I'm convinced at this point that GroundBeef is either an alias and/or 99% of his posts are nothing but attempted trolling.

Anyways, as far as working on a "baseball swing" speed and power, what kind of movements do you guys suggest? Obviously I've been working my hips more lately using the machine that you sit on and set it up to provide resistance for you turning side to side while keeping your lower body pretty much in place as well as hanging roman chair leg raises (legs straight as well as sets where I am bending at the knees and twisting my knees towards my opposite shoulder).

Trying to think of other movements that can target specific muscles that would be helpful in this area.

[Edited on March 18, 2009 at 4:21 PM. Reason : ]

3/18/2009 4:20:47 PM

going swimming with the masters team tonight. it's gonna kick my azz again.

3/18/2009 5:11:52 PM

^^back/chest/legs go

3/18/2009 9:32:56 PM

figured as much. I still need to work my legs more. Im so paranoid about hurting my bad knee that I dont work them hard enough :/ I need to get over that paranoia I guess. I have been hitting my back and chest pretty solid for awhile now so I feel pretty good there.

3/18/2009 9:40:37 PM

77 tuff pages

3/18/2009 10:20:33 PM

Quote :

"Anyone ever injured a hip flexor? One of mine was sore all weekend after squats on Friday, but yesterday when I went to get off the couch it felt like I pulled or tore it. It was pretty severe pain for about 10 minutes and walking was really painful for a couple of hours afterwards. Today it's just sore when I walk. Wondering how long my recovery time is going to be on this. I'm going to try working out a little lighter today and see how it goes."

Are you doing dynamic stretches before working out (days spent doing lower body excersizes, esp)?

Do you foam roll?

Are you stretching sufficiently? Are you getting enough quad, hamstring, erector, flexor, glute, piriformis, and lower back stretching?


Have you applied heat?


I'd also guess your form may be a bit off.

[Edited on March 18, 2009 at 10:40 PM. Reason : ]

3/18/2009 10:39:29 PM

I was mistaken when I said "yesterday it felt like I pulled or tore it." It was actually Monday. Yesterday was slightly better and today it only hurt when I moved for the first time after sitting for a while or when I did things like climbing the stairs.

I stretched/warmed up pretty thoroughly on Friday which included a few minutes of jumping rope, some overhead squats with a lightweight bar to get the flexors moving, some hamstring stretches, etc. I have not used a foam roll.

Form is generally 100%, but I may have slacked off some towards the end. I do know how to do proper squats; pushing off my heels, back straight, big chest, etc. I was pushing myself and I probably over-exerted to some extent which may have contributed to bad form at the end.

I did a handful of air squats today (2x20) at a moderate pace and things seemed to go ok. I think I'll be able to recover without completely slacking off if I just keep it moderate for a while. It actually felt a little better to stretch it out some. It still hurts when I go from sitting to standing or when I climb stairs, but it seems to be getting better. I was a little concerned when I googled it and saw that a lot of people are taking 4 weeks+ to recover from these types of strains though.

[Edited on March 18, 2009 at 11:06 PM. Reason : l]

3/18/2009 11:06:27 PM

You're doing static afterward, and not before, right? Hip mobility junk/dynamic before?

Google foam rolling. You can also use a tennis ball/racquetball. You essentially give your self myofacial release. Awesome for muscle soreness, and for going over problem areas before workouts (more range of motion as a result).

What you are doing (bw squats--active recovery)/stretching sound spot on. If you are eating at a deficit, you will want to up your calories (same for if you are eating at maintenance), and make sure you are getting enough sleep. You should be back under the bar w/ in the week.

[Edited on March 18, 2009 at 11:17 PM. Reason : a but load of stretching http://www.trickstutorials.com/index.php?page=content/flx3 info]

[Edited on March 18, 2009 at 11:18 PM. Reason : a simple foam rolling article http://www.t-nation.com/free_online_article/sports_body_training_perfo]

3/18/2009 11:13:22 PM

Yes, dynamic stretches only before working out. The only time I really do static stretches is after cardio work.

3/18/2009 11:18:44 PM

79 tuff guys sitting in a row, one roided out and bumped his nose

3/18/2009 11:19:23 PM

I've started doing them daily (after all workouts, and in the evenings on off days). I used to neglect it, but i feel my overall flexibility is greater, and some of my odd pains have cleared up.

3/18/2009 11:20:36 PM

I've been biking everyday on top of all the walking I do these days. I see my car rarely, LOVE IT

3/18/2009 11:22:35 PM

I ran today.

Had to stop after a mile because I started getting "pins and needles" pain in my left knee.

Where the fuck does this come from?

3/18/2009 11:25:53 PM

Sounds like you need to pick a better park to run at....

make sure you get tested.

3/18/2009 11:27:22 PM

If it doesn't go away in a week, a will.

Bad thing is tomorrow is my crossfit day :/ Always some kind of lower body work. Hope I can finish.

3/18/2009 11:29:19 PM

^Don't fuck around w/ HIV infested needles, mang


Zercher Squats, gh raises, BB step ups, wored on planches, L sits

Hit some dumbass who decided to walk into me as I was doing step ups. He just stood there in shock for a few minutes, looking at me w/ a "wtf" face. I told him " You know you could really hurt someone walking around oblivious to everyone. Now, would you please move, so that I can continue....???" He did, and the the PT on duty almost shit himself laughing.

[Edited on March 18, 2009 at 11:33 PM. Reason : ]

3/18/2009 11:32:54 PM

If it's a minor tear I'm FUCKED.

Totally off the subject but ummm

There is this big natural tittied girl in my crossfit class.

It's great to see her do box jumps and push jerks. *grin*

See some times having big titties is pretty awkward, and not so cool after all :p

[Edited on March 18, 2009 at 11:41 PM. Reason : .....]

3/18/2009 11:40:45 PM

Does she have form issues w/ her titties and the oly lifts

3/18/2009 11:43:10 PM

Oh my god I can't wait to see her do front squat and hang clean.

We haven't done that yet.

She's going to lose momentum in those timed rounds. Yay for me!

She's always last place anyway. Wonder why

3/18/2009 11:46:04 PM

zzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzz

bye

3/18/2009 11:47:32 PM

hah it will frame them nicely.

I would loved to have worked w/ form on her...."shoulders back, chest out....um "


How's her ass? I love watching a girl w/ a nice ass set up for deadlifts and oly lifts...

3/18/2009 11:48:34 PM

ran 2ish miles this morning but felt like poo. not good at running in the morning but wanted to get it out of the way before watching basketball all day. oh well, chalking this day up to a bad day and will do better tomorrow.

3/19/2009 10:22:18 AM

gonna play basketball till i cant walk anymore

3/19/2009 10:23:31 AM

Rec Center got a decline bench...yay!

Chest/Back/Shoulder

10min Warm Up Cardio
10min Dynamic Stetching

1x18 RP Decline BB Bench
5x10 Incline Flies
5x10 Widest Grip Possible BB Bench

1x18 RP Yates Row
5x10 Straight Arm Pull-Downs
5x10 Face Pulls
5x10 Bent Cable Rows...I looked like I was trying to start a lawnmower

1x18 RP Military BB Press
5x10 Supine Lateral Raises
5x10 Front Raises on a Bosu Ball

15min Static Stretching
15min Mixed Ab Work

60min LISS Cross Training

3/19/2009 1:12:15 PM

i ate at bada man i feel guilty.


4 blackened cajun chicken fingers w/honey mustard dressing and fries. Diet Coke....i feel so full

3/19/2009 2:26:59 PM

I don't know what bada man is but that sounds tasty.

3/19/2009 2:59:35 PM

BB Squats 5x5
Incline Step-Ups 2x10
Bench 5x3
Bench 12-9-6 w/ 180lbs (sets went like: 12, 5/4, 4/2 - 1 min. rest between)

Max rounds in 10 mins.
10 Cleans, 135lbs
5 muscle-ups
3 Rounds + 9 Cleans (chest/tris dead already)

3/19/2009 3:16:42 PM

<----- tries to avoid anything containing high fructose corn syrup

BUt anyways... I swam a mile and thinking about running later... This will be more recreational.

3/19/2009 3:25:04 PM

back day!

Close Grip Lat Pulls: 3x12x45,52.5,62.5
Wide Grip Lat Pulls: 3x12x42.5, 50, 60
Dual Grip Seated Lat Rows: 3x12x42.5, 50, 60(8)

Combo: Assisted Pullups 4x10
Pushups: 4x10

21's: 2x21x30, 40

Dumbbell Curls: 5x5x25
Seated Fixed Curls: 3x10x80, 85, 75

Ab machine 4x10x50, 50, 60, 70

Treadmill 30min (400cals)

3/19/2009 9:27:03 PM

Treadmill counts are inaccurate.

Subtract 30% from that.

3/19/2009 10:35:47 PM

So I decided my pathetic run was not a good workout day and rode my trainer for 18 miles.

3/19/2009 10:39:29 PM

^^I don't think it's that low. Walking alone at my weight burns ~8-9cals/minute. I kept it at 4.2mph with a 5.0 incline for 25min, ran 6.0 with a 1.0 incline for 5min. The incline should add another 100cals or so to the amount

[Edited on March 19, 2009 at 11:06 PM. Reason : ..]

3/19/2009 11:04:34 PM

5K this morning...nothing til tomorrow

3/21/2009 2:47:45 PM

Rode for the first time out on the road...30 miles in total.

3/22/2009 3:30:37 PM

7.5 mile walk this morning.

[Edited on March 22, 2009 at 4:30 PM. Reason : .]

3/22/2009 4:30:03 PM

played kickball, double-header

3/22/2009 4:30:29 PM

Chest/Back/Shoulders

10min Warm-Up Cardio
10min Dynamic Stretching

1x18 RP Flat BB Bench
5x10 Decline BB Bench
5x10 Incline DB Flies

1x18 RP +20lb Pull-Ups
5x10 Bent BB Rows
5x10 Straight Arm Pull-Downs

1x18 RP Military BB Press
5x10 Front Raises
5x10 Supine Rear Delt Raises

5x20 Cable Crunches
3x20 Cable Oblique Crunches
5x20 Hanging Leg Raises

no cardio...yet

3/22/2009 5:47:42 PM

Legs/Arms
10min Warmup Cardio
10min Dynamic Stretching

1x17 RP Leg Press
5x10 Quad Extensions

1x18 RP Lunges
5x10 Lying Leg Curls

1x18 RP +20lb Weighted Chin-Ups
5x10 Hammer Curls

1x18 Decline CGBP
2x10 Reverse Grip BP...couldn't do all 5 sets, too awkward of a lift, gonna drop weight next time or use smith machine
5x10 Incline Skullcrushers

10min mixed ab work
15min Static stretching

class

35min MIIT cardio

3/23/2009 12:53:55 PM

think i'm finally about to use this exercise ball i bought like 2 months ago

3/23/2009 1:07:12 PM

what are some things i can do to make my arms faster, and stronger. srsly.

in before beeating off

3/23/2009 1:13:19 PM

30 minutes on the bike today and i'm dead tired.

3/23/2009 1:15:40 PM

dumbbell bench is hard on an exercise ball

3/23/2009 1:25:11 PM

Quote :

"what are some things i can do to make my arms faster, "

make your arms faster?

3/23/2009 1:41:59 PM

Tonight I'm just going to be working chest and arms with some cardio as well. Took the whole weekend of starting Thursday so it will feel good to get back in there.

3/23/2009 1:46:42 PM

It's a pickup basketball day today... Hopefully there are enough guys at the gym for a couple full court runs...

^^ yeah, I'm not really understanding that? Do you mean quicker like as in better bat speed?

[Edited on March 23, 2009 at 2:17 PM. Reason : z]

3/23/2009 2:16:17 PM

i have the urge to join some type of adult sports league....would love some indoor soccer again

wish i could quit my job

3/23/2009 3:22:34 PM

lifted weights, spin class

kickball in a couple hours

3/23/2009 7:12:54 PM

Chest/Back/Shoulders

10min Warm-up Jog

1x17 RP Incline BB Bench
5x10 Flat DB Bench
5x10 Incline DB Flies

1x18 RP T-Bar Rows
5x10 Bent BB Rows
5x10 Straight Arm Pull-Downs

1x14 RP Military DB Press
5x10 Front Raises
5x10 Rear Delt Deck

no time for stretching or cardio ..

3/24/2009 1:06:05 PM

planned on walking about 3 miles from the rental car place but i dont have to take it back til tomorrow now

3/24/2009 1:21:17 PM

I've been flexing my pubococcygeus muscle so that I can beat the shit out of a pussy for a week straight.

Here's my rep breakdown for those interested:

Drink 2 Gallons Water 15 min:

5X3 Penis contractions for 10 sec
5X2 Penis contractions for 5 sec
5X1 Penis contractions for 1 sec

The most important thing is to have fun with it!

3/24/2009 2:54:57 PM