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  1. What's up guys. I've been using Nerd Fitness for awhile but I just got on the forums. I had a question about bent over dumbbell rows. So I started working out again, I have a gym membership now and 3 times a week I've been going in and doing this sites "Beginner Workout." I've had to do it exercise by exercise in sets rather than as circuits cause I wait for first a bench to open up (for my 3 sets of rows) then for the Smith's to open up (I do 4 sets of incline assisted pushups cause I'm pretty bad at real ones atm). My ultimate goal at the moment is to be able to do 1 pullup which is definitely a ways off as I am currently weighing in at about 268 and should be closer to 190-200 (I'm 6'1"). As the members here I'm sure are aware, there's a great article on exercises working up to a pullup on this site and that's what I've been following in addition to the beginners workout. I've been doing my bent over rows pretty much like Steve does in the video, with my back as close to parallel as I can get to the bench and my pulling arm straight down, then I pull the dumbbell toward me and sort of out to the side of the area below my chest. Here's my question--today, in between sets, I noticed another dude in the bench area doing bent over rows only instead of angling his pulling (dumbbell) arm straight down, he had it held out at arm's length in front of him about a 45 degree angle from the ground and he was pulling all the way back to his lower chest/side area then out to arm's length keeping the same angle. Curiosity got the better of me so I decided to try a set and right away I noticed it was quite a bit more strenuous doing it this way--I had been using a 20lb dumbbell the other way and, after trying just a couple reps, had to go all the way down to 12lb doing it this way to do a full set. The other thing I noticed was, doing it the straight down way oftentimes I feel like the exercise is too easy and if I do feel a pinch in my back or shoulders its less isolated and kind of distributed over the length of my arm whereas this way I felt a definite worked-out feeling in my shoulder/upper back area (or at least that's where I think it was, I'm not an expert on the various muscle groups I just started working out, but I know from the pullup article this exercise should be targetting your back). Ok so sorry for my long-windedness, but I guess my question is this: do you guys know if there's a substantial difference between what gets hit in terms of muscles in the traditional way I've been doing it (as shown in Steve's video) and the way I tried it today? Is there a greater risk of injury/not hitting the right muscles doing it the new way? I'm tempted to keep doing it this way because I feel like I got a much better workout for the row sets than I normally do. I already mentioned I'm pretty tall so maybe this other way would work better... ? Anyway peeps, gimme your thoughts and experience on this, again I'm pretty new but I appreciate this community here that Steve has built up, seems like a great place. - Adam
  2. After sleeping off the last one, it's time to get back to work. I will once again be at sea for the vast majority of the challenge, and certain dreaded pastimes simply cannot be avoided any more. I didn't do much running last time – successfully avoiding the treadmill entirely. As enjoyable as that may have been, I don't want to give my body any ideas. So to remind him who's his daddy, I've come up with this... Run 60 miles minimum, preferably not all at once. Use the treadmill, dammit! If I can do more, all the better. And yes, there will still be mountains. Push, Pull Push-ups - 720 total, same as last time. Pull-ups - 32 total, stepping it up. Stretch 10 back bending and stretching routines spread over the course of the challenge. Putting the back into "Back In Business." I've noticed doing yoga that posture and rounding my back is a problem for me. A few months ago, I found some video workouts that I think will help, but haven't done much with them yet. Now it's time. I'll be monitoring this one as I go, and if I don't think the videos are helping, I'll look for something else. Weights 29 points total. Sticking with the same routines, mostly using the ship's awesome adjustable dumbbells. 2 points for each complete workout, 1 point for a good-try effort, and 1 bonus point each time I manage to increase the weight for all exercises (I'm not bodybuilding here, so this doesn't really happen that often). ----- @Jormungand suggested last time that I put on some rockin tunes and get to it. This I can do. For fun, I searched my iTunes library for "back" and got around 175 hits. It pleases me to share a few... 1. On Your Way Down (feat. Allen Toussaint), Trombone Shorty, Backatown (2010)
  3. I'm not new to the site per se, but in a sense I am, in that 1-I am in the process of my first 6-week challenge that I am going to see all the way through - even though I am certainly getting challenges thrown at me. Aren't we all though!? 2-I still have a ton to learn about this site, so I feel like its my first time on it, sometimes when I browse through. I've been struggling with my weight for years - about 15-ish. I am tired of it and this is my last try. Not because I plan to quit when/if this time doesn't work, but because this time will work. I was suffering through a plateau over the summer which I was sure I was going to break through when I left for a week long camping trip with my fiance's family. (I lost 6 lbs on the trip last time I went without even trying, and this time I went armed with my FitBit and determination). Unfortunately, a day into the trip, I was informed that my father had passed suddenly, so we rushed back home, and, instead I gained 30. So now I started this newest 6 week challenge (Sept 16) at the highest weight I have ever been. NOW I have to work my @$$ off just to get back to where I was when I was already unhappy with my weight. THEN work more to get to where I want to be. I look forward to meeting new and motivational people and hoping to give some motivation of my own!
  4. Hey! Just wondering what would be a good exercise to broaden my shoulders and also give my back a good workout at the same time. Some background info (I guess lol): Female, 150cm, 43-44kg. Thanks!
  5. I've always been a very tiny girl (5 feet, 88 lbs) and for as long as I can remember very weak. I'm 21 now and I've just recently started going to the gym in hopes of getting stronger and bigger but mostly just stronger, thankfully I have noticed a difference in my body from when I first started but as I continue going to the gym i'm not sure if i'm seeing any more results. I think it may have something to do with my exercise routine, I do a split routine for all my major muscle groups but I don't really switch up the exercises. For example, whatever exercises I do for leg day, I would just repeat for every leg day using heavier weights and doing less reps and more sets. So my question is can you get bigger and stronger doing the same exercise routines but increasing the weights you use for those exercises ? My routine usually goes something like this LEGS AND ABS Plank Side bends bicycle crunches or in and outs some times i'll do weighted bridges sit ups leg press hamstring curl calf raises and i'll either do deadlifts or barbell squats ARMS AND CHEST bicep curls dips pull ups hammer curls overhead extension dumbbell flys dumbell bench press incline chest press sometimes i'll do deadlifts as well on this day SHOULDERS AND BACK deadlifts bent alternating dumbbell rows cable row dumbbell shoulder press dumbbell raises both side and front one handed dumbbell rows dumbbell shrugs If I continue doing these exercises but using heavier weights will I be able to get bigger and stronger ?
  6. Well, I have a story here. I'm at a trampoline park, and some 4 year old kid, who is by no stretch of the imagination being chaperoned jumps a hair in front of me. well, i have 2 options, jump backwards or jump through her. Now i'm no ghost, so i go backwards, land on the small of my back on a metal bar. and my doctor can't see me for WEEKS. well i'm just starting recovery, and my muscle relaxants double my appetite, so long story short, i haven't worked out in ages, still really can't and gained 10 pounds from eating. square 1 i suppose. Let's rush it.
  7. Blaze

    Blaze - Reborn

    The good news from last challenge: My second year doing the Fight For Air stair climb, I beat my previous time by 5 minutes and 1 second. The bad news from last challenge: Going on vacation threw me off considerably, and then I had a back spasm two days after the stair climb that finished the job and derailed my challenge completely. For this challenge I need to simplify, make smart goals, and get a win under my belt. I really need a win. And since I'm starting over with my stats, because I completely lost track and have had such sucky times lately and have no idea how many challenges I've done because I lost count... Let's call this the first one EVAH! (not really, but sure, why not) Main Quest: To weigh what I did in high school, when people made me feel fat but I really wasn't. Quest for this Challenge: De-stress Work has suddenly become very stressful. I work in a banking environment, so there's inherent pressure in getting things right and doing them timely. But we had one person retire on April 1st, and another quit very suddenly the next week. So now there are four of us managers doing the work of six until they bring in and train the replacements. And what's more, I have had little or no training on the accounts I've been assigned. These next six weeks will be VERY STRESSFUL. So I'm going to focus on alleviating that. Goal 1: BACK UP PLAN I need to strengthen my back and my core so I stop having these problems with my back all the time. Yes, I'm getting older, but no it doesn't have to stuck. So I will do strength and stretching moves for twenty minutes, three times a week. For each session, I get 1 point. 15 or more = A, 12-14 = B, 9-11 = C, 6-9 = D, 5 or less = F DEX +2 | STR +2 Goal 2: YOU ARE GETTING VERY SLEEPY I really need to get more sleep, to be better rested to face the day. So I will start prepping for bed at 10:30 nightly, with lights out around 11pm so that I can wake up at 6:30 feeling good. For every work night that I get at least 7 hours of sleep, I get 1 point. I have an app that tracks this. 25 or more = A, 20-24 = B, 15-19 = C, 10-14 = D, 9 or less = F CON +3 Goal 3: STEP TO THE MUSIC I'm going to wear my pedometer every day as I have been doing for the past five days now. My goal is to get 50,000 steps per week. I'm hoping to reboot my running program at some point in the very near future, so that will help me reach this goal. I also think this will motivate me to try and get away for at least a few minutes on my lunch hours, to walk outside. And listening to music as I go relieves stress too. For every week that I get at least 50,000 steps, I get 1 point. 6-7 = A, 5 = B, 4 = C, 3 = D, 2 or less = F STA +3 Bonus Goal: DROP (the candy) AND GIVE ME TWENTY When I'm stressed I tend to reach for food. Instead, I will make an effort to step away from the cause of my stress and do some sort of exercise - like jumping jacks or wall push-ups or squats - for a minute. Exercise is supposed to be helpful in managing stress so I will try it first. This should make me a happier camper at work, and more pleasant to be around. Stress happens every day at work, so for every work day that I take a break to exercise at least once, I get 1 point. 25 or more = A, 20-24 = B, 15-19 = C, 10-14 = D, 9 or less = F CHA +2 Life Goal - UNPLUG (I stole this one directly from PhoenixRising) I will spend at least one evening a week doing something relaxing that doesn't involve the TV or computer. For example: going for an evening walk, reading a book, playing my ukulele, writing, playing with the cat, taking a hot bath, listening to music, whatever. For every evening that I spend at least two hours unplugged from TV, computer, and other devices, I get 1 point. 6-7 = A, 5 = B, 4 = C, 3 = D, 2 or less = F WIS +2 I'm trying to remember the rules for attribute points. Is it 14 per challenge? Or is it 15?
  8. Hi everyone! My lower back is bruised, I'm 99% sure it's because of an intensive plank workout I did yesterday (pushing my arms forwards as much as possible) which made me work that area quite intensively, I did 4 sets of 30 seconds with 1 minute breaks between sets. This morning my back was hurting, when I looked in the mirror I had dark bruises all the way down my lower back on both sides. I found this quite worrying, so I have a few questions: -Is this normal? I assume that it just means I worked too intensively which I'm not too worried about since it's the first time it's happened in that area. -What can I do to fix it ASAP? -What should I avoid doing in the future? -How long should I wait before doing the exercise again? Do I have to actually wait until the bruises are completely gone? I should probably mention that I ate quite a lot of garlic with a meal yesterday, and I've read that garlic thins the blood which makes bruising easier, I also get bruises very easily in general, my forearms are usually spattered with yellow after a karate class even if I don't remember any impacts on them. Thanks in advance for any help, Pierre
  9. So I was gone for a while. Like forevers. Sad day(s) So here's the low-down on my disappearance, my reappearance, and everything in between. This isn't so much a new six week challenge thread, being a wee bit late for that, as it is a getting-back-to-things-and-also-updates-thread. There will be some bad, but hopefully more good! So I ended my last challenge (waaaaaaaaaaaaaay back in May) on a note that I will describe as "meh". Meh. I was going through some life changes that involved a lady-friend (yay!) that started to mess with my routine as a single person. I didn't know quite how to react, so things other than my normal workout routine began to suffer, though I can say with certainty that I prefer the time spent with the lady-friend (more on her later!) to all those extra bits. Next, with my job, I had June and July off, so I took a six week deal at a summer program for high school students that I had previously worked with. The only bad things were that I had internet access issues (so no new challenge or updates) and a free dining center buffet (free is good, all you can eat, not so much). I still worked out five days a week and even got to rock climb! But with the added food, I gained about five pounds, which is not terrible overall. Once the program got done, I got back home and got back to my ideal body weight of around 200lbs. Happy beard! So when work started again I stayed in the routine, though food was a slight issue (the lady-friend cooks and bakes all sorts of wonderful things). The workouts managed to keep things in check so that I only gained about four pounds of "relationship weight", which in the grand scheme of things wasn't too bad. The lady-friend and I started talking about heavier relationship stuff! Huzzah! Now the bad stuff. Again with the sad days Mid-September to min-November where not the best days I've had. To start off, My schedule got completely thrown out of whack. I started grad school, started teaching an evening math course, and was offered a small part in the campus musical as an extra. All good things, but coupled with a busy work schedule I really wasn't able to work out and I refused to wake up early. Then in September my grandma had a stroke and died two weeks later. A month after that my grandpa (other side of the family) came to see the musical, went home, and died after he sat in his chair (he had been dealing with cancer). Not a great couple months. I really didn't care what I ate and the end result is I gained about 15 pounds (so up to 218 total). That's the end of the bad stuff, on to the good things. On December 1st, I asked the lady-friend to marry me! Ring pictured below. She said yes! I have gotten into a routine that lets me workout and still do everything I need to in the evenings (i.e. I exercise in the morning before work now). I'm back to eating healthy and I'm down to 209lbs, almost back to relationship weight! I'm doing Stronglifts 5x5 and some elliptical stuff in between. What I've realized from this is that I have a pretty good idea of what to do and how to go about doing it. The real thing I struggle with is how to adjust to changes in my routine, as do many other people. So going forward I need to anticipate what I can and plan ahead for the things I know will happen. That's the plan. Happy beard again! Now to the last things: I missed my fellow assassins! I missed this place! It was great to have a group of people I could share my struggles and triumphs with, especially since many of you were/are going through similar experiences. Like I said before, I'm a wee bit late to the party for the challenge, but I will eventually post some goals and share my progress for the duration! The Beard is back. And so is Shark Beard
  10. I signed up in July..then kinda disappeared… But I am back!! So I am basically starting new, since I was so new when I dropped off…. So I am back and going to start over and start my quests again and stay with it!!
  11. Help! I've only been active on NF for a week or two. I started working out again in early June and been successful so far. But now I have pulled a muscle in my back. Oddly, and hopefully fortunately, it isn't my lower back that I hurt, but up by my rib cage. I tried to 'walk it off' and do more stretching but it got worse. I ended up going to a doctor today. I insist on not letting this hold me back so I am going to continue to walk and focus on my eating until I can give it my all again. I'd like to continue some of my strength training. I've been doing the Angry Birds workout so it's not like I'm doing any heavy lifting. Now to my question for other rebels - is there some kind of wrapping or tape that I can use to help support my upper back? It seems that so many tiny movements in just moving my body aggravate it and I need to give it a break so it can heal quickly. There must be something I can do besides take the flexoral my MD gave me and 'take it easy'. Any advice?
  12. I would love some advice. I have two injuries that are making my life (and workouts) a misery. 1. A year ago during a marathon I ended the race with terrible knee pain (but I PR'ed, so worth it?). I took a month off of running and a month later when I tried to do a fun-run relay race, I could barely go further than a mile or two without being in incredible pain. I took more time off then some more then some more and so on (hooray for living overseas where you can't find a reliable doctor to help you out, right?) trying to get my knee to heal itself. This was my 3rd marathon and while I had taken several more walk breaks in the others, they hadn't presented any hint of a problem. A couple of months ago I started rolling out my IT band every other day and my mileage started building back up. One time I got to 7 miles feeling pretty good, but I think my form is off now cuz the other knee started to hurt. Subconsciously babying the bad knee, maybe. Over the holidays I went to for PT when I was back in the US. They said my form has been off since middle school and so my muscles and neurons weren't firing the way they should. They spent some time breaking up the fascia in my calves and feet and 15 minutes later I was nailing the strength tests I bombed before where I had to resist them pushing on my leg in various directions (basically a functional movement approach). It was incredible. I should be going back for PT regularly to fix my form and get more manipulation treatment, but I can't since I live in Central freaking Asia. So now I'm back overseas, not running until I go home for more treatment in July, trying to just walk some every day. BUT the problem seems to be getting worse: today I walked a mile and my hip (same side) started to get the same ache in it. I used to do yoga every week, but now I can't do several positions because it hurts so badly to sit cross-legged or do any similar position. 2. Last May I was doing a strength-training program (since I couldn't run) and while I wasn't new to weights, it was my first time doing much with kettle bells or deadlifts or anything like that. Aaaaand I pulled a muscle in my back. So, again, out for a month trying not to lift weights, just doing circuits/cardio/etc. And it seemed to improve, so I started working out more. Aaaaand pulled it again. Rest longer, get back into weights, aaaaand pull it again. It was so bad I couldn't bend down to put on my socks/shoes/underwear/pants, sneezing caused spasms, it was awful. Aaaaand I have no idea how, but I did it again over the holidays (honestly--no clue--I wasn't working out AT ALL). So a few weeks later it's still a dull ache in my lower back and there are certain yoga positions and workout moves that hurt too much to do. ARRRRGGGGHHHHH so basically my right leg and lower back are making it VERY difficult to do any kind of standard work out routine (even yoga isn't going well) and I would love some advice: Are there workouts that take it easy on (ideally both of) these areas? I love strength training, but do I need to give up the idea of doing it? I need to strengthen my core to support my back, I know, but how can I do that without irritating my lower back? I do not want to be stuck with just sit ups. Any good resources out there for how to deal with these injuries?? Or any recommendations from others who have been so afflicted?I figure I will start swimming and cycling more to get away from walking/running, but I'm pretty new to both and don't really know what a good "routine" or plan is.Is there anything I can do in my daily routine to help out in little ways? I guess I should try to stand more than sit at work, maybe? ANY GUIDANCE WOULD BE SO, SO WELCOME. I've never been sidelined for an injury before, especially ones that don't seem to be going away...
  13. I'm back, sort of. I miss the challenge. I've been watching via WildRoss...but, I have not been able to do much of anything, because of more surgeries, moving, and blah blah blah(cue Charlie Brown's teacher voice here) It's time. The time is NOW. I have lost 25 pounds since Jan 1, and I only have about 100 to go. I have lost much muscle strength, but that can be regained! The time that I have wasted eating wrong and not exercising, to the degree that I could have at whatever time and place I was at, cannot be regained. But I can say right now, right here, NO MORE! I will not be 100% paleo to the detriment of friends and family...and our times together, but I will be 100% paleo to the best of my ability, and I will make mindful choices for leaving this protocol that has brought so much health. I have been given some limitations for my exercise...main caution? listen to your body....if it hurts, stop. recoup. start again. I made some friends here a long time ago, and I dropped off the face of the earth. Well, not really, I had more surgery. I was embarrassed that I couldn't do any challenges. And, I felt like a loser. That stops NOW! I don't know where I can get to, I don't know what long term goals to set, but I do know that I have to do MORE today than yesterday...and that has been my goal. If I have to take a day of rest so that I can go further tomorrow than yesterday - THAT IS TAKING CARE OF ME TO GET STRONGER! A day of rest, or a week of rest after long stressful events, is going to be important...and, I was afraid to put that on here. I am here again, in order to be inspired by my husband, and our daughter...and anyone else that chooses to be part of the rebuilding of Lady WildRoss. I'm glad to be back...
  14. I'm a student invested in school and i'm also a bartender AND belly-dancer! I want to lose a bodyfat and toned my stomach, back and legs. Yoga & Meditation daily - 25 minutes every other day at least, as well as studying meditation before bed 1 point every time for 38 days= 16-17 A+, 12-15 B, 10-12 C, <10 F​​​ Squats- I want to do this DAILY- even though I don't go to the gym every day. 1 point every time a set is accomplished= 38, A+, 30-38 B, 25-30 C, 20-25 D, 20< F Running- I might change this one up, as I find running on the treadmill hard on my ankles. The only other cardio activity besides boxing once a week is Zumba and it never really works me out enough- advice would be appreciated on how to get my heart pumping! 1 point every mile = 5 miles a week= 27 miles total. 26-27 A+, 23-25 B, 19-23 C, 16-19 D, <16 F Confidence- every day I want to look in the mirror and tell myself one thing I like about myself today, physical or not, and write it down 2 points for 28 days total= 70-76 A, 65-70 B, 55-65 C, 50-55 D, <50 F Sugar Intake- I EAT TOOOOO Much sugar. I'm going to try and record my eating habit and get my sugar to 25 grams a day. 1 point every day for 25 grams or lower. This scale will be more lenient as sometimes I literally dont have time to record everything I eat. 20-38 A, 15-20 B, 13-15 C, 10-13 D, <10 F Okay, I might add more later...this is going to be a hard challenge because I'll try and make excuses like ~ I dont have time ~ I need support and I love to give support. Pictures will be added later- peace!
  15. So I started an hourly pushup club with my team at my office where we each do a set on the hours. Even if you can only do one, the important thing is to get up out of your desk, do what you can, then go back to work with a (hopefully) clearer mind. I was hoping to find an exercise that we can do to work our backs on off days. The only caveat is that being in an open office, we can't simply hang a pull up bar (and most of us wouldn't be able to do a pull up anyway). I was hoping to find something similar to pushups, that requires no equipment and can be done solo. Thoughts?
  16. I filmed myself doing some back squats so I could check my form. Overall, I think it's pretty good except that I round a bit in my back as I drop below parallel in the squat. Also I could make less of a 'pain face' in the later sets. Any feedback is welcome <iframe width="560" height="315" src="//www.youtube.com/embed/Z_qzfEKELIA" frameborder="0" allowfullscreen></iframe>
  17. So as many of you know, I've been trying to get to my first pull-up. It's been a long and arduous journey. Despite working on them pretty hard, I feel like I'm not much closer than I was before I started hammering them. I'm no expert, but I'm wondering if it's because my back is weak/I'm not activating it properly. I do notice that during my pull-up attempts (and my assisted ones), my arms get smoked but my back doesn't that bad. Then, when I was doing lat pulldowns the other day, it was the same thing. I sat straight, with a slight angle backwards, and really tried to contract like I was squeezing a pencil between my scapulae. But I still felt it in the arms more than anything else. Should I be doing seated rows (or other kinds of rows)? Or are there other cues I can use to make sure I'm recruiting my back?
  18. Hello all, I started doing BJJ and the first thing I noticed, especially on the no-gi day where we started from standing, was how much my neck is getting pulled on and how much my back is working. I've been doing yoga and pull-ups for a while, as I have a rounded back that I'm trying to correct. But, I have hurt my neck once before pretty badly in the past. A real bad strain. I was wondering if any grapplers out there had tips for strengthening and protecting the neck and back? I know bridging is popular among grapplers, but I've read a lot of negative things about it, such as it over-develops the back neck muscles at the expensive of the front ones and leads to bad posture and injuries down the line. A secondary question is: I was considering beginning Starting Strength 2-3x a week to build a more structurally sound frame in hopes of injury prevention while doing BJJ. I've been doing bodyweight and KB work-outs for about a year now, but I feel like I could probably build a stronger back and neck if I started deadlifts, heavy squats, and doing some supplemental grip/neck stuff like farmer's carries. It seems like in the wrestling world, 3x5/5x5 weightlifting programs are mandatory, but in BJJ from what I've read, there's mixed feelings about heavy lifting. Obviously I've spent a lot of time thinking about this, but I'm interesting in hearing from more experience grapplers.
  19. As a kickboxer through high school, I'm used to injuries getting shaken off. Strapped and pushed through at worst. So I'm at a loss as to what I'm meant to do when I can't shake a pain. I've been having tendonitis/plantar fascitis in my left foot and chronic lower back pain for about 6 months now and rest is not making it any better. The foot just threw in the towel one day while I was walking around - hadn't been jogging or anything, had just moved interstate and was on a hiatus from working out. I pulled something in my back lifting one day - jumped in too deep too quick - and it has been recurring more frequently until it became a daily nuisance. After having to quit my waitressing job (I could barely hobble home after a double shift) I need to get back into a functioning state to start my course, which is 90% physical. I'm at a complete loss. Help me Nerd Fitness! Any similar stories? Is this something I should work through and will go away with more strengthening exercises? The doctor just sent me trotting off for x-rays, but I think the pain would be far worse if it was bone related. Right now both conditions seem to compound when under pressure.
  20. Hey guys, I just joined and thought I could get a few pointers on where to go from here for my strength training. I've been working up to it for a month or so now. It's mostly bodyweight, with weights thrown in for intensity where needed. It's definintely challenging me at the moment, but there are certain areas I'm finding I'd like to target more. So here's my routine as it stands: Press-ups x20 Split Leg squats with 2x4kg weight x10 Incline Dumbell press x10 (I'm thinking of swapping this out for tricep dips, just dont have a good area to perform these in) Weighted lunges with 2x4kg weight x10 (I have experimented with jumping weighted lunges every second circuit, and these are KILLER, but form is difficult and legs and ass are sore for days afterwards) Lateral dumbell raise 2x4kg x10 I complete that circuit 4 times and follow with 10mins on a rower. And mostly I feel like puking, haha. I feel like I should add something in there to strengthen my back, as I don't really fit much into my core routine to target my back either. And also I'd like to target my triceps and shoulders a little more, I know the lateral raises will do that to some degree, but it really feels like I'm working too much on my chest and biceps and leaving triceps out in the cold. What do you guys think? I feel like I'm strengthening but I want to round off the circuit a little more, any advice or pointers would be great, thanks in advance.
  21. Hey Guys, I'm not exactly new, more accurately I'm returning. I took a little hiatus but I'm back and ready to get into Ranger training. I have a few obstacles to overcome so I'm here looking to any advice/sage wisdom anyone can offer. A quick rundown: I'm 6' 2'' 166 lbs 21 years old I blew out my knee years ago and it never seems to have healed right. I have back problems from a combination of genetics, poor care and the knee. And all in all I'm ready to forget that and get too work. What I need help with is finding ways I can work my knees and back without over working them. I used to be into Parkour but after an evening running my knees were the size of cantaloupes and would hurt for days so I had to stop. I played Basketball for 8 years so I am not completely new to working out but it's been years and since starting college I've let things fall apart. I really appreciate anything you guys can offer. -Lambda42
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