Broba Fett crawls out of the Sarlacc.

[Broba Fett]

The advice @El Exorcisto gave me way back when that i should have just gone back and looked up before attending multiple PT sessions when I hurt my back several months later:

 

Quote

It sounds like you have "I spent too many of my younger days on my ass" syndrome, or a tight iliopsoas. The psoas inserts into the lumbar spine and the femur while the iliacus insert in the pelvis and joins with the psoas. It hurts more when you stand up because the sitting position puts the psoas in a more contracted position so it remains tight as you stretch it when you stand. When it is tight it yanks on your lumbar and compresses it, causing the pain you're describing and I lived with for a decade or so off and on. Here's the release for the iliopsoas, and should have you feeling like a million bucks once you clean up the puke and tears:

 

Lay on your back either on your couch or bed with one leg hanging off

Bring the foot of the hanging leg back towards your head until you get a good stretch on your quads, similiar to the setup for benching just with one foot

With two or three fingers press into your belly in line with your belly button just medial of your iliac crest

Work your fingers in a head to toe motion, working with the grain on the muscle

When one region relaxes move down along your crest until you are just above your junk

Follow this up with the warrior stretch held for 30 seconds each side

 

The release will hurt a lot. If it doesn't hurt, you're not doing it right. Do it daily for a few days and try to do it before squatting or deadlifting. Ever since getting to work on mine my lower back pain is almost gone except the day after heavy deadlifting but it's as simple as releasing it again and it's gone. It's never as bad as I used to get it for no apparent reason.

 

Did wonders for me both last night and this morning.

 

Edit:  Just realized this is completely out of context here since I talked about it in my battle log.  Still good advice though.

[Jord]

This seems like a decent chart: http://eartheasy.com/raised-beds-soil-depth-requirements.html#b

 

I guess what I'm trying to say is, if a regular tomato needs 24-36" of root depth, you probably want to look for dwarf varieties like this: (random link I grabbed) http://awaytogarden.com/growing-tomatoes-in-pots-tasty-dwarf-varieties/ 

[Stronkey Kong]

For potted plants I'd strongly consider using grow bags (or any type of burlap, cloth, or reusable grocery bag, etc.). I've read some about "air pruning". What happens in a lot of pots is that when the roots hit the side walls, they react as if they hit a stone in the soil and try to grow around it. What ends up happening is that the roots starting growing in circles around the container. The plant then spends tons of energy on root growth, with very little return on the investment, and leaf and fruit development suffer.

 

On the other hand, if they hit air, they stop growing, and the roots tend to branch more and make better use of the soil they are in, and the plant can focus its resources on leaves and fruit.

 

So basically, you don't have to think about how deep the roots need to get, they can figure it out with the right stimulus.

[Wilder]

On 3/31/2016 at 10:49 AM, Broba Fett said:

The advice @El Exorcisto gave me way back when that i should have just gone back and looked up before attending multiple PT sessions when I hurt my back several months later:

 

Did wonders for me both last night and this morning.

 

Edit:  Just realized this is completely out of context here since I talked about it in my battle log.  Still good advice though.

 

Like this (but on a bed)?  I'm having trouble picturing the setup.

[Broba Fett]

 

Like this (but on a bed)?  I'm having trouble picturing the setup.

Nope. You lay on your bed with one half laid out on the bed straight and the other half almost hanging off with that leg tucked under you like you're getting ready to bench.

Then dig your knuckles/fingers into the top of your pelvic area on that side and move your way down. When you hit the right area you'll know it, assuming it's the same issue. He isn't kidding when he says it's nearly nauseating. Totally worth it though.

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[Broba Fett]

The challenge has begun.

Today is my day off so I drove up and spent it at the farm with my cousin. We fixed a fence and then didn't have anything we HAD to do so we fired up the forge and made some knives. Spent about 3 hours pounding away with a 4lb hammer and squeezing some tongs.

Just before I left I mentioned that I was looking into trying strongman soon and what kind of weights would likely be in novice events. When I explained farmers carries, cousin suggested I carry a couple tractor weights around. So I did. Grabbed a 162lb weight in each hand and managed to get them about 40'. 😆

Came home and tried to do back day before dinner but that wasn't happening. Grip was shot on both sides. Didn't want to already miss a workout on the first day of the challenge though so I supersetted some curls and triceps extensions to get my workout in.

Food was good. 3 squares and a protein shake. Excellent start to the challenge.

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[Broba Fett]

Oh! Girlfriend was sick yesterday so while she was napping I took the opportunity to finally brew my first batch of beer!

Ive had the extract and gear for awhile, just been waiting for the right day to get it done. Bottling in a couple weeks and we'll know how it turned out a couple more after that.

Not challenge related but something I'm super proud of so thought I'd share.

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[VTSPE772]

And hand forged knives to boot? I knew I made the right decision in following the greatness here!

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[Broba Fett]

And hand forged knives to boot? I knew I made the right decision in following the greatness here!

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Twas my first one ever so it will be seeing a lot of grinding and polishing but hopefully with the next few things will go a bit smoother.

Gotta build an anvil stand in the next few weeks and then the whole setup comes home with me and I get all the practice I can fit in.

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[Jord]

12 hours ago, Broba Fett said:

 

[Jord]

12 hours ago, Broba Fett said:

AHHHHHHHHHHHHHH I have broken the internet and can't get rid of this box. - Julia

[Jord]

[Wilder]

17 hours ago, Broba Fett said:

Nope. You lay on your bed with one half laid out on the bed straight and the other half almost hanging off with that leg tucked under you like you're getting ready to bench.

Then dig your knuckles/fingers into the top of your pelvic area on that side and move your way down. When you hit the right area you'll know it, assuming it's the same issue. He isn't kidding when he says it's nearly nauseating. Totally worth it though.

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I think I know what you mean.  I'll be trying this tonight.  Thanks!

 

14 hours ago, Broba Fett said:

Twas my first one ever so it will be seeing a lot of grinding and polishing but hopefully with the next few things will go a bit smoother.

 

Photos when you're done?  Would be cool to see them!

[Broba Fett]

14 minutes ago, Wilder said:

Photos when you're done?  Would be cool to see them!

 

I'll have to review the T&Cs of the forum to make sure I won't get banned for posting pictures of a "weapon" but as long as I won't, sure!

[quilaho]

On 3/29/2016 at 2:10 PM, Broba Fett said:

... I'm going to go check out this strongman gym in my town.  ...

I wish I had access to a gym like that! That's pretty cool.

[Jarric]

Blacksmithing along with everything else. Truly awesome!

[Broba Fett]

5 hours ago, quilaho said:

I wish I had access to a gym like that! That's pretty cool.

Yeah I'm pretty excited to check it out!

 

43 minutes ago, Jarric said:

Blacksmithing along with everything else. Truly awesome!

It's been pretty fun.  A lot harder than what you see on TV and movies.

[Emerald_Dragonfly]

Following. 

2nd the request for pics.

[Jord]

Just checking to see if your thread still hates me. All I was trying to say yesterday is that 150+ lb farm carries count as exercise and then the whole reply thing went to shit. 

[Broba Fett]

17 hours ago, Emerald_Dragonfly said:

Following. 

2nd the request for pics.

Gonna clean it up with the grinder and get it polished over the next couple weeks and then I'll post before and afters. 

 

5 hours ago, fitjulia said:

Just checking to see if your thread still hates me. All I was trying to say yesterday is that 150+ lb farm carries count as exercise and then the whole reply thing went to shit. 

I was supremely confused when I got my alerts and checked your responses.  Figured it out eventually though.    And I agree, 162lbs in each hand for more than just a few steps is  a hell of a workout.

 

Girlfriend and I are going to try to get back day in today.  Hopefully the grip strength has returned by now. 

 

I've done mostly good on the eating.  Yesterday I had a handful of buffalo flavored pretzel bits a friend was passing around and a small glass of chocolate milk due to a horrible sweet tooth craving.  Rather than get super down about both and throw away my progress, I reminded myself of my goals and moved on.

 

I shall update either tonight after workout or tomorrow with how it went.

[Granny Nogg]

Good attitude!

....*sent from my tiny particle accelerator*....

[Broba Fett]

Food was good yesterday.  Moved up to 295x3x5 on my deadlifts on my back workout (details in the battle log), which leaves me at a bit of a loss since that's all the weight I own.

 

I think I'll be introducing shovel deadlifts before standard deads or just going to failure on my third set until I get another pair of 45s.  I'll also be scouring craigslists religiously for some cheap weight.

 

Weight is up week over week but I figure it's not going to move down steadily until I start censoring what i eat on top of when and how much I eat, so I'm not too upset.  Was spitballing different plans for that with the girlfriend and toying with the idea of slowly transitioning into keto.  I'm a horrible flu-y rage monster the first couple weeks but I've never had another eating plan drop weight faster.  Suggestions are welcome.

[WorldSparrow]

7 hours ago, Broba Fett said:

I'll also be scouring craigslists religiously for some cheap weight

It never ceases to amaze me how much slag metal costs! But I got most of mine on craigslist so I wish you the best of luck.

 

Oh, and I would like to pre-order a custom Nerd Fitness Knife once you get good at your blacksmith skills.  

 

Keep up the good work Mando'a. 

[Granny Nogg]

Maybe before going Full Metal Keto, set a carb goal and track your macros. That will help ease you into the program again without shocking your insulin levels.

....*sent from my tiny particle accelerator*....

[Broba Fett]

12 minutes ago, Granny Nogg said:

Maybe before going Full Metal Keto, set a carb goal and track your macros. That will help ease you into the program again without shocking your insulin levels.

....*sent from my tiny particle accelerator*....

Excellent idea.  That's likely how we'll do it.  Set a goal of 75-100g per day and go from there.

 

Really need to figure out m TDEE nowadays.  Not sure what it is currently. 

 

*runs off to do maths*