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On September 23 2009 11:53 eMbrace wrote:i just took a picture, i guess i'll use it as my "before.", and see how much bigger i get in a couple of months 19 y/o, 5'5 current weight: 115 target weight 120 starting:now ending: December 1st + Show Spoiler +
what the holy crap haha. that's crazy, i'm 22, 5'6", weigh 120 and i look nothing like that. trying to get to 130 by the end of december.
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Haven't paid much attention to this thread. I kinda failed during the summer. On and off working out. Couldn't give up the booze which is honestly one of the worst things for you. I dropped 10 pounds and gained a good chunk of muscle since my new years resolution but. Nothing close to what I aimed for. ):
On the other hand i've been working out a lot recently and am trying to get in as many workouts as I can before it gets cold and snowy out.
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I was just about to eat a chocolate, then I remembered this thead. Banana for the win.
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I just had 3 beers, then I remembered this thread. Fuck.
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i ate chocolate, will go and drink more than 3 beers... will lose weight anyway and live happy.
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On September 24 2009 23:27 Energies wrote:
I just had 3 beers, then I remembered this thread. Fuck.
TO ARTHUR
judo + rugby practice(mile+ of sprints for warmups T_T) + drinking my face off
i think it all cancels out
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Sounds fairly scientific. I'll go with that.
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On September 22 2009 12:37 eshlow wrote:Show nested quote +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..
I do push 2days a week and pull 3-4 days a week
cardio 1 or 2 days a week, and yoga 1-2 hours 1x a week
my push routines are weak though, just like me
today my routine for push looked like
10 min warmup
10 pushups, 20 sec break, 12 pushups, 20 sec break, 14 pushups
1 minute break
10 clapping pushups, 20 sec break, 12 clapping pushups, 20 sec break, 14 clapping pushups
1 mintue break
8 pushups fingers pointing out, 20 sec break, 9 pushups fingers out, 20 sec break, 10 pushups fingers out
1 minute break
frog stand for time, x3 (1 minute break between each)
hey, do u think clapping pullups might help me build some more pull strength?
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On September 25 2009 07:07 travis wrote:Show nested quote +On September 22 2009 12:37 eshlow wrote: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.. I do push 2days a week and pull 3-4 days a week cardio 1 or 2 days a week, and yoga 1-2 hours 1x a week my push routines are weak though, just like me today my routine for push looked like 10 min warmup 10 pushups, 20 sec break, 12 pushups, 20 sec break, 14 pushups 1 minute break 10 clapping pushups, 20 sec break, 12 clapping pushups, 20 sec break, 14 clapping pushups 1 mintue break 8 pushups fingers pointing out, 20 sec break, 9 pushups fingers out, 20 sec break, 10 pushups fingers out 1 minute break frog stand for time, x3 (1 minute break between each) hey, do u think clapping pullups might help me build some more pull strength?
Wait, what's your goals again? If they're anything strength related we might have to revamp everything. :D
Clapping pullups can help. I did OAC negatives exclusively to get my OAC. I haven't seen too much carryover from explosive work to OAC though.
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Joining the initiative, time to get in shape!
I started working out last week, my goal is to replace my fat with muscles! Not aiming to be really big, just in shape with some muscle. Trying to be more healthy and have a better stamina for when i start with kickboxing.
Current stats:
weight 80kg - 177 lbs
bodyfat 21%
chest 100cm - 39.4"
waist 90cm - 35.4"
neck 39cm - 15.4"
biceps unflexed 33cm - 13"
biceps flexed 37cm - 14.6"
Short term goal: november 1: body fat 19%
long term goal: june 1 2010: body fat 12%
I started working out last week with some random full body workout, but next week I want to start with this routine: http://www.teamliquid.net/staff/LiquidMeat/trainings_schema.xls
Basically this:
Squat 3*15
Bent over row 3*15
Bench press 3*15
Pull down 3*15
Militaire press 3*15
Barbell curl 2*15
Push down 2*15
Calf raises 2*15
15 min running
10 min rowing
with some alterations in reps and speed.
This is what i'm eating on a normal day:
Wake up: 11am
breakfast: 11.30 2 slices of bread with tuna or eggs.
1 pm: 1 banana
lunch 3pm: 2 pieces of fruit
7pm: dinner
9 pm: 50-100 gram nuts
10 pm: low fat yoghurt
2-3 am sleep
When i am hungry i eat some small stuff during the day, like cookies with a lot of fibres.
While looking at this i think i should actually be eating a lot more! I want to cut some fat but still want to build up muscle in the meanwhile. However I'm not going to eat 10 slices of bread a day... But I will move my breakfast to lunch and start eating muesli for breakfast.
Still in doubt about using Whey protein, though everyone seems to be using it I am not convinced it is completely harmless. Reading a lot about it atm.
What do you think about this routine?
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Meat:
1. What are your lift numbers at on deadlift, squat, bench, press, rows, pullups, dips?
Ideally, you want to build a routine around the core lifts. But it depends what level you are at. The 5-8 rep range is generally better if you're fairly newer to lifting...
2. Whey is totally safe if you're not allergic to it. It's just one of the proteins isolated out of milk.
3. Keep your diet isocaloric and take in A LOT of protein. Preferably up to 1-1.5g/lbs. Whey would be very beneficialf or this.
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On September 25 2009 09:35 eshlow wrote:
Meat:
1. What are your lift numbers at on deadlift, squat, bench, press, rows, pullups, dips?
Ideally, you want to build a routine around the core lifts. But it depends what level you are at. The 5-8 rep range is generally better if you're fairly newer to lifting...
2. Whey is totally safe if you're not allergic to it. It's just one of the proteins isolated out of milk.
3. Keep your diet isocaloric and take in A LOT of protein. Preferably up to 1-1.5g/lbs. Whey would be very beneficialf or this.
1) I have no idea, I've been using machines and none of these free weight exercises. I am going to the gym tomorrow so i will write down the numbers. Though I won't be maxing, since I think it's better to get the technique right.
2) Ok, sounds good. So it's only an issue of you are intolerant to lactose?
3) looking into that, never heard of it before
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On September 25 2009 09:51 Liquid`Meat wrote:Show nested quote +On September 25 2009 09:35 eshlow wrote:
Meat:
1. What are your lift numbers at on deadlift, squat, bench, press, rows, pullups, dips?
Ideally, you want to build a routine around the core lifts. But it depends what level you are at. The 5-8 rep range is generally better if you're fairly newer to lifting...
2. Whey is totally safe if you're not allergic to it. It's just one of the proteins isolated out of milk.
3. Keep your diet isocaloric and take in A LOT of protein. Preferably up to 1-1.5g/lbs. Whey would be very beneficialf or this. 1) I have no idea, I've been using machines and none of these free weight exercises. I am going to the gym tomorrow so i will write down the numbers. Though I won't be maxing, since I think it's better to get the technique right. 2) Ok, sounds good. So it's only an issue of you are intolerant to lactose? 3) looking into that, never heard of it before
Free weight exercises are better as they force you to build up control muscles which expels further energy which burns more calories. The only time I"ve seen people use machines is if they want to concentrate on developing a certain muscle and a certain muscle only. For example, my friend goes to body building competitions and he uses machines when he believes a certain muscle is disproportionate to others. Never otherwise.
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On September 25 2009 08:41 eshlow wrote:Show nested quote +On September 25 2009 07:07 travis wrote:On September 22 2009 12:37 eshlow wrote: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.. I do push 2days a week and pull 3-4 days a week cardio 1 or 2 days a week, and yoga 1-2 hours 1x a week my push routines are weak though, just like me today my routine for push looked like 10 min warmup 10 pushups, 20 sec break, 12 pushups, 20 sec break, 14 pushups 1 minute break 10 clapping pushups, 20 sec break, 12 clapping pushups, 20 sec break, 14 clapping pushups 1 mintue break 8 pushups fingers pointing out, 20 sec break, 9 pushups fingers out, 20 sec break, 10 pushups fingers out 1 minute break frog stand for time, x3 (1 minute break between each) hey, do u think clapping pullups might help me build some more pull strength? Wait, what's your goals again? If they're anything strength related we might have to revamp everything. :D Clapping pullups can help. I did OAC negatives exclusively to get my OAC. I haven't seen too much carryover from explosive work to OAC though.
well, I would like to be as fit as possible in every possible way, lol. but i just decided recently that that was my goal, so I haven't been doing anything push related for long.
and i want to keep my weight low
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On September 25 2009 09:51 Liquid`Meat wrote:Show nested quote +On September 25 2009 09:35 eshlow wrote:
Meat:
1. What are your lift numbers at on deadlift, squat, bench, press, rows, pullups, dips?
Ideally, you want to build a routine around the core lifts. But it depends what level you are at. The 5-8 rep range is generally better if you're fairly newer to lifting...
2. Whey is totally safe if you're not allergic to it. It's just one of the proteins isolated out of milk.
3. Keep your diet isocaloric and take in A LOT of protein. Preferably up to 1-1.5g/lbs. Whey would be very beneficialf or this. 1) I have no idea, I've been using machines and none of these free weight exercises. I am going to the gym tomorrow so i will write down the numbers. Though I won't be maxing, since I think it's better to get the technique right. 2) Ok, sounds good. So it's only an issue of you are intolerant to lactose? 3) looking into that, never heard of it before
1. Like said before, use free weights. The barbell should be your best friend.
2. No, whey is a protein... lactose is a carbohydrate. The body can be allergic or intolerant to lots of different things... so in the end, if you're not allergic to milk you're probably ok.
If you are, then you need to figure out what you are allergic to before you buy a big tub of whey, hah.
3. Basically, you want to keep calories at maintenance, and let the heavy lifting change your body composition to help you add muscle, and lose fat. This is typically a bit slower than "bulking" and "cutting" phases, but most people don't like to bulk up because of the fat gain. So you make compromises where you can I guess.
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On September 25 2009 10:31 travis wrote:Show nested quote +On September 25 2009 08:41 eshlow wrote:On September 25 2009 07:07 travis wrote:On September 22 2009 12:37 eshlow wrote: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.. I do push 2days a week and pull 3-4 days a week cardio 1 or 2 days a week, and yoga 1-2 hours 1x a week my push routines are weak though, just like me today my routine for push looked like 10 min warmup 10 pushups, 20 sec break, 12 pushups, 20 sec break, 14 pushups 1 minute break 10 clapping pushups, 20 sec break, 12 clapping pushups, 20 sec break, 14 clapping pushups 1 mintue break 8 pushups fingers pointing out, 20 sec break, 9 pushups fingers out, 20 sec break, 10 pushups fingers out 1 minute break frog stand for time, x3 (1 minute break between each) hey, do u think clapping pullups might help me build some more pull strength? Wait, what's your goals again? If they're anything strength related we might have to revamp everything. :D Clapping pullups can help. I did OAC negatives exclusively to get my OAC. I haven't seen too much carryover from explosive work to OAC though. well, I would like to be as fit as possible in every possible way, lol. but i just decided recently that that was my goal, so I haven't been doing anything push related for long. and i want to keep my weight low
lol.
Well, keeping weight down is just a matter of not eating for the weight gain really.
I was just curious if you had access to free weights or just didn't like free weights or something like that. Also, your overall goals in progression... such as gaining a lot of bodyweight strength moves for example?
I never program for anyone unless I know specifically what their goals are (quantifiable). It's kinda pointless to otherwise.
So you're basically just doing bodyweight work upper, and.. something for the legs? Is it preferably bodyweight or just because of the access?
You may want to check out stuff on http://www.gymnasticbodies.com/ if you prefer bodyweight work.
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I am competing in my first weightlifting meet oct 4th! Current pr are 80kg snatch, and 96kg clean and jerk. I hope to hit all my lifts.
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On September 25 2009 12:06 AoN.DimSum wrote:
I am competing in my first weightlifting meet oct 4th! Current pr are 80kg snatch, and 96kg clean and jerk. I hope to hit all my lifts.
Good luck sir.
What's your bodyweight?
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On September 25 2009 12:20 eshlow wrote:Show nested quote +On September 25 2009 12:06 AoN.DimSum wrote:
I am competing in my first weightlifting meet oct 4th! Current pr are 80kg snatch, and 96kg clean and jerk. I hope to hit all my lifts. Good luck sir. What's your bodyweight?
thanks! i am going for 69kg weightclass, I am sorta underweight though. Im between 145-150lbs, not sure how much a i weigh right now
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On September 25 2009 12:23 AoN.DimSum wrote:Show nested quote +On September 25 2009 12:20 eshlow wrote:On September 25 2009 12:06 AoN.DimSum wrote:
I am competing in my first weightlifting meet oct 4th! Current pr are 80kg snatch, and 96kg clean and jerk. I hope to hit all my lifts. Good luck sir. What's your bodyweight? thanks! i am going for 69kg weightclass, I am sorta underweight though. Im between 145-150lbs, not sure how much a i weigh right now
Still not too shabby. As long as you can snatch more than your bodyweight no one should be laughing. 
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EPT![[image loading]](http://img.photobucket.com/albums/v655/koalakommander/before.jpg)
