Much better, Dot3. That seems like a core workout that would kick some ass, especially with keeping the feet up.

Good info on ab rollouts.

I also had issues with my pants getting super tight when I started lifting with legs. Now I don't lift with legs anymore, but only run with them.

In college I was competitive in short track speed skating. Training for short track events of 300-2000 meters is about the most intense workout you can put your legs through; you're basically doing 50m shuttle runs on skates, with the most common distances being 500 or 1000m. It's probably roughly equivalent to a sprinter running stairs while towing a windbrake. (Parachute thingy that nike/gatorade/addidas/insert sportsmarketingcompanyhere, shows in commercials?). I was once allowed to lead a leg workout for our ROTC. Afterwards, everyone else was walking funny for a solid week, and I was never allowed to lead leg day again...LOL. In college, my pants fit very well. After college, I started doing squats/presses to keep up the strength, and after about a month and a half I felt like a fat girl trying to put on her skinny jeans. The super high weight, low reps definitely made me bigger much faster than thousands of reps weekly on accelerating body weight ever had.

On ab workouts, I've found that the best way for me is to lay on an incline bench with a 45lb plate held over my head. Holding that weight over my chest doesn't do crap for me. As I built strength and endurance, I was able to move up from a 25lb to a 35lb to now a 45lb plate. When you first switch plates, you hold the new one almost over your face, but by the time you're kicking the plate's a$s you're doing full sets with the plate held to the top of your head like a hat. You have to maintain form though, never "jerk" your head up to try and pull your torso up like most morons do with crunches, always use your abs to lift your entire upper body as a single unit. Finally, pansies will use this method for crunches. Real men do the full crunch, then continue up through the full motion of a sit up with their hip flexor muscles before returning to the starting position with a deliberate and controlled descent. Don't maneuver the plate to assist your body either, it must be held solidly in place as a unit with the rest of your upper body.

This is the type of exercise that someone will see you doing after you've done it for a few months and made it to the 45lb plate and they will be thoroughly impressed, but they won't let you know they are impresed. Secretly, they will try to do this on their own with a 45lb plate, because if your skinny a$s can do it, they can obviously do it no problem. And they will make it to about their second or third rep on their first set before they reach complete muscle failure. Most self-proclaimed bodybuilders don't know what a hip flexor is, let alone having ever worked that muscle. It will build quickly if you're working on it with good solid weight, but the next time that "bodybuilder" sees you at the gym, he's going to think to himself "I don't want nothin' to do with that skinny b@stard, his workout fu&k@d me up."

:idea:OH! I got it! :idea:

Bodybuilding is like clubroadster.

I'm going to workout at lunch in 45. Quick someone hit me with a fast lunch workout. I have full access to a gym.

I got you

You do know that they make rubber bands stiff enough to rip your torso in half right? Thats the thing with the rubberband, If its too easy, if you're doing more than 20 reps you can just pull the rubber band more so its more tension. Quite easy to understand. When you're getting tired you can loosen the rubber band few grips and do a few more to burn out. It can work on quite a bit of stuff. When you're going forward and backwards you'll burn from down low almost up to your chest. If you want to do obliques you turn sideways.. again not rocket science.
You see it all depends on range of motion.. you cant do little pussy sit ups where you only lift your neck and hope to get a full abs burn. If you want to do that just go home and watch tv..

True but how many people are going to get a rubber band that strong to do sit-ups? I wouldn't want to do those, but that's just me.

Take a regular rubber band that you use for excercises.. Just tighten it more. You can always double it too. I dont get what the confusion is here.

So I did this tonight

https://www.miataturbo.net/attachmen...ine=1369879197

1-mile @ 5'11" 213lbs

I managed a constant speed. Nearly died. Actually fell down when finished. Never want to do again.

brb, posting to facebook so it counts.

Nice! I was curious after I read your post so I went and ran a mile tonight. I think I have a few seconds to gain -- this was after I came home, drank a martini, ate some nice chicken and cauliflower casserole with a glass of red wine, and then sipped a small glass of Pyrat rum. Probably not the ideal pre-run meal.

[1 mile in 7:09]

Thanks a lot man. This was, seriously, everything I had. I was practically sprinting (damn stubby legs). I'm not going to attempt this again for a while.

I love how can casually go out and run as fast as me on a whim after drinking :vash: I may try this again when I'm down to 200lbs.

Now that is cool. I am so far behind the times with shit like this. My friend's iphone has an app thingy that tells you when you've been a mile and gives you updates and averages for speed, distance, etc... It's nice but, he's really, really slow so I have to look back and yell to see when a mile is coming up :giggle:



My elbow is feeling better. I started lifting on it again yesterday. Had no pain on flat bench but I stopped at 185lbs to make sure I didn't agitate it. Dumbbell presses were fine up to 80lbs. Seems to be more of a tightness than anything. I'm still gonna baby it for a few more weeks and keep stretching and wearing my brace.

My biggest issue right now is loose skin around my lower stomach and lower chest. It's not any where near close to needing surgery but, it's still a pain to see. I've read that using lotion designed for men helps a lot and of course lifting weights. It will naturally get better over time, but I'm starting to see the outline of my abs and I wanna see them for the first time ever :vash:

I can believe it. I didn't collapse afterward, but I was cruising* pretty good, and since my 1 mile route overshot my own house by a bit, I walked the rest of the way -- and my heartrate was still cranking by the time I got home.

I felt alright while I was running, but once I got home I didn't feel so hot. Going to drink some coconut water.

I honestly don't run frequently enough, fast enough, or long enough to justify purchasing a GPS watch, but it makes me happy and in a weird way, tracking even my mediocre "statistics" motivates me.

Also, I got a $130 Garmin for $60 on CL because a guy bought his wife the pink version and she didn't like the color. :giggle:

Anyone else using compression socks? I was skeptical, but decided that for $30 it was worth a shot. I've been wearing them for a few hours after a run -- typically I'll put them on after I shower, and then wear them the rest of the evening and to bed. I usually end up yanking them off halfway through the night, but I'm still waking up with way less soreness in my lower legs then I was previously. If it's a placebo, I don't care. I'm not limping around for a day and a half after a hard run.

Good job, Josh and Mark. I can't say I've ever done a one-mile-only pace, so I'll have to give it a shot. I rarely run and when I do, it's generally for 2.5 - 3.0 miles but now I'm curious.


So, I hadn't lifted "heavy" in several weeks and decided to go for a new PR on the deadlift yesterday. 200 lbs x 5 (~1.25x BW). Not super impressive, but I was happy with it considering I'd never done a deadlift before last summer. I probably could have gone higher, but I was flying solo. I have some major back issues and would prefer to have someone there watching my form before I try to go "poop your pants" heavy.

Ever check out that zombies run app?

Not running related but I just hit the 20lb mark! I still have yet to hit the gym because three 10 week graduate courses while working is a lot more intense then I anticipated. Luckily the eating habits are working. I did hit a plateau for about 2 weeks there but it started coming off again.

INteresting article on low carb high fat diet (nutritional ketosis)
10 Unexpected Benefits Of Nutritional Ketosis Besides Weight Loss

Can attest to nearly all of those ^

Acne gone. Never tired. Fall asleep almost instantly.

Strength gains in the gym have been awesome.

I'm worried I'm becoming a bro. Just ordered a shaker bottle from Amazon.

Shaker bottle? Why you no magic bullet?