This blog post is going to be short and sweet. I hope everyone
had a nice Thanksgiving feast and stuffed your stomachs with
turkey, pie, wine, and everything else in the cornucopia. The week
of Thanksgiving is usually a bittersweet one, not because of the
cranberries, but because it's an awesome holiday followed by the
sobering realization that finals are right around the corner.
Flights during the holiday cost your first-born child so I
stayed at my house and my roommate and I had some people over for a
BOMB gluten-free feast! Couple that with football and red wine and
I couldn't have been more grateful.
My buddy Mike and I on a friend's b-day.
For those not in 6th Tri, Dr. Solecki, who teaches Functional
Rehab, will put you through a "Filthy 50" workout from hell! Why?
You get bonus points for completing it. I was sore for 4 straight
The workout from H-E-double hockey sticks:
Yeah, it almost looks fake. I swear that's what he made his labs
do. Most don't end up finishing as you can imagine but he still
gives you the bonus points for trying.
On another sidebar: I'd like to send cyber wishes to one of my
best friends from high school. Travel well.
Always Be Thankful For Today,
I have rounded up and combined my favorite exercises that
address the most common deficient movement patterns and muscle
imbalances in golfers. This program is designed to do the following
(all of which I've proven using myself as a case study):
My Golf Workout Plan
Get as strong as possible with heavy weights and incorporate
functional movement/mobility and stability and golf specific
1. Incorporate Massive Strength
30 min workout (go one to the next, alternate upper body lower
30 min: Heavy Compound Exercises. 2 Sets 5 Reps. Max
Golf movements with weight and balance exercises and Nike golf
If you're into golf or treating golfers, I hope this helps.
WAAZZZZUPPPP! (Remember when that was the cool thing to
I strolled by the magazine section at Jewel Osco the other day
and not to my surprise every other cover had something along the
lines of 'SUMMER BODY,' 'SLIM DOWN in 6 weeks,' 'Tone your Beach
Butt,' etc. Haha. It got me thinking. Since I want to keep this
blog up with the Jones', I'll do my quick version of a tabloid
How To Get a Beach Bod: The 10 Rules You Probably Won't
Read in a Magazine
Note: This is the 80/20 version. The 20% of workout/diet advice
that will deliver 80% of your results. Some of it's unconventional.
But it will work. Try me. I'm going to do it starting when my rule
number 8 comes in from Amazon. I'd like to turn my 2-pack into a
"Out of Clutter, Find Simplicity" -
10. Get 8 hours of sleep. No less.
I could give you detailed physiology, published research, and
witty reasonings. Or I could give you a checklist of 10 things that
I know will work and are easy to do. What does it look like in real
If you have questions just email me.
(The picture is of my roommate's dog chilling with me on
my back porch…awesome.)
Unbelievably, we have already finished 2 weeks of the summer
trimester. Thus far I have a great schedule and enjoy my
Viscera anatomy is definitely my favorite class so far because
we get to do "unreal" dissections. It's funny to think of kids
playing doctor and dreaming of one day doing exactly that. I wonder
if they ever would have dreamed it would require being wrist deep
in someone's chest cavity and scooping out lung fluid and cutting
out the heart? I for one didn't; but I think it's fun - in a way
only a fellow med student could appreciate!
There has been some campus chatter about whether or not the
profession (DC) should get basic prescription rights. Obviously,
the lack of drug therapy has been one of the profession's draws and
defining features. The argument is that we shouldn't deal drugs
because it contradicts our holistic approach to health care. READ:
We know heart disease isn't from a lack of Lipitor. :)
The other side--one that seems to be more in favor at National's
campus (especially by our president, Dr. Winterstein)--states in a
world with tight insurance budget cuts for chiropractic care and
numerous medical organizations slow to accept CAM professions, we
should embrace the opportunity to increase our scope of practice.
In addition, with the upcoming increase in the number of insured
people we (DCs) could have to step in and fill primary care
positions to ease the ever-thinning health care infrastructure.
Lastly, and perhaps my favorite argument for prescription rights is
that it gives chiropractic physicians the clinical right to take
patients OFF a drug if we feel they don't need it any more, or we
think it could be opted with a safer herb or supplement.
That is powerful, in my opinion.
Right now, if a patient walks in my office with 5-10
prescriptions, which isn't uncommon among the elderly, I merely
have to recognize it. If we do some type of nutritional
intervention and lifestyle adjustments, they won't need that many
anymore. But they can't stop because I say so; the MD that
prescribed them would them to take them off it. Considering our
relationships with MD colleagues, that presents a challenge in and
of itself. The DC polls seem to literally be split at 53% for, 48%
against, according to a Dynamic Chiropractic
magazine that I read. As always, we'll have to wait and see during
these interesting times.
My family and I at my grandma's surprise
Redoing My Lifting Study
On a fun note, I will be readjusting my lifting case study from
last trimester to try to gain 10-15 lbs. of lean mass in 10-15
days. I will push for 15 only if it looks like I will hit 10
easily, which will be hard. If you recall from my last study, I
gained 20 lbs. in 30 days. This time I will change my lift schedule
to help define whether it was mostly what I ate or how I trained
that moved the results needle so far. I've been purposely lifting
only once a week for about 10 min. to keep the muscle, yet I have
definitely lost a few pounds through my legs because I don't lift
them any more. I did this because I started to get skinny jeans as
I added 2.5 inches to my thighs! If you know me, that isn't my
style and I didn't feel like buying new clothes so removing leg
pressing from the equation was the natural progression.
If there are any Boston fans out there reading this, GO
Happy St. Patty's Day!
Depending upon when you're reading this article, I'd like to
wish you happy Irish Appreciation Day lol. My friends and I
ventured into Chi Town for an epic day of fun this past Saturday.
We all agreed to take the 9am train in so we could have as full a
day as possible. We ventured all over the city and to be honest a
few of the places were a little cloudy to recall The best
part was we rolled to each new bar with like 15 of our friends, so
it didn't matter where we went you know we had a good time and
plenty of laughs.
I don't live with too many regrets but the one I had was I
didn't get a picture of the green-dyed Chicago River. Our early
city travels put us at the river at 10am and apparently they
started dying it at 11am. By the time we got back to another place
where the river was visible it was dark and you couldn't tell the
contrasting green. Oh well! All in all I have to say my friends, a
new city adventure, and Irish beverages made Saturday one of the
best I've had.
Muscle Myth Exposed
The extent of most people's 'gym IQ,' as I call it, is a
culmination of this rudimentary (and made up) equation: Experience
+ Untested Water Cooler Myths + Science = Gym IQ.
The problem is that most people don't ever take the time to
track what changes produced the best results. And why should they?
They get good enough results not to question the protocol but
almost never poor enough to inflict enough self-doubt and confusion
to switch up their routines. They keep trying the same things over
and over and expecting better results. Einstein's definition of
I'll illustrate with own my college gym experience. Two years
ago in my junior year in college, my roommate Faraaz and I decided
to hit the gym hard for five-six months. I started at 180lb max on
the bench press and finished six months later at my all-time best
205lb max! I was euphoric! That was the definition of good enough
not to complain but not poor enough to complain and change
routines. Does that make sense?
From observations, most people lump in their three sets of eight
reps for a few exercises and go home and slug a protein shake and
think that this is the proven formula. Here's the tricky part: IT
WORKS! It definitely works and actually if you look at the
literature the 'science' supports post-exercise intake of protein
up regulates muscle protein synthesis and increases muscle
strength. On top of that our bodies are soo stinking good at
adapting to stimuli that if you lift practically anything your body
will get stronger and your muscles will grow!
The other piece of knowledge that EVERYONE seems to agree with
is: Water Cooler Muscle MYTH: To increase the strength of a
muscle group you have to work it through the full range of motion.
Here's the tricky part: IT'S SO LOGICAL. I mean anybody in their
right mind would look at that statement and agree. I do for the
most part, but I decided to test it and put that water cooler myth
to the test.
The BENCH PRESS MAX Experiment
My test baseline was the full rep max on bench press. When I
started my lifting experiment eight weeks ago, I maxed out at
180lbs (I hadn't seriously lifted in eight months), which is by gym
standards unimpressive. I've always had shoulder problems so the
idea of lowering heavy amounts of weight into my shoulder's weakest
range of motion and instability wasn't my idea of a good time. So I
decided to complete Isometric Static Contractions developed by Pete
Sisco where you set the weights up in a cage with stoppers and do
as much weight as you can hold in the strongest range of motion for
that muscle (for bench its two-three inches below elbow
To give you an example of how much more weight you can do, I
STARTED with 350lbs for seven seconds of hold time to failure.
After just four weeks, I completed a 585lb hold at six seconds to
failure. So my total range of motion was three inches. Following
the isometric hold to failure, I completed one set of six-seven
reps to failure through the end half range of motion. So basically
I lowered the stoppers down to what I deemed a 'half press' or
about half of the range of motion below lockout. Again, total range
of motion about 12 inches. I started at 165 and finished at 215
four weeks later. The following month I had to stop because we were
trying to figure out the blood tests and I was limited to lift four
times. I did the same one set of 7 '1/2reps' to failure on decline
bench starting at 225. After my fourth workout at the end of four
weeks, I did 275 to failure. Again range of motion: Half a rep at
The truly interesting part comes with the final test. What most
trainers and PTs will tell you is that you will only increase
strength in the particular degree and range of motion and your full
reps won't improve that much. So how did I do? I just crushed 235
lbs on a full rep max on bench press! My spotter and buddy, Nick,
was shocked that I was able to do that after only eight weeks and
just 12 total workouts without a single full range rep. The weird
part? It made NO sense! How is that possible? You do full range of
motion lifts for six months and gain 25 lbs on your max and then
you do just eight weeks of lifting two years later and gain 55 lbs?
That's 120% better performance in 33% of the time frame? The cool
part is that I think that water cooler myth is officially BUSTED
(in my best Jamie from Mythbusters voice)!
Moral of the story: You don't have to necessarily do full range
exercises to stimulate muscle growth or strength. My advice? Eat
like a horse and rest more than you think. If you aren't increasing
your lifts every week you aren't eating enough quality food or you
aren't giving yourself enough recovery time between
Enjoy the rest of the week!
• MPI Gait Seminar
• Trimester Wind Down
• Chiro Games
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