What about doing Box Step Up's making 100% sure you do not push off with the foot from the floor but really pull it off with the foot/leg that is on the box. Very easy to add weights with some dumbbells and such.
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Hmmm. With the smith my back leg really bears almost zero weight. just a little balance with it.
I put a rubber band in between the poles of a squat rack and sit on it to get up. My biggest problem is stiffness though so a lot of dorsiflexion stretches is helping me.
http://www.youtube.com/watch?v=O9u1_Bvpng4
This - if one doesn't have the Dorsi or planter fkextion they won't be able to perform an OH Squat either without their arms coming down either - as T said get a thick 100lb band put it around the ankle you want to stretch and walk out stretching the band then squat down as much as possible while stretching both planter and Dorsi flexion then roll your ankle around with your hands you'll be surprised how much it loosens those muscles/joints etc
Shoulders yesterday.
Got a good shoulder workout with some heavy smith machine presses and lots of lateral felt work. My delts are really starting to grow and it's nice.
Got about 45 minutes of cardio after. Both stair stepper and some running in.
Hamstrings today.
Good isolating hamstring day. Got a good pump going, could barely straighten my legs by the time I was done. Got on the threadmill and did 35-40 minute of interval running up hill. Felt really good, got a great sweat in and my hamstrings felt amazing after. Watched a lot of post fight interviews on YouTube. Really helps the time pass.
Found an interesting review study that compared different intensity protocols for lifting. Might take a look if you got a second.
https://www.ncbi.nlm.nih.gov/m/pubme...from=/trending
Good morning MS sorry I have not been around a lil busy have a good day bro!
Chest and Tris.
Decreased my volume today basically just 3 chest exercise and 3 tricep exercise. My elbows were still a Lito sore from that last couple weeks so I'm backing off a bit to let them heal. Went back and got about an hour of cardio tonight with 15min of the sauna. Man I love the Sauna now at my new gym.
Listing to podcast or watching YouTube vids during cardio has been a huge bump. I got into one tonight and before I knew it I was an hour in. I just wish this fat was coming off like it should.
A little frustrated with my BF not dropping, at this point in the past I would ha d been fairly lean. But I'm still hovering in the 15-18% bf range. I really think I am going to have to Keto diet or carb cycle. Any amount of carbs I eat goes straight to my fucking gut and love handles. Oh the joy of getting older...
If you get a chance, listen to this podcast. Got a ton of great training and nutritional tips.
https://youtu.be/2Gc3ZftYmHg
Good morning MS and wats going on today?
Legs today
Pretty descent workout, I start my bulk next week so I am lifting to get ready for that. Researching doing a Keto style bulking diet, I've done well with Keto in the past. The last time I did Keto was 4 years ago and there wasn't much as far as supplements like there is now. So I'm researching those and how to use them in my bulk.
Nah, I never really dealt with the flu, especially while bulking.
Basically, I used keto for about six months of cutting from 185 to 150 (I was reeeaaally skinnyfat to start), so none of the "fat adapted" "needs more sodium/magnesium" stuff really applied. It was essentially just like I never upped the calories, except I had, and I was getting fat.
I even tried things like TKD and CKD. The former helped, but only for about the first five sets of my lifting session. The latter, I was good for about two days after refeeding, then right back to feeling the same.
I'd be just curious to see how you respond to it alone you know mast being an androgenic DHT can replace some function of Test, imo. I respond strongly even to dosages <100mg weekly and that's for mast-e, only issue is it goes to paradoxically increase estrogen sides like water retention and puffy tits, but that's to be expected due to the compound displacing Test from binding proteins since mast got higher affinity.
Only thing about it that hurts is price.
Back and Biceps today,
Tried my first day of Keto and lifting on it. Essentially have had about 20gr of carbs today. I'm not sure I want to Keto and bulk now. My workout sucked balls, no pump, no energy I just called it a day and did abs :lol:
I haven't yet, it's a bit expensive and I haven't researched it enough. Kegenix is all I really know about it and that's just from listening to two podcast with Dom D'agostino. Which according to him works very well.
I will admit, when I was cutting for my last show in my Keto diet I got stredded and muscles felt full as F all the time. Granted I think it was 6-10 weeks only. But my strength never dipped and I felt good all the way up until the last week because of diet and water restrictions.
You probably know 99% of the stuff in this article but it's one of the most extensive ones I know on the subject.
http://www.precisionnutrition.com/ketogenic-diet
Join my way and have 1 lb of potatoes at a serving, daily.
Good morning MS and how is your day? Well I do good on my diet until the wife comes home.She is gone 4 days a week and always brings home donuts or cookies I swear she is the Anti Christ of my diet! No will power thats why I don't have it in the house and I am fine.:/
I have intense and painful cramps every time I attempted to do abs in isolation, it has always been that way.