^2 could he handle it?

I remember you telling us he quit before yall finished an exercise you made

1/15/2010 12:40:58 PM

dear TWW tuff guys:

I need a new lifting routine. I usually lift once a week, total body. I'd still like to do it once a week, but need a good routine that hits all the important areas.

I run a lot, spin once or twice a week as well. I don't want to lose too much muscle mass, as I normally carry it pretty well. I'd like to stay like this, if not become a little more toned:

1/15/2010 12:42:45 PM

^^yeah and he cursed me the ONE TIME he let me work him out at the gym

what the fuck is this shit!? can't we do any normal fucking exercises?!

[Edited on January 15, 2010 at 12:44 PM. Reason : ^YOU = FACIL]

1/15/2010 12:43:25 PM

HEY I SAW THAT GUY IN MEN'S HEALTH

1/15/2010 12:44:14 PM

^2 HAHA... you mean he didn't like burpees and those pelvic thrust things?

[Edited on January 15, 2010 at 12:44 PM. Reason : .]

1/15/2010 12:44:51 PM

^^HEY I CAN SEE THAT GUYS WIENER BOPPING AROUND

WHAT A SLUT

^no way I'd even try to get him to do those

I think the cussing started with the clean & press

1/15/2010 12:45:23 PM

aw - to you H8R

that Men's Health article is officially 3 years old now

[Edited on January 15, 2010 at 12:46 PM. Reason : no you can't, I have on compression shorts! and begonias is the facil one.]

1/15/2010 12:46:05 PM

Quote :

"WIENER BOPPING"

1/15/2010 12:47:13 PM

well, i'm not a TWW tuff guy, but..

for a full body workout with what you are already doing:

keep it simple. high reps, more sets, less weight

say 10 sets of 30 (total) for your lift day, broken up between

legs (squats, leg press), chest & back (combo stuff), abs, shoulders (overhead)

1/15/2010 12:52:05 PM

Quote :

"WHY HAVEN'T YOU COME TO MY CLASS YET?!"

tue/thurs 7:30-8p[/quote]

tues/thurs is basketball vs asians 7:30-9:30

Quote :

"@ porcha : sat?"

NCSU gym closed sat - mon perhaps we can play outdoors or some football @ Dillard Drive High? Weather looks nice

Quote :

"I usually lift once a week, total body"

hmm, I'd just hit the major 3 with 2 exercises per and rotate areas worked as to not get fatigued as fast...shouldn't take more than an hour to complete all 6 exercises

Legs - Squats, front one week, back next
Chest - Bench, incline one week, flat next(alternate DB and BB too)
Back - Pull Ups one week, CG Pull Downs the next
Legs - Dead Lifts one week, SLDLs the next
Chest - Flies, rotate angles(cables, machine, or db)
Back - Bent rows one week, upright rows the next


as far as what I did today....
Traps/Shoulders

10min Warm Up Cardio
10min Dynamic Stretching

3x5x175 Power Cleans
3x10x405 Shrugs
3x5x115 Snatches
3x10x70 Face Pulls

3x5x145 Jerks
3x10x100 Rear Delt Machine Flies
3x5x55 Front EZ Raises on a Bosu
3x10x15 Lateral DB Raises on a Bosu

2x10 Hanging Leg Pikes
2x20 Bosu Crunches
10min Static Stretching

takes me just under an hour to complete all the exercises after my warm up & stretching...I rest 20 deep breaths between sets and no more than 3 minutes between exercises...eating 2400-2500 cals/day @ 150-180g protein

1/15/2010 1:02:09 PM

I need to improve my agility like whoa.

I am in slow motion.

1/15/2010 1:02:43 PM

http://www.youtube.com/watch?v=0smE2z2KZFU

1/15/2010 1:24:37 PM

Quote :

"hmm, I'd just hit the major 3 with 2 exercises per and rotate areas worked as to not get fatigued as fast...shouldn't take more than an hour to complete all 6 exercises Legs - Squats, front one week, back next Chest - Bench, incline one week, flat next(alternate DB and BB too) Back - Pull Ups one week, CG Pull Downs the next Legs - Dead Lifts one week, SLDLs the next Chest - Flies, rotate angles(cables, machine, or db) Back - Bent rows one week, upright rows the next"

caveat - I don't really do legs because I run and cycle so much.

porcha - do you have a link to a good place I can look at exercises to put a routine together? Currently my workout looks like this:

Chest - heavy flys on a pulley machine
Chest - bench on a nautilus or chest press with dumbbells
Tris - overhead extension on pulley machine
Tris - heavy pushdown on pulley machine
Biceps - seated incline curls
Biceps - hammer curls
Back - pull-ups
Back - whatever it is that's the opposite movement of a fly, where you cross handles in front of you and pull out and back
Shoulders - shrugs

1/15/2010 2:32:28 PM

^ I have a good link

http://www.exrx.net/Lists/Directory.html

1/15/2010 3:03:26 PM

Quote :

"whatever it is that's the opposite movement of a fly, where you cross handles in front of you and pull out and back"

rear delt flies? i dont use much back in that movement, or at least I try not to

and yea, exrx is terrific, helps you build a routine to build up to a more compound movement like the olympic lifts!

should really do legs, so much potential! the cleans/jerks/snatches will work the legs pretty well but its more of a full body, push with legs, pull with back, push with shoulders....mmm

1/15/2010 3:12:25 PM

Arby's Beef and Cheddar
Mozzarella Sticks
Coke

1/15/2010 3:17:32 PM

got straight out of bed and ran a mile and a half.

i need to shed maybe like 10 pounds I put on over the holidays

1/15/2010 3:32:33 PM

Quote :

" ^WHY HAVEN'T YOU COME TO MY CLASS YET?! tue/thurs 7:30-8p "

I honestly keep forgetting . I usually play basketball T / H with porcha.

1/15/2010 8:19:15 PM

yesterday: 2mi @ 5.0 pace, 2mi at 4.0 pace

12min abs work



gonna do some upper body work today

1/16/2010 12:40:49 PM

Wad, I think you should really consider 2x a week, as you will loose w/ 1 day a week. Even my marathon running freinds, and triathalon freinds lift 2x a week, doing full body.

For the lifts, I'm not sure how endurance oriented your training is becoming, but I'd suggest 1 day at a 3x8, and then one at 2x12-15. Make sure you get a quad dominant leg movement, hamstring dominant excersize for the legs. So you could do squats and goodmornings one day, and then lunges and deads the next. For upper body, you need to make sure you hit the major planes of motion (vertical and horizontal pulling and pushing) in a week. You could either break it up in to 2 days or do them all 2x a week. Your bis/tris/abz all are at the end, and really non-essential, but probably important to you based upon your poast.

A sample set up

Day 1
3x8
Squat Variant
Goodmorning Variant
Hor Bench
Bentover Rows
DB OH Press
Pullups
(bi's/tris/ABZ)

Day2
2x12
Dead Variant
Lunge Variant
weighted pushups
cable rows
mp's
cable pulldowns
(bi's/tris/abz)


(I don't know your pullup strength, and if you go w/ this you may need to alter it to weighted pullups,and reg pullups)

[Edited on January 16, 2010 at 1:06 PM. Reason : ]

[Edited on January 16, 2010 at 1:13 PM. Reason : ]

1/16/2010 1:06:14 PM

Quote :

"caveat - I don't really do legs because I run and cycle so much."

YES YOU DO, AND GOOD LORD, EVEN THE CRAPTASTIC MAGAZINE YOU WERE IN IS IN AGREEMENT WITH THIS.

-------------------------------------------------------

Are you able to do olympic lifts? If so, I'm leaning towards changing my input.

[Edited on January 16, 2010 at 1:12 PM. Reason : ]

1/16/2010 1:09:52 PM

Teaser Body Pump
Teaser Body Flow
Biked 5.5 miles
Ran 1 mile

1/16/2010 2:06:06 PM

Was going to swim 20 laps. Gym is closed all weekend. Ran 3.5 miles instead.

1/16/2010 2:25:50 PM

Going to monopolize the squat rack in a few.

I'm curious to see how the mix of resolutioners, the local college kids, and the release of the new bodypump shit makes the place madhouse. I like going to days like this to make a lot of noise. I'm thinking above the knee rack pulls for maximum noise.

1/16/2010 2:44:44 PM

30min step
30min attack
30min combat
30min pump

who wants to rub my feet?

1/16/2010 2:51:43 PM

Don't you gotz a man for that?

1/16/2010 2:53:34 PM

he doesn't rub me as much as I want

(like everyday)

1/16/2010 2:55:24 PM

I am sorry for your loss

1/16/2010 2:56:11 PM

been doing a lot of low weight high rep stuff, so getting back into heavy was tough. I took it easy today but still went through a good routine

1mi treadmill warmup

bench: 3x10x135,155,165
dumbbell presses: 3x10x40,50,55
dumbbell flies: 1x10x30
combo:
ezbar skullcrushers: 3x10x30
ezbar quick press: 3x10x30
dumbbell iso skullcrushers: 3x10x15
decline bench machine: 3x10x140, 160, 180
single arm cable tricep pulldowns: 3x12x15,20,20 ea. arm
fly machine: 4x10x115,130,145,160

abs:
3x1min x xball oblique twists +crunches

10min elliptical intensity intervals: 50sec ~130-140 strides/min, 10sec ~250 strides/min


eggs-toasted!

1/16/2010 3:06:07 PM

an hour on the treadmill, trying to loosen up the congestion in my lungs. I think it worked for now.

1/16/2010 4:12:26 PM

11 miles at Umstead Park. I really need to eat something before I get out.

1/17/2010 10:55:29 AM

OUTSIDE run then hitting the gym...its like 65 outside niggas!

1/17/2010 11:07:49 AM

so sore from yesterday!

1/17/2010 11:10:12 AM

yesterday:

Arms

10min Warm Up
10min Dynamic Stretching

3x8x185 CG Decline Bench
3x5xBW+25 Chin-Ups
3x10x95 Incline Skullcrushers
3x10x40 DB Pinwheel Curls
3x15x25 OH DB Extensions
3x15x25 Bent Conc Curls
3x20x50 Wrist Curls

2x10 Hanging Leg Pikes
2x20 Bosu Crunches
10min Static Stretching

1/17/2010 11:44:43 AM

Going to use my rings, after I closeup at the gym.

1/17/2010 12:32:08 PM

i take weekends off, but tomorrow is high weight, low rep Chest, Shoulders, Tri's.

it's 2 weeks and i still haven't weighed myself. i refuse to, because i know i'm losing fat while gaining lean muscle.


since this phase of the program lasts until may 1st, i'll probably not weigh-in until feb. 1st

1/17/2010 12:40:50 PM

3rd day in a row at the gym, kinda sore


1mi warmup treadmill

shoulder presses: 3x10x30,40,50
lat pulls: 3x10x42.5,50,60
seated rows: 3x10x35,42.5,50
dumbbell rows: 3x10x30

arms combo: 3x10x8 of each
front raises
lat raises
bent arm twists(idk what its called)
side raises:


barbell 21's(7,7,7 combo) 3x21x30,40,40


nothing really heavy, but it felt really good

1/17/2010 1:31:52 PM

yogalates tonight w/ begonias maybe a run after..

1/17/2010 2:10:34 PM

so i'd like to invest in a scale. I want something that will calculate my BF% as well. Maybe some other stats taht could be helpful to me. I've heard though that electronic scales that test BF% aren't that accurate. Does anybody have any recommendations on some quality reliable digital scales? I'm less concerned about price, more concerned about accuracy/reliability.

i was looking at this one



http://www.scalesgalore.com/product/index.cfm?product_id=6124


any thoughts?

tia

[Edited on January 17, 2010 at 2:26 PM. Reason : .asdf]

1/17/2010 2:25:34 PM

^you're not going to find anything that's accurate enough to make a difference. I wouldn't waste money on a scale with a BF% feature.

You'd be better off buying a regular scale and investing in one of these (off by maybe 3-5%, but better than a scale)

http://www.jr.com/omron/pe/MSH_HBF306C/

----------------------------------------------------------------------

Swam for an hour

1/17/2010 4:08:19 PM

7.5 mile run

Spin class yesterday

1/17/2010 5:41:33 PM

^^cool thanks, i've actually seen those before, I was just hoping maybe I'd find an all-in-one sorta deal.


just out of curiosity do you know why it's more accurate than a floor scale for bf%? Both use an electrical pulse for their calculation, right? Seems to me one signals through your hands, while the other signals through your feet. I don't really know why it would be better

1/18/2010 11:30:06 AM

ran 3 miles outside and didn't stop at all did intervals like begonias suggested


I think later I'm going to take my puppy for a 1 mile walk because he seems sad and it's a pretty day

1/18/2010 11:58:41 AM

^^you're sort of just splitting hairs at this point

it would only really matter if a person was predisposed to hold fat more in upper vs lower and what type of system you were using

there was actually a study done with the conclusion that the tanita bf% scale (foot based) overestimated BF% 40-55% of the time versus the handheld.*

*Exercise physiology: Basis of Human Movement in Health and Disease, Second Edition, Lippincott Williams & Wilkins, 2006

1/18/2010 12:35:10 PM

buy a good scale and a good set of calipers

1/18/2010 12:35:52 PM

i'll be playing hockey tonight

which means i'll lose 3-4 lbs. by sweating and gain it all back via beer

1/18/2010 12:36:25 PM

No NCSU gym open today Had to use community center

Legs

10min Cardio
10min Dynamic Stretching

3x5x185 Front Squats
3x5x165 BB Lunges
3x5x255 Back Squats
3x5x145 Jefferson Squats
3x10x210 Leg Extensions
3x10x150 Leg Curls
3x20 Hip Adductors
3x20 Hip Abductors

2x20x25 Declined Sit Ups
2x10 Hanging Leg Pikes
10min Static Stretching

EZ Day

1/18/2010 2:58:40 PM

I'm about to take my doggy for a walk

(which apparently isn't exercise)

1/18/2010 2:59:48 PM

what? it definitely is exercise

1/18/2010 3:02:23 PM

^reference the healthy lifestyle thread

1/18/2010 3:05:00 PM