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haha iwas wondering too how i cna owrkout if i have 3trianign a week.

monday is hectic for me. gotta wokrout followed by training abotu an hour after that.

hey ppl, as some of you jknow, i have a tailbone issue.

well  jsut started hittign the gym after working frmo home for a few months.

I did the squat, with realyl light weight, like 45lbs barbell.
i feel that tension after I'm done.
However, if I would to not arch my back to feel the stretch a little, and insteaqd, squeeze my glutes as hard as i can without moving my back, i wont feel the tension m,uch.

okay, fine, maybe my squat sucks. but anyways, i went to the leg press machine after that to confirm it.
true enough i did a load i could do for 10reps easily.
when i got up, the same tension is felt at the tailbone. I never round my back or arch it. jsut kept it neutral.

so  i stopped and went straight to bulgarian split squat.
the tension felt is a little less, the squeezing glutes technique helped.

after doing 4sets of 15reps,
i went to the 45degree back extension machine, and did about 15reps for 3sets.
As i progressed in the set, i could feel my back being used and getting tired.
But the weird thing was, my tailbone did not hutr a single bit during this exercise.

it's like a though my tailbone is out, and it presses against my ass if i would to perform movement involcing hip flexion liek squats, bss.

I will see a doctor this weekend, but meanwhile, anyone heard or had this problem before?

what did you do?

thanks

hey a question for lance , it's about the bss 4x15reps.
Well with the current goals you gave me, which is to reach 4x15 with 20kg dumbbells.
What am i suppose to be focusing on in terms of reps,sets, and rest between sets?
well theres like 5reps heavy weight lifting, which emphasize on strength, then there is this 15reps which is focused on volume.
So I'm sure i'm focusing on volume here right?
if so, how important are the rest time?
cause I know ppl rest between 2-5minutes for real heavy lifting or either full recovery in between sets.
But when training for volume, its about less than a minute right?

how about this 4x15 reps thing? i rest about 30-40 seconds in between legs.
which woudl add up to more than a minute.


So then my question is,
 how long should i rest? what am I aiming for in terms of resting? full recovery? get my heart rate/breathign rate down to normal? or get it down to a certain point but above the normal breathing rate( please do elaborate on the certain point if it is)?

well then thats all

thanks alot again

Quote from: PointerRyan on August 14, 2011, 11:15:33 am

Quote from: mj on August 14, 2011, 06:51:48 am

Quote from: PointerRyan on August 14, 2011, 06:34:22 am

ah ic damn knew it. well
so then, if not mass gfainers, how abotu those post workout [protein they recommend?they're the same?

Not sure what you mean there. But post workout you'll definitely want some protein. You don't need to buy any special secret formulas etc, they're all just hyped up crap. Just have a serve of the whey you bought. Whey protein concentrate is all you need to buy. 99% of the supplements and special proteins out there are garbage.

With your protein you should have some carbs. Your body will use them for recovery (kind of). Some people avoid carbs, but you're really thin so don't worry about that. With your protein have some milk, a handful of oats, some honey and add some flavour (banana, cocoa, peanut butter, any old ice cream topping etc). That's all you need.

PS you don't have to buy protein powder. A solid food meal will do fine too. Powder is just convenient and easy if you're not that hungry.

ah ic well i take it sinc its ocnvinient, and beside, its eaier to absorb after workout.

So ell, thats actually oen reason why i bougth the weight gainer, because it has carbs.
since our body needs protein adn carbs after workout, i bought that as it gave both.


so i'm wondering.
let's say whn i start hitting the gym. I drink my whey protein straight after the workout, which would give protien. what about the carbs? I can't be bringign oatmeal there, as i gotta use hot water.

The weight gainer is fine mate. Just make your own from protein powder and sugar from the supermarket. Save $

You can bring oats etc if you want. Have it all in a protein shaker and all you gotta do is add milk or water. Hell put some oats, powdered milk and protein powder in a protein shaker and add your water. Hot water sounds awful though. Not sure how you even have your protein powder with warm water... vomit! If you still don't want to add oats you can use normal sugar for carbs, or bread, or muesli bar or honey. You get the idea. Whatever you can bring along.

Maltodextrin is just natural sugar derived from corn or wheat usually. It's no better or no worse in your case than sucrose (table sugar). You're quite lean by the sounds so use whichever one is easier to get.

ah ic.

si i'm guessing whole grain braead and muesli are eay to digest since we should be taking food which are easy to digest after workout yeah>?


wekk OF COURSE i dont drink it hot loL!
haha i drin kit room temperature water.
I was referring to the oats.

Theo atmeal i have at home are instant, so you cna just add hot water and its good to eat.

so that was my woryr. How am i gonan get hot water in the gym?lol

Or are you saying i shoukl just mix it into my shake at rom teperature water? can my stomach digest and absorb it?

LOL

i;'m guessing tru moo is milk yeah?
hmm

+



=



*http://www.trueprotein.com/Product_Details.aspx?cid=22&pid=6740

Quote from: PointerRyan on August 14, 2011, 06:34:22 am

ah ic damn knew it. well
so then, if not mass gfainers, how abotu those post workout [protein they recommend?they're the same?

Not sure what you mean there. But post workout you'll definitely want some protein. You don't need to buy any special secret formulas etc, they're all just hyped up crap. Just have a serve of the whey you bought. Whey protein concentrate is all you need to buy. 99% of the supplements and special proteins out there are garbage.

With your protein you should have some carbs. Your body will use them for recovery (kind of). Some people avoid carbs, but you're really thin so don't worry about that. With your protein have some milk, a handful of oats, some honey and add some flavour (banana, cocoa, peanut butter, any old ice cream topping etc). That's all you need.

PS you don't have to buy protein powder. A solid food meal will do fine too. Powder is just convenient and easy if you're not that hungry.

ah ic well i take it sinc its ocnvinient, and beside, its eaier to absorb after workout.

So ell, thats actually oen reason why i bougth the weight gainer, because it has carbs.
since our body needs protein adn carbs after workout, i bought that as it gave both.


so i'm wondering.
let's say whn i start hitting the gym. I drink my whey protein straight after the workout, which would give protien. what about the carbs? I can't be bringign oatmeal there, as i gotta use hot water.

Hey people,  quick one. I'm really light, 5ft 6 and 51kg=112pounds
Well I just bought two types of protein powder.
One is the weight gainer.
one serving would be 16g of protein and about 64g of carbs.

Another is just whey protein.
one serving=22g protein and 1g carbs.

So my quesiton is, which shold i take right after my workout, and which should i take throughout the day in the morning, when I'm in school etc?

Basically, my goals are just to be able to recover. gain weight too but my priority is still gainign muscles, getting stronger.


cheers

wow really good. gotta start incorporating this into my journal. probably diet and sleep, and after workout feelign and aches and stuff. overall, GREAT post

Hey people, about last year september, i had a bad fall which alnded on my elbow. i went ot the doc and he told me to rest a few months. I did so, and when it felt better, I went back to playign basketball and lifting weights,(light weights for arms). IT hurted when i ;lifted and shoot.
I couldnt take it so i went to see a sports doctor about a month into the routine. He took an x ray and told me a small piece of bone chip [ped off, which of course, can heal back, but it'll take a really really long time. it was febuary since i stopped doing any sports. I rested my arms till about june and started palying absketball agian. About mid june ,i started workign on m  upperbody.


I do bodyweight push usp and pull ups, and then bicep curls and tricep extension( much lighter weight needed for right arm or the elbow would hurt) and some shoudler matrix.

Today, i jsut came back from bball, and as i was doing some really light tricep extension, like 2kg, to warm up my elbow or prehab it as u call it,  it hurted. normally, my elbow wouldnt hurt with this kinda weight. It only becomes this serious when i shoot alot durign my bbal practice, and then hear really light crack sound every now and then during the practice. didn't hurt, but definitely didnt feel good, but a little uncomfortable.


So then, anyone here has had mroe serious injuries on the elbow because of a fall, and now have a really fine working elbow?
How should i strengthen them? should i switch to become a left hander in basketball for shooting? well then,

cheers ppl