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Old 09-22-2012, 10:55 PM   #181
rezznor
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Default Re: Ish Official Fit-club

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Originally Posted by plowking
I don't know if this is the case with anyone else, but I have some insane knots in my traps. I was told it could be because of bad posture but I had that checked out and it was fine. Is there any stretches that anyone has found particularly helpful for their traps?

I had a PT mate loosen them up a bit since I strained my neck a little, but he said that the knots feel bigger than golf balls and he couldn't get them all out during the 15 or so minutes he spent getting some out.
foam roller should help. read up

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Old 09-22-2012, 11:18 PM   #182
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Default Re: Ish Official Fit-club

Quote:
Originally Posted by plowking
I don't know if this is the case with anyone else, but I have some insane knots in my traps. I was told it could be because of bad posture but I had that checked out and it was fine. Is there any stretches that anyone has found particularly helpful for their traps?

I had a PT mate loosen them up a bit since I strained my neck a little, but he said that the knots feel bigger than golf balls and he couldn't get them all out during the 15 or so minutes he spent getting some out.

I agree with rezz. Read up on them and had a tennis ball, which is somewhat a good sub (especially for those really small spots that's really hard to attack) and it felt pretty good.

I usually stretch out my traps by grabbing on to something at abdomen height then stretching the neck out to the side and a bit forward. You can find your own sweet spot though.
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Old 09-23-2012, 12:19 AM   #183
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Default Re: Ish Official Fit-club

Any time something is tight it simply needs to be stretched. Just find different stretches and get on a CONSISTENT stretching program and your pain will be more or less gone in a couple of months if it's just as simple as muscle tightness.
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Old 09-23-2012, 03:49 AM   #184
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Default Re: Ish Official Fit-club

Been doing the bicycle maneuver ab exercise for a few weeks. Very effective ab exercise
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Old 09-23-2012, 03:56 AM   #185
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Default Re: Ish Official Fit-club


Hooray for de-motivation
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Old 10-26-2012, 05:46 PM   #186
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Default Re: Ish Official Fit-club

What are some great things I can add to a protein powder shake to ensure I am getting about 10-15% of my daily carbs and (healthy) fats in the shake, too?

Aiming for the 5-6 smaller "meals" a day thing, with 2-3 meal replacement shakes a day.

Cheers.
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Old 10-26-2012, 06:44 PM   #187
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Default Re: Ish Official Fit-club

Quote:
Originally Posted by skan72
What are some great things I can add to a protein powder shake to ensure I am getting about 10-15% of my daily carbs and (healthy) fats in the shake, too?

Aiming for the 5-6 smaller "meals" a day thing, with 2-3 meal replacement shakes a day.

Cheers.

Sometimes when I'm not lazy, I'll add in frozen bananas. (Peel them and put the in the freezer, in a ziplock bag). Then blend it in.
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Old 10-26-2012, 06:50 PM   #188
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Default Re: Ish Official Fit-club

Yeah my favorite shake is frozen banana, frozen blueberries, spinach leaves, protein.

I got my first 10K tomorrow, don't feel ready for it like I should so I'm hoping it goes well despite that.
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Old 10-26-2012, 06:53 PM   #189
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Default Re: Ish Official Fit-club

Just bought the Gold's Gym 7 in 1 Body Building System (the door frame pull up bar/perfect pushup/shake-weight set). Pull ups are harder than I remember since the last time I did them 5-6 years ago, but this should help me get in better shape (which I have progressively been doing for the last 3 months since surgery).
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Old 10-26-2012, 06:57 PM   #190
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Default Re: Ish Official Fit-club

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Originally Posted by Meticode
I'm still steady at 185. I lose or gain 1-2 pounds here and there. I've been doing BodyRock.tv and so far I'm liking it and the results.

I had the goal of dropping weight at first when I started getting back to fairly intense workouts. I dropped 10 pounds (from 190 to 180) and then stabilized. I was thinking get under 170lb, but now I'm concentrating less on the number on the scale and more on the general improvements in performance and body shape. I have been 180 for about 2 months now, but I have a much better "V" shape and I'm just more toned in general, so I am at least substituting fat for muscle, and thus the not caring about the number anymore.
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Old 10-26-2012, 07:15 PM   #191
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Default Re: Ish Official Fit-club

Quote:
Originally Posted by skan72
What are some great things I can add to a protein powder shake to ensure I am getting about 10-15% of my daily carbs and (healthy) fats in the shake, too?

Aiming for the 5-6 smaller "meals" a day thing, with 2-3 meal replacement shakes a day.

Cheers.

If you have the mental fortitude to stick with that schedule, props to ya. hahaha

Anyway, I remember when I was desperate to gain mass, I used to add 6-7 bananas with my 2 scoops of whey and 500mL of milk. You could also do what sunsfan suggested. Very healthy and incredibly tasty (just make sure you could get a good powder. I suggest Dymatize.). All types of starchy fruits, berries, and even leaves should do you good.

Myth: You wanna trade? I've been steadily going up in weight and my goal for the year is to break 180 lbs, which I'm 8 away from. Started my journey at 158 last March. And yeah, I really think the mirror is your progress measurement tool.
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Old 10-26-2012, 09:10 PM   #192
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Default Re: Ish Official Fit-club

Anyone got any tips for jumpers knee? (Patellar tendonitis)

I started getting in to good shape playing bball/football and the occasional weight session. Felt a niggle in my knee and kept playing on it for a while, got progressively worse, doc gave me the diagnosis and yea, basically all I got told was rest and ice. Done all the research I can on the net, but want to see if someone out there has had it/got it and if their methods work.

I hate not being able to run or play sports.
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Old 10-26-2012, 10:07 PM   #193
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Default Re: Ish Official Fit-club

Quote:
Originally Posted by bergs14
Anyone got any tips for jumpers knee? (Patellar tendonitis)

I started getting in to good shape playing bball/football and the occasional weight session. Felt a niggle in my knee and kept playing on it for a while, got progressively worse, doc gave me the diagnosis and yea, basically all I got told was rest and ice. Done all the research I can on the net, but want to see if someone out there has had it/got it and if their methods work.

I hate not being able to run or play sports.

For me, icing after has been huge. I also stay as flexible as possible. Lots of yoga and stretching. My physio showed me a great hip flexor stretching exercise that has really helped. I can try to explain it if you really want...
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Old 10-26-2012, 10:18 PM   #194
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Default Re: Ish Official Fit-club

Sure man, I'm all ears at the moment. It's been an on-going issue for me for 3-4 months now, and just ain't getting better. I've read doing squats to strengthen the quads etc and calf raises to strengthen the calves and lunges etc but just can't seem to find anything to help. I read the tendonitis is usually caused due to a muscle in-balance, and to fix it, you have to find out where the inbalance is or whatever. I've tried numerous things, mostly ice & rest, but I start getting a bit active again, like a slow jog or whatever, and immediately after I stop, I can feel it flaring up again.
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Old 10-26-2012, 10:23 PM   #195
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Default Re: Ish Official Fit-club

Quote:
Originally Posted by bergs14
Sure man, I'm all ears at the moment. It's been an on-going issue for me for 3-4 months now, and just ain't getting better. I've read doing squats to strengthen the quads etc and calf raises to strengthen the calves and lunges etc but just can't seem to find anything to help. I read the tendonitis is usually caused due to a muscle in-balance, and to fix it, you have to find out where the inbalance is or whatever. I've tried numerous things, mostly ice & rest, but I start getting a bit active again, like a slow jog or whatever, and immediately after I stop, I can feel it flaring up again.

I've had it. It took me a while to get over it. I bought a brace but it didn't really help. I didn't feel like going to a professional so I did some research myself and read what you just said. I bought ankle weights and started doing various leg workouts and it has worked for me. This was back in highschool before I started legitimately working out.

Stretch and try to find some exercises you do at home, it helped me more than the doctor who told me that there was nothing wrong.
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