Two Plus Two Publishing LLC
Two Plus Two Publishing LLC
 

Go Back   Two Plus Two Poker Forums > >

Notices

Health and Fitness Discussion of health and fitness

Reply
 
Thread Tools Display Modes
Old 04-17-2013, 06:01 PM   #126
crashjr
Carpal \'Tunnel
 
crashjr's Avatar
 
Join Date: Apr 2006
Location: Just offshore, State of Jefferson
Posts: 12,937
re: Mr. Rhymes goes to the gym: fakeB's quest for real strength

No kidding about foam rolling being addictive. If I keep up at this rate I'll need to change my location.
crashjr is offline   Reply With Quote
Old 04-17-2013, 06:23 PM   #127
The Yugoslavian
STTF HUC II Winner
 
The Yugoslavian's Avatar
 
Join Date: Sep 2004
Posts: 24,338
re: Mr. Rhymes goes to the gym: fakeB's quest for real strength

Perhaps my true calling in life is to just go around the world leading foam rolling instructionals. I can tell true stories about having sagely wisdom passed down by my ancient SMR guru "Cha59" and also give anecdotal evidence from such legendary athletes as Busto, the other Busto, that kermit frog avatar guy, the one with the huge beard, and whatshisface. I could even recount the battle with evil super villain the Thremp where in the end even he had to admit SMR manual therapy was likely not voodoo witchcraft like chiropractic.
The Yugoslavian is offline   Reply With Quote
Old 04-17-2013, 10:59 PM   #128
loco
Carpal \'Tunnel
 
loco's Avatar
 
Join Date: Jul 2008
Location: Puddle of SALTS nowhere near IEL
Posts: 12,059
re: Mr. Rhymes goes to the gym: fakeB's quest for real strength

Strength seems to be increasing rapidly. You on the same sauce as rich Froning?
loco is offline   Reply With Quote
Old 04-18-2013, 12:55 AM   #129
chisness
Pooh-Bah
 
chisness's Avatar
 
Join Date: Apr 2005
Posts: 4,676
re: Mr. Rhymes goes to the gym: fakeB's quest for real strength

Quote:
Originally Posted by BustoRhymes View Post
Thanks Yugo. I am browsing your SMR thread now. If you ever see me post something SMRish that requires comment, feel free to tell me "LOL n00b, you doing it wrong."

You are correct that I have decent mobility. I regularly perform static stretches as well as dynamic stretches. If static stretches are a bad idea I will cut them out in favor of rolling+dynamic stretches.
http://well.blogs.nytimes.com/2013/0...ot-to-stretch/
chisness is offline   Reply With Quote
Old 04-18-2013, 07:59 AM   #130
BustoRhymes
Grand Elf
 
BustoRhymes's Avatar
 
Join Date: Feb 2008
Location: Frank, go home. You're drunk.
Posts: 26,680
re: Mr. Rhymes goes to the gym: fakeB's quest for real strength

Quote:
Originally Posted by loco View Post
Strength seems to be increasing rapidly. You on the same sauce as rich Froning?
Let's get this straight. Rich Froning is on the same sauce as me and not the other way around, kapiche?
BustoRhymes is offline   Reply With Quote
Old 04-18-2013, 08:15 AM   #131
BustoRhymes
Grand Elf
 
BustoRhymes's Avatar
 
Join Date: Feb 2008
Location: Frank, go home. You're drunk.
Posts: 26,680
re: Mr. Rhymes goes to the gym: fakeB's quest for real strength

Quote:
Originally Posted by chisness View Post
Quote:
they excluded past experiments in which people stretched but also jogged or otherwise actively warmed up before their exercise session.
I don't understand why they excluded these past experiments. I can see why you would for time necessary to analyze those results, but I'd prefer to see crosstabs between the two.

I also didn't see anything about whether or not the people studied already habitually used static stretching pre-workout. I cannot remember where the study was from, but I recall one previous study with similar conclusions that made the mistake of not controlling for people who already performed or did not already perform static stretches. The subject's prior habits became the true intervening variable. If they regularly stretched prior to working out, their workout proceeded well afterwards. If they didn't, stretching harmed their workout.

I'm just going off the NYT article, though. If you've taken a look at the article in the JSCR or SJMSS, does it list anything significant that the NYT summary leaves out?
BustoRhymes is offline   Reply With Quote
Old 04-18-2013, 08:46 AM   #132
BustoRhymes
Grand Elf
 
BustoRhymes's Avatar
 
Join Date: Feb 2008
Location: Frank, go home. You're drunk.
Posts: 26,680
re: Mr. Rhymes goes to the gym: fakeB's quest for real strength

Quote:
Originally Posted by loco View Post
Strength seems to be increasing rapidly. You on the same sauce as rich Froning?
Also stopped stretching ldo
BustoRhymes is offline   Reply With Quote
Old 04-18-2013, 04:42 PM   #133
BustoRhymes
Grand Elf
 
BustoRhymes's Avatar
 
Join Date: Feb 2008
Location: Frank, go home. You're drunk.
Posts: 26,680
re: Mr. Rhymes goes to the gym: fakeB's quest for real strength

Afternoon brahs

Weigh-in/measuring day.

Waist: 33.25" (-.50")
Weight: 184lb (-1lb)

Rigged scale imo. Weighed myself yesterday for a preview and was at 183.

For the fast track weight loss, IFC recommended:

Rest days: 2037 cals
Workout days: 2619

I'm averaging 2100 on rest days, 2450 on workout days. Maintaining high protein. Regular milk costs more calories than almond milk, but it has more brotein so well worth the switch in my protein shakes.
BustoRhymes is offline   Reply With Quote
Old 04-18-2013, 05:33 PM   #134
loco
Carpal \'Tunnel
 
loco's Avatar
 
Join Date: Jul 2008
Location: Puddle of SALTS nowhere near IEL
Posts: 12,059
re: Mr. Rhymes goes to the gym: fakeB's quest for real strength

Milk is good. Strict paleo is stupid. Good call. Get some cottage cheese too.
loco is offline   Reply With Quote
Old 04-19-2013, 04:30 AM   #135
loco
Carpal \'Tunnel
 
loco's Avatar
 
Join Date: Jul 2008
Location: Puddle of SALTS nowhere near IEL
Posts: 12,059
re: Mr. Rhymes goes to the gym: fakeB's quest for real strength

Revised bodyfat estimation: 25%


Sorry but that skinny dude that got bodpod tested has changed things.
loco is offline   Reply With Quote
Old 04-19-2013, 06:51 AM   #136
BustoRhymes
Grand Elf
 
BustoRhymes's Avatar
 
Join Date: Feb 2008
Location: Frank, go home. You're drunk.
Posts: 26,680
re: Mr. Rhymes goes to the gym: fakeB's quest for real strength

Must be doing better than I thought to get such a low bodpod estimate. I'd wager bodpod puts even the great loco at 30-32%.
BustoRhymes is offline   Reply With Quote
Old 04-19-2013, 02:26 PM   #137
BustoRhymes
Grand Elf
 
BustoRhymes's Avatar
 
Join Date: Feb 2008
Location: Frank, go home. You're drunk.
Posts: 26,680
re: Mr. Rhymes goes to the gym: fakeB's quest for real strength

Afternoon brahs.

4/19/13

Goin' after dat high volume today.

HBBS
Start @ 135lbs X 2
Add 10lbs, repeat every minute on the minute until failure
Failed @ 225lbs

Weighted pullups
Start @ +35lbs X2
Add 5lbs, repeat every minute on the minute until failure
Failed @ +60lbs

Backwards rollings hand springsX5
Vertical freeze 12 seconds
Twisting single foot crouchX5 (each side)
3 rounds, 1 minute rest between rounds

Squats@135lbsX10
30 pushups
3 rounds, no rests. Finished in 4m47s.
BustoRhymes is offline   Reply With Quote
Old 04-19-2013, 09:56 PM   #138
BigPoppa
Carpal \'Tunnel
 
BigPoppa's Avatar
 
Join Date: Sep 2005
Location: Solitary,poor,nasty, brutish, short
Posts: 22,218
re: Mr. Rhymes goes to the gym: fakeB's quest for real strength

So I've got a coupon for a month of free Crossfit at a new place (Crossfit MBX).

I assume I can just go old man slow, stare at chicks in sportsbras, and not get the super-aids, right?
BigPoppa is offline   Reply With Quote
Old 04-19-2013, 10:05 PM   #139
BustoRhymes
Grand Elf
 
BustoRhymes's Avatar
 
Join Date: Feb 2008
Location: Frank, go home. You're drunk.
Posts: 26,680
re: Mr. Rhymes goes to the gym: fakeB's quest for real strength

Nothing to lose. Honestly I think working in some cross fit routines is a good idea for many. Cardio plus strength plus coordination calibration. I'd never go back to cross fit only, but a lower level routine post weight workout, or a higher level on a pure cardio day, beats the hell out of running/elliptical for an hour.
BustoRhymes is offline   Reply With Quote
Old 04-20-2013, 11:17 AM   #140
chisness
Pooh-Bah
 
chisness's Avatar
 
Join Date: Apr 2005
Posts: 4,676
re: Mr. Rhymes goes to the gym: fakeB's quest for real strength

Quote:
Originally Posted by BustoRhymes View Post
Nothing to lose. Honestly I think working in some cross fit routines is a good idea for many. Cardio plus strength plus coordination calibration. I'd never go back to cross fit only, but a lower level routine post weight workout, or a higher level on a pure cardio day, beats the hell out of running/elliptical for an hour.
well said
chisness is offline   Reply With Quote
Old 04-20-2013, 04:49 PM   #141
PayoffWiz
Pooh-Bah
 
Join Date: Aug 2005
Posts: 4,289
re: Mr. Rhymes goes to the gym: fakeB's quest for real strength

Quote:
Originally Posted by BigPoppa View Post
So I've got a coupon for a month of free Crossfit at a new place (Crossfit MBX).

I assume I can just go old man slow, stare at chicks in sportsbras, and not get the super-aids, right?
I would personally recommend you avoid kipping pull ups, sumo deadlift high pulls, and rebounding box jumps, and any other movement you feel less than 100% comfortable with.

And of course take it easy on the weights/volume at first with movements you aren't comfortable with. Hopefully they have half decent coaches that know what they're doing. Interested in hearing what your experience there is like if you choose to go.
PayoffWiz is offline   Reply With Quote
Old 04-21-2013, 04:49 PM   #142
BustoRhymes
Grand Elf
 
BustoRhymes's Avatar
 
Join Date: Feb 2008
Location: Frank, go home. You're drunk.
Posts: 26,680
re: Mr. Rhymes goes to the gym: fakeB's quest for real strength

Forgot to mention that on 4/18/13 I met up with my sparring buddy and went through kendo drills for an hour and a half. We spent an hour and fifteen on form conditioning, then fifteen minutes sparring. It is odd being the teacher this time, and somewhat enlightening. He is making a lot of the same mistakes I made when I first began training almost twenty years ago. To his credit, though, his kickboxing background has put him light years ahead of where a total n00b would be.
BustoRhymes is offline   Reply With Quote
Old 04-21-2013, 05:07 PM   #143
BustoRhymes
Grand Elf
 
BustoRhymes's Avatar
 
Join Date: Feb 2008
Location: Frank, go home. You're drunk.
Posts: 26,680
re: Mr. Rhymes goes to the gym: fakeB's quest for real strength

4/21/13

HBBS
185x5
205x3
225x1
230x1
Failed at 235

Bench
195x5
215x3
225x1
230x1
Failed at 235

Weighted dips
+45x5
+50x3
+55-+90x2 (next time will start way heavier, I started to feel ridiculous)
+95x1
+100x1
Failed at +105

Deadlift
245x5
265x3
285x1 (mixed grip obv)
295x1 (mixed grip obv)
305x1 (mixed grip obv)
310x1 (mixed grip obv)
Failed at 315

Crossfit:
3 rounds
Run .25 miles@9.5mph
12 pullups (strict)
21 kettlebells (45lb)
Finished in 11:23

I feel more embarrassed than ever by my squat weight but don't know what else to do except continue to work up the weight with a mixture of high weight/high rep variations on hbbs/lbbs/fs. I just feel ridiculous. I mean I walk around on my legs ffs. There is no reason why my arms should be dead even with my legs, unless I spend half the day walking around in the handstand position. Which would be pretty sick but LOL.

On the plus side, deadlifts and bench are coming along nicely. Super disappointed when I failed at 315. Was that close to getting 3 plates on both sides! Hoping next week will be the week.

Plus, weighted pullups have increased my strength to where even after weight training, doing pullups in the crossfit workout was a breeze. Same for kettlebells. The last few kettlebell reps of each round got rough, but deadlifts have increased my coordination tremendously to where I really feel the forward hip spring action when lifting the kettlebell.
BustoRhymes is offline   Reply With Quote
Old 04-21-2013, 06:46 PM   #144
PayoffWiz
Pooh-Bah
 
Join Date: Aug 2005
Posts: 4,289
re: Mr. Rhymes goes to the gym: fakeB's quest for real strength

I feel your pain on the squats. You read my log, my squats are pretty lol too, but on the bright side, you've got a pretty solid bench and I bet your press is pretty decent as well (although I haven't seen it in your programming). Just keep squatting heavy 3-4 times a week and the numbers will go up. My preference is high bar. It has the best carryover for xfit/oly. I mix front squats in too, but I spend most of my time doing HBBS. Your FS will go up as your BS goes up too. At least mine has in my limited experience.
PayoffWiz is offline   Reply With Quote
Old 04-21-2013, 07:01 PM   #145
BustoRhymes
Grand Elf
 
BustoRhymes's Avatar
 
Join Date: Feb 2008
Location: Frank, go home. You're drunk.
Posts: 26,680
re: Mr. Rhymes goes to the gym: fakeB's quest for real strength

I haven't had presses in my programming! I'm adding it in on Wednesday though as part of a new programming line for each week.

Okay, that's only SLIGHTLY true. I have a SORT of press in I think three of my crossfit workouts, but those don't count the same way since those are low weight/high rep until muscle fatigue. The latest average weight for the CF WODs is 105lbs. I can't wait to increase me heavy weight press and see the CF WOD press max weight get higher

I've only been doing squats two times a week, but hmmm, okay, I will include squats three times a week in my new programming, HBBS on M and F, FS on W.

Still seems weird to me to be on a significant cut from my normal calorie intake but still have plenty of energy for far more lengthy and strenuous workouts. The CF workout I did today used to be an entire workout. Now it's something I do at the end for a lil' cardio.
BustoRhymes is offline   Reply With Quote
Old 04-21-2013, 07:28 PM   #146
chisness
Pooh-Bah
 
chisness's Avatar
 
Join Date: Apr 2005
Posts: 4,676
re: Mr. Rhymes goes to the gym: fakeB's quest for real strength

That WOD is pretty much Helen but with the pullups/kettlebell order swapped and pullups not needing to be strict and kettlebells being about 53 lbs! Very good WOD!

That treadmill time of about 1:30 per 0.25 mi is intriguing to me cause the 0.25 mi rounds take me like 2 mins each time (lolrunning) but feel like I could probably do that 9.5mph on the treadmill at least for the 1st round.

Pretty much agree w/ Payoff that it will go up with time as you keep squatting more. Are you doing your own lifting programming and then joining the CF gym for the WODs?
chisness is offline   Reply With Quote
Old 04-21-2013, 08:18 PM   #147
BustoRhymes
Grand Elf
 
BustoRhymes's Avatar
 
Join Date: Feb 2008
Location: Frank, go home. You're drunk.
Posts: 26,680
re: Mr. Rhymes goes to the gym: fakeB's quest for real strength

chis,

I do it all at the same gym. I worked out with a crossfit trainer for a couple of years so have a good stable of workouts to draw from, and I have an app that generates hundreds of new CF workouts. Lifting is my own programming, though I'm looking now at a couple of programs others have posted. I've seen some very good results with my own programming, but I'm always adjusting for higher efficiency.

I'd gladly lift a 53lb kettlebell, but the heaviest my gym has is 45lbs. May need to switch to dumbbells.

You're in really good shape. I think you'd be surprised what speed you can maintain for .25 mi., especially if you're doing an isolated CF routine. Once you hit 9.5mph you're looking at around 1:30 to finish. Anything above that and sure, it sucks the wind out of you, but the time to complete the quarter mile gets lower and lower, so you are out of hell soon enough. I normally hit 10.0mph in this WOD, but the tank was running low so I handicapped myself half an mph
BustoRhymes is offline   Reply With Quote
Old 04-22-2013, 12:32 AM   #148
BigPoppa
Carpal \'Tunnel
 
BigPoppa's Avatar
 
Join Date: Sep 2005
Location: Solitary,poor,nasty, brutish, short
Posts: 22,218
re: Mr. Rhymes goes to the gym: fakeB's quest for real strength

Doesn't crossfit normally do push-press instead of military press and kipping pullups instead of strict pullups?
BigPoppa is offline   Reply With Quote
Old 04-22-2013, 06:52 AM   #149
BustoRhymes
Grand Elf
 
BustoRhymes's Avatar
 
Join Date: Feb 2008
Location: Frank, go home. You're drunk.
Posts: 26,680
re: Mr. Rhymes goes to the gym: fakeB's quest for real strength

Quote:
Originally Posted by BigPoppa View Post
Doesn't crossfit normally do push-press instead of military press and kipping pullups instead of strict pullups?
Teaching me more new words!

Correct, but I tend not to use push-press or kipping. In one WOD, I see now that I'm doing a push jerk. The others, I use strict press. I also do strict pullups. One workout that starts with 20+ pullups, I'll allow myself a kip at the end if necessary to power through. I'll make sure to note which I use from now on.
BustoRhymes is offline   Reply With Quote
Old 04-22-2013, 05:14 PM   #150
BustoRhymes
Grand Elf
 
BustoRhymes's Avatar
 
Join Date: Feb 2008
Location: Frank, go home. You're drunk.
Posts: 26,680
re: Mr. Rhymes goes to the gym: fakeB's quest for real strength

4/22/13

Pistols
BWx5
BW+10x3
BW+20x2
BW+25x2
BW+25x1

Handstands
5x5 (Each rep only counted if I maintained minimum 2 second hold)

Gym Rings

Top hold
10secsx3

Dips
5x5

L-Sit
10secsx3

Pull-up
7x3

Upside-down L-sit Pull-up
5x5

Split leg L-sit with ab rotation at the end
10secsx3
BustoRhymes is offline   Reply With Quote

Reply
      

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off


Forum Jump


All times are GMT -4. The time now is 07:51 AM.


Powered by vBulletin®
Copyright ©2000 - 2018, Jelsoft Enterprises Ltd.
Copyright © 2008-2017, Two Plus Two Interactive
 
 
Poker Players - Streaming Live Online