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Topics - PointerRyan

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ADARQ & LanceSTS - Q&A / Routine okay?

« on: July 06, 2011, 04:50:54 am »

EDIT:

a new question, for either anrfew or lance.

Well, this is my latestlower body workout

single leg glute bridges
3x10x about 1.5sec hold on top/

travellign lugnes
3x 34-24-24x 1-3-0 tempo
rested not mroe than 1minute and 125sec except for first set where irested 15seconds more.
(that's why my reps went down)

5position ski squat single leg(tried)
3x5second hold

3sets of 5position ski squat two legs
17second hold each postion

squats 3x 57( chilled on this exercise like usual, didnt want to lose form)

Well, hows my reps and sets? Like how much intensity can i increase till i should maybe use the set of 10kg dumbbells i have at home to increase the itnensity so that I'll be gaining more towards the strenght side instead of endurance?
well you could check out my journal to see my previosu work out, i changed teh glute bridge to single leg this time as well as ski squat. In m y previosu qworkout ,i took my time but not too long between sets of travellign lunges.
I would say it hit 1minute 45seoncd-2minute rest, which is a whole lot difference, right?

well hejre's my journal btw:
http://www.adarq.org/forum/progress-journals-experimental-routines/do-new-goals-fresh-start/

hope i could get a reply:)

cheers

S

Nutrition & Supplementation / Denaturation

« on: July 01, 2011, 12:54:53 am »

Hey people, jsut wanted to bring up this topic about denaturation. I was wondering, let's say we take fried chicken for example, since the proteins are folded when cooked with high temperature(denaturation), when we eat this fried chickn, will the protein still work?

any of you here eat fried chicken(probably without the skin) as a source of protein and seems to work out?

cheers

Injury, Prehab, & Rehab talk for the brittlebros / Lower back, and elbow recovery, and ankle sharp pain

« on: June 10, 2011, 04:53:00 am »

Hey people, I've been back in the game for quite a while now. Some of you might still remember that I was an active member here till i got injured. My lower back had a hairline fracture, the cause would be because it was really stiff.

And for my elbow, i had a fall alst year, the doc said a small piece of bone chipped off. Bt anyways, I decided to see those chinese physician, and over the course of 3weeks i visited him 3 times and he just crack crack my hand and put some medicine and wrap it up, and after tha final visit, he says i can go back doing whatever i want.

now hre's the problem, my back, I've been doing lots of stretching, but I'm not sure if the stretchign would be appropiriate. so i come here to ask for anyone here who knows alot about low back and probably can give me a great program for me to follow. I play baskebtlala a few times a week only as my knees are much weaker compared to last time. it has a swollen feeling.. anyways, wouldnt take to long to strengthen it.

and for my elbow, well I'm guessing its just like my knees. if i play baskebtlal like 2-3days in a row, i'll feel that same pain feeling at my elbow like how i feelt about 4-6months ago whwen i went to take an x ray an dthe doc said a small piece of bone chipped off, which was a few months after the fall. (I went to a normal doctor when i fell, but after fewm onths of rest, it was still pain during workout, so i decided to see a sports doctor).

Anyways, anybody got ways ofr me to strengthen it? or liek aprogram?

well thn, cheers people

Injury, Prehab, & Rehab talk for the brittlebros / Calf to ostiff

« on: April 27, 2011, 07:47:21 am »

Hey people, I'm back. well anyways, It's been a lgno time and my calf is still not that flexible. When I do hamstring stretches, most of the stretch is felt at the calfs. Besides, when i walk up the stairs sometimes, i feel my calfs, like as though they were reall tight and stiff.

Is this normal? N how do i overcome this problem? It seems liek i need hardcore stretching, asd my normal stertchign routine which consists of 15second hol for abotu 2-3sets dont work. Leg swings of 10reps and 3sets dont seem to help either

ADARQ & LanceSTS - Q&A / placement of bar on squats

« on: January 19, 2011, 08:22:58 pm »

Hey, i've posted on the article video discussion page about placement of barbell during squats, and havent got a reply there, so was thinking of asking you guys. anyways, i'll copy and paste it.

Hey , as the title says, i have come across this article :
http://doubleyourgains.com/getting-the-bar-position-and-your-hands-right-with-back-squats

Well, I certainly have problem squating, i think i'm doing a high bar squats. Thats because i dont have much muscle on my upper back.

Just imagine a shrot skinny guy with little muscle. the only muscle i can see my self have is a little of this muscle( i guess everyone who never workout has this too when they shrug their shoudlers back)
: http://www.exrx.net/Muscles/TrapeziusMiddle.html

So basically, is the article correct? cause It sounds good to me, especially the one part where they say size has a lot to do with it.

So if i have little muscle on my upper back, am i suppose to squat high bar?

I'll try to get a photo or vid of my current squat form and where i put the barbell on.

Anyways, my main question, does the bar bell rest on this muscle( http://www.exrx.net/Muscles/TrapeziusLower.html) during lwo bar squats, or this muscle( http://www.exrx.net/Muscles/TrapeziusMiddle.html).

EDIT: oh yh , i place the bar on my middle fibers, somewhree there, where the bar is liek roughyl on top of the posterior deltoid
. thats high bar if im not wrong? If i tried lwoering the bar summore ,it is kidna uncomfortable and feels liek the bar is gonan drop off my back.

i place the bar like the dude in this pic:

thats all

and chao

Injury, Prehab, & Rehab talk for the brittlebros / ankles

« on: January 18, 2011, 07:45:18 am »

Hey, earlier today while palying basketball, i went for the rebound which flew outside the court(a small basketball court), and as i jumped and grab it, my right foot landed on a big stone and it went towards the inside.

I could walk after that, but the bone on the external side of my ankle has a little swollen feeling. if i point my toes as high as i cna, i'l lfeel the swell. other that that, only pointing the sides of my feet upwards will be pain . If i lift my heel up, no pain at all.

I'm just scared that it will swell up alot tomorow which will prevent me from going to the gym. I iced it like 5minutes after i injured it.

Any thing i can do for it to heal the fastest?

and if it still swells, can i still go gym and work my legs tomorrow?

thx

Article & Video Discussion / placement of bar durign squats has alot to do with size?

« on: January 16, 2011, 09:32:50 am »

Hey , as the title says, i have come across this article :
http://doubleyourgains.com/getting-the-bar-position-and-your-hands-right-with-back-squats

Well, I certainly have problem squating, i think i'm doing a high bar squats. Thats because i dont have much muscle on my upper back.

Just imagine a shrot skinny guy with little muscle. the only muscle i can see my self have is a little of this muscle( i guess everyone who never workout has this too when they shrug their shoudlers back)
: http://www.exrx.net/Muscles/TrapeziusMiddle.html

So basically, is the article correct? cause It sounds good to me, especially the one part where they say size has a lot to do with it.

So if i have little muscle on my upper back, am i suppose to squat high bar?

I'll try to get a photo or vid of my current squat form and where i put the barbell on.

Anyways, my main question, does the bar bell rest on this muscle( http://www.exrx.net/Muscles/TrapeziusLower.html) during lwo bar squats, or this muscle( http://www.exrx.net/Muscles/TrapeziusMiddle.html).

EDIT: oh yh , i place the bar on my middle fibers, somewhree there, where the bar is liek roughyl on top of the posterior deltoid
. thats high bar if im not wrong? If i tried lwoering the bar summore ,it is kidna uncomfortable and feels liek the bar is gonan drop off my back.

i place the bar like the dude in this pic:

thats all

and chao

Article & Video Discussion / valsalva maneuver

« on: January 14, 2011, 12:17:41 pm »

Hey, andrew mentioned somethign about valsalva maneuver. I've checked it out, but there is this site which kinda scares me about the effects of using valsalva maneuver. check out the second post of the forum topic:

http://www.exrx.net/forum/viewtopic.php?p=25626&sid=a172f0c893a4c1302dbf43cba1b14b73

Well, It seems by using this valsalva maneuver can cause reduced blood flow to
the heart and insufficient oxygen supply to the brain, which could cause dizziness and
temporary loss of consciousness.

Now, If i pant hard after certain exercises by using this method, does that means i should just use a normal breathing? Example, lunges. What I meant by normal breathing here is when i go down on lunges, i inhale, as i go up , i exhale.

I knwo its better to use valsalva maneuver for squats , But how about other exercises like lugnes and 45degree back extension?

So any thoguths on this method? should i use it , or use it on certain exercise?

thx and chao

Nutrition & Supplementation / protein powder with milk how long?

« on: January 07, 2011, 02:23:19 am »

Hey, I normalyl mix my protein powder with milk powder, and then take a few sips, and go right on onto my whatever training, and drink it after 2hours or so.

Just wondering, would the protein shake still be able to be drank? I have been doign this for the past few months. At msot i get is wind in the stomach(it is normal, as I even had lots of wind in the stomach before i even took protein powder and only took milk).

I dont have any food poisoning or something. So i'm assuming what i do now is fine?

What do you all think?

And i mix the protein shake in room temperature water too.

thanks and chao

Article & Video Discussion / jumpusa

« on: January 06, 2011, 09:19:05 am »

Hey, just read a mial from jumpusa. realyl interesting

Unilateral Training: One Side at a Time More than Doubles your Gains

Unilateral training - exercising one side of the body at a time - is a very effective training method often overlooked. Unilateral training creates more muscle involvement because of bilateral deficit. This means that the total weight you can lift with each limb working independently is greater than two limbs working together.

Example: The Leg Press. Adding up the weight you can lift with each leg will often be greater than the total weight you can lift with both legs. Because the weight you lift with both legs is less than each leg lifting a weight independently, you have a strength deficit.

Unilateral training also increases the strength of the inactive side. This is a little known fact of neurophysiology. If you do knee extensions with your right leg, your left leg gets a small training effect - without doing anything. Australian researchers found that that fast unilateral training had a greater effect on the untrained limb than slow training did. Unilateral training is a good change of pace, which may boost you to the next level of performance.

J Appl Physiol, 99:1880-1884, 2005

what do you all think about it? true? Is it more effective than doing two legs?

chao

Article & Video Discussion / future nba staar

« on: December 27, 2010, 07:40:21 am »

Hey, i think ltoso f you are familiar with this kid. his the 7th grade basketball player, jashaun agosto.

Now, about 1minute 30seconds of this video, he does some sick moves, that even a 5ft 5 guy like me can barely do, especialyl at 2minutes 30seconds.Can anyone does what he does?n com,ments too

http://www.youtube.com/user/JayZilla25#p/a/u/0/oxQvGTfc7Ig

<a href="http://www.youtube.com/watch?v=oxQvGTfc7Ig" target="_blank">http://www.youtube.com/watch?v=oxQvGTfc7Ig</a>

chao

Program Review / Squat flex and jump manual or the gym?

« on: November 30, 2010, 12:59:23 am »

Hey peps, as the title says it, should i invest 297usd in squatflex, which gets you a free copy of jump manual and some other bonuses and is about 900 bucks in whr i live, or do i go for a monthly gym which costs 139 bucks per month or another gym which costs 230bucks with a pool facility?

Jacob is giving away free jump manual nwo if u purchase the squat flex. still, i'm not sure which is more worth it. If squat flex is really good as it seems

thx

Article & Video Discussion / thsi article true?

« on: November 27, 2010, 12:08:32 am »

Hey, i nthis article, they sya why declined leg presses has less disadvantages than squat. must check it out.:

http://www.associatedcontent.com/article/2398620/barbell_squat_vs_leg_press_vs_hack_pg2.html?cat=50

Nutrition & Supplementation / Ultimate Nutrition Presents: Muscle Juice 2544

« on: October 02, 2010, 09:56:26 am »

Hey guys i just bought a nwe protein powder today, here check it out:
http://www.bodybuilding.com/store/un/mj.html

Anyways, I used to take a protein powder called EGO Whey. 32g of that gives me 25g protein. But compared to the previous whey protein i was taking, this new one per serving size is 245g for 52g of protein. Now, 66grams of this only gives me around 14g of protein. The sales person said this was suitable for underqweight people like me who needs to gain muscle mass and gain weight. I normally take 32 g of protein with milk last time. Now, the person told me i could take two serving size, so that means 132g of the powder. And dude said this has higher calories, suitable for underweight ppl like me. It gives about 200plus calories per 66g or powder. Is that enough?Like wtf?!? They want my stomach to explode or sumthin?

The dude also asked me to take two seperate serving, but i duno about that so what do ya guys think? You know the previous one gives me much more protein. So Should i just take 66g of this thing(33gxtwice daily) which gives me 14g protein?

thanks

Program Review / Cannonball coordination drill

« on: September 06, 2010, 02:04:15 am »

Hey guys, theres this erm, i would say program, which can improve your performance based on coordination, here it is.
http://cannonballcoordinationdrill.com/index.html

It sounds pretty good, but too pricey.

and also Check out his vid on basketball shooting . I think the part on using more arms as you go back further in distance is wrong.
:http://www.youtube.com/watch?v=6CB7fgQ5ElA

What do ya guys think about the program and the basketball vid(for those basketball players out there).
thanks