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Author Topic: The Y board lifting thread.  (Read 658606 times)
Soul Crusher
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« Reply #5975 on: April 08, 2013, 02:19:59 PM »

Brutal. Are you up for that some crazy stuff but cool let us know how it goes. Good luck.

Then I have GoRuck later on in the year which is supposed to be 5x as hard. 

www.goruck.com

Doing the Challenge then the Heavy 
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chaos
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« Reply #5976 on: April 08, 2013, 04:57:38 PM »

Squats

SLDL

One Leg Ext

One Leg Curls

Some row machine for cardio
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Liar!!!!Filt!!!!
Soul Crusher
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« Reply #5977 on: April 08, 2013, 05:33:35 PM »

Squats

SLDL

One Leg Ext

One Leg Curls

Some row machine for cardio

Rowing machine is bad fucking ass!!! 

Part of my training when dot doing a run day is 10 sets of 2 minutes on the row machine  - make sure i get 500 meters pace / 2mn   - pouring sweat by the end, 
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Soul Crusher
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« Reply #5978 on: April 09, 2013, 12:18:38 PM »

Anyone ever use one of those foam rollers?
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Mr Nobody
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« Reply #5979 on: April 09, 2013, 12:25:24 PM »

Anyone ever use one of those foam rollers?
Hell no why would you want to? Looks weak man.
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Soul Crusher
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« Reply #5980 on: April 09, 2013, 12:27:42 PM »

Hell no why would you want to? Looks weak man.

at 37 - recovery time aint what it used to be and got soreness from the running and sprinting in the calves, hams, glutes, etc 
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« Reply #5981 on: April 09, 2013, 12:36:15 PM »

at 37 - recovery time aint what it used to be and got soreness from the running and sprinting in the calves, hams, glutes, etc 
Try some of these hold for 30 secs.


* Stretches.jpg (152.2 KB, 800x529 - viewed 50 times.)
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Montague
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« Reply #5982 on: April 09, 2013, 01:35:33 PM »

Anyone ever use one of those foam rollers?


Yes.
What is your question(s)?
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Soul Crusher
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« Reply #5983 on: April 09, 2013, 01:38:41 PM »


Yes.
What is your question(s)?

Does it work?
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Montague
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« Reply #5984 on: April 09, 2013, 01:40:35 PM »

Does it work?


It depends. What are you looking to accomplish?
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Soul Crusher
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« Reply #5985 on: April 09, 2013, 01:42:24 PM »


It depends. What are you looking to accomplish?


work out soreness in the cavles and glutes and upper hams
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Montague
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« Reply #5986 on: April 09, 2013, 01:52:47 PM »

work out soreness in the cavles and glutes and upper hams


Calves - definitely.

Hammies will be a little more challenging, but could probably still be done.
Glutes you may be better off with a tennis or golf/pool ball. A ball is also effective for deeper calf work, especially around the peroneals.

You can also buy special myofascial trigger point balls and wheel devices that resemble pizza cutters. These devices are ideal for more focused work. Most are on the pricey side and can sometimes be substituted with a more common, less expensive alternative.
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chaos
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« Reply #5987 on: April 09, 2013, 05:58:40 PM »

Flat Bench

DB Inclines

DB Flyes
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« Reply #5988 on: April 09, 2013, 06:15:28 PM »

Flat Bench

DB Inclines

DB Flyes
How is the rib?

Front Squat
Military
Side laterals
Barbell curls
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chaos
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« Reply #5989 on: April 09, 2013, 06:19:20 PM »

How is the rib?

Front Squat
Military
Side laterals
Barbell curls
Achy the day after squats, bumped up to 365 and feel a little soreness in tbe rib/serratus. Funny how it affects bench but feels fine by the time I deadlift.
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« Reply #5990 on: April 09, 2013, 06:24:43 PM »

Box Squats 10 x 2

Cleared to throw today:  Little league pitches 150+   Maaayyyybe overdid it a little......we'll see tomorrow.
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Y
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« Reply #5991 on: April 09, 2013, 06:29:51 PM »

Achy the day after squats, bumped up to 365 and feel a little soreness in tbe rib/serratus. Funny how it affects bench but feels fine by the time I deadlift.
The Bench stretches the serratus around the ribs and brings blood in the area so in the Deads you have stretched and warmed the area up so as not to feel pain.
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Soul Crusher
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« Reply #5992 on: April 09, 2013, 06:36:25 PM »

5 circuits  of   -   10 burpees - w 25lb dumbbell - 10 bi curl / overhead press  - 10 standing squats - 10 pop ups

5 circuits of   - 25 pushups  - 5 pull ups - 10 pop ups 

5 circuits of (25lb dumbbell) - 10 step ups onto 1.5ft plyo box - 10 squat thrusts

10   100lb kettle ball tied to 50 ft rope tug o war pulls 

1 mile run at 9 minute pace
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chaos
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« Reply #5993 on: April 09, 2013, 07:22:23 PM »

The Bench stretches the serratus around the ribs and brings blood in the area so in the Deads you have stretched and warmed the area up so as not to feel pain.
I don't think it would hurt if I did bench before legs. The compression in a squat builds up a ton of pressure in the ribcage and squats is really the only exercise that aggravates it.
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« Reply #5994 on: April 11, 2013, 02:34:55 PM »

Calvin must be in Myrtle Beach maybe not lifting.

Bench
Barbell Row
Tricep extensions
Barbell curls
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Soul Crusher
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« Reply #5995 on: April 11, 2013, 02:36:24 PM »

Calvin must be in Myrtle Beach maybe not lifting.

Bench
Barbell Row
Tricep extensions
Barbell curls

I got two days left.  Going light and easy day  - tommorow same - then Saturday - hope to just steamroll people 
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Soul Crusher
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« Reply #5996 on: April 11, 2013, 02:44:54 PM »


Top 5 Causes of Muscle Cramps

Posted on April 11, 2013 by GSP RUSHFIT





Anyone who has been training on a HIIT program for a few weeks (or months) is bound to experience the sensation of muscle cramping from time to time. These minor interruptions usually donít last longer than a minute or two, but regular cramping can disrupt your workouts and become an obstacle. Today we look at the top 5 reasons youíre cramping and what to do about it.
 
 
 
1. DEHYDRATION
 
As you sweat and workout you lose water from your body. Water transports important electrolytes (see below) to the muscles that allows them to contract and release. When there isnít enough water, there isnít sufficient delivery of sodium to the muscles, and the muscle nerves become a lot more sensitive. Think of a cramp as a muscle contraction stuck in the ON position.
 
Donít forget the dehydration includes your total hydration levels for the day, not just in your entire workout. If youíre unsure when and how to get enough water in your system to prevent muscle cramps, read our post HOW TO HYDRATE PROPERLY here. You may just be a couple of daily glasses away from relief.
 
 
 
2. LOW ELECTROLYTES
 
You may be fully hydrated after reading #1 on our list, but if youíre low on electrolytes then more water wonít help. Electrolytes like sodium and potassium allow your muscles to contract and relax repeatedly. These minerals and ions (along with magnesium, calcium, and phosphate) are vital to your workouts but also to your daily function. Have you ever had a cramp while sitting at your desk at work? What about when youíre stuck in traffic? Electrolytes and hydration work hand in hand, so make sure youíre getting enough. For more info on electrolyte sources and functions check our Fact Sheet here.
 
 
 
3. FATIGUE
 
As your muscles tire out from the workload placed upon them they lose the ability to fire properly and function at an optimal level. This is normal. The usual remedies to fatigued muscles are rest and recovery, so if youíre not taking the time off that youíve been prescribed or youíre denying your body the requisite 8 hours of sleep a night, over time your muscles will simply not be able to regenerate to keep up with the demand, so cramping becomes the sign of muscle failure and fatigue. Check our blog post about Sleep For Performance and Weight Loss to understand just how vital it is to your success in losing weight and building strength, and adjust your schedule to set your body up for maximum success.
 
 
 
4. TOO MUCH TENSION + NOT ENOUGH STRETCHING
 
Many people notice that before and after cramping their muscles are tight and stiff, especially those exercising several times a week. All the muscle contracting and working out you do creates a lot of tension in those muscles, which is why programs likes GSP RUSHFIT incorporate a 10 minute cool down and stretching program right after the workout out. Donít skip the cool down, and donít skip the stretch. You may not feel the immediate difference right after a stretch, but muscle tension adds up over 8 Weeks and flexibility is not something you can catch up on or rush overnight.
 
Another point where flexibility is emphasized is in the Warm Up portion of your workouts, so make sure you pay attention to form in each exercise and work through the muscles to warm them up and stretch them up properly. After several weeks of warm ups no doubt they will get much easier, but youíre not just going through the motions to make us happy, youíre doing to it wake your muscles up and initiate them in a proper sequence. Check our post on Stretching and Flexibility for Performance for more information on how to increase your range of motion and release muscle tension.
 
 
 
5. NEW PROGRAM
 
If you havenít been working out, or youíre new to training, or youíve been training at a low intensity, the dramatic difference a HIIT program has on your body is simply a muscular overload that pushes your body beyond itís capacity. This is part of the transformation process as your body tries to keep up with the new demand both within your session and the first two to three weeks of your program. As your body adjusts and muscle grows to meet the demand, cramps should vanish. Seeing as you are new to the program, itís worth your time to pay attention to this entire list so you donít spend several weeks plagued by cramps searching for remedy after remedy. Set yourself up to succeed in the beginning and avoid complications down the road.
 
 
 
HOW TO GET RID OF A CRAMP
 
Cramps are an annoying but minor interruption for even the most experienced athletes and training veterans, so donít worry if they hit you from time to time.
 
Gently stretch and hold the affected muscle in a stretched position until it relaxes, and then hold it for another minute to complete release of the muscle tension. If itís incredibly painful or the muscle continues to cramp repeatedly, you may have to pull the plug on your workouts for the day. Invest a bit more time in flexibility and stretching and remember you shouldnít feel any pain when stretching, just tension. Another helpful method to release stiffness and prevent cramps is to use a foam roller and massage your muscles at home. Read more about Foam Rollers for Therapy here, or give our post about Yoga for Performance a look as another popular method to keep your body lean, strong, flexible, and firing on all cylinders. Ready? Sweaty when you areÖ
 
-Team RUSHFIT
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Mr Nobody
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« Reply #5997 on: April 11, 2013, 02:46:44 PM »

I got two days left.  Going light and easy day  - tommorow same - then Saturday - hope to just steamroll people 
Tell us again what you got coming up?
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Soul Crusher
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« Reply #5998 on: April 11, 2013, 02:48:36 PM »

Tell us again what you got coming up?

Spartan Race at Citi Field 
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Mr Nobody
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« Reply #5999 on: April 11, 2013, 02:50:25 PM »

Spartan Race at Citi Field 
Is this like just a run or are there lifting events? I think you sent a link once to it once.
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