EPTTL Health and Fitness Initiative 2011 - Page 290
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Froadac
United States6733 Posts
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nemY
United States3119 Posts
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sawedust
United States506 Posts
Pullups: (BW+10) x 10 x3 Squats: 200 x 5 x 3 Overhead Press: 100 x 5 x 3 Squats are ready to progress to 205, pullups are ready to go to BW+15. Overhead press still needs more development at that weight since I struggled on the last reps and barely finished the final set. Been having amazing progress on my lifts, self-confidence, and the mass I've built is starting to show too. Absolutely loving it right now :D | ||
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Advocado
Denmark994 Posts
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Froadac
United States6733 Posts
On May 22 2011 13:24 sawedust wrote: Had a great workout today at the gym! Was held up by some guy doing circuit training, hogging up the only rack in the gym. He was doing some jumping jacks, some really weird ass full body pushup powercleans combination, and other stuff... went to sit outside and wait it out. Had to mix up the workout in order to maximize my use of time at the gym. Pullups: (BW+10) x 10 x3 Squats: 200 x 5 x 3 Overhead Press: 100 x 5 x 3 Squats are ready to progress to 205, pullups are ready to go to BW+15. Overhead press still needs more development at that weight since I struggled on the last reps and barely finished the final set. Been having amazing progress on my lifts, self-confidence, and the mass I've built is starting to show too. Absolutely loving it right now :D You go to the school gym, and it's all jumping jacks and bicep curls >.> Oh, and powercleans with shitty technique. | ||
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Ludrik
Australia523 Posts
Then spent ages powercleaning. The cradle/front squat bar position during them is still tough due to shitty flexibilty. I'm having trouble getting my elbows forward. The rest of the movement was feeling good though. You feel so energetic after doing PCs. | ||
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jjhchsc2
Korea (South)2393 Posts
How much should i increase the reps/weight by for each session? I am not sure how much i can squat. But i am aiming for 50kg bench (3-4 sets of 20) by the end of the year ( 7 months) is that a reasonable goal. Assuming i do the standard mon wed friday a week and eating quite alot. I need more endurance rather than power/strength as i need to do alot of bushwalking with like 10kgs in the upcoming future. Also for nutrition Warm milk or cold milk? Why no grains? | ||
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Lemonwalrus
United States5465 Posts
I don't have bumper plates, but I'd still like to try Power Cleans rather than the row thing. Is this risking injury? The only reason I think it is ok is because I only have 140 lbs in weight to work with, so once my deadlift gets past that I'm going to have to either start at a gym or invest in bumper plates, so I probably won't ever be power cleaning with too much weight on my current setup. | ||
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Drowsy
United States4876 Posts
On May 22 2011 16:35 Lemonwalrus wrote: Time for another dumb question from the resident walrus. I don't have bumper plates, but I'd still like to try Power Cleans rather than the row thing. Is this risking injury? The only reason I think it is ok is because I only have 140 lbs in weight to work with, so once my deadlift gets past that I'm going to have to either start at a gym or invest in bumper plates, so I probably won't ever be power cleaning with too much weight on my current setup. There's no reason you need bumper plates for powercleans. If I could go back though, I would have liked to learn to power snatch, and lowering the weight might actually be easier with that exercise. | ||
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ModernAgeShaman
Norway484 Posts
On May 22 2011 09:18 nemY wrote: PS: What is Leangains? And why do the guys on the website look that skinny? Isn't that a bit unhealthy? Is it for modeling? they aren't skinny... they are lean.. ie low bodyfat. big difference. if you workout for looks 7-8% bodyfat is where you want to be aesthetically imo. for health reasons, if you dig through the posts there seem to be some benefits to being around there. | ||
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sJarl
Iceland1699 Posts
Next was farmers walks and I managed to double the distance I went last time ^^ Did then 125kg atlas stone twice and I'm very happy with my new sets of bruises. 2 weeks till the rookie strongman meet, woot? | ||
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Seth_
Belgium184 Posts
On April 25 2011 07:12 Seth_ wrote: Seth_ Age: 21|| Height: 5'9"/1m76 || Weight: 171lb/77.5kg (BMI = 25) Starting Date: 04/25/11 || Goal Date: 05/22/11 Weight goals -- Lose 2.5 kg / 5.5 lb (This time I will want to get that goal of 75 kg/165lb ) Training goals -- Keep up the 1 or 2 times a week of running (will be hard with school) Nutrition goals -- Less fries, soda, chips and candy... Misc goals -- Don't give up when I seem to not lose anymore weight. Will post again next month. As promised. Right now I weight 76.7 kg / 169 lb. I lost 2 lb in 4 weeks. (although I gained 1 the first week so I kinda lost 3 in 3 weeks). My BMI is back under 25 and I'm at an all time low (in 2011) regarding weight. Training: succeeded: went running twice a week on average. I probably gained some more muscles as well. Nutrition: okay; I should cut back some more soda though. Misc: didn't give up New goals: Seth_ Age: 21 || Height: 5'9"/1m76 || Weight: 169lb/76.7kg (BMI = 24.8) Starting Date: 05/22/11 || Goal Date: 06/24/11 (last exam a.k.a. start of summer) Weight goals -- Lose 2.7 kg / 6 lb (74 kg was my weight before the weight gain of the last 2 semesters) Training goals -- Keep up the 2 times a week of running Nutrition goals -- Less fries, soda, chips and candy... Misc goals -- Don't give up when I seem to not lose anymore weight. | ||
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eshlow
United States5210 Posts
The "protein" in it is composed of a lot of the grain proteins (such as gluten) which are notorious for causing inflammatory/auto-immune reactions in the body. They don't even absorb well intot he bdoy either. Read this for carbs if you need them: http://www.t-nation.com/free_online_article/most_recent/the_good_the_bad_and_the_assfattening_the_new_starchy_carb_food_pyramid White rice, white potatoes, sweet potatoes, yams, fruits, vegetables are all good sources of carbs. (First 4 aren't exactly Paleo but you can do much worse as stated... grains, brown rice, beans, etc. tend to be worse or a lot worse than the above). Obviously protein is easy with meat, fish, eggs, dairy (only if you're tolerant). Surprisingly there's been some fairly good articles on t-nation recently. | ||
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sJarl
Iceland1699 Posts
I'd rather focuse more on getting your lifting numbers up and improving your running time  | ||
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Seth_
Belgium184 Posts
On May 23 2011 01:07 sJarl wrote: I wouldn't factor your BMI into your goals since it is pretty much useless. I'd rather focus more on getting your lifting numbers up and improving your running time You won't find many people here with less arm strength than me, but I'm keeping track of running times, don't worry. BMI is just to estimate my mass, relative to my exact size. My best 200 meter is 28.5 sec (ran it during practice; no starting blocks). I need to build up some more stamina before trying to break that record though. I ran about 6.5 miles this morning (1h35m workout duration). | ||
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sJarl
Iceland1699 Posts
On May 23 2011 01:33 Seth_ wrote: You won't find many people here with less arm strength than me, but I'm keeping track of running times, don't worry. BMI is just to estimate my mass, relative to my exact size. My best 200 meter is 28.5 sec (ran it during practice; no starting blocks). I need to build up some more stamina before trying to break that record though. I ran about 6.5 miles this morning (1h35m workout duration). I'd reccomend using fat% since that gives you an idea of what of your weight is "good" mass According to the BMI scale I'm almost obese and I'm at around 14% bf....so it isn't a good reference point.One should always try to bring ut weak points (like for example in your instance arm strength). | ||
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pyrogenetix
China5098 Posts
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Cambium
United States16368 Posts
squat: attempted 270, failed like a little bitch after 2 reps during the 1st set press: 135lb 3-3-4 I think I'm going to blame the horrible failure on: 1) didn't sleep enough 2) didn't eat breakfast 3) didn't work out for ~ 1 week due to end of term partying etc. | ||
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AoN.DimSum
United States2983 Posts
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Michaelj
United States186 Posts
On May 22 2011 16:35 Lemonwalrus wrote: Time for another dumb question from the resident walrus. I don't have bumper plates, but I'd still like to try Power Cleans rather than the row thing. Is this risking injury? The only reason I think it is ok is because I only have 140 lbs in weight to work with, so once my deadlift gets past that I'm going to have to either start at a gym or invest in bumper plates, so I probably won't ever be power cleaning with too much weight on my current setup. You can catch the weight on the way down on your quads, and then lower it down. It's not ideal, and it tires you out a little, but you can work with it. | ||
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