I typed page 81

4/30/2009 3:23:25 PM

5k

4/30/2009 3:46:23 PM

Full Body/Ass/Low Back/Traps

Warm-Up
10min Cardio
10min Dynamic Stretching
10min Mixed Abs
30x Bird Dogs
30x Prone Hyperextensions
30x Fire Hydrants

Full-Body
1x18x165 RP Cleans
5x10x40lb DB Cleans

Ass
1x18x325 RP Rack Pulls
5x10x235 Dead Lifts

Low Back
1x18x265 RP SLDLs
5x10x70 Good Mornings

Traps
1x18x345 RP Haney Shrugs
5x10x245 Shrugs
~62min

Cool-Down
30x Bird Dogs
30x Prone Hyperextensions
30x Fire Hydrants
10min Static Stretching
25min HIIT Swim
10min Static Stretching


running a 5K at salem college tomorrow for the susan g komen breast cancer thing

5/1/2009 1:39:57 PM

20 minute warm-up on treadmill and then hills. today kicked my butt.

5/2/2009 1:38:38 PM

10 min warm-up eliptical
25x3 leg press
25x3 hip-ductor
25x3 inner thigh press
25x3 calf raises
25x3 leg extensions
ran 2 miles

5/2/2009 5:37:57 PM

manual labor

5/2/2009 6:30:07 PM

^

5/2/2009 6:34:43 PM

after 7 days of no rest, had a semi rest day today

ran a 5k this morning in Salem, 26:30
stretched for a good bit

then i created my manly man shake to win some free protein powder, I've got this contest in the bag with this submission -> http://www.youtube.com/watch?v=esS3m9f0JRo

plz 2 embed!

5/2/2009 8:43:15 PM

5/2/2009 9:21:40 PM

Chest/Back/Shoulder

Warm-Up
10min Cardio
10min Dynamic Stretching
15min Mixed Abs

Chest
1x16x250 RP Flat BB Bench
5x10x40lb DBs Decline Flies
5x10 Barbell Dip -> Decline Push-Up Supersets

Back
1x18x+20lb RP Weighted Pull-Ups
5x10x4 plates T-Bar Rows
5x10x75 Straight Arm Pull-Downs

Shoulders
1x18x180 RP
5x10x25lb DBs Front Raises
5x10x15 Rear Delt Cable Raises
~59min

Cool-Down
15min Static Stretching
No Cardio

5/3/2009 4:27:20 PM

Legs/Arms

Warm-Up
10min Cardio
10min Dynamic Stretching
30x Bird Dogs per
30x Fire Hydrants per
30x Prone Hyperextensions

Quads
1x18x260 RP Squats
5x10x215 Quad Extensions

Hams
1x18x160 RP Lunges
5x10x170 Lying Leg Curls

Bis
1x18x+25lb RP Chin-Ups
5x10x45lb DBs Pinwheel Curls

Tris
1x18x190 Decline CGBP
5x10x90 Neutral Grip Skullcrushers

Cool-Down
10min Forearm Exercises
15min Static Stretching

5/4/2009 12:22:56 PM

Full Body/Ass/Low Back/Traps

Warm-Up
40min Morning Jog, few hours of rest prior to WO
10min Cardio
10min Dynamic Stretching
30x Bird Dogs, 30x Fire Hydrants, 30x Prone Hyperextensions

Full Body
1x18x165 RP Cleans
5x10x45 DB Clean + Press

Ass
1x18x365 RP Rack Pulls *PR*
5x10x245 Dead Lifts

Low Back
1x18x265 RP SLDL
5x10x85 Good Mornings

Traps
1x18x345 RP Shrugs *PR*
5x10x255 Shrugs *PR*

Cool-Down
30x Bird Dogs, 30x Fire Hydrants, 30x Prone Hyperextensions
15min Static Stretching
No Abs

5/6/2009 3:27:04 PM

.

[Edited on May 6, 2009 at 3:48 PM. Reason : nm]

5/6/2009 3:43:52 PM

This week sucks for several reasons, so I'll only have two days of full body workouts, maybe 3 or some WOD

Squats
single leg dead
weighted ring dips
bent over rows
seated oh press
weighted ring pullups

5/6/2009 8:32:25 PM

I went back to using BSN's NO-Xplode prior to my workouts, and now I'm being reminded just how well that product works. My numbers have shot up a good 5% this week. I'm looking forward to my leg workout tomorrow.

5/6/2009 10:09:49 PM

I'm down to 205. That's 20lbs in 3 weeks. Just eating low carb, cut out the beer, and hitting the gym every day.

porcha, your workout intrigues me. how long does that workout typically take you? how long of a rest do you take between reps? Do you do the 3 days then take a day off?

[Edited on May 6, 2009 at 10:22 PM. Reason : a]

5/6/2009 10:11:04 PM

porcha, are you doing DC training? How are you liking it so far?

5/6/2009 10:27:21 PM

right now I am doing push muscles one day, pull the next, then taking a day off. Doing 30 minutes of cardio and abs every day, including off days. My workouts typically last about 1.5 hours. I would be interested in trying something new, but I just don't have the time to spend in the gym all afternoon.

5/6/2009 10:30:23 PM

Quote :

"porcha, your workout intrigues me. how long does that workout typically take you? how long of a rest do you take between reps? Do you do the 3 days then take a day off?"

Since I wear a HR monitor the entire time, I'm able to keep track of how long everything takes me, for the most part, the core of my workout takes 57-65mins. On the rest-pause sets, I rest for 10 deep breaths between racking the weight and starting a new set, I do 18 reps total, 8-4-3-2-1, not exactly a perfect doggcrapp routine but since I don't use a spotter, I can't go too heavy and risk hurting myself. On the 5x10 hypertrophy sets, I'll rest 30-45 seconds depending on how I feel, between exercises I'll rest 3-4 min to grab water, rack weights, stretch etc. I use the first 30 min of my workouts to stretch/cardio/abs etc since I'm also taking a NO product which says to take it 30-45min prior to exercise, so I'll consume whatever free sample of NO I've got, warm-up and I'm ready to roll. Can't say I notice a difference when I'm on or off NO though, I also sip some EAAs intraWO. The reason most of my exercises are so detailed is because I'm doing sponsored logs from bodybuilding.com, I get a ton of free supplements every month, the only supplement I pay for is Whey protein, if that even counts. My multi-v, fat burners, NO, EAAs, BCAAs, are all free samples/sponsored logs, so I just copy and paste my progress here I still don't think the supplements are needed though, I felt the same when I wasn't taking anything, the strength/mass gains and fat loss I attribute more to my diet than any supplementing. Can't pass up a freebie though! I also rest every 6 days, like God.

Here's my week, usually.
Day 1-Chest/Back/Shoulders + HIIT
Day 2-Legs/Arms + No Cardio
Day 3-Chest/Back/Shoulders + HIIT
Day 4-Full Body/Ass/Low Back/Traps + No Cardio
Day 5-Chest/Back/Shoulders + HIIT
Day 6-Legs/Arms + No Cardio
Day 7-Rest + LISS

*next week I do 2x Day 4s and 1x Day 2, still keeping the 3x Day 1s*

I know I need to rest more, but I just can't stay busy when I don't use 3hrs at the gym and I find I break down more in my diet when I'm resting. I definitely need a 2nd client over the summer to fill in the gap no school has left me.

Quote :

"porcha, are you doing DC training? How are you liking it so far?"

Well, I only use 3-4 DC type lifts through my day, for complex lifts, then toss in 2 hypertrophy sets, trying to hit and rotate between all 3 sections of whatever muscle group I'm on. So if I do a RP rhomboids exercise one day, I'll do a lat RP exercise the next time out etc, swapping back n forth. It's been just over 2 months since I've been using this style of lifting and my strength on everything has gone up ~10%. I weighed in at 185 right before spring break(2/28/09) and I was eating ~5000 cal/day up until 3 weeks ago. I hit 211 and +1.5% bf mid april before I began to cut. As of this morning I'm back to 203 and I look the same as I did when I was 185, I need to get a new BF measurement. I've been eating ~2500 cal/day 15/45/40(200g P) macros, cheating ~once a week. I definitely like the DC style though, I've been trying somewhat Max-OT HIIT cardio, I'll just keep the same distance and try to beat the time each time out. Could one do Max-OT lifting w/o a spotter?

Chest/Back/Shoulders

Warm-Up
10min Cardio
10min Dynamic Stretching
10min Mixed Abs

Chest
1x18x230 RP Incline BB Press *PR*
5x10x40lb DBs Decline Flies
5x10x175 Decline Widest Grip BB Press

Back
1x18x225 RP Yates Row
5x10x75 Single Arm Lat Pull-Down
5x10x4 plates T-Bar Row

Shoulders
1x18x180 Military BB Press
5x10x15lb DBs Lateral Raises
5x10x40lb DBs Arnold Press
~61min

Cool-Down
10min Static Stretching
25min HIIT Swimming
10min Static Stretching

5/7/2009 1:26:23 PM

been on a roll!!

fri & sat, ran 3.5 mi each day

sun & mon, 1 hr on stair climber each day

tues, masters swim class

wed, 1 hr on stair climber

tonight, masters swim class


then i kick it into high gear for 12 weeks while i train for my next half marathon. can't wait!!

5/7/2009 2:17:32 PM

mon - spin
tues - speed work
wed - spin
today - softball practice
fri - run and swim

5/7/2009 2:19:52 PM

bout to go play some basket ball.

if theses niggas talk about "youre ballin with grown ass niggas" one more time im going to stab them.

mother fuckers think they are all kobe bryant and shit

5/7/2009 2:32:25 PM

5 days a week i spend 30 minutes at the gym...if the elliptical is available, that's what i do, otherwise i'll do the stairmaster machine (or whatever it's called) and do a glutineal program

supposedly i'm burning about 600 calories per session

5/7/2009 2:33:54 PM

What are you trying to do porcha? To me, from talking with my roommate who is on an intense muscle building program (on instructions from UNC doctors), it seems like you're over training like a mother fucker, and doing a high rep program for burning fat. Are you on the cut cycle of a muscle growth program?

Quote :

"Could one do Max-OT lifting w/o a spotter? "

What is Max-OT?

5/7/2009 2:45:17 PM

I went heavy (heavy for me atleast) for the first time in about two months on bench yesterday, I was thoroughly surprised, but my boobs are already sore as shit today

Bench 135x12, 185x10, 225x7, 245x5, 275x2, 225x5

5/7/2009 2:51:47 PM

i don't know what direction I'm trying to head in, I know I'm overtraining like whoa but I just get so anxious/bored when I don't get my lifting in, especially with school not in session now, I can't just sit back and lounge around anymore like I used to...i have a part time job in the afternoon that keeps me busy for 20hrs/wk so I'll likely just pick up a 2nd client and work 40hrs/wk over the summer

i guess ultimately I'd like to have the full 6 pack etc, but I fret my loose skin will prevent me from ever achieving it, I'm currently around 13% bf, which is very good, another 3% and one is in the definite 6 pack zone, but I've got a good amt of loose skin from my years of obesity so I did attempt to bulk up to add mass across the entire body...I put on ~20lbs in 6 weeks and all strength went up ~10% but the only mass difference I've noticed are in the lower chest and I'm beginning to get stretch marks on my lats

i could likely do without the cardio now, drop it to just a day or two a week of some HIIT to keep the cardio health in check, no need for me to be doing 40+ min LISS anymore unless I'm training for a run or something, I don't really want to put on more mass, after losing 110lbs and then gaining 20lbs, it had me pretty paranoid the entire cycle, so I'll likely just try to cut down below 12% and then eat at maintenance for the next year, hovering around 200lbs and hope the loose skin tightens

here are some shots of me @ 186lbs 12.1% bf


and then after 6 weeks of bulking, 205+lbs ~14% bf


and then 20+ years of eating 35%+ bf


[Edited on May 7, 2009 at 3:33 PM. Reason : .]

5/7/2009 3:30:48 PM

^ and now you are really hot!

5/7/2009 3:37:54 PM

that's f'in crazy dude

5/7/2009 3:39:53 PM

good for you dude. that's almost Biggest Loser type shit right there

5/7/2009 3:50:01 PM

Yeah, my plan for this summer is to (hopefully) gain about 10 lbs with this program my roommate gave me. Its what he'll be doing, although with much fewer supplements.

What you could try do is measure your shoulder to waist ratio, where you measure your waist circumference and shoulder circumference (all the way around your chest and back). Evidently, what is good for people to aim for is the golden ratio of 1.618, so if you have a waist of 32, then try and get a shoulder ruling of 51.776. I don't know what I am right now, but in general I want to be bulking up my upper body (Like every guy, lol) while maintaining good speed and endurance.

For my stats of ~180 pounds and 5'11", its alternating between days of 3680 and 3250 calories, with roughly 330g protein, 370/270g carbs, and 105g fat. The worlk out split is 3 days on, 1 off, 2 days on, 1 off, then repeat, with cardio being interval, steady, rest, steady, interval, steady, rest, rest. Then abs every other day. The diet will have to increase once I gain some mass, but that's the starting point as of now.

Ideally, I'd like to get up to 190 or 195, cause I think that's about the ideal weight for my frame. Higher than that is just unnecessary.

5/7/2009 3:53:24 PM

^^^^^You need to apply for Belly Off club in Men's Health...

[Edited on May 7, 2009 at 3:57 PM. Reason : m]

5/7/2009 3:54:01 PM

my leg day was a little overboard. I need to split it up into separate days for hamstrings/glutes and quads/calves. I'm not really sure how to split up exercises like squats and lunges though.

5/7/2009 9:58:43 PM

Finally have a reasonable entry to this thread again, glad to see its still going

Went for a 33 mile group ride for 19.6 average today.

5/7/2009 10:08:17 PM

Swam 750m this morning, maybe running this afternoon.

5/8/2009 8:56:37 AM

dude, mad props to porcha...that's awesome

5/8/2009 9:08:27 AM

Legs/Arms

Warm-Up
10min Cardio
10min Dynamic Stretching
30x Bird Dogs, 30x Fire Hydrants, 30x Prone Hyperextensions

Quads
1x18x260 RP Squats
5x10x220 Quad Extensions *PR*

Hams
1x18x160 RP Lunges
5x10x170 Lying Leg Curls *PR*
~25min

Leg Cool-Down
10min Static Stretching
30x Bird Dogs, 30x Fire Hydrants, 30x Prone Hyperextensions

Bis
1x18x95 RP Preacher Curls *PR*
5x10x45lb DBs Pinwheel Curls

Tris
1x18x190 RP Decline CGBP
5x10x90 Incline Skullcrushers
~25min

Arms Cool-Down
1x100x15lb DB Concentration Curls per arm
10min Static Stretching
No Cardio
No Abs

5/8/2009 12:13:14 PM

Official weight this morning was 205. That's 20lbs in a little over 3 weeks. Now it's time to start increasing my weight in the gym. My goal is to be around 200lbs, but muscular.

5/8/2009 12:20:24 PM

Today is a basketball day. Probably play 2.5 hours or so of full court pick up games... likely won't lose a game yet again so it should be a good workout...

5/8/2009 12:31:40 PM

Getting ready to head out on a 6 miler. See ya'll in about 40 minutes.

5/8/2009 1:11:17 PM

Only did four miles. HAWT and HUMID as balls. HOLY FUCK.

Time for abs and pull-ups now.

5/8/2009 1:57:41 PM

You average under 7 for 6 miles usually? That's awesome.

5/8/2009 2:49:58 PM

3mi run this morning

san francisco half marathon in 11 ish weeks!

5/8/2009 3:12:12 PM

I'm on the same schedule. MWF Cardio TTH Strength, Swap, Rinse and Repeat. I haven't missed a single day in months. I've lost another 5 pounds, but it's time to really push myself to the next level.

5/8/2009 3:28:58 PM

^^ Do you live out here now? Wasn't it you who posted about Napa or am I misremembering?

5/8/2009 3:35:45 PM

day off from lifting, just got back from a 40min jog around the neighborhood ~4.5mi

why does carmichael have to be closed? i may have to go to my community center and lift, so bored

5/9/2009 7:45:13 AM

Quote :

"You average under 7 for 6 miles usually? That's awesome."

I average closer to 7. I average about 6:30 for a 5k, though. I averaged 8 min/mile for the half marathon I ran last Saturday. Yesterday, I averaged 7:30 min/mile because it was so fucking hot and humid outside.

I think I'm gonna run another 4 or 5 today and then lift afterward, though.

5/9/2009 11:44:35 AM

for those of you who squat and deadlift on a consistent basis and have disproportionate lower body muscles: what kind of khakis do you wear? I never can find khakis that fit right. when I get relaxed fit pleated pants, the pleats get flattened out and look strange. I don't want to buy pants 4 inches too big in the waist and then take up the rest with a belt, because it looks like shit. Does anyone have any brands and cuts they recommend or maybe can recommend some stores at the mall I might have better luck with than my usual Macy's or JC Penny? Maybe I just need to break down and get some pants tailored like I do with suits?

At least the Levis 569 Loose Straight cut jeans fit my legs alright, but unfortunately I can't wear those around the office or to anywhere nice.

5/10/2009 10:21:35 AM

no tear drops yet I've got long femurs

jogged 2 miles and did some bw circuit training, also have a resistance band I stretch with that I used for some random raises/rows along with a pull-up bar, nothing too intense

just got back from lowes, built a slosh pipe for $20, shit was hard to carry from the front yard to the back yard, this should be interesting

5/10/2009 3:57:17 PM

I added walking lunges and stiff leg deadlifts to my leg routine starting last month, and now my work pants don't fit right anymore.

I was able to find some relaxed fit khakis made by columbia that were a lot more forgiving in the legs and glutes than anything else at the store. Hopefully they hold up well to normal wear and tear.

5/10/2009 5:46:28 PM

Quote :

"^^ Do you live out here now? Wasn't it you who posted about Napa or am I misremembering?"

i used to live in NC but moved away about 3 years ago. currently in houston

i was the one who posted about napa, i was out there a few weeks ago. im running the SF half marathon with a good friend that lives in sacramento (the one i was at napa with)


4 mi run today!! wooooohhhh took me JUST under 35min. thats pretty good progress for me. it took me the same amount of time to run a 5k 2 months ago and i havent even been running that much

i did my strength and stability work out yesterday and im sore as a motherfucker.. dang lunges

[Edited on May 10, 2009 at 6:35 PM. Reason : radio edit]

5/10/2009 6:34:02 PM