your squat is impressive. wish I could squat like that ( speaking of squats: I havent done them in a week or two because my elbow was bothering me. today I tried it again and I think I lost a lot of strength. I used to be able to do a set of 135kg but today 110kg already felt very heavy. gonna try again next week!
Finally decided to say fuck youtube videos and watch the official Mark Rippetoe videos in order to get my proper form down. All I can say is, youtube videos can teach you the bench press, deadlift, and OH press pretty decently. The form for them is not that hard to learn. But power cleans and squats, no one teaches them in depth like Rippetoe. After watching those videos I actually feel like I know exactly what I'm doing. Youtube instructional videos don't compare.
Good and bad day today. Got 2 new PR: Squat 70kg 3x5 Deadlift 122.5kg 1x5
But I went to see a physical therapist because my shoulder was still bothering me and he said I shouldn't load it for at least 2 weeks, so no press and bench press . I was thinking of doing something like this in the meantime but maybe you guys have better suggestion for exercises:
A Squat Deadlift Curls Calves
B Squat Straight leg deadlift (for hamstrings) Power clean Chin-ups
On June 17 2011 08:45 Catch wrote: Chin ups BW only (Forgot bag for weights) 5-5-5-5
Pulldown 90 x 8 100 x 8 110 x 8
Seated Press 65 lbs, 5-5-5
Lateral Raises (DBs) 20 x 8 15 lbs, 8-8
Standing Calves 100 x 18 100 x 17 100 x 15
Side Bents 25 lb plate, 10-10-10 ---- Not sure how I feel about the side bents; may replace them and may not. Anybody have personal experience with them?
And the lateral raises. Good lord do I hate my form on this... It doesn't feel right at all. Even watched a Wojo video a few times. I dunno, I'll still give em a shot next week, see how they feel.
forgot to mention that I tried high bar squats for the first time today. I think im doing them wrong because my neck was killing me with only 40kg on the bar... anyone got any good videos/instructions on where to put the bar for high bar squats?
On June 17 2011 08:45 Catch wrote: Chin ups BW only (Forgot bag for weights) 5-5-5-5
Pulldown 90 x 8 100 x 8 110 x 8
Seated Press 65 lbs, 5-5-5
Lateral Raises (DBs) 20 x 8 15 lbs, 8-8
Standing Calves 100 x 18 100 x 17 100 x 15
Side Bents 25 lb plate, 10-10-10 ---- Not sure how I feel about the side bents; may replace them and may not. Anybody have personal experience with them?
And the lateral raises. Good lord do I hate my form on this... It doesn't feel right at all. Even watched a Wojo video a few times. I dunno, I'll still give em a shot next week, see how they feel.
Uh, why aren't you doing more compound exercises?
Bodybuilding routine. 4x a week. Gonna replace those side bends though.
Day 1: Horizontal push pull, calves, abs Thickness-Back 1. Rack Pulls 3x5 2. Row 3x8 Chest 1. Low Incline Press 3 x 5 2. Incline Flies 3 x 8 Calves Seated (Soleus) 3 x 12-20 Abs 3 x 8-12
Day 2: Quad dominate, hamstring Accessory, biceps. Quads 1. Full squat 3x5 2. Front Squat/leg press 3x8 Hamstring 1. Leg Curls 3-4 x 12-20 Biceps 1. Seated Alternate Bicep Curls 3 x 5 2. Hammer Curls: 3 x 8-12
Day 3: Vertical push-pull, calves, abs Back-Width 1. Chins 3 x 5 2. Lat Pulldown 3 x 8-12 Shoulders 1. Seated Barbell Military 3 x 5 2. Side Later 3 x 8 Calves standing (gastrocs) 3 x 12-20 Abs 3 x 8-12
Day 4: Hamstring dominate, quad accessory, triceps
Hamstrings 1. Box Squats 3 x 5 2. Good Morning/Hip thrusts 3 x 8 Quads 1. Lunges/Machine Hack squat 3-4 x 8-12 Triceps 1. CGBP 3 x 5 2. Skull Crusher 3 x 8-12 ----
Psh, better be enough of compounds in there for ya Eshlow I'd throw in full deadlifts, but my lower back wouldn't be able to recover.
EGG WHITES AND TURKEY BACON ON AN ENGLISH MUFFIN FOR BREAKFAST? ARE YOU FUCKING KIDDING ME MOM. but I can't way for dinner at Ruth's criss steakhouse, apparently its one of the best
also, lol@hotel gyms.
and just listened to colbert give a commencement speech...funniest thing ever.
Last day of the introductory microcyle. Gonna be pretty easy. 1 set of 5 at 260, then gonna do weighted pullups 3x5@32.5lbs and then press 3x5@140lbs. ezpz. Next week the fun begins though
Name/nick -- Steeped Age:21 || Height: 6' || Weight: 160lbs Starting Date: 16/06/11 || Goal Date: no real date, but i'll give myself 6 months, so 16/12/11 Weight goals -- i want to get to 195-200lbs Training goals -- Go to the gym atleast 3 days a week Nutrition goals -- Gotta stop eating chips and drinking pop Misc goals -- im also trying to get alot better at sc2 and also find my own place to live, i'll keep updates on how both are going haha.
My shoulder injury seems to be getting a lot better so i figured i could actually somewhat start working out. I still cant do any kind of press or workout that involves pushing away from my body which sucks. Here's what i started with. squat -- 90lbs deadlift -- 90lbs then i just do some rehab work on my shoulder but i dont like not being able to work out everything. Do you guys know anything i could sub in to get a more full workout while i cant push away from my body? I could put the weight up on the squat and deadlift and still be fine but i wanted to start low with my shoulder being hurt and just work on technique for awhile. I still have about 1.5 months left of what the docs said it'd take to heal so hopefully then i can work out for real.
your squat is impressive. wish I could squat like that ( speaking of squats: I havent done them in a week or two because my elbow was bothering me. today I tried it again and I think I lost a lot of strength. I used to be able to do a set of 135kg but today 110kg already felt very heavy. gonna try again next week!
More kcals towards the evening is better for preserving muscle mass and keeping off the fat
Should be clear to anyone who knows anything about physiology just from logically thinking about it -- your body's most anabolic time where it release the most growth hormone, test, etc. and rebuilds tissues is when you sleep. So it makes sense that you want most of your calories before you sleep.
On June 18 2011 03:31 Steeped wrote: Name/nick -- Steeped Age:21 || Height: 6' || Weight: 160lbs Starting Date: 16/06/11 || Goal Date: no real date, but i'll give myself 6 months, so 16/12/11 Weight goals -- i want to get to 195-200lbs Training goals -- Go to the gym atleast 3 days a week Nutrition goals -- Gotta stop eating chips and drinking pop Misc goals -- im also trying to get alot better at sc2 and also find my own place to live, i'll keep updates on how both are going haha.
My shoulder injury seems to be getting a lot better so i figured i could actually somewhat start working out. I still cant do any kind of press or workout that involves pushing away from my body which sucks. Here's what i started with. squat -- 90lbs deadlift -- 90lbs then i just do some rehab work on my shoulder but i dont like not being able to work out everything. Do you guys know anything i could sub in to get a more full workout while i cant push away from my body? I could put the weight up on the squat and deadlift and still be fine but i wanted to start low with my shoulder being hurt and just work on technique for awhile. I still have about 1.5 months left of what the docs said it'd take to heal so hopefully then i can work out for real.
Any compound exercise that doesn't cause pain is likely fine.
But it really depends on what your injury is so I don't know specifically unless you can elucidate better
EPT
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I'd throw in full deadlifts, but my lower back wouldn't be able to recover.
