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RE: Praise The Lord - Shape-Up pics pg26 - May 13 2008 17:38:11
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Dave284
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Yeah touch and go style, just to gauge depth. That should prevent the temptation of adding weight but not hitting the depth.
Any idea why your session was so poor?
Bad news about the job mate, but at least your in the position to look for a new role whilst still getting paid.
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Age-21
Deadlift-227.5kg
Bench-130kg
Box squat-170kg
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RE: Praise The Lord - Shape-Up pics pg26 - May 14 2008 14:38:35
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Dave284
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Whats the difference between flexibility and mobility?
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RE: Praise The Lord - Shape-Up pics pg26 - May 14 2008 14:48:16
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Lord Monkcheese
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Is this a trick question?
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RE: Praise The Lord - Shape-Up pics pg26 - May 14 2008 14:51:49
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Lord Monkcheese
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Mobility & Flexibility are synonymous.
Basically a term to distinguish the available movement of a joint from a flexed position to an extended position.
Something you lack in the thoracic region.
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RE: Praise The Lord - Shape-Up pics pg26 - May 14 2008 15:23:19
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R3261
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quote:
Perhaps a good option would be to phase the box out as it where and begin to use it purely as a depth guide rather than fully sitting down onto it?
I like this option
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RE: Praise The Lord - Shape-Up pics pg26 - May 14 2008 15:40:57
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Dave284
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So does the term thoratic mobility refer to the thoratic spine or 2 the whole pec/lat/scapula region? Why does increasing flexibility not necessarily lead to increased mobility?
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RE: Praise The Lord - Shape-Up pics pg26 - May 14 2008 16:17:07
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Lord Monkcheese
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Thoracic vertebrae is the part of the spine inbetween the cervical (so the neck) and the lumbar (lower back). Not sure if that's actually a problem area for you.
http://en.wikipedia.org/wiki/Thoracic_vertebrae
It's more likely the shoulder girdle area where the tightness/lack of flexibility is
http://en.wikipedia.org/wiki/Shoulder_girdle
Increasing flexibility does result in increased mobility, seeing as the two terms are interchangeable.
Have you had anyone try testing your flexibility?
Lie on the ground, arms strectched out towards the ceiling. Have someone kneel behind your head and hold your wrists. You relax your arms completely, they slowly bring your wrists towards the floor but so they'll end up either side of your ears rather than out to the side.
They will then let go of your arms (they're still relaxed remember) and you will let them flop down wherever they want to go.
Hands/elbows being unable to to touch the floor = tight lats
Hands/arms unable to stay close together either side of your ears but instead are pulled apart = tight pecs
A PNF stretch for your pecs would be you kneeling, sitting with your hands behind your head.
Someone stands behind you, presses their knee/quad into your back for stability and places their forearms on your elbows.
You try and bring your elbows together, they prevent it happening.
Then the usual relax, stretch, repeat as per PNF stretching.
I had good results with a PT client who was very hypertonic.
I don't know any for lats though.
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RE: Praise The Lord - Shape-Up pics pg26 - May 14 2008 16:47:27
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Lord Monkcheese
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Since doing a bit of flexibility work a couple of times a week at the work gym I've felt my back getting better. A prolonged consistent period of targetted flexibility work will work wonders.
'Activation issue' means your neural pathways are sending messages for you to use your muscles either in the wrong sequence or for the wrong purpose. So motor units are firing when they shouldn't be. So for example instead of locomotion being a strict series of muscles tightening to enable the limbs to move resulting in you walking, glutes may be activated prior to hamstrings or QL activated rather than glutes. This could be due to poor posture which in turn will lead to overcompensation of other muscles to help out those not functioning correctly resulting in faulty movement patterns.
So just like my problematic right hand side. Overactive QL, underactive piriformis = lower back pain
'Impingement issue' - inflammation of the muscle which then gets trapped under part of the skeletal system and results in pain each time th emuscle is required to work, often even without any load. Common place is in the shoulder when the supraspinatus rubs on the acromion process.
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RE: Praise The Lord - Shape-Up pics pg26 - May 14 2008 18:57:40
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Dave284
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Yeah, I really need to get amongst some stretching action. Imagine what I could deadlift if I stretched...lol
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Bench-130kg
Box squat-170kg
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RE: Praise The Lord - Shape-Up pics pg26 - May 16 2008 14:00:24
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Lord Monkcheese
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Another well below par session. Really couldn't be arsed again to go through the same routine knowing I'll struggle to maintain the same workload as last week so I did the same exercises but for different reps and stuck in lots of drop sets just so I could get a bit of a pump on and see that there is actually some potential in the mirror.
So:
Neutral Lat Pull-Down - pyramid up to stack then triple drop set
Close-Grip Bench - 8 reps up to 100kg plus bar then singles to 12 reps (Smith Machine so not sure what it weighs. Feels heavier than other ones I've used)
Bent-Over Row - 10 reps, much wider grip. Drop set widening grip each set.
Lateral Raise - 10kg x 3 sets then drop set down to the mighty 4kg. Thought about using the small chrome dumbbells. Thought better of it!! 
Triceps Push-Down - 3 x 10 then drop set
Home.
Good lighting and mirrors in the changing rooms so felt suitably pleased with the result.
Came home and felt sh1t again as I deflated to my former flabby, skinny self 
< Message edited by Lord Monkcheese -- May 16 2008 14:01:09 >
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RE: Praise The Lord - Shape-Up pics pg26 - May 16 2008 15:08:51
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Dave284
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I never thought id say this but
GET SOME ROIDS!
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RE: Praise The Lord - Shape-Up pics pg26 - May 16 2008 15:25:13
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Lord Monkcheese
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Lol!!!
Nope - I can ride this out. Everything I've read about cutting is along the lines of:
"You will feel skinny"
"You will feel fat"
"You will feel flat"
"You will feel weak"
"You will feel crap"
But then after several weeks when the BF levels drop to a decent level and abs and cuts start to mysteriously appear, it will all be worth it.
In terms of scale weight I'm still on track for 10-12% in 6-8 weeks. That's providing I only lose BF rather than precious lean tissue but the way my resistance training has been going that may not be the case.
If all else fails, there's a water manipulation technique that can be used for great results, albeit temporary, but that's still on the cards depending on progress over the coming weeks.
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RE: Praise The Lord - Shape-Up pics pg26 - May 16 2008 15:29:09
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Dave284
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Lol fair enough. What are we thinking training wise for the summer?
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RE: Praise The Lord - Shape-Up pics pg26 - May 16 2008 15:35:16
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R3261
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quote:
Another well below par session
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RE: Praise The Lord - Shape-Up pics pg26 - May 16 2008 15:47:27
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Lord Monkcheese
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I'm finding my recovery is pretty poor at the moment and I'm a bit lethargic prior to weights sessions (likely to be due to low carbs) so I want to try something different when I begin bulking/AAS again. I was toying with a total bodypart split (Legs, Back, Chest, Arms, Shoulders) over 10 days. So training every other day but with big gaps between each bodypart so it's fully rested. But having just looked at my spreadsheet again I realise that what I thought was 12 weeks was actually 16 weeks, so it's possibly too long.
So pretty undecided. What I want to include are the following:
Oly Deadlifts cycled in with Snatch Deadlifts to avoid instant plateauing
Pull-Ups
Box Squats using various heights, again to avoid plateauing.
Upper back work (rev flyes, face pulls, high pulls)
Dips
Flat Bench seeing as there's limited weight at Taro.
Depending on how long you're back for, training at Fitness First may be a possibility.
Dumbbells to 65kg.
Proper seated cable row.
Decent Olympic benches
Better squat rack (still no power rack though)
Members that train seriously rather than fanny around.
Something to consider?
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RE: Praise The Lord - Shape-Up pics pg26 - May 16 2008 15:50:29
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Lord Monkcheese
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quote:
ORIGINAL: R3261
quote:
Another well below par session
I'd hate to think these poor sessions are directly related to coming off the gear. I'm hoping it's purely because of the change in diet and routine, but I feel the PHs/AAS play a major part in my motivation in the gym.
Shame 
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RE: Praise The Lord - Shape-Up pics pg26 - May 16 2008 16:01:28
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Dave284
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I just wrote a long reply that wouldnt post. LIVID.
Anyway, im keen to stick to my current format, however ME upper and lower are the only fixed days. So potentially I can do an extra RE day, so RE upper and lower.
Why dont we hit a 6 week hardcore strength phase to get you back up to speed, and then go for a long stint of hypertrophy?
With regards to the lack of motivation, it sounds like your in a nasty position. All i can offer is that you ve made awesome gains over the last 3 months on cycle. If you dont hammer on now, they wont mean as much in the long run. Why not try workign back up to weights like I suggested insted of struggling to maintain them? We re both going to make leaps and bounds over the summer, so you better not fall 2 far behind in the meantime...
< Message edited by Dave284 -- May 16 2008 16:04:52 >
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Bench-130kg
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RE: Praise The Lord - Shape-Up pics pg26 - May 16 2008 16:11:11
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Lord Monkcheese
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I threw in a few singles yesterday, albeit on relatively easy exercises just to get that nice feeling of having some strength. My squat will still be comparable with with you were here, deadlift - who knows I haven't done it for so long. It's my pushing that will probably suffer but that should sort itself out.
It's possibly only because I'm upping the reps that I'm struggling with the weights (it's not good for the ego having to drop the weights to accommodate the reps).
Hope you're not expecting a limp-wristed weakling when you return? I'll still give you a good run for your money youth
Off home now. Time to battle with the traffic on the A34!!
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RE: Praise The Lord - Shape-Up pics pg26 - May 16 2008 16:14:10
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Dave284
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I wouldnt say limp wristed...but I wouldnt want to break ALL your Taro records at once.
If it makes you feel better, the 2 HUGE guys at the exeter gym were there today and they couldnt match your dumbell shoulder pressing with the 40's
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(sound of violins) all of which im pretty sure could be cured with a bit of stretching and postural work. Im also going to jack in rugby for a week or two, or keep it 2 once a week at least. Tested my overhead squat again- at parallel the bar now migrates so far forward I cant even hold it!
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