Recent posts by TheGoldenHammer on Kongregate

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Topic: Off-topic / Health & Fitness

Hi, guys. Hammer here. I was laying down and realized that I had totally dropped off the radar for kong, and many other sites I visited. I believe it’s only fair that I sincerely apologize to everyone involved here, and to let you guys know I will be back in the future. I just don’t know when yet, as my family and I are going through remarkably hard times. God bless, and Merry Christmas. I hope you all enjoy your holiday season!

 
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Topic: Off-topic / Health & Fitness

Originally posted by DrOctaganapus2:

So, since summer started for me, I decided to do 5 laps in my pool every day. (1 lap is back and fourth) and apparently I lost 6 pounds! :D

Hell yeah, Man. Keep up the good work! Swimming’s an awesome way to trim away unwanted or unnecessary pounds.

Originally posted by audioG:

isolating biceps will leave your body unproportional and you’ll just look ridiculous. as a beginner you need to do compound exercises, maybe one isolation exercise per workout, depending on what you want to grow stronger than the rest.
for example, if you want biceps you should do pull-ups because that also strengthens your forearm grip, your lats and upper back. or a deadlift which trains your lower back, forearm grip and hamstrings. then you can have a curling exercise. 3 sets of 10-12 reps each and bam, bicep/back day is done in about 45 minutes.

Good post! Compound exercises are definitely the key to size and strength.

 
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Topic: Off-topic / Health & Fitness

A big hello! First time posting here in quite awhile! I’m so happy to see people are still posting in this thread and keeping it alive, and am so appreciative of every bit of information that people are putting into this thread. Keep up the good work, guys! I’m seeing a lot of good stuff.

I had my final competition, and am now formally retired from Strongman. At least for the time being. I’ll be putting much more time and effort into Powerlifting and Olympic Weightlifting, and above all my family and myself. I’ve not had much relaxation time, and I think it’s high time I started posting here again and spending some time on this great site.

Surprise protip: If you’re going for big biceps: don’t train biceps more than once a week. Remember the golden rule for biceps; LESS IS MORE. Your bicep is actually a fairly small muscle, and when you overwork it (which usually occurs right around 2-3 exercises) it retracts, and becomes smaller. The bicep only has two heads – hence it’s name – and in my personal experience, you should not do more than two, maybe three exercises for it at a time. A few of my absolute favorite exercises for biceps are

Barbell Curls
Preacher Curls (With a Barbell)
For an optional third exercise, I really like Farmer’s Hug (hold a weighted plate roughly four inches from your chest, with one hand on each side, and walk laps)

Something to remember to is that your bicep is responsible, or mostly responsible for almost all pulling motions you do – so it’s almost always being worked. Something that’s also helped me over the years has been training my biceps with my back at the same time – doing T bar rows, deadlifts, bent over rows, seated rows, and actually rowing on a boat. Your back and your biceps are good friends.

I’ll be checking up on this thread much more often, and am coming back to Kong (again). Cheers!

 
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Topic: Off-topic / The avatar above you tries to kill you.

I got this.

 
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Topic: Off-topic / Health & Fitness

Originally posted by Hallucent:

Started using a new supplement a few days ago. GNC’s Mega Men Energy & Metabolism
The reviews on it seemed good. It has most of the vitamins that you need for the day, as well as a few other things (Green Tea extract, Caffeine, Taurine, etc).

Let me know what you think of that, please.

Originally posted by Aldir:

Also, found a gym 8 blocks from my apartment that lets me do deadlifts and has a power cage. I’m excite. Going tomorrow.

I love power cages and deadlifts. Go for it!

 
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Topic: Off-topic / Health & Fitness

Originally posted by niubi:

http://www.youtube.com/watch?v=H5L32lqk2oM

Oh dear…

 
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Topic: Off-topic / Health & Fitness

Originally posted by Seesine:

god knows in what kind of hellhole he’s living
anyways, I’ve started making progress, I also found the dumbbells I thought were lost forever :D

Always glad to hear about progress, man. Just as I’m always happy to find lost dumbbells. Keep at it!

 
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Topic: Off-topic / Health & Fitness

Originally posted by MlleBunneh:
Originally posted by TheGoldenHammer:
Originally posted by MlleBunneh:

I’ve been doing the same workout as I typically do lately so I won’t post that.

But I have a few questions! I’d like to work on my stomach and my back. My back is rather weak still (I was in physical therapy for years regarding my upper body due to some accidents) and I would really like to get it to be stronger than it is currently. My stomach I’d like to target so it’s firm for swim suit season (since it’s more soft and I’d like it to be nice and firm).

What should I do?

Hollow Holds (when doing these, you do not want to feel an arch in your back. If you do, then raise your legs and/or head and arms until you can feel the entire flat of your back against it.)
Leg Raises
Planks
Superman Hold

These should be in the Exercises from Health & Fitness thread here on OT, you can access it via the front page. If you need any more detailed information like how many sets, reps to do and/or any other exercises, feel free to let me know here!

Ooh, could you let me know how many sets and reps I should do? And if there are any other exercises to tone my stomach beyond those. Thank you! :D

Superman Hold – 2 × 30 (2 sets of 30 second holds)
Plank – 2 × 60
Leg Raises – 5 × 12
Hollow Hold – 3 × 20

Originally posted by Hallucent:

Leftover turkey tacos for dinner, minus the avocado. Not a big deal since I love tacos.


Woke up and did 50 pull-ups this morning (3 sets of 10, 4 sets of 5)
This afternoon I’ll do some kettlebell work. Probably a typical Skogg System kettlebell workout:

Swing: 4 minutes

Cleans: 4 minutes

Clean and Press: 4 minutes

Squat: 4 minutes

High-Pull: 4 minutes

Snatch: 4 minutes

And lots of stretching. I often don’t stretch as much as I should.

I dig it, I dig it. I used to not stretch myself, until I realized the importance of it – flexibility’s definitely something that can help measure full-range of motion strength and athleticism, as well as prolong muscle, joint and tendon health. Keep up the good work, man.

Originally posted by Hallucent:

Any suggestions for healthy meals that don’t require any cooking (besides using a microwave)? I’ll be starting a new job this week, and I’m not allowed to leave the premises for lunch.

Cottage Cheese (Fat Free) is always something I try to bring to work with me for lunch. I usually eat it with toast. Just a thought.

I’m also fond of making lunch before I head to work, and some of my favorite meals are

Skinless chicken breast (or part of one)
Red and yellow peppers diced up with some spinach, bacon bits and olive oil.

-

Banana and a mixture of berries
A cup of beans

-

A simple sandwich, consisting of smoked ham, cheese, tomato, cucumber, lettuce and mayo.

-

A container of plain oatmeal with diced sausage and a banana.

I’m really fond of cooking a lot of beans and skinless chicken breast each week and just storing it properly in the fridge. A large pot of beans will last a very long time if stored properly, as will the chicken breast. I’ll just grab some, store it in my containers and hit the road.

Originally posted by finkidz5:

So I run cross-country, and my best time is 8k in 34:27, which, for those of you who are serious runners know, is not great.

Any suggestions on how I can get my time below 30:00? Would I be better off running sprints or long distance running to practice? I have the stamina to run far enough, I just can’t do it fast enough.

If it’s a matter of speed, I like to practice various plyometric exercises and short-burst sprints to help develop the fast twitch muscle fibers to produce the quick explosion of power, as well as the slow twitch fibers to maintain the run. I like to find a street that has a high population of telephone poles, and alternate sprinting as fast as I can to one, then jogging to the next, then walking to the next. And I’ll keep that pace until I either reach the end of the street, or am done with my workout. Sprint – Jog – Walk, repeat.

I’m also fond of plyometric exercises to help develop powerful/quick movements with equally powerful and quick muscle contractions, some of my preferred exercises are

Standing Tuck Jump

Fence Hopping

A lot of those exercises will simulate the quick and explosive muscle movements and contractions used in running, and I’ve personally gotten great results from including them into my workouts from time to time.

In terms of importance, however, I’d have to say short-burst sprint drills would help a bit. I’d start by timing a 40 yard dash until you feel it’s progressed, then turn that 40 yard into a 60, then 80, 100, etc. Of course the technique used in the 40 yard dash is much different from the technique used in running, but I’ve still had quite a few cross country athletes get good results from it. Thanks for your question, and let me know if there’s any further information you need, or if I wasn’t descriptive enough.

 
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Topic: Off-topic / Health & Fitness

Originally posted by MlleBunneh:

I’ve been doing the same workout as I typically do lately so I won’t post that.

But I have a few questions! I’d like to work on my stomach and my back. My back is rather weak still (I was in physical therapy for years regarding my upper body due to some accidents) and I would really like to get it to be stronger than it is currently. My stomach I’d like to target so it’s firm for swim suit season (since it’s more soft and I’d like it to be nice and firm).

What should I do?

Hollow Holds (when doing these, you do not want to feel an arch in your back. If you do, then raise your legs and/or head and arms until you can feel the entire flat of your back against it.)
Leg Raises
Planks
Superman Hold

These should be in the Exercises from Health & Fitness thread here on OT, you can access it via the front page. If you need any more detailed information like how many sets, reps to do and/or any other exercises, feel free to let me know here!

 
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Topic: Off-topic / Health & Fitness

Originally posted by Hallucent:

Lots of squats today… I dropped my keys outside and considered just leaving them there.

I know, right? Leg day’s also known as Puke Day, or B.Y.O.B (Bring Your Own Bucket – not to be confused with the SOAD song.) Keep it up!

 
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Topic: Off-topic / Health & Fitness

Originally posted by Hallucent:

Healthy tacos! It’s what’s for lunch:

Whole wheat tortillas, ground turkey, lettuce, tomatoes, avocados, swiss cheese


Edit:
And now for dinner!
Ribeye steak, boiled potatoes, salad (1 tbsp olive oil for dressing), whole wheat toast

Went on an 8-mile hike today, and also did 100 pushups (4 sets of 25)

I love hikes, I love push ups, and I love tacos…and everything else in that post. Even the word “Edit”. Keep up the good work, brother!

 
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Topic: Off-topic / Health & Fitness

Originally posted by Roki123:

What do u think about olive oil? been eating it a lot with bread lately. and it tastes very good.

In moderation, Olive oil can have numerous health benefits. I use a table spoon of olive oil in my breakfast, and another table spoon at dinner. It’s been shown to help fight against numerous diseases – including cancer, diabetes, osteoporosis, and many others. It’s great!

Originally posted by Hallucent:

I have no idea if it’s healthy or not, but some friends and I are making some Tandoori Chicken tonight. Along with some rice and beans.



In other news, here is today’s workout:

Kettlebell swing: 4 minutes

Kettlebell snatch: 4 minutes

Kettlebell high-pull: 4 minutes

Military press: 3 sets of 8

Deadlift: 3 sets of 8

Push-up: 4 sets of 20


Also, I’ve noticed that I can now do a max of 11 reps (for one set) for the military press. This was not possible 2 weeks ago.

Keep up the good work, man! Glad to see results!

Originally posted by Aldir:

For any would-be gladiators out there

Dig it, man. Thanks for posting!

 
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Topic: Off-topic / I Cracked an Apple in Half With My Finger

My buddies and I crack walnuts with two fingers (By pinching them until they crack open). Took me forever to get the hang of, lol.

 
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Topic: Off-topic / KEEP SHOOTING, KEEP SHOOTING!!!

Sounds like prom night.

 
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Topic: Off-topic / Health & Fitness

Originally posted by Hallucent:

Did a quick morning workout (push-ups, jogging, sit-ups), now time for breakfast!

Just a smoothie:
2 bananas
2 apples
12 strawberries
Unsweetened pomegranate juice
Ice

I’ll be sipping on this from now until noon-ish

Gorilla blood and whey protein, man! Drink it at 3:33 AM every night for 4-5 days and you’ll get HUGE results!

In all seriousness, I love smoothies. Looks like you’ve got it going good, man. Keep up the healthy work!

 
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Topic: Off-topic / Fitness "Secrets"

Cool post. I dig it.

To contribute!

My most effective method of burning fat and maintaining health (for both myself and any/all of my clients) is getting outside more. Doesn’t mean you have to jog, run or climb the side of Mount Doom — just walking and being outside itself has near innumerable benefits to your health, almost regardless of what you’re doing. The sun’s a phenomenal source of Vitamin D, by itself.

Swimming is also great for helping maintain and/or acquire full body strength and health, and is great for your heart. It also burns quite a few calories while generally being very fun to do.

Be picky about what you put into your diet. Your metabolism is your friend – and like your body’s muscles and organs, it needs to be maintained and taken care of. Think of a bonfire – if you just throw on huge logs and expect it to stay alive, nine times out of ten you’ll be going home early. But if you take your time with it, kindle it appropriately and at the right times by putting in small things over a longer period of time, that fire can stay alive and even grow. Your metabolism is that bonfire – instead of doing three meals a day, I generally like to do 6. Just eat a little less. :)

!http://www.kongregate.com/forums/2-off-topic/topics/218622

There’s a description and example of the kinds of food-groups that would be ideal to put into your body on a regular basis. :)

 
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Topic: Off-topic / Hey guys I got some very sad news

Knew it was a joke when I saw the “will be gone for basic training for 2 years”.

 
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Topic: Off-topic / Health & Fitness

Originally posted by Aldir:

Hey TGH how can I get more fiber in my diet? I gotta admit I’m getting tired of always having oatmeal or wholegrain cereals, and wanted to look at tasty vegetables with a good fiber content.

Have you checked out the Dietary half of Health & Fitness (also known as “Something aside from Top Ramen” here on OT? It has a list of great, wholesome foods that you can take and put together into a meal to efficiently combine soluble fiber and lean quality protein intake.

But to answer your question

1. Broccoli
2. Spinach
3. Yellow and red peppers
4. Cauliflower
5. Kale
6. Sweet potatoes
7. Brown rice
8. Plain Oatmeal
9. Tomatoes
10. Berries (extremely high in antioxidants)
11. Bananas (my simple carbohydrates after working out.)
12. Legumes, beans, nuts

Also, a reminder to everyone, we have new weekly challenges and rewards, so check out the front page!

 
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Topic: Off-topic / Exercises from Health & Fitness

Originally posted by Fronebular:

That one looks kinda painful. It almost looks like the leg is starting to arch in the wrong direction to me.

She has her leg in the air a little too high. You do have a point, I should’ve put a corrective description in the post. We do this exercise at my gyms a lot, but I didn’t feel like typing in a description, so I found one that seemed fairly accurate. I’ll fix it myself, thanks for the heads up!

 
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Topic: Off-topic / Exercises from Health & Fitness

The Climb Up

Start by lying on the floor with a 3-foot-long scarf or towel wrapped around the ball of your right foot, knees bent, with left foot on the floor.
Hold the scarf in both hands, and extend your right leg, keeping your foot flexed.
Slowly walk your hands up the scarf as you lift your head and shoulders off the floor. Hold for 2 seconds.
Now lower yourself back to the starting position, walking your hands back down the scarf.
Do two sets of 10 to 12 reps on each side. Be sure to keep your head neutral — don’t tuck your chin or tilt back.

When you’re doing this exercise, you want to hold the leg that is in the air a little lower than the example in the picture, to prevent putting too much awkward pressure along your tibia and patella. You may also position the towel a little lower so that it can rest on your heel instead, if you prefer.

 
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Topic: Off-topic / Health & Fitness

Exercise of the Day!

The Climb Up

Start by lying on the floor with a 3-foot-long scarf or towel wrapped around the ball of your right foot, knees bent, with left foot on the floor.
Hold the scarf in both hands, and extend your right leg, keeping your foot flexed.
Slowly walk your hands up the scarf as you lift your head and shoulders off the floor. Hold for 2 seconds.
Now lower yourself back to the starting position, walking your hands back down the scarf.
Do two sets of 10 to 12 reps on each side. Be sure to keep your head neutral — don’t tuck your chin or tilt back.

When you’re doing this exercise, you want to hold the leg that is in the air a little lower than the example in the picture, to prevent putting too much awkward pressure along your tibia and patella. You may also position the towel a little lower so that it can rest on your heel instead, if you prefer.

 
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Topic: Off-topic / Compliments <3

The caesar of curados, and a funny poster.

 
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Topic: Off-topic / Health & Fitness

The Weekly Challenges are back, and have been updated! Bring it on!

Originally posted by Johnyboy29:

Golden Hammer, i plan on doing sprints, hill sprints, and plyometrics.

I think that should work out well with a powerlifting routine. Hit me up privately if you want any tips or advice to fit your needs, if you want.

 
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Topic: Off-topic / Exercises from Health & Fitness

Another exercise!

Burpee

1. Start in a standing position, feet together, arms down by your side.
2. Lower yourself until your hands can touch the floor, then do so.
3. Kick your feet out behind you and land on your feet (while your hands are on the floor) so that you’re in a push-up position.
4. Bring your feet back to your hands, then drive your arms towards the ceiling and jump as high as you can.

 
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Topic: Off-topic / Health & Fitness

Originally posted by Aldir:

I heard burpees are a great addition to a warm-up routine. How many do you recommend doing in addition to my bw squats and push-ups to really get my body going?

I’d only say 10, maybe 15. Doesn’t take many to get a decent warm-up when combined with other exercises and light stretching.

Originally posted by MrSalvador:

I’ve lost 25 pounds in the last three months without doing a thing.

What excercises can I do to improve my front flips.

Front flips primarily rely on proper technique/form, but a strong vertical leap helps with all somersaults fantastically.

To help increase a vertical leap, you can do

Snatch Grip Deadlifts (light weight)
Regular Athletic Deadlift
Vertical Leaps (practice these often, trying to use your whole body to launch yourself into the leap, not just your legs or arms. Also be sure to absorb the landing by bending/squatting at the ankles, knees and hips upon landing to distribute the weight and force of the landing properly throughout your body)
Swinging Straight Jumps

How to perform a swinging straight jump

1. Start in a standing position with arms by your side and legs together.
2. Squat at the ankles, knees and hips, lowering yourself slightly
3. Swing your arms straight to your ears (fingers to the ceiling, really reach) and spring/push/jump off the floor as hard as you can.
4. Bend at the ankles, knees, and hips upon landing to distribute the weight of your body properly and reduce risk of injury in your lower back, knees or ankles.