The Geek Forum
Main Forums => Anarchy => Topic started by: Chris on November 12, 2008, 12:24:39 AM
-
After BizB posted an update about his first stab at a 5k race without any strings attached, it motivated me enough to post about some of the goals I would like to accomplish within the next few months to a year.
As I'm sure some of you may know, I've been lifting weights for some time now. Since sophmore year in high school, to be exact. But I didn't seriously start lifting weights until about two years ago after I got out of high school and I had more control over gym time. Here's a picture of me back in May of 2007 (http://www.geekforum.org/index.php/topic,3005.msg96897.html#msg96897) when I cut weight from about 180 to about 167 within the period of about a month and a half after I went a strict diet of high protein, low carb foods. (I did this on purpose because I wanted to get more cut).
Right now my workout schedule is as follows:
Day 1:
Chest, biceps, and abs
Day 2:
Shoulders and traps
Day 3:
Back, Triceps and Abs
Day 4:
Quads / Hamstrings and Calf muscles
I have just recently switched my schedule around about two weeks ago in order to "trick" my body / muscles and in hopes of stimulating further muscle growth. Notice that I have cut out any aerobic activity from my schedule in order to ensure I don't burn more than I take in (And you'll find out why in just a moment).
My biggest mistake, which I think a lot of people doing what I'm doing make, is a lack of proper nutrition. Given the intensity that I train everyday and how frequent I lift, I realized that I was short-changing my muscles by about, oh, I don't know 100 grams (Or more!) of protein a day. I've put a big push towards making sure I ingest over 170 grams of protein per day to ensure my muscles have the proper nutrients that they need in order to grow.
My short term goal this winter is to put on about 10 to 15 solid pounds of mass in order to slim down and turn that newly gained mass into solid muscle come February / March. I say February because I've never bulked up and then cut down before so I'm not sure how long it's going to take me to cut down to a nice cut figure again. So best I give myself some extra time before beach weather comes around, right? The key to reaching this goal will be to eat lots of food that contain lots of protein, fiber, and complex carbs among other things.
I hope to add to this thread once a week, highlighting some of the key things that I've done over the course of the week, and some things that I wish I could have avoided.
I'll start off with my shoulder / trap workout I did today:
First exercise - Dumb bell shoulder presses:
Set one: 10 reps @ 30 pounds (Warm up)
Set two: 10 reps @ 60 pounds
Set three 10 reps @ 70 pounds
Set four: 8 reps @ 80 pounds
Set five: 0 reps @ 85 pounds. (It's important to note that anything over 80 as of now I need a lift for. I've done 90s for 8 reps before)
Afterwards I did two more drop sets of dumb bells to really make sure I broke down muscle tissue in that area of my body.
Second exercise - Guided shoulder press:
Set one: 12 reps @ 50 pounds
Set two: 12 reps @ 90 pounds
Set three: 10 reps @ 120 pounds
Third Exercise - Lateral raises:
Set one: 10 reps @ 20 pounds
Set two: 10 reps @ 25 pounds
Set three: 10 reps @ 30 pounds
set four: 6 reps @ 35 pounds
Fourth Exercise - Front raises:
Set one: 12 reps @ 25 pounds
Set two: 12 reps @ 35 pounds
Set three: 10 reps @ 45 pounds
Fifth Exercise - Shrugs:
Set one: 12 reps @ 135 pounds
Set two: 12 reps @ 225 pounds
Set three: 12 reps @ 225 pounds
Set four: 10 reps @ 275 pounds
This is by far one of the lifts that I have lost A LOT of strength on. I used to be able to shrug 405 for 8 to 10 reps without much struggle, but I guess I've let my traps slip a little too much.
Hopefully I wake up tomorrow and things are sore!
Any questions / comments, please let me know.
-
You know, I never saw the allure of body building... until recently. After dropping 30 lbs (since August) from running/strength training, I can see the physical improvements that I've made. I may be a bit narcissistic (ok... a lot narcissistic), but I like knowing that I've made my outward appearance more attractive.
I feel better than I have since I was a teen.
I've recently bumped my strength training up a notch. I'll post more about that in the Race Training thread (http://www.geekforum.org/index.php/topic,6271.0.html).
-
Here's a picture of me back in May of 2007 (http://www.geekforum.org/index.php/topic,3005.msg96897.html#msg96897) when I cut weight from about 180 to about 167 within the period of about a month and a half after I went a strict diet of high protein, low carb foods. (I did this on purpose because I wanted to get more cut).
GOOD SWEET FEATHERY JESUS!
Ok, time to cancel WOW and get my sorry flabby ass back to the gym.
I noticed that you do back and triceps one one day and biceps and chest on the other day. I was told that it's best to work chest and triceps on the same day and back and biceps on the same day since they're complementary muscle groups and you'd get a better workout that way. /confused
The biggest problem I have is bad dieting. Also, I don't have a really big appetite so it's hard for me to eat the amount of food that's recommended for me to actually gain mass. Should I slip in an extra protein shake or what?
One thing I've learned in life is that you find somebody who is better than you at something and get advice from that person. You're in a helluva lot better shape than I am, so I'm going to be bugging you for advice.
-
I noticed that you do back and triceps one one day and biceps and chest on the other day. I was told that it's best to work chest and triceps on the same day and back and biceps on the same day since they're complementary muscle groups and you'd get a better workout that way. /confused
I used to do chest and triceps in the same day, and back and biceps on another day. There are two reasons why I'm doing it this way now. One being my body simply got used to the same routine over and over again. Second, I train fairly hard I think, and by doing so I'm cheating on muscle group by already weakening it by doing something else. Today I did back and triceps and had I done biceps after doing back, things wouldn't have gone too well. It's important to get that rest in between the chest/bicep day and the back / tricep day. If not, you'd risk over-training your muscles.
The biggest problem I have is bad dieting. Also, I don't have a really big appetite so it's hard for me to eat the amount of food that's recommended for me to actually gain mass. Should I slip in an extra protein shake or what?
Your line of work makes it fairly easy to sneak meals here and there, but your line of work can also be your worst enemy since you're inactive (Physically, that is.) Your best bet is to cook a bunch of food on a predetermined day and have it last you several days to a week, this way all you have to do is pack it up and take it with you. Don't forget that if you're taking these protein shakes without doing work, you will pack on mass, and lots of it. And it's not the mass that you want. A good rule of thumb to remember is that 50% of your daily protein intake should be taken right after working out (Within 30 minutes). This tidbit might help you somewhat.
One thing I've learned in life is that you find somebody who is better than you at something and get advice from that person. You're in a helluva lot better shape than I am, so I'm going to be bugging you for advice.
I always like to train with guys in the gym who are more experienced than I am, or who are stronger than I am. It helps me learn new things and challenges me more so than I would do on my own. I certainly don't mind giving you or anyone else advise on this subject matter.
And Biz, I'd like to hear about your strength training efforts... is this something that you're doing while preparing for a race?
-
A good rule of thumb to remember is that 50% of your daily protein intake should be taken right after working out (Within 30 minutes).
I was under the impression your target protein consumption for the day should be in the realm of 1 gram/pound of bodyweight. Since I currently weigh between 166lb and 170lb, how can I consume 83 - 85 grams of protein in one sitting without eating a pile of steak and downing a bunch of protein shakes? I thought that "protein directly after workout" thing wasn't as big a deal as originally believed.
Speaking of food, can you give me an example of your average daily diet? I'm getting a bit bored of the things I've been eating.
-
You might find this interesting
http://www.worldwidehealthcenter.net/articles-238.html
-
Not that I'm suggesting anything about your weight, btw.
-
I thought that "protein directly after workout" thing wasn't as big a deal as originally believed.
Protein after exercise is still a big deal and should still be considered, but how much protein is still in debate. Personally, I think 50% is a bit much. That would mean two protein shakes and a block of cheese for me.
-
I'm in good enough shape to propell an object as heavy as an overweight old man.
I call it "taking a walk".
-
I do 26 lb curls on a regular basis.
-
I was under the impression your target protein consumption for the day should be in the realm of 1 gram/pound of bodyweight. Since I currently weigh between 166lb and 170lb, how can I consume 83 - 85 grams of protein in one sitting without eating a pile of steak and downing a bunch of protein shakes? I thought that "protein directly after workout" thing wasn't as big a deal as originally believed.
Speaking of food, can you give me an example of your average daily diet? I'm getting a bit bored of the things I've been eating.
It depends on what your goals are. For me, my goal is to gain as much mass and muscle as possible. If you're looking to just lift weights and get toned and maybe add a little mass, then I think a gram of protein per pound of body weight is more than enough.
At one point my post-workout shake used to consist of about 45 grams of whey protein and 38 grams of metamyosyn protein, which I should probably start taking again.
Typically, in the morning I make myself some egg whites and cheese, along with yogurt, a granola bar, oatmeal, and some fruit. For lunch I'll have tuna fish and a peanutbutter and jelly sandwhich, for dinner I'll usually have one or two chicken cutlets, sometimes brown rice, steak, or tuna.
I'm in the process of refining my daily diet and am going to add more calories to it, so I'll keep you updated, but maybe that un-organized list will give you some ideas. What are some of the things that you eat?
-
What are some of the things that you eat?
Once upon a time I was supplementing my daily diet with protein shakes, but that stopped once I couldn't stop tasting phlegm every time I drank one. Man, even thinking about it now makes me shudder. Still have a tub of that stuff sitting downstairs. I'll still indulge and buy one now and again, as they sell them at the 7/11 and the things are carrying 35 grams of protein with very little fat/sugar.
Anyway, my regular diet consists of things like this:
- coffee (what?)
- green tea
- chicken
- turkey
- raw almonds
- whole wheat bread/bagels
- peanut butter
- lots of tuna
- salmon (not as much nowadays)
- various cereals (I aim for crap like Kashi Go Lean and such, but sometimes other things creep in there)
- crapload of water
- eggs
- 1%-2% milk
- various green vegetables
- tons of beef jerky when I order it online - seriously I can eat like 2 pounds in 2 days
I've put on some poundage since I started lifting weights about 2 years ago (on and off), but when you start really skinny, it's not that big a difference. I'll put up a picture that other thread in the next couple of days.
-
You might find this interesting
http://www.worldwidehealthcenter.net/articles-238.html
So again we see that scientific studies show that there is no significant correlation between overweight and energy intake
What?
-
What?
I think the context explains it.
Interestingly, research studies in Western countries have shown that fat and obese people do not necessarily eat many calories daily. Statistics show the following:
• 15% of obese people eat too much (2,800-4,000 calories)
• 35% of fat people eat normally (2,000-2,700 calories)
• 50% of fat people eat little (800-1,500 calories).
So again we see that scientific studies show that there is no significant correlation between overweight and energy intake. It has also been shown that the body will adapt to the low calorie intake by going into "survival mode", by conserving energy in order to maintain body weight. The less you eat, the harder your body tries to retain fat. Experiments have shown that animals eating one meal a day become obese, while those receiving 5-6 meals spread throughout the day kept to an optimum
In fact, low-calorie, commercial diets stimulate the body to accumulate fat. First, your body increases the quantity and activity of an enzyme called lipoprotein lipase, the main enzyme it uses to collect and store fat. Second, it slows your basal metabolic rate, further reducing your ability to burn fat. These two defence mechanisms continue for weeks after you stop the diet, in the meantime it is grabbing and replacing every molecule of fat that it can find!
-
Downsides of too many protein shakes: Horrible, horrible breath and even worse bowel movements.
True story.
-
I think the context explains it.
It does and it doesn't. It sources nothing aside from "Western studies," which is pretty useless because I don't know what studies it's talking about.
Basal metabolic rate aside, OVERALL if you're expending more energy than you're consuming, you will lose weight. This is just how it works. Anecdotal evidence to the contrary is usually a case of improper tracking and/or not spreading meals over the course of the day.
xolik: I hear you on that one. Smell you?
-
I just thought you guys might want to read it.
You're welcome.
-
Chest / Biceps today.
Flat bench press:
Set 1 - 135 for 10 reps
Set 2 - 185 for 10 reps
Set 3 - 205 for 10 reps
Set 4 - 225 for 5 reps
Flat dumb bell bench press:
Set 1 - 80 pounds for 10 reps
Set 2 - 90 pounds for 10 reps
Set 3 - 95 pounds for 7 reps
Inclined dumb bell bench press:
Set 1 - 70 pounds for 10 reps
Set 2 - 80 pounds for 8 reps
Set 3 - 90 pounds for 5 reps
Inclined bench press:
Set 1 - 135 for 10 reps
Set 2 - 155 for 10 reps
Set 3 - 175 for 6 reps
Decline flies:
Set 1 - 15 for 10 reps
Set 2 - 25 for 10 reps
Set 3 - 35 for 10 reps
Set 4 - 40 for 8 reps
Flat flies:
Set 1 - 30 for 10 reps
Set 2 - 35 for 10 reps
Set 3 - 40 for 8 reps
Preacher Curls:
Set 1 - 45 for 10 reps
Set 2 - 65 for 10 reps
Set 3 - 85 for 10 reps
Set 4 - 105 for 6 reps
Hammer curls:
Set 1 - 40 pounds for 10 reps
Set 2 - 50 pounds for 6 reps
Set 2 - 50 pounds for 6 reps
Seated dumb bell curls:
Set 1 - 20 pounds for 10 reps
Set 2 - 30 pounds for 10 reps
Set 3 - 35 pounds for 10 reps
Set 4 - 40 pounds for 8 reps
Reverse skull crushers (cables):
Set 1 - 25 pounds for 10 reps
Set 2 - 35 pounds for 10 reps
Set 3 - 45 pounds for 8 reps
Set 4 - 65 pounds for 4 reps
Oh, and once your body becomes used to the protein shakes, you stop having horrible bowel movements. The most important thing that I cannot stress enough when working out and trying to build muscle is to eat lots of the right foods. You can only do one thing at a time; you're can't get bigger and cut at the same time.
Hopefully I should start seeing these numbers go up over the next few weeks when I gradually decrease reps and increase weight in order to gain strength over looks.
-
Uh, yikes. How long does all that actually take you? What sort of rest are you getting between sets?
-
Today was chest and biceps. I started with something different this time around. It's good to change things around this way your body doesn't get used to the same thing over and over again.
Flat dumb bell bench press:
Set 1 (Warm up) - 50lbs for 10 reps
Set 2 - 70lbs for 10 reps
Set 3 - 90lbs for 10 reps
Set 4 - 100lbs for 10 reps
Incline Bench Press on the Smith Machine:
Set 1 - 135lbs for 10 reps
Set 2 - 185lbs for 10 reps
Set 3 - 205lbs for 6 reps
Incline dumb bell bench press:
Set 1 - 60lbs for 10 reps
Set 2 - 70lbs for 10 reps
Set 3 - 80lbs for 8 reps
Set 4 - 85lbs for 8 reps
From there I did several fly exercises with dumb bells to finish things off. Afterwards, I went ahead and targeted biceps. I decided to go heavy this time around.
Straight bar curls:
Set 1 - 65lbs for 10 reps
Set 2 - 85lbs for 6 reps
Set 3 - 105lbs for 4 reps
Set 4 - 125lbs for 2 reps
Seated alternating dumb bell curls:
Set 1 - 30lbs for 10 reps
Set 2 - 40lbs for 8 reps
Set 3 - 50lbs for 4 reps
Standing alternating hammer curls:
Set 1 - 30lbs for 10 reps
Set 2 - 40lbs for 8 reps
Set 3 - 50lbs for 4 reps
I wish I had more time to do one more exercise for biceps, but I had a class at 6pm and had to head out of the gym for it. Next Monday I'll be sure to do biceps first this way I can make sure I have more time to focus on them rather than doing chest first.
Up for tomorrow I plan on doing shoulders and traps once again.
Oddly enough, over this past holiday weekend I really wasn't able to eat that much because all I did was work, work, work. I'm concerned that my goals of "bulking" this winter aren't going to be met. I'm still stuck at 167lbs and the only way to put on more weight is to eat more calories.
-
Uh, yikes. How long does all that actually take you? What sort of rest are you getting between sets?
On a day like that I spend about two hours in the gym lifting. If I don't have class afterwards, I'll spend about 2 and a half hours lifting. I usually allow myself about a minute to two minutes in between sets, and between 3 to 5 minutes in between exercises.
-
The most important thing that I cannot stress enough when working out and trying to build muscle is to eat lots of the right foods. You can only do one thing at a time; you're can't get bigger and cut at the same time.
Dammit, that's one of the things I've been doing wrong. I want to gain but am terrified I'll get 'fat' so I don't eat so much, so I don't gain because I don't want to get fat so I *idiotic cycle that gets me nowhere*
I see.
Do you do all your exercises for a type at once? I mean, do you do all your chest work, then all your arm work, then head home or do you do chest set, arm set, chest set, arm set...alternate them out that way?
-
Do you do all your exercises for a type at once? I mean, do you do all your chest work, then all your arm work, then head home or do you do chest set, arm set, chest set, arm set...alternate them out that way?
I've read about people doing this before, and I have only tried it one time and didn't really feel anything. When you're working out, more and more blood flows to the muscle(s) that you're targeting, so when you're doing chest, then biceps, and then back to chest again, I don't think you're getting the right effect. Then I guess you could argue doing chest, finishing that body part and THEN doing biceps is nearly the same thing.
I strictly stick to one muscle group at a time.
-
Good news, I'm up to 171 pounds as of now. Before Thanksgiving I was hovering right around 162 if I recall correctly.
Today I did shoulders and traps once again. I was going to do triceps instead with a buddy of mine today, but I got to the gym too late and he had started without me.
First up, I did several sets of power cleans (http://www.bodybuilding.com/fun/exercises.php?Name=Power+Clean). I haven't done these in a long time, and I've recently decided it was a good idea to get lifts like this back into my routine in order to gain explosive strength.
Power cleans:
Set 1: 135 for 6 reps
Set 2: 135 for 6 reps
Set 3: 155 for 3 reps
Power cleans aren't an exercise that you do for 12 to 15 repetitions. If you've ever done them before, you'll understand why. It's mainly a lift designed to hit multiple areas of the body at once, and works great if you're trying to build explosive strength as well as gain mass.
I then moved on to standing overhead presses:
Set 1: 135 for 6 reps
Set 2: 155 for 3 reps
Set 3: 165 for 2 reps
Afterwards, I went and did a few sets of dumb bell shoulder presses:
Set 1: 70s for 10 reps
Set 2: 80s for 8 reps
Set 3: 70s for 8 reps
I then did seated lateral raises, but the stupid machine doesn't have weight assigned to each plate, rather it just has numbers (1, 2, 3, etc.)
Afterwards, I did front raises with cables, again with a screwy numbering system that doesn't quite make much sense.
To finish things off today I did shrugs on the straight bar:
Set 1: 135 for 10 reps
Set 2: 225 for 10 reps
Set 3: 275 for 10 reps
If you've been following this thread, you'll notice that I've slowly decreased the amount of reps that I do per set, but have started lifting at much higher weights than before. The idea behind this is to hopefully gain more explosive strength and mass rather than gaining high endurance for low amounts for weight.
I just got back from the supermarket and purchased about 40 dollars worth of steaks, eggs, egg whites, chicken, and yogurt. I can't stress enough how important nutrition is to a lifting routine.
-
I might as well put this here, too.
-
Man, you're built. Power to you!
-
I might as well put this here, too.
I could look like that, I just don't want to.
jealous
-
Roids Roids Roids !!!
-
Roids Roids Roids !!!
Yup, that's exactly it. You figured me out.
Actually, it's called hard work and determination.
-
Actually, it's called hard work and determination.
Huh? What the hell is that?
:lol:
-
How many keyboards do you go through?
-
As a quick aside, steroids don't make you huge and muscular. Working out really hard and eating a ton of food makes you huge and muscular, and steroids help with recovery and add some strength. The giant fucks you see walking around looking like mattresses stuffed with rocks are like that because they put in a ton of work in the gym, not because they had a magic needle.
Unrelated: I was supposed to post a picture and forgot. I'll try to steal my girlfriend's new digital camera and put that up.
-
I can handle the massive mattress looking guys - it's those chix that could kick my ass, thats freaking me out...surely its not in their genetics to be able to build like that? (I seriously don't know much about female bodybuilding)
-
yeah, I think it's just creepy when I see a girl who's really muscular
when girls are capable of getting extremely muscular like that, I think it's because she has more testosterone in her genetics than the average female. some girls are actually born with that...and then some are not. yeah
but in my opinion, it looks pretty bad....
-
go to gnc and get the protein bars they sell there, you should be able to get them by the box, that will give you the protein quickly with few calories they actually taste well also. As to not being able to go to the bathroom i believe a little fiber will take care of that problem.
-
*BUMP*
I need to remind myself to update this later on this evening.
-
So a quick update, I'm starting to do the whole "less is more" routine where I only do about three exercises per muscle group, with the exception of shoulders today.
The idea behind this is to get the most work done within about 30 reps per muscle group in order to make the most gains in size and strength. Since I've last updated this thread, I've made some significant progress in terms of both strength and size while maintaining my same body weight. I guess you can say I've simply reduced body fat in order to maintain my same body weight while increasing strength at the same time.
-
So a quick update, I'm starting to do the whole "less is more" routine where I only do about three exercises per muscle group, with the exception of shoulders today.
The idea behind this is to get the most work done within about 30 reps per muscle group in order to make the most gains in size and strength. Since I've last updated this thread, I've made some significant progress in terms of both strength and size while maintaining my same body weight. I guess you can say I've simply reduced body fat in order to maintain my same body weight while increasing strength at the same time.
pixplzkthx
On a serious note, while I haven't quite the dedication you seem to have for keeping up in shape, I am happy with the snail's pace I'm making towards getting some decent gains. It's slow progress, but I'll take slow progress over no progress every day of the week.
I really want to know what the heck I'm doing wrong with my, and no comments from the peanut gallery please, squat form. I've had three different people show me and everytime I do it, I wind up hunched over the next day. I've tried different back angles, light weight amount, not too many reps, but I still wind up like Quasifreakingmodo the next day.
-
If you want to see the quickest gains in terms of size and strength, you have to train hard and heavy - without sacrificing form, of course. Literally go into the gym, pick three lifts you want to do, then do three hard sets of each exercise as if you weren't going back to the gym again. Then don't forget eating - that's the most important thing. If you're interesting in learning more about making progress, check out my blog (http://www.weighttrainingblog.com) I've been keeping up with for the last two months or so.
As for your squat, you might want to check out this link (http://www.tmuscle.com/free_online_article/sports_body_training_performance/squat_900_pounds) as it has a lot of good information about proper form. I recommend trying to get the right form and movements with a smith machine first, then move over to free weights to ensure you have everything down pat.
-
Wow, thanks! Since I'm not longer addicted to MMORPGs, I'm putting more time in the gym now. I'll go over your blog when I get home. I appreciate the advice.
-
Today I did a back / shoulder split, and I hit the gym hard. Here's some highlights:
I started with some bent over one arm rows and worked my way up to 160 pounds for 5 reps. I then followed this up with some reverse pulls downs working my way up to 225 pounds on my last set which really hurt. Doing biceps the day before probably wasn't a good idea.
My routines now are going to consist of more heavy weights and lower reps to allow for maximum size and strength gains during the next few months. I always remember to never sacrifice form for weight, as this is how people get injured in the gym. Tomorrow I plan on doing legs, which happens to be something I really need to work on. Hopefully in the next few months I will make majors gains in the squat department as well.
-
Today was leg training for me. I really have been neglecting my lower body. While I can't lift nearly as much weight as you can for now, I'm working on it.
Quitting MMORPGs really REALLY helped. :lol:
-
If you want to work on your squat, focus on hamstrings and glutes more, as they are key when squatting. I didn't realize this fact until about a month ago when it dawned on me.
-
Glutes I can understand because I can feel them doing their job when lowering and then coming back up. Hamstrings, however, I never would have guessed because I never really felt them doing anything at all. I figured it was all quad and glute work.
I did three days of lifting so today is going to be about 20-30 minutes of light cardio and some core work. I'm not too interested in intense cardio sessions because I'm not exactly looking to lose weight right now. I'm about 170 and am happy with staying in that area.
Now if it happens that I keep the same weight while lowering the body fat %, then so much the better. Am I doing this right or is too much\little cardio?
-
Keeping the same weight, while lowering body fat implies that you're adding muscle while burning fat.
Personally, I've found my best gains to come from bulking up, then slimming down, and then repeating this process. Doing it the way you suggested will take a long time because generally speaking, it's difficult for your body to lose weight (fat) and put on muscle at the same time.
-
Keeping the same weight, while lowering body fat implies that you're adding muscle while burning fat.
Personally, I've found my best gains to come from bulking up, then slimming down, and then repeating this process. Doing it the way you suggested will take a long time because generally speaking, it's difficult for your body to lose weight (fat) and put on muscle at the same time.
Hell, I figured that. I was a VERY fat kid\teen growing up and I every time I try to do the bulk\cut phase switcheroo I get terrible flashbacks of that awful time in my life. I'm setting myself up with a mental block that is screwing up my training.
-
Pretty well said..
Eileen.. :-) :-) :-) :-) :-)
=====================
Wait Training (http://www.zombo.com)
-
From my personnal experience there is no one plan that works for everybody. The general ideas are there. Lift high weight low reps if you want to build mass. Lift low weight high reps if you want to get lean. As far as diet goes you just have to be healthy about it. Everyone's body is different. You should just try out different things until you find what works for you.
Me I'm a runner. Its part of my way of life. I hit anywhere from 80-120 miles a week. So as you can imagine I'm not a very big person but I am very lean.
-
That's a lot of miles. I've never even hit 50. This is only my second year of running and I'm only training for 5Ks - so far. There's a 5-mile run in February that I may try.
-
I've been doing distance running basically my entire life. I just did an ultrathon in DC a few weeks back.
-
meh. I couldnt put on an ounce of fat if I tried. Unfortunately this makes it near-impossible to gain muscle mass, but at least I wont get fat.
-
meh. I couldnt put on an ounce of fat if I tried. Unfortunately this makes it near-impossible to gain muscle mass, but at least I wont get fat.
Trade places with me. Please.
-
meh. I couldnt put on an ounce of fat if I tried. Unfortunately this makes it near-impossible to gain muscle mass, but at least I wont get fat.
Try eating like 4000 calories a day. I'm doing that and it works wonders. I'm putting up bigger numbers than ever before while putting on serious size, as well.
-
Try eating like 4000 calories a day. I'm doing that and it works wonders. I'm putting up bigger numbers than ever before while putting on serious size, as well.
I can't actually eat that much. I get full and feel sick just thinking either eating or gagging down another protein shake.
-
I've been doing distance running basically my entire life. I just did an ultrathon in DC a few weeks back.
My swim coach did the ultraman triathlon last year. I forget what it was but it was something like a 10 mile swim, 500 miles of cycling and I think a double marathon done over two days.
-
Looking back on this thread... Wow.
I've since moved on to this concept that "less is more" and tend to keep my workouts fairly short now, and have seen some major improvements as a result. I certainly was over-training myself in some of these posts... it's no wonder why I was stuck at the same spot for such a long time.
-
Looking back on this thread... Wow.
I've since moved on to this concept that "less is more" and tend to keep my workouts fairly short now, and have seen some major improvements as a result. I certainly was over-training myself in some of these posts... it's no wonder why I was stuck at the same spot for such a long time.
I've always been under the impression that short, intense workouts were much better for you than longer 60+ minute one for that exact reason. You'll wind up overtraining and doing more harm than good.
-
Yup. I've been decreasing the reps and increasing the weight and have gained tremendous results. Lately I've been trying to hammer down my form on the squat as that's where I'm lacking right now.
-
Boss sent me down to GNC today to pick him up some Force Factor stuff. I guess it's pretty popular because the lady there says can't keep up with the demand. She's always sold out and it just flies off the shelf. I may try it out via the website if it's that good.
For now, I'll stick to doing what I am doing which is whey protein drinks, my fish oil capsules and of course my Happy Pills. (Twinlab Ripped Fuel)
I've got a friendly competition going with my sweetheart. We're going to see who can get in better shape by the end of the year. I'm taking this seriously. I've given up drinking 'adult beverages' for New Years and have so far been able to stick to a healthy diet and steady gym time. Nothing fancy, no overdoing it or any of that stuff that causes so many to burn out after a few weeks here.
-
For now, I'll stick to doing what I am doing which is whey protein drinks, my fish oil capsules and of course my Happy Pills. (Twinlab Ribbed Fuel)
Ribbed for his pleasure?
-
Well, we've both put on a bit of the bad type of weight and I'm sick of sitting around whining about how my pants don't fit. It's time to put up or shut up.
DAMN YOU WORLD OF WARCRAFT. DAMN YOU TO ohIcan'tstaymadatyou!
-
Boss sent me down to GNC today to pick him up some Force Factor stuff. I guess it's pretty popular because the lady there says can't keep up with the demand. She's always sold out and it just flies off the shelf. I may try it out via the website if it's that good.
Does your boss know what Force Factor is / when to take it? After a quick read through of it, it's simply a nitric oxide-based pre-workout formula... kinda like a Red Bull on steroids.
-
Does your boss know what Force Factor is / when to take it? After a quick read through of it, it's simply a nitric oxide-based pre-workout formula... kinda like a Red Bull on steroids.
Yeah, he knows. And to chug tons of water, which he should be doing anyways.
-
http://news.yahoo.com/s/ap/20100127/ap_on_sp_ot/us_sci_barefoot_running;_ylt=ArvLeuy0N2UlwD6qyBDYGAys0NUE;_ylu=X3oDMTFlZ2Fza3VjBHBvcwMxMTcEc2VjA2FjY29yZGlvbl9zY2llbmNlBHNsawNydW5uZXJzYmFyaW4- (http://news.yahoo.com/s/ap/20100127/ap_on_sp_ot/us_sci_barefoot_running;_ylt=ArvLeuy0N2UlwD6qyBDYGAys0NUE;_ylu=X3oDMTFlZ2Fza3VjBHBvcwMxMTcEc2VjA2FjY29yZGlvbl9zY2llbmNlBHNsawNydW5uZXJzYmFyaW4-)
Interesting. I had always heard running barefoot was a no-no; as you were likely to cause injury. Now its the other way round.
-
When it's not too cold out, this is my running shoe.
http://www.bizb.biz/index.php?type=1&id=458 (http://www.bizb.biz/index.php?type=1&id=458)
-
Oh neat! Like driving gloves for your feet! :-)
-
When it's not too cold out, this is my running shoe.
http://www.bizb.biz/index.php?type=1&id=458 (http://www.bizb.biz/index.php?type=1&id=458)
How are those working out for you?
-
Not that great at the moment. I ran in them for 2 weeks gradually increasing my distance and changing to harder surfaces. Then, one day, I went out for a 4 mile run in 30 degree temps. By the 2.5 mile mark, I couldn't feel my feet. Near the end of the run, I kicked a water-shut-off pipe that was sticking up out of someone's lawn. It broke a bone in my foot and ruined my efforts at a personal-best at my favourite race. I had to take 4 weeks off. Meh.
Now, it's too cold to wear them. I'm really looking forward to getting back into them, though. They're super comfortable and I was running faster when I wore them.
-
I was looking at those online and in the local store but I just can't picture myself running along the road in them. I hit branches/cans/rocks all the time along the darker stretches, plus this time of year salt and sand in them would just plain suck. I can kind of see them for running on grass.
Hope your foot heals fine and you can get back out there.
-
Oh, I'm already back up to 20 miles a week. The real training starts next week for my May 1st race.
-
So today marks the end of my first week of doing 4 sets of 2 reps each, with heavy weight. One more week to go of doing the same thing, then time to take it down a notch and slowly bring it back up. Here's where I stand so far:
Squat: 350 for 2
Bench: 275 for 2
Deadlift: 385 for 2
These numbers need to keep growing like they have been in the next few months and I'll be right on pace to start competing towards the end of 2010 into 2011.
-
k i am a cross country runner and cyclist since freshman year and have never used the bench press except for two years in basketball where they made me and during that time i felt like a twig because i was doing 110 and everyone else was doing 180 - 210. I hated this and it lead to me never using the weight room ever again. I want to get back in there but i am kind trying to start out of the weight room because the jocks are jerks. I have tried this with 15 push-ups and 15 dips after running a mile and repeat this five times. (twice a week) I keep doing less and less. I started doing fifteen each and now am down to 10. What am i doing wrong? Am i just failing to take long enough between the workouts, could it be doing the them with the run, or do i just need to keep hammering away till i can do more?
-
You should work on building up your core. Push ups are good, but you need a solid foundation for everything. Here's my core workout...
7 Minute Jump Rope
60 secs X 2 Plank
(http://www.abs-exercise-advice.com/images/elbow-plank-exercise.gif)
60 secs X 2 Side Plank (R)
60 secs X 2 Side Plank (L)
(http://www.abs-exercise-advice.com/images/side-plank-exercise.gif)
60 secs X 2 Superman
http://www.bodyessentialz.com/wp-content/uploads/2008/05/kneeling-alternating-superman-c-core-strength.jpg (http://www.bodyessentialz.com/wp-content/uploads/2008/05/kneeling-alternating-superman-c-core-strength.jpg)
30 X 2 Knee/Elbow crunch
(http://burnmybellyfat.com/images/knee%20to%20elbow%20crunch.JPG)
30 X 2 Windshield Wipers
(http://images.askmen.com/sports/fitness_top_ten/4p_fitness_list.jpg)
30 X 2 Leg Curls (Ball)
(http://www.womenshealthmag.com/files/images/0906-swiss-ball-leg-curl.preview.jpg)
30 X 2 Hip Extension (Ball)
(http://www.bodybuilding.com/fun/images/2005/mm10_knee_flexions.jpg)
30 X 2 4-pt Hip Dips
20 X 2 3-pt Hip Dips
http://www.youtube.com/watch?v=kVzNFAm3N2Q#noexternalembed (http://www.youtube.com/watch?v=kVzNFAm3N2Q#noexternalembed)
(God, that woman is ripped)
Of course, I didn't start out with that many reps and sometimes I do fewer reps and more sets. For the timed exercises, I started with 30 seconds. For the counted exercises, I did 15 to start out. I'd love to get in 3 core-workouts per week, but it only ever seems to happen twice per week.
-
Concur with what BizGramps said. Back before I became a father and was swimming regularly I would try to get two to three core workouts in a week. I still have a pretty solid core underneath all this flab.
-
My core workouts consist of power cleans along with weighted sit ups, but like Biz showed, those workouts will work to strengthen your core, which is a good starting point for anything physical.
-
First heavy training session in over a week today... Broke out the bands for the first time in over 2 months and wound up working up to 245 bar weight plus 100 pounds of band tension at the top for a good, solid three reps... On my way to a nice max bench of 315 pounds hopefully by June!
-
So not everyday is Christmas... A few days ago I attempted a 415 pound squat for 3 reps and didn't quite get it. The first rep was pretty tough and my spotter needed to help me, the second almost crushed me... thank god my spotter did a good job! I called it quits after that... you don't mess around with weight like that if you're having trouble after the first rep.
-
Thanks to my friend for pushing me to deadlift 405, I was actually able to get it today, breaking my old personal record of 385 by 20 pounds!
-
Jeepers. That's A LOT!
-
Thanks to my friend for pushing me to deadlift 405, I was actually able to get it today, breaking my old personal record of 385 by 20 pounds!
Wow, Chris! Quite an accomplishment! Congratulations!
-
Wow, Chris! Quite an accomplishment! Congratulations!
Thanks!
Next stop is 495 pounds... that's going to take some serious work, that's for sure!
-
Thanks!
Next stop is 495 pounds... that's going to take some serious work, that's for sure!
I admire your dedication to self-improvement. I hope to eventually rekindle that fire in myself. There's a Bally's right next to the house I'm buying (loan got approved yeah!) so I'm pretty sure I'll be getting back in shape sometime soon.
-
I admire your dedication to self-improvement. I hope to eventually rekindle that fire in myself. There's a Bally's right next to the house I'm buying (loan got approved yeah!) so I'm pretty sure I'll be getting back in shape sometime soon.
Congrats on the house loan! Now you're in debt! WOOOOOO!
-
Congrats on the house loan! Now you're in debt! WOOOOOO!
Don't remind me. /cry
-
Hey xolik, have you made any gains on your squat? I looked back a few pages in this thread and remember us talking about it for a few posts and was curious as to how you made out.
-
Hey xolik, have you made any gains on your squat? I looked back a few pages in this thread and remember us talking about it for a few posts and was curious as to how you made out.
Very little, I'm afraid, but mostly due to fear to trying. It seems that every time I do squat work, I screw up my lower back, HOWEVER, I got the same pain in the same area a few days ago and all I did was run my ass off that day. Turns out I'm overrunning and screwing up my lower back. Makes sense because now that I look back at it, I did a ton of running prior to trying out squat work that day.
I'm not doing that anymore, by the way. I was totally doing more cardio than needed. I'll try squat work tomorrow at the school gym and see how it goes.
-
Let me know how it goes.
If I had to pick two tips from that link I posted a LONG time ago, I'd say focus on going with a wide stance with your toes slightly pointed out and make sure your ass / hips and moving back first before bending your knees. Those are two common things I see most people do wrong when they attempt to squat. Well, and not go low enough. I've only seen about three people in my gym go low enough on a squat to be counted as a real lift in a competition. Then again they're not competing... sooo....
-
I'd say focus on going with a wide stance with your toes slightly pointed out
ITT: The Larry Craig School of Health
-
So tonight was the first night that I've used a bench shirt to bench. Real quick (I doubt anyone will know what it is), a bench shirt is a special shirt that is so stiff that you have to pull the weight down towards your chest to touch.
I've never used one before and was certainly nervous about using it because it was uncharted territory. I worked up to 315 pounds for an easy three reps, but it wasn't enough weight to have it touch my chest - That's how strong bench shirts are!
-
ITT: The Larry Craig School of Health
Alice Donut has a song called Wide in honor of our friend Larry Craig.
-
So are these bench shirts suppose to be used to prevent people from crushing themselves or to help you get to a higher weight on a bench?
-
They do help to prevent injuries when doing higher weights if used correctly, and they will also enable the lifter to lift more weight since it gives you recoil on the bottom of the lift.
Think of a shirt kind of like how a donut is used right before going up to bat in baseball. Using the bat with a weight on it gets you used to a heavier load. Then when it's time to bat, you get rid of the donut and swing with just the bat - which feels like it's half as much because you were used to the heavier weight.
Lifters that train with shirts usually see their raw (without a shirt) bench go up a decent amount as well. Though if you're someone who has just started lifting recently and is looking for a good way to get your bench game up, I wouldn't recommend going online and spending 200 on a bench shirt.
-
I forgot to update this thread after last Sundays lifting session.
I broke out the bench shirt again and got some help from one of the more experienced power lifters on the east coast. After it was set correctly, I was able to work up to 410 pounds for a double. Let me tell you... the amount of pressure felt with the shirt on with that kind of weight is insane! I've never felt anything like that before in my life, and I still have to use more weight to get the bar to touch my chest!
So here's where I stand in my main three lifts, at 192 pounds of body weight at about 5' 10":
Squat: 375lbs
Bench: 300lbs raw or 410lbs shirted
Deadlift: 420lbs
-
So I woke up this morning and kept thinking that tonight I was going to dead lift 405 pounds for 3 reps - something that I have never attempted before, and sure enough I was able to get it for 3 reps!
The third rep was probably one of the toughest things that I have done yet in the gym, but there was no way I was letting that go back to the ground once it was moving.