only ever tried a tennis ball

kinda felt like i was trying to punch my balls working on my hip flexors

11/9/2011 10:03:03 AM

You can get the spiky balls that are a little larger and should help with that some. I use them on my hip flexors. It's a little weird flexibility-wise, but works.

11/9/2011 10:06:34 AM

is this a commercialized product?

hip flexors are where i have the most need.

11/9/2011 10:23:30 AM

Yeah. They come in different sizes. Here's an example http://www.amazon.com/FitBALL-Spiky-Massage-Balls-10cm/dp/B0029VXUAA

I'd get the biggest one you can find. I have hip flexor issues too (that I've been working on hardcore for months, including lots of PT). They help, but also a lot of your hip flexor tissue that could be causing your issues is too deep to be massaged very well.

11/9/2011 10:28:44 AM

cool, thanks.

what stretches do you do for them?

my problems arise from a lot of low bar squat volume on the program i am doing, and with previous problems with them, they tighten up like crazy. been working on mobility of the hips a lot for the last few months, with great success, but i cannot find stretches that seem to work at all.

11/9/2011 10:40:39 AM

MAW! duh im supporting that foxy grimx

11/9/2011 10:42:31 AM

Stretches have helped me less than strengthening exercises. The ones I did were clam shells with a stretch band around my knees, three-point bridges (what my PT called them, but not what comes up when I google that. Lay on your back with your knees up, lift your butt off the ground and extend one foot at a time, alternating. I put a foam roller under my butt but don't touch it to keep from dropping.), monster walks, put a stretch band around my feet and side step in a quarter-squat, from side plank position dip hip down till almost touching the floor and lift back up, leg lifts from side plank position ... I think that's all. I haven't been doing them much lately and I can feel it. I wish it wasn't so hard for me to keep up with things like that every day.

I know those aren't really hip flexor-specific, but doing them regularly takes away most of my issues.

Oh, and pelvic alignment. Apparently mine rotates to the left for some reason.

11/9/2011 10:56:54 AM

To stretch the hip flexors (mainly the rectus femoris and psoas) do the couch stretch.... It is a modified "quad stretch".

Directions: hook your foot on a bench, wall, or couch and place your knee straight down in to the ground or corner of the couch where cushion meets backing.

If using a bench or wall, put the other foot in kneeling/lunge position so the knee is up and your feet are flat. Glide/push your hips forward so the down knee side is achieving full hip extension. Stay tall, but don't arch your lumbar. If on a couch, just keep the down leg in standing position. You should feel a big stretch in the quads and a little in the ab region.

Pilgrim... Are you getting a sharp pain in the hip flexors in the hole of the squat? I'd lay off the stretches, do a little soft tissue work, but mainly learn to engage your glutes more...

To do this make sure you are finishing your squat with your glutes squeezed hard in to posterior pelvic tilt. Where you are practically tucking your cheeks under you. Also make sure you are getting those knees out and a good amount of external hip rotation so all of the hip connective tissue doesn't get impinged during the entire squatting pattern.

11/9/2011 11:09:45 AM

something like that pic?

11/9/2011 11:12:56 AM

Yep, that is Kelly Starrett, a fucking genius.

I'd check out his material over at http://www.mobilitywod.com

That version is a bit advanced, as you can see his knee is wedged all the way back there. For someone who is very tight, it doesn't have to be as strict. Ease in to it.

Remember, stretching is supposed to relaxing and soothing; with slight discomfort. A 6-7/10 in discomfort. Spend time in that range, using contract and relax techniques where you squeeze the abs and surrounding musculature for a couple seconds then relax in to a deeper stretch.

11/9/2011 11:25:25 AM

someone evaluate my breakfast please. I thought it was quite tasty, tbh

2 servings egg beaters
2 slices double fiber wheat toast
1 tbspn light healthy balance spread
1 tbspn apple butter
2 slices boneless skinless chicken breast
1.5 scoops protein shake
1.5 cups skim milk

17.5g Fat
58g Carbs
111g Protein
755 calories


add more of anything? take something away?

11/9/2011 11:31:08 AM

i've found livestrong to be really helpful so i just thought i'd post this as additional info

http://www.livestrong.com/slideshow/550744-the-20-most-overrated-supplements/

11/9/2011 11:37:30 AM

I could never eat chicken in the morning. I'd suggest substituting some bacon or sausage to make it more breakfast friendly.

11/9/2011 11:39:17 AM

sweet... the one that seems to get me the best is this, and is similar to the couch/wall stretch you describe.

http://www.youtube.com/watch?v=rR__FUUead4&feature=player_embedded

there's some good ones in this article

http://www.t-nation.com/free_online_article/most_recent/squat_like_you_mean_it_tips_for_a_deeper_squat

i dont get pain during the squat motion, and feel perfectly comfortable in the hole and coming out of it. when it bothers me is afterwards. i work out in the morning, and most of the rest of the day they're on fire. kinda DOMs-ish, but really tight. at this point, it's really the only thing that gets super sore, instead of just feeling weak. usually totally gone by the next day though. i admittedly don't stretch as fully as i should post workout, as my workouts are starting to take too long and i have to get a move on to not be too late for work. i try to stretch out more in the evenings though.

i do know that i am not engaging my glutes enough in the squat, and know it to be a weak point. in the body building thread a few weeks ago we talked about it i think.. matt, maximus and elusius were helpful. i've been doing some accessory glute work to try and strengthen them up a bit, and it's helped the squats. i've been really trying to finish with them tight as hell and slammed forward/under kinda. i get the knees out and dont seem to have any knee collapse, that i can tell. i haven't video taped myself and watched though, so there's always something you feel you're doing right that you're not doing right. my sticking point when i start to fail on squats is about 30% of the way up. up to there, the weight's not bad... slows down, then break the sticking point, then easy to lockout. it's weird.

i've been experimenting once or twice a week with a widowmaker style set of super duper wide stance sumo deads, after my working deadlift sets. not dimmels, so full range of motion, and just stop-n-gos, taking in a breath at lockout. i do my regular deads conventional. but seriously, slamming out 20 reps as quick as you can with full range at 60% 1RM, super wide stance seems to destroy my ass.

11/9/2011 11:41:39 AM

Dharney... don't sweat it so much. Get a rough estimate of calories and macronutrients and make sure they are in line with your goals.

Rule of thumb: If it once had a face or sprout from the ground and hasn't been processed; it is good to go. More processing generally means more calorie dense and more sugar; which doesn't generally go well with achieving a calorie deficit.


Today for my breakfast I had:

4 slices bacon.
Reheated about 1/2pound of ground beef in the left over bacon grease (after draining) and threw in 2 eggs.
8oz of whole milk + 8oz of coffee.

Stuffed I love intermittent fasting

11/9/2011 11:45:44 AM

Are you in the Raleigh area? You could hire me and I'll take you through the 7 point functional movement screen and check out all your lifts. That should help you figure out exactly where you are imbalanced.

Plus afterward I'll provide you with on-going support with programming and nutritional plans.

[Edited on November 9, 2011 at 11:48 AM. Reason : ;]

11/9/2011 11:48:37 AM

thanks. ya im not too worried, and im really full so im happy. The bread is probably my concern area, since im trying to cut down on carbs, but it's wheat toast and i'm cutting out other things to balance, like cookies and ice cream


also ya chicken for breakfast i thought was weird at first, but i'm kinda liking it now. Compliments the eggs

[Edited on November 9, 2011 at 11:51 AM. Reason : asdf]

11/9/2011 11:50:52 AM

unfortunately, i'm in texas.

most of the trainers at my gym are more of the big box "you should do goblet squats on a bosu ball" types that i have no real desire to hire again.

plenty of others around though, and plan to have a chat with someone pretty knowledgeable such as yourself at some point in the next few months.

yall would laugh at my normal breakfasts, but it's my post workout meal.

so i load the fuck up.

11/9/2011 11:55:56 AM

If you are close to Witchita Falls, go drop in on Mark Rippetoe's gym. I am sure all his members are knowledgeable. Although, I'd wager a bit dogmatic about his low-bar style.

[Edited on November 9, 2011 at 12:23 PM. Reason : ;]

11/9/2011 12:22:57 PM

i actually looked at taking a weekend to go down to one of his seminars

seems like something that would have huge benefits

11/9/2011 12:42:26 PM

Quote :

"i've been experimenting once or twice a week with a widowmaker style set of super duper wide stance sumo deads, after my working deadlift sets. not dimmels, so full range of motion, and just stop-n-gos, taking in a breath at lockout. i do my regular deads conventional. but seriously, slamming out 20 reps as quick as you can with full range at 60% 1RM, super wide stance seems to destroy my ass"

i finished my workout with this this morning again.

after a fuckton of squats, ohps, conventional deads...

let me reiterate how ass kicking these are.

the last few reps your grip is going, your fingers feel like they can't move, forearms weak, legs wobbly, throat burning, heart racing.

just don't quit. and convince yourself not to just lay down on the floor in the gym for an hour afterwards.

11/10/2011 8:02:23 AM

This book ("The New Rules of Lifting for Women: Lift like a Man, Look like a Goddess") seems like a pretty good read: http://www.amazon.com/New-Rules-Lifting-Women-ebook/dp/B004IE9RGC/ref=sr_1_1?s=digital-text&ie=UTF8&qid=1320950872&sr=1-1

Quote :

"This book refutes the misconception that women will “bulk up” if they lift heavy weights. Nonsense! It’s tough enough for men to pack on muscle, and they have much more of the hormone necessary to build muscle: natural testosterone. Muscles need to be strengthened to achieve a lean, healthy look. Properly conditioned muscles increase metabolism and promote weight loss—it’s that simple."

I think it may shed some light on the subject of conditioning for any of you ladies that put in a lot of work at the gym but don't get the kind of results you would like.

11/10/2011 1:51:31 PM

low calorie, high protein diet + training for strength ---> new body hotness

[Edited on November 10, 2011 at 4:16 PM. Reason : moar words]

11/10/2011 4:16:31 PM

DEM HAMSTRINGS

11/10/2011 4:57:18 PM

All dem stats:

a rehash on where i was:

starting point (april 22nd):
weight: 225 lbs
bmi: 26.7

lets throw embarassment out the window for starters. the reason i even started the challenge. OMFGFATFACE


date of "before" pics (june 5th):
weight: 212 lbs (down 13 lbs)
bmi: 25.1



date (july 9th):
weight: 200.2 lbs (down 25 lbs)
bmi: 23.7



date (november 13th):
weight: 181.2 (fluctuates between 181 and 183) lbs (down 44 lbs)
bmi: whothefuckcares



forgive there only being one picture for the update, the others didn't turn out so well. there is still more to work on, but i'm certainly happier with myself than where i started. ibtcan'tfixneckbeard/face/smile

[Edited on November 14, 2011 at 10:45 AM. Reason : neaten up]

[Edited on November 14, 2011 at 10:46 AM. Reason : still can't get over 4/22 pic ]

11/14/2011 10:44:46 AM

how tall are you?

man, i hate bmi.

[Edited on November 14, 2011 at 10:51 AM. Reason : gg though. ]

11/14/2011 10:50:36 AM

6'5

11/14/2011 10:51:44 AM

woot! nice job dude

11/14/2011 10:57:13 AM

the reason i mention bmi, is that i had to do some surveys for a health insurance discount this morning

my current bmi is higher than your starting one, despite being in no way "obese".. (last caliper at 16-18% body fat, on the edge of overweight/obese on the bmi scale)

so the bmi factor started up a whole like 30 minute string of "how will you start altering your diet to not be fat anymore" questions that i had no desire or real need to be answering

it's an irritating measurement .

good job on the weight loss. no pick some things up and put them down.

11/14/2011 10:59:52 AM

haha, i've been picking them up and putting them down to get to that point. i just have to add in picking up food more

i can see how they would be like that. its not going to be easy to stay in a bmi range that is not considered obese though

11/14/2011 11:01:39 AM

Congrats grimx - that's pretty awesome.

11/14/2011 11:13:50 AM

damn grimx

11/14/2011 11:15:06 AM

i think grimx wins

11/14/2011 11:18:31 AM

yes, grimx definitely wins

11/14/2011 11:35:03 AM

Nice work on that lean out! Now its time start liftin heavy and reintroducing a very modest calorie surplus, that is if you want to get bigger/stronger.

11/14/2011 11:35:22 AM

^ can i ask an honest question though? why would one necessarily want to get bigger/stronger? isn't being a healthy weight with good exercising and eating habits a good place to be? something that is maintainable in the future?

11/14/2011 11:36:59 AM

why do you want to run or cycle a long ways?

different strokes

11/14/2011 11:38:45 AM

ha i don't necessarily want to, it's an event that helps motivate me to actually get off my ass.

11/14/2011 11:41:25 AM

If you're not improving yourself, you're getting worse. There should never be an endgame with physical fitness. Since he lost the blub, the next logical step would be to pack on some muscle. Otherwise, the blub is much more likely to come back.

11/14/2011 11:49:53 AM

^ this

i hope to put on about 30 lbs back, but get the definition in the chest and arms built up more (legs need work too, but no pics of them have been seen :beatup

11/14/2011 11:52:48 AM

Quote :

"ha i don't necessarily want to, it's an event that helps motivate me to actually get off my ass."

and you got stronger, mentally and physically.

just a different means of getting stronger.

i never got any satisfaction from distance running. in the several months since starting to lift a lot, i've been a lot happier with the results. in terms of aesthetics, how i feel, and the application of functional strength.

and i can't wait to see where it takes me.

11/14/2011 11:57:16 AM

Quote :

"yes, grimx definitely wins"

11/14/2011 12:00:00 PM

LunaK definitely deserves an honorable mention ITT. She finished her first half-marathon yesterday. I watched her cross the finish line! GG, girl!

11/14/2011 12:10:54 PM

IMO, heavy endurance training is not the best means to have a "beach body". It works, but not as effectively as other methods.

A specific adaptation to endurance training is an ability to store nutrients (fat and carbs) more efficiently. On the flip side, you also get more efficient at accessing those nutrients, so it comes off faster. However, IMO, it's easier to look great with a combo of strength and conditioning.

I am not saying that going for an occasional mile or two run is going to make you fat. But if you are logging 20+ miles (running) a week, and then decide to cut back, you will likely put on fat much easier than someone who was staying fit with strength training.

Ever notice the aerobics instructors who seem a little too fluffy to be aerobics instructors? This is one of the reasons for that.

Sure you could just be happy maintaining... but why not progressively get stronger? It doesn't mean logging ridic hours in the gym. It means having a goal to adapt to handle heavier loads and a higher work capacity.

[Edited on November 14, 2011 at 12:24 PM. Reason : er]

11/14/2011 12:12:28 PM

Wow Awesome grimx

I love seeing Twwers photo updates!

11/14/2011 12:17:28 PM

Remember the cross country kids from high school? Yeah, they were anything but fat, but most resembled impoverished 3rd world children rather than what most of us consider attractive.

11/14/2011 12:24:25 PM

That would be because they were not eating enough, nor were they strength training to signal an adaptation of gaining or maintaining muscle mass.

[Edited on November 14, 2011 at 12:27 PM. Reason : moar words]

11/14/2011 12:26:26 PM

Quote :

"Ever notice the aerobics instructors who seem a little too fluffy to be aerobics instructors? This is one of the reasons for that."

I've seen a lot more "fat" personal trainers than aerobic instructors.

11/14/2011 12:30:30 PM

^That phenomenon still boggles my mind. I don't understand how someone can hire a trainer who is not at least lean or functionally heavy (read: power lifter).

I can understand hiring a technical coach, where they have a vast knowledge of training methods/techniques and know how to coach other people up, regardless of their body comp.

But, for most general personal trainers, a lack of aesthetics generally means laziness, a lack of consistency, or a poor understanding of nutrition/training.

[Edited on November 14, 2011 at 12:37 PM. Reason : moar words]

11/14/2011 12:37:20 PM

That's awesome, grimx! He gets my vote for winning the challenge

11/14/2011 12:58:05 PM