EPTTL Health and Fitness Initiative 2010 - Page 88
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deerrreas
11 Posts
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RosaParksStoleMySeat
Japan926 Posts
Squat: 60kg -> 93kg (132 -> 205) Overhead press: 40kg -> 54kg (88 -> 119); this lift is already starting to stall  Bench: 60kg -> 76kg (132 -> 167) Dead: 85 kg -> 115kg (187 -> 253) Chin-ups: 6/5/4 -> 10/9/8 (now using 15kg attached for 5/4/4) Pull-ups: 4/3/3 -> 7/6/5 (now using 5kg attached for 5/4/4) I'm still far too weak for my size, but excluding my overhead press, nothing there is too challenging yet. I decided to start low to get my form down because for most of the lifts above this is my first time doing them. My goals are 130kg squat and 100kg bench by the end of this program, while overhead press/dead I'm not sure what to expect. Obviously dead will be my biggest lift, and press will be my smallest, but I'm just not sure where they'll end. Once I 100% stall on all four lifts of this program, I figure I'll jump into Madcow's for more strength training. The most important thing for me right now is strength training. Once I get my core lifts up I'll move into hypertrophic training, and eventually cut down to 8% with a ketogenic diet. I'm only at 14% body fat right now so I don't expect to balloon up too much on this training, as long as I regulate my diet carefully. However, the possibility of me eventually going GOMAD to squeeze out a few extra weeks exists. | ||
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decafchicken
United States20022 Posts
On July 21 2010 01:07 mOnion wrote: one month update, this is the first time i've checked so it's hilariously ironic that today is actually the 1 month anniversary mOnion Ht: same Wt: 134.2 i've put on almost 15 pounds in the first month, I would've put on more but I started slow and I didn't learn of this GOMAD diet until about a week ago. yay me! ^_^ Nice work! Told you it'd pack on the pounds :p I take it youve also gotten stronger? And sick gains rosaparks, I miss the days of being able to add 70 pounds in a month I think after rugby season I wanna bulk up to 220 in the winter. Now that I've seen myself at a pretty cut 200 (enjoyable) (also not done) I wanna see how 220 feels on the rugby field in the spring and see if I like it. Will Probly take a ton of effort and a stupid amount of food lol. Also I feel like I'm losing mass but getting stronger? Also probably doesn't help that I haven't done a press in almost 3 weeks. | ||
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kainzero
United States5211 Posts
On July 20 2010 00:37 unknown.sam wrote: i honestly don't think you need to add any cardio, as all the heavy lifting will already give you above average conditioning. I think they're different types of conditioning. Back in the days when I was on top of my lifting program, I would still get really tired when I played basketball and my friends would run me up and down the court (they didn't lift at all). On July 20 2010 07:57 eshlow wrote: Also, you don't really need "cardio" work. Just a good clean diet. The cardio isn't for leaning out or losing weight, but rather so I don't get tired really fast. When I go hiking with friends I'm usually the first one to get exhausted and I'm the only one who actually goes to the gym. As of right now, I get tired fairly quickly, but I also recover really quickly. So far I've just taken to walking around the office during lunch, but I don't think it's strenuous enough... on the other hand, running through DOMS makes it harder to recover from and it screws me up with SS. | ||
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Malinor
Germany4728 Posts
On July 21 2010 01:07 mOnion wrote: one month update, this is the first time i've checked so it's hilariously ironic that today is actually the 1 month anniversary mOnion Ht: same Wt: 134.2 i've put on almost 15 pounds in the first month, I would've put on more but I started slow and I didn't learn of this GOMAD diet until about a week ago. yay me! ^_^ Great stuff. Lol 5'10 and 120lb, what a fragile person you must have been. If that doesn't proof that anyone can put on some muscle (and fat), I don't know what does. Keep it up! | ||
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decafchicken
United States20022 Posts
I should probably try to eat more. edit: just ate half a chicken. i feel better. and don't let mama cook she fattens you up! last year i ate dinner like 3-4x week at my ex gfs house whos mom was a phenomenal chef and probably the entire reason i hardly slimmed down :-p | ||
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Sabu113
United States11048 Posts
On July 21 2010 03:11 kainzero wrote: So far I've just taken to walking around the office during lunch, but I don't think it's strenuous enough... on the other hand, running through DOMS makes it harder to recover from and it screws me up with SS. This is a theory I heard at sixpackabs.com, so possibly take it with a grain of salt as this isn't rippletoe and its slightly against whats been said by more experienced heads. The reason that people who run miles and miles every week don't lose weight, is that their body gets used to the exertion. By that logic, initially this should have a fairly significant impact on your lifting, but within 2-3 weeks (based off personal experience with soccer/ no experience on how this affects lifting longterm) your body should have adapted that you'll have that endurance without overly straining your body. TlDr: Constant cardio, not interval training should theoretically work. Check with your local lifter/ crossfitter for confirmation of this theory. edit: No clue how you manage to eat that much... healthily (Mom's cooking aside). | ||
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Energies
Australia3225 Posts
On July 21 2010 07:46 decafchicken wrote: and don't let mama cook she fattens you up! last year i ate dinner like 3-4x week at my ex gfs house whos mom was a phenomenal chef and probably the entire reason i hardly slimmed down :-p Lol, so true! When I was living with my parents, mum would always put more and more food on my plate. "You look really skinny! Eat!". I have moved out since, but I was over at their place last week, dad had bought some speakers for me. I had both of them in my arms and I was walking out the door. Mum came up and poked me in the belly with an.. "oh... I thought that was just your shirt". "getting a gut?". Ahhh!!! Damn it woman! | ||
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mOnion
United States5657 Posts
On July 21 2010 02:00 decafchicken wrote: Nice work! Told you it'd pack on the pounds :p I take it youve also gotten stronger? ya I'm still at the point in SS where I'm increasing the weight I lift every single time I lift without too much trouble. i'm still not quite to the level I was at in high school when I was in sick shape, but i'm close and I'm sure I'll pass it up REALLY fast | ||
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EpiK
Korea (South)5757 Posts
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decafchicken
United States20022 Posts
b) Scrap all of that c) Really, scrap all of it d) Do the starting strength routine 3x a week which should take no more than 1 hr e) Add in cardio on off days f) Make tangible goals, something to strive for g) I found that deadlifts helped a lot with my posture (with proper form) | ||
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RosaParksStoleMySeat
Japan926 Posts
On July 21 2010 14:12 decafchicken wrote: a) Read the OP b) Scrap all of that c) Really, scrap all of it d) Do the starting strength routine 3x a week which should take no more than 1 hr e) Add in cardio on off days f) Make tangible goals, something to strive for g) I found that deadlifts helped a lot with my posture (with proper form) Seconded. No offense bro, but your program is completely screwed. Program designing is immensely difficult for a beginner; start with a pre-designed program by Rippetoe and you'll progress far faster than with anything else. http://www.scribd.com/doc/3382978/Starting-Strength-Logbook-Calculator This is a logbook calculator which will help you design everything. I also recommend buying the book and reading it cover to cover so your form will be right. Today I did 93kg squat 5x for my first set, but only 4x for my second set, and then I moved the weight down to 92kg for my third. It looks like it's time to reset my squat, and it sucks that I'm having to reset it at only the 15th session. From now I'll only add 2kg/session and up my calories some more. Also, I screwed up my press today. I finished the first set at 54kg, but just like the squat, couldn't perform the second or third sets. They turned into 5/3/1, which is a good training program, but does not fit my goals. I'm going to reset my press too. Damn. I was hoping to last longer before a reset, but I guess I was hoping for too much. | ||
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mOnion
United States5657 Posts
On July 21 2010 14:12 decafchicken wrote: a) Read the OP b) Scrap all of that c) Really, scrap all of it d) Do the starting strength routine 3x a week which should take no more than 1 hr e) Add in cardio on off days f) Make tangible goals, something to strive for g) I found that deadlifts helped a lot with my posture (with proper form) thirded | ||
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eshlow
United States5210 Posts
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unknown.sam
Philippines2701 Posts
@rosaparks: yeah the press is a real bitch. i've stalled so many times on that exercise i've lost count lol. and i'm kinda surprised how much stronger your chins are compared to your pull ups. didn't think there'd be such a big difference hmm..btw how much do you weigh? ------- had a decent training session today. decided to go light with the rack pulls and not let my ego get in the way. really felt weird not going heavy though. but hopefully i'll be able to lift 2-2.5x bw after about 4-6 months. a funny thing i saw at the gym. there was this guy squatting with a towel wrapped around the middle part of the bar supposedly to cushion his back. i thought i'd seen everything already. needless to say he was only doing half squats so yeah, surprise surprise... | ||
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deerrreas
11 Posts
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kainzero
United States5211 Posts
On July 21 2010 21:26 unknown.sam wrote: a funny thing i saw at the gym. there was this guy squatting with a towel wrapped around the middle part of the bar supposedly to cushion his back. i thought i'd seen everything already. needless to say he was only doing half squats so yeah, surprise surprise... he was doing partial reps to work on his weakness, and the towel was for adding thickness so that the bar rests higher on his shoulder and works on his quads more i can rationalize almost everything! | ||
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decafchicken
United States20022 Posts
On July 22 2010 07:23 kainzero wrote: he was doing partial reps to work on his weakness, and the towel was for adding thickness so that the bar rests higher on his shoulder and works on his quads more i can rationalize almost everything! A little part of me dies when i go into the gyms and i see people with the vagina pad on the bar, knee wraps, lifting belt, and gloves while doing a bone breaking 135lbs half squat. Or better yet they are using it to do their barbell curls. BECAUSE THERES NOT AN ENTIRE RACK OF EZ CURL BARS RIGHT NEXT TO YOU ARGHHHHHH My buddy told me about this conversation his dad had with someone the other day: "I can't squat because my knees hurt" "No, your knees hurt because you don't squat" Also, shouting at 14 year olds on the football team to do their squats when they're trying to pussy out and do leg press is fun. Especially when i'm repping 300+ right next to them  | ||
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Deindar
United States302 Posts
Age: 18 || Height: 5'11" || Weight: 160 lbs Starting Date: 06/01/2010 || Goal Date: 09/01/2010 Weight goals -- Finish up at about 170, lean muscle Training goals -- Continue with my weight routine, six days a week. Aerobic exercise like basketball, and running. Nutrition goals -- Stop eating so much fast food: 1-2 days a week max. Stop drinking so much damn soda: 1 a day to start, and 3 a week to end. Misc goals -- Keep playing tennis on a regular basis, keep my status as a D-I athlete. | ||
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kainzero
United States5211 Posts
On July 22 2010 07:27 decafchicken wrote: A little part of me dies when i go into the gyms and i see people with the vagina pad on the bar, knee wraps, lifting belt, and gloves while doing a bone breaking 135lbs half squat. Or better yet they are using it to do their barbell curls. BECAUSE THERES NOT AN ENTIRE RACK OF EZ CURL BARS RIGHT NEXT TO YOU ARGHHHHHH ok i lied i can't rationalize everything not even the guy who borrowed my chalk so he can curl in the squat rack | ||
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