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Workout Thread III (pg. 48)
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| kid nyce |
the method your friend explained to you about benching is called pyramids. there is also burnout and 21s if you want to give them a name. anyways, benching is great i love it, but i really don't think it's safe benching (maxing out) alone. you can always ask someone around you for the spot and don't be embarrassed to ask if your weight is real small, you push what you can push thats that.
now in terms of pyramiding the weight, i suggest you don't until you are warming up at 135 (45 each side). also FYI, the bar weights 45 itself so you can factor that weight in the next time you start recording your bench marks.
personally, i think benching is for straight mass muscle. it's mean to push heavy weight, max out. I've been leaning lately more towards dumbell press since it lets you practice proper form as well as targets alittle bit better. also allows me to stay there for incline press (even though flat/incline bench are next to each other).
so pyramids, once you get up to warming at 135 then i think you can pyramid by 10s each side. you'll step it up in 20s, 135x12reps, 155x10 reps, 175x8reps. or you can scale back alittle since 175 is decent weight to be pressing. personally i keep my bench at that weight class. here is my routine:
135x12reps warm
155x10reps
175x6-8reps
155x8reps
135x10reps
just remember if you think you need a spot, just ask! better safe then seriously hurting you or someone around you. i've seen someone miss the rack on heavy weight, stuff goes flying and believe me, it's definitely gonna hurt lol |
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| Orbax |
trance: Post pics of yourself, your current routine with what machine/weights you use and what sets reps weight.
Also, your goal should be to look good not lift weight :p unless youre a comp weight lifter of course |
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| Trancealot |
| quote: | Originally posted by kid nyce
just remember if you think you need a spot, just ask! better safe then seriously hurting you or someone around you. i've seen someone miss the rack on heavy weight, stuff goes flying and believe me, it's definitely gonna hurt lol |
After 35 on each side then I need a spotter and I never feel embarressed asking.
So you saying when I can do 45 comfortable on each side then start the pyramid?
Right now I should be doing or trying 3 sets of 8 at 40-45 depending on hopw I feel.
| quote: | Originally posted by orbax
Also, your goal should be to look good not lift weight unless youre a comp weight lifter of course |
bit of both. My chest looks somewhat beeter than it use to. I am not working the machines perfectly or working out perfectly so I could be in much better shape! I need some competition for myself to keep me going for the extra weight but my ultimate goal is 2 x 45 each side because that is the real deal. Right now is just baby steps :toocool: |
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| DarkAngel |
| Well, today is my 7th day of working out. Didn't do anything last Friday, Saturday and Sunday since I was in Toronto, but I'm still keeping with the walking on the treadmill for 45-50 mins. I'm waiting a week or two or so until I start bench pressing again. The hardest thing right now is changing my diet around. Still looking into that. |
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| Zeiter |
| hey guys..im a new member in this thread..i need to lose some weight..about 25-30 pounds....i talked to orbax..he told me tricks...and....lets go we can do it!! |
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| Orbax |
anyone who wants to lose weight:
energy drink and can of tuna in morning, can of tuna for lunch and dinner.
Walk for 35 minutes a day preferably uphill. If flat, 45 minutes.
Workout for an hour if you can.
seemple.
Also today:
Hack Squats:
1x15 45s
1x12 45s and 25s
1x10 2 45s
1x6 2 45s and 25s
Walking DB lunges:
3x20 22.5s
quad extensions:
1x12 135
1x12 165
1x10 195
Felt good. |
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| DarkAngel |
| quote: | Originally posted by Orbax
anyone who wants to lose weight:
energy drink and can of tuna in morning, can of tuna for lunch and dinner.
Walk for 35 minutes a day preferably uphill. If flat, 45 minutes.
Workout for an hour if you can.
seemple.
Also today:
Hack Squats:
1x15 45s
1x12 45s and 25s
1x10 2 45s
1x6 2 45s and 25s
Walking DB lunges:
3x20 22.5s
quad extensions:
1x12 135
1x12 165
1x10 195
Felt good. |
. I don't like tuna. :(
Any other suggestions? |
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| Soonmeister |
| quote: | Originally posted by Orbax
anyone who wants to lose weight:
energy drink and can of tuna in morning, can of tuna for lunch and dinner.
Walk for 35 minutes a day preferably uphill. If flat, 45 minutes.
Workout for an hour if you can.
seemple.
Also today:
Hack Squats:
1x15 45s
1x12 45s and 25s
1x10 2 45s
1x6 2 45s and 25s
Walking DB lunges:
3x20 22.5s
quad extensions:
1x12 135
1x12 165
1x10 195
Felt good. |
i could live off tuna...sounds good to me orbax lad but my biggest ememy is still eating at night even though its near enough healthy stuff...fruit and wholemeal snacks its spesh hard to resist, even harder since ive recently given up smoking ( 1 month now :D ) but i wont give up its still early days yet and im trying ;) |
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| Orbax |
eggs and fruit and veggies could sub tuna.
and for eating at night...
I would get water or juice and lay down on the couch drinking water and reading a good book for an hour before you are tired enough to pass out. Sleep with a gallon of water so no going downstairs temptations.
Also, there is a diet tea called slim tea...ill get the maker for you that really is miserable. You drink it and you dont feel full...just that food is backed up to your esophagus.
odd sensation, and you really dont want to eat hehe.
More later :D |
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| Yan |
Quick question:
How soon after a cold is it a good idea to start working out again? Also, is it a good idea to do the usual work out session when that time comes? Or something less strenuous? |
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| JohnPaullino |
| quote: | Originally posted by Orbax
anyone who wants to lose weight:
energy drink and can of tuna in morning, can of tuna for lunch and dinner.
Walk for 35 minutes a day preferably uphill. If flat, 45 minutes.
Workout for an hour if you can.
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what the hell? Eat tuna 3x a day to loose weight? |
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| Orbax |
3 cans of tuna is 180 calories.
and you can work out lightly with colds. Id say dont work out hard till 2 days after |
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