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Post by Deleted on Jan 17, 2008 4:51:33 GMT
Bloodwraith, as a follow up from my incredulous expression... the reason I picked Mcdonalds food is that it's quite high in fat and therefore very calorie dense. I find it surprising that you could be eating 10000 calories from mainly carb sources so I've provided some ballpark figures for a reference. To consume 10000 calories from plain cooked rice, you would need to eat about 7.7kg. From plain cooked pasta, about 6.6kg. From white bread, about 115 slices.
You've said that you don't like counting calories but perhaps if you were to track your food intake for one representative day per week you could get an appreciation of how much your energy intake is.
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Post by Deleted on Jan 17, 2008 7:26:28 GMT
Vy: I was going by your table mate, I would eat the equivalent of that in a day. Hard to track it as I don't actually keep a track of the amounts in weight, I just eat
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Post by Deleted on Jan 17, 2008 8:44:28 GMT
What I'm trying to get at is, how do you tell that it is equivalent? By pure volume of food what I posted isn't that much, but is quite energy dense.
For example, a pizza has the same amount of energy as 16 slices of thick white bread... I could easily eat a whole pizza but not 16 slices of bread!
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Post by Deleted on Jan 17, 2008 17:05:37 GMT
Shmoopiebear, the old time manuals are very interesting but sports science has come a long way since then... some of the old exercises are somewhat unsafe and their training methodologies were suboptimal... but it seems that many of the old time strongmen were fairly strong because they were genetic freaks What books and exercises would you recommend? I would be interested to know. Thank you.
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Post by Deleted on Jan 17, 2008 17:53:36 GMT
Hi shmoopiebear, Training methodolgy really depends on your goals, what you like and what you're willing to do. For general guidelines I would be thinking about: /index.cgi?board=swordtraining&action=display&thread=1197701235&page=1#1197717236 www.ncbi.nlm.nih.gov/pubmed/16287373As for exercises I am preferential to keeping things simple unless there is a good reason to complicate things such as sport/task specific training or injury prevention/rehabilitation. As brenno mentioned in his post (/index.cgi?board=swordtraining&action=display&thread=1197701235&page=1#1197705223), pulling and pushing exercises are the big ones for the upper body and then there's knee and hip dominant exercises for the lower limbs - squat and deadlift variations respectively. I can't really recommend any books as I haven't come across one yet that offers predominantly sensible advice that can be tailored to one's needs. For example, my sports medicine text is overall a great book but the exercise prescription section was so terrible I swore out loud! I'm sorry I can't give you any firm recommendations but if you'd like I can try to offer advice if you have any questions... my perspective is going to be biased from a physiotherapy perspective, though!
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Post by Deleted on Jan 17, 2008 18:30:20 GMT
Vyapada, have you read Colgan's New Power Program? What do you think of it?
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Post by Deleted on Jan 17, 2008 18:34:02 GMT
Sorry, I have not. If it's in a bookstore the next time I'm shopping I hope I'll remember to check it out.
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Post by Deleted on Jan 22, 2008 7:28:01 GMT
This weeks featured exercise is Bent Over Rows ;D
Bent over rows are too often neglected in many training routines. This exercise strengthens the upper back muscles. The upper back is only second to the legs in strength and leverage. As part of my SCA training , maintaining a strong upper back gives me significant advantage in a lot of side to side pushing and manipulating.
Note 1: No upper back routine is complete without some good old fashioned pull ups. Some people use lat machines, but I find that my body weight is just right for 4 sets of 10 reps.
Note 2: You build up the lower back strength necessary for this exercise with deadlifts. I will cover that in a future vid.
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Post by Deleted on Jan 22, 2008 7:51:46 GMT
Rows are a great exercise... easily my favourite! (Perhaps because the seated version is my strongest lift? ) Though these things probably don't cause problems for you there are some things I would be careful of... to make sure you keep your spine in a natural curve (perhaps try sticking/tilting your pelvis further back) as it looks like it was a bit flattened out in that vid. You also use a bit of momentum/bounce in your form and for some people this may bring on some problems. I just thought I'd mention those because for people who don't have a tough body (read: me, the fragile) some of those techniques can lead to pain.
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Post by Deleted on Jan 22, 2008 8:11:59 GMT
You made me realize I forgot an important point. I went back and added note #2. When I do my bent over rows I bend at the hip, not the back. My back is fully contracted through out the whole movement. So I form an tight upside down arch (the opposite of hunched over). The slight bouncing you see is the weight pulling me. I allow for some give at the hip. That weight is heavier then me by 5 lbs, so it pulls just as hard on me as I pull it
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Post by Deleted on Jan 22, 2008 11:20:55 GMT
Great advice for the back arching, the camera view is probably not the best to judge your posture.
I know what you mean about the weight pulling on you! My lumbar spine/lower body was my weak point for a while with seated rows especially when I hit double bodyweight, but with a little work (I unfortunately can't squad, deadlift or bent over row due to knee issues) that doesn't seem to be the main concern at the moment.
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Post by Deleted on Jan 22, 2008 19:25:49 GMT
The anatomical term is "hyperextension" for what it's worth, but I think of a "swayback" like an old horse. When you keep you head up, your back naturally tends to go it in the right direction, especially if you keep your shoulders back. Good lift!
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Post by Deleted on Jan 23, 2008 0:35:41 GMT
Kortoso, all these years I never realized that was the correct term. I should have known because I know what the term means relative to the body, I just never connected it in my mind. Thanks for splashing some water in my face
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Post by Brendan Olszowy on Jan 23, 2008 2:43:17 GMT
A few points on form, for any who may try this. It is easy to be injured doing this type of exercise.
1. Notice tsafa looks straight ahead at all times; NEVER look down through the excercise. 2. Notice tsafa keeps his knees slightly bent; Never try to do this with locked knees. Even the so called "Stiff legged deadlift" is done with knees slightly bent. 3. Notice Tsafa is fighting the weight as he's lowering it; Never let it drop back down. If you can't fight it it's too heavy.
Keep 'em coming Bill.
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Post by Deleted on Jan 23, 2008 5:36:23 GMT
Good analysis Brenno. These are all things I committed to memory a long time ago.
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Post by Deleted on Jan 23, 2008 19:02:31 GMT
Hey, Tsafa, so I am anticipating your next video.
How much do you bench? I am guessing close to 300?
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Post by Deleted on Jan 23, 2008 23:01:20 GMT
I have been working with 255 for 4 sets of 6 reps on the Bench. I usually follow that up with incline bench or 40 lb flys. When I do flys I pause in the bottom position to strengthen the chest at its weakest point. I tend to alternate the two follow up exercises every week. I will post a benching vid next week.
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Post by Brendan Olszowy on Jan 25, 2008 6:01:29 GMT
255? Thats impressive!
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Post by Deleted on Jan 25, 2008 6:32:17 GMT
Thanks. I try.
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Post by Deleted on Jan 29, 2008 19:14:35 GMT
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