This is DOGGCRAPP!!!

Karky said:
I think my anterior delts needs the stretching, my shoulders have a tendency to slouch forward, I've always stretched the pecs, etc, but never really stretched the delts consistently.

How are my shoulders, do you mean like their health? They are not 100% (never have been, I don't think :p) but as long as I stay away from what hurts it's not a problem. I thinkg my left shoulder is the problem shoulders. If I abduct the humerus 90 degrees and do external rotation there's a lot of cracking going on in there :(
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I wonder if these are related issues. What are you doing for upper back? A lot of times, most people stick with pec exercises plus lat exercises, and those are major internal rotators, which will cause that forward slouch. Simple modifications can be made to pulling exercises, or even focusing on incline presses can help.
 
FunctionalTrain said:
I wonder if these are related issues. What are you doing for upper back? A lot of times, most people stick with pec exercises plus lat exercises, and those are major internal rotators, which will cause that forward slouch. Simple modifications can be made to pulling exercises, or even focusing on incline presses can help.
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They are probably related. I've been working on the posture thing for a long time, and it's way better than it was when I started. The thing is, my lats tend to take over most of my rowing, so they grow and get stronger while the traps don't. I hope stretching with the DC program can help, there is a lot of pec and lat stretching.
 
I'm actually thinking the main problem with the posture can be kyphosis. I've done a few tests for both lat and pec flexibility, and I passed them all.. but I know I've got kyphosis.. got any good ideas on how to fix that? any exercises or stuff I can do?
 
If this is the case, it'd be hard to determine exactly which exercises would be most beneficial. Some cases of kyphosis are brought on by weak hamstrings (or tight hamstrings). Other areas to address, as stated before, would be exercises for the upper back. For instance, doing your 1-arm DB row (where you mainly pull the DB close to your side), try pulling the DB to your shoulder as your elbows stick out to the side. This would mainly be for Traps, Rhomboids and such. I've done the same thing when doing Bent-over rows.

I'm sure if you have a combination of weak/tight hamstrings and strong lats, this would cause major imbalances. You may also want to look at postural exercises for the spine. You could even try an exercise where you bring your chin in towards your body.

It'd be hard to pinpoint what is truly is without flying to Norway to see first-hand...maybe I can find a relative or two. Otherwise, your doctor would have to make suggestions.
 
Thursday 18.09.08

Lower

Biceps
DB curl rp: 8,2,2 @16kg dbs

Forearms
Ball hold ss 19.2 sec @7kg

ditching these, they are just awkward

biceps stretch: 60 sec

Hamstrings
3.5fot reverse lunge RP: 15,6,5 @16kg dbs

Quads
Pistol squats with support SS: 7 @bw

Leg press: 1:30 min @70kg

Quad stretch: 60 sec
Ham stretch: 60 sec

Calfs
Seated smith calf raise SS: 20 @150kg

need to up the weight here or do slower eccentrics

smith calf stretch 60 sec @120kg

PWO: the usual
 
Friday 20.09.08

concept II rower

set1:
time: 7:33
ave watt: 211.3
ave hr: 158
max hr: 170

set2:
time: 7:04
ave watt: 205.0
ave 500 meter: 2:00.1

forgot to start the hr watch on the second set.. on the first set I had to leave to get a pen and paper and during that time the data got erased, so that's from memory. But it's pretty accurate.
 
Friday 20.09.08

Upper workout

Chest
bench press: 2@95kg

dunno wth happened here.. but this is weird, as I've done 5x5 with 100kg before. I think my stomach is getting bigger, which causes ROM to increase. I don't have much strength with bb bench without my belly as the time I really trained this up I had a bigger belly than I had now.. so that lower rom hasn't gotten a lot of work

no tech bench press rp: 7,3,2 @70kg

I couldn't let chest stand with just 2 reps, so I switched to a no tech style bench, legs up on the bench, no arch, no leg drive, etc.

fly stretch: 50 sec @20kg dbs

shoulders
BB military press RP: 9,2,2 @45kg

Shoulder stretch (dip): 60 sec

triceps
Karky press RP: 14,2,1 @12kg dbs

nice improvement here too, I think I'm a genious (phun intended)

Back width
m/w pron grip lat pulldowns RP: 13,3,2 @80kg

hmm.. I might have cheated a bit, I dunno. Gains here seem to be slowing, but I'll try again next time and see.. I still think the triceps stretch is stretching the lats quite a bit.. which I don't like just before working them

Back thickness
Machine row RP: 14,6,5 @65kg

time to up the weight next time

Pullup stretch: messed around, tried to find another place to do it where I can hold wider, but the only place that was had handles with so much friction I couldn't put straps on one handed.. Why are there no friggin normal pullup bars anymore, though? They all look like something taken out of frikkin star wars. Things pointing out in all directions, but not one single ****ing normal straight damn bar. what the hell? [/rant]

PWO: the usual
 
I'm reading up on different study setups, we've all heard of blind, double blind, etc. But watch out! It's the triple-blind setup! (Thomas, Nelson % Silverman, 2005)
"The participants do not know what they are getting, the experimenters do not know what they are giving, and the investigators do not know what they are doing."

Thomas Jery R, Nelson Jack K & Silverman Stephen J (2005) Research Methods in Physical activity 5th edition USA: Human Kinetics

(I need to practice writing proper refferences as often as I can :p)
 
Tuesday 23.09.08

Lower workout

Biceps
Face away cable curls RP: 13,4,2 @13.75kg

Forearms
Low cable towel hold SS: 40 sec @35kg

Biceps stretch: 60 sec

Hamstrings
PL depth wide box squat SS: 12 @60kg

Making sure my hips don't rise faster than my shoulders, which makes it harder. I also don't rock on the box at all. I have to use very strict form in order to get the weight down to a level my back can handle while it is still hard for the legs

Quads
Reverse lunges off 2box SS: 8 @26kg dbs
10 reps with 22kg dbs last time. Probably would have gotten 10 with 24kg dbs this time. Also, I did back extesions for hams last time, which doesn't involve much quads at all, while squats involve a lot of quads, so that's a factor to consider when evaluating progress

Leg extensions SS: 15 @55kg

My hypothesis seems to be true, 15reps is where I have to stop due to lactate at pretty much any weight. I used 45kg last time and had to stop at the exact same rep, which lead me to believe that 45kg was my 15RM, however, this time I got 55kg as my 15RM. While this doesn't prove anything since time has passed and I have trained, I doubt my 15RM has really gone up 10kg. So I will conclude with that it is probable that I underestimated the weight I needed to use because of the lactate. This time it was much harder (ie, weight moving slower, etc) but pretty much the same level of lactate associated pain

Quad stretch: 60 sec - got a good stretch this time, really hit the spot
Ham stretch: 60 sec

Calves
Single leg belt calf raise RP: 13,6,4 @35kg

single leg bw calf stretch: 40 sec/leg

PWO: the usual
 
mreik said:
Stopping because of lactic acid = a sore vagina.

Suck it up.
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You can't say that without knowing how much lactic acid, dude :p When I'm done I roll off the machine and I can't stand because my legs give out :p
Isn't there a connection between lactate and muscle fatigue? I know that's debated as ****, but what do you think? Will there eventually accumulate so much lactate that the muscle can't go on because of physiological reasons? If so, then lactate is an approved excuse for having to stop :p
 
Karky said:
You can't say that without knowing how much lactic acid, dude :p When I'm done I roll off the machine and I can't stand because my legs give out :p
Isn't there a connection between lactate and muscle fatigue? I know that's debated as ****, but what do you think? Will there eventually accumulate so much lactate that the muscle can't go on because of physiological reasons? If so, then lactate is an approved excuse for having to stop :p
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No I think it's all about the person, no joke. We did test my 2nd year of undergrad and actually got some pro hockey players and there lactic acid levels when they reached 'exhaustion' were unbelievably high when compared to joe schmo or even a college football player :D
 
mreik said:
No I think it's all about the person, no joke. We did test my 2nd year of undergrad and actually got some pro hockey players and there lactic acid levels when they reached 'exhaustion' were unbelievably high when compared to joe schmo or even a college football player :D
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That's cool. I'll suck it up next time. But do you think there is a point in doing over 15 reps on the leg press? Or should I try to stay between 10-15 and just up the weight?
 
Karky said:
That's cool. I'll suck it up next time. But do you think there is a point in doing over 15 reps on the leg press? Or should I try to stay between 10-15 and just up the weight?
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I'm a firm believer in 20 rep squats, I think they set the bar for a 'man'. As far as leg presses, I'll leave you without my personal opinion on those :p

Jk, I know your situation.. I think 15-20 is best for full leg movements, you should be wanting to kill yourself by 15, and then do 5 more. I wait like 6-8 seconds between those last couple reps, it defines you as a man. lol.. On a side note, I just got 365 for 20.. I proceeded to throw up after I went home :11doh:
 
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