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Workout Thread IV

Again, the other is hundreds of pages, time to start fresh.

Here is where I am now:



Here is where I started:



Started at 140 lbs..currently 165 after a bout of hepatitis.

Heaviest Ive ever been is 183 lbs; Im 6 foot 1.

Ive been working out for about 3 years, but this last year (i say this every year) I feel like Ive only just started because my workouts are so much better than they used to be and my diet is settling down to a decent, well balanced plan I dont get sick of after a week.

I work out about 3x a week with a legs day, a chest/back day, and an arms and shoulders day. I frequently split biceps/triceps and shoulders into 2 different workouts though as the shoulders involve a lot of ancillary muscle movement.

Here are links to previous threads:

beginners guide to working out: http://www.tranceaddict.com/forums/...ghlight=workout (I need to redo this )

Workout thread I: http://www.tranceaddict.com/forums/...12&pagenumber=1

Workout thread II : http://www.tranceaddict.com/forums/...ghlight=workout

Workout III : http://www.tranceaddict.com/forums/...ghlight=workout

Go!

edit: I edited because you did Ygrene

Cant wait to see where I am in 7 years @.@

1st reply!! Word to my favorite threads.

My most recent pic of me at about 200 lbs:


I'll post a new one soon when I don't feel like a woman.


I've been working out for a lil' over 10 damn years now. My philosophy has always been intensity > all and powerlifting exercises (for the most part) done with excellent form to acheive strength first, mass second, and muscular development third.

In hikesschool I was a fat kid - roughly 210 pounds at 5 foot 10. Exercising became a way of life in college and I grew to 6 foot 1 and burned off all my fat, slimming down to 165. Then began my infatuation with weights and over then next few years steadily packed on pounds, reaching my heaviest at 213 (Jebus!). Now I stay around 205 and feel that's the perfect weight to maintain my strength and to still be agile on the basketball court.

freakin' truf Ygrene,Ive learned a lot from these threads. I look at my old workouts and they are horrifying haha

All I have to say is that I'm getting there. I'm still skinny as a bitch but I ordered my Ons Whey (aka my stupid powder) it just has yet to show up. I've also added five pounds of muscle mass since I started working out. I'll will get there, ye balloon'd figurines of testosterone and dumbbells; I will get there.

currently at:

153 lbs
5'10
15 minute day workout everyday with dumbells and sit ups. the dumbells cover the legs (crouches) and the shoulders/arms while the sit ups cover the stmoach area so i think im good with that workout for now.

trying to slim down to 145 and develop more abdominal muscles come summer. then i get to bike and work the leg muscles more


aaand the obligatory body pic





nothing special. im looking for a more lean physique than muscular.

6'1

65.9 kg

quote:

Originally posted by stren [IG]http://i18.photobucket.com/albums/b109/bart00l/IMG_1154.jpg[/IMG] 6'1 65.9 kg

WHO IS THE BEST?!?

Jebus!:

Holy hell! Hey, Energy Hax, who is that? My Russian (or whatever) is clearly broken.

quote:

Originally posted by Zoso Holy hell! Hey, Energy Hax, who is that? My Russian (or whatever) is clearly broken.

Mariusz Pudzianowski

http://en.wikipedia.org/wiki/Mariusz_Pudzianowski

The thing that amazes me the most about him is that he has a low low low bodfat % which most strongmen usually don't have.

His max lifts (except for bench) are double the most I have ever lifted; just blows my mind.

Mariusz began training strength sports at age 13, in December, 1990. He entered his first national bench press competition at age 16 and pressed 160 kg (353 lb). Two years later, Mariusz improved his performance to 205 kg (452 lb).

Dizamn, yo!

so i've never really posted in the previous ones before, because mainly that style of working out was never really my thing. it still isn't now, i suppose. i mean, just run 2-3x a week; do some situps and pushups. i'm not looking to gain any strength or anything, just to maintain a healthy fitness level. the AF has mandatory PT 2-3x a week; and we normally do around 20 mins of cardio and then do some other stuff on my own. so really, i'll just do some additional running (sometimes....), pushups and stuff or play racquetball.

like i said, i've never been in to the whole "bulking" up style of working out. i'm just not into it; and it's not like a personal goal of mine.

but, with the new year, i've made it a goal to at least try something different....but still healthy. and so i've decided that i would like to gain some weight; and not the fastfood kind either. (note i said "some" weight....not looking to have like 20" biceps or anything. lol)

soo..................... (long story short)

i know that a good way to help add healthy weight is with protein shake/smoothy type stuff. question is, do you have those before or after a workout?

ps, my normal diet consists mainly of carbs to begin with. aside from daily banana or salad, it's mainly noodles and meat. and of course, the occasiaonl beer/wine

yeah Pudzian is the best. I gotta find that album he recorded with his brother

edit: I just visited his official website. He got his S-class Mercedes stolen and he got really pissed, but when the thiefs found out who they stole from, they gave the car back


edit2: pudzian band - Zdoby� �wiat (Jam.Boxx Edit)

quote:

Originally posted by tubularbills soo..................... (long story short) i know that a good way to help add healthy weight is with protein shake/smoothy type stuff. question is, do you have those before or after a workout? ps, my normal diet consists mainly of carbs to begin with. aside from daily banana or salad, it's mainly noodles and meat. and of course, the occasiaonl beer/wine

I think the most effective way to do it is 1 in the morning to get you loaded up and then after you work out get some carbs in you to replenish energy so it doesnt eat muscle to get energy, and within 40 minutes have another protein shake. getting an extra 80-100g of protein in you per day will definitely help. I also run a lot and I find that having larger legs has improved my running ability greatly. Thats why mid distance runners are so large, is if you have bigger arms, chest, etc, they are just store houses of ATP and your legs can pull energy from the rest of your body. 12+ miles is when its nice to be a little lighter, but I still dont think its that big of a deal to have some muscle.

quote:

Originally posted by tubularbills i know that a good way to help add healthy weight is with protein shake/smoothy type stuff. question is, do you have those before or after a workout?

Protein is a much larger issue than whether to eat pre or post workout. In order to gain weight, you should be ingesting a good amount of protein all day long. Regardless, the best time to take a protein supplement is immediately after your workout, preferably within 30 minutes.

quote:

Originally posted by Orbax I think the most effective way to do it is 1 in the morning to get you loaded up and then after you work out get some carbs in you to replenish energy so it doesnt eat muscle to get energy, and within 40 minutes have another protein shake. getting an extra 80-100g of protein in you per day will definitely help. I also run a lot and I find that having larger legs has improved my running ability greatly. Thats why mid distance runners are so large, is if you have bigger arms, chest, etc, they are just store houses of ATP and your legs can pull energy from the rest of your body. 12+ miles is when its nice to be a little lighter, but I still dont think its that big of a deal to have some muscle.

quote:

Originally posted by Ygrene Protein is a much larger issue than whether to eat pre or post workout. In order to gain weight, you should be ingesting a good amount of protein all day long. Regardless, the best time to take a protein supplement is immediately after your workout, preferably within 30 minutes.

great, thanks fellas

This is a good article for people who are getting started with strength training:

http://www.t-nation.com/readTopic.do?id=1316619

any tips on keeping motivation up?

I go once in a while, but find it hard to go everyday.

quote:

Originally posted by Boomer187 any tips on keeping motivation up? I go once in a while, but find it hard to go everyday.

1. Set goals.

2. Go to a gym where hot chicks workout.

3. Exercise with a partner

4. Listen to new music every time you exercise.

5. Keep in the back of your mind that Kip is traing to be a cage fighter and that every time you don't train he gets THAT much better than you.

quote:

Originally posted by Arbiter This is a good article for people who are getting started with strength training: http://www.t-nation.com/readTopic.do?id=1316619

very worth the read. Its what I always told people:

The only way to go up in weight (how much youre lifting) is to go up in weight.

quote:

Originally posted by Ygrene 5. Keep in the back of your mind that Kip is traing to be a cage fighter and that every time you don't train he gets THAT much better than you.

kip must DIE

quote:

Originally posted by Boomer187 any tips on keeping motivation up? I go once in a while, but find it hard to go everyday.

Shave your chest and stomach, put on a pair of small, whitey tighties and sit on the toilet and look at yourself in the mirror.

If that doesnt make you go to the gym that instant, something is wrong with you.

Also, partners help, and make sure to talk to people in the gym, get to know people so you dont feel like youre isolating yourself from the world when you go. Its nice to haev friends there, and it turns somewhat social.

Also, seeing gains is really motivating, and the feeling you get is awesome. I love waking up at 6 and going to work out. Great way to start the day.

Youll come to love it, after you go on and off for a year or so.

but making it social and having a buddy helps a lot

I feel very much like I've hit a plateau. I need to read that link that was just posted, I think. I've read from www.exrx.net that several people support the high intensity/low volume method of training to put on size. Can someone break this down for me a little better in layman's terms? Perhaps provide an example. I currently use a Weider Pro Power Stack and various dumbbells. I have a flat bench, but it does not have a rest for a straight bar, so I am currently limited to dumbbell workouts. I've been lifting for about 3 years now, mainly as a way to stay in shape after riding this damned desk all day. I've definitely toned up a lot in those last 3 years, but now I want to put on a little size. I'm 6'1" and hover right about 155lbs. I'm sure I'm asking something that has been asked 190394094 times already. Just bear with me.

quote:

Originally posted by Zoso I feel very much like I've hit a plateau. I need to read that link that was just posted, I think. I've read from www.exrx.net that several people support the high intensity/low volume method of training to put on size. Can someone break this down for me a little better in layman's terms? Perhaps provide an example. I currently use a Weider Pro Power Stack and various dumbbells. I have a flat bench, but it does not have a rest for a straight bar, so I am currently limited to dumbbell workouts. I've been lifting for about 3 years now, mainly as a way to stay in shape after riding this damned desk all day. I've definitely toned up a lot in those last 3 years, but now I want to put on a little size. I'm 6'1" and hover right about 155lbs. I'm sure I'm asking something that has been asked 190394094 times already. Just bear with me.

All questions are welcomed.

The biggest thing for gaining mass is eating more. I came up from 135/140 and was able to get to 182.

Eat eat eat. and dumbells, make sure you are doing a nice slow negative and an explosive***** upward movement. Really get into it. Full motion!

go to http://www.fitday.com/ I think youll be surprised at how little you are eating.

Now that I've started college I am making heavy use of the gym (I'm actually about to walk out the door to go there now). I'm sort of alternating between chest/back days, and arms/shoulders/legs days, with abs every day. Once my schedule clears up a bit and I can go more frequently, I might split things off and have a dedicated leg day so that I have more time to recover.

I also run a lot--20+ miles a week, weather and schedule permitting.

Concerning diet, let me give you a general layout that I follow each day. Bear with me.

Breakfast 6am: skim milk and Multigrain Cheerios, skim milk plus whey protein powder (1 scoop at 20 grams per scoop)

Snack 8am: banana

Snack 9am: skin on almonds, pecans, and unsalted dry roasted peanuts

Snack 10am: salad (romaine lettuce, tomatoes, cauliflower, broccoli, carrots, shredded cheese, and a touch of ranch dressing)

Lunch 11am: I eat with my grandmother every day, so lunch there consists of stewed beef, salmon patties, or chicken breast with green beans, steamed broccoli, whole kernel corn, stewed potatoes, etc. "Soul food," but she cooks very lean.

Snack 2:00pm: raisins or strawberries or apple

Supper 5:00pm: another meat (grilled salmon steak, baked chicken, etc.) with brown rice and vegetables

Snack 8:00pm: skim milk and Rice Chex or Multigrain Cheerios

Also daily: water, 1 cup of black coffee, 2 cups of plain green tea

I feel like I eat all the damn time!

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