Quote :

"Stand directly beneath the goal. Jump up and touch the bottom edge of the backboard fifty times in a row without stopping. These are tiny bouncing jumps. Now tell me which muscle is on fire in your body. Yes, calves are important. Notice most people you see playing pick up hoops that can dunk have extremely large calves."

But that isn't how you jump for maximal height. You are jumping for reps.

Jumping for a slam dunk is a single maximal effort, that is reached with powerful hip extension.

[Edited on February 24, 2012 at 7:52 PM. Reason : ;]

2/24/2012 7:51:35 PM

Quote :

"ok I need some advice on exercises to work my core... My typical workout is usually your typical weight lifting stuff, but i've neglected my abs, etc because I had a hurt back and the doc said to take it easy... well i've rested my back and now want to strengthen... suggestions on some simple exercises to start with other than sit-ups? "

Master this: http://youtu.be/6TKktamzq4o

I don't recommend "bicycle" crunches. Or any other active rotation + flexion of the lumbar spine. It is just not worth the risk when you can build abs in safe, more effective ways.

[Edited on February 24, 2012 at 8:00 PM. Reason : flexion]

2/24/2012 8:00:05 PM

Quote :

"To all you girls out? there, for the sake of mankind, make sure you activate those glutes in a clapping rhythm while your in the plank position."

[Edited on February 24, 2012 at 8:18 PM. Reason : ]

2/24/2012 8:16:04 PM

I walked everywhere instead of taking a car...on account my car being screwed up.

I think I scored an extra 12 miles walked...and I think I got my walking mile down to like 12-13 minutes measured with my iphone nike app....I'm pumped as it was up at 22 minutes 3 weeks ago.

2/24/2012 8:23:28 PM

Bought new pants today! Two freaking sizes smaller than last time!

2/25/2012 10:35:38 PM

Good jobelise!!

My running has improved so much in the last couple of months. During races I'm running around a 8 minute/mile pace and when I run for fun I'm finding myself running for 5+ miles now (been running between 6-7 miles this week).

I just have to get back on track with my limiting of dairy. It's so bad for me and I can tell. Also avoiding sweets. My sweet tooth is kicking in again. Must resist!

2/26/2012 11:06:10 AM

I think i got my walking for a mile down to 12-14 minutes...I think that's pretty frigging pimp.

2/26/2012 11:09:27 AM

^,^^^^ well which is it, 12-13 or 12-14

And Cass, how are you feeling today? After doing that workout Friday and Saturday, I'm so sore - especially glutes and chest.


[Edited on February 26, 2012 at 1:54 PM. Reason : ow]

2/26/2012 1:53:11 PM

so I think the time my hip popped in taekwondo caused something to happen to the joint because it has been bothering me like a mother fucker guess I need to stop doing my crescent kicks for a while and a bunch of other ish too... blah

2/26/2012 3:10:29 PM

My arms and chest hate my life. My legs felt good so I went out on a 6.5 mile run and 2 miles in I fell and twisted my ankle I shook it off and finished my run and felt great for a while but now my ankle is really starting to hurt.

2/26/2012 3:14:34 PM

ouch!

my left shoulder has been feeling similar pangs of pain that i've pushed through

2/26/2012 3:19:36 PM

I weighed in at 182 today. :-/

I ran 5 miles yesterday and I did this workout today:

Quote :

"Front Squat 5x4 Barbell Push Press 4x5 Weighted V-ups (5kg, 4kg) 4x12 For Time: Buy in – 400m run 40 Pullups 100 Squats 60 Pushups Cash Out – 400m run"

The for time part was completed in 12:35. I've been hitting the books pretty hard lately so I've definitely been slacking off on my fitness. I'm definitely going to make a more conscious effort to begin eating right again and getting down to at least 170. I think that is a good weight for my body type. I'm 6'0" tall.

[Edited on February 26, 2012 at 5:58 PM. Reason : Didn't do overhead squats.]

2/26/2012 5:58:30 PM

Off topic a bit but I've gotten into making smoothies with fruit and/or veggies, almond milk, and protein powder. Do any of y'all know of any good websites to check out with recipes

2/26/2012 6:39:35 PM

235 today

2/26/2012 7:01:45 PM

Restarting P90X today.

Flu knocked me out for two weeks, so I figured I'd just reset and keep it goin.

I've missed working out so much.

2/27/2012 3:16:02 AM

what is generally a better workout... a video like P90x or going to the gym and lifting, or would most folks benefit from both? The thing with p90x is that I already have a nutrition system I'm following for my specific needs, and so I wouldn't be able to go to their nutrition system.

2/27/2012 7:24:55 AM

i, too, would be interested in smoothie recipes

preferably of the low carb variety

2/27/2012 7:59:39 AM

Smath, i think you just have to figure out what works for you. some people have a lot of success with P90X, while others don't (i definitely fall into the "don't" category).

i also don't really enjoy being in a gym and i normally don't like group fitness classes (but i am actually enjoying begonias' class mostly because it's small and i can give porcha a hard time).

i prefer to work out on my own in my own home - i utilize a website that posts new work outs every day - most days i follow, sometimes i go back to their older routines, and sometimes i just go for a run.

you just have to figure out what keeps you motivated.

Quote :

"i, too, would be interested in smoothie recipes preferably of the low carb variety"

my dearest Seth LeDown - here is what i make pretty regularly -

1 cup unsweetened almond milk (40 calories per cup with 0g of sugar)
1 teaspoon of almond butter (all natural)
1 scoop of all natural whey protein (it's like 120 calories, low in carbs, 22g of protein)
1 banana
1/2 cup of 0% Greek yogurt
1 cup of ice

sometimes i opt out of the greek yogurt if i've had a lot of dairy that day, sometimes i opt out of the banana and put in some other fruit. i try to mix it up but those items are used a lot as my "base" ingredients.

i really want to get some good recipes using veggies - spinach, kale, bok choy, etc. we have a juicer but i find that i like the smoothies better.



*my ankle hurts so bad - even when i don't put pressure on it *

[Edited on February 27, 2012 at 8:07 AM. Reason : smoothies are delicous]

2/27/2012 8:04:15 AM

I went on a run yesterday and a couple hours later my right knee was hurting really bad, spent hours icing it and then heat, and then ice. Feels better now!

Also I made these yummy banana bread protein muffins from a recipe I found on pinterest. They were really good so I thought I'd share the recipe.

http://www.dashingdish.com/2012/02/banana-bread-protein-muffins/

Ingredients:

1/2 cup ripe banana (about 1 small banana)
3/4 cup egg whites
1/2 cup plain low fat greek yogurt (I used plain Chobani yogurt)
3/4 cup oats (use gluten free if sensitive to gluten)
2 scoops vanilla protein powder (I used Designer Whey, or you could use any flavor you would like!)
12-14 packets stevia (or 1/2 cup sweetener of choice)
1 tsp baking powder
1 tsp baking soda
1/2 tsp cinnamon

Method:

1. Preheat oven to 350 degrees. Spray muffin tin with non-stick cooking spray, or line with silicone or foil liners, (spray liners if using). 2. Place all of the ingredients in a blender, (or food processor), and blend until mixture is smooth. 3. Divide mixture evenly between 12 muffin tins. Bake for 15-18 minutes, or until toothpick comes out clean.

(Note: be sure to use either silicone or foil liners with the paper insert removed because they will stick, as does any muffin made with oats rather than flour!)

I quadrupled the recipe so that I would use the whole 16 oz greek yogurt container. My muffins actually ended up going concave, which probably happened because I used quick-cooking oats instead of long cooking oats. oops. Still absolutely tasty though!

2/27/2012 9:43:37 AM

Quote :

"1 banana"

if you're really trying to do low carb, bananas have way too many carbs.

---

sad bench press is sad. can i get my bench bigger in ways that do not entail eating everything i see?


[Edited on February 27, 2012 at 10:00 AM. Reason : but make for an awesome smoothie.]

2/27/2012 9:59:01 AM

Bench more frequently, but lighter and lower reps. Work on speed of contraction and technique.

So maybe to do like your 5-6rm for 8-5setsx2-3reps. Lower slowly and under control, 2seconds is good. Accelerate off the chest, but don't bounce. Try to keep the pressing phase to 1second or less. Adjust weight to keep it challenging but fast

2/27/2012 10:05:43 AM

awesome, thanks matt. i started wendler's 5/3/1 with the "Dave Tate's Periodization Bible" accessory work regimen for the last two weeks. i had been contemplating throwing in some triples after the ++ set just for a touch more work, after finishing the 5/3 weeks. it's interesting to see that's what you suggested.

i feel like im pushing myself too much on the accessory work though. seem to get much more worn out from that, instead of the big lifts... but have seen immediate carryover and improvement in the big lifts. got kinda worn out and tired from weeks and weeks and weeks of vanilla starting strength with dips/chins/pullups as the only accessory work.

this is what i get for going into a more advanced workout schedule when i realize i'm not ready for it. with only hitting each of the big 4 once a week, i kinda feel like i should go bananas on the accessory lifts, as long as i can take it. with the 5x10-20 scheduling, it feels kinda more like a bb split. i kinda like it.

i'm not as concerned about the "speed of gains" that people use as a detractor to intermediate level lifters doing 5/3/1.



the tate program isn't the same as he's laid out in his own articles, and it's a collaborated version specifically for use with 5/3/1. not nearly as intricate as the meso and micro cycles that tate lays out. but the same basis of hitting the most taxed muscles on the main lifts with high volume targeted accessory work after doing the big lifts. probably should be called something differently, but hey, that's what's in the book.

[Edited on February 27, 2012 at 10:36 AM. Reason : e]

[Edited on February 27, 2012 at 10:51 AM. Reason : sad is relative.]

2/27/2012 10:30:58 AM

Yea, I set up my accessory to help balance out the lowered frequency.

Squat variations lighter and higher rep on DL day.

For the bench, instead of adding it to the workout, add another day. Like a 5th day, but you keep it to just the benching

2/27/2012 10:32:50 AM

Quote :

"12-14 packets stevia (or 1/2 cup sweetener of choice)"

that's a lot of sugar, even if it's stevia. next time, i would opt to add in an extra banana and cut down the sugar to 1/4 cup, or substitute completely for date sugar or apple sauce as a different alternative.

2/27/2012 10:41:20 AM

^good call, that's pretty much what I did too, since I used bananas that were really ripe (+1) I decided to half the sweetener (agave nectar).

2/27/2012 10:44:42 AM

yeah i was going to say agave nectar is good too because you don't have to use as much since the concentration of the sweetness is more pronounced.

also i would like to add -to use all natural organic apple sauce. none of that Motts mess - they have so much sugar in them. the all natural ones that are just straight pureed apples are best.

2/27/2012 10:45:47 AM

I love agave nectar. I have three different kinds in my pantry right now.

2/27/2012 10:52:19 AM

LOOK Y'ALL I'M FAMOUS-ish

explanation of the workout:



I'm the fattie in the back doing the modifications:







[Edited on February 27, 2012 at 2:15 PM. Reason : my legs look so meaty]

2/27/2012 2:09:23 PM

I never understood working out with hair down.

2/27/2012 2:10:41 PM

is that Jessica Simpson teaching?

2/27/2012 2:11:50 PM

yeah^^ I could never workout or run with my hair down I dont know how some girls do it

[Edited on February 27, 2012 at 2:18 PM. Reason : can't wait to try these out]

2/27/2012 2:15:10 PM

yum to girl in front. she sounds dumb...so i muted the video

2/27/2012 2:15:20 PM

I'm sorry to be nit picky and hate a little, but...

In that second video you posted, Julie says this is a "thigh slimming work out"...

Do you (or that instructor, or the gym, or whatever) really claim that those exercises are going to specifically target the legs and slim them down?

2/27/2012 2:23:27 PM

^ Lets be honest...you're not really sorry.

2/27/2012 2:25:08 PM

Am I sorry to call out fitness myths and lies? No.

Am I sorry to hate on people trying to provide relevant and potentially useful content? Yes.

2/27/2012 2:27:17 PM

we guarantee it will slim your thighs! because low intensity exercises burn more fat, and you can totes spot reduce as long as you record the calories calculated by the treadmill because we all know that cardio is the only way to lose weight.

but really - those videos are just a part of that workout method, which is just a part of a weight loss system we have. like I've mentioned before, it's just a teaser. so to reply to your nit pickyness and haterade, no.

2/27/2012 2:42:41 PM

2/27/2012 2:53:31 PM

Did this workout today. It wasn't too bad. It still sucked. My abs especially felt it:

Quote :

"Power Clean 6x2 + 1 Front squat second rep Strict Pullups 5x5 add weight if necessary to challenge Lunges 5x6+6 2 rounds: 1 min work, 1 min rest interval - Cumulative rep count Calorie Row KB swing (30 lbs) V-ups Goblet Squat (30 lbs) OH walking lunge steps (25 lbs)"

[Edited on February 27, 2012 at 8:45 PM. Reason : .]

[Edited on February 27, 2012 at 8:47 PM. Reason : trying to cheat myself]

2/27/2012 8:45:15 PM

^That's a pretty good work out!

I'd add an upper body press movement to encompass the whole body. Maybe adding a push press or jerk or thruster to the powerclean front squat

2/27/2012 8:56:36 PM

I made an avocado smoothie. It was so good

Oh and my ankle is better

[Edited on February 27, 2012 at 9:42 PM. Reason : Yay speedy recovery ]

2/27/2012 9:42:03 PM

A return from my year-long hiatus?

2/28/2012 2:55:34 AM

Quote :

"Am I sorry to call out fitness myths and lies? No. Am I sorry to hate on people trying to provide relevant and potentially useful content? Yes."

But seriously, spot training? Psh

2/28/2012 9:37:28 AM

Crushed my training session today!

Dead Lift: 280/325/370x5. Full recovery between sets.
High Bar Squat: 155 3x12. 1min rest breaks.
Reverse 4"Deficit Lunges w/ 25DBs: 3x8. Super set with slow 25DB Curls 3x10.
Abs: 1/2Kneeling Landing mine arcs 4x10

Every lift was easy, love that feeling.

IMO, if you are feeling destroyed after every workout, you are doing too much. I'd say 2-3weeks of circa maximal training is the limit if you want to have a long, injury free training career. After each 2-3week cycle a deload (easy) week is recommended.

2/28/2012 10:22:36 AM

Kick ass job! I'm still chugging along. I'll get my week off next month when I go hiking 90 miles in Georgia.

2/28/2012 12:38:26 PM

Quote :

"I'd add an upper body press movement to encompass the whole body. Maybe adding a push press or jerk or thruster to the powerclean front squat"

I did barbell push presses on Sunday.

[Edited on February 28, 2012 at 7:12 PM. Reason : I have no idea what day it is, apparently.]

2/28/2012 7:11:40 PM

Fareako has apparently developed amazing workouts since the last time I've trained with him

2/28/2012 7:16:13 PM

I hope you two are still doing Linda curls!

2/28/2012 7:22:55 PM

^^ No, they're just prescribed WODs from Cary Crossfit. I was a member and they post their workouts on their website. I do the ones that the base gym has the equipment for.

I didn't workout today because I am resting up for my mile swim in a flight suit tomorrow.

[Edited on February 28, 2012 at 7:33 PM. Reason : moar]

2/28/2012 7:32:50 PM

Linda the girl in the front is slacking like heck on those "squat...and crunch" moves. You should be in the front!

2/28/2012 7:39:23 PM

punched the bag for about 30ish min straight... turns out future mother in laws can really amp you up for boxing -_-

2/28/2012 10:13:11 PM