Archive for tag: exercise

Happy Belated Thanksgiving

Hey National,

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.

2012-11-28_friends
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 days after!

The workout from H-E-double hockey sticks:

  • 100 dead bugs
  • 50 box jumps
  • 50 burpees
  • 50 pushups
  • 50 pullups
  • 50 inverted rows
  • 50 squat and presses
  • 50 deadlifts
  • 50 snatch and cleans
  • 100 mountain climbers
  • 50 dips
  • 50 lunges

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,
CC   

Train Like a Pro Golfer

Hey National,

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): 

  • Increase your drives by 20+ yards
  • Decrease your pain
  • Increase your practice time without pain
  • Increase swing balance/stability

2012-11-19_golfMy Golf Workout Plan Goal 

Get as strong as possible with heavy weights and incorporate functional movement/mobility and stability and golf specific performance exercises:

1.  Incorporate Massive Strength

2.  Mobility/Stability

Workout Plan

  • Functional Day - Monday
  • Strength Day - Wednesday
  • Performance Day - Friday

Functional Day

30 min workout (go one to the next, alternate upper body lower body)

  1. Hip Mobility Lunges
  2. Thoracic Spine Rotation w/hand behind neck
  3. Monster Walks
  4. Scapular Wall Walks
  5. Dead Bugs
  6. Lower Trap Activation Exercise Kneeling Ys
  7. Bird Dogs
  8. Chop and Lifts
  9. Kettlebell Swings 
  10. Prone Scapular Contractions
  11. Side Bridge Endurance
  12. Curl Ups
  13. Glute Bridge
  14. Open Books Rib Cage and Reach Turn
  15. Shovel Pass (standing Russian twist essentially)
  16. Quadraped Hip Abduction And Mobility Rom Maintaining Core

Strength Day

30 min: Heavy Compound Exercises. 2 Sets 5 Reps. Max Exertion.

  1. Seated Row/Yates Row
  2. Squat
  3. Bench Press
  4. Tricep/Close Grip Press

Performance Day

Golf movements with weight and balance exercises and Nike golf exercises.

  • Extremely important for increasing proprioception. Balance with eyes open/closed
  • Training in all 3 planes is KEY
  • Add in an aerobic run ( 180 - age - 10) to prevent adrenal burnout and maximize fat mobilization and utilization. True cardiovascular endurance replicated on the golf course/tournament round.

If you're into golf or treating golfers, I hope this helps. :)

Stay classy,
Christian

New Experiment Time

WAAZZZZUPPPP! (Remember when that was the cool thing to say?)

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 magazine headline. 

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 6-pack again. 

2012-04-05_dog"Out of Clutter, Find Simplicity" - Albert Einstein

  1. Eat 30g of protein within 30 minutes of waking up.
  2. Do not eat anything white.
  3. Eat simple meals.
  4. Only drink water. Drink half your body weight in ounces per day.
  5. Eat a piece of lean protein at each meal.
  6. Don't eat fruit.
  7. Fat-burn cardio 3x week for 20-40min. HR @ (180- your age) +- 10. (So I'm 23. My heart rate goal is 157-147.) Monitor it.
  8. Take Cissus Quadrangularis 2400mg 3x day.
  9. Workout Plan (2x a week):
    2 Sets of 5 Reps on Bench
    2 Sets of 5 Reps on Squat
    2 Sets of 5 Reps on Seated Cable Row/Lat Pulldown
    Your Favorite Core Exercises for 20 min.

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 life?

  • Morning Breakfast: 3 eggs and some spinach
  • Lunch: Salad with grilled chicken
  • Dinner: Beef and veggie stir fry
  • Supplement: Cissus Quadrangularis. Maybe a whey protein powder if you have a hard time consuming enough protein at meals.
  • Water: 6-8 glasses throughout day
  • Exercise M-F (take the weekends off to relax and recoup). Choose cardio M/W/F 20 min. and lifting T/Th. That workout takes about 20-35 min. See YA. Too easy.

If you have questions just email me.

(The picture is of my roommate's dog chilling with me on my back porch…awesome.)

- CC

Would You Vote for DC Prescription Rights?

Unbelievably, we have already finished 2 weeks of the summer trimester. Thus far I have a great schedule and enjoy my classes. 

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.

Web _Christian -family -photoMy family and I at my grandma's surprise birthday party.

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 BRUINS!

Cheers,

CC     

Happy St. Patrick's Day! + Muscle Myth Exposed

Top -stpat

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.  

John _3Girls John _Friend

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 insanity anyone? 

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 lockout). 

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 most.  

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 lifts. 

John -Chicago _train2

Enjoy the rest of the week!  

Christian