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-- Workin Out Thread
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| Originally posted by JayD How much do you all usually bench during weekly routines? |
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| Originally posted by JayD How much do you all usually bench during weekly routines? JaY |
holy shit how big are u phalpax??
anywyas i wanna know how to make my LATS bigger, can anyone suggest a good lat workout..i love those wings...they give u the "V" shape...so some advice plz
well, not that my lats are awesome by any means, but they came from nothing hehe. Lat pull downs and seated rows with the triangle bar feel really good to me. the key is to almost feel like your shoulders dont work and use only your lats to do it. A lot of people are able to turn lat stuff into a shoulder and arm workout. Drop down weight if you need to and isolate those bad boys.
and phalpax I now know what you look like 
there is a German dude in my gym who does shit like you. Fackin huge.
Ok, Im not gonna rummage through this entire thread because its pretty big, but my question doesnt require a novel...
What do you guys find to be the most effective fat burning workouts?
Other than running, because when I work out, I run for about 45 mins on the eliptical.
Ive stopped eating fast food and fried foods. Ive tried to include more salads (fruit and vegetable) in my diet.
What about fat burning supplements, any on the market that are worth buying and trying?
Thx.
try changing up your cardio. The elliptical and treadmills are great and all, but actually running is a bit different. The ground doesnt move for you and it takes more energy to do the same work out. If you are doing cardio before your weights, stop, and do it after, or on a completely seperate day devoted to it.
swimming is the best all around fat burner. running, not jogging hard, *running* burns 900 calories an hour. swimming 700. but you can typically swim longer than you can run (at least once you figure out how to swim right). So hop in a pool. When I was running 5-15 miles, biking 20, and swimming 2-5 miles a day triathalon style, I have never been so taut-skinned. I lost my access to the pool though, and I havent done in a year hehe. but that kind of stuff, real world asskickings, tighten me up more than anything. So get out of the gym once in a while!
so any of the triathalon events. Just go out and do it hard and real life style. No gym equipment.
I cant do actual running because I have bad knees, when running, I can only do so much before I start getting pain in my knees (Plural because both of them are screwed up, if one doesnt hurt, the other will - might be the start of tendonitis). When Im on the eliptical, theres no impact of my foot against the ground, thats why I do that. As for swimming, as long as I can get privledges in my school during the summer to swim. I was on a swim team when I was younger so I do know how to swim properly, my friends nicknamed me 'the great white', 
My stamina sucks ass though, so swimming is gonna kick my ass hard.
I need to loose a good 30 pounds.
Dizamn. well..my sis lost 35 lbs in 3 months workin out with me, so its not that hard. she dropped from 165 to 130. Now shes 122 lbs. shes 5'9"...
anyways. How old are you?
20... 6'1... 211lbs... 76" wingspan... 17" neck... 16.5" biceps... 28" shoulder width... 44" chest... 38 pant size.
Theres all the measurements.
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| Originally posted by PHALPAX flat bench: 1x 405 3x 365 6x 315 6x 275 6x 250 decline: nearly the same as flat bench incline: 1x 330 3x 295 6x 250 6x 245 6x 225 |
hehe. on pant size is that around the waist or the hips...like my actual stomach/waist is 28 inches. but I wear around the hips and usually get 31s or 32s.
ok your knees. I had osgood slaughters disease
"Osgood Slaughters disease is a very common problem in children. It is an inflammation of the bone at the growth plate about two inches below the kneecap, where the tendon attaches. You can often feel or see a lump right at the site. It usually affects children during early adolescence. It affects boys more than girls, and occurs more often in physically active children. It does not cause any permanent harm to the bone or the tendon, but can cause a lot of pain and discomfort.
The cause of Osgood Slaughters disease is not fully known, but is probably due to the rapid growth that occurs in early adolescence, combined with the forceful pull of the tendon on the bone with repeated bending and straightening of the leg. The problem goes away when the growth plate fuses. The way to manage it is to have the child take a break from sports that stress that tendon. Ice and/or Ibuprofen will also help with the pain. Sometimes with a short period of rest (four to six weeks), a child can resume the sport again without pain. Protective knee pads may be helpful if direct contact is a problem"
for a long time and then I got tendonitis lol. anyways. I found that ibuprofen, icing, and doing leglifts got rid of it. I would ice one knee as I sat on the ground with my back against a wall or a couch or something and watch tv. the other knee I would lift straight legged off the ground about 6 inches, hold it for a second, and then drop. do sets of 30 then switch the ice pack over and do the other leg. Do 4 sets on each leg. Dot rid of mine pretty fast.
Weight lifting enduro style with 20+ reps can burn 500 calories an hour. With that many sets and reps you could easily be in the gym for 2 hours and get amazingly trimm quickly.
The diet also helps. Your body needs energy to supply all this stuff. unfortunately, protein being a chain, tends to get devoured instead of fat, which is a complex hard to break substance. So if you eat some protein just before you work out, you have a good energy source to really tear your body up.
then afterwards eat some carbs to get some instant energy replenishment. If your muscles demand enough energy they start pulling on fat reserves. I mean, technically you could eat less and work out harder, but I find that leaves me more lethargic in my daily life. So just try to balance it all out.
Basically this: as long as your body realizes it need to repair muscle instead of destroying it for energy, it will pull fat for energy. So hit those weights hard. and do cardio on a seperate day. Your glycogen limits get tapped with a hard work out or with a hard cardio set. Doing both in one day is futile and just hurts you. So split that up.
So yeah, i think i eventually covered it hehe.
well, it you want to lose some fat, just take somne DNP like i am gonna do soon. its like a magic drug.
*disclaimer - it can kill you
Hey Orb, when I was in HS, I did leg lift's of 840 lbs. But I dont know how much I could do now. Im guessing playing Ice Hockey and Football kinda put my knees in a bad position. 
Usually when I workout, I start off by running for 5 mins to warm up, than I hit the weights for an hour or so, than I finish it off with 45 mins of running, but I normally dont do cardio weight lifting... I usually do heavy lifting.
I need to figure out a steady routine that I could do to keep me in line. I could also use a workout partner, it usually helps.
I think Im just gonna stick to swimming since Im good at it, and since its probably the best single workout a person could do since it involves so many muscles and functions.
thats what im talking about hehe. I dont think its humanly possible to do it with that weight :P
If you are worried about maintaining strength and muscle mass, then dont do the enduro sets. They will burn more fat, however.
I still think splitting it into a 3 days of weights 3 days of cardio per week is the most effective all around routine. Gives muscles time to heal and also you have enough reserves each day to do some truly intense workouts for each.
The most common thing I hear from all muscle mags and articles and everything is this : If you want to gain strength and size stop lifting for two weeks. Right now. Just stop. The majority of people over train and dont give sufficient time for everything to rebuild. Every time I stop for 3-4 days I come back and do my most impressive lifting. I can go harder for longer, its great.
CAnt help yah with a padnah though hehe.
Lol, trust me it is possible, I dont know what the angle was on the machine... I think it was like 45 degrees... I basically took every 50lbs weight in the gym and stuck it on there with a few small weights just to fill up whatever room there was on the bars. 
My teacher told me not to do it cause he was scared I would get a hernia... I also had 4 spotters when doing it (I had the 2 strongest, biggest kids on each side of the weights, and two people next to me controlling the release bars.
I cant workout 6 days a week because I use my schools gym, and during the summer its only open from Mon-Thurs. I want to sustain muscle mass, but I also want to burn fat. But burning fat is my #1 priority because with my body type, gaining muscle will be very easy and quick.
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| Originally posted by Vlad Ok, Im not gonna rummage through this entire thread because its pretty big, but my question doesnt require a novel... What do you guys find to be the most effective fat burning workouts? Other than running, because when I work out, I run for about 45 mins on the eliptical. Ive stopped eating fast food and fried foods. Ive tried to include more salads (fruit and vegetable) in my diet. What about fat burning supplements, any on the market that are worth buying and trying? Thx. |
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| Originally posted by Ygrene And one last thing, the absolute hands down best way to burn fat is to have lots of active muscle. The more active muscle you have, the more calories you will burn all day long. By lifting weights you create a calorie burning opportunity at the time of the exercise AND you extend it outside of the gym because your muscles now need more calories for repairs and new muscle construction. |
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| Originally posted by Vlad You could have summed that up into one word... Swim. The problem with doing it first thing in the morning is that I use my schools gym, and I live no where near my school, also, Im not a morning person. =\ |
...I just dont get how we are talking about the same thing hehe...I wouldnt be able to do it with 15 lbs...literally, much less close to 900. Itd be impossible for me. Im not weak and for someone to be able to lift 60 times the weight I can? lol. I dunno though...weirder shit has happened.
If you really want to lose that fat Id say 2 hours of enduro weights. doing 15 sets of 20 reps (3 rounds of 5x20) per muscle group. break it into three days. A chest and back day, biceps triceps shoulders day, and a leg day. then between those do your cardio.
Ive gone through my fat stages, but I really do think stopping all alcohol consumption, and staying active longer through the day helps. Go out on walks or just be moving. Dont work out and then go take a nap for 5 hours or sit and watch tv the rest of the day.
Also, if you REALLY want to do it...fasting. Ive done 5 day fasts. You lose 1 lb a day. At any given point your body has enough stuff in it to fast for 40 days and not die. My friend did one. it was insane.
Just drink a lot of tea and dont eat. Its a rather amazing experience...day 3-4: Euphoria setting in...its delightful I think Im going to do one again. Working 40 hours a week I still did one...its amazing how much energy you have. Also shows you what a fucking food monkey you are. Youll know what I mean if you do it.
Also: We arent talking about the same leglifts hehe. It literally is impossible thats basically like sitting on a 2x4 and putting your ankles over a 2x4 and resting 840 lbs on your knees with no flexing allowed.
The things im talking about rely on tendons only. Which is why you do them. It exercises the tendon that runs through your knee and attaches to the growth plate on the shin.
Lol, yea Im talking about full on leg press. My legs are incredibly strong and I sometimes have a hard time working them out because ALOT of standard machines dont have enough weight for my legs...
I can do leg extensions of @ 400lbs x 5. (atleast)
As for that fasting thing... I think Im gonna try it. But Im also gonna throw in a shake after I work out. I only problem with drinking tea is that I have a high tolerance of sugar, so I end up putting like 5 tsp of sugar + lemon in my tea. Im gonna see if I can get back into the gym on Weds and from then on Im gonna try to keep myself on the diet.
BTW, at my peak, I had a 50" chest and 21" biceps, but after sitting on my ass for 3 years, everything went away. 
Also, do you guys have any tips on how to even out the strengths of my arms... cause my right arm can curl @ 45-50lbs x 10 and my left only @ 25-30lbs.
Just realize that fasting means not eating. If you have a shake, you will literally not have done anything by not eating except lowering your caloric intake. Not eating ANYTHING and only drinking water, tea is alright, but sugar adding would also be bad, changes your body chemistry. Also: You cant work out while you fast, your body will consume the muscles first.
but yeah, limiting caloric intake to whatever then workin out is good too. Just eat more than the shake if you are gonna work out, or again, it will eat your muscles if it starts hitting starvation mode. Starvation makes your body hold onto fat like its life (because it is) and youll end up losing strength and muscle mass. Just cut out shit like sugar and fat from your diet. That way you wont be replacing what youve burned off.
the leg lifts i am talking about are sitting on the floor and leaning against the wall and lifting your foot off the ground while your leg is already straight. Like...if you had a cast around your leg and it HAD to be straight and you had to lift your foot off the ground for someone to put a pillow under your foot...and im not talking about leg extensions either hehe. This is not an exercise im talking about! repeat, not an exercise!
dunno if that makes sense.
edit: my tip would be to use a barbell or other straight bar for doing bicep curls and then really work on posture and correct motion. No going really fast to get momentum from your right arm and making your left arm not work hard. do a 2 count up 3 count down instead of an explosive lift. When your left arm poops out, stop. That way your right should get weaker and left get stronger. Just cut out the individual arm isolation.
What foods are low/no fat & low/no carbs? Im thinking a salad... but do they make low fat/low carb dressing?
For salads just mix some olive oil and balsamic vinegar over the top, mix well and eat. Super good for you and my favorite dressing ever.
If you stay away from white starchy foods and dairy products youll be solid. Chicken, fish, salads, fruits N veggies, pastas with home made sauce, lean meat (more expensive but hey), and turkey are all good.
I mean, a piece of cheese on your sammich aint gonna kill you, but the constant influx of milks and yogurts and creams and cheeses that most people eat is disgusting.
Another thing to cross reference is the Glycemic Index. The lower the # the better. its a reference to see how much insulin your body will have to dump to convert sugars and stuff. Potatoes and white rice are bad, that kind of thing. Some real surprises in there.
Basically, stay away from everything most people in America eat. Red meats, fats and sugars, enriched white breads/pastries, and dairy products.
Fruit has a property in it that speeds the transport of fat through your body. Which is why old people shouldnt eat more than 4 pieces of fruit at a time, increases risk of clogs...anyways. Its a good thing to eat in the mornings and before work outs/during long hikes because the natural sugars and the aforementioned fat thing really boost your energy and are nice for bumpin up the old metabolism.
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