Journey, Not A Destination

[maleficent]

I'd eat Gordy before I died, lol.

hmmm...

I'm going back to the brokeback mount washington theme again...

not that there's anything wrong with that...

but in reality -gordy's all lean and muscular -he's be all gristley not very tasty...

oh yeah and did he take out his nipple rings? Tough to tell in the pictures did they get all frosty chilly cold? (yes, I know I have a one track mind -what's your point?

 

[Steve]

That reminds me of that movie "Alive."

Glad you made it back off that mountain safe and the experience was good enough that you want to do it again As for me I don't think I'd do well sleeping in a tent in the snow... but that is just me

-Sam

Thanks Sam... and thankfully it never got so bad... or I should say it wasn't bad long enough where it was anything like Alive!

And you'd be suprised how warm these cold-weather sleeping bags keep you.

 

[Steve]

No Mal, I don't think Gordy will EVER take out his nipple rings, lol.

 

[maleficent]

probably too difficult to put back in..

I know how cold silver earrings can get when it's cold out - and that's just my ears... brrrrr

 

[about2loseit]

probably too difficult to put back in..

I know how cold silver earrings can get when it's cold out - and that's just my ears... brrrrr

Try munching on ice with a tongue stud . . .

 

[Steve]

All you people and your piercings.

 

[Bigguy]

Steve- quick question regarding the split squats I am doing.
I am getting abnormal groin pain after I do them.
Would this mean that right now they are a bit too advanced for me or that I am doing them wrong?
I am still haveing issues with balance while doing them but th ebalance chacks are getting less severe and my situation really is improving but I am slightly concerned with the groin.
I am doing them while holding 20lb dumbells if that helps.
I know this is a very general question but a very general answer is fine.
Thanks..

 

[Steve]

Steve- quick question regarding the split squats I am doing.
I am getting abnormal groin pain after I do them.
Would this mean that right now they are a bit too advanced for me or that I am doing them wrong?

Pretty much a question that's impossible to answer. The only thing I can tell you is stop doing them if it hurts too much and substitute.

Does your adductor muscles actually hurt like the muscles on the inside of your leg or is it more in your balls? Does it feel like a muscle strain or a hernia?

I am still haveing issues with balance while doing them but th ebalance chacks are getting less severe and my situation really is improving but I am slightly concerned with the groin.
I am doing them while holding 20lb dumbells if that helps.

Did you start with the 20s or did you build up to them?

 

[Bigguy]

Pretty much a question that's impossible to answer. The only thing I can tell you is stop doing them if it hurts too much and substitute.

Yeah, thought and know that but figured I would ask regardless. Got a decent substitute?

Does your adductor muscles actually hurt like the muscles on the inside of your leg or is it more in your balls?

not in the balls. Well up on the inside of the thigh. Higher than the groin really but significantly lower than the testes.

Does it feel like a muscle strain or a hernia?

Definite strain- not hernia

Did you start with the 20s or did you build up to them?

I hate when you ask these questions because I know I did something wrong...
Started with 15 and still experienced some pain- laid off them for 2 weeks then did them again with 20s......
When i type it out like that does it look as stupid as it sounds?

 

[Steve]

Yeah, thought and know that but figured I would ask regardless. Got a decent substitute?

I forget, I've written so many damn programs since I helped you with yours. One of the downfalls of being e-famous, lol. Refresh my memory of your split please.

not in the balls. Well up on the inside of the thigh. Higher than the groin really but significantly lower than the testes.

Definite strain- not hernia

What do you do in terms of flexibility training, if anything?

How do you warm up for a bout of lifting?

I hate when you ask these questions because I know I did something wrong...
Started with 15 and still experienced some pain- laid off them for 2 weeks then did them again with 20s......
When i type it out like that does it look as stupid as it sounds?

I would have started with BW only. That way you could feel where you might have some tightnesses or imbalances without adding undue stress from the DBs and worked out the kinks. I like to establish a foundation before adding additional stress.

 

[Bigguy]

I forget, I've written so many damn programs since I helped you with yours. One of the downfalls of being e-famous, lol. Refresh my memory of your split please.

Day1: Heavy Lower and Horizontal
Squats, Bench, Row, accessory stuff thrown in at end
Day2: Unilateral
Bulgarian Split Squats*, Single Leg Glute Bridges**, Overhead Pressing, Pulldowns
Day3: Heavy Lower, Light Horizontal
Deadlifts or Romanian Deadlifts, Cable Rows, DB Bench, Accessory

What do you do in terms of flexibility training, if anything?

this is my issue. nothing and I have no idea what to do- granted I have invested no time looking for things- being honest here- and do not expect you to hold my hand here.

How do you warm up for a bout of lifting?

Depends on the day.
Little light stretching usually- standard stretches- bad/stiff days I go on the elliptical for 10 minutes.

I would have started with BW only. That way you could feel where you might have some tightnesses or imbalances without adding undue stress from the DBs and worked out the kinks. I like to establish a foundation before adding additional stress.

Yeah, I know. That is my issue- I think I am still 24- not 34- and can jump in and do what ever I want in any way.

 

[Steve]

Day1: Heavy Lower and Horizontal
Squats, Bench, Row, accessory stuff thrown in at end
Day2: Unilateral
Bulgarian Split Squats*, Single Leg Glute Bridges**, Overhead Pressing, Pulldowns
Day3: Heavy Lower, Light Horizontal
Deadlifts or Romanian Deadlifts, Cable Rows, DB Bench, Accessory

How about just standard split squats?

Instead of Bulgarians. I think they'd put less strain on your adductors.



God I hate not using my own videos at this stage... but you get the idea.

this is my issue. nothing and I have no idea what to do- granted I have invested no time looking for things- being honest here- and do not expect you to hold my hand here.

It's not often discussed around here, unfortunately.

I'd start investing some time with a flexibility routine. I like to stretch everything statically and do some SMR (self-myofascial release) on my problem areas. Tight/overactive muscles can cause a ton of problems from strains to massive imbalances that affect posture.

For me, I like to take it in small pieces each night. I do it when I turn on the television towards the end of my evenings. Even better, you could do it after your bout of training too. Any time after that meets your schedule will suffice.

Day 1 I stretch my chest/shoulders, lats, quads, hamstrings, and calves. I pick any static stretch I feel like and hold it for 20-30 seconds each. I'll do the 'circuit' 3 times through or as I feel I need.

Exercise selection might look something like this, respectively: Wall Chest Stretch (you can see a video of this on my site), Wall Lat Stretch (same with this, I believe, if not PM me and I'll send you the links), , Basic Standing Hamstring Stretch (I'm simply going to PM you the link to my vids), and Plank Calf Stretch.

Day 2 I would foam roll problem areas that have pain or tightness.

Day 3 I would static stretch my hip flexors, my adductors and abductors, my lower back, and my core.

Day 4 would be SMR again with the foam roller

Day 5 would be a repeat of day 1.... I switch exercises up quite frequently here.

You get the idea,.... I can be more specific if you'd like too.

Depends on the day.
Little light stretching usually- standard stretches- bad/stiff days I go on the elliptical for 10 minutes.

I wouldn't do any static stretching before weight training. Instead, work on dynamic mobility stuff, again, a lot which can be found on my site.

 

[Bigguy]

How about just standard split squats?

Instead of Bulgarians. I think they'd put less strain on your adductors.

yep- my thought also. Good to have it confirmed though.

It's not often discussed around here, unfortunately.

Which actually made me think i was some sort of freak for wanting/needing to stretch and having huge- in my mind- flexibility issues.

I'd start investing some time with a flexibility routine. I like to stretch everything statically and do some SMR (self-myofascial release) on my problem areas. Tight/overactive muscles can cause a ton of problems from strains to massive imbalances that affect posture.

For me, I like to take it in small pieces each night. I do it when I turn on the television towards the end of my evenings. Even better, you could do it after your bout of training too. Any time after that meets your schedule will suffice.

Ok. Thank you confirming that this is necessary. I have posture issues also- a lot of trauma in my life in general that has thrown me out of whack.
Not beating a dead horse here but time wise what would this entail- 20 min or so?

Day 1 [snip]
ok. So foam rolling is beneficial in your mind. I have seen those sold all over and though 'load of crap'.

I wouldn't do any static stretching before weight training. Instead, work on dynamic mobility stuff, again, a lot which can be found on my site.

Gotcha.

 

[maleficent]

ok. So foam rolling is beneficial in your mind. I have seen those sold all over and though 'load of crap'.

Steve's posted this link a few times...
TESTOSTERONE NATION

It's a good reaad

 

[Steve]

Which actually made me think i was some sort of freak for wanting/needing to stretch and having huge- in my mind- flexibility issues.

Not at all.

EVERYONE needs it, IMO. The more our population becomes sedentary, too, the more this is obvious. Here's an excert from a project I'm working on as it relates to the topic at hand:

Scratch that... I don't have it on this computer, unfortunately. If I remember tonight, I'll post it.

Ok. Thank you confirming that this is necessary. I have posture issues also- a lot of trauma in my life in general that has thrown me out of whack.
Not beating a dead horse here but time wise what would this entail- 20 min or so?

Between 15-20.

If you take the exercises I outlined above, the total time per exercise is:

Chest stretch - 3 minutes
Lat stretch - 3 minutes
Quad stretch - 3 minutes
Hamstring stretch - 1.5 minutes
Calf Stretch - 3 minutes

The beauty is you can do it while, as I said, watching tv, talking to the wife, or whatever. It's not like you'll be winded. I sometimes read while I do it, lol.

ok. So foam rolling is beneficial in your mind. I have seen those sold all over and though 'load of crap'.

Without a doubt, one of the best things I've ever used. Remember James? He hasn't posted here in a while. I remember going into detail about it in his journal. I also remember him thanking the shit out of me b/c it really helped him. Search for that. Or search for my name looking for the key words 'foam rolling' or 'myofascial release.'

You'll find some stuff, I'm sure.

 

[Steve]

Steve's posted this link a few times...
TESTOSTERONE NATION

It's a good reaad

Thanks Mal, yea, that's a good one.

 

[Bigguy]

Not at all.

EVERYONE needs it, IMO. The more our population becomes sedentary, too, the more this is obvious. Here's an excert from a project I'm working on as it relates to the topic at hand:

Scratch that... I don't have it on this computer, unfortunately. If I remember tonight, I'll post it.

I spend masive amounts of time in a car on a weekly basis- a program like this would be huge for me in terms of improving myself.

Between 15-20.

If you take the exercises I outlined above, the total time per exercise is:

Chest stretch - 3 minutes
Lat stretch - 3 minutes
Quad stretch - 3 minutes
Hamstring stretch - 1.5 minutes
Calf Stretch - 3 minutes

The beauty is you can do it while, as I said, watching tv, talking to the wife, or whatever. It's not like you'll be winded. I sometimes read while I do it, lol.

Perfect. exactly what I was hoping for...

Without a doubt, one of the best things I've ever used.

Is there anything specific I need to be looking for in one. In other words, will the Target version be fine in your opinion or do I need to go to a better store?

And thanks for this Steve- this will really make a difference- I think.

 

[Darth Pooh]

I couldn't agree more than 100% with you Steve... foam rolling is by far one of the best things I've picked up from you.

That IT band is a bad ass motherfucker for sure.

I am a few days behind actually, I should get a session in today. I don't spend more than 10 minutes on it generally... a few rolls here and there on all the good muscles and I am feeling groovy.

 

[Darth Pooh]

Is there anything specific I need to be looking for in one. In other words, will the Target version be fine in your opinion or do I need to go to a better store?

And thanks for this Steve- this will really make a difference- I think.

I bought the target one... for like 22 bucks. Expensive for the foam itself, but the DVD that comes with it is fairly helpful and I still use it from time to time to make sure I am doing things properly. Only so much you can learn from pictures on the internet. So is it worth it? IMHO, if you can afford the markup (foam rollers usually run about 7 bucks), than I say go for it. It isn't the largest one (actually it's the smallest one) but it'll get the job done. IT BAND... good luck sir.

 

[Bigguy]

I bought the target one... for like 22 bucks. Expensive for the foam itself, but the DVD that comes with it is fairly helpful and I still use it from time to time to make sure I am doing things properly. Only so much you can learn from pictures on the internet. So is it worth it? IMHO, if you can afford the markup (foam rollers usually run about 7 bucks), than I say go for it. It isn't the largest one (actually it's the smallest one) but it'll get the job done. IT BAND... good luck sir.

Beautiful. If i spend any more firckin money the wife will have my IT band in her purse- so to speak.
Ok- 3 people say it is not only worth it but one of the best things out there- I shall torture myself with this shortly..

Thank guys..