Quote :

"that i wasn't looking high enough. that mirrors were the worst thing to ever have been put into a gym. to focus my eyes on the ceiling when squatting. (?????)"

I noticed the other day when I was squatting that my form felt a lot better when I couldn't look in the mirror and just sort of stared forward.

I'd also heard in the past that you're supposed to keep your eyes up (though not your neck), but it's 100% possible that's crap.

Mirrors are awesome for the shoulder press though, because even if you're small you look shredded

Quote :

"I'm leaning towards the VFFs at the moment. Anyone else do this?"

I've seen people do it. I've thought about looking into them because I'd like something I can both squat and run in. Right now I wear some old completely flat-soled shoes that would be terrible for actually running in.

[Edited on June 2, 2011 at 10:19 AM. Reason : .]

6/2/2011 10:18:06 AM

there's no reason to look up when squatting; just focus on where your weight is positioned on your feet and you'll be fine. I prefer to look straight ahead and watch my form to make sure I'm not shifting my weight onto one leg more than the other, since one leg is shorter than the other and tends to dominate the lift.

[Edited on June 2, 2011 at 12:42 PM. Reason : I love my VFF's for squatting, and particularly for doing walking lunges.]

6/2/2011 12:41:33 PM

Got my good protein back!



Cookies and cream and Chocolate mint. I swear muscle milk's protein tastes amazing!

Also can someone explain more initially you look thicker before you look thinner. I was reading something about latic acid buildup.

6/2/2011 3:15:52 PM

squat in converse all stars, vans, or something flat. if you use a running shoe or the like, you will lose work when the inserts of the shoe displaces some of the force applied by your feet.

or...you could just be like "the man," king arnold, and squat barefoot.

6/2/2011 4:05:07 PM

People always advise lifting barefoot, but do any gyms actually allow that? Just curious. I know you could if you lift at home. CF gyms I'd think would be the closest to allowing it but now I'm curious if even they do. Liability is a bitch.

6/2/2011 4:08:57 PM

I would officially call out anyone who came to my gym barefoot. Even those fruity five finger shoes.

6/2/2011 4:12:11 PM

I've been at my gym for 6 years and have seen them mop twice. That's why I like the VFF - it's kind of like squatting barefoot, but without the risk of losing my feet to flesh eating bacteria.

6/2/2011 4:17:04 PM

Yeah, VFF sounds like the smart option. MRSA is no joke.

6/2/2011 4:20:54 PM

I've squatted wearing socks before, but not barefoot.

6/2/2011 4:39:26 PM

Not when you are the manager...

I go in socks. I do the same fore deads, as does my workout partner, and a couple of clients.

(but I do a wide stance low bar squat... barefoot maynot be optimal for narrower stance squaters)

6/2/2011 5:05:39 PM

I used to squat in wrestling shoes, but I couldn't do lunges in them very well due to the pointed toe. They were a great platform for squats and deads though.

6/2/2011 5:31:05 PM

I did my first deadlift workout with back extensions. I have def never been this sore in my lower back before.

6/2/2011 10:02:00 PM

Just want to gloat - I did my first pull up without assistance today

6/2/2011 10:03:21 PM

^congrats!!! I remember the feeling



too bad I can't do any pullups anymore because of the wrists



ALSO

Until I start work in a few months I'm SOL as far as gym subscriptions go. Anyone have a proven home workout requiring next to no equipments? Got some dumbbells, jump rope, exercise ball, and pull up bar.

[Edited on June 2, 2011 at 10:07 PM. Reason : .]

6/2/2011 10:05:29 PM

Quote :

"too bad I can't do any pullups anymore because of the wrists "

too limp?

[Edited on June 2, 2011 at 10:17 PM. Reason : ]

6/2/2011 10:16:52 PM

stress fracture on my left wrist...didn't give it enough time to heal and ended up fracturing it again during a game. it's been screwy ever since. shooting pain from the wrist up to the forearm through pushups, curls, and pull ups. I've also developed some shaky hands...like people point it out if I'm holding a drink, etc. shaky. Feels like I've lost all strength from the forearm down in each arm.

If you have any advice how to get over this wimp pain let me know.

6/2/2011 10:25:52 PM

I would see a doctor, that sounds a bit serious, and out of my scope.

[Edited on June 2, 2011 at 10:53 PM. Reason : I have a couple of ideas, but I'd hate to prevent you from inquiring due to some being more serious]

6/2/2011 10:50:30 PM

Do many of you guys do intermittent fasting? I've been doing it for about 2 weeks now and love it. It's much easier than any diet I've tried in the past and I'm losing bodyfat without losing any strength on my lifts...

6/3/2011 1:29:58 AM

can anyone recommend a running shoe store in the raleigh/ncsu area that does gait analysis and helps select a shoe appropriate for the person? found a few via google but was wondering about customers' experiences and if any of the stores suck or if one stands out

6/3/2011 3:35:52 AM

^^yes. what kind of IF are you doing? I've been doing 16 hours fasts daily for a few weeks and usually add in a 24 hour fast per week

6/3/2011 7:37:31 AM

5x3 incline board press
8x2 box squats with a 50-56.667% wave
4x6 flat dumbbell press
4x6 skull crushers
2x8 1 arm French press
SuperSet back hypers w/ crunches

Losing weight is SAPPING my upper body strength.
Losing weight is NOT SAPPING my squats/DLs/good mornings

6/3/2011 9:47:14 AM

^^^ i went to one at crab tree once, they seemed very knowledgeable about the subject and videotaped me running on a tread mill. they slow it down and everything and talk to you about it.


they picked out all these shoes and inserts and everything to help out.\

i got them but i in all honesty, dont know if they helped me :/

6/3/2011 10:22:03 AM

On that note, how bad is it to run in shoes that are well past their prime? I know you're supposed to replace them every couple hundred miles, but they are pricey and half the time I'm running it's through mud and water so I don't care to use newer shoes for that.

6/3/2011 10:24:16 AM

Alright guys, flame away. Listen, I KNOW, how bad off I was, which is why I changed my lifestyle. I am no where NEAR done and I fully expect the h8rade, maybe not in this thread but on tww, however this is my before & after. 27lbs. down but to me, it looks like way more to me.

Stats 27lb loss, 2 pant sizes down, at least 12.5" lost- dont know bf%

before

Early February 2011

after

Yesterday

6/3/2011 10:32:50 AM

^ gg!

Quote :

"can anyone recommend a running shoe store in the raleigh/ncsu area that does gait analysis and helps select a shoe appropriate for the person? found a few via google but was wondering about customers' experiences and if any of the stores suck or if one stands out"

I like Fleet Feet in Ridgewood Shopping Center.

6/3/2011 10:36:36 AM

^^^^,^^^ A few points from Born to Run (a book where Vibram is practically the hero and Nike is certainly the villain):

-Studies show that the more expensive the shoe, the more likely you are to get injured.
-Older shoes are actually a lot safer for the same reason.

6/3/2011 10:37:38 AM

Quote :

"Also can someone explain more initially you look thicker before you look thinner. I was reading something about latic acid buildup."

6/3/2011 10:41:53 AM

That's what I was thinking too, that worn-out shoes are closer to the whole barefoot running thing that super padded new ones. But all I ever hear is that you need to buy new ones really regularly. I don't want to get VFFs or similar for most of the running that I do, but I've yet to hear anyone else say that running in older shoes is a good thing. I have been meaning to read Born to Run though.

You're doing great, Kiwi!

[Edited on June 3, 2011 at 10:42 AM. Reason : ^ Like right when you start working out? You do hold on to some fluids. ]

6/3/2011 10:41:56 AM

Dead Lift 3x3+ (8reps on my tops set)
Overhead Press 3x5
Weighted Chins 4x6
Front Squat 3x8
Incline Press to Fly 3x8
Face Pulls 3x15

Starting the Juggernaut Method next week as I move back in to a weight gain phase. Looking forward to stuffing my face instead of being manorexic

6/3/2011 10:43:55 AM

from this


to this

6/3/2011 1:34:07 PM

Kiwi you look GREAT! keep up the good work

6/3/2011 1:53:23 PM

^^ Nice work!

6/3/2011 1:55:15 PM

Kiwi rock on lady!

one of the nice things about this thread and the one from last summer is that there really wasn't a lot of bullshit crap being said about people. i hope it continues

6/3/2011 1:58:03 PM

I've been doing the 16 hour fasts daily but might start adding in longer ones.

I find I'm not that hungry while fasting but I was always hungry eating little meals.


Anyway the science really seems to support fasting over small meals and I like it much better. I don't see myself changing to a "regular" diet ever again this is just much better I think

6/3/2011 2:27:41 PM

I'm a big fan of intermittent fasting.

When combined with a calorie deficit, high protein and proper strength training; it is a very effective way to lean out quickly and retain a lot more muscle mass.

6/3/2011 2:55:28 PM

I can't do fasting; my cognitive abilities take a big hit, unfortunately. I usually "frontload" eating for the day; my work schedule is 11-8, and I typically wake up at 9 (if I'm working out in the morning) or ~10 (if I'm not). Between 11-4, I probably consume 70% of my calories for the day. By the time I get off, I'll usually have some form of protein and greek yogurt about 1.5 hours before bed, but I rarely have a full "supper."

6/3/2011 4:10:18 PM

^^ I was just looking into that, and it seems that's my natural inclination anyway. I hardly ever get hungry before noon anyway. If I eat breakfast, I'm generally forcing it because I feel like I SHOULD eat breakfast or something.

I've been silently participating for about a month and a half now. No chance on posting pictures yet, but a perfect storm of circumstances led me to a mental place I was not happy with by mid-April.

Around then I weighed in at an all-time disgustingly high 227. Not good.

Since then, I've focused more on keeping track of calories/fat/protein/carbs/etc, and actually going to the gym several times a week. I'd been using the excuse of having 25-lb dumbbells in my apt as a reason why I didn't need to go to the gym, and it was just not cutting it.

My hamstring has been really hurting me though, so I haven't been running. I do, however, walk my dog four miles every day, and I've joined a softball team (the NCSU alumni team in DC, actually). While the beer during/after the game often couteracts the physical activity, at least it's something.

All told, I'm down to 212 over the past six or so weeks, and more importantly, my clothes are fitting differently.

Wow, sorry for all the words.

Cliff's Notes:

Mid-April: Unhappy with self, other things. Weighed my most ever at 227
Since: Gym, lifting weights, walking four miles every day, alumni softball league, focused on diet
Now: Weighed in at 212 this morning.

Holla.

6/3/2011 5:35:23 PM

yo those shorts are awesome, and mad props to kiwi

6/3/2011 5:51:40 PM

Thanks yall. I've been busting my ass. I never wanna see #1 in the mirror ever again!


As an aside, is it normal for soreness to HURT? Like real pain, I did free weights full body two days ago and could barely hobble like a human without some bad pain. It wasnt joint pain, it was definitely muscles. But 2 days in and I am still OWey instead of regular soreness. Is this worrisome or does it mean get back on it pussy? lol

6/3/2011 10:46:34 PM

^its normal especially if you arent used to lifting free weights. 4ish days and it will be much better. Ive found that if im really sore after 4+ days, I stretch really well and workout the sore muscles. Next day they feel great.


Ive done certain leg-centric workouts where I had to actively concentrate on walking or my knees would buckle and i would damn near fall to the ground.

[Edited on June 3, 2011 at 11:32 PM. Reason : get back on it ]

6/3/2011 11:31:38 PM

If you've gotten a really good workout, it's always more sore the second day after than the first.

6/4/2011 2:04:58 AM

If you are sore to the point it hurts to move, you did a little too much.

It makes a dramatic difference if you progress in to it.

The soreness response (aka DOMS) will gradually get lower and lower with each work out. And soon it will only flair up when you do something dramatically different.

6/4/2011 8:05:13 AM

Dang! Great results, Kiwi! Lookin' good.

6/4/2011 8:56:13 AM

Yeah it was definitely painful to walk though I'm feeling better today. I wasnt expecting the pain because I've been doing strength training since Feb. but only the machine weights. What a difference free weights makes!

6/4/2011 9:54:03 AM

6/4/2011 10:12:39 AM

I'm down to ~92 kilos which is about ~202 lbs. Frick ONE MORE KILO and I'll be under 200 lbs for the first time in like... eight years?

I'm so friggin excited about that!

I"m in the process of packing up to move back to the States for the summer, so I won't be able to really take any pictures, but I'll get some up whenever I can. I've finally made visible progress.

Also: The Budapest Biggest Loser (small competition between three friends in Budapest) ends tomorrow with the final weigh in and measurement. I measured at my belly button 39" this morning, and if that holds true, I'll be at 25.09% body fat. Considering I started at 35%, I'm pretty stoked about that whole thing. ANNNNND if I win, I get money too. Hello iPad2!

6/5/2011 11:08:32 AM

Quote :

"I'll be at 25.09% body fat. Considering I started at 35%"

If so, that's awesome progress.

6/5/2011 1:27:32 PM

today i try out my new inzer knee wraps.

as for DOMS, it shouldn't be dehabilitating. if it is, you probably did too much and have also taxed your central nervous system too heavily. make sure to take a few days (even a week off) from strenuous activity. your body won't fully recover if you're sore for more than three days and you continue training that body part.

train don't strain

6/6/2011 8:05:39 AM

kiwi's progress is impressive.

her issue with soreness to me is more interesting due to the fact that according to her posts in this thread, she has in fact been doing weighted exercises for a good little while. it's not like it was the first day in the gym, and the subsequent soreness was an issue.

everything i've read is that the doms kinda ease off to go away with more weight training, except for the case that you really, really exhausted something. with the fact that she said she did a full body workout, makes me think it's not like she did 6 sets to failure of calf raises or something. the fact she's describing it as debilitating soreness makes me curious.

or i guess doing things differently will do it too, idk.

broke some plateaus last week, getting the form right with box squats, and for the first time lifted something over 100kg.

down to the last notch on my belt.

perhaps being very vigilant about food intake and being a bit better about alcohol intake really helps.

6/6/2011 9:50:11 AM

^ i do weighted workouts regularly and i'll still get sore after a particularly intense workout or notching up in weights.

speaking of soreness - i'm having serious issues today. everything hurts after my ride yesterday. not surprising since i didn't train for it, but still. not looking forward to my next workout.

6/6/2011 10:02:30 AM