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Personal Journals discussion on Beached Whale Chronicles, within the Members Section; Ok, so I am Case Study #2 here in terms of body posture. I do not suffer from any aches ...


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Old 01-22-2009, 07:43 PM   #61
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Ok, so I am Case Study #2 here in terms of body posture. I do not suffer from any aches and pains but this is EXACTLY how my body looks: http://robertsontrainingsystems.com/...+Eric+Cressey/

I am gonna quote the recommendations for this person:

By strengthening the gluteus medius, minimus, and maximus, he could likely shift some of the burden off of his quadriceps and patellar tendon, alleviating some if not all of his pain. Some extra work for the vastus medialis and dorsiflexors, coupled with stretching and myofascial release of the ITB/TFL, calves, and peroneals are highly recommended as well. Obviously, given his excessive anterior pelvic tilt, a lot of work needs to be done on strengthening the core and loosening up the hip flexors, hamstrings, and erector spinae as well.

Even though there's currently no pain in the shoulders, this may not be the case down the road. Specific strengthening of the scapular retractors and depressors is needed, coupled with concomitant lengthening of the internal rotators (pectoralis major, latissimus dorsi, teres major, anterior deltoid and subscapularis) and scapular elevators (upper trapezius and levator scapulae).

Even though the left clavicle and scapula are elevated, they appear otherwise symmetrical in shape/tonus to the right side. This indicates the problem is farther down in the kinetic chain. The forward head posture should be addressed using activation work for the deep neck flexors, coupled with stretching of the suboccipitals and sternocleidomastoid (SCM) (and the levator scapulae, as noted earlier).

Like our first client, he needs the whole package, as it's impossible to isolate within a kinetic chain with so many glaring dysfunctions. That said, the client's pseudo-scoliosis-like unilateral deficits merit special considerations that focus on unilateral training.

In addition to the aforementioned focus on glute-strengthening/activation, these modifications should include right QL stretching (e.g. standing or seated side bend stretches), with QL activation work on the left hip side (e.g. side bridges and side hip thrusts). Specific focus in stretching should also be emphasized with respect to the left thoracic and right cervical erector spinae.

Numerous other compensations occur, resulting in tightness and weakness through the kinetic chain from head-to-toe. As such, it's best to assess these functional decrements individually with tests of range of motion and strength. If conservative measures fail (and there is in fact a pseudo-scoliosis), the client would be wise to visit a qualified orthopedist to determine if:
A) an overactive QL is indeed the cause of the problems.
B) an actual structural leg-length discrepancy (possibly requiring an orthotic) is present (they're not as common as people think).
C) the curvature is structurally-based at the spinal level (i.e. vertebral shape or positioning).


Guess I have to get to work now...

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Old 01-23-2009, 08:55 PM   #62
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Spring 2009 Training
Mesocycle 5 - Week 1

Press Day

Beginning Thoughts:
I worked out with Paul today....Had a good time. My only regret is that I didn't try to rep out 135 lbs like him on the Press.
Workout:
Elastic Band Punches:
10 reps x 3 sets

Press Singles:
165 lbs
170 lbs
175 lbs
185 lbs
175 lbs
175 lbs
165 lbs

Hammer Strength Pull-ups:
5 + 5 + 5 + 3 = 18 reps

Push-ups:
BW x 12 reps x 3 sets

Inverted Rows:
BW x 10 reps x 3 sets

Elastic Band Punches:
10 reps x 3 sets
Videos:
Press:
http://www.youtube.com/watch?v=QJte9aHWo1c
Overall Impression:
I went and ate a MASSIVE dinner at this amazing Thai Food Restaurant. So much for keeping track of my calorie intake....LOL...Good news is that during the entire week, my diet has been so strict I have amazed myself.

Last edited by _Wolf_; 01-30-2009 at 05:47 AM..
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Old 01-23-2009, 09:16 PM   #63
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Did you notice the guy in the background when Paul is repping out 135...? That is priceless.

Good work Anuj.
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Old 01-23-2009, 09:55 PM   #64
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the jumping in reverse/pushpress cute.
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Old 01-24-2009, 09:04 PM   #65
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Spring 2009 Training
Mesocycle 5 - Week 1

Squat Day

Beginning Thoughts:
I saw an AWESOME movie last night...more to come on that later.
Workout:
Torso Rotations:
12 lbs x 10 reps x 3 sets

Front Squat Doubles:
225 lbs x 2 reps
235 lbs x 2 reps
245 lbs x 2 reps
255 lbs x 2 reps
265 lbs x 2 reps

SSB Good Mornings:
205 lbs x 5 reps x 3 sets
This was REALLY easy. I am gonna add more weight next time.

Glute Ham Raises:
BW x 7 reps x 3 sets

Pull-ups:
BW x 5 reps x 3 sets

Torso Rotations:
12 lbs x 10 reps x 3 sets
Videos:
Front Squats, SSB Good Mornings and Torso Rotations:
Overall Impression:
Today was a relatively low volume workout. I am just getting back into this so I am being cautious.

In other news: the movie I saw yesterday is Underworld 3: Rise of the Lycans and it was fcuking amazing!!!

Rhona Mitra:


I hope everyone is having a good weekend

Last edited by _Wolf_; 01-30-2009 at 05:48 AM..
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Old 01-24-2009, 09:11 PM   #66
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I saw that movie last night also. I liked it too. It was a nice change of pace from the first two.
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Old 01-24-2009, 09:23 PM   #67
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Quote:
Originally Posted by Ross86 View Post
I saw that movie last night also. I liked it too. It was a nice change of pace from the first two.
Yup. I feel the same way.

I dunno why but it I really enjoyed the movie. And in a weird way. Maybe it was because I had to take a piss from the second the previews started but I held it most painfully till the end of the movie that the movie so much more "real" and lively to me. Hmm...I wonder if holding your pee can do that to you.

Or perhaps I really enjoyed the movie a hell of a lot because I think Rhona Mitra is banging..

Or maybe its a mixture of both.



+



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Old 01-24-2009, 10:19 PM   #68
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she is hot....i'm gonna go see it.


saw gran torino last weekend and i loved it.
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Old 01-25-2009, 01:09 AM   #69
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Quote:
Originally Posted by Pitysister View Post
she is hot....i'm gonna go see it.


saw gran torino last weekend and i loved it.
I saw that movie last weekend too and it was pretty darn good
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Old 01-26-2009, 06:42 PM   #70
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I bought a very very valuable e-Book yesterday: Leigh Peele's Fat Loss Troubleshoot

I finished reading it in the wee hours of yesterday morning and I have come up with a sort of diet plan which I am still playing around with. It will take some work for me to get my diet down but I am hoping to make a lifestyle change: I can't keep binge eating my whole life and the inches being added to my waist aren't of any comfort other than a thick layer of insulation in this miserable cold weather of 50F.

So, in the hopes of gradually making changes, I am going to do the behemoth task of implementing her logic into my dietary life.

I was very very apprehensive about spending $77 to buy her book because after all I am a poor college student. However, I think it has been one of the best investments I have ever made.

You can download her book out here: Leigh Peele's Fat Loss Troubleshoot

So from now on I am going to log my macro numbers on a daily basis.

Today:

Proteins = 302.2 grams = 41%
Fats = 133.0 grams = 40%
Carbohydrates = 156.2 grams = 19%
TOTAL = 3,012 Calories
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