Godeskian

Thanks.

Hey all, So my homeboy Zac Efon has been tweeting out pictures of his prep work for the new Baywatch movie, and he's got one particular image that struck me as odd. He called it 'back and bi' day and it looks like this https://twitter.com/ZacEfron/status/695358539422789633/photo/1 Can anyone tell me what he's actually doing for back/bi's? Admittedly I'm a newb when it comes to weight work, but he's not doing curls (unless maybe hammer curls?) and i have no idea how that would work the back. Thoughts?

Thank you. I shall be reposting my ongoing thread shortly if anyone is interested.

Wasn't fun, but I make a point of being ruthlessly honest about my life. It tends to make me happier as I don't tend to bullshit myself anymore than I have to . Besides, where's the fun in being negative

You and me both. As for the save file, well at least on my second go round I know what I'm doing. I don't have to learn how to play the game anymore,.

Yeah, for a brief bit there was a serious discussion about surgery. That never seems to end with the person getting stronger or healthier

I'm working on it. Gotta do the work if I want the results right?

So about half a year ago now, I'm at work, bopping along doing my thing, and a colleague looks at me and says 'What's wrong with your elbow?' The story does not go well from here. Over the course of a few hours my elbow swells up to the size of a baseball, I lose the ability to grip things properly with that hand and a constant semi-numbness sets in. I spend a lot of time at doctors and the hospital and learn a dozen new names for pills that are supposed to fix me, and none of them do. My supposed bursitiss is apparenytly a medical mystery, not for what it is, but why it won't go away. I finally manage to win my doctor over to the idea that aspirating it, (aka shoving a giant needle in and sucking it dry) is a possible solution and he gets over his concerns for causing sepsis in my elbow and does it. At this point I close my eyes and hope that my lifelong belief in medical science as the solution to most of my bodies problems is justified. Because at this point I haven't exercised in months, and have fallen into a deep pit of despair that has lead me back to food. My weight has gone up, my health has worsened, and I'm looking at the possibility of major surgery. It works! Within minutes of it being aspirated, feeling returns to my right arm. Within days my grip strength is improving and I'm no longer dropping things like glasses and my phone. A week later, and on advice of my physiotherapist, I begin light exercise again. On January 4th, after the best part of half a year of being depressed, eating and not exercising I weighed in at some 247 pounds (113 kilos for those playing in metric) after I'd been down as low as 210 (95kg). It was almost enough to break me, all that weight I'd lost, returned with a vengeance, all the strength I'd built, gone. Hell, I was struggling to do three or four pushups where once I'd been able to sets of diamond pushups and was working my way towards one armed ones. Today I'm down to 243 pounds. I can do sets of ten pushups again. Not many, but rising. I can't pull my own bodyweight, but I can pull almost 10kg more of it than I could 10 days ago because I'm eating right again, and I'm exercising again. We aren't measured by our failures, we are measured by how we deal with them. So to anyone who has failed, who has fallen, remember that you can get up. And if you get up one more time than you get knocked down, you win. Happy New Year Nerdfitness. I'm back bitches!

I agree with the observations about sickness and activity. A little bit of motion goes a long way towards clearing out the body I think. The good news I appear to be 95% recovered, and I'm once again showing improvements in almost all areas at the gym. Thanks all.

Okay, well welcome to week 3, day 22, and here are my numbers. I don't know why my handstand is not recovering the way everything else did following my bout of whatever the hell it was last week, and at least part of the problem for me is wristache. I wonder if this is becoming a weight rather than a strength thing. Oh well. Handstand (in secs) 58/35/29 Box squats (3 boxes) 4/3/2, 3/2/2 Dropping a box was hard, I know it's only about six inches, but damn. Oh well, time to build massive legs Pull ups (36kg) 4/3/3, I'm still not at less than 3 reps per set, but I think i'm about one dropped offset away from it. still, next time we try 31kg and see how far we get. Even if I can't do at least 3 in each set, I will still be pulling 23kg more than I was two weeks ago, and I thank PaulG for giving me the suggestion on how to do it. Hanging Knee Raises: 6/6/4, my grip and hanging strength is improving, slowly, but it's improving. Diamond Pushups: 5/2/2, yeah, still hate these. But I'm getting slowly better at them too. 12x12 run: 2:35. Not much to say, still adding between 5 and 10 seconds per run. My cardio is still terrible.

Probably about a six. The fact that my strength deserted me after doing a fraction of what I normally do, doesn't mean I still wasn't able to do something. And while I wiped down, I've go be ahead and picked up one of those anti bacterial sprays to take with me next time

So as I mentioned over in my daily battle log http://rebellion.nerdfitness.com/index.php?/topic/63357-godeskian-goes-to-war/, I am under the weather. My strength that I have been slowly building for the last two and a half weeks has deserted me, my energy levels are somewhere south of the basement and my lung capacity is as bad as you'd expect an asthmatic with a beginning cold to be. All that having been said, I really would like to continue at least light exercise throughout this hopefully minor bit of manflu, but the results of my session at the gym indicate I'll have to keep it really light. I just don't want to come to a complete stop, illness or no. Any suggestions?

I think the creakyness in my knees is more than I bargained for and that I'm coming down with something. I've felt unsettled all day, and when I did get to the gym the results were.... suboptimal. Handstand 60/28/12 Box squats 7/3 + 4/3 1/1 Pull ups (41kg) 5/4/3 Hanging knee raises 5/5/4 Diamond push ups 2/1/1 With the exception of the pullups, oddly enough, and a fraction on the hanging knee raises, I've lost a huge amount in all other categories. I barely started my run before I felt like I was going to throw up, and even the bare minute I was on the treadmill left me needing to sit down for five minutes before I could do anything else. I'm still glad I went. Any advice for exercising while sick?

DDP, the wrestler whose yoga routine I use has affectionately referred to his wake up routine as ' oil for the tin man'. I don't think I've ever appreciated how much that's true the way I do today, when I had to skip it due to time constraints. I feel creaky, especially in the knees and I even feel vaguely unsettled, like I can't quite wake up properly having skipped part of my daily routine for the first time in months

Hi Paul, Upping the weight was definitely a good decision. As of yesterday (day 15) I'm doing my reps on a 45kg offset, and I think I'll make it down to 41 kg on the pullup before I'm no longer able to do at least 3x3. My grip strength needs work, but it is improving. That distinction between 2g of protein per kg and 2g of protein ber kg of lean body mass is no minor distinction given how much fat I'm still carrying around. I'm going to see about home methods of checking body fat. I'm sure there's math out there somewhere for that. Thanks for the advice. So here's the day 15 results Handstand (in sec) 60/52/41 (I'm finding it really hard to get the second and third sets up to 60 seconds, but as long as it's improving I'm not going to complain too loudly) Box Squats (4 boxes) 10/5/3 and 10/4/3 left and right legs respectively. I'm still finding these amazingly challenging, but I'm thinking that I'm going to have to remove one of a the boxes soon to keep building strength. Pullups (45kg offset), 6/4/3 dropped a few reps from the 50kg offset, but not as much as I was expecting, and I'm still doing at least three reps in each set. I'm going to continue dropping the weight until I can't do three reps in a set then i'll build back up to 8-10 reps and drop the weight again. Hanging Knee raises: 4/4/4 again, it's not the actual knee raises that are doing it, but my ability to hold my grip while hanging. I'm wondering if I shouldn't just incorporate a few minutes of plain hanging into my routine somewhere. Diamond Pushups: 5/3/3. So tough, so worthwhile. Onwards to 10 reps For moving into single arm pushups I'm thinking that Diamond Pushups, decline diamond pushups, incline single arm pushups (similar to my 4 box, box squats) and then working my way towards one armed pushups might be a good progressions 12x12 : 2:24. Increases coming slowly. My cardio is shit, but it is improving. Onward!

So here's the results of day 13 Handstand 60/47/37 Box squats 10/10 + 4/3 3/3 Pull ups (50kg) 6/5/4 Hanging knee raises 3/3/3 Diamond push ups 4/3/1 Full bridge 7/5/3 12x12 = 2:16 The big changes obviously are in the pull up offset and replacing the leg raises with hanging knee raises. Thanks to PaulG for both those suggestions. I think that when it comes to the pullups I'll keep dropping the weight until I can't do 3x3 anymore, then work my way back up to 8-10 reps per set,then drop the weight again. That will hopefully give me a good balance of working on strength and endurance. The hanging knee raises are at the moment limited by the fact that I can't hang for toffee. That isn't the limit of y raises, that's the limit of my hanging strength. Still, fastest way to improve is to force my body to do it anyway. so I'll stick with that. I also replaced push u ps with diamond push ups. Dang they are hard. Oh well, New goals yay! Everything else is continuing to improve slowly if steadily. Onwards

Well, I'm probably fatter than you, but bigger? That's a different story. Believe it or not, you don't have to be strong to be a wrestler. It helps, but it's far from a requirement Okay, I'm about 1.74 meters tall, I currently weigh in at 104kg, and I'd like to be somewhere around 80Kg. so I need to lose about 25 kilos or around 50 pounds. Back in September of last year, when I first started eating healthy I was eating fractionally more (i checked my first time challenger thread) but the ratios of carbs to proteins seems off and I can't quite figure out why.

I will look into acquiring a set of these, but I don't think my local Sports Direct sells them. They're a bit pants Thanks for the video. Even I can see that this guy has much better form. My big problem trying these was I couldn't get my back off the bench and focus the weight on my shoulders. So I was essentially trying to do the same motion, but starting out flat. I'll do the hanging leg raises and once I can do them go from there. Is there something I can do that doesn't require additional equipment instead of buying an ab wheel? I'm very much trying to keep this bodyweight only, no extra gear (excepting things that help do bodyweight exercises like the ab straps)

Waldo, can I ask what your view is on homemade fruit/vegetable smoothies? I can understand that the mass produced supermarket stuff is filled with unfortunate ingredients like excess sugar, but I always thought that as long as I just chuck fruit into my blender with the milk or water that it was functionally no different from eating it.

So as I am now back on the healthy eating/exercising bandwagon (please see my battle log for details) I would like some opinions on what I'm eating. While it varies slightly from day to day, my average feed comes in at around 2000 calories (I do NOT have a very physically demanding day job) containing approximately 90g of fat, 200 of carbs and 100 of protein. The big carb hits are the daily banana and the porridge oats I have for breakfast. The protein a combination of meat, almonds and a protein shake Are those ratios okay for losing weight (which is a prime issue for me) and building strength (another prime issue). I recall reading that it was one gram of protein for every KG in bodyweight, which should put me right about on track. Thoughts? Comments?

Also, as a nutritional aside, While it varies slightly from day to day, my average feed comes in at around 2000 calories (I do NOT have a very physically demanding day job) containing approximately 90g of fat, 200 of carbs and 100 of protein. The big carb hits are the daily banana and the porridge oats I have for breakfast. The protein a combination of meat, almonds and a protein shake Are those ratios okay for losing weight (which is a prime issue for me) and building strength (another prime issue). I recall reading that it was one gram of protein for every KG in bodyweight, which should put me right about on track. Thoughts? Comments? I'm cross posting this in the nutrition forum for more opinions.

Okay, Rock Climbing. Made it to the top of the first run, honestly with something approaching ease. Last time I think I was still getting to grips with the new skillset, it was much easier today. I also tried bouldering, which I find much harder than just climbing. 1 Rock Climbing run at my indoor wall done, 9 to go, and then challenges I've decided to try your advice (both here and in the core work thread so my new routine looks something like this. Handstand (in sec) (no changes) 4 box, squats - (no changes until I can do more of them) Pullups (reducing the offset weight from 54Kg to 50Kg. Maybe 46 depending on how well the first set goes. Hanging Knee raises (replacing leg raises and attempts at Dragon Flags Diamond Pressups (replacing regular ones) Full Bridges 12x12 run Any other suggestions or modifications you could recommend? The idea is to cover all major groups (legs, core, chest, arms) three times a week, with the Pullup work being the one I'm most interested in improving.

Yes, sort of. Basically, I can't brace myself on my shoulders yet, so I've been doing it on my back as best I can. ... Why not. I'll try them tomorrow, but I'll probably rejig my exercise order to put the pull-ups before the hanging knee raises (which will eventually become hanging leg raises, which will eventually become something even harder) so that I've got sufficient strength to keep doing pullups. thanks Paul

Thanks for the advice, so you'd recommend going for lower numbers, but harder exercises? I mean the goal is to become stronger, first and last, but I'm basically cribbing off the beginner bodyweight workout routine. What I know about advanced workouts is pretty darn minimal. Still, my next session is tomorrow, I'll give it a show for the pullups, see how many I can do on the next offset down (50Kg I think, I'd have to double check)

Hello my fellow nerds, Over in http://rebellion.nerdfitness.com/index.php?/topic/63357-godeskian-goes-to-war/I'mtracking my progress and I need some help. I have one dedicated core exercise in my routine, which started as leg raises, and is currently somewhere between a leg raise and a Dragon Fly. Eventually I'll be able to pick myself up on my shoulders and do proper Dragon Flyes, but I'm hoping for suggestions on how to go from what I'm doing to that. At the moment I'm on the bench like I'm going to do a Dragon Fly, and I'm doing straight leg raises from below horizontal till the tips of my toes touch the wall behind me. My main problem is getting my body off the bench. Thoughts? I'll post a video this evening when I can get to the gym, and the eventual goal is to be able to do hanging leg raises a la convict conditioning, however as I can't even lift my bodyweight yet, that's some way off. Thanks in advance