EPTTL Health and Fitness Initiative 2011 - Page 636
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zatic
Zurich15365 Posts
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Logros
Netherlands9913 Posts
110kgx3 125kgx3 140kgx5 (3+) 75kg 5x10 This felt like better cardio than an hour on the treadmill ^^. I did 140x5 before a couple of weeks ago but I'm now 4-5kg lighter in BW so that's still progress right? | ||
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emperorchampion
Canada9496 Posts
On October 11 2011 21:02 Logros wrote: Nice deadlift workout today, 110kgx3 125kgx3 140kgx5 (3+) 75kg 5x10 This felt like better cardio than an hour on the treadmill ^^. I did 140x5 before a couple of weeks ago but I'm now 4-5kg lighter in BW so that's still progress right? Unless you're bulking  | ||
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Necosarius
Sweden4042 Posts
On October 11 2011 01:12 funkie wrote: fasting thanks to lean gains I'm so hungry  why are you so far away 1pm? Just started? After 3-4 days I didn't get hungry at all  Sjarl, show your back! | ||
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Cambium
United States16368 Posts
I'll take it. | ||
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Zafrumi
Switzerland1272 Posts
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eshlow
United States5210 Posts
On October 11 2011 21:01 zatic wrote: Gah I have been fishing unreal for weeks now. My back just doesn't heal even though I haven't done anything for at least 3 weeks :-( I want to get back under the bar goddamnit. Post in injuries thread? | ||
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Logros
Netherlands9913 Posts
That would be a wierd bulk :p. | ||
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Hurricane
United States3939 Posts
On October 06 2011 09:19 Hurricane wrote: Fucking third time getting 5-5-4 on 135lb press. I'm gonna eat like a fucking monster and kill that shit on monday. aaahhhhhhhhhhhhhhhhhhhhhhhhhh so frustrating. I even did 5-5-4-4 today because I need to fucking get this done fuuuuuuuuuuuuuuuck. Done. And my back is healed so I can squat/deadlift heavy again. Fuck. Yes. | ||
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Zafrumi
Switzerland1272 Posts
On October 12 2011 04:51 Hurricane wrote: Done. And my back is healed so I can squat/deadlift heavy again. Fuck. Yes. you're the man! | ||
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ZpuX
Sweden1230 Posts
Was looking for this thread the other day as I was thinking of keeping a workout journal, but since I'm too lazy to actually update it daily I thought posting here would be more beneficial and then update in 6 months or so! Tobias Age: 23 || Height: 5,11" 175cm || Weight: 143lbs/65kg ~7-8% body fat Starting Date: 1/sep/2011 || Goal Date: 1/feb/2012 Weight goals -- 70kg / 154lbs Training goals -- at least 5 times/week Nutrition goals -- Force that protein shake down every single day... Misc goals -- My real end goal with the training is to lift 100kg in bench, only then I will be 100% satisfied, but my part goal for feb is to lift 90kg. Was able to bench 80kg earlier this spring, also managed to do 3x10 on 61kg (135 lbs) during the that time. But then again, especially on bench I move up so slowly compared to my other muscle groups. And still chest is one of the parts I keep working out the most. Might be because I often get stuck with the same exercises and barely move up in weight in them, should mix it up and move up in weight faster to not make the workout so monotone. Been working out for 5½ years now, not continuously but always had a gym I could attend. When I started I couldn't even lift 20kg in bench, and I could barely even use the 5kg dumbells when working out my biceps. However I have always been skinny and two years ago I measured my body fat, and it only showed 6.5%. TBH I dont want more than that, but it makes it insanely hard to gain muscles at the same time, and even tho I eat a lot nothing happens  . I have this idea that my body is extremely good at conserving energy when getting too little, and burning everything which would add to my weight. I also strongly believe I have been eating way too little protein through out the years and this is an attempt to bring up the protein content in my daily meals to see if I get any noticeable difference.I have been working out around 23 times during the last 35 days, was sick for one week otherwise I would probably have 30/35. I know rest is important but my schedule allows my different muscle groups to get plenty of rest and in a few weeks I will take a small break before hitting the weights again. This is where I will try to max my bench again, hopefully I'll land around 85-90kg this time! I'll keep you posted and later I will probably also post my workout schedule to see what you guys thing about it! | ||
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emperorchampion
Canada9496 Posts
About gaining weight, if you aren't gaining anything that means you aren't eating enough, plain and simple. Eating a lot may mean >6000 cal/day if you want to gain weight. A good way to gain weight, and get enough protein, is by drinking 3-4L of milk a day in addition to what you currently eat. What is your program? There are some good programs listed in the General Training thread or on the Starting Strength Wiki that continue on after the novice phase. If you eat like a champ you will be able to continue linear gains, otherwise you will probably have to look into one of these. | ||
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GoTuNk!
Chile4591 Posts
Squat: 110kgx6x3 Bench Press: 94kgx2x2, 101kgx2x2, 108kgx1 Anyways, my powerlifting meet is in 7 weeks counting this one, so i'm not eating/drinking anything that isn't quality food. Only veggies, meat, nuts and some fruts. I'm also at 73kg now so I can gain 3-4 more kilos in the following weeks for better performance, but I don't want more bf to be honest . I really need to cut after the meet. | ||
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ZpuX
Sweden1230 Posts
On October 12 2011 06:21 emperorchampion wrote: Hey! About gaining weight, if you aren't gaining anything that means you aren't eating enough, plain and simple. Eating a lot may mean >6000 cal/day if you want to gain weight. A good way to gain weight, and get enough protein, is by drinking 3-4L of milk a day in addition to what you currently eat. What is your program? There are some good programs listed in the General Training thread or on the Starting Strength Wiki that continue on after the novice phase. If you eat like a champ you will be able to continue linear gains, otherwise you will probably have to look into one of these. Yea I suppose there is only one way to go about the weight problem . I'll take the milk tip and try to start drinking more of it!This is my program roughly outlined: + Show Spoiler + Monday: Squats: 5x5-10 Bench: 5x5-10 Deadlift: 5x10 Shoulder exercise: 3x10 Lats exercise: 3x10 Tuesday: Biceps: Barbell (wide grip) 3x20 Isolated dumbbell: 3x15 Bicep curl (close grip): 3x15 Triceps: I vary the exercises quite a lot, but I do 3 exercises, with 3x10 on each Abs: Cable machine: 3x15 Another abs exercise 3x20 Wednesday: Squats: 5x5-10 Bench: 5x5-10 Deadlift: 5x10 Cable for chest: 3x15 Calf exercises: 3x20 Thursday: Same as Tuesday Friday: Squats: 5x5-10 Bench: 5x5-10 Deadlift: 5x10 Tilted dumbbell press: 3x10 Leg exercises, depends on my mood Saturday/Sunday I usually try to make up for the parts I miss out during the week and parts of my body which I feel neglected in general by me schedule. The point it to put a lot of emphasis on the heavy exercises like squats, bench and deadlift for a while, then switch it up and change them for less "heavy" exercises, before taking a one week break. After the break I'm starting all over again. Also, my biceps are too strong for my forearms, that's why I always do so many reps on the curls and dumbbells. If I go up in weight on those I start to get an insane pain in the forearms, and it feels like my bone is about to break. Pushed it so far once so that I couldn't even lift of the weights in bench because of the insane pain. Thoughts and comments are more than welcome! | ||
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Nitrogen
United States5345 Posts
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emperorchampion
Canada9496 Posts
On October 12 2011 06:55 ZpuX wrote: Yea I suppose there is only one way to go about the weight problem . I'll take the milk tip and try to start drinking more of it!This is my program roughly outlined: + Show Spoiler + Monday: Squats: 5x5-10 Bench: 5x5-10 Deadlift: 5x10 Shoulder exercise: 3x10 Lats exercise: 3x10 Tuesday: Biceps: Barbell (wide grip) 3x20 Isolated dumbbell: 3x15 Bicep curl (close grip): 3x15 Triceps: I vary the exercises quite a lot, but I do 3 exercises, with 3x10 on each Abs: Cable machine: 3x15 Another abs exercise 3x20 Wednesday: Squats: 5x5-10 Bench: 5x5-10 Deadlift: 5x10 Cable for chest: 3x15 Calf exercises: 3x20 Thursday: Same as Tuesday Friday: Squats: 5x5-10 Bench: 5x5-10 Deadlift: 5x10 Tilted dumbbell press: 3x10 Leg exercises, depends on my mood Saturday/Sunday I usually try to make up for the parts I miss out during the week and parts of my body which I feel neglected in general by me schedule. The point it to put a lot of emphasis on the heavy exercises like squats, bench and deadlift for a while, then switch it up and change them for less "heavy" exercises, before taking a one week break. After the break I'm starting all over again. Also, my biceps are too strong for my forearms, that's why I always do so many reps on the curls and dumbbells. If I go up in weight on those I start to get an insane pain in the forearms, and it feels like my bone is about to break. Pushed it so far once so that I couldn't even lift of the weights in bench because of the insane pain. Thoughts and comments are more than welcome! So, I'm not really sure where you are with regards to training. How is your form on the big lifts (bench, squat, deadlift)? Depending on your form, and where you are at in terms of development you may be out of the novice phase, which typically lasts a couple of months with proper training. I would recommend picking up Starting Strength, and at least reading it. It really gives a good mentality on lifting and may help you to shore up any form issues, then go from there. If you are out of the novice phase, then I would recommend picking up Practical Programming for Weightlifting (the follow up to Starting Strength) or follow one of the intermediate programs on the Starting Strength wiki. All of this stuff is in the OP. On October 12 2011 10:24 Nitrogen wrote: can anyone recommend me a good book/online guide for a lot of bodyweight exercises? i'm looking to change the boring stuff i do now. #3 in the O.P if you haven't checked it out yet. eshlow might be able to provide something more specific in addition to this stuff, not really sure. | ||
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Bigtony
United States1606 Posts
Age: 24 || Height: 5'4" (162 cm) || Weight: 161 pounds/73kg Starting Date: 1 September 2011 || Goal Date: 1 January 2012 Weight goals -- I'd like to be down to at least 150 pounds by 1 January 2012. My ultimate goal is to lose around 30 pounds (goal weight of 130 pounds) within the next year. Training goals -- Exercise 3-4 times per week, at least 1 hour. I have been doing Bikram yoga but not maintaining a regular schedule due to work. My membership is running out (and it's $$$) so I have bought a combination of groupons/living social deals to get gym memberships on the cheap. I'd like to start lifting on a regular basis as recommended in this forum. Nutrition goals -- Increased consumption of fish, fruit, and vegetables. Decreased consumption of simple carbs and grains. Eat a healthy breakfast every day. Misc goals -- Consistent sleep pattern, at least 7.5 hours per night, preferably 8.5 or 9. | ||
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RemedySC
Canada176 Posts
Yesterday's workout was really tough, although I completed everything. Partying hard left me feeling really weak. Squat 200lbs: 5-5-5 Bench 130lbs: 5-5-8 Pull-up +10lbs: 5-5-4 BO Row 75lbs: 5-5-5 Eating a lot, was only getting about 2700 calories a day before Monday, now i'm aiming for 3200 a day. Also catching up on sleep... Need to get passed this plateau! | ||
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emperorchampion
Canada9496 Posts
On October 12 2011 10:59 RemedySC wrote: So I got married on Saturday and it was amazing! Yesterday's workout was really tough, although I completed everything. Partying hard left me feeling really weak. Squat 200lbs: 5-5-5 Bench 130lbs: 5-5-8 Pull-up +10lbs: 5-5-4 BO Row 75lbs: 5-5-5 Eating a lot, was only getting about 2700 calories a day before Monday, now i'm aiming for 3200 a day. Also catching up on sleep... Need to get passed this plateau! Wow!! Congrats! ^_^ | ||
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decafchicken
United States20157 Posts
On October 12 2011 06:55 ZpuX wrote: Yea I suppose there is only one way to go about the weight problem . I'll take the milk tip and try to start drinking more of it!This is my program roughly outlined: + Show Spoiler + Monday: Squats: 5x5-10 Bench: 5x5-10 Deadlift: 5x10 Shoulder exercise: 3x10 Lats exercise: 3x10 Tuesday: Biceps: Barbell (wide grip) 3x20 Isolated dumbbell: 3x15 Bicep curl (close grip): 3x15 Triceps: I vary the exercises quite a lot, but I do 3 exercises, with 3x10 on each Abs: Cable machine: 3x15 Another abs exercise 3x20 Wednesday: Squats: 5x5-10 Bench: 5x5-10 Deadlift: 5x10 Cable for chest: 3x15 Calf exercises: 3x20 Thursday: Same as Tuesday Friday: Squats: 5x5-10 Bench: 5x5-10 Deadlift: 5x10 Tilted dumbbell press: 3x10 Leg exercises, depends on my mood Saturday/Sunday I usually try to make up for the parts I miss out during the week and parts of my body which I feel neglected in general by me schedule. The point it to put a lot of emphasis on the heavy exercises like squats, bench and deadlift for a while, then switch it up and change them for less "heavy" exercises, before taking a one week break. After the break I'm starting all over again. Also, my biceps are too strong for my forearms, that's why I always do so many reps on the curls and dumbbells. If I go up in weight on those I start to get an insane pain in the forearms, and it feels like my bone is about to break. Pushed it so far once so that I couldn't even lift of the weights in bench because of the insane pain. Thoughts and comments are more than welcome! Depending where your lifts are/what your goals are i would highly recommend you switch to Starting Strength workout | ||
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