Quote :

"ME bench day. wrapped up the ole elbows and pulled back my traps for an intense one. 3X225 3X275 3X325 3X375 3X405 1X440 1X470 1X505"

i did not get the last two attempts listed on the last page.

i did however work on a quick negative. I have never put up more than 450 "raw"

2/13/2009 11:09:08 PM

yeah i was about to be really impressed (still am). that is a lot of weight. I used to bench heavy but I hated always having to get spots from random people in the gym.

ive never gotten more than 425.

2/14/2009 12:15:56 AM

it's hard to ask for a spot. i have to....

1. tell them i need a lift (all three of them)
2. tell them that since i am holding my breath they will tell me when they are lifting it off
3. tell them not to give me any assistance as long as the bar is still moving upward
4. tell them that when the bar is moving down to go ahead and take it up as it is a missed attempt


squatting spots are even worse. it's good to workout at a gym where people know what you
are doing, however. there are some serious guys here who punk me out with regards to weight.

2/14/2009 12:20:05 AM

holy crap...


i don't wanna even post what i lift now



Legs Day
Warmup: 10min treadmill 120cals

Seated Leg Press: 3x12x135,155,200 +7 sec. sationary's on last rep each set
Combo:
Exercise Ball Assisted Dumbbell Squats: 3x12x17.5
Dumbbell Lunges: 3x2lengths of gymx17.5

That combo was tough...yikes

Hip Adduction: 3x15x160,175,190
Hip Abduction: 3x15x190,205,220

Leg Extensions: 4x10x90,100,110,120
Seated Leg Curls: 3x10x70,75,80 (my hammies were already sore by this time)

2/14/2009 1:45:20 PM

well, after slacking for a while, i'm back into the 7s on Crossfit's "Fran" workout, with a 7:55 (doing dead hang pull-ups except for a few on the last set)

21 thrusters (95 lbs)
21 pull-ups
15 thrusters
15 pull-ups
9 thrusters
9 pull-ups

"Thruster" is a deep front squat, driven into an overhead press at the top.

2/15/2009 6:38:23 AM

i worked out for the first time in 3 months the other day and it felt great. i just did about 35 mins on a cardio machine called perfect arc or something. man, did my butt hurt after. but totally worth it. i got so motivated.

2/15/2009 8:16:49 AM

had a rough day with the diet yesterday...back on track today....scales weren't kind though

Chest:

5x5 Flat BB Bench
5x15 Flat DB Flies
5x5 Incline BB Bench
5x15 Incline DB Flies
5x5 Decline BB Bench
5x15 Decline DB Flies
5x15 Spiderman Push-Ups

5x20 Pelvic Lifts
5x20 Hanging Leg Raises
5x20 Oblique Cycling Crunches

60min LISS Jog outside...anyone know how long the lower miller field lap is?
20min HIIT swim

starting to stretch a TON after reading into it more....10min of dynamic stretching pre WO, 20min static stretching post WO...I'm really digging this new swimming routine...I'm thinking of cutting back on my lifting volume and focus more on unique all around type exercise circuit plans...similar to those p90x/crossfit plans....not really looking to make any muscle gains or lifting gains...I'd rather start doing stuff like handstand push-ups and flagpoles...develop a swimmer/gymnast body

I'm sitting at 15% BF...hoping to hit 12% by summer...should be possible with the strict diets I pull off

2/15/2009 7:20:11 PM

^that's too much volume.

2/15/2009 8:01:01 PM

ran for a hr....it sucks though, as you get older, it takes more and more and more.....sigh.

2/15/2009 8:02:49 PM

Quote :

"that's too much volume"

yea, I know I lift way too much & too often...I prefer the hypertrophy/conditioning approach to the powerlifting style. I just feel underwhelmed if I don't feel completely drained at the end...usually those 6 big sets followed with 2-3 core exercises will drain me so can you give me some suggestions for some unique exercises that may meet my demands or is this just a psychological thing that I need to feel depleted after every workout. Keep in mind I've got a pinched L5S1 nerve in my lower back, so real heavy squats/dls are out of the question...when I do my 5x15 hypertrophy squats, I'll use 205 and won't go deep...usually just above a 90 degree knee bend...I focus a ton on proper form especially while doing squats and deads...I just feel pretty paranoid about retriggering the pinched nerve. I've had it from doing smith machine squats when I was 14.

So now I just use the max racks with free weights. I really dislike deadlifts, I wish we had one of those octagons to get inside for them, I feel like I'm going to get a hernia from the barbells DLs and I don't even use as much weight as the squats. However I do like doing rack pulls. I feel in a much better position when performing them. I feel pretty confident doing SLDLs as well, not as much weight of course.

But yea, I'm not really looking to make muscle gains, I couldn't anyways on this cutting diet, nor am I looking to make lifting gains, just really want to hang on to this muscle I do have and continue cutting the fat, so I am just looking to maximize caloric burn...keeping me >110 for at least an hour and feeling so tired by the end of the workout, I'm barely able to pick up my water and drink from it...I love that feeling! I currently do a 6 day split:

Day 1: Low back/ass
Day 2: Shoulder
Day 3: Arms
Day 4: Legs
Day 5: Chest
Day 6: Back
Day 7: Rest

I'd like to keep the 5-6 days/wk workout, I think I'd go apeshit if I didn't lift that often..so yea. I'm open for any tips/plans...always open to learning more. Very goal oriented now & taking that class to become a personal trainer, so I'd love to become a guru of some unique exercises. Already do quite a few that draw looks from others.

2/15/2009 8:24:50 PM

Quote :

"I focus a ton on proper form especially while doing squats and deads"

Are you serious? Do you think putting up over a quarter ton does not require proper form? It took about 2 years of training to get the ability to properly do a sumu squat. "Sitting in a chair" as we call it.

Do not discredit those who lift for heavy weights. Hypertrophy is 75% heavy lifting. Concentrate on getting the target weights up, which will tax the muscle fibers which are already strongest. Secondly, you have to hit the fibers not taxed. That ensures each fast twitch fiber is trained (albeit, the ones you hit on heavy sets are always the same one).

With a six day split and such a heavy load, no wonder you are losing body mass. You are overtraining. Take a week off and throw in another rest day. Just take it easy and don't try to do it all in one workout.

train dont strain

2/15/2009 8:38:24 PM

thrusters are a bastard.

2/15/2009 8:46:37 PM

Took a walk around the apartment complex... particularly to investigate a very weak 3-alarm blaze.

2/15/2009 8:48:27 PM

well I am looking to lose body mass...I've lost 100lbs in the past year and would like to hit 12% bf...so I'm really not looking to make any gains with some fiber breaking lifts...I'd rather just lift light to expend energy and preserve what muscle I do have. If I just shut down and do cardio I'll likely turn into a marathon runner's body...I'd rather maintain a swimmer/gymnast/bodybuilder body

I'm not in a plateau right now, I'm still on the decline in terms of weight...managed to drop 1.5% bf in the past month...I'm just interested in your advice for some new complex lifts to tax me since you/duke/greek/bird seem to be the experts on lifting....I've only been taking lifting seriously since the summer of 08

and yes, I know proper form is of the utmost importance...it's the reason I've got my injury in the first place so I've very cautious and hesitant when it comes to anything lower back related...I've retriggered my pinched nerve with preacher curls/standing bicep curls because of poor form...I had also developed upper back scoliosis from years of computer abuse and have since reversed it with a constant awareness of posture and strengthening of the core.

I'll likely start resting more as the schoolwork is building up...I'm just paranoid about gaining weight/mass and have a very addictive personality, so if I'm not at the gym expending my energy, I've got nothing else to turn to. Perhaps I need a club sport added but I work 5 days/wk after school so it's unlikely to fit into my schedule.

2/15/2009 8:54:58 PM

Wii Fit once again

the only thing that really gives you any exercise is the running and the hula hoop

2/15/2009 9:08:39 PM

heavy lifting will preserve muscle better than high volume lifting. if you want to burn calories, then do cardio in addition to your lifting.

2/15/2009 9:16:56 PM

i'm putting in either 60min of LISS or 20-25min HIIT after all lifting days except for legs....so you think if I'm just looking to preserve, shall i keep my 6-7 exercises but change sets to 4-6 sets of 1-8 reps...what rest time between sets exercises? currently I use 45-75 seconds before I dip into the 110s HR...i try to stay above 110 the entire time I'm lifting except between exercises when I'll rest 2-3 min. I know you're supposed to rest longer between sets as the weight increases so I guess I'll just do that?

What'd be a good unique chest day?

Weighted Dips
DB Pullover
DB Flies
DB Press

or should I just go for ~4 day split but target full body...2 exercise per major muscle group and add a 5th shoulder/arm day? I think that may quench my thirst. Something like:

Squats
Deads
Low Row
Pull Ups
Press
Flies

varying exercises of course with a day rest between full body days....continue cardio rotation as normal

2/15/2009 10:14:09 PM

50 minutes of cardio....

i need to do more weights AND get back to running again

2/15/2009 10:15:18 PM

Well last night I dance my ass off. I'm pretty sore today

2/15/2009 10:16:59 PM

played in my kickball league

2/15/2009 10:25:13 PM

note: the New Rules of Lifting For Women finallllly came in the mail.
It's hard to put down

2/15/2009 10:29:10 PM

^ I just previewed that book on Amazon. I'm apparently in the wrong business. I've been telling chicks in the gym for years they have to train like a man to get a fit looking body. They just turn their noses up at me and say they don't want to be "big" and go float around on the elliptical for the rest of the day. This guy writes a book based on the same mantra and its a best seller. . . . And even more annoying, none of those "rules" are "new"... its the same stuff that's been published in the best fitness magazines for decades. But I appreciate that this guy is trying to break the mold. I would love to see more chicks training with weights =)

[Edited on February 16, 2009 at 2:30 AM. Reason : .]

2/16/2009 2:28:30 AM

gonna swim 2+ miles (masters work out)

i managed to pull a sub 2'30" for a 200 at the end of a set (i hate distance over 100) at the end of practice which is pretty good for a wall start. I hope to aim to get it down to 2'10" or so in practice and go just under 2 in meets.

2/16/2009 8:27:28 AM

Do you guys have a heart rate monitor when you lift?

Any recommendations/prices?

2/16/2009 11:08:14 AM

^I use one all the time, only cost me $30 shipped, nothing too fancy, got it new off some amazon store...this one here: http://www.amazon.com/Omron-HR-100C-Heart-Rate-Monitor/dp/B000A5CEUO/ref=pd_bbs_sr_1?ie=UTF8&s=sporting-goods&qid=1234810640&sr=8-1

I find it very useful for keeping you on track and helping pass the time...it's also pretty neat to watch your body in action and see how long your recovery is. Once I get rolling, I don't let my heart drop below 110 until the sets are finished. It's great for timing rest between sets/exercises and keeping you in the "zone" for cardio, if that's your thing.

there are some crazy ones out there that will track your workouts and give you computer readouts afterwards etc....I got my SO the polar FS4 for valentines day....she loves it so far

Shoulder day:

5x15 Arnold Press on a stability ball
5x15 Shrugs
5x15 Upright Row on a bosu ball
5x15 Front Raises on a bosu ball
5x15 Lateral Raises on a bosul ball
5x15 Rear Delt Raises

5x20 Cable Crunches
5x20 Cable Oblique Crunches
5x20 Weighted Decline Sit-ups

45min LISS cardio
15min HIIT swimming

[Edited on February 16, 2009 at 2:02 PM. Reason : .]

2/16/2009 2:01:03 PM

I'm considering a HRM whenever woot has another one for $25

2/16/2009 2:01:42 PM

Porcha got that idea from me ^^ I use the same HR monitor!

2/16/2009 6:20:25 PM

damn you gotta keep that thing wrapped around your waist the whole time?

2/16/2009 6:23:04 PM

For time, 7 sets of:

sumo-deadlift w/ high pull (sumo deadlift into an upright row)--95 lbs
20 bar dips


then did 3x8 seated chest press machine

Quote :

" I used to bench heavy but I hated always having to get spots from random people in the gym."

Yeah, most people are worthless as spotters in terms of facilitating a good workout, and many are even counterproductive. better than nothing from a safety perspective, of course.

i can't really bench heavy anymore...shoulders are too screwed up, i think largely from all the heavy benching i used to do (not 400 lbs plus like you big lugs or anything. most i ever did was 350, but i only weighed 182). i miss working out like that, but my body just won't take it anymore. that's a lot of why i got into doing the Crossfit stuff.

[Edited on February 16, 2009 at 6:41 PM. Reason : asdf]

2/16/2009 6:36:37 PM

walked around a dogged asians

2/16/2009 6:43:06 PM

I burned 393 calories today in my 30 min curves workout...is that a good amount of calories for 30 mins?

2/16/2009 6:54:26 PM

thats really good, considering you burn only around 100 calories runnign a mile

thats an efficient workout right there, hope its working out for you

[Edited on February 16, 2009 at 6:55 PM. Reason : d]

2/16/2009 6:55:24 PM

sweet....it's this curves smart thing they have. You have to keep the light in the green in order to have a good workout. Today was my first day using it. I thought I was working out good without it, but today it kicked my ass. Then at the end of the workout you go and look to see where your strengths and weaknesses are and how many calories you burned. You can also keep track of the last 10 workouts you had to see how you're comparing. It's weird to me that my strength is my bi/tricepts and my weakness are my inner and outer thighs, I would have thought it's the other way around.

2/16/2009 6:59:06 PM

lol i would have thought the same thing

you got soccer legs

2/16/2009 7:00:45 PM

I know...I mean I do find on with my quads though, which I guess I used more playing sweeper and being able to kick a soccer ball 50 yards

2/16/2009 7:22:02 PM

Quote :

"damn you gotta keep that thing wrapped around your waist the whole time?"

it actually goes right under your breast line...gotta wet it too when you first put it on...it sometimes will slide around during exercises and I'll look like a girl readjusting a bra

2/16/2009 9:30:38 PM

Quote :

"shall i keep my 6-7 exercises but change sets to 4-6 sets of 1-8 reps"

that's too much volume for a hypocaloric diet. I'm not recommending you max out when I say use heavy weight; just keep your reps in the 6-8 range to put maximum stress on your type II muscle fibers.

If you understand the benefits of HIIT for cardio, then have you ever thought about using the same principles for weight training? DC training and Yates OT training are both very effective yet low volume.

2/16/2009 9:30:51 PM

Quote :

""damn you gotta keep that thing wrapped around your waist the whole time?""

It goes around your chest right around the center of your sternum (breast bone) so that the sensor lies against your heart!!! (hence, the *heart rate* monitor )

At first it might be a little awkward, but I never noticed it after a couple of workouts... the benefit of knowing your heart rate far surpasses the small discomfort of the sensor band. I think Porcha can vouch for that too!

2/16/2009 9:47:21 PM

ran 3 miles in 30 mins

2/16/2009 9:55:41 PM

so if i go DC...I'll shoot for 3 RP sets of 11-15 total reps

shall I keep my 6 exercises for the 3 major groups and then combine my shoulders/arms for a day...giving me a 4 day split

ex week:
Sun-Legs 6 x 3 RP sets(2 quad, 2 ham, 1 calf, 1 glute) + No Cardio
Mon-Rest + Cardio
Tues-Chest 6 x 3 RP sets(2 upper, 2 mid, 2 lower) + Cardio
Weds-Rest + Cardio
Thurs-Back 6 x 3 RP sets(2 upper, 2 mid, 2 rhombus) + Cardio
Fri-Minors(2 Shoulder, 2 Bis, 2 Tris) + Cardio
Sat-Rest + Cardio

still too much? should I drop to 4 exercises and look into stretches more? not really looking for strength gains here, just looking to expand my knowledge/understanding/broscience

and yea, aaprior is right, the HR monitor is the shit

2/16/2009 10:03:33 PM

decreased volume, slightly ...ive got a DC leg day planned for tomorrow, gonna use +10% my normal 5x15 weight, see how it goes

Arms

Superset - 5x10 Hammer Curls + 5x15 Incline Skullcrushers
Superset - 5x10 Lying Bicep Cable Curls + 5x10 Standing Tricep Extension
5x10 Cable Concentration Curls
5x10 Cable Tricep Extension
5x5 Cable Concentration Negative Curls
5x5 Cable Tricep Negative Extension

5x20 Cable Torso Twists(first time trying these, unsure if I've got the form down, couldnt really feel it in my obliques so likely did them incorrectly)
5x20 Cable Crunches
6x30 sec Stomach Vacuums
3x60 sec Planks

60min mixed LISS cardio

2/17/2009 11:38:45 AM

So I'm starting the program in that NROF4W. (Agreed with aaprioruser_info.aspx?user=28684 that the rules aren't new, but it was good for me because I want to learn weights and better eating, etc).

Stage 1 lasts about 6 weeks, and alternates between Workout A and B.
Workout A at level 1 was today:

Squats with DB: 2x15x12.5
Pushups: 2x15
Seated Row (Cable): 2x15x42.5
Step-Ups: 2x15x12.5
All with 60sec rests in between sets (60sec never felt so long).
I realllly feel it in my quads, oh my gosh. And I LOVE the cable row. I love how it feels, how it works, everything.
But the past week or so, I was spending about an hour in the gym. This short workout takes me about 20 minutes. :/ I swim M/W/F, and the book says to go to the gym about 3x a week, and no more really (to recover and heal etc). I just feel like I need something more. I feel the workout, but I want it to last longer. I did the Roman Chair (3x15) just to do something else. *sigh* Workout B is Thursday, and looks a little more interesting. We'll see how this all goes. It's a 6-month program. Hmm.

I'm debating on whether I should follow the program, or just do whatever. It would make more sense to do what they've given me (I think), considering I have no experience in lifting whatsoever. Thoughts?

[Edited on February 17, 2009 at 12:00 PM. Reason : 568]

2/17/2009 11:59:40 AM

When I first started I read http://www.amazon.com/New-Encyclopedia-Modern-Bodybuilding-Updated/dp/0684857219/ref=pd_bbs_sr_1?ie=UTF8&s=books&qid=1234891140&sr=8-1 cover to cover. I got my workouts from there and then as the months went on, I adjusted them adding in exercises I liked and taking out those I didn't like. It takes time to find out what your body responds to also and just to get in the groove of things. Diet is a huge (the most important) component to any exercise program.

I use a body part "split" routine (essentially, I train a specfic muscle group each day and rotate my days) For example, when I'm not in modeling/contest season I do:
Day 1 - Legs
Day 2 - Back
Day 3 - Chest / Triceps
Day 4 - Biceps
Day 5 - Cardio, Abs, Calves
Day 6 - Shoulders
Day 7 - Rest
There is a method to the madness... for instance: back and biceps are separated by a day because you'll get an incidental bicep workout when training back. Similarly, you may get some heavy shoulder action on chest/tricep day which is why those days are set apart from each other. For me, this rotation maximizes efficiency while minimizing downtime since I hate rest days. But, at the same time, if you don't allow time to heal, you'll cease to see results. It took almost a year of daily weight training for me to get my rotation organized with my favorite exercises for each body part... I tried all kinds of different things before I settled into this routine.

[Edited on February 17, 2009 at 12:27 PM. Reason : .]

2/17/2009 12:25:10 PM

too much of this "day 1, day 2" crap.

powerlifters typically lift 1 day and rest the next. a constant on, off, on, off

bodybuilders (who cycle steroids) often do not even have a set "day." instead, they go through cycles. They'll do their whole body over three days, rest, repeat. if you are training more than five days a week and you're not juicing, you are overtraining. you may be making gains, but they are not as high as they would be if you got enough rest.

for example:

mon: back, biceps am/hamstrings, calves pm
tues: chest, triceps am/ deltoids, traps pm
wed: quadriceps, lower back, incidentals
thurs: off
fri: repeat monday
sat: repeat tuesday
sun: repeat wed
mon: off

that's an eight day bodybuilding "cycle" that they'll use for a month before they change it up. and that's not even as high in volume as some people on here post that they do, and they are not injecting horse steroids directly into their muscle tissue

[Edited on February 17, 2009 at 1:00 PM. Reason : ..]

2/17/2009 12:59:53 PM

shoulders, biceps, chest, 40 pushups.

2/17/2009 1:01:33 PM

i lift four days a week, working muscles that supplement eachother. Ususally do one 'core' lift for the day, then several other muscle-specific lifts. try to do cardio 6 days/week.

chest/tris (rotating bench and incline as the core lift)

back/bis (dead lift)

shoulders (military press)

lower body (squats)

i switch up the sets/reps each week, too. 5x5, 5-4-3-2-1, 3x3 + 1x10, 3x8, etc...

2/17/2009 1:55:49 PM

Quote :

"bodybuilders (who cycle steroids) often do not even have a set "day." instead, they go through cycles. They'll do their whole body over three days, rest, repeat. if you are training more than five days a week and you're not juicing, you are overtraining. you may be making gains, but they are not as high as they would be if you got enough rest. ... that's an eight day bodybuilding "cycle" that they'll use for a month before they change it up. and that's not even as high in volume as some people on here post that they do, and they are not injecting horse steroids directly into their muscle tissue"

Maximus, are *YOU* a bodybuilder? No. So, until you become a bodybuilder-- why don't you refrain from saying what bodybuilders do?...

For one thing: real bodybuilders always know what "day" it is in the gym (ie- leg day, arm day, shoulder day, back day...). They don't just go in, fling weights around, rinse and repeat every three days. Secondly, bodybuilding and steroids are NOT mutually exclusive. I'm a female fitness competitor and I don't use steroids. But, I know of girls and guys who do. Similarly, I know of football players, powerlifters, and regular gym enthusiasts (not bodybuilders at all) who use steroids. Third, bodybuilding is a mindset more than anything else. If you are training for a specific "look" and are trying to sculpt the muscles to fit a specific mold, that requires a bodybuilding-type routine. If you want to lose weight, be strong or just have fun in the gym, you need not adopt a bodybuilding-style routine to achieve your goals.

The point I'm trying to make is that split routines DO make sense for people with specific goals in mind, using split routine does not mean you use steroids and your anti-bodybuilding bias (which is grossly apparent) is based on dated and inaccurate stereotyping.

And FYI, my 5-day split routine came directly from Arnold Schwarzenegger's book. You want to argue that he didn't know what he was talking about?

2/17/2009 6:07:44 PM

Quote :

"And FYI, my 5-day split routine came directly from Arnold Schwarzenegger's book. You want to argue that he didn't know what he was talking about?"

you do not have genes like the Austrian Oak, sorry to tell you.
and by "days" i mean that monday is not ALWAYS bench day, like every fitness center in america

Quote :

"The point I'm trying to make is that split routines DO make sense for people with specific goals in mind, using split routine does not mean you use steroids and your anti-bodybuilding bias (which is grossly apparent) is based on dated and inaccurate stereotyping. "

I don't have a bias. In fact, half of power or sports specifc training is for hypertrophy (hence, medium to heavy weights at 8-12 reps). But if you read flex or muscular development (I do) you will notice that they advertise anabolics.

I applaud the fact that you are a successful bodybuilder. you obviously know what you are doing. unfortunately, and this is what i was trying to point out, the majority of people here do not have the genetics, eat properly, or follow a split that is set up for the needs of their body.

[Edited on February 17, 2009 at 6:21 PM. Reason : .]

2/17/2009 6:12:55 PM

Quote :

"Secondly, bodybuilding and steroids are NOT mutually exclusive"

List of some past Mr. Olympias

Jay Cutler
Ronnie Coleman
Dorian Yates
Lee Haney
Franco Columbo
Arnold Schwarzenegger

exactly which of these wasn't juiced?

2/17/2009 6:19:45 PM

Front Squats
Walking Lunges
45 Degree Back Raises
Defranco Ab Circuit

2/17/2009 6:22:48 PM