A RAD sponsored log feat. Olympus UK's Radar1ne

Dma378 said:
Decided to commit a little time to stretching this morning. Mostly lower back, hams and calves. Just sat on a mat and must have looked silly at how little I was actually able to stretch forward. Not long ago I was actually a pretty flexible guy and was proud at how easily I could grab my toes and put my head into my knees. Not so much now, but will start making this time a couple times a week to get it back. I feel like I need to limit my heavy deadlifting as well. Need to pull enough to stay strong, but get over this quest for 500lbs. I'm not competing in PL, so lower back HEALTH needs to be priority. A tight lower back limited my Power Squat day, which is what kind of prompted all this. 275 on the bar is all I was up for. Did 4 sets of 5 with it. A step back because of the back.
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I used to knock stretching... It's now a HUGE part of my routine, I spend about 3-4hours a week doing it... Made a huge difference to performance in and out the gym... From golf to just walking (used to get tight hip)

Keep at it man!!
 
grinnell27 said:
I used to knock stretching... It's now a HUGE part of my routine, I spend about 3-4hours a week doing it... Made a huge difference to performance in and out the gym... From golf to just walking (used to get tight hip)

Keep at it man!!
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Totally believe it. It's gotten to the point where picking something up off the floor takes more thought than it should from someone who is in shape!!! And like I said yesterday, the flexibility to do things like scratch my back and grab the seatbelt over my shoulder are too laborsome. Will dedicate time to all angles of flexibility going forward. Love being big and thick, but not at the expensive of being mobile, flexible, athletic, and fast.
 
Dma378 said:
Decided to commit a little time to stretching this morning. Mostly lower back, hams and calves. Just sat on a mat and must have looked silly at how little I was actually able to stretch forward. Not long ago I was actually a pretty flexible guy and was proud at how easily I could grab my toes and put my head into my knees. Not so much now, but will start making this time a couple times a week to get it back. I feel like I need to limit my heavy deadlifting as well. Need to pull enough to stay strong, but get over this quest for 500lbs. I'm not competing in PL, so lower back HEALTH needs to be priority. A tight lower back limited my Power Squat day, which is what kind of prompted all this. 275 on the bar is all I was up for. Did 4 sets of 5 with it. A step back because of the back.
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I feel your pain on the stretching... I always played hockey goalie and was able to do full splits on command (which happened on more than a few nights of heavy drinking...)... take a few months away from the game and add in 2x/wk heavy squats.... poof, no more flexibility
 
That is one thing I need to start doing as well.. I tell myself I will do it everyday but just completely forget about it.

I did learn a cool new stretch for my ulnar nerves in PT.. Lol
 
rascal14 said:
That is one thing I need to start doing as well.. I tell myself I will do it everyday but just completely forget about it.

I did learn a cool new stretch for my ulnar nerves in PT.. Lol
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What the hell are those? And how do you stretch them?
 
MrKleen73 said:
Wow that is an insane amount of cardio.

That is something you have conditioned into your metabolism, and is something that you can change through structured dieting, & training to gradually ween you off of that level of cardio. That is of coarse unless you enjoy doing that much cardio. Simply knocking 10 minutes off per cardio session a week and slightly lowering your calories would do it then when it normalizes after a week or so drop another 5-10minutes, wait to see if you need to adjust calories down, if not then leave them. Wait a couple weeks and drop cardio down again. Gradually you should be able to get to where you can maintain your composition on 90-150 minutes of cardio a week. You are not stuck with having to do 400+ minutes of cardio, and would definitely see better gains with a more reasonable level of cardio.

Basically what has happened is your body has adapted to that level of cardio as being your homeostatic energy level. You have become so efficient at cardio that it is not really a huge benefit to you and all the work you are doing is running to stand still. You basically slowed the metabolism down so it could maintain that type of work as efficiently as possible. It would benefit you to make some adjustments that would make your cardio more effective and not such a huge requirement.
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I've heard such recommendations before, and while I very much appreciate the advice, I've found that putting that into practice has actually not worked as desired. Even if I modulate my calories, and lower them to compensate for less cardio, my body still start to put on ever increasing weight. There is something about being obese, and 150lbs overweight, that really affects the way your body responds to things. I have personally found that heavy compound lifting was the biggest thing for my body composition, but well-timed liss still made an impact that was noticeable. As I increase HIIT I think I can, and probably should, decrease my LISS. But having dealt with a series of joint and tendon issues in the past, its been hard to build up to the point where intensity can overtake frequency/duration. But decreasing calories to compensate for less LISS leaves me eating very very little, and the lethargy leads to poor performance in both cardio and resistance training. My metabolism is 'recovering' as it were, and I hold out hope that one day I can lower my LISS cardio, increase my HIIT cardio, be relatively pain and injury free, and attain my goals. And again, I appreciate you taking the time to post, MrKleen!
 
Otheridstaken said:
Foam rollers are magic. I use them before and after each workout. One regular and one with the knobs for the back areas.
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grinnell27 said:
I use foam/trigger point when very sore with DOMS, normally I'll use just a PVC pipe to really get in there.
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Foamrollers are amazing, my back after Squats/Deads feels so much better with some post-workout foamrolling. It's cost effective too, they can be gotten pretty much anywhere. I highly recommend them.
 
Hastur said:
Foamrollers are amazing, my back after Squats/Deads feels so much better with some post-workout foamrolling. It's cost effective too, they can be gotten pretty much anywhere. I highly recommend them.
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My massage therapist recommend I use them. I get tight very quickly and get all sorts of knots in my back, Rumble roller is great for the back.
 
I can already tell the difference in my back just from the 10 minutes of stretching this morning. It's just trying to convince my big dumb brain to take time away from making GAINZZZ to stretch.
 
Just came back to check for more selfies! :D
 
One thing I've been trying to work on is being able to Palm the ground were instead of touching your toes you spread your feet apart and place your palms on the ground , hard **** haha
 
Joedoubledose said:
One thing I've been trying to work on is being able to Palm the ground were instead of touching your toes you spread your feet apart and place your palms on the ground , hard **** haha
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Super easy! I've been doing that since I was young. You get the most amazing hamstring stretch with your feet together. :D
 
Joedoubledose said:
One thing I've been trying to work on is being able to Palm the ground were instead of touching your toes you spread your feet apart and place your palms on the ground , hard **** haha
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I could easily do this like 6 months ago. I mean I have added 25 pounds of mass since March. Flexibility disappeared in that time. My avi pic was 30 pounds ago!!! That was from November. 187 pounds...sitting 217 this morning.
 
Dma378 said:
Totally believe it. It's gotten to the point where picking something up off the floor takes more thought than it should from someone who is in shape!!! And like I said yesterday, the flexibility to do things like scratch my back and grab the seatbelt over my shoulder are too laborsome. Will dedicate time to all angles of flexibility going forward. Love being big and thick, but not at the expensive of being mobile, flexible, athletic, and fast.
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Man, I know these feels. My left Achilles is killing em right now, walking with an almost constant limp and no Squats :( Going to PT and learning some stretches. Maybe I can finally fix my tight calves.
 
grinnell27 said:
I find my back, neck, hips and calves are my worst... To be fair all of me by the sound of things haha
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Reminds me of this song...


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Clean version! Haha

My neck, my back, my p****y...
 
Fuk!!! Now I have the humps songs in my head. My humps, my humps my lovely lady lumps......That girl...with the completely blank vacant eyes...DAMMIT JANET!!!!
 
Dma378 said:
Totally believe it. It's gotten to the point where picking something up off the floor takes more thought than it should from someone who is in shape!!! And like I said yesterday, the flexibility to do things like scratch my back and grab the seatbelt over my shoulder are too laborsome. Will dedicate time to all angles of flexibility going forward. Love being big and thick, but not at the expensive of being mobile, flexible, athletic, and fast.
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Definitely!! Simple actions like bending down to pick up tools, puttting on socks in the morning, and even washing my backside in the shower have become somewhat difficult. I used to do very light ROM stretches before lifting and then more advanced stretching while I lifted, when I was warmed up. For some time now, I only seem to stretch when I get back pumps or stiff muscles while lifting.

The worst areas are my back and shoulders. This probably comes from a ridiculous volume of deadifts and incline bench press.

I definitely need to remedy this now if I want to reach my goal of 220+ lbs at 10% BF and still have an enjoyable exsistence. It seems this thread has inspired me to get back on that stretching game! Reps!
 
Toren said:
Definitely!! Simple actions like bending down to pick up tools, puttting on socks in the morning, and even washing my backside in the shower have become somewhat difficult. I used to do very light ROM stretches before lifting and then more advanced stretching while I lifted, when I was warmed up. For some time now, I only seem to stretch when I get back pumps or stiff muscles while lifting.

The worst areas are my back and shoulders. This probably comes from a ridiculous volume of deadifts and incline bench press.

I definitely need to remedy this now if I want to reach my goal of 220+ lbs at 10% BF and still have an enjoyable exsistence. It seems this thread has inspired me to get back on that stretching game! Reps!
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That right there!!! ^^^

So I will make sure and keep updates on my flexibilty as this log goes.
 
This is an amazing log, definitely subbed. Been looking at a lot of the OL UK products lately. Have a feeling they will be taking my money very soon. LOL
 
bluems10 said:
This is an amazing log, definitely subbed. Been looking at a lot of the OL UK products lately. Have a feeling they will be taking my money very soon. LOL
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OL has been taking my money on the regular for quite some time. Even when I repped I purchased stuff that extended past my rep benefits.

It really makes me happy that people are enjoying the log. We've been doing a lot of BS-ing but in the end I hope everyone gets something out of it. Thanks for joining bro.
 
Dma378 said:
OL has been taking my money on the regular for quite some time. Even when I repped I purchased stuff that extended past my rep benefits.

It really makes me happy that people are enjoying the log. We've been doing a lot of BS-ing but in the end I hope everyone gets something out of it. Thanks for joining bro.
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Yeah I had purchased their ep1c and wanted to try some of their PH's before the ban. But I wasnt ready to take the leap yet. Really like seeing your progress with RAD as it is def something I might run in the fall.
 
Ok I don't know what u think about it but I've been on rad solo for a little over a week, just bumped to 8mg yesterday, I'm not sure if it's placebo or something but I feel unstoppable in the gym, seriously I hope this is the rad I'm feeling
 
Dma378 said:
What the hell are those? And how do you stretch them?
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Lol the nerve that runs on the pinky side, its entrapped somewhere in both of my elbows so I have physical therapy and they taught me stretches to try and loosen it up.
 
Dma378 said:
OL has been taking my money on the regular for quite some time. Even when I repped I purchased stuff that extended past my rep benefits.

It really makes me happy that people are enjoying the log. We've been doing a lot of BS-ing but in the end I hope everyone gets something out of it. Thanks for joining bro.
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You've got a good atmosphere here, laid back and lighthearted, everyone feels welcome. More logs should be this good!

bluems10 said:
Yeah I had purchased their ep1c and wanted to try some of their PH's before the ban. But I wasnt ready to take the leap yet. Really like seeing your progress with RAD as it is def something I might run in the fall.
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I know how you feel, buddy. I wish I would have snagged more of their PH/DS line before the ban, I only grabbed some DermaFury last minute. But I can say that I highly recommend RAD, I'm on day 10 and running at 8mg currently, it's a slow noticeable change. Also, oddly, my sleep has been better since starting it. Which actually totally surprises me. Might be unrelated, but I'm happy none the less!

YouBet33 said:
Ok I don't know what u think about it but I've been on rad solo for a little over a week, just bumped to 8mg yesterday, I'm not sure if it's placebo or something but I feel unstoppable in the gym, seriously I hope this is the rad I'm feeling
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I don't think it's placebo. I've got my RAD stacked, but I feel very confident with the weights right now!
 
YouBet33 said:
Ok I don't know what u think about it but I've been on rad solo for a little over a week, just bumped to 8mg yesterday, I'm not sure if it's placebo or something but I feel unstoppable in the gym, seriously I hope this is the rad I'm feeling
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I totally think it's the RAD. I know my body, and I expect placebo. I felt it on about the 4th day, but immediately noticed the difference when I bumped to 12mg.

Had a lackluster session this morning, but totally because of a stiff back. I can't wait for tomorrow's Push Hyper session though.

Something I'm noticing in my Quads and Biceps more than anywhere else is a firmness even at rest. There is hardly any difference when feeling my bicep right now not flexed, and then when I flex it barely changes. I'm like on constant pump.
 
Dma378 said:
I totally think it's the RAD. I know my body, and I expect placebo. I felt it on about the 4th day, but immediately noticed the difference when I bumped to 12mg.

Had a lackluster session this morning, but totally because of a stiff back. I can't wait for tomorrow's Push Hyper session though.

Something I'm noticing in my Quads and Biceps more than anywhere else is a firmness even at rest. There is hardly any difference when feeling my bicep right now not flexed, and then when I flex it barely changes. I'm like on constant pump.
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Awesome! I'll prob stay at 8 mg for 3 more weeks then go up to 12 for week 4-6/8 maybe bump even higher to 16 the last two weeks , loving the log so far man keep it up!
 
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A little over but I'm happy with these macros.

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Feeling like a fancy beast.
 
You look awesome! I love it when a man's shirt hugs his huge arms!!!

I downloaded that app but I'm finding it difficult to search for food like on MFP.
 
Feeling inspired to work on my stretching. This evening I started with stretching out my stomach muscles. I began with 1 large NY striploin steak (w/ Montreal steak spice) and two large plates of white cheddar pasta with fresh black peppercorns. Wonder if foam rolling my stomach would be of additional benefit here?

This is what you guys had in mind right?
 
I make an effort to grab a sports massage once a month, every fortnight if I can afford it. The way I see it is it's a small cost compared to the buckets of cash I spend on gym membership, food and supplements. You can learn a lot from these sessions too.

A couple of things I have learned - the part that's sore is not always the problem. For example all my lower back problems I had from heavy squatting and deadlifting were coming from my quads and hip flexors pulling me down which was messing with my lower back. I was rolling and stretching my lower back to no avail but a good massage then some follow up stretching and foam rolling on my quads and hip flexors has worked wonders and I'm back to maxing out my weights.

P & F stretching is great for hammies and inner thighs. Put your foot up on a ledge or whatever like you would to stretch your hammies but first push down on your heel for 20 seconds or so. Then release and relax the muscle and stretch for 30 seconds. Repeat, each time trying to stretch a little further on the release and stretch part.

Foam rolling is a two part process for me at least. Roll the affected area THEN stretch it. If you don't stretch it after you release with the roller, it will just knot back up again. You can go back and forth, roll and release then stretch until you can't feel the stretch anymore. Go back and roll it some more and go back and stretch and I guarantee you will feel that stretch feeling again as you have released more tension in the muscle.

Stick rollers and massage balls are also really good for those hard to reach areas. I find it hard to do calves on a foam roller because you need your body weight which is often too much. Hammies are hard to do because it's hard to loosen them up while you're keeping them up on the foam roller. A stick roller is great for these. A massage ball ball is great for chest, shoulders and biceps. Also if you have a knot in your back, you can put the ball on the ground and lay on it, adjust until it's sitting on the knot and then just lay there and breeeaaaaathe hahaha.

EDIT: Stick roller is also great for forearms, which is often overlooked but people wonder why they end up with tennis/golfer's elbow.

Cheers
 
AustBenny said:
I make an effort to grab a sports massage once a month, every fortnight if I can afford it. The way I see it is it's a small cost compared to the buckets of cash I spend on gym membership, food and supplements. You can learn a lot from these sessions too.

A couple of things I have learned - the part that's sore is not always the problem. For example all my lower back problems I had from heavy squatting and deadlifting were coming from my quads and hip flexors pulling me down which was messing with my lower back. I was rolling and stretching my lower back to no avail but a good massage then some follow up stretching and foam rolling on my quads and hip flexors has worked wonders and I'm back to maxing out my weights.

P & F stretching is great for hammies and inner thighs. Put your foot up on a ledge or whatever like you would to stretch your hammies but first push down on your heel for 20 seconds or so. Then release and relax the muscle and stretch for 30 seconds. Repeat, each time trying to stretch a little further on the release and stretch part.

Foam rolling is a two part process for me at least. Roll the affected area THEN stretch it. If you don't stretch it after you release with the roller, it will just knot back up again. You can go back and forth, roll and release then stretch until you can't feel the stretch anymore. Go back and roll it some more and go back and stretch and I guarantee you will feel that stretch feeling again as you have released more tension in the muscle.

Stick rollers and massage balls are also really good for those hard to reach areas. I find it hard to do calves on a foam roller because you need your body weight which is often too much. Hammies are hard to do because it's hard to loosen them up while you're keeping them up on the foam roller. A stick roller is great for these. A massage ball ball is great for chest, shoulders and biceps. Also if you have a knot in your back, you can put the ball on the ground and lay on it, adjust until it's sitting on the knot and then just lay there and breeeaaaaathe hahaha.

EDIT: Stick roller is also great for forearms, which is often overlooked but people wonder why they end up with tennis/golfer's elbow.

Cheers
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Awesome!! Thanks for this. Reinforces my need to consider all areas.
 
Toren said:
Feeling inspired to work on my stretching. This evening I started with stretching out my stomach muscles. I began with 1 large NY striploin steak (w/ Montreal steak spice) and two large plates of white cheddar pasta with fresh black peppercorns. Wonder if foam rolling my stomach would be of additional benefit here?

This is what you guys had in mind right?
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It has its purpose!! Lol
 
Dma378 said:
Thank you lady!!

And I scan most of my food. Have you tried that?
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I have but some things I have in a baggy, like my protein powder.
 
Dma378 said:
Won't find the brand? Hmmm
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Yea, I couldn't find it. I'll mess with it some more. I do like it a lot better than MFP. :) thank you!
 
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