EPTTeamliquid Health and Fitness Initiative for 2014 - Page 96
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mordek
United States12705 Posts
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phyre112
United States3090 Posts
On June 27 2014 22:05 Maluk wrote: I would need a partner for the bench press, right ? Since I am going to the gym alone for now maybe I should replace it at least for the time being. Are dips okay as a replacement ? No. Dips are a great assistance to make you better at the bench, but they're not a replacement. Your first several workouts there should be no danger of you failing the set. After that, you can either roll of shame, do them in a power rack with the safety bars set, or ask pretty much anyone in the gym to spot you. That's a completely normal and reasonable thing to do. On June 27 2014 22:05 Maluk wrote: My second concern is about the number of exercises : I am used to having 8 exercises in a session, can I jump to 4 without any problem ? Do I have to decrease my calorie intake since my workout sessions will likely be shorter ? Your sessions will still take about an hour if you're giving yourself long enough rest periods (3 min per set) and doing enough warm ups (probably a set of 10 and two sets of 8 or so with minimal rest at lighter than workset weight). Yes it's fewer exercises, but it's also harder exercise. You may have to change your calorie intake, but I would not say that it's likely. On June 27 2014 22:05 Maluk wrote: Other than that, thank you for the plan and I will definitely try it out (possibly replacing the bench press if doing it on my own is dangerous). Thank you for the tip to find my level too, I like it a lot and I will do as you said as soon as I go to the gym for my first session ! Best of luck! check in here and let us know how you do. | ||
zatic
Zurich15355 Posts
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Shelke14
Canada6655 Posts
If you're worried about failing try free weight press on a flat bench. If you fail you can always just drop the weight at your sides without having to worry about a bar across your chest. | ||
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Maluk
France987 Posts
If I understand well, I am supposed to do "warming" sets of each exercise right before I do the exercise at maximum weight ? | ||
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phyre112
United States3090 Posts
10 reps with just the bar 8 reps with 135 5-8 reps with 165 If you're still nit feeling ready, maybe 3 reps with 185 5 reps with 200 Rest 3 mins 5 reps with 200 Rest 3 mins 5 reps with 200 Then you would bench or Ohp or whatever the program calls for. These numbers were picked partly for convenience. It's easy to just "add a plate and do a set" - no need to be super specific with the percentages and such here. | ||
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Maluk
France987 Posts
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NB
Netherlands12045 Posts
Its an instagram of a Kpop idol(female) where she regularly have her trainer record short videos and posted it. You could see pretty clear exercise routine that the singers have to go through to keep their shape fit. Cheers. | ||
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farvacola
United States18838 Posts
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n.DieJokes
United States3443 Posts
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phyre112
United States3090 Posts
On June 28 2014 02:33 n.DieJokes wrote: Huh, that's interesting to me. They feel similar to me cause I warm up with a quick press at 135 but I never do anything weighted past the 15 or so rep range. Weird, whenever I get back in the gym I'll see how many I can do Before that particular workout, I don't think I had ever done more than a 10 tm. I believe for me that number is around 150, and my 5rm is, on a good day 180. | ||
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Jerubaal
United States7684 Posts
On June 28 2014 02:11 farvacola wrote: I already know their workout regiment. It's called Not Eating. And the Two-Finger Chaser. | ||
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IgnE
United States7681 Posts
![[image loading]](https://3.bp.blogspot.com/-e4w3OkNxXW4/U6yyyiK0NXI/AAAAAAAAHwE/e_oFXJBBBoE/s1600/002.jpg) | ||
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NeedsmoreCELLTECH
Netherlands1242 Posts
On June 24 2014 08:58 MtlGuitarist97 wrote: No, Celltech has it WAY harder than I did and is way more dedicated. I could've spent more time and tried to dedicate myself to it, but I just wanted the easier way out. Real life doesn't rearrange itself to give you time to lift and you kind of just have to accept that and say that you'll either lift regardless or you'll just live a sedentary life like everyone else. It's not really an excuse to just say that you had it hard for a while; everyone has it hard. The ones who want to succeed will keep lifting anyway. This was a really moving comment. I do my utmost to keep a positive outlook and make progress despite any setbacks, but I get very, very little encouragement from my social circles when it comes to lifting. You're 100% right that if you want to find a way you will find a way. It means a lot that some dude on the internet acknowledges that I worked really, really hard to make good gains despite academic stress and a LOT of health issues. | ||
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ShadeR
Australia7535 Posts
On June 12 2014 04:22 MtlGuitarist97 wrote: I feel like InfiniteElgsintensity would just love to comment on that  Just came across his channel. Hilarious. | ||
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decafchicken
United States20076 Posts
On June 27 2014 01:59 GoTuNk! wrote: I'm quite sure I don't have a heart problem. I have question about catching. Do you try to catch on front squat position (as close to your neck as possible) or do you go with the top part of your delts to the bar? Maybe it has to do with 32mm bars, but I'm not the only one that uses them. Morever over, when you front squat, do you get the bar as close to your neck as possible? Bar is usually resting on my collarbone/delts more or less. I don't shove it into my neck. 32mm sucks but very doable. I have to use thick bars at my work gym and still hit max weights, but the 28.5mm bars at my real gym are soooo much more comfortable. | ||
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decafchicken
United States20076 Posts
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phyre112
United States3090 Posts
20 minutes to work up to a max snatch triple. Hit 115x3 pretty comfortably. I still have NO explosiveness in my extension at the top of the lift. Back Squat 185x7x5 That felt way heavier than it should have, but I have to assume the fact it was almost 90 degrees in the gym had something to do with it. Conditioning: 3 Rounds for Time. Finished @ 23:26 15 Overhead Squats @ 75 lbs 30 abmat situps 45 overhead kettlebell swings @ 35 lbs RX weights were 135 and 53. Did the first ten reps of KBS with 53 and realized I was not going to finish like that. That's an improvement in times and in weights relative to the guys I was around the same level with when I started, so regardless of the fact it still sucks, it's progress, which I'm always happy with. | ||
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decafchicken
United States20076 Posts
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phyre112
United States3090 Posts
Warmup EMOM as long as possible 7 Thrusters @ 75 lbs 7 pullups 7 burpees EMOM for 10 minutes: Strict Press double Completed 8 minutes @ 105 lbs. 1 Push Press 1 Press for the last two minutes. 7 sets of 6 pullups w/ 60 sec rest Finished 5sets, did the last two 3+3 with 10 seconds between them. Warmup, I failed first round, just because I didn't pace it right. Got to 5 burpees. Did a second round anyway and got back to 5 burpees, so I probably could have done 2 rounds if I had paced it right. It's a lot harder than it sounds, especially for a warmup. Might want to repeat that soon. Maybe thursday, after Grace, because that (and a holiday BBQ) is all that's scheduled for the day. That was it for the written workout. Hung around to work on my pullups on my own. Decided I would do triples EMOM until I couldn't anymore. Hands tore up after 15 minutes so I called it there. Probably going in early tomorrow to work on jumping rope. | ||
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