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Metallingus:
Nice progress man.
I would suggest dropping a couple pressing exercises here and there though... you got 2 (military, bench) in workout A (as opposed to 1 pulling - the row), in B you got 2 (shoulder press, incline DB press) vs. 1 (lat pulldowns), and in C you got equal which is fine. Basically, try to keep even pulling and pushing because otherwise you can develop postural imbalances fairly easily especially for those of us that are on the computer a bunch.
(upright rows even though they are rows aren't really a pulling exercise in terms of shoulder development and that's where your imbalances come in most of the time). And if you can get rid of the lat pulldowns for pullups.. you'll see better strength gains and physique change.
Also, you probably don't need the isolation work as long as you're lifting heavy on the other exercises. But that's your prerogative.
And as long as the upright rows don't bother your shoulders -- for some people with a certain type of shoulder structure they get impingement easier -- then you're probably fine with that.
Overall though looks pretty solid.
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Just started working out before going to work, lifted an ran 15mins. felt good. i'm going to try and do that again 
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Thanks eshlow! I think I'll replace the shoulder presses with raises and I'll take your advice with regard to the pullups. I'll have to work my way up though, starting with assisted pullups.
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Damn, why only now I come across this thread.
I dont need to lose weight but need someway to make my belly smaller...
I am 1m71cm
72kg
but my belly somehow bigger than most people with the same measurement as mine... T_T
Anybody has any good tips or advice how to excise to make belly smaller
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oSS-Zarathustra
Age: 22 Height: 5"11
Current Weight: 145lbs WTF?
Goal Weight: 185lbs
Starting Date: Jun 10th 2009
Goal Date: Feb 10th 2010
Nice to see TL also has it fitness post. Like you can see in my stats, I'm a thin almost skinny man. I want to compete at the light-heavy weight MMA tourney's around here, so i have a lot of work to do.
Adding to the 2 hours at the Gym i run like 30 mins every day and also train 2 hours of BJJ (I am focusing a Bjj right now but ill be training other martial arts later)
I decided to hop up in the weight divisions because this Sunday i had a fight against a 5''1 bastard with a 150 lbs weight. It thought it was easy fight for me, but he turned out to be a quick motherfucker with a compacted weight so he took me down and stomped on my chest breaking 2 of my ribs.
So i know iam missing a lot of muscle just for my low weight. I wanna grow some serious muscle while training my technique that way my strength and speed will be on pair with my weight division.
I could use some advise with the exercises i should do to rehab my thorax and upper body strength.
Thx.
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If you're doing MMA you're gonna want to work a LOT more on conditioning/endurance. 30 min of jogging isn't going to cut it especially because you wont get a lot of conditioning from bjj/lifting.
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On June 24 2009 22:26 Energies wrote:Grats man, now you can finally fit into that size 4 dress you been wanting to.
ROFL
Yo this thread needs more pics; no fun to read a bunch of stats (altho they r very useful). Nice to see ppl make some progress, but show it off!! i want to see some hot naked man flesh
+ Show Spoiler +prob the gayest face ive ever made, had to edit D;
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Hey Eshlow, I have a question that has been bugging me.
In about 7 weeks time there is a city to surf running event I would like to compete in. 12KM(~7.5Miles). The problem is I am currently on a cutting/toning phase, I am eating super clean, doing a lot of weight training complimented with sprint interval exercise.
I know long low intensity cardio and weight training don't go hand in hand, and I don't want to lose any muscle mass training for the event in the next 6-7 weeks. I also don't want the cardio to negate my workout routine 5 times a week. How do I go about maintaining my muscle mass, perhaps even continuing to tone whilst still being able to run 5-8 miles 3-4 times a week?
I currently do about 2 miles of HIIT. (30 sec sprint - 60-80 sec rest) after my workout routine.
How can I manipulate my diet and exercise to get around this one.
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On July 03 2009 23:54 zizou21 wrote:Show nested quote +On June 24 2009 22:26 Energies wrote:On June 23 2009 10:49 clazziquai wrote:
broke 150. fuck yeah?! Grats man, now you can finally fit into that size 4 dress you been wanting to. ROFL Yo this thread needs more pics; no fun to read a bunch of stats (altho they r very useful). Nice to see ppl make some progress, but show it off!! i want to see some hot naked man flesh + Show Spoiler +prob the gayest face ive ever made, had to edit D;
Hot naked man flesh indeed.
Here's my leg progress this summer so far. Top is pre-box squats (only free back and front squats). Bottom is post-box squats.
+ Show Spoiler +
My legs are actually approaching the same thickness as my waist (I'm a skinny dude though so it's not impressive, just freaky)
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On July 05 2009 20:20 Energies wrote:
Hey Eshlow, I have a question that has been bugging me.
In about 7 weeks time there is a city to surf running event I would like to compete in. 12KM(~7.5Miles). The problem is I am currently on a cutting/toning phase, I am eating super clean, doing a lot of weight training complimented with sprint interval exercise.
I know long low intensity cardio and weight training don't go hand in hand, and I don't want to lose any muscle mass training for the event in the next 6-7 weeks. I also don't want the cardio to negate my workout routine 5 times a week. How do I go about maintaining my muscle mass, perhaps even continuing to tone whilst still being able to run 5-8 miles 3-4 times a week?
I currently do about 2 miles of HIIT. (30 sec sprint - 60-80 sec rest) after my workout routine.
How can I manipulate my diet and exercise to get around this one.
Well, here's what I would recommend if you had more time to prepare (I wrote an article on this):
http://eshlow.blogspot.com/2009/06/why-speed-work-is-necessary-for-elite.html
Have you run a 12km before? Just curious because knowing your ability level helps significantly when trying to program.
If you haven't done distance in a while it's important to keep your strength work (not only to maintain mass but to improve speed), and start integrating longer intervals + more long distance runs.
Are you aiming to just complete it or get a better time? I would probably assume the latter since you're asking, but if you're not then I wouldn't worry about it too much. As far as losing mass I would not be concerned as long as you're eating enough. If you have at least one strength day every week or two (which you will have) and are eating enough to sustain activity you won't lose any muscle mass. The only way you'll lose muscle mass is with high volume endurance work where your body just wants to drop all the mass that's just weighing it down. It will be difficult to maintain muscle mass on a hypocaloric diet though.
If it is the latter and you're looking to do well then:
+ Show Spoiler +If you're fairly new to distance work I'd probably recommend something along the lines of:
1-2 strength sessions per week
2-3 longer interval/fartlek work
1 "leisurely" ~3-5 mile run
1 tempo run
Structuring it would go according to something like:
Mon: 4-5x1000m intervals with 5-10 min rest between each. Run them above lac threshold if possible, and finish last 100-200m as fast as possible.
Tue: "leisurely" sub-lac threshold ~5-10 km run (start with 5km and add 1km per 1 weeks until 10km)
Wed: Strength/power workout
Thu: rest
Fri: AM: couple of strength exercises, PM: 3-4 2000m intervals with 5-10 min rest between each. Run sub lac threshold and finish last 400m as fast as possible
Sat: Tempo run
Sun: rest
I don't really know your current schedule but scheduling too much AM/PM work right off the bat will probably tax you into significant overreaching.
Basically, what we are aiming for in new people running endurance is what I said in the blog article... (1) improving speed with strength/power and interval work, (2) and improving the metabolic capacity to run with the intervals and longer runs (intervals being more effective for quicker metabolic adaptations, longer runs for economy, capillary density, etc.)
We haven't talked about tapering or anything so... yeah.
It depends a lot on your goals though. I wrote this before you specified what you're aiming for.
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Psion:
pretty nice development there. You making sure to keep balance with your strength in hammies and glutes, yes?
Box squats SHOULD technically be mostly posterior chain so I don't know why they stimulated your quads so much.
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I do heavy, high rom (above knee) barbell stepups after box squats, then good mornings after to hit the hams.
Box squats mostly help because I recover way faster so I can do max effort legs twice a week without worrying about recovery.
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On July 06 2009 01:19 psion0011 wrote:
I do heavy, high rom (above knee) barbell stepups after box squats, then good mornings after to hit the hams.
Box squats mostly help because I recover way faster so I can do max effort legs twice a week without worrying about recovery.
Ah good stuff.
yeah box squats aren't as taxing as the other stuff which is why they're useful so you can train more.
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at first you were fat but now you're just phat
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On July 06 2009 14:17 travis wrote:at first you were fat but now you're just phat
i dont get it
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nice job meatpost! what have you been doing?
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On July 06 2009 14:41 Metal[x] wrote:
nice job meatpost! what have you been doing?
For the last month and a half i been --
Eating a diet with low fat , low carbs , low sugar, low calories , and high protein
and
Lifting Monday / tuesday / thrusday / friday
monday after lifitng i would do HIIT
tuesday after lifting i would do cardio on the elliptical
wednesday i would go on a good mile run
thrusday HIIT again
friday elliptical again
sat / sun days OFF :D
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Low carbs AND low fat?
o_O
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yep
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On July 06 2009 14:51 Thesecretaznman wrote:
Low carbs AND low fat?
o_O
i can get specific if u want?
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EPT![[image loading]](http://i41.tinypic.com/254zgia.jpg)
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