The get in better shape thread 06/01to 12/31/12

Yeah I broke my wrist pretty bad this year evernod.  The doctor just gave me exercises to do.  He said they had just done a huge experiment in europe and that people who did the exercises he gave me and people who went to PT were at the same level of recovery after 6 months.  Here are the exercises I was given.  You do each one 3 times for 30 seconds 3 times a day.

For the first 2 exercises you want to keep your elbow in near your ribs. 
You rotate your wrist out as far as you can hold for 30 seconds.
then do the opposite rotate it in as far as you can and hold for 30 seconds.

after you go through your 3 reps of that you you put your palms together with your fingers facing the sky like you are going to pray.  Keep your hands near your chest and push the bottom of your hands down as far as you can.

Next up you do the opposite.  Palms together with your fingers facing down and pull up as high as you can.

As for strength exercises the main one I did was where you have the stick with the rope around it that is tied to a 5-10lb plate and you roll up the rope then unroll it.  Once I was able to do 3 sets of 10 with the 10lb weight I just went back to regular lifting/exercise.  My doctor did tell me to take it easy and not do any push/pull exercises where I exceeded 50% of the weight I could do until I reached the 6 months since breaking it point.  Hope this helps.

Originally posted by BRUIZZA Yeah I broke my wrist pretty bad this year evernod.  The doctor just gave me exercises to do.  He said they had just done a huge experiment in europe and that people who did the exercises he gave me and people who went to PT were at the same level of recovery after 6 months.  Here are the exercises I was given.  You do each one 3 times for 30 seconds 3 times a day. For the first 2 exercises you want to keep your elbow in near your ribs.  You rotate your wrist out as far as you can hold for 30 seconds. then do the opposite rotate it in as far as you can and hold for 30 seconds. after you go through your 3 reps of that you you put your palms together with your fingers facing the sky like you are going to pray.  Keep your hands near your chest and push the bottom of your hands down as far as you can. Next up you do the opposite.  Palms together with your fingers facing down and pull up as high as you can. As for strength exercises the main one I did was where you have the stick with the rope around it that is tied to a 5-10lb plate and you roll up the rope then unroll it.  Once I was able to do 3 sets of 10 with the 10lb weight I just went back to regular lifting/exercise.  My doctor did tell me to take it easy and not do any push/pull exercises where I exceeded 50% of the weight I could do until I reached the 6 months since breaking it point.  Hope this helps.

thanks to both of you. i wish i had thought of this sooner. duh.

and yes, Bru. MUCH clearer. turning it in makes it pop and hurt a little. awesome.

Originally posted by evernod Originally posted by BRUIZZA For the first 2 exercises you want to keep your elbow in near your ribs.  You rotate your wrist out as far as you can hold for 30 seconds. then do the opposite rotate it in as far as you can and hold for 30 seconds. does that mean palm out and then palm in? i'm not quite sure what rotating my wrist out and in means. thanks for the help. i am approaching the 6 month mark, at least from the day i broke it. i broke mine in two places, two different bones, going opposite directions. it still baffles me a little bit.

I hit the 6 month mark on July 1st.  I broke mine pretty bad.  Broke both bones as well.  They looked at the x-ray and told me I needed surgery.  I lucked up though and the surgeon got there really late and offered to "pop" the bone back in place.  I took him up on his offer and avoided surgery.

Originally posted by giftedhands67 damn! i didnt realize it was that bad bru..nice surgeon though! i gotta get some wrist guards for this season..

  at shaka.. you gotta remember to control ur breathing bru! it'll change your game..

I need to get back to the gym once I'm back in the states. I've tried to do a bit of exercise here and there when I find free equipment in gyms, but it's pretty depressing.  I was about to do about 3 sets of 5x pull ups and 3 sets of 10x dips before I was done.  Not eating enough + not eating well + moving around all the time = no bueno for upper body.

I have my first PT session in 30 minutes.  Should be an interesting hour.

Much like learning to snowboard, I think personal trainers have their role.  Right off the start they are critical to teach you proper movements. 

After that, just hit up bodybuilding.com's forums and you can learn more than you ever wanted to know about weight training.  That place is the mecca for anything you could ever want to know.

Oh, and the off-topic section has spawned some of the most epic threads in internet history. 

Just got done with my first PT session and it kicked my ass pretty good.  he made do all kinds of exercises that I never do.

warm up was 5 laps around the basketball court.

First set of stuff was 3 sets, 2 minutes each of kettle ball swings, sumo squats w/ kettle ball, and push ups using one of those half exercise balls flipped upside down.  He also made me do 1 set of jump/lateral squats.  That was where we flipped the half exercise ball over and I had to jump from side to side alternating which foot I had in the middle of the ball and do a squat.

next up was 2 sets each of lunges for about 50 yards, and then 1.5 minutes on the rowing machine.

last was 2 sets each of RDLs with a kettle ball, calf raises with a bicep curl, and tricep extensions while laying on the workout ball. 

Yeah since my goal is to get down to 10% body fat he is having me do stuff to promote fat burn.  I may be in a little over my head.  He has been doing triathlons since 1985 and he is at 10% body fat.  Going to be a lot of work to get down to 10%.

Even though I posted a number for weight, my goals are more about how I look and feel than %s or number of lbs

Originally posted by BRUIZZA I like having a specific goal in mind when it comes to body fat percentage.  It doesn't really matter to me how much I weigh.

i think people are often undereducated about health and fitness.  body fat percentage is a MUCH better measurement of your fitness than weight is.  when people say they want to lose weight, what they really(usually) want to lose is body fat.  you can actually lose body fat and not lose any weight if you gain muscle while losing fat, so weight isn't the best measurement.

I'm with phat... I was putting it off last week til this week, didn't wanna start mid week =)
I just wanna look better.. I'm skinny so I don't have nothing to lose..

Originally posted by choi just finished my back work out: 1/2 mile sprint to gym 3x10 pulldowns close grip 3x8 iso rows 3x10 seated rows 3x12 dumbbell rows 3x10 dead lifts 3x10 pulldown wide grip 1/2 mile sprint from gym

i can't do dead lift anymore since i threw out my back doing it

it used to be one of my favorite lifts too.  maybe i'll do it with 50% weight and work up from there.  i used to do a lot for dead lift, so i probably was just lifting too much without building up my back strength enough.

I had a pretty bad back injury a few months ago and am clear to do deadlifts. 

Done properly, you should not be hurting your back at all while doing them.  If you do, that means you are rounding out your back or doing something else wrong (usually a combination of jerking the arms and pulling with the lower back).

Also, don't lower the bar slowly, pretty much drop it. 

If you want to lose weight here is what the personal trainer told me today.  You need to drop your calorie intake by 250 calories a day and start burning an extra 250 calories a day.  That 500 calorie difference will help you lose weight pretty fast.

Roughly 3500 calories to a pound in case anyone is wondering.  I don't know the technical reason for it, but most fitness people I talk to say that losing two pounds a week is the most you want to go. 

Originally posted by Jarryd so anyone got some tips for someone like me who is super busy and too poor to go to gym so they can build up their legs and a little endurance aswell as some upper body stuff to loose some of my puppy fat and man boobs?

Originally posted by shakazulu12 Its your diet.  Trust me on this one.  I was a string bean for a long time and put on 50 pounds of muscle over six months.  I previously thought that I ate a tone of food, then I started working out with a friend who was a body builder.  I soon found out what his definition of eating enough was, and it was drastically different than mine, like 6,000 calorie a day type stuff. In the end, I packed on a ton of weight because of it.  I use to be 5'11" and 135, and got to 185. I have dropped from that level quite a bit the past three years as I don't lift, or eat enough at all, I might have even dropped below 160 for the first time in forever.  I gotta go weigh myself today.

haha. In that case maybe I need to drop my calorie intake a ton--I weigh 1-- and want to be 1-- minus 15. I haven't done classes in about a week, but when I did I usually do 2 or 3 1 hour cardio class a week and one or two toning/conditioning lifting class a week. Haven't lost anything and not sure I'm taking pictures either...

well. maybe.

Originally posted by rocheezy Originally posted by shakazulu12 Its your diet.  Trust me on this one.  I was a string bean for a long time and put on 50 pounds of muscle over six months.  I previously thought that I ate a tone of food, then I started working out with a friend who was a body builder.  I soon found out what his definition of eating enough was, and it was drastically different than mine, like 6,000 calorie a day type stuff. In the end, I packed on a ton of weight because of it.  I use to be 5'11" and 135, and got to 185. I have dropped from that level quite a bit the past three years as I don't lift, or eat enough at all, I might have even dropped below 160 for the first time in forever.  I gotta go weigh myself today.  haha. In that case maybe I need to drop my calorie intake a ton--I weigh 1-- and want to be 1-- minus 15. I haven't done classes in about a week, but when I did I usually do 2 or 3 1 hour cardio class a week and one or two toning/conditioning lifting class a week. Haven't lost anything and not sure I'm taking pictures either... well. maybe.

Don't drop it a ton, everyone has a different metabolism.  Mine seems to be pretty fast, so 2,000 calories a day for me, will not have the same affect as 2,000 calories a day for you.  Just kinda have to experiment.

Originally posted by shakazulu12 Originally posted by rocheezy Originally posted by shakazulu12 Its your diet.  Trust me on this one.  I was a string bean for a long time and put on 50 pounds of muscle over six months.  I previously thought that I ate a tone of food, then I started working out with a friend who was a body builder.  I soon found out what his definition of eating enough was, and it was drastically different than mine, like 6,000 calorie a day type stuff. In the end, I packed on a ton of weight because of it.  I use to be 5'11" and 135, and got to 185. I have dropped from that level quite a bit the past three years as I don't lift, or eat enough at all, I might have even dropped below 160 for the first time in forever.  I gotta go weigh myself today.  haha. In that case maybe I need to drop my calorie intake a ton--I weigh 1-- and want to be 1-- minus 15. I haven't done classes in about a week, but when I did I usually do 2 or 3 1 hour cardio class a week and one or two toning/conditioning lifting class a week. Haven't lost anything and not sure I'm taking pictures either... well. maybe. Don't drop it a ton, everyone has a different metabolism.  Mine seems to be pretty fast, so 2,000 calories a day for me, will not have the same affect as 2,000 calories a day for you.  Just kinda have to experiment.

haha. Yeah..my metabolism seems to have died. As much (or little) as I've been trying to work out lately, I feel like I must just be toning up more cause the pounds haven't dropped. Mainly I'm just concerned with belly fat..and maybe toning my arms.

I play softball once a week, too. It's part of how I realize how out of shape I am--after a sprint, I'm definitely a little winded.

I haven't been able to get to a kickboxing or RPM class yet but I really want to. If I don't end up working a double tomorrow, I may be able to make the 7:30 class.

My legs are pretty damn sore today from the PT routine.

Originally posted by BRUIZZA Originally posted by ridesnowboarder I've been lifting a lot in the last 3-4 months.  My goal is to just stick with it and hopefully get my bench max to about 260 by the end of the summer  (im at 225 now). Going to be pretty tough to add 35lbs to your max in the next 2 months unless you get after it hard, or take some serious supplements.  I am not trying to discourage you in fact I hope you achieve your goal.  Just don't be upset if you don't quite reach it.  Part of the issue is you are about to plateau.  If you have been after it hard for 3-4 months you are due for a plateau.  Switch up your routine a lot and that should help.  Also if you haven't been doing dumbbell presses start doing them.  That will help with your bar bench a ton.

Yeah, I know.  I probably wont get it, but we'll see.

I've been off the creatine for like 2 months now, and I'm about to start it up again.  That usually increases my gains a little.

Also, I switch it up quite a bit.  I do pyramids and regular sets,  along with the occasional endurance one (i forget what its called -- you put like 4 10's on each side and do like 10-15 reps of each, with someone stripping the weight for you).


And just so you guys know, I don't just bench the whole time... I do even full body workouts.