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On January 17 2010 13:16 AoN.DimSum wrote:
Wow i did horrible in warmups so I started at 75kg for snatch. Then I went out and power snatched 75, 80, 83 easily rofl.
clean and jerk wasnt that great. Did 95, 100, then missed the jerk on 102kg. Still have a lot of problems with jerk
You need to get in good habits foo :p
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My fitness had practical applications yesterday, my boss at work hosted a massive barbecue at his house, invited everyone from work, he had organised a lot of events (he lives on a huge property) like obstacle courses, 50 Metre dash, shot put, etc.
The obstacle course involved two rope climbs, while a lot of the guys who competed struggled, I powered through the thing in seconds, didn't even use my feet, just hand over hand climbed up this 15 metre rope.
I also won the 50 metre race.
+ Show Spoiler [photos] +
Got two $50 gift vouchers ^_^.
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Jake Z
Age: 20 || Height: 5'8" or 1.76m || Weight: 139 lb/61.8 kg
Starting Date: 01/11/10 || Goal Date: section 1: 5/30/10 - section 2: 12/31/10
Weight goals -- I honestly have no idea on what is possible weight-wise, I'll just try to gain as much as possible (maybe someone can me fill me in here?) Ideal would be something around 155 lb.
Training goals -- For weight lifting, just go to the gym regularly and stay motivated, no goals for curls or something like that.
Since I am a lifeguard (though currently unemployed since sadly the USA doesn't like international students working), I want to continue go swimming and get/stay in shape.
Youtube videos like urban ninja or the one, which was posted in the Will Smith blogpost (spoilers) always inspired me, so I wanna get into those kinda things. Though I have no idea on where to start, since just going out there will most definitely get you hurt, so I was wondering if any of you guys can give me any advice on where to start, other than the obvious "join a martial arts club" since my near future is still unclear.
+ Show Spoiler +http://www.youtube.com/watch?v=Wqesr01lR1I&feature=player_embedded
Nutrition goals -- Improve my nutrition, no more fast food and sodas. I will follow the .doc, which was posted in the OP. (thanks for that!)
Misc goals -- Socialize more, get over the anxiety of approach and improve self esteem.
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On January 17 2010 14:07 Energies wrote:My fitness had practical applications yesterday, my boss at work hosted a massive barbecue at his house, invited everyone from work, he had organised a lot of events (he lives on a huge property) like obstacle courses, 50 Metre dash, shot put, etc. The obstacle course involved two rope climbs, while a lot of the guys who competed struggled, I powered through the thing in seconds, didn't even use my feet, just hand over hand climbed up this 15 metre rope. I also won the 50 metre race. + Show Spoiler [photos] +Got two $50 gift vouchers ^_^.
lol more pics :D
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On January 17 2010 14:04 eshlow wrote:
Deadlifts should never be done high volume. Much more taxing than squats.... 5x5 is just insane especially if you're doing linear progression. Leads to burnout.
I would certainly agree now 
On January 17 2010 14:04 eshlow wrote:
Warmup sets should pyramid up.
So if your max is like say 315 lbs you would do something like
45x10
135x6
225x4
275x2
315x(whatever reps you're supposed to be doing)
Yeah, I start any Deadlift/Squatting with 45x10 and 135x8 as Warm-up. Sorry if I was unclear about that. Other lifts with lower weights accordingly. I basically make sure that my last warm-up set stays under 50% of whatever RM I'm doing that day with 6-8 reps.
On January 17 2010 14:04 eshlow wrote:
For everyone:
If you're under 2x bw squat and deads you probably shouldn't be programming for yourself. You dont' really know WTF you're doing yet. It's best to follow proven novice and intermediate templates. That's why I put them in the OP. A good program needs to be a solid mix of intensity and volume depending on what you want to accomplish --- anyone can throw something together that makes you tired and sore. Not everyone can program something that lets you get strong and add mass quickly -- progress is the key. And there's proven principles behind all of the novice and intermediate programming.
From years of bad exercising, I definitely agree. I still feel how hard it is for me to get rid of bad old habbits, even when I know they are bad.
However, I believe you need to be allowed to make certain adjustments to your own needs. Rippetoe wirtes that himself in Practical Programming, that from intermediate level on you should use these programs as guidelines.
For me specifically this is the 3xsquatting/ week, which I simply cannot do. It would kill me like 5x5 DLs did.
Of course, if you change every second exercise, that's not going to end well, again, own experience.
Working-out without professional supervision and after internet templates sadly is supoptimal by definition.
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On January 17 2010 14:31 AoN.DimSum wrote:Show nested quote +On January 17 2010 14:07 Energies wrote:My fitness had practical applications yesterday, my boss at work hosted a massive barbecue at his house, invited everyone from work, he had organised a lot of events (he lives on a huge property) like obstacle courses, 50 Metre dash, shot put, etc. The obstacle course involved two rope climbs, while a lot of the guys who competed struggled, I powered through the thing in seconds, didn't even use my feet, just hand over hand climbed up this 15 metre rope. I also won the 50 metre race. + Show Spoiler [photos] +Got two $50 gift vouchers ^_^. lol more pics :D
agreed. would have been better if it was a vid tho 
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Woo! I just got back from a swim meet at Taipei. I ended up with 1 gold and 2 silver medals. I did alright considering I've only swam 5 times in the past month. I didn't swim or workout over winter holidays. I'm going to start working out super hard because I only have 3 more swim meets left this season and I want to break one or two school records.
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On January 17 2010 23:42 madnessman wrote:
Woo! I just got back from a swim meet at Taipei. I ended up with 1 gold and 2 silver medals. I did alright considering I've only swam 5 times in the past month. I didn't swim or workout over winter holidays. I'm going to start working out super hard because I only have 3 more swim meets left this season and I want to break one or two school records.
wow gj 3 medals without practice? lOl
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wow energies looks fun hehe
ninja warrior fighting~
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thedeadhaji
39489 Posts
haha sick stuff energies ^^.
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Finally broke the 400 barrier on squats with 405 today, up 60 pounds from 2 months ago! Bench still at 285 though (no 300  ) and dead lift at 425.
Will start adding in plyometrics and ease into running a mile or two to start getting into shape. Looking to change up my workout too, been doing 5x5 n such for a couple months now probably gonna up the reps and start doing sets of 3-5 sets of 8-12.
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On January 19 2010 17:46 decafchicken wrote:Finally broke the 400 barrier on squats with 405 today, up 60 pounds from 2 months ago! Bench still at 285 though (no 300 ) and dead lift at 425. Will start adding in plyometrics and ease into running a mile or two to start getting into shape. Looking to change up my workout too, been doing 5x5 n such for a couple months now probably gonna up the reps and start doing sets of 3-5 sets of 8-12.
Nice dude.
Yeah, it's good to mix things up once in a while. Don't forget to add in rest breaks for more recovery.
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Another good shopping list of good foods posted by some of the guys I know:
http://www.fitnessspotlight.com/ShoppingList.pdf
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Good link... I really have to start committing 100% to my diet.
I will declare today as my start date:
Age: 23
Height: 5'8"
Weight: 180 (highest it has been in my entire life)
Goal: 165 while adding lean muscle.
Training: Swim 40 minutes every other day, lift every other day (not on the same days, alternating). Use the weekend for rest.
I have been having severe stomach problems that are holding me back (gas, bloating, etc.) during workouts and it is extremely frustrating. All tests were negative so I probably need to get a colonoscopy =(
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On January 13 2010 13:12 eshlow wrote:The novice effect -- Mark Rippetoe (author of Starting STrength) http://startingstrength.com/articles/novice_effect_rippetoe.pdfGood read especially for those of you looking to gain strength/mass and are just starting... Basically, DO Starting Strength. That's why I put it in the OP.
My problem with all this stuff that ive glossed over is it assumes that you want to gain mass. Im 6'1-2 and 250. Id like to be like 215-225. It seems like all of these books (I even bought starting strength) assume you are starting out skinny and want to gain mass. Anything for someone who wants to cut weight but build muscle?
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Alright im back, time to get to work!
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Just watched the Mark Rippetoe squat training video. I don't think I've ever been this excited to hit the gym and squat. Looking forward to it this Saturday!
Have been stuck at 220lb forever. Mostly just too scared to go heavier without a spotter.
Edit: Decaf, you're a beast. Seriously.
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On January 21 2010 13:48 Sadist wrote:My problem with all this stuff that ive glossed over is it assumes that you want to gain mass. Im 6'1-2 and 250. Id like to be like 215-225. It seems like all of these books (I even bought starting strength) assume you are starting out skinny and want to gain mass. Anything for someone who wants to cut weight but build muscle?
Sup. Check this out
http://www.teamliquid.net/blogs/viewblog.php?topic_id=94480
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Sup.
I started gym already.
been doing Biceps, Chest, Back, triceps, legs and all that, mixed with Bicycle and some cardio stuff. Doing soft abs workout everyday.
My question is:
I'm around 60~65kg in weight right now, I'm around 1.65cm of height. I'm not fat, but I'd like to get taller, and to get ripped and get muscle, not to the point where I'd look fucking ugly, but you know, a decent body wouldn't be too much to ask.
I'm no newbie to working out, as I'm always been an active person, Swimming, working out in my house etc etc etc.
To achieve my goal, Do I need to change my diet (I don't watch what I eat mostly, I drink coke and shit almost everyday, and I know it isn't good but meh T_T).
Any pointers on what should I be doing? When I was swimming and had to hit them gym, my coach always told us, that we needed to go for endurance, thus, never go less than 12 reps for each exercise. Should I keep this mentality? I'll see if I can get my gym program scanned so you can check it out.
I just want some pointers, on what should I eat, do, and how should I workout, to gain muscle, and get a nice body.
Thanks!
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Hey Funkie,
You won't get taller since you are already 20 years old (right?).
For beginners advice on working out, read my older blog entry:
http://www.teamliquid.net/blogs/viewblog.php?topic_id=94480
And yes, you NEED to change your diet. Your diet is very, very important for body composition and aesthetics. Coke is not good? Coke is like all sugar, it's fucked up. "Not good" is an understatement  Coke makes you fat, period.
Coca-Cola that is. Cocaine would probably make you skinny as hell in the long run
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Netherlands4511 Posts
ret
Age: 24 || Height: 6'1" or 1.84 || Weight: 259 lbs/118 kg
Starting Date: 01/01/2010 || Goal Date: 01/06/2010
Weight goals -- Not lose muscle, get stronger as much as possible while losing fat the fastest way possible.
Training goals -- No real training goals, just want to lose weight
Nutrition goals -- eating healthy in general, establishing a healthy diet that i can maintain for the rest of my life
Misc goals -- Look sexy as fux
My main problem is the diet..Especially in Korea I have no idea what I can eat that is actually healthy, most things you order in restaurants have some bads in them of some sort..but I am going home in a week so it won't be as hard... I'll be able to make my own food daily.
Main guidelines are just going to be to eat most of my carbs before 4 pm, go to the gym, and eat protein after.
If anyone has detailed, specific food tips like meals i should eat when I would like to hear them.
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EPT![[image loading]](http://img195.imageshack.us/img195/3696/picture139cb.jpg)
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