|
On September 21 2009 10:35 jfazz wrote:
CURRENT RESULTS, 21st SEPTEMBER
Here is my first progress report! Below are my current body measurements, what improvement there has been, and what the goal is. The format is current, (starting) and [goal]
Weight: 68kg (62kg) [70kg]
Chest: 94cm (84cm) [102cm]
Waist: 70cm (65cm) [68cm]
Bicep (unflexed): 28cm (25cm) [35cm]
Neck: 35cm (33cm) [37cm]
Short term goals:
1) increase the amount of food I am eating to at least 3000 calories a day - I am not doing this with enough regularity, and this is likely slowling my growth significantly
2) increase the intensity of my abs workouts, from 2 x 25 for frontal crunches and oblique crunches, to 3 x 25 for all (this will kill me im sure)
3) move up on my barbell curve and preacher curl weights (from 35kg to 40kg and 7.5kg to 10kg respectively)
4) increase the weight of my raises (frontal, bent over and lateral) to 7.5kg each, from 5kg
5) increase the weight on my lunges to 7.5kg from 5kg
Ill let you know how it goes!
wtf you only have a 9 inch bicep unflexed? :O
I may as well post an update since my last post...
Current Weight: 170 lbs (trying to maintain it between here and 175)
*I believe I still only have about 10%-12% body fat, but I'm not sure I can't do that myself.
I have been lifting more at the gym. I'd say since the summer I've made increases between 15-25 lbs on average. Hoping to keep that up. I gotta step it up with the cardio and work on abs more.
|
Ah, 28cm is 11 inches, more or less exactly. Im not sure what your point is anyway - I have mentioned several times previously its an area I am not having terrific results in and would like to try harder at improving.
|
|
|
Congrats never!!!!! Keep working for your goal 
|
trying to get at least a gram of protein per pound of bodyweight on my workout days
i'm gonna tear myself apart at the gym today
|
hey eshlow(or anyone else i suppose) what's your take on my hangboard workout here. all the hanging is from jugs or harder so in some ways it's probably a little harder than doing it from a bar, can't wrap my fingers around the jugs)
it's for general fitness for climbing, i'd like to improve in all areas really (upper body strength, anaerobic/strength endurance, grip strength)
my workout varies but today it was:
I do a solid 10-15 min warmup and then:
(30-60 second break between sets)
L-sit for time (like 10 seconds)
advanced tuck front lever hold(like 25-30 seconds)
L-sit
tuck front lever
L-sit
tuck front lever
then I do chinup grip hold from slopers (much harder to hang from than a bar). and from this position I do 7 raises of my knees to meeting my elbows (actually I go slightly higher up than that)
I do 3 sets of this
then, I did the following:
going from deadhang up to top of pullup position, locking off there for 5 seconds, coming down with 1 hand, grabbing back on with other hand, going up to the 5 second lockoff, back down other hand, back up, lock off, back down 1 hand, back up, lock off 5 seconds, and then 1 more time
I do 3 sets of that
then I did deadhangs for time, about 50 seconds each from the jugs. 3 sets of those
and then sometimes I'll do hangs from various grips after that, but my forearms were too pumped this time
most days I do the same workout, but the deadhangs / lockoffs change. sometimes I do 1 arm assisted pullups, sometimes I do traversing from grip to grip, sometimes I do 1arm deadhangs, and sometimes I do like a pyramid of pullups
any advice u can offer? it seems like my anaerobic and muscular endurance are going through the roof, but my strength isn't improving much
|
|
|
mind sharing?
i need to eat a healthier diet.
need a lower bf %...right now i have around 14 -_
|
i randomly decided to try this fitness thing.. i don't really have any goals, just doing it for fun. i used to run long distance before, that was pretty much the extent of my fitness experience. i'm skinny, could use to gain 10-15lb i guess, but not a priority (it's low cause of running i think)
anyway i'm doing shaun t's insanity program atm. it's probably the only program i can actually stick with cos i'm too lazy for weights.. the cardio is pretty intense and leaves me in a heap every time, which was a big surprise. i didn't expect cardio would be holding me back in any of the exercises at all heh. The exercises are absolute killer too, have been sore since i started pretty much lolol. i'm gaining weight too for whatever reason, i guess that's nice.
just wanted to pitch in here est. completion date, nov 15. would be interesting to compare before/after pics if i manage to finish.
|
Good luck JeeJee!
Well done NeverGG, glad to see the diet is working. A whole size is a LOT. Have you started your weights? Keep it up.
I actually managed to eat 3000 calories yesterday...boy did I feel sick eating soo much...
|
NeverGG just curious. What is your starting and goal? Great job though, a pants size is really big.
Hrm. My goal by the end is to get a 28-29 waste, and for fuck's sake, grow! I know this is a weight loss/gain thread but really, is there any way I can grow? Most days of the week I go to bed early. However, that may not be easy since I have exams and homework which occupy most of my time after classes. I'm 5'7/8
Currently I weigh in at 147 pounds. My goal would be to get a toned upper body and abs. Will that happen? I hope so. I am really dedicated now. If anyone wants to be a "partner" so we keep each other in check, I wouldn't mind.
|
NeverGG
United Kingdom5399 Posts
@jfazz and SoMuchSoul - Thanks. I'm going to start them this week once I go buy them from E-Mart. My starting was 83.6kg and my goal is about 65kg. I've lost about an inch on my waist if the sizing here is anything to go by. I think it's been the total diet change and cold turkey on junk food which has done it. I actually don't miss it too much.
|
On September 22 2009 08:13 travis wrote:
hey eshlow(or anyone else i suppose) what's your take on my hangboard workout here. all the hanging is from jugs or harder so in some ways it's probably a little harder than doing it from a bar, can't wrap my fingers around the jugs)
it's for general fitness for climbing, i'd like to improve in all areas really (upper body strength, anaerobic/strength endurance, grip strength)
my workout varies but today it was:
I do a solid 10-15 min warmup and then:
(30-60 second break between sets)
L-sit for time (like 10 seconds)
advanced tuck front lever hold(like 25-30 seconds)
L-sit
tuck front lever
L-sit
tuck front lever
then I do chinup grip hold from slopers (much harder to hang from than a bar). and from this position I do 7 raises of my knees to meeting my elbows (actually I go slightly higher up than that)
I do 3 sets of this
then, I did the following:
going from deadhang up to top of pullup position, locking off there for 5 seconds, coming down with 1 hand, grabbing back on with other hand, going up to the 5 second lockoff, back down other hand, back up, lock off, back down 1 hand, back up, lock off 5 seconds, and then 1 more time
I do 3 sets of that
then I did deadhangs for time, about 50 seconds each from the jugs. 3 sets of those
and then sometimes I'll do hangs from various grips after that, but my forearms were too pumped this time
most days I do the same workout, but the deadhangs / lockoffs change. sometimes I do 1 arm assisted pullups, sometimes I do traversing from grip to grip, sometimes I do 1arm deadhangs, and sometimes I do like a pyramid of pullups
any advice u can offer? it seems like my anaerobic and muscular endurance are going through the roof, but my strength isn't improving much
Well, looks like most of your work is endurance.
If you wanna do more strength you gotta focus on the OAC negatives, assisted OAC, weighted pullups and stuff like that. Excessive amounts of lockoffs >15-20s per set as well as ladders and such are mostly endurance work.
Also, you need to move to a harder progression of front lever.
You do any pushing work as well? Looks like all pulling..
|
Id be happy to partner with you SoMuchSoul. Sounds like you are really eager to get fit! Exciting! What is your planned work out routine?
I just did my cardio+abs session, and it feels like I went hald a round with Fedor Emelianko himself (before being arm-bared of course).
Time to water guzzle I think.
|
i'm trying to switch to mainly compound exercises as I've been doing mainly isolations ever since I started working out
gym was really crowded so for my biccept/back day I just did barbell rows (using dumbbells as substitutes) and a shit load of pullups (regular overhand and close-grip).
then I just finished with an isolation bicept exercise because it felt wrong not doing it =/
definitely sweated more than I usually do, but i have a question:
I used to assign triceps/shoulders to one day, but if I'm switching to compound exercises, should I just include triceps/chest/shoulder all on the same day?
|
ARGH! SHIN SPLINTS! i'm replacing my wednesday easy run with swimming stuff.
|
On September 22 2009 15:24 eMbrace wrote:
i'm trying to switch to mainly compound exercises as I've been doing mainly isolations ever since I started working out
gym was really crowded so for my biccept/back day I just did barbell rows (using dumbbells as substitutes) and a shit load of pullups (regular overhand and close-grip).
then I just finished with an isolation bicept exercise because it felt wrong not doing it =/
definitely sweated more than I usually do, but i have a question:
I used to assign triceps/shoulders to one day, but if I'm switching to compound exercises, should I just include triceps/chest/shoulder all on the same day?
Usually with compounds you do:
full body or upper/lower or push/pull
(squats would be a push, deadlifts are a pull, any of the olympic lifts are pulls, pushing generally uses chest/tris, pulling is back/bis).
The reason as fairly new trainees you don't want to split them up is because the more frequent stimulus on your muscles the quicker you adapt because your body can handle adapting to weight each and every workout.
At your stage I'd drop the compounds and do a full body routine. But that's up to you.
+ Show Spoiler +Basically, this study here: http://apt.allenpress.com/perlserv/?request=get-abstract&doi=10.1519/1533-4287(2000)014[0273%3ACODADP]2.0.CO%3B2&ct=1 Shows that training muscles 3x a week is better than 1x a week. Hence, why a program like Starting Strength where you're squatting 3x a week is INSANE for getting stronger and building mass. Pure splits like back/bis, chest/tris, etc. are better for advanced/elite people who can't get enough volume in a session if they split it up among lots of exercises OR they need the recovery for more sports specific activities. The fact that most of the elite BBers do splits is not a good reason for your average novice/intermediate to do splits.
|
On September 23 2009 02:15 eshlow wrote:Show nested quote +On September 22 2009 15:24 eMbrace wrote:
i'm trying to switch to mainly compound exercises as I've been doing mainly isolations ever since I started working out
gym was really crowded so for my biccept/back day I just did barbell rows (using dumbbells as substitutes) and a shit load of pullups (regular overhand and close-grip).
then I just finished with an isolation bicept exercise because it felt wrong not doing it =/
definitely sweated more than I usually do, but i have a question:
I used to assign triceps/shoulders to one day, but if I'm switching to compound exercises, should I just include triceps/chest/shoulder all on the same day?
Usually with compounds you do: full body or upper/lower or push/pull (squats would be a push, deadlifts are a pull, any of the olympic lifts are pulls, pushing generally uses chest/tris, pulling is back/bis). The reason as fairly new trainees you don't want to split them up is because the more frequent stimulus on your muscles the quicker you adapt because your body can handle adapting to weight each and every workout. At your stage I'd drop the compounds and do a full body routine. But that's up to you. + Show Spoiler +Basically, this study here: http://apt.allenpress.com/perlserv/?request=get-abstract&doi=10.1519/1533-4287(2000)014[0273%3ACODADP]2.0.CO%3B2&ct=1 Shows that training muscles 3x a week is better than 1x a week. Hence, why a program like Starting Strength where you're squatting 3x a week is INSANE for getting stronger and building mass. Pure splits like back/bis, chest/tris, etc. are better for advanced/elite people who can't get enough volume in a session if they split it up among lots of exercises OR they need the recovery for more sports specific activities. The fact that most of the elite BBers do splits is not a good reason for your average novice/intermediate to do splits.
so workout all muscles groups in one day? 3x a week?
hmm..
I think I'm actually going edit my old workout routine to include exercises that are more demanding of the whole body(as you've advised), while still keeping an emphasis on a certain couple of muscle groups via isolations (where I will increase weight and do fewer reps, and add more variety to the types of exercises).
i say this because I'm merely trying to gain 5 pounds, and I already lift very well for my weight (115). So with the advice about getting more calories and packing in huge amounts of protein, I think I can gain the slight amount of muscle mass I want (considering my old workout plan has worked very well up to now).
i'm only 5'5, and I doubt I'll be much taller as I'm already 19 -- so I'm not trying to get huge and look like a dwarf =p
thanks for all the help, if things don't work out in a couple of months i'll definitely look into more a more dedicated routine like the one you advised.
|
Dude, you're 5'5" 115.. pretty scrawny. Add like 20-30 lbs of mass! AT LEAST.
|
On September 23 2009 08:51 eshlow wrote:
Dude, you're 5'5" 115.. pretty scrawny. Add like 20-30 lbs of mass! AT LEAST.
lol yeah, I just feel I don't need to be that huge i guess
maybe I should take some 'before' photos now to explain what i mean.
|
|
|
|
|
|
EPT
