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Weight-Lifting Thread (General Fitness Thread)

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  • Originally posted by senormysterioso View Post
    It's basically just circuit training. You use the same weight for a bunch of different movements, going from one right into the next. The cosgrove evil 8 is a mother ******. It will wreck you.
    The man speaks the truth. I love it.
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    • Surprised this thread hasn't picked up a lot more with 3 months until basically the beginning of Summer.

      I'm currently starting a diet, workout to lose about 10 pounds in 3 months. 300 calories below maintenance and a mile and a half every other day after my workout. 40 minutes of stationary bike other days.

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      • Pretty excited about the increase I've been seeing on the bench.

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        • In January I started lifting again. It wasn't really a New Years resolution but I guess it kinda looks that way. I'm about 6 weeks in and things are going well. Just a simple program where you squat, bench, and row on one of the days (workout A), squat, deadlift, and overhead press the other day (workout B). Three days a week, do ABA one week, BAB the next, so on and so forth.

          I have gained about 5 lbs but my waist is smaller. I will probably keep bulking until sometime in March, then I'll try to cut down to 220ish lbs. by summer.

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          • Originally posted by ATLDirtyBirds View Post
            Pretty excited about the increase I've been seeing on the bench.
            didnt u do westside barbell for skinny bastards? If you did how did u like it

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            • Originally posted by Ravens1991 View Post
              didnt u do westside barbell for skinny bastards? If you did how did u like it

              I follow WS4SB Part III with my own modifications.

              He has:

              MONDAY – Max-Effort Upper Body
              TUESDAY – Dynamic-Effort Lower Body
              WEDNESDAY – Off
              THURSDAY – Repetition Upper Body
              FRIDAY – Max-Effort Lower Body
              SATURDAY – Off
              SUNDAY – Off

              I do

              Mon-Max Effort Upper
              Tues- Complexes and HIIT
              Wed- Max effort lower body
              Thurs- Distance running
              Fri- Repetition Upper Body
              Sat- At least 30 min cardio
              Sun- At least 30 min cardio

              I feel as if I don't get enough out of the lifting on upper body days, so I'll usually follow the work out, then add a couple sets of extra exercises in a 20-30 minute session later in the day.

              And I absolutely love it. I really don't put on weight because I'm still probably too gun shy on my calorie intake (stick at 3000-3300) and all of the cardio stuff.

              But my strength is definitely improving. I went from putting up a a fluke 325 that I struggled for weeks to get again to putting up a very solid 1 rep max of 360 today.

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              • Wow 360 on bench is impressive especially with all that cardio. Are your other lifts up there as well?

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                • How ******* big are you, ATL?

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                  • Trying to get cut for SB. Started eating healthy again a couple weeks ago, was down to 193 this weekend. Was probably ~200 when I started. So not bad in a week of work, only eating healthy and running a bit.

                    Going to try to get down to 185-187 for SB and then bulk up to like 210 by the end of the summer.
                    Virginia Tech.
                    ACC Champions 2004, 2007, 2008, 2010

                    Next Up: 2012

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                    • Originally posted by killxswitch View Post
                      Wow 360 on bench is impressive especially with all that cardio. Are your other lifts up there as well?
                      My leg press is very good, but it's been a while since I've done that. My upper body strength is very impressive, but my squats and stuff leave a bit to be desired considering the numbers on my upper body.

                      Originally posted by MetSox17 View Post
                      How ******* big are you, ATL?
                      6'2 185-190.

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                      • Never done it but is reverse grip bench more of a shoulder/back exercise?

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                        • Originally posted by SeanTaylorRIP View Post
                          Never done it but is reverse grip bench more of a shoulder/back exercise?
                          No it's still working your chest, but I wouldn't recommend it.

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                          • It's a tricep thing, it's basically the same thing as close grip but it's more natural (for me anyone) because your wrists are bending at odd angles. It might be worth a try to see if you're more comfortable with it.

                            That is correct comahan
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                            • Yeah I started WS4SB III, I did the upper body today, feels like I didn't do ****. We'll see tomorrow. After doing the 5x5 for 15 weeks, I guess most other things to give you as intense a workout.

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                              • Originally posted by bhaarat316 View Post
                                Yeah I started WS4SB III, I did the upper body today, feels like I didn't do ****. We'll see tomorrow. After doing the 5x5 for 15 weeks, I guess most other things to give you as intense a workout.
                                Yeah, the work out feels a little skimpy to me. I normally throw in some triceps work and ab work. Then repeat a little bit of everything later on if I have time.

                                And on the lower body I generally get deadlifts after squats in there.

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