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  1. #6991
    Registered User Rio4real's Avatar
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    Bodybuilding For: Busy People

    Thought You Guys Might Be Interested In My First of Many Bodybuilding For:
    Check Out My E-book "Bodybuilding For Busy People" PDF & Video Link


    Much Love,
    Rio4real
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  2. #6992
    Endorphin Junkie dopamine72's Avatar
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    So when I hit the gym its almost impossible for me to not go heavy on something at least 1x a week. Did some 405 RDL's last week and twinged my left patella feels like. I decided to take a full week off so far and my body is healing I can feel it. Too much to write about my rehab work I do every day and supplement intake but its working better than anticipated with no PED's which is surprising the hell out of me.

    Side note: Walking backwards can fix knee pain...Google it.

    So yeah still here and alive...All the best to everyone in here hope y'all are in a positive place and continuing to progress in all aspects of life. Keep that mind clean, focused and disciplined. Visualize your goal and stay consistent just like the gym!
    Originally Posted by Raigs View Post
    Great the shoulder is better! Thats one hell of a session the Bike ride at the end is most impressive. Thats alot of sprints if i did the math right on that. Keep at it
    Haha thanks bro yeah that bike ride with the HIIT was crazy! Looking forward to more of that when I fix my knee.
    Originally Posted by tobistrength View Post
    Colin brah
    Tobi brah! Wadupp!!! Pm me dude!
    Originally Posted by Rio4real View Post
    Thought You Guys Might Be Interested In My First of Many Bodybuilding For:
    Check Out My E-book "Bodybuilding For Busy People" PDF & Video Link
    Much Love,
    Rio4real
    Much love as well brother props for making it free. Haven't had a chance to read so until then I cannot comment.
    Journal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=227
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  3. #6993
    Endorphin Junkie dopamine72's Avatar
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    Since around the beginning of the year I've been doing special corrective exercises for my knee, spine and everything else. I can say with confidence this is the most athletic I've been since I was probably 18 except I'm much stronger.

    I am still hovering around 200 pounds and I've kept my strength up on all my lifts besides squats because of knee. I can run a mile in under 10 min at the moment, my knee is 95% better without surgery, my spine is feeling better and multiple people have asked if I'm taller lol

    I'll be posting periodically about all the new exercises I've been doing and what I have learned. The first thing I will share with you guys is the slant board and Jefferson curls. When I got used to the slant board and started using weights on the Jefferson curls I felt my spine decompress and pop like I went the the chiropractor, I think that is why people have asked if I got taller.

    Slant board:

    Jefferson curls (I hold a barbell w/ weight):




    Of course do your own research if you decide to try this exercise as its kind of a more advanced movement that requires a slow build up of stretching/weight. Be careful!

    The kneesovertoes guy is a genius and his program does work, the only thing I ever disagreed with him on was deep tissue work. He says its not necessary but it is VERY necessary for bigger guys who have been lifting for 15 years strait lol trust me on this one.

    More special exercises to come later on.
    Last edited by dopamine72; 09-18-2021 at 08:56 AM.
    Journal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=227
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  4. #6994
    Registered User im2manly's Avatar
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    Originally Posted by dopamine72 View Post
    Since around the beginning of the year I've been doing special corrective exercises for my knee, spine and everything else. I can say with confidence this is the most athletic I've been since I was probably 18 except I'm much stronger.

    I am still hovering around 200 pounds and I've kept my strength up on all my lifts besides squats because of knee. I can run a mile in under 10 min at the moment, my knee is 95% better without surgery, my spine is feeling better and multiple people have asked if I'm taller lol

    I'll be posting periodically about all the new exercises I've been doing and what I have learned. The first thing I will share with you guys is the slant board and Jefferson curls. When I got used to the slant board and started using weights on the Jefferson curls I felt my spine decompress and pop like I went the the chiropractor, I think that is why people have asked if I got taller.

    Slant board:

    Jefferson curls (I hold a barbell w/ weight):




    Of course do your own research if you decide to try this exercise as its kind of a more advanced movement that requires a slow build up of stretching/weight. Be careful!

    The kneesovertoes guy is a genius and his program does work, the only thing I ever disagreed with him on was deep tissue work. He says its not necessary but it is VERY necessary for bigger guys who have been lifting for 15 years strait lol trust me on this one.

    More special exercises to come later on.
    Bro that guy is a genius I started following him a couple months ago but just started trying the stuff out. Already, my knee feels so much better
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  5. #6995
    Endorphin Junkie dopamine72's Avatar
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    Originally Posted by im2manly View Post
    Bro that guy is a genius I started following him a couple months ago but just started trying the stuff out. Already, my knee feels so much better
    Hell yeah brother!!!

    I'm glad to hear your knee is better too, its incredible what all of these special exercises can do. Did you get a slant board? And have you tried walking backwards on a treadmill turned off? The walking backwards on the treadmill is a staple for bullet proofing my knee. I still have allot of new exercises to post here.

    More slant board shenanigans:




    Walking backwards on turned off treadmill (its basically mimicking a sled pull)(skip to 3:20):



    Make sure the knees are going over the toes!
    Journal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=227
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  6. #6996
    Endorphin Junkie dopamine72's Avatar
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    Worked up to an easy 365 deadlift today with perfect form. Body weight is 190 and I'm pretty damn shredded with abs. Did allot of other work but I'll post the most important stuff I did:

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  7. #6997
    weigh, not measure mtnmama's Avatar
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    Originally Posted by dopamine72 View Post
    Worked up to an easy 365 deadlift today with perfect form. Body weight is 190 and I'm pretty damn shredded with abs. Did allot of other work but I'll post the most important stuff I did:

    i love when others post about ATG and knees over toes guy!!! mark bell is genius in my book and all of this bulletproofing work will definitely serve us in the long run!

    rock on
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  8. #6998
    Registered User im2manly's Avatar
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    Originally Posted by dopamine72 View Post
    Hell yeah brother!!!

    I'm glad to hear your knee is better too, its incredible what all of these special exercises can do. Did you get a slant board? And have you tried walking backwards on a treadmill turned off? The walking backwards on the treadmill is a staple for bullet proofing my knee. I still have allot of new exercises to post here.

    More slant board shenanigans:

    [youtube]8bPhDRrl3Sk[/youtu be]


    Walking backwards on turned off treadmill (its basically mimicking a sled pull)(skip to 3:20):

    [youtube]VLvKhWhNK2s[/yout ube]

    Make sure the knees are going over the toes!
    I havent made the slant board but it's on my list of things to do. I'll try the treadmill thing as well
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  9. #6999
    Endorphin Junkie dopamine72's Avatar
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    Weighed in @ 189 this morning and I'm pretty sore from yesterdays workout

    Put on my vibrams and started the treadmill


    Walked 1/2 a mile backwards
    Walked 1/2 a mile forwards
    Ran 1 mile in exactly 10 minutes (easiest its ever been in years could have gone faster)
    Sprinted around 1/6 of a mile
    Walked another 1/2 mile for cool down

    (splashed treadmill with much sweat)

    The point of vibrams is to allow your toes to spread out for a more natural foot position/run. Allot of shoes squeeze your toes together possibly causing a callapsed arch and knee pain/issues. I really wish I knew this long ago, I already notice my feet/ankles are getting extremely strong and my balance, stability, athleticism is improving more and more.

    Originally Posted by mtnmama View Post
    i love when others post about ATG and knees over toes guy!!! mark bell is genius in my book and all of this bulletproofing work will definitely serve us in the long run!
    rock on
    100% agreed, absolutely! Thanks!
    Originally Posted by im2manly View Post
    I havent made the slant board but it's on my list of things to do. I'll try the treadmill thing as well
    The walking backwards is a must. Tendons barely get any blood flow to them which is one reason why it can take so long to recover. Walking backwards gets an extreme amount of blood flow to the knee and you should feel it starting to heal almost immediately, at least that's how it worked with me.
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  10. #7000
    Endorphin Junkie dopamine72's Avatar
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    Every day workouts, body weight 195

    Ran a 9:27 mile today w/ lots of walking/backwards walking before and after, starting to run backwards too. If you aren't going backwards you're doing it wrong. Same thing with nordic curls.

    Too lazy to post all lifting its allot
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  11. #7001
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    Originally Posted by Rio4real View Post
    Thought You Guys Might Be Interested In My First of Many Bodybuilding For:
    Check Out My E-book "Bodybuilding For Busy People" PDF & Video Link


    Much Love,
    Rio4real
    thank you bro
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  12. #7002
    Endorphin Junkie dopamine72's Avatar
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    Hundreds off stitches , 5 min concussion teeth knocked out

    feel got the IQ of a fish

    Wasn't even my fault the tire decided to come off on my e-bike @ 40+ mph and face plant
    tried post a pic

    it ain't that painful no broken bones!

    much love
    Last edited by dopamine72; 10-12-2021 at 12:19 PM.
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  13. #7003
    weigh, not measure mtnmama's Avatar
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    Originally Posted by dopamine72 View Post
    Hundreds off stitches , 5 min concussion teeth knocked out

    feel got the IQ of a fish

    Wasn't even my fault the tire decided to come off on my e-bike @ 40+ mph and face plant
    tried post a pic

    it ain't that painful no broken bones!

    much love
    fu45 dude! glad you are mostly ok - sucks! take some rest time - srsly - heal better that way.
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  14. #7004
    Endorphin Junkie dopamine72's Avatar
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    Originally Posted by mtnmama View Post
    fu45 dude! glad you are mostly ok - sucks! take some rest time - srsly - heal better that way.
    Thank you, started a go fund me if anyone feels like helping out:

    https://gofund.me/0da9e91c
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  15. #7005
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    Originally Posted by dopamine72 View Post
    Hundreds off stitches , 5 min concussion teeth knocked out

    feel got the IQ of a fish

    Wasn't even my fault the tire decided to come off on my e-bike @ 40+ mph and face plant
    tried post a pic

    it ain't that painful no broken bones!

    much love
    Wow Really hope your okay man, Super sucks to hit the pavement like that. Anyway unblocked you and decided to come check out your journal for the first time because you are a friend of Woody's and have to say your young but I respect commitment and dedication, Solid journal dude.

    Get well and get back at it..
    I am now on the road to 64 yrs old, a Conservative, Trump Loving Anti Abortion Christian Man, I lift heavy ass weight without the use of DRUGS or TRT or any unnatural assistance, And I Own and Support Gun Ownership rights.

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  16. #7006
    Endorphin Junkie dopamine72's Avatar
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    Originally Posted by charlievanriper View Post
    Wow Really hope your okay man, Super sucks to hit the pavement like that. Anyway unblocked you and decided to come check out your journal for the first time because you are a friend of Woody's and have to say your young but I respect commitment and dedication, Solid journal dude.

    Get well and get back at it..
    Thanks for the kind words and support brother. For the last 5ish years I've had a bad accident like this and gone to the ER so many times I've forgotten how many times I've gone now, its moments like these when life tests us imo. I'm being tested right now and to be honest it seems to get more difficult every new accident. Not gonna try and be hard/badass and fake it, I'm feeling like nothing, zero, weak, pathetic, etc etc. Gotta be honest because I think it will help other people know they aren't alone when they are being tested too. The thought I could end it gives me comfort but I won't do that, I'll get through this and its going to be a long road to recovery for a number of reasons but I won't give up.

    I will never stop the gym, even if I have to tone things back its the only thing that gets me back my "mojo" (confidence, happiness, humor, energy etc). Knowing this is vital for my mental and physical recovery.

    Why did you have me blocked? lol
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    Originally Posted by dopamine72 View Post
    Thanks for the kind words and support brother. For the last 5ish years I've had a bad accident like this and gone to the ER so many times I've forgotten how many times I've gone now, its moments like these when life tests us imo. I'm being tested right now and to be honest it seems to get more difficult every new accident. Not gonna try and be hard/badass and fake it, I'm feeling like nothing, zero, weak, pathetic, etc etc. Gotta be honest because I think it will help other people know they aren't alone when they are being tested too. The thought I could end it gives me comfort but I won't do that, I'll get through this and its going to be a long road to recovery for a number of reasons but I won't give up.

    I will never stop the gym, even if I have to tone things back its the only thing that gets me back my "mojo" (confidence, happiness, humor, energy etc). Knowing this is vital for my mental and physical recovery.

    Why did you have me blocked? lol
    Well I saw you yrs ago in the Misc and them and I have had issues pretty much since I began in the forum so my Old judgmental self saw you as the enemy and I blocked you, hell I have blocked 99 % of the Misc lol even woody before I got to know him I blocked yrs ago. Now Ive seen you post in Woody's thread a few times and your pretty cool so I don't feel your my enemy anymore, in fact I consider you a New friend. Weird weird I know but its a really long story. Don't get down we all fall, we all get injured its a slow climb back but thats where the reward is my young friend getting back up better than before
    I am now on the road to 64 yrs old, a Conservative, Trump Loving Anti Abortion Christian Man, I lift heavy ass weight without the use of DRUGS or TRT or any unnatural assistance, And I Own and Support Gun Ownership rights.

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    Originally Posted by charlievanriper View Post
    Well I saw you yrs ago in the Misc and them and I have had issues pretty much since I began in the forum so my Old judgmental self saw you as the enemy and I blocked you, hell I have blocked 99 % of the Misc lol even woody before I got to know him I blocked yrs ago. Now Ive seen you post in Woody's thread a few times and your pretty cool so I don't feel your my enemy anymore, in fact I consider you a New friend. Weird weird I know but its a really long story. Don't get down we all fall, we all get injured its a slow climb back but thats where the reward is my young friend getting back up better than before
    lol I understand it was probably my dark humor you saw because the misc is generally a place I go to for jokes / laughs. Trust and believe I would never wish anything bad on anyone, I've been humbled allot over the years. Thanks my friend, and thank you to all who donated like I said its giving me much needed faith.

    Love all of you, srs.
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    So I got a new client and he's only 13 but he's already 5'10+ @ 180 bout 20% bf but prob lower, thinking he's going to be at least 6'6 and his parents are thinking there may be pro basketball potential. Been training him the past 3 weeks getting him conditioned for more technical heavy stuff. Goals are strength, mass and conditioning. He's getting knocked around too much in BBall so my job is to have him do the knocking around instead + get his overall athleticism up.

    He wants to get his vertical up as well (big goal). He's already made strength progress too so this is pretty entertaining watching someone gain so fast.

    Need your input on exercises, supps, etc please. So far on supps its protein powder, low dose creatine, multi, electrolyte / mineral supplementation preworkout and no stims at all. Calculated his daily maintnence cals to be a lil over 2,500 cals. He's only doing 2x a week workouts now but lots of after school sports and running the mile each week cuz school so def burning dem calahans

    Any advice is appreciated, thanks boyos.
    Last edited by dopamine72; 10-20-2021 at 10:52 PM.
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    Mouth inflamed on second round of antibiotics and its killing my workouts, did 0.5 mile backwards walking, 0.5 mile forwards walking, 100 shoulder dislocations w/ band, superset pullups, pushups, split squats 3 sets das it mayne
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    Originally Posted by dopamine72 View Post
    So I got a new client and he's only 13 but he's already 5'10+ @ 180 bout 20% bf but prob lower, thinking he's going to be at least 6'6 and his parents are thinking there may be pro basketball potential. Been training him the past 3 weeks getting him conditioned for more technical heavy stuff. Goals are strength, mass and conditioning. He's getting knocked around too much in BBall so my job is to have him do the knocking around instead + get his overall athleticism up.

    He wants to get his vertical up as well (big goal). He's already made strength progress too so this is pretty entertaining watching someone gain so fast.

    Need your input on exercises, supps, etc please. So far on supps its protein powder, low dose creatine, multi, electrolyte / mineral supplementation preworkout and no stims at all. Calculated his daily maintnence cals to be a lil over 2,500 cals. He's only doing 2x a week workouts now but lots of after school sports and running the mile each week cuz school so def burning dem calahans

    Any advice is appreciated, thanks boyos.
    13 with some athletic background, I think your on track. Keep his calories up (the school activity is gonna burn tons at his age), power based work to build his explosiveness, Hypertrophy work to get some mass and Strength on him.
    I am now on the road to 64 yrs old, a Conservative, Trump Loving Anti Abortion Christian Man, I lift heavy ass weight without the use of DRUGS or TRT or any unnatural assistance, And I Own and Support Gun Ownership rights.

    "FUC JOE BIDEN & KAMAL TOE HARRIS"

    *Current Stats & Thread with Video's*
    Weight / BF 190 / 14.7%
    chasing a 3 plate 64 yr old bench & Squat.
    My Current Bench Max 300 / Squat 310, 317 assisted / dead 335
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    Originally Posted by dopamine72 View Post
    Mouth inflamed on second round of antibiotics and its killing my workouts, did 0.5 mile backwards walking, 0.5 mile forwards walking, 100 shoulder dislocations w/ band, superset pullups, pushups, split squats 3 sets das it mayne
    dam that sucks, Praying for you my friend, recovery is always a long hard process
    I am now on the road to 64 yrs old, a Conservative, Trump Loving Anti Abortion Christian Man, I lift heavy ass weight without the use of DRUGS or TRT or any unnatural assistance, And I Own and Support Gun Ownership rights.

    "FUC JOE BIDEN & KAMAL TOE HARRIS"

    *Current Stats & Thread with Video's*
    Weight / BF 190 / 14.7%
    chasing a 3 plate 64 yr old bench & Squat.
    My Current Bench Max 300 / Squat 310, 317 assisted / dead 335
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    Got my nub pulled few days back, then in my sleep i gues my other front tooth came out! lol

    Have taken a week break from exercise cuz my head injusry seems to be making require 10+ hours of sleep

    Took my last 3rd round of antibiotocs today from the surgery. Jus gon rest up, not too worried about getting cals in maybe a lil fasting then its back to the gym prb next monday/

    Originally Posted by charlievanriper View Post
    13 with some athletic background, I think your on track. Keep his calories up (the school activity is gonna burn tons at his age), power based work to build his explosiveness, Hypertrophy work to get some mass and Strength on him.
    The dude is already benching and squatting over 100 for reps lol. I'm having him doing assisted pullupps and BB rows to get his back strength up. If he wants, he has the genetics to be a world class lifter. Its quite entertaining watch him PR every other workout.

    Originally Posted by charlievanriper View Post
    dam that sucks, Praying for you my friend, recovery is always a long hard process
    Thx brother. means allot. Resting with no gym is turning me into a psycho
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    going to doc again

    this is the longest I haven't had a proper workout in maybe 15 years

    I even started lifting 1 month after knee surgury

    got damn I'm going to be sore when I start up again

    Fractured wrist is what's still holding me back

    Still stretching/yoga/foam rolling, no way in hell I'm losing those abilities
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    Originally Posted by dopamine72 View Post
    going to doc again

    this is the longest I haven't had a proper workout in maybe 15 years

    I even started lifting 1 month after knee surgury

    got damn I'm going to be sore when I start up again

    Fractured wrist is what's still holding me back

    Still stretching/yoga/foam rolling, no way in hell I'm losing those abilities
    Dam, I'm praying for you buddy.
    I am now on the road to 64 yrs old, a Conservative, Trump Loving Anti Abortion Christian Man, I lift heavy ass weight without the use of DRUGS or TRT or any unnatural assistance, And I Own and Support Gun Ownership rights.

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    Originally Posted by charlievanriper View Post
    Dam, I'm praying for you buddy.
    Thanks brotha

    I am getting close to calling it and starting back into the gym slowly working into it and around exercises I still cant do.

    My mile time was 9:27 maybe a week before the accident @ 190 BW, now @ a 205 BW since I've been resting, smoking and drinking.... I'm going to imagine the treadmill will be HELL, but a good Hell lol. Usually my cardio and endurance take about a week to get back to baseline on extended breaks. Dis gon be weird....
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    Gon be gettin back on track very soon:





    AND



    I was able to do one full nordic curl before my injury. And when that happened my deadlift started to feel noticeably stronger. I now have a beck extension that I'll be using which is filling my brain with some new goals.
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    Originally Posted by dopamine72 View Post
    Gon be gettin back on track very soon:





    AND



    I was able to do one full nordic curl before my injury. And when that happened my deadlift started to feel noticeably stronger. I now have a beck extension that I'll be using which is filling my brain with some new goals.
    Nice
    I am now on the road to 64 yrs old, a Conservative, Trump Loving Anti Abortion Christian Man, I lift heavy ass weight without the use of DRUGS or TRT or any unnatural assistance, And I Own and Support Gun Ownership rights.

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    Weight / BF 190 / 14.7%
    chasing a 3 plate 64 yr old bench & Squat.
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    ^ Yeah I've been forced to take long bouts of gym time off before and I noticed if I keep stretching, work on mobility, keep my cardio up, do special corrective exercises like in the vids above, while continuing to work around the injuries, focus on doing the basic compound movements with less weight you can maintain a hell of allot of gainzzzz

    Wrist still not better yet, maybe 85% (only able to o pushups with pain, but not so much pain I regress my fractured hand)

    Trick is not to hit the CNS hard when in recovery, think of it like a grandma workout. Then build back up slowly. Aging definitely noticeable as far as recovery and CNS ability to take abuse. I got way too much info I could write about that. One of the big points being you can actually "crash" the next day from a high intensity/heavy weight workout like deadlifts for example. Its comparable to taking a stimulant then crashing, ded srs.

    Hard part is taking the time off the gym initially because the accident was so bad. Don't think I've been this inactive my entire life.
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    Tested my vertical yesterday with one of my clients. Keep in mind I haven't been in the gym much at all for the past 6ish weeks, haven't been able to squat much for a year. Knee got a lil sore should have prepped more. Anyways my vert came to 24" @ 6ft 200 pounds....feels chitty cuz I thought it would be at least 30". Back when my squat was 500ish and I was split squatting 225 for reps + no left knee injury it would have been much higher I bet.

    Used a basketball hoop backboard and tape (ghetto way to measure). Now its time to make one or buy a real vert tester. Cuz I'm pretty sure I'll automatically get an inch or two higher when I don't feel like any obstructions are in my way. Felt like the backboard of the basketball hoop was in my way preventing me from putting the tape higher. I tried dunking on regulation height and that was no problem at least.

    Then I did 50 reps of the bar on bench to get bloodflow for recovery on hand. Wrist finally feeling a lil better.
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