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03-05-2021, 03:19 PM #631It's never too late!
5'6", 215
Age: 51
Results:
2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb
Gym PRs:
529/336/555
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03-05-2021, 03:37 PM #632
Gooday esteemed fellows
I have some new techniques i have been practicing during these lockdown time
its called the plank technique
Also Known As: Hover exercise, front plank
Targets: Abdominals and core muscles
Level: Beginner
The plank is an excellent abdominal and core exercise. It works not only the rectus abdominis, but also the other ab muscles and the core muscles that run from the pelvis along the spine and up to the shoulder girdle. To ensure you keep your core strong and stable, add the plank to your ab workout program.
Benefits
Strengthening the core is an important aspect of any workout program. Not only does a strong and solid core look good, but more importantly, it helps to stabilize, balance, and power the body during just about every other activity. Core strength is the basis for all coordinated and powerful athletic movements. A strong core can reduce stress on the joints and allow you to achieve better posture. The plank exercise can be used as the basis for a core muscle strength and stability test. The plank is more of a strength-building exercise than a cardio exercise, but by engaging a range of muscles it does boost your calorie burn a bit. How many calories burned depends on your weight and how long you hold the plank. Typically, a 150-pound individual will burn about 3 calories a minute holding a plank.
below are links to the videos I follow to be good at it
don't forget to try them out
*************.us/6082061
*************.us/60820677965221
*************.us/60820677965394
*************.us/60820677965401
*************.us/60820677965413
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03-06-2021, 04:44 AM #633
How's it going? No drinking here and on a med that's been making me a bit manic but taking advantage with 5am workouts. Up to 4.5 hours sleep last couple nights so gonna try to roll with it. I had a few 2 hour sleep nights last week. I don't toss and and turn, I get up and start doing sh!t at 2am lmao.
5am posing
My b4 pic in october at 193
Last edited by ezra76; 03-06-2021 at 06:26 AM.
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03-06-2021, 07:02 AM #634
- Join Date: Dec 2005
- Location: Bronx, New York, United States
- Age: 59
- Posts: 43,414
- Rep Power: 198265
It is a totalling different movement when you stop at the bottom and reset, going to be interesting to do this with heavier weights. My son who is not nursing an L4L5 bulging disc as I am currently doing did it with 315lbs and said it was very difficult.
Doing your thing man, I am more than sure that at least more than half of the OV35 (maybe even more) can not take of their shirt and pose and display not only good size in muscle but definition as well..
PROPS!
But where is the before picture you mentioned?On the list for Bannukah
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03-06-2021, 10:02 AM #635
Last edited by ezra76; 03-06-2021 at 10:10 AM.
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03-06-2021, 10:30 AM #636
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03-06-2021, 10:37 AM #637
- Join Date: Dec 2005
- Location: Bronx, New York, United States
- Age: 59
- Posts: 43,414
- Rep Power: 198265
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03-06-2021, 10:40 AM #638
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03-06-2021, 11:59 AM #639
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03-07-2021, 01:26 PM #640
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03-07-2021, 01:37 PM #641
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03-07-2021, 07:35 PM #642
I can't see it on my laptop either, weird.
https://ibb.co/crrMfkx
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03-08-2021, 05:52 AM #643
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03-08-2021, 06:11 AM #644
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03-08-2021, 08:23 AM #645
Good stuff man - keep at it!!
Progress pics next week - will post in my bodyspace. Should have some vids this week as I took last week for recovery after the meet. Can't wait for squats today!
Great stuff LWW
Congrats! That's a LOT of burpees!!It's never too late!
5'6", 215
Age: 51
Results:
2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb
Gym PRs:
529/336/555
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03-08-2021, 06:51 PM #646
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03-09-2021, 05:29 AM #647
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03-09-2021, 05:47 AM #648
- Join Date: Dec 2005
- Location: Bronx, New York, United States
- Age: 59
- Posts: 43,414
- Rep Power: 198265
Man sorry to hear that, that is why I am taking it so slow and wearing a belt even when I am lifting light. I don't ever want to feel that pain again man. Hope you feel soon better.
I had no idea what each one was for so I put the weights in the all the spots for each set and fck each one felt different
I am not really a machine guy but all the incline benches were taken and I wanted to do dumbbell incline seated curls, but couldn't wait any longer so decided to hit that machine.On the list for Bannukah
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03-09-2021, 07:13 AM #649
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03-09-2021, 08:22 AM #650
Great stuff!
Yup (had to search for that video - it's set to private).
Day one of new cycle, doing some SBD days to start out.
Hit 4x4 SSB squats in socks, nothing too heavy
4x4 3-sec pause bench feet up
3x4 snatch grip deads
40 situps
Feels good to get back into it, set my goals for next meet in 4 months, and keep rolling along!It's never too late!
5'6", 215
Age: 51
Results:
2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb
Gym PRs:
529/336/555
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03-09-2021, 09:58 AM #651
- Join Date: Dec 2005
- Location: Bronx, New York, United States
- Age: 59
- Posts: 43,414
- Rep Power: 198265
Yo you have to do the stretches they have helped me tremendously, I don't go a day without doing them, they are part of my life now. At one point I could not even walk to the bathroom with out agony and slowly walking taking me like 5 minutes to get to the bathroom where it would take seconds to get there...
Can see the video.
Where are the videos?On the list for Bannukah
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03-09-2021, 10:11 AM #652
- Join Date: Dec 2005
- Location: Bronx, New York, United States
- Age: 59
- Posts: 43,414
- Rep Power: 198265
Kool, but I am talking about lowback/lumbar stretches design specifically to help the back self heal itself by bringing in oxygen and blood to the area. There re tons of them but I do a specific 12 religiously daily and man I'll tell you Flex my lower back feels 100X better. You should give them a shot, can't hurt.
On the list for Bannukah
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03-09-2021, 10:22 AM #653It's never too late!
5'6", 215
Age: 51
Results:
2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb
Gym PRs:
529/336/555
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03-09-2021, 01:08 PM #654
- Join Date: Dec 2005
- Location: Bronx, New York, United States
- Age: 59
- Posts: 43,414
- Rep Power: 198265
There are so many out there, if you google Low Back Stretch & Exercise you will see a ton. I also have a little booklet my Chiro gave me which shows the movements. I concentrated on finding videos for L4/L5 bulging disc as this is what I have, your pain is more than likely different, but until you get Xrays/MRI (unless you already did) you wont know what the root cause is.
On the list for Bannukah
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03-09-2021, 04:48 PM #655
No vids but still at it. Gaining back some loss ground. Squat heavy sets today were 3x4@365 and will try for 3x5 next Tuesday, including volume with 315 sets. Deadlift tops sets at 455. OHP staying with 135 for now out of caution but running 8 rep sets. Bench sticking with 225 for now and would like to build to 3x8. Rows at 4x8 @225 pull-ups have been a challenge trying for 5x8 slow and controlled but they suck at 215lbs. Still dieting but not real aggressively. Basically decent calorie deficit during the work week and maintenance or a little above on the weekend. Actually I’d be making better progress on the diet if I wasn’t tethered to the desk most days.
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03-10-2021, 08:52 AM #656It's never too late!
5'6", 215
Age: 51
Results:
2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb
Gym PRs:
529/336/555
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03-10-2021, 09:00 AM #657
Tuesday... normally a day off but I have a compressed week so... SBD day!!
Front squats 4x4 @ 225, focused on speed
DL, worked up to 455 singles. Video is my first one and I was not at all focused. Form is crappy but it didn't feel heavy. Did 3 more and improved over each of them.
Bench, doing some feet up work and did 3x6 with pauses off chest. Video was my first set and wasn't pausing long enough but felt good focusing on my form and bracing with no feet to use.
40 face pulls
side planks
Good stuff.
It's never too late!
5'6", 215
Age: 51
Results:
2/26/22 USPA PNW drug tested championships: 501/325/540/1366 @ 209lb
11/7/21 IPL drug tested world championships: 463/319/529/1311 @ 205lb
6/20/21 USPA Western drug tested regionals: DQ (bombed squats) @ 192lb
2/27/21 USPA PNW drug tested championships: 468/308/501/1278 @ 202lb
10/10/2020 USPA FS meet: 407/303/474/1185 @ 212lb
Gym PRs:
529/336/555
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03-10-2021, 10:00 AM #658
I need to DL on a more flexi bar sometime (or get wat you have).
I’m doing elevated DLs (bar raised on a couple plates) at my sticking point, I’ll film in a couple weeks with 450’s it feels god awful heavy but I keep trying to tell myself that position is much harder as there is limited leg drive. Getting it stated, I’m straining hard and then it finally moves and is easy.
I’m doing those to learn to keep my hips higher, lowering the hips helps get off the floor but then it stalls, the change in my hips from there fuks up the lift, does that make any sense?
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03-10-2021, 11:07 AM #659
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03-10-2021, 07:53 PM #660
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