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-- Working Out Thread Part II
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kickbacks are a bitch and a half lol..b ut their really good to isolate the medial head of the tricep (a neglected part of the tricep)




about the diet.. it seems that 200 grams of protein is alot.. i dont know how i would be able to consume that much a day without shitting like a race horse.. i used to take alot of mass gaining shakes i manged to gain a couple of lbs on those.. but i felt i was definatley over exerting it since i was going to the washroom way too many times..

a high carb diet might be the best answer but it would definatley be really tiring. my flexibility is also very shitty.. maybe i need to lengthen my muscle fibres in order to increase their growth potential?... i just started taking yoga now so w'ell see what that does. Its all a big experiment lol

I always try kickbacks, but I dont think I do them right. I never feel anything after im done. Any tips?

today:

flat bench db

1x15 45s
3x10 60s
1x12 50s

T-Bar rows

1x12 45
3x10 70
I was focusing on using as little bicep and shoulder as possible by locking them and realllly slow let downs and a crazy all body tensed shot up to contraction where I would squeeze as hard as I could and really feel the back writhe. Felt good.

incline flies

3x10 45s
as my rotator cuffs heal im getting closer and closer to full extension. taken my 2 years but im getting close hehe. again, locked elbows and focusing a lot more on negatives than i usually do. Added some fun to it

bent over reverse db flies

1x10 20
1x8 30
1x10 25

called it a day. kinda been having a half rack a night for last 2 nights and not the best sleep on earth hehe. I need to get my intensity back !

eating tons of lean beef and sweet potatoes though. its jawesome.

quote:

Originally posted by Evil_Gnome I always try kickbacks, but I dont think I do them right. I never feel anything after im done. Any tips?

raise your elbow as far up as you can

quote:

Originally posted by Floorfiller ???? please elaborate? are you talking like a shoulder movement combined with a squat or something?

Hehehe.....it's kind of a movement that I modified.

I really prefer doing behind-the-neck presses on a Smith machine because it keeps my form so consistent. However, I don't like doing them seated because I don't feel like my hips are far enough underneath me, and I feel like I lose out on the full benefits of the movement. I think I just don't feel stable enough seated and I think I'm more likely to cheat on the movement.

So what I do is just basically assume a lunge position and kneel to perform the exercise. I alternate which leg I put forward and which leg I kneel on for each set. It just feels more natural for me; kinda weird though, I know.

But if you think about in terms of stability, it's exactly the type of form powerlifters use when they are doing overhead presses. Albeit, they are not in a full kneeling position.

I dunno, sometimes I do weird stuff but it just feels right.

What are you calling a kickback? Is that something like a skull crusher? Or some sort of pull down?

this is the kickback.. it works your tricep (mainly the medial and long head)

the best way to actualy maximize the workout on the rep is to point your thumb parallell to your arm.. and not downward like in the above picture

also your arm should be straight at the rep extension

quote:

Originally posted by Evil_Gnome I always try kickbacks, but I dont think I do them right. I never feel anything after im done. Any tips?

you probably do them with bad form and too much weight. drop the weight and practice it with a nice controlled movement...nice squeeze at the top...and a slow negative. i'm just saying because that's been my problem in the past hehe. you probably are swinging the arm waaay too much...

quote:

Originally posted by Ygrene Hehehe.....it's kind of a movement that I modified. I really prefer doing behind-the-neck presses on a Smith machine because it keeps my form so consistent. However, I don't like doing them seated because I don't feel like my hips are far enough underneath me, and I feel like I lose out on the full benefits of the movement. I think I just don't feel stable enough seated and I think I'm more likely to cheat on the movement. So what I do is just basically assume a lunge position and kneel to perform the exercise. I alternate which leg I put forward and which leg I kneel on for each set. It just feels more natural for me; kinda weird though, I know. But if you think about in terms of stability, it's exactly the type of form powerlifters use when they are doing overhead presses. Albeit, they are not in a full kneeling position. I dunno, sometimes I do weird stuff but it just feels right.

hey...its all about what feels right and what works right? hehehe. i can see what you're saying about the seated cheating though. just doing that kinda shit myself...i can see what you mean about perhaps not being completely stabilized. i usually do them with a free barbell, but i'll have to try it sometime hehe .

i had the same problem as well.. i was doing seated shoulder press with db with too much weight i guess i got the weights up over my head and decided to jerk back into proper seating position and i messed up my pelvis joint lol


it put me out of comission for a good 2 months and ever since then the joints been a bit tighter then the rest. I am very careful now with this excercise

so after one week of my new diet and fitness program, i lost 3 lbs! i guess this might be too fast a rate but i dont expect to continue losing weight this fast. i am doing really well sticking to 1200 calories a day - it has forced me to cut the crappy foods out of my diet and i feel better for it. and yoga an walking seems to be doing the trick. i am going to continue on this plan for a month to see if i can maintain it.

id pay attention to monitoring you diet and your weight. more than likely you lost alot of water because 3 lbs in one week isnt and wont be healthy over a long period of time. you should be aiming for 1-2 lbs a week. after about 3-4 weeks if the weightloss doesnt stay constant, which it probably wont because of your bodys natural ability to adapt, you either have to cut the calls by 150-200 or up the cals 150-200. you have to rememer by eating 5 to 6 meals a day your speeding up your metabolism, after a while your body will adapt and you will need to depleat cals.

quote:

Originally posted by Floorfiller well no none of us are pros hehehe...but we still wanna look good right? i mean...i just wanna do it the right way so i can be lean as well...

Yeah, but since you're not a pro, you don't have to eat like one.
Simply eating healthy is enough, you don't have to have a bodybuilding lifestyle.
I eat whenever I feel like, I try to consume enough proteins, carbs and fat comes by itself and that's about it.
I'm lean, my body fat is not more than 11-12%, if that even, my abs are visible and I'm doing just fine on training.
So relax, you don't have to be so strict and accurate nutrition-wise. Chill.

quote:

Originally posted by Floorfiller you probably do them with bad form and too much weight. drop the weight and practice it with a nice controlled movement...nice squeeze at the top...and a slow negative. i'm just saying because that's been my problem in the past hehe. you probably are swinging the arm waaay too much...

Yeah I know i use bad form, I've been trying to correct it with less weight and focus more on making sure I get the movement correct. It has been working a little better. I'll try to raise my elbow up and see what happens.

have only trained twice in the last 3 weeks, not good. hitting the gym tomorrow. maybe might swim for a while too.

quote:

Originally posted by Gauss Yeah, but since you're not a pro, you don't have to eat like one. Simply eating healthy is enough, you don't have to have a bodybuilding lifestyle. I eat whenever I feel like, I try to consume enough proteins, carbs and fat comes by itself and that's about it. I'm lean, my body fat is not more than 11-12%, if that even, my abs are visible and I'm doing just fine on training. So relax, you don't have to be so strict and accurate nutrition-wise. Chill.

well heres the deal with that..

first of all you dont have to be a pro to eat like one, and pros dont eat like that. i dont think you even want to know the stats of a real professionals diet, yet alone someone who competes naturally. some people actually like eating healthy, have you ever tried eating a diet developed for you, to meet the needs of your body, with the right amout of carbs, fats, and proteins? after a while of earting clean it almost seems like unhealthy food wont even settle in youre stomach right.

an overachievement for you might be someone elses bare minimum. i mean somebody out there might think that making two records beat at the say time is about as cool as dj sammy. some people have to go on diets like this because they dont have the best genetics, they havent got down to a low body fat to eat "healthy" (by healty i mean not strict, my diet is strict and hard as hell, physically and mentally), by you saying that its your not more than 12%, it sounds like you have been around that area for a while. i just got done with a pretty clean bulking diet, coming from 255 w/38 inch waist, cut down to 190 w/32", then a clean bulk up to 214. with this diet that im on now im aiming for 10% when im done. picture of me from sunday mornin at 1030am leaving a club in new orleans..

which one are you?
how long did it take you to get from 190 - 214

im on the left, the one next to me is 212 but hes 6'3 or 6'4 its cause hes leaning over that makes him look not as tall as me

prob took a a few months, it wasnt monitored, i jsut got on a monitored diet for a few days to know how much 3500cals was. if i was to do it right like i will do this winter, ill be eating atleast 4000 cals min. my to maintain my size i need roughly 3400-3600 cals a day. so if i were to go off that diet id want a 55/35/15 carbs/protein/fats ratio @ around 4600 cals a day. which is not easy and not cheap if you do it the right way and dont use gay weightgainers

quote:

Originally posted by zack3082 well heres the deal with that.. first of all you dont have to be a pro to eat like one, and pros dont eat like that. i dont think you even want to know the stats of a real professionals diet, yet alone someone who competes naturally. some people actually like eating healthy, have you ever tried eating a diet developed for you, to meet the needs of your body, with the right amout of carbs, fats, and proteins? after a while of earting clean it almost seems like unhealthy food wont even settle in youre stomach right. an overachievement for you might be someone elses bare minimum. i mean somebody out there might think that making two records beat at the say time is about as cool as dj sammy. some people have to go on diets like this because they dont have the best genetics, they havent got down to a low body fat to eat "healthy" (by healty i mean not strict, my diet is strict and hard as hell, physically and mentally), by you saying that its your not more than 12%, it sounds like you have been around that area for a while. i just got done with a pretty clean bulking diet, coming from 255 w/38 inch waist, cut down to 190 w/32", then a clean bulk up to 214. with this diet that im on now im aiming for 10% when im done. picture of me from sunday mornin at 1030am leaving a club in new orleans..

i agree with everything you said hehehe. i mean, doing shit right is just going to make everything easier. not only that, but actually structuring a diet plan and sticking to it will only help with motivation and feelings of success. i'm not trying to tell you what to do of course. if you're happy with what you're doing...then keep on keepin' on. but i think a lot of it just has to do with a choice of lifestyle. do i wanna be a huge ass body builder? no...not anymore really hehehe. there was a time when i did, but i really don't wanna be that big anymore. but i do want to be really nice and lean and in shape...and having proper diet is just going to make the whole process easier ya know?

yeah im done with being big, after studying NASM im more into functional training. its the mackdady

quote:

Originally posted by zack3082 picture of me from sunday mornin at 1030am leaving a club in new orleans..

I for one, am appalled that you would stay out all night at a club. I don't know of any clubs that serve nutritious meals at all hours of the night. And EVERYONE knows that you must get proper rest for your muscles to repair themselves.


















































I'm kidding of course.

Work hard - Play hard!

yeah thing is this has been the first time ive gone out like that since i saw micro at the same club in october, i usually take eccstacy two or three times a year. im not a day after person in general, even from alcohol. i just dont like the way i feel, so i usually go out once a month at max, cause thats all i can afford and only roll maybe 3 times a year. i really only do that cause i dont have a girl friend, im more of a go out to eat and have a few drinks person. but i have to see my djs, thats another story, i blow off most things to see a good dj

quote:

Originally posted by echosystm "abs are made in the kitchen" - seems to be the saying these days weighted/non-weighted crunches and leg lifts will build up your ab muscles to a point, but basically its all about getting your bodyfat as low as possible (sub 10%). So in otherwords, do cardio and minimise carb + sugar intake i think, and eat alot of protein and you'll get there eventually BTW. You can't spot reduce, dont get sucked into those stupid bs ads with ab machines saying like "GREAT ABS IN 10 WEEKS" - it doesnt work like that

how long you think it will take? can u tell me maybe a good start on things to do? so i need to deit and eat less? abs is the only thing im having problems with.

soo it's back to the gym after a 2 week hiatus... week 1- WMC... week 2- recovery...!

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