EPTAdding 30kg didn't slow me down, I'm faster than half our backs and all the forwards still :-p Just gotta make sure you're putting a lot of muscle in the lower body and supplementing your training with some speed/explosive work like sprints, jumping, plyometrics, agility ladders, power cleans, etc.
TeamLiquid Health and Fitness Initiative For 2023 - Page 3
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decafchicken
United States20010 Posts
Adding 30kg didn't slow me down, I'm faster than half our backs and all the forwards still :-p Just gotta make sure you're putting a lot of muscle in the lower body and supplementing your training with some speed/explosive work like sprints, jumping, plyometrics, agility ladders, power cleans, etc. | ||
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mordek
United States12704 Posts
I haven't forgotten your promise on writing up your routine. Please return some time soon  Sincerest thanks, mordek | ||
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farvacola
United States18824 Posts
+ Show Spoiler + Day 1-Chest/Tri 8 Sets of 30 degree incline dumbbell press with a pyramid scheme and average rep range of 10, topped out at 100s for 8 5 sets of dips at 15 reps, first 3 with strict, upright form and the last 2 with a heavy forward lean to emphasize chest 3 sets of seated dip machine at 255 lbs for 12 reps 5 sets of machine/dumbbell flyes, usually with 35 lbs dumbbells, at 12-16 reps 5 sets+ of one arm, cable gripped tricep pushdowns (no attachment, just grip the cable) at 12-16 reps Day 2-Back/Bi-This is my strongest and easiest day, and yes, I go a bit overboard  6-8 sets of pronated grip bent over barbell rows with a pyramid scheme and average rep range of 10, topped out at 315 for 8 5 sets of strapped deadlifts with an ascending scheme, average rep range of 4, topped out at 515 for 2 currently. 5 sets of close grip, pronated pullups for 10 reps 5 sets of iso-lateral lat pulldowns, topped out at 4 plates each, for 10 reps. 3 sets of low machine rows for 12 reps. 3 sets of dumbbell preacher curls, topped out at 50s, for 8 reps. 3 sets of dumbbell hammer curls, topped out at 60s, for 10 reps. Day 3-Shoulders 6-8 sets of seated OHP, medium grip, with a pyramid scheme, topped out at 175 for 6 currently, and an average rep range of 10. 3 sets of dumbbell arnold presses, topped out at 50s, for 10 reps 3 sets of seated machine shoulder press (burnout) 5-8 sets of barbell upright rows, narrow grip, topped out at 145 for 8 currently, average rep range of 10. 3 sets of rope facepulls at 10 reps 3 sets of rear delt machine rows at 10 reps Day 4-Legs- I can't really do any freeweight leg exercises until I get knee surgery down the line, so yeah lol. 8 sets of machine squats, topped out at 405 lbs, for 12 reps. 5 sets of leg press, full ROM, topped out at 6 plates a side, for 12 reps 3 sets of glute press for 12 reps 3 sets of leg curls for 12 reps 5 sets of calf raises, both machine and standing, for 16 reps. 5 sets of trapeze crunches for 15 reps. So, in preparation for the tri, I'm basically going to cut into my reps per set for every exercise, focus on strength, and then do my tri cardio after every lifting session. In sticking with 4 days on, 1 day off, here's my according prep routine, which won't change until around April. + Show Spoiler + Day 1-Speedwork 4 mile slow jog warmup, outside if possible 20 sets of 100m wind sprints at 90-95% output Dot drill and do-si-dos Day 2-Swimming 6 miles in the pool for now, anyway I wanna slice it. I usually opt for basic strokes and pacing focus. Day 3-Distance running 10 miles, whatever it takes to get through lol. Day 4- Biking 14 miles throughout the day (to and from school, etc.) I don't follow any of the above guidelines with rigor, meaning that I change things in accordance with how I'm feeling on a given day. I realize now, after writing this, that some of what I wrote might be confusing, so please lemme know if you have a question. I'm not deadset on running the tri yet so my routine is accordingly lukewarm in its prep. | ||
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mordek
United States12704 Posts
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kaluro
Netherlands760 Posts
On January 09 2015 00:07 OceanLab wrote: In any case: -Before I go to the gym, any advice on what I can already do at home with what I have? -When/If I do end up going to the gym, what should I do there? I'd be so lost  I'd recommend starting strength to any beginner. A: 3x5 Squat 3x5 Bench Press 1x5 deadlift" B: 3x5 Squat 3x5 Overhead Press 5x3 power clean ( can deadlift here instead too) Pick 3 non consecutive days a week and go Week 1: ABA Week 2: BAB Could start with an empty bar and add 2.5kg every workout whenever you do an exercise When you stall, try once more the next workout since you could've had a bad day. If you stall again (don't hit your target reps/sets) deload the weight by 10% and increase with 2.5kg increments again. The key is to never stay stuck at a plateau, but to always keep increasing the weight - even if it means lowering the weight once. | ||
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funkie
Venezuela9374 Posts
The first few sessions he was like "are you sure this works? It feels so light and I don't even feel tired.". A month later he said, I know what you meant by saying "It will get harder". A couple of days ago he said, "ok, I can't take it anymore, it's too heavy, I can't even complete a set." DAT SS MAGIC WORKING YA'LL. | ||
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phyre112
United States3090 Posts
On January 08 2015 17:57 kaluro wrote: you hate to eat because you are scared of bodyfat, or are they two seperate dislikes? And hey. nobody ever said that you have to get high in BF% when bulking. I try to never go above 15%, I'd just do a cut down to 10-12% whenever I'd hit 15. I hate to eat, period. I dislike the fact that I need to put food in my mouth to survive. I dont get any significant enjoyment out of actually doing it. I hate how long it takes to cook food, and I definitely hate cleaning up from it. There is no part of the process that I enjoy. I'm not "scared" of bodyfat, I just don't like it - which I'm sure everyone here can relate to. And as far as I'm concerned since i've been floating around the low teens for 99.9% of my life, 15% is already too fat, let alone going over it. On January 08 2015 17:57 kaluro wrote: All I ever tried were +10-20% Kcal bulks with Fat: 1g/kg bodyweight Protein: around 2g/kg bodyweight Carbs: the rest ..lately bulks have been around ~3500kcal And I'd just eat like 5-6 times a day. Same with the cut only my proteins are at 2.5 times bodyweight and the carbs are cut down by a lot. It works and it's easy  .I've done that before. Its just too much time spent eating to do 5-6 meals, and I dont need to get in 3600 kcal to bulk atm due to my activity level. I have cut at that amount before though, when I was in college lifting 4 times a week, working as a lifeguard and playing rugby. That wasn't fun. On January 08 2015 17:57 kaluro wrote: painful injury, sorry to hear x_X Also you so often see people being above averagely good at one lift and way below average on another lift. My bench shoots up like it's nothing but my squat has always lacked, deadlift seems to be pretty average. Wooooooops, must've misread. That puts a whole other perspective on things, 10RM is like what, 70% of your 1RM? Sorry for misreading ^_^ Yeah I had to do a two week deload to get my triceps tendons to stop hurting .But then again I was stupid enough to try that 3 day split / 6 times/week myo workout plan, during my -20% kcal cut. So my recovery was pretty bad. I've had a pretty bad knee injury myself for the past year, unable to do any lower body workouts. I only started doing them again say, 2 months ago? Current stats:
Also I decided to purchase olympic weightlifting shoes the other day, with a ".75 heel. http://www.reebok.nl/reebok-crossfit-lifter-plus-2.0/M40711_640.html Only 85 euro..! Let's see how good that's gonna do me with the squats. I also read that olympic shoes help with your deadlift when your weak point is getting it off the ground, which is exactly where the hardest part for me is. For me, deadlifting in my adipowers just makes the setup awkward. It's much harder to keep your center of gravity over midfoot or your heel - you end up shifting forward too much, which can be dangerous. I do like them for deadlift assistances though - RDLs sometimes, Deficit deads, Speed deads, etc. For triples or heavier though, barefoot is the way to go at least in my opinion. | ||
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Thalandros
Netherlands1151 Posts
I'm currently 78KG with ~15% bodyfat. I came down from 97.4kg, pretty happy about that. Still got a bunch of fat stored up around my stomach/upper legs however. Trying to lose fat, currently, my idea is this very simple: Work out 3-4 times a week, eat a little less and the stuff that I eat, less processed and more green/red stuff (so basically fruits, veggies and meat/fish) I made a little workout scheme, 2-day split, I try to go 4 times a week going ABAB or BABA. Workout A - Back, Shoulder, Triceps Not necessarily in this order, but: Shoulder Press machine - 3x12 - 12.5kg Arm Extension Machine - 3x12 - 25kg Something called ''Upper Back Med'' 3x 12 - 20kg Dumbbell Tricep Extension - 3x10 - 16kg Dumbbell standing Fly - 3x12 - 4-6kg (each) Lat Pull down (wide) - 3x10 - 35kg Total Abdominal - 3x 20 - 40kg And to finish it off 15 mins of cardio: treadmill walk/running (1.5 min walking to every 2.5 min running) Workout B - Biceps, Legs, Chest Chest press - 3x12 - 30/27.5kg Bench Press - 3x10 - 25/20kg (I really struggle to complete more than 8 on set 3.. )Pectoral Machine - 3x12 - 25kg Seated Arm Curl - 3x10 - 12.5kg Concentration curl - 3x10 - 10kg (both arms) Hammer Curl - 3x12 - 8kg each arm Leg Press (90 degrees) - 3x10 - 130kg Squats - 5x5 - 20kg Leg Extension Machine - 3x12 - 30kg And to finish it off 15 min treadmill/cycling machine I do cycle back and forth every time I work out, which in total is about 30minutes of light/medium cardio too. I also try to do a couple of push up sets a couple of times a week. I couldn't do a single push up 2 months ago. Up to ten about now. Want to keep pushing that up. Also doing some (weighted) crunches at home, but nothing extreme or a workout on its own. Just a couple of sets a couple of times a week.Please let me know if this is okay (for the time being) and if I'm missing out/skipping something important. I'd love to know. I feel like I plateau'd quite a bit on for example the bicep curls (been doing those even before this workout) and I'm not sure if it's just slow growth or if I should do something else. I've been contemplating getting some whey protein - mix it with milk/water of course - Is it worth it? I am on kind of a budget, so I can't drink a crapton of them every day. Would that diminish it's effect? Would love to get some advice from experienced users. I'm not planning to ''just workout a couple months, get huge muscles, then never go back'', I've been going to the gym for a while now but I want a solid plan every time I go to the gym and make sure I minmax my results, because that's always good. | ||
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IgnE
United States7681 Posts
It's not possible to "just workout a couple months, get huge muscles, then never go back." Your gym routine looks like the gym routine of a middle aged man who has never been in a gym before or a child imitating a middle aged man. It's better than nothing, sure, but you should be focusing on improving your strength, beginning with pushups, pullups, and squats. Stay away from the machines until you are able to bench press 100 kilos and squat 150 kilos. You should add deadlifting, making sure to educate yourself on proper form, and asking people who know what they are doing if you are still unsure about it. | ||
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decafchicken
United States20010 Posts
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SoleSteeler
Canada5416 Posts
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mAKiTO
Colombia4171 Posts
Age: 27 || Height: 5 7 Weight: 93.5 k Starting Date: 1/5/14 || Goal Date: 3/5/14 Weight goals -- on 2014 I drank very heavyly alcohol which led to a poor diet, also living in colombia now where we love fried food and breed insnt helping. I went from 82k to 93.k which is insane. my clothes dont fit and no jean bottons anymore. I would like to lose 1.5k a week constantly for 3 months Training goals -- my body feels bad now days, i feel bloated a lot tired quickly etc. I used to do crossfit 3 times a week. but down here i cant. Slowy I want to start being active again. I would like to run everyday and do some T25 workouts Nutrition goals --Im going to go with a low glycemic index foods, with 1 cheat day a week Sleep goals --currently I sleep well 7 hours Im gonna cut my aclohol intake to once a week and low doses, of quality stuff. ( i used to pretty much get drunk at least from thru to sunday) stop hardcore drugs, and maybe just smoke a lil weed once a week. I need to be size S in shirts and size 32 in Pants | ||
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phyre112
United States3090 Posts
On January 10 2015 00:41 mAKiTO wrote: Makito Age: 27 || Height: 5 7 Weight: 93.5 k Starting Date: 1/5/14 || Goal Date: 3/5/14 Weight goals -- on 2014 I drank very heavyly alcohol which led to a poor diet, also living in colombia now where we love fried food and breed insnt helping. I went from 82k to 93.k which is insane. my clothes dont fit and no jean bottons anymore. I would like to lose 1.5k a week constantly for 3 months Training goals -- my body feels bad now days, i feel bloated a lot tired quickly etc. I used to do crossfit 3 times a week. but down here i cant. Slowy I want to start being active again. I would like to run everyday and do some T25 workouts Nutrition goals --Im going to go with a low glycemic index foods, with 1 cheat day a week Sleep goals --currently I sleep well 7 hours Im gonna cut my aclohol intake to once a week and low doses, of quality stuff. ( i used to pretty much get drunk at least from thru to sunday) stop hardcore drugs, and maybe just smoke a lil weed once a week. I need to be size S in shirts and size 32 in Pants 1.5kg a week is VERY ambitious to do for such a long period of time. It's not impossible, but don't get discouraged if you don't actually hit it. ~75kg (what you would get down to) is a great goal for your height, but it might take you some time to actually get there. Stick to it and remember to post in this thread; really helps to have a group of people thinking the same as you are. Why can't you crossfit anymore? Is it just a matter of not having a box nearby? Anyway, some activity > no activity so Running and T25 arent the worst choices you can make. And good luck kicking the alcohol and drug thing. Easily the biggest health change you can make, but I'm sure you know that already. | ||
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mordek
United States12704 Posts
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decafchicken
United States20010 Posts
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mordek
United States12704 Posts
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GoTuNk!
Chile4591 Posts
Deficit DL 185kgx3x5 Klokov Press 40kgx12x3 Rows, Pull Ups, Back extensions I feel like my technique has improved tons, I've been squatting everyday and had to train early so cut out a few sets. Also re starting low bar squats next week. Edit: I'm looking for a chinese alternative to concept2 rowers. Any suggestions? (I'm looking for actual manufacturers in China, my company imports various equipment from there) | ||
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mAKiTO
Colombia4171 Posts
On January 10 2015 01:03 phyre112 wrote: 1.5kg a week is VERY ambitious to do for such a long period of time. It's not impossible, but don't get discouraged if you don't actually hit it. ~75kg (what you would get down to) is a great goal for your height, but it might take you some time to actually get there. Stick to it and remember to post in this thread; really helps to have a group of people thinking the same as you are. Why can't you crossfit anymore? Is it just a matter of not having a box nearby? Anyway, some activity > no activity so Running and T25 arent the worst choices you can make. And good luck kicking the alcohol and drug thing. Easily the biggest health change you can make, but I'm sure you know that already. thanks for the input! I understand 1.5kg a week is ambitious, will do my best to do accomplish it. I started monday, its been almost 5 days, but on weds I started feeling sick already, fever, headache and tonsilitis. last days have been in bed pretty much, huge white spots on my tonsils. Now that I think it about it, its weird everytime I start a healthy routine, I get tonsolities, is it my body detoxing? I feel better today after some antibiotics. the only positivie thing here is I might have lost lots of weight cus I couldnt eat hehe | ||
zatic
Zurich15325 Posts
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mordek
United States12704 Posts
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