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Forging a mighty Body

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Forging a mighty Body

Post by Instant_Karotte on Sun Feb 17, 2013 4:30 pm

Hi guys, well, I'm back. My last post was long ago, I lost my motivation to work out due to my new job and university and and and... but a desk job makes me fat and while I got more accustomed to my job a desire rised. A STRONG desire NOT to become lazy and fat but to become strong, powerful and healthy. Not for the next three months or the next year - FOR LIFE. Therefore not only my workouts have to become consistent but my diet. This time for real!

So my buddy Tilles and I decided to start new logs, use similar names and maybe exchange some workouts to keep motivation up.

I'll use BW most times and will add weights when I feel the need to or as a finisher. Keep it simple will be my device for the next three months back at university. A simple upper/lower split should be fine.
The workout will start tomorrow, the diet on March 2nd. Never change two variables at the same time :beardy: When I get used to my new routine I'll manage to eat clean but not before.

In general there are three goals:

Workout - BW, split routine
Nutrition - Cut the crap and start eating healthy
CONSISTENCY - NO excuses, never skip a workout, failure isn't an option!

The Journey starts tomorrow.

(by the way: nice forum, I'll look around more tomorrow)

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Re: Forging a mighty Body

Post by Dave on Mon Feb 18, 2013 1:43 am

Welcome Karotte! Sounds like you're about to do some serious business! Looking forward to your progress. :up:
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Re: Forging a mighty Body

Post by CheesedogTheFirst on Mon Feb 18, 2013 2:16 am

Good to see you back.
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Re: Forging a mighty Body

Post by Rastaman on Mon Feb 18, 2013 4:19 am

Hi mate, look forward to following your journey.

"No excuses and never miss a workout", might have to hold you to that!
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Re: Forging a mighty Body

Post by alexander_a on Mon Feb 18, 2013 6:23 am

Hi friend!

Good to see you starting up here! It will be fun to see what type of training you'll do in your log!

Great mindset as well!

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Re: Forging a mighty Body

Post by Iliander on Mon Feb 18, 2013 6:24 am

Karotte, welcome! :hatsoff:
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Re: Forging a mighty Body

Post by tilles on Mon Feb 18, 2013 8:14 am

Yeeeeeeeehaaaaaaw - he's back :)

I'll start my new log tonight !!! :zerk:
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Re: Forging a mighty Body

Post by ma4ia on Mon Feb 18, 2013 11:45 am

Welcome!I hope you bring new "pain" to this forum !;)

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Re: Forging a mighty Body

Post by itlives on Mon Feb 18, 2013 12:25 pm

Welcome Karotte.
Who are you or should I say- were you ?
Seems others know you, but I'm in the dark here -which is not uncommon for me :roll:
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Re: Forging a mighty Body

Post by tilles on Mon Feb 18, 2013 1:49 pm

He is,was and will always be Instant_karotte :D
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Re: Forging a mighty Body

Post by itlives on Mon Feb 18, 2013 2:56 pm

How can he be back and only have 1 post? I'm confused...
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Re: Forging a mighty Body

Post by Instant_Karotte on Mon Feb 18, 2013 4:11 pm

I had a log at BWC but i messed up because I was too lazy to keep going and my mindset wasn't stromg enough :cry:
My focus was on BW exercises, although I had wrong expectations. You can't do handstand pushups or one legged squats properly without a proper foundation.
So this time I'll go for reps on the 'easy' stuff at first so my joints and tendons get used to the exercises.

And here's my first workout:

BW Squats 3 x 65
Superman 3 x 45
Wall squats 3 x 75 sec
Pushup hold 3x 75 sec (had to do them, could barely walk after the wall squats)
Isometric neck work 2 x 30 sec each side

Thats a point to start from...

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Re: Forging a mighty Body

Post by itlives on Mon Feb 18, 2013 5:29 pm

Gotcha! Thanks for the 'splaining!

Good work and yes, a base from which to start!
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Re: Forging a mighty Body

Post by tilles on Tue Feb 19, 2013 10:11 am

Instant_Karotte wrote:
My focus was on BW exercises, although I had wrong expectations. You can't do handstand pushups or one legged squats properly without a proper foundation.


Oh cmon - wasn't there a point you even could do a muscle up ? :D I just remember you had problems with your knees or something ?
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Re: Forging a mighty Body

Post by Instant_Karotte on Tue Feb 19, 2013 1:28 pm

Nope, (unfortunately) I was not able to do a muscle up. I struggled a the turning point of the motion, but i guess thats where most people have problems with this exercise.
And yes, my knees were pretty crappy at that time, and my wrists and my lower back... perfect excuses :no: But over time,i don't know exactly why, most of these problems almost disappeared.
So muscle ups are on my to-do list for sure, what leads to a question: I often read that you should practise the 'false grip' in order to learn muscle ups, but this grip feels so uncomfortable to me that I wonder if i'm an idiot who is too dumb to hang from two rings... Do you recommend this or do you think it's unnecessary?

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Re: Forging a mighty Body

Post by tilles on Tue Feb 19, 2013 2:42 pm

Question on Muscle ups - where is Iliander ? :P
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Re: Forging a mighty Body

Post by Iliander on Tue Feb 19, 2013 2:52 pm

:toothy: I'm busy with stuff and will post all the workouts I did tomorrow. :P

Karotte, I have no experience with ring muscle-ups. I've always done them on a bar. The false grip makes the muscle-up a LOT easier. False grip muscle-ups are a good progression towards no-false grip muscle-ups I think.
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Re: Forging a mighty Body

Post by Instant_Karotte on Tue Feb 19, 2013 4:14 pm

Thanks for your reply, Iliander. So if I start practicing false grip deadhangs to get used to the false grip, do you think the right spot to place your bodyweight is the bottom of the palm at the end of the ulna? Or do I misunderstand something?

Today's workout:

ring pullups 5 x 8
ring dips 4 x 10
ring rows 4 x 11
pushups 4 x 20
tucked support holds 3 x 25 sec
perfect curls 6kg 12,12,10

Tilles, the perfect curls REALLY fried my biceps. Thanks for that!

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Re: Forging a mighty Body

Post by Instant_Karotte on Tue Feb 19, 2013 4:40 pm

Had a sudden realization: It's only 9pm here and i wanted to go to bed :sleep:
Before my day ends this early I thought I should share my goals with you:

As said, i'll keep it quite simple at first.

Basic BWEs for high reps to get my body used to working out on a regular basis. You'll see me doing a lot of pushups, pullups, dips and rows. A upper/ lower body split routine should do. I don't have specific goals like 'I want to do 100 consecutive pushups' but I want to BUILD A FOUNDATION to be able go for the advanced stuff. The next three months I'll work to get that foundation built. Then I can take the next step and train for the fun stuff.

And there's the next point: I won't skip a workout. Period. There's always time to do some pullups and pushups. No excuses.

The third goal is to get rid of my bad eating habits. Cooking my own meals, keeping the protein up and slighty reducing carbohydrates will be my principle. This part will start in two weeks, I'll post my thoughts the next days.

In general I don't see this as something I'll do for the next weeks, it's meant as a change of my life. Foundation first, then advanced stuff, finally awesomeness.


I'll follow my plan. I'll make adaptions if I need to. But I won't quit.




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Re: Forging a mighty Body

Post by tilles on Tue Feb 19, 2013 4:48 pm

Instant_Karotte wrote:

ring pullups 5 x 8
ring dips 4 x 10
ring rows 4 x 11
pushups 4 x 20
tucked support holds 3 x 25 sec
perfect curls 6kg 12,12,10

Tilles, the perfect curls REALLY fried my biceps. Thanks for that!

Dude, these are already some decent stats aren't they ? At least for me they would be :D

I got the Perfect Curls from Alex, thank him ;)
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Re: Forging a mighty Body

Post by Instant_Karotte on Tue Feb 19, 2013 5:11 pm

You have to keep in mind that I'm only ~65kg, so I don't have to move so much weight.
I'd break under the weight you squatted at your home gym :mrgreen:

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Re: Forging a mighty Body

Post by Iliander on Tue Feb 19, 2013 5:34 pm

Karotte wrote:Thanks for your reply, Iliander. So if I start practicing false grip deadhangs to get used to the false grip, do you think the right spot to place your bodyweight is the bottom of the palm at the end of the ulna? Or do I misunderstand something?
As long as you use this kind of false grip, you'll be fine:

[You must be registered and logged in to see this image.]

In other words, your "abductor pollicis brevis" muscle should still be touching the rings.

That's a great workout btw. :up:
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Re: Forging a mighty Body

Post by itlives on Tue Feb 19, 2013 6:12 pm

Good stuff in here!
AND, I just my got very own first set of rings!
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Re: Forging a mighty Body

Post by Instant_Karotte on Thu Feb 21, 2013 4:00 pm

Got my workout done:

BW squats 3 x 70
supermans 3 x 45
wall squats 3 x 80 sec
pushup hold 3 x 80 sec
isometric neck work 2 x 35 sec each direction

@itlives: The rings I bought were the best purchase i ever made regarding equipment: Pullups at a new level :twisted:
Definitely worth the money.

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Re: Forging a mighty Body

Post by itlives on Thu Feb 21, 2013 5:30 pm

Instant_Karotte wrote:Got my workout done:

BW squats 3 x 70
supermans 3 x 45
wall squats 3 x 80 sec
pushup hold 3 x 80 sec
isometric neck work 2 x 35 sec each direction

@itlives: The rings I bought were the best purchase i ever made regarding equipment: Pullups at a new level :twisted:
Definitely worth the money.

Good workout! I think I asked before, but do you do all three sets of each exercise before doing the next or, do it as a circuit?

Rings- I am going to have trouble with the transition on the muscle-up. I don't know if my shoulder will ever have enough ROM. I like the rings though!
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Re: Forging a mighty Body

Post by tilles on Fri Feb 22, 2013 2:13 pm

Instant_Karotte wrote:

BW squats 3 x 70
supermans 3 x 45
wall squats 3 x 80 sec
pushup hold 3 x 80 sec
isometric neck work 2 x 35 sec each direction


Nice workout dude !
You might try some bridge variations and work up to full bridges ! They are amazing...you'll feel muscles in your back you never felt before.
Plus they feel just awesome on the whole back, free up the shoulders and rotator cuff somehow...I never had back pain since I started doing them !
Try the Convict Conditioning Progressions if you can't do full bridges yet...if you don't have the book I could 'give' it to you :)
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Re: Forging a mighty Body

Post by Instant_Karotte on Fri Feb 22, 2013 2:40 pm

Thanks for the tip! I'll definetely give it a try, could use an exercise to loosen my shoulders. darn typing all day long... As far as I remember you already 'gave' part 1 (there are two parts, or am I wrong?) of Convict Conditioning to me :D

More than the half of my coworkers are sick as f*** and still go to the office. Only a matter of time until it got me. My throat (weak spot of mine...) is sore once again. Worked out anyway! (with slightly reduced intnensity)

Upper body day:

pushups 25,20,20,20
ring pullups 7,7,7,7
ring dips 8,8,8,8
ring rows 9,9,9,9
tucked support holds 20,20,20 sec

left out the isolation exercise, wanted to lay down :pale:

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Re: Forging a mighty Body

Post by tilles on Fri Feb 22, 2013 2:45 pm

Still a good workout ! Yep there are two parts, but the bridge progressions are in the first part so go for it - especially if you're sitting in front of a computer all day ;)

And try this one against getting sick : Ginger and green tea ! Peel the a piece of fresh ginger, dice it, put it in a cup with some green tea and pour the hot water over it.
Helps.
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Re: Forging a mighty Body

Post by Instant_Karotte on Fri Feb 22, 2013 2:59 pm

Thanks again, i'll try that tomorrow. Got the green tea but not the ginger so I'll buy some.
For now, maybe a small (!) glass of Jäger could help.... I'm not kidding, think of all the herbs and stuff :toothy:

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Re: Forging a mighty Body

Post by Dave on Fri Feb 22, 2013 4:44 pm

Lol x 2 at "small (!)" and "herbs and stuff"! :lol: :lol:
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Re: Forging a mighty Body

Post by Instant_Karotte on Sun Feb 24, 2013 3:53 pm

Didn't drink any Jäger, tried tilles' tip instead. Seems to work. And btw: Why didn't I discover green tea before? This stuff tastes awesome!

Lower body/back day:
Still not fully recovered. Slightly reduced/ didn't increase the workload.

BW squats 3 x 70
partial bridges 3 x 20
wall squats 3 x 70 sec
Pushup holds 3 x 80
isometric neck work 2 x 35 sec each direction

I found out that last time I cheated on the wall squats: I put my hands on my knees in order to reduce tension in my legs. Fixed this. This got my legs shaking.
With the bridges I'll go slow, they're pretty tough and I don't want to rush this time. Wrestler's bridges seem to be kind of a goal.

Maybe I replace the pushup holds because I think I do enough pushups on my upper body day.



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Re: Forging a mighty Body

Post by tilles on Sun Feb 24, 2013 4:02 pm

Especially green tea mixed with ginger - mhmh spicy :)

Partial Bridges - which variation do you do ? Using a bench or a desk ? Or are these the first variations without any arm involvement ?
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Re: Forging a mighty Body

Post by Instant_Karotte on Sun Feb 24, 2013 4:09 pm

The first set I did with 'real' partial bridges using my pushup bars (my wrists thanked me for that) and the second and third I did without arm involvement. I totally Underestimated how much the thighs have to work :eyebrows:

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Re: Forging a mighty Body

Post by tilles on Sun Feb 24, 2013 4:13 pm

Okidoky, I feel the 'real' partial bridges or full bridges are great on my upper back, spine and shoulders ! Anyways go slow and don't rush.
Not just in the thighs...the first few times I even felt them in my abs :idea2:
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Re: Forging a mighty Body

Post by Instant_Karotte on Sun Feb 24, 2013 4:17 pm

Aren't bridges called the 'king of all exercises' in 'convict conditioning'?
Wade's thoughts on how important it is to train your back by doing bridges are quite pictorial explained... He seems to really stand for what he's saying.

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Re: Forging a mighty Body

Post by tilles on Sun Feb 24, 2013 4:19 pm

Let's just put it like that : If you don't do them you're missing something :D
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Re: Forging a mighty Body

Post by Instant_Karotte on Sun Feb 24, 2013 4:29 pm

Seems legit to me. And on top of that bridges seem to be more fun than supermans :razz:

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Re: Forging a mighty Body

Post by tilles on Sun Feb 24, 2013 4:34 pm

Yeah man - I stopped doing Supermans a long time ago...can't stand them :P
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Re: Forging a mighty Body

Post by Dave on Sun Feb 24, 2013 4:56 pm

Supermans have their place in recovery and prehab. For spinal extensor strength and hypertrophy training, supermans and especially weighted back extensions are far superior to bridges. Bridges train flexibility and endurance, though I'd still say that supermans beat bridges for low back endurance development. At least that's the feeling I get from having a decent amount of experience with each movement.

All that said, you can't hit your glutes in either exercise to even a fraction of what you can in the bridge, and glutes are supremely important to protect the low back.
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Re: Forging a mighty Body

Post by Instant_Karotte on Sun Feb 24, 2013 5:12 pm

Dave.cyco wrote:All that said, you can't hit your glutes in either exercise to even a fraction of what you can in the bridge, and glutes are supremely important to protect the low back.
I'm not sure if I get you... Do you mean you can't hit the glutes in the superman as much as in the bridge? Or am I completely wrong?

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Re: Forging a mighty Body

Post by Dave on Sun Feb 24, 2013 5:27 pm

You understood me perfectly. :)
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Re: Forging a mighty Body

Post by Rix on Sun Feb 24, 2013 6:35 pm

I hate superman's. Irritate my back. Love wrestler bridges!!
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Re: Forging a mighty Body

Post by Rastaman on Mon Feb 25, 2013 7:43 am

tilles wrote:Anyways go slow and don't rush.:

Good Advice!

Spend as much time as you can with the Glute bridges and Straight Bridges
The solid base you develop in these early steps will benefit you greatly when you progress to Full Bridges and harder variations later.

With the Glute bridges really concentrate on tensing your glutes and when you progress to harder the Steps try to initiate every bridge movement this way to protect the lower back... Something I learned the hard way!

A foam roller really helped me to loosen up my upper back before starting bridging and still does. That and tensing the glutes hard through the whole motion will make sure you don't pinch your lower back.

Something Josh suggested that really helped me was visualising curling your upper back around a basketball and extending the spine, rather then bending from the lower back.

Sorry to ramble on...

Your making some great progress here mate!



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Re: Forging a mighty Body

Post by Instant_Karotte on Mon Feb 25, 2013 5:00 pm

Thanks a lot for the advice, I'll adhere them. Especially with my former back problems the last thing I need is a cricked lower back...

Well, today was upper body day and I managed to re-do the last workout before I got sick - and even a liiiiittle more.

pullups 8,8,8,8,8
ring dips 10,10,10,10
ring rows 11,11,11,11
pushups 25,25,20,20
tucked support holds 25,25,25 sec
perfect curls 6kg 12,12,12

Eventually I'll exchange the curls with kickbacks or something similar every other workout, I kinda like an isolation exercise at the end - I simply like when it burns :mrgreen:
And there's a lot of work to do in order to get ready for muscle ups. False grip deadhang, here I come!

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Re: Forging a mighty Body

Post by itlives on Mon Feb 25, 2013 7:20 pm

[You must be registered and logged in to see this link.]

I like white tea... and green... and black :nod:
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Re: Forging a mighty Body

Post by Instant_Karotte on Tue Feb 26, 2013 3:19 pm

itlives wrote:[You must be registered and logged in to see this link.]

I like white tea... and green... and black :nod:

Tea seems to be a helluva a drink :cheers2:
So much benefits and so less time to drink liters of that stuff... I should make a habit of making a can of tea every morning and taking it to university.


Rest day.


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Re: Forging a mighty Body

Post by CheesedogTheFirst on Wed Feb 27, 2013 2:15 am

Do it! Green tea (and all other types, white, black, red) is the stuff. I drink about a half gallon of green tea every day.
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Re: Forging a mighty Body

Post by Dave on Wed Feb 27, 2013 2:16 am

That reminds me I have some green tea left over I didn't finish at work! Gulp! :cheers2:
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Re: Forging a mighty Body

Post by tilles on Wed Feb 27, 2013 5:36 am

Besides green and black tea I love any kind of spiced tea with cinnamon, ginger and pepper ! If you want to try them Julian (they're really delicious) : the best brand for these is Yogi tea ! You will find them in anz Reformhaus I think...but I think I also saw them in a Edeka a while ago. Anzways best one of yogi tea are either Sweet Chai or Sweet Chili !
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Re: Forging a mighty Body

Post by itlives on Wed Feb 27, 2013 10:01 am

Agreed tilles! I like Yogi teas if I don't buy bulk. Bulk is the best way to go if you're a consistent tea drinker.
I usually get the Yogi teas in the winter to warm my old bones. A new one I found (new to me) is Sweet Chili - GOOD!
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