i guess i'm just curious as to how she defines the different levels of soreness.

i had a heavy leg day on saturday, and am still sorta waddling, but more in a




kinda way

[Edited on June 6, 2011 at 10:10 AM. Reason : e]

6/6/2011 10:08:15 AM

I need to come to terms with the fact you can't focus on everything at the same time. For the last 5 or 6 weeks I've been working on conditioning and muscle endurance stuff. I've gotten much better at that, but as I mentioned once before, I feel like I'm getting softer in some areas (which I think is primarily) because I haven't been lifting weights. I want to be able to do both, as well as run and preferably also get in some HIIT because I like it, but I know 1) I don't have time to do all of that, and 2) Even if I did, I can't do it all and actually give myself enough rest and recovery time.

How do you guys manage this issue? I am wondering if adding back in one weight workout a week would help me maintain that side of things better. I felt the best I've felt in a long time about two weeks into changing up my focus from weights to more of a military type fitness model. Maybe I just need to rotate what I do more frequently than focusing on one thing for a whole season. I don't want to feel like I'm just dabbling in things, but I hate the feeling that I'm losing progress in other areas by focusing on one type of fitness.

6/6/2011 10:14:29 AM

^I feel like Aaron's and my roommate Mark was able to do that for all of his martial arts crap. I can't remember exactly, but it was along the lines of alternating heavy lifting days with running/recovery days. He needed high muscle mass and strength along with cardio.

Something like, heavy weight lifting plus 15 minutes of high intensity cardio afterwards for 3 days, running 3 miles or so on the off day plus "body weight" work outs to promote fast muscle movement (shadow boxing or otherwise military fitness model). He would often alternate between lifting regimens, such as switching between bench press one day and dumbbell bench or doing Chest/Tri style workouts (complementary muscles) one week and Chest/Back the next (antagonist muscles, like Tri/Bi).

It was fairly complex overall, but he emailed me a slightly simplified spreadsheet of his summer plan (complete with nutrition) where he got massive over a few months. I'll see if I can send it to you.

6/6/2011 10:42:18 AM

So here we go:

I went from ~240 lbs to 202 lbs.

I went from a 44 inch abdomen (measuring at the belly button) to a 39.5 inch abdomen.

I went from 34.68% body fat to 25.8% body fat.

All since February.

I'm pretty pleased with my results.

Now for the "Going back to America" week where I don't really count calories. I'll be picking up the workout again next week.

HOOAH! (Also for those following along at home, I won the Budapest Biggest Loser competition between me, my fiance and our friend)

6/6/2011 11:52:12 AM

Fantastic job morphine! Great results!


I'm going to try out the Y's super sculpt class tomorrow. It could either be killer or too easy. We will see lol


and pshoes, I have been working out regularly but I stuck with machine weights sort of "afraid" of doing free weights, like someone was gonna come up to me and be like YOU'RE DOING IT WRONG. So I said fuck it cause I didn't want to get into a plateau again and knew I had to change it up. Yeah I've done some free weights but this was the first time full body completely with free weights since I started in Feb.

First time doing deadlifts too. My abs from my ribs down to my pelvis and the sides plus every muscle in my legs were sooooooooooooooooooooooooo sore. Like shooting pain couldn't walk sore. I let my body rest a few days cause I didn't want to risk injury but maybe a quick cardio blast would have helped. I know when I hit the pool 3 days after I could really stretch those muscles and let out a deep ahhhhhhhhhhhhhhhhhhhh lol

If it's newness soreness then it's because it was free weights and I was doing motions I hadn't before. It just seemed a lot more painful than it should have for being 4 months in to this gig.

[Edited on June 6, 2011 at 12:07 PM. Reason : shrugs]

6/6/2011 12:01:30 PM

Started a new 16-week program called The Juggernaut Method. I am pretty excited with it, should see some great strength and muscle gain results.

Going to attempt to gain 1lbs per week for these 16 weeks and see how I look. Then after this I may start playing around with the Westside Conjugate Method to get my max numbers up to new PRs.

Press Day:

Standing Press 100lbs 5x10
Chin Ups 5x10
Fat Grip Skull Crushers 80lbs 4x10
DB Lateral Raises 4x10
Face Pulls 4x10
Abs

6/6/2011 1:00:42 PM

What is the goal/method of the Juggernaut program?

[Edited on June 6, 2011 at 1:08 PM. Reason : lkj]

[Edited on June 6, 2011 at 1:09 PM. Reason : herp derp]

6/6/2011 1:08:40 PM

^^ matt i'm still doing the 5x5 program you talked about and lovin it. hopefully i'll see some progress with it soon.

6/6/2011 2:31:08 PM

It's a combination of several methods (e.g. 5/3/1, linear progression, block periodization) to gain muscle and strength.

It is a 16-week program broken down in to 4 cycles. 3 week waves of increasing intensity (heavier weights), while the volume (total reps) gets lowered. Each new cycle is heavier, with less total reps.The 4th week is a deload week to allow any accumulated fatigue to be recovered from.

The first 4 week cycle are sets of 10reps. First week is 5x10, second week is 3x10, and then the third week is a ramp to a 1xMax reps (over 10 reps).

This style is repeated for the next 3 cycles but the weight goes up and reps per set goes down. Second cycle = 8rep sets, 3rd cycle = 5rep sets, 4th cycle = 3rep sets. Depending on your performance on the 3rd week (1xmax), your next cycles numbers are adjusted based upon how many reps you completed. Generally 2.5-5lbs per rep achieved over the target amount.

I am doing this 4 days a week, each day focuses on a movement type. Monday = Vertical Push/pull (Overhead Press + Chin Ups). Weds = Dead Lifts, Friday = Horizontal Push pull (bench press + rows), Saturday = Squat day.

Other than the main reciprocal lifts (i.e. a compound push and then a pull) I add in a few accessory/isolation lifts to hit the triceps, biceps, shoulders, traps and/or abs depending on the day.

[Edited on June 6, 2011 at 3:02 PM. Reason : 0]

[Edited on June 6, 2011 at 3:04 PM. Reason : 0]

6/6/2011 3:00:33 PM

the problem with the westside method is that if you don't do the lifts with STRICT form. let me say it again, STRICT form, it will not do you much good.

you also cannot rely on doing bench press every monday and squatting every thursday, etc. variety is key for westside. you can squat, but you have to change bands, chains, bars, depths, boxes, stances, etc to find your weak points and eliminate them. that and you don't squat, you box squat, or do good mornings, or pulls off of pins.

most crossfit fucks would puke and die if they had to go through one speed lower body day from the westside barbell conjugate method.

good luck, it ain't for everybody.

6/6/2011 4:55:50 PM

While it's still 4 months away, I've already thought about how I am going to customize it for me (as I don't have all the right equipment nor drugs to do it in the true westside spirit).

Going to rotate upper ME lifts every 3 weeks between flat bench, incline bench, overhead press, close grip bench, floor presses, and wide grip.

DL/Squat ME will be full squats, various GMs, RDL, DL, Deficit DL, Various Rack Pulls, Halting DLs, various box squats.

Upper DE will probably be different grips on the flat bench and push presses. Lower DE will probably just be speed pulls and box squats, also maybe some power snatches and cleans.

I am going to highly customize it but keep it within the ME/DE/RE framework. I am pretty curious to see how I respond to it, as I seem to thrive under high intensity, low volume.

[Edited on June 6, 2011 at 6:39 PM. Reason : 0]

6/6/2011 6:38:37 PM

speed deadlifts/squats....

6/6/2011 6:39:11 PM

you know, besides the ultra high metabolic kick you get from squatting (such as not being able to sleep that night), you get a really high boost in testosterone. which, i used, for the first time yesterday as i lifted 6 hours ME upper body after my ME squat workout. Amazing. set a PR on close grip (index fingers on the smooth) bench.

don't think i'll do it again for a while, but the testosterone boost "myth" is true.

the other benefit from heavy squats is that it is just really neat to hear all those plates janglin' while you go in the hole. no other lift gives such audible pleasure.

6/7/2011 10:14:53 AM

omg! I worked out this morning right after waking up and didn't have time to eat. I ate as soon as I got home but I can barely keep my eyes open. wtf? I am soooooooooo tired. This sucks, I have work today.

6/7/2011 10:26:48 AM

Maximus - that boost in performance may or may not have been an effect of acute high levels of test production.

If I had to guess I would say it had more to do with neural inhibition of the golgi tendons and increased neural drive from being highly stimulated. In other words, your nervous system was primed to work harder and inhibit warning signals.

6/7/2011 11:04:06 AM

^^^I'd never heard of squats causing a testosterone boost - only a spike in IGF-1.

Personally, I like the satisfaction of having the cheap bars at my gym bow over when doing max effort squats. the bars are so flimsy that I have trouble getting them out of the rack once I go past 495. You'd expect Golds to at least have one texas bar in the entire place.

[Edited on June 7, 2011 at 11:04 AM. Reason : .]

6/7/2011 11:04:30 AM

zangief ITT

6/7/2011 11:25:00 AM

To all the heavy lifters and those interested in high quality strength training and conitionining...

It's come to my attention that there aren't any training facilities in Raleigh that offer high quality equipment for proper strength training, nor does there seem to be reasonably priced high quality coaching.

Would any of you be interested in a facility that catered to these needs? I.E. offered high quality strength training equipment (racks, chains, bands, bumper plates, GHDs, reverse hypers, sleds, ropes, etc.) and provided high quality coaching?

What would be a reasonably monthly amount you would pay for group (2-10people) coaching? If you didn't want coaching, what would be a reasonable upper limit you'd pay for access to high quality equipment? How far would you be willing to travel?

The reason I ask is that I am preparing a business plan for such facility and business.



[Edited on June 7, 2011 at 11:43 AM. Reason : 0]

6/7/2011 11:40:41 AM

If you provide a facility, I'll provide a power cage, a bench, and 1,000 pounds in plates (including 100lb plates).

6/7/2011 11:53:13 AM

sounds awesome if only I lived in raleigh

6/7/2011 12:27:42 PM

Id say max that I would pay for access would be $35 per month. Perhaps an up front fee for some initial coaching, but seems like the target market would already be experienced lifters. So if any were to want coaching, it would be initially and minimal sessions, if that makes sense.

6/7/2011 1:14:58 PM

I thought the crutches would hinder my weight loss/getting into shape


turns out these things are making me lose weight... only downside is I think I'll have one arm bigger than the other by the time I'm off them -.o

6/7/2011 1:24:23 PM

Sounds like a CrossFit Gym

except, obviously, without the CrossFit

Also, I'd stop worrying so much about what people WOULD pay and figure out how much you'd NEED them to pay.

[Edited on June 7, 2011 at 1:33 PM. Reason : ]

6/7/2011 1:32:37 PM

You are right, the idea is similar to Crossfit. But the Crossfit's I've seen are much more bare boned equipment wise.

6/7/2011 1:36:29 PM

The one I go to currently has everything you've listed and then some

I guess it just depends on the owner...atlas stones, tires, sledge hammers, climbing ropes, prowlers....I love it all

6/7/2011 1:40:32 PM

not really related, but sorta. there's a powerlifting "gym" i drive by sometimes somewhat near my house, that's in a unit of a boat storage rental facility.

from the road the equipment looks fairly bare bones, but has a lot of the other equipment you describe. the sign out front advertises coaching and facilities to only be around other heavy lifters, without the other distractions mega gyms come with.

every time ive driven by and the doors have been up, there's some gigantic dudes slinging around huge weight in there.

i live in south texas. it's 103 today with ~80% humidity. the only temperature control there seems to be are a few oscillating fans by the open bay doors. those guys are fucking nuts. if i lifted like that in that heat i'd straight vom them pass out in the vom. probs.


[Edited on June 7, 2011 at 1:46 PM. Reason : derp]

6/7/2011 1:44:36 PM

I'm all about heavy lifting but not in the heat. You're just asking to be the next Korey Stringer.

6/7/2011 1:45:46 PM

whine

It's something you'd have to adapt to, but no big deal

6/7/2011 1:51:41 PM

I work in an office. I sit on my ass over 50 hours a week. The only incentive for me to get stronger is to boost my self esteem and slightly increase the odds that someone may want to bang me. Risking dehydration and heat stroke just to get my sets in would not be worth it.

But if you like sweating a gallon a minute, more power to you.

6/7/2011 2:04:11 PM

You'd have to be in extremely poor health to risk stroking out from an hour of exercise in 100º heat. Besides, high heat is beneficial for growth hormone response in the body.

[Edited on June 7, 2011 at 6:59 PM. Reason : you wouldn't happen to be talking about Metroflex in Texas, would you?]

6/7/2011 6:55:37 PM

^ i do bikram yoga 104 degrees for an hour and a half... so no, it won't kill you

6/7/2011 7:17:03 PM

i LOVE running in midday heat

like 95-100 degrees


it feels AWESOME when you come back in

6/7/2011 7:18:29 PM

how do you not cramp and die? i cannot function (well not right now) in the stifling heat adds like 40 seconds to my pace time

6/7/2011 7:23:13 PM

I went running today around 4pm. Felt great outside. I enjoy running in the heat mostly because I find it more challenging. I don't mind sweating but I hate the feeling of when I am hot but not yet sweating.

6/7/2011 7:28:14 PM

Quote :

"adds like 40 seconds to my pace time"

oh me too!!! i just love the feeling when im done. its like the best runners high

Quote :

"I enjoy running in the heat mostly because I find it more challenging."

yeah

6/7/2011 8:36:34 PM

p90x starts after next week's trip. combined with tasl and hockey, should be feeling good and can start posting before/after pics.

[Edited on June 7, 2011 at 9:10 PM. Reason : .]

6/7/2011 9:05:40 PM

In an effort to do more cardio, I've split my workouts into 6 separate training days with reduced volume and do 30-40 minutes of cardio afterwards. I do 60 minutes of cardio on the 7th day.

Chest (tricep secondary)
Shoulders/Biceps
Quads
Back (biceps secondary)
Triceps / extra cardio
Hamstrings/Glutes
Hour cardio day

I'm realizing that I'm doing a ton more arm work than I ever did before, and I feel like my arms are actually growing while on a caloric deficit. It's probably just more glycogen retention and a visual effect in the gym from taking a preworkout NOX booster, but it's not what I expected. I haven't noticed any strength increases in my arms, so it's probably just a visual thing.

It's neat how much body composition can affect perception of size. I look bigger now at 263 than I did 2 months ago at 285. My waist gets smaller, but it appears like my upper body and legs are getting bigger.

6/7/2011 10:45:43 PM

Just curious eleusis, what can do you do as far as pull ups (in terms of sets/reps)? You're pretty huge, so I would think they'd be harder, but I don't know.

6/7/2011 11:12:40 PM

I can do about 12 pullups with a wide grip. I could probably do more with a close grip, but I get this painful pump in my biceps when I do them that way, and I feel like I'm risking rupturing a bicep tendon.

After about two sets of 10-12 pullups, I usually switch to a pulldown machine because I feel like I get a better workout doing less weight with better form than I do trying to bang out 6-8 reps of pullups when I'm tired and my form is breaking down.

6/7/2011 11:57:15 PM

took some pics, contemplating posting. still a weak fatty with a long ways to go.

the timing on them are kinda interesting.

one set is after 2 months of machine workouts 5 days a week with isolation movements (not really pushing hard either), with 3 hrs cardio / week and little to no diet control. the second set is after 2 months of primarily compound lifts with free weights three times a week with little to no cardio, marginal diet control.

the difference is pretty telling. also, there was about a month off after the first set was taken, that was filled with excessive and boozing and feasting. kinda feel like this reset most to any progress that was gained during the first phase (which wasn't much).

6/8/2011 10:07:05 AM

6/8/2011 10:28:12 AM

I mean, if I could post my terrible before picture then you can too. k? k

6/8/2011 11:06:36 AM

Dead lift day!

DL 225lbs 5x10.
Back Extensions 4x15.
75lbs BB Curls 3x10.
Walking Lunges 4x20.
Abs.

6/8/2011 11:12:39 AM

Since baby #2 has been here for two weeks, so has the change that I have wanted to make in myself.

Starting weight and sizes:
Weight: 288lb
Shirt: 3XLT
Waist: 42"

Diet:
-Overall less caloric intake
-Meal replacement for breakfast (I hate breakfast)
-1 soft drink a day max.

Exercise:
-Walking in neighborhood (2 mi.) 3 days a week
-Biking 30 minutes 3 days a week

Since I am in the condition I am in, I am having to take baby steps on the exercise. So far, my body has been fairly receptive. I am down 8lb to date.

Last Friday, I biked 8.9 miles in 97 minutes and walked 4.0 miles in 74 minutes (its a long story about a flat bike tire on a journey I made for work).

Saturday, I walked 1.7 miles in 39 minutes. Sunday, I biked 2.0 miles in 11 minutes (had to cut it short because the baby woke up). Monday, I walked 2.2 miles in 46 minutes, and yesterday I walked 5.8 miles in about 2.5 hours (this was again for work).

My goal is to be back in 38" pants and a 2XLT shirt by the time I am going to Jamaica in October. My goal weight is somewhere around 240 to 250. The skinniest I have ever been as an adult was 225 my Freshman year of college (and some of you can remember I was quite sick at that time).

Note: If any of you are using an Android phone, I recommend the CardioTrainer app. It tracks GPS location, time, and estimates caloric burn based on type of exercise. You can also get a Bluetooth Polar heart rate monitor that can sync with the app for more accurate data.

[Edited on June 8, 2011 at 11:38 AM. Reason : moar]

6/8/2011 11:36:00 AM

ok f it.

long ways to go. after last year's leg break, and the pills ran out, i went back to boozing and eating like i was when i was running 30+ miles a week... only with zero activity... blew up from 170->210 in like, 6 months. after getting cleared from the pt and dr, i had been trying some things, with no real direction, dedication or desire. late last year, decided things had to change.

moved to texas, house i bought has an la fitness like, at the edge of the neighborhood. joined up, used some of their trainers and got a program going of m-chest/tri t-legs/abs w- shoulders h-bicep/back, with as much cardio as i could stand on the same days. this ranged from 45 min on the treadmill at 15% incline 4mph (dude, this allegedly zaps calories), to getting back into running. getting back into running sucks ass, especially when you knew you used to be able to do it. it's frustrating to go back to not being able to hang cardio wise or joint wise. the first mile or so my knee is all sorts of fucked up from the pins/bar i guess. was eating like shit and drinking too much. margaritas and burritos? brisket and beer? fuck yeah bring it on, god bless texas. anyways, wasn't seeing much in way of results, although dropped like 20 lbs from october->jan. and that included a 14 day trip to aruba where i did not shit but drink beer on the beach every day. mostly dicked off from january->march. would go stretches of 3-4 weeks with no activity outside of walking the dogs around the lake.

so, did some reading on strong lifts and the like, decided to try a it out. been doing 3 lifting sessions a week, having only missed one week where i thought i might have injured myself. before this i had never bench pressed, squatted, deadlifted, or anything else. other than marginal dumbbell work. mostly due to having no confidence or knowledge of how to do the free weights right.

the diet is still a point of major contention and bringing down the gains a lot. a whole lot. it is not out of the possibility to still eat a whole pizza and drink 15 beers on a friday night. been eating very clean for the most part. that's never been the issue. the issue has always been the booze. i have brought the consumption down from ~30beers&2L whiskey / week down to about half that. i know that to get to where i want, i'll probably have to bring that down more. but w/e.

so, for comparison, the pics on the left are at 191lbs. for the pictures on the right, which was last night, is at 183lbs. The first set were taken kinda jokingly, as a "hey let's see how this goes"... and were taken after the first workout, april 14th. so i guess it hasn't been two months, but close. ahhh well... long ways to go.






[Edited on June 8, 2011 at 12:37 PM. Reason : chest and shoulders are still embarassingly weak. lulz.]

6/8/2011 12:29:22 PM

Nice. But fyi...blurring your face only really works if we dont already know what it looks like. Unless you're just trying to avoid easily identifiable shirtless pics of yourself being readily available on the internet, which is understandable.

6/8/2011 12:52:04 PM

^ Keep plugging away man... with 5x5 or 3x5, focus on upping the weight on your big lifts more than doing a bunch of different extra accessory movements.

Once you get strong, gaining muscle and/or losing fat becomes a lot easier. This is due to being able to do much more work and recover from it.

6/8/2011 12:52:52 PM

Started day one of p90x again yesterday.

think im gonna actually be able to finish this time. Have a really good support team.

Plan is to lose the fat and gain definition...so p90x should be perfect for that.

All in all, doing that with the Abs diet I think will get me back on track. I hope. Day 1 pics soon.

6/8/2011 12:53:45 PM

just realized the left knee wonkyness in one the pictures. my shit is busted.

Quote :

"^ Keep plugging away man... with 5x5 or 3x5, focus on upping the weight on your big lifts more than doing a bunch of different extra accessory movements. Once you get strong, gaining muscle and/or losing fat becomes a lot easier. This is due to being able to do much more work and recover from it. "

will do. it's been a somewhat exciting 8 weeks or so.

last week i completed my working set of deadlifts with 225lbs, which to me was awesome. it's somewhat exciting to feel it break from the ground. still dont feel comfortable with a mixed grip though.

squat is lagging behind some, mostly because of the form questions ive been asking in here. still having slight problems with keeping my weight back on the heels on the ascent, when i try to up the weight. form breaks down with more weight, which i guess is expected. i got to 155 quick, then have been focusing on form, and feeling a lot better with it recently. added 10 lbs last night, with the intent on continuing to try and up the weight on the squat.

bench is lollygagging along, but last night, finished off a 5x5 with a weight that i've been stuck on for three benching sessions. time to go up.

what i've been doing is the below groups, with the rep counts being a goal. working weight with going to failure, as is the method. for instance, just recently upped the curl weight last workout, and got 15, 9, 6. will up the weight when 15,15,15 is completed.

Group 1:
Squat 1x5warm-up, 1x5 warm-up (more weight), 5x5 working weight
Bench Press 1x5warm-up, 1x5 warm-up(more weight), 5x5 working weight
BB row 1x7warm-up, 1x7 warm-up(more weight), 3x13 working weight
ez bar curls 3x15
25 reps each of 3 weighted ab exercises

Group 2:
Squat 1x5warm-up, 1x5 warm-up (more weight), 5x5 working weight
Deadlift 1x5warm-up, 1x5 warm-up (more weight), 1x5 working weight
Shoulder press 1x7warm-up, 1x7 warm-up(more weight), 3x13 working weight
skullcrushers/tricep extensions (alternate weeks) 3x15
25 reps each of 3 weighted reverse ab exercises

one week, g1/rest/g2/rest/g1
next week g2/rest/g1/rest/g2

starting last week, i've added in db pec flys on g1 and bb upright row for more work on the chest and lateral deltoids.

i guess those are kinda ancillary, but with adding them in it seems to have helped the bench and the shoulder presses.

kinda running out of ideas for keeping the ab exercises fresh.

been doing with the gf, and keeping up the pace, we can be in, warmed-up, complete the whole thing, and stretch out in an hour.

i much prefer the 3x a week for an hour than what i was doing before.

[Edited on June 8, 2011 at 2:15 PM. Reason : deerp]

[Edited on June 8, 2011 at 2:18 PM. Reason : i know it's not dramatic, but it's a start.]

6/8/2011 2:11:41 PM

^ okay, i LOVE leg lifts and pretty much all power lifts. I'm not going to change up your numbers or anything, just give you some friendly advice on form. Once you get strong enough, you can start body building or trying to go into a hypertrophy phase. BUT, I would worry about strength first....so....

SQUAT: Don't squat anymore. No more squatting. Box Squat only. Box Squat only. Box Squat only. Find yourself a bench that when you sit, your hip crease falls right below your knees so you are slightly, and I mean nanometers past parallel. Put the box/bench behind where you will lift. Unrack the weight, I'd use about 75% of what you can normally do, step back to the box, and sit down like you'd sit on the shitter. Push your hips back, way back. If your knees bend first, you're doing it WRONG. Practice sitting on the box with the lower weight. Your shins should remain perpendicular to the ground. When you sit (not bounce) on the box, rest for a count of 2, and EXPLODE off the box. But don't use your knees. Visualize thrusting the weight up with your hips. Squeeze your asshole and but cheeks together and thrust yourself off the box. Once you have mastered the form, you can go back to squatting and your carryover strength will be there. You will have mastered the lift.

Almost forgot, when you are on the ascent, lift as if you were lifting the heaviest weight you could. This means it should go FAST because you won't be able to box squat as much as you could parallel squat. But you should be getting a max muscle contraction with each repetition.

[Edited on June 8, 2011 at 2:30 PM. Reason : max contraction]

6/8/2011 2:24:50 PM