On November 19 2010 10:02 decafchicken wrote: Vit d3 shipped whee (this better be as awesome as advertised lol)
Planned on having a rest day. So obviously that turns into heavy squat/bench day by the time i get to the gym. Squat 10x225 8x325 6x350 4x375 2x400 1x425. Back to where i was ~end of august. At least i managed to maintain throughout the season instead of a big drop off like i usually do. Bench 10x135 8x170 6x185,200,215,235 (fail last rep ) then some inverted rows/planks. Checking out the local oly club tomorrow, fucking super excited. COMING 4 U DIMSUM (first i need to match your lifts...then in like 3 years maybe i'll have comparable bodyweight:lift numbers rofl) Watching vids of pyrros dimos makes me want to be more of a man. After reading more into oly lifting i feel like i should have been doing it for the last 8 years of my life T_T
Take D post workout with some fat.... whole milk or whole choco milk works.
If you get little sun you'll definitely start to pack on the mass more easily. Strength too if you're deficient.
On November 19 2010 10:30 Ingenol wrote: Is 10000 IU daily of Vitamin D what you guys would recommend for someone who gets fairly minimal sun exposure but does occasionally eat dairy? Would it be preferable to just stick with 5000 IU daily?
My typical dairy intake is probably only a tub or two of full-fat greek yogurt per week, but I do take calcium/magnesium supplements that have an extra 400 IU of Vitamin D.
If you're worried I'd go with 5k.... but you do make 10k in the sun if you're out there like at the beach in 30 minutes so 10k really isn't a risk unless your body reacts weirdly for some odd reason.
i've been on 10k for more than year now. No adverse effects...
Hey guys, i want to train my abdominals more and try to get a six pack - hell yeah but i tryed it with normal sit ups and other stuff, with no result .... Can you guys recommend me any kind of trainingor a training plan, best would be home trianing without any stuff to buy, just with your own body. I really need help, i am so unmotivated at the moment :/
And regarding my eating habits, should i change there something aswell ? If someone could recommend me anything like : breakfeast this, lunch that, dinner that this would be amazing!
I am really desperate atm -.- pm me pls or post it here
On November 19 2010 19:04 Irritation wrote: Hey guys, i want to train my abdominals more and try to get a six pack - hell yeah but i tryed it with normal sit ups and other stuff, with no result .... Can you guys recommend me any kind of trainingor a training plan, best would be home trianing without any stuff to buy, just with your own body. I really need help, i am so unmotivated at the moment :/
And regarding my eating habits, should i change there something aswell ? If someone could recommend me anything like : breakfeast this, lunch that, dinner that this would be amazing!
I am really desperate atm -.- pm me pls or post it here
thanks for your help
hope to hear from anyone
Abs are made in the kitchen
Lift heavy weights.... Starting Strength Eat clean.
Post what you eat and we'll critique. There's some great diet links in the OP too if you want to go that route instead
ughhhhh i hurt everywhere today. back, legs, arms, T_T wtf happened yesterday it was supposed to be easy.. i did slightly less weight.. but more sets (i dont know why i added more sets, i must be an idiot) stupid stupid stupid i just hope i'm okay for tomorrow :S
On November 19 2010 19:04 Irritation wrote: Hey guys, i want to train my abdominals more and try to get a six pack - hell yeah but i tryed it with normal sit ups and other stuff, with no result .... Can you guys recommend me any kind of trainingor a training plan, best would be home trianing without any stuff to buy, just with your own body. I really need help, i am so unmotivated at the moment :/
And regarding my eating habits, should i change there something aswell ? If someone could recommend me anything like : breakfeast this, lunch that, dinner that this would be amazing!
I am really desperate atm -.- pm me pls or post it here
thanks for your help
hope to hear from anyone
As Eshlow said, abs are made in the kitchen. You can do 10,000 situps a day, and it won't make a single damn difference if your body fat percentage is too high for your abs to be visible.
In terms of exercise, I recommend that you join a gym. It's not that expensive. Mine costs $90/month, and I live in one of the most expensive countries in the world. Some gyms in America are under $50/month, and I'm guessing it's not that bad in Austria. Go to the gym, lift heavy weights three times a week, and build some muscle up. I know that you can afford to go, and if you can't, cut back somewhere else.
For your diet, I will just straight-up recommend paleo. Eat a bunch of beef, chicken, fish, root vegetables (minus potatoes/sweet potatoes), completely cut out high fructose corn syrup and sugar, don't eat dairy (or at least don't eat it too much), and forget about all grains. Here's an example of a semi-paleolithic diet (feel free to amend it anybody):
Breakfast: 3 scrambled eggs with ground beef + fish oil supplement Lunch (post-workout): chicken salad with olive oil + vitamin D supplement Dinner: fish, steak, pork, etc. with broccoli or spinach + fish oil supplement Snack (if hungry): nuts, excluding cashews and peanuts
You can eat fruit, especially blueberries/strawberries, but I recommend eating them in moderation--once every couple of days is good. If you want, for one meal a week you can cheat and have whatever you want, which is what I'm currently doing. Planning on eating the FUCK out of a pizza this Saturday. Also, if you feel it's right for you, it may be worth looking into intermittent fasting.
On November 20 2010 00:55 JeeJee wrote: ughhhhh i hurt everywhere today. back, legs, arms, T_T wtf happened yesterday it was supposed to be easy.. i did slightly less weight.. but more sets (i dont know why i added more sets, i must be an idiot) stupid stupid stupid i just hope i'm okay for tomorrow :S
I can workout again without getting instant migraines! Had legs this morning, got to 115kg for 4-5 reps, I think I might still be on track for 140kg by Feb/Mar
I want to get to 180kg (396) Deadlift, 140kg (308) Squat, 100kg(225) bench.
If I have no injuries and I stop drinking 40 beers every Friday night, I think I might reach my goal.
Went to the oly club today...and nobody showed up. Forgot they had a meet tomorrow lol. Me and my buddy got a good squat clean workout in though. I have absolutely no idea what to do in terms of weights and sets/reps for olympic work. (dimsum help meeeeeee) Did some sets at 95kg and 100kg Here's a video of my form:
I'm sure it needs lots of work as i have 0 formal training in olympic lifting then got 3x5 @ 155 for OHP (last time i maxed was 165, big gains here whee) and some pull ups. Look forward to actually meeting with the people in the group and learing to C&J properly/learn to snatch. Also, what are good bw numbers for olympic lifts?
I saw it on youtube already :D. Actually your form is pretty good, you just have to finish your pull as in fully extend in your pull. Keep your arms loose and dont pull with your arms. Your start position and catch looked good.
Keep your reps at 3. Usually you dont have a lot of a reps in most programs. 95 looks like a good weight, i wouldnt go much heavier since you want to work your technique. btw what club is that?
Holy shit. I just got back from the gym after trying a new (to me) exercise regime.
Its the one where you do one rep at the absolute maximum you can manage (84kg vertical chest in my case), then you do 2 reps at one setting lower (77kg), 3 sets at the next step down (71), then 4 at the next step down, etc, until finally, 12 at 9kg.
By the end of it, my muscles felt like they were on fire. They still do.
On November 20 2010 14:32 AoN.DimSum wrote: I saw it on youtube already :D. Actually your form is pretty good, you just have to finish your pull as in fully extend in your pull. Keep your arms loose and dont pull with your arms. Your start position and catch looked good.
Keep your reps at 3. Usually you dont have a lot of a reps in most programs. 95 looks like a good weight, i wouldnt go much heavier since you want to work your technique. btw what club is that?
Lol i have no idea what you mean by fully estend in your pull. Btw i can also powerclean that weight. But i can't squat clean much heavier. Maybe ~250 lb max (technique?)
also the club is supposed to be Cougars WLC (lansing, MI) Hopefully i'll see them monday, wish i could see them tomorrow but i have RUGBY BANQUET (best night of the year :p)
On November 20 2010 15:26 vetinari wrote: Holy shit. I just got back from the gym after trying a new (to me) exercise regime.
Its the one where you do one rep at the absolute maximum you can manage (84kg vertical chest in my case), then you do 2 reps at one setting lower (77kg), 3 sets at the next step down (71), then 4 at the next step down, etc, until finally, 12 at 9kg.
By the end of it, my muscles felt like they were on fire. They still do.
Drops sets aren't really worth it compared to a real program.
On November 20 2010 13:23 decafchicken wrote: Went to the oly club today...and nobody showed up. Forgot they had a meet tomorrow lol. Me and my buddy got a good squat clean workout in though. I have absolutely no idea what to do in terms of weights and sets/reps for olympic work. (dimsum help meeeeeee) Did some sets at 95kg and 100kg Here's a video of my form: http://www.youtube.com/watch?v=dEZ3vSp5Aak I'm sure it needs lots of work as i have 0 formal training in olympic lifting then got 3x5 @ 155 for OHP (last time i maxed was 165, big gains here whee) and some pull ups. Look forward to actually meeting with the people in the group and learing to C&J properly/learn to snatch. Also, what are good bw numbers for olympic lifts?
Loving front squat/power clean, but I'm still not sure how to rack the bar on my chest for the front squat. I do the cross-armed style of holding the bar like this currently:
EPT
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