Weight-Lifting Thread (General Fitness Thread)

[Shahin]

looked for the previous thread, couldn't find it but i remember it was a real long one and there was some good/helpful discussion.

how's everybody doing with their workout regimens? right now i'm just waiting for my JuCo to open the gym back up, so i've been hitting up the ghetto workouts. there's a bigass tire over at the field that i've been pushin' around and just generally doin' sprints.

http://www.discontinuedsupplements.com/images/uploads/A-D/BSN_Elite_Mass_Stack_True-Mass,_NO-Xplode,_Cellmass,_Nitrix_180tabs.jpg

I got those supplements, but I only really use the truemass. The n.o. explode doesn't really work too well i've noticed. not too big on creatine some cellmass is a dud. Nitrix i don't have. anybody tried those supplements before?

Jus tryin to get a discussion goin

[TitleTown088]

I used to take a post workout protein supplement, then i stopped because it was too expensive. I gained more weight/mass/strength off the supplement when i was just eating right. Call it a coincidence, but i don't buy that many of those supplement are really worth it.

My buddy started taking this stuff called the ultimate bulk,supposedly it does work.

[Rob S]

only supps I take are zma, beta alanine (I like it better than creatine), and a multivitamin and fish oil.

I dont consider whey a supplement, its food.

[tjsunstein]

I actually just rejoined a gym a couple weeks ago. Went twice today. What's everyone's schedule?

Monday:
Chest
Triceps

Tuesday:
Shoulders
Legs

Wednesday:
Back
Biceps

Thursday:
Strictly Cardio

The next three days are rest days and everyday I do some sort of ab workout and atleast 10-15 minutes on the sitdown bike. I'm thinking about buying some whey protein, maybe some sort of creatine stack. What are the best products out there? I have fish oil but havent taken it regularly.

[CJSchneider]

I used to take a post workout protein supplement, then i stopped because it was too expensive. I gained more weight/mass/strength off the supplement when i was just eating right. Call it a coincidence, but i don't buy that many of those supplement are really worth it.

My buddy started taking this stuff called the ultimate bulk,supposedly it does work.

As a P.E. major I did some research on a few exercise supplements. I am a firm believer that with a proper diet many of the supplements people buy aren't as necessary as they think.

[tjsunstein]

As a P.E. major I did some research on a few exercise supplements. I am a firm believer that with a proper diet many of the supplements people buy aren't as necessary as they think.

What would be the ideal diet? For breakfast, when I have time, I try to have some eggs or oatmeal with fruit. Lunch I tend to get a wrap or some sort of stir fry. Dinner is really a crapshoot because living at home I really rely on what is made that night.

[Rob S]

I actually just rejoined a gym a couple weeks ago. Went twice today. What's everyone's schedule?

Monday:
Chest
Triceps

Tuesday:
Shoulders
Legs

Wednesday:
Back
Biceps

Thursday:
Strictly Cardio

The next three days are rest days and everyday I do some sort of ab workout. I'm thinking about buying some whey protein, maybe some sort of creatine stack. What are the best products out there?

Why not spread out the lifting? Seems dumb to do it all in a row.

I do the 5x5 right now, lifting mon, wed, fri.

Mon- Bench, Squat, Row

Wed- Deadlift, Squat, SOHP

Friday- Same as Mon, but a heavy triple instead of 5x5 all the way through

As far as supplements, I recommend Optimum Nutrition Whey. I would go Beta Alanine over creatine, its better imo. Letting you know tho, your skin may tingle on Beta Alanine, its normal tho.

[Rob S]

As a P.E. major I did some research on a few exercise supplements. I am a firm believer that with a proper diet many of the supplements people buy aren't as necessary as they think.

I agree, but stuff like protein is just a cheap food source that is easy to make. I take fish oil because I dont like fish and its expensive. And stuff like ZMA and beta alanine are pretty proven and I dont know of any food thats can give you the same results.

[TitleTown088]

I actually just rejoined a gym a couple weeks ago. Went twice today. What's everyone's schedule?

Monday:
Chest
Triceps

Tuesday:
Shoulders
Legs

Wednesday:
Back
Biceps

Thursday:
Strictly Cardio

The next three days are rest days and everyday I do some sort of ab workout and atleast 10-15 minutes on the sitdown bike. I'm thinking about buying some whey protein, maybe some sort of creatine stack. What are the best products out there? I have fish oil but havent taken it regularly.

Monday:
Chest n biceps

Tuesday:
legs/abs

wed:
Day off/cardio

Thursday:

Shoulders/triceps

Friday:
Back

weekend:
Rest with a bit of cardio and abs.

[CJSchneider]

As a rule of thumb, to maintain a perfect balance (as far as weight goes) you need to consume 12*(your weight in lbs). I have been doing some reading on the blood type diet. Albeit I have let my physical condition go to the way side in recent years (a back injury will kill how much you can run) I tried it out last summer when I could be consistent and lost 20 lbs in 3 weeks. I got bored quickly, but it did work. If you are looking to build muscle, it's simple -up the protein portion. You will burn through the fuel/food faster, but all the building blocks are there. The only change I would make to the blood type diet is regardless of what your specific diet consist of, add a good amount of fish and seafood for the chromium picolanate naturally found there.

http://www.dadamo.com/program.htm

is a good site to look up some things according to your blood type.

[Shahin]

what exactly does fish oil do?

[TitleTown088]

If you are looking to build muscle, it's simple -up the protein portion. You will burn through the fuel/food faster, but all the building blocks are there.


It's not that simple. If your looking to bulk up you need to eat more calories too ( you hinted at this). If you're looking for bulk, don't shy away from desserts and such. Eat.

[SuperKevin]

I'm currently training to run the Marine Corps Marathon. I run about 5 miles 4 times a week with ankle and wrist weights right now.

[Rob S]

what exactly does fish oil do?

http://www.sherdog.net/forums/f15/sherdoggers-guide-fish-oil-supplementation-719643/

sherdog FAQ ftw

[CJSchneider]

It's not that simple. If your looking to bulk up you need to eat more calories too ( you hinted at this). If you're looking for bulk, don't shy away from desserts and such. Eat.

If you have a quick metabolism and you are 21 that might be ok, but I prefer to up the protein calories; that's where the fish and seafood comes in.

[TitleTown088]

If you have a quick metabolism and you are 21 that might be ok, but I prefer to up the protein calories; that's where the fish and seafood comes in.

well, I'm 23. :) ( with the metabolism of a 12 year old)

regardless, if your looking for bulk ( not getting cut) you need sufficient caloric intake.

[CJSchneider]

Sure, but if you are looking to add muscle and not fat, eating a crap load of carbs is just going to make you have to work harder. It's not efficient. If you want to add muscle weight, eat protein.

[Rob S]

its always better to bulk clean, but its tough and expensive.

[superman8456]

Cytogainer made by Cytosports is amazing protein for after a workout. I take Kre-alkalyn also. Its like creatine, but doesnt have side effects like dehydration and bloating.

[AkiliSmith]

Monday - Chest, back, shoulders
Wednesday - Biceps, triceps, cardio
Friday - Chest, back, shoulders
Sunday - Legs, cardio

I just started a new chest workout that has been great. 6 sets of 6 reps on the bench. Add 10 pounds for each set. After the 6 sets I do 1 set of 90% of my max. Then depending on the day I do 3 sets of incline, decline or standard dumbbell presses. I always start the workout with a warmup set of pushups, and end with doing as many pushups as I can.

Love the pullups too. I do them every workout.

['cuse-213]

I'm currently training to run the Marine Corps Marathon. I run about 5 miles 4 times a week with ankle and wrist weights right now.

Damn that's impressive.

I walked into my gym today and found out the AC was out. There wasn't a gray spot left on my gray shirt, I was drenched in sweat.

[CJSchneider]

I'm currently training to run the Marine Corps Marathon. I run about 5 miles 4 times a week with ankle and wrist weights right now.

When I was on active duty, I was running 20 miles a week. When my unit went to EFM (Expert Field Medic) training, that went to 40 miles a week with a 45lb ruck for a month. Somethings, I don't necessarily miss.

[eaglesalltheway]

I started up at a gym about 5 months ago, and have been doing pretty well. I'm a thick guy to start off with, but since I've started, I've been noticing real results. I go either 5 or 6 times a week, depending on my free time, and though I haven't lost much weight (only about 5 lbs), I have been replacing fat with muscle, and that is great by me. My Schedule goes..

Day one:
Lower-Squat and calves

Day two:
Upper-Bench, shoulders, biceps

Day three:
Lower-Leg Press, hips, extra hamstring work

Day four:
Upper-Bench, back, triceps

I do abs every day at the gym, and am currently doing 400 sit ups before I go to bed every night, and doing that has turned my gut into something respectable. (My mid-line is visible, and am beginning to see my obliques and even my top two cans of the 6 pack, lol) On upper body days I usually do all the muscle groups, just focus more on the ones in each day. I also mix in things that don't really fit anywhere. I'll work on my hand strength once a cycle, and even do the girly hip ab(and ad)ductor machines once per cycle as well. I do cardio once every week or two, I hate cardio. So far I've gained a good amount of strength and lost a lot of fat.

I have the calves of a greek god, in case anyone is interested...lol

And I don't do the supplement thing, I just have began eating healthier and that is probably a main part of the reason I'm having good results.

[TitleTown088]

Monday - Chest, back, shoulders
Wednesday - Biceps, triceps, cardio
Friday - Chest, back, shoulders
Sunday - Legs, cardio

I just started a new chest workout that has been great. 6 sets of 6 reps on the bench. Add 10 pounds for each set. After the 6 sets I do 1 set of 90% of my max. Then depending on the day I do 3 sets of incline, decline or standard dumbbell presses. I always start the workout with a warmup set of pushups, and end with doing as many pushups as I can.

Love the pullups too. I do them every workout.



Chest back and shoulders twice a week on the same day? You better be careful you're not over training them.



Eaglesalltheway, Doing abs every day can defeat the purpose. Sure, they recover faster than most muscles but you need to let them rest in between workouts. Recovery is as important as lifting.

[eaglesalltheway]

Monday - Chest, back, shoulders
Wednesday - Biceps, triceps, cardio
Friday - Chest, back, shoulders
Sunday - Legs, cardio

I just started a new chest workout that has been great. 6 sets of 6 reps on the bench. Add 10 pounds for each set. After the 6 sets I do 1 set of 90% of my max. Then depending on the day I do 3 sets of incline, decline or standard dumbbell presses. I always start the workout with a warmup set of pushups, and end with doing as many pushups as I can.

Love the pullups too. I do them every workout.

I'd mix it up in the upper body a bit more. You're either going to hurt yourself, or end up disporportional, lol. Doing chest, back, and shoulders twice in a week isn't safe. I'd work in triceps (maybe) on one of those days, or work on your forearms or something. You could also concentrate a little more on lower body.

There's nothing wierder looking than a guy whose arms are bigger than his legs...lol.

Edit: Well, TT had that covered, lol.

Right now TT, I am working more for toning instead of building, so I am not putting an incredible amount of stress on them, just doing lots of reps at relatively light weight so I can tone them more. I know I have abs of steel under there, I'm just trying to focus on burning the fat off of them.

[brat316]

It's not that simple. If your looking to bulk up you need to eat more calories too ( you hinted at this). If you're looking for bulk, don't shy away from desserts and such. Eat.

No..you do want to shy away from desserts and such. You want protein and Carbohydrate calories. But you don't want simple carbs, like sugars and white breads, empty fillers. You want complex carbs, such as starch, wheat, potatoes, wheat pasta, or regular pasta, protein. Try and avoid calories that are primarily based on fat, don't avoid your Basic Fatty Acids, but avoids things like candy and such. Don't have something that says 110 calories, 90 calories from Fat.

You need to increase your caloric intake, and with that making sure you getting good complex carbs not simple ones.


So far the best way I found to bulk up was a weight gainer for me. I tried weight gainer and I got 25 lbs in 2ish weeks. I am trying to bulk up again, right now i'm eating 3000, might up it to 3500, not see much results right now.

[eaglesalltheway]

CJ, in repsonse to the rep comment (given too much to CJ recently, recurring theme of my time on SWDC) my soleus muscles of my calves go all the way down to my ankles, and are huge. Combine that with my huge gastrocnemius muscles of the calves (the ones closest to the knee), that is why I have thankles... (Yes I did have to look up the names of the muscles)

I also have an incredibly large swell of anterior muscle. (overtop my shins) I can stand on one foot all day if I had to. (also had to look that up too, lol)

[AkiliSmith]

I'd mix it up in the upper body a bit more. You're either going to hurt yourself, or end up disporportional, lol. Doing chest, back, and shoulders twice in a week isn't safe. I'd work in triceps (maybe) on one of those days, or work on your forearms or something. You could also concentrate a little more on lower body.

There's nothing wierder looking than a guy whose arms are bigger than his legs...lol.

Edit: Well, TT had that covered, lol.

Right now TT, I am working more for toning instead of building, so I am not putting an incredible amount of stress on them, just doing lots of reps at relatively light weight so I can tone them more. I know I have abs of steel under there, I'm just trying to focus on burning the fat off of them.

I already have a huge lower body from playing hockey for 6 years so I don't focus so much on that. I usually end up working out an extra day on tues or thurs and either do biceps/triceps or legs depending on how I'm feeling. I workout my forearms usually only once a week on the biceps day. I kill my triceps doing benchpresses so I just figure there isn't a point in working them out as much.

[brat316]

Cytogainer made by Cytosports is amazing protein for after a workout. I take Kre-alkalyn also. Its like creatine, but doesnt have side effects like dehydration and bloating.

Dude Cytogainer is a weight gainer. Not just pure whey protein. Look at the calories per scoop, creatine in grams, and carbs. Thats the one I took and gained like 25lbs in 2ish weeks.

[diabsoule]

I've got 50lbs to lose and just can't seem to motivate myself to exercise like I was doing. I don't know what's going on.

[brat316]

Anyone else think Power Cleans are the hardest lift to have perfect form in?

I was thinking about doing them, I realized how much you have to do to have proper form, not even perfect. I want to do them, but i'm afraid if I have bad form, it will be useless/I won't see gains.

[AkiliSmith]

Anyone else think Power Cleans are the hardest lift to have perfect form in?

I was thinking about doing them, I realized how much you have to do to have proper form, not even perfect. I want to do them, but i'm afraid if I have bad form, it will be useless/I won't see gains.
Practice with just the bar to get the form down. Add small increments of weight until you are comfortable enough to go full strength.

You can even practice without a bar if you don't have one at home. Just fake power cleans while watching tv. Get that muscle memory so it becomes a habit to have good form.

[Bills2083]

I'm planning on starting to go to the gym this summer (once exams are over)
I'm roughly 5'10", 145 pounds. I have a very low body-fat %.
I want to get bulked up, but add only healthy weight.

What kind of workout regimen should I get into?

[Go_Eagles77]

I'm 17 years old and went from over 200 to 157 in about a year. I am definitely focusing more on losing fat than gaining muscle right now but now that I start college in September I'll have more access to a gym.

[brat316]

Since everyone is posting what they do. I don't have a set schedule of what I do, I always do something different everyday. Helps keep the body from getting used to something weekly.

But I do the at least one full body lift every time I work out.

Squat, Chest, Bi

DL, Back, Tri

Squat, Legs, Shoulders


I throw in RDL in there as well. And everyday I do some abs and HIIT. I just want to throw in Power Cleans on my day off.

[brat316]

I'm planning on starting to go to the gym this summer (once exams are over)
I'm roughly 5'10", 145 pounds. I have a very low body-fat %.
I want to get bulked up, but add only healthy weight.

What kind of workout regimen should I get into?

You'll gain fat, even if you gain weight, good weight. Once you reach your ideal weight of say 175-180. Then you just do HIIT, cardio. You'll burn off that fat and keep your muscle on, just remember to cut down your calories but not buy a lot just like 100-200. That way your body will start going into your reserve aka your fat.

[TitleTown088]

No..you do want to shy away from desserts and such. You want protein and Carbohydrate calories. But you don't want simple carbs, like sugars and white breads, empty fillers. You want complex carbs, such as starch, wheat, potatoes, wheat pasta, or regular pasta, protein. Try and avoid calories that are primarily based on fat, don't avoid your Basic Fatty Acids, but avoids things like candy and such. Don't have something that says 110 calories, 90 calories from Fat.

You need to increase your caloric intake, and with that making sure you getting good complex carbs not simple ones.


Obviously you wan to concentrate on taking in more good carbs, that goes without saying. You're not going to get jacked eating cake all day. But for someone with a high metabolism, eating a dessert or a couple slices of bread with a meal helps add bulk. If you're going for bulk there is no reason to shy away from carbs if you're working out enough.
-------
Also, rest is something that people often overlook( and not just in between lifting days), and it is key to growth.
A personal trainer( essentially a body builder) I know recently started me on this new program that varies the amount of rest you do in between sets... Previously I had been waiting about a minute between sets and such. He made me start all over at wait 2-3 min in between. Then I slowly worked the time in between sets down agian, it has done wonders for my gains.

[Bills2083]

You'll gain fat, even if you gain weight, good weight. Once you reach your ideal weight of say 175-180. Then you just do HIIT, cardio. You'll burn off that fat and keep your muscle on, just remember to cut down your calories but not buy a lot just like 100-200. That way your body will start going into your reserve aka your fat.


What should I do go get up to that 175?
Are there any specific workouts?

Also, what's HIIT?

[A Perfect Score]

I go to the gym 6 times a week. I usually take Sundays off. I do a half hour of cardio before every workout, I try to mix it up. I hate running, I wont lie, so its usually stairmaster and exercise bike. I dont really use Whey/creatine/Rapidcuts anymore now that I dont play football anymore. Here is what my routine looks like

Monday
Chest

Tuesday
Arms

Wednesday
Shoulders

Thursday
Back

Friday
Core

Saturday
Legs

I do 5 different exercises for each group, so my workout is usually only 45 minutes (after cardio). Always start with a lower weight and work up until failure. Good way to gain bulk really quick.

[brat316]

What should I do go get up to that 175?
Are there any specific workouts?

Also, what's HIIT?

High Intensity Interval Training. Its almost like football conditioning. Its only 20 mins. You go full all out springs for like 30 seconds, then jog a min, then sprint again 30 seconds, then jog. That is the basics, but you can find better things if you google it.

[brat316]

I go to the gym 6 times a week. I usually take Sundays off. I do a half hour of cardio before every workout, I try to mix it up. I hate running, I wont lie, so its usually stairmaster and exercise bike. I dont really use Whey/creatine/Rapidcuts anymore now that I dont play football anymore. Here is what my routine looks like

Monday
Chest

Tuesday
Arms

Wednesday
Shoulders

Thursday
Back

Friday
Core

Saturday
Legs

I do 5 different exercises for each group, so my workout is usually only 45 minutes (after cardio). Always start with a lower weight and work up until failure. Good way to gain bulk really quick.

I"m not a fan of running either. But I usually hold my cardio off till the end. I warm up for 5, 10 mins on the bike, lift then do 15, 20 min cardio. Also Oliptical FTW

[TitleTown088]

Also Oliptical FTW
Oh, the oliptical is excellent. If you're a fat girl. :)

[A Perfect Score]

Yeah, not a huge fan of the Elliptical myself. I never feel like it does anything, like I sweat, but I am never out of breath and my muscles never feel tired on it. I prefer to feel like I did something if I do 30 mins of cardio.


Also, the biggest piece of advice I can give you is dont get stuck in a routine for too long. Change it up every few months. Otherwise, your body adjusts, and you will end up plateuing alot faster then you want to. I change mine up by switching which days I do what, and what exercises I do in what order. That way, your body never adjusts to the routine.

[Bills2083]

High Intensity Interval Training. Its almost like football conditioning. Its only 20 mins. You go full all out springs for like 30 seconds, then jog a min, then sprint again 30 seconds, then jog. That is the basics, but you can find better things if you google it.


Oh, okay.
I hated those when I played football. We'd have to do this in a semi-small room, with roughly 40 guys, with the fans off, and windows shut, in the middle of summer.

This worked real well for toning and burning fat.

[brat316]

Yeah, not a huge fan of the Elliptical myself. I never feel like it does anything, like I sweat, but I am never out of breath and my muscles never feel tired on it. I prefer to feel like I did something if I do 30 mins of cardio.


Also, the biggest piece of advice I can give you is dont get stuck in a routine for too long. Change it up every few months. Otherwise, your body adjusts, and you will end up plateuing alot faster then you want to. I change mine up by switching which days I do what, and what exercises I do in what order. That way, your body never adjusts to the routine.

Really try upping the ramp to like 20 and resistance to 10 and keep 190 strides, I think you'll feel the burn then.

[vikes_28]

I usually go for a more intense workout. I go 3 sets with 15 reps with a smaller weight, then I do about 5 minutes of cardio, then go back to the weights, then cardio again. I do that for about 45 minutes, then I sit down on the bike and cool down for 15 minutes. And the cool part is, is that I don't get bored because i'm not doing the same thing everyday. I make sure that I work every major muscle group throughout a week. I work out 4 times a week.

For supplements, I take creatine. Thats it. The only other thing I do is up my protein intake every other week. One week I will eat huge meals, usually starting off in the morning with 6 eggs, 3 pieces of toast, a 20 oz glass of milk, and a banana. For lunch I drink a protein shake with a banana. And for supper I finish off with a nice lite salad. And the next week I'll just eat everything I need off the food pyramid. It has been working for me. The first month that I started doing this I lost about 30 lbs. Then I put it back on in the second month. And since then I have gained about 20 more lbs of muscle.

Lol. I went to the doctor and my shoulder muscle was almost as dense as my femur.

[Rob S]

No..you do want to shy away from desserts and such. You want protein and Carbohydrate calories. But you don't want simple carbs, like sugars and white breads, empty fillers. You want complex carbs, such as starch, wheat, potatoes, wheat pasta, or regular pasta, protein. Try and avoid calories that are primarily based on fat, don't avoid your Basic Fatty Acids, but avoids things like candy and such. Don't have something that says 110 calories, 90 calories from Fat.

You need to increase your caloric intake, and with that making sure you getting good complex carbs not simple ones.


So far the best way I found to bulk up was a weight gainer for me. I tried weight gainer and I got 25 lbs in 2ish weeks. I am trying to bulk up again, right now i'm eating 3000, might up it to 3500, not see much results right now.



dude.......most weight gainers are full of the crap you just said to avoid.

[CJSchneider]

CJ, in repsonse to the rep comment (given too much to CJ recently, recurring theme of my time on SWDC) my soleus muscles of my calves go all the way down to my ankles, and are huge. Combine that with my huge gastrocnemius muscles of the calves (the ones closest to the knee), that is why I have thankles... (Yes I did have to look up the names of the muscles)

I also have an incredibly large swell of anterior muscle. (overtop my shins) I can stand on one foot all day if I had to. (also had to look that up too, lol)

Shave them legs and take some pics. Let's see those Greek God Thankles.

[TACKLE]

There's this program I've used to supplement my regular workout called Tabata.

Basically what it is, is you do 8 - 20 seconds, with only a 10 second rest and you do a very light weight. But it is very intense. It just wipes you out. You'll be dead for the next couple of days. You can apply to basically any exercise. I do a lower body workout with it and it is killer. I'll only do like 135 for squats and then I'll throw in some other lower body exercises and my legs are done. You can do it as a regular workout doing one body part a week. Personally, I just use it as a change up for my regular workout.

[brat316]

dude.......most weight gainers are full of the crap you just said to avoid.

That is true. Rob you are always full of great advise. I checked the label to see if it was full of crap it seemed legit though.

Also another thing to take after working out is Dextrose(sp?), Gatorade has it, i'm not sure if my Whey has it, ONS usually has everything.

One thing that is a must to drink before bed Casien.

[Hines]

Ah, next year I am going to be working out full time, everyday. I am learning to lose about 25 pounds of fat. I am 185 now but it doesn't look good because I haven't really worked out in about a year and a half. I have lost weight since I was 205 like 3 months ago.

[josh07039]

Im not serious into weight lifting. I go to the gym like 5 times a week for about an hour or so and lift for about 40 minutes and run for about 20 or so. I've been doing this consistenyl for about a month and a half.I had to stop working out second semester for various stupid injuries(broken finger, a cut near my eye that didn't allow me to sweat too much, etc) so I lost all the progress I made last summer and 1st semester. I have already seen results in my overall fitness and strength.
I
My question is how to I most effectively lose my gut? I have noticed that my abs get stronger but the gut doesn't get any smaller/more toned. I am like 6'2 175, so I am not even close to fat, but I have always had this gut. I'm not expecting a six pack, but I imagine there is a way to at least flatten out my stomach a bit.

[brat316]

Im not serious into weight lifting. I go to the gym like 5 times a week for about an hour or so and lift for about 40 minutes and run for about 20 or so. I've been doing this consistenyl for about a month and a half.I had to stop working out second semester for various stupid injuries(broken finger, a cut near my eye that didn't allow me to sweat too much, etc) so I lost all the progress I made last summer and 1st semester. I have already seen results in my overall fitness and strength.
I
My question is how to I most effectively lose my gut? I have noticed that my abs get stronger but the gut doesn't get any smaller/more toned. I am like 6'2 175, so I am not even close to fat, but I have always had this gut. I'm not expecting a six pack, but I imagine there is a way to at least flatten out my stomach a bit.

Stomach fat everyone wants to loose it. Your abs will get stronger and grow, pushing the fat out since the muscle is underneath. Now to burn the fat there....well you can't. Your body burns fat from everywhere not just one place. So in order to loose the fat and keep the muscle your going to have to cut down your calories enough a diet so to speak, that you bodies uses the fat. But not to much that your muscle shrink. Also your going to have to do HIIT cardio (High Intensity Interval Training).

Its that or lipo.

[ShutDwn]

Im not serious into weight lifting. I go to the gym like 5 times a week for about an hour or so and lift for about 40 minutes and run for about 20 or so. I've been doing this consistenyl for about a month and a half.I had to stop working out second semester for various stupid injuries(broken finger, a cut near my eye that didn't allow me to sweat too much, etc) so I lost all the progress I made last summer and 1st semester. I have already seen results in my overall fitness and strength.
I
My question is how to I most effectively lose my gut? I have noticed that my abs get stronger but the gut doesn't get any smaller/more toned. I am like 6'2 175, so I am not even close to fat, but I have always had this gut. I'm not expecting a six pack, but I imagine there is a way to at least flatten out my stomach a bit.

Make them bigger and then lose weight.

If you want bigger muscles though remember that so much is done in the kitchen, I would say more than the gym. You can work out harder than anyone but if you don't eat like you want to add serious muscle, you won't. You can get stronger and maybe a bit toned when not eating particularly right, but not bigger.

I'm just speaking in general though, I have no clue what your diet is like.

bhaarat is right though you would need HIIT

[Rob S]

That is true. Rob you are always full of great advise. I checked the label to see if it was full of crap it seemed legit though.

Also another thing to take after working out is Dextrose(sp?), Gatorade has it, i'm not sure if my Whey has it, ONS usually has everything.

One thing that is a must to drink before bed Casien.


Carbs PWO are critical and should be taken in like a 3:1 ratio to protein. I forget which sugars are better and whatnot, but I do know powdered Gatorade is way better than the pre made, so I use that.

Good thing you checked out the label, but I would still be weary. I mean, how else can you get like 1000 calories into 2 little scoops. If you have the money, go for a lot of whey/good food. But if you are poor and your main goal is strength, just eat whatever.

[terribletowel39]

My question is how to I most effectively lose my gut? I have noticed that my abs get stronger but the gut doesn't get any smaller/more toned. I am like 6'2 175, so I am not even close to fat, but I have always had this gut. I'm not expecting a six pack, but I imagine there is a way to at least flatten out my stomach a bit.
I'm in the same boat as you.

I'm 6'3 223 last time I was weighed (yesterday). And last month I was weighed in at 204 once. I've never worked out really in my life but I'm pretty active outside the house. Not sure why I've seen such an increase. Seems to all be in my gut.
I've asked for some new running shoes for the b-day. (doubt it) but regardless i'll get me some and start running, I guess.

[Rob S]

If you are getting up there in age, your metabolism could be slowing down. Or you could be eating worse if diet is something you don't pay attention to.

[terribletowel39]

If you are getting up there in age, your metabolism could be slowing down. Or you could be eating worse if diet is something you don't pay attention to.
I hope age isn't already a factor. Turning 23 in a few days. But I guess my metabolism could just be slowing down a bit.

This might be stupid, but has anything been proven that if your significant other is prego, the male can sometimes gain weight with the lady?? Because it all started when we found at she was pregnant AND I piss WAY more than I used to, just in the last month. I actually wake up during the night and have to go.

Just me thinking out loud. Any of you fathers out there experience anything like this??

[DeepThreat]

I lift weights every other, or every three days. I do a lot of cardio the days I don't lift, but I can't do them on the same days due to a medical problem. I do shoulders, chest, and arms every time I lift. I don't mix it up.

On the other hand, I really need to lose weight. Any advice other than eating healthy and cardio?

[Rob S]

I lift weights every other, or every three days. I do a lot of cardio the days I don't lift, but I can't do them on the same days due to a medical problem. I do shoulders, chest, and arms every time I lift. I don't mix it up.

On the other hand, I really need to lose weight. Any advice other than eating healthy and cardio?

Nope....especially if you are decently overweight, thats all you need to do. I guess the best advise, tho, would be to find cardio you enjoy and a healthy diet you dont mind. For me, its jump rope because you can learn new moves, etc.

As for the pregnant thing........idk, if anything its mental.

[brat316]

Carbs PWO are critical and should be taken in like a 3:1 ratio to protein. I forget which sugars are better and whatnot, but I do know powdered Gatorade is way better than the pre made, so I use that.

Good thing you checked out the label, but I would still be weary. I mean, how else can you get like 1000 calories into 2 little scoops. If you have the money, go for a lot of whey/good food. But if you are poor and your main goal is strength, just eat whatever.

Thats why I have my protein shake with water right after working out. Get home in 10-15 mins. Eat a potato or mashed potatoes and broccoli, sometime brown rice for a change. Then 30-45 mins after that, I eat one more time. And to cap of my night Casein.

[ShutDwn]

Dude Cytogainer is a weight gainer. Not just pure whey protein. Look at the calories per scoop, creatine in grams, and carbs. Thats the one I took and gained like 25lbs in 2ish weeks.

25 lbs, but what was the distribution of muscle and fat would you say? I just bought some it actually, kinda pissed I didn't look at the amount of servings but oh well.

[CJSchneider]

To get rid of a gut - weighted side bends and twists (use a broom stick) work real well. The twists you can do standing, seated on a pilates ball, inclined or declined (leaning forward).

[brat316]

25 lbs, but what was the distribution of muscle and fat would you say? I just bought some it actually, kinda pissed I didn't look at the amount of servings but oh well.

You'll probably gain like 5lbs of fat, right around the mid section. But that fat will go away quick, once your off of it. You just go to find the amount you want to take in of it. It took 1 scoop before working out, 3 after and then 1.5 before bed. I also was eating a good amount, but making sure it was healthy food, no cheese, and avoid fatty food. So I guess like 3500+ calories total. Just make sure to drink lots of water at all times. And since there is very little creatine, you won't see a huge drop off in muscle once your off of it.

[AkiliSmith]

I hope age isn't already a factor. Turning 23 in a few days. But I guess my metabolism could just be slowing down a bit.

This might be stupid, but has anything been proven that if your significant other is prego, the male can sometimes gain weight with the lady?? Because it all started when we found at she was pregnant AND I piss WAY more than I used to, just in the last month. I actually wake up during the night and have to go.

Just me thinking out loud. Any of you fathers out there experience anything like this??
Are you thirsty all the time as well? If so you may want to get checked for diabetes. I was the same way at 23, but instead of gaining weight I lost a bunch of weight. I had my blood sugar checked and it was over 600, normal is about 80-120. Now I have an insulin pump and have to check my blood sugar 6 times a day.

No I'm not Jay Cutler :)

[GB12]

You'll probably gain like 5lbs of fat, right around the mid section. But that fat will go away quick, once your off of it. You just go to find the amount you want to take in of it. It took 1 scoop before working out, 3 after and then 1.5 before bed. I also was eating a good amount, but making sure it was healthy food, no cheese, and avoid fatty food. So I guess like 3500+ calories total. Just make sure to drink lots of water at all times. And since there is very little creatine, you won't see a huge drop off in muscle once your off of it.
Yeah, I definitely wouldn't waste money on weight gainer.

You were using that and only put you at 3500 calories? You can easily top that by making your own shake at home and will get better results for a lot less money.

[brat316]

Yeah, I definitely wouldn't waste money on weight gainer.

You were using that and only put you at 3500 calories? You can easily top that by making your own shake at home and will get better results for a lot less money.

Living at college, with dirty roommates its hard to make your own food and stuff. Also I don't eat fat food, or eat out. Oh and probably the biggest thing is I'm a vegetarian.

[josh07039]

I'm not going to quote any one thing because a lot of people have said it, but my diet isn't awful because I don't eat a crazy amount, but I know it isn't smart. I really eat like 2 meals a day. Lunch consists of either some form of pizza or chicken and dinner is usually some form of red meat or chicken. I don't snack a crazy amount, but I do. I'm definitely not going to start eating 6 meals a day, but I would like to incorporate healthier snacks that can be considered a small meal.

Also, everyone talks about eating the right stuff before and after working out to build muscle and have energy, what kinds of things would that be and how soon after working out?

[Rob S]

ripped open a callus on DL today, ugh

[tjsunstein]

I'm not going to quote any one thing because a lot of people have said it, but my diet isn't awful because I don't eat a crazy amount, but I know it isn't smart. I really eat like 2 meals a day. Lunch consists of either some form of pizza or chicken and dinner is usually some form of red meat or chicken. I don't snack a crazy amount, but I do. I'm definitely not going to start eating 6 meals a day, but I would like to incorporate healthier snacks that can be considered a small meal.

Also, everyone talks about eating the right stuff before and after working out to build muscle and have energy, what kinds of things would that be and how soon after working out?

Peanut Butter and crackers/apples is a good mini meal.
Protein Shake with a banana.
Half of a tuna sandwhich on whole wheat.
Hummus and Pita.

Just make sure the portions are down. It may not seem like a lot but it will keep you fueled for hours. I usually give myself about 5-10 minutes after I workout to eat anything which is basically the ride home from my gym so it works out. I don't think that there's a set time but I would suggest within a half hour after your workout is complete.

[A Perfect Score]

Peanut Butter and crackers/apples is a good mini meal.
Protein Shake with a banana.
Half of a tuna sandwhich on whole wheat.
Hummus and Pita.

Just make sure the portions are down. It may not seem like a lot but it will keep you fueled for hours. I usually give myself about 5-10 minutes after I workout to eat anything which is basically the ride home from my gym so it works out. I don't think that there's a set time but I would suggest within a half hour after your workout is complete.

You shouldnt eat one hour before/after you work out. If you do, your body takes energy away from your gains and puts it towards digestion, which is the opposite of what you want. Unless its some sort of supplement, hold off on eating for an hour after working out to give your body time to send energy to the places you want it to, then refuel.

[tjsunstein]

You shouldnt eat one hour before/after you work out. If you do, your body takes energy away from your gains and puts it towards digestion, which is the opposite of what you want. Unless its some sort of supplement, hold off on eating for an hour after working out to give your body time to send energy to the places you want it to, then refuel.

Didn't know that. Just for clarification, a Protein shake within that hour would be ok?

[Brent]

my workout routine is two alternating days:

Day A (in this order)
-Run 2 miles at 6:20/mile pace
-5 body bridges for 60 seconds, with 15 seconds of rest in between
-Stretching for about 10 minutes
-DB bench press, 4 sets of 8 (currently using 80lbs DBs)
-DB curls, 5 sets of 12 (currently using 30lbs DBs)
-DB lateral raise, 4 sets of 8 (currently using 25lbs DBs)
-DB seated military press, 4 sets of 8 (currently using 45 lbs DBs)
-Back extensions holding a 45lbs plate, 4 sets of 10

Day B
-Run 2 miles at 6:20/mile pace
-5 body bridges for 60 seconds, with 15 seconds of rest in between
-Stretching for about 10 minutes
-Lunges with 40lbs DBs, 4 sets of 8 on each leg
-Calf raises on machine, usually with about 200lbs, 4 sets of 8
-I hold a 45lbs plate over my head, with arms extended, and do 4 sets of 8 squats
-Back extensions holding a 45lbs plate, 4 sets of 10

I usually give myself about 20 seconds of rest between sets and 45-60 seconds or rest between each lift.

Diet:
breakfast: 3 sunny-side up organic eggs, half a wheat bagel, toasted with PB on it
lunch: turkey sandwich, with pickles, red onions, monterrey jack cheese
dinner: alternates between buffalo burgers or something else, I love making Spanish rice, too.

[Rob S]

Didn't know that. Just for clarification, a Protein shake within that hour would be ok?

You should absolutely have a protein shake and some simple carbs right after WO.

[BigJohn98]

Can someone make/help me with an upper body lift and an ab work out?

[Rob S]

The programs I always recommend are:

Starting Strength for the novice

Rippetoe's 5x5 for intermediate

WS4SB for an intermediate- http://www.defrancostraining.com/articles/38-articles/60-westside-for-skinny-bastards-part1.html

or you could just use a chest/tris and back/bis and lower body breakdown

[A Perfect Score]

Can someone make/help me with an upper body lift and an ab work out?

I can post my full workout in here if you like.

[BigJohn98]

I can post my full workout in here if you like.

I would greatly appreciate it.

My thing is I haven't worked out since November, and I'm having a tough time getting motivated to go back to the gym. I keep telling myself I'm going, but I never do.

[draftguru151]

Just alternating chest/triceps, back/biceps 4 days a week with some bike on back days, starting to run for a bit the other days just to be active. Don't do legs anymore cause my knees are basically shot and working out legs sucks anyway (miss cleans though :( ). Don't take supplements either, never got into it that much.

[Rob S]

Just alternating chest/triceps, back/biceps 4 days a week with some bike on back days, starting to run for a bit the other days just to be active. Don't do legs anymore cause my knees are basically shot and working out legs sucks anyway (miss cleans though :( ). Don't take supplements either, never got into it that much.

how much higher than 300 have u gotten on bench? I remember that thread from a while back.

[draftguru151]

Ha, I got up to 320 in hs but dropped a lot of weight after football and going to college and such didn't work out as much. Usually finish workouts at 275, pretty sure I can't hit 300 anymore. :(

[A Perfect Score]

OK. Well each day is started with 30 minutes of cardio. It can be whichever you like, really. Just getting off your ass and doing it is good news. I usually bike or stairmaster, but Elliptical and running work as well. Boxing is great if you have any experience doing it, but if not, dont bother. You can end the routine with about 15 minutes of cardio, just as a cool down. Some tips on how I work out:

- 30 Seconds between each set, 2 minutes between each exercise
- Oftentimes, Ill throw in another exercise in between sets (ie. 25 situps), but nothing that interferes with your current exercise. This is mostly for tone throughout the body, and it keeps your heart rate up.
- I always go 12/10/8/FAILURE for reps, with increasing weight each time. For example, if I start my bench at 12 reps of 135, I would go on to do 10 reps of 150, 8 reps of 165, then my max until failure (just an example). This will help you make HUGE gains rather quickly.
- ALWAYS STRETCH

Here is how I break down my workout:

Monday
Chest

Bench Press
Incline Bench
Inverted Bench
Chest Fly (Freeweight)
Pec Deck

Tuesday
Arm

Bicep
Straight Curl
Preacher Curl
Isometric Curl (ie. Curl and Hold)
Individual Bicep Curls

Tricep
Tricep Push Downs
Skull Crushers
Overhead Lifts
Tricep Donkey Kicks

Optional
Forearm Curls (if you give a damn)

Wednesday
Shoulders

Military Press
Shoulder Shrugs
Standing Arm Raises
Shoulder Press
Internal/External Rotation

Thursday
Back

Lat Pull Downs
Pull Ups
Weighted Body Bends (on the situp bench)
Dead Lifts

Friday
Core

Situps
Leg Lifts
Torso Rotation
Plank

Saturday
Legs

Squats
Leg Press
Calf Press


Im not really big into working out my legs haha so its usually just those 3 plus a random machine, so go ahead and choose yourself.

It looks sort of intimidating at first, and it is exhausting, but I guarantee you will make big gains. Its a modified version of the program my old strength coach gave me. Its important to read the start, so you know how to do these exercises.

[tjsunstein]

OK. Well each day is started with 30 minutes of cardio. It can be whichever you like, really. Just getting off your ass and doing it is good news. I usually bike or stairmaster, but Elliptical and running work as well. Boxing is great if you have any experience doing it, but if not, dont bother. You can end the routine with about 15 minutes of cardio, just as a cool down.

What I do is sprint for a minute and a half before my workout to get my blood going. Apparently doing more than 5 minutes of cardio before a workout makes you more tired for your workout. Being that lifting weights burns more calories than cardio and doing cardio before will kind of drain you, why not wait until after the workout to cool down with a half hour of cardio?

Some tips on how I work out:

- 30 Seconds between each set, 2 minutes between each exercise
- Oftentimes, Ill throw in another exercise in between sets (ie. 25 situps), but nothing that interferes with your current exercise. This is mostly for tone throughout the body, and it keeps your heart rate up.
- I always go 12/10/8/FAILURE for reps, with increasing weight each time. For example, if I start my bench at 12 reps of 135, I would go on to do 10 reps of 150, 8 reps of 165, then my max until failure (just an example). This will help you make HUGE gains rather quickly.
- ALWAYS STRETCH

Here is how I break down my workout:

Monday
Chest

Bench Press
Incline Bench
Inverted Bench
Chest Fly (Freeweight)
Pec Deck

Tuesday
Arm

Bicep
Straight Curl
Preacher Curl
Isometric Curl (ie. Curl and Hold)
Individual Bicep Curls

Tricep
Tricep Push Downs
Skull Crushers
Overhead Lifts
Tricep Donkey Kicks

Optional
Forearm Curls (if you give a damn)

Wednesday
Shoulders

Military Press
Shoulder Shrugs
Standing Arm Raises
Shoulder Press
Internal/External Rotation

Thursday
Back

Lat Pull Downs
Pull Ups
Weighted Body Bends (on the situp bench)
Dead Lifts

Friday
Core

Situps
Leg Lifts
Torso Rotation
Plank

Saturday
Legs

Squats
Leg Press
Calf Press


Im not really big into working out my legs haha so its usually just those 3 plus a random machine, so go ahead and choose yourself.

It looks sort of intimidating at first, and it is exhausting, but I guarantee you will make big gains. Its a modified version of the program my old strength coach gave me. Its important to read the start, so you know how to do these exercises.

Why would you do Biceps and Triceps on the same day? Do triceps when you do chest and biceps when you do back. They compliment each other in workouts and most exercises for biceps work your back as well.

[draftguru151]

Yea if you do that work out you end up like this.

http://photos-b.ak.fbcdn.net/photos-ak-snc1/v349/140/118/1644930032/n1644930032_31921_2016.jpg

[Brent]

Apparently doing more than 5 minutes of cardio before a workout makes you more tired for your workout. Being that lifting weights burns more calories than cardio and doing cardio before will kind of drain you, why not wait until after the workout to cool down with a half hour of cardio?
I do cardio before because it's more important to me than lifting.

[tjsunstein]

You should be doing 15-20 minutes of actual cardio each day. Lifting weights burns fat, however, the more muscle you build the more calories you burn whether you are at rest or not.

Of course, but wouldn't it make more sense to do the cardio at the end of your workout instead of tiring yourself out before lifting heavier weights? You can still do 15-20 minutes of cardio after your workout but can you still work legs as hard as you would after 15-20 minutes of cardio? That's what I'm trying to say. Doing cardio after, IMO, makes your workout more fulfilling.

[slightlyaraiderfan]

Yea if you do that work out you end up like this.

http://photos-b.ak.fbcdn.net/photos-ak-snc1/v349/140/118/1644930032/n1644930032_31921_2016.jpg
over or under 4 bills?

[tjsunstein]

So no one works out in silence, right? What's on the playlist for your workouts?

[AkiliSmith]

So no one works out in silence, right? What's on the playlist for your workouts?
Killswitch Engage, Pantera

Loud angry music

[A Perfect Score]

What I do is sprint for a minute and a half before my workout to get my blood going. Apparently doing more than 5 minutes of cardio before a workout makes you more tired for your workout. Being that lifting weights burns more calories than cardio and doing cardio before will kind of drain you, why not wait until after the workout to cool down with a half hour of cardio?



Why would you do Biceps and Triceps on the same day? Do triceps when you do chest and biceps when you do back. They compliment each other in workouts and most exercises for biceps work your back as well.

As far as cardio is concerned, I like to do alot of it. I always feel better after, and to be honest, if I dont do it before I do my weights I dont feel energized. Cardio gets the blood flowing, and gets my heart rate up so I burn more calories when Im working out.

As far as arms go, its really just preference. I know people who organize their workout like you do, but I like to do arms all at once. By isolating specific muscle groups (ie. arms, chest, back, etc.) I have heard that you will see improvements alot faster. So far, its been working for me. Also, working biceps and then not working triceps after feels weird. They are opposing muscles, and should be worked together IMO. Its just the way I schedule my workout, and just a suggestion for others.

Yea if you do that work out you end up like this.

http://photos-b.ak.fbcdn.net/photos-ak-snc1/v349/140/118/1644930032/n1644930032_31921_2016.jpg

Hey, I never claimed to be immune to the Freshman 15. Damn cafeteria food is balls as far as health is concerned. Its slowly melting away though.

oh, and **** you sarf, have you ever set foot inside a gym? or do you just come in here to be an insufferable **** and offer nothing but lame insults to a thread?

[A Perfect Score]

So no one works out in silence, right? What's on the playlist for your workouts?

For me, its lots of RATM, and pretty much anything else thats fast paced or you could put a highlight reel of NFL hits too.

[slightlyaraiderfan]

oh, and **** you sarf, have you ever set foot inside a gym? or do you just come in here to be an insufferable **** and offer nothing but lame insults to a thread?
as a matter of fact, yes. do you, really?

[eaglesalltheway]

So no one works out in silence, right? What's on the playlist for your workouts?

Well i just got the arm band thingy, and since I listen to mostly country, that is what I mostly listen to. But high energy country so it keeps me pumped up. I mix in some of my rock that I have, but for the most part I stick to what i like to listen to the most.

[A Perfect Score]

as a matter of fact, yes. do you, really?

Well here's an idea...I know it sounds crazy, and way out of left field...but if you really do go to the gym, how about, instead of coming in and just insulting people, you actually CONTRIBUTE TO THE THREAD?!?! ?!?! ZOMGZ?!?!?!?! Maybe post your workout routine for others? Give some advice? The same things the other people are doing? Instead of insisting on being a useless poster who follows others into threads in a vain attempt to insult them, ******* POST SOMETHING OF VALUE YOU DUMB ****!

And yes.

[eaglesalltheway]

With my ineptitude of posting pics, I will give the description of my thighs for you CJ...

If you watch scrubs this will be funny...

Imagine Bob Kelso's calves in terms of defintion, but over double the muscle...

[Rob S]

anybody have any goals for the summer. We could get some races going if people want to stay motivated. Personally I want to drop to 170 from 195 while losing no strength.

[eaglesalltheway]

anybody have any goals for the summer. We could get some races going if people want to stay motivated. Personally I want to drop to 170 from 195 while losing no strength.

My goal is to simply make my stomach look good enough so I can go to the beach ( or anywhere, for that matter) without a shirt on without totally revolting women. So far, I am about half way there...

[ShutDwn]

My goal for the summer is probably put on a decent amount of muscle, like 10-15 pounds and start trimming after that. I might not be completely done when school starts back up, but I'll start HIIT once I have reached my first goal.

[tjsunstein]

anybody have any goals for the summer. We could get some races going if people want to stay motivated. Personally I want to drop to 170 from 195 while losing no strength.

I was at 16.8% body fat when I started and 172 pounds. Now I'm at 170 pounds without doing my body fat recently. I'm 6'0 so my BMI is perfect for my height. I'm trying to cut down to about 9% body fat in 3 months. It's not gonna be easy but its definitely do able. I want to get up to about 185 while doing so but I'm not going to take any weight gainers or supplements besides a multi vitamin, fish oil, and protein. I think I'll get to 9% body fat around Mid September and whatever weight I am then will dictate what I have to do to add mass.

[B-Dawk]

so i have a bet that i can get 18 reps of 225 on bench by next spring. most ive done is 11. Is there anything specifically i should do to work on the endurance, or should i just focus on improving overall strength?

[eaglesalltheway]

I was at 16.8% body fat when I started and 172 pounds. Now I'm at 170 pounds without doing my body fat recently. I'm 6'0 so my BMI is perfect for my height. I'm trying to cut down to about 9% body fat in 3 months. It's not gonna be easy but its definitely do able. I want to get up to about 185 while doing so but I'm not going to take any weight gainers or supplements besides a multi vitamin, fish oil, and protein. I think I'll get to 9% body fat around Mid September and whatever weight I am then will dictate what I have to do to add mass.

IMO the BMI index is a load of BS. Even when I was at my biggest, I was always borderline overweight/average. But just looking at me you could tell I was overweight. But my friends who were jacked would be considered obese on it. Makes no sense how a short-heavy guy like me would be considered almost average, but normal height/musculear healthy people are considered "unhealthy by BMI.

[terribletowel39]

anybody have any goals for the summer. We could get some races going if people want to stay motivated. Personally I want to drop to 170 from 195 while losing no strength.
I want to get down to around 200 again. That is really my only goal. Only thing I am worried about is 90% of people guess I weigh around 180 lbs right now and I weigh 223. I'm going to look like a rail post if I go any lower than 200.

[tjsunstein]

so i have a bet that i can get 18 reps of 225 on bench by next spring. most ive done is 11. Is there anything specifically i should do to work on the endurance, or should i just focus on improving overall strength?

Lots of push ups if you don't do them already.

[eaglesalltheway]

I want to get down to around 200 again. That is really my only goal. Only thing I am worried about is 90% of people guess I weigh around 180 lbs right now and I weigh 223. I'm going to look like a rail post if I go any lower than 200.

How tall are you? Because I'm 5'8 and 210, and people think I'm 200, but for someone to be off about you wiegh by that much, you seem like you'd be tall.

Edit: Either that or its a woman, because any woman sucks at guessing things, lol.

[terribletowel39]

6'2-6'3ish. So not awesomely tall but taller than most. It all hides in my gut. Ridiculous.

[eaglesalltheway]

6'2-6'3ish. So not awesomely tall but taller than most. It all hides in my gut. Ridiculous.

I have a friend about that tall who is 165 lbs, and he is skinny as a rail, just like you mentioned. If he got up to a healthy 180 or 185, he wouldn't look like a walking spider, so I can easily see why you don't want to lose too much.

[bantx]

So i havnt worked out seriously since football in high school, my max in bench was 285 and squat was 450. I went to go work out about a month ago with my free membership at 24 hour fitness with a friend, and it was horrible. I might just do light weight and just work with that, instead of trying to power lift again.

[eaglesalltheway]

So i havnt worked out seriously since football in high school, my max in bench was 285 and squat was 450. I went to go work out about a month ago with my free membership at 24 hour fitness with a friend, and it was horrible. I might just do light weight and just work with that, instead of trying to power lift again.

I had lost a lot of upper body strength from when I played football. (It had been two years since I lifted seriously) I was able to keep my lower body/ab/back stength though, mostly because of my work, but the first time I went to do any serious lifting in my upper body, I had lost even more than I expected. I'm slowly working my upper body back up to where I was when I played, but my lower body and abs are far stronger than when I played. I'm squatting 585 right now for my max, but my bench needs some serious work, I'm only at 255. When I started up again 5 months ago, I was only doing 205, so I have seen steady improvement there. My deadlift has gone up a little bit, but nothing to write home about.

[TitleTown088]

So no one works out in silence, right? What's on the playlist for your workouts?

I don't workout with an ipod... People who spend mroe time on their music than their workout annoy the hell out of me. I'm in there to get my swell on, not listen to music.

[tjsunstein]

I don't workout with an ipod... People who spend mroe time on their music than their workout annoy the hell out of me. I'm in there to get my swell on, not listen to music.

I dont see too many people fiddling with their music devices where I go. Maybe they do when on the bike or something but they're still working out so it's all good. The gym has music playing in the background anyway. I just hate hearing people grunting and the sound of the treadmill. Now that annoys the hell out of me. It distracts me more than a perfect 10 on the treadmill. Just kidding, but it does distract me.

[brat316]

so i have a bet that i can get 18 reps of 225 on bench by next spring. most ive done is 11. Is there anything specifically i should do to work on the endurance, or should i just focus on improving overall strength?

Buy rubber bands or if your gym has them Chains. I'm pretty sure you know what to do next. Just add those to the side of your 225 weight and start benching. For the rubber bands don't forget to weight them down at the bottom with like 50 lbs. dumbbells.

[TitleTown088]

For the rubber bands don't forget to weight them down at the bottom with like 50 lbs. dumbbells.

Or you could just use one long band that most gyms have and put it under the bench with both handles being on each side of the bar.

[SuperKevin]

I thrashed myself this morning for PT(physical training). Here's the workout

1/4 mile lap between every exercise

Burpies x25 (Start in the standing position then go to the squat position before kicking your legs back and doing a pushup. Then finish it up by exploding to your feet and jumping as high as you can. That's 1)

Vertical Medicine Ball throws x25 (Throw a medicine ball in the air as high as you can)

Medicine Ball Slams x25 (Starting with the ball at your chest slam it as hard as you can on the ground)

Buddy Pushups x15 on the top x15 on the bottom (one person lies on his back and holds the other person up with his hands. Both people then push out at the same time)

Tuck Jumps x25

30 lb kettlebell swings x 25

Tri lunges x25 (Lunge with the left, hop up, lunge with the right, hop up, squat)

Toe touches x25

punching bag squats x25 (you and a partner grab opposite ends of a punching bag and perform squats)

Took about 40 minutes and killed the whole body

[tjsunstein]

Today I did:
7 minutes on the sit down bike on fat burn level 6
5 minutes on 7.0 speed on the treadmill
3 sets of 15 of 60 pounds on the ab machine
3 sets of 10 Captains Chair leg raise
3 sets of 10 Captains Chair straight leg
3 sets of 20 sec (60 on the last) plank exercise
3 sets of 15 of 120 pounds on the back machine where you push back and come forward
10 more minutes on the sit down bike on random, level 10

It was an easy day, tomorrow is back and biceps.
Lat pulldown
Hammer Curls
Biceps Curls
Barbell Curls (7 waist to chest, 7 chest to chin, 7 full and I do 3 sets of all them. Those 3 done is considered one set)

What other workout should I do for back and biceps?

[draftguru151]

Seated rows.

[Malaka]

I am 6'1 165 and I am 14 years old I only bench around my own weight if not less, how can I work on my chest strength obviously other than only using the bench press.

[tjsunstein]

I am 6'1 165 and I am 14 years old I only bench around my own weight if not less, how can I work on my chest strength obviously other than only using the bench press.

Definitely push ups.

[Malaka]

Definitely push ups.

Because I definitely lack upper body strength, I need to work on it, how many should I try to do each day, or per set etc.

[Rob S]

I am 6'1 165 and I am 14 years old I only bench around my own weight if not less, how can I work on my chest strength obviously other than only using the bench press.

its mostly triceps anyway.

regardless, check this out:

http://www.tmuscle.com/free_online_article/sports_body_training_performance/bench_press_600_pounds_a_12_step_program%3bjsessio nid=278D36A025BA33998E8117B82A5CD30F.hydra


And anyone looking for a routine should read this 1st to avoid redundancy here imo:

http://www.sherdog.net/forums/f13/s-p-faq-please-read-436935/

Maybe we can post that link on the first post because it has a wealth of good info.

[TitleTown088]

Seated rows.

Yes. And deadlifts.

[brat316]

How does everyone do there bench press? Whats the proper form? See I heard it was keep your elbows in, instead of flexing them out. The reason was when you push someone to you have your elbows out to the side, or do you keep them in and push someone.

[Rob S]

How does everyone do there bench press? Whats the proper form? See I heard it was keep your elbows in, instead of flexing them out. The reason was when you push someone to you have your elbows out to the side, or do you keep them in and push someone.

check out the article I posted for Malaka, the first one. I really try to follow that.

[tjsunstein]

Because I definitely lack upper body strength, I need to work on it, how many should I try to do each day, or per set etc.

I'm really not sure since it depends on the person. Go with 3 sets of 20/20/ Failure. Then try to do some chair pushups or elevated push ups.

[Rob S]

anyone care for a race to losing 10 pounds as it seems a lot of us are cutting........it is helpful in squeezing out a little extra cardio haha

[JETS5128]

Has anyone here ever heard of Air Alert? My friend has been doing it and he says i has been working really well. I'm thinking about picking it up cuz I'll have a ******** of time to kill over the summer and will have nothing better to do

[tjsunstein]

anyone care for a race to losing 10 pounds as it seems a lot of us are cutting........it is helpful in squeezing out a little extra cardio haha

Me losing ten pounds would make me 160 at 6 foot tall. I don't think I could either, especially gaining mass though lifting. I'll try though. How would we know no one is cheating? I'm probably the least likely here to lose 10 pounds so I'll be completely honest.

Height: 6'0
Weight: 170
Body Fat %: 16.8, one week ago

['cuse-213]

anyone care for a race to losing 10 pounds as it seems a lot of us are cutting........it is helpful in squeezing out a little extra cardio haha

I've been trying to lose 5 lbs for months. Aint happening.

[Go_Eagles77]

I've lost 8 pounds in the past 2 weeks, but it will probably get a lot tougher now that I'm in the mid 150's.

[AkiliSmith]

Today I did:

Biceps
Pullups (underhand) - 1 set of 10, 2 sets of 8
Preacher curls - 45 x 10, 55 x 8, 65 x 6
Hammer curls - 35 x 10, 40 x 8
Incline curls - 20 x 10, 20 x 10

Triceps
Close grip benchpress - 135 x 10, 155 x 8, 175 x 6, 185 x 4
Skullcrushers (dumbbell) - 50 x 10, 60 x 8, 70 x 5
Dips - 3 sets of 10
Cable pulldowns - 120 x 10, 140 x 8

I also played with the wrist roller and destroyed my forearms in between workouts. I'm feeling pretty good right now.

[brat316]

Where do you guys go to measure your body fat?

[Shahin]

bout to go hit the field for my ghetto workout:

10 Forty yard sprints with a chute
There's a pretty steep hill that's about a 15 yard ruck, that i'll run about 20 times.
Some push-ups and sit-ups/crunches

and to top it off i'm going to push this god-awful tire around the field for about 100-150 yds.

[SuperKevin]

anyone care for a race to losing 10 pounds as it seems a lot of us are cutting........it is helpful in squeezing out a little extra cardio haha

I can lose 10 lbs in a weekend if I have to. It's not in a healthy or long lasting way but it can be done

[Brent]

I can lose 10 lbs in a weekend if I have to. It's not in a healthy or long lasting way but it can be done
could you do it in 24hrs without having to go to a hospital?

[tjsunstein]

could you do it in 24hrs without having to go to a hospital?

That sounds impossible, have you or someone you know done it? That'd be incredible.

[Rob S]

its possible. I used to box and are good friends with tons of really good boxers. You can cut that in water weight. Its really stupid tho and the weight comes right back on anyway.

Maybe the caveat should be that your max bench cant go down or something.

And we can just make it an honor system. Its not that big of a deal really.

[DeepThreat]

I'm 6'1" 219. I don't know my body fat %, but I'll try to race ya'll.

[Rob S]

Today I did:

Biceps
Pullups (underhand) - 1 set of 10, 2 sets of 8
Preacher curls - 45 x 10, 55 x 8, 65 x 6
Hammer curls - 35 x 10, 40 x 8
Incline curls - 20 x 10, 20 x 10

Triceps
Close grip benchpress - 135 x 10, 155 x 8, 175 x 6, 185 x 4
Skullcrushers (dumbbell) - 50 x 10, 60 x 8, 70 x 5
Dips - 3 sets of 10
Cable pulldowns - 120 x 10, 140 x 8

I also played with the wrist roller and destroyed my forearms in between workouts. I'm feeling pretty good right now.

Why do you do bis/tri together. Back/bis or chest/tri works together so nicely.

[Rob S]

I'm 6'1" 219. I don't know my body fat %, but I'll try to race ya'll.

cool. I am about 6 foot, 196 right now so we are probably pretty close.

[tjsunstein]

its possible. I used to box and are good friends with tons of really good boxers. You can cut that in water weight. Its really stupid tho and the weight comes right back on anyway.

Maybe the caveat should be that your max bench cant go down or something.

And we can just make it an honor system. Its not that big of a deal really.

That's true. You're just cheating yourself really.

And as far as working tris and Bis together, it's just not logical since the next day or the day after you're gonna be working chest or back and if you're still sore/tired from working the complementary muscle, you won't be able to do as much of a complete workout. Just my two cents.

[tjsunstein]

Here's what I'll do for this "race." I'll try to gain weight without sacrficing my body fat. It was at 16.8 a week ago and really, I'm trying to add muscle mass. So if I can get up to 180 without gaining body fat then I'll consider it a success. Should we do periodical check ins? Once every two weeks?

[Rob S]

yeah I will post update. Our progress will probably be faster than yours TJ, because losing is easier than gaining, but whatever you want to do is cool with me. Its all about having a little bit of extra motivation.

I am going to try for dropping 1-2 lbs per week.

[tjsunstein]

yeah I will post update. Our progress will probably be faster than yours TJ, because losing is easier than gaining, but whatever you want to do is cool with me. Its all about having a little bit of extra motivation.

I am going to try for dropping 1-2 lbs per week.

I think I can put on that much per week. I'm buying some protein tomorrow. What's the best whey?

[Rob S]

I think I can put on that much per week. I'm buying some protein tomorrow. What's the best whey?

Optimum Nutrition imo. Thats pretty badass if you put on that much pure muscle, good stuff.

[brat316]

I think I can put on that much per week. I'm buying some protein tomorrow. What's the best whey?

ONS optimum nutrition

also buy some Casein...though its very expensive for a small jar. But it well worth it when you go to sleep and you need protein for those 8 hrs. It makes a jell like substance in your stomach and digest slowly.

[AkiliSmith]

Why do you do bis/tri together. Back/bis or chest/tri works together so nicely.
I was always told to work opposing muscles together. Biceps/Triceps, Chest/Back. Can't remember why, but it made sense to me when I was told about it. Never had a problem with being too sore either.

And I don't feel like I work my triceps good enough if I'm working my chest the same day.

I can see the arguments for both types of workouts, I just prefer working them on the same day.

[Rob S]

ONS optimum nutrition

also buy some Casein...though its very expensive for a small jar. But it well worth it when you go to sleep and you need protein for those 8 hrs. It makes a jell like substance in your stomach and digest slowly.

Casien is useful, but I find it too expensive for what it does. Some cottage cheese and a regular whey shake with fish oil get the job done just as well before bed.

[brat316]

Casien is useful, but I find it too expensive for what it does. Some cottage cheese and a regular whey shake with fish oil get the job done just as well before bed.

Yeah Cottage Cheese and Greek Yogurt. Casien is a milk derived protein anyways.

[Rob S]

Yeah Cottage Cheese and Greek Yogurt. Casien is a milk derived protein anyways.

yup. Milk even works, but I have heard to stay away from Milk before bed because of something regarding insulin.

[terribletowel39]

I'm down for this. Just give me until after this weekend to start. I don't have tennis shoes or anything so once I get a pair of those, I'll be good to go.

[Brent]

That sounds impossible, have you or someone you know done it? That'd be incredible.
when I did powerlifting in HS, I dropped 8 in under 24hrs but I was so tired and dehydrated by weigh-in that I realized it's not worth it haha

[brat316]

How would you work the inside of your chest muscles out? Ya know your inner pecks?

[SuperKevin]

How would you work the inside of your chest muscles out? Ya know your inner pecks?

Pec Flys do the trick

[SuperKevin]

That sounds impossible, have you or someone you know done it? That'd be incredible.

Co worker of mine lost 14 lbs overnight by taking a ton of laxatives and spending like 6-7 hours in the sauna. He made his weigh in but his entire body cramped up on him from dehydration

[Shahin]

how do you all check your body fat? I messed around with one of those lil sensor things that you hold the metal part on both sides. anybody know how accurate those things are because it said i was 6.5% body fat.


it looked like this character right here:http://www.dietandfitnessresources.co.uk/images/equipment/x0041/omron-hand-held-body-fat-monitor-1.jpg

[A Perfect Score]

Losing mass amounts of water weight isnt really that hard. Garbage bags taped around your arms and legs, in a track suit in a sauna doing some form of exercise usually lets you cut 8-12 lbs in 24 hours. I used to have to cut for boxing, never to that extreme though.

[A Perfect Score]

how do you all check your body fat? I messed around with one of those lil sensor things that you hold the metal part on both sides. anybody know how accurate those things are because it said i was 6.5% body fat.


it looked like this character right here:http://www.dietandfitnessresources.co.uk/images/equipment/x0041/omron-hand-held-body-fat-monitor-1.jpg

These things are balls. If you are particularely hydrated that day, it can throw off your entire reading. Skin flaps is the way to go.

[tjsunstein]

That's the little gadget that said I was 16.8%

[brat316]

Where do I go to get my body fat measured?

['cuse-213]

I have a scale that gives me my weight, body fat%, and water%. I don't see how it can calculate the later two by just my feet being placed on it, must be bull.

Edit: Just stepped on it, 5 lbs over my usual weight. Onto Planet Fitness..

[SuperKevin]

I have a scale that gives me my weight, body fat%, and water%. I don't see how it can calculate the later two by just my feet being placed on it, must be bull.

It can track water% based on a small pulse it sends through your feet. At least mine does

[tjsunstein]

I finished my regular routine for the week and have a rest day tomorrow. Anyone have any extra workouts that they do? Sprints or something? I'm not trying to do any lifting or typical cardio.

[Cicero]

Sprints + running stairs was always fun.

[brat316]

I finished my regular routine for the week and have a rest day tomorrow. Anyone have any extra workouts that they do? Sprints or something? I'm not trying to do any lifting or typical cardio.

100 yard lunges....then sprint back. Then lung 10 yards push up 5, lung 10 yards pushs up 5, untill you get back where u finished.

[Rob S]

JUMP ROPE!!!!

I am telling you. Great, great cardio in terms of calorie burning. Also causes great agility gains. Plus, if you are semi-athletic you can pick it up really well within a week to the point where you are doing really cool stuff.

[eaglesalltheway]

I have a scale that gives me my weight, body fat%, and water%. I don't see how it can calculate the later two by just my feet being placed on it, must be bull.

Edit: Just stepped on it, 5 lbs over my usual weight. Onto Planet Fitness..

Planet Fitness is where I go, love it. I heard there was a gym for 10 bucks a month and I thought everything would be made of wood, lol, but they have nice equipment. The only thing I don't like is the barbells don't go over 75 lbs. I don't need it right now, but soon I will if I keep up my current progress when I do benching with the barbells.

[eaglesalltheway]

JUMP ROPE!!!!

I am telling you. Great, great cardio in terms of calorie burning. Also causes great agility gains. Plus, if you are semi-athletic you can pick it up really well within a week to the point where you are doing really cool stuff.

I am a beast with a jump rope, can literally go forever on them. forward and backward. Can do a few of the crossing tricks and spins and stuff, but I am nowhere near as good as some of the videos I've seen of people jumping rope.

[GB12]

I have a scale that gives me my weight, body fat%, and water%. I don't see how it can calculate the later two by just my feet being placed on it, must be bull.
Mine does that too, but I don't even pay attention to it. It usually says I have around 55% water weight and 29% body fat. I'm pretty sure 30% is considered obese and since I'm in good shape there is no way that's anywhere close to accurate.

[brat316]

Planet Fitness is where I go, love it. I heard there was a gym for 10 bucks a month and I thought everything would be made of wood, lol, but they have nice equipment. The only thing I don't like is the barbells don't go over 75 lbs. I don't need it right now, but soon I will if I keep up my current progress when I do benching with the barbells.

What 75lb barbell? I thought they were 45 lbs ones...or are those the Olympic Barbells.

Also Planet Fitness sucks, you can't do power lifts, or grunt or make noise. My friends go there and told me they have bunch of great stuff there for everything else. They have a bunch of Smith Machines but no racks, so you can deadlift, clean and squat. Also your not allowed to do them there anyways. How gyms suck, I want to go back to Temple gym that place was great, compared to Bally. Damn companies targeting the average gym goer, I want to try Gold's gym but not one close by.

[eaglesalltheway]

What 75lb barbell? I thought they were 45 lbs ones...or are those the Olympic Barbells.

Also Planet Fitness sucks, you can't do power lifts, or grunt or make noise. My friends go there and told me they have bunch of great stuff there for everything else. They have a bunch of Smith Machines but no racks, so you can deadlift, clean and squat. Also your not allowed to do them there anyways. How gyms suck, I want to go back to Temple gym that place was great, compared to Bally. Damn companies targeting the average gym goer, I want to try Gold's gym but not one close by.

45 pounds bars, at least what I call them, and everyone I know, lol. I should've said that the dumbbells only go up to 75 lbs, but I figured everyone knew them as the same thing.

And planet fitness is awesome. The last thing I need to hear is some musclehead grunting, its so unnecessary. And your paying one third of almost any other gym, so that negates any female grunting you will miss...kind of.

[Rob S]

Its not grunting about planet fitness. The fact that the ones by me dont have a real bench/squat rack AND ban Deadlifts is what pisses me off. Those are the 3 most important lifts and they dont even have the equipment for them.

[AkiliSmith]

Since I work for the Sheriff's Office I get free access to their gym under the jail. I'm by myself 75% of the time so I can grunt and listen to music as loud as I want.

['cuse-213]

What 75lb barbell? I thought they were 45 lbs ones...or are those the Olympic Barbells.

Also Planet Fitness sucks, you can't do power lifts, or grunt or make noise. My friends go there and told me they have bunch of great stuff there for everything else. They have a bunch of Smith Machines but no racks, so you can deadlift, clean and squat. Also your not allowed to do them there anyways. How gyms suck, I want to go back to Temple gym that place was great, compared to Bally. Damn companies targeting the average gym goer, I want to try Gold's gym but not one close by.

Planet Fitness isn't bad, the one near me lets you do any exercise you want. And the cardio section is fantastic. I've done a Golds free trial, nice gym, lots of equipment, kinda cramped though.

[CJSchneider]

I hate "grunters". The little strains you do to yourself are fine, but I don't need to know you are on the squat rack from across the gym while I have my i-pod turned up full blast.

[eaglesalltheway]

Its not grunting about planet fitness. The fact that the ones by me dont have a real bench/squat rack AND ban Deadlifts is what pisses me off. Those are the 3 most important lifts and they dont even have the equipment for them.

Well mine allows you to do them, they just don't want you to grunt when you do it, lol

[eaglesalltheway]

I hate "grunters". The little strains you do to yourself are fine, but I don't need to know you are on the squat rack from across the gym while I have my i-pod turned up full blast.

I like the sirens they have at Planet Fitness that makes the grunters/weight throwers feel like asshats. Its a rare occurance, but when they go off you'll hear about 10 people laughing, and some incredibly hacked guy is either all flustered or gets pissed. Haha.

[brat316]

I like the sirens they have at Planet Fitness that makes the grunters/weight throwers feel like asshats. Its a rare occurance, but when they go off you'll hear about 10 people laughing, and some incredibly hacked guy is either all flustered or gets pissed. Haha.

I don't grunt, but breath hard, when I'm dead lifting a heavy weight or squatting heavy.

[eaglesalltheway]

I don't grunt, but breath hard, when I'm dead lifting a heavy weight or squatting heavy.

I jsut stick with my mouth being barely open, and forceful breaths when I'm doing a lot. I always find it funny when people are doing light weight and grunting. It makes me think they are jsut looking for attention.

[Rob S]

when people are moving light weight grunting is lame, but hey, if a guy needs to grunt to get up a ridiculous lift I cant currently do, then who am I to judge?

In other news: I just started WS4SB this week as a change from Rip's 5x5. It has been going well, but the repetition day just destroyed me. I am used to lifting heavy for smaller reps. That is how it is for 2 days on WS4SB, but the third day starts off with benching for max reps with 135, taking 60 seconds rest, and doing 2 more sets the same way. I was absolutely gassed and the rest of my workout suffered. Guess its good tho..........gotta build up some endurance clearly.

[Brent]

I don't need to know you are on the squat rack from across the gym while I have my i-pod turned up full blast.
Sad part is that they are spending energy to produce that noise, and thus hurting their chances of getting that lift up.

[Manic Depressant]

Sad part is that they are spending energy to produce that noise, and thus hurting their chances of getting that lift up.

I dunno, it seems to work OK for Ronnie...

6ziOhn-rD7Y

In fact, most serious lifters seem to make a lot of noise while lifting.

[AkiliSmith]

This website has FANTASTIC information to build a workout. It has an animated demonstration of every workout you could possibly think of to do.

http://www.exrx.net/Exercise.html

[SeanTaylorRIP]

Its not grunting about planet fitness. The fact that the ones by me dont have a real bench/squat rack AND ban Deadlifts is what pisses me off. Those are the 3 most important lifts and they dont even have the equipment for them.

I used to go to a planet fitness when I lived in Northern Virginia. Honestly I don't think the Siren ever went off. They only had 3 benches though. The gym I went to had 1 squat rack so I usually hogged it for 45 minutes while everyone else waited. Little room though. I was basically had to move around and do dead lifts by the cardio section. But hell 10$ a month, and Pizza once a month, what's not to like. The Sport and Health club I go to now charges almost as much in a month than I was paying for a year at PF. The S&HC though I go to now has some fine booty. Planet Fitness had leaky roofs and a water fountain that was either warm or not working. There's nothing more discouraging than doing some Military presses with water dripping in your eye.

[awfullyquiet]

grunt after being a bike for 3 hours.

[TitleTown088]

grunt after being a bike for 3 hours.

No AQ, we all know why you ride bikes. So you can grunt the three hours during that bumpy ride. Not afterward :)

[brat316]

grunt after being a bike for 3 hours.

Banana seat will do that to you

[Smokey Joe]

I love snatches.

[brat316]

What are some foods that have lots of good calories in them? Take into consideration for me that I'm vegetarian, no fish either or eggs ahha, oh and I don't eat onion or garlic even if its processed in food.

So far I found Brown rice and Broccoli, and Potatoes and Broccoli to be my meal after working out, anything else?

I need help taking in 3500-4000, and I avoid junk food, and sugar based.

[Sniper]

What are some foods that have lots of good calories in them? Take into consideration for me that I'm vegetarian, no fish either or eggs ahha, oh and I don't eat onion or garlic even if its processed in food.

So far I found Brown rice and Broccoli, and Potatoes and Broccoli to be my meal after working out, anything else?

I need help taking in 3500-4000, and I avoid junk food, and sugar based.

Whey protein?

[Smokey Joe]

I like the sirens they have at Planet Fitness that makes the grunters/weight throwers feel like asshats. Its a rare occurance, but when they go off you'll hear about 10 people laughing, and some incredibly hacked guy is either all flustered or gets pissed. Haha.
Try not throwing your weight when your hang/power cleaning a **** load of weight... After your final rep, all you want to do is get that weight off of you. I usually just drop mine, but if I had a bad set, I'll throw it.

[Smokey Joe]

What are some foods that have lots of good calories in them? Take into consideration for me that I'm vegetarian, no fish either or eggs ahha, oh and I don't eat onion or garlic even if its processed in food.

So far I found Brown rice and Broccoli, and Potatoes and Broccoli to be my meal after working out, anything else?

I need help taking in 3500-4000, and I avoid junk food, and sugar based.
Why are you a vegetarian?

Nothing is better than steak/beef and potatoes after a good lift.

[Sniper]

Why are you a vegetarian?

Nothing is better than steak/beef and potatoes after a good lift.

True story.

[eaglesalltheway]

Try not throwing your weight when your hang/power cleaning a **** load of weight... After your final rep, all you want to do is get that weight off of you. I usually just drop mine, but if I had a bad set, I'll throw it.

That I don't have a problem with myself, but the people who like to bring attention to themselves, by throwing small weights like they are hot ****.

[Smokey Joe]

That I don't have a problem with myself, but the people who like to bring attention to themselves, by throwing small weights like they are hot ****.
As for grunts... I usually have small grunts doing most of my lifts when I do heavy weight, but for squats, sometimes I really let one out if I'm doing a heavy set.

I don't know why, but it seems to help you.

[Smokey Joe]

True story.
I just don't understand how anyone can deprive themselves of the awesomeness of cow, pig, chicken, or lamb... It's mind boggling.

[TitleTown088]

What are some foods that have lots of good calories in them? Take into consideration for me that I'm vegetarian, no fish either or eggs ahha, oh and I don't eat onion or garlic even if its processed in food.

So far I found Brown rice and Broccoli, and Potatoes and Broccoli to be my meal after working out, anything else?

I need help taking in 3500-4000, and I avoid junk food, and sugar based.
Oatmeal or whole wheat noodles, boi.

[Smokey Joe]

When you guys power clean, do you stay up, or do you squat down after you get the weight up?

I always squat down during my hang cleans, but for power cleans, I usually go half way.

[Sniper]

I just don't understand how anyone can deprive themselves of the awesomeness of cow, pig, chicken, or lamb... It's mind boggling.

Cow, pig, chicken, lamb, salmon, swordfish, lobster, shrimp, scallops etc...He did say nothing from animals.

[eaglesalltheway]

Cow, pig, chicken, lamb, salmon, swordfish, lobster, shrimp, scallops etc...He did say nothing from animals.

So that takes away eggs, butter, ice cream, cheese, basically all sweets, lol.

My cousin is a vegan, and this will truly surprise you...

The only mass produced cookie that is vegan approved is the Oreo.

Another reason why Oreos are the best thing in the world... even for vegans.

[GB12]

As for grunts... I usually have small grunts doing most of my lifts when I do heavy weight, but for squats, sometimes I really let one out if I'm doing a heavy set.

I don't know why, but it seems to help you.
I'm pretty sure they did an experiment about that on that Sports Science show and it proved that it does help.

[Smokey Joe]

So that takes away eggs, butter, ice cream, cheese, basically all sweets, lol.

My cousin is a vegan, and this will truly surprise you...

The only mass produced cookie that is vegan approved is the Oreo.

Another reason why Oreos are the best thing in the world... even for vegans.
Without milk though, they are garbage... however, with milk... I think I just jizzed my pants thinking about Oreos and milk.

[eaglesalltheway]

Without milk though, they are garbage... however, with milk... I think I just jizzed my pants thinking about Oreos and milk.

They are much better with milk. I'd imagine soy milk would be similar, as I've tried some soy milk that is pretty good. But if no milk is available, hope the oreos are the double stuffed ones, that will be a little bette rthan regular ones plain.

Funny how this is a genral health thread, and I bring up cookies, lol

[Smokey Joe]

If you wanna gain weight... eat cookies.

[brat316]

Why are you a vegetarian?

Nothing is better than steak/beef and potatoes after a good lift.

religious thing

[brat316]

So that takes away eggs, butter, ice cream, cheese, basically all sweets, lol.

My cousin is a vegan, and this will truly surprise you...

The only mass produced cookie that is vegan approved is the Oreo.

Another reason why Oreos are the best thing in the world... even for vegans.

I"m not vegan haha. Cheese if fine, some ice creams, butter. I usually stay away from them. Cheese I like so I try to limit it to once or twice a week. Ice Cream usually never eat. Butter....I like my olive oil spreads, and not the crap ones with water based olive oil spread.

[Smokey Joe]

religious thing
If I may ask, which religion?

For instance, I wouldn't last a day being Jewish. I don't care what they say... once the pig is killed and chopped up and shipped, the pig is clean.

[Brent]

If you wanna gain weight... eat cookies.
False. Peanut Butter. LOTS of it.

So far I found Brown rice and Broccoli, and Potatoes and Broccoli to be my meal after working out, anything else?
whole grain pasta

reminds me of:
Homer: Wait a minute wait a minute wait a minute. Lisa honey, are you
saying you're *never* going to eat any animal again? What about
bacon?
Lisa: No.
Homer: Ham?
Lisa: No.
Homer: Pork chops?
Lisa: Dad! Those all come from the same animal!
Homer: [Chuckles] Yeah, right Lisa. A wonderful, magical animal.

[awfullyquiet]

amazing stuff

i would also add beans. lots and lots and lots of beans... and nuts.

[Smokey Joe]

False. Peanut Butter. LOTS of it.
Compromise...

Peanut Butter Cookies!

[CJSchneider]

For instance, I wouldn't last a day being Jewish.

Neither would I, I'm uncircumcised.
















Just kidding, but you thought about it.

[awfullyquiet]

that creeps me out a little.

[Smokey Joe]

Neither would I, I'm uncircumcised.

Just kidding, but you thought about it.
Did you know like only 1/3 of males in America are circumcised? I found that shocking... I thought almost everyone was.

Okay, back to weight lifting... So today, I squatted. Fun stuff.

[TitleTown088]

Did you know like only 1/3 of males in America are circumcised? I found that shocking... I thought almost everyone was.



No way. Not that many dudes have anteaters.




Two five year old boys are standing at the potty to pee.

When one says, " Your thing doesn't have any skin on it!"

" I've been circumcised." Says the second boy.

" What does that mean?"

"It means they cut the skin off the end."

" How old were you when it was cut off?"

" My mom said that I was two days old."

" Did it hurt?"

" You bet it hurt, I couldn't walk for a year!"




Why are Jewish men circumcised? Because Jewish women won't touch anything unless it's 20 percent off!

[Brent]

Peanut Butter Cookies!
I want some now.

[TACKLE]

I want some now.

I baked you some. Enjoy!

http://bakingncooking.files.wordpress.com/2007/11/peanutbutter_cookies_0006.jpg

[TitleTown088]

Best cookie? Hmm.. Probably Monster cookie or oatmeal cookie ( homemade of course)

[TACKLE]

I got to go with white chocolate macadamia nut. Though home made chocolate chip and oatmeal raisin are both awesome.

[CJSchneider]

I love it when the weightlifting and fitness thread morphs into the cookie thread.

[Smokey Joe]

I could go for some fudge right now...

But the best store bought cookies are chips ahoy chewy... I could eat those all day.

[Rob S]

When you guys power clean, do you stay up, or do you squat down after you get the weight up?

I always squat down during my hang cleans, but for power cleans, I usually go half way.

I know some guys that catch it so low, and I am pretty sure that is how to do them by the book. I can't catch it so low tho: it feels unnatural to me.

I ate lots of cookies last night. I think they were chewy chips a hoy. Drank lots of beer as well. Good night, but so much for that race haha.

[CJSchneider]

Chewy Chips Ahoy + Beer = nasty burps (I would imagine)

[Smokey Joe]

For front squats, does it matter how you have your arms? I usually cross my arms cause it helps me balance the bar better, but I usually see people in examples and such with the elbows out.

[Rob S]

I always cross my arms. I dont do them that much tho (just every now and then to switch it up) so take it for what its worth.

[bantx]

I only caught it low when it was heavy weights cause its a lot easier to squat it up.

[Cicero]

For front squats, does it matter how you have your arms? I usually cross my arms cause it helps me balance the bar better, but I usually see people in examples and such with the elbows out.

I have to have my elbows out otherwise it hurts my back and doesn't feel like it's balanced right.

[eaglesalltheway]

I baked you some. Enjoy!

http://bakingncooking.files.wordpress.com/2007/11/peanutbutter_cookies_0006.jpg

I make the best peanut butter cookies. Grilling and baking, thats my strength. If we ever have a SWDC meeting I'll make sure I bring cookies and I'll man a grill...

[eaglesalltheway]

Leg Pressed 930 yesterday for my heavy double...I'm on my way to 1K, but there is a problem. The sled holds a max of 810:( (the sled weighs 120). And they don't have any 100 pound plates at Planet Fitness. I think I'm just going to have someone sit on it when I get to that ability, lol.

[diabsoule]

Every morning I wake up I've been doing ab exercises (leg lifts, crunches, sit ups, and bicycle crunches) along with pushups.

At lunch I do more pushups (not many, maybe 15)

Then in the evening I do more pushups, crunches, and walk for an hour.

I've got to lose 50lbs soon.

[tjsunstein]

Every morning I wake up I've been doing ab exercises (leg lifts, crunches, sit ups, and bicycle crunches) along with pushups.

At lunch I do more pushups (not many, maybe 15)

Then in the evening I do more pushups, crunches, and walk for an hour.

I've got to lose 50lbs soon.

Are you a member a gym? I use the sit down bike for 45 miuntes on cardio days and just watch the Phillies. Time flies that way. Burns 394 calories for me as well.

[diabsoule]

Are you a member a gym? I use the sit down bike for 45 miuntes on cardio days and just watch the Phillies. Time flies that way. Burns 394 calories for me as well.

Yes, I am. When I used to go I used the elliptical and treadmill.

[GB12]

Every morning I wake up I've been doing ab exercises (leg lifts, crunches, sit ups, and bicycle crunches) along with pushups.

At lunch I do more pushups (not many, maybe 15)

Then in the evening I do more pushups, crunches, and walk for an hour.

I've got to lose 50lbs soon.
If the goal is to lose 50lbs back off of the abs and do more cardio. Ab exercises aren't going to help much for what you want to accomplish. Ab exercises will build up the muscle, but it won't burn a lot of calories so you won't be losing much weight from it.

[Rob S]

I have dropped a little over 2 lbs as of this morning btw. How is everyone else doing?

[tjsunstein]

I have dropped a little over 2 lbs as of this morning btw. How is everyone else doing?

172, still. 8 pounds until I reach my goal but it's gonna be a while since I do a lot of cardio.

[Smokey Joe]

At around 270. The scale in the locker room said 276 but I subtracted 6 pounds due to shoes, sweat soaked clothes, and not having **** in a while.

My body hurts from my previous two workouts. I hate conditioning tests, have to prepare for one in just 5-6 weeks, which should be plenty of time if I keep practicing and doing other conditioning.

[Rob S]

I hated conditioning tests......altho I was way bigger then. I would probably not mind them as much right now. My cardio is getting pretty good.

[DeepThreat]

I've lost about 2.5 pounds.

[themaninblack]

I really need to start lifting this week but I have absolutely no motivation to go to the gym whatsoever. Idk what it is because I used to be a really hard worker.

[josh07039]

I really need to start lifting this week but I have absolutely no motivation to go to the gym whatsoever. Idk what it is because I used to be a really hard worker.
This is the only thing I can give advice on, motivation. I have struggled with motivation to go to the gym for a while, and is a big part of the reason I've never been in good shape. Over the last year or so, I've really started to get motivated. The big thing is forcing yourself into a routine regardless of circumstances. If you have no time, still go to the gym, just to do it even if you don't stay that long. I've found that once I get into a routine with going to the gym, I will feel guilty and lazy if I don't go one day.

[brat316]

I'm at 147...so pissed that its the end of the third week and havn't added on any more weight. I went from 144 to 147, now I hit a wall.

I'm start making my own weight gainer of whey, oatmeal, banana, peanut butter and milk.

I eat 3000 clean calories, I'm about to up it to 3500.

[brat316]

Every morning I wake up I've been doing ab exercises (leg lifts, crunches, sit ups, and bicycle crunches) along with pushups.

At lunch I do more pushups (not many, maybe 15)

Then in the evening I do more pushups, crunches, and walk for an hour.

I've got to lose 50lbs soon.

Best way to do it, is keep making sure your heart rate changes when doing cardio. Doing cardio for 1 hr is okay, but doing cardio for 30 mins, with different intervals will really burn those calories. The 1 hour cardio, your body will be like ohh snap the first 10 mins, then it'll be like okay I know what to do to now no sweat. Now if you do 30 mins, of intense stuff, like jog then sprint walk, sprint again. You body won't know what the hell to do and you'll burn of more calories and fat that way.

[tjsunstein]

I need to get protein. It's been three weeks at the gym and I haven't been taking any supplements other than Fish Oil that I've discontinued.

['cuse-213]

I have dropped a little over 2 lbs as of this morning btw. How is everyone else doing?

i lietrally dropped a **** and lost a lb right its gotta count for something

[tjsunstein]

Weighed myself today and I'm 167.3. Now 12.7 pounds off of my goal instead of 8 like I was last week. I'm dieting properly and doing a lot of cardio so it's a win win.

[awfullyquiet]

losing weight sucks.
especially if you're of the female variety.

i normally have to lose 15-20 lbs during racing season... not because i'm tubby, but because climbing hills = waaaaaaaay easier when you're 15 lbs lighter. sure i lose a little flatland speed. but superior wind position and smarts tend to win.

[fenikz]

Weighed myself today and I'm 167.3. Now 12.7 pounds off of my goal instead of 8 like I was last week. I'm dieting properly and doing a lot of cardio so it's a win win.

are you like 5'2?

[awfullyquiet]

are you like 5'2?

167, and 5'2.

you look like this guy.

http://media.ebaumsworld.com/picture/DBills13/gingersct2.jpg

[eaglesalltheway]

167, and 5'2.

you look like this guy.

http://media.ebaumsworld.com/picture/DBills13/gingersct2.jpg

A lot of the women riders I know are pretty tall, for women. There are a good amount that are shorter as well, but its funny, I've never seen a female rider (over the age of 16) who isn't either less than 5'2 or 5'3 or more than 5'7 or 5'8. My guess is you are more of an endurance rider, and less of a sprinter?

[tjsunstein]

are you like 5'2?

Funny thing is, I'm 6'0 even.

[awfullyquiet]

A lot of the women riders I know are pretty tall, for women. There are a good amount that are shorter as well, but its funny, I've never seen a female rider (over the age of 16) who isn't either less than 5'2 or 5'3 or more than 5'7 or 5'8. My guess is you are more of an endurance rider, and less of a sprinter?

indeed.

i used to ride about 60-100 miles a day in SA. mountains! ZOOM ZOOM up.

sprinting requires a different body type, just like running. distance runners are lean and efficient. sprinting and track cyclists tend to be muscle, and lots of it.

i.e. theo bos

http://www.breuls.be/Racefietsen/theo%20bos.jpg

the rest are basically any sized... the neat part is about cycling, you can be whatever shape, and still be competitive.

[M.O.T.H.]

First thing that came to mind when I saw rider...was jockey or horseback rider (equestrian), I wont lie. I then thought, "AQ is a jockey? That is awesome." haha. I was tired at the moment. Bikes are cool too, I guess.

[SuperKevin]

I destroyed myself in the gym today in only 20 minutes.

Pull ups x10
Body weight squats x15
Pushups x 10
V situps x 10

On repeat for 20 minutes with no break