EPTTL Fitness Initiative (Weight Loss/Gain) - Page 115
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madnessman
United States1581 Posts
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Meat
Netherlands3751 Posts
I'm about to go to the gym so i don't have time to look into it, but his site looks pretty cool for everyone who is training at home on a budget: http://rosstraining.com/ Here are a lot of articles that show you how to make the stuff at home: http://www.rosstraining.com/forum/viewtopic.php?p=1056#p1056 | ||
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Malinor
Germany4758 Posts
On December 19 2009 22:14 Liquid`Meat wrote: googling that exercise eventually brought me to this clip: http://www.youtube.com/watch?v=B9hk9z1YVcE I'm about to go to the gym so i don't have time to look into it, but his site looks pretty cool for everyone who is training at home on a budget: http://rosstraining.com/ Here are a lot of articles that show you how to make the stuff at home: http://www.rosstraining.com/forum/viewtopic.php?p=1056#p1056 Wow, that guy is fit as hell. And kind of creative. Sick video. | ||
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Foucault
Sweden2826 Posts
On December 19 2009 22:14 Liquid`Meat wrote: googling that exercise eventually brought me to this clip: http://www.youtube.com/watch?v=B9hk9z1YVcE I'm about to go to the gym so i don't have time to look into it, but his site looks pretty cool for everyone who is training at home on a budget: http://rosstraining.com/ Here are a lot of articles that show you how to make the stuff at home: http://www.rosstraining.com/forum/viewtopic.php?p=1056#p1056 wow, good find! This is a how a MAN works out | ||
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So no fek
United States3001 Posts
On August 28 2009 18:26 So no fek wrote: Winning a CJ shirt that I didn't get signed (no way I'd wear it if it was signed), that I can't comfortably fit into has given me some motivation to lose weight. I've wanted to lose weight for quite some time, but I really have no motivation. Hopefully this will be enough to get me started. Age: 19 Height: 5'10ish Current Weight: 195-205lb, I think. Haven't weighed myself in a while, but I fluctuate around that. Probably on the heavier end recently. Goal Weight - Whatever makes me look good in a CJ shirt, but probably around 160-170lb, with some muscles. Starting Date: Now. Goal Date: Next year's Blizzcon at the latest. + Show Spoiler [Before photo] + ![[image loading]](http://i19.photobucket.com/albums/b161/sonofek/CJshirt-1.jpg) Hard to believe it has been so long since I put my desire to lose weight in this thread. Amazing how easy it is to lose track of time when going to school. Anyhow, as a bit of an update, I'm unfortunately still around the same weight, I think. I don't think I've gained any weight, but I've managed to finally bust out a scale, and I'm at around 220 (T_T). I didn't really put much effort into losing weight, but finally decided I was going to start eating right, and dieting. I had my last hurrah of junk, and haven't had anything horrendously bad the last few days (fried, fast food, processed foods, etc). I've also been trying to watch what I eat, as I know before I'd just eat whatever I put on my plate, and I've always been a fast eater, so I may eat more than really necessary. So I've been eating smaller portions, more often. As far as exercise goes, the only exercise I was getting before was the walk from college until my sister picked me up (about 10-20 minutes of walking, at a pretty fast pace) and going up/down a few flights of stairs a few days out of the week. Just never had the time, or desire to do anything more. Now that I'm on break, and haven't really left the house/done anything the last week or so, I realize how out of shape I am. Walked about 2.3 miles this morning (according to Google, from my house, around the entire block, and back), once again, at a pretty fast walking pace, but not really running too much. I know I'm out of shape, because after the first ten minutes or so, my calves started to burn, and during the last bit of the trek, my toes started tingling a bit. So I know I'm really out of shape, and I plan to walk every morning, to start, until I can run, as well as fitting in whatever other exercise I can in. It's definitely a slow start (3 months late), but as long as I eat better, and continue to improve, it is A start. | ||
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Foucault
Sweden2826 Posts
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Malinor
Germany4758 Posts
Today I just had my last Gym session of the year (since I'm heading to my parents for christmas and won't have access to a gym there. I started to work-out (again) at september 23th. So time to evaluate and set goals for 2010. Age:26 heigth: 1.80m (5.11) weight: no idea, too much for a normal scale: should be around 135-140kg (298-309lb) right now (worst was around 155kg (342lb)). So, basically I'm heavily overweight. I guess I will elaborate about that in the future. But I want to add that despite my heavy weight, I have always been a sportive person (4 years of footbal, 9 years of tabletennis, 2 years of american football (but not too seriously, one marathon (yes, really) and several phases of weight lifting and running) Actual numbers: Deadlift: 140kgx2 (309lb) Back Squat: 150kgx5 (331lb) Bench Press: 100kgx3 (220lb) Overhead Press: 55kgx4 (121lb) I actually do not have any real numbers where I startet three months ago. I had never done a Squat or a Deadlift in my life, and just started with those two months ago (and no "real" Overhead Press either). Although Bench Press should have been around 75-80kg (165-176lb) max back then. Around one month ago, I decided to stop being a pussy and learn the Power Clean. Two days ago I had my first "real" set: 3x50/50/60kg (110/110/132lb). I am pretty sure I could already handle more weight, but my form is still far from perfect, and it would be too risky. I actually look like an alien towards the people in my gym (which is absolutely terrible btw, bad trainers, bad equipment, but its cheap and 2 minutes from my flat): Basically, a fat guy raising a barbell from the floor and jumping up to the air during the process. I'm pretty sure 98% there have never seen a Power Clean before. If you want to learn the Clean, I found those videos very useful: + Show Spoiler + Goals for 2010: Deadlift: 200kg (440lb) Squat: 200kg (440lb) Bench Press: 130kg (287lb) Overhead Press: 75kg (165lb) Power Clean: perform with good form, then I will see what I can handle. Being able to perform Chin-Ups/Pull-ups (too heavy/too weak to do only one right now) I feel, that the Overhead Press is by far my weakest exercise. Partly I guess because I train it after the Bench-Press, and those two kind of overlap. Right now I am running a two-split program: Routine 1: Back, Biceps, Forearms Routine 2: Squat, Chest, Shoulders, Triceps I recently added a few legs exercises (calf raises, Good mornings, high rep Front Squads) and I feel the workout sessions are getting far too long, concentration slips in the second half etc. Additionally, my Shoulders are under a lot of pressure in routine 2. Their recover quite fast, but I don't feel good during the workout. So when I get back at the gym in 2010 I'm planning to do three different routines. Routine 1: Back, Biceps Routine 2: Chest, Triceps Routine 3: Legs, Shoulders (Forearms/grip basically when I have time left) Each workout would consist of around 5-7 exercises, which is a number I'm really comfortable with. I feel like routine 3 is kinda weird, but I'm actually feeling pretty good about the idea. I really want to take some stress off my shoulders, and I also think that it is best for improving in the Overhead Press to seperate it from chest-training. Any thoughts on this? So after all this talk about myself, some advice for lurking overweight/out of shape guys around here (I'm pretty sure, there are some around here who do not feel like posting): When I first started Deadlifts and Squats (and as has been mentioned around 250times here, you HAVE to do them, most awesome exercises ever), after each set I was at around 175bpm, totally wasted and felt like dying + Show Spoiler + First time doing those exercises, I thought it was a good idea to do them back to back... so after like 4 sets of DL and 4 sets of Squats for 8-12 reps, still hovering around 150kg bodyweight, for the rest of the day I couldn't do ANYTHING. All my blood was in my quads and lower back... nothing left for my brain. It was crazy)  ). Adding low intensity Cardio is making everything much more enjoyable.If you don't know what 60-70percent of your max-pulse is: If you are around 20-25years old, you will be fine with ~130bpm. So that's it for now. I have a lot more what I could talk about, like nutrition and why this time I choose strength-training for weight loss etc, but I guess this is enough for now One last comment tho: I feel SO MUCH better than 3 months ago, it is not even funny. Standing up instead of rolling out of my bed is only one of the many things I could mention  | ||
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eshlow
United States5210 Posts
If I were you I'd go with an intermediate template such as Bill Starr's 5x5 intermediate or Texas method or something similar. You're a bit beyond linear progression, but going to a weird split probably won't work as effectively as full body work still. | ||
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jfazz
Australia672 Posts
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Energies
Australia3225 Posts
Last time was 24th May. Weight: 74kg (163lb) Biceps: 12.75 inches (32.4cm) Waist: 32 inches (81.3cm) Hip: 32.5 inches (82.5cm) Forearm: 10.5 inches (26.7cm) Chest: 37 inches (94cm) Neck: 14 inches (35.6cm) Thighs: 21 inches (53.4cm) Calves: 15 inches (38cm) Currently: (20th December) Weight: 70kg (154lb) Biceps: 13.25 inches (33.65cm) Waist: 32 inches (81.3cm) Hip: 32.5 inches (82.5cm) Forearm: 11 inches (28cm) Chest: 39 inches (99cm) Neck: 14.5 inches (36.8cm) Thighs: 21.5 inches (54.6cm) Calves: 15.5 inches (40cm) -- I don't know what my figures should have been, but that doesn't seem that great to me. Then again I have no basis for comparison. I have more knowledge about exercise and nutrition this time around so I will check my progress again in 6 months time and see if I can do any better. | ||
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Energies
Australia3225 Posts
On December 20 2009 12:21 jfazz wrote: why do abs workouts have to hurt so much Because it's such a small muscle group. I love the delayed aches from ab workouts, it even hurts to laugh. | ||
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Energies
Australia3225 Posts
November 2007 and November 2009. ![[image loading]](http://img691.imageshack.us/img691/8796/67499347.jpg) | ||
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jfazz
Australia672 Posts
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decafchicken
United States20168 Posts
On December 20 2009 21:35 Energies wrote: A progress photo, I might make a full collage of all my progress photos throughout the last 2 years, but for now. November 2007 and November 2009. [spoiler] ![[image loading]](http://img691.imageshack.us/img691/8796/67499347.jpg[/spoiler]) I'd say nice job but you're wearing a ton of clothes so you don't even look remotely out of shape in any of the photos :-p | ||
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Energies
Australia3225 Posts
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decafchicken
United States20168 Posts
On December 21 2009 09:20 Energies wrote: lol, cool. But there is a difference of 55lb in those photos. Lol yeah i know, but you did a good job of hiding it until the last one :-p | ||
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Malinor
Germany4758 Posts
On December 20 2009 12:07 eshlow wrote: Malinor: If I were you I'd go with an intermediate template such as Bill Starr's 5x5 intermediate or Texas method or something similar. You're a bit beyond linear progression, but going to a weird split probably won't work as effectively as full body work still. Texas Method looks quite enjoyable to me. spent a few hours yesterday researching various programs. I think I will order the book Practical Programming, sounds awesome. Don't think it is available in germany though, has to be shipped all the way I guess  And these programs definitly looks better than what I had planned. Just need to find a way to organize my support-exercises (which basically means get rid of most of them and focus on some good ones like Good Mornings). It's always hard for me to cut exercises out. Normally I just add an extra one every few eaks until I have workouts which last like 2 hours and aren't really productive, nor fun. | ||
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decafchicken
United States20168 Posts
On December 21 2009 18:22 Malinor wrote: Texas Method looks quite enjoyable to me. spent a few hours yesterday researching various programs. I think I will order the book Practical Programming, sounds awesome. Don't think it is available in germany though, has to be shipped all the way I guess And these programs definitly looks better than what I had planned. Just need to find a way to organize my support-exercises (which basically means get rid of most of them and focus on some good ones like Good Mornings). It's always hard for me to cut exercises out. Normally I just add an extra one every few eaks until I have workouts which last like 2 hours and aren't really productive, nor fun. Yeah i've been doing a 5x5 plan for the most part and its been working out quite well, i'd recommend you give it a shot. I'm not really following any routine per se, but i'm basically just doing either squat + RDL or deadlift + various leg work for my leg days (5x5 for squats/rdls/deadlifts) and then for upper body doing 5x5 of bench/standing push press/barbell row and then a few sets of dips and pull ups till failure. I usually add in core work on lower body days. | ||
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unknown.sam
Philippines2701 Posts
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Deleted User 3420
24492 Posts
primary: planche and front lever progression. running faster and for longer. secondary: getting fit as hell in any way possible warmups before each strength workout. strength workouts in the morning, running in the afternoon. Monday: Planchex3, Front Lever x3, some kind of hard core exercise(today it was dragon flags x3), Pushupsx5(varying styles) Afternoon 1.5m uphill run Tuesday: Front Leverx3, Planchex3, Legs(if not bodyweight squats then pistols, or jumping, or somethin), huge volume of pullups Wednesday: Legs, Some kind of core endurance routine, then yoga Thursday: repeat monday Friday: repeat tuesday Saturday: some kind of intense core workout, fast paced enough to also be an aerobic workout Sunday: yoga | ||
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