No clue what lyles reasoning behind it is. My thoughts on it: you got low reps heavy weight in bench, rows etc. Also it's really easy to injure yourself going too heavy on stuff like BB Curl and French Press.
First workout with new program: Bench 80kg-5-5-5 (more next time) (goal was 3-5) Yates Row 80kg 7 85kg 5-6 (more next time) (goal was 3-5) Weighted Chins +5kg 6-4-5 (my chins are weak used to do them with +15kg) (goal was 5-8) Seated Row 70kg 7 60kg 9 70 kg 7 (shouldve stayed with 70 kg) (goal was 6-8) Incline Bench 50kg 8 55kg 8 60kg 8 (first two were really easy, more next time) (goal was 5-8) BB Curl 25kg 12-11-8-6 20kg 5 (Biceps is weakceps) (goal was 8-12) French Press had to use weird small barbell weighted ~10kg i think 30kg 7 25kg 12-8-7 (goal 8-12)
On September 06 2011 02:33 Earll wrote: Saw this http://www.teamliquid.net/blogs/viewblog.php?topic_id=262650 blog, which lead me to this http://www.leangains.com/ blog, which spawned some questions (and already had some other questions before), and see the leangains blog is mentioned here, so figured I might post some of my wonderings and maybe get a little bit wiser.
I know I should post\have goals for motivational purposes or whatever but I dont B( and motivation is not really an issue now as failure/giving up/skipping workouts or whatever is not really an option.
I am 22 years old, before this have basically never worked out in my life before, (even in gym in school I would do the barebare minimum and avoid getting tired at any cost.) basically. I am 1.80~cm tall and weight like 71.5 ~kg .My current goal is not to become huge\much bigger I guess, mainly looking just to become more healthy\fit\energized overall, and more... toned I guess =p The current dream\end goal (not actual end goal obv but youknow) in terms of aesthetics is to have visible ab muscles\6pack\whatever you want to call it.
Have been doing p90x for 1 month now (finished my last real day of the 4th week today, woop woop.) And have also basically been following some sort of Paelo Diet. Only drink water, and eat the healthy version of minced meat (dunno what to call it in english, in norwegian we call it karbonadedeig =p) this usually comes in 200gram per meal 1-3 times a day (depending on how 'long' the day is I guess. Most days 2x 200gram though) Apart from that I eat fruits (Mainly 1 banana and 1 can of pineapple) and vegetables (like half a cucumber and a carrot) with each meal, and apart from that I eat some bananas or apples inbetween if I feel like it.
For the last month I have been unemployed\had no commitments so have not really set out any schedule for when to eat what or whatever but now just started on some course (from 9-3) which makes me more rigid, and also read about the minifasts or whatever, from leangains, and figured it might be soemthing I could incorperate. A bit unsure about how though. Assuming this could be beneficial for me I guess my current plan would be to not eat until lunch at the course thing (at like 12-13) and eat something slightly lightish there (like an apple and some vegetables and some yoghurt or some shit) Then when I get home at 3~30 work out, and eat my first meatfilled meal, possibly have some fruits or some shit inbetween if i feel like it, and then eat second meal at like 8~10pm before bed. I also think my diet could use some fine tuning, as the fruits I am eating might not be the best fruits (I read somewhere that pineapple\banans were sugaryfruits and might not be the best for me) and could\should also probably eat more vegetables, but the only vegetable that i currently really like is cucumber :{
Sorry for the somewhat in-coherency of this post but unsure of what to add and not add so I just tried to get in whatever might be relevant. Apriciate any advice given and thanks to anyone taking the time to read through this\potentially help me out
Are you a thin guy? From your weight and height it sounds like you're pretty skinny already, getting that six pack you're looking for shouldn't be that far off.
Personally I'm not a fan of leangains. You say you're basically following paleo and that's really all you need: meat, veggies, nuts and some fruit. Your diet sounds alright except for the lack of vegetables... sorry, it's time to eat more of those. Maybe spinach or some green beans?
Are you just looking to do working out at home, do running around, or use a gym? This'll heavily determine what kind of exercise regimens we can give you.
well my BMI is 22~so I guess I am about average/middle/neither in terms of thin\thickness. I am currently not eating nuts, will peanuts do ok\are these an important part of the diet? =p Guess I wouldnt mind adding some of those though. I am currently doing p90x, which is working out from home and is the way I prefer it by far. I am pretty happy with the workouts so far though and will stick to that unless someone has a convincing argument for reasons to do otherwise. ( can see the workout schedule here http://www.p90xworkoutschedule.com/ ). I think I have started to see a very slight amount of ab muscles though, and my biceps\arms have also grown a decent amount (they are still very thin sticks I guess, but I notice an improvenet from what they once was =p)
When I started this diet though I fried my meat together with a fuckton of salt and then on top of that a lot of soysauce, but I read up recently that much salt\sodium is not good for you and makes you store lots of extra water, so Ive started only using pepper now and gone down a couple of kilos (presumably at least partially in water from less salt) the last few days which is nice. As a sidenote, does it at all matter that I use(a modest amount) butter(?) to fry my eat in? I have considered trying to get some natural oilshit but then again I doubt it can matter much :c
1. BMI isnt very useful for people who exercise. 2. peanuts arent nuts. they are legumes, and legumes are the devil. stay away from them 3. nuts in general are pretty overrated (in my opinion at least). eat a small amount of almonds or walnuts for a snack if you want, though. 4. having visible abs is all about bodyfat percentage: 10% and below will get you a decent six pack! my advice to achieve this: lift heavy weights (see OP why lifting weights is preferrable to cardio programs such as p90x), and eat slightly under your BMR (or even exactly your BMR, seeing as you are already pretty skinny). this will make you lose bodyfat and retain or even gain some muscle mass to make you look more athletic. on the other hand, if what you are doing is already working, then you can stick to the p90x and just eat under your maintenance level as long as its working and maybe try something new once you stop making progress. 5. butter is fine. another good choice would be coconut oil.
On September 06 2011 03:16 thedeadhaji wrote: So I've lost 20lbs over the last 2 months. (11% of body weight)
I've also been sick for 10 days, and currently squat 20% less weight than my previous max (well, I used to not go past parallel and now I go ass to grass - previously 330, now 275)
Is this standard?
Well it seems you should increase your food intake so you lose weight slower 20lbs in 2 months is A LOT... Same happened to me when started doing IF, my total calorie intake decreased a lot, lost weight fast and got sick a few times. Losing weight slowly is much better to mantain lean mass/strength and health.
While my session was good it is nothing compared to what I saw when I walked into the gym. There I spot a fully loaded squat bar, about 10 guys (all weighing 120kg++) chatting merrily and Páll Logason getting ready for a lift. I joke with him, asking what this is going to be, and he answers: "This is only the beginning".
Then he squats 405kg like it is warmup. Slow steady decent, not a shake to be seen and BAM! then he is back up. Note that this was done only wearing a pair of knee wraps.
After crushing his own national record he works up to a 300kg deadlift with 100kg of chains added.
When I asked how to squat like him he only replied: "Just train".
Turns out drinking for two weeks straight doesnt do much for your lifting abilities...Just snatched up to 85kg for a bit then power clean and jerk up to 110 for a couple. At least my form was pretty spot on if not slow. Bunch of fucking high schoolers doing like 40kg power cleans in sandals and doing half squats arggggh.
On the bright side my back muscles are looking pretty decent.. (i think this should be sufficient motivation for anyone to start olympic lifting, at least do your power cleans!) + Show Spoiler [jello wrestling :D] +
On September 06 2011 07:27 sJarl wrote: First week of Coan Philippi today.
While my session was good it is nothing compared to what I saw when I walked into the gym. There I spot a fully loaded squat bar, about 10 guys (all weighing 120kg++) chatting merrily and Páll Logason getting ready for a lift. I joke with him, asking what this is going to be, and he answers: "This is only the beginning".
Then he squats 405kg like it is warmup. Slow steady decent, not a shake to be seen and BAM! then he is back up. Note that this was done only wearing a pair of knee wraps.
After crushing his own national record he works up to a 300kg deadlift with 100kg of chains added.
When I asked how to squat like him he only replied: "Just train".
No bullshit, only hard work.
God i wish i could train at your viking warrior gym lol.
On September 06 2011 07:51 decafchicken wrote: Turns out drinking for two weeks straight doesnt do much for your lifting abilities...Just snatched up to 85kg for a bit then power clean and jerk up to 110 for a couple. At least my form was pretty spot on if not slow. Bunch of fucking high schoolers doing like 40kg power cleans in sandals and doing half squats arggggh.
On the bright side my back muscles are looking pretty decent.. (i think this should be sufficient motivation for anyone to start olympic lifting) + Show Spoiler [jello wrestling :D] +
On September 06 2011 07:27 sJarl wrote: First week of Coan Philippi today.
While my session was good it is nothing compared to what I saw when I walked into the gym. There I spot a fully loaded squat bar, about 10 guys (all weighing 120kg++) chatting merrily and Páll Logason getting ready for a lift. I joke with him, asking what this is going to be, and he answers: "This is only the beginning".
Then he squats 405kg like it is warmup. Slow steady decent, not a shake to be seen and BAM! then he is back up. Note that this was done only wearing a pair of knee wraps.
After crushing his own national record he works up to a 300kg deadlift with 100kg of chains added.
When I asked how to squat like him he only replied: "Just train".
No bullshit, only hard work.
God i wish i could train at your viking warrior gym lol.
@ dimsum pc+j 115?? whats your cj max?
They really are looking good.
You're welcome to come join me any day you like lol edit:
The 400kg lift Páll did earlier this year. The 405 today was easier and deeper.
I was doing squats at 150 lbs today (low bar) after two days of rest and something kind of weird happened. The weight felt really heavy on my mid/upper back even before I went down for the squat. Several hours later I experience mild pain whenever I bend down at all. I think it's possible that I wasn't keeping my back straight, but I felt the pressure even before I did a squat. This isn't the first time I've done 150 though and I haven't had this problem before. Anyone know what's going on?
On September 06 2011 10:06 shinosai wrote: I was doing squats at 150 lbs today (low bar) after two days of rest and something kind of weird happened. The weight felt really heavy on my mid/upper back even before I went down for the squat. Several hours later I experience mild pain whenever I bend down at all. I think it's possible that I wasn't keeping my back straight, but I felt the pressure even before I did a squat. This isn't the first time I've done 150 though and I haven't had this problem before. Anyone know what's going on?
On September 06 2011 10:06 shinosai wrote: I was doing squats at 150 lbs today (low bar) after two days of rest and something kind of weird happened. The weight felt really heavy on my mid/upper back even before I went down for the squat. Several hours later I experience mild pain whenever I bend down at all. I think it's possible that I wasn't keeping my back straight, but I felt the pressure even before I did a squat. This isn't the first time I've done 150 though and I haven't had this problem before. Anyone know what's going on?
Where exactly is the pain when you bend down?
Right below the bottom of my ribcage, actually more like right around the bottom of the ribcage, on the side (not on the spine but to the left and right of it.) The discomfort is actually starting to go away now so it doesn't seem to be too serious but clearly I did something wrong today.
I'm thinking its the lats after looking at some pictures of the back muscles.
Rack Deadlift: 305 lb x 5 reps 305 lb x 5 reps 305 lb x 5 reps
Bent Over Barbell Row: 145 lb x 8 reps 145 lb x 8.5 reps 145 lb x 8 reps
Incline Dumbbell Bench Press: 70 lb x 5 reps 70 lb x 5 reps 70 lb x 4 reps
Incline Dumbbell Flyes: 40 lb x 10 reps 40 lb x 10 reps 40 lb x 10 reps
Weighted Hanging Leg Raise: 25 lb x 10 reps 25 lb x 10 reps 25 lb x 10 reps
Seated Calf Raise: 140 lb x 15 reps 140 lb x 15 reps 140 lb x 15 reps -----
Ah another week, another good time. Feeling really good on nearly all my lifts, must be the stretching lol. On a side note, I think my wrist is still messed up. It's just a dull ache when I turn it, but it still hasn't went away.
Those of you with access to the H&F forum start making some threads if you were planning on creating them. I'd rather have some topics in place so it doesn't go crazy once it opens up.
On September 06 2011 01:55 eshlow wrote: For those of you who have some time because I am short at the moment, can you write up or pull up some information on:
some common myths explained like saturated fats, cholesterol, etc. What are good sources for specific nutrients would be a good idea.
I will likely write up the sat fats/chol/etc. once I have some time, but some information on sites/macros/etc. would be great
Once we get the nutrition thread ironed out I think we are a go for the launch.
On September 06 2011 07:51 decafchicken wrote: Turns out drinking for two weeks straight doesnt do much for your lifting abilities...Just snatched up to 85kg for a bit then power clean and jerk up to 110 for a couple. At least my form was pretty spot on if not slow. Bunch of fucking high schoolers doing like 40kg power cleans in sandals and doing half squats arggggh.
This is the truth. I was on vacation for these past two weeks, where I drank waaaaay more than I'm accustomed to and today I cam back to the gym and lost 30lb on my squats o_o. Oh and I was so out of it and exhausted that after my squats when I looked at the bespeckled gym floor the little dots started moving and I started to see stars. At least my PCs only went down like 10 lb. That and I almost threw up.
On September 06 2011 12:41 eshlow wrote: Those of you with access to the H&F forum start making some threads if you were planning on creating them. I'd rather have some topics in place so it doesn't go crazy once it opens up.
On September 06 2011 01:55 eshlow wrote: For those of you who have some time because I am short at the moment, can you write up or pull up some information on:
some common myths explained like saturated fats, cholesterol, etc. What are good sources for specific nutrients would be a good idea.
I will likely write up the sat fats/chol/etc. once I have some time, but some information on sites/macros/etc. would be great
Once we get the nutrition thread ironed out I think we are a go for the launch.
Also, re: need more resources if possible
That video dimsum posted is a good start as to why a lot of us eat a paleo style diet. A simple google search brings up 182034123 great things some shorter some longer (marks daily apple, rob wolf, other random sites) but i'm not sure what to pull exactly. I can probably regurgitate a bunch of the shit i've learned but dont have any sources and shit. Basically "ignore everything youve ever fucking learned and stop eating anything processed foods/grains/starches/etc" lol. I dont have access now but i could make a rugby thread, idk how many ruggers there are on TL though. I think its safe to say dimsum and i will be pretty active the oly lifting thread ^_^
On September 06 2011 15:08 BouBou.865 wrote: Decaf, how long have you been lifting? Your back looks crazy >:D
Lifted on and off semi seriously but not very intelligently from 2004-2009ish. Started lifting a bit smarter (more squats and deadlifts/free weights, heavier weights but still pretty aimless) and then last summer is when i started REALLY lifting (squat/deadlifting very heavily 3x a week) and then i switched to olympic lifting in november, since then i've been doing almost exclusively snatch/clean and jerk/squats usually around 3x a week.
i also started chinups but i got some blisters/ calluses on fingers doing them( both hands). any way to fix it? the blisters are at the top of the palm and below thr fingers. should i use the gorilla grip or will my hands adapt to the grip?
EPT
used to do them with +15kg) (goal was 5-8)
Maybe spinach or some green beans?
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