120

12/15/2009 9:18:17 PM

what is the fastest speed(s) you have seen tread mills go?

12/16/2009 1:10:11 AM

Quote :

"and at the rate im going my arms will be too muscular. i mean they're not toning much, they're bulking pretty badly. so to clarify i, too, think muscular arms are hot....but mine will easily push into the too muscular zone if i dont watch it. "

women pretty much never get all jacked unless they are making a serious effort towards doing so (generally involving steroids). you simply don't naturally have the hormonal support for it.



Yesterday:

Warm-up:
3 continuous cycles of 10 pull-ups, 15 push-ups, 15 glute-ham sit-ups, 15 back extensions, 15 bodyweight squats

then maxed out (sort of ***) on squats (275), standing military press (145), and deadlift (365).

***I didn't really max the squats and deads...I haven't done either in months, and didn't want to get hurt, so I just worked up to enough weight to be somewhat taxing for one rep. My injuries are tamed enough at the moment to get back into Crossfit, and this was the WOD.



Today:
Warm-up:
3 continuous cycles of 10 pull-ups, 15 push-ups, 15 glute-ham sit-ups, 15 back extensions, 15 bodyweight squats

then squats: 5 sets of 3 reps. 225-255 lbs. squatted to parallel.

then 500m on rowing machine

then 3 sets of 10 reps on cable bench press

[Edited on December 16, 2009 at 2:07 AM. Reason : ]

12/16/2009 2:07:12 AM

Back

10min Cardio
10min Dynamic Stretching

3x10x4 plates V-Bar Row
3x10x75 Straight Arm Pulldowns
3x10x205 Yates Rows
3x10x75 Single Arm Lat Pulldowns
3x10x225 SLDLs
3x10x125 Good Mornings

2x10 Hanging Leg Pikes
2x20x50 Oblique Cable Crunches
20min Basketball
10min Dynamic Stretching

12/16/2009 10:28:45 AM

Quote :

"Back 10min Cardio 10min Dynamic Stretching 3x10x4 plates V-Bar Row 3x10x75 Straight Arm Pulldowns 3x10x205 Yates Rows 3x10x75 Single Arm Lat Pulldowns 3x10x225 SLDLs 3x10x125 Good Mornings 2x10 Hanging Leg Pikes 2x20x50 Oblique Cable Crunches 20min Basketball 10min Dynamic Stretching"

Man, that is pretty high volume.

On my Chest/back day, I do 3x5 squats, 3x5 bench press, 1x5 dead lifts and 25 pull ups and I am fucking shot.

Although, I am on a strength building program.

What are you goals with such high volume? Hypertrophy?

12/16/2009 11:07:33 AM

^yea I've been doing mostly hypertrophy training since I began lifting last summer. Lately I've been trying to add more heavy sets...especially for the legs day. After a few sessions of 10-15 rep dead lifts...I'd much rather just do 5-8 reps max....definitely taxing and feels downright dangerous at times. I've tried doing heavy back days but I just don't enjoy them. I find it much more exhausting to knock out lighter weights but be completely fatigued at the end rather than lifting heavy and having to bail at 5 reps due to a weak link in the chain, like grip or wrist strength...and my back was still ready for more.

That whole workout this morning only took me 40 minutes to blister through. I rest 20 breaths between sets...2-3 minutes between exercises. I try to hit each major part of the back twice(2 rows, 2 pulldowns, 2 erectors). Traps are on a different day.

Rest day tomorrow though!

12/16/2009 11:30:15 AM

double post fail

[Edited on December 16, 2009 at 12:41 PM. Reason : sfdsfd]

12/16/2009 12:39:52 PM

after all the flack i caught yesterday i did arms again yesterday.

after only 8 pull ups (with 80 lbs resistance) i had to take my ipod off of my arm because it was KILLING me.
it was as loose as it would go so I couldn't make it any looser
this happens every time i do arms

sucks.


that being said
my butt and arms are KILLING me today

i may just do cardio
abs tomorrow.
sounds like a plan to me


question-how long do all of you actually spend at the gym.
its usually never more than an hour for me (except on cardio only days) and i am completely beat.

12/16/2009 12:41:10 PM

Joie,

Are you doing any 'core' lifts? (movements that engage more than 1 major joint and use large muscle groups)

If you are not structuring your program around the squat, bench press, overhead press and dead lift; it is probably less than efficient.

However, doing something is always better than nothing. Especially if you are enjoying it.

##

If anyone is interested in programs that will help them burn fat with out running or other traditional, long, slow boring-ass cardio; give me a holler!

12/16/2009 1:23:26 PM

Running's not boring

12/16/2009 1:24:15 PM

Quote :

"Running's not boring "

Are you kidding me?

IMO, running is awful. Especially on a treadmill.

Repeating the same movement, over and over and over is mind numbing. Not to mention bad on your joints.

It is a big misconception that LSD (long slow distance) exercise is the best way to get in shape or burn fat. The truth is, resistance and interval training programs are WAY more effective at burning fat and 'toning' up the body.

12/16/2009 1:27:38 PM

both have their applications

think of a marathon runner vs a sprinter...both are lean and "tone" whatever that means, but one has quite a bit of muscle and the other is a stick

i wouldn't say one is better than the other...both burn calories, no fuel source used is exclusive. All the cardio in the world won't do a damn thing unless your diet is in check.

running is boring though(when alone), have you ever tried Tabata intervals or different variations of HIIT?

12/16/2009 1:41:42 PM

I love the tabata method!

My last work out session I did 30lbs KB swings alternated with burpee + pull ups on the Tabata method. Freakin' wore me out!

IMO, LSD training is only optimal when you are training for LSD. (Long Slow Distance)

HIIT and that type of training has been shown to be way more efficient at burning fat and keeping muscle on.

LSD tends to burn as much muscle as it does fat.

12/16/2009 1:46:51 PM

oh man that'd be sweet if you could get in shape just by lsd

12/16/2009 1:52:18 PM

I can't decide if I still have chest congestion, or not. I can't make up my mind whether I should workout or not

[Edited on December 16, 2009 at 1:56 PM. Reason : fuck da pig influenza]

12/16/2009 1:55:48 PM

Quote :

"question-how long do all of you actually spend at the gym. its usually never more than an hour for me (except on cardio only days) and i am completely beat."

Usually no more than 45 minutes. But if I take a group fitness class like zumba, then I'll usually follow up with another 30 to 40 minutes of cardio/stretching.

Today: Just did a 3-mile run on my lunch break. Also, I have decided to get my zumba certification in January.

12/16/2009 2:14:02 PM

Running is boring on a treadmill.

Run outside. Run around a lake.

Anyway

TONIGHT

Soccer game.

12/16/2009 3:17:42 PM

ThePeter and I worked out with begonias on back and bis.

10/10 would work out again.

Will also not be hungover-ish next time.

[Edited on December 16, 2009 at 3:29 PM. Reason : fail]

12/16/2009 3:29:15 PM

swim practice, monday, tuesday and tonight (honestly i should have somehow gotten to morning practice monday and today )

campus hills pool in durham 6:30-8pm anyone 18+ regardless of skill level welcome

12/16/2009 3:52:19 PM

^^

12/16/2009 3:58:41 PM

Quote :

"If you are not structuring your program around the squat, bench press, overhead press and dead lift; it is probably less than efficient."

these are the very first things i do every workout.
depending on what area im working out

(im still worried about my dead lift form but feel much better when i do them on the smith machine)

[Edited on December 16, 2009 at 4:40 PM. Reason : clarify]

12/16/2009 4:37:32 PM

I bet you have smokin hot erector spinae

12/16/2009 4:38:55 PM

it's the new cleavage baby!

12/16/2009 4:40:46 PM

Quote :

" (im still worried about my dead lift form but feel much better when i do them on the smith machine)"

UM.... WTF?

12/16/2009 4:46:04 PM

I have to do mine on a Smith They don't have anything else.

12/16/2009 4:50:42 PM

load up the weights and dead lift it.

my form sucks on the free weight

i do my squats on a smith too

i may start trying to do it with free weights soon
a goal of sorts

[Edited on December 16, 2009 at 4:51 PM. Reason : dgfgdgf]

12/16/2009 4:50:44 PM

Joie, please go meet w/ begonias.

God, find a new gym.

12/16/2009 4:52:37 PM

why?

i know its not the best way to go about it, but im in a lock.
is it really THAT much worse?

[Edited on December 16, 2009 at 4:54 PM. Reason : fhgfhg]

12/16/2009 4:53:28 PM

You can actually injure yourself. You should use free weights.

Arc, I wish, but my apartment complex's gym is free.

12/16/2009 4:54:24 PM

From their previous posts, both she and packman will help you on form work for free.

I'd offer, but i'm in another city.

12/16/2009 4:54:31 PM

when i used free weights i RUINED my lower back for about a week.

the smith machine helps me worry about my form more.
at least thats what it seems like.


no more back problem and it burns where its supposed to.

12/16/2009 4:55:22 PM

When you use any kind of machine over free weights you don't work your stabilizing muscles.

So then when you actually move to free weights, you'll really injure yourself.

12/16/2009 4:56:06 PM

Sort of like riding with training wheels for 10 years and then trying to ride down a huge hill at 40mph on a normal bike.

[Edited on December 16, 2009 at 4:56 PM. Reason : ]

12/16/2009 4:56:44 PM

Joie how much are you deadlifting? It hurts my back when I try to go too heavy because form gets worse as I get fatigued, but when I lift a little lighter I have better form and no back pain. Just don't increase weight too fast on the free weights and you can mind your form.

[Edited on December 16, 2009 at 4:58 PM. Reason : packman taught me btw]

12/16/2009 4:57:31 PM

i was at 75 lb last time (not including bar)

so ill lighten up to 50 and see what happens?




so i should stop using the smith machine altogether??
i can barely lift the bar with out it.

but when on it im up to about 130 or so (one time for fun i got up to 180 )

[Edited on December 16, 2009 at 4:59 PM. Reason : dfggd]

12/16/2009 4:59:12 PM

You can dry dumbbell deadlifts maybe

12/16/2009 5:00:31 PM

ok so if i quit smith machine altogether..it will strengthen my core...
but will that take a toll on the progress ive made on my hamstrings and glutes?

[Edited on December 16, 2009 at 5:03 PM. Reason : will i not be targeting them as much?]

12/16/2009 5:03:11 PM

Rode my bike for ~90 minutes. Twas Asimo.

12/16/2009 5:04:21 PM

15 minute run/jog/run/walk and 15 minutes on the elliptical. bench, bi/tri with dumbbells

damn this shaking after my workouts though. I can barely eat my soup.

12/16/2009 5:22:58 PM

Joie

Quote :

"ok so if i quit smith machine altogether..it will strengthen my core... but will that take a toll on the progress ive made on my hamstrings and glutes? [Edited on December 16, 2009 at 5:03 PM. Reason : will i not be targeting them as much?]"

Quite the contrary... A full (smidgen under parallel) barbell back squat will hit your glutes, hammies and adductors pretty damn hard.

Heavy back squats can be a little mechanically technical. However, once you get the right technique, it is one of the best lifts.

12/16/2009 5:28:56 PM

The dead lift is a hard exercise. It's something you can go very heavy on, but doing high volume is risky. Since it works so many muscles, form can deteriorate much faster.

I'd limit myself to 1 set of 5-8 reps, with a heavy weight.

12/16/2009 5:33:43 PM

i mean, im definitely targeting the hell out of them now

i mean really, really hard


but if i got from squating 130+ on the smith machine to nothing but the bar on free weights, it will NOT be a step backward?


the reason i ask is because if it is..then i m gonna wait until spring to work on free weights when im not concerned about gaining muscle...

[Edited on December 16, 2009 at 5:40 PM. Reason : wait not weight ahaha]

12/16/2009 5:35:34 PM

No, you can progress rather quickly with your work weight on the squat. If I had to guess, you should start your Squat weight at 65-80lb doing 3sets x 5reps. Depending on the amount you train, you could easily be squatting over 135 in under 4 weeks.

Each workout, you should raise your squat work weight by 10lbs.

However, that advice is if you want to build strength and 'muscle tone'.

I am getting my feet wet as a trainer. If you want, I'd be able to help refine your program based on your goals.

12/16/2009 5:46:04 PM

im pming you

12/16/2009 5:46:47 PM

How much weight could I respectively lose before Christmas if I run a mile every day and eat salad and pasta until. I weight 212

12/16/2009 5:50:21 PM

Today's work out:

Strength Training:

Front Squat: 165 4x10
Bench: 230 3x5
Dead lift: 350 1x5 PR*

MetCon:

25lb DB circuit: one arm DB snatch 5 reps each arm. One DB arm swing 5 reps each arm. 5 burpees.

1 minute break.

Repeat 4 times.

[Edited on December 16, 2009 at 5:52 PM. Reason : .]

[Edited on December 16, 2009 at 6:00 PM. Reason : .]

12/16/2009 5:50:47 PM

Quote :

"Heavy back squats can be a little mechanically technical. However, once you get the right technique, it is one of the best lifts."

I totally agree- I posted about squats in some thread in the lounge I think dicussing this in detail- this is a summary of what I discussed:


It is one of the best full exercises there is - people think it only works the legs, but if you are doing it right, it really works your butt and core as well (all that stabilization is crucial)

you just have to make sure you have correct form for it- which usually means going down in weight.


I hate seeing asshats in the gym going down 1/4 the way they should be going just because they want to have multiple 45's on each side. They are getting nothing done- but it is better than the ones who use bad form and hurt themselves and then say it is a bad lift. You gotta make sure your butt goes back first like you are sitting on a toilet and try not to let your knees go past your toes

12/16/2009 5:53:28 PM

Arab13, are you swimming with the Masters program?

oh yeah, i'm swimming tonight...i BETTER have time to finish my 3400m tonight.

[Edited on December 16, 2009 at 6:03 PM. Reason : stupid rules.]

12/16/2009 5:54:24 PM

Quote :

"I totally agree- I posted about squats in some thread in the lounge I think dicussing this in detail- this is a summary of what I discussed: It is one of the best full exercises there is - people think it only works the legs, but if you are doing it right, it really works your butt and core as well (all that stabilization is crucial) you just have to make sure you have correct form for it- which usually means going down in weight. I hate seeing asshats in the gym going down 1/4 the way they should be going just because they want to have multiple 45's on each side. They are getting nothing done- but it is better than the ones who use bad form and hurt themselves and then say it is a bad lift. You gotta make sure your butt goes back first like you are sitting on a toilet and try not to let your knees go past your toes"

Are you a fan of Mark Rippetoe?

My current program has me squatting heavy 3x a week. I hit 315lbs for the first time a week ago. My ass has grown considerably since I started. Jeans that were baggy are now tight.

12/16/2009 6:00:00 PM

yesterday I ran 2.63 miles.. normally I can run 3 without a big problem but I added hills into the mix and that reallyyyy made a difference

then I did weights

12/16/2009 6:03:12 PM