^^

Moving on.

^ that's what I do. I think I use Free Interval App. It works well and is easy to manage.

2/14/2013 4:23:35 PM

well this app is kinda like that, plays my music, beeps, but also tells me what exercise to do.

There's a Booty Boot Camp Workout

[Edited on February 14, 2013 at 4:38 PM. Reason : gonna try that tomorrow, looks intense]

2/14/2013 4:35:42 PM

Uggh, Really don't know if I want to do workout #2 tonight. Hopefully I'll get a call from a lady and won't have to.

2/14/2013 4:41:08 PM

Since everyone likes progress pics, and people who put up or shut up:




Brief summary: Cease endurance training, lift big eat big.

[Edited on February 14, 2013 at 4:53 PM. Reason : what is this a picture for ants]

[Edited on February 14, 2013 at 4:54 PM. Reason : There it do]

2/14/2013 4:52:45 PM

You've got a purdy tummy.

2/14/2013 4:54:25 PM

8 pack abs to muscle gut. My wife makes fun of me with a shirt on. Not so much with it off.

2/14/2013 4:55:25 PM

wear fitted shirts

2/14/2013 5:06:19 PM

Nice torso











If you're 14.

2/14/2013 5:13:00 PM

lol @ Elise

2/14/2013 5:14:56 PM

What? It looks so soft and smooth and pink!

2/14/2013 5:20:59 PM

You wanna lick it...

2/14/2013 5:38:41 PM

Ew. No. I don't know where it has been.

2/14/2013 5:47:23 PM

Nowhere exciting I assure you

2/14/2013 6:16:09 PM

You've definitely gotten some nice mass gains in your back, chest, and shoulders.

2/14/2013 6:58:12 PM

Thanks. I'm genetically weak in the chest, and don't bench real heavy because of an AC shoulder injury in college but I make do.

2/14/2013 7:06:23 PM

Yeah, chest is tough for me due to similar issues. I've had a ton of shoulder injuries, finally had surgery a few years ago to fix a lot of issues. Pushups did me a lot of good even though I could never bench all that heavy.

2/14/2013 7:11:20 PM

How long were you out after surgery?

2/14/2013 7:12:18 PM

I was out of work for 12 weeks. They told me I could get back to normal workout routines once physical therapy was over, I just had to start back slowly. I had pretty extensive structural damage, fortunately no rotator cuff issues.

2/14/2013 7:15:18 PM

argh I know I should, but I don't have that kind of time typically.

2/14/2013 8:20:21 PM

Quote :

"Nice torso If you're 14."

Q4T

Quote :

"Thanks. I'm genetically weak in the chest, and don't bench real heavy because of an AC shoulder injury in college but I make do."

No excuses. Rehab your shit.

My achilles tendon exploded 6.5 months ago and I had surgery. After effectively rehabbing it I am already squatting and dead lifting new personal records.

This was 6 weeks after getting my cast-boot off...



I am almost back to symmetry. Ill post some pics of my progress of the beach bod and calf regrowth soon.

2/15/2013 7:57:02 AM

went to the hockey game last night and got BLASTED then went out drinking afterwards.

woke up unreal dehydrated down to 164.6

2/15/2013 8:48:25 AM

Quote :

"No excuses. Rehab your shit."

I unfortunately have not had the luxury of 12 weeks off in many years.

2011- deployment
2012- 2 schools, 1 deployment
2013- 2 schools, 2 deployments...

I'll get to it eventually.

2/15/2013 10:15:57 AM

No excuses. Rehabbing can be accomplished with 10-15minutes a day.

My general posture/rehab template:

1. Improve tissue quality: massage, foam rolling, myofascial release.
2. Stretch/Mobilize the affected joint(s), Improve tissue length: If something is "locked short" that is pulling your joint out of optimal alignment, it needs to be stretch or mobilized.
3. Activate: Now you have to fix your movement pattern. Often time synergist muscle are too weak, or antagonist muscle are too dominant, fix these with targeted exercises.

A physical therapist would pretty much help you with this. Or, with some reading, learning, and effort you can figure it out on your own.

[Edited on February 15, 2013 at 10:35 AM. Reason : ;]

2/15/2013 10:34:17 AM

Well yeah.

I do a lot of mobilitywod.com stuff, plus my wife is an OT. It's definitely better off than it has been in the past.

Maybe I should've rephrased earlier; my bench is not as comparatively heavy as my squat and DL.

2/15/2013 10:43:47 AM

I had nerve damage. I tried rehab for awhile but it was very expensive and results were not that impressive. Every time I tried to train I'd re injure myself and my shoulder was going bone on bone so the pain was immense.

Now the nerve appears to have regenerated. No pain at all. But it took like 7 years or so, nerve function is very slow to return if it ever does at all.

Also I've suffered from horrible knee pain for 15 years from a multitude of basketball, soccer injuries in high school. Degenerative knee condition and missing a chunk of bone in my knee that makes it susceptible to injury. Like could barely walk some mornings. Thanks to fish oil and glucosamine 95% of the pain is gone. If I can get back in shape I may even play basketball again one day.

[Edited on February 15, 2013 at 10:47 AM. Reason : aa]

2/15/2013 10:45:22 AM

Quote :

"My achilles tendon exploded 6.5 months ago"

While lifting?

2/15/2013 11:28:03 AM

Yes.

2/15/2013 12:01:22 PM

No I wasn't lifting per say. I was being an idiot and showing off to one of my clients.

I rigged up an overloaded sprint training exercise using very heavy bands choked around squat stand uprights attached to a hip harness... This allowed my track athlete to work on her sprint drive phase in an overloaded manner. Essentially letting her crank on the sprint as hard as she could, and the bands would prevent her from actually moving forward.

It worked very well when she did it, so I wanted to try. I wasn't warmed up, and was very stiff from a high volume squat workout the day before. Attempted to maximally sprint on the device, and about 7 seconds in I heard a very loud POP and excruciating pain through my calf.

A totally freak accident, but goes to show that before doing anything maximally you need to be warmed up.

2/15/2013 1:16:08 PM

How painful from scale of 1-10?

2/15/2013 1:34:43 PM

I have a rather high pain tolerance. This was the second or third worst pain of my life. I'd say an 8.5/10.

Worst pain I've ever experienced was when I had my fingers and finger nails ground down close the bone by concrete as the car I was in flipped 4 times, and my hand was in front of my face as it bounced along the concrete through the window. 10/10 please to not do again

[Edited on February 15, 2013 at 1:44 PM. Reason : ;]

2/15/2013 1:43:44 PM

I also have a high pain tolerance. But I don't think you've experienced pain until you've got nerve pain. It's like a thousand crabs constantly pinching you.

2/15/2013 1:56:57 PM

fasted all day on ephedrine, lifted, did 50 minutes cardio on yohimbine. Now about to go out drinking. Killing this recomp.

2/15/2013 7:22:57 PM

Quote :

"RIP GIRLFRIEND"

Quote :

"RIP GIRLFRIEND RIP GIRLFRIEND"

Quote :

"RIP GIRLFRIEND"

[Edited on February 16, 2013 at 12:41 PM. Reason : .]

2/16/2013 12:41:01 PM

RIP GIRLFRIEND

2/16/2013 1:42:51 PM

Actually worked out today for the first time since my knee re-injury. I was really scared but it seems to be holding up ok. I need to lose the 5lbs I gained during my time off

Matt - I need advice. My knees suck. Luckily I've never torn an ACL, but I've twisted/strained/sprained/overused them many many times. I'd say I've injured each knee at least 4 times (to the point it needed to be wrapped, iced, and I had to stop or significantly alter my workouts). My first knee injury was in 1994 while playing basketball and I had to wear a knee brace (left) all season. Next was a softball injury in 1996 - I took a cleat to the knee (right). After that they would hurt and swell at the beginning of each season (basketball and softball) but then after a few weeks they'd be fine. As I've gotten older, they hurt worse and for longer periods whenever I start something new. They've always adapted eventually, but the pain keeps getting more severe and the adaptation times are longer. I've seen a few docs over the years and they either say it's runner's knee or osteoarthritis or just over-use from being a catcher and that I just need to strengthen my quads. But weighted leg exercises hurt my knees way before I have enough weight to feel something in my quads. I can do unweighted squats and lunges for daaaaaaaays and I can hold a wall sit for several minutes - I've even won a wall sit contest at my gym against other trainers. Squatting >100# is extremely painful (in the knees) and leg extensions >60# hurt as well, but I feel like I'm going to perpetuate my over-use injury if I just keep doing more reps of lighter (or zero) weight. With this most recent injury, I was really good about icing it, and I'm going to add ITB foam rolling to the end of each workout. Any other suggestions/recommendations? Thanks!

[Edited on February 16, 2013 at 3:26 PM. Reason : lefty is starting to get red and swollen as I'm typing thi]

2/16/2013 3:05:09 PM

Could be a few different issues. Most likely poor ankle/hip mobility. Google Terminal Knee Extensions, ankle mobilizations, and hip external/internal rotation stretches and exercises.

Females typically suffer from valgus collapse, which is when the knees collapse inward during knee + hip flexion (squatting). This puts strain on the passive tissues at the knee.

For me to really help, I'd have to spend some time with you and see you move.

2/16/2013 3:38:53 PM

Actually, I think it could be a shoulder or wrist problem, make sure you stretch and stay hydrated.

2/16/2013 4:48:09 PM

I agree with Matt's suggestion to work on ankle mobility. Again, like he said it'd be easier to address certain issues if we could see you move. Post a vid of you squatting. If there's no pain unweighted and pain over 100#, my guess would be a form breakdown somewhere. It's probably very subtle without weight and very apparent as the load gets heavier.

2/16/2013 5:02:05 PM

god dude when you just sit around drinking water and swallowing ephedrine and caffeine all day the alcohol hits HARD at night.

I got tossed from a bar and punched a guy last night. im fucking 30 this diet needs to end soon.

163.5 this morning RIP GIRLFRIEND

2/16/2013 5:11:56 PM

This should be interesting; I'm about to go to a 10-week school for work that is PT heavy (run and push the ground) with little to no weights. Not that new to me since I have been body weight only since last June but I doubt there will be a ton of back work which I do a lot of (pull-ups, ring rows, etc). Worried about my diet; no more paleo as I will have to adjust to eating the chow hall sludge.

Afraid of how my body will adjust and how my body composition is going to change. Might have to grab a before and after photo.

[Edited on February 16, 2013 at 8:27 PM. Reason : ...]

2/16/2013 8:25:38 PM

are you allowed to have a blender/protein shake mix in your room? That's what you're going to need because typically food fed to the masses is loaded with carbs and/or fat and you'll be getting insignificant protein.

If you aren't allowed to just make sure you're going for seconds on the meats, eggs, etc.

No better way to lose muscle mass than doing intense physical activity without protein.

2/16/2013 8:40:28 PM

Quote :

"are you allowed to have a blender/protein shake mix in your room? "

Negative

2/16/2013 9:29:06 PM

Pick up 'Never Gymless' by Ross Enamait.

2/17/2013 11:27:29 AM

I really want to hang out with face. We'd get in so much trouble. It'd be AWESOME.

2/17/2013 2:20:51 PM

RIP BOYFRIEND

2/17/2013 2:25:15 PM

every time i read about face drinking i keep thinking

2/17/2013 5:27:03 PM

Down to 190 lbs. as of yesterday. Pretty pleased. Only about 5 more lbs. to go. It's really pretty noticeable at this point. Definitely a lot of fat loss from my stomach, belt is down another notch, and lovehandles are shrinking as well.

The exercise has been important but I really think diet is what has done the bulk of the work. Intermittent fasting sucked really bad at first, but over the 5+ weeks I've been doing it I've seen more progress than any other time I've done a diet and exercise regime. Eliminating snacking is probably the biggest benefit.

I'll post another set of pictures here at the end of February, which hopefully will see me at 185. I might even shave and tan for that one.

2/19/2013 10:37:14 AM

Quote :

"Pick up 'Never Gymless' by Ross Enamait."

Seconded. It's great. Even if you're not an athlete and don't create a plan strictly from it you can learn a lot about how to do exercises correctly. Also, Ross responds to e-mails quickly.

2/19/2013 1:35:26 PM

2/19/2013 3:59:54 PM

2/19/2013 11:58:45 PM