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Old 06-09-2009, 07:30 PM    (permalink
Shahin
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Default Weight-Lifting Thread (General Fitness Thread)

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.



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
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Old 06-09-2009, 07:42 PM    (permalink
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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.
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Old 06-09-2009, 07:51 PM    (permalink
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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.
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Old 06-09-2009, 07:51 PM    (permalink
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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.
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Old 06-09-2009, 07:53 PM    (permalink
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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.
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Old 06-09-2009, 07:56 PM    (permalink
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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.
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Old 06-09-2009, 07:57 PM    (permalink
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Originally Posted by tjsunstein View Post
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.
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Old 06-09-2009, 08:04 PM    (permalink
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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.
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Old 06-09-2009, 08:05 PM    (permalink
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Quote:
Originally Posted by tjsunstein View Post
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.
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Old 06-09-2009, 08:06 PM    (permalink
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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.
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Old 06-09-2009, 08:07 PM    (permalink
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what exactly does fish oil do?
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Old 06-09-2009, 08:10 PM    (permalink
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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.
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Old 06-09-2009, 08:10 PM    (permalink
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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.
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Old 06-09-2009, 08:14 PM    (permalink
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what exactly does fish oil do?
http://www.sherdog.net/forums/f15/sh...tation-719643/

sherdog FAQ ftw
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Old 06-09-2009, 08:14 PM    (permalink
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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.
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Old 06-09-2009, 08:20 PM    (permalink
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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.
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Old 06-09-2009, 08:32 PM    (permalink
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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.
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Old 06-09-2009, 08:32 PM    (permalink
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its always better to bulk clean, but its tough and expensive.
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Old 06-09-2009, 08:34 PM    (permalink
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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.
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Old 06-09-2009, 08:41 PM    (permalink
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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.
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Old 06-09-2009, 08:43 PM    (permalink
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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.
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Old 06-09-2009, 08:46 PM    (permalink
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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.
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Old 06-09-2009, 08:47 PM    (permalink
eaglesalltheway
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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.
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Old 06-09-2009, 08:49 PM    (permalink
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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.
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Old 06-09-2009, 08:53 PM    (permalink
eaglesalltheway
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Originally Posted by AkiliSmith View Post
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.
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