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06-16-2015, 08:10 PM #41Originally Posted by itsmybody
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06-16-2015, 09:49 PM #42Originally Posted by GirlyGymRat
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06-16-2015, 10:52 PM #43
stretching regularly has definitely saved me from a lot of recurring issues I'd been having with muscle tension
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06-17-2015, 01:15 AM #44
Take a look at the rumble roller and do some rolling of the hip flexor's, IT bands, abductors and glutes this will help a great deal with flexibility when squatting and you'll be able to get in a better position to produce more power in the seat. Its rather a painful roller but it really digs deep into your muscle and its done wonders for me regarding power, strength and flexibility
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06-17-2015, 01:38 AM #45
Nach suggested the same, so I am gonna look at getting one of these rumble rollers. My squats have gone down so much and I would definitely say that its related to flexibility. Who knew having a desk job would make everything so difficult
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06-17-2015, 05:52 AM #46
I am going to have to make the investment as well. I think their are full size and half size. Anyone have a recommendation on roller length - short or long?
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06-17-2015, 08:11 AM #49
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06-17-2015, 09:45 AM #50
I know this is not a source board
Looks like the black firm compact roller is preferred, for an example.
http://www.roguefitness.com/rumble-roller
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06-17-2015, 10:13 AM #51
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06-17-2015, 10:14 AM #52
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06-17-2015, 12:45 PM #53Originally Posted by GirlyGymRat
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Yes they can hurt(all depends how tight one is, and also) the main point to focus on is relaxing and letting it work! I had difficulties in beginning - I would actually lock up b/c I wasn't relaxed making the whole process worse than it was...
Don't quit on it - obviously you may need one that wasn't soo stiff... I like the pain b/c I know it's going to help(but when you start to get used to it it's not so bad - actually refreshing) you seem very tight like myself - I use a lacrosse ball on my back and rear delts(and that's painful - also need a total reverse joint replacement)...
It can't be worse than Birth c-mon lol - just try one not as firm(like the white foam roller(but w/the spikes)
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06-17-2015, 03:04 PM #55
i still need to get one of those rumble rollers. i have been using a lacrosse ball, hurts like hell!
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06-17-2015, 03:31 PM #56Originally Posted by NACH3
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06-17-2015, 03:41 PM #57
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06-17-2015, 04:35 PM #59Originally Posted by NACH3
I was referring to my reaction when I dig into my extremely tight muscles. I wince.
I also use lacrosse balls for my back. That is not painful. Deep tissue massage on IT bands. when I read that Marcus was in pain rolling on this contraption I know it's gonna hurt!
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I Wanted to make sure I didn't offend anyone
I was actually licking up b4 I realized to relax - it definitely can be very painful - especially at first... When your body is already screaming - and sooo tight... I'm to tight myself(gotta make DTM wkly) IT Bands and my ass will tighten until the muscle actually relaxes(from re-flexing)
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06-18-2015, 12:05 AM #61
I definitely plan on investing in a rumble roller soon! Once I get through these car repairs lol.
Today was my heavy push pull day
Bench Press
3 sets of 6 - 115lbs
3 singles of 125
4 singles of 135
I sat up with a few friends watching my set. Apparently NO girls here bench lol
Dumbell Rows
3 sets of 6 - 60lbs
Seated Military Press
3 sets of 10 - 65lbs
Lat Pull Down
3 sets of 10
Cable tricep pushdown
3 sets of 10
Cable curls
3 sets of 10
20 minutes treadmill
Definitely seeing some growth in my back, I'm definitely loving it. My chest is getting bigger too across to the front of my delts. Got a compliment on that today My weight was floating around 158lbs this morning so not bad
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06-18-2015, 04:50 AM #62Originally Posted by thisgirllifts
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06-18-2015, 11:51 AM #63
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06-18-2015, 01:15 PM #64
I wanna come over...then there can be two of us!
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Fair enough, set goals and meet em'
Straight up, something about a female being able to bench 135+. I only seen it once in person at my local LA fitness - After that most I have seen is like 95 - maybe 110 or somethin'
Shit, I started with 135 a decade ago
Good for you!
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06-19-2015, 11:26 PM #66
Yeah! haha I appreciate the fact that I can be part of the few ladies benching 135. I'll be happy once I am repping that much!
I'm still debating on goals. I wanna see what weight I can gain, maintain or lose with this cycle. For instance, if I tighten my diet up a little and work with a slight caloric deficit I could probably trim down a bit. But I'd want to see what kind of muscle I can maintain.
While I'm living in sin city I might be interested in trying to get a serving job for which I'd actually want to put in the effort to lean out a bit. I'd still want to gain strength and continue my efforts lifting, but I'd not be trying to bulk.
Still deciding. But I can say that just by lifting I'd have a more unique look to bring to the table
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I don't think there's a way I can maintain sanity living in Vegas unless I was occupied with intense work or something.
For most it takes a while to figure out exactly what we want out of ourselves.
I just didn't wanna be average any more. Who wakes up & says I just want a average day. Not me at least.
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06-20-2015, 01:44 PM #68
Here's a bonus of a food and bev job...either serving or bartending...for me anyway if my nutrition is on point there is not an ounce of cardio that I have to do...seems the job takes care of that. Heck you probably would have to eat MORE! Hell yeah, who doesn't love more food.
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06-23-2015, 03:53 PM #70Originally Posted by NACH3
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06-25-2015, 12:53 AM #71
Thanks for the compliments and support ladies and gents!
I've been MIA a bit. working in the Vegas industry on holiday weekends (like EDC unfortunately) makes it really tough to make it to the gym consistently. So I was away from the gym for 4 days and it killed! I was worried that I was losing strength because I managed to lose a few pounds from having irregular water intake and an erratic eating schedule. But I hit the gym yesterday and was able to push my squat 10lbs, get my Sumo Squat working weight up to a solid 200lbs for 2 sets of 6. I didn't have energy for heavy singles, but was really happy with the fact that I managed to gain strength through a pretty severe caloric deficit and not lifting over the weekend.
Today was a little haphazard too, but I can happily report that I was able to maintain my working bench at 115lbs and managed to do 2 solid singles of 135 without a spot (dream come true!!) I'll get back to posting regularly now that my daily routine has settled. Tomorrow is my rest day so I'm gonna take advantage.
btw I posted about considering the possibilities of leaning out specifically so I could try for a cocktailing job. I think I'd rather keep doing what I'm doing with lifting heavy and watching my portions and macros so I can continue to make as many strength gains as I can. If I lean out to the degree that I was looking for as a happy side effect, then awesome! but I don't want to lose out on getting all I can out of this cycle and lifting heavy (which I love). As I was thinking about this I read a post from an athlete on IG that I follow named @stephie_squats. I like her because she has a really great perspective on dieting and lifting that I don't often see on the average "fitness" pages on IG. She's more akin to the stuff I see on here in regards to her workouts. But anyway, I just wanted to post what she said because it totally helped me put my own fitness goals into perspective!
@stephie_squats
When my focus is more on strength, health and overall well being and less on the scale, body composition and being neurotic to achieve physique goals ASAP...the side effects are quite rewarding.
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Majority of times obsessing over belly fat, the scale dropping, being 'skinnier', getting abs, etc actually steer us away from those goals. We sabotage ourselves because the pressure we put ourselves under.
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Forget basing progress solely on your current physique and I can guarantee you will achieve those goals as a side effect.
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06-25-2015, 04:40 AM #72
- GAL -->
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135 x2 is still so beast mode - way cool
Oh man, not EDC - shit, I'd lose like 10 pounds if I went this year. . . But, working there just can't be my kinda fun.
Scale - well, it can be our worst enemy or our best motivation. I haven't seen the scale move in almost a year. Yet, I am leaner - which means, I am recomping very very slowly
Just how it is, just tough to put all of this shit into perspective and not psyche yourself out in the process.
Awesome work - still don't know how you do it! Keep at it
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Awesome progress w/your lifts and drive! Obviously your body is maintaining it's strength(plus) which is great on a caloric deficit - very hard to do!
Have to agree w/Samson on the scale... Imo, It's truly a love hate relationship, b/c I want to see if I'm gaining(weight but not fat) etc, mirror I like, if in the same stance(position) angle, lighting etc will give you the best gauge! I just can't stop weighing myself lol(it's going up very slowly) lol
Glad your back on track(always something when on cycle)
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06-25-2015, 09:11 AM #76
Average in today's society is fat and lazy, none of us here are average in that regard. I like Nach don't see myself the way others do, but when I see myself in a mirror beside someone, it is quite evident I am far from average. All we can do is crush our workouts and try to be dedicated in and out of the gym, the goals will come.
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06-25-2015, 10:40 AM #77
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06-25-2015, 02:17 PM #78
I def don't see it in myself a lot of times cause I'm still new but then at other times I see all the glares and stares which means I'm doing something right and swear it's a motivator to push harder and keep going cause skinny/fat sucks, SOLID IS SEXY!
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06-25-2015, 05:58 PM #79
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06-25-2015, 06:27 PM #80
Do we really need to come off...
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