Adarq.org

But if you can do 20 reps with it, it's not your 10RM, by definition.  ??? ??? ???

Every muscle is important to the total physique. I like what Pavel said in the Naked Warrior, "Everything in your body is interrelated and isolation is a myth."

Though I think isolation workouts are great for building muscles like the calves, I still think great strength comes from compound lifts and exercises.

^^^True.

heavy 20 rep ... squats

Cannot...compute...

Looks pretty good! Couple things:

• You're not parallel on any of them, which doesn't matter that much in the end unless you're trying to do ATG or whatever. On the 275's, it's more like a half squat. Just pointing it out.
• You do a weird little sit-back thingy before you go down, small, kinda just looks like a hitch. Like zgin's Charles Barkley squats but 1000 times less noticeable. Try to focus on sitting down and back smoothly rather than doing a little prep move, then squatting.
• Otherwise, back looks okay, shoulders look okay. Knees look okay, no wobbling although they're coming out a little far.

If any of that didn't make sense let me know and I'll try again.

My weight this morning actually dropped to 134 lbs. I'm going to guess it's because I haven't done any real exercise in the past few months and the weight dropped was water and fat. I'm not too worried about it though since weight does fluctuate.

Yup, probably water. Keep on keepin' on, with a surplus that high and the beautiful natural anabolic state that is the teenage years, you'll gain weight like gangbusters. Wish I'd taken better advantage of my teenage years, I could be huge like Tam.

(It might also have to do with throwing up after my HIIT session yesterday)

At least you know you're doing the HIIT right!    Most people shuffle back and forth, barely taxing themselves, and then complain how hard they worked when all they did was dick around and waste time. I'm still not a huge fan in most cases but if you're gonna do it at all, it should hurt like crazy. We used to do interval sprints for ultimate in college and at least half the team would puke or at least dry heave at the end.

I agree, the post is worth it despite the load time. I'm wondering though, why LBSS seems so vehemently against just about anything outside of bodyrecomposition.com

I'm not vehemently against anything outside br.com. That would also be retarded. However, the quality of information on there is so much higher than anywhere else I've found that until I find someplace better -- and trust me, I look -- I rely on Lyle for the most part.

Largely because, unlike most other nutrition sites I've seen, HE DOESN'T FUCKING LIE ALL THE TIME* and HE ISN'T A FUCKING MORON.** Also, Lyle's support forum is moderated only for civility, unlike TMag's or practically anyone else's message board. You can troll him to your heart's content, ask the dumbest questions possible, and he will not censor or ban you. Because he's not selling bullshit and he actually knows what he's talking about.

*See: Practically everyone who writes for TMag
**See: Practically everyone who advocates for the Paleo diet/lifestyle, including the two-years-ago version of myself.

1. Fair enough. Berardi is known, however, for misinterpreting research to the effect of prescribing WAY too much protein and WAY too many calories. For more information, signature.

2. The only reason I asked those questions is because you've gotta pick your battles. You can do everything at once (HIIT plus mass gaining plus quality sprint work plus...) but it might be better to focus on one thing at a time. If you're doing serious weight training, HIIT might be too much to ask of your body and have it still make gains. Plus there are other, much easier ways to get excellent cardio work. Like tempo runs. You can and should still do a little of everything, but maybe think about cutting back on everything but what you need to do now, which sounds like hypertrophy.

4. That's good.

Just my one cent.

LOL, thanks zgin.

Meant to post this yesterday so I can reference it later.

Report on first full session of PT: Got there, they threw a heat pack around my ankle and let it sit for about ten minutes. Then the PT did some massage and manipulation of the foot and knee. Then she took me through some assisted stretches for each leg. She's a student (main guy was working with other patients but had an eye on, like last time) so I'm not sure she was doing the stretches exactly right. Then she had me do band-resisted exercises for dorsiflexion, plantar flexion, inversion and eversion. Then sitting up and picking up little stones with my toes and putting them in a bucket. Then moving a rolled towel across the floor by grabbing with my toes and moving them in without shifting my heel -- not sure I was doing this right and, again, not sure she knew enough to correct me. But that's okay.

Then bosu squats while shaking a Body Blade, set of 20. Then throwing a heavy ball against the angled trampoline while standing on each foot, 20 normal then 20 taking the ball back over my shoulder before throwing it. Then band around the upper part of the knees, spreading knees out while keeping feet together. Sets of 20 with a 5 second hold, first on my back and then on each side. These sucked, particularly lying on my left side, i.e. using my right glute. Then sideways band walks, 2 sets of down-and-back. Then prone hamstring curls, which I've been doing on my own.

Then 15 minutes of electrostim with my foot wrapped in an ice pack.

Then done.