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Showing content with the highest reputation on 01/03/2019 in all areas

  1. 1 point
    Lol! I can easily visualize that...I'll give it a go tonight. I wonder how much the orientation of the torso impacts the sensation of the exercise.
  2. 1 point
    Well, that's external rotation. A lot of muscles contribute to external rotation, but that's most likely your piriformis The exercise you're doing sounds a lot like a standing version of the fairly common dog-pees-on-fire-hydrant or whatever leg lift that is usually done on all fours. You might try it on all fours since gravity gives more appropriate resistance in that position. You can do it with the leg straight or bend the knee for different effects too.
  3. 1 point
    Happy New Year everyone! Sun - Tue. Still taking it easy to shake cold. Wed - Gym full body including PHP and DL Thu - Travel then Battle of Bulge starts! I'm going to give some thought to a new program focus for the next few months too.
  4. 1 point
    Bench Press: 1x8x77,5kg + 1x8x75kg + 1x9x70kg Numbers are looking good Chin-ups: 1x4xBW+15kg + 1x6xBW+7,5 + 1x8xBW Shitty performance, I felt tired right from the start Anti-pronation exercise: 1x5x20kg Single Leg Squats: 3x5xBW Solid sets! It's time to increase the reps! Ankle mobility Something is slowly changing, I'm almost able to perform what resembles a squat
  5. 1 point
    December 31, 2018 Joe’s Daily 6 Kneeling Quad Stretch x10 breaths Lying TFL/Medial Glute stretch xMany breaths Floor Upper & Middle Back Stretch x10 breaths Floor Lying Elbow Backbend x10 breaths Some Kind of Side Bends x5 breaths Chair Seated Piriformis x10 breaths January 1, 2019 Joe’s Daily 6 Kneeling Quad Stretch x10 breaths Lying TFL/Medial Glute stretch xMany breaths Floor Upper & Middle Back Stretch x10 breaths Lying Elbow Backbend x10 breaths Some Kind of Side Bends x5 breaths Lying Piriformis x10 breaths January 2, 2019 Joe’s Daily Set Medial Glute Strength Work As my medial glutes continue to strengthen, specific stretches for them start to feel more "right." So, I'm going to continue under the assumption that my pelvis stabilizers need some work. Today, I did an exercise that I don't know the name of. Kind of like this: Standing, tuck the tail and use one arm as a brace on a wall or supporting shoulder-height handhold. Laterally raise the opposite leg, with a slight pull backwards as well. Hold the maximally contracted position for several seconds. Being careful not to drop the leg at all, attempt to rotate the foot outward. (this isn't so much a medial glute exercise as an intense contraction for something deep within the hips...any ideas?) Repeat with the opposite leg. Kneeling Quad Stretch x10 breaths Lying TFL/Medial Glute stretch xMany breaths Floor Upper & Middle Back Stretch x5+ breaths Lying Elbow Backbend x10 breaths Lying Piriformis x5 breaths Seated Piriformis x5 breaths Thought I'd try a couple of different piriformis-specific stretches to gauge their respective efficacy. Seated piriformis appears to be the winner for now, although I'm noting increased sensations in the piriformis muscle during almost all stretches it is involved in.
  6. 1 point
    Update: drinking matcha during a fast is not a good idea. Nausea and vomit for me, today.
  7. 1 point
    Happy new year, folks! I've few entries to make today. ---- Friday I was too busy, so I skipped my squat day (shameful, I know), but I compensated by spending the whole Saturday on ski slopes! Second season in a row, after a stop of roughly six years. Interestingly, despite my increase strength, I found skiing was an intense enough activity to drain my energy and leave me with painful muscles. I never get serious DOMs from lifting, but I do from skiing. Other things I got were an aching lower back (skiing off-track can be bumpy) and discomfort in my left knee. ----- Monday: back on training hard, last session of 2018. Deadlift: 1x4x132,5(+20)kg + 1x6x120(+20)kg Shitty numbers conclude a shitty year. My legs were shaking during the last rep of my heaviest set, most definitely because I didn't stretch my HF the day before (quads were overly engaged). On the bright side, DL healed my aching back. Chin-ups: 4xAMRAP (11-8-8-7) Dead hangs: 2 sets 1m10s + 1m ------ On New Year's Even I ate A LOT, so today I'm gonna fast until dinner. Oh and I'll drink a lot of tea! @Nathando you remember our chat about caffeine and theanine content in tea? My girlfriend gifted my with a Matcha set, on Christmas. I've always liked the taste, but I've never really been a consumer, but now that I'm drinking it daily I have to say it's amazing! The theanine content is so high I can feel my body relax as a result! Not only that: the relatively high caffeine content brings a good quality of alertness to my mind! It's wonderful for both meditation and yoga nidra (in fact zen monks drink matcha a lot).
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