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Topics - aiir

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1
Hey guys, hoping you can help me out here. I was playing a game of pickup touch football yesterday, and a dude landed on my foot after we both jumped to make a play for the ball. My right foot completely rolled to the side, and long story short, I'm on crutches and a boot as of now.



The guy landed from a jump on the inside of my right foot, resulting in an inversion sprain. I (fortunately) didn't hear any popping sounds and didn't have any functionality issues with my toes. The pain itself was probably the worst that I've ever experienced in my life, and different from routine injuries because it plateaued for an hour instead of gradually decreasing - had to be helped off, couldn't put any weight on it at all. Ibuprofen was/is a godsend lol.

The swelling is greatest in that calconeofibular ligament area, with medium swelling under the medial ligament, and light swelling at the anterior tibiofibular ligament. There was also a sensation of swelling and slight pain along the lower fibula area (muscular pain, not bone). The doctor (a regular M.D., not a orthopedic specialist), diagnosed it as a grade 2 or 3 high ankle sprain. She took x-rays to check for any sign of fractures, and the results came back negative. She said I'll be in a boot for a week, and it'll take about 4 weeks for full recovery.

My main question is: Isn't this a low ankle sprain? High ankle sprains are supposed to be caused by eversion/twisting forces, usually when the knee is subject to an inward force...right? I'd be much happier if it is a low ankle sprain, especially from what I've read in terms of the long-term effects of high ankle sprains...which brings me to my second question. Is this going to turn into a nagging thing like Stephen Curry had a few years ago? If there's any way to prevent re-injury, I'd appreciate the suggestions lol.

Thanks brittlebros

2
Hypothetical scenario: an athlete is training to increase overall strength and explosiveness. He lifts with Upper/Lower splits and on his upper body day he finishes off with a tricep isolation exercise for two sets followed by a bicep isolation exercise for two sets. For example, Tricep Pulldowns (2x12) and Hammer Curls (2x12).

My question is why it isn't beneficial to take advantage of the fact that these are antagonist muscles and superset the lifts - basically do pulldowns, curls, rest (2x) instead of the usual pulldowns, rest (2x) and then the curls, rest (2x). Won't curls allow the tricep to most relax and rehabilitate almost like a rest phase would and same the other way around? Overall time is also saved.

I know that for main compound lifts like Bench Press and Lat Pulls there's probably too much of a drain on the CNS to effectively superset but I never understood why more people don't superset their assistance work, especially isolation exercises.

3
Strength, Power, Reactivity, & Speed Discussion / Help Me Restart
« on: April 24, 2014, 09:35:13 am »
Backstory
I've given up - it's been a few years since I would be able to say I have trained seriously at all. Instead, these past 12-18 months have been full of sparse, inconsistent motivation, routine changes, neglect of leg days, neglect of cardio and abs, irregular gym habits (i.e. missing weeks of routine), a lack of a sleep schedule, and a horrendous nutrition (as bad as you can get for a vegetarian). Luckily, I'm blessed (at times cursed) with an insane metabolism and ectomorph body. I am 18 years old, 5'8", 151lb, and I'd say roughly 12-14% body fat. One year ago I would peg my body fat at 7-9%, but with all the random eating, sleepless nights, and lazy days I've experienced through my first year of college, I gained my own version of the Freshmen 15 (only gained like 4lb but lost strength and gained fat). Although I still have a faint six pack and a overall "thin" look, it's was disgusting to see a sliver of belly fat hanging over my towel after showering yesterday. I have had extremely erratic behavior in terms of training (stop working out for weeks and then get motivated again, take up boxing during a spurt of motivation, etc), and I want to once and for all put all that shit in the past.

The Problem
And that's why I'm writing this - I want to  have someone prescribe me a workout routine and help me out with my diet so I can achieve my goals. I was doing so well, PR'ing left and right when Lance and Adarq were active around here steering me the right way but ever since I've been unable to maintain the discipline I had. I don't need anyone to spoon feed me this time around, but just to help me start off on a new foot.

Goals
My goals are to put on 10-15lb of muscle and also drop my body fat percentage to 6-8%. I don't have a practical method of measuring the body fat percentage, so I'll just have to play it by eye and look for the "ripped" look and shit. I guess what seperates me from most stereotypical college students is that I want to gain functional muscle, for a lack of a better term. I don't want to be doing 3 different bicep iso exercises in one day, etc. I mostly just want to enter a room of people and know that I am the best pound for pound lifter inside, and could drop any male in a fight or athletic event.



TL;DR - The Questions
How can I gain 10-15lb and drop my bodyfat heavily with my lacto-vegetarian diet and current body stats? What are reasonable goals for the next 2-3 months? What type of workout routine would I use? How would the splits work, how many days a week? How do I incorporate abs into the picture? What should I do for cardio, and at what intensity/frequency (I have truly never done standard cardio, all my cardio usually comes from pickup basketball and previously, football practice)? How should I work around my diet restriction? I know that I have to get about 180 of protein a day, but since the bulk of that will come from protein shakes (whey/milk), how do I prevent from gaining fat? What vegetarian foods will give me a good ratio of carbs/fat - most have insane amounts of carbs? Should I even be concerned about my caloric and carb intake when my main goal is to gain lean muscle? Should I micromanage my macros? I am constantly hungry throughout the day, what is a good nutritional snack that I could eat a lot?

Current Miscellaneous Stats:
Age: 18
Height: 5'7.5"
Weight: 150-153lb
Diet: Lacto-Vegetarian (Dairy/Whey is good, no eggs/fish), main protein source in the past has been milk-whey protein shakes that I sip on throughout the entire day to avoid kidney stones lol
Bench: 175x1; 145x10
Squat: 225x9
Seated DB OHP: 50x6
Lat Pull: 120x10


And to whoever answers this thoroughly and well: I love you lol  :)

4
Background:
So deal is, I've picked up boxing recently (not competitive at all, I'm new to the sport). The practices are Tues, Wed, Thurs for 2-3 hours each. That leaves Friday, Saturday, Sunday, and Monday to train with weights. Mondays I want to keep free because I work in the evenings and in the mornings I have class. Fridays I also have class in the mornings, and evenings I'd rather keep free b/c I would have practiced 3 days in a row.

Question:
So, how should I structure a weightlifting workout that only has me lifting 2x week, on back-to-back weekend days? The boxing practices on Tues, Wed, and Thurs are pretty damn intense cardio wise (I'm sore as hell and sleep like a baby every night), so getting ample plyo-like/cardio/speed/core/leg work.

A rough outline that I was thinking of was:
Saturday: Bench Press (3 sets), Squats (3 sets), DB Row (2 sets), Ham Curl/GHR (2 sets), Hammer Curls (3 sets)
Sunday: Seated DB OHP (3 sets), Lat Pull (3 sets), DB Press (3 sets), Calf Raise (3 sets), DB Lateral Raise (3 sets)

5
Since LanceSTS and Adarq aren't here anymore really,

I've been wondering of the proper method to program in phases. I'm only 142lb at 5'7.5" and really want to hit 150lb at least. Besides that, how do people use the phases such as heavy CNS intensive with low reps and then more reps with lower weights? I know my basics with general workout routines, just never got around to understanding programming phases.

6
NOW Foods - Whey Protein Isolate (ingredients are 99% microfiltered whey protein isolate and <1% soy lecithin for mixing purposes).
A 5lb tub costs $59.99 on Amazon, has 162 servings, 25g of protein in each serving ... that's 67.5g of protein for every dollar you pay.

Let's compare to one of the more coveted brands these days, ON Gold Standard 100% Whey,
A 5lb tub costs $53.99 on Amazon, has 74 servings, 24g of protein in each serving ... that's 32.9g of protein for every dollar you pay.

Links:
NOW Foods (Unflavored): http://www.amazon.com/Foods-Whey-Protein-Isolate-Packaging/dp/B0015AQL1Q/ref=sr_1_1?s=hpc&ie=UTF8&qid=1372535067&sr=1-1&keywords=whey+protein+isolate
ON Gold Standard (Double Chocolate): http://www.amazon.com/Optimum-Nutrition-Standard-Double-Chocolate/dp/B000QSNYGI/ref=sr_1_2?s=hpc&ie=UTF8&qid=1372535067&sr=1-2&keywords=whey+protein+isolate


You're all welcome, shitheads

7
ADARQ & LanceSTS - Q&A / Injured Mid/Low Back on Cleans
« on: June 20, 2013, 01:43:12 am »
Hey Lance,

I was cleaning and feeling good, so after 135x3, 155x3, I went for 165x3, but as I lifted the bar off the ground druing the first rep, something went wrong on my back and I dropped the bar. Feeling like I was being a pussy, I tried repping 135 at lest, failed twice due to unstable feelings in my back.

Three days later, it's still pretty painful...sharp shooting pain all over back, like a grid - happens is certain positions, such as twisting back, bending down, etc. I would guess a strained muscle, but after initial pain, returning and staying at a normal position hurts a lot as well. All pains are SHARP, make me suck in breath and flex core.

Location is mid back, rightish side, next to spine. It isn't a bone for sure, and from what I've been reading, sound a lot like a herniated disk. Hurts like a B*TCH when sneezing, and walking downstairs.

Whats your diagnosis/treatment?

Thanks man, appreciate it.

8
Nutrition & Supplementation / Mountain Dew
« on: May 28, 2013, 02:17:42 pm »
How bad is drinking one can for about a month? Not a habit but got a 36 pack and drinking now lol

9
ADARQ & LanceSTS - Q&A / Idea for Split Training - Good or Stupid?
« on: May 26, 2013, 08:13:25 pm »
Hey Lance,

Long time no see. I've been lifting and recently was thinking of a new way to do a workout routine. I used to follow the Chest/Tris, Back/Bis, Shoulders, and Legs 4 day split, but the downside is each muscle is only getting trained 1x per week. So I was thinking of a split that would hit a muscle group each day primarily, but also factor in some assistance work at the end for another muscle group.

For example, a 4-day split would look something like:
Day 1: Chest/Tris Major - Shoulders Minor
Day 2: Back/Bis Major - Legs Minor
Day 3: Plyos/Rest
Day 4: Shoulders Major - Chest/Tris Minor
Day 5: Legs Major - Back/Bis Minor
Day 6: Rest
Day 7: Plyos/Rest

The first workout would be like this:
Bench Press - 10 rep rest pause method (only 1 set)
DB Press - 4 x 6
Cable Fly - 3 x 12
Weighted Dips - 2 x 10
DB Shoulder Press - 3 sets rest paused
DB Front Raises - 3 sets rest paused

Basically I just add rest pause to the sets that are assistance work, for quicker timing as well as higher intensity overall. As for strength level, right now I'm at 140 x 10 on bench press, doing 57.5 x 5 for DB shoulder press, haven't squatted as much recently so down to about 185 x 10 on squat. Weights at 142lb, looking to hit 150-155 by end of August.

Thanks in advance, appreciate it man

10
ADARQ & LanceSTS - Q&A / Shoulders workout
« on: January 16, 2013, 05:39:02 pm »
Hey Lance,

What are your favorite shoulder exercises? I have a routine in mind, lots of rest pause in it, just wanted your thoughts on a solid shoulders workout.

Thanks

11
ADARQ & LanceSTS - Q&A / Bench Press Routine
« on: February 07, 2012, 07:29:37 pm »
Hi Lance,

My bench has been increasing slowly over the months and right now I'm at 135x5. However, the momentum has been slowly decreasing, and my last couple bench sessions look like this:

135x3, work sets
135x4, work sets
135x4, work sets
135x5, work sets

What would you suggest as a good routine for benching right now? I'm currently going 135x?, 135x?, and 115x?. Maybe rest-pause again or 5x5?

12
ADARQ & LanceSTS - Q&A / Condensed Workouts
« on: September 24, 2011, 04:17:58 pm »
Hey Lance,

School has taken over and no matter how hard I try to finish everything as fast as possible, I simply cannot get 4 workouts in a week. Is there a way to condense my workouts into two days? I would think that would mean having full body workouts, and I don't know how to structure those optimally. My goals are chiefly to just increase raw strength, since I have zero time for other activities like basketball and jumping right now.

Stats right now:
Bodyweight: 135
Squat: 255 deep
Dead: 260
Bench: 135 (weak)
Push Press: 100x5 (weak)

I might be able to do three days, but I strongly doubt it.

Thanks

13
ADARQ & LanceSTS - Q&A / Form Check
« on: August 30, 2011, 08:52:53 pm »
Seeing as my old account got deleted, I made a new one (same name though - StuckintheAiir).


Here's a video of two reps of squatting from today:

<a href="http://www.youtube.com/watch?v=TznOWQl1Dx0" target="_blank">http://www.youtube.com/watch?v=TznOWQl1Dx0</a>


sorry about the quality, the video jumps a bit, I recorded it off an iPhone 2g which isn't meant for recording video

weight: 225x2 w/10s rest @ 130.2lb

14
ADARQ & LanceSTS - Q&A / Are these routine changes okay?
« on: August 16, 2011, 10:48:30 pm »
Hey Lance / Adarq,

I changed up my routine slightly, just wanted the green light in order to use it:




Upper A
Push Press:  3 sets, rest paused
Weighted Chin ups:  3 sets, rest paused
Weighted Dips:  3 sets, rest paused
DB Press:  5 x 8
Paused Lat Pull:  2 x 10
Wrist Curl:  2 x 15

Lower A (Explosive)
Hang Clean:  4 x 3
Box Squat:  5 x 5
Deadlift:  3 x 5
GHR: 2 x 5
Calf Raise: standing 3 x 15
Weighted Planks: 2 x 1min, sides - 1min each

Upper B
Bench Press: 5 x 5
DB Row: 2 x 10
Bicep Curl: 3 sets, rest paused
Overhead DB Press: 3 x 8
Pullups: 3 sets, rest paused
Wrist Curl:  2 x 15

Lower B (Heavy)
Squat: 10 reps, rest paused
RDL: 3 x 6
Lunges: 2 x 8
Leg Curl: 2 x 10
Calf Raises: standing 3 x 15
MTS Chair Crunch: 3 x F

*foam roll after every workout (with roller or basketball)
*shower + stretch after every workout






The main points I am curious about are:
-the set/rep schemes
-the order of exercises
-the exercises themselves (whether Overhead DB Press, DL's are good supplemental exercises to use)

Thanks!

15
so I learned something today, looking at past experiences: my upper body workouts are severely effected negatively by lower body work the previous day, but not vice versa... is this true?

I need to make sure I always have 1 day rest before a upperbody workout?


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