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On December 21 2013 04:37 mordek wrote:It was the best comparison when your only equipment is a pull-up bar  Front lever always seems to do a number on my biceps in that end range of motion too /shrug
Fair enough, but if you only have a pullup bar then you'll be doing mostly big compound bodyweight movements and don't have to worry about isolating your biceps or anything. Between the planche, levers, pullups, manna, handstands, L-sits, and dips you have plenty of options to hit everything sufficiently with just a pullup bar.
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infinity21
Canada6683 Posts
I only do chins and I have tiny arms lol
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I wasn't sure what thread to put this in, but I want to know if anyone has any good ideas for this.
I recently became a physical training leader for my air force squadron, so I lead PT sessions. They last like 45 min to an hour including warmup. I need some ideas for stuff I can do. The focus needs to mostly be what the actual PT tests are comprised of, which is a 1.5 mile, pushups situps and body composition. However, anything that promotes overall fitness (especially cardio) is gonna be good. The more fun the workout is the better. It can be difficult, we often do things like insanity or crossfit workouts or some other stuff that is hard. However, we are limited when it comes to stuff like crossfit workouts because we don't have enough weights and we can't do more complex movements or lifts because we need to stay limited to stuff that everyone can do.
So, any ideas?
oh, and squadron PT sessions are twice a week.
an example of a more "fun" workout I decided we will do next week is a game of freeze tag for maybe roughly a half hour, except when you are frozen instead of freezing in place you have to do bodyweight exercises (pushups, situps, flutter kicks, plank) until you are unfrozen.
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Check out the tough mudder website. They have various training levels for their event that could be used for some of your program. If not, you can certainly use some of the ideas they go over.
If you can't find it, let me know, and I'll get you a link.
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Hyrule19192 Posts
Oddly, the Tough Mudder workouts didn't really do much for me in regards to Tough Mudder.
Anyway, you can do things like ladders, or weighted movements. For instance, after this freeze tag thing, declare it was too easy, then next week do it again with everyone in 45lb weighted vests
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We don't have equipment for everybody like weights or vests. The things we do have need to be shared.
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So Ive been going to the gym for about 4 weeks now. Ive lost ~2 kg and also got a little stronger.(not as much as Ive hoped but its ok).
Iam at my parents house for christmas so I cant go to gym for about a week. I do have a bench and a small barbell here however, so i can do benchpress, biceps, triceps and crunches.
But what about legs, shoulder, back? Do you guys have some advice about easy excercises which can be done with those weights or bodyweight?
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You can still do barbell rows for your back and OHP for shoulders. For legs you can do pistols or bulgarian squats if pistols are too hard.
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My calculated max atm (from my 5rm) is 160 bench, 265 squat, 240 deadlift after lifting 3 months at 160 lbs bodyweight. Is it a reasonable goal to aim for a 1000 total by the end of next year? Also aiming for about 175 lb bodyweight.
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On December 24 2013 06:59 Najda wrote:
My calculated max atm (from my 5rm) is 160 bench, 265 squat, 240 deadlift after lifting 3 months at 160 lbs bodyweight. Is it a reasonable goal to aim for a 1000 total by the end of next year? Also aiming for about 175 lb bodyweight.
Seems like an obtainable goal, you may wanna look at your DL form, you're probably leaving some weight on the floor if you're squatting more than you deadlift (although it's not a huge disparity so maybe not)
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On December 24 2013 07:39 GuiltyJerk wrote:Show nested quote +On December 24 2013 06:59 Najda wrote:
My calculated max atm (from my 5rm) is 160 bench, 265 squat, 240 deadlift after lifting 3 months at 160 lbs bodyweight. Is it a reasonable goal to aim for a 1000 total by the end of next year? Also aiming for about 175 lb bodyweight. Seems like an obtainable goal, you may wanna look at your DL form, you're probably leaving some weight on the floor if you're squatting more than you deadlift (although it's not a huge disparity so maybe not)
Oh yea for sure, I reset my deadlift in the past since I was very uncomfortable with the form. I'm still followin linear progression so I expect my squat to stall before my deadlift does.
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On December 24 2013 07:51 Najda wrote:Show nested quote +On December 24 2013 07:39 GuiltyJerk wrote:On December 24 2013 06:59 Najda wrote:
My calculated max atm (from my 5rm) is 160 bench, 265 squat, 240 deadlift after lifting 3 months at 160 lbs bodyweight. Is it a reasonable goal to aim for a 1000 total by the end of next year? Also aiming for about 175 lb bodyweight. Seems like an obtainable goal, you may wanna look at your DL form, you're probably leaving some weight on the floor if you're squatting more than you deadlift (although it's not a huge disparity so maybe not) Oh yea for sure, I reset my deadlift in the past since I was very uncomfortable with the form. I'm still followin linear progression so I expect my squat to stall before my deadlift does.
Ah, very nice and yeah squat will probably stall before deadlift  Good luck and keep on trucking!! I think you'll be able to total 1000 by this time next year EZPZ
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Merry liftmas everyone
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Merry liftmas, will reaquire gains after I stuff myself to capacity with endless amounts of delicious christmas fare.
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All rightyyyy, so I'm back with some - more - questions/observations after my 5th gym session. Yeah, i'm pretty hardcore now, can't deny it.
1. I likeeed the first two sessions, because I was in so much pain. My arms were like a triangle, because I couldn't stretch them farther, haha. Anyway, it felt good, because I figured it's a good sign. Howewer, now I'm just somewhat exhausted after a session, and I barely feel anything, not even the day after, even though I'm doing what I can. Am I doing something wrong?
2. Doing what I can is my second concern. I got a training plan, but some exercises ae just way too hard for me. Like, there's that shoulder press, where I should do 4 reps of 8x35kg. That's just impossible for me, so I switched back to my week 1 plan on this (10x30), and that's not much better either. I can get 10 at first, then I almost die doing another 10, then I do ~8 but the last two shouldn't even count, and when I reach the fourth repetition I can pull it down twice, and that's it. I'm not exhausted, I just can't move the weight, like my arms are made of stones or something. I have a similiar problem with the triceps exercise where I have to pull down the handle in front of me while standing, and I can only move my lower arm, but least I can do at least 8 out of the 12 at the last rep, so that's something. Should I stay on 30kgs until I can do it all the way, or what? I'll be behind my plan forever, next week I should do 10x35... just no way.
3. Benching is the best, because I can feel my progress here. Right now my plan says I should do 4 reps of 8x25kgs, but I could do that with 30 too, and today I did between 10-15 with 25. I know, I know, I'm such a show off, but it's so much fun! Anyway, should I do more with less weight, or find the biggest weight I can do 4 reps of 8 with?
4. Any red flag around pre-sliced bacon? It's cheap, I can eat it right away, it has fat, it has protein, it has calories, and with bread I get carbs too.
5. I'm not consuming great amounts of protein powder, howewer I did buy a vitamin product, this one: http://www.sciteconline.com/language/en/products/scitec_essentials/vitamins_and_minerals/daily_vita-min (the blonde woman is hungarian, just sayin'). Thoughts? Those RDA %s sounds healthy as fuck! I mean, what could be possibly wrong with 10000% from anything?? :D
It was pretty scary going there, and I'm sure many awkward moments await me - I hear stories -, but it gives you a sense of... I don't know, you feel good, lol. Tomorrow will be the first time going there two days in a row, but I have to go, since the holidays interfered.
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1. The muscle soreness you felt the first few times is called DOMS and it's mostly just felt when you either go to absolute exhaustion or if you are just getting used to new movements. Don't train for soreness or even expect it, strength gains have little correlation to how sore you feel.
2. What program are you following, and does it say anythin about deloads? The press/military press/standing press is a hard movement you can expect to stall in early on, so don't feel bad. If you miss a set, try again next week. If you miss it again, deload.
3. I assume you mean 4 sets of 8x30kg, not 4 reps. In general, especially for a beginner, lower reps with more weight is better for strength gains.
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I can't believe how much fucking food I've consumed in the past 6 days since I've been home. Might take a couple weeks to drop it after I get back to Korea.
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United Kingdom36161 Posts
he's shoulder pressing more than he's benching???
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Deloads? What is that?:o
My program for this week (1session left of it) is:
- That machine where you move your hads and legs to work your stomach: 4 sets 30kgs 15reps (I'm kinda cheating here because I do it as fast as possible, I should ley down the weight slowly, but then I'd never finish it)
- Bench press (my legs are not on the ground): 4 sets 25kgs 8reps (I can do more)
- Shoulder press: 4 sets 35kgs 8reps (can't even do it with 30; my shoulders are not symetric, so towards the end I pull down the right side of the "wheel" first )
- That exercise where I hold two small weighs in my hands and move my arms up, and then my neck breaks: 4 sets 2x4kgs 12reps
- That barbell exercise where I only move my lower arms to pull the weight towards my chest: 4 sets 13kgs 10 reps (my left arm is shit, it hurts when I do this and feels like I'm stretching something there, I can do it though, it's another exercise where I can feel the progress)
- Triceps: 4sets 25kgs 12reps (can't make it all the way through)
- Squats: 4 sets 18kgs 12 reps (I could go somewhat higher, my legs are not that miserable)
The week after next week I'll have:
- sit ups: 4 sets of 15
- something I don't know about: 4 sets 6kgs 12 reps
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On December 28 2013 03:34 Volband wrote:
Deloads? What is that?:o
My program for this week (1session left of it) is:
- That machine where you move your hads and legs to work your stomach: 4 sets 30kgs 15reps (I'm kinda cheating here because I do it as fast as possible, I should ley down the weight slowly, but then I'd never finish it)
- Bench press (my legs are not on the ground): 4 sets 25kgs 8reps (I can do more)
- Shoulder press: 4 sets 35kgs 8reps (can't even do it with 30; my shoulders are not symetric, so towards the end I pull down the right side of the "wheel" first )
- That exercise where I hold two small weighs in my hands and move my arms up, and then my neck breaks: 4 sets 2x4kgs 12reps
- That barbell exercise where I only move my lower arms to pull the weight towards my chest: 4 sets 13kgs 10 reps (my left arm is shit, it hurts when I do this and feels like I'm stretching something there, I can do it though, it's another exercise where I can feel the progress)
- Triceps: 4sets 25kgs 12reps (can't make it all the way through)
- Squats: 4 sets 18kgs 12 reps (I could go somewhat higher, my legs are not that miserable)
The week after next week I'll have:
- sit ups: 4 sets of 15
- something I don't know about: 4 sets 6kgs 12 reps
What program are you following? It seems complicated and all over the place with weird weights. Also, are you counting the bar with those weights? The bar is typically 20kg so I don't know how you're doing 18kg squats or 13kg barbell rows.
When you bench, your legs should be on the ground and your glutes should be tight. It in general just helps with keeping your whole back tight making the press easier. I'd recommend watching the So You Think You Can Bench series, it helped me tremendously with my bench.
A deload is just lowering the weights usually by around 20% and then starting the linear progression again. You don't have to be working with max weights to get stronger, and form is very crucial to improving at a good rate so you don't want to be constantly struggling with the weights to the point of sacrificing form (though it shouldn't be easy).
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EPT
