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-- Workout Thread IV
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quote:

Originally posted by Sammy V Yes, I ignored most of what you said. We are not dolphins or whales, what works for them is not going to work for us. You sound like you read most of that in a book. Post one of your training logs for all to see, if you train hard and heavy, you would know you needed sleep to recover. Personally, the order of importance is workout, sleep, nutrition.

nutritoin #1
rest #2

if you had to choose between eating an extra 2000 calories in the day.. or getting 2 hours of sleep, the 2000 calories would be more beneficial towards your workout.

im on a special routine right now trying something new.. it goes like this

full body 3 times a week
1:15 minute rest breaks
4 sets per muscle group

this is phase 4 right now

phase 1 was 15 reps 3 sets 30 sec break
phase 2 was 12 reps 3 sets 45 sec break
phase 3 was 10 reps 3 sets 1 minute break


each phase at least 2 or 3 weeks.


right now im at muscle building. noticing some slight weight gains, endurance gains through the roof and strength gains increasing.

height 5'11 145 lbs
max bench : 205 lbs (last time i tried)
max squat : 185 (last time i tried)
max lat pull ups 33 reps (last time i tried)
max dips (+115 lbs) 5 reps

calorie goal per day (3000) trying to get up to 5000 at some point

body fat % is at around 6-9 right now

quote:

Originally posted by Nrg2Nfinit im on a special routine right now trying something new.. it goes like this full body 3 times a week 1:15 minute rest breaks 4 sets per muscle group this is phase 4 right now phase 1 was 15 reps 3 sets 30 sec break phase 2 was 12 reps 3 sets 45 sec break phase 3 was 10 reps 3 sets 1 minute break each phase at least 2 or 3 weeks. right now im at muscle building. noticing some slight weight gains, endurance gains through the roof and strength gains increasing. height 5'11 145 lbs max bench : 205 lbs (last time i tried) max squat : 185 (last time i tried) max lat pull ups 33 reps (last time i tried) max dips (+115 lbs) 5 reps calorie goal per day (3000) trying to get up to 5000 at some point body fat % is at around 6-9 right now

Just as I thought. You train too light, there is nothing for you to recover from. Check out www.westside-barbell.com to learn about strength and size. Finish that program and then try this...Email me if you want pointers. Tons of videos on youtube too.

at least we have opted to live a healthier life than drinking every day and shit like that...

not that it's bad, but being healthy feels so much cooler

quote:

Originally posted by winston at least we have opted to live a healthier life than drinking every day and shit like that... not that it's bad, but being healthy feels so much cooler

True...

my back is sooooooooooooore; i love it!

Extended my long run to 25,5k today. A major part of it went over small, unpaved forest roads.. Great place to run. It went pretty smooth until the 2 hour mark, then I started to feel yesterdays 11k run (which I thought wasn't that hard).

Next week I'm doing a 20k race, the week after that another 25+k long run. Looking forward to it already.

I'm totally changing my workout. New plan looks like this:

30 minutes on the treadmill. 5 mins warmup and cool down, 20 mins straight run.

Superset of leg press @ 100lbs/squat jumps
- 20 reps leg press
- 20 squat jumps
- 20 reps leg press
- 20 squat jumps

Jumping jacks or ******s or situps in between

- 2 sets of hamstring curls @ 50 lbs, 15 reps

JJ/BP/SU

Superset of thigh adductor @ 60lbs/abductor @ 50lbs
- 20 reps add
- 20 reps ab
- 20 reps add
- 20 reps ab

JJ/BP/SU

Superset of pushups/bicep curls @ 5lbs each
- pushups to failure (prolly about 15, lol)
- 12-15 reps curls
- pushups
- 12-15 reps curls

JJ/BP/SU

Superset of seated rows (not sure what weight yet, I've never done these before)/bench dips OR shoulder raises
- 12-15 rows
- 12-15 dips/raises
- 12-15 rows
- 12-15 dips/raises

JJ/BP/SU

Superset of crunches/back extensions on the exercise ball
- 12-15 crunches
- 12-15 back
- 12-15 crunches
- 12-15 back

quote:

Originally posted by Nrg2Nfinit im on a special routine right now trying something new.. it goes like this full body 3 times a week 1:15 minute rest breaks 4 sets per muscle group this is phase 4 right now phase 1 was 15 reps 3 sets 30 sec break phase 2 was 12 reps 3 sets 45 sec break phase 3 was 10 reps 3 sets 1 minute break each phase at least 2 or 3 weeks. right now im at muscle building. noticing some slight weight gains, endurance gains through the roof and strength gains increasing. height 5'11 145 lbs max bench : 205 lbs (last time i tried) max squat : 185 (last time i tried) max lat pull ups 33 reps (last time i tried) max dips (+115 lbs) 5 reps calorie goal per day (3000) trying to get up to 5000 at some point body fat % is at around 6-9 right now

As a pro athlete I can say that i'm in pretty damn wicked shape year round and I have never seen anyone get up to 33 pull ups. Thats ridiculous. I don't see what kind of strength gains you're after!

quote:

Originally posted by Nrg2Nfinit im on a special routine right now trying something new.. it goes like this full body 3 times a week 1:15 minute rest breaks 4 sets per muscle group this is phase 4 right now phase 1 was 15 reps 3 sets 30 sec break phase 2 was 12 reps 3 sets 45 sec break phase 3 was 10 reps 3 sets 1 minute break each phase at least 2 or 3 weeks. right now im at muscle building. noticing some slight weight gains, endurance gains through the roof and strength gains increasing. height 5'11 145 lbs max bench : 205 lbs (last time i tried) max squat : 185 (last time i tried) max lat pull ups 33 reps (last time i tried) max dips (+115 lbs) 5 reps calorie goal per day (3000) trying to get up to 5000 at some point body fat % is at around 6-9 right now

Good lord son, u better start eating some food at that weight for your height. You also bench more than u squat??

quote:

Originally posted by KiNeTiC ENeRgY You also bench more than u squat??

Maybe he's one of those misproportioned dudes who's all top?

quote:

Originally posted by matty As a pro athlete I can say that i'm in pretty damn wicked shape year round and I have never seen anyone get up to 33 pull ups. Thats ridiculous. I don't see what kind of strength gains you're after!

i do alot of rock climbing so ive trained myself well with chinups 2 fingers, 1 hand (i can do about 3 to 5 on each hand on a good day. But as people have mentioned im looking for strength gains in my legs lol

quote:

Originally posted by KiNeTiC ENeRgY Good lord son, u better start eating some food at that weight for your height. You also bench more than u squat??

this picture is of me at 137 138. At this point i was benching 205 lbs.

I have some lower back problems and need to strengthen my back.. this is why my squat is so low. If you put me on a leg press i can easily do 5 plates on each side or even 6 (so thats 450 to 540 lbs).

I would like to get to 165 lbs max! preferably 155 lbs as more weight then that will start to hinder my ability to climb

quote:

Originally posted by jennypie Maybe he's one of those misproportioned dudes who's all top?

i have a size 28 29 waist and long legs. I would definatley like to bulk up on my legs a bit thats for sure. I wouldnt say im completely disproportionate.. granted my arms are a tad larger then my calves (but not by much!)

Fuck. Starting my new routine today. I'm nervous, lol.

It is not like you started exercising yesterday. You can do it !!!

True! Haha thanks Chimera!! Lol...come to the gym with me!

quote:

Originally posted by Sammy V www.t-nation.com

useful advice up there...

I'm jogging for about 35-40 and hitting the weight room afterwards.

i ran for only 10 mins again today - didn't want to aggrevate the foot any more than it already is.

overall a leight workout. my headphones were starting to annoy me.

20 pullups, 20 leg lifts, 20 dips; and some abwork w/ weights.

glad i went - but just didn't feel...all that motivated? i dunno what the right word is ; but just didn't feel right. gym was basically empty too - had the place pretty much to myself.

maybe that's what did it....its weird...i hate working out on my own; but i love group stuff. like Group PT at my last unit was a blast. granted there was little variety (although, since i led it, i could basically do whatever i wanted with the group...hehehe); but it was fun to work out with people. i hate running the treadmill by myself, especially when my headphones keep popping out. blah.

quote:

Originally posted by jennypie True! Haha thanks Chimera!! Lol...come to the gym with me!

now that i'm finally in my apt i'm gonna rest then go to the gym in like 3hrs. sauna!!!

Omg I'm feeling so lazy and unmotivated today. I want to go but I don't want to go, lol. Ughhh. I know once I'm actually there I'll be fine, I just don't want to leave the house.

quote:

Originally posted by jennypie Omg I'm feeling so lazy and unmotivated today. I want to go but I don't want to go, lol. Ughhh. I know once I'm actually there I'll be fine, I just don't want to leave the house.

i don't either but i DO want to go to the sauna

Well fuck I guess I'm not going today...bf just took off and I wanted a ride.

quote:

Originally posted by jennypie Well fuck I guess I'm not going today...bf just took off and I wanted a ride.

go run around neighborhood? do crunches and JJ/BP/SU in living room?

Too snowy/slushy for a run around the neighbourhood. Not gonna lie, I just don't want to fucking work out today, lol. My sister is gonna give me shit.

But actually I drank quite a bit last night/am a little hungover, so I shouldn't really be working out anyways.

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