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Everything posted by Machete

  1. BODY I just realized how out-of-shape I am when I was out of breath I was while I was cutting weeds in the yard. I almost passed out from the heat after mowing the lawn the other day, and I have to deal with what reminds me of the beginnings of an asthma attack from my youth. This is bad. I also recently did blood tests, and I have a horrendous cholesterol profile (high LDL, low HDL), high liver enzymes, terrible kidney health, constant borderline hypertension, and total Testosterone of like 300. Though it's tempting to "hack" my T levels to get teh gainz, I'm thinking the best way would be to get healthy first. I just need to let go of my ego, disassociate, and assess and coach myself as I would as a new person I'm working with. Client Profile: Male, 33, married, sedentary, former athlete, has not exercised at all in 4 months, has access to kettlebells,and a nearby gym. Medicated for major depression, currently unemployed and highly stressed (which leads to entire days of productivity shutdowns). Mostly eats takeout, has substituted diet sodas instead of regular. Takes daily vitamins and meds 99% of the time. First steps: Exercise: Tracy Reifkind's 15 to 20-minute swing workout twice a week, after a quick priming warm-up and hip + shoulder + t spine mobility. Nutrition: Eat a serving of vegetables each day. MIND I scheduled a Technical Admissions Assessment for a coding bootcamp two weeks from now, so the pressure's on. I think if I total 40 hours I'll be as ready as I can be for it, so a little over 3 hours a day starting today would be reasonable, though I tend to get in the zone sometimes. So the Program Minimum: Swing twice a week One serving of veg 3 hours of coding ======================================================================================================================================= 11 JUL, Sat 12 JUL, Sun 13 JUL, Mon 14 JUL, Tue 15 JUL, Wed 16 JUL, Thu 17 JUL, Fri 18 JUL, Sat 19 JUL, Sun 20 JUL, Mon 21 JUL, Tue 22 JUL, Wed 23 JUL, Thu 24 JUL, Fri 25 JUL, SAT
  2. This is the funniest joke I have ever heard in my life.
  3. Yeah, the idea is with the feet and knees together. I'd check if it's your ankles preventing you from doing so, and if so I'd start working on that (provided you can do it pain-free). Then check if that allows you to do the narrow squats pain-free. Next I'd look at your hips. Are you able to hinge them properly? You cant exhibit explosive leg power unless it comes from the hips. If you're able to jump a few inches without pain, you can work on this. If not do you have a video of you doing your squats and lunges (from the front and the side)? The most common jumping mistake I see is an incorrect landing. The hips are attached to the largest muscles in the body; by landing incorrectly we put most of the load that they're supposed to absorb into shear forces on the knee joint. What I usually have people do here is deliberately rehearse the jump position. Many break at the knees first rather than the hips during a squat--we try to un-learn that habit. Then for the jumping we practice sticking the landing. Every time they land, they hold the body position they landed in and we go through the checklist: Feet flat? Hips back? Neutral spine? Chest forward? Knees in line with the toes? Okay, reset. That's one rep. Proper jumping and landing is just another skill we have to learn. If my hypothesis works you'll end up putting less stress on your knees during athletics, which may ease the pain. If it doesn't, you end up in the same place you were at with your knee, but with flexible ankles and good jumping mechanics. Pain is complicated, and any good fitness professional has probably been terrified of going anywhere near it and possibly overstepping their bounds. The people I've worked with usually don't have money to pay for both me and a cash-based physical therapist who will restore them to regular function, so usually it's an insurance-based GP who, after ruling out catastrophic injury, will usually say "Does it hurt when you do X? Stop doing it. Here's some drugs. Come back in 6 weeks." How I get around it is if it's a minor injury and they don't want to get deconditioned we work on everything except the pain area until they're cleared. This is counterintuitive because we want to strengthen what was broken, but usually if you're able to move like your body is supposed to move, the lagging joint will catch up.
  4. @Valette great to see you back! I haven't seen you active on Instagram. How has the plague been treating you? TL;DR, you can approach all of this with a martial artist's mindset of practicing one kick 10'000 times. S&C = constantly assess and re-assess, Beyond 5/3/1, always keep training records Exercises = work towards perfection of execution that you would be comfortable posting it online for the world to see. Martial arts = a little bit and often over the long haul Sleep = 8+ hours. To step it up, get a tracker that monitors REM, and/or a sleep journal to coincide with training records. Nightly ritual, blue blocker glasses, correct room temperature, put away electronics 2 hour before. Hydration = self-explanatory. Maybe carry a container to be sure. Nutrition = Find your calories and macros. You can use something like the Renaissance Periodization App to get split that adjusts to you. If you want to take it a step further, get some blood tests done. De-stressing and activity: get some sunlight daily, and go for an outdoor walk. Hug animals. Do some breathing exercises like the WHM. Start out easy with meditation; it's a skill like everything else. I started meditating with Headspace. You can hit the basics 5 minutes a day, and build up to 20 or twice a day gradually. Periodic electronics and connectivity fasting. Creating systems and routines. Hiring other people to buy back your time. Now go back to crushing it, and keep us updated.