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Workout Thread IV (pg. 508)
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| DaRoZa |
diet is very hard to change drastically for the long term but after awhile you can find something that works, just have to be creative sometimes. eating tuna used to seem like a chore but i needed it to meet the protein i wanted per day, just couldn't get myself to eat it daily. had a weird idea to mix it with soup, now it's a staple for me i look forward to.
another example i discovered is oatmeal + PB + chocolate whey. feels more decadent to eat than a box of oreos, yet it has like 40g protein and nil sugar in it. |
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| KiNeTiC ENeRgY |
Now I'll scare u guys with mine:
Breakfast:
1/3 cup egg whites, one whole egg. 2 sausage patties cooked in coconut oil. I'll also do bacon instead of sausage. Carb up days I do egg whites and half a cup oats to start, little fat consumed when carbing up.
throughout the day:
chicken breast or rotisserie chicken, turkey, broccoli, cauliflower, brussel sprouts, sometimes meatballs for extra fat, natty peanut butter, almonds, walnuts, brazil nuts.
Post workout:
its either more egg whites with another whole egg, chicken, another serving of veggies on fat eating days or when I cycle carbs then I do oats or whole grain rice immediately after with a lean protein.
Dinner is usually always a steak, pork, or chicken as protein and the rest of my plate is piled up with a combination of broccoli, brussel sprouts, cauliflower, snow peas, carrots (rarely) green beans, a salad of mixed greens and full fat dressing. I change diet up all the time but that's what I'm on at the moment. Carb up days are usually every 3-5 days. |
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| tubularbills |
i started my spartacus workout on saturday.
i'm still sore. :(
now i have to run lol |
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| chimera66 |
looks like today is the official "i'm fat/skinny and out of shape" day at the gym. i walked in and was stunned. every year i can't get over the number of new people i see and it's not just new because i don't know them but new becuase you can TELL they don't work out nor really know what the are doing. i hope they keep it up but history shows the vast majority of them will stop then return right before spring break (young people) or right before summer. i saw a good number of obese people so i hope they stick with it.
anyway, i had a kickass workout. i've been munching on too many holiday snacks. would love to drop like 3 - 5 pounds of fat by the end of the month. i'm pretty sure i can do it |
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| Saint John |
Literally, the only people that use the gym at the club i go to are the elderly from about 6-9AM, then it's 100% completely empty till closing, no sarcasm. This obviously means I have no one to ever spot me on anything. Are there any self spotting techniques I can use, because I'm trying to get bigger, doing more weight and lower reps, but I feel like this could be dangerous.
The second, is when doing 5x5 reps, some times if at weight A I can do 5 reps, but towards the 3-5 set, the 5th gets a lot harder, and sometimes I cant do it, but at the next weight down, I can do about 7-10. Is it better to do the 4-5 and really sometimes push it, or the 7-10.
edit: Also I know you are supposed to do cardio first, then work out. But I also play tennis every day. Is it really that bad if I swim for about 45-60minutes, then work out for an 60-90, then play tennis for another 60-90 at a very competitive level. I would play tennis first before swimming, but then it is a really big inconvience. |
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| KiNeTiC ENeRgY |
| quote: | Originally posted by Saint John
Literally, the only people that use the gym at the club i go to are the elderly from about 6-9AM, then it's 100% completely empty till closing, no sarcasm. This obviously means I have no one to ever spot me on anything. Are there any self spotting techniques I can use, because I'm trying to get bigger, doing more weight and lower reps, but I feel like this could be dangerous.
The second, is when doing 5x5 reps, some times if at weight A I can do 5 reps, but towards the 3-5 set, the 5th gets a lot harder, and sometimes I cant do it, but at the next weight down, I can do about 7-10. Is it better to do the 4-5 and really sometimes push it, or the 7-10.
edit: Also I know you are supposed to do cardio first, then work out. But I also play tennis every day. Is it really that bad if I swim for about 45-60minutes, then work out for an 60-90, then play tennis for another 60-90 at a very competitive level. I would play tennis first before swimming, but then it is a really big inconvience. |
To your first question..it won't matter too much. Do u want to die from a bar crushing your throat or skull? Do what u can do without killing yourself. If you are weight training on said day, u should do 5-10 mins of cardio as a warm up, then lift, then a regular cardio session. |
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| tubularbills |
lol i'm so skinny...but it's getting better!
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| SYSTEM-J |
| The big disadvantage of working out at home is the lack of spotting, especially on the bench press. You can't push yourself hard in case of failure and then death. |
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| Fledz |
| See I never do proper bench. I do free weight flys and bench, as well as various other pec machines. Surely there's staff at the gym that can spot you? |
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| KiNeTiC ENeRgY |
| quote: | Originally posted by Fledz
See I never do proper bench. I do free weight flys and bench, as well as various other pec machines. Surely there's staff at the gym that can spot you? |
yea u can ask the staff and they'll do it. I think he's using a housing complex gym so he's screwed in that respect. I use the smith machine to lift extra heavy, so I don't need a spotter. Rest of the time I do what I can with straight bar, dumb bell and flies without decapitation or skull fracturing. |
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| tubularbills |
| quote: | Originally posted by SYSTEM-J
The big disadvantage of working out at home is the lack of spotting, especially on the bench press. You can't push yourself hard in case of failure and then death. |
i'm just using dumbbells :/ |
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| echosystm |
| quote: | Originally posted by Saint John
The second, is when doing 5x5 reps, some times if at weight A I can do 5 reps, but towards the 3-5 set, the 5th gets a lot harder, and sometimes I cant do it, but at the next weight down, I can do about 7-10.
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Please, use, commas, correctly, instead, of, this, crazy, insanity, ridiculousness.
5X5 is stupid and will rape your joints. Ask anyone who's been into bodybuilding more than 5 years and you will get the same answer. Don't do it. 8-12 reps is where you want to be. When you stack on a large amount of weight and do few reps, your cartilage and tendons take too much of the load. This will leave you with a significantly higher risk of arthritis and so on, later in life. It's not worth it.
5X5 advocates always say "your body will adapt and your joints will just get stronger". This is a ing stupid. Firstly, many types of cartilage recover/heal/grow at such a slow rate that they basically just wear down over your life. Secondly, muscles grow at a MUCH faster rate than tendons. This is why you often hear of roid boys snapping tendons - their muscles grow too fast and their tendons can't take the load. When you're doing 5X5, you're already stressing your joints to the extreme. Once your muscles start developing out of proportion to your joints, you will do damage.
| quote: | Originally posted by Saint John
edit: Also I know you are supposed to do cardio first, then work out. But I also play tennis every day. Is it really that bad if I swim for about 45-60minutes, then work out for an 60-90, then play tennis for another 60-90 at a very competitive level. I would play tennis first before swimming, but then it is a really big inconvience. |
You should avoid doing cardio and weights on the same day, or at least do cardio in the morning and weights in the afternoon. Both cardio and weights deplete glycogen too much and leave you with no buffer for doing further activity.
| quote: | Originally posted by KiNeTiC ENeRgY
If you are weight training on said day, u should do 5-10 mins of cardio as a warm up, then lift, then a regular cardio session. |
This is terrible advice. Weights not only deplete glycogen, but they rip up your muscles and put your body in a state of repair. Doing cardio in this state will do nothing but inhibit recovery and therefore growth. As soon as you finish weights, you should have carbs and protein and then rest. Carbs elevate your blood sugar level. In combination with the protein, this makes your pancreas release insulin. The insulin carries the sugar in your blood to your muscles, replenishing the glycogen and kick starting your recovery. The sooner this happens, the better you heal and the bigger your muscles grow. |
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