EPTTL Health and Fitness Initiative 2012 - Page 16
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eshlow
United States5210 Posts
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Akasha
United States261 Posts
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GoTuNk!
Chile4591 Posts
Squat: 105kgx9x4 BP: 70kgx3, 80x3, 90x3, 95x3 So squatting was hard, not that hard. I feel terribly tired now, will sleep like a baby . 115x9x4 (next week) gonna be terrible prolly though.After a month (2?) of no BP I'm obv a bit weaker, gonna follow this program from Pavel to get back into shape in 2 weeks (120kgx1) and then do sheyko's bp program again given how awesome it was (96 into 120 in 10 weeks) | ||
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B.I.G.
3251 Posts
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GoTuNk!
Chile4591 Posts
On January 10 2012 08:57 B.I.G. wrote: hey guys, just looking for some advice. Ive recently started going to the gym again after something like a 2 year break. My first period of training I totally overdid it and quickly lost my motivation. So what im planning on doing now is going to the gym 2 times a week (to start with). The plan is to keep doing 20-30 min of cardio and afterwards focusing on some weights etc. Since i want to keep it short and clean though (I would like to keep the total work out around but preferably under 1 hour) I want to focus on 5 machines/exercises, mostly focusing on arms/upper body. Do you guys have any advice or tips on what the 5 best exercises would be? thx ! Don't wanna be an asshole, but did u read the OP? Everyone is gonna tell you to do Starting Strength or Stronglifts 5x5, to do cardio after weight training (or not do it) and to definetately not use isolation machines, mostly because they are usless unless you are an advanced body builder with 9% body fat (and even then, your workout will still be around benches and squats). Welcome, and embrace the iron cause its awesome. | ||
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decafchicken
United States20166 Posts
Snatch: 10/13 at 100kg then 1/2 at 110kg Did some clean work from the hang, then CJ up to 120 Back Squat: 3x3 at 160kg, then 170kg x 3, 3, 5 Legs/back gonna be sore tomorrow. lols just put todays diet in fitday...3400 calories. 54/29/17 protein/fat/carbs. T_T need more fat in my life. Ate a fuck ton of chicken though. On January 10 2012 09:19 GoTuNk! wrote: Don't wanna be an asshole, but did u read the OP? Everyone is gonna tell you to do Starting Strength or Stronglifts 5x5, to do cardio after weight training (or not do it) and to definetately not use isolation machines, mostly because they are usless unless you are an advanced body builder with 9% body fat (and even then, your workout will still be around benches and squats). Welcome, and embrace the iron cause its awesome. QFT | ||
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Osmoses
Sweden5302 Posts
On a nutritional topic, having trouble fitting carbs into my first meal on rest days. Pretty sure I need carbs around noon or I'l become an idiot. Are bananas OK for carbs or is that the "wrong" kind of carb? | ||
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Zafrumi
Switzerland1272 Posts
squat every day!and why do you need carbs? I barely eat more than 40-50g of carbs on rest days and my energy levels are fine. that being said, bananas are ok (quite high in sugar though, so dont overdo it). really any type of fruit is ok. or fry some sweet potatoes which are probably the best source of carbs in the WORLD! | ||
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Osmoses
Sweden5302 Posts
On January 10 2012 18:03 Zafrumi wrote: why do you only squat once a week if you like it so much squat every day!and why do you need carbs? I barely eat more than 40-50g of carbs on rest days and my energy levels are fine. that being said, bananas are ok (quite high in sugar though, so dont overdo it). really any type of fruit is ok. or fry some sweet potatoes which are probably the best source of carbs in the WORLD! Doing leangains, and the oracle says I should eat a certain ratio of macronutrients. As for the frequency, common sense I believe. If I did it more often I wouldn't have the strength to progress or I'd hurt myself. | ||
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jjhchsc2
Korea (South)2393 Posts
On January 10 2012 09:23 decafchicken wrote: Two days off for the weekend seems like two days too many :p Snatch: 10/13 at 100kg then 1/2 at 110kg Did some clean work from the hang, then CJ up to 120 Back Squat: 3x3 at 160kg, then 170kg x 3, 3, 5 Legs/back gonna be sore tomorrow. lols just put todays diet in fitday...3400 calories. 54/29/17 protein/fat/carbs. T_T need more fat in my life. Ate a fuck ton of chicken though. Lol just a question but how do you eat +3k calories and only have 54/29/17 p/f/c? and 55g of protein is like 200-300 grams of chicken which is really nothing o.o and chicken is like 1000kcal per 500grams i think unless it is heavily seasoned or something. | ||
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Zafrumi
Switzerland1272 Posts
On January 10 2012 18:16 Osmoses wrote: Doing leangains, and the oracle says I should eat a certain ratio of macronutrients. As for the frequency, common sense I believe. If I did it more often I wouldn't have the strength to progress or I'd hurt myself. hehe the oracle are you also doing the oracle's RPT style then? or what program are you currently on?On January 10 2012 18:17 jjhchsc2 wrote: Lol just a question but how do you eat +3k calories and only have 54/29/17 p/f/c? and 55g of protein is like 200-300 grams of chicken which is really nothing o.o and chicken is like 1000kcal per 500grams i think unless it is heavily seasoned or something. when decaf says he ate a "fuck ton of chicken", expect it to be like 2kg! | ||
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emjaytron
Australia544 Posts
130kg 3x5 squat 70kg 6x1 cleans 80kg bench 5/3 75kg 6 I went downhill fast on the bench with 80kgs after an increase. should I just keep going with 80kg and settle for not completing a full set, or leave it at 75 (or even 77.5). The first 5 felt pretty good, maybe I just need a bigger rest period | ||
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emjaytron
Australia544 Posts
On January 10 2012 08:41 GoTuNk! wrote: Smolov Day 1: Squat: 105kgx9x4 BP: 70kgx3, 80x3, 90x3, 95x3 So squatting was hard, not that hard. I feel terribly tired now, will sleep like a baby . 115x9x4 (next week) gonna be terrible prolly though.After a month (2?) of no BP I'm obv a bit weaker, gonna follow this program from Pavel to get back into shape in 2 weeks (120kgx1) and then do sheyko's bp program again given how awesome it was (96 into 120 in 10 weeks) That is a shit ton of reps for squat. I would be in the gym all day doing that lot. | ||
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Logros
Netherlands9913 Posts
30x5 35x5 40x15 (5+) Plus a bunch of UB assistance stuff. Didn't feel my shoulder injury at all so I'm happy :D. Also: | ||
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NeedsmoreCELLTECH
Netherlands1242 Posts
On January 10 2012 18:17 jjhchsc2 wrote: Lol just a question but how do you eat +3k calories and only have 54/29/17 p/f/c? and 55g of protein is like 200-300 grams of chicken which is really nothing o.o and chicken is like 1000kcal per 500grams i think unless it is heavily seasoned or something. They're called percentages, see how they add up to 100? z0mg, you're welcome. Also weighed situps HURT your abs. | ||
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Osmoses
Sweden5302 Posts
On January 10 2012 19:03 Zafrumi wrote: hehe the oracle are you also doing the oracle's RPT style then? or what program are you currently on?Yes, RPT, currently experimenting with doing 3 normal sets or 2 harder sets | ||
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decafchicken
United States20166 Posts
On January 10 2012 18:17 jjhchsc2 wrote: Lol just a question but how do you eat +3k calories and only have 54/29/17 p/f/c? and 55g of protein is like 200-300 grams of chicken which is really nothing o.o and chicken is like 1000kcal per 500grams i think unless it is heavily seasoned or something. Those are percentages lol. Almost 500g protein rofl | ||
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MajinMojo
266 Posts
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GoTuNk!
Chile4591 Posts
On January 10 2012 19:31 emjaytron wrote: That is a shit ton of reps for squat. I would be in the gym all day doing that lot. Saturday is 127.5x3x10 T_T. Looking foward to it :D I'm not sore at all today, I blame it 100% on the sauna and the 10 hour sleep lol. | ||
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inimenesc
Estonia374 Posts
o 44.1 lb 20 kg 20 kg x 10 reps 10 reps 10 reps (+23 pts) o 110.2 lb 50 kg 50 kg x 5 reps 5 reps 5 reps (+51 pts) o 154.3 lb 70 kg 70 kg x 5 reps 5 reps 5 reps (+72 pts) o 154.3 lb 70 kg 70 kg x 5 reps 5 reps 5 reps (+72 pts) o 154.3 lb 70 kg 70 kg x 5 reps 5 reps 5 reps (+72 pts) o 154.3 lb 70 kg 70 kg x 5 reps 5 reps 5 reps (+72 pts) o 154.3 lb 70 kg 70 kg x 5 reps 5 reps 5 reps (+72 pts) * Barbell Bench Press: o 88.2 lb 40 kg 40 kg x 10 reps 10 reps 10 reps (+47 pts) o 132.3 lb 60 kg 60 kg x 3 reps 3 reps 3 reps (+58 pts) o 154.3 lb 70 kg 70 kg x 5 reps 5 reps 5 reps (+72 pts) o 154.3 lb 70 kg 70 kg x 5 reps 5 reps 5 reps (+72 pts) o 154.3 lb 70 kg 70 kg x 5 reps 5 reps 5 reps (+72 pts) o 154.3 lb 70 kg 70 kg x 5 reps 5 reps 5 reps (+72 pts) o 154.3 lb 70 kg 70 kg x 5 reps 5 reps 5 reps (+72 pts) o 88.2 lb 40 kg 40 kg x 10 reps 10 reps 10 reps (+47 pts) o 176.4 lb 80 kg 80 kg x 3 reps 3 reps 3 reps (+77 pts) * Power Clean: o 88.2 lb 40 kg 40 kg x 5 reps 5 reps 5 reps (+25 pts) o 132.3 lb 60 kg 60 kg x 3 reps 3 reps 3 reps (+36 pts) o 154.3 lb 70 kg 70 kg x 3 reps 3 reps 3 reps (+42 pts) o 154.3 lb 70 kg 70 kg x 3 reps 3 reps 3 reps (+42 pts) o 154.3 lb 70 kg 70 kg x 3 reps 3 reps 3 reps (+42 pts) o 154.3 lb 70 kg 70 kg x 3 reps 3 reps 3 reps (+42 pts) o 132.3 lb 60 kg 60 kg x 5 reps 5 reps 5 reps (+38 pts) copy fail -.- lol, figured coping from fitocracy is easier lol! :D gg good workout on bench, squat is so female... | ||
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