I used to but then found just my socks were resulting in my feet turning out too much through slippage and just have never bothered looking for slippers/shoes specific to lifting. Those shoes I have don't have much cushioning either.

Not opposed to finding something to wear besides those tennis shoes though.

Converse chuck taylors are easy to find, inexpensive and tick most of the required boxes.

subbed GL nuclear

wait wtf I just read the OP. youre not even fat then I look at the pics and Id **** you and Im not even gay.

Do you currently hold the title for most logs in H&F?

Me?

This is the only log I've created in the years I've been hanging around irritating loco (which I find super amusing for some reason) and occasionally contributing valuable $0.02

Oh. Disregard then lol.

take off socks as well then? (jk)

I powder the bottom of my socks to stop slippage though. But that was when I was using slippers.

Met Dr. Rusin today, John's super pleasant and easy to talk to. Its probably good for him to that he can use words and I understand them!

First thing he did was the FMS test, then moved to more active palpatations and manual movements to determine any mobility restrictions with the shoulders/tspine and hips and as expected I'm greatly restricted in my rotational capabilities with my TSpine and he believes that to likely be a large part of why the left shoulder complex (lat on up) is the way it is, as well as noting for me how much passive internal rotation I have on the left compared to the right. He feels this'll be easy to work through (given I do the exercises he laid out for me) and meet with him again.

As part of my knee issue he believes it to be pes anserine related. He did some manual work with my hips as well and noted some internal rotation restriction but indicated since my squat form was so good, he wasn't terribly worried. He performed Dry Needling on my left VMO and left adductor and LOL omg. Just the initial prick with the needle caused my VMO to spaz out. The two pricks on the adductor I barely noticed -- but then he applied the electric stim and WOW did it feel super weird when the VMO was firing so aggressively without me doing anything. The adductor I could feel closer up in the groin area and felt more like a spasm. I did have some tightness in the MCL/Adductor connector but it went away immediately. Its for the most part gone right now, but since I still deadlifted and RDL'd after and did the mobility stuff he prescribed, I may have just irritated it.

He complimented my (air) squat form too, which was no surprise to me.

Like mentioned above and cha has mentioned, I've found my ART/PT guy. The ART site only lists LE and UE - but he had the plaques showing other ART certs as well. His practice is based out of the http://functionalintegratedtraining.com/ gym

He didn't attempt to sell me on anything (yet) nor push for additional sessions, though that was to be expected that nothing would really be resolved today. He was totally up front about being employed by T-Nation (BioTest technically) as well too so if anybody has questions about them I'll be happy to try to work them in somehow.

Needless to say I'm kind of excited about this actually. I'm not in active pain in any of the areas, nor do I actually feel like they are restricting me - but maybe they are.

Been dumbbell benching recently. I had done it sparingly years ago. I knew it would be harder but honestly didn't realize how much harder. Its a 'full arm' workout. Feel it in my biceps, forearms way more than barbell bench. As well as my chest too.

I also feel really dumb when trying to kick it up on the heavier sets. I can bench it, but getting into position is just wt awkward.

because why not


FitNotes Workout - Wednesday 14th September 2016

** Seal Row Barbell **
- 135.0 lbs x 10 reps
- 140.0 lbs x 10 reps
- 140.0 lbs x 10 reps

** Landmine Row **
- 75.0 lbs x 8 reps
- 125.0 lbs x 10 reps
- 125.0 lbs x 10 reps
- 125.0 lbs x 10 reps
^ using the LifeFitness in-station landmine hold and its bar, the bar is thinner and weighs like 20lbs I think. I did it bare handed also. Used 25lb plates, so really 145 total.

** Seated Cable Row **
- 100.0 lbs x 10 reps
- 140.0 lbs x 8 reps
- 140.0 lbs x 8 reps
- 140.0 lbs x 10 reps

** Seated Cable Row Paused **
- 80.0 lbs x 1 rep
- 80.0 lbs x 1 rep
- 80.0 lbs x 1 rep

** Cable Face Pull **
- 42.5 lbs x 14 reps
- 42.5 lbs x 14 reps
- 42.5 lbs x 12 reps
^ LifeFitness cable system instead of Precor. On the Precor I use 70lbs. I used to do these 100-120 pounds on the Precor but due to physics, I had to lean a lot. Trying to avoid that.

** Rope Lat Pull Down Drag **
- 52.5 lbs x 10 reps
- 100.5 lbs x 8 reps
- 100.5 lbs x 8 reps
- 100.5 lbs x 10 reps
^ these weights are odd because I used the LifeFitness systems cable instead of the Precor multi-station cables. Plus the weight leverage is different. 100.5 here feels more like 180-200 on the Precor.

** Barbell Squat **
- 95.0 lbs x 10 reps
- 135.0 lbs x 10 reps
- 225.0 lbs x 20 reps

** BB Paused Squat **
- 225.0 lbs x 2 reps
- 225.0 lbs x 2 reps
- 225.0 lbs x 2 reps


I could probably have done 245 or 250 with the 20 rep...but even at 225 I was taken out of commission for like 10 minutes. I usually do the 20 repper once a month. I wanted to film these but the spaces where I could have placed the camera were actually taken.

The pauses were like 3 or 4 seconds, and after the 20 reps they were brutal.

What did you think about the FMS testing and the results/advice you got from it? It's something I've been looking at getting qualified in as I'm studying sports therapy at the moment and movement/mobility assessment is part of the field that I'm really interested in.

I think the FMS should be the first thing a physio does with every client, regardless of the clients stated background/abilities - cause you can't fake it when you fail in front of him.

For me I was fully expecting it to highlight the behind the back/neck reach difference I have left/right and it was the only thing I scored a 1 in. Everything else was a 2 or 3. Even though I felt unstable at the in line lunge pattern, he said it was better than nearly every client he has had, even "athletes" - same with my overhead squat mechanics.

It is absolutely a certification you should go for. While there is nothing about gait mechanics in it, and gait is super important, if you can't even do basic standing activities, gait is secondary. Dr. Rusin did tell me that he immediately starts eyeing a persons posture and gait when they walk in and saw nothing of concern, since I brought it up to him.

Regarding the advice and exercise 'prescription' - I do feel it has helped. Its only been a month so it's going to take time for any bigger change to occur with my left t-spine rotation capacity but do feel things are going in the right direction.

Awesome, thanks for the info. It'll be next summer when I get through my initial qualification but I think FMS will be one of the first extra certifications I do once qualified.

I did Hip Thrusts for the first time last night. I can hit 3x405 on glute bridges and 3x6@315, but the differently elevated position of the Hip Thrust smacked me in the face at 3x8x225 - plus my form wasn't the best on most of the reps, I started feeling it in a weird place on the super low back right side. It might have been very upper glute *shrug*

Getting the bar into position and "up" before even the first rep is weird since you have to push back against the bench which can screw with your positioning. I totally get why Contreras created a specialty thing for it to lock it all down to eliminate that.

Don't know if I'll keep doing them. The super tight pinch really bugged me for about an hour after I stopped, so much so that I decided to not do anything else lower body and called it a night about 40 mins earlier than usual.

My gym decided to get some big boy iron 100lb plates "for the leg press"

Yah, okay, so 100lb plates with just a tiny lip are still heavy as fuark to move around. I've not seen anyone else attempt to even lift them.

Pete Rubish put a video up recently of him doing farmers walks with what looks like the same plates, figured the tiny lip provided much more grip-ability and yah, that's not really true at all. So you're practically plate pinching 100lb if you try to pick it up one handed.

Tonight I say Forever Goodnight to my buddy Blizzard


7-10 years ago this was a common sight, but time has taken them from me.

From left to right:
October: May 6, 1998 - February 5th, 2015
Blizzard: March 1, 1998 - January 7th, 2017
Thunder: May 14, 1996 - April 3rd, 2015
Sebastian: March 1991 - April 1st, 2010

It is sad and strange to me:
I have literally never lived alone for the past almost 37 years now. Whether it was human or animal, someone was there.

That sucks man, I'm sorry for your loss.

Losing pets sucks balls. Sorry bro

I've lived alone and petless for most of my adult life, but the way you wrote that epitaph touched me. RIP Blizzard. And sorry for your loss, nuclear.

Gym got an InBody assessment thing.

Does full body electric current for a more accurate measurement. Broke down muscle per extremity, visceral fat etc.

173.4lbs and 17.4% BF

Handheld OmRon right after? 15.4%

Interesting numbers it spit out. Could tell I'm right handed but I had slightly more muscle in left leg which is odd


Oh but no head fat heh

on the cats, but also, super impressed. 3 cats nearly made it to age 19! That's awesome.

The original old man who went in 2010 was 19.

It helped greatly that they were mostly indoor cats and sister is an awesome vet tech and her boyfriend of many years is (well, now was) owner and head Doc of the Animal Hospital.

Figure I've babbled in Rentons thread about his landmine rows, I should probably film my own. I placed the camera poorly, could have gone back another foot or so whatever. Last second decision.

I almost always use the Life Fitness stations landmine attachment for two reasons - its a thinner bar so grip isn't an issue. I don't count its weight anyway. The other reason is that its 'out of the way' of where the barbell landmine usually is. Reason #2 is a distance second, mostly its the thinner bar.

I also always raise and lower the bar the way I do. After the set it adds an added eccentric that I feel in the lower portion of my lats every time.

oh, and I alternate grip in sets for which hand is closest to the weight. I can feel a difference in the lats.

Set 4 is what I filmed. 100x12, 125x12, 125x10 then this.


Kid in the background I've seen looking at paper so appears to be following something somebody told him to do - but its seemingly completely random what he's doing from exercise to exercise. Like a 8 exercise superset or something.

I've seen videos of those done with one arm. Why not just use a v-handle?