Diet and Workout Routines

[Adam]

Go on... tell me a little more.

Functionalpatterns.com or on instagram and youtube. It's basically a posture correction process initially but has expanded to look at all exercise in terms of functional anatomy. It focuses onthe use of movements best designed to enhance the bodies natural ranges of motion and the transfer of power. A good example would be the squat. The recruitment of quads over hams in a traditional squat builds in muscular imbalance in the pelvis and leads to lumbar hyperextension. There is also a focus on contralateral reciprocation through the core as a way of strengthening active posture and reducing injury.

I have anterior pelvic tilt and kyphosis die to 25 years of slouching. I'm 2 weeks into the book "power of posture" and it has really straighten me out and fixed some nagging knee and foot issues.

It's really fascinating for me as a fairly decent biologist and I really like his ideas

 

[natedagg]

Functionalpatterns.com or on instagram and youtube. It's basically a posture correction process initially but has expanded to look at all exercise in terms of functional anatomy. It focuses onthe use of movements best designed to enhance the bodies natural ranges of motion and the transfer of power. A good example would be the squat. The recruitment of quads over hams in a traditional squat builds in muscular imbalance in the pelvis and leads to lumbar hyperextension. There is also a focus on contralateral reciprocation through the core as a way of strengthening active posture and reducing injury.

I have anterior pelvic tilt and kyphosis die to 25 years of slouching. I'm 2 weeks into the book "power of posture" and it has really straighten me out and fixed some nagging knee and foot issues.

It's really fascinating for me as a fairly decent biologist and I really like his ideas

So there was a small chapter in the 4 Hour Body about doing a battery of exercises to determine where your imbalances were and where injuries were more likely to occur. I kinda forgot about it til a buddy of mine in San Diego, who is a Physical Therapist doctor, started training the Padres. They were screening the players for imbalances, and the data, it least in his first year was absolutely stunning: a huge drop (statistically significant) in the # of games missed due to injury.

So me: something is fucked up with my back, something is fucked up with my hip, my shoulder hurts around the rotator cuff, etc. Of course I want to heal all of this, of course I don't know how, but also, I want a balanced body that prevents the next injury from occurring.

I'll check out what you mentioned - it sounds like it could be something that I've been wanting to find, so thanks!

 

[Adam]

So there was a small chapter in the 4 Hour Body about doing a battery of exercises to determine where your imbalances were and where injuries were more likely to occur. I kinda forgot about it til a buddy of mine in San Diego, who is a Physical Therapist doctor, started training the Padres. They were screening the players for imbalances, and the data, it least in his first year was absolutely stunning: a huge drop (statistically significant) in the # of games missed due to injury.

So me: something is fucked up with my back, something is fucked up with my hip, my shoulder hurts around the rotator cuff, etc. Of course I want to heal all of this, of course I don't know how, but also, I want a balanced body that prevents the next injury from occurring.

I'll check out what you mentioned - it sounds like it could be something that I've been wanting to find, so thanks!

I have been surprised at how effective it is. There is a very active Facebook group full of advice (although I warn you they do get a bit overzealous in criticising other exercise styles) I would think the back issue comes from the hip issue which probably lead to an undiagnosed leg issue. There is a huge emphasis early on of myfascial release. Some of the obscure trigger points I've found have been beastly

 

[SixPACK]

Someone give me a back exercise you are into right now that's different from the regulars.

I was doing renegade rows but honestly, more of a cardio workout for me. Unless you "aren't supposed to feel it", I am basically flying through them. But I also don't want to up the weight too high like a regular bent-over DB row b/c of bad form/injury.

currently doing deadlift, pull-ups, mid-cable rows..I have 4 sets of supersets with chest.

Thinking of maybe TRX high-pulls..

want something upper back.

 

[natedagg]

Someone give me a back exercise you are into right now that's different from the regulars.

I was doing renegade rows but honestly, more of a cardio workout for me. Unless you "aren't supposed to feel it", I am basically flying through them. But I also don't want to up the weight too high like a regular bent-over DB row b/c of bad form/injury.

currently doing deadlift, pull-ups, mid-cable rows..I have 4 sets of supersets with chest.

Thinking of maybe TRX high-pulls..

want something upper back.

What about shrugs to target the traps?

 

[dano_24_26]

I've been taking a 45lb weight and laying on the decline. And using my lats I go from my waist to the floor over my head. Haven't seen maybe people doing that

 

[Cavsfan1985]

I feel for both of you...

I have to hit the gym at 6am b/c it's just too crowded after work (my work gym..)

And I am so damn busy now it is so hard waking up in the morning. Luckily today was a day off, but tomorrow morning is chest/back day. Love it, of course..who doesn't. But I am scared.

Monday's are leg days so I can get it out of the way. But my legs are STILL sore...think I may be overloading it.

Remember, I am only doing this for 5 weeks...so is it too much? It takes me about an hour/little more:

Squat - 6x 10/8/6/8/10/25 (25 reps with just bar)
Bulgarian split - 5x 8/10/10/10/8
superset into--
DB Romanian DL - 5x 8/10/10/10/8
(I actually skipped my next one cause I was running short on time)
Walking Lunges - 5x 10/12/12/12/10

Finish off workout with 300 body squats..(I only did 100 lol. Had to shower and get to a meeting)

Is that WAYY to much??

I was thinking of keeping the Squats the same..

but cutting down everything else to 3x of 8/10/8 or 4x of 8/10/10/8

3x set of walking lunges

then finish off with 100 body squats.

I am sore, but it's not like I can't walk lol.

What do you think @AuxiliaryPie @natedagg @Kbiz8288

Only a 5 week program then I am jumping straight into Insanity for 2 months..but I also don't want to overload.

On the non weight squats how much weight are you doing? I have been getting more into squats (hate them) and have moved to a more 6x5 right now and trying to go heavyer. I feel once I changed to going more heavy, a lot of my other lifts have got better and I seem to be losing more weight. But I have never been into legs as much as my upper body.

 

[Cavsfan1985]

As a side note, I did set goals for myself this year. I would love to get some inputs if these are reachable or too easy.

Bench - 1.5 x body weight (currently can do 365 max)(goal would be 400ish)
Squat 2x body weight - (currently around 405)(goal would be 530)
Deadlift 2x body weight (currently around 415)(goal would be 530)
Shoulder Military Press 1x body weight. (currently 215)(goal would be 265)

I also want to try and lose 20 pounds of fat or get to about 24% body fat this year. Which would put me at 265ish assuming I can gain around 5 pounds of muscle.

I am at about 280 now 30% body fat (know I am fat) the good news is I did weigh 308 about 18 months ago at 39% body-fat. I lost around 38 pounds of fat and added around 11 pounds of muscle.

To get to these goals, I figured between weight loss and strength gain it should be doable. Assuming I can get to around 265 by end of year

 

[SixPACK]

On the non weight squats how much weight are you doing?

I don't think I get that question. ummmm, no weight?

 

[Cavsfan1985]

I don't think I get that question. ummmm, no weight?

Haha. On the weighted squats lol

 

[Cavsfan1985]

Someone give me a back exercise you are into right now that's different from the regulars.

I was doing renegade rows but honestly, more of a cardio workout for me. Unless you "aren't supposed to feel it", I am basically flying through them. But I also don't want to up the weight too high like a regular bent-over DB row b/c of bad form/injury.

currently doing deadlift, pull-ups, mid-cable rows..I have 4 sets of supersets with chest.

Thinking of maybe TRX high-pulls..

want something upper back.

I have been doing a lot of T-Bar Rows for back. FacePulls on the cable machine. One other thing I noticed for my back, is doing very slow negatives, will pull fast then 3 sec count to go back to the starting point. Also, I just recently added one exercise per workout where I do 1 and 1/4 reps, it is a killer on rows and chest bench press.

For pulling exercises, pull like normal, then go back 1/4 then pull back and finish rep. For bench, come down, go up a 1/4 then go back down then back to start. It destroys me.

 

[WellYouNeednt]

What about shrugs to target the traps?

Do not forgot about "hang cleans" for trap/delt developement and overall strength and speed.

Anytime I have taken a lay off of performing this excercise - the next day feels like Kathy Bates, a la, "Misery", took a sledgehammer to my dealts.

 

[AuxiliaryPie]

I feel for both of you...

I have to hit the gym at 6am b/c it's just too crowded after work (my work gym..)

And I am so damn busy now it is so hard waking up in the morning. Luckily today was a day off, but tomorrow morning is chest/back day. Love it, of course..who doesn't. But I am scared.

Monday's are leg days so I can get it out of the way. But my legs are STILL sore...think I may be overloading it.

Remember, I am only doing this for 5 weeks...so is it too much? It takes me about an hour/little more:

Squat - 6x 10/8/6/8/10/25 (25 reps with just bar)
Bulgarian split - 5x 8/10/10/10/8
superset into--
DB Romanian DL - 5x 8/10/10/10/8
(I actually skipped my next one cause I was running short on time)
Walking Lunges - 5x 10/12/12/12/10

Finish off workout with 300 body squats..(I only did 100 lol. Had to shower and get to a meeting)

Is that WAYY to much??

I was thinking of keeping the Squats the same..

but cutting down everything else to 3x of 8/10/8 or 4x of 8/10/10/8

3x set of walking lunges

then finish off with 100 body squats.

I am sore, but it's not like I can't walk lol.

What do you think @AuxiliaryPie @natedagg @Kbiz8288

Only a 5 week program then I am jumping straight into Insanity for 2 months..but I also don't want to overload.

yeah i agree with @natedagg thats a shit load of reps/sets, anyone would be sore as fuck after that lol. 8/10/8 sounds like a good way to shorten the workout. If you're still pressed for time, id drop either the split squats or the walking lunges since theyre basically the same movement and you're already squatting and deadlifting.

and 300 body weight squats sounds like a good waste of time IMO, just do another weighted set of 10 if you want the extra burn.. if you can do body weight squats easy enough that you can do 1-300 after a hard leg work out, are they really doing anything beneficial to you?

but overall thats an ass kicker of a workout, id tap out lol

 

[AuxiliaryPie]

Someone give me a back exercise you are into right now that's different from the regulars.

I was doing renegade rows but honestly, more of a cardio workout for me. Unless you "aren't supposed to feel it", I am basically flying through them. But I also don't want to up the weight too high like a regular bent-over DB row b/c of bad form/injury.

currently doing deadlift, pull-ups, mid-cable rows..I have 4 sets of supersets with chest.

Thinking of maybe TRX high-pulls..

want something upper back.

I'll echo @WellYouNeednt , cleans of any variation (i prefer hang cleans simply cuz it eliminates the floor-to-mid thigh movement, making it a bit simpler) will murder your upper back in the best way possible. just make sure you are using really good form... power comes from the hips, the bar goes straight up in the air and you move underneath it (the bar should theoretically be able to balance on your shoulders and upper chest without your needing your hands on it). too many people do that bullshit "flip the bar up with their arms and stop its movement with their wrists" kinda thing and its painful to watch. and thats my rant about cleans lol best trap/upper back exercise there is IMO

 

[natedagg]

Do not forgot about "hang cleans" for trap/delt developement and overall strength and speed.

Anytime I have taken a lay off of performing this excercise - the next day feels like Kathy Bates, a la, "Misery", took a sledgehammer to my dealts.

I'll echo @WellYouNeednt , cleans of any variation (i prefer hang cleans simply cuz it eliminates the floor-to-mid thigh movement, making it a bit simpler) will murder your upper back in the best way possible. just make sure you are using really good form... power comes from the hips, the bar goes straight up in the air and you move underneath it (the bar should theoretically be able to balance on your shoulders and upper chest without your needing your hands on it). too many people do that bullshit "flip the bar up with their arms and stop its movement with their wrists" kinda thing and its painful to watch. and thats my rant about cleans lol best trap/upper back exercise there is IMO

I think the hang clean or any clean beats the shit out of a shrug. I totally agree with these guys. However, if you at the end of your workout and have very little left in the tank, you might be able to eek out some shrugs, whereas the clean is something that you have to respect a lot more.

I still would say do the cleans instead. Moving steel through the air, developing that power, respecting the form (not like mine is good but still), even with a light weight at the end, will leave you feeling like a million bucks. Bonus if you can film yourself, even if you don't upload it to here, at least you can watch how your form changes as you get better through reading, watching videos, etc.