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jfazz
Australia672 Posts
 I find it really intersting to see what guys in my weight class do, just to see if I can improve some aspect of my own routine.Looking forward to seeing a photo - gives me something to aim for, now that we are the same weight I will post my own current stuff tomorrow. | ||
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Amnesia
United States3818 Posts
Sick results man. Props! | ||
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Energies
Australia3225 Posts
For exercises like bicep and triceps I do drop sets and super sets. For example tricep pushdown or extensions I'll start at the heaviest weight I can do, go for as many reps as I can, then drop the weight by 10-15% go for as many reps as I can do, drop the weight a further 10-15%. And keep doing this until I literally run out of weights. Edit: without rest Bicep, I might use the ez bar and do super 7s drop the bar grab two 10-12.5kg weights and do hammer curls until failure. Edit: without rest | ||
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Energies
Australia3225 Posts
On October 18 2009 15:30 Amnesia wrote: And a year or two ago you were ~220 pounds. Sick results man. Props! I have a fan. <3 | ||
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madnessman
United States1581 Posts
I found a site with really good articles btw... http://www.exrx.net/index.html it's not a good looking site but it has really good info and it also cites sources and facts. the forum looks pretty good too so I might sign up later. EDIT: I found this on their forum http://exrx.net/forum/viewtopic.php?t=3817 it's a bunch of routines for beginners. looks pretty useful. oh and has anybody here heard of the tabata protocol? | ||
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unknown.sam
Philippines2701 Posts
so for a routine i would think performing maybe at least 3 different exercises, (preferably exercises that use a lot of different muscles) would be a decent start. although from all the sources i've read they suggest at least 4 different types of exercises. i've actually never tried it but i plan on trying it out one day, sometime in the not so distant future. | ||
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Nazarene
Denmark996 Posts
On October 17 2009 21:53 madnessman wrote: Nice.. boxing is really hardcore. what weight class is 69kg? Welterweight, and yeah, training is very tough but also very good | ||
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Nazarene
Denmark996 Posts
On October 17 2009 21:54 jfazz wrote: light weight. You've been influenced too much by UFC I suspect  ? | ||
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biomedical
235 Posts
On October 18 2009 13:54 Energies wrote: there is definite separation in my calves (albeit, hiding under hair ^_^) well we know what to do about that! | ||
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eshlow
United States5210 Posts
You know exrx.net is referenced in the OP, right?  Nice work Energies. I personally don't like the isolations all that much but as long as you're doing compounds and progressing I'm happy haha. | ||
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biomedical
235 Posts
http://www.youtube.com/watch?v=EU8vcEGL5tU would this be an acceptable daily diet: + Show Spoiler + 2 litres milk (900 kcal), 68g protein chips (500??? kcal) sandwich containing a) cheese b) ham/beef shit c) chicken d) egg e) something else cheap, minus crusts .... (300kcal???) another sandwich yet another sandwich = this still only comes to 2300kcal.... i am seriously stuck in trying to make up 3000++ kcal on a student budget. i suppose i could resort to rice+sauce for evening meals.... the only thing i've been able to maintain is 2 litres milk/day (which is apparently nowhere near enough protein anyway) i have been sticking 12 mins on exercise bike and 12 mins on treadmill at the start of every session. this is for heart exercise, and to stimulate nervous system for muscle growth/blah blah. is this right (note i am purely for muscle mass gain)? thanks stats: 188cm 75kg | ||
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eMbrace
United States1300 Posts
machines only target specific muscles, while free weights use others as stabilizers so your getting a better workout by using them. free weights are generally better and produce better results. however, I always add machines to my workouts because they are still a solid way to work out. and I don't have a spotter, so setting myself up with 60lb dumb bells for chest presses is a real pain in the ass and not good for my back (I weight 115 lb 0_o). | ||
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psion0011
Canada720 Posts
On October 19 2009 04:05 biomedical wrote: why is it not recommended to use a military press machine (or any machine)? i can give the freeweight a try but i dont really wanna end up dropping it on my head (again) + Show Spoiler + http://www.youtube.com/watch?v=EU8vcEGL5tU would this be an acceptable daily diet: + Show Spoiler + 2 litres milk (900 kcal), 68g protein chips (500??? kcal) sandwich containing a) cheese b) ham/beef shit c) chicken d) egg e) something else cheap, minus crusts .... (300kcal???) another sandwich yet another sandwich = this still only comes to 2300kcal.... i am seriously stuck in trying to make up 3000++ kcal on a student budget. i suppose i could resort to rice+sauce for evening meals.... the only thing i've been able to maintain is 2 litres milk/day (which is apparently nowhere near enough protein anyway) i have been sticking 12 mins on exercise bike and 12 mins on treadmill at the start of every session. this is for heart exercise, and to stimulate nervous system for muscle growth/blah blah. is this right (note i am purely for muscle mass gain)? thanks stats: 188cm 75kg Buy kidney beans in huge bags. Bread and chips are terrible. Rice isn't so hot either. Whey protein is also way cheaper than most people think. A 4.4 pound container is about 30 bucks from costco, and contains about 1750 grams of protein. | ||
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jfazz
Australia672 Posts
They do move around a lot.Pretty mixed week as far as my results go. I had a terrible bout of food poisoning mid week, so I missed some cardio and abs work, but I did make it to the gym (whoo for dedication). WEEKLY UPDATE Weight: 68kg (lost 2kg) Chest: 98cm (no change) Waist: 70cm (gained 1cm) Thighs: 50cm (gained 1cm) Bicep: 30cm (gained 1cm) Im pretty sure I dropped the weight just because I couldnt really eat for 2 days. The cm on my stomach will be from missing cardi/abs sessions. Not good. Happy with the other gains, hopefully I can maintain the weights in the gym over the next few weeks - I want to increase to 65kg x 6 x 4 for the bench press as soon as possible. I wouldn't mind going up on my deadlifts either! | ||
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Patriot.dlk
Sweden5462 Posts
I also changed how I do the bench press accordingly to tips I got here and I no longer waste strength on gradually increasing, instead I started with 55kg and to my excitement I could do that weight for two sets and it felt great. Third set failed completely and I had to drop down to 35 before I could do a proper set. | ||
NonY
8751 Posts
I don't want to have a bad recovery by undereating but I need to finish off these last pounds. | ||
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madnessman
United States1581 Posts
On October 19 2009 00:46 eshlow wrote: madnessman: You know exrx.net is referenced in the OP, right? Nice work Energies. I personally don't like the isolations all that much but as long as you're doing compounds and progressing I'm happy haha. oh weird... it wasn't bookmarked (the rest of the links in the OP are). i'm in love with that site. it's so good. my cross country season is over but i tried doing the tabata protocol (basically interval training) on the elliptical today. probably the hardest 4 minute workout i've ever done. it's basically... 5 minutes warmup 20 seconds sprint 10 seconds recovery x8 i was already dying after like 4 reps. EDIT: nony. what are your events? | ||
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unknown.sam
Philippines2701 Posts
On October 19 2009 22:37 madnessman wrote: oh weird... it wasn't bookmarked (the rest of the links in the OP are). i'm in love with that site. it's so good. my cross country season is over but i tried doing the tabata protocol (basically interval training) on the elliptical today. probably the hardest 4 minute workout i've ever done. it's basically... 5 minutes warmup 20 seconds sprint 10 seconds recovery x8 i was already dying after like 4 reps. EDIT: nony. what are your events? you managed all 8 sets?? @_@ | ||
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Energies
Australia3225 Posts
5 Minute warm up, crank up the resistance and sprint as fast as I can for 20 sec, rest for 10. By the time I get to the last set, as fast as I can possibly go isn't even a sprint anymore so I have to drop the resistance a tad to increase speed. I always get off the bike drenched in sweat, if I am wearing a light coloured shirt it pretty looks like I just went for a swim. Usually get the girls who are walking on the treadmill reading a book staring at me in shock as I walk past. | ||
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madnessman
United States1581 Posts
random fact: the elliptical and cycling machines in my apartment gym are incredibly high tech. like touch screens, 2 headphone jacks, tv tuners, little touch pad buttons to adjust the resistance on the bars where your hands go high tech. it's mind blowing. | ||
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