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On June 27 2011 06:06 eshlow wrote:Show nested quote +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! Douglas' leg day: + Show Spoiler +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.
Haha ok, I feel like a noob but to be honest free bar squats put the fear of god in me. Guess I better just man up eh, I'll get on it next work out! Can you advise or link to a good 'legit' muscle building leg workout? Also when you say leg press do you mean the leg press machine? Supersetting squats with leg press is that cool or does it work too similar muscle groups?
Thanks for the ab advice dude, I will literally do all of those things next workout!!!
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On June 27 2011 06:37 sc4k wrote:Show nested quote +On June 27 2011 06:06 eshlow wrote: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! Douglas' leg day: + Show Spoiler +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. Haha ok, I feel like a noob but to be honest free bar squats put the fear of god in me. Guess I better just man up eh, I'll get on it next work out! Can you advise or link to a good 'legit' muscle building leg workout? Also when you say leg press do you mean the leg press machine? Supersetting squats with leg press is that cool or does it work too similar muscle groups? Thanks for the ab advice dude, I will literally do all of those things next workout!!!
If you're doing your squats at a heavy enough weight, just the idea of super setting them makes me want to vomit. I think you'll be surprised at the difference in muscles activated going free bar vs/ Using your smith machine; Free bar is infinitely superior =/. Leg press is better than using the smith machine too, but still doesn't compare to free bar squats.
Also, if you do all those things listed for abs next workout that's STILL overkill. Weighted Planks for time (~4 sets of 30 sec) keep me sore for at least the entire next day, no matter how many times I do them. L-sits are the same, but I don't need weights to do those. Stick to ~4 sets; if it's something with reps, 15-20. If it's for time, 20-40 seconds per set, and HEAVY.
GL bro.
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Mylogram tomorrow.
Did PT last week. Continuing exercises.
Going to do rows every other day as well. Might be gone for a bit if they decide they need rapid surgery.
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On June 27 2011 09:02 Froadac wrote:
Mylogram tomorrow.
Did PT last week. Continuing exercises.
Going to do rows every other day as well. Might be gone for a bit if they decide they need rapid surgery.
<3 keep it up man!
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On June 27 2011 04:46 Partywave wrote:
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.
MajinMojo, jupiter and I hang out in the TLHF chat channel sometimes. Some other people should get on there if you play~ I'd be willing to watch games when I'm around to help out.
On June 27 2011 04:54 AoN.DimSum wrote:
about the post workout meal, im pretty sure it was disproven in this thread. i dont remember why though.
I don't remember this coming up... leangains advocates first meal after workout, I'm sure there's some backing to it.
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I just started playing SC2 a bit also. I'm #1 Diamond Zerg in my brand new division from having like 1k bonus pool lololo. I think my mechanics are okay but my strategic understanding of the game is pretty bad since I've played like 70 1v1 games ever.
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Took second place in a brutal tournament this weekend, 16 teams and i played 6 games without taking a single substitution. Here's a pic of my 60+ meter scoring run against the mens super league(best mens league in the country, they had multiple ex-college all americans on their team) team that we lost to in the championship game. (we beat the other super league team that showed up though :D). Yeah our jerseys are fucking ridiculous. I love it.
![[image loading]](http://imgey.com/images/2638062198.jpg)
On June 27 2011 04:29 Partywave wrote:I played American Football  (Figure I'd have to specify "American" as the brand of football) But I used to be about 300 pounds for the position I played = /
Ah nice where did you use to play at/what position? If you're still looking to hit people, get in shape, social functions, and girls, i'd recommend joining the local rugby club :D (i play for mich state) You're goals are where my current squat/power clean are at (my bench is shitty though, only around 275-300)
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?
As said above, lifting heavy is the most effective way to change your body composition which is a priority for most people. I do it to get better at rugby, I need to people to run over a 250 pound man that wants to kill me, not be able to do sit ups for an hour or run a marathon. And cause lifting heavy ass shit is really fun/addicting.
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! Douglas' leg day: + Show Spoiler +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?
I'll quote myself on this matter:
On December 09 2010 23:29 decafchicken wrote:
The last time I used a smith machine is when I squatted the machine itself. And carried it out the gym.
Vouch for eshlow's suggestions. Get a free bar and ditch the back belt till you get close to max weights. Pretty much every day is a leg day for me though invovling, front/back squats + clean and jerks/snatches. I love squatting :D
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thedeadhaji
39489 Posts
PR - Squat - 315lbs 3x5
PR - DL - 355lbs 5x1
FUCK YEA
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I'm going to Michigan the next week for a two-week vacation with my family to visit some friends.
And since we'll mostly be staying at hotels I need some help with excercises, praticularly instead of Squats, DL and Powecleans that I can do if the hotel gym doesn't have a barbell?
@froadac: Awesome, good luck man!
@Decaf: Your jerseys are fucking awesome, love the yellow/purple socks
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Ah nice where did you use to play at/what position? If you're still looking to hit people, get in shape, social functions, and girls, i'd recommend joining the local rugby club :D (i play for mich state) You're goals are where my current squat/power clean are at (my bench is shitty though, only around 275-300)
I played offensive line at a Division 1 college football program in Virginia.
Rugby won't be in the future plans, 4 surgeries (two knee and two shoulder) plus two brain concussions just about removes contact sports from the future plans.
Anyone involved with any sort of martial art? I'd like to see what is out there
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Hey everyone, it's been a while. I'm still on vacation in China, and I'm heading over to Mongolia in about a week.
I managed to work out as frequently as possible, but whenever I do heavy-ish squats (even at 225 lb, from my 275 max), my knee would hurt (injured it about three weeks ago), not unbearable, but definitely not pleasant. Presently, I'm trying to stay away from exercises that put too much strain on my knee and let it heal completely.
Can I do some body-weight squats, or should I just rest the hell out of it? I can walk/run/jump/swim/clean (no DL) no problem, but I still want to err on the side of caution.
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On June 27 2011 21:41 Ohnoes92 wrote:I'm going to Michigan the next week for a two-week vacation with my family to visit some friends. And since we'll mostly be staying at hotels I need some help with excercises, praticularly instead of Squats, DL and Powecleans that I can do if the hotel gym doesn't have a barbell? @froadac: Awesome, good luck man! @Decaf: Your jerseys are fucking awesome, love the yellow/purple socks
Haha thanks. where in Michigan are you gonna be at?
@haji, sick lifts :D
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Hey guys,
I have a question for you. I've been reading a lot about nutrition and have adjusted it accordingly to the wise inputs from eshlow and others. While I'm still not 100% paleo I think I'm pretty close to it.
Now I had to call in sick to work today because I've been plagued with head ache and a soar throat since yesterday. Now my question to the nutricion specialists: What do you optimally eat when you're sick? And calory wise, more or less or just about the same? There is a lot of misleading information on the web so I figured I'd ask here.
Any (funded) advice is appreciated, thx.
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hey guys
been lurking TL and this thread for a while, decided that today would be a good day to register.
first post: goals
Tulius
Age: 25 || Height: 5'97" (182 cm) || Weight: 149 lbs (67,6kg)
Starting Date: 06/27/11 || Goal Date: 12/31/11
Training goals -- add 10kg to my bench press, 20kg to my squats, 20kg to my deadlift, do 15 chin-ups/pullups (currently 3x5 56kg BP, 60kg squat, 1x5 74kg DL)
Nutrition goals -- eat as much natural food as possible. Bulk at least to 75kg and then cut to carve a 6pack
Misc goals -- study more at my free time, stretch to improve hamstring flexibility and help with form
Currently I'm doing SS Practical Programming Novice Program (since June 13). Been working out for a long time (almost 2 years) but with shitty programs/ bad nutrition. Doing 1/2 GOMAD (with low lactose milk) since I was struggling to get enough calories - gained 2kg on it. Also doing IF 16/8 (started it to cut some fat and stuck to it).Last time I measured was at 9-10% BF but no abdominal deffinition at all (some loose skin under the belly, used to be a fat kid in my 17's).
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On June 28 2011 00:46 Intr3pid wrote:
Hey guys,
I have a question for you. I've been reading a lot about nutrition and have adjusted it accordingly to the wise inputs from eshlow and others. While I'm still not 100% paleo I think I'm pretty close to it.
Now I had to call in sick to work today because I've been plagued with head ache and a soar throat since yesterday. Now my question to the nutricion specialists: What do you optimally eat when you're sick? And calory wise, more or less or just about the same? There is a lot of misleading information on the web so I figured I'd ask here.
Any (funded) advice is appreciated, thx.
Take some vitamin D.
Many will recommend 5000 to 10000 IUs/capsule, but if you don't want to go that high you can always take 2000. Go check out eatmoveimprove.com and the article on it (Should be one of the featured ones) on that website for more information.
hey guys
been lurking TL and this thread for a while, decided that today would be a good day to register.
first post: goals
Tulius
Age: 25 || Height: 5'97" (182 cm) || Weight: 149 lbs (67,6kg)
Starting Date: 06/27/11 || Goal Date: 12/31/11
Training goals -- add 10kg to my bench press, 20kg to my squats, 20kg to my deadlift, do 15 chin-ups/pullups (currently 3x5 56kg BP, 60kg squat, 1x5 74kg DL)
Nutrition goals -- eat as much natural food as possible. Bulk at least to 75kg and then cut to carve a 6pack
Misc goals -- study more at my free time, stretch to improve hamstring flexibility and help with form
Currently I'm doing SS Practical Programming Novice Program (since June 13). Been working out for a long time (almost 2 years) but with shitty programs/ bad nutrition. Doing 1/2 GOMAD (with low lactose milk) since I was struggling to get enough calories - gained 2kg on it. Also doing IF 16/8 (started it to cut some fat and stuck to it).Last time I measured was at 9-10% BF but no abdominal deffinition at all (some loose skin under the belly, used to be a fat kid in my 17's).
Welcome man! glad to have another person on board.
Good luck with your goals; I'd say to get yourself measured again because I feel that at 10% BF you would have at least some definition. But I don't know how loose skin would affect it, so I could be wrong :D I just know they can really mess up a lot.
Keep at it.
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On June 28 2011 01:48 Catch wrote:
Take some vitamin D.
Many will recommend 5000 to 10000 IUs/capsule, but if you don't want to go that high you can always take 2000. Go check out eatmoveimprove.com and the article on it (Should be one of the featured ones) on that website for more information.
I already am taking vitamin D supplements. My question is really targeted towards what to eat (maybe less fats, no dairy I don't know...) and how much (more than usual, less ...).
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On June 28 2011 00:44 decafchicken wrote:Show nested quote +On June 27 2011 21:41 Ohnoes92 wrote:I'm going to Michigan the next week for a two-week vacation with my family to visit some friends. And since we'll mostly be staying at hotels I need some help with excercises, praticularly instead of Squats, DL and Powecleans that I can do if the hotel gym doesn't have a barbell? @froadac: Awesome, good luck man! @Decaf: Your jerseys are fucking awesome, love the yellow/purple socks Haha thanks. where in Michigan are you gonna be at? @eshlow, sick lifts :D
Ludington mostly, we'll also be in Chicago a couple of days during the trip.
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On June 28 2011 03:57 Ohnoes92 wrote:Show nested quote +On June 28 2011 00:44 decafchicken wrote:On June 27 2011 21:41 Ohnoes92 wrote:I'm going to Michigan the next week for a two-week vacation with my family to visit some friends. And since we'll mostly be staying at hotels I need some help with excercises, praticularly instead of Squats, DL and Powecleans that I can do if the hotel gym doesn't have a barbell? @froadac: Awesome, good luck man! @Decaf: Your jerseys are fucking awesome, love the yellow/purple socks Haha thanks. where in Michigan are you gonna be at? @eshlow, sick lifts :D Ludington mostly, we'll also be in Chicago a couple of days during the trip.
Good fishing up there, I dunno about gyms though lol. Been in Chicago last two weekends oddly enough.
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On June 28 2011 02:51 Intr3pid wrote:Show nested quote +On June 28 2011 01:48 Catch wrote:
Take some vitamin D.
Many will recommend 5000 to 10000 IUs/capsule, but if you don't want to go that high you can always take 2000. Go check out eatmoveimprove.com and the article on it (Should be one of the featured ones) on that website for more information.
I already am taking vitamin D supplements. My question is really targeted towards what to eat (maybe less fats, no dairy I don't know...) and how much (more than usual, less ...).
I would think that it depends on what you're sick with, but I really can't help you. Since changing my diet and beginning to take the Vitamin D, I haven't been sick, and that was back in october =/. Hope you get over whatever you've got bro.
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The spot where I live is probably the best place in the world for shipping haha. I always get stuff the day after I order it, I live by the newegg warehouse, razor warehouse, and I guess the roguefitness warehouse as well. Shoes coming in today. Now it is time to squat 4x9@235. Gonna be tough as hell but im gonna bust through that shit.
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EPT
