i don't like P90X

but that's mainly because the guy on the video is wicked annoying

9/26/2011 6:29:22 PM

i had to turn the volume off

9/26/2011 6:33:54 PM

Someone should edit the audio so that all you hear are him saying the name of the exercise and the beep for when each set ends.

9/26/2011 8:14:39 PM

Quote :

"p90x is great for the overweight."

initially i thought this too, but ended up stopping when i started working out with another friend. preferred the social interaction i got lifting and enjoyed never listening to the same bad jokes over and over and over.

"This isn't Ab ripper 100 or 200. This is Ab ripper 339!!!"

9/27/2011 8:58:03 AM

just for the record, if anyone follows me on fitocracy, i'm doing another go around of SL 5x5 after going through two rounds of 5/3/1 and realizing i still had some linear gains left, and that program was geared more towards people who's gains had slowed down a bit more. basically, the program was too advanced for where i was. i plan to go back to it when i get through some more intermediate programs, and comfortably into the 2-2.5xbw for dead and 1.5-2xbw squats for reps.

so, with starting up another round of SL, the weights are decreased ~ 50% of working weight with adding 5-10 lbs per session per lift, and this morning was session one.

it's embarrassing in real life and on the internet to deload > 50% . although the workout this morning flew by.

i totally get it though. one thing i learned doing the 5/3/1 though is that i really did not eat nearly enough the first time through on SL and that stalled me out like crazy. stalled me to the point that i thought i was done making newbie gains. that will not be the case this time.

however i do plan to add in some accessory work to SL, but basic stuff, with the more intense leg work coming on the friday session. i got great response from doing decent volume chins/dips/pullups and plan to continue that.

yes, i have a massive case of program ADD.

9/27/2011 9:22:20 AM

For all you city bikers;

Quote :

"A new study by the London School of Medicine, some cyclists have 2.3-times more black carbon in their lungs when compared with pedestrians. The sample size was small, but the research suggests that avid urban cyclists may face severe health problems on the horizon (if they don’t get run over first). Researchers collected sputum samples from five adults who regularly cycled to work in London and five pedestrians, and analyzed the amount of black carbon found in their airway macrophages. According to a press release, all participants in the study were non-smoking healthy urban commuters aged between 18 and 40 yrs, and the probability that this difference occurred by chance is less than 1 in 100.”"

9/27/2011 11:35:40 AM

that sample size is definitely big enough to draw sweeping conclusions from

9/27/2011 11:37:46 AM

ueah, minus that part, still an interesting consideration.

9/27/2011 11:39:47 AM

Pilgrim, if you are going for linear progression, I'd do 3x5s rather than 5x5s. Wait for 5x5s until you can't make gains from week to week.

Or you could do 3x5+ (last set rep max) and allow the last set to gauge how close those 5s are to maxes.

9/27/2011 12:11:41 PM

So I've been using a facebook group for a lot of posting etc, but I finished my Power90 round and have started P90 Masters. I put this "before" montage together.

I see that P90X has been discussed recently. Personally I'm really stoked about starting it. So far this stuff has worked for me, so I'm pretty pleased with it. Like someone else said "Working out six days a week and watching what you eat works? Who knew!?"



I mean it might just be me, but I think these before pictures are better than the ones I posted back on like... page 30 or something.

9/27/2011 12:24:17 PM

interesting you'd suggest that. it's kinda backwards from what strong lifts has as methodology.

i think starting strength uses 3x5 as the initials, but with strong lifts you'd move to a 3x5 after stalling/deloading 10%/progressing twice with 5x5 on each lift except deads. starting strength uses cleans too, instead of bb rows, iirc.

i honestly have no idea which would be better.

9/27/2011 12:29:16 PM

I doubt the difference will be very significant.

There are a bunch of other factors too, how frequently are you lifting? Full body every session?

If are doing 3x a week with a near maximal 5x5, thats going to require a significant amount of calories and rest to recover from.

9/27/2011 12:52:51 PM

yeah full body, 3x week

im worried most about squat volume

[Edited on September 27, 2011 at 1:15 PM. Reason : gonna go with a 500-750 cal surplus on lifting days. milkz.]

9/27/2011 1:14:11 PM

Its really hard to see what kind of progress you've made until you do something about that whole Austin Powers thing you have going on

9/27/2011 1:15:36 PM

I love how upset slave famous get about chest hair on men.

9/27/2011 1:18:02 PM

Quote :

"Someone should edit the audio so that all you hear are him saying the name of the exercise and the beep for when each set ends. "

Quote :

"initially i thought this too, but ended up stopping when i started working out with another friend. preferred the social interaction i got lifting and enjoyed never listening to the same bad jokes over and over and over. "This isn't Ab ripper 100 or 200. This is Ab ripper 339!!!" "

You realize you can do this from the menu right? You can select if you want regular, without talking, without music, etc. I usually do this and have music playing on my computer instead

9/27/2011 1:19:06 PM

Slave, don't be knockin my love-forest.

9/27/2011 1:33:49 PM

My man-v-neck-sweatersauras chest puts that to shame

Pilgrim, squatting 5x5 circamaximal 3x a week is going to be brutal. If you are eating enough to recover and you can progress with it; I predict massive legs to be built. (If you are squatting correctly.) However, I think that is WAY too much volume.

Here's a vid of my 3rd set of 5 on the squat from about 1.5 years ago... http://www.youtube.com/watch?v=q-Vs-NtWmlM

When I was doing 5x5s, I'd do it on Monday, then have a light day Weds, then go low volume but high intensity on friday. like 5x3 or work up to a heavy triple.


[Edited on September 27, 2011 at 3:49 PM. Reason : oo]

9/27/2011 3:43:25 PM

I completed a 3.5 mile run (damn this humidity) and then decided to do a 16 minute HIIT work out. It's only been an hour and I'm already starting to get sore

Damn myself for eating that slice of cheesecake at work.

9/27/2011 5:56:08 PM

Does anyone have some suggested stretches for my right buttock?

9/27/2011 7:26:25 PM

I was wondering if any of you can suggest a good heart rate monitor for a good price. I am looking to spend less than $50. Ive seen most online for around 35ish dollars but I dont know what is a good brand/quality and I am hoping some of you have more experience to help.

Thanks in advanced.

9/27/2011 7:45:45 PM

Polar

9/27/2011 7:46:28 PM

Measured myself last night, down total 8.5 inches from 9/12, that'd be 15 days. holy fuckballs

9/28/2011 9:42:27 AM

^ Nice! Are you doing anything in particular? Or just basic diet/exercise?

See, the scale doesn't matter. But inches are pretty indicative of progress.

9/28/2011 9:45:50 AM

So I can tell I'm losing something in every area... Besides the belly. Wonderful.

This marks well over a week of having the same sized, giant bloated stomach. Jldjflaksdjflaksjflasndvlkascnvliasdjvklsadjvx


In other news, my skip side step is getting pretty awesome. The army guy in my class said, "You're going to hurt someone with that kick"

9/28/2011 10:16:36 AM

Only difference from previous is I am taking two strength training classes a week, I still do cardio on my own three times a week. And really watching calories.

The strength training is doing the trick I think, it pushes me further and I am noticeably stronger. It's amazing what strides I make from class to class, I love it!

And fuck the scale yo, it says I am the same damn weight. Seeing the measurements go down has re-energized my motivation for reals, the results inspire me to push harder.

ok I'm done being a happy ass.

9/28/2011 10:27:03 AM

^ congrats. Also, every time I complain about not losing any weight Peter says "go read Kiwi's post!"

Last week I barely worked out and ate pizza for 5 days straight. Oops I have been avoiding the scale because I knew I had probably gained back that one pound I had lost. I finally decided to weight myself today and I have lost 5 pounds. WTF This past week I noticed, while I was eating crappy food, I was eating less of it so maybe that made a difference.

9/28/2011 11:47:23 AM

kiwi you didnt have to lose anything you fiiine

9/28/2011 12:31:15 PM

The thing that makes p90x/Tony tolerable now is just pausing at the beginning of the exercise, doing my reps and then jumping the video to the next exercise. I only really turn it on the the warm up/cool down when I am not facing the screen. I also generally have music or Rush (his nonsense gets my blood boiling) on anyways.

9/28/2011 12:53:29 PM

i thought Tony was kind of funny especially when he would talk in the different voices.

9/28/2011 1:03:46 PM

I did laugh the first several times I heard it and will likely listen to the audio when I do p90x2 in a few years but now it's just a distraction.

Why I do p90x: I can do it at home on my schedule without having to pay for a gym membership. I also supplement this with ~70 miles of bike riding a week to work when the weather permits along with the plan from "The New Rules of Lifting for Abs" along with playing frisbee, tennis and hiking. When I come back from my AT thru-hike in 2013 I'd like to do crossfit but have not heard if that is available in Boone yet which will be my destination.

9/28/2011 1:08:39 PM

25 reasons why people consistently fail in their training goals: Fuckarounditis

http://www.leangains.com/2011/09/fuckarounditis.html

Funny read with a lot of accurate advice.

9/28/2011 5:20:43 PM

That's pretty awesome. Good read. It's made me re-think a few things...

9/28/2011 6:24:55 PM

haha bmel, well thank god my posts are good for something!

bighit. we can always improve! and improve i will!!

9/28/2011 7:08:00 PM

Most excellent

9/28/2011 7:23:50 PM

I was about to post that link.

I think it would help a lot of you beach bodyiers that seem to be stuck.

9/28/2011 7:28:08 PM

Read it, I don't think 5 moves is enough. But I also realized I wasn't pushing myself hard enough so I joined some classes that will. Does that mean I defeated fuckarounditis? meh

9/28/2011 7:39:39 PM

Man, I've been getting protein farts like you would not believe.

I feel sorry for those people that had to ride up 51 floors with me this afternoon.

9/28/2011 8:03:59 PM

What kind of diet best compliments a lift routine like that? Yes, I know high protein, low fat.

9/28/2011 8:37:42 PM

Quote :

"gonna go with a 500-750 cal surplus on lifting days. milkz"

you're probably only burning 250 calories max from your lifting; don't go overboard thinking you need that many calories to grow. Ridiculous excesses of calories won't make you heal faster after a workout; there's a lot more driving that than just having nutrients available.

9/28/2011 10:40:05 PM

Quote :

"there's a lot more driving that than just having nutrients available"

care to elaborate? biochemistry (and most other things) noob here.

also, it's not like i plan to go bananas and drink a gallon of whole milk a day or some other extreme bulking shit people do.

i'm at ~175lbs right now, and eat ~2500 cals on lifting days, which isnt that far above my maintenance intake.

i find even getting this much cleanly in to be difficult at times. that's where supplementing with a glass of 2% milk has helped... ive found it's an easy way to get to a calorie goal without blowing my macros out to shit. i usually tend to stay in the 60/20/20 range.

typically i eat 6-9 egg whites with some milk for breakfast, 2-3 lbs of chicken/turkey/shrimp/fish through the day, with a fuckton of vegetables, and some pasta/rice. a couple of times a week instead of that meat ill go to town on some beef or pork. only supplementing with whey, multi-vitamins and fish oil. is there something else? im going to take what you mentioned about the simple carbs in gatorade/grape juice after lifting and incorporate, and have been, but it's not a habit yet. needs to be. im also not that interested in an XYC stack or something like that. although curious.

i haven't seen a need yet for glutamine or creatine yet, but honestly have not done any research into it. i've heard some have had good results. i had thought about doing a 4 week spot or so, starting in 7 more weeks.

i know this is starting to border on conversation that some in this thread berate. but deal with it.

9/29/2011 9:54:01 AM

Creatine is one of the few supplements that works, it also may have cognitive benefits as well. It's cheap too. Get on some creatine monohydrate, 5gs a day.

The size of a calorie surplus really depends your goals. If you are strictly aesthetic oriented, only a slight surplus is needed. However, if you are strength and performance oriented, a large surplus can be useful.

Why don't you eat the yolks of eggs? That's where most of the nutrients are.

9/29/2011 12:14:56 PM

so what does this berkhan workout entail?

9/29/2011 2:32:52 PM

don't be a lipophobe bro

9/29/2011 2:43:19 PM

stuck on old school science about cholesterol and heart problems.

even though i read all these journal articles questioning cholesterol from egg yolks and it's effect on heart disease. it just blows that like 98% of the good shit is in the yolks.

im 28, and had my first blood work in 10 years done recently, and my shit was high. not high enough to be medicaded, but high enough to have a concern with my family history.

my paternal grandfather died ~40 from a heart attack. my paternal grandmother has had a heart attack and is on a pacemaker. my maternal grandfather has had a heart attack and is on a pacemaker. my maternal grandmother has ongoing heart issues. my dad has had bypass surgery, in his early to mid 40s. 4 of his 5 siblings have had either heart attacks, issues, or surgeries all before turning 50.

i'm kinda boned, and don't expect to be here long.

[Edited on September 29, 2011 at 3:54 PM. Reason : ^^ read his website.]

[Edited on September 29, 2011 at 3:55 PM. Reason : i can't really get into eating other things for breakfast]

9/29/2011 3:53:58 PM

Were you the guy that drinks as 12 pack a day or am I thinking of someone else?

Speaking of which I got my blood work back recently. I thought my HDL would be higher. High HDL was my goal. Guess I'll just have to eat more animals.

Total Cholesterol: 164
HDL: 45
LDL: 110
Triglycerides: 44

[Edited on September 29, 2011 at 4:11 PM. Reason : .]

9/29/2011 4:06:26 PM

I think if you eat to gain 0.5LB-1.0LB a week youre on the right track.

Whole milk is boss though.......by all means induldge.

9/29/2011 4:27:18 PM

For those of use playing along at home, what particular variety of deadlifts and squats might he be referencing in his article there?

9/29/2011 4:31:16 PM

back squats and .... normal? deadlifts

Quote :

"Were you the guy that drinks as 12 pack a day or am I thinking of someone else? "

haha no, i remember someone else posting about that...


[Edited on September 29, 2011 at 5:11 PM. Reason : e]

9/29/2011 4:54:45 PM

pshoes, do you happen to know the specifics about what caused those heart attacks?

I'm asking for a legit reason, promise.. And the main reason I'm asking is I'm concerned after seeing your family history. I don't think you need to be worrying about just cholesterol levels and whatnot, unless you know for sure that's what those heart issues were caused by..

[Edited on September 29, 2011 at 6:29 PM. Reason : .]

9/29/2011 6:28:15 PM