a male portion size).

Time to catch up on Suits.

Posted by: artisanal 'ette at August 22, 2016 06:56 PM (qCMvj)

230 Posted by: moviegique at August 22, 2016 06:53 PM (7zeA4)

Problem is that it comes down to joint health as we get older...

My legs are strong (leg press 440Lbs. twice my weight...)... but my knees just don't move like they used to when I snow ski....

Same with the right shoulder... permanent impingement.... just plain hurts to move it certain ways...

Posted by: Don Q. at August 22, 2016 06:57 PM (qf6WZ)

231 Ace, you might want to look into getting a TRX strap (or one of the cheaper imitations). Hangs on a door, takes up almost no room, and would be perfect for working the back (and just about everything else).

Posted by: Jon at August 22, 2016 06:59 PM (P586n)

232 I didn't get to the gym last week, because of travel and after work craziness. But I did help with a home renovation and walked a crazy amount, double or triple what I do in a typical day. But then I indulged while out of town on yumminess so maybe all my non-gym exercise was a wash, lol.

I like the control of my gym environment and the way they set up exercises for me to do. Even when I'm off doing active things, because I can't measure it as well it feels like I'm slacking off and some guilt sets in. I need to get over this mindset.

I have a Misfit tracker, but it's not compatible with my dinosaur phone, I can't track my progress during the day only on my ipad when I get home. Frustrating. Am considering a Fitbit but hate how expensive they are, thus why I originally got the Misfit. But I probably should bite the bullet, sigh.

Thoughts on fitness trackers?

Posted by: LizLem at August 22, 2016 07:01 PM (hvf9s)

233
nood

Posted by: Mister Magoo's at August 22, 2016 07:01 PM (MAXDh)

234 I screwed my shoulder up permanently doing Historic Swordfighting... (best way to describe it is you are moving a sword forward a couple of hundred times a day in tournament, as fast as you can... its like throwing 200 fastballs a day... in your 50's its not a good idea... ).
Posted by: Don Q. at August 22, 2016 06:53 PM (qf6WZ)
---
My shoulder hurt for a year after I blew it out doing HEMA, and that was just practicing the basics! I was a little too enthusiatic with the slashing.

Posted by: All Hail Eris, Literate Savage at August 22, 2016 07:03 PM (jR7Wy)

235 g'early evenin', 'rons

Posted by: AltonJackson at August 22, 2016 07:03 PM (KCxzN)

236 LizLem, ace mentioned the jawbone up2 a few weeks back. They look like you can get certain colors on amazon for around 35 bucks.

Posted by: nckate at August 22, 2016 07:04 PM (v8s6L)

237 Oh, I mentioned this last week in a diff thread: I've been doing training with TRX Suspension Trainers and I love it. I feel like it's making a difference in my upper body strength and my back.

There are a million ways to do it. I combine it with standing on a Bosu ball while doing the exercises for balance training. I use an exercise ball (lie my back on the ball and pull myself up) along with it to work my back without straining it. Love the TRX.

https://www.trxtraining.com/

Posted by: LizLem at August 22, 2016 07:07 PM (hvf9s)

238 A couple of people chimed in with comments that Dips cause shoulder injuries. I can't say for sure one way or the other, but I've had a shoulder injury and it was before I ever did a single dip. Well, Skoal dip, but not the exercise. I ripped my right shoulder out of its socket doing an exercise where you lie down on a bench with a barbell and weights and curl the bar behind your head with your arms bent. I forget what its called. For the next two years my shoulder kept popping out; chin-ups would frequently cause it to pop out, that much is true. I had to get surgery to keep my shoulder in place. I first started doing dips after that as part of my recovery. Been doing chin-ups and dips since then, off and on, near to thirty years now.
I'm careful not to overextend or dip too low, maybe that's the difference.

Posted by: The Atom Bomb of Loving Kindness at August 22, 2016 07:09 PM (8mYUr)

239 237 -- Don Q.

I am one who has been very fortunate in that regard. No joint issues. Interestingly the OS guys have all kinds of testimonials from people who say they've destroyed their joints who have recovered.

Posted by: moviegique at August 22, 2016 07:11 PM (7zeA4)

240 Eat less diet continues. No official weight this week, at docs with wife all day. Based on home weight I think I am down 1 from last week. So about 105 total. Rebounded off low from colonoscopy but headed back down now. This thread reminds me I need to do my Monday lifting (MWF). Not enough to effect weight loss but noticed my upper body was getting week. Lost a lot of muscle while flat on my back for several months a few years back. Legs have come back from walking but was doing nothing that was helping the arms and shoulders.

Posted by: Fredlike at August 22, 2016 07:12 PM (AHd0y)

241 Barbell rows work the same muscles you use for pull ups.

Several other options:

You can buy these huge rubber bands that help you do pull ups from a regular pull up bar.

Also you can set a bar at a low height and let your feet stay on the ground and rotate yourself up.

Posted by: DonS at August 22, 2016 07:12 PM (Q2pWM)

242
I ripped my right shoulder out of its socket doing an exercise where you lie down on a bench with a barbell and weights and curl the bar behind your head with your arms bent.

Tricep extensions, "skull crushers."

The best, by far, tricep isolation exercise there is. But they tear your elbow tendons to shreds.

Posted by: Mister Magoo's at August 22, 2016 07:12 PM (MAXDh)

243 LizLem -- I haven't put the tracker stuff on the wiki yet but as noticed, ace mentioned the Jawbone as a useful disposable, I talked about Peak Basis and FitBit, as have other people in this thread, and I'm waiting for my new super-duper KUAI tracker--sort of going the opposite route as Ace and buying higher end.

Posted by: moviegique at August 22, 2016 07:14 PM (7zeA4)

244 "Tricep extensions, "skull crushers.""

Actually, not that exactly though I used to do that too; this was supposed to be a lat exercise, the arms stay at about a 90 degree angle, elbows in towards the body, when you start with the bar right over your face, then curl behind the head and pull the bar back over your face. Tri's get a little work, just holding the position, but it was supposed to be mainly for lat's. I overextended, and POP went my shoulder. I had a few things to say about that when it happened.

Posted by: The Atom Bomb of Loving Kindness at August 22, 2016 07:31 PM (8mYUr)

245 Ace,

All my weight training focusses on the negative. Usually a 1-2 secs lift, and up to 4 secs negative.

I started at 85% of max weight for one rep, and lift a minimum of 8 reps for 4 sets of each exercise.

You don't lift as heavy a weight as someone who's lifting 1-1secs, but your time under tension is 3x longer. You'll see gains quickly.

And stop focussing on weight. Measure mass instead. If you're losing inches on your waist but gaining mass on your legs, biceps and chest, you're doing fine.

Posted by: Dansgirls at August 22, 2016 07:34 PM (xBbs+)

246 My shoulder hurt for a year after I blew it out doing HEMA, and that was just practicing the basics! I was a little too enthusiatic with the slashing.

Posted by: All Hail Eris, Literate Savage at August 22, 2016 07:03 PM (jR7Wy)

Fought for 10 days at Pennsic with a torn Elbow tendon... couldn't even hold a drink with my Right Hand inflammation was so bad...

but luckily... I AM Left Handed...

Finally got that straightened out after 2 years of pain (surgery fixed it).... trained for 3 months... went to Great Western War and blew my right shoulder out (torn meniscus and an impingement)....

Gave up the tournaments after that....

Posted by: Don Q. at August 22, 2016 07:41 PM (qf6WZ)

247 "Too much protein can cause stalls in weight loss and put you out of ketosis."

Not true. A lot of middle aged women say it's true but it's not true.

Posted by: Inflammable at August 22, 2016 07:43 PM (gOtn1)

248 I got back into lifting about 3 months ago. Was making good progress, but got ahead of myself & hurt the elbow. Working now at much lower weight but increased reps.

Agreed don't focus on weight - more so the distribution of it.

Posted by: Kenyg at August 22, 2016 07:47 PM (0s6C/)

249 I knew I was missing this thread. But we finally had a break in the rain and had work to do. Still have work to do. Came in for my second feeding...grilled chicken, broccoli, cherry tomatoes and some baby bell peppers.

Very tasty.

Still IFing. Will always IF now...a way of life.

Still lifting weights like a crazy man.

Brak - if you're here...added rack pulls per your advice ILO full ROM deadlifts last Friday. Yeah, baby. I needed those. Consequently, my hamstrings were fresh for today's squat workout. On the negative side, no spotters available in the gym, so nothing heavier than trips at 315.

As for you risk-takers, I jumped professionally in the Army for years and years - if you're properly trained, it's not that big a deal. Ditto scuba diving...did it professionally as well. The Navy isn't the only service with underwater demolition guys. Both are incredibly fun. Finally, been riding motorcycles for 48 years. It's never too late. Take a class. And be very aware of who you're jumping/diving/riding with. Avoid the assholes at all costs.

Back to work. Did y'all know that a healthy horse craps every 3-4 hours? (Not you Ben, or CaliGirl - I know y'all know this.) They do. And now I must clean up their 'essence' from the barns. Yeah, baby. Horse poop. It's what for dinner.

Later y'all. Sorry I missed the thread.

Six

Posted by: Sixkiller...TEXIT at August 22, 2016 07:58 PM (y0er3)

250 Rock Climbing prep:

Get a pull up bar that clips over a door way
It took me a month or so before I could do 1
Just hang to work on grip
hang with feet on chair and pull up at an angle until your entire weight can be done

When you climb, your hands and arms should only hold you to the wall - USE YOUR LEGS to push up

Posted by: Floyd Winston at August 22, 2016 08:09 PM (0CKeS)

251 Fat Gripz. Just got them. I thing my arms are bigger. Feel stronger.

Pull ups. I sucked at them for 44 year of my life. Then I don't know one day. I just did one. I said holy crap. I maxed out at 10.

Bench. For 44 year of my life my chest was weak I couldn't do a 45 plate a side. Now 100 lb dumb bell press. 5x.

My secret? I quit drinking and work out 6x a week. 2-3 day in gym. 2-3 on bike or track.

The other secret:

1. Tren Acetate + Sustanon + Masteron. Clomid for PCT
2. Followed up with cycle of Equipoise, T-bol, Clen T-3.

Posted by: LAST WEEK'S NEWS TODAY at August 22, 2016 08:34 PM (svFmG)

252 Well, I lost another 2 lbs, putting me down 10 lbs total. And I just tested my urine and I am in the "moderate" range for ketosis, at least as measured by those strips. But then there was today's cheat day, which was massive and glorious. So I'm sure I am not in ketosis anymore, even if I was before. But that is weird I lost 2 more lbs and I wasn't really into ketosis yet. Hmm.

Posted by: chemjeff at August 22, 2016 08:36 PM (uAvJJ)

253 Good job getting in shape but in my humble opinion your overthinking it. Just eat the correct calories to lose a pound or so a week for your age and body type and start excising 30-45 minutes a day.

Posted by: Yan Yanson from Wi. at August 22, 2016 08:51 PM (0A+IV)

254 BCAA's baby, BCAA's. First thing in morning. pre and post workout.

Posted by: JohniePossumKock at August 22, 2016 08:57 PM (TGvEk)

255 This is probably a dead thread already so I'll ask again next week, but in case:

Anybody here having the experience that sweets are =intolerably= sweet to them?

I'm not even doing low carb, just relatively long fasting period 24-48 hours, and sweet stuff is just, wow. And not good wow. Had a cinnamon pie the other day what was barely sweetened--just a little bit of coconut sugar--the kids hated it, but for me it was just about sweet enough.

Posted by: moviegique at August 22, 2016 08:57 PM (CcUfv)

256 Dansgirls: "All my weight training focusses on the negative. Usually a 1-2 secs lift, and up to 4 secs negative.
You don't lift as heavy a weight as someone who's lifting 1-1secs, but your time under tension is 3x longer. You'll see gains quickly."

Time under tension is a perfectly legitimate metric of work, but not necessarily confined to emphasizing the eccentric phase. You could do a 2-1-2 tempo (2 seconds eccentric, 1 isometric, 2 concentric) and have basically equal time under tension. (And incidentally, that's not too far off from a typical hypertrophy protocol.)

I've experimented with tempos for literally (as in literally literally) decades, and my gains did not typically increase if I emphasized negatives, so I've opted for a more balanced approach (closer to 2-0-2). You definitely get props for recognizing the importance of negatives. I regularly have to remind people in my fitness classes to slow down lowering the weight as they often want to let gravity do the work.

Regardless, if emphasizing negatives is working for you, then by all means, keep at it, but it's helpful to keep in mind that not everyone is necessarily going to have the same experience as you.

Posted by: Jon at August 22, 2016 09:01 PM (Ldr/4)

257 Ketosis is not something for folks to take lightly. Get a doctor's approval before starting...

Unless you're a Hillary voter. ;-)

Posted by: setnaffa at August 22, 2016 09:01 PM (jl6Ly)

258 Also, chemotherapy can help you lose weight. I'm down over 20 pounds since being it started...

Posted by: setnaffa at August 22, 2016 09:03 PM (jl6Ly)

259 Sorry, just getting here.

120g of protein is maintenance for me at 170 lbs.

Ketosis is not something for folks to take lightly.

Ketoacidosis is what you mean. Ketosis is nothing.

Posted by: t-bird at August 22, 2016 09:06 PM (OLNwX)

260 I like to watch some Infinite Elgintensity on YouTube for inspiration.

Posted by: Lemonjello at August 22, 2016 09:15 PM (f0P5P)

261 Yan Yanson from Wi: "Good job getting in shape but in my humble opinion your overthinking it. Just eat the correct calories to lose a pound or so a week for your age and body type and start excising 30-45 minutes a day."

And all you have to do to get rich is to earn more and spend less!

I get what you're saying, and in fact, portion control combined with exercise is my basic approach, but different people are motivated by different things, have different support groups, life circumstances, and so on. If seeing if you can go purple on a keto stick motivates you to closely monitor what you eat and lose weight in the process, then I'm all for it.

Posted by: Jon at August 22, 2016 09:21 PM (Ldr/4)

262 This ketosis thing sounds drastic and effective. Shut up and take my money! Can anyone recommend a good primer/program? I'm late to this party.

Posted by: Smokestack at August 22, 2016 09:23 PM (3e/Uq)

263 Moviegique --"Anybody here having the experience that sweets are =intolerably= sweet to them?"

Me! Started about 5 months ago. Splenda, sugar, Fructose is just too much. I kinda miss having a rum and mexican coca cola.

Jon -- I actually change my workouts every 6 weeks. Current phase is what I wrote above. The next phase will probably be lifting as heavy as I can, less reps, but with a more even tempo. After that, I'll hit cardio really hard. And then repeat.

And you're right, my workouts certainly wouldn't fit most people. All I know is that when I am done, I'm completely drenched in sweat (soaked really) and gasping for air.

I love it!

Posted by: Dansgirls at August 22, 2016 09:25 PM (xBbs+)

264 Scooby has a good video for pull-ups on YouTube

Posted by: John at August 22, 2016 09:32 PM (b1N52)

265 Dansgirls -- I'm okay with whatever's in Diet Coke/Pepsi...*reads can*...*realizes can't read can any more 'cause print is too small*...*decides that's probably for the best*.

Anyway, it's got a bitterness that cuts against the sweet. But cookies, candy, brownies, all that actually starts to hurt my mouth.

Smokestack -- Been trying to compile stuff mentioned here to a wiki so I can remember all the good nooch people are talking about. You can check it out here:

http://kingdomrpg.com/index.php/Intermittent_fasting

(It all links back to the 4M posts, so you can read the originals.)

Posted by: moviegique at August 22, 2016 09:33 PM (CcUfv)

266 Ah fuck it. I will just make a blog post. Nobody cares anyway. lol

Posted by: davedaveadavarf at August 22, 2016 09:36 PM (0+srV)

267 http://kingdomrpg.com/index.php/Intermittent_fasting

(It all links back to the 4M posts, so you can read the originals.)

Posted by: moviegique at August 22, 2016 09:33 PM (CcUfv)
Thank you!

Posted by: Smokestack at August 22, 2016 09:45 PM (3e/Uq)

268 255
This is probably a dead thread already so I'll ask again next week, but in case:

Anybody here having the experience that sweets are =intolerably= sweet to them?

Posted by: moviegique at August 22, 2016 08:57 PM (CcUfv)

I gave up sweets on 1 Feb of this year. Haven't had any since. And surprisingly, at least to me, I don't miss them at all.

Posted by: Sixkiller...TEXIT at August 22, 2016 09:49 PM (y0er3)

269 Can anyone recommend a good primer/program? I'm late to this party.

Go look at the Atkins.com website and branch out from there.

Don't buy all their stuff though, sweet sweet stuff.

Posted by: Grump928(C) says Free Soothie! at August 22, 2016 09:50 PM (rwI+c)

270 When it's on sale, the Atkins Royal Dark Chocolate shake thing, cut half and half with cream is irresistible.

Posted by: Grump928(C) says Free Soothie! at August 22, 2016 09:51 PM (rwI+c)

271 Dansgirls: "Jon -- I actually change my workouts every 6 weeks."

Ha! I actually started writing something along the lines of, "And it's a good idea to change your workouts regularly..." until I realized I had NO idea what your workout regimen was like!

Anyway, yes, periodization and all that. Excellent. My regimen is a slurry of stuff. Sweat is involved.

Posted by: Jon at August 22, 2016 09:52 PM (Ldr/4)

272 Howdy y'all. Comin' atcha from the Republic of Texas. Hope all the brahs and brahettes are doing well tonight.

Last week I did a little family vacation and went a bit off the rails in the food & booze department. Obviously picked up a few pounds off of that. Left for vacay at 285 and came home at 292. Weighed in at 287 this morning so I can safely say I'm moving back in the right direction.

My pants and shirts are fitting better. I have moved two notches on the belt since we started going down this road in July. And here's a little borderline TMI tidbit that I hadn't anticipated happening this early in the process - my underwear suddenly is way too loose and barely stays up. Looks like ima needa order some new skivvies soon.

In other news - I'm totally rocked from the kids first day back to school today. Holy smokes this is going to be a rough transition.

Posted by: Texas Zombie at August 22, 2016 09:52 PM (SUtNI)

273 Moviegique,

I mentioned in Ace' post last week that I had weened myself off splenda in my coffee. What was weird was that I loved coffee up until the point I stopped using the sweetener. Now, I can barely get a cup down. I literally don't care for it anymore.

I use to think it was bull, but I'm starting to think that "sweetness", no matter what the source, adversely affects your brain and if it can do that, perhaps it can affect other areas of your body as well?

Just a theory.

Posted by: Dansgirls at August 22, 2016 09:55 PM (xBbs+)

274 Sixkiller -- Well, I haven't really given them up, is the weird thing, I mean, not consciously. But sweets for me have almost always been separate from the rest of my food, so (since no snacking) I've had very little.

Also, done a lot to eliminate all the incidental sugar when I =do= eat. Homemade everything. I think there's a whole lot going on there.

Dansgirls -- I think that's not that wild; I think it's pretty well demonstrated in certain circumstances. That's why Fung is down on diet sodas even though the evidence is limited. OTOH, I haven't given mine up yet and gotten plenty of weight loss so I don't think that's there. (But I do have it in the back of my head that I probably should, minimally, cut it down to extraordinary circumstances because of what it *may* do.)

I grew up with that whole "sweets spoil the appetite" thing, which I never found to be true, except now I see that it's a different meaning for "spoil".

It's Chesterton's damned fence chasing me everywhere!

Posted by: moviegique at August 22, 2016 10:04 PM (CcUfv)

275 273 Moviegique,

I mentioned in Ace' post last week that I had weened myself off splenda in my coffee. What was weird was that I loved coffee up until the point I stopped using the sweetener. Now, I can barely get a cup down. I literally don't care for it anymore.

I use to think it was bull, but I'm starting to think that "sweetness", no matter what the source, adversely affects your brain and if it can do that, perhaps it can affect other areas of your body as well?

Just a theory.
Posted by: Dansgirls at August 22, 2016 09:55 PM (xBbs+)

I think you are right about that. I don't think there are sugar substitutes that somehow magically make a sweet tooth disappear.

Posted by: Texas Zombie at August 22, 2016 10:09 PM (SUtNI)

276 Done.
http://mentacity.com/

Stalls and metrics. Link in the sig. Should be the top post.

Posted by: davedaveadavarf at August 22, 2016 10:18 PM (0+srV)

277 I read the Obesity Code (thanks again for the recommendation), and have been following it to get my blood sugar under control. So far, it seems to be working. I'm only doing 14 hour fasts, and have gotten most of the wheat and all of the corn syrup out of my diet. I have exercised little, but I've lost seven pounds in three weeks. This is the lightest I've been in four years. I have my next endocrinologist appt after Labor Day, when I will find out what my A1C is up to. I'm really hoping that all this effort with get that SOB back under 7.0.

Posted by: Nancy at 7000 feet CO at August 22, 2016 10:35 PM (JreH3)

278 Posted by: setnaffa at August 22, 2016 09:03 PM (jl6Ly)

Yeppers. But there are more preferable ways. I lost 35 total , fought to get back some (that would be 5). It is what it is. I eat well and work out for strength and to regain some of that muscle that went with the 35.... All the best to you.

Posted by: gracepc at August 22, 2016 10:43 PM (OU4q6)

279 After seeing that news report, I reconfirmed my vow never to skydive or even think about skydiving.
Posted by: zombie at August 22, 2016 05:51 PM (jBuUi)

Sixteen deaths in 20 years? Still sounds like better odds of survival than driving to the beach for family vacation.

I did a tandem skydive once and really enjoyed it.

Posted by: Texas Zombie at August 22, 2016 10:50 PM (SUtNI)

280 for Ace and the rest of you...

http://www.mirror.co.uk/news/uk-news/forget-boot-camps-try-new-8682860

Posted by: redc1c4 at August 22, 2016 10:52 PM (sUQ21)

281 "for Ace and the rest of you..."
---
when you are *in* a stall...

Posted by: redc1c4 at August 22, 2016 10:53 PM (sUQ21)

282 Wow, Ace - 3 ounces of protein a DAY, tops?? My trainer always talked about how he couldn't afford to buy enough protein to bulk up.

Posted by: Miley's Bone Booth at August 22, 2016 11:05 PM (NTqvt)

283 All good. Lost 13lbs in 5 weeks.

On a budget?

Tip: Cut your ketone test strips lengthwise with a clean pair of scissors.

I bought a fifty count container for 7-8 dollars.

Cut them in half now I've got 100 for 3-4 dollars.

Posted by: The media Suxs at August 22, 2016 11:06 PM (KnOIi)

284 After some internet research, I confirmed that the lack of carbs will reduce your tolerance to that of a toddler.
Posted by: Desmondo at August 22, 2016 06:29 PM (zsQy2)

Yeah my experience so far hasn't been quite that dramatic but I have noticed since I started LCHF that my alcohol tolerance has dwindled significantly. I can get a decent little buzz started with 2 to 2.5 beers now.

Posted by: Texas Zombie at August 22, 2016 11:06 PM (SUtNI)

285 Ace:

For real grip strength, look into the Captains of Crush grippers. I have done a great deal of climbing and obstacle racing over the years, and nothing has been better for my grip.

Posted by: Me at August 22, 2016 11:07 PM (6L+V2)

286 military PT, etc, discussion over at Weaponsman...

http://weaponsman.com/?p=34379

Posted by: redc1c4 at August 22, 2016 11:11 PM (sUQ21)

287 Oh another strange tip.

I put coconut oil in old supplement capsules that I emptied and then swallow it with water.

Only fills to 1/4 teaspoon. One with each meal and you're up to 3/4 teaspoon of coconut oil.

Didn't like the taste of butter in my coffee. Tasted like burnt buttered toast. Didn't like the idea of swallowing oil alone or putting it in my coffee.

Figured the important thing was getting into my stomach. Really painless way to help to lift my fat grams for the day.

Posted by: The media Suxs at August 22, 2016 11:18 PM (KnOIi)

288 "you're up to 3/4 teaspoon of coconut oil."

Heh. Math, not my strong suit. Up to 3/4 tablespoon.

Posted by: The media Suxs at August 22, 2016 11:29 PM (KnOIi)

289 For you LCHFers: google "fauxcoccia bread." It's bread made from pork rinds. Made sandwiches over the weekend, and they would have been fantastic . . . IF they weren't BLTs. I can't believe I'm saying this, but that may be too much pork. Also, the sweated salted tomatoes and arugula instead of lettuce and a salty basil aioli made them way too salty. But I'm thinking a good old turkey sammich with mayo and iceberg on that "bread" would be tits.

For you non-LCHFers: STFU with the warnings. Either they're coming from a place of ignorance (ketosis is not dangerous) or just not helpful (a "balanced diet" won't work if you have a disturbed carbohydrate metabolism, and anyone who's lost weight on Atkins/keto/LCHF is almost certainly walking proof).

The 5x5 intrigues me. I've been just crushing the circuit room at my local Planet Fitness, but I've been looking to step up my game.

Finally, to everyone: don't sweat the STALLZ. If you're doing this because you've bet someone money you'd lose x pounds by some arbitrary date, then okay. But this is a lifetime commitment for me, and I assume many of you. So to hell with your gainz or stallz or lozzez. Be process-oriented, not results-oriented. The change will come. I've been on Atkins for nearly a year and a half now, and it's to the point where I don't even notice the incremental losses, but this week I put on a T-shirt I hadn't worn since April and was SHOCKED at how loosely it fit on me. Get in a groove, and then groove that shit.

Posted by: @irishmikecomedy at August 23, 2016 12:48 AM (eFFhZ)

290 I agree with the other comments ... Pull ups are high-risk for damaging your shoulders and elbows.

Dips are also high-risk for shoulder injuries.

Chin ups, however, have caused no issues for me after about 5 yrs.

I'm 42, and started to exercise in 2011. My routine (4x a week) is this:

push ups (hold on to two flat-faced dumbbells to relieve wrist pain)
flutter kicks (lie on your back, and you can also hold weights up while doing this)
squats (start out with no weights, then add as you improve)
curls (dumbbells)
chin ups
a standing, leg lifting exercise (with ankle weights; sort of a kicking motion, while holding dumbbells)

I tried several other exercises over the years but settled on these, which I consider low-risk for injuries.

My strategy from the beginning, when I could barely do anything, was to stay positive and try to slowly increase your max # over time. If you're trying to reach 10 of whatever and you're at 8 and feeling pretty good then go for 12. Conversely, when you start to reach 12 consistently but today you think you can only reach 10, then do self-talk from 4 to 12, saying repeatedly "12 is not that hard..." Having read inordinate amounts about SEALS and BUDS and their Hell week, they all attribute much of their success to not giving up, and visualizing their own endurance, rather than chalking it up to sheer physical ability. Their mental strength helped them endure freezing conditions, lack of sleep, long runs and swims, and all the rest.

Posted by: Ray at August 23, 2016 06:31 AM (HCOVU)

291 Started at 185. Goal of 175.
Week 1: 184
Week 2: 183
Week 3: 181
Week 4: 181
Week 5: 182
Week 6: 180

Very surprised I made progress this week because I went fucking crazy over the weekend and gorged on carbs, plus I didn't work out Thursday-Sunday.

Still not smoking!

Posted by: Benedick at August 23, 2016 08:09 AM (ps+cq)

292 I have some injuries from bad High school coaches and a stint in the USMC. I discovered Kettlebell training and it's changed my fitness significantly. "Simple and Sinister" by Pavel Tsatsouline and his other book "Enter the Kettelbell. If you do ETK, I recommend this, http://www.sesdweb.net/cms/lib06/PA01000019/Centricity/Domain/76/Intro_To_Kettlebells.pdf

Regarding pullups, the tactical pullup is the best. Read this:
http://www.strongfirst.com/one-good-rep-perform-perfect-pullup/
Then follow this plan:
http://www.strongfirst.com/the-fighter-pullup-program-revisited/

Posted by: IT_Guy at August 23, 2016 08:28 AM (+urTz)

293 I've noticed that if I don't drink alcohol, eat less, and run (no rest stops!) 7 miles a day, my heart rate drops to about 50, I weigh 132 lbs (5'6) and I can do push ups and sit ups and pull ups all over the place.

But it is really, really, really boring.

Posted by: HiHo at August 23, 2016 08:28 AM (CPk08)

294 Please consider posting a below-the-fold list of links to earlier articles in this series. AoS has some terrific ongoing content in games/pets/gardening/diets and so on but it is difficult to find all of them in a particular series with the standard search engines.

For instance, I have a friend who is dieting along the same lines as Ace but it is hard to find a set of links to send him so he can read the entire series.

Posted by: TooCon at August 23, 2016 09:08 AM (8+R3D)

295 Have insanely long forearms --- am doing power snatch instead of power clean. That's one you want to make sure you're engaging your abs on or you'll destroy your back.

Moving back to 175 for squat. Form was suffering at 190.

Posted by: jd at August 23, 2016 09:48 AM (iBtsV)

296 For you non-LCHFers: STFU with the warnings. Either
they're coming from a place of ignorance (ketosis is not dangerous) or
just not helpful (a "balanced diet" won't work if you have a disturbed
carbohydrate metabolism, and anyone who's lost weight on
Atkins/keto/LCHF is almost certainly walking proof).
Posted by: @irishmikecomedy at August 23, 2016 12:48 AM (eFFhZ)

Preach it, brother!

And with respect to all the 'injury talk,' you can't...repeat CAN'T...just jump into weight-lifting full bore if you've lived a sedentary lifestyle up to that point. If you do, you're an injury waiting to happen, and that's regardless of whether you're doing skull crushers, pull-ups, or jumping jacks.

You have to ease into it. Your tendons, ligaments, and muscles must be all be strengthened gradually. It takes time and patience.

The results are worth it, but it takes commitment.

Posted by: Sixkiller...TEXIT at August 23, 2016 11:08 AM (y0er3)

297 Moving back to 175 for squat. Form was suffering at 190.

Posted by: jd at August 23, 2016 09:48 AM (iBtsV)

How many reps/sets at 175? How many at 190?

Posted by: Sixkiller...TEXIT at August 23, 2016 11:09 AM (y0er3)

298 Posted by: jd at August 23, 2016 09:48 AM (iBtsV)

How many reps/sets at 175? How many at 190?

3 sets of 5 for both weights (per rippetoe). Have got into the habit of doing "short" squats at the higher weights so am going back to where I last was going all the way down.

Posted by: jd at August 23, 2016 11:48 AM (iBtsV)

299 3 sets of 5 for both weights (per rippetoe). Have
got into the habit of doing "short" squats at the higher weights so am
going back to where I last was going all the way down.

Posted by: jd at August 23, 2016 11:48 AM (iBtsV)

Good idea. Don't sacrifice your form for additional weight. If you can only do 3 reps initially, but with perfect form, that's great. Build from there.

Posted by: Sixkiller...TEXIT at August 23, 2016 12:02 PM (y0er3)

300 TooCon --

Not to sound like a broken record, but there's a wiki I've been maintaining at kingdomrpg.com. (It's just an old domain I had I wasn't using.)

I've been trying to put all the info there for interested parties. But anyone can contribute.

Posted by: moviegique at August 23, 2016 12:07 PM (CcUfv)

301 That's interesting Six-- I was going to say I actually =did= jump into weightlifting without injury, but looking back what I did was start with about the lowest possible weights for every exercise. If I could do 3 sets of 8 with perfect form, I'd kick it up a notch. If it was super-easy, I'd double it, but IIRC it took me a few weeks to get to where I was really straining on any given move.

So I guess I did ease into it. The beauty of that is you just make incredible gains the first month or two. =P

Posted by: moviegique at August 23, 2016 12:12 PM (CcUfv)

302 I bought a fifty count container for 7-8 dollars.

Cut them in half now I've got 100 for 3-4 dollars.

Math: it's all around you.

Posted by: jd at August 23, 2016 02:27 PM (cIj06)

303 Here is a simple chinup program I used in college. I got up to being able to do 8 chinups with 40 lbs tied around my waist.

Monday - Do 1 set with 5 lbs.
Wednesday - Do 2 sets with 5 lbs. Not back to back sets but at different times during the day.
Friday - Do 3 sets with 5 lbs. Not back to back sets but at different times during the day.

Work up from 1 rep to 6-8 reps. Then increase the weight by 5 lbs to 10 lbs.

I maxed out at 8x40 lbs because I was using a towel bar in the dorm bathroom and it ended up pulling out of the wall.

Posted by: Jolo at August 23, 2016 02:39 PM (UvmoL)

304 So I guess I did ease into it. The beauty of that is you just make incredible gains the first month or two. =P

Posted by: moviegique at August 23, 2016 12:12 PM (CcUfv)

Good for you -- you did it the right way! And you know what, you can continue making great gains for quite a while. As you become more advanced, you'll begin to work close grip presses into the mix to really hammer the power-producing aspects of your triceps, some board work, who knows, maybe even some bands down the road.
The point is, you don't get good at the bench press just by doing the bench press. Sound counter-intuitive? You get good at the bench press by working the component parts of the bench press. I do heavy bench press only every 3 weeks.
The same is true for deadlifts and squats. After a while, you'll plateau, and then it's time to begin to work the component parts of each lift. I love this stuff.
I was bad at lunch today. Mrs Six and I were in a town outside of Fort Hood that has a Hawaiian grill that serves plate lunches. OMFG! Chicken Katsu! So yeah, I ate two scoops of rice and a scoop of macaroni salad along with my chicken katsu. So now...it'll be 3 weeks before I even look at another carb.

Posted by: Sixkiller...TEXIT at August 23, 2016 04:26 PM (y0er3)

305 What happened to all the carriage returns I put in the post directly above this one?

Did Pixy's hamsters eat them?

Posted by: Sixkiller...TEXIT at August 23, 2016 04:27 PM (y0er3)

306 Ace, if you're still reading, try doing dead-hands on the pullup bar, both for pullup/climbing training. For a new climber, endurance is key.

dead hang on the bar with slightly bent elbows for, say, 20sec. then rest 20 sec, repeat, repeat, etc.

Posted by: Matt at August 24, 2016 04:33 PM (cFnAI)

307 also, if you do pull-ups, your shoulder pack must stay down. Shoulders should not be raising up around your ears.

Posted by: Matt at August 24, 2016 04:36 PM (cFnAI)

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