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-- Working Out Thread Part II
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quote:

Originally posted by kelly923 soo it's back to the gym after a 2 week hiatus... week 1- WMC... week 2- recovery...!

judging by your avatar i understand the hiatus


i remember actually one time doing cocain at my gym.. i did like 40 dips or something it was crazy haha


but thats not proper gym edicate

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..

Well, maybe I expressed myself wrong...
I know how pro diets look like, I saw a few...
My point was you don't have to have a strict diet like that if you're simply living your life and keeping a good look.
If you're trying to lose weight (fat) or if you're having a goal you want to achieve in certain ammount of time (like getting xx muscless 'till yy date), then it's okay to have a very strict diet.
However, not many can have that strict diet for long time...
Calculating everything in grams and not eating no more and no less is not easy.
Especially when you're eating something not because it's tasty, but because it will give you good results.
For example, fatless cheese. Yuck. I ate it because of good ammounts of proteins and casein (which is good before going to bed). After it, I'd go straight to the bathroom to wash my teeth.
With time, I understood it's not neccesary.
Now I'm living my life, eating healthy, but not strictly, havaing a good look and being satisfied with myself.
As for my body fat, I really don't know how much is it, but from what I seen (looks and body fats of other people), I think it's 10-12%.
I'll try to find a way to measure it somehow...

just out of interest. do have any of you got any good recipes for beef, or turkey, or tuna?

quote:

Originally posted by TranceSpeeder 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.

With proper nutrition, not too strict, and with training abs 2-3 times a week, it took me around 3 months.
Note that lots of reps aren't neccesary at all.
Just do 1-3 exercies for abs, 3-4 series each, 12-15 reps, with weight if possible. 2 times a week is enough.

quote:

Originally posted by diego just out of interest. do have any of you got any good recipes for beef, or turkey, or tuna?

I heard tuna and fatless cheese taste good... Though I'd never try that combination.
I simply slap 100-200 grams of turkey breast on a slice of bread and eat it.

quote:

Originally posted by Gauss I heard tuna and fatless cheese taste good... Though I'd never try that combination. I simply slap 100-200 grams of turkey breast on a slice of bread and eat it.

ye well i'm thinking more along the lines of 400g of turkey at a serving and i don't eat bread

Tuna, Black Beans and hot sauce...mmmm
Or substitute the beans with Corn. Also, Tuna, Chick peas and low fat mayo.

Chicken I just put A1 on, and I get deli turkey slices, throw them in a high fiber wrap, and spread some hummus on it.

That's about as innovative as I get.

quote:

Originally posted by Gauss I heard tuna and fatless cheese taste good... Though I'd never try that combination. I simply slap 100-200 grams of turkey breast on a slice of bread and eat it.

thanks man! ile post pics somemtime of before and after.

quote:

Originally posted by diego ye well i'm thinking more along the lines of 400g of turkey at a serving and i don't eat bread

Almost 0.5 kg of turkey without any bread? Nice...

All the way back on Page 7. Are you guys slacking!?

After 3 weeks on the diet I'm down 7 pounds, and that's even with getting loaded and eating wings every Monday night. I really need to start bulking soon, I'm just too damn determined to get my bf% under 10.

Only problem, my workouts are not as intense unless I have 2 carb-up days, but right now I'm trying to stick with just one.

i did a bit of damage to my wrist last week.

Got worse after yesterday, it doesnt hurt during weights, so i dont want to stop doing them. just hurts when a turn it.

so would strapping it help, or jsut give the weights a break(which i really dont want to do)?

strapping it would just give it a false sence of support if its hurting, that and i dont think strapping it would help as far as paid from turning it

quote:

Originally posted by zack3082 strapping it would just give it a false sence of support if its hurting, that and i dont think strapping it would help as far as paid from turning it

as far as paid from turning it?

Workout gods, I need your help...

I think my back and my arms are my best parts... and I always work biceps, triceps, shoulders, my whole back, etc. out real hard but I can't seem to get the muscle definition I want anywhere... you can see that I have muscle, but it just looks like a big sheet and not defined. I see girls at the gym that have really nice cut backs and shoulders and biceps/triceps... but usually they're about half my size (I'm 5'11, wide shoulders, that whole bit) and look like they have a lower body fat than me... am I not getting that cut because my body fat is too high and the fat hides the muscle? Should I lose some weight (fat) and keep doing weights while I lose fat to replace fat with muslce? Or am I not doing enough weights? Some part of my body is sore about once a week, and I do weights 3x a week. Should I be doing weights hard enough that I'm sore every time I do them? HELP kplzthx.

no matter what, you should be doing your training to the highest intensity you can go.
if you can't see the definition it's most likely bodyfat is too high so keep training harder and fix your diet up more

Probably a combination of BF% and underlying muscle definition. Just keep training like you have been and keep the diet in check and you'll get there eventually. Soreness is not an indicator of muscle growth, don't even pay attention to whether you're sore or not. I could blast my biceps for 3 hours straight and they still wouldn't be sore the next day - that doesn't mean they didn't get a good working.

quote:

Originally posted by Michael19 as far as paid from turning it?

pain

quote:

Originally posted by Omegasox Probably a combination of BF% and underlying muscle definition. Just keep training like you have been and keep the diet in check and you'll get there eventually. Soreness is not an indicator of muscle growth, don't even pay attention to whether you're sore or not. I could blast my biceps for 3 hours straight and they still wouldn't be sore the next day - that doesn't mean they didn't get a good working.

ya but the day after that they d probably be sore


if your muscles are sore that means you did get a good workout.. if they arentyou arent working out intensely enough.. i believe this

you are tearing the muscle tissue in order for it to repair and heal larger.. youd expect your nerves to deliver some pain no?

yes, exactly. when you work out you are tearing down muscle. if your not sore your not working out hard enough or right, one of the two, end of story. ive been working out for over 6 years now and i still get so sore from working legs that i cant do much when i go out on the weekends, which is why i work them out at the starting of the week :

Got it from a source that is not online in one of my KINES classes, so I can't link you to it, but it has been found that DOMS (Delayed onset muscle soreness) is primarily linked to tendons and ligaments. Sure, some of it can be attributed to muscle fiber, but I personally do not judge the quality of my workout by how sore I am the following days. Factors other than intensity/quality contribute to soreness, not simply intensity alone.

Then again, that's just my opinion, so whatever works for you.

this seemed to have died a death a bit.

try resurect it.

LEg agus shoulder day today.

Lateral raise:
6kgs(13.2lbs) x 8,6kgs(13.2lbs) x 8,6kgs(13.2lbs) x 8

shoulder press:
10kgs((22lbs) 12kgs(26.4lbs) x 8, 12kgs x 8

frontal raise:
8kgs(17.9lbs) x 8, 8 x 8, 8x8

lunges:
12kgs x 8, 12 x 8, 12 x 8

leg press:
70kgs(154lbs) 70 x 8, 80kgs(176lbs) x 8

leg extension:
30kgs(66lbs) 30 x 8, 30 x 8

squat:
10kgsx 8, 20kgs(44lbs) x 8, 20 x 8

So might as well bump this bitch back up

Current typical weight sets (usually repeatable for second round of exercises that day)

bicep: 4x10 with 25. Stay flexed entire time.

Tricep: 4x10 110 on cable

shoulders: arnold presses 4x10 30

Chest: 4x10 70 (both flat and incline bench - 45lbs for flies)

Back: lat pull downs: 4x10 135

Legs: Squats: 4x12 125 (that being the avg between the pyramid)
------Deadlifts: 3x12 185

Calves: seated calf raises: 4x10 45lbs. Full spasm inducing crunch at contraction.

Abs: Kneeling ropes: 4x15 140lbs 1-1thousand count at contraction

This is all focusing on form and burn and stuff. I can lift a lot more weight doing it shittily but...yeah....its doing it shittily hehe.

Im up about 10 lbs in the last 2 months on all exercises with the exception being chest and back adn thats up about 20lbs.

Been good steady progress im pleased.

quote:

Originally posted by Omegasox Got it from a source that is not online in one of my KINES classes, so I can't link you to it, but it has been found that DOMS (Delayed onset muscle soreness) is primarily linked to tendons and ligaments. Sure, some of it can be attributed to muscle fiber, but I personally do not judge the quality of my workout by how sore I am the following days. Factors other than intensity/quality contribute to soreness, not simply intensity alone. Then again, that's just my opinion, so whatever works for you.

intresting i guess one learns somethign new everyday

Clean your mirror dude.

i did on like page 67 or something

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