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On August 27 2011 07:19 glurio wrote:Show nested quote +On August 27 2011 06:15 rEiGN~ wrote:On August 26 2011 01:47 glurio wrote:
4 Weeks cycle, after that switch the main exercise i.e. flat bench to incline bench (or ohp if chest grows exponentially), bent over row to db row. Maybe deload after second cycle for a week.
You already have DB rows in A2, so what's gonna happen to them when you change from bent over rows to DB rows? I'm not sure yet what i do, at the moment i think i will copy layne nortons PHAT routine, and choose one exercise like flat bench which i will do on A1 as a power movement 3-5 reps, and on A2 do the same exercise but with more reps. (Not exactly what layne norton has.) So i will start with bent over rows as a rowing power movement, and switch after a few weeks to db rows as a power movement, while the other stays as an assistance exercise on that day. Basically, i will copy the big movements on A1 to A2 and only thing that will change up is the assistance exercises. After a cycle i'll maybe switch up the big moves to, bent over row and db row, to yates row and seated rows for example. I'll hope thats understandable, cause, well it's much harder to type out than i thought it would be. :D
This is a good template that I personally use:
http://startingstrength.wikia.com/wiki/Layne_Norton's_Power/Hypertrophy_Routine
Side note:
Restarted workout routine last week. I've gained 8 pounds in 2 weeks eating 3k calories a day consistently. Beast mode engaged.
I'm not exactly tall so I plan to bulk to about 160 then cut to 150ish. I would look insane at a cut 155.
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Well yeah i basically took lyles generic bulking routine as a template. Since it's also an upper/lower split. But you understood it right so far.
Not really sure on the periodization myself, will read some more about it before ill make my decision.
PHAT is awesome, but with uni starting again, and exams i often can't make it 5 times a week to the gym, 4 is the maximum. How tall are you?
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So 11 exercises for Thursday or am I misinterpreting those parentheses? Also, how long do you rest when supersetting?
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BP 174x5x5, 184x1, 194x1, 204x1, 224x1(fail)
Wrist wraps are awesome.
Will not push the 100kg, but I will prolly be training with it in a couple of weeks  .
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On July 05 2011 05:36 Razvy wrote:Show nested quote +On May 31 2011 01:21 Razvy wrote:On April 11 2011 01:25 Razvy wrote:On March 27 2011 08:15 Razvy wrote:
Hi there. I had a pretty intense self realization over the last few weeks, and it's led me to make some pretty significant changes in my life. I'm probably not going to be updating myself in this thread every week, but I do want to put down what I started at.
There is so much information at the front of this thread that I'm going to go back and read it all, but I wanted to get this down first.
Razvy
Age: 27 || Height: 6'2" || Weight: 315lbs
Starting Date: 03/22/11 || Goal Date: 09/22/11
Weight goals -- I want to be much skinnier in 6 months. I've always been a 'big guy', but I didn't start getting 'fat' until ~5 years ago. I've honestly never attempted to go on a diet before. I've never been to a gym. I simply don't know where to start, so I choose to start with Cardio, and lots of it.
Training goals -- I've started out walking 2 miles a day every day this week. I plan on doing that every day for a month. Then I plan on jogging that 2 miles every day for a month. Adding more distance when I feel comfortable, eventually to at least 3.2 miles. Then I plan to add riding my bike to work every day it's nice enough to do that out (10 mile round trip).
Nutrition goals -- I don't have specific nutrition goals yet... I currently work overnights at a gas station, and before this week I'd drink ~100 oz of soda a night easily. I've more or less quit that cold turkey, replacing it with coffee and water, and getting by fine. I still think I need caffiene somehow, and coffee is the 'most healthy' thing I can get for free. Aside from that, no more fast food, much less snacking, and smaller portions around the board.
Misc goals -- 5k fun run in the middle of September I plan winning. Ok, not winning, but I plan on doing my best in it.
Quit Smoking. I smoked ~3-4 packs a week, but I've been clean for 7 days now, and have very little desire to start again. I don't foresee this to be a problem. Almost 3 Week update: Lost ~15 pounds so far. The bathroom scale I bought when I started this thing is pretty shitty, one time I weighed myself right before I went to sleep and once again right when I woke up and it said I lost 7 pounds... Either way I think the standard deviation right now is about 15 pounds, so that's what I'll stick with. Still walking 2-3 miles a day, going to start Jogging that soon. Still haven't had a drop of soda, but my stupid jerk brother bought me $40 in gift cards to Subway for my birthday... I guess once a week for one of their 'healthy' subs wouldn't be too bad. Hey, it worked for Jared right? Still enthusiastic about what I'm doing... It's changing other areas of my life too... I recently decided to go back to school after dropping out 6 years ago... I'm 27 now, and school starts in September, time to go hit on all the cute 18 year old freshman with my new and improved much less fat body. Heh Heh, allllllll riiiiiiiight! 2 month update! Lost ~30 pounds. Not much else has changed. I've recently become a little less strict with my plan... I'm still walking, but I never started jogging... I'm such a terrible person. I also allow myself to get fast food once a week now... Just a subway footlong sub with a non-diet Dr. Pepper. Seems to help me from going crazy. But yeah, good times. A little over 3 months in now... 40 pounds lighter. About a week after my last post in this thread I actually did follow through and start jogging like I was supposed to. 5 times a week for just under 3 miles... The downside is that I'm so fat and out of shape I actually can't run that entire distance yet, so I run until I can't, then walk until I think I can run and repeat until I'm done. It takes just under 45 minutes usually. I've found that I keep on falling into a familiar trap of not pushing myself harder... For example I'll pick out a small goal ('I know I can run at least until that tree way up there, I'm not stopping until I get there'), but every day I keep doing the SAME goal, I need to push myself to do more and go further then to just do the same walk/run exercise every day. I also think I hurt myself, but I don't know for sure... My left leg seems to revolt against all this exercise, the first week my calf hurt pretty bad, but that went away. The second week my hip hurt pretty bad, but that went away. And the 3rd week the heel of my foot hurts like hell. That hasn't gone away (2 weeks now) yet... I took all last week off from running too because I physically wouldn't be able to do it. Walking is fine, I can still feel the pain but its more of a slight annoyance then an 'OH GOD MAKE IT STOP' like when I was jogging. I should probably invest in good shoes instead of my normal tennies. I was able to run today without much issue, but that seemed to have pissed my foot off, I've been limping around the house all day... The 5k I initially stated was my goal to do I thought was in the middle of September I found out is actually August 19th. Only 6 weeks away... This might be tough...
Skipped a monthly update. I'm pretty sure you guys didn't notice :-)
Last post I made I was complaining about foot pain because I was running. I got some advice, and it turns out that it was my shoes. I took two weeks off running, and in that time I got a good pair of running shoes, and that fixed my problem 100000%... In the two weeks after I got those shoes I ran more then I did in the previous 10 years combined. Basically it feels like my feet are wrapped in angel kisses now.
I ended up running the 5k in 31:02, so almost exactly 10 minute miles. I was pretty proud of that especially for where I started just a couple months ago, and knowing that it's only going to get better since this 'running' thing seems to be catching on. I remember back in middle/high school the WORST days of the year for me were the days at the beginning and ending of the year in PE class, the 20 minute run. And now I'm doing that ~4 times a week. For twice as long. Voluntarily. WTF is wrong with me?
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is that bench in kilos? :O!!!!!
nice job ravzy! btw what shoes did you make the switch to?
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205 lb squats gogogo. Should be past 100kg in a week.
Edit: and all my bad habits are back. Wrists bending knees caving back rounding. Fuck.
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On August 27 2011 08:17 rEiGN~ wrote:So 11 exercises for Thursday or am I misinterpreting those parentheses? Also, how long do you rest when supersetting?
Rests between supersets is about 2-3 mins tops.
Yes, 11 exercises if it states so. The set amounts are also stated.
It's not easy, but it's a routine worth doing.
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Ok so some of you may remember me from a few months ago, I started working out and tracking it in this thread and then just kinda disappeared. Well, I think I mentioned my ankle injury from a year ago...it flared up again...badly. It flared up after a weekend of 2 400 mile drives and 3 rounds of golf...so I guess I just worked it too much or something. Anyways I've been limping around (literally...can't walk right atm) for the last 5 weeks, and just too afraid to do any damage to it to work out. Well, the doctors have finally decided that it is most likely not a severe injury since the swelling is not too bad, and so instead of surgery, I'm going to see a physical therapist to try and figure this out.
Now, I see my PT for the first time this coming Wednesday, and I intend to start up working out again as soon as they figure out what is up/say I can. Just posting here to get some ideas on what kind of questions I should ask the PT and what to expect. My doctor said she expects that I will visit the PT twice a week for about 3 weeks, but it could be more or less depending on if the PT thinks I need more/less time.
Any info would be greatly appreciated. And hopefully this time next week you guys will see me posting again about lifting. 
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On August 24 2011 12:07 absalom86 wrote:
Absalom
24 years old / 186 cm ( 6'1 ) / Weight 105,7 kg ( 232 pounds )
My old shape :
Used to be 126 kg ( 277 pounds ) in 2009
Could not do a single pull up.
Could not do a single push up.
Could not run for extended periods without legs aching.
Current shape :
105,7 kg ( 232 pounds )
Can do 1 pull up.
Can do 10 push ups, 5 elevated.
Running is much easier.
Walk for 40 minutes twice a day.
Do burpees either daily or every other day ( depending on how tired ).
Losing around 1.3 kg ( 2.9 pounds ) per week in weight during current program.
Goal :
90 kg ( 198 pounds )
Get in shape for the first time since I was a kid.
Be able to do at least 20 pull ups.
Be able to do 50 push ups.
Start doing some weight training.
Stay in shape for the rest of my life.
Started running again today. Down to 104,6 kg ( 230 pounds ). Sweaty as hell from the running, but feels great. Much faster and more endurance. Should I start lifting weights before I get to my optimal weight or wait until I'm lighter ?
Feeling more motivated than I ever have to get my health in order and become fit.
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I remember hearing that it is easier to turn fat into muscle than it is to turn nothing into muscle, so I would advise that now is a good time to start lifting, but if any of our resident experts disagree with that then ignore me.
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On August 27 2011 11:18 Lemonwalrus wrote:
I remember hearing that it is easier to turn fat into muscle than it is to turn nothing into muscle, so I would advise that now is a good time to start lifting, but if any of our resident experts disagree with that then ignore me.
While you don't technically 'turn fat into muscle" it's definitely easier when the body has a significant stored up energy source, than it is when you need to keep your diet perfectly under control. I would say it's never too early to start lifting, as long as you feel like you're personally ready for it. You'll definitely like the results - and if you're the kind of guy who enjoys running, you'll probably be the kind of guy who enjoys the challenge of a heavy deadlift.
Other than my squats, work out went great. Did a heavy bench (160 1x5, then 4x3 because I didn't have a spotter) some bulgarian split squats with a 45 lb dumbbell (my right leg is much weaker than my left, trying to balance them out. Working towards one legged squats.) 100 lb push press 3x6, core work, and 45 lb DB incline bench, 3x6. The second I stepped into the squat rack, I realized how much I have changed over this summer. I'm certainly bigger, and I stand straighter as well. Even though I'm still small by "real lifting" standards (and my own standards), I'm bigger than most of the guys who were working out tonight, and I lift as much as I saw anyone else do, except on the bench press (surprise!)
Leangains day 1 was pretty cool as well. Had three steaks with onion and mushroom, a bunch of fruit and some milk that came to ~1400 Cal. Supposed to eat 1800 actually, but the meal is also supposed to be Post workout, not pre. Just didn't have the time after moving in to do it right =/.
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On August 27 2011 09:09 Razvy wrote:Show nested quote +On July 05 2011 05:36 Razvy wrote:On May 31 2011 01:21 Razvy wrote:On April 11 2011 01:25 Razvy wrote:On March 27 2011 08:15 Razvy wrote:
Hi there. I had a pretty intense self realization over the last few weeks, and it's led me to make some pretty significant changes in my life. I'm probably not going to be updating myself in this thread every week, but I do want to put down what I started at.
There is so much information at the front of this thread that I'm going to go back and read it all, but I wanted to get this down first.
Razvy
Age: 27 || Height: 6'2" || Weight: 315lbs
Starting Date: 03/22/11 || Goal Date: 09/22/11
Weight goals -- I want to be much skinnier in 6 months. I've always been a 'big guy', but I didn't start getting 'fat' until ~5 years ago. I've honestly never attempted to go on a diet before. I've never been to a gym. I simply don't know where to start, so I choose to start with Cardio, and lots of it.
Training goals -- I've started out walking 2 miles a day every day this week. I plan on doing that every day for a month. Then I plan on jogging that 2 miles every day for a month. Adding more distance when I feel comfortable, eventually to at least 3.2 miles. Then I plan to add riding my bike to work every day it's nice enough to do that out (10 mile round trip).
Nutrition goals -- I don't have specific nutrition goals yet... I currently work overnights at a gas station, and before this week I'd drink ~100 oz of soda a night easily. I've more or less quit that cold turkey, replacing it with coffee and water, and getting by fine. I still think I need caffiene somehow, and coffee is the 'most healthy' thing I can get for free. Aside from that, no more fast food, much less snacking, and smaller portions around the board.
Misc goals -- 5k fun run in the middle of September I plan winning. Ok, not winning, but I plan on doing my best in it.
Quit Smoking. I smoked ~3-4 packs a week, but I've been clean for 7 days now, and have very little desire to start again. I don't foresee this to be a problem. Almost 3 Week update: Lost ~15 pounds so far. The bathroom scale I bought when I started this thing is pretty shitty, one time I weighed myself right before I went to sleep and once again right when I woke up and it said I lost 7 pounds... Either way I think the standard deviation right now is about 15 pounds, so that's what I'll stick with. Still walking 2-3 miles a day, going to start Jogging that soon. Still haven't had a drop of soda, but my stupid jerk brother bought me $40 in gift cards to Subway for my birthday... I guess once a week for one of their 'healthy' subs wouldn't be too bad. Hey, it worked for Jared right? Still enthusiastic about what I'm doing... It's changing other areas of my life too... I recently decided to go back to school after dropping out 6 years ago... I'm 27 now, and school starts in September, time to go hit on all the cute 18 year old freshman with my new and improved much less fat body. Heh Heh, allllllll riiiiiiiight! 2 month update! Lost ~30 pounds. Not much else has changed. I've recently become a little less strict with my plan... I'm still walking, but I never started jogging... I'm such a terrible person. I also allow myself to get fast food once a week now... Just a subway footlong sub with a non-diet Dr. Pepper. Seems to help me from going crazy. But yeah, good times. A little over 3 months in now... 40 pounds lighter. About a week after my last post in this thread I actually did follow through and start jogging like I was supposed to. 5 times a week for just under 3 miles... The downside is that I'm so fat and out of shape I actually can't run that entire distance yet, so I run until I can't, then walk until I think I can run and repeat until I'm done. It takes just under 45 minutes usually. I've found that I keep on falling into a familiar trap of not pushing myself harder... For example I'll pick out a small goal ('I know I can run at least until that tree way up there, I'm not stopping until I get there'), but every day I keep doing the SAME goal, I need to push myself to do more and go further then to just do the same walk/run exercise every day. I also think I hurt myself, but I don't know for sure... My left leg seems to revolt against all this exercise, the first week my calf hurt pretty bad, but that went away. The second week my hip hurt pretty bad, but that went away. And the 3rd week the heel of my foot hurts like hell. That hasn't gone away (2 weeks now) yet... I took all last week off from running too because I physically wouldn't be able to do it. Walking is fine, I can still feel the pain but its more of a slight annoyance then an 'OH GOD MAKE IT STOP' like when I was jogging. I should probably invest in good shoes instead of my normal tennies. I was able to run today without much issue, but that seemed to have pissed my foot off, I've been limping around the house all day... The 5k I initially stated was my goal to do I thought was in the middle of September I found out is actually August 19th. Only 6 weeks away... This might be tough... Skipped a monthly update. I'm pretty sure you guys didn't notice :-) Last post I made I was complaining about foot pain because I was running. I got some advice, and it turns out that it was my shoes. I took two weeks off running, and in that time I got a good pair of running shoes, and that fixed my problem 100000%... In the two weeks after I got those shoes I ran more then I did in the previous 10 years combined. Basically it feels like my feet are wrapped in angel kisses now. I ended up running the 5k in 31:02, so almost exactly 10 minute miles. I was pretty proud of that especially for where I started just a couple months ago, and knowing that it's only going to get better since this 'running' thing seems to be catching on. I remember back in middle/high school the WORST days of the year for me were the days at the beginning and ending of the year in PE class, the 20 minute run. And now I'm doing that ~4 times a week. For twice as long. Voluntarily. WTF is wrong with me?
You're becoming a total boss, that's what's wrong. :D
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On August 27 2011 09:09 AoN.DimSum wrote:
is that bench in kilos? :O!!!!!
nice job ravzy! btw what shoes did you make the switch to?
Brooks Adrenaline GTS 11
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On August 27 2011 11:14 Lemonwalrus wrote:
Ok so some of you may remember me from a few months ago
who the hell are you
bring back orangemanatee imo
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Mounted my rings on the ceiling today. Holy shit ring exercises are mindblowingly difficult. It's crazy. I can't even do 5 ring pushups before muscles in my chest that I didn't even know existed start killing me. And let's not even talk about ring dips... 15 seconds of ring support position and I'm already dead. Looks like I'm going to be busy for a looooong time with basic strength exercises. :>
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Did some proper front squats, first time in my life from memory that I actually dedicated time and effort into doing them, by the time I got my form right I was too tired to clean the weight into position and I had to rack it up and get under it. Only managed 70kg for 6 reps though, then out of happiness or perhaps frustration I put another 40kg on there and did a few sets of back squats.
In all honesty, although I can't front squat nearly as much as I can back squat I think I'm going to enjoy them a lot more.
I then spent the rest of the session practising my powerclean and finished with a few sets of clean and press at 50kg.
And of course the compulsory set of chins before leaving the gym looking baller.
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I'll also join the race for 165kg deadlift. I'm going for 5x135kg on monday. I've been feeling comfortable adding 5kg a week so hopefully I can keep that up for another 6 weeks.
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On August 27 2011 00:39 emperorchampion wrote:Show nested quote +On August 26 2011 21:10 Fleshcut wrote:
I'm not the guy to simply go into a gym and train for myself. I'm also too lazy to make a plan like many of you guys seem to have. So in order to get healthy and fit I just go into a boxing course from my university where other people command me and tell me what to do. Its 3x a week with 2h of straight up training with no brake. Its unbelievably hard! Im not even able to go 3x a week because my muscles are ripped into shreds everytime I went there but you can see and feel the first results already. Last time I was there was on wednesday and my fingers are still hurting enough to make it impossible to play sc2 LOL.
Hopefully I'll continue the training for weeks/months/years to become a better person!
Wish me luck!
**sitenote: I havent done any sports at all over the last 10 years and thanks to TL I finally made the step out of this doom loop! GO me! :3 <3 Boxing I have seen people who had to duck out after half an hour the first class tear through classes like it's nothing after a couple weeks. Just push yourself and stick with it.
I do, I really do. But my muscles still burn like hell... is there a way to prevent that pain or make it go away faster? Because I really need my muscles for other stuff than boxing.
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EPT
