EPTOn another note I just cleaned 75kg (my BW), felt fucking great.
TL Health and Fitness Initiative 2011 - Page 630
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KOVU
Denmark708 Posts
On another note I just cleaned 75kg (my BW), felt fucking great. | ||
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AcrossFiveJulys
United States3612 Posts
On October 04 2011 01:55 AcrossFiveJulys wrote: To try something totally different, I've started a new program: swim 30-40 minutes before work every morning (enough to be a good workout, but not so much that I'm trashed for the rest of the day). 3-4 times a week, do an insanity workout session after work. I find following a workout along to a video strange (it's the first time I've done it) but the structure imposed by the video means you are guaranteed to work your ass off. The program basically consists of a lot of conditioning drills I used to do in high school football practice, and seems to mostly target gluts, quads, and core. If this seems like enough, I'll leave it at that, but if possible I'd like to squeeze in a 45-60 minute weight lifting session on saturdays and sundays (chest/tricep/shoulder on sat, legs/back/bicep on sun). Most of the reason I'm doing this is to keep myself on a strict schedule so that I have motivation to get out of bed in the morning, get myself to be tired at night, and reap the benefits that a consistent workout schedule has on mood and mind. Of course, I think if I can keep this up for 6 months, and additionally eat healthy, I'll see some results. Maybe get some abs for once in my life. Also, going to stop taking weight gainer/protein powder. I think with this workout regime I'll see best results if I cut unnecessary calories. Basically I'm hoping to lose 15-20 pounds of fat and gain 2-3 pounds of muscle over the next 6 months (I'm definitely not fat now so that should put me in spectacular shape). Currently: 185 lbs (I'm 6'1) Quoting old post for reference. Ok, things are going good! So far I've gotten a swim workout in every morning and I'm steadily progressing in terms of distance and shorter interval lengths. My swim workout currently looks like this: 100 yards warmup 100x5 yards on 1:55 interval 50x4 yards on 0:55 interval 25x4 yards on 0:40 interval (sprints) 100 yards cooldown Every day I either add 100 yards to the workout or shave off time on each interval. Going to keep doing this, but max the workout length to about 40 minutes or else it's too time consuming to do every morning. Eventual goal is to be able to 100x5 yards on a 1:30 interval, which used to be a moderate part of the workout when I was on swim team in high school. That's probably 2-3 months away from becoming reality if I keep this up. I haven't done any more insanity workout or weight lifting yet, but swimming has gotten me out of bed and into work at a reasonable time every day, which is awesome. I'm planning to lift weights tomorrow and sunday instead of swimming. So far I've lost 4-5 pounds, through a combination of this workout and dieting which is pretty surprising. I'm basically eating 2200 calories a day or so trying to limit carbs at 30% or so of my diet. Also just got a juicer in the mail, so it's time to replace a few meals a week with an intense fruit/vegetable concoction. | ||
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emperorchampion
Canada9496 Posts
 Swimming and lifting is really tough together, just gonna warn you. | ||
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funkie
Venezuela9376 Posts
 fuck. I tried to call my inner pearl and Dragon. Worked good. Up to 76kg PowerClean 2 x 3 :D on Wednesday I did: 95kg Front Squat 3 x 5 Deadlift: 140 x 1 x 5 Chinups Neutral Grip: 10-10-8 | ||
Daigomi
South Africa4316 Posts
Current --- Starting Does that seem like reasonable improvement? What worries me a bit is that my weight hasn't changed at all and my bf% hasn't changed much either (like 0.5%). I don't mind maintaining my current weight, but I want to make sure I keep improving with my exercises. Should I be eating more? | ||
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emperorchampion
Canada9496 Posts
Here's my 315 dl from Monday. Is my back rounding too much? | ||
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infinity21
Canada6683 Posts
my squat went up from 175x3x5 to 220x3x5, bench went up from 125x3x5 to 150x5x5 I haven't done press before and we are about the same. Definitely start eating more to help your recovery imo. At least for me, it gets harder and harder to recover in time if I just eat at maintenance | ||
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Zafrumi
Switzerland1272 Posts
On October 08 2011 05:15 emperorchampion wrote: http://www.youtube.com/watch?v=4U9aQjahDTA Here's my 315 dl from Monday. Is my back rounding too much? yeah it kinda is imo... chest out!! @daigomi: nice gains! eating more is always good if you want to keep getting stronger | ||
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Daigomi
South Africa4316 Posts
On October 08 2011 05:15 emperorchampion wrote: http://www.youtube.com/watch?v=4U9aQjahDTA Here's my 315 dl from Monday. Is my back rounding too much? It looks that way to me too. From what I understand, you don't want your butt to move up first and then move your chest. Chest should be pushed out so they both move up at the same time. On October 08 2011 05:46 infinity21 wrote: @Dai: Well I think we made similar-ish gains but I also gained almost 10 lb of weight lol my squat went up from 175x3x5 to 220x3x5, bench went up from 125x3x5 to 150x5x5 I haven't done press before and we are about the same. Definitely start eating more to help your recovery imo. At least for me, it gets harder and harder to recover in time if I just eat at maintenance Haha, you weighed like 10kg less than me at the start though. It's really hard to eat 3000cals, especially if you're not in charge of the food. I made myself a big breakfast (500mls of milk, 4 eggs scrambled, 2 peanut butter sandwiches, about 900cal total), but then for lunch my family had fruit salad, which is pure carbs and a big bowl is only like 500cal, and for supper we had a bean and tuna stirfry which was only about 700cal. Now it's almost time to sleep, and even with a protein shake for gym, I'm still 700 calories behind. At least I made my protein goal today. | ||
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emperorchampion
Canada9496 Posts
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Malinor
Germany4733 Posts
Squat: 180kg x 5 (had to pump myself up hardcore for this, my squat is suffering so much lately) Bench Press: 112,5kg 5-5-5 PR; Missed 130kg; 125 kg x 1 PR Push Press: 77,5kg 5-5-5 (I need to stop doing this after another hard pressing exercise, it is totally useless) Power Shrugs: 140kg 1-5-8 (just because I needed some random pull which would not tear my healing calluses again) I had never really maxed out on Bench before. I messed up the bottom position on the 130kg try and my spotter had to help me ('I barely did anything') out of the hole. But 'barely' unfortunately doesn't cut it. 125kg went up easy, 127,5kg would definitely have been possible, but I didn't try it. 25lb to go until 300lb (136kg). | ||
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Advocado
Denmark994 Posts
Squat: 82.5 5x5, form felt off but I squatted with my foot being kinda swelled up. Not sure if I should proceed to 85 kg next time. Press: Went 35kg @ 5-5-4-4-4. Now what to do t_T. Deadlift was easy: 85 kg. | ||
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Malinor
Germany4733 Posts
On October 08 2011 05:15 emperorchampion wrote: + Show Spoiler + http://www.youtube.com/watch?v=4U9aQjahDTA Here's my 315 dl from Monday. Is my back rounding too much? You have a decent starting position, but it looks like you are losing all tension in your back the moment you start pulling the weight from the floor. Maybe your breathing is a little bit of, or you might not have the weight on your heels. I don't really know, it just looks a little bit weird to me and your back definitely rounds a bit too much. | ||
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Malinor
Germany4733 Posts
On October 08 2011 07:16 Advocado wrote: I'm posting after Malinor to make my numbers seem weak t_t Squat: 82.5 5x5, form felt off but I squatted with my foot being kinda swelled up. Not sure if I should proceed to 85 kg next time. Press: Went 35kg @ 5-5-4-4-4. Now what to do t_T. Deadlift was easy: 85 kg. Try it once again. If you miss more than one rep in total again, switch to 3x5. And start microleading if you can, would be quite perfect if you could proceed with 36kg or 36,5kg. 2,5kg jumps in the Press are just disheartening. Would probably be better to deload back to 30kg if you cannot microload. | ||
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sJarl
Iceland1699 Posts
Good lifting!@Malinor: What is going ooooon with your squats? :C Good bench though. Today's workout was nice, 140kg x5 as perscribed (week2cycle1) and felt like doing some heavy singles wich resulted in a new PR at 185kg x ! Then 190kg buried me lol. Shit like that happens when you don't eat well. Awwwww yeah! Squat 400 club! | ||
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Malinor
Germany4733 Posts
On October 08 2011 08:02 sJarl wrote: @Emperor: It rounds a little but meh, I passes anyday for me Good lifting!@Malinor: What is going ooooon with your squats? :C Good bench though. Today's workout was nice, 140kg x5 as perscribed (week2cycle1) and felt like doing some heavy singles wich resulted in a new PR at 185kg x ! Then 190kg buried me lol. Shit like that happens when you don't eat well. Besides that, I did 8x3 Speed Deadlifts on Wednesday and I still felt that in my legs. I am not used to this kind of volume doing Deads. But in the long run, everything will be fine | ||
Release
United States4397 Posts
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ShadowDrgn
United States2497 Posts
On October 08 2011 08:10 Release wrote: how many calories does 1g of fiber count for? Fibre, a type of carbohydrate, contributes less energy (measured in Calories or kilojoules) than sugars and starches because it cannot be fully absorbed by the body. Sugars and starches provide 4 Calories per gram, and the human body has specific enzymes to break them down into glucose, fructose, and galactose, which can then be absorbed by the body. The human body lacks enzymes to break down fibre. Insoluble fibre does not change inside the body, so the body cannot absorb it and nutritionists say that it contributes 0 Calories per gram. Soluble fibre is partially fermented, with the degree of fermentability varying with the type of fibre, and contributes some energy when broken down and absorbed by the body. Dietitians have not reached a consensus on how much energy is actually absorbed, but some approximate around 2 Calories (8.5 kilojoules) per gram of soluble fibre. Regardless of the type of fibre, the body absorbs fewer than 4 Calories (16.7 kilojoules) per gram of fibre, which can create inconsistencies for actual product nutrition labels. In some countries, fibre is not listed on nutrition labels, and is considered 0 Calories/gram when the food's total Calories are computed. In other countries all fibre must be listed, and is considered 4 Calories per gram when the food's total Calories are computed (because chemically fibre is a type of carbohydrate and other carbohydrates contribute 4 Calories per gram). In the US, soluble fibre must be counted as 4 Calories per gram, but insoluble fibre may be (and usually is) treated as 0 Calories per gram and not mentioned on the label. http://en.wikipedia.org/wiki/Dietary_fiber | ||
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Froadac
United States6733 Posts
However, did bike a long long ways to pick up some candy for a club function. | ||
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emperorchampion
Canada9496 Posts
On October 08 2011 07:17 Malinor wrote: You have a decent starting position, but it looks like you are losing all tension in your back the moment you start pulling the weight from the floor. Maybe your breathing is a little bit of, or you might not have the weight on your heels. I don't really know, it just looks a little bit weird to me and your back definitely rounds a bit too much. Alright, this actually seems accurate to me. I think I'm pulling more from the middle of my foot than the heel. I'll definitely look into the breathing. | ||
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