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Henrik Kesler

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Everything posted by Henrik Kesler

  1. Yesterday was 'squat day' for me which is basically my leg day. I always like getting the hardest and heaviest workout of the week out of way early. I'm going to try a new approach to my squat training so I'll be strong enough, and my technique will be improved enough to give 405 a ride sometime in December. Instead of doing my squatting and then doing assitancy stuff like leg pressing, hack squats, or single leg work, I'm going to squat, do a hamstring movement, and then squat again. The theory behind this is that to squat more, you simply have to squat MORE and nothing builds the squat like squatting. This could either work brilliantly or I'll be a cripple in 6 weeks.
  2. Fair enough. Looks like Canucks are going to roll a Boston/LA style top-6 in the future with Gaunce and Horvat.
  3. Similar to Guance but more offensive upside. Yes he and Gaunce had near mirror point production, but you have to remember Horvat is a year younger than Gaunce and just as productive.
  4. Excited to see how today's picks turn out. Very solid draft, but still think Gillis should have gotten more for de-Schneid

  5. I'm glad to help, just keep an open mind and learn to build a BS meter. By my count that makes 11-13 exercises during a gym session. How long are you at the gym? I do 3-5 exercises plus a bit of conditioning and I'm pushing 90-120 minutes depending on what my main movement is. What rep ranges are you hitting on the compound upper movements (the regular and incline benching, both with the bar and dumbbells) and what rep range are you hitting with the isolation stuff? I ask because it seems your program is a bit all over the map with no paramenters to allow for progressive overload. Push and pull are used to identify the way direction in which your arms and the weight move during a movement on the concentric (contractile) phase. 'Push' exercises move the weight away from the body and work the muscles of the front. 'Pull' exercises move the weight towards the body (oversimplification) and generally work the muscles of the back. You want your push and pull exercises and reps to be roughly equal so that the muscles of the front don't overpower the muscles of the back and pull your shoulders out of correct anatomical position (again a gross oversimplification). Final question, what are your back exercises, specificially?
  6. Seems like overkill to me. The key to progress is NOT doing 17 different exercises, but progressively overloading (either more weight or more reps, or both) the big movements and doing 1-2 'filler' exercises. If you want to focus on upper chest, do two incline exercises first, (I'd do incline BB bench 4x6-8 followed by incline DB bench 4-5x10) then throw in some flat bench and dips. I wouldn't worry with decline if the goal is the upper chest because decline is primarily a target for the pectoralis major (lower 2/3rds) or the chest and has litle if any affect on the upper chest. Sidenote: How much pulling are you doing? You are doing a lot of pushing exercises which can cause some serious shoulder issues like your shoulders being pulled foward because the muscles of the back are overpowered by the muscles of the chest. I also can't imagine your back work is anything more than cursory if you're doing 7 push exercises first.
  7. Apparently the Penns have an interest in what the Canucks have and would be willing to trade him to the Caucks per Chris Nichols twitter

    1. Show previous comments  17 more
    2. Magikal

      Magikal

      Durl for letang straight up.

    3. Durl Dixsun

      Durl Dixsun

      Durl for Letang + Crosby + Malkin + 4 1firsts

    4. naslund.is.king

      naslund.is.king

      Nah ill stick with durl

  8. You are correct on all counts, especially the bolded. How doctors ever thought dietary cholesterol (read non blood stream ingested cholesterol) had a direct and measurable impact on blood cholesterol boggles my mind.
  9. You have the bases more than covered. The issue now is eating enough to grow and just being patient.
  10. I suggested 5 reps for a reason. The reason being that getting bigger requires getting stronger. In addition, 5 reps builds a bit strength while also providing sufficient stimulus to force growth. It is most useful to build a strength base first and then transition to higher reps if looks are the goal. Also, all other things being equal the stronger athlete is the better athlete regardless of who is bigger. If you actually read what I wrote, you'll see that I suggested 5 reps for the compound movements and higher reps of 10- 12 for the isolation work. The isolation work is to give the muscles hit by the compound movement more volume and to help promote growth Yes form is important, but perfect is the enemy of good in this situation. Adding weight at constant intervals is the basis of progressive overload, something that is essential for progress. Getting bigger and stronger is like getting a sun tan, you must continually provide more stimulus in order to force the body to adapt. As a newb, one can adapt to the stimulus from one workout in 24-48 hours and in order to force further adaptation, more weight must be added with each session. How is it going to be hard to follow? You don't squat every day, you squat every legs or lower day which is 1-2x a week, completely doable. Furthermore, you won't be deadlifting every day either since you only do it on pull day which means its again 1-2x a week...something entirely doable for a newb. Next, yes the deadlift does work the legs, however, it is NOT a leg dominant exercise. When properly performed, a deadlift mainly targets the muscles of the back as well, namely the spinal erectors which must maintain the spinal extension throughout the pull. Finally, hitting all the muscle groups as quickly as possible is horribly inefficient for someone who has little training experience. Furthermore, how does one hit all the muscle groups as quickly as possible without doing 17 different exercises which, IMO, is a grand waste of time unless you are going to compete in bodybuilding.
  11. Good. It isn't called the fit fix here in the States, but they have something similar and just as dumb marketed to new gym clientele at the big commercial gyms here. The machine circuit is nothing more than a money making scheme by the machine makers to get stupid gym owners to by 35 different machines that take up 75% of the gym floor space.
  12. You can do much better than the fit fix program. Machines can have SOME value (leg press and hack squat are pretty good) in a program, however, they should not be the BASIS of the program. Also, I'd do the cardo after you lift or not at all since you play ball hockey. The key to measureable progress in the gym is being able to make constant progression through increased loading of the movement. Machines do not offer this ability because at some point you will stall out and be incapable of adding weight for long periods at a time. In addition, machines are best used for "filling in the gaps" IMO and therfore for them to be useful you must first build a muscular base from which you develop "gaps" because some smaller muscles get left out. You don't have to do a full body rountine, but I do suggest that your workouts have 1 compound movement that can be progressively overloaded and then 2-4 other exercises that target that half of the body. The "other" exercises are used to fill the gaps that the big movement doesn't hit. When you structure you traiing this way, you can either do it in a push/pull/legs manner, or an upper/lower manner. Example push/pull/legs: Push: Bench 3x5 (add 5lbs per session until you can't anymore, then add 5lbs/week) DB Bench 5x10 Flyes 5x10 Skull Crushers 5x10 Pull: Deadlifts 1x5 (ramp up to a top set of 5, add 10lbs per session) V-handle cable row 4x12 Face pulls 5x20 Curls 5x10 Legs: Squat 3x5 (add 10lbs a session, 5lbs when you can no longer at 10, then 5lbs/ week after that) Leg press or Hack Squat 4x10 Single leg extensions 4x12 Leg Curl 4x12 Sample upper/lower split: Lower: Squat 3x5 (add 10lbs a session, 5lbs when you can no longer at 10, then 5lbs/ week after that) Leg press or Hack Squat 4x10 Single leg extensions 4x12 Leg Curl 4x12 Upper: Push: Bench 3x5 (add 5lbs per session until you can't anymore, then add 5lbs/week) DB Bench 5x10 V-Hanle Rows 4x12 Skull Crushers 5x10 Curls 5x10
  13. I only go 3-4 days a week, but that is because of what I train for and the need for systemic recovery between workouts, and because its easy to go 3 days a week when you have 3 lifts that are the core and focus of your training. As for you asking how often to go, what routine have you decided to go with? If you decide to go with what I linked, 3 days with a day off between each workout would be ideal. As for ball hockey, I wouldn't classify it as a 'gym day' because you aren't really training anything, it is just general conditioning.
  14. nothing makes a hockey game pass faster than a nice glass of bourbon

  15. Makes sense. In hindsight, I realized my proposed shake had an extra 160 calories (oops). Can you redistribute your protein and carb intake to still hit your goal numbers if you have a shake that is 30p/60c?
  16. Peri-workout nutrition, and the 'benefits' one can recieve from 'optimizing' it, are marginal at best, but if it makes you feel better and helps with compliance keep doing it. If anything, I'd cut the protein in the shake in half and then add 2x the protein amount in carbs, so the post workout shake would be ~40g protein 80g carbs.
  17. Maybe, but I think the difference in weight moved would be marginal and practically unimportant if bench strength is the goal and you use tricep work to help keep the bench moving upwards.
  18. You can do either, but IMO as a newb you're better off just doing all of your sets from one exercise then moving to the next one. This is particularly true if you're doing compound lifts (squat, bench, deadlifts) like you should be. Supersetting and giant setting (doing 3+ exercises consecustively for one set, then repeating) is best saved for isolation movements (curls, flyes, etc) and later in your training career (3+ years into it).
  19. Muscle "toning" doesn't actually exist, it's a myth of the fitness guru comunity. Muscle 'tone' is all about having a low enough bodyfat % to actually be able to see the muscle, nothing more, nothing less. Also, I think you'd do well to try and gain some weight. 5' 10" 165 is awful skinny having been that size myself at one point. As for a routine, sticking to the basics and maximizing your newb gains (which are fantastic and short lived) would be the best option. I ran this: http://startingstrength.wikia.com/wiki/The_Starting_Strength_Novice/Beginner_Programs and saw some nice gains with the biggest benefit being I was no longer as strong as a wet paper bag. The key to the program I linked is adding weight EVERY SESSION because you're a novice and can do such things because by definition, you won't be strong enough to create a stimulus so large that you can't recover from it fully in 24-48 hours.
  20. How would training triceps on the same day as chest not be optimal for strength?
  21. Your training goals and mine are vastly different. Yes protein is important, but only to a point. Once that point is reached, you are better off filling in your calorie needs with carbs and fat, not more protein, plus carbs are ******* delicious. I train for strength on the big lifts (squat, bench, deadlift) so training as you describe would be asinine because it's not the stimulus needed for the desired adaptation. I do however do BB type stuff to fill in the gaps once I'm done with the big lifts and I use 'sets and reps' so I can track the tonnage moved and adjust upwards when necessary.
  22. Wrong. Carbs are the key to gaining mass. Huge protein intake (more than 1-1.25 grams/lb of bodyweight) is sooooo overplayed when in reality it's a waste of time, especially when trying to gain weight.
  23. Sather makes MG look like a brilliant GM. Torts mostly made chicken salad from chicken sh!t with the Rangers.
  24. So obesity is now a disease according to the AMA. What a farce. Any and everything to remove responsiblity from the person stuffing their face and eating garbage.

    1. Show previous comments  3 more
    2. JensenFan2011

      JensenFan2011

      I want something where I can eat whatever I want and however much I want while losing weight

    3. MANGO

      MANGO

      alcoholism too...why can't being broke be a disease. I could use some help

    4. MANGO

      MANGO

      alcoholism too...why can't being broke be a disease. I could use some help

  25. How tall are you and what weight are you looking to get to?
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