Weight Lifting and Conditioning Thread

[Gaytoe]

Used to dabble in cross-fit for a while, but now I probably lift about 5 times a week and play inter mural sports a few days a week (beer-league soccer, basketball, touch football). But I'm also in college so I have a ton of energy/time to do it.

And Krav Maga is badass one of my buddies did it for a while.

[Otis Day]

Does Supreme p90 X use weights?

If not it's probably not really Tabata but uses the principle. If I remember correctly.... Tabata was created in Japan. Tabata is the last name of the scientist doing the study. I believe it originated for speed skaters but the program works for other sports. After scientific research they found if you do one complex lift for 20 seconds of activity to 10 seconds rest for 8 rounds with a minute break twice the physical strength and endurance gains are amazing. (Clearly my definition is not perfect but most likely close). To actually complete a circuit of Tabata you have to be in really good shape and use a difficult weight. Things like front squats, push press, cleans (Olympic lifts) are examples.

I am interested in this Supreme p90 X. While I am generally p 90 guy this is semi intriguing to me. At 215-220 I would like to get close to 200.

Supreme 90 is a 10 DVD set workout program. It uses weights with some of the workouts but others it does not. It has the Tabata workout (no weights), a cardio challenge DVD (no weights) and an ultimate Ball workout that involves no weights, just the swiss workout ball.

It is a knock off of P90x and it is way cheaper. It is cheaply made as well, but like I said I did it 2-3yrs ago and lost 10 lbs and gained some definition. the tabata workout always kicked my ass even after being 2 months into it. The workout helped me to be able to start running. After doing these DVDs it built up my lungs and endurance and I was running 3-3.5 miles about 4x a week (not now though)

Here is a link if you want to buy online:

http://www.amazon.com/s/ref=nb_sb_ss_i_ ... Caps%2C268" onclick="window.open(this.href);return false;

Pretty cheap and you can get your money's worth out of it easily.

[Boris13c]

I'll never be the 215lb athlete I was in my 20's but I'm a fairly well built 215lb 37 year old fart that drinks too much whiskey and eats too many Doritos. I suppose I'll live with that.

change the age by several years and I'm right there with you

I'm actually pretty close to the 210 I weighed in my first year of Junior College ... deal is, now that 210 pound is distributed quite differently than it was back then

[wab]

Compared to the 270lb sack of mashed potatoes i was 6 years ago, i'm happy. After my 2nd kids was born, i just completely quit on life. I'd never weighed more than 220lbs in my life. I usually hovered right around 200-215 depending on the season. But sweet christ I got fat. I went from a size 32 to a size 40 in about 18 months.

[mmmc_35]

^ Same thing for me. I got 4 kids but after my twins were born I ballooned up. Plus I had got out of the Army and just finished my deployment. I went from a fairly solid 210 to a very soft 250. One day at work I saw a bunch of the images working out and said they could beat my ass. Was good motivation for me. Still Life gets in the way though.

[Otis Day]

I still have a 14 yr old son I want to be able to compete against (bball, wrestling around) so I don't want him to think he can beat me in anything. He already kills me in bball. If I stay in shape though I will be able to compete. Oldest son is out of the home. Plus, I want to feel good for myself. Really want to be able to run a 5K before 2015 ends.

[Boris13c]

got a flyer in the mail about a new gym facility going to be opening near me in the spring ... sounds like they are basing it on Average Joe's from Dodgeball

they will have real equipment and instructors, but, they also have their "P.E. Membership" ... and from their short ad it sounds like you sign up to come to gym class ... play kickball, softball, basketball, etc ... telling folks to get in touch with their inner kid and go out and play ... fitness and fun

I'm thinking this sounds like a great idea ... hope the place actually opens

[Otis Day]

Now that is a great idea. A few years back some guys got together to play kickball. It was amazing how the game grew. they just wanted the community to get together and it worked. It was open to all ages, men and women. they actually started a short league and it went well. Sadly it didn't last past that first time.

[mmmc_35]

A neat concept. I hope it works for them. It will be hard I think to keep membership up though.

The new 24 hour gym concept was/is also great. However by design they don't want members to actually show up. I belong to one and this article describes it perfectly.

fansided.com/2014/12/19/low-cost-gyms-dont-want-go/

I use to belong to an awesome gym. It was ugly and had no machines. Atlas stones free weights platforms it was all about actual work. But inconvenience was the sole detractor.

[wab]

The boxing gym i belong to is totally old school. Bags, platforms, free weights, and medicine balls is about all you are going to get there. You pay them to basically beat the hell out of you.

[bearsfaninaz]

Anyone try insane home fast loss workouts before? I am at 230ish now but would love to get even less. 200 is ultimate goal for me maybe 180 but highly unlikely at my age and bad knee.

[UOK]

Anyone try insane home fast loss workouts before? I am at 230ish now but would love to get even less. 200 is ultimate goal for me maybe 180 but highly unlikely at my age and bad knee.

It's taken me a few years of trial and error, but I've finally settled upon a school of thought when it comes to weightlifting, exercise, and dieting:

Don't overdo it, don't under-do it. Be realistic with your body and your limits, and do everything incrementally. If you want to lose weight, it starts in the kitchen and ends with cardio. Survey your current diet, figure out what you can immediately stand to stop eating, and maybe count calories. Or simplify even further - meal plan, cook more of your own food, and avoid obvious crap. You'd be amazed how simply deciding not to drink soda and/or beer will impact your weight quickly. The same can be said about obvious stuff like hard liquor, smoking, etc.

There's got to be times where you reward your hard work, but make a once a week type thing. Or not! Again, this is really all person-to-person.

Also, be accepting of your body type and lifestyle. Anyone can have a 6-pack and be a body builder if they want to go balls-out and live at the gym/severely constrain their diets. Unfortunately normal people don't have time or energy to do this. As for me, I'm almost 30 and have accepted that I'm always gonna have a bit of a paunch (my dad's always had one and the men in my mom's side of the family all are huge). I've accepted that I hate doing cardio. I've accepted that my diet is imperfect. I take the things I like to do (lift weights, gentle cardio, cook my own food) and have made it part of my average week.

I've been at a stable weight of around 220 or so ever since then, and my body's become more muscle and less blob.

TL;DR:

1. Be realistic
2. Forge a routine of exercise and diet
3. Acknowledge your limits and adapt to them so that a healthier lifestlye becomes the norm

[bearsfaninaz]

Anyone try insane home fast loss workouts before? I am at 230ish now but would love to get even less. 200 is ultimate goal for me maybe 180 but highly unlikely at my age and bad knee.

It's taken me a few years of trial and error, but I've finally settled upon a school of thought when it comes to weightlifting, exercise, and dieting:

Don't overdo it, don't under-do it. Be realistic with your body and your limits, and do everything incrementally. If you want to lose weight, it starts in the kitchen and ends with cardio. Survey your current diet, figure out what you can immediately stand to stop eating, and maybe count calories. Or simplify even further - meal plan, cook more of your own food, and avoid obvious crap. You'd be amazed how simply deciding not to drink soda and/or beer will impact your weight quickly. The same can be said about obvious stuff like hard liquor, smoking, etc.

There's got to be times where you reward your hard work, but make a once a week type thing. Or not! Again, this is really all person-to-person.

Also, be accepting of your body type and lifestyle. Anyone can have a 6-pack and be a body builder if they want to go balls-out and live at the gym/severely constrain their diets. Unfortunately normal people don't have time or energy to do this. As for me, I'm almost 30 and have accepted that I'm always gonna have a bit of a paunch (my dad's always had one and the men in my mom's side of the family all are huge). I've accepted that I hate doing cardio. I've accepted that my diet is imperfect. I take the things I like to do (lift weights, gentle cardio, cook my own food) and have made it part of my average week.

I've been at a stable weight of around 220 or so ever since then, and my body's become more muscle and less blob.

TL;DR:

1. Be realistic
2. Forge a routine of exercise and diet
3. Acknowledge your limits and adapt to them so that a healthier lifestlye becomes the norm

I've already lost 30 pounds from cutting out soda and eating better (with the occasional junk food splurge). But I am at the point now where weight isn't coming off like it was, so I figure it is time to get back into it slowly. I know I can't go all out on these videos, but to do what I can and eventually will build up my stamina again. I am just concerned about my knee, but do have a brace for some type of support.

[mmmc_35]

What's up with the knee?

If the video has jumping it maybe something you want to stay away from. Something you probably could easily substitute an exercise for those movements. Subbing squats or lunges. But impact can be a concern. Reading and watching some of Coach Dos he had his football players stop a lot of jumping stuff because the risk outweighs the reward.

Also when they have you do squats form is really important with knee issues. I only front squat now because it's almost impossible to Fuck up. Something to consider because front squats force you to keep your spine erect and hips back. Saving pressure from your knees. If the video has you squat just use a stick or imagine a stick sitting across your clavicle. Sit back like your about to sit down hips back. Keep your knees behind your toes with your weight on your heels.

It's actually a very natural movement but done incorrectly under stress can Fuck you up.

[mmmc_35]

So I have forged my workout plan. Thought I would post the concept for anyone looking to go through with there resolution plan.

I work a messed up schedule so the plan won't work for everyone but the concepts will. I work 3rd shift 6 on 3 off. One regular week I may hit the gym 7 days or maybe 3. Plus I box one day a week for an hour. So I tried to make my work out very adaptive. This is something I think us normal people need to do. A strict plan dies when you miss a day or two. But a plan designed to conform to life can thrive under duress.

The key components for me were physical endurance plus strength. Instead of plodding away on a treadmill and lifting I have merged the two, to create a more exciting and realistic work out. They last approximately an hour. After that my energy is shot

I use two phone apps.

One is a round timer. I use it as a pace counter. I set it for 20 seconds to 10 seconds of rest, for 8 sets, and 1-2 min rest between exercises. I don't race the clock I know the max reps for a front squat in that time frame is 7. After my first or second set I most likely hit much lower numbers 5 3 1 etc as i fatigue . I am constantly pushing to beat the previous work out volume. I get gassed quickly and completly.

The other app is called fit notes, a work out log app that easily graphs your work out volume. I log every work out and the next work out try and beat the volume for each exercise. It helps me push the intensity.

I rotate 3 work outs. they are set up similarly working different muscle groups. Legs and shoulders, chestate and back, functional strength and core.

Example FS Core

Elliptical 10 min warm up. Raising resistance each week
Turkish get - up 3 sets of 3
Dumbell Windmill - 4 sets of 8
Ab roll out - 8 sets, 20 by 10 seconds
Cable chop - 8 sets, 20 by 10 seconds
Med ball slams - 8 sets, 20 by 10 seconds
Run - 10 min

Some great exercise to add/look at

Overhead squats
front squats
deadlines
muscle snatches
Push press
The king turkish get ups

[Otis Day]

I am a big sweets (candy, cakes and chocolate, cookies) eater. I went cold turkey starting January 5. Along with workouts and cutting that out I have lost 6 pounds. I am a smaller guy but was carrying a little too much around the midsection. Whatever workouts I do I always mix in cardio of late. Light days I will use weights I can rep about 20 times. I will do a set of weights and then 30 seconds of some type of cardio. I will do three sets of those two and then change to two other excercises (one weight and one cardio). I try to get my workouts done within 30 minutes. The days I do heavier weights I go at a slower pace.

[mmmc_35]

So I recently became very into fasting. There is a ton of research into it and I have been doing it for 4 months.

Essentially you don't eat for 10-14 hours. This helps with insulin sensitivity, hormone production, guttural micro flora, inflammation, and overall good processing.

Several plans include a 10 hour eating window. I just eat essentially twice a day, and have lost body fat, and continued gaining muscle.

[G08]

So I recently became very into fasting. There is a ton of research into it and I have been doing it for 4 months.

Essentially you don't eat for 10-14 hours. This helps with insulin sensitivity, hormone production, guttural micro flora, inflammation, and overall good processing.

Several plans include a 10 hour eating window. I just eat essentially twice a day, and have lost body fat, and continued gaining muscle.

I used to do intermittent fasting, the 16:8 specifically. You don't eat for 16 hours and then once your 8 hour window opens you can pretty much eat whatever you want (within reason).

Last meal would usually be around 8:00pm, and then I wouldn't eat again until noon the next day. Was tough at first but coffee is a wonderful thing and you get used to it.

[mmmc_35]

Night shift kind of makes the 16-8 hard for me, though its popular. Though I am entertaining the idea of 24hr fats 2-3 times a month. Maybe even a 48. I haven't done that sense HS wrestling. Then it was called starvation.

[G08]

Night shift kind of makes the 16-8 hard for me, though its popular. Though I am entertaining the idea of 24hr fats 2-3 times a month. Maybe even a 48. I haven't done that sense HS wrestling. Then it was called starvation.

I can't go 24 hours without food in this city. Interestingly enough if you have a solid HIIT session, you won't feel hungry for a good 2-3 hours. Just pound water and get to bed and you can cheat some extra time onto that 16 hour fast.

[Atkins&Rebel]

I was a simple power lifter for years where I would pyramid up until failure. Back then I maxed out at 10 reps in a set...just hit 10 and added weight. I did that for just about everything.

I just hit 40. I work an unbelievably physical job. Last week I moved 7 tons of dirt and crushed stone with a shovel and wheelbarrow in 2 days. I also hand laid 2.5 tons of brick in another day. My power tamper was in the shop and I had to hand tamp about 130 square foot. I figured it at 750 arm raises with the 30lb hand tamper.

This week was a lot easier. I pounded out 120 SF of cement with a 20lb sledge on Monday then dumped 2 ton of stone into the area and spread it. Got to use the power tamper yesterday and laid out 110 SF of brick pavers (1 ton), and did a 1/2 day of bent over cuts with the chopsaw. I just got done spreading 4 yards of topsoil to (3.5 ton) with a wheelbarrow and shovel.

So strength isn't my issue. I only lift when I'm not working and this last winter I changed my gym tactics. I found my 1 rep max at each exercise. Then I started working at 60% of that max. By the end of the winter I had reached or increased my goal of 5 sets of 20 reps for each. Some things like legs and triceps I was able to reach quickly (within a month and a half), and then add weight. My right shoulder is crap anymore so bench was a struggle all winter and I finally went to a couple of weeks of power lifting again to get past a plateau. But my last week I was able to hit 4 sets of 20 with the last set only tickling 19.

I made some gains in my core training as well this off season. But I have a disk that gets ornery. The only thing I was able to do that didn't aggravate it was leg raises from an upright position bracing my forearms on the metal arms. I don't have one at home, so anyone have back friendly core exercises (low impact but hits the guy)?

[wab]

So I recently became very into fasting. There is a ton of research into it and I have been doing it for 4 months.

Essentially you don't eat for 10-14 hours. This helps with insulin sensitivity, hormone production, guttural micro flora, inflammation, and overall good processing.

Several plans include a 10 hour eating window. I just eat essentially twice a day, and have lost body fat, and continued gaining muscle.

Is that the Renegade Diet?

[G08]

So I recently became very into fasting. There is a ton of research into it and I have been doing it for 4 months.

Essentially you don't eat for 10-14 hours. This helps with insulin sensitivity, hormone production, guttural micro flora, inflammation, and overall good processing.

Several plans include a 10 hour eating window. I just eat essentially twice a day, and have lost body fat, and continued gaining muscle.

Is that the Renegade Diet?

[Otis Day]

Damn!! REading some of this shit makes it sound like you have to be some kind of scientist or some shit like that.

Hell, starting March 1, decided I need to lose about 12 lbs due to pants not wanting to snap. Just decided to cut out sweets, coffee (due to all the cream I used) get more serious about working out and started running again. In 2 months I have lost 14 lbs. Adding a little muscle by hitting the weights, no specific workout, just do a bunch of different stuff to keep it from getting boring. Not wanting to be an atlas or anything, but just wanting to be better fit at 54.

[RING4CHI]

So I recently became very into fasting. There is a ton of research into it and I have been doing it for 4 months.

Essentially you don't eat for 10-14 hours. This helps with insulin sensitivity, hormone production, guttural micro flora, inflammation, and overall good processing.

Several plans include a 10 hour eating window. I just eat essentially twice a day, and have lost body fat, and continued gaining muscle.

Is that the Renegade Diet?

WHERE'S THE REP FEATURE WHEN YOU NEED IT?!

[Rusty Trombagent]

I was a simple power lifter for years where I would pyramid up until failure. Back then I maxed out at 10 reps in a set...just hit 10 and added weight. I did that for just about everything.

I just hit 40. I work an unbelievably physical job. Last week I moved 7 tons of dirt and crushed stone with a shovel and wheelbarrow in 2 days. I also hand laid 2.5 tons of brick in another day. My power tamper was in the shop and I had to hand tamp about 130 square foot. I figured it at 750 arm raises with the 30lb hand tamper.

This week was a lot easier. I pounded out 120 SF of cement with a 20lb sledge on Monday then dumped 2 ton of stone into the area and spread it. Got to use the power tamper yesterday and laid out 110 SF of brick pavers (1 ton), and did a 1/2 day of bent over cuts with the chopsaw. I just got done spreading 4 yards of topsoil to (3.5 ton) with a wheelbarrow and shovel.

So strength isn't my issue. I only lift when I'm not working and this last winter I changed my gym tactics. I found my 1 rep max at each exercise. Then I started working at 60% of that max. By the end of the winter I had reached or increased my goal of 5 sets of 20 reps for each. Some things like legs and triceps I was able to reach quickly (within a month and a half), and then add weight. My right shoulder is crap anymore so bench was a struggle all winter and I finally went to a couple of weeks of power lifting again to get past a plateau. But my last week I was able to hit 4 sets of 20 with the last set only tickling 19.

I made some gains in my core training as well this off season. But I have a disk that gets ornery. The only thing I was able to do that didn't aggravate it was leg raises from an upright position bracing my forearms on the metal arms. I don't have one at home, so anyone have back friendly core exercises (low impact but hits the guy)?

not to derail this thread too much, but i was a stone mason for 10 years before a herniated disc nudged me out of it. i mostly just garden these days but still build a patio or two a year because i love working with natural stone. but the profession is hell on the body.

[Atkins&Rebel]

I was a simple power lifter for years where I would pyramid up until failure. Back then I maxed out at 10 reps in a set...just hit 10 and added weight. I did that for just about everything.

I just hit 40. I work an unbelievably physical job. Last week I moved 7 tons of dirt and crushed stone with a shovel and wheelbarrow in 2 days. I also hand laid 2.5 tons of brick in another day. My power tamper was in the shop and I had to hand tamp about 130 square foot. I figured it at 750 arm raises with the 30lb hand tamper.

This week was a lot easier. I pounded out 120 SF of cement with a 20lb sledge on Monday then dumped 2 ton of stone into the area and spread it. Got to use the power tamper yesterday and laid out 110 SF of brick pavers (1 ton), and did a 1/2 day of bent over cuts with the chopsaw. I just got done spreading 4 yards of topsoil to (3.5 ton) with a wheelbarrow and shovel.

So strength isn't my issue. I only lift when I'm not working and this last winter I changed my gym tactics. I found my 1 rep max at each exercise. Then I started working at 60% of that max. By the end of the winter I had reached or increased my goal of 5 sets of 20 reps for each. Some things like legs and triceps I was able to reach quickly (within a month and a half), and then add weight. My right shoulder is crap anymore so bench was a struggle all winter and I finally went to a couple of weeks of power lifting again to get past a plateau. But my last week I was able to hit 4 sets of 20 with the last set only tickling 19.

I made some gains in my core training as well this off season. But I have a disk that gets ornery. The only thing I was able to do that didn't aggravate it was leg raises from an upright position bracing my forearms on the metal arms. I don't have one at home, so anyone have back friendly core exercises (low impact but hits the guy)?

not to derail this thread too much, but i was a stone mason for 10 years before a herniated disc nudged me out of it. i mostly just garden these days but still build a patio or two a year because i love working with natural stone. but the profession is hell on the body.

Yeah, I've had different disks give me trouble over the years, but the one that is affecting me now has been the most persistent. Until I save up enough to finish my wood shop, I'm stuck doing the pavers and natural stone.

Like you, I enjoy the work, but if it does play havoc on me if I'm not very mindful of everything I lift and bend to reach for. Sucks because it take a lot of mental energy to be careful instead of just moving on instinct.

So if anyone does have some back friendly core exercises, I'm still interested

[mmmc_35]

Core exercises for someone with back issues. I am not a Doctor or a physical therapist. However I do listen and read a ton of stuff from S&C coaches, and medical professionals. I have also had back and shoulder pain, so I have added these exercises, and stretches into my workouts, and daily routines.

Hanging - Its super simple and the easiest effective way to add spinal decompression to your day. Just hang from a bar, let you feet hang, and hold. Try to relax your body and importantly your back and shoulder muscles. You should begin to feel your shoulders actually separating as you hand, and your back vertebra relaxing. Tension is a no go here, just relax.

http://cassfitness.net/decompressing-yo ... ll-up-bar/" onclick="window.open(this.href);return false;
http://www.markpieciak.com/2013/11/dead ... er-health/" onclick="window.open(this.href);return false;

Stretching - Cat, Cow, and Prayer Poses. These especially cat and prayer to me help a ton relax those muscles in the back. Google search them. Also don't forget to stretch your glutes and hamstrings.

Foam Rolling - its a simple form of massage. Don't forget to use on your glutes and hamstrings.
" onclick="window.open(this.href);return false;

NOW ON TO CORE EXERCISES
First flexation and rotation are a large cause of back pain. So the term Neutral Spine is important. Your core protects your spine, and transfers energy from your lower body to your upper body. Your lower back vertebra have only like 2% rotation per vertebra, however people for some reason do a ton of rotation when it comes to core exercises. I blame Rocky sit ups. So in every core exercise i like to really focus on keeping my spine in line. To do this really flexing your core during the exercise keeps it in place.

Planks - Obviously a well known exercise. However I recommend Pavel's method. It should be intense, and quick. When in position you try and bend the earth with your elbows and feet, keeping every muscle in your body as contracted as possible.

" onclick="window.open(this.href);return false;

TRX Pike - It starts as a plank with TRX straps. Keeping your spine straight lift your ass in the air. Simple but not easy. At the bottom of the movement, don't bounce or your lower lumbar will feel it.

" onclick="window.open(this.href);return false;

TRX Anti Rotation Press - It looks easy but it is not. Coach Dos called this the best anti rotation exercise he knew of. It looks easy but the more you become horizontal the harder it is, and its not easy even almost vertical.

" onclick="window.open(this.href);return false;

Windmill - One of my favorite exercises. It looks like it would hurt but it doesn't. In the movement your getting oblique strengthening, stability in your shoulders (I love the shoulder health results I have had), range of motion, and you get a stretch in your hams. Start light, I started with 30 lbs, and now hit the 100s. I use dumbells because I don't have kettle bells.

" onclick="window.open(this.href);return false;

Turkish Get Up - The best single exercise you will find.

" onclick="window.open(this.href);return false;

I also love Med ball Slams, Figure 8 to holds, you have to watch your spine here though. Dont forget Squats (overhead, front) and deadlifts.

[Atkins&Rebel]

Core exercises for someone with back issues. I am not a Doctor or a physical therapist. However I do listen and read a ton of stuff from S&C coaches, and medical professionals. I have also had back and shoulder pain, so I have added these exercises, and stretches into my workouts, and daily routines.

Hanging - Its super simple and the easiest effective way to add spinal decompression to your day. Just hang from a bar, let you feet hang, and hold. Try to relax your body and importantly your back and shoulder muscles. You should begin to feel your shoulders actually separating as you hand, and your back vertebra relaxing. Tension is a no go here, just relax.

http://cassfitness.net/decompressing-yo ... ll-up-bar/" onclick="window.open(this.href);return false;
http://www.markpieciak.com/2013/11/dead ... er-health/" onclick="window.open(this.href);return false;

Stretching - Cat, Cow, and Prayer Poses. These especially cat and prayer to me help a ton relax those muscles in the back. Google search them. Also don't forget to stretch your glutes and hamstrings.

Foam Rolling - its a simple form of massage. Don't forget to use on your glutes and hamstrings.
" onclick="window.open(this.href);return false;

NOW ON TO CORE EXERCISES
First flexation and rotation are a large cause of back pain. So the term Neutral Spine is important. Your core protects your spine, and transfers energy from your lower body to your upper body. Your lower back vertebra have only like 2% rotation per vertebra, however people for some reason do a ton of rotation when it comes to core exercises. I blame Rocky sit ups. So in every core exercise i like to really focus on keeping my spine in line. To do this really flexing your core during the exercise keeps it in place.

Planks - Obviously a well known exercise. However I recommend Pavel's method. It should be intense, and quick. When in position you try and bend the earth with your elbows and feet, keeping every muscle in your body as contracted as possible.

" onclick="window.open(this.href);return false;

TRX Pike - It starts as a plank with TRX straps. Keeping your spine straight lift your ass in the air. Simple but not easy. At the bottom of the movement, don't bounce or your lower lumbar will feel it.

" onclick="window.open(this.href);return false;

TRX Anti Rotation Press - It looks easy but it is not. Coach Dos called this the best anti rotation exercise he knew of. It looks easy but the more you become horizontal the harder it is, and its not easy even almost vertical.

" onclick="window.open(this.href);return false;

Windmill - One of my favorite exercises. It looks like it would hurt but it doesn't. In the movement your getting oblique strengthening, stability in your shoulders (I love the shoulder health results I have had), range of motion, and you get a stretch in your hams. Start light, I started with 30 lbs, and now hit the 100s. I use dumbells because I don't have kettle bells.

" onclick="window.open(this.href);return false;

Turkish Get Up - The best single exercise you will find.

" onclick="window.open(this.href);return false;

I also love Med ball Slams, Figure 8 to holds, you have to watch your spine here though. Dont forget Squats (overhead, front) and deadlifts.

I'll give it a go! Hopefully no

[mmmc_35]

So I decided to post this because I am losing a bit of motivation for me, and maybe a poster or two. I am hoping it keeps me on track to reach my goals. Like many people I have to have goals, to produce motivation. I have gone long periods without goals, and it leads me to skip the gym or not get after it the way i want. I view exercise just as much a physical endeavor, but mental. It becomes meditative to me, and I can physically and mentally see how much better I am after. Less frustrated, and that type of shit. So anyway.

A few months ago I was reading a forum talking about weighing 200 lbs with a 1000 lbs combined in the three power lifts (Bench, Deadlift, Back Squat). In competition a 1000 lbs isn't a lot. I read it an thought, fuck I can do that and I weight 220lbs. So I came up with a set of goals for my 34th birthday. To be stronger, and have similar endurance to the 24 year old me. So i set my goals, a 1200 lbs combined power lift, a 120 lb Turkish get up, and a 14:22 two mile run. My best 2 mile run in the Army was 12:30, and I commonly ran 14 min with ease. However I specifically remember running a 14:22 in Iraq, and that seemed attainable so that is my bench mark. I also wanted to weigh 200lbs like I did at 24.

I have two months to go. The last month, kind of derailed me, with family and work issues. Gym time, and motivation have waned. So this week I tested my self, to see how I am doing. I am pretty close to everything, closer then I thought. 475lb deadlift, 335 back squat, 315 bench press for 1125lbs total. I could have probably gotten slightly more but it wasn't an all out effort. I have done the 120lbs TGU. I ran a 15:10 two mile yesterday (this is going to be the hardest goal). I was 211 lbs today. So I am right at cusp of all my goals, and for some reason, don't care that much. Its gotten hard. The work to improve has reached that difficult point. Time is not freely available.

So if by the end of July I can't complete my goals, I will post for a year with a signature of anyone's choice. That will be part of my motivation.