On June 24 2011 13:44 ShaLLoW[baY] wrote: I've been downloading workout playlists from torrent sites and trying to make an uber mix: if anyone has any workout tracks they like, feel free to hit me up here or by PM.
Fucking unreal. Slowly builds up until I want to crush weights with my bare hands biceps.
I'll take your techno and raise you some skin splitting rock
On June 26 2011 21:24 Snapplecakes wrote: epic session today, last week i only managed 4-4-4 chinups and they were really hard!
today however i went 5-6-7 :D!! prob could have gone 6 or 7 on the first set but i was worried about running out of juice for the later sets
My general advice for progressing in chin-ups is to go for one extra rep per set every week. If last week you did 4-4-3, this week you should strive for 5-5-4. This is how I went from 2 unassisted chin-ups to sets of 16.
yeah i know, i was actually going for 5-4-4 or 5-5-4 at best progression wise, but i suprised myself and had way more in me than ive had the previous weeks! pretty weird concidering i was at extrema outdoor in oslo yesterday getting wasted off my ass
Not gonna lie. 225 x 49 is absolutely nuts. I bet the strain on his wrists was crazy afterwards though.
AND HAPPY BIRTHDAYYY!!!
Anyways, just to jump in on the chins/pull up conversation, I always went for max in the first one and usually got subsequent reps after that. I think at one time I was at 12/13-8-7. And then I just moved it to 3reps x 5. Once I got all five, I just added more weight.
Weight goals -- Starting at 248 lbs and Finishing at 230 lbs
Training goals -- Bench 365, Squat 450, Power Clean 275
Nutrition goals -- Cut sugar out of my beverages. Keep all caffeine to before 5pm. Stop eating late at night. No fried food.
Misc goals -- Cut fat, trying to get some sort of respectable physique.
-Girls?! -Social Functions? -Lots of Ladder Games ! -Diamond by S3
I'm a former Division 1 collegiate athlete and am open to any PMs with questions from those starting off with weight training or nutrition ! Good luck all <3
I'd love to join in on this but there's just a question I'm curious about. Why so much focus on how much you can bench/lift to begin with? I've been training in a completely different way, mostly not using weights at all with a lot of cardio and then fighting routines with additional weight.
My current fun is 6-8kg weights in both hands and then as much shadowboxing as I can manage. If I need resistance I have someone press down on my back while doing my pressups and just add say 10-15kg to my situps. I'm at around the 200lb mark atm and am recovering from a shoulder operation (shoulder stabilisation).
Is there a reason there's so much focus on weights rather than, say, how long you can manage pressups/situps/chinups/running/shadowboxing for?
On June 27 2011 04:08 Evangelist wrote: I'd love to join in on this but there's just a question I'm curious about. Why so much focus on how much you can bench/lift to begin with? I've been training in a completely different way, mostly not using weights at all with a lot of cardio and then fighting routines with additional weight.
My current fun is 6-8kg weights in both hands and then as much shadowboxing as I can manage. If I need resistance I have someone press down on my back while doing my pressups and just add say 10-15kg to my situps. I'm at around the 200lb mark atm and am recovering from a shoulder operation (shoulder stabilisation).
Is there a reason there's so much focus on weights rather than, say, how long you can manage pressups/situps/chinups/running/shadowboxing for?
Most of us just aren't interested in endurance training like you're doing, but rather weight loss or strength training, for which lifting and proper diet is the best/most effective path to reach that goal. It's a matter of goals, but if what you're doing works for you absolutely keep at it =). THis is why we need a forum, so people can talk more about their specific interests, and we can keep more than just the weightlifters on TL healthy =/. As for situps and pushups (or pressups, I guess) there are better ways to train those areas - look into some of the bodyweight stuff in the OP (levers, planches, etc. etc.) for progression models if you dont want to use weights!
Family has admitted defeat finally on going to the gym. Mom's now just said "stop bothering me, I'll pay for your gym membership" and sent me into town yesterday. Unfortunately, the gym was closed... And it's closed again today, so I'll head out there tomorrow to sign up.
On June 27 2011 04:19 AoN.DimSum wrote: I think most people here are going for weight loss, and lifting weights is the best way. If cardio works for you, then thats fine too.
I will say, both cardio and weight lifting together (in the same workout session) probably yield the best weight loss results.
Would anyone care to share their daily workout? o('.')-0
Here is my general philosophy based on a collegiate athletics career:
General Workout
Part 1: CARDIO
Cardio is a good way to get your blood (and metabolism) flowing for your lifting session. I generally like to stay away from running machines and hit the track. I'll usually run about a mile or two before I hit the weight room area of my local gym.
I think its important to incorporate cardio into any serious fat burning or weight loss plan, it really does supplement strength training to get the results you'd like. Its also great to your heart rate up so you don't go into lifting cold. (Or at a lower heart rate)
Part 2: Lifting
There are a million approaches to weight training, I won't go into specifics here but I'd like to share some general knowledge.
Hydration is super important in the gym. I try and carry a gallon jug (or something comparable) of water around and constantly consume it. Being hydrated before, during, and after your workout will improve your performance, endurance, and results with weights.
Post-Workout You have about an hour after a strength training session to get the proper proteins and nutrients into your body to build your muscle. Without going into details, you should probably get some sort of protein centered meal in you following a workout within 30-60 minutes.
Recovery You build muscle when you sleep, plain and simple. When we sleep at night our bodies going into a reparation mode and repair the muscle fibers we've torn while lifting; this is how muscles grow. I know being a huge nerd and SC2 player is not conducive to a quality or structured sleep schedule, but you must get it in.
I'd love to discuss further workout topics,ideas, and plans with some of the TL community.
I'm also a Top 8 Platinum Zerg looking for a Diamond practice partner and/or Coach. So hit me up with PMs if you wanna game, teach, or chat.
Now I'm gonna go fight off this hangover and hit the gym :O
Welcome to the new guys :D post all your increases and any pictures you are proud of and you are sure to get encouragement and appreciation from the community! Share any problems you have too .
For me, leg day today, always the hardest to psych up for because the most mentally draining by far. Rewarding though, even if I still have progressed to using the free bar yet. Didn't have a belt either and back felt weak so couldn't do any heavier, just not feeling stable!
smith machine squat 15-12-10-8 80kg-100kg-120kg-120kg
above supersetted with quad led extensions 12-10-8-7 93kg-93kg-93kg-93kg
smith machine walking squat 12-12-10-10 80kg-100kg-110kg-110kg
above supersetted with calf extensions on leg press machine 15-12-12 max of the machine x3
hip abductors machine unrecorded weight 12-12-10
hip adductors machine unrecorded weight 12-12-10
hamstring curl 12-10-8 54kg-71kg-76kg (something like that, not exactly sure!)
pistols 10 left leg, 10 right leg
then typical ab routine which consists of (and not stopping): 120 bicycle crunches 60 russian twists with le 5kg medicine ball 1:20 min plank + 30sec right side, 30sec left side + 1:20 min plank 60 bicycle crunches 30 russian twists 20 leg raises, 5 leg raises to each side 20 slow situps with medicine ball on shoulder (switch each time) 2 min plank
no idea why I do this specific routine actually. Anyone got any proper "certified" ab routines?
On June 27 2011 04:08 Evangelist wrote: I'd love to join in on this but there's just a question I'm curious about. Why so much focus on how much you can bench/lift to begin with? I've been training in a completely different way, mostly not using weights at all with a lot of cardio and then fighting routines with additional weight.
My current fun is 6-8kg weights in both hands and then as much shadowboxing as I can manage. If I need resistance I have someone press down on my back while doing my pressups and just add say 10-15kg to my situps. I'm at around the 200lb mark atm and am recovering from a shoulder operation (shoulder stabilisation).
Is there a reason there's so much focus on weights rather than, say, how long you can manage pressups/situps/chinups/running/shadowboxing for?
Lifting heavy helps build muscle. Stress for building muscle helps decrease fat mass, and gain muscle thus modifying body composition
The quickest way to drop fat mass and gain muscle is through lifting heavy weights.
On June 27 2011 04:19 AoN.DimSum wrote: I think most people here are going for weight loss, and lifting weights is the best way. If cardio works for you, then thats fine too.
I will say, both cardio and weight lifting together (in the same workout session) probably yield the best weight loss results.
Would anyone care to share their daily workout? o('.')-0
Here is my general philosophy based on a collegiate athletics career:
General Workout
Part 1: CARDIO
Cardio is a good way to get your blood (and metabolism) flowing for your lifting session. I generally like to stay away from running machines and hit the track. I'll usually run about a mile or two before I hit the weight room area of my local gym.
I think its important to incorporate cardio into any serious fat burning or weight loss plan, it really does supplement strength training to get the results you'd like. Its also great to your heart rate up so you don't go into lifting cold. (Or at a lower heart rate)
Part 2: Lifting
There are a million approaches to weight training, I won't go into specifics here but I'd like to share some general knowledge.
Hydration is super important in the gym. I try and carry a gallon jug (or something comparable) of water around and constantly consume it. Being hydrated before, during, and after your workout will improve your performance, endurance, and results with weights.
Post-Workout You have about an hour after a strength training session to get the proper proteins and nutrients into your body to build your muscle. Without going into details, you should probably get some sort of protein centered meal in you following a workout within 30-60 minutes.
Recovery You build muscle when you sleep, plain and simple. When we sleep at night our bodies going into a reparation mode and repair the muscle fibers we've torn while lifting; this is how muscles grow. I know being a huge nerd and SC2 player is not conducive to a quality or structured sleep schedule, but you must get it in.
I'd love to discuss further workout topics,ideas, and plans with some of the TL community.
I'm also a Top 8 Platinum Zerg looking for a Diamond practice partner and/or Coach. So hit me up with PMs if you wanna game, teach, or chat.
Now I'm gonna go fight off this hangover and hit the gym :O
Don't need the cardio, and if you are going to do it you should do it after lifting because quality lifting makes bigger changes than cardio does.
On June 27 2011 05:51 sc4k wrote: Welcome to the new guys :D post all your increases and any pictures you are proud of and you are sure to get encouragement and appreciation from the community! Share any problems you have too .
For me, leg day today, always the hardest to psych up for because the most mentally draining by far. Rewarding though, even if I still have progressed to using the free bar yet. Didn't have a belt either and back felt weak so couldn't do any heavier, just not feeling stable!
smith machine squat 15-12-10-8 80kg-100kg-120kg-120kg
above supersetted with quad led extensions 12-10-8-7 93kg-93kg-93kg-93kg
smith machine walking squat 12-12-10-10 80kg-100kg-110kg-110kg
above supersetted with calf extensions on leg press machine 15-12-12 max of the machine x3
hip abductors machine unrecorded weight 12-12-10
hip adductors machine unrecorded weight 12-12-10
hamstring curl 12-10-8 54kg-71kg-76kg (something like that, not exactly sure!)
pistols 10 left leg, 10 right leg
then typical ab routine which consists of (and not stopping): 120 bicycle crunches 60 russian twists with le 5kg medicine ball 1:20 min plank + 30sec right side, 30sec left side + 1:20 min plank 60 bicycle crunches 30 russian twists 20 leg raises, 5 leg raises to each side 20 slow situps with medicine ball on shoulder (switch each time) 2 min plank
no idea why I do this specific routine actually. Anyone got any proper "certified" ab routines?
Get off the smith machine man.... and the leg extension machine... I know you're fairly experience b/c of the weights your moving but still those things can jack you up.
At least go for regular squats and leg press. Easier to get more stress on the muscles for growth with those anyway
For abs go with weighted planks, hanging leg raises, L-sits, windshield wipers, etc. are all pretty good stuff. Use weights if you need to. There's no point in doing massive amounts of reps..... just hit up 15-20 rep range and relatively heavy weights just like you would hit up your calves.
EPT
