Pumping Iron with Zemekone and Icehog3

[Mugen910]

jail house curls 2x5/10. not sure what the proper name for them is. The excersice are curls but you do reps for the lower half of the curl, then you do reps for the upper half of the curl, then finally do a complete curl.



I think we call them 21's as in 7 half up, half down, full. :ze

[Mugen910]

Biceps and Triceps...:ze

[bonjing]

I think we call them 21's as in 7 half up, half down, full. :ze

Thank's :tu.

[BigFrank]

back from vacation. did I miss anything?

[GreekGodX]

back from vacation. did I miss anything?

Nope, except for the secret to massive size gains overnight using the Shake Weight :r

http://i150.photobucket.com/albums/s116/GreekGodX/Forum%20images/shake-weight-for-men.jpg

Damn I blew the secret :(

[Mugen910]

Haha....


Chest and back tonite.
Posted via Mobile Device

[BigFrank]

Nope, except for the secret to massive size gains overnight using the Shake Weight :r

http://i150.photobucket.com/albums/s116/GreekGodX/Forum%20images/shake-weight-for-men.jpg

Damn I blew the secret :(

damn that doesnt make much sense I've been doing those twice a day since I was 12 and I'm not Mr. Olympia....

[GreekGodX]

damn that doesnt make much sense I've been doing those twice a day since I was 12 and I'm not Mr. Olympia....

You obviously don't have the updated "Limited" model just newly released! Published scientific research has show that 3 times a day will increase muscle size by 300%! :rolleyes:

Legs later today. Squats, Leg Press, and leg extensions oh my!

[PeteSB75]

Spin Saturday and Sunday. Chest and arms this morning. Wasn't feeling the heavy weight today, so I went a bit lighter than planned. I should not drink like that any more, getting way too old for that sh*t.

[Mugen910]

You obviously don't have the updated "Limited" model just newly released! Published scientific research has show that 3 times a day will increase muscle size by 300%! :rolleyes:


The updated model sprays a light mist in your face to keep you cool. :r


No gym over the weekend but tons of walking around NYC. :tu

[itzfrank]

http://i150.photobucket.com/albums/s116/GreekGodX/Forum%20images/shake-weight-for-men.jpg

"Guaranteed to teach you to give the World's most intense hand job EVER or your money back."

I got one for my gf. :r

[PeteSB75]

The updated model sprays a light mist in your face to keep you cool. :r


No gym over the weekend but tons of walking around NYC. :tu

In NYC and not letting me know again? I'm feeling seriously neglected Bao...

[Mugen910]

In NYC and not letting me know again? I'm feeling seriously neglected Bao...

I told Dux and Steven knew...but I was only in the city for a day with the GF...Sorry

[icehog3]

Back today...can't do any pull-ups or pulldowns, pulled some cartilage in my ribcage. Not too bad, but trying not to make it worse.

Had to settle for T-bar rows (they finally fixed it!) and barbell rows. Actually went super heavy on the T-bars, so feel like I got something out of the abbreviated workout.

[SilverFox]

Chest and Back today and Cardio as always :)

Just starting to really get back into the iron now that I have hit my target weight.

1-4 negatives.

Followed it all up with the p90X Ab Ripper X DVD (damn thing still makes me feel like puking)

[BigFrank]

First night back from vacation. Light squats and the same for pulls. Blah!

[Mugen910]

Shoulders and abs...fun!

[hammondc]

4 miles of VO2MAX this morning. Insanity cardio plyo tonight.

[PeteSB75]

Squats and Deads for me this morning. Getting back in the groove. Two 1/2 weeks off was much longer than I thought it would be.

[bonjing]

Back and Shoulder work last night.


On a side note, dieting sucks.

[Mugen910]

biceps and triceps :ze

[icehog3]

Had an awesome workout on shoulders today...everything seemed so smooth and my strength was peaked. I was going to do arms too, but called it a day after shoulders because I didn't want to come down from the high.

[bonjing]

Ran, jogged, shuffled, waddled, whatever you want to call it :D around the lake today. 4.5 miles, give or take, 1hr 8 min.

[Mugen910]

Ran, jogged, shuffled, waddled, whatever you want to call it :D around the lake today. 4.5 miles, give or take, 1hr 8 min.

Greg it's the distance..not the speed that matter right now. :tu

[bonjing]

Greg it's the distance..not the speed that matter right now. :tu

Thanks for the confidence booster :banger. I'm just really happy i did it without stopping.

[Mugen910]

Thanks for the confidence booster :banger. I'm just really happy i did it without stopping.

There is nothing wrong with stopping...sometimes getting started is even more challenging. It's a simple thing to due but mentally tough to keep up.

I always told myself "Just one foot in front of the other" :tu

[icehog3]

Arms and traps on my "day off"....back at it again manana with legs.

[bonjing]

Easy workout last night.

Incline bench 4x12, 10, 10, 8
Easy bar curls: 4x12, 10, 10,8
French press: 4x12

Eats:
Honeynut cheerios.
Subway ft long bmt

[PeteSB75]

Shoulders and back for me this morning. Damn those cleans get hard when they are heavy.

[Mugen910]

Chest and back last night...

[icehog3]

Legs and chest today...strengh is way up, even though I got off my last cycle of prohormones several weeks ago....must be a rebound type effect.

[Mugen910]

Shoulders and threw in some lower body work.

[BigFrank]

busted out a bench workout last night, today followed up with some assistance work. Gonna be hurting tomorrow I'm sure of it. Plans are still up in the air for the meet on Oct. 23rd. It's something like 7 weeks out. Which really only gives me 6 weeks to train. Gonna let the long weekend decide.

[icehog3]

Crank it out, Brother Frank!

[bonjing]

Ran again yesterday, another 4.5 mi.

[icehog3]

Back today, kicked arse on T-bars and Dumbbell rows, and finished up with some cable rows with multiple plates hanging off the stack. Figured I would give it one more cycle before doing pull-ups again to make sure my rib cartlidge is fully healed.

[icehog3]

Shouders today...Heavy barbell and dumbbell presses, shrugs, dumbbell shrugs and rear delt raises....another good one. One more workout in the morning, and I will take Monday off from "labor"ing. ;)

[bonjing]

2 days out and quads feel better, but now i feel my knees uugghhh. back to the gym Monday night. Had a little slip on the eating Saturday, had a burger and onion rings for lunch.

Hope everyone is having a a fun long weekend ! ! !

[GreekGodX]

Mmm leg day this morning before work.. First time in a while I made it to the gym at 7am. Felt good.

[BigFrank]

Omw to the Gym in a few for a morning leg workout. Hurray!......

[icehog3]

Day off today, first in 9 days.

Hoping hockey season starts this week, need the cardio. :r

[DBall]

Went today with a guy I work with who has been a powerlifter for a really long time. Typically, I do all circuit stuff then go down to the free weight room and see what I can learn by watching others... considering I go at odd times though, no one is really there.

Today, I learned so much and, for the first time in a long time, I really feel like I got a workout (did upper body only). Everything from my abs up feels tired (but not sore).

Really wish I had someone to go with more often... turns out I need a spotter... hahaha.

[BigFrank]

Good looking there Dan. Try and hook up with the guy you work with when he goes. Soak up as much as you can. Most powerlifters who have been in the game a long time become masters of technique. At a certain point the weight becomes irrelevant when poundage's soar, and technique needs to be spot on. Plus from training with guys like that they will be able to watch you and help you do well also.

Squats today with some rack pulls at a new Gym. The crew has been looking for a new home and were are testing the waters at a new place that opened up for "hardcore" lifters.

[GreekGodX]

Good looking there Dan. Try and hook up with the guy you work with when he goes. Soak up as much as you can. Most powerlifters who have been in the game a long time become masters of technique. At a certain point the weight becomes irrelevant when poundage's soar, and technique needs to be spot on. Plus from training with guys like that they will be able to watch you and help you do well also.

Squats today with some rack pulls at a new Gym. The crew has been looking for a new home and were are testing the waters at a new place that opened up for "hardcore" lifters.

I'd love to find a place that's hardcore, and without a risk of Hep C :(

[GreekGodX]

On another note came across this article.. Seems Crazy!

10 Awesome Challenges (http://www.t-nation.com/free_online_article/most_recent/10_awesome_challenges)

[icehog3]

Squats today with some rack pulls at a new Gym. The crew has been looking for a new home and were are testing the waters at a new place that opened up for "hardcore" lifters.

So how was the place, Frank?

[PeteSB75]

Mmm leg day this morning before work.. First time in a while I made it to the gym at 7am. Felt good.

You like to sleep in? :ss I'm usually at the gym when they open at 5 for my morning workouts...

Chest/Arms Monday, Legs yesterday. Good stuff.

[GreekGodX]

You like to sleep in? :ss I'm usually at the gym when they open at 5 for my morning workouts...

Chest/Arms Monday, Legs yesterday. Good stuff.

During the week I work at 5am so no chance to get to the gym before that ;) Labor Day I worked @ 9am so I got to go in early like I used to. I hate sleeping in :su

Hit back yesterday. Loved every second. Weight went up in my bent over rows from 235 last week to 255 this week(6 Sets of 3 reps). Next back workout I'm going to shoot to rep 265-275. Up to 230pounds(body weight) :) My mom says I eat too much :r

Today was leg day again. More hamstring dominant, where as monday was quad dominant. Good times

[Mugen910]

I feel like turning back into a fat, lazy, slob....

[GreekGodX]

I feel like turning back into a fat, lazy, slob....

Fight it, Bao :su

[Mugen910]

Fight it, Bao :su

but it's sooo easy!

4 months of lifting..cutting out a lot of fat and sugar (not all but a lot) and I gain 7 farkin lbs?!?! You kidding me?!?! the only good thing is my belly is a tad smaller.. So now I can see my.................





















Toes....

:r

[Tripp]

7 farkin lbs?!?!

If you lost some belly, sounds to me like your bodyfat % has probably gone down pretty significantly and you're replacing it with muscley goodness. :tu

[GreekGodX]

but it's sooo easy!

4 months of lifting..cutting out a lot of fat and sugar (not all but a lot) and I gain 7 farkin lbs?!?! You kidding me?!?! the only good thing is my belly is a tad smaller.. So now I can see my.................

Toes....

:r

It's not always about the number that's on the scale.. I've been down to 160-170, running minimum 7 miles a day, and I looked terrible. I looked like a herion addicted model. Once I started running less, putting on weight and gaining more muscle I started looking way better. I'd focus more on your body fat %, how clothes fit, how you look in the mirror, and how you look to your gf ;)

[Mugen910]

It's not always about the number that's on the scale.. I've been down to 160-170, running minimum 7 miles a day, and I looked terrible. I looked like a herion addicted model. Once I started running less, putting on weight and gaining more muscle I started looking way better. I'd focus more on your body fat %, how clothes fit, how you look in the mirror, and how you look to your gf ;)

body fat %, Never checked
how clothes fit Feels only a little different
how you look in the mirror Look only a tad different
how you look to your gf She still knows it's me.

[GreekGodX]

Keep at it Bao. You will get there. Takes time brother. Maybe we need a workout herf :ze :ss

If you can get your body fat % checked do it. I think that may help you in your goals.

[Tripp]

body fat %,
how you look to your gf She still knows it's me.

Try asking someone you haven't seen in a while, girlfriends don't tend to notice much, since the changes are taking place over such a long period of time. Same thing with looking in the mirror. You look at yourself every day, so don't notice the changes. Try looking at a picture from before you started lifting, you'll probably see a difference.

[icehog3]

Back day for me too. Tried to start with pull-ups, but about the 5th rep on the 1st set I could tell the rib cartilidge is still not healed....I have heard it can be a nagging injury.

Luckily, rowing doesn't bother it, so I hit heavy barbell and T-Bar rows, dumbbell rows, cable rows and finished with some good stretching.

Hope hockey season starts soon, I need some cardio besides running to the dinner table. ;)

[bonjing]

I feel like turning back into a fat, lazy, slob....

I'm with you, lets start a new thread :r.

All joking aside, don't do it :) Just keep at it and you'll feel a difference. stop using the scale as a reference point. I stepped on a scale on day one and haven't since, I don't want the weight loss, or lack of it, to stop me. All I know is I feel better then I have.

Back and tri's last night. I learned what pyramid training is, tonight i hope to forget what pyramid training is :D.

The night before was chest and bi's.

both days, threw in 15mins on the elliptical.

salads and cereal for the past few days

[icehog3]

Shoulders and traps today. Someone stole my straps yesterday, so I did 455 lb. sets for shrugs w/o them.....forearms were pumped!

[gorob23]

Visualized a 10k run with hills :rolleyes:

Rob :tpd:

[icehog3]

Visualized a 10k run with hills :rolleyes:

Rob :tpd:

Tiring!! :D

[BigFrank]

Got some benching to do later. I'll give ya guys a run down bout the new gym search etc later.

[PeteSB75]

Back and shoulders this morning for me. I'm sleeping in tomorrow. :tu Too bad that means I get up at 5:45 instead of 4:45...

[BigFrank]

Few things

EFS (http://www.elitefts.com/) is having a huge sale. If you need anything get it now. Free shipping, just about everything is 25% off.

Next, Bench meet is a no go for October. My son recently started soccer and originally his practices were on Thurs which worked out perfect. Then of course the douche bag coach decided to spread himself thin and now the practices have been moved to Weds. AKA Bench Day. So, hoping that going to practice with my son will discourage him from hating my guts as he ages I made the sacrifice. Which of course means no Bench meet. Because lets face it, getting ready for a shirted bench meet by myself would be borderline suicide. So...I'm just trying to get as much work done solo as I can on Thursday.

As for the new Gym. Between the guys that train in our "club" there is probably more than 25,000 $ in equipment that we out right own. So, our ring leader is getting some legal documents drawn up so when we move our stuff to the new gym if it goes belly up, or some retard decides to break something of ours the Gym Owner is going to have to do the right thing. Better that way anyway.

The new gym will be a nice place to train. It's not behind a bar. There is AC and Heat. There isn't some mystery plant growing in the back by the leg press. Also, it's not downtown in the ghetto. There is nothing like getting out of your car stepping over a busted 40oz malt liquor bottle and a used condom while getting your bag out to train. At the new Gym, there is going to be more people who will no doubt waste a ton of our ****ing time asking a million questions and advise that they will never use. Also with the new gym there will be people who will attempt to power-lift only to realize that it is hard work and requires a set of nuts, which will waste more of our time.

Should be some fun times ahead.

Oh btw I did some benching last night at the local commercial Gym, which made me hate people who go there even more. Retards.

[Mugen910]

Why so angry Frank :r

[icehog3]

New place sounds good, Frank, get all your stuff over there and rock the place. :banger

Good job doing the right thing for your son, Karma will pay you back. :tu

[BigFrank]

Why so angry Frank :r

Trust me when I say over the years it's toned down.

Blasted some assistance work today. I hate the Gold's across the street from my house so god damn much...

[bonjing]

Just a little card last night. I finally got my Pho fix this morning

[icehog3]

Arms and legs today, fast and heavy.

Tomorrow is an off day for the MoB / Ball&Chain Herf.

[Vigiles]

Wow I wish I had started reading this thread earlier!

I'm just starting to get back into working out on a regular basis, been hitting the gym every other day, and doing cardio in between.

This thread has given me lots of ideas/advice, so thank you!

Off to the gym!

[PeteSB75]

Spin for me this morning. Should be the same thing tomorrow.

[bonjing]

BigFrank, you own your own club or the equipment at the club?

[icehog3]

Volume day for chest....

[BigFrank]

BigFrank, you own your own club or the equipment at the club?

The equipment. it's about 6-7 guys that all lift together, but the bulk of the equipment is owned by 3 main guys.

[BigFrank]

Off to squat in a few. Looks like this is going to be the last week at the old Gym.

[icehog3]

Off to squat in a few. Looks like this is going to be the last week at the old Gym.

Memories...misty water colored memories.... ;)

No gas today on back day.....went heavy on T-bars but wasn't feeling it and limited it to 4 sets. Barbell rows, heavy for 6 sets. Finally able to do some pulldowns with my injury, but still didn't try pull-ups yet, I can feel it isn't completely healed yet. Started to do cable rows but I just said "screw it", some days you just don't have it. I will try to get some good sleep tonight and come back strong tomorrow.

[SilverFox]

Memories...misty water colored memories.... ;)

No gas today on back day.....went heavy on T-bars but wasn't feeling it and limited it to 4 sets. Barbell rows, heavy for 6 sets. Finally able to do some pulldowns with my injury, but still didn't try pull-ups yet, I can feel it isn't completely healed yet. Started to do cable rows but I just said "screw it", some days you just don't have it. I will try to get some good sleep tonight and come back strong tomorrow.

That was me today........felt like crap through 90% of my workout. Bi's and Tri's today. Made it through it but it was like pushing water uphill.

Makes the start of week 4 of being back at it full tilt.

[PeteSB75]

Chest and arms for me today. Bench is up, but I haven't attempted a 1RM in a while. Think I might do that next week.

[hammondc]

4 mile temp run this am. Insanity Cardio Plyo tonight.

[MortonMilo]

Had to cut my workout short today because I couldn't stop sneezing....literally sneezing every 10 seconds for 3 or 4 minutes...was horrible!

[icehog3]

Had to cut my workout short today because I couldn't stop sneezing....literally sneezing every 10 seconds for 3 or 4 minutes...was horrible!

Maybe it's syphillis, Jake? ;) :r

Back to the gym manana, and hockey league finally starts Monday...I need the cardio!

[PeteSB75]

Maybe it's syphillis, Jake? ;) :r

Back to the gym manana, and hockey league finally starts Monday...I need the cardio!

Syphillis? :r

Deads and squats for me this morning, good lifts. Then a sh*tstorm of work for a few hours before I could even leave home to come to the office...

[icehog3]

Chest today....shoulders felt pretty sore so I changed it up and did some supersets. I had to drop the weight after a couple, but I tore it up and my chest is still pumped now.

[Da Klugs]

OK - so little baby steps. Not pumping iron but on Monday started doing push-ups. 20 was a gssping and painful thing. By this morning knocked 30 out with headroom. Going to add 5 every couple of days as feasible and see where this goes.

Next ... Sit-ups.

[Mugen910]

Or hip thrusts ;-)

Actually I've found that lunges pushups and crunches are a good home workout.

Keep it up Dave.

As for me I'm still not back in the gym but do 5-6 pull ups before bed. Maybe next week I will break this cycle.
Posted via Mobile Device

[gorob23]

OK - so little baby steps. Not pumping iron but on Monday started doing push-ups. 20 was a gssping and painful thing. By this morning knocked 30 out with headroom. Going to add 5 every couple of days as feasible and see where this goes.

Next ... Sit-ups.

The things are way overrated, rust me I asked a Physical Education teacher. :tu

Rob :tpd:

[icehog3]

Good deal, Dave, keep it up. :)

[BigFrank]

Next ... Sit-ups.

Agree with Rob on this one. Sit-ups are junk.

blasted some chest-izzles tonight. It sucked.

[MortonMilo]

Agree with Rob on this one. Sit-ups are junk.

If not sit-ups, any suggestions for some good core exercises?

[MortonMilo]

Maybe it's syphillis, Jake? ;) :r

I was worried it was syphillis as well after quarter price lap dance night at the strip joint. I dug a little bit and found a quarter in my nose...guess I didn't realize the 'dancer' gave me change!

[icehog3]

I was worried it was syphillis as well after quarter price lap dance night at the strip joint. I dug a little bit and found a quarter in my nose...guess I didn't realize the 'dancer' gave me change!

:r :r

[GreekGodX]

Very nice Dave :tu Looking forward to hearing about you pumping out the pullups soon ;)

Hit some back yesterday. I was getting stared at while I was doing over head medicine ball throws. Unfortunately it wasn't by the hot blond on the treadmill :td Beach muscle workout today I believe or maybe legs.

[BigFrank]

Curls in the power rack?

[Mugen910]

7 pull ups last night..at this rate I should be at 10 by the end of next week.

[alwayslit]

jack3d is the truth. Did shoulders last night around 10p then did biceps this morning a 5a. Felt great through both routines.

[PeteSB75]

Shoulders and back for me this morning. Cleans, press, pullups, cable rows and lat pulldowns. My knee is very sore today, not sure if it was my lifts yesterday, sprinting through the streets to escape the sudden torrential rain on my way to the train last night, something else or a combination of everything. Guess I'll wear the knee strap when I spin tomorrow.

[GreekGodX]

Curls in the power rack?

Ugh! I cringe when I see the 150 pound guy doing curls with 10s on each side:td If you curl so much that you have to use it fine but don't be doing reps of 20 with 100 pounds in there.

[icehog3]

Row row row I go, (not) gently in the gym....

[kaisersozei]

If not sit-ups, any suggestions for some good core exercises?

Ten basic ab/core exercises that work the whole cage, from hip flexors on up:

http://dailyburn.com/workouts/69705-Ab-Ripper-100

[BigFrank]

Ugh! I cringe when I see the 150 pound guy doing curls with 10s on each side:td If you curl so much that you have to use it fine but don't be doing reps of 20 with 100 pounds in there.

Last night I had to train at the **** hole Gold's down the street. I went over to the leg area where all of the power racks are ( well there is really only 1 true power rack, but I digress ) and all three were occupied by guys fitting your description curling, you guess it, straight bars with 10's on each side. Three guys, three racks, doing the exact same thing. I sat and watched a a guy who was wearing my guess would be a SMALL Under Armour shirt. He did maybe 4 reps with 65 pounds. Then the I don't know what the **** I'm doing came in. It looked something like a reverse grip upright row / reverse good morning / hip thrust movement. It look awful and retarded. I watched as he kept this up for maybe 12 reps. When finished he throws the bar onto the safety catches and storms off like he has something REALLY important to do somewhere on the other side of the Gym. Having being dumb struck and totally bewildered I figured he was done his set. Ten pound plates go on the floor. I don't care to put them back. I get the bar set up for standing Mil. Presses. 45's each side to start. I do a set of 5 or maybe more I wasn't really counting. 25's go on after that. Another set of 5 or so. No sign of ass master yet. Two 45's each side. Getting a little heavy now, belt goes on 5 reps done. 25's go back on ( 275 ) and my buddy, homo master deluxe, turns the corner and looks at me like he just busted in the door and I was balls deep in his Wife or something. He walked over paced around for a few minutes, looked at the other guys doing gay curls then stormed off. I guess he may have been a little upset. I bust out my set, and sit down. He comes back a second time to see what has happened. He walks over towards me and says something. I have noise canceling headphones on so I don't hear a thing. I just stare at him with a blank look. He stands there for maybe a minute, then I finally take my headphones out. He asks me, "how much longer you going to be?" My reply, "as long as it takes". Headphones go back in and I take a drink. He storms off again never to be seen from...

I hate that Gym and everyone who goes there. Only have to deal with it until Nov.

[Mugen910]

Last night I had to train at the **** hole Gold's down the street. I went over to the leg area where all of the power racks are ( well there is really only 1 true power rack, but I digress ) and all three were occupied by guys fitting your description curling, you guess it, straight bars with 10's on each side. Three guys, three racks, doing the exact same thing. I sat and watched a a guy who was wearing my guess would be a SMALL Under Armour shirt. He did maybe 4 reps with 65 pounds. Then the I don't know what the **** I'm doing came in. It looked something like a reverse grip upright row / reverse good morning / hip thrust movement. It look awful and retarded. I watched as he kept this up for maybe 12 reps. When finished he throws the bar onto the safety catches and storms off like he has something REALLY important to do somewhere on the other side of the Gym. Having being dumb struck and totally bewildered I figured he was done his set. Ten pound plates go on the floor. I don't care to put them back. I get the bar set up for standing Mil. Presses. 45's each side to start. I do a set of 5 or maybe more I wasn't really counting. 25's go on after that. Another set of 5 or so. No sign of ass master yet. Two 45's each side. Getting a little heavy now, belt goes on 5 reps done. 25's go back on ( 275 ) and my buddy, homo master deluxe, turns the corner and looks at me like he just busted in the door and I was balls deep in his Wife or something. He walked over paced around for a few minutes, looked at the other guys doing gay curls then stormed off. I guess he may have been a little upset. I bust out my set, and sit down. He comes back a second time to see what has happened. He walks over towards me and says something. I have noise canceling headphones on so I don't hear a thing. I just stare at him with a blank look. He stands there for maybe a minute, then I finally take my headphones out. He asks me, "how much longer you going to be?" My reply, "as long as it takes". Headphones go back in and I take a drink. He storms off again never to be seen from...

I hate that Gym and everyone who goes there. Only have to deal with it until Nov.


I apologized to you already Frank sheesh...cut me some slack I was in a rush.
:su


Honestly if you walk away from a machine and have someone who looks like they are really working out on there when you come back..just walk away!

If he was smart he would have left something there but I have a feeling that wouldn't have stopped you. :r

[PeteSB75]

Last night I had to train at the **** hole Gold's down the street. I went over to the leg area where all of the power racks are ( well there is really only 1 true power rack, but I digress ) and all three were occupied by guys fitting your description curling, you guess it, straight bars with 10's on each side. Three guys, three racks, doing the exact same thing. I sat and watched a a guy who was wearing my guess would be a SMALL Under Armour shirt. He did maybe 4 reps with 65 pounds. Then the I don't know what the **** I'm doing came in. It looked something like a reverse grip upright row / reverse good morning / hip thrust movement. It look awful and retarded. I watched as he kept this up for maybe 12 reps. When finished he throws the bar onto the safety catches and storms off like he has something REALLY important to do somewhere on the other side of the Gym. Having being dumb struck and totally bewildered I figured he was done his set. Ten pound plates go on the floor. I don't care to put them back. I get the bar set up for standing Mil. Presses. 45's each side to start. I do a set of 5 or maybe more I wasn't really counting. 25's go on after that. Another set of 5 or so. No sign of ass master yet. Two 45's each side. Getting a little heavy now, belt goes on 5 reps done. 25's go back on ( 275 ) and my buddy, homo master deluxe, turns the corner and looks at me like he just busted in the door and I was balls deep in his Wife or something. He walked over paced around for a few minutes, looked at the other guys doing gay curls then stormed off. I guess he may have been a little upset. I bust out my set, and sit down. He comes back a second time to see what has happened. He walks over towards me and says something. I have noise canceling headphones on so I don't hear a thing. I just stare at him with a blank look. He stands there for maybe a minute, then I finally take my headphones out. He asks me, "how much longer you going to be?" My reply, "as long as it takes". Headphones go back in and I take a drink. He storms off again never to be seen from...

I hate that Gym and everyone who goes there. Only have to deal with it until Nov.

This is why I go to the gym at 5 AM. You should try it :D

[GreekGodX]

Frank great use of ass master and homo master deluxe :r :r :r Next time just punt Bao across the room. That will teach him!

Can't wait for you to be done with that place!

[Tripp]

Thats exactly why I stopped going to a gym, and work out at home now. I always felt like I was under pressure from the huge guys who are waiting lift a thousand pounds, like I shouldn't be going to a gym, since I wasn't already in shape.

[icehog3]

Ugh! I cringe when I see the 150 pound guy doing curls with 10s on each side:td If you curl so much that you have to use it fine but don't be doing reps of 20 with 100 pounds in there.

Too funny...I read this before I left for the gym, and then saw a 200 lb. guy curling 65lbs in the power rack. :r

Good back day, though I still can't to pull ups....but I went heavy on barbell rows and T-bar rows, and then tore it up on heavy cable work.

[BigFrank]

Thats exactly why I stopped going to a gym, and work out at home now. I always felt like I was under pressure from the huge guys who are waiting lift a thousand pounds, like I shouldn't be going to a gym, since I wasn't already in shape.
Trust me when I say I do not make anyone feel under any pressure. If it was someone in the power rack, doing something that belongs in the power rack whether it be 100 or 500 pounds I would just let them finish. There is a difference between Gym Etiquette and just being an all around douche face.

Frank great use of ass master and homo master deluxe :r :r :r Next time just punt Bao across the room. That will teach him!

Can't wait for you to be done with that place!

I let Bao stand around and hold my water bottle.

[Mugen910]

I let Bao stand around and hold my water bottle.

:ze

[BigFrank]

Bao sneaks sips when I'm not looking hoping to get some rub off testosterone...lol

[Mugen910]

Bao sneaks sips when I'm not looking hoping to get some rub off testosterone...lol

BACKWASH! :r

[Mugen910]

9 dead hang pull ups tonite. :ze

[GreekGodX]

Bao sneaks sips when I'm not looking hoping to get some rub off testosterone...lol

I hate to see what he does with your towel after you're done using it :r

[BigFrank]

I hate to see what he does with your towel after you're done using it :r

The unspeakable no doubt...:pu

[icehog3]

I hate to see what he does with your towel after you're done using it :r

http://www.youtube.com/watch?v=7y2MESuQyIM

[Steelergar]

If not sit-ups, any suggestions for some good core exercises?

I do three basic exercises when I start my workout. A neck bridge, a hindu push up, and hindu squats. They all work your core, martial artists does these as well. The beautiful thing is because there aren't any weights involved, you dont wear your joints out. It builds explosive force, strength, and conditioning. The squats actually strengthen your knee joints as long as you do them right. The key is to move in a smooth motion, breathe correctly, and dont worry about how many you do just focus on doing them correctly. Also make sure you warm up your neck by rotating your head (I do 7 rotations eack direction) then apply pressure with your hand on your head, front, back, and each side. These workout are thousand of years old a famous Indian wrestler from the 50's used them and was built like the villian with the hat as a blade in the James Bond movie Goldfinger.

[BigFrank]

http://www.youtube.com/watch?v=7y2MESuQyIM

I'm confused.

[itzfrank]

Trust me when I say I do not make anyone feel under any pressure. If it was someone in the power rack, doing something that belongs in the power rack whether it be 100 or 500 pounds I would just let them finish. There is a difference between Gym Etiquette and just being an all around douche face.

There's E-Z-Curl barls for that kind of weight and reguardless... Do you really know anyone who needs to be spotted by a power rack during curls? The idea of the rack is to keep the weight from crushing you when you fail an attempt.

Last I checked, failing during a curl rep isn't very life threatening. :r

[icehog3]

I'm confused.

That's what they do with your towel...sorry, juvenile attempt at a laugh. :hn

[Mugen910]

That's what they do with your towel...sorry, juvenile attempt at a laugh. :hn

I'm with ya Tom but I do that to his towel before he uses it...:r

[BigFrank]

That's what they do with your towel...sorry, juvenile attempt at a laugh. :hn

No I'm not confused about the concept, that girl and the talking just gave me a confusing headache...

[BigFrank]

There's E-Z-Curl barls for that kind of weight and reguardless... Do you really know anyone who needs to be spotted by a power rack during curls? The idea of the rack is to keep the weight from crushing you when you fail an attempt.

Last I checked, failing during a curl rep isn't very life threatening. :r

Using the straight vs. E-Z bar for me is a matter of preference. But ya people are clowns.

[icehog3]

Good workout today (legs and arms), taking tomorrow off as my hockey season starts tomorrow night.

John Cena and Sheamus from the WWE were in the gym getting pumped for the WWE event in Chicago tonight. Cena was OK, posed for pictures with some kids who were brought in by their parents. Sheamus...man, that dude needs a tan. :r

[MortonMilo]

Sheamus...man, that dude needs a tan. :r

You're just jealous of his facial hair. And accent. And wrestling prowess.

[icehog3]

You're just jealous of his facial hair. And accent. And wrestling prowess.

He can out wrestle me for certain. And he can grow a better beard for sure. He can even do a better fake Irish brogue than I.

But I can outlift him any day of the week....and he knew it. ;)

[PeteSB75]

Spin Saturday and Sunday. New instructor in the Sunday class kicked my ass. Good stuff :tu

[kaisersozei]

Spent Saturday building out my mancave/home gym/brewhouse, so the garage is a bit of a mess. Managed to get in 60 minutes of chest/shoulders/triceps & abs this morning, though!

[Mugen910]

Doc says the knee is stable but just don't push it to hard...might try to start jogging on the treadmill soon :wo

[icehog3]

Off day today...first hockey game of the new season tonight.

[BigFrank]

Doc says the knee is stable but just don't push it to hard...might try to start jogging on the treadmill soon :wo
I do a bike or elliptical before jogging. I always preferred the two over the treadmill. Treadmill always made my knees a mess.

[Mugen910]

Off day today...first hockey game of the new season tonight.

Kick@ss Tom!

I do a bike or elliptical before jogging. I always preferred the two over the treadmill. Treadmill always made my knees a mess.

We'll see little guy. I hate treadmills and prefer running outside but I think machines will be my key for a bit till I can, as the DR says "safely learn how to fall"

Muscles still don't react properly to the balancing.

[GreekGodX]

Off day today...first hockey game of the new season tonight.

Take it to them Pops :tu

[BigFrank]

Off day today...first hockey game of the new season tonight.

Damn hockey season already. Guess I'm good to go. Still got my playoff beard from last year....lol


Busted some legs and pulls tonight at the new place. Looks like another 2 weeks and we will be there. Whole crew was at the new gym tonight. Yelling, cussing, chalk clouds. Loved it. Might also cancel my golds membership and just train there exclusively. They have everything anyone could ever need. Full line of hammerstrength etc. Plus its 9 bucks cheaper than Gold's. Might head over to Gold's tomorrow if I get out of work early and cancel ASAP. Anyways. Walked some squats out. Pulled from the floor then rolled out. Brought my squat stance in some. This is allowing me to go down fast and getting a lot of pop out of the bottom. Watch out 650 squat this year.

[GreekGodX]

Damn hockey season already. Guess I'm good to go. Still got my playoff beard from last year....lol


Busted some legs and pulls tonight at the new place. Looks like another 2 weeks and we will be there. Whole crew was at the new gym tonight. Yelling, cussing, chalk clouds. Loved it. Might also cancel my golds membership and just train there exclusively. They have everything anyone could ever need. Full line of hammerstrength etc. Anyways. Walked some squats out. Pulled from the floor then rolled out. Brought my squat stance in some. This is allowing me to go down fast and getting a lot of pop out of the bottom. Watch out 650 squat this year.

Prowler?

Great work, Frank :tu You'll kill 650!

[BigFrank]

No prowler, but there's a huge parking lot out front. Might have to bust it out before it gets too cold. Also, there's a Concentra emergency care center in the same complex as the Gym. It made me ROFL a little today when I saw it.

[Mugen910]

20 min on the elliptical at the gym and a light upper body workout at home.

[PeteSB75]

No prowler, but there's a huge parking lot out front. Might have to bust it out before it gets too cold. Also, there's a Concentra emergency care center in the same complex as the Gym. It made me ROFL a little today when I saw it.

Just push the cars out of the way and forget the prowler :ze :tf

Volume chest/arms for me today. Bit of a cold starting to hit me. Think I will go to bed early tonight.

[icehog3]

Took an extra day off today, just listening to my body. I will hit it hard tomorrow. Not a lot of gas when I woke up after my late, short-benched hockey game last night.

[PeteSB75]

Deads and squats this morning. Not too crazy. This cold is a pain in the arse...

[GreekGodX]

Can I come to the new gym Frank? I can't stand my gym anymore either but it's the only place around that has more than 1 power rack/squat rack :(

[Da Klugs]

3rd day of 37 push ups this morning. Tomorrow .... going for 40.

Thinking about pulling the Schwinn Airdyne out of the corner of the basement and doing some cardio.

[Mugen910]

3rd day of 37 push ups this morning. Tomorrow .... going for 40.

Thinking about pulling the Schwinn Airdyne out of the corner of the basement and doing some cardio.

You got me beat sir.



light full body workout last night in the basement.

[icehog3]

3rd day of 37 push ups this morning. Tomorrow .... going for 40.

Thinking about pulling the Schwinn Airdyne out of the corner of the basement and doing some cardio.

If Gerry doesn't show up soon we're making this thread "Pushing Floor with Da Klugs", Dave. :D

[Mugen910]

OMG someone PM Gerry not to show for a while..that title would rock!

[GreekGodX]

If Gerry doesn't show up soon we're making this thread "Pushing Floor with Da Klugs", Dave. :D

:banger :tu

Dominated back today Deadlifts, Bent Over row, Weighted Pull-ups and Low Pulley Rows

[icehog3]

Chest today, shoulders are so raw that 225 was agonizing on the flat bench. Looking forward to getting back on the SUS in mid-October, that usually makes my joints feel a lot better.

[BigFrank]

skip the SUS, and just get some deca...

[icehog3]

skip the SUS, and just get some deca...

Can't even if I wanted to, I am subject to drug testing for cause.

[BigFrank]

Might be able to get it legally Tom. Doctors hand that **** out to people now like candy.

[icehog3]

Might be able to get it legally Tom. Doctors hand that **** out to people now like candy.

But then I gotta explain to my bosses why I need Deca, Frank!

"Male Menopause", maybe? :r

[BigFrank]

But then I gotta explain to my bosses why I need Deca, Frank!

"Male Menopause", maybe? :r

Sadly you'd be surprised...Granted the amount you would get to return your levels to normal wouldnt be anywhere near what someone would take...let's say recreational.

[Mugen910]

another full body day...decided to put on decent weight and just max out each area...I gots a headache from the adrenaline fading away now :ze

[bonjing]

still running and working out, my jog time is down to an hour and some change:su. dropped about 15lbs, pretty sure it was all water, and a couple of pant sizes.

[Mugen910]

still running and working out, my jog time is down to an hour and some change:su. dropped about 15lbs, pretty sure it was all water, and a couple of pant sizes.

doesn't matter Greg..you dropped 15lbs :tu


Hope to test my knee soon with very short jogging distance.

[icehog3]

Sadly you'd be surprised...

Not really, at my age I know test is wayyyyy down.

The service I have researched say they will restore you to the proper test level for a 21 year old male....they don't say "A 21 year old male taking some Deca and Anadrol 50s". :r

[PeteSB75]

Rocked shoulders and back this morning. Good stuff. Now I gotta make myself something to eat... omelette maybe? Wonder if I have enough eggs...

[DBall]

Ever since my buddy showed me what to do in the free weights room, I've been there for the most part. Still need to learn tons more, but my goal at the moment is simply to bench my body weight (around 140). I can do 115 a couple times but am afraid to try more than that with no one spotting me.... the treasure and the curse is that I go anywhere between 9am-noon because I work nights... that place is DEAD when I'm there. I'll often have the entire free weights room to myself entirely.

Just typing about it makes me wanna go try it now.

The other thing is that I really need to pick up some of that shake stuff... may wanna try creatine, also.

[Mugen910]

Ever since my buddy showed me what to do in the free weights room, I've been there for the most part. Still need to learn tons more, but my goal at the moment is simply to bench my body weight (around 140). I can do 115 a couple times but am afraid to try more than that with no one spotting me.... the treasure and the curse is that I go anywhere between 9am-noon because I work nights... that place is DEAD when I'm there. I'll often have the entire free weights room to myself entirely.

Just typing about it makes me wanna go try it now.

The other thing is that I really need to pick up some of that shake stuff... may wanna try creatine, also.

140lbs? Gawd I feel fat..thanks Dan!.

ass and legs sore from squats.

[kaisersozei]

Not really, at my age I know test is wayyyyy down.


And if you're taking any kind of statin (e.g., Zocor,) it gets even lower. I can tell you all about it. Fortunately, a prescription gel is covered by my insurance :ze I don't know about those other things you guys are talking about ;)

About an hour of vigorous aerobic work yesterday, back & biceps today.

[DBall]

140lbs? Gawd I feel fat..thanks Dan!.

ass and legs sore from squats.

Hahahaha... and I feel tiny. You jokers bench more than my body weight as warm-ups. :p

Haven't done squats yet... when my buddy shows me how, I'll start. I don't wanna try anything until I actually learn how to do stuff correctly. Much rather progress slowly than **** myself up as a result of my own ignorance. Can't wait to be taught legs stuff, though.

[BigFrank]

Not really, at my age I know test is wayyyyy down.

The service I have researched say they will restore you to the proper test level for a 21 year old male....they don't say "A 21 year old male taking some Deca and Anadrol 50s". :r

LOL! I don't know one of the guys we train with has a legal prescription for test-cypinate. Granted he may "have" and "take" more than the recommended dose....

[BigFrank]

Ever since my buddy showed me what to do in the free weights room, I've been there for the most part. Still need to learn tons more, but my goal at the moment is simply to bench my body weight (around 140). I can do 115 a couple times but am afraid to try more than that with no one spotting me.... the treasure and the curse is that I go anywhere between 9am-noon because I work nights... that place is DEAD when I'm there. I'll often have the entire free weights room to myself entirely.

Just typing about it makes me wanna go try it now.

The other thing is that I really need to pick up some of that shake stuff... may wanna try creatine, also.
Set a flat bench up in the power cage and set the safety bars to catch the weight if you cant get it up...

[icehog3]

LOL! I don't know one of the guys we train with has a legal prescription for test-cypinate. Granted he may "have" and "take" more than the recommended dose....

Ah, get prescribed 10ccs a week, take 50ccs a week. "Hey, I have a prescription"! ;) :r

I am so slow sometimes. :r

Good back workout today, heavy rows of all sorts. :ze

[Da Klugs]

Made the 40 pushup mark this morning.

[icehog3]

Made the 40 pushup mark this morning.


:tu :)

Rockin' the sit-ups yet, Dave?

[Da Klugs]

:tu :)

Rockin' the sit-ups yet, Dave?

Nope but I do some wiggling pelvic thrusts in the shower. Last couple of nights did a couple minutes of isometric stomach tightening.

Gotta take it slow as to not intimidate you guys. :D

[icehog3]

Nope but I do some wiggling pelvic thrusts in the shower. Last couple of nights did a couple minutes of isometric stomach tightening.

Gotta take it slow as to not intimidate you guys. :D

It's your Birthday already?? :D

[DBall]

Set a flat bench up in the power cage and set the safety bars to catch the weight if you cant get it up...

I'll have to see what you mean about that. I think we have one of those power cage things there...

Made the 40 pushup mark this morning.

Awesome milestone... congrats!

[DBall]

Current Body Weight: 142.5

Today's Max Bench Press: 135

I'm close!!!

Did 2 sets of 10 chest fly's at 144 on the machine, too.

Super stoked on this... it absolutely made my day. Hell, I was so excited about going to lift today and trying to hit my goal I actually couldn't get to sleep for some time last night.

:ze

[Mugen910]

Nice Dan!!

quick max reps workout upper body. :ze

[BigFrank]

Car was busted this morning so I was at the gym at 7am ( WTF I KNOW RIGHT? )

Anyways blasted some squatted and some rack pulls. Hopefully this will be my last workout and Gold's. Walked some weight out of the rack, which I used to hate but I kind of enjoy it somewhat. Rack pulls with a sumo stance suck ass BTW. Anyways, I embarrassed everyone in the Gym ****ing off at 7am.

Car is fixed now. Battery was bad, and I'm stupid for getting it charged a week ago when I should have just bought a damn new one. FML.

[bonjing]

question about supplements:

What is a good muscle building supplement to take after a work out? I end up sleeping after my workout if that makes any difference. (work, exercise, sleep)

How often are you supposed take supplements? After working out only/everyday?

A friend gave me a tub of something, can't remember what it's called, that I'm taking right now that I mix with milk. I read something a while back that mentioned a plain glass of milk after a workout is very helpful, any truth to this?

[Da Klugs]

45 push ups this am. Did a few leg lifts at dinner. :)

[DBall]

45 push ups this am. Did a few leg lifts at dinner. :)


Good going... that's awesome!

[AD720]

Whoo! I joined the gym!

Had a session with a personal trainer on Saturday and I am still feeling it (can barely lift my arms above my shoulders).

Can anyone recommend an iphone or android app that sort of walks me through a session at the gym?

[PeteSB75]

question about supplements:

What is a good muscle building supplement to take after a work out? I end up sleeping after my workout if that makes any difference. (work, exercise, sleep)

How often are you supposed take supplements? After working out only/everyday?

A friend gave me a tub of something, can't remember what it's called, that I'm taking right now that I mix with milk. I read something a while back that mentioned a plain glass of milk after a workout is very helpful, any truth to this?

You can go to sleep right after a workout? I am usually wired for at least an hour or two, another reason why I go in the morning. As far as supplementation, you just need to get some protein in you within an hour or so after finishing your lifting. That can be in the form of food, chicken, steak, eggs, turkey, milk and soy are all good forms of food protein.

You can also use a powder, whey is the most common, though if you are sleeping right after, casein might be better. Both are useful, but they act slightly differently. You can read about it here (http://www.bodybuilding.com/fun/satternorton.htm).

Whoo! I joined the gym!

Had a session with a personal trainer on Saturday and I am still feeling it (can barely lift my arms above my shoulders).

Can anyone recommend an iphone or android app that sort of walks me through a session at the gym?

Congrats! Now you just need to go on a regular basis :ze I don't know about an app, but I can recommend a book. Starting Strength by Mark Rippetoe and Lon Kilgore (http://www.amazon.com/Starting-Strength-2nd-Mark-Rippetoe/dp/0976805421/ref=sr_1_1?s=books&ie=UTF8&qid=1285675866&sr=1-1). Best guide to the basics you will find out there, IMO.

Chest and arms for me today. Cranking it out this morning, my bench 5RM is up 10lbs over the last few months and I think I'll go for some 1RM next week, to see where I stand.

[Da Klugs]

45 this morning. Did some squat thrusts as well.

[Mugen910]

45 this morning. Did some squat thrusts as well.

:tu

[BigFrank]

question about supplements:

What is a good muscle building supplement to take after a work out? I end up sleeping after my workout if that makes any difference. (work, exercise, sleep)

How often are you supposed take supplements? After working out only/everyday?

A friend gave me a tub of something, can't remember what it's called, that I'm taking right now that I mix with milk. I read something a while back that mentioned a plain glass of milk after a workout is very helpful, any truth to this?

What time frame are we talking about here from gym to passed out?

Certain supplements are specifically for post-workout some are for everyday use. It really depends on the product and its intended use.

Milk is good to drink post workout of you can stomach it, it's not a bad choice but you need more after a workout and before bed. Mainly bed.

[bonjing]

You can go to sleep right after a workout? I am usually wired for at least an hour or two, another reason why I go in the morning. As far as supplementation, you just need to get some protein in you within an hour or so after finishing your lifting. That can be in the form of food, chicken, steak, eggs, turkey, milk and soy are all good forms of food protein.

You can also use a powder, whey is the most common, though if you are sleeping right after, casein might be better. Both are useful, but they act slightly differently. You can read about it here (http://www.bodybuilding.com/fun/satternorton.htm).

Yeah I can fall asleep after working out :sleep: I'm like a bear that way, I don't really sleep I hibernate :D


What time frame are we talking about here from gym to passed out?

Certain supplements are specifically for post-workout some are for everyday use. It really depends on the product and its intended use.

Milk is good to drink post workout of you can stomach it, it's not a bad choice but you need more after a workout and before bed. Mainly bed.

I can stomach the milk as long as I keep drinking it. I can usually fall asleep within an hour or two after the gym, just really depends on my state of distractions. Last night was hot so it took me about 2-3 hours to sleep. nothing good on tv, maybe an hour.

The stuff my friend gave me is "PRO COMPLEX Augmented Protein System"

[BigFrank]

I can stomach the milk as long as I keep drinking it. I can usually fall asleep within an hour or two after the gym, just really depends on my state of distractions. Last night was hot so it took me about 2-3 hours to sleep. nothing good on tv, maybe an hour.

The stuff my friend gave me is "PRO COMPLEX Augmented Protein System"

Never heard of that stuff.

If your only looking at a two - three hour window before bed, I would just come home from the Gym and eat a normal solid meal. I wouldn't skimp on carbs because after training your body is definitely in need of some. 8-10 ounces of lean meat, some good carb source, some greens and some healthy fats ( I usually just use a salad dressing if I'm eating a salad that contains extra virgin olive oil ).

A lot of people supplement immediately after training with a protein powder. Personally I used to do that but by the time I got home I was too full from eating not to mention training usually does a number on my nerves and appetite. ( on a side note I get up early and train late so I usually train then go home and get ready for bed, so it puts me in a similar situation as yourself ) Which made eating a normal meal difficult after the shake. And I would highly recommend whole food over a protein powder supplement.

It really honestly depends on goals. If you are in a serious "bulking" phase of diet, I would pound a 2:1 ratio shake ( carbs to protein ) right after training, than eat a full meal before bed. I'm not 100% sure what your goals are, or how long you have been seriously training. So for the time being I would just eat that normal meal.

[PeteSB75]

Deads and squats for me this morning. Deads were good, but was just not feeling the squats today. Didn't help that the gym was so damn humid, the windows were all fogged and it was like working out in an armpit.

[Da Klugs]

Made it to 50 push-ups this morning. Felt good. Notice a difference in how I look and feel after only 2 weeks.

[icehog3]

Made it to 50 push-ups this morning. Felt good. Notice a difference in how I look and feel after only 2 weeks.

Ain't it cool how fast that happens, Dave? :tu

Off to row, row, row my lats. Going to try to start with pullups, been over month since the rib cartlidge injury...hoping it's healed.

[PeteSB75]

Ain't it cool how fast that happens, Dave? :tu

Off to row, row, row my lats. Going to try to start with pullups, been over month since the rib cartlidge injury...hoping it's healed.

How were the pullups Tom?

Back and shoulders for me this morning. Almost missed a couple reps on my cleans. Didn't sleep well last night, only 5 hrs instead of my usual 7-7.5. Hope to have more/better tonight.

[icehog3]

How were the pullups Tom?



Finally was able to do them with no pain in the rib area, Pete. Reps and endurance were way down (got 18, 14, 10 and 8), but it felt great to do them...they work the lats in a way all the rowing can't. :)

Hope you get some more ZZZs tonight!

[BigFrank]

Back Bis and shoulders today. Ran 10 trips with the dragging sled outside of the new Gym. Also Gold's is history canceled my membership there ( well not final until Nov. but w.e. ) New Gym keeps getting new **** in everyday. They have 2 big ass tractor tires outside and a few sledge hammers, and plan on getting more or each. I also talked to owner in on buying a few prowler's.

Hope this works out.

Oh also started cardio and diet yesterday...:pu

[icehog3]

Congrats on how cool the new gym sounds, Frank!

...and my sympathy on the diet. ;)

[AD720]

Wooo! Hit the gym today and officially started my membership. Some cardio (Eliptical, Stair climber) and some arms and legs. Nice and light to get started.

Looking forward to really getting into a routine to max my pump! :ze

[BigFrank]

Congrats on how cool the new gym sounds, Frank!

...and my sympathy on the diet. ;)

Ya it's pretty sweet.

Day #3 on the Diet. It sucks. My largest meal is in the morning than another meal midday, but that's about it. I've pretty much been hungry all day since I woke up, but that's where my problem is. I eat 5-6 times a day rather healthy during the week minus my usual crappy dinner ( eat out or pizza / ice cream etc. ) but I find that especially on the weekends I snack pretty much all day and eat out at least 2-3 times a day...Doing 6 solid meals right now with 3 carb meals and 3 fat meals. Going to get over 300g of protein per day. Carbs are going to be around 150-200g and Healthy fats will be in the 100g range. So total cals are going to run 2700 to 3000. Going to keep it low on the carbs now, but I may spike them to 250 or 300 on training days. Going to see how well this works. But non workout days will stay low. But main goal is just eat clean...

Goal right now is get back under 240. Weight was 265 Monday at the Gym.

My training will be as usual. This is my game plan...Mon - Squat + Deadlift Thurs- Bench Fri -assistance. I may start a 4th day for shoulders maybe saturday... Cardio is only three times a week with 2 low intensity days, i.e. walking on treadmill for 30minutes or so followed by high intensity on saturday i.e. sled drags, hill sprints, prowler pushes...

[icehog3]

Chest and back supersets today...great workout.

Flat bench - Pull ups

Incline bench - Barbell rows

Decline bench - T-bar rows

Dips - More Pull ups

Tonight starts a run of 4 hockey games in 5 nights for me, so I am only going to train Monday and Wednesday next week....then I am off 4 days for the DMWTII Herf.

[BigFrank]

Sounds good there Tom. Spark a good stick for me...

[icehog3]

Sounds good there Tom. Spark a good stick for me...

You got it Brother...good luck with the healthy eating, I am trying to do the same.

[AD720]

What do you guys think of this routine to get started?

http://www.muscleandstrength.com/workouts/3day-beginners-workout.html

My plan is Mon, Weds and Fri for weight training with a 20 minute cardio warmup and cool down. Then for Saturdays the plan is to do a solid 2 hours of cardio + abs.

Does anyone think I should swtich the Legs and Shoulders to Weds and the Biceps and Back to Fri so I'll have fresher legs for my saturday cardio?

[BigFrank]

What do you guys think of this routine to get started?

http://www.muscleandstrength.com/workouts/3day-beginners-workout.html

My plan is Mon, Weds and Fri for weight training with a 20 minute cardio warmup and cool down. Then for Saturdays the plan is to do a solid 2 hours of cardio + abs.

Does anyone think I should switch the Legs and Shoulders to Weds and the Biceps and Back to Fri so I'll have fresher legs for my Saturday cardio?

It doesn't look like a bad program for a beginner. I would trim to warmup from 20 minutes down to 5min and spend a little time stretching and warming up the muscle that will be used during the training. Instead of 20 min cool down, just do 30 min cardio at the end of your workout. Get your heart rate in the fat burning range and plug away. Doing this will add a little fat burner to your workout and economize it too.

I would skip the 2 hours of cardio on Saturday and do 45 minutes of steady state cardio or something shorter but higher intensity. 2 hours is just overkill honestly. If you are just going to do steady state cardio on Saturday, legs on Friday is fine. If you plan on doing something a little more demanding I would move leg day. You can also move shoulders too Saturday and make it a 4th training day combined with cardio if you'd like to spend a little bit of time there.

[PeteSB75]

Spin yesterday and today for me, then I spent the afternoon running around with my wife's cousin's three boys - 3, 5 & 7.

[AD720]

It doesn't look like a bad program for a beginner. I would trim to warmup from 20 minutes down to 5min and spend a little time stretching and warming up the muscle that will be used during the training. Instead of 20 min cool down, just do 30 min cardio at the end of your workout. Get your heart rate in the fat burning range and plug away. Doing this will add a little fat burner to your workout and economize it too.

I would skip the 2 hours of cardio on Saturday and do 45 minutes of steady state cardio or something shorter but higher intensity. 2 hours is just overkill honestly. If you are just going to do steady state cardio on Saturday, legs on Friday is fine. If you plan on doing something a little more demanding I would move leg day. You can also move shoulders too Saturday and make it a 4th training day combined with cardio if you'd like to spend a little bit of time there.

Thanks Frank. For my Saturday the only reason I'm planning on all cardio and abs is that is the day my wife is coming to the Gym with me and those are her targets so I want to be able to support her, and 2 hours of slow and steady is going to be better than 45 minutes of intense for her. It will be 2 hours of light cardio I'm sure but I'm still planning on switching my legs/shoulders day and bi/back day.

I also did 25 pushups and 60 crunches yesterday morning. Feeling good already.

So tonight is chest and tri's! I'm psyched!

[AD720]

Spin yesterday and today for me, then I spent the afternoon running around with my wife's cousin's three boys - 3, 5 & 7.

How did you like spinning? My gym offers classes and my interest is sort of up on it right now.

[DBall]

My most recent goal was to bench my body weight or more...

Current weight: 141.5lbs

Todays max bench press: 145lbs

I DID IT!!!!!!!!!

Obviously, only one time, but that I could do it at all ****ing rocks!

The owner of the gym was walking by and saw me... asked me if I needed someone to spot. Perfect timing, too.

Now I'm gonna focus on doing sets more. I just REALLY wanted to do that one time and I have now. :noon


Also, got chest flys on the machine at 168lbs (after all the free weight stuff) and was able to do it around 5 times. Tried 180 and couldn't even move it because I was spent by then. :D

Today was a good day!

[Da Klugs]

My most recent goal was to bench my body weight or more...

Current weight: 141.5lbs

Todays max bench press: 145lbs

I DID IT!!!!!!!!!

Obviously, only one time, but that I could do it at all ****ing rocks!

The owner of the gym was walking by and saw me... asked me if I needed someone to spot. Perfect timing, too.

Now I'm gonna focus on doing sets more. I just REALLY wanted to do that one time and I have now. :noon


Also, got chest flys on the machine at 168lbs (after all the free weight stuff) and was able to do it around 5 times. Tried 180 and couldn't even move it because I was spent by then. :D

Today was a good day!

Congrats!!!!

Hit 55 push ups today. Have not missed a day in the process. Trying to take is slow +1 each day. Goal is 100 - then maybe we branch out to other types of exercise.

[Mugen910]

Goal is 100 - then maybe we branch out to other types of exercise.

Butt clenches and hip thrusts are always good! ;s :D


Good work to Dave and Dan for the progression!

[GreekGodX]

Nice progress Dave and Dan :tu keep on going guys!

I'm completely switching it up this week. Did 100 reps of deadlifts with 135 with 2 45 second breaks at 50 and again at 90. Followed by 100 reps of bent over row with 100 pounds. I needed more breaks for the bent over rows 4-1 minute breaks at 30, 50, 75, 85. Went on to pull ups and crapped out after 10 reps. The first 3 reps were brutal, 4-9 seemed normal and by the time I squeezed out the 10th I figured there would be no way of getting 100 or even 50 for that matter. I know I'm going to feel it tomorrow..

[PeteSB75]

How did you like spinning? My gym offers classes and my interest is sort of up on it right now.

It's great for me. My knees give me problems, so running is tough. I usually spin 2-3 times/week. If you do decide to start doing it regularly, do yourself a favor and get some cycling shoes with spin clips in them. Makes a world of difference in comfort and posture.

Congratz Dan & Dave! Nice job sticking with it. What's the next goal?

Chest/arms for me this morning, tied my PR on bench with 225x1, 235x1 (previous PR). Tried for 245, but stalled and had to be pulled out. At least I had a spotter :tu Was chatting with him some - he's there most mornings same time as I am and has been lifting a whole lot longer than I (20+ yrs). Suggested I go straight for the 245 next time I shoot for a 1RM as I was just missing the initial push from the bottom.

[MortonMilo]

All this talk of pushups has me wanting to get back into the daily routine as well.

Going to try to put in some regular sets daily...put together 150 last night over a few sets (50,40,30,20,10).

Soccer tonight to burn some fat!

[AD720]

It's great for me. My knees give me problems, so running is tough. I usually spin 2-3 times/week. If you do decide to start doing it regularly, do yourself a favor and get some cycling shoes with spin clips in them. Makes a world of difference in comfort and posture.



Are those regular SPD style clips? I didn't take a close look at the spinning bikes at my gym.

[BigFrank]

Hit the Gym last night. Was a kind of deload week. Diet is still moving. Figured first week in be a good week not to push myself crazy. Felt week squatting after doing cardio Friday and Sunday. Might just try and get my cardio in during the week and rest sat & sun.

[Patrick B]

Busted a blood vessel in the tip of my thumb today during a back and bi's workout. Doesn't look as bad as I thought it might intitially, and it's more numb than painful. Hope it stays that way till it heals up...

[BigFrank]

Like a blood Blister? Or something totally different?

[Patrick B]

I think a little more than that, the whole pad side tip of my thumb is pretty dark. Doesn't really hurt, just a tad numb. I'm not worried about it, just found it perplexing.

[BigFrank]

Yea sounds weird to me also. Maybe you pinched it and it's like a small contusion?

[Patrick B]

Who knows, don't recall anything odd and I wasn't going super hard on anything. I just turned 35, maybe I'm just falling apart?

[icehog3]

I just turned 35, maybe I'm just falling apart?

If that were the case I would have been dead a decade ago. ;) :r

[PeteSB75]

Are those regular SPD style clips? I didn't take a close look at the spinning bikes at my gym.

Should be.

Squats and Deads for me today. didn't push the dead too much, then went for a 1RM on the squats. I figured it had been a while since my last attempt at one, so I wouldn't go all the way up. Previous was 365, squatted 355 with room to spare. I'll go for another soon and push 365, maybe a bit more.

[kaisersozei]

Back, bi's, abs today :ze

[BigFrank]

First cheat day is tomorrow since the diet started. Then nothing until next saturday. So I'm really gonna try and pack some calories away. I've been rather grumpy and irritable, but I've already lost a lot of my bloat...

[AD720]

Should be.



I peeked in and they are shimano style. :td


Anyway did Legs and Shoulders today. Feeling good, ended up getting 220 up on the leg press 15 times which is 10 more than I thought I would be able to. The military press killed me. Gonna be sore tomorrow.,

[BigFrank]

Off to the gym in a few chest tonight...Today has been good stuffing my face with all of the crap I'm not supposed to eat. 30 min on the treadmill should make me capable of looking in the mirror later.

[PeteSB75]

Started off with some hang cleans today. Worked up to fairly heavy (135), but nothing I haven't done before, and missed the 4th rep in my third set. Twisted my wrist pretty good trying to keep the bar off the floor. Should probably have just dropped it. Continued with my routine with minimal problems aside from some discomfort in the wrist. It's starting to get sore now though.

[kaisersozei]

Legs & back this morning: lots of squat, lunge & lift work, mixed in with 2 rounds of 4 different pull-up exercises, 10 reps each. :wo Hamstrings are gonna be tight tomorrow!

[BigFrank]

Started off with some hang cleans today. Worked up to fairly heavy (135), but nothing I haven't done before, and missed the 4th rep in my third set. Twisted my wrist pretty good trying to keep the bar off the floor. Should probably have just dropped it. Continued with my routine with minimal problems aside from some discomfort in the wrist. It's starting to get sore now though.

ICE!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!

Pete, were you doing hang cleans or full power cleans...?

[BigFrank]

Blasted out some assistance work today. Turned into a 3 hour marathon. Stupid me sometimes. 35 minutes of cardio with that. Back on the diet wagon today. No cheats til next saturday...We'll maybe one meal in there...New gym doesnt have a scale so when I get around to weighing myself I will. But I already feel the bloat going away and I'm 1 notch farther in on my work belt...

[PeteSB75]

ICE!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!

Pete, were you doing hang cleans or full power cleans...?

Hang cleans. Last time I tried I was having a very tough time getting the full motion of the power clean down. I kept cheating and doing a sort of hybrid deadlift/power-curl instead of a power clean. It's feeling ok right now, just a little sore. I don't lift again until Mon/Tues, so will just be whatever pressure I put on it normally during spin/driving/holding a cigar, etc.

[BigFrank]

Looks like you'll have to skip driving and spin and just sit around and smoke cigars. Tell your Old Lady it's Doctors orders...

[bonjing]

Never heard of that stuff.

If your only looking at a two - three hour window before bed, I would just come home from the Gym and eat a normal solid meal. I wouldn't skimp on carbs because after training your body is definitely in need of some. 8-10 ounces of lean meat, some good carb source, some greens and some healthy fats ( I usually just use a salad dressing if I'm eating a salad that contains extra virgin olive oil ).

A lot of people supplement immediately after training with a protein powder. Personally I used to do that but by the time I got home I was too full from eating not to mention training usually does a number on my nerves and appetite. ( on a side note I get up early and train late so I usually train then go home and get ready for bed, so it puts me in a similar situation as yourself ) Which made eating a normal meal difficult after the shake. And I would highly recommend whole food over a protein powder supplement.

It really honestly depends on goals. If you are in a serious "bulking" phase of diet, I would pound a 2:1 ratio shake ( carbs to protein ) right after training, than eat a full meal before bed. I'm not 100% sure what your goals are, or how long you have been seriously training. So for the time being I would just eat that normal meal.

I don't know what is considered serious training, but I've been working out/excersing for a good year+ now, maybe 3 years total off and on. Depends on my schedule changes I'd maybe take a month or so off here and there. Serious deiting and excersie for about a month or so now.

Right now my goals are for fat loss and muscle gain. I really don't want to get ripped up, I just want to keep my size become solid, meaning I don't want to end up looking anorexic or become to big. I've been down to about 220lbs and a lot of people told me I looked anorexic, I have a pretty large frame. I've been about 320/310lbs since working out and have held that weight since pretty much forever :su, now I'm down to 290 since I've added cardio and dieting, looking to get down to about 250 maybe 240.

I've been eating salads with 1 or 2 peices of boiled chicken and light ranch dressing pretty much during the work week and small meals during the days off. I've also cut down on carbs and sugars for the diet.

If I haven't said it before, THANK YOU ALL for all the advice and support! ! !

[DBall]

found the row machines a couple days back. Very cool exercise... I was surprised when I could do 180# on the high rows & 160# on low rows about 10 times each. I know that may not really be a big number, but i'm just finding these things and kinda doing it by myself, so I really don't know what's good or average or whatever. To me, who weighs 140ish, it just sounds badass. Hahaha :D

[Da Klugs]

60 push-ups this morning. Still "in the habit" and doing them daily. Feels ... less like aw crud
its that time again.... and more like oh yea lets get 61..... tomorrow! :)

Edit... and down from 260 to 243 this morning.

[GreekGodX]

60 push-ups this morning. Still "in the habit" and doing them daily. Feels ... less like aw crud
its that time again.... and more like oh yea lets get 61..... tomorrow! :)

Edit... and down from 260 to 243 this morning.

I hope the improvements never end for ya Dave :tu

I definitely feel the same about my workouts and always have. I'm definitely "addicted" to lifting.

Going to hit shoulders today and maybe some biceps/triceps.

[AD720]

Did Triceps ad Chest last night. I'm not feeling it in my triceps or chest too much though, I'm feeling particularly sore in my biceps. Is there something I could be doing wrong with my form?

[icehog3]

Excellent Dave, keep making those gains and losses.

Been a week for me because of the Texas Herf, back to the gym tomorrow for me.

[bonjing]

61..... tomorrow! :)

Edit... and down from 260 to 243 this morning.


Happy Birthday


;s :r :D

I mean congratulations on the push ups and the weight loss :banger ! ! !

[BigFrank]

Did Triceps ad Chest last night. I'm not feeling it in my triceps or chest too much though, I'm feeling particularly sore in my biceps. Is there something I could be doing wrong with my form?
There are A LOT of things you could be doing wrong. Not to sound like a dick Andrew, but unless you video tape yourself performing the exercise it's hard to go off of.

Also which part of the bicep is the soreness in? Could be from overuse, or certain muscles used to stabilize dumbbells or the bar may not be up to par.

What did you do exactly? Exercises, sets, reps. That's something to start with.

[PeteSB75]

chest and arms for me this morning. Incline bench, flat bench, curls and dips.

[MortonMilo]

Just haven't felt as fleet footed and strong on the tackle as I used to on the soccer field...adding in some circuits of jump squats split jumps and some more core stuff to my routines.

Any suggestions from anyone on exercises I should be adding in for some more agility and stamina in the legs? Aside from running...I get that done on the field!

[AD720]

There are A LOT of things you could be doing wrong. Not to sound like a dick Andrew, but unless you video tape yourself performing the exercise it's hard to go off of.

Also which part of the bicep is the soreness in? Could be from overuse, or certain muscles used to stabilize dumbbells or the bar may not be up to par.

What did you do exactly? Exercises, sets, reps. That's something to start with.


I figured that much. :r

Now, 24 hours later, I'm feeling it in my triceps more. I'm feeling it only in my outermost chest muscles and the back and underparts of my armpits.

The area of my biceps that is sore is the very top toward the front where it meets my lower arm muscles.

I'm a little foggy on the order but here is the gist of it.

Warm-up:

10 minutes/1 mile, Elliptical
5 minutes, stair machine

Chest:
3 sets, 12 reps bench press - 135, 105, 95
3 sets, 12 reps dumbbell bench press - 50, 40, 30 (combined dumbbell weight, not each arm :))
3 sets, 12 reps incline bench press - 105, 95, 85
2 sets, 12 reps chest fly machine - 50

Triceps:
8 reps triceps dip (instruction was "to failure" and that didn't take long)
3 sets, 12 reps lying triceps extension "skullcrusher", 20, 20, 20
3 sets 12 reps triceps dumbbell kickback, 25, 25, 25


With the triceps extensions I was really trying to keep my elbows tucked in and that was the hardest part.

Overall I'm still feeling great and I can see how people get hooked on going to the gym, I feel great after.

[PeteSB75]

Good session today, deads - tied my previous PR at 355, then squatted a bit and spent a good ten minutes lying around and stretching.

[Patrick B]

Laying off the creatine (pump fuel from gnc) and heavy stuff for a week. Dialed down the calories a bit and hitting cardio hard this week. Just something to mix it up a little...

[BigFrank]

Now, 24 hours later, I'm feeling it in my triceps more. I'm feeling it only in my outermost chest muscles and the back and underparts of my armpits.
DOMS http://en.wikipedia.org/wiki/Delayed_onset_muscle_soreness

The area of my biceps that is sore is the very top toward the front where it meets my lower arm muscles.
Top as in where it ties into your shoulder, or top as in where it ties into your forearm??
After reading your workout it sounds like it might be something more along the lines of overuse injury...

10 minutes/1 mile, Elliptical
5 minutes, stair machine

Dump the Elliptical and just do 5min warm-up. Unless your in a pinch on time, perform cardio after a workout.


Chest:
3 sets, 12 reps bench press - 135, 105, 95
3 sets, 12 reps dumbbell bench press - 50, 40, 30 (combined dumbbell weight, not each arm :))
3 sets, 12 reps incline bench press - 105, 95, 85
2 sets, 12 reps chest fly machine - 50
Triceps:
8 reps triceps dip (instruction was "to failure" and that didn't take long)
3 sets, 12 reps lying triceps extension "skullcrusher", 20, 20, 20
3 sets 12 reps triceps dumbbell kickback, 25, 25, 25

Few things on the workout. Why are you decreasing the weight? Work up to a weight and stay with something you can do 3 sets of. Try not to work down in weight unless you are incorporating a drop set or something crazy like that. Also if you are planning on performing Dips in a chest / tricep workout I would ditch one Chest exercise. As dips will work your chest a good bit. It's not all triceps. Also I would try to do more volume on the dips, that is going to be the best exercise for your money...I would drop the Flat bench dumbbells and just go right to an incline movement.


With the triceps extensions I was really trying to keep my elbows tucked in and that was the hardest part.

Overall I'm still feeling great and I can see how people get hooked on going to the gym, I feel great after.
That's good your trying to make an effort to keep your elbows "tucked" during lying extensions. The medial head and long head of your tricpes tend to be weaker than lateral head( outside ). This is why the elbows tend to "flare" because the muscle wants to use the stronger areas to do the work. The soreness you feel in your armpit is most likely due to the inner tricep heads getting a good workout.

Glad to hear you're enjoying going to the Gym.

[icehog3]

Back into the gym after a week off....sluggish, low motivation day. Hopefully back in the swing by tomorrow.

[Da Klugs]

65 push-ups this morning. Its interesting what devoting 2 minutes a day to something can do.

[PeteSB75]

Keep up the good work, Dave!

Me, I slept in this morning after staying up too late with a good cigar and a movie last night. I think I must be getting old if 11:30 is too late. Hell, who am I kidding, 10:00 is too late...

[AD720]

DOMS http://en.wikipedia.org/wiki/Delayed_onset_muscle_soreness


Top as in where it ties into your shoulder, or top as in where it ties into your forearm??
After reading your workout it sounds like it might be something more along the lines of overuse injury...

Dump the Elliptical and just do 5min warm-up. Unless your in a pinch on time, perform cardio after a workout.


Few things on the workout. Why are you decreasing the weight? Work up to a weight and stay with something you can do 3 sets of. Try not to work down in weight unless you are incorporating a drop set or something crazy like that. Also if you are planning on performing Dips in a chest / tricep workout I would ditch one Chest exercise. As dips will work your chest a good bit. It's not all triceps. Also I would try to do more volume on the dips, that is going to be the best exercise for your money...I would drop the Flat bench dumbbells and just go right to an incline movement.


That's good your trying to make an effort to keep your elbows "tucked" during lying extensions. The medial head and long head of your tricpes tend to be weaker than lateral head( outside ). This is why the elbows tend to "flare" because the muscle wants to use the stronger areas to do the work. The soreness you feel in your armpit is most likely due to the inner tricep heads getting a good workout.

Glad to hear you're enjoying going to the Gym.

I have been decreasing the weight to really get a gauge of where I am right now. I start with what I think the most I can do is and then take it easy on the next sets. Once I'm back in it I will start doing increasing weight sets.

The soreness is almost gone now, the DOMS makes sense. It was top as where it ties to my arm.

What is the reasoning for cardio post workout? I thought I was supposed to try get my heartrate up and keep it there. Just curious...I could easily do the cardio after weights.

[PeteSB75]

I have been decreasing the weight to really get a gauge of where I am right now. I start with what I think the most I can do is and then take it easy on the next sets. Once I'm back in it I will start doing increasing weight sets.

The soreness is almost gone now, the DOMS makes sense. It was top as where it ties to my arm.

What is the reasoning for cardio post workout? I thought I was supposed to try get my heartrate up and keep it there. Just curious...I could easily do the cardio after weights.

After lifting is the most effective time. Your glycogen stores are depleted from lifting, so your body goes into fat burning mode much more quickly. Make sure you eat something right after cardio though, and make it short on leg days.

Higher heart rate is not what you want for fat burning. Low intensity is much more effective. I will usually just hop on the treadmill at a faster walk(not a run), and working uphill, but not massively steep (3.5 speed and 4.5/5 slope on my treadmill).

[SilverFox]

What is the reasoning for cardio post workout? I thought I was supposed to try get my heartrate up and keep it there. Just curious...I could easily do the cardio after weights.

What is your reasoning for putting cardio in. If it is for weight loss then anytime is fine. If you do it pre weights then you likely are more in an anaerobic state during weight training and will increase your EPOC (the calories you burn post exercise) as long as you didn't do legs that day (no point in killing yourself)

Just remember that if you are trying to put muscle on it is virtually impossible to lose fat and put on muscle during the same phase of an exercise strategy. The simple reason being to lose fat you have to be in a hypo-caloric state and to put on muscle mass you have to be in a hyper-caloric state.

I just switched from a fat loss program to putting on mass.........doubled my caloric intake..........cut out cardio and am hammering the weights. The difference in strength is quite amazing. The reason is two fold.........added fuel from the increased calorie intake and increased muscle energy stores from the drop in cardio. I will put on 12 lbs then switch back to a more cardio intense routine to drop off the fat that was added with the lean body mass. depending on how hard I work and my body physiology that expectation is about 1 for 1 (1 lbs of lean mass gained for 1 lb of fat gained). The nice thing is that the fat will be easy to drop as I have been increasing muscle and that will increase my BMR (Basal Metabolic Rate) and make taking off that 6 lbs relatively easy (within 2 weeks) Then back on to mass building :)

[AD720]

What is your reasoning for putting cardio in. If it is for weight loss then anytime is fine. If you do it pre weights then you likely are more in an anaerobic state during weight training and will increase your EPOC (the calories you burn post exercise) as long as you didn't do legs that day (no point in killing yourself)

Just remember that if you are trying to put muscle on it is virtually impossible to lose fat and put on muscle during the same phase of an exercise strategy. The simple reason being to lose fat you have to be in a hypo-caloric state and to put on muscle mass you have to be in a hyper-caloric state.

I just switched from a fat loss program to putting on mass.........doubled my caloric intake..........cut out cardio and am hammering the weights. The difference in strength is quite amazing. The reason is two fold.........added fuel from the increased calorie intake and increased muscle energy stores from the drop in cardio. I will put on 12 lbs then switch back to a more cardio intense routine to drop off the fat that was added with the lean body mass. depending on how hard I work and my body physiology that expectation is about 1 for 1 (1 lbs of lean mass gained for 1 lb of fat gained). The nice thing is that the fat will be easy to drop as I have been increasing muscle and that will increase my BMR (Basal Metabolic Rate) and make taking off that 6 lbs relatively easy (within 2 weeks) Then back on to mass building :)


My reasons for cardio are weight loss and heart health.

I have plenty of mass already. :su

So if I'm understanding you correctly I am right to assume that doing cardio before my weight training will lead to an increase in calories burned?

[SilverFox]

My reasons for cardio are weight loss and heart health.

I have plenty of mass already. :su

So if I'm understanding you correctly I am right to assume that doing cardio before my weight training will lead to an increase in calories burned?

Either or will lead to increased caloric burn. Some will argue that if you do it post weights that you will be outside of the "Fat Burning" zone, but what you actually do is set up your body for EPOC

"Excess post-exercise oxygen consumption (EPOC) is a measurably increased rate of oxygen intake following strenuous activity intended to erase the body's "oxygen debt." "

Essentially this is your body restoring your body to the resting state that it was in prior to the exercise and stabilizing hormone levels. It does this by consuming oxygen at a higher rate thus increasing your post workout metabolism.

While this occurs in both aerobic and anaerobic workouts, all studies show that the effect is greater and lasts longer in anaerobic workouts.

So the more exercise you do and more strengthens the longer EPOC lasts. So you get a double whammy effect. Greater burn from doing both weights and Cardio and then a longer EPOC as a result.

There is tons of science behind it, but also from an anecdotal point of view I lost 94 lbs doing it this way. My heart health is top notch, great blood pressure and cholesterol, 43 years old and in the best shape of my life and getting better. I have yo yo dieted lots over the years but (Atkins, Weight Watchers, Juice Diets, Cleanses etc) this was the first time I did it using good healthy eating and exercise and while only time will tell this one feels like it will stick.

Good luck............its worth it.

[BigFrank]

Good posts there SilverFox.

[Mugen910]

jogged for 15min today...:wo!

Knee felt OK :tu

[kaisersozei]

Back (pull-ups, rows) & biceps (various curls) yesterday. Still having some nagging tendon pain, quite limiting. Guess I oughta get it checked out. Maybe.

Power yoga this morning to work out some kinks.

12 oz curls tonight!

[Da Klugs]

71 Push ups this AM but only just barely. Maybe pushing it a bit.

ON the other hand had 2 hersheys with nuts bars, a baby ruth, 2 bags of cheetos, a bunch of crackers and cheese and a lime pop as a snack last night before bed.

[icehog3]

71 Push ups this AM but only just barely. Maybe pushing it a bit.

ON the other hand had 2 hersheys with nuts bars, a baby ruth, 2 bags of cheetos, a bunch of crackers and cheese and a lime pop as a snack last night before bed.

Nutrition at its finest! :D

[DBall]

Did 2 sets of 5 high rows at 230 after 1 set of 10 at 180. I put the extra weights on not even thinking I'd be able to move it.

The odd thing is, my left arm seems considerably smaller than the right. Measuring them has my right arm at 11.5" and my left at 10.25". Is that weird?

[BigFrank]

Did 2 sets of 5 high rows at 230 after 1 set of 10 at 180. I put the extra weights on not even thinking I'd be able to move it.

The odd thing is, my left arm seems considerably smaller than the right. Measuring them has my right arm at 11.5" and my left at 10.25". Is that weird?

Are you left handed?