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I pretty much only bike + yoga for exercise and it's a great combo, both are really fun, yoga makes you feel amazing it's like taking drugs hehe

got one of these .. just today. for a piece of plastic - it works really well.
i'm really surprised how much tension i hold in my feet/legs/hips.
holy shit my shins and legs hurt doing it. it feels like pushing very hard on a bruised muscle.

Well, I've been off the wagon for a while and gained about 40-ish pounds over the last year... My fiance and I started eating healthy for the past month, cutting out most processed foods, sugar and carbs and it's starting to work as we've both lost around 10 pounds. Interestingly enough, I've found that I get sick now every time I eat wheat, so I've completely cut that out as well. The temptations are still great though...

Do any of you guys have anything in particular you do to recover from workouts faster? I've been doing a really hot epsom salt bath followed by a cold shower maybe once or twice a week. Seems to take the soreness out pretty well.

Foam rollers are the best I've been using them for my current injury/injuries.
Summer cut is ending in 8 weeks or so and it didn't go as well as I planned. I'm not super shredded but it's not because of my diet, it's because of this damn bicep strain/snapping tricep syndrome/ golfers elbow etc.... Now I'm getting back to the gym at near 100 % so hopefully I can get shredded at least before I start bulking up and start a strength training program.
As you can see my back is much stronger than my chest, that's because I've always had snapping tricep syndrome which hinder my chest movements... sucks but oh well.

jwar how soon is your show?

wsas3 wrote:Foam rollers are the best I've been using them for my current injury/injuries.
Summer cut is ending in 8 weeks or so and it didn't go as well as I planned. I'm not super shredded but it's not because of my diet, it's because of this damn bicep strain/snapping tricep syndrome/ golfers elbow etc.... Now I'm getting back to the gym at near 100 % so hopefully I can get shredded at least before I start bulking up and start a strength training program.
As you can see my back is much stronger than my chest, that's because I've always had snapping tricep syndrome which hinder my chest movements... sucks but oh well.

foam roller is Rad!
any specific back exercises you do?

I do heavy deadlifts to build strength. If your back is messed up or are worried about form or injury (a lot of great bodybuilders don't deadlift) you can do hyperextensions. IMO your lower back tapers down in proportion to your upper back so having a strong foundation there will be good for building your upper back. Oh and barbell rows for overall strength too, maybe 6-8 rep range.
Aside from that for sexy muscles, I do drop sets of lat pulldowns (be sure to pull in a slight diagonal plane, maybe 10 degrees, so that you're really contracting those lats). Rear delt fly's will give that bulging lead in from your arms which make a back look strong. Trapezius rows help too. Then some cable rows to hit that inner back to add depth. These are all interchangeable and I'd super set them once you get used to a normal routine

wsas3 wrote:I do heavy deadlifts to build strength. If your back is messed up or are worried about form or injury (a lot of great bodybuilders don't deadlift) you can do hyperextensions. IMO your lower back tapers down in proportion to your upper back so having a strong foundation there will be good for building your upper back. Oh and barbell rows for overall strength too, maybe 6-8 rep range.
Aside from that for sexy muscles, I do drop sets of lat pulldowns (be sure to pull in a slight diagonal plane, maybe 10 degrees, so that you're really contracting those lats). Rear delt fly's will give that bulging lead in from your arms which make a back look strong. Trapezius rows help too. Then some cable rows to hit that inner back to add depth. These are all interchangeable and I'd super set them once you get used to a normal routine

.. i got some work to do.
thanks.

3 days still stage time! I can't wait to get this over with!!!!!! AHHHHHHHHHHHH!!!!!!! I'm eating sushi afterwards and quite possibly an entire cheesecake.

I'm a 172 lbs today. My stage weight needs to be 176 when I weigh in. So the lower I go, the easier that will be. I fluctuate through out the day. Sometimes 10 fucking lbs!!! So I'm taking water pills twice a days to keep that shit under control. Plus I'm doing 3 gallons of water a day since Saturday. Today is my last day of that shit. Then tomorrow, I get carbs with less water. Going to be weird.

I may end up being like 169 before I'm on stage, but then I'll balloon up before I go on. haha. It's so weird.

This has been the single hardest thing I've ever done in my life. Not recommend unless you are fucking mental or hardcore as shit. It's brutal guys. I'm going to lie. I can't think straight, I can't lift worth a fuck and I'm basically sleeping 12 hours a day. It's over soon!!!

Then back to eating more normal and gaining some fucking size! I cannot wait!!!

One thing that's funny is right now, I would call this shit anything but healthy. It's not healthy at fucking all. But I'm glad I've put myself through this challenge. I like to challenge myself. It's been a roller-coaster and at the end of the day, I'll be happy for having done it!

So since my new spot doesn't have internet I've been biking like 6 miles a day to 'get to work'. Feels good.

D.o.S. wrote:So since my new spot doesn't have internet I've been biking like 6 miles a day to 'get to work'. Feels good.

I miss riding my bike so much. I got sick from heat exhaustion + maybe something else just from riding my bike to class (about 2 miles)
Summer in Texas is fucking useless!!

Starting to work out again and every second is a reminder that maybe I should just stick to being a ballooning, useless piece of shit because man I hate being sore.

I honestly think I just went too hard for returning to the gym after a couple of years. But shit man.

Soreness goes away if you keep at it. I ran a lot for years, took a long while off, tried running again, and was sore as fuck. Now I don't run just because I'm in the gymnastics gym so often.

On another note, I've been enjoying listening to Charles Poliquin lately. I wish there was a resource as comprehensive and expansive as him for the shit I do..... I'm just taking the things that might apply to my own training and attempting to apply them.

Been gluten free for almost two months because I was pretty sure it was making me sick... Had a burger last night because I was weak of will... Oh god the pain. I need to remember this awfulness the next time I want bread.