February fitness skills

I'm holding steady. No on a light week, but the storm cycles are really pretty bad this year- there's NOWHERE off concrete to run for about a month, now. And running on concrete gets brutal after a while.

Pulling my swings and snatches like mad, though
 
How far off of perfect form from doing Hindu squats can I get without worry of injury? I can get my butt pretty much all the way down, but my back ends at about a 45 degree angle, feet splayed about 90 degrees, with my shoulders and knees forward of my toes.
As much as possible, i like the exercise, although I can only do one at a time. I did a few today, but don't want to knock out several in a row until I build up a little more stability. Just want to make sure I am doing them correctly. Thanks for any help I did go to the Furey web page, but am not quite sure from the angles of their pictures if I am doing them safely.
 
Bumppo said:
How far off of perfect form from doing Hindu squats can I get without worry of injury? I can get my butt pretty much all the way down, but my back ends at about a 45 degree angle, feet splayed about 90 degrees, with my shoulders and knees forward of my toes.
As much as possible, i like the exercise, although I can only do one at a time. I did a few today, but don't want to knock out several in a row until I build up a little more stability. Just want to make sure I am doing them correctly. Thanks for any help I did go to the Furey web page, but am not quite sure from the angles of their pictures if I am doing them safely.
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one thing that works very, VERY well for mobility, range of motion, and general cals on this is to start with wall squats. with or without a small weight (even a 1 liter water bottle) stand with your toes against a wall (or near it)- facing the wall, and start doign a squat. there's a lot of hoopla about foot angles, but anything around 5 to 30 degrees outward facing from straight ahead should be fine.

Wall squats you want to work slow, but even. Don't slow it down TOO much, but work for a slowish, even motion with no bounce. At the top, get into the habit of doing a full clench. butt cheeks, abs, and thighs- front and back of thighs... (everything else will clench sympathetically)

from there, the more dynamic hindu squats becomes a lot easier, as do deadlift and swing motions.

you might also want to look up light weight hack squats- hands behind your tailbone with a light to medium weight (I use 24KG, but started at 4kilos) for a full, deep squat and return.

if you have light dumbbells or kettlebells, you can use the motion of the wall squat to do "squat to press" where you hold the weight in a 'clean' position, squat down, up, then press the weight up. repeat. sets of 6 of those with a 30-45 second break in between, done 8 times, is a sweat maker. One or two handed, doesn't matter.
 
I meant to do a weekly update on Saturday. I'm a little late, so...

This week pretty much sucked. I failed in my first week goals, which were to transition my running and workouts to the morning and start a cardio/core workout mon-fri for 1hr after work.

I've been tired as hell, and had a major family problem pop up on Tuesday, which totally drained what little energy I had left.

I did Tuesday's workout in the morning, and even did cardio after work. I ran Wednesday morning; but didn't go do cardio after work. Thursday and Friday, and Saturday, I didn't do anything. I've basically slept off and on all day Saturday and today; hoping that I've made up for lost sleep.

I think I'll be getting up to run tomorrow morning.
 
CK, everything we do is on a rhythm, don't sweat a missed workout, it don't matter. If you're too drained, take the day off. Hungry, eat something healthy. If you're not, dont eat. When you feel good, get to it! Your body grows when it has rest and fuel, and gets rid of garbage when you have rest and you aren't stuffing food down. It is all needed, even if it is hard to quit sometimes.
 
Now I am done my internship and have a regular schedule for work I can get back to regular workout, I have been still working out a couple times a week with the KB and DB but not hitting the gym like I like to, but now I can hit the gym atleast 3 days a week and swing the bells for 2 on top of doing theraputic exercise at work for 30 hours a week I think I should be able to round the next curve , down to 244 from 318 last january still have about 15 to go.. the hardest 15 .


keep at it guys and keep safe

cya
jimi
 
I was down 4 more pounds last week. For a total of 15 in 3 weeks. I am going to do my best to keep eating clean. I also need it to dry out here in Texas, so I can get some fun outdoor activities.
 
Week 29

Decided to take it easy this week - have hit a target of 203 lbs (14.5 stones), waistline is down to 34 inches and horse (percheron) stood on my toes so its a little bit sore.

I am not a big fan of gyms and weights so I have decided to increase my horseriding to one hour every week. Use the stairs at work (8 stories to office) every day and swim one hour per week. Alongside my 100 squats, 50 pressups, 60 backarches and situps every evening. Keeping my daily intake under 1800 calories.

Booked myself in to see a knee specialist after doctor diagnosed me with housemaids knee, sore when bending but fine after warming up. Probably due to my work as a computer network installer in my twenties and an office move recently that saw me crawling around plugging in network cables under desks.
 
I am taking a deload week, I realized it was time after I had a spurt of strength and energy for a week, then can't hardly lift anything. I don't think I have had a week off in a couple months, though I think I had 5 or 6 days off at one point.

I made a new personal record on my squats a week ago, so am anxious to get back to it here shortly.

JWade, it sounds like you're doing well, just don't forget that food and rest are every bit or more important to your program than working out!
 
Any Cal. said:
JWade, it sounds like you're doing well, just don't forget that food and rest are every bit or more important to your program than working out!
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I get what your saying 100% , everybody wants to go to the EXTREME,but really they are doing more harm than good, liver, kidneys, heart, all need to be taken into consideration with any kind of "exercise plan or diet " its not all about loose as much as you can as fast as you can, 1-1.5 lbs / week is a very safe rate to take weight off.

nutrition is a huge part of my lifestyle, I refuse to "go on a diet" they don't work in the long run, so my wife and I have made huge changes in what and how we eat , so it's just eating right. Whole grains,veggies, legumes,nuts and seeds, all things in moderation, proper portion sizes lots of h20 and eating at decent times kinda the complete opposite of what I use to do.....I lost the first 30 lbs or so with eating right and yoga, nice and easy like.

It may soundlike a lot of exercise I posted but really on the days out of the gym I only do a 10-15 minute KB workout , and my gym workouts are focused on total body and metabolic, 3 heavy 2 light and 2 off is basiclly what I do , for a total of about 6-7 hours a week exercise about half of that being cardio , if I need a day off I take it, listening to my body is probly the biggest thing I learned. As far as work stuff that is more streching and simple movements with very light resistance and I will show then away you go I count and tell'em there not doing it right or not.

I am looking at taking some courses based on weight loss consulting and nutrition in the near future. Shifting my focus to the bariatric end of physiotherapy .

cya
jimi
 
CKyle, it was 305 to a box below parallel. I am excited about it because it was the first PR I have had on squats in 6 months or better, due to a strained muscle in my back that had me down for close to three months. Well, that and the fact that it gets me a little closer to my goals!
 
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JWade, I am a bit jealous. At one point I dropped a lot of weight by changing to a proper diet, but always wished that I had exercised while doing so to preserve a lot of the muscle I had. You're ahead of the game! :thumbup:
 
Joezilla said:
:) we just got kettle bells in. 15 lbs all the way to 75! These things are TOUGH!!
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Been using the KettleBells for 7 years now and I can honestly say it doesn't get better than these. strength, speed, flexibility it's all there. the bells took the Krav-Maga training through the roof.

The wife and I have about 6 sets of bells ranging from the 26LBS to the 70LBS. we recently bought and tried the P90X as well but I went back to the Bells and she's going incorporate the bells into her P90X.

my advice is if your going to give these a try then buy a DVD or 2 and learn them the right way, or better yet find a certified instructor in your area and take a few lessons one on one and then when you feel comfortable go on your own. the DVD's from Pavel Tsatsouline are the best.
 
Another 4 pounds off this week, bringing me to a slimming 283.... lol We are covered in snow here in Dallas, looking to get to the gym tonight.
 
Any Cal. said:
CKyle, it was 305 to a box below parallel. I am excited about it because it was the first PR I have had on squats in 6 months or better, due to a strained muscle in my back that had me down for close to three months. Well, that and the fact that it gets me a little closer to my goals!
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That sounds good to me. My squat pr is 195lbs. Anything more than that and my back feels like it's going to fold. My leg press 2rm pr is better, at 450lbs.
 
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