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Community Sports Fitness |OT| Pumpin' Iron and Spittin' Blood.

Feb 25, 2013
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Here it is as promised. This is one of the main ways Mr. Stapleton trained his grip to be like a vise. (I labeled it before I knew he didn't keep any secrets lol)




So as you saw in my previous post on the last page I just used a cleaned out 1 gallon coconut oil bucket.



I filled that with 1 smaller bag of black beans for the bottom and 1 big bag of rice. Sorry, I didn't pay attention to exactly how much. Just fill it up enough so that rice isn't spilling out of it when you use it. I showed Mr. Stapleton this one and he said it was perfect for beginners and would even work just fine if it's all you used. Light weight, high reps is his philosophy.

I love it because it's so simple and clever and it's super duper cheap and accessible for the vast majority to make.

To use it, you place your hand over the bucket and slowly lower your hand down into the rice. wiggle your fingers back and forth in order to reach the bottom of the bucket. Though you will be using a lot of the muscles all the way up your arm, DON'T use the weight your arm or body to help push your hand down. Let it sink to the bottom with the weight of your hand only as you move your fingers and thumb.

When I use it, I sit or stand, but I will always have the bucket propped up on something so that I can have my arm and wrist to my side as straight as possible so that my arm isn't resting on or touching the sides of the bucket when I'm using it. For me when I'm sitting, this means setting the rebounder next to the chair (Note, we don't have any thick chairs like lazy boys. Just a glider and some thinner deck and dinning room chairs. I use the glider for this just fine. It's wooden arms don't get in the way very much.) and putting the bucket on that since this is the perfect height, then moving it all to the other side of the chair for the other arm.



Once you feel the bottom, check and see if the rice is up to at least the middle of your palm. If it isn't then fill the bucket with more rice. This is where you want it for a beginner. If your hand is too big or fingers are too long and the rice is spilling everywhere then upgrade to a bigger bucket.

Once the level is right, with your finger touching the bottom, swim your fingers till you feel a bean and try to grab it with your thumb and one of your fingers.

At first I was barely able to even open my hand at all. I could hardly even feel any beans, even when they where right there at the bottom. It took a lot for me to even fish one out during one 45 minute session. But I'm also doing this in-between practices and during recovery so you guys might fare better.

I've become addicted to this thing. If I'm sitting down watching a show, one of my hands are in the rice. I divide the time I'm spending watching something between both hands. I usually watch two episodes of something like Bosch so that's about 45 minutes per hand now at the very least.

I'm about to upgrade to a 5 gallon bucket myself as this seems pretty easy to me now. With that I could still adjust the difficulty by how far I stick in my hand. But I don't know how much of a difference it will actually make. I'll report back when I do it. For now, I've come up with a way to make this one I'm showing you harder on me and you guys can do it too. Every time I reach a bean now, I fish my hands back down to the bottom and then grab a handful and squeeze like I'm trying to grind the rice into dust.

So for me a session would look something like this.

Left or right hand, 45 minutes non stop, swim hand down till fingers touch bottom. Fish for bean. Place bean in bucket lid. Fish hand back down. Grab handful of rice and squeeze and grind as hard as you can till hand closes, while hand is at bottom of bucket. Touch bottom of bucket again and repeat.

Repeat for other hand.

I ramp it up a little further by starting with my pointer finger for grabbing the beans with my thumb and then using the next finger for the next bean till I reach my pinky, repeat till the end of the session.

I'm up to 14 beans per hand for that time.

One thing you're most likely going to immediately notice is how weak your opening strength is. I could close my hands alright and curl in my fingers but going the other direction was torture in the beginning. The next you are going to notice is how weak your fine motor muscles are for minor adjustments in different directions. This is one thing I love about this tool. It allows me to keep my fine, stabilizer, muscles trained in every direction so that I don't lose so much dexterity for fingerstyle guitar and anything else that would require it. If I only trained one direction like most do with grippers, I would over develop that muscle group, train and develop the fibers in one specific direction, and my smaller stabilizers wouldn't be able to work as efficiently when trying to move in different directions because they would have to fight against them so to speak. Developing my grip this way makes it so MUCH more of my muscle group is utilized and developed at the same time. I can absolutely feel a HUGE difference in my grip and overall hand strength and endurance since I started.

Anyway, hope you guys enjoy. If any of you try this please let me know how you like it!
 
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DunDunDunpachi

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working the core pretty hard, feels like someone slugged my stomach with a baseball bat
Did someone slug you w a baseball bat? I wouldn't put it past you to try some manner of ab-strengthening routine involving such a thing.

Personally, I'm pissed that I cannot get my next size up for kettlebell. Chompin' at the bit to get something in the range of 52 - 60 lbs. It isn't a matter of price but a matter of not being available at stores or online retailers. Also it's kind of a dick move to expect a driver to haul a 60lb weight. As a second-best option, I'm extending range of motion for existing exercises. Overhead kettlebells swings, full-dip explosive squats, one handed clean + press, long sessions of halo + block for trunk work, turkish getups, etc.

VlaudTheImpaler VlaudTheImpaler I'm reporting in for rings and the stretching exercises you rec'd: they are both strengthening my stability and increasing my endurance. Transitioning most of my floor calisthenics to the rings (pushups, dips, rows, etc) has ✨ magically ✨ increased my reps when I return a few days later to perform those same exercises on the floor again. Go figure. 🤷‍♀️ My shoulders and hips feel great. I am trying to build a stronger core and then "radiating" strength out from there into the shoulders and hips for power generation, into the biceps/quads, down into the calves/forearms, etc. I'm more concerned about my body being "solid" instead of strong, if that makes sense. Training with as many full-body movements and ignoring "targeted" muscle training goes against what I'm used to but it seems to be working.

I can now hold myself up on the rings and do sets of knee lifts. I feel proud of this milestone which a 6-year old could easily do :goog_grinning_sweat: It does feel good because it's a marked improvement in my stability compared to a month ago. The simple act of holding myself up uses far more strength than I assumed.

Your rice-gripping technique looks interesting. I have some buckets and some rice and some dry beans. I'll try it out and report back. The concept totally makes sense: gripping, accurate finger-pinching, and "opening" resistance training all in one. Sounds like some legit shaolin jug-gripping mystery-cult stuff to be honest.

Anyway, recent exercise tunes:
 
Feb 25, 2013
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Did someone slug you w a baseball bat? I wouldn't put it past you to try some manner of ab-strengthening routine involving such a thing.
Actually I have a funny story about this. When I was younger, some friends and I would punch each other in the stomach to strengthen our abs. We started small but eventually we'd run and punch... I was well known amongst my friends as the one to try to get others to punch in the stomach to see if I'd flinch. I didn't. There is a technique to it. Stay loose till just before their fist makes contact. Then tighten up and slightly pump your feet like you are standing on your toes. But you have to do it just right so that you are in the middle of tightening your abs and going onto your toes right when their fist hits.

Anyway, not quite sure how healthy that is so do it at your own peril.

Been forever since I've done any of that though and my belly got bruised the first several times I did my arm wrestling training. Definitely feels sore right now like it used to when I started doing the stomach punching stuff, every time I practice on the table, regardless of bruising. So I feel at least some of Tesseract Tesseract 's pain.

VlaudTheImpaler VlaudTheImpaler I'm reporting in for rings and the stretching exercises you rec'd: they are both strengthening my stability and increasing my endurance. Transitioning most of my floor calisthenics to the rings (pushups, dips, rows, etc) has ✨ magically ✨ increased my reps when I return a few days later to perform those same exercises on the floor again. Go figure. 🤷‍♀️ My shoulders and hips feel great. I am trying to build a stronger core and then "radiating" strength out from there into the shoulders and hips for power generation, into the biceps/quads, down into the calves/forearms, etc. I'm more concerned about my body being "solid" instead of strong, if that makes sense. Training with as many full-body movements and ignoring "targeted" muscle training goes against what I'm used to but it seems to be working.

I can now hold myself up on the rings and do sets of knee lifts. I feel proud of this milestone which a 6-year old could easily do :goog_grinning_sweat: It does feel good because it's a marked improvement in my stability compared to a month ago. The simple act of holding myself up uses far more strength than I assumed.

Your rice-gripping technique looks interesting. I have some buckets and some rice and some dry beans. I'll try it out and report back. The concept totally makes sense: gripping, accurate finger-pinching, and "opening" resistance training all in one. Sounds like some legit shaolin jug-gripping mystery-cult stuff to be honest.

Anyway, recent exercise tunes:
That is exactly how you build a strong foundation. Keep at it!

Also, Mr. Stapleton always hammers home one thing. He only does heavy lifting every once in a while. MAYBE once a week. But everything else is light weight VERY high reps with anything that he does. So whatever weight allows him to do at least a hundred reps with one set. He also never reps anything less than 20 times. The goal of this, is to exhaust your larger, bulky muscles, bypass them, and put the load on your tendons and stabilizers in order to stimulate their growth. This will also grow more vasculature as well as endurance by stimulating the growth and amount of mitochondria in your muscles. He doesn't stay at that super light weight btw, he adds more weight over time as long as he can still do at least a hundred reps per set with it. He also uses bands like me.

If I remember correctly, he was curling 80+lbs. @ at least 3 sets of 100 non stop reps. While doing the same for his triceps during the same session. The way he put it, he would do this all day long. So I'd guess it was far more than 3 sets. But again, he worked his way up there by doing light weight first. But he takes his time before moving up the weight.

One of his mottos is "Minutial progress." High quality strength that it might be hard for you to tell that you are building in the beginning. Just be patient.

So with your kettlebells, maybe try a lower weight but higher reps? Not sure how it will translate as I've never used them but you could give it a shot if you want.

EDIT: Actually now that I think on it I think Ido Portal is kind of the same way. He talks about more reps, lighter load, more dynamic movement and being able to do that all through out the day. But I'll really have to sit down and chat with MR. Stapleton for a while to really get a grasp of his philosophy.
 
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DunDunDunpachi

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VlaudTheImpaler VlaudTheImpaler My kettlebell routine is higher reps throughout the day. I'm usually doing between 20 and 40 reps at a time, 10 to 20 sets through a 10 hour workday, plus more if I feel like it later in the evening.

I've only watched a few of those Ido Portal videos that you linked a few pages back, but yes I'd say I'm following the same general protocol: I am using lower amounts of weight, lots of reps throughout the day, using dynamic multi-joint, multi-muscle movements, explosive and ballistic movements whenever possible. I am new to this training paradigm. I was first introduced to it by watching guys like Firas Zahabi and Pavel the russian. I'm not really focused on total muscle gain/growth, or increasing reps, or anything of that nature, so I don't know how it compares to other training styles in terms of output. But in terms of how it meshes with my work and lifestyle, I prefer this all-day exercising routine.
 
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TTOOLL

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Hey guys! Something I would like to share here. Last Thursday I had terrible night of sleep and woke up feeling weird.

I was dizzy and weak. I decided to take a quick shower to wake up for real. I instantly felt nauseated and things started to go black...I almost passed out, I don't know how I managed to stay on my feet. Hands were shaking and I was sweating cold. My right ear was buzzing.

I thought my glucose levels had gone way down so I had an apple and some water. I started to feel better and ate some more. After this I just wanted to go back to bed, my head hurt and my ear was still buzzing, a bit of nausea too.

I woke up an hour later still with the same symptoms so I contacted my doctor. He would only be able to see me on Friday... I explained what happened and he prescribed me some medicine for Labyrinthitis.

I started right away and by late evening I was much better, Friday even better and today I tried to go for a run, easy and slow with my gf. Everything went fine.

As I wear my Garmin all the time I decided to check if it had picked something. Here it is my HR and Stress data from the day I was sick and the day after, pretty interesting stuff. Sorry about the long post. Stay safe, GAF!



Sick


Well


Sick


Well
 

Terce

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Mar 14, 2018
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Gonna start getting more cardio in. I cant remember the last time I jumped rope. I'm excited.


How do you adjust those jump ropes without having a ton of extra line on the end? The one I bought had a really long cable and it seemed to be vinyl covered airline cable, cutting that is always pretty messy
 
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TeezzyD

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How do you adjust those jump ropes without having a ton of extra line on the end? The one I bought had a really long cable and it seemed to be vinyl covered airline cable, cutting that is always pretty messy
I'll let you know after mine comes in and I cut it. 😅
 
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Cutty Flam

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Walked for 20 min, OHP and DB bench earlier, boxing practice with a partner

Today hitting some Lats at the very least, probably biceps as well. Been fighting through the pain and playing it smart best I can. Getting physical therapy next tuesday hopefully I can get everything in order in a month of sessions. Gonna ask like a million questions so I'll try to pass on useful training knowledge I get along the way. Trying to reach the golden standard and put my mind in it fully like Arnold or Bruce Lee. Those two really put it all together, amazing athletes but what's more impressive is their mind. You don't get to that level without pouring all you have into your craft. The mentality to soar past expectations, even your own when belief is fully realized. The conquered the mind on levels I respect that, that's true achievement and success you get there with intelligence






Continue the pace forward my bros, it's all about that steady climb / constant progression and keeping the dreams alive--doesn't matter how much pain or suffering, you'll get through and the beauty of it all will be clear. Keep it moving with a vision, it's not just a grind
 

Cutty Flam

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Hey guys! Something I would like to share here. Last Thursday I had terrible night of sleep and woke up feeling weird.

I was dizzy and weak. I decided to take a quick shower to wake up for real. I instantly felt nauseated and things started to go black...I almost passed out, I don't know how I managed to stay on my feet. Hands were shaking and I was sweating cold. My right ear was buzzing.

I thought my glucose levels had gone way down so I had an apple and some water. I started to feel better and ate some more. After this I just wanted to go back to bed, my head hurt and my ear was still buzzing, a bit of nausea too.

I woke up an hour later still with the same symptoms so I contacted my doctor. He would only be able to see me on Friday... I explained what happened and he prescribed me some medicine for Labyrinthitis.

I started right away and by late evening I was much better, Friday even better and today I tried to go for a run, easy and slow with my gf. Everything went fine.

As I wear my Garmin all the time I decided to check if it had picked something. Here it is my HR and Stress data from the day I was sick and the day after, pretty interesting stuff. Sorry about the long post. Stay safe, GAF!



Sick


Well


Sick


Well
You are incredibly active. 14 hours of activity in a day is next level dude, that's some fucking great motor you have even if you were just walking most of that time but you had 9 hrs of very productive moderate to high intensity work performed. I'd probably have to feast on several bowls of extremely healthy soup to replenish from that, and hibernate the next two days lmao. Your cortisol levels were probably through the roof after so much activity and from what it sounds like, not enough nutrition to recover during your rest. I've been there many times when I was working my ass off in many areas of fitness

One time I played basketball so intensely one night, literally going as hard as I could on defense for two hrs and I burned out to a point where I was extremely ill, even threw up when I got through the door and to my bathroom. I'll never forget that time, my goal was to not give an inch on defense and I was fucking moving like Jordan locking down on his prey. Kind of funny, after the 2 hrs or so, I put some trace minerals supplement in my water but it was already too late by that time lol. It only made me feel even more nauseous haha. For you man, it sounds like you might need some kind of intra-workout supplement to put in your water to sustain your constant level of activity. I wish I would have been doing that when I was training all out for extended periods of time. I wish I would have been taking pre-workout as well, although, I would have never known what I know now and would have probably selected a less than worthy product....but those two things might help you if you aren't already taking them. Something to consider
 

TTOOLL

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You are incredibly active. 14 hours of activity in a day is next level dude, that's some fucking great motor you have even if you were just walking most of that time but you had 9 hrs of very productive moderate to high intensity work performed. I'd probably have to feast on several bowls of extremely healthy soup to replenish from that, and hibernate the next two days lmao. Your cortisol levels were probably through the roof after so much activity and from what it sounds like, not enough nutrition to recover during your rest. I've been there many times when I was working my ass off in many areas of fitness

One time I played basketball so intensely one night, literally going as hard as I could on defense for two hrs and I burned out to a point where I was extremely ill, even threw up when I got through the door and to my bathroom. I'll never forget that time, my goal was to not give an inch on defense and I was fucking moving like Jordan locking down on his prey. Kind of funny, after the 2 hrs or so, I put some trace minerals supplement in my water but it was already too late by that time lol. It only made me feel even more nauseous haha. For you man, it sounds like you might need some kind of intra-workout supplement to put in your water to sustain your constant level of activity. I wish I would have been doing that when I was training all out for extended periods of time. I wish I would have been taking pre-workout as well, although, I would have never known what I know now and would have probably selected a less than worthy product....but those two things might help you if you aren't already taking them. Something to consider
I haven't been that active lately to tell you the truth, just when I go out to my runs. I don't know what triggered this Labyrinthitis attack.
 
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Feb 25, 2013
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Couldn't move my left leg 2 days ago due to plowing my garden with a shovel.... and then some more plowing that night...

Couldn't sleep, had slightly high fever due to all the inflammation. Thought my hip was out of joint honestly. Hurt like crap. Couldn't lift my knee higher than a foot or two.

Went to the chiro yesterday and got it sorted. Tweaked psoas... Went into deep heeling mode. Lots of ice, stretching, water and magnesium.

Got a bit more sleep than before... Still couldn't move it very well this morning. Less painful though. But I was determined to not miss another practice. I need my team to know that they can count on me and that my body isn't going to screw me over. Took a bit of convincing to get my wife to drive me. Promised to take it easy and if it hurt I'd stop.

Pulled really well at practice. Though I was severely drained due to most of my bodies energy being used to heal my leg. Told them I wanted to test out my leg after warmup. Asked them not to let go of my hand if I get a pin so I can pull myself back up if I need to. Didn't really hurt much at all when I pulled and pinned. Still couldn't walk without a gigantic limp though. Proud of myself overall for getting through it. I could tell everyone respected my grit.

Leg actually feels a bit better now. So glad to see the table didn't compound anything.

Feeling tired so I'm gonna rest. Saw some cool things I'll share later.
 

TeezzyD

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Question for you all:

If I'm trying to simultaneously lose weight but gain muscle, just how much of a caloric deficit should I be in? If you want to bulk up, dont you have to feed your muscles, but if you want to slim down (cut) I should be eating less? is this as simple as watching your macros?

Just trying to make sense of this. Still got my noodle arms but feel like I'm getting somewhat stronger (maybe)
 
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Cutty Flam

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I haven't been that active lately to tell you the truth, just when I go out to my runs. I don't know what triggered this Labyrinthitis attack.
It's usually tough to diagnose, even as a doctor, they are making educated guesses. But that chart tracker impressed me, that was a hell of an active day for you. You probably needed the rest. Sometimes when I overdo things, it could take me up to four days before the fatigue begins to lessen. That's why I try to keep things within my maximal threshold and not to go overboard; I'd rather get three to four great workouts in a week if I can, than to kill myself off in two days and not be able to do anything at all for several days
 
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Cutty Flam

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Question for you all:

If I'm trying to simultaneously lose weight but gain muscle, just how much of a caloric deficit should I be in? If you want to bulk up, dont you have to feed your muscles, but if you want to slim down (cut) I should be eating less? is this as simple as watching your macros?

Just trying to make sense of this. Still got my noodle arms but feel like I'm getting somewhat stronger (maybe)
It will depend on your height, weight, and activity level to a degree but if you're an averaged size male then I would say most can probably lose weight by sticking to a 1,600-1,800 calorie diet. Track you kilocalories for the day, and only eat 1,600 calories. If you go to bed unable to sleep because you're so hungry then have a 200 calorie snack and see if you can sleep well. Following day try for 1,800 calories consumed before bed. Losing weight, there are many, many factors to consider. You would do well to only eat two meals, if you need, three but no more than three. And no snacks. You want to minimize the times you eat so that you do not trigger insulin in the body; that will contribute to you storing fat

As long as you are training consistently and at least eating 1-2 large nutrient dense meals dependent on your body's needs, you should be able to do both
 

DunDunDunpachi

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Steady, heavy exercise with the kettlebells all day today. Dunno if it's due to fat loss or some of the loose skin tightening up, but my trunk is lookin' pretty good lately. I had to take down the gym rings to complete some basement renovation and I'm missing those dearly, so I set them up on the kids' playground in the back.

I also can't find my new jumprope :messenger_fearful:

EDIT: found it
 
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TheExorzist

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Question for you all:

If I'm trying to simultaneously lose weight but gain muscle, just how much of a caloric deficit should I be in? If you want to bulk up, dont you have to feed your muscles, but if you want to slim down (cut) I should be eating less? is this as simple as watching your macros?

Just trying to make sense of this. Still got my noodle arms but feel like I'm getting somewhat stronger (maybe)
I would not recommend you to count calories and/or macros. I did it for quite some time and found that it made me go nowhere. Just try to eat as clean as possible (no processed foods) and watch that you get in your protein. Only eat when you're really hungry.

Then hit the weights as hard as possible. Once you feel like your not making progress any more with your lift, increase the amount your eating. Logic suggests that the more muscles you get the more food your body will crave. Learn to listen to what you body wants and needs.
 
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DunDunDunpachi

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I would not recommend you to count calories and/or macros. I did it for quite some time and found that it made me go nowhere. Just try to eat as clean as possible (no processed foods) and watch that you get in your protein. Only eat when you're really hungry.

Then hit the weights as hard as possible. Once you feel like your not making progress any more with your lift, increase the amount your eating. Logic suggests that the more muscles you get the more food your body will crave. Learn to listen to what you body wants and needs.
I second the bolded. I understand the logic and science behind counting calories. I understand some people need structure, but I think it's more valuable to "listen to your body" and tune that in before you obsess over calories in your app or journal. Most folks aren't going to accurately judge their own calories and caloric needs unless they're spending $$ on strict programs so it's kind of a wash anyway.
 

TeezzyD

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TeezzyD TeezzyD what's your weekly program look like?
Resoundingly unstructured.

I do pushups, kettlebell swings (both 1 armed and 2), and bicep curls throughout my work day and before bed. I also ride my bike at least 3 times a week

Jump rope came in, but I've yet to set aside time to set that up properly. Need to locate my wire cutters.
 

DunDunDunpachi

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Any jump rope routines or must-do moves? I just do the regular "boxer's jumprope" (is there even a name for it?) where I hop up and down on my toes, keeping my entire body straight and rigid.

Sometimes when I'm feeling sexy I whip the rope twice under my feet in one jump. Yeah I know, you can PM me if you're impressed. ✨

Also does one call it "jumping" rope or "skipping" rope?

 

triplestation

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i found a way to enjoy squats

i do them now holding a set of heavy dumbbells over my shoulders

the extra weight brings a hefty feel to the workout, i was doing them body-weight before and it felt so flimsy

so relieved, for a while i thought i was straight done with legs
 
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Feb 25, 2013
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i found a way to enjoy squats

i do them now holding a set of heavy dumbbells over my shoulders

the extra weight brings a hefty feel to the workout, i was doing them body-weight before and it felt so flimsy

so relieved, for a while i thought i was straight done with legs
Careful overloading your knees if this is the first time you are squatting with more than just your body weight. It's easy to do without noticing it during the workout.

Also, for bodyweight, make squatting fun and build more groups of muscles and mobility doing it. Getting more range of motion on the floor is never boring.


This is not easy. Definitely warm up first.

 

DunDunDunpachi

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I can vouch for Vlaud's stuff, triplestation triplestation

My flexibility and strength has gone up since implementing those Ido Portal vids he shared several weeks ago. It helps improve any calisthenics that require balance, like one handed pushups, pistol squats, etc. My joint strength is a lot better too in part due to those stretches and exercises. Doing stuff like weighted one-footed jumps is not what I was expecting to do just a month ago, but the stuff works.
 

TeezzyD

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I dont know fuck about shit but goblet squat to overhead press with my kettlebell seems effective

EDIT: Oh, I also lost an inch on my waist guys! Target had chinos on clearance for 50% off. I took a risk and grabbed the 32 instead of my usual 33 and they fit like a charm over my belly even. Super proud. $11 work pants rule
 
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Cutty Flam

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Resoundingly unstructured.

I do pushups, kettlebell swings (both 1 armed and 2), and bicep curls throughout my work day and before bed. I also ride my bike at least 3 times a week

Jump rope came in, but I've yet to set aside time to set that up properly. Need to locate my wire cutters.
At least you're moving and getting sets in. But you would be wise to follow a program. Doing a lot of pushups without any back work has fucked me a few times before. You don't want any postural imbalances; it's really important to train your core and your posterior chain early on (posterior chain essentially all the muscles back side of body i.e. neck, traps, lats, rhomboids, rotator cuff muscles, tris, erector spinae muscles, hamstrings, etc.) as well as focus on balance, stabilization, proprioception work will come in very handy as well if only to aid in avoiding injury when you start to train more and more intensely
 
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Cutty Flam

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rope came in, gonna skip between games of apex and books
Huge fan of jump roping / jumping rope. I can't wait to get healthy enough to go at it again. I think it's the best warm up right before hitting the weights, excellent to keep up intensity between sets and I feel like it really stimulates all the systems perfectly. I can't do burpees without a lot of pain so jumping rope is the king of cardio imo. Plus, you can stay upright, no bending down or slouching at any point in the exercise. Gets you aesthetic as fuck too once you can go for like 10+ minutes at a time. I have one that counts the actual jumps up to 999

When I get back to it after PT, going to perfect my jumping and landing as well. Very important to meticulously get down the mechanics imo
 

TeezzyD

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What kind of home exercises are good for back muscles? I was under the impression that pushups and kb swings engaged the core
 
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DunDunDunpachi

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Apr 18, 2018
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What kind of home exercises are good for back muscles? I was under the impression that pushups and kb swings engaged the core
"American" kettlebell swings work you from quads all the way up to your forearms (because you have to grip it tight to prevent overswinging). It's similar to a snatch but I like them even better. You are still snapping your hips and straightening the back to generate all of your force. DON'T use your arms/shoulders to raise it above your head. Instead, press up underneath the bell, press your shoulders down, and stretch your arms as far above your head as you can (weighted stretches are 🥇 ). Briefly balance the kettlebell at the top, then swing it down hard (safely, of course). Basically, you swing it above your head instead of at eye-level.

Other back exercises are pullups, rows of various kids, or even just pulling your body up onto a waist-high ledge.
 
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TBiddy

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Mar 16, 2015
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Are there any good free C25K apps out there? I started with one and now it wants me to pay to continue.

I looked at Runkeeper, but I cant transfer my old runs or “skip” forward in the schedule, meaning I’m forced to start from scratch.
 
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Tesseract

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Dec 7, 2008
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dbells and jump rope today

chest flys, reverse, side raise, press and shrug, alternating front raise, renegade rows, goblet squats

will prolly finish with 30 minutes of eliptical
 
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