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Old 14-09-15   #3781
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Re: "Our" fitness journal.


Reverse hyper will definitely help! Try it. I broke my back squatting 85/90 kgs without a power rack/w/o belt (I used to throw the bar behind when i burnt out during sets! Crazy me!) on an uneven floor with shitty unbalanced weights. I had a feeling I won't ever be normal again. Although the pain subsided but I always had a feeling something weird happening in my low back. The injury relapsed after one year (very common) while I was picking up a coffee cup. I saw an orthopedic. Although the extreme pain went away in few days but the tingling underneath pain was always there. 4 sessions of reverse hypers and my back was healed like it was before. I squat/dl more now and do 2 sets of reverse hypers 10/15 reps. It was almost magical. Now no issues whatsoever. Infact last week I modded the RH weight bar to do weighted RHs. Will upload pics later.
Originally Posted by vinay2070 View Post
When i had an injury after accident on my cycle like 15 yrs back, I had a tough time recovering. Later on like 8 years back, i started with deadlift on an empty bar!
Proper form helped. I slowly started adding weights and now am at 93KG! Reverse hypers are good, but wont add CORE strength! Am happy with my progress.

Was just wondering if belts made a difference, then I don't mind spending on one! And i never perform One rep max on any exercise. Not worth it for me.
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Old 14-09-15   #3782
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Re: "Our" fitness journal.

Sorry, I confused reverse hypers with hyper extension. We have hyper extension bench in our gym, where I do 2 sets as a warm up before dead lifts. Never tried reverse hypers though. Will try it this week on a normal bench. Looks tough!
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Old 14-09-15   #3783
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Re: "Our" fitness journal.

You won't find a reverse hyper machine in India as of now. Both exercises look almost same but works differently.
Originally Posted by vinay2070 View Post
Sorry, I confused reverse hypers with hyper extension. We have hyper extension bench in our gym, where I do 2 sets as a warm up before dead lifts. Never tried reverse hypers though. Will try it this week on a normal bench. Looks tough!
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Old 15-09-15   #3784
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Re: "Our" fitness journal.

just curious - does anyone here use their breath too as a 'belt', particularly in deadlifts?!
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Old 16-09-15   #3785
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Re: "Our" fitness journal.

Squat- 107.5kg 5x5
DL-110kg 5x5
OHP-55kg 1x5,62.5kg 1RM
Bench- 80kgx3
chinups-Bodyweight+20kg x4
Bodyweight 74kg @5'10"
Wasted too much time trying to get visible abs and on shitty training plans. Not anymore.
Current Program looks like this.
(H)Hypertrophy - 3x12, 3x8 for DL 70% of 1RM
(P)Power-3x3 70% of 1RM
(S)Strength-5x5 80% of 1RM


Day 1 (Mon)
S Squat
H OHP
P DL

Day 2 (Wed)
H Squat
P OHP
S DL

Day 3 (Fri)
P Squat
S OHP
H DL

Day 4 (Sat)
accessory stuff
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Last edited by ScaR; 16-09-15 at 05:56 PM.
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Old 17-09-15   #3786
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Re: "Our" fitness journal.

It is not tough, just different.
Originally Posted by vinay2070 View Post
Sorry, I confused reverse hypers with hyper extension. We have hyper extension bench in our gym, where I do 2 sets as a warm up before dead lifts. Never tried reverse hypers though. Will try it this week on a normal bench. Looks tough!
Yes :

Valsalva's Maneuver, Stronger Breaths and Sports Breathing

Valsalvas maneuver.

This is more important than a belt. This is paramount in all lifting. Master this.
Originally Posted by The Outsider View Post
just curious - does anyone here use their breath too as a 'belt', particularly in deadlifts?!
Nice. Give Jim Wendler's 5/3/1 a try, All Pro is another option. I am still stuck with LP on SS. Erratic work schedule I guess.
Originally Posted by ScaR View Post
Squat- 107.5kg 5x5
DL-110kg 5x5
OHP-55kg 1x5,62.5kg 1RM
Bench- 80kgx3
chinups-Bodyweight+20kg x4
Bodyweight 74kg @5'10"
Wasted too much time trying to get visible abs and on shitty training plans. Not anymore.
Current Program looks like this.
(H)Hypertrophy - 3x12, 3x8 for DL 70% of 1RM
(P)Power-3x3 70% of 1RM
(S)Strength-5x5 80% of 1RM


Day 1 (Mon)
S Squat
H OHP
P DL

Day 2 (Wed)
H Squat
P OHP
S DL

Day 3 (Fri)
P Squat
S OHP
H DL

Day 4 (Sat)
accessory stuff
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Old 17-09-15   #3787
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Re: "Our" fitness journal.

5/3/1 is linearly periodized and the program I made utilizes Daily Undulating Periodization. They have proven that latter is better, check out the study by Rhea et al from 2002.
It's a good thing that you can still milk gains from LP.
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Old 18-09-15   #3788
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Re: "Our" fitness journal.

Originally Posted by Rockfella View Post
It is not tough, just different.


Yes :

Valsalva's Maneuver, Stronger Breaths and Sports Breathing

Valsalvas maneuver.

This is more important than a belt. This is paramount in all lifting. Master this.


Nice. Give Jim Wendler's 5/3/1 a try, All Pro is another option. I am still stuck with LP on SS. Erratic work schedule I guess.
i think you mistookingly mixed my and vinay's posts in replying. anyway, yes, i was indicating towards power breathing method(s). much effective! thanks for that link! will read that up. have known the importance of various forms of breathing, breath-work and their multiple-uses (in daily life too!) since long, thanks to 'Sanchin'-kind and other forms of training in external as well as internal martial arts practice!! additionally (don't know if its mentioned in that linked-page as well), i sometimes also use the 'anal sphincter contraction' method in breath-work and muscle-tensing/contraction. this also i had/have been using in some other activities too (in slightly different forms) prior using in lifting as well. although if overdone can easily sap your energy and leave you quite fatigued & vigourless/disoriented.

have stopped following any routines/programs as such, due to the kind/nature of my work as well as because programs interfere in my other forms of training & practise. since some time, have been sticking to just the basic lifts, and accessory and some hypertrophy-work thrown in, all done either in my own 'custom-program/routine' way or as i am feeling like.

Last edited by The Outsider; 19-09-15 at 02:32 PM.
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Old 19-09-15   #3789
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Re: "Our" fitness journal.

I have a quick question. Impact of your sexual life on work outs. As many of us are married, we do have a sexual life. Does it has significant impact on your workouts? When I used to go to gym, instructor said strict NO NO to ejaculation by any means. From internet, it is a total different story. So, just wanna know from practical experience. How do you feel having serious work outs and sexual life side by side?
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Old 19-09-15   #3790
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Re: "Our" fitness journal.

Originally Posted by BULLZI View Post
I have a quick question. Impact of your sexual life on work outs. As many of us are married, we do have a sexual life. Does it has significant impact on your workouts? When I used to go to gym, instructor said strict NO NO to ejaculation by any means. From internet, it is a total different story. So, just wanna know from practical experience. How do you feel having serious work outs and sexual life side by side?
my sincere suggestion - try to walk the golden path, of moderation (in your happily married life as well as in training/exercising). aal shall be well.
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Old 19-09-15   #3791
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Re: "Our" fitness journal.

Originally Posted by The Outsider View Post
my sincere suggestion - try to walk the golden path, of moderation (in your happily married life as well as in training/exercising). aal shall be well.
I need concrete answer, I will be starting serious work outs once more, my fitness levels have decreased drastically over years. But this is something I really need to know.
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Old 19-09-15   #3792
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Re: "Our" fitness journal.

Originally Posted by BULLZI View Post
I need concrete answer, I will be starting serious work outs once more, my fitness levels have decreased drastically over years. But this is something I really need to know.
that was concrete enough. complete abstinence usually is not the cup of tea of a householder, but moderation is. don't overdo (either of the two).

put more focus on rebuilding yourself. if you expend more energy in bed, it would naturally take a few days' time to regain it to put the focus back on your training-regimen. again, eating a good and balanced diet with taking sufficient rest would be paramount too. i say don't also overthink on this. just start your regimen. if you follow it religiously and with discipline, you anyway won't be left with that 'extra' bubbling energy insisting & nudging you to be released someway or the other; won't be left with much to even think over this (again, if you sincerely follow your regimen; you would be 'positively exhausted' enough that your mind won't attempt going much astray). since you seem serious to restart training, conserving and managing energy to divert it to purposeful pursuit(s) should be the first protocol to follow and adhere yourself to.

P.S. - if you're planning to bulk up, you would be consuming more food and calories. just keep control on what you eat, as increase in food-intake, esp. the junk-variety and the spicy-oily kind usually (over)-stimulates & 'irritates' the 'lower mouth'. but if wanting to be fit, i hope you would avoid such things. additionally, read about and employ the 'anal sphincter contraction' method (that i mentioned in my last-to-last post) in your breath-work when doing compound (or otherwise) lifts [esp. during the pulling ones] and other training-activities. this is a terrific practice to also keep one's energy-flow in check (from seeping into the sexual channel much)! if you are in the habit of meditating or doing concentration-exercises, you can do it in short-bursts in those too. else, even post a regular training-session, while resting for a few mins. let me know if this helped, or if you need some more specifics. would try to add as much as i know and have experienced (preferably through PMs, as i feel discussion specifically on this could very well be beyond the scope of discussion of/on this thread/forum).

P.S. 2 - IMHO, DON'T get involved in sexual activity at night after a good training-session in the evening. can't quite explain the feeling, but you would feel very 'loose' the next morning as if some vigourful gain got lost with your energy, as compared to the vigour/freshness and 'tightness' in your sinews that you feel if had you not indulged yourself the previous night after training. you could experiment on this once-twice and draw your personal inference/rules to be followed from your own results. otherwise, reserve some off-days for such activity. so you see, comes to some discipline/self-regulation again.
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Old 19-09-15   #3793
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Re: "Our" fitness journal.

Funniest broscience ever heard! Ignore that trainer man!
Originally Posted by BULLZI View Post
I have a quick question. Impact of your sexual life on work outs. As many of us are married, we do have a sexual life. Does it has significant impact on your workouts? When I used to go to gym, instructor said strict NO NO to ejaculation by any means. From internet, it is a total different story. So, just wanna know from practical experience. How do you feel having serious work outs and sexual life side by side?
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Old 19-09-15   #3794
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Re: "Our" fitness journal.

I would say why not. Ignore the stupid trainers.
Sex and lifting heavy stuff is a routine in a primate's life. I don't know where these myths come from. At times I have even lifted weights an hour after ejaculating with no difference in performance whatsoever. Sex at most consumes like 4 calories per minute and maybe 5g of protein. Don't stress it.
http://journals.plos.org/plosone/art...l.pone.0079342
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Old 20-09-15   #3795
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Re: "Our" fitness journal.

Ok I wanted to had some practical experience. Thanks for clearing my doubt. I have already read the theory part of libido and testosterone. Just wanted some real life examples before.jumping into work.out sessions once.more. Thanks @ScaR and @Rockfella. This topic raised by me is quite important and also lots of us have got misleading information.

Also.thanks @The Outsider for.your explanatory post.
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Last edited by BULLZI; 20-09-15 at 01:05 AM.
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