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On September 07 2011 23:39 Necosarius wrote:I'm going crazy not being able to work out in a gym  If it's not too much to ask for, does anyone have a good bodyweight routine? Can't really look for one myself because I've just moved to another city and I have a very limited access to an internet connection atm. Also, if there's any opinion on The Warrior diet I would like to hear them  I've just read it and I like it a lot but I don't know enough about nutrition and stuff to know how much of it is true.
See the OP!
Warrior diet is OK..... if you can smash down a whole day's worth of kcals in one meal.
It's basically a more extreme version of IF or the leangains model.
On September 08 2011 00:05 4thHatchery wrote:Show nested quote +On September 07 2011 23:39 Necosarius wrote:I'm going crazy not being able to work out in a gym If it's not too much to ask for, does anyone have a good bodyweight routine? Can't really look for one myself because I've just moved to another city and I have a very limited access to an internet connection atm. Also, if there's any opinion on The Warrior diet I would like to hear them I've just read it and I like it a lot but I don't know enough about nutrition and stuff to know how much of it is true. I'm doing killroy's plan from the bodyweight article (section vii) in the OP. It can't be bad since eshlow linked it. You'll need a pullup bar or rings though. I hadn't been satisfied with my training, and it turns out my rest times were way too short. That's fixed now and also went on the scale today. 67kg! That's after breakfast, but still a new high. Wrists are slowly getting stronger and more flexible. I managed a few wrist pushups (not on knees) for the first time today, though I used quite a bit of momentum to pull them off.
Let me know if you need anymore information about stuff.
I wrote that article, and I'm about to have a book come out in the next couple months on it.
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On September 08 2011 00:22 Nazarene wrote:
Ok, time to stop fucking around with the deadlift, and start a Coan-Phillipi routine to get it to 200 kg.
Any tips sJarl?
Edit: Can't do lat pulldowns at my gym, so I was thinking weighted pullups instead?
Weighted pullups works.
On September 08 2011 02:21 Tyrran wrote:Hey Teamliquid ! After spending most of my life ( I'm 24) without much exercice (yup, i'm a nerd :p), i decided it was time to change. As of today i'm 1.80m tall for 65 kg., so not a skelleton, but still a bit skinny and with little to no muscle/strength. I dont have any gym close, so i looked around the net for bodyweigth routine for beginners, found this : simplefit.org and decided to give it a try. I started at level 2, and managed to do 18 Round ( 1 round being 1 pull-up/3 push up/4 Squats) in 20 mins with the last pull-ups/pushups being really difficult, so I think it was a good level to start. My goals : - Reach Simplefit level 5 ( i.e. be able to do 26 pullups/51 push ups/51 squats under 5 mins)
- Reach 70 kg
- Within 4 months
Wish me luck ! PS: I also managed to get an Fitocracy invitation, and joined the TL group. If anyone also wants an invite, please do not hesitate to PM me.
Simplefit is a pretty good program if you have no equipments except a pullup bar. It's based off of "Cindy" from CrossFit. I know the guy who runs that site.
On September 08 2011 05:59 Advocado wrote:
Do any of you people have experience with crossfit? There's apparently a pretty decent club in my area, so I'm figuring I might gain from instruction & possibly the social workouts. Seems like they could actually teach me snatches.
Yes, I know a lot about it.
Personally, if you have specific goals I wouldn't do CF. But yeah, if you can get some Oly coaching or anything specific that may be a good idea. All depends on goals though... I have a bunch of friends that do CF.
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One practice for rugby and I'm hooked. Definitely sore tonight though, and I didn't make it to the gym today just due to time constraints... Still got a ton of laundry/studying to do tonight. I'll probably wake up early tomorrow and hit the gym before class.
Think I'll need to change around the routine I'm doing AGAIN though... Just as I was starting to get used to it. Less volume/accessory, more strength movement. Some plyo work as well, and plenty of conditioning, but only secondary to the strength training, and absolutely plenty of C&J.
I'll think about how I'm splitting it all up... Probably looking at something similar to back to SS. Can't escape what works, I suppose!
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On September 08 2011 05:59 Advocado wrote:
Do any of you people have experience with crossfit? There's apparently a pretty decent club in my area, so I'm figuring I might gain from instruction & possibly the social workouts. Seems like they could actually teach me snatches.
I did Crossfit for a year and a half and only quit because I moved. Definitely the biggest benefit is from accountability and being social. Most people quit exercise programs because they don't have the internal motivation to continue so having some external motivation in the form of workout friends helps a lot. If you miss workouts, other people will call you out on it and encourage you to show up more often. It's also nice in the middle of a workout to have encouragement to keep going.
As for instruction, every Crossfit gym is going to be different. I had some coaches who were professionals and excellent teachers, some who were all right, and a few that were pretty much worthless. The good thing is that a Crossfit membership will give you access to a gym full of people so you can compare and find out who's good. It's certainly better than having a personal trainer and not knowing whether he's full of shit or not, and it's a lot cheaper than paying for personal trainers too.
The big downside I found with Crossfit is with the programming and advancement. Whereas weightlifting programs like Starting Strength / Stronglifts are focused only on increasing weight, Crossfit is focused on reducing time and increasing rep counts. There's nothing inherently wrong with that, except that you probably won't be able to do any of the default Crossfit workouts when you start out because the weights are too heavy. So you scale down the weights to something reasonable and then add weight the next time you do that exercise, right? Now you're dealing with 2-3 different variables (weight, time, reps), which makes it hard to track your progress. On top of that, you may not even see the same workout for another 6 months or even that particular exercise for weeks.
The breadth of exercises done in Crossfit is both a plus and minus. Having lots of different options keeps workouts fresh, but as a newcomer, you're going to spend months learning everything. Every compound barbell lift, dumbbell exercises, kettlebell exercises, kipping pull-ups, handstand push-ups, muscle-ups, medicine ball stuff, etc. It's really hard to build up muscle memory for proper form on exercises that you're only doing once every few weeks. Also, depending on when your rest days fall, you may end up randomly undertraining/overtraining certain parts of your body if you just follow the gym's workout of the day.
After experiencing Crossfit and Starting Strength, I'd definitely recommend novices do Starting Strength because there are only 5 lifts to learn and progress is easy to track. If you get bored of it and can't stay motivated, Crossfit is worth checking out; if you've spent some time building strength with SS already, you might transition into Crossfit easily.
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On September 08 2011 10:59 phyre112 wrote:
One practice for rugby and I'm hooked. Definitely sore tonight though, and I didn't make it to the gym today just due to time constraints... Still got a ton of laundry/studying to do tonight. I'll probably wake up early tomorrow and hit the gym before class.
Think I'll need to change around the routine I'm doing AGAIN though... Just as I was starting to get used to it. Less volume/accessory, more strength movement. Some plyo work as well, and plenty of conditioning, but only secondary to the strength training, and absolutely plenty of C&J.
I'll think about how I'm splitting it all up... Probably looking at something similar to back to SS. Can't escape what works, I suppose!
Definitely a big emphasis on the CJ/snatch...it almost mimics the exact motions and uses the same muscles you'll find yourself using in rucks, tackles, running the ball, etc, not to mention the explosiveness it trains can't really be compared to anything else. A quote out of an article muscle & fitness did on the New Zealand All Blacks Training - "We don't need all the bells and whistles-just bars and weights....The All Blacks power clean, snatch, squat, bench press, and pull"
Oh and just found dimsums lifting blog after like 3 weeks. Just started my own!
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Blargh.
SHould have kept with it over summer and not slacked tt
Press is 55, for some reason it has sdecreased the most of all of my lifts.
Squat is 105 (bodyweight, ew I lost like 10 pounds)
Rows are 60, although I'm not feeling them that much behind my spine. Not sure how much it's helping on that front.
When I get a gym membership (whenever the local gym cuts down on enrollment fee) I'll try and powerclean.
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Thanks for tall the feedback/perspectives on the crossfit.
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So a quick update on my 4,000 calorie daily diet.
I've been doing this for a week now, I've gained 2-3lbs, and three workouts. I'm not exactly sure how much of that is muscle, I don't feel especially fat, so I think I'll keep this up for another week.
Today though, I was really busy, and even though I went to the gym, I had no time to get food, so I ate a good 1000-1500 calories, and I can already feel my body being drained. Feels like work down the drain.
My lifts are increasing at a steady pace, Im very happy with my benchpress slowly moving up, and doing the 285lb deadlift felt nice, even though I'm probably going to kill my back if I do it ever again.
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On September 08 2011 10:30 eshlow wrote:
I wrote that article, and I'm about to have a book come out in the next couple months on it.
I was actually wondering if you were still writing that book after reading the comments on your site from early last year I think.
What exactly will it be covering? Will it be solely on bodyweight progressions or are you also going into things like injury pre/rehab and diet?
I've always been interested in bodyweight exercises. I've never really gotten anywhere past the bare basics though (ie. pushups, pullups, dips). I find most of the progressions I've seen fairly daunting from both a flexibility and a strength standpoint.
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On September 08 2011 08:32 sJarl wrote:Show nested quote +On September 08 2011 06:12 Nazarene wrote:On September 08 2011 00:30 sJarl wrote:On September 08 2011 00:22 Nazarene wrote:
Ok, time to stop fucking around with the deadlift, and start a Coan-Phillipi routine to get it to 200 kg.
Any tips sJarl? Where are you now? Do you have something more in you or is your current max your absolute limit? The way I felt it was built up is that the heavy double is to get your mindset right, get the insanity mode going and pushing yourself to the limit. Then the speed sets and the cirucuit is what actually makes you stronger. Dont skip those! The sessions are long (and that is why I prefer doing it on sat/sun) and don't hesitate to bring food with you. At least in the first 2-3 weeks you can get 2-3 extra sessions of lifting during the week but I remember before weeks 4 and 8 (the heaviest sets) I just rested the whole week, only doing some active recovery. Your presses can improve but I wouldn't reccomend squatting heavy but then again, your squat will shoot up after the routine since your hams, glutes and back get sooooooooo much stonger after it. edit: I'd make them chinups instead of pullups. Since the program ask spesifically for supinated grip pulldown I'd think it's best to keep it like that. Also, the circuit is always quite light for me so maybe the first round you might want to do it only bw. I would think I have 5 or 10 kg. more in me compared to the max I put in. Will do chinups instead yeah. Stiff-leg DL, rows and good morning with bw to start with? I don't have much experience with accessory DL lifts, so I have no idea how much I can actually lift here... bw rows and good mornings seem like a lot though? Excuse me if I'm not getting what you're saying :-D What is your deadlift at right now? The weight on the GM, Rows and Stiffs is just something you'll have to try out. Just set it low and work it up.
I understand what you meant now - the chinups with bw only! My chinups are really strong though, so I have to put on some weight.
I lifted 5x155 kg yesterday and feel like I could to 5x160 kg as well. So I would guess my max is 170-180 kg? Put in 170 as current max in the program.
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So sort of a simple \possibly stupid question. But exactly how does the amount I eat reflect in my results? I am 70~ kg, 1.80 cm tall and work out like 1 hour a day (1 day rest) a week. Following some sort of paelo diet. Am I right in saying that if i eat less than what I optimally should, my bodyfat (and weight I guess, depending on how much less than what I "should" eat i eat) will go down, but my muscle growth will also be slower, and if i eat too much i might go up in bodyfat\weight faster and have same muscle growth as when If i was eating the 'optimal amount'?
I started playing arond somewhat with a more fasting sort of diet as leangains recommends the last few days, but I think I am currently eating a bit less than I should. I go to bed at like 11~12, and wake up at like 7~8 , and then do not eat untill 12~13, where I have a small meal of like a fruit a vegetable and some yoghurt thing then, and then come home at say 4~5pm, and either work out straight away and eat my actual meal after (200g of some meatsort of thing, a fruit and some vegetables) or eat before the work out. As far as I understand I am supposed to eat after the work out, but sometimes I just feel really weak or whatever from not eating much all day so i feel its better to eat and get some energy to be able to work harder during the work out ?=p
Anyway after that one actual meal I am not really that hungry the rest of the night, so either I don't eat anything, or I just eat a banana or some shit, but nothing much. I have a feeling I should be eating more though, so should I eat 1 more 'full~ish' sized meal later at night regardless of how hungry I feel?
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On September 08 2011 14:29 FiWiFaKi wrote:
So a quick update on my 4,000 calorie daily diet.
I've been doing this for a week now, I've gained 2-3lbs, and three workouts. I'm not exactly sure how much of that is muscle, I don't feel especially fat, so I think I'll keep this up for another week.
Today though, I was really busy, and even though I went to the gym, I had no time to get food, so I ate a good 1000-1500 calories, and I can already feel my body being drained. Feels like work down the drain.
My lifts are increasing at a steady pace, Im very happy with my benchpress slowly moving up, and doing the 285lb deadlift felt nice, even though I'm probably going to kill my back if I do it ever again.
2-3 pounds a week is a great place to be at. Generally, a beginner should be able to get 60% LBM 40% fat from a super dirty bulk, so from a clean bulk at 4k I wouldn't be surprised to see someone getting 70-80% LBM with the rest being fat.
Good work so far . The beauty of this is that when you do decide to cut down, you can just Leangains the weight off and keep your strength/muscle mass up easily.
Today's workout:
Squat to 115kg, MISS AT 115kg WHAT
Was really really disappointed in myself after that, but then I realized I was being stupid--this is my third straight day squatting, so it's no surprise my legs are tired. I also set a new PR at 125kg a few days ago. So, instead of sulking, I just decided to set a 10kg PR in push press . 82.5kg up! Got greedy after this, loaded the bar with 90kg, tried to push press it, and ended up dropping the bar onto the safety racks and getting stared at for the rest of my workout session by old people.
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On September 08 2011 16:43 RosaParksStoleMySeat wrote:Show nested quote +On September 08 2011 14:29 FiWiFaKi wrote:
So a quick update on my 4,000 calorie daily diet.
I've been doing this for a week now, I've gained 2-3lbs, and three workouts. I'm not exactly sure how much of that is muscle, I don't feel especially fat, so I think I'll keep this up for another week.
Today though, I was really busy, and even though I went to the gym, I had no time to get food, so I ate a good 1000-1500 calories, and I can already feel my body being drained. Feels like work down the drain.
My lifts are increasing at a steady pace, Im very happy with my benchpress slowly moving up, and doing the 285lb deadlift felt nice, even though I'm probably going to kill my back if I do it ever again. Today's workout: Squat to 115kg, MISS AT 115kg WHAT Was really really disappointed in myself after that, but then I realized I was being stupid--this is my third straight day squatting, so it's no surprise my legs are tired. I also set a new PR at 125kg a few days ago. So, instead of sulking, I just decided to set a 10kg PR in push press . 82.5kg up! Got greedy after this, loaded the bar with 90kg, tried to push press it, and ended up dropping the bar onto the safety racks and getting stared at for the rest of my workout session by old people.
I know the feeling hehe. everyone hates me when I do c&j :p the gym I go to has two floors, and the oly lifting platform is exactly above the treadmills and ellipticals. bet it sounds like an earthquake down there haha.
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On September 08 2011 17:04 Zafrumi wrote:Show nested quote +On September 08 2011 16:43 RosaParksStoleMySeat wrote:On September 08 2011 14:29 FiWiFaKi wrote:
So a quick update on my 4,000 calorie daily diet.
I've been doing this for a week now, I've gained 2-3lbs, and three workouts. I'm not exactly sure how much of that is muscle, I don't feel especially fat, so I think I'll keep this up for another week.
Today though, I was really busy, and even though I went to the gym, I had no time to get food, so I ate a good 1000-1500 calories, and I can already feel my body being drained. Feels like work down the drain.
My lifts are increasing at a steady pace, Im very happy with my benchpress slowly moving up, and doing the 285lb deadlift felt nice, even though I'm probably going to kill my back if I do it ever again. Today's workout: Squat to 115kg, MISS AT 115kg WHAT Was really really disappointed in myself after that, but then I realized I was being stupid--this is my third straight day squatting, so it's no surprise my legs are tired. I also set a new PR at 125kg a few days ago. So, instead of sulking, I just decided to set a 10kg PR in push press . 82.5kg up! Got greedy after this, loaded the bar with 90kg, tried to push press it, and ended up dropping the bar onto the safety racks and getting stared at for the rest of my workout session by old people.
I know the feeling hehe. everyone hates me when I do c&j :p the gym I go to has two floors, and the oly lifting platform is exactly above the treadmills and ellipticals. bet it sounds like an earthquake down there haha.
Haha, let the casuals rage. Anybody who isn't aware that the safest way to recover from a C&J is by letting the bar free fall to the floor doesn't deserve to have an opinion anyway.
Of course, I do admit that I was a bit silly with my push press PR attempt, and there's really no excuse for missing in such a bad fashion. I should have set the safety bars higher (push pressing in the squat rack; nobody uses it but me anyway, unless they want to bench :\).
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On September 08 2011 13:42 Froadac wrote:
Blargh.
SHould have kept with it over summer and not slacked tt
Press is 55, for some reason it has sdecreased the most of all of my lifts.
Squat is 105 (bodyweight, ew I lost like 10 pounds)
Rows are 60, although I'm not feeling them that much behind my spine. Not sure how much it's helping on that front.
When I get a gym membership (whenever the local gym cuts down on enrollment fee) I'll try and powerclean.
You really have to start eating, 105 pounds is nothing.
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On September 08 2011 02:12 decafchicken wrote:@Zafrumi if you're doing fs with 90 for reps you should be able to get 50kg snatch in no time with a bit of technique work Show nested quote +On September 07 2011 18:43 Energies wrote:
And check out this freakish pass by Quade Cooper. This was the last tri-nations game a few weeks ago before we took the crown once again!
quade cooper is so fucking talented/athletic its unreal. probably my favorite rugby player at the moment.
Let's not forget the superman kick!
![[image loading]](http://images.brisbanetimes.com.au/2011/02/20/2194070/Quade%20Cooper-420x0.jpg)
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Someone please motivate me, im so fricken lazy, have quit all of my sports and all i do is go on my laptop about 7 hours a day, in year 11 and fitness is craphole. HELP!
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DO YOU WANT TO LOOK LIKE THIS GUY!?
![[image loading]](http://static.desktopnexus.com/thumbnails/553467-bigthumbnail.jpg)
DRIVE THIS CAR!?
![[image loading]](http://pictures.topspeed.com/IMG/crop/201002/bmw-m3-by-avus-perfo-7_460x0w.jpg)
AND HAVE SEX WITH THESE GIRLS!?
![[image loading]](http://www.dollymix.tv/6796624_36_2.jpg)
THEN EAT TONS OF MEAT AND LIFT FUCKING HUGE SON!
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On September 08 2011 15:28 Earll wrote:
So sort of a simple \possibly stupid question. But exactly how does the amount I eat reflect in my results? I am 70~ kg, 1.80 cm tall and work out like 1 hour a day (1 day rest) a week. Following some sort of paelo diet. Am I right in saying that if i eat less than what I optimally should, my bodyfat (and weight I guess, depending on how much less than what I "should" eat i eat) will go down, but my muscle growth will also be slower, and if i eat too much i might go up in bodyfat\weight faster and have same muscle growth as when If i was eating the 'optimal amount'?
I started playing arond somewhat with a more fasting sort of diet as leangains recommends the last few days, but I think I am currently eating a bit less than I should. I go to bed at like 11~12, and wake up at like 7~8 , and then do not eat untill 12~13, where I have a small meal of like a fruit a vegetable and some yoghurt thing then, and then come home at say 4~5pm, and either work out straight away and eat my actual meal after (200g of some meatsort of thing, a fruit and some vegetables) or eat before the work out. As far as I understand I am supposed to eat after the work out, but sometimes I just feel really weak or whatever from not eating much all day so i feel its better to eat and get some energy to be able to work harder during the work out ?=p
Anyway after that one actual meal I am not really that hungry the rest of the night, so either I don't eat anything, or I just eat a banana or some shit, but nothing much. I have a feeling I should be eating more though, so should I eat 1 more 'full~ish' sized meal later at night regardless of how hungry I feel?
Working out 6 days a week? What exactly are you doing?
Good mass gaining routines like SS are only 3x a week.
You are pretty tall, and decently light you shouldn't be trying to lose any mass. Just gain it..
Basically, post what your workout(s) are and post what your diet is.
If you are doing lean gains you have to be eating A LOT at every meal to gain weight. It sounds like you are eating less than 2k kcals.
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On September 08 2011 14:58 Ludrik wrote:Show nested quote +On September 08 2011 10:30 eshlow wrote:
I wrote that article, and I'm about to have a book come out in the next couple months on it. I was actually wondering if you were still writing that book after reading the comments on your site from early last year I think. What exactly will it be covering? Will it be solely on bodyweight progressions or are you also going into things like injury pre/rehab and diet? I've always been interested in bodyweight exercises. I've never really gotten anywhere past the bare basics though (ie. pushups, pullups, dips). I find most of the progressions I've seen fairly daunting from both a flexibility and a strength standpoint.
Chapter list:
http://eatmoveimprove.com/forum/viewtopic.php?f=7&t=15&start=25
Feel free to ask some more Q's if you have any.
Training, injuries, yes. Diet, no. There's tons of books I would recommend for diet (e.g. Robb Wolf's Paleo Solution) before I would even think about writing my own book on that.
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EPT
