I bet half of you didn't even lift today

[Cook]

Combined back and shoulders today
Barbell shrugs
Db press
Wide grip pull down
Straight arm pull down
Did this cycle 3 times non stop
Then did 3 sets front raises with a kettlebell ss with 2 dumbbell rows
Crunches then calf raises
Put on the weighted vest and walked 30 minutes
Hope everyone had a good workout today and Wes take care of that back buddy

[wes]

Combined back and shoulders today
Barbell shrugs
Db press
Wide grip pull down
Straight arm pull down
Did this cycle 3 times non stop
Then did 3 sets front raises with a kettlebell ss with 2 dumbbell rows
Crunches then calf raises
Put on the weighted vest and walked 30 minutes
Hope everyone had a good workout today and Wes take care of that back buddy

Nice workout Cook,and thanks bud.

[SOMEPARTS]

They are pretty cheap- there are guys showing how to make one for $35 on YouTube. You can get them on Amazon starting at about $50. I used one for quite a while when i was Nordic ski racing (ski skating). They are killer workouts- depending on the speed of the interval you do. I did 10 min steady state concentrating on my glide, then added in anywhere from 10 to 30 second flat out efforts with easy skating between.


The advantage of the skating movement is it works your quads and glutes with no impact and no pressure on your spine.

What about whacking your feet and ankles on a side board for hours a week?

[wes]

Don't know if this will help with your back, but I have a history of lower back problems...degenerative disk disease. Several years ago, my doctor, who is a DO (Doctor of Osteopathic Medicine), suggested I go for a fairly brisk walk on level ground. It worked to relax the nerves affected by the compressed disks and stopped the debilitating spasms. I still do this today on the rare occasion my back goes out.

It actually hurts to walk if I take/make a mis-step.

I think I`ll start hanging from a chin up bar in an attempt to stretch out my vertabrae.

Thanks Jay.

[oldtimer1]

I'm no doctor but my 2 cents Wes.  If your cushions (intervertebral discs) that separate your vertebra are shot the only fix is probably getting spacers and having metal plates screwed in to hold everything in place. The problem when the intervertebral disks are shot the vertebrae bones start pressing on nerves. First step is to see a neuro surgeon who will order a MRI to see if that's the case. Personally I would choose a neuro surgeon over an orthopedic surgeon because it could be nerve involvement.

What I would do for myself is as follows. It might make your problem worse. Seek a doctor's opinion. Just pointing out what works for me. Prior to doing the operation path, Jay's suggestion is a great one. Walking strengthens muscles that support the spine. Another is doing hanging knee raises with ab straps. It decompresses the spine. Probably just hanging at this point will help decompress. Avoid all things that compress the spine harshly. So many guys have fucked up their neck doing slamming barbell shrugs. I know that's not your problem but pointing out how these spine issues can happen. Squats are out. Body weight squats and jumps can work if you're not too far gone. Maybe lunges and leg presses with moderate weight never letting your hips roll in the seat. Standing one leg calf raises with just body weight instead of standing machine calf raises and seated calf. Moderate weights with making the light weight heavy with higher reps, slower cadence and short rests between sets. Personally my lower back seems somewhat bullet proof while the rest of my body goes to hell. I credit three exercises.  Semi stiff deadlifts stretching out the lower back and hamstrings. These could be really dangerous for guys with lower back problems but it has helped me. Second is using an old fashion hyper extension bench.  Not the new 45 degree ones where the resistance falls off a the top but the old horizontal one. Lastly  hanging ab work with straps decompresses the spine. In your case just hanging for awhile might help.

[Krankenstein]

11/20

olympic

5x3 muscle snatch @ 55% 1rm snatch = 95#

7x 1+1 Power clean + hang power clean @85% 1rm power clean = 175

5 x 6 snatch pulls @ 75% 1rm snatch = 135

conditioning

For time - 60 toes to bar = 5:41
starting at 0:00 and every 2 mins do 9 burpee to target

- rest until 12:00

12 rope climbs (to 15ft) = 6:52
starting at 0:00 and every 2 mins do burpee box jump over @ 24"

- rest until 24:00

10K meter bike erg at moderate pace = 21:50

[wes]

I'm no doctor but my 2 cents Wes.  If your cushions (intervertebral discs) that separate your vertebra are shot the only fix is probably getting spacers and having metal plates screwed in to hold everything in place. The problem when the intervertebral disks are shot the vertebrae bones start pressing on nerves. First step is to see a neuro surgeon who will order a MRI to see if that's the case. Personally I would choose a neuro surgeon over an orthopedic surgeon because it could be nerve involvement.

What I would do for myself is as follows. It might make your problem worse. Seek a doctor's opinion. Just pointing out what works for me. Prior to doing the operation path, Jay's suggestion is a great one. Walking strengthens muscles that support the spine. Another is doing hanging knee raises with ab straps. It decompresses the spine. Probably just hanging at this point will help decompress. Avoid all things that compress the spine harshly. So many guys have fucked up their neck doing slamming barbell shrugs. I know that's not your problem but pointing out how these spine issues can happen. Squats are out. Body weight squats and jumps can work if you're not too far gone. Maybe lunges and leg presses with moderate weight never letting your hips roll in the seat. Standing one leg calf raises with just body weight instead of standing machine calf raises and seated calf. Moderate weights with making the light weight heavy with higher reps, slower cadence and short rests between sets. Personally my lower back seems somewhat bullet proof while the rest of my body goes to hell. I credit three exercises.  Semi stiff deadlifts stretching out the lower back and hamstrings. These could be really dangerous for guys with lower back problems but it has helped me. Second is using an old fashion hyper extension bench.  Not the new 45 degree ones where the resistance falls off a the top but the old horizontal one. Lastly  hanging ab work with straps decompresses the spine. In your case just hanging for awhile might help.

Thanks Rich,I forgot to mention that I also do lunges,and walking lunges....which I will remove immediately.....the walking lunges that is.

Spacers in my back.............not for me my friend. 

I think I`ll just try the chin bar,and stretch more as well as praying that it corrects itself as it usually does sometime soon.

I`ve been like this...with off and on back problems for years now but the "on" period has never lasted this long.....it usually diappears as suddenly as it appeared.

[TheFranchise]

Today I didn't train at all

Brutal if true

[Hulkotron]

I did bench press and other push-related fuckery this morning.  Heaviest set 190.  I'd like to work my way back up to easily repping out 185 (never been a strong bencher) and go from there, maybe shoot for a 225x8 goal or something similar.

[wes]

I did bench press and other push-related fuckery this morning.  Heaviest set 190.  I'd like to work my way back up to easily repping out 185 (never been a strong bencher) and go from there, maybe shoot for a 225x8 goal or something similar.

Good work dude!!

[Hulkotron]

This new study might be of interest to this thread.

https://academic.oup.com/ajcn/article/103/3/738/4564609

People were able to gain muscle mass and lose fat while on a six-days-per-week combined full-body resistance training and HIIT program, if they ate a high-protein diet that was 40% below their daily maintenance calories.  If I'm reading it right, it was quite a bit of muscle mass added (almost three pounds on average), over just four weeks.

Seems a little unbelievable to me to gain that much muscle that fast while simultaneously losing ~10 lbs of fat.  I can't access the full study so not sure who the subjects were, the link just says "young men".

[Grape Ape]

This new study might be of interest to this thread.

https://academic.oup.com/ajcn/article/103/3/738/4564609

People were able to gain muscle mass and lose fat while on a six-days-per-week combined full-body resistance training and HIIT program, if they ate a high-protein diet that was 40% below their daily maintenance calories.  If I'm reading it right, it was quite a bit of muscle mass added (almost three pounds on average), over just four weeks.

Seems a little unbelievable to me to gain that much muscle that fast while simultaneously losing ~10 lbs of fat.  I can't access the full study so not sure who the subjects were, the link just says "young men".

Well, younger men are protein synthesis machines so results may vary.  If you're in it for the long haul, just drop the calories below maintenance, lift heavy (but less than normal) and drop the fat.  Then build it back.

I just feel that being "in the middle" trying to do both makes both ends suffer a bit.  Lean out, then get strong again, but watch the flub.

I'm in the middle right now.  Should probably drop the 8 or so required to be totally in shape.

[oldtimer1]

Decided to do nothing today. Going to take a nap soon. 

[Humble Narcissist]

This new study might be of interest to this thread.

https://academic.oup.com/ajcn/article/103/3/738/4564609

People were able to gain muscle mass and lose fat while on a six-days-per-week combined full-body resistance training and HIIT program, if they ate a high-protein diet that was 40% below their daily maintenance calories.  If I'm reading it right, it was quite a bit of muscle mass added (almost three pounds on average), over just four weeks.

Seems a little unbelievable to me to gain that much muscle that fast while simultaneously losing ~10 lbs of fat.  I can't access the full study so not sure who the subjects were, the link just says "young men".

The fat is burned to build muscle. Mentzer actually claimed this decades ago.

[pamith]

I trained earlier before church

[IroNat]

I trained earlier before church

Awesome.

[Omega Male]

The fat is burned to build muscle. Mentzer actually claimed this decades ago.

Yeah but he was chemically assisted. He wrote in his Heavy Duty journal that he followed the same diet and training routine with and without gear and that while off gear he gained fat and lost muscle and when on gear he lost fat and gained muscle on the same diet and training routine. Gear makes a big big difference.

[Humble Narcissist]

Yeah but he was chemically assisted. He wrote in his Heavy Duty journal that he followed the same diet and training routine with and without gear and that while off gear he gained fat and lost muscle and when on gear he lost fat and gained muscle on the same diet and training routine. Gear makes a big big difference.

Of course it does.

[Soul Crusher]

Killer training today. 

[Soul Crusher]

45 Minutes - legs/chest supersets
30 min - 30 sec air runner - 30 sec chest press AMRAP w 65s - 30 sec - KB squats on the box AMRAP w the 100lb KB.
30 min - 30 sec - Assault bike - 30 sec pushups AMRAP - 30 sec Sled press as far as possible.

[wes]

11-22-21
Chest + Abs:
Dumbell Flyes - 7 X 30,15,10,10,10,15,15 - pyramided up in weight,then back down again
Crunches -  X failure

That was it....I couldn`t have possibly gotten a better pump and any additional sets IMO would have made me hit a point of diminishing returns.

[djliftsthings]

11-22-21
Chest + Abs:
Dumbell Flyes - 7 X 30,15,10,10,10,15,15 - pyramided up in weight,then back down again
Crunches -  X failure

That was it....I couldn`t have possibly gotten a better pump and any additional sets IMO would have made me hit a point of diminishing returns.

 
  good job sir

[deadz]

CG narrow pull downs
Seated row
T bar row
Seated machine row (wide)
One arm cable rows
Lower back machine

20 minutes on the treadmill

In the past I would spend close to an hour deadlifting, not these days. Helped build a thick base.

[Titus Pullo]

I curled a large KFC chicken sandwich up to my pie hole a few times on my lunch break, and one-handed no less!

[wes]

  good job sir

Why thank you ever so much sir !!