quote:

Originally posted by JayD How much do you all usually bench during weekly routines?

I have two diff bench workouts:
Flat Bench: 5x225, 5x255, 5x275, 5x275 dropset to 5x225
Incline DB's: 8x85, 8x95, 8x100

or

Incline Bench: 5x225, 5x235, 5x245 dropset to 12x135
Flat DB's: 8x95, 8x100, 8x105, 8x110

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quote:

Originally posted by JayD How much do you all usually bench during weekly routines? JaY

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

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

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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.

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/SARCASM.

quote:

Originally posted by Coup Vlad wins. Flawless victory.

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.

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/SARCASM.

quote:

Originally posted by Coup Vlad wins. Flawless victory.

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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/SARCASM.

quote:

Originally posted by Coup Vlad wins. Flawless victory.

quote:

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

your a fucking monster.........

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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.