[kylej]

If anyone's interested, EliteFTS is having a one day sale on a bunch of their t-shirts. Sale price only shows up once you add it to your cart.

http://www.elitefts.net/

Basically comes out to around $10 a shirt. I picked a bunch up for weekend & gym wear.

[BruceLeeRoy]

Is this a good BCAA Powder? http://www.amazon.com/Optimum-Nutrit...dp/B002DYIZIU/ Leangains recommends 10g, so I am assuming 2 scoops with water before a workout?

Yeah Reilo that should cover you

[Devolution]

For curiosity's sake, what are your main goals for weightlifting. good to hear you have someone correcting your form as you go along. It saves so much time if you get it down as you learn the movements.

Definitely fuller thighs as well as more core, chest and arm strength.

[reilo]

Yeah Reilo that should cover you

Thanks!

[Alienshogun]

Started workin' out. Been doing bicep curls, tricep curls, lat pulldowns, bench presses, squats (no weight yet), and rows.

No deadlifts? Also, welcome to the thread Devo. If you're still with Timedog, you should borrow and read his SS book.

The gym i spend most of my time at only has one squat rack and it doubles for the bench press rack as well.

In my case there are 4 bench press benches upstairs. So there's no excuse.

ANy squeeze or cross over motion, so cables, flyes and close grip benching I wouldn't personally. Dips hit the chest in a more of a stretching movement, out and in. Decline benches changes the plane of movement to up and down, so it's causing the chest to volumise. Also it negates usage of the shoulders and the triceps. Some say it's the best chest press you can do, and according to their explanations it does make sense

Eh, there's so much conflicting opinion and info on decline I just threw it out, same with flyes and my strength hasn't suffered, but if it works for Bodybuilding I can see why you would do it.

[Devolution]

No deadlifts? Also, welcome to the thread Devo. If you're still with Timedog, you should borrow and read his SS book.

No deadlifts yet. Will read. I have a bad habit of torquing a bit or bending my back.

[agrajag]

So I did squats the other day. Was able to do 115 for 10 reps. Need to work on my form, I guess. Is your back supposed to get sore from doing squats too? I think I might be leaning forward too much.

[Alienshogun]

No deadlifts yet. Will read. I have a bad habit of torquing a bit or bending my back.

Well, it's "ok" to round your upper back a little, if you're rounding your lower back that's when it becomes more of an issue.

Get them in when you can, although being "wary" is understandable. It's great you have him to watch/spot/correct you, so there is less worry there.

[hawkshockey11]

So I did squats the other day. Was able to do 115 for 10 reps. Need to work on my form, I guess. Is your back supposed to get sore from doing squats too? I think I might be leaning forward too much.

It does work the back as well. Try lifting your toes and keeping them lifted to make sure the weight stays on your heels.

Well, it's "ok" to round your upper back a little, if you're rounding your lower back that's when it becomes more of an issue. Get them in when you can, although being "wary" is understandable. It's great you have him to watch/spot/correct you, so there is less worry there.

Yeah your upper back is going to round a bit because your shoulders will be weighted a bit by the barbell. Or at least this is the way I always thought. This right?

[hawkshockey11]

dp

[Alienshogun]

Yeah your upper back is going to round a bit because your shoulders will be weighted a bit by the barbell. Or at least this is the way I always thought. This right?

Yeah, it also helps prevent tearing your bicep by doing this since you're basically hanging your arms as hooks when you're doing alternate grip.

Regardless though, when you get heavy, you're gonna bend your back.

Edit: With that I'm off to sleep, had a long day.

[daemissary]

Damn, I think I busted my knee. Flash-back two weeks ago. I run. everything is fine. I come home, cool down, have a shower, no problem. Later in the evening, my right knee hurts when I get up, whevener my leg has been straight for too long. I don't mind it too much and it goes away in two days. Just to be sure, I just do fitness works and keep away from running these last two weeks. But yesterday, I decided to run again. I had even forgotten about the knee thing. This was just my usual weekly 7k run, which I do in about 45min. Nothing unusual at all, and as you can see, not really extreme. And yet, 20minutes into the usual mixed route, I get this sharp pain in the right knee. It's not inwards, it's outwards. I slow my pace a bit and try to see if it passes. It doesn't, but it's not as sharp as the initial pain, I just have to mind my form. I complete the run, playing it relatively safe - no funny sidewalk crossings, no chaotic routes, just mild running. But 15 minutes after I'm home and my body cools down, it hurts like a bitch. I can't bend the knee without that sharp pain. I mean, I can walk but I feel it nagging, I can't run, and I most certainly can't walk up or down the stairs without looking like I've got mace in my eyes. It hurts, basically. I'd say 6 / 10, pain-wise. This was yesterday, it's pretty much the same, even worse today. If I keep my leg straight for a while and bend it, it's a struggle. I'm usually the kind of guy who waits and see how things go before going all medical, but you guys can have valuable experience with this kind of injury. What do you think, should I be quick about seeing a doctor, or is it not unusual and just requires time? Also, is there any good leg training one can do without stressing a damaged knee?

Definitely see a doctor dude...I had almost exactly the same symptoms as you are describing a few years back and it was a partially torn meniscus. If you catch it in time, you can rest and rehab.

[despire]

I've been using a belt with my squats, deadlift and press for a while now. Problem is that my gym has two belts and they both are wider in the back than they are in the fron. AFAIK that design isn't as good as a belt that is of the same width everywhere.

So I've thought about buying my own.




10mm thick with a quick-release lock. Cost is 43€ + postage 8€.


Any idea if that would be suitable?

[Alienshogun]

I've been using a belt with my squats, deadlift and press for a while now. Problem is that my gym has two belts and they both are wider in the back than they are in the fron. AFAIK that design isn't as good as a belt that is of the same width everywhere. So I've thought about buying my own. 10mm thick with a quick-release lock. Cost is 43€ + postage 8€. Any idea if that would be suitable?

I've heard double prong belts are a pain in the ass. I don't know much about that brand. Personally I would go with EFTS or Inzer, but again, that's without knowing the brand you are showing.

[Maiar_m]

I think the good advice with knee pain is generally to see a doctor, considering it sounds like something quite a bit more than mild. As someone with bad knees myself, I recommend good knees braces and icing them down after a workout, and I'm sure others can add to (or correct) that.

Definitely see a doctor dude...I had almost exactly the same symptoms as you are describing a few years back and it was a partially torn meniscus. If you catch it in time, you can rest and rehab.

Thanks guys, it's already much better today, two days after the run, just a little nagging but no more real pain. I'll check it out at the doctor early next week.

[jaxword]

ATHLETE'S FOOT

How do you hard workers defeat the foot stink?

1. I shower regularly.
2. I'm throwing away my old shoes as they wear out.
3. I don't wear the same socks outside of the gym for very long.

So what creams, powders and foot bathes have you guys found works?

[despire]

I've heard double prong belts are a pain in the ass. I don't know much about that brand. Personally I would go with EFTS or Inzer, but again, that's without knowing the brand you are showing.

From what I've gathered the brand is ok and they sell quite a lot of stuff to weightlifters here in Finland. EFTS and Inzer aren't really available here but of course it's always possible to order from overseas.

So you are saying that I should look for a belt with just one prong? Never seen one but I guess I should look around. The ones I've used until now have been double prong but without a quick-release lock.

What about this one?

http://www.flexcart.com/members/elit...d=299&pid=5514

[Alienshogun]

From what I've gathered the brand is ok and they sell quite a lot of stuff to weightlifters here in Finland. EFTS and Inzer aren't really available here but of course it's always possible to order from overseas. So you are saying that I should look for a belt with just one prong? Never seen one but I guess I should look around. The ones I've used until now have been double prong but without a quick-release lock. What about this one? http://www.flexcart.com/members/elit...d=299&pid=5514

I don't know from experience, I just know from what I've been told about double prong. The common consensus is just that they are a pain in the ass, but if you're used to them, go for it.

The one I'm talking about is this one.

http://www.flexcart.com/members/elit...d=114&pid=3495

There's a bunch of us here who use it.

ATHLETE'S FOOT How do you hard workers defeat the foot stink? 1. I shower regularly. 2. I'm throwing away my old shoes as they wear out. 3. I don't wear the same socks outside of the gym for very long. So what creams, powders and foot bathes have you guys found works?

Is it just foot stink or do you actually have athlete's foot?
Try goldbond on your feet, but I don't typically have a foot odor problem.

[agrajag]

Oh, a question. When I was doing squats, the first one I did, my knee made kind of like a "pop" and it hurt for about two seconds. After that it was fine and it didn't hurt anymore. Two days later I still fine, no pain and have full range of motion. Would you guys know what could've possibly happened there, and how I can correct my form in order to not hurt myself in the future? Should I have done some kind of stretches beforehand?

[jaxword]

Is it just foot stink or do you actually have athlete's foot? Try goldbond on your feet, but I don't typically have a foot odor problem.

Both, really. They stink like sweat, as to be expected if you're running every day, but they also have the dry, chafing skin and toenail fungus associated with athlete's foot.

[Alienshogun]

Both, really. They stink like sweat, as to be expected if you're running every day, but they also have the dry, chafing skin and toenail fungus associated with athlete's foot.

When you're at home do you go barefoot? Do you go barefoot any time you have a chance? Your feet probably need to breathe more.

Oh, a question. When I was doing squats, the first one I did, my knee made kind of like a "pop" and it hurt for about two seconds. After that it was fine and it didn't hurt anymore. Two days later I still fine, no pain and have full range of motion. Would you guys know what could've possibly happened there, and how I can correct my form in order to not hurt myself in the future? Should I have done some kind of stretches beforehand?

It probably just popped, but without seeing your form when it happened there's no telling.

[despire]

I don't know from experience, I just know from what I've been told about double prong. The common consensus is just that they are a pain in the ass, but if you're used to them, go for it. The one I'm talking about is this one. http://www.flexcart.com/members/elit...d=114&pid=3495 There's a bunch of us here who use it.

Thanks for the help. The belt looks great but only problem is that EFTS would charge 75$ for shipping, making the belts total price 125$ or 99€.

Gonna have to buy it from somewhere closer since that's a bit too steep.. The Wrange one should be ok.

[Alienshogun]

Thanks for the help. The belt looks great but only problem is that EFTS would charge 75$ for shipping, making the belts total price 125$ or 99€. Gonna have to buy it from somewhere closer since that's a bit too steep..

Yeah, just do a good amount of "research" before committing. A good belt should last you a life time (probably hyperbole).

[jaxword]

When you're at home do you go barefoot? Do you go barefoot any time you have a chance? Your feet probably need to breathe more.

As much as possible.

Some time ago I did something stupid for a few weeks and I admit I was stupid to do this: I used the public showers at the gym without flipflops. For some reason I lost mine and didn't pick new ones up for a month. I probably "caught" it then.

So yeah, feet itch and stink, even when I walk around barefoot in my house (which is very clean) and I have used various creams to heal the dry cracking skin to no avail.

[sangreal]

As much as possible. Some time ago I did something stupid for a few weeks and I admit I was stupid to do this: I used the public showers at the gym without flipflops. For some reason I lost mine and didn't pick new ones up for a month. I probably "caught" it then. So yeah, feet itch and stink, even when I walk around barefoot in my house (which is very clean) and I have used various creams to heal the dry cracking skin to no avail.

as someone who travels frequently and often ends up with this affliction, I would recommend a spray over a cream. Specifically Lamisil or Tinactin as Tolnaftate is FDA approved

[despire]

I want my gf to start training for chin ups. Currently she can't do one and her grip isn't good enough for them. Though se almost deadlifts her own body weight so I guess it's improving.

But what exercise should I have her do so that she can work her way up to chins? I guess lat pulldowns are one but any other possibilities?

[jaxword]

as someone who travels frequently and often ends up with this affliction, I would recommend a spray over a cream. Specifically Lamisil or Tinactin as Tolnaftate is FDA approved

Thanks bud, will look for those. Any stores you'd suggest?

[Alienshogun]

I want my gf to start training for chin ups. Currently she can't do one and her grip isn't good enough for them. Though se almost deadlifts her own body weight so I guess it's improving. But what exercise should I have her do so that she can work her way up to chins? I guess lat pulldowns are one but any other possibilities?

Band assisted pullups/chins would help too. Or you can get behind her and hold her feet while she does them.

[Enco]

I only track macros for a week or two when I start a diet. After that I pretty much know what to eat to reach a goal. I eat pretty consistently though. If you like to have something different every day, I could see the problem I suppose.

Yea I do that too.

My general diet is slightly different now though so I'm going to have to re do the 'calibration' week.

[Price Dalton]

ATHLETE'S FOOT How do you hard workers defeat the foot stink? 1. I shower regularly. 2. I'm throwing away my old shoes as they wear out. 3. I don't wear the same socks outside of the gym for very long. So what creams, powders and foot bathes have you guys found works?

Coconut oil. The lauric acid is anti-fungal (and anti-bacterial).

[FallingEdge]

If anyone's interested, EliteFTS is having a one day sale on a bunch of their t-shirts. Sale price only shows up once you add it to your cart. http://www.elitefts.net/ Basically comes out to around $10 a shirt. I picked a bunch up for weekend & gym wear.

Thanks for this. Ordered some shirts yesterday.

[BruceLeeRoy]

What are your thoughts on stacking deadlifts with weights smaller in diameter(25lbs,35lbs) to allow a deeper motion?

[Enco]

1 scoop vanilla whey
1 diced banana
Some strawberries
1 tbsp Greek yogurt
Some ice cubes
2/3 or 1/2 cup milk

= The greatest shake

Think I found the jackpot. I can't stomach whey alone but this stuff is real good. Real low in calories too (guessing around 200-260 ish?).

[BruceLeeRoy]

1 scoop vanilla whey 1 diced banana Some strawberries 1 tbsp Greek yogurt Some ice cubes 2/3 or 1/2 cup milk = The greatest shake Think I found the jackpot. I can't stomach whey alone but this stuff is real good. Real low in calories too (guessing around 200-260 ish?).

Sounds really good man. Drop some Green Mix in that and your set.

[Enco]

Sounds really good man. Drop some Green Mix in that and your set.

Green Mix?

[agrajag]

Bent over rows: dumbells or bar?

[BruceLeeRoy]

Green Mix?

Its a great way to add some spinach, lettuce, Alfalfa, Wheat Grass and such.

[Enco]

[IMG]http://traveleatlove.com/wp-content/uploads/2010/06/image59.png[/IM G] Its a great way to add some spinach, lettuce, Alfalfa, Wheat Grass and such.

Ah right never heard of it before haha.

I try to stay away from supplements for the most part but I'll check it out!

[kevo_huevo]

1 scoop vanilla whey 1 diced banana Some strawberries 1 tbsp Greek yogurt Some ice cubes 2/3 or 1/2 cup milk = The greatest shake Think I found the jackpot. I can't stomach whey alone but this stuff is real good. Real low in calories too (guessing around 200-260 ish?).

pretty much what i make, all bought from target:
1 scoop vanilla whey
frozen berry mix
cup honey greek yogurt
cup of milk

it makes two servings, so i usually drink one and then take the other to work and leave it in the fridge. about 400ish calories, 40g protein. the only thing i worry about is that it's a little high in sugar, but i dont drink this everyday.

[deadbeef]

What are your thoughts on stacking deadlifts with weights smaller in diameter(25lbs,35lbs) to allow a deeper motion?

It would be easier to stand on some sort of platform or something wouldn't it?

[Alienshogun]

What are your thoughts on stacking deadlifts with weights smaller in diameter(25lbs,35lbs) to allow a deeper motion?

You could just stand on plates or something.

Edit: Looks like DB said the same thing.

[deadbeef]

You could just stand on plates or something. Edit: Looks like DB said the same thing.

I would be cautious of standing on plates in case they slipped. It should be easy to make a small platform out of scrap lumber

[BruceLeeRoy]

It would be easier to stand on some sort of platform or something wouldn't it?

Yeah it really would be but they are always gone!

You could just stand on plates or something. Edit: Looks like DB said the same thing.

Great idea.

[Alienshogun]

I would be cautious of standing on plates in case they slipped. It should be easy to make a small platform out of scrap lumber

Yeah, that's true. I don't do deficit DLs so it's not really my thing.


I'm eating tuna now the way someone here suggested (with some pickle juice) plus a little bit of hot sauce. It's not bad.

[kylej]

Bent over rows: dumbells or bar?

Arguably easier to mess your back up using the barbell since you don't have an arm keeping your back neutral like you do with dumbbell rows.

I like dumbbell rows personally, but both are great exercises. If you do dbs, this is a great T-Nation article about them that helped me a lot http://www.t-nation.com/free_online_...e_dumbbell_row

[Mr.City]

What are your thoughts on stacking deadlifts with weights smaller in diameter(25lbs,35lbs) to allow a deeper motion?

Those are a deficit deadlift, deadlifts done with a longer range of motion. You shouldn't train them as hard as the regular deadlift.

[The Chef]

1 scoop vanilla whey 1 diced banana Some strawberries 1 tbsp Greek yogurt Some ice cubes 2/3 or 1/2 cup milk = The greatest shake

Since purchasing a Vitamix (best thing ever) i have been dialing in my morning and after workout shakes. My morning one is freakin amazing.

Whole Banana
Whole Apple
1 cup Dried Cranberries
1/4 cup Oatmeal
1/4 cup Fage Greek Yogurt
Cinnamon
Big handful of Spinach
Decent Handful of Wheat Grass
Honey
2 scoops chocolate protein powder
1 egg
Ice.

Best breakfast smoothie I have ever had in my life.

Regarding deadlifts.
I cant believe I have not been doing these. I actually feel like such a moron.
Now, incorporating it into my weekly routine just in the past 5 weeks my overall strength for every exercise has increased substantially. Absolutely amazing.

[BruceLeeRoy]

Those are a deficit deadlift, deadlifts done with a longer range of motion. You shouldn't train them as hard as the regular deadlift.

Yeah I realized I couldn't do nearly the same amount weight, I really like how it made my hamstrings feel though. Thanks.

[agrajag]

Arguably easier to mess your back up using the barbell since you don't have an arm keeping your back neutral like you do with dumbbell rows. I like dumbbell rows personally, but both are great exercises. If you do dbs, this is a great T-Nation article about them that helped me a lot http://www.t-nation.com/free_online_...e_dumbbell_row

Thanks. I was doing the barbell before, but I tried using dumbells today and I liked it. I feel like I can get more of a squeeze in my delts and back with dumbells than the bar.

[deadbeef]

Yeah, that's true. I don't do deficit DLs so it's not really my thing.

If you have those interlocking plates it's not TOO bad