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Old 07-17-2009, 10:03 AM    (permalink
Rob S
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Originally Posted by themaninblack View Post
Anything I should do on the heavy bag to start out? I'm not really in good shape right now n I don't want to over do it.
At this point I am mainly using it for cardio (not training) so I am not fussing about what punches I am throwing, but in general its used for working on combinations. Just stick to some basic stuff like the 1-2, Jab-Cross-Hook to body-Hook to head. I sometimes do what is akin to a sprint and just plant my feet and rip hooks to the body as fast and hard as I can for a minute.

I think the key is to break it up into rounds tho......I dont know it helps, but it is great for having that goal to make it through 3 minutes and you know you have that rest coming (1 min rest). I try to do like 6 three minute rounds on cardio day in addition to my normal jump rope routine which is 9 rounds.
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Old 07-17-2009, 11:58 AM    (permalink
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Originally Posted by Ravens1991 View Post
no it is a squat variation. It isnt like this




I will try to find a picture of it


It is a hack squat machine


Alright, gotcha...

Edit: Like Rob said though, definitely stick with squats...
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Old 07-17-2009, 06:56 PM    (permalink
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eh......you gotta squat. Just do it. Stretch, lower the weights, do whatever you need to to perform actual squats that at the very least hit parallel. Unless a doctor advises against it it is pretty much a necessity.

Actually, I have an idea for you: try front squats. They are generally easier to hit depth on.
Front squats are a huge ego deflater since its like 100 pounds less than my back squat. :(
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Old 07-17-2009, 10:16 PM    (permalink
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I front squatted 315 today... chicks dig 3 plates. But I like Back Squats better, cause I get to add that extra plate+ on each side.
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Old 07-18-2009, 08:48 AM    (permalink
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i went to UCF to workout on tuesday...

i used to be able to do 3x5 with 405 on back squats....


i struggled doing 3x8 with 225 :(


thats what i get for not doing squats since December
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Old 07-18-2009, 11:17 AM    (permalink
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I front squatted 315 today... chicks dig 3 plates. But I like Back Squats better, cause I get to add that extra plate+ on each side.
Its one of the positives, though i must say I don't like it when too many people are watching... I'm afraid I'll eff up or let go a big ripper, lol.

See how many people you have watching you when you make 4 or 5 trips back and forth across the gym to get two playes each time so you can do what you want on the leg press. I maxed out my leg press at 930 (that's as ahigh as it goes) a few weeks ago, and it seemed like half of Planet fitness was watching me. I kind of thought it was cool, but they probably thought I was being a dick and showing off, lol.
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Old 07-18-2009, 11:56 AM    (permalink
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I front squatted 315 today... chicks dig 3 plates. But I like Back Squats better, cause I get to add that extra plate+ on each side.
Front squats are so rough. I usually just stick to the back squats but once every 2 weeks I try to get front squats in.

Just got back from a detox run, it really is the best way to recover from the night before. Especially when its 95 degrees and humid as ****.
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Old 07-18-2009, 01:03 PM    (permalink
Rob S
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Once I get the bar in a stable position I like front squats waaaaay more than back squat. The squat itself is way more balanced imo.
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Old 07-18-2009, 09:15 PM    (permalink
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Once I get the bar in a stable position I like front squats waaaaay more than back squat. The squat itself is way more balanced imo.
I can't do them with my elbows pointing outwards. My arms are too big I guess. I have to cross my arms. However, I kinda cheat and put one of those pads around the bar. When I do it without the pad, it puts too much pressure on my collarbone.
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Old 07-18-2009, 09:18 PM    (permalink
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Exactly 2 weeks away until I report for camp. I'm gonna max out next week. I'm going for at least:

Flat Bench - 315
Incline Bench - 295
Back Squat - 455
Power Clean - 255
Power Snatch - 165
40 Yard Dash - 5.3
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Old 07-18-2009, 09:30 PM    (permalink
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I can't do them with my elbows pointing outwards. My arms are too big I guess. I have to cross my arms. However, I kinda cheat and put one of those pads around the bar. When I do it without the pad, it puts too much pressure on my collarbone.
You have to build up your shoulders so you can rest the bar on the muscle rather than the bone. I had the same problem last year, but now it's a lot more comfortable.
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Old 07-18-2009, 09:39 PM    (permalink
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You have to build up your shoulders so you can rest the bar on the muscle rather than the bone. I had the same problem last year, but now it's a lot more comfortable.
You might be right. I haven't done front squats without the pad in a while, but just getting into the form I do, I noticed that my shoulder muscles is slightly higher than the collar bone.
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Old 07-18-2009, 09:40 PM    (permalink
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we like to call that pad round here a tampon
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Old 07-19-2009, 05:42 PM    (permalink
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I'm bulking, screw this diet. Food is free at home during the summer.
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Old 07-19-2009, 07:47 PM    (permalink
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I'm bulking, screw this diet. Food is free at home during the summer.
Fatty. ;)

I hear ya man. My mom is spoiling me with good food for the summer.
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Old 07-19-2009, 07:54 PM    (permalink
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I need to start eating less for this to work out like I want it too. I eat three meals a day but in large proportions. I just love food. It's not that I'm fat either, I'm 6'0; 170 pounds. I just want this body fat gone especially in the midsection. It looks weird cause my arms are skinny.
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Old 07-19-2009, 08:00 PM    (permalink
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Question for those who have done a bulking cycle before.

2 things to keep in mind.

1. I am an absurdly easy gainer.

2. I am doing my bulk really, really clean. Milk and a little natural Peanut Butter are the worst things I will be eating. So, yeah.

My question is.....being that I am an easy gainer can I expect to gain fat during this cycle even tho my diet will be clean as hell or can the weight come in exclusively muscle form?
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Old 07-19-2009, 08:48 PM    (permalink
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Question for those who have done a bulking cycle before.

2 things to keep in mind.

1. I am an absurdly easy gainer.

2. I am doing my bulk really, really clean. Milk and a little natural Peanut Butter are the worst things I will be eating. So, yeah.

My question is.....being that I am an easy gainer can I expect to gain fat during this cycle even tho my diet will be clean as hell or can the weight come in exclusively muscle form?
no matter how clean your diet is... you will gain some fat


though, having a really clean diet will limit how much fat u actually gain during the bulk
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Old 07-19-2009, 08:50 PM    (permalink
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yeah thats what i figured
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Old 07-19-2009, 09:03 PM    (permalink
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Rob JW, why are you bulking up?
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Old 07-19-2009, 10:09 PM    (permalink
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Rob JW, why are you bulking up?
I am not planning on fighting again most likely and I would like to get my lifts up higher and I am going to need more cals to make that happen.
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Old 07-19-2009, 10:12 PM    (permalink
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I see, yea the bad part of fighting is weight cutting is a *****. I know it from wrestling, you gotta respect someone like Alves.
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Old 07-19-2009, 10:15 PM    (permalink
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Originally Posted by Ravens1991 View Post
I see, yea the bad part of fighting is weight cutting is a *****. I know it from wrestling, you gotta respect someone like Alves.
yeah dude. he has a 30 lb weight cut. that blows. My best friend gets even worse tho. Mainly its his own fault, but the dude fights at 132 and blows up to at least 160 inbetween fights. This time he outdid himself tho.....he hit 167.
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Old 07-19-2009, 10:22 PM    (permalink
tjsunstein
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I'll bulk with you Rob. I obviously need it because my summer goal was to get to 180, now I wanna get to 190, and I'm at 174 right now. How exactly do you eat a clean diet?
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Old 07-19-2009, 10:29 PM    (permalink
Rob S
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I'll bulk with you Rob. I obviously need it because my summer goal was to get to 180, now I wanna get to 190, and I'm at 174 right now. How exactly do you eat a clean diet?
I am not going to do a hardcore bulk right now. I am probably going to eat maintenance, which is probably around 3000 for me. It is still much sweeter than the 2000 I was eating with no carbs. So, hopefully I will gain some muscle or at least see my lifts go up, but still dump some fat.

As for eating clean, so many people have different outlooks. I tend to be extreme. Becauce I am so extreme, I will spare you my take. Essentially, the big rules with clean eating center around lean protein, healthy fats, and limited carbs.

I suggest following these 7 rules by John Berardi, pretty much the king of diet and nutrition:

The 7 Rules of Good Nutrition

Here’s my take on it. I call these principles, "The 7 Rules of Good Nutrition."

These aren’t the newest techniques from the latest cutting-edge plan. Rather, they are simple, time-tested, no nonsense habits that you need to get into when designing a good eating program.

1. Eat every 2-3 hours, no matter what. You should eat between 5-8 meals per day.

2. Eat complete (containing all the essential amino acids), lean protein with each meal.

3. Eat fruits and/or vegetables with each food meal.

4. Ensure that your carbohydrate intake comes from fruits and vegetables. Exception: workout and post-workout drinks and meals.

5. Ensure that 25-35% of your energy intake comes from fat, with your fat intake split equally between saturates (e.g. animal fat), monounsaturates (e.g., olive oil), and polyunsaturates (e.g. flax oil, salmon oil).

6. Drink only non-calorie containing beverages, the best choices being water and green tea.

7. Eat mostly whole foods (except workout and post-workout drinks).
So what about calories, or macronutrient ratios, or any number of other things that I’ve covered in other articles? The short answer is that if you aren’t already practicing the above-mentioned habits, and by practicing them I mean putting them to use over 90% of the time (i.e., no more than 4 meals out of an average 42 meals per week violate any of those rules), everything else is pretty pointless.
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