The Official Hype Fitness Thread

[BAH HUMBBUG!]

Yes, why?


Tell him Pickels!

[AndThePickles]

Just curiosity, I saw a reply where you said you were another thread but I wanted to make sure.

Indeed. I'm Colossal Spoons' real life girlfriend. And yes, I'm a woman who likes to do weight training, but no, I don't have bulky muscles.

[AndThePickles]

Tell him Pickels!

I was hoping he'd give a more humorous response :csad: :letdown:

[BAH HUMBBUG!]

Indeed. I'm Colossal Spoons' real life girlfriend. And yes, I'm a woman who likes to do weight training, but no, I don't have bulky muscles.

Everyone here is still suspicious of that.....:D

[AndThePickles]

Everyone here is still suspicious of that.....:D

Ha, I don't see why. Enough people have seen pics of us together. He's coming to visit me next weekend :up:

[The Joker_1000]

Indeed. I'm Colossal Spoons' real life girlfriend. And yes, I'm a woman who likes to do weight training, but no, I don't have bulky muscles.


That's real cool that you keep fit without looking like a She-Hulk. What's your weekly routine?

[AndThePickles]

That's real cool that you keep fit without looking like a She-Hulk. What's your weekly routine?

Back/Biceps
Cardio/Abs
Legs/Shoulders
Cardio/Abs
Chest/Triceps
Cardio/Abs

I tend to miss one of the cardio days, mind you. It's hard doing my last semester of college and going to the gym regularly.

[BAH HUMBBUG!]

Ha, I don't see why. Enough people have seen pics of us together. He's coming to visit me next weekend :up:

Well....how convenient. :D

[The Joker_1000]

Back/Biceps
Cardio/Abs
Legs/Shoulders
Cardio/Abs
Chest/Triceps
Cardio/Abs

I tend to miss one of the cardio days, mind you. It's hard doing my last semester of college and going to the gym regularly.

Yeah, I'll definitely be going to the gym once I get to college, I want to keep fit in every way possible. I'm actually surprised that I haven't been eating a bunch of sweets.

[mrvlknight21]

Ha, I don't see why. Enough people have seen pics of us together. He's coming to visit me next weekend :up:

I will be honest, I was just talking to Storm about this, saying I thought it was a ruse. And I have never seen any of the pics of you two together.....In fact, I have no clue what Pickles even looks like (But I have seen like 3 pics of Spoons).

[AndThePickles]

I will be honest, I was just talking to Storm about this, saying I thought it was a ruse. And I have never seen any of the pics of you two together.....In fact, I have no clue what Pickles even looks like (But I have seen like 3 pics of Spoons).

I don't understand how people think it's a ruse haha.

I don't post my pictures publicly on this messageboard because of all the creepos and pervs :down

[Colossal Spoons]

That's real cool that you keep fit without looking like a She-Hulk. What's your weekly routine?

I actually think She-Hulk is good looking. Especially her body :up:

I will be honest, I was just talking to Storm about this, saying I thought it was a ruse. And I have never seen any of the pics of you two together.....In fact, I have no clue what Pickles even looks like (But I have seen like 3 pics of Spoons).

That would be the saddest, most pathetic thing ever. But I wouldn't put it past some people here at SHH so I can understand lol.

[mrvlknight21]

Hush-Jag is right, the power rack will really be 100% better than a bowflex (or just about anything else). If you are hesitant because of cost, but a used one. Most are very well built and can handle plenty of use and abuse. I just bought a huge one with ALL kinds of features for $175. I got a 300 lb Olympic weight set for $80 on top of that. Add a bench (anywhere from $50-150 new or used) and I have a COMPLETE set up that will last a very very long time for about $300 bucks. You may not be able to get that great of a deal, but you may surprise yourself.
Obviously craigslist in larger cities will have better selection (I had to drive to Atlanta for the power rack), but it is well worth the short road trip.

[mrvlknight21]

I don't understand how people think it's a ruse haha.

I don't post my pictures publicly on this messageboard because of all the creepos and pervs :down

No, I understand that completely. Its just that you made the statement as if they were fairly public. I wouldnt show anyone either, and I hope I didnt upset you by saying that.

[AndThePickles]

No, I understand that completely. Its just that you made the statement as if they were fairly public. I wouldnt show anyone either, and I hope I didnt upset you by saying that.

Well, a lot of people on the Hype also frequent another messageboard where I AM comfortable posting my pics, and I don't mind PMing pics to people I trust on here. :up:

[Super Kal]

had a great leg workout today... I'm completely exhausted from it though

[mrvlknight21]

Thats cool Pickles. I dont lose any respect for you for that...check your PM.

[mrvlknight21]

had a great leg workout today... I'm completely exhausted from it though

Hey Kal, I saw earlier you mentioned you didnt know where to get ON protein (which I also highly endorse).
Assuming your location is true and correct-there are 18 GNC stores in that city (San Antonio). What gives??

http://www.gnc.com/corp/index.jsp?page=storeLocator&selectedIndexValue=&selectedStateIndexValue=&strLocator=&state=TX

Of course you can order from bodybuilding.com and Im sure in a city that size there are many other stores that may sell ON protein as well.

[Super Kal]

Hey Kal, I saw earlier you mentioned you didnt know where to get ON protein (which I also highly endorse).
Assuming your location is true and correct-there are 18 GNC stores in that city (San Antonio). What gives??

http://www.gnc.com/corp/index.jsp?page=storeLocator&selectedIndexValue=&selectedStateIndexValue=&strLocator=&state=TX

Of course you can order from bodybuilding.com and Im sure in a city that size there are many other stores that may sell ON protein as well.
hmm... never thought of looking at the site :p:O

[mrvlknight21]

Hey Spoons-Just wanted to let you know that you are one of the coolest dudes I have never met.

[mrvlknight21]

hmm... never thought of looking at the site :p:O

Yeah because you are too busy looking at Lindsay Lohan! :woot:

[Colossal Spoons]

Hey Spoons-Just wanted to let you know that you are one of the coolest dudes I have never met.

Hey, thank ya

[mrvlknight21]

Only way you could be cooler is if you were a mark for Mean Girls like me!

[Colossal Spoons]

I suffered through it once, that's more than enough :(

[mrvlknight21]

I suffered through it once, that's more than enough :(

Damn dude, how could you say that?? :csad: :huh:

If it helps to sound more like a man, my favorite movie of all time is Fight Club.

[Super Kal]

I suffered through it once, that's more than enough :(
I feel ya, CS... I still watch it from time to time, but I still prefer JML :O:up:

[mrvlknight21]

JML JML JML......Just my luck....I hope you are kidding...yes, it is time for bed Kal, after a statement like that.

[Colossal Spoons]

Damn dude, how could you say that?? :csad: :huh:

If it helps to sound more like a man, my favorite movie of all time is Fight Club.

Haha, such extremes

I feel ya, CS... I still watch it from time to time, but I still prefer JML :O:up:

You still watch it though? lol

[Super Kal]

You still watch it though? lol
lol, of course I do... I'm a Lohan fan :D


and I will be watching the reality tv show

[Colossal Spoons]

I don't like any celeb enough to sit through a bad movie of theirs more than once lol

[mrvlknight21]

But Mean Girls is a GREAT MOVIE!!!!!!!!!!!!!!!!!!

[mrvlknight21]

I really cant stand Lilo.

[Super Kal]

I can't stand the nick names people give her... but yeah, all this is for another thread...


anyways, when I have the time, I'll definitely stop by in a GNC store and pick some of that protein powder up

[mrvlknight21]

I can't stand the nick names people give her... but yeah, all this is for another thread...


anyways, when I have the time, I'll definitely stop by in a GNC store and pick some of that protein powder up

Good deal. The funny thing about the ON protein is that it is one of the least expensive out there! They get awesome reviews by even hardcore and pro bodybuilders, but stay pretty true to the prices I have always seen, which was lower than all the "fancy" brands.

[Colossal Spoons]

Avoid MuscleTech's Nitro-Tech at all costs. I've never seen more overpriced junk :down:

[AndThePickles]

I suffered through it once, that's more than enough :(

I thought you enjoyed it when we watched it :cmad:

[Hush]

I thought you enjoyed it when we watched it :cmad:

BUSTED! Spoons tried to put off a manly image but his Gf has confirmed his secret love for Mean Girls!

[Colossal Spoons]

I don't know where she could have possibly gotten that idea from. :huh:

But I'm down for participating in my own ribbing. Haha, Spoons loves Mean Girls!

[mrvlknight21]

Always a good sport. Thats why I like you Spoons.
What did you think of the pullup stuff I sent you?

[Colossal Spoons]

Very informative, I'll PM you back today :up:

[mrvlknight21]

Thats cool.

[mrvlknight21]

Hey Spoons...is this what a weight looks like?

http://i244.photobucket.com/albums/gg9/jb21-2007/stormsdbell001.jpg

[Colossal Spoons]

^Very good. You pick that up a few times and I'll climb this; just for you:

http://www.granttimbers.com.au/images/talltree.jpg

:D

[mrvlknight21]

LOL! Thats a deal!!!

Pics of my power rack and more actual weights coming soon!

[BAH HUMBBUG!]

I have to say this is one of the most random threads around. I love it. :up:

Speaking of Lindsay Lohan, two things.

1. Has anyone seen the Marlyn Monroe style shoot she did for a New York magazine? She looks like a crack head, it is not a pretty site. But she does have some nice tits and we now know that they are 100% real.

2. Jeff Dunham has a funny little snippit as part of his skit with a joke involving her.

[AndThePickles]

That photo shoot is so hideous :csad:

[BAH HUMBBUG!]

Sure is, she's gone down hill fast.

[jaguarr]

I would like the corpse of Marilyn Monroe to rise from it's grave and drag Lindsay Lohan back into the ground with it. :up:

jag

[theShape]

Crack whore or not, she still has some nice tits. :up:

[Colossal Spoons]

Hahaha, word

[mrvlknight21]

I would like the corpse of Marilyn Monroe to rise from it's grave and drag Lindsay Lohan back into the ground with it. :up:

jag

Sounds good to me! She can take a few others with her as well...Paris, Britney, Rosie O'Donnell, Richard Gere, Kevin Costner.

[jaguarr]

Sounds good to me! She can take a few others with her as well...Paris, Britney, Rosie O'Donnell, Richard Gere, Kevin Costner.

Noooooooo, not Kevin, damn you! :cmad: Never mind, I'm over it. He can go, too.

jag

[mrvlknight21]

Thanks...join me for a drink

http://i244.photobucket.com/albums/gg9/jb21-2007/haterade.jpg

[jaguarr]

Thanks...join me for a drink

http://i244.photobucket.com/albums/gg9/jb21-2007/haterade.jpg

That crap is loaded with HFCS. How about some water?

http://www.mytravelcertificate.com/niagara%20falls.jpg

jag

[mrvlknight21]

Haterade isnt full of HFCS, its full of hate, which is much better for you.

[jaguarr]

Haterade isnt full of HFCS, its full of hate, which is much better for you.

I run on love, baby. :heart:

jag

[AndThePickles]

Haterade isnt full of HFCS, its full of hate, which is much better for you.

Nobody likes a blackened soul.

[jaguarr]

Nobody likes a blackened soul.

Blackened sole on the other hand is delicious.

jag

[BAH HUMBBUG!]

Sounds good to me! She can take a few others with her as well...Paris, Britney, Rosie O'Donnell, Richard Gere, Kevin Costner.

Don't forget Charlton Heston too :up:

[mrvlknight21]

Don't forget Charlton Heston too :up:

Hey! whats wrong w/ Heston??

[Colossal Spoons]

He eats people crackers :down:

[mrvlknight21]

He eats people crackers :down:

???????:huh: :huh:

[Colossal Spoons]

Soylent Green

[Mee]

LET'S!

GET!

FIT!

http://i12.photobucket.com/albums/a247/Jake-/woot.jpg

[mrvlknight21]

....ok.....

[Golgo-13]

Thanks...join me for a drink

http://i244.photobucket.com/albums/gg9/jb21-2007/haterade.jpg

:applaud

Haterade, the drink of champion's...............
























NOT!

[Colossal Spoons]

Weird, I had a dream about deadlifting lol

[AndThePickles]

Weird, I had a dream about deadlifting lol

Aw, what a nerd! haha

[daniPHANTOM]

I had a dream...about the Hype....:dry:
What am I turning in to?!

[jaguarr]

Weird, I had a dream about deadlifting lol

Even in your dreams, you know you have much work to do on your deads. :up:

Chest/tri's for me sometime later today. Had a late dinner last night with friends, celebrating their birthdays. Between that and the time change, we went to bed pretty damn late. Still can't sleep in for a damn, though. :cmad:

jag

[The Joker_1000]

Hey, jag, I need you to help me with my routine this week before I start lifting.

[FVD]

I'm about to undertake Turbulence Training developed by Canadian Fitness Trainer Craig Ballantyne. He really seems to know what he's talking about. No nonsense is what I like to see and hear.

Another Canadian Trainer Vince Del Monte appears to have a great program himself. But it's the TT that I'll get into for now. Off in a minute. :D

Then again the Nutrition thing is gonna be the hard part.

[theShape]

Hey, jag, I need you to help me with my routine this week before I start lifting.

About time you asked SOMEONE for help.

[The Joker_1000]

Yeah, he said he'd help me with it next week & now it's next week. I need some kind of rundown on what to do each week. Tell me what areas to work & what exercises I can do with the weights I have.

[jaguarr]

A friend recommended a site called crossfit.com to me last night. I haven't looked through it in detail, yet, but it does look interesting. Devil and Golgo, you guys might be really interested in it.


Hey, jag, I need you to help me with my routine this week before I start lifting.

Just use the routine in my sig with three sets of ten on each exercise. :up:


I'm about to undertake Turbulence Training developed by Canadian Fitness Trainer Craig Ballantyne. He really seems to know what he's talking about. No nonsense is what I like to see and hear.

Another Canadian Trainer Zach Del Monte appears to have a great program himself. But it's the TT that I'll get into for now. Off in a minute. :D

Then again the Nutrition thing is gonna be the hard part.


Looked up TT and looks like it's based heavily on interval training and focuses pretty heavily on fat burning. Is that your primary goal?

jag

[theShape]

Yeah, he said he'd help me with it next week & now it's next week. I need some kind of rundown on what to do each week. Tell me what areas to work & what exercises I can do with the weights I have.


I don't get it. This is what I, along with others, have been trying to tell you for quite a while, but you refused to listen. :huh:

[The Joker_1000]

A friend recommended a site called crossfit.com to me last night. I haven't looked through it in detail, yet, but it does look interesting. Devil and Golgo, you guys might be really interested in it.




Just use the routine in my sig with three sets of ten on each exercise. :up:





Looked up TT and looks like it's based heavily on interval training and focuses pretty heavily on fat burning. Is that your primary goal?

jag


What about the exercises in the sig that I can't do because of the lack of a bench? Should I still do 'em?

[jaguarr]

What about the exercises in the sig that I can't do because of the lack of a bench? Should I still do 'em?

Alright, for chest and tri's day, you should be able to do most of the press and fly work. About the only thing you won't be able to do are the incline press so put your feet up on a chair and do pushups in place of those. A bench is ideal so you might see about getting one at some point, but you can make do for now. Where you'll run into trouble is the tricep exercises. So, use these as substitutes:

For dips:
http://www.chfpatients.com/faq/exercises/chair_dips.htm

For DB Pullovers, do these standing up:
http://exrx.net/WeightExercises/Triceps/DBTriExt.html

For pulldowns, do these:
http://exrx.net/WeightExercises/Triceps/DBKickback.html

Three sets of ten on each exercise, focus on form, control of the weight and breathing in going into the lift and then out as you exert yourself through the lift. Three sets of ten. Not ten sets. Not twenty. Three. More is not better, better is better. You don't grow from doing MORE lifting in a session, you grow muscle from hitting the muscle hard almost to the point of exhaustion and then letting it rest and repair itself. Be sure to warm up well (a fifteen minute, brisk walk or ten minutes of jump rope will do the trick). Keep your workout 45-60 minutes long to maximize your anabolic state and avoid catabolism (when your body starts to eat your own muscle for fuel). Rest for 60-90 seconds between each set. And stretch out after your workout so you don't lose flexibility.

jag

[The Joker_1000]

Thanks a lot man, I'll start tomorrow.

[jaguarr]

Thanks a lot man, I'll start tomorrow.

Cool. Do Chest/Tri's tomorrow, cardio Tuesday (but no lifting), Legs/Shoulders on Wednesday, cardio Thursday (no lifting), Back/Bi's on Friday and then we'll see how you're doing.

jag

[Colossal Spoons]

Even in your dreams, you know you have much work to do on your deads. :up:


jag

Boy do I. Just broke the 300s(1-rep max is calculated at 313). That needs to go way up if I'm ever gonna pick up a house :o

[Colossal Spoons]

Ok, the time has come to get serious w/ these supplements. I have a real people job now and a real paycheck, so the sky's the limit. I'm good on L-Glutamine, but I need BCAAs and protein.

I'm ordering a 10lb bag of protein and a 1lb bag of a new flavor I wanna try(caramel toffee fudge)

I'm looking into ON's casein protein here (http://www.bodybuilding.com/store/opt/cas.html).

Also, I totally forgot where I ordered my XTend from last time; jag gave me the web site. Memory FTL :(

[jaguarr]

Ok, the time has come to get serious w/ these supplements. I have a real people job now and a real paycheck, so the sky's the limit. I'm good on L-Glutamine, but I need BCAAs and protein.

I'm ordering a 10lb bag of protein and a 1lb bag of a new flavor I wanna try(caramel toffee fudge)

I'm looking into ON's casein protein here (http://www.bodybuilding.com/store/opt/cas.html).

Also, I totally forgot where I ordered my XTend from last time; jag gave me the web site. Memory FTL :(

I've always had pretty good luck with Supplementwarehouse.com by using their pricematching feature. I'll do a search on Google Products specifically for what I'm looking for that beats their price and then plug that in (price and website) and they beat that price by 5%. Make sure it's not a sale price or eBay, though, or they'll reject the order. The downside is that they can sometimes take up to two weeks to get your order to you. :cmad:

jag

[Colossal Spoons]

Thank ya

I'm glad I got that casein. I plan on making a 2-scoop shake with some milk right before bed :up:

[mrvlknight21]

Jag, I am well aware of crossfit. The routine I follow is a bit like it. Basically, they train a lot of GPP (general phyical preparedness). Use a lot of Olympic lifts, some work on rings, and more. A lot of kettlebell exercises there as well. Basically, if you look at their workout of the day, you get an idea what it is like. There are a lot of things I like about it and a few that I do not. If some people saw me workout, they would think it was crossfit oriented at times.
Good stuff, not for the faint of heart and nothing like bodybuilding. If you are doing crossfit correctly, EXPECT to throw up.

[\S/JcDc\S/]

p90x!

[mrvlknight21]

p90x is good if you like to follow along with a dvd.

[mrvlknight21]

I have a bodyweight program written for Mighty Wind, hope he will stick with it.

[The Joker_1000]

Cool. Do Chest/Tri's tomorrow, cardio Tuesday (but no lifting), Legs/Shoulders on Wednesday, cardio Thursday (no lifting), Back/Bi's on Friday and then we'll see how you're doing.

jag


What kind of exercises could I do for cardio since I won't be allowed to run around outside?

[The Joker_1000]

Boy do I. Just broke the 300s(1-rep max is calculated at 313). That needs to go way up if I'm ever gonna pick up a house :o


:huh:

[mrvlknight21]

How come you cant run outside?

[The Joker_1000]

1. It's too damn cold.

2. It's too damn dangerous to be running around where I live.

[mrvlknight21]

How cold is it? Can you go to a park or track to run?
You could do burpees as a conditioning exercise. Just do like 5 sets of 10....it will be more than enough to make you think your heart is about to explode. Example of proper burpee:
http://youtube.com/watch?v=c_Dq_NCzj8M

Got a jumprope? If not, you could get one...less than $10.

[The Joker_1000]

I have a jump rope, I'll probably do that & whatever these burpees are.

Btw, as for the temperature outside, I'm not sure how cold it is out there, I haven't been outside today or seen the news but it's been pretty cold for the last few weeks. Yesterday my hands & feet were numb, even though I had gloves on. I might try to run track in high school, I want to get as many accomplishments in high school as possible.

[mrvlknight21]

I dont know where you live, but to me when it is in the 30s, I really enjoy running at that temp. It may be way below that where you are, but if not, I saw buck up and do it.

[theShape]

I have a jump rope, I'll probably do that & whatever these burpees are.

Btw, as for the temperature outside, I'm not sure how cold it is out there, I haven't been outside today or seen the news but it's been pretty cold for the last few weeks. Yesterday my hands & feet were numb, even though I had gloves on. I might try to run track in high school, I want to get as many accomplishments in high school as possible.

I highly recommend running track in high school. It'll get you in the best shape of your life and you can still keep up a lifting schedule.

[DV8]

what are burpees? it's pry about as cold in Wisconsin as it is in Detroit where Joker 1000 is . . . last week was my 'warm up' week . . . got back to the good diet, and now I'm ready to quit screwing around . . .

I'm gonna go for a mile on the treadmill tomorrow, at least to get some cardio incorporated into my workout schedule . . . might go hit those flights of stairs I was talking about too :up:

[jaguarr]

Jag, I am well aware of crossfit. The routine I follow is a bit like it. Basically, they train a lot of GPP (general phyical preparedness). Use a lot of Olympic lifts, some work on rings, and more. A lot of kettlebell exercises there as well. Basically, if you look at their workout of the day, you get an idea what it is like. There are a lot of things I like about it and a few that I do not. If some people saw me workout, they would think it was crossfit oriented at times.
Good stuff, not for the faint of heart and nothing like bodybuilding. If you are doing crossfit correctly, EXPECT to throw up.

I wondered if you might be familiar with it since they talk up their law enforcement connections so much on their site. I'll have to look at it in greater detail when I get a moment and see if there's anything in there I might like to borrow.

Excellent chest/tri's workout today. My left thumb is still giving me trouble but nothing like the last couple of weeks. Moved back to a 3x8 configuration and went a little bit heavier, which felt nice. :up:

jag

[jaguarr]

Was doing some reading about mind-muscle control and came across this video of some strongmen from the early, early 1900's. You want to see some SERIOUS mind-muscle control? These guys were amazing.


http://video.google.com/videoplay?docid=1539774746217048930&q=muscle+control&total=644&start=0&num=10&so=0&type=search&plindex=7

It's actually something a couple of them developed into a technique called Maxalding (Max Sick and Monte Saldo were the authors of this technique). Arnold is the one that borrowed heavily from them and made so many of their techniques famous in relation with bodybuilding. You can read the actual book they wrote on the topic here: http://www.maxalding.co.uk/maxaldingbook/book_index.htm

If you just want to know more about these guys, here's some good reading:
http://www.sandowmuseum.com/maxick.html
http://www.maxalding.co.uk/maxick/maxindex.htm

Mind-muscle control is something I'm really starting to give more and more attention to and I'm going to definitely spend some time reading this book and trying some of these techniques out. Thought I'd share.

jag

[mrvlknight21]

what are burpees? it's pry about as cold in Wisconsin as it is in Detroit where Joker 1000 is . . . last week was my 'warm up' week . . . got back to the good diet, and now I'm ready to quit screwing around . . .

I'm gonna go for a mile on the treadmill tomorrow, at least to get some cardio incorporated into my workout schedule . . . might go hit those flights of stairs I was talking about too :up:

I posted a video of burpees in the post earlier.
Here it is
http://youtube.com/watch?v=c_Dq_NCzj8M

You can do them in sets of 10, or for time, like 30 seconds on, 30 seconds off. They are THE BEST CONDITIONING EXERCISE.

[mrvlknight21]

I wondered if you might be familiar with it since they talk up their law enforcement connections so much on their site. I'll have to look at it in greater detail when I get a moment and see if there's anything in there I might like to borrow.

Excellent chest/tri's workout today. My left thumb is still giving me trouble but nothing like the last couple of weeks. Moved back to a 3x8 configuration and went a little bit heavier, which felt nice. :up:

jag

I get the feeling you wont be crazy about it, but I could be wrong. Try one of their workouts of the day (WOD) and see. And yes, a lot of law enforcement agencies and military are starting to incorporate their stuff. Again, its good, but I have a few issues with it. I am a member of their boards, but rarely post anywhere other than equipment forum.

By the way, I practiced ATG squats today with just the bar to work on my form. Heres the thing-because of a knee injury, I have to widen my stance some, so it ends up looking a bit like sumo style squats....its the only way I can really get down low enough.

[Hush]

Burpee's are when you get down in push up stance you do a push up and then you quickly get to your feet and hop in the air and clap your hands you repeat this for as many times that are in your sets.

Is it good to super-set? I do it with Bench anc Fly's also with upright rows and isolated dips.

[mrvlknight21]

Was doing some reading about mind-muscle control and came across this video of some strongmen from the early, early 1900's. You want to see some SERIOUS mind-muscle control? These guys were amazing.


http://video.google.com/videoplay?docid=1539774746217048930&q=muscle+control&total=644&start=0&num=10&so=0&type=search&plindex=7

It's actually something a couple of them developed into a technique called Maxalding (Max Sick and Monte Saldo were the authors of this technique). Arnold is the one that borrowed heavily from them and made so many of their techniques famous in relation with bodybuilding. You can read the actual book they wrote on the topic here: http://www.maxalding.co.uk/maxaldingbook/book_index.htm

If you just want to know more about these guys, here's some good reading:
http://www.sandowmuseum.com/maxick.html
http://www.maxalding.co.uk/maxick/maxindex.htm

Mind-muscle control is something I'm really starting to give more and more attention to and I'm going to definitely spend some time reading this book and trying some of these techniques out. Thought I'd share.

jag

A friend of mine is also big into this, the whole psychology of working out and making gains through proper brain prep and visualization. I definitely believe in it, but need to read some more myself. This guy I am talking about is a big fan of old time strongmen and does a lot of strongman type feats-nail bending and all.

[MissHush]

Burpee's are when you get down in push up stance you do a push up and then you quickly get to your feet and hop in the air and clap your hands you repeat this for as many times that are in your sets.

Is it good to super-set? I do it with Bench anc Fly's also with upright rows and isolated dips.

death jacks. we did them opposite, doing the jumping jack then immediately jumping down to the ground in a squat, out to push up, do the push up, back to squat and up then repeat, usually a good 100 times.

[mrvlknight21]

Burpee's are when you get down in push up stance you do a push up and then you quickly get to your feet and hop in the air and clap your hands you repeat this for as many times that are in your sets.

Is it good to super-set? I do it with Bench anc Fly's also with upright rows and isolated dips.

Yeah, I posted a vid twice now.
You superset weighted moves with this?? You must be in very good condition.

[mrvlknight21]

since it is on the last page i will repost it again
http://youtube.com/watch?v=c_Dq_NCzj8M

These need to be done at this pace or faster if possible too.

[mrvlknight21]

death jacks. we did them opposite, doing the jumping jack then immediately jumping down to the ground in a squat, out to push up, do the push up, back to squat and up then repeat, usually a good 100 times.

100 times...straight without rest?
Jeez.....Im not sure if I believe this.

[MissHush]

100 times...straight without rest?
Jeez.....Im not sure if I believe this.

welcome to the world of competitive cheerleading :woot: if you do them quick enough they aren't that bad.

[Hush]

She was a Cheerleader in Highschool Varsity squad trust me, she did it.

I super set my bench with fly's and upright rows with isolation dips. Not the burpee's

[mrvlknight21]

My wife was a high school and college cheerleader and coaches at a competitive gym. She couldnt do it...ever and they certainly dont make the girls do it!

In fact, she had never even seen them until she met me.

[Hush]

Well Different training techniques for everyone i guess.

[mrvlknight21]

I guess...but if she did/can do that...I have a lot of respect for her.

[MissHush]

My wife was a high school and college cheerleader and coaches at a competitive gym. She couldnt do it...ever and they certainly dont make the girls do it!

In fact, she had never even seen them until she met me.

my freshman year coach taught them to us. it was that and v-up's every practice. we worked harder than our freshman football team lol. every coach has a different technique though (i've been through 4). i just will never forget those stupid death jacks every morning during the summer. it sucked. i was in amazing shape though :woot:

[Hush]

Well she is a very hard worker I know that for fact and she was fourth in state with her squad so i mean its that hard of a stretch to say she can do that. Its just like how my dad is 48 and can still put up 315 on bench 5 times, just as hard to believe but we all know that with proper training ALOT is possible.

[mrvlknight21]

Yeah I guess you were. The girls at my wife's gym do plenty of v-ups, I do know that.

[jaguarr]

I get the feeling you wont be crazy about it, but I could be wrong. Try one of their workouts of the day (WOD) and see. And yes, a lot of law enforcement agencies and military are starting to incorporate their stuff. Again, its good, but I have a few issues with it. I am a member of their boards, but rarely post anywhere other than equipment forum.

By the way, I practiced ATG squats today with just the bar to work on my form. Heres the thing-because of a knee injury, I have to widen my stance some, so it ends up looking a bit like sumo style squats....its the only way I can really get down low enough.

I'll do some reading on their site and see if I find anything I like. As for the ATG Squats, keep the weight light. Wider stance is fine if that's what you have to do. You may find that you'll get some strengthening of the ligaments and tendons around your knees from them. :up:


Is it good to super-set? I do it with Bench anc Fly's also with upright rows and isolated dips.

Supersets are a good way to break up a workout from time to time, but I don't know that I'd make them a staple of my routines. I'd also NEVER superset a compound lift like bench, squats, deads or cleans. Those work enough muscle groups all on their own and should be given full attention and focus without anything else thrown into the mix. I like to be able to go heavy on those, rest appropriately, and then hit the next set just as hard to maximize the benefit of a compound lift. Supersets will get in the way of your ability to do that.

jag

[jaguarr]

100 times...straight without rest?
Jeez.....Im not sure if I believe this.

I once did a million burpees without a break. It took me four days. :up:

jag

[mrvlknight21]

Well she is a very hard worker I know that for fact and she was fourth in state with her squad so i mean its that hard of a stretch to say she can do that. Its just like how my dad is 48 and can still put up 315 on bench 5 times, just as hard to believe but we all know that with proper training ALOT is possible.

Actually, being the greatest cheerleader ever and being able to knock out 100 straight burpees have little to do with each other. BUT, that being said, I understand your point. Anything is possible with hard work, I preach that all day as well.

[mrvlknight21]

Yeah Jag, Im going to add weight to the ATG in a slow, gradual method to be safe. I may send you shots of the technique for critique.

[mrvlknight21]

I once did a million burpees without a break. It took me four days. :up:

jag

Actually, that would only take 1 day to do...but a week to recover from! :wow:

[mrvlknight21]

I guess its time for bed. I have a few miles waiting on me in the morning.

[Hush]

Supersets are a good way to break up a workout from time to time, but I don't know that I'd make them a staple of my routines. I'd also NEVER superset a compound lift like bench, squats, deads or cleans. Those work enough muscle groups all on their own and should be given full attention and focus without anything else thrown into the mix. I like to be able to go heavy on those, rest appropriately, and then hit the next set just as hard to maximize the benefit of a compound lift. Supersets will get in the way of your ability to do that.

jag

Well I do Bench in a 8,6,4,2 set and I do about 5-6 reps on fly's in between each of the sets. Its worked pretty well. My max on bench is currently 225 (prolly more but i haven't gone for a recording in a while) I also use 50's for fly's (dumbells that is) Any advice?

[Colossal Spoons]

Soooo excited to get back in the gym today. I get to run a full back/biceps routine. I can't tell you the last time I did anything but deadlifts and pullups. I don't even know what I'm gonna do today :D

[jaguarr]

Well I do Bench in a 8,6,4,2 set and I do about 5-6 reps on fly's in between each of the sets. Its worked pretty well. My max on bench is currently 225 (prolly more but i haven't gone for a recording in a while) I also use 50's for fly's (dumbells that is) Any advice?

I keep my bench and fly work separate with dedicated sets; no supersetting.


On another note, more mind-muscle control related stuff for everyone. This is about using partial reps in a very specific way after you've finished your complete set. It's called "X-Reps", and it's intended to provide that extra "oomph" on the target muscle. I use a variation of this every couple of weeks or so, but not every single week, which seems to bring me better results personally. You can read more about X-Reps here:

http://www.bodybuilding.com/fun/xrep1.htm

A lot of what these guys do is geared towards getting you to buy something from them, but they give the basic principle away and you can apply that to your lifting. It's sort of a combination of rest/pause and 1/2 rep training.

jag

[DV8]

well . . . can't really report that I've done anything exceptional workout-wise, but I've been sticking to this diet pretty hardcore, and I feel GREAT.

I've been eating really clean; I even picked up some all natural snacks for those strong sweettooth urges; got some veggie chips, organic granola bars, more loose granola and this REAL tasty puffed corn snack that's also natural . . . got some Honey Bunches of Oats too . . . . good stuff

tomorrow I really need to hit some cardio and a REAL combo set of chest/biceps . . . SOMETHING . . . and hopefully soon I can get my hands on that P90X . . .

[jaguarr]

Soooo excited to get back in the gym today. I get to run a full back/biceps routine. I can't tell you the last time I did anything but deadlifts and pullups. I don't even know what I'm gonna do today :D

Sit down and write your workout out before you go the gym so that you don't waste time wandering around when you get there. :up: Do work!

jag

[Colossal Spoons]

Since I'm constructing a new back routine; how's this lookin:

Deadlifts
Lat Pulldowns or Rack chins (alternating weekly)
Pullups
Bent-over rows or Machine rows (alternating weekly)

I'll do the rows with DBs for a month, then switch to a barbell for a month, and so on.

[jaguarr]

Since I'm constructing a new back routine; how's this lookin:

Pullups
Deadlifts
Lat Pulldowns or Rack chins (alternating weekly)
Bent-over rows or Machine rows (alternating weekly)

I'll do the bent-overs with DBs for a month, then switch to a barbell for a month, and so on.


Try it like that and tell me what you think. Pullups are the most awesome back warm-up exercise ever. My deads always go so much better when I do the pullups first.

jag

[Colossal Spoons]

Pullups first eh? :up:

Makes sense, I sure as hell couldn't do 'em last haha

[Colossal Spoons]

It's funny. Since discovering the wonders of deadlifting, I haven't done a single hyperextension :heart:

[jaguarr]

Yeah, I prefer deads as well. Hyperextensions work well for some guys I know that have had back surgeries, though.

jag

[Colossal Spoons]

I used to do them religiously. I wanna try a Good Morning some day but I'm afraid of hurting myself. I don't wanna end up like Christopher Reeve :(



R.I.P. dude :super:

[DV8]

deadlifts work the legs pretty good too, right? almost like a hybrid workout for back/legs?

[DV8]

I used to do them religiously. I wanna try a Good Morning some day but I'm afraid of hurting myself. I don't wanna end up like Christopher Reeve :(



R.I.P. dude :super:

you don't want to end up being a white guy that played Superman? :confused:

[jaguarr]

I used to do them religiously. I wanna try a Good Morning some day but I'm afraid of hurting myself. I don't wanna end up like Christopher Reeve :(



R.I.P. dude :super:

I don't like Good Mornings. They put way too much stress on my lower back, even at low weight.

deadlifts work the legs pretty good too, right? almost like a hybrid workout for back/legs?

Deadlifts work the legs, the abs, the grip, the traps, the back...even the chest and bi's to a smaller extent. Probably the most comprehensive compound lift their is, unless you count the Clean & Press as a compound move (some people don't).

jag

[DV8]

Deadlifts work the legs, the abs, the grip, the traps, the back...even the chest and bi's to a smaller extent. Probably the most comprehensive compound lift their is, unless you count the Clean & Press as a compound move (some people don't).

jag

I think I'll do 3 sets of 8 tonight with a moderate weight I can handle, in that case :up: I'll even warm up with the 3-5 pull ups I'm able to do (I'm fat from winter :()

[BAH HUMBBUG!]

Since I'm constructing a new back routine; how's this lookin:

Deadlifts
Lat Pulldowns or Rack chins (alternating weekly)
Pullups
Bent-over rows or Machine rows (alternating weekly)

I'll do the rows with DBs for a month, then switch to a barbell for a month, and so on.

You don't do lower back extensions or use a roman chair?

[BAH HUMBBUG!]

I don't like Good Mornings. They put way too much stress on my lower back, even at low weight.



Deadlifts work the legs, the abs, the grip, the traps, the back...even the chest and bi's to a smaller extent. Probably the most comprehensive compound lift their is, unless you count the Clean & Press as a compound move (some people don't).

jag

What about snatch or jerk?

[The Joker_1000]

Cool. Do Chest/Tri's tomorrow, cardio Tuesday (but no lifting), Legs/Shoulders on Wednesday, cardio Thursday (no lifting), Back/Bi's on Friday and then we'll see how you're doing.

jag

What exercises can I do for Legs/Shoulders & Back/Bi's?

[The Joker_1000]

Cool. Do Chest/Tri's tomorrow, cardio Tuesday (but no lifting), Legs/Shoulders on Wednesday, cardio Thursday (no lifting), Back/Bi's on Friday and then we'll see how you're doing.

jag


Edit: Double Post

[BAH HUMBBUG!]

Legs...

Leg Press
Roman Deadlifts
Lunges (with weights)
Jumping Lunges (no weights)
Hack Squat
ATG Squat
Leg Curls
Swiss Ball Leg Curls
Dead lift
Calve Raises

Back....
Pull-ups
Lat Pull Downs
Lower Back Extensions

[The Joker_1000]

Do you have a website showing how to do all of those exercises?

[Colossal Spoons]

You don't do lower back extensions or use a roman chair?

No sir. Deadlifts destroy my lower back as is :up:

Do you have a website showing how to do all of those exercises?

http://www.bodybuilding.com/fun/exercises.htm

There are videos for every exercise :up:

[Colossal Spoons]

Had an amazing workout just now. I forgot I even had lats over the past few weeks, I'm sure they'll be in pain tomorrow :up:

[The Joker_1000]

No sir. Deadlifts destroy my lower back as is :up:



http://www.bodybuilding.com/fun/exercises.htm

There are videos for every exercise :up:


Thanks, I'm about to go get my work out out of the way. Should I eat something before (like a quick sandwhich) or just go do the work out & then eat something?

[Golgo-13]

Personal preference. If i don't have something on my stomach before i work-out, i get dizzy spells. On the other side of the coin, if i eat too much, i feel like i wanna puke.....

[Colossal Spoons]

Yeah, I usually eat 1.5 hours before lifting and have a shake 45 mins prior :up:

creatine/BCAAs 30 mins prior too

[The Joker_1000]

I'll just eat a little bowl of cereal & wait about ten minutes, then go at it.

[Colossal Spoons]

I eat a whole meal. Carbs, protein, fat

[Golgo-13]

I think carbs are most important pre-work-out. Protein is more important after the workout.

[The Joker_1000]

If I eat a whole meal, I'll have to wait longer & it's already 8:37 here so I'll be fine with the cereal. Besides, if I wait any longer, I won't be able to get at least seven to eight hours of sleep to help rebuild my muscles.

[Colossal Spoons]

I think carbs are most important pre-work-out. Protein is more important after the workout.

I have a shake pre and post. The more the merrier :D

[Golgo-13]

I did weighted pull ups, chin ups along with dumb-bell laterals this morning. Haven't done laterals in a while.

[The Joker_1000]

I'll be starting my work out in a few more minutes.

[The Joker_1000]

Just got done working the chest/tris. I will say that the workout wasn't really intense, especially since I was only doing three sets of everything.

[MissHush]

i did v-ups for the first time in a year. i remember why i quit them :cwink: but i did feel like it really worked my abs and somewhat of my inner thigh/hips.

[Colossal Spoons]

I only do 3 sets of things now. Three sets of 6. My workouts are as intense as they come dude.

[The Joker_1000]

I do three sets of 10 but even though the workout wasn't brutally intense, I should get some results out of it, my chest isn't very impressive. I probably need some heavier dumbbells to make it more intense, I'll try to get a hold of some soon.

Btw, even if I'm working a specific body-part, is it okay to still drop down & do some push-ups & sit-ups everyday?

[mrvlknight21]

yes that is fine, just dont push yourself to failure

[The Joker_1000]

I'm not, I just need some heavier weights is all. I am seeing results, especially since I haven't been eating any junk food for at least five days straight now (no cheesecake, candy, chips, cake, etc.).

[Colossal Spoons]

How about fast food?

[MissHush]

How about fast food?

taco bell is the least fattening. 7 grams of fat in nachos, 9 in soft tacos, 10 in hard...and so incredibly delicious

[The Joker_1000]

How about fast food?

Nope, I haven't had any fast food since around Friday but all I had were two peices of chicken. However, I've went those three days with absolutely no junk. I just got done eating a pb & j sandwhich & I'm about to go to sleep so my body can recover.

Night all.

[Colossal Spoons]

Taco Bell's Fresco menu isn't bad if you NEED to eat fast food. Everything on it has less than 9g of fat.

[mrvlknight21]

Anyone got good mountain bike recommendations? I am thinking of buying one soon. If you have/had a walmart bike and can tell me about it, great. Or If you paid $1,000 for something top of the line at a bike shop, tell me about it also.

[The Joker_1000]

Taco Bell's Fresco menu isn't bad if you NEED to eat fast food :up:


I don't need to eat fast food, it's just something that's bought a few times throughout the month. I don't think it'll be bought again for a while, I could be wrong though.

[Superman79]

Taco Bell's Fresco menu isn't bad if you NEED to eat fast food. Everything on it has less than 9g of fat.

Jimmy Johns Turkey Sandwich with avocado and veggies FTW!!!!

[NickSox]

Damn I'm sore from chest/tri yesterday. A good sore though. Time to go for a jog, it's actually almost 50 degrees here compared to below 30 like it's been forever.

[FVD]

A friend recommended a site called crossfit.com to me last night. I haven't looked through it in detail, yet, but it does look interesting. Devil and Golgo, you guys might be really interested in it.




Just use the routine in my sig with three sets of ten on each exercise. :up:





Looked up TT and looks like it's based heavily on interval training and focuses pretty heavily on fat burning. Is that your primary goal?

jag

Yeah pretty much. I want to get lean first and then I'll add a little muscle later on. Not looking to bulk up too much though. I'm looking to get at least 20kg off me seeing as I'm a little over 100kg at the moment.

I'm liking the less is more philosophy too.

[Hush]

This week is the marker for uping the weight yet again across all of my lifts. On Bench i start with 185 8 times now and ending on 225 2-3 times depending on how i feel. My upright rows start with 80 lbs at 8 times and end with 125 2 times. That same increase of weight goes with my curls as well. I am doing fly's with 50's still and I am doing a set of 20 isolated dips in between my sets of upright rows. SO yeah im slowly improving but i think this proves that I need more weight. One bar, two 45's, two 25's ,two 10's and two 5's just dont seem to be cutting it anymore.

[Colossal Spoons]

^Good work dood :up:

[jaguarr]

Yeah Jag, Im going to add weight to the ATG in a slow, gradual method to be safe. I may send you shots of the technique for critique.

:up:

What about snatch or jerk?

Great lift. They call it the "king of the lifts" because it allows you to put the most weight over your head of any other lift, but it's not something you can go as heavy with as a deadlift, which brings more benefits overall from a compound perspective. Just MHO, anyway.

I do three sets of 10 but even though the workout wasn't brutally intense, I should get some results out of it, my chest isn't very impressive. I probably need some heavier dumbbells to make it more intense, I'll try to get a hold of some soon.

Btw, even if I'm working a specific body-part, is it okay to still drop down & do some push-ups & sit-ups everyday?

:up:

Yeah pretty much. I want to get lean first and then I'll add a little muscle later on. Not looking to bulk up too much though. I'm looking to get at least 20kg off me seeing as I'm a little over 100kg at the moment.

I'm liking the less is more philosophy too.

Some people find it very difficult to add lean muscle mass when their bodyfat is too low, that's why most bodybuilders go through cycles of bulking (and keeping more bodyfat as a result) and then cutting, to dump the bodyfat and keep most of their hard earned muscle. Something to keep in mind.

This week is the marker for uping the weight yet again across all of my lifts. On Bench i start with 185 8 times now and ending on 225 2-3 times depending on how i feel. My upright rows start with 80 lbs at 8 times and end with 125 2 times. That same increase of weight goes with my curls as well. I am doing fly's with 50's still and I am doing a set of 20 isolated dips in between my sets of upright rows. SO yeah im slowly improving but i think this proves that I need more weight. One bar, two 45's, two 25's ,two 10's and two 5's just dont seem to be cutting it anymore.

Mmmm.....be really, really careful with the upright rows. Those are absolute hell on the rotator cuffs (and wrists to a certain extent). I won't even do them because of what they do to a rotator cuff long term.


Legs/shoulders for me later tonight. :up:

jag

[Hush]

Mmmm.....be really, really careful with the upright rows. Those are absolute hell on the rotator cuffs (and wrists to a certain extent). I won't even do them because of what they do to a rotator cuff long term.


Legs/shoulders for me later tonight. :up:

jag

Thanks for the advice, do you havea better trap work out? or exercise? I try to stay away form the shrugs due to reports of the same rotator cuff stress.

[Colossal Spoons]

Stay away from shrugs? :(

You're not a shoulder-roller are you? :cmad:

[jaguarr]

Shrugs are the best trap exercise, but if you are rolling your shoulders/using improper form you will f**k up your rotator cuffs. Upright rows are almost guaranteed to f**k up your rotator cuffs at some point. Here's some examples of proper shrug form:

http://www.bodybuilding.com/fun/exercises.php?Name=Dumbbell+Shrug

http://www.bodybuilding.com/fun/exercises.php?Name=Barbell+Shrug

jag

[Hush]

Stay away from shrugs? :(

You're not a shoulder-roller are you? :cmad:

I do role my shoulders, forgive me sir Colossal. I will put them in an not role my shoulders its not that hard, I just didnt know it was that bad for you. SO how many do you do in a set, Jag or Colossal?


As for Up-Right rows I saw Arnold doing them in his Encyclopedia but it did'nt mention anything about rotator cuff damage, so i was unsure even though it was in the back of my mind. Thanks for the links Jag.

[jaguarr]

I do role my shoulders, forgive me sir Colossal. I will put them in an not role my shoulders its not that hard, I just didnt know it was that bad for you.

http://www.bodybuilding.com/fun/betteru26.htm

SO how many do you do in a set, Jag or Colossal?

My traps respond to higher reps so I tend to pick a heavy weight and knock out 10-15 reps for three sets. Been using ~335 for shrugs lately.


As for Up-Right rows I saw Arnold doing them in his Encyclopedia but it did'nt mention anything about rotator cuff damage, so i was unsure even though it was in the back of my mind. Thanks for the links Jag.

Arnold promoted a lot of stuff that really wasn't the best for the human body, to be honest. :o See the link above.

jag

[Hush]

Arnold promoted a lot of stuff that really wasn't the best for the human body, to be honest. :o See the link above.

jag

BUT ITS ARNOLD!

The most coolest bodybuilda eva!

Ok I just think he is a great guy, is that so bad? :(

[Hush]

I also didnt know Situps were that bad for you, wow.

[The Joker_1000]

No, I like Arnold as well & he actually motivated me to lift weights more than I originally did. Hell, I'm watching him in B&R right now. Great guy.

Btw, why are sit-ups considered to be bad for you? They've given me some pretty good results.

[jaguarr]

BUT ITS ARNOLD!

The most coolest bodybuilda eva!

Ok I just think he is a great guy, is that so bad? :(

Keep in mind that the coolest bodybuilda eva was infamous for giving disinformation out to other people in the bodybuilding community about proper training and diet, too. ;)

jag

[The Joker_1000]

Keep in mind that the coolest bodybuilda eva was infamous for giving disinformation out to other people in the bodybuilding community about proper training and diet, too. ;)

jag

Too bad he's all shriveled up & puny now. :cwink:

[jaguarr]

I also didnt know Situps were that bad for you, wow.

No, I like Arnold as well & he actually motivated me to lift weights more than I originally did. Hell, I'm watching him in B&R right now. Great guy.

Btw, why are sit-ups considered to be bad for you? They've given me some pretty good results.

From the article I posted a link to:

If you enjoy having a pain-free lower back, the regular floor sit-up is a good exercise to avoid. When you do a sit-up, the mechanics of the movement and position of your body throw much of the torque of the movement onto your lower back.
Your hip flexors pull directly on your spine in order to raise your torso off the floor when you do the exercise, leading to strain in the lower back area.

http://www.bodybuilding.com/fun/betteru26i.jpg (javascript:popUp('exerpop.php?Name=Sit-Up')) http://www.bodybuilding.com/fun/betteru26j.jpg (javascript:popUp('exerpop.php?Name=Sit-Up'))
The Sit-Up
To top it off, the abdominal muscles (the real target of the exercise) are only worked isometrically. This means they don't actually contract and move, they just work to hold the torso steady while the hip flexors do the pulling. This is not a very effective abdominal exercise.
You will be far better off performing direct abdominal- training movements such as crunches, ball crunches, cable crunches, etc. These exercises directly target the abs without throwing excessive tension on the lower back.
An excellent exercise for the abdominals that is similar in look to the regular sit-up but focuses on the abs is the Abdominal Sit-Up.







jag

[Hush]

Keep in mind that the coolest bodybuilda eva was infamous for giving disinformation out to other people in the bodybuilding community about proper training and diet, too. ;)

jag

Yeah I know all of that, but you can't helpe but be in awe of how amazingly built he was for his size.

[The Joker_1000]

From the article I posted a link to:

If you enjoy having a pain-free lower back, the regular floor sit-up is a good exercise to avoid. When you do a sit-up, the mechanics of the movement and position of your body throw much of the torque of the movement onto your lower back.
Your hip flexors pull directly on your spine in order to raise your torso off the floor when you do the exercise, leading to strain in the lower back area.

http://www.bodybuilding.com/fun/betteru26i.jpg (http://javascript<b></b>:popUp('exerpop.php?Name=Sit-Up')) http://www.bodybuilding.com/fun/betteru26j.jpg (http://javascript<b></b>:popUp('exerpop.php?Name=Sit-Up'))
The Sit-Up
To top it off, the abdominal muscles (the real target of the exercise) are only worked isometrically. This means they don't actually contract and move, they just work to hold the torso steady while the hip flexors do the pulling. This is not a very effective abdominal exercise.
You will be far better off performing direct abdominal- training movements such as crunches, ball crunches, cable crunches, etc. These exercises directly target the abs without throwing excessive tension on the lower back.
An excellent exercise for the abdominals that is similar in look to the regular sit-up but focuses on the abs is the Abdominal Sit-Up.







jag



I don't usually go that far up & I bend my knees a little higher as well. I've never felt pain in my back, only a burn in my abs. I also do all my sit-ups with my arms crossed.

[jaguarr]

Crunches and cable crunches FTW! :up: V-Ups and my patented Murder Ball Crotch Passes are awesome as well. :up:

jag

[The Joker_1000]

Aren't crunches performed with your legs being bent in the air & you not raising your entire body off the ground?

Also, even if it's not my chest or abs day, is it still okay to do some push-ups & sit-ups?

[jaguarr]

Aren't crunches performed with your legs being bent in the air & you not raising your entire body off the ground?

Also, even if it's not my chest or abs day, is it still okay to do some push-ups & sit-ups?

Proper crunch form:

http://www.bodybuilding.com/fun/exercises.php?Name=Crunches

I work my abs three times a week on lift days. I actually do my ab work before my lifting as a part of my warm-up routine. :up: You can throw in some push-ups maybe 3-4 days after your chest day just to hit the muscle group a second time during the week. I wouldn't do them every day, though.

jag

[The Joker_1000]

Okay, cool. I just want to get the most out of my results while I'm actually dieting.

Btw, who would you say is the best bodybuilder of all time & who is your favorite?

[BAH HUMBBUG!]

I only do 3 sets of things now. Three sets of 6. My workouts are as intense as they come dude.

This guy is intense.

http://www.jacklalanne.com/bio.htm

It doesn't say it and I couldn't find an online article, but Jack used to offer a $10,000 bounty to any challenger that could take on his workout regimine and keep up. He took on all challengers and not once lost. Even to an up and coming Arnold. :up:

[BAH HUMBBUG!]

Okay, cool. I just want to get the most out of my results while I'm actually dieting.

Btw, who would you say is the best bodybuilder of all time & who is your favorite?


I think Arnold is the best bodybuilder of all time. His body was big but he was not only well proportioned but symmetrical as well.

[jaguarr]

Okay, cool. I just want to get the most out of my results while I'm actually dieting.

Btw, who would you say is the best bodybuilder of all time & who is your favorite?


I always liked guys like Markus Ruhl, Lee Haney, Dorian Yates, Franco Columbu and Dave Draper. I don't know that there is a "best" bodybuilder of all time. Cutler and Coleman have far surpassed what Arnold did in terms of actual bodybuilding, but he was the one who essentially popularized the sport in modern times.

jag

[jaguarr]

This guy is intense.

http://www.jacklalanne.com/bio.htm

It doesn't say it and I couldn't find an online article, but Jack used to offer a $10,000 bounty to any challenger that could take on his workout regimine and keep up. He took on all challengers and not once lost. Even to an up and coming Arnold. :up:


Jack LaLanne is a badass. :up:

jag

[BAH HUMBBUG!]

Jack LaLanne is a badass. :up:

jag


Hell yes he is.

[The Joker_1000]

I think Arnold is the best bodybuilder of all time. His body was big but he was not only well proportioned but symmetrical as well.

I have to agree, he had the perfect mix of everything. He is undoubtedly my favorite bodybuilder of all time, with my second favorite being Lou Ferrigno. It's too bad that Arnold isn't in that good a shape anymore.

[The Joker_1000]

I always liked guys like Markus Ruhl, Lee Haney, Dorian Yates, Franco Columbu and Dave Draper. I don't know that there is a "best" bodybuilder of all time. Cutler and Coleman have far surpassed what Arnold did in terms of actual bodybuilding, but he was the one who essentially popularized the sport in modern times.

jag


Ronnie Coleman & Jay Cutler are a little too big for my taste. However, Markus Ruhl seems to have a good physique as well as David Henry. Lou Ferrigno has also managed to keep a pretty good physique, even at his age which is great.

[jaguarr]

Yeah, I find the current state of bodybuilding with guys like Coleman, Cutler, Lee Priest, etc. to be just too much. I respect their hard work and dedication, but their physiques aren't appealing to me in the least.

jag

[The Joker_1000]

Yeah, I find the current state of bodybuilding with guys like Coleman, Cutler, Lee Priest, etc. to be just too much. I respect their hard work and dedication, but their physiques aren't appealing to me in the least.

jag


Agreed, they are too big & are using too many steroids, like a lot of people these days. I'd rather get my muscles the natural way, thank you very much. Sure, Arnold used them but he had a good ass reason, which escapes me at the moment.

[jaguarr]

Agreed, they are too big & are using too many steroids, like a lot of people these days. I'd rather get my muscles the natural way, thank you very much. Sure, Arnold used them but he had a good ass reason, which escapes me at the moment.

Yeah, he wanted to be HYOOGE, just like Coleman and Cutler. They just have access to more powerful stuff these days.

jag

[The Joker_1000]

It's still bad that anyone uses them, I was just joking a little in my post. I say if you can't get your results the natural way, then don't do anything at all. Taking steroids is just plain dumb to me, especially considering the dangerous side effects.

[The Joker_1000]

Just got finished with cardio, I went at it for about 20 minutes, I'll increase the time I do it as I get more used to it. I use a jump rope for my cardio, as recommended.

[Colossal Spoons]

It's still bad that anyone uses them, I was just joking a little in my post. I say if you can't get your results the natural way, then don't do anything at all. Taking steroids is just plain dumb to me, especially considering the dangerous side effects.

Idk about all that. Hitting that plateau after YEARS of hard work has got to be pretty frustrating.

[jaguarr]

Spoons, did you read that article on X-Reps, yet? :up:

jag

[Colossal Spoons]

No sir

*goes back*

[theShape]

So...I had a minor surgery Friday, an embolization -- http://en.wikipedia.org/wiki/Embolization -- and though it's technically not a surgery, I consider it to be one, because I went under anesthesia. It was an embolization of these varicose veins, and everything went well. I could have had a full-fledged surgery to solve the problem, but I did some research and chose this alternative, which my doctor didn't even tell me about because he only knew how to perform the surgery...prick.

The reason I chose embolization is because the recovery time is so much more minimal, which would keep me from missing any work. They just fed a catheter through my arm down to the veins and worked their magic. After I woke up Friday, I was ready to go home and just took it easy over the weekend. The doctors predicted I would feel some pain around my groin area, which I have, but it's nothing a few Mortin can't help with. Anyway, he told me to wait until the end of this week before resuming any true physical activity...but I couldn't help myself!

I resumed my regular running and lifting workouts yesterday and again today, and it actually feels like the activity has helped the swelling and pain go down. Normally, I listen to doctors but I really didn't want to fall off my workouts for a week because I'm in the zone right now. Lifting was a little more difficult, but I just made a few changes to make things easier, like shrugging with DBs rather than a bar and staying away from some of my core workout that could aggravate my groin pains. I've also decided it best to stay away from lifting my legs until next week, and I'm never too worried about falling behind on leg workouts because I have the running to back it up.

I just thought I'd let you guys know what's been going on with me.:up:

[The Joker_1000]

Glad to know that you're alright.

[The Joker_1000]

Idk about all that. Hitting that plateau after YEARS of hard work has got to be pretty frustrating.


Even if I did get a little frustrated, I wouldn't take steroids to help me past that plateau. However, I don't have anything to worry about for a while, I'm not even close to reaching my plateau.

Btw, should I have a real cheat day anytime this month or keep going on without any junk? Just say the word, guys. :cwink:

[theShape]

Even if I did get a little frustrated, I wouldn't take steroids to help me past that plateau. However, I don't have anything to worry about for a while, I'm not even close to reaching my plateau.

Btw, should I have a real cheat day anytime this month or keep going on without any junk? Just say the word, guys. :cwink:

NO CHEATING.

[Colossal Spoons]

^What he said!

[The Joker_1000]

Okay, then people, I'll continue to fight the urges. I turned down so many offers for candy today. It's funny how when you start dieting people want to start throwing candy at you. But, I've been officially clean for about three days (it'll be four after today) so I'll just keep going. I guess I really won't be eating any junk food until this month is over. Still won't binge on it after the month is over, though.

[theShape]

Okay, then people, I'll continue to fight the urges. I turned down so many offers for candy today. It's funny how when you start dieting people want to start throwing candy at you. But, I've been officially clean for about three days (it'll be four after today) so I'll just keep going. I guess I really won't be eating any junk food until this month is over. Still won't binge on it after the month is over, though.

You sound like a druggie, man.

And after the month's over? No, no, no...I thought you quit junk food...period?

[The Joker_1000]

No, I said I won't be quitting junk food period, I don't intend to live the rest of my life eating a bunch of foods I don't want to. A couple of times a year I'll go without junk food but definitely not for the rest of my life.

[theShape]

No, I said I won't be quitting junk food period, I don't intend to live the rest of my life eating a bunch of foods I don't want to. A couple of times a year I'll go without junk food but definitely not for the rest of my life.

Well, then you might as well stop now, cause going on a diet a couple of times a year won't do diddly squat for you. Every bit that you get healthier one month, you'll just lose it the next.

I recommend keeping away from the junk food, but maybe finding a few things (3) that you love and that aren't TOO horrible for you. Chips are a no no, but there are plenty of foods that taste great and won't kill you out there on the market. That way you get to keep a healthy diet and still have a couple of things you enjoy.

[The Joker_1000]

Even when I'm not dieting, I'll try to cut down on the junk food. I don't think I'll lose my progress if I control how much I eat. I may cut out the ice cream for a while & certain chips.

Btw, there are some Better Made chips I eat that only have 135 calories in them. Is it okay if I eat those?

[jaguarr]

So...I had a minor surgery Friday, an embolization -- http://en.wikipedia.org/wiki/Embolization -- and though it's technically not a surgery, I consider it to be one, because I went under anesthesia. It was an embolization of these varicose veins, and everything went well. I could have had a full-fledged surgery to solve the problem, but I did some research and chose this alternative, which my doctor didn't even tell me about because he only knew how to perform the surgery...prick.

The reason I chose embolization is because the recovery time is so much more minimal, which would keep me from missing any work. They just fed a catheter through my arm down to the veins and worked their magic. After I woke up Friday, I was ready to go home and just took it easy over the weekend. The doctors predicted I would feel some pain around my groin area, which I have, but it's nothing a few Mortin can't help with. Anyway, he told me to wait until the end of this week before resuming any true physical activity...but I couldn't help myself!

I resumed my regular running and lifting workouts yesterday and again today, and it actually feels like the activity has helped the swelling and pain go down. Normally, I listen to doctors but I really didn't want to fall off my workouts for a week because I'm in the zone right now. Lifting was a little more difficult, but I just made a few changes to make things easier, like shrugging with DBs rather than a bar and staying away from some of my core workout that could aggravate my groin pains. I've also decided it best to stay away from lifting my legs until next week, and I'm never too worried about falling behind on leg workouts because I have the running to back it up.

I just thought I'd let you guys know what's been going on with me.:up:

Glad you're alright and the procedure went well. Honestly, I'd give myself at least a week to recover before I started lifting VERY lightly again. Be careful. Don't want to undo what the doc did for ya. :up:

jag

[theShape]

Glad you're alright and the procedure went well. Honestly, I'd give myself at least a week to recover before I started lifting VERY lightly again. Be careful. Don't want to undo what the doc did for ya. :up:

jag

Yeah, I know, I just don't want to fall behind. And I'm not gonna be doing anything crazy like dead lifts or cleans, but mostly just some simple upper body work for now. :up:

[jaguarr]

Yeah, I know, I just don't want to fall behind. And I'm not gonna be doing anything crazy like dead lifts or cleans, but mostly just some simple upper body work for now. :up:

Keep in mind that, when you have a procedure like that done, your body is using available resources to heal itself afterwards. If you're exercising in a fashion that causes muscle tissue breakdown (such as weight training does), your body is then also going to be using it's available resources to heal the damage you do to yourself from that. So, you can actually prolong your healing time by lifting too soon, making it that much longer before you can really start lifting heavy again, which is where you're going to make progress, thereby causing more muscle atrophy over the long term due to the elongated period of healing time, thereby sort of making your current workouts sort of self-defeating. Maybe just some walking would be more beneficial at this point? Sometimes we have to take a step backward in order to make more steps forward. ;) :jiminycricket:

jag

[Colossal Spoons]

Jag, I found an article about X-Reps on BB.com. Not sure if it's the one you were referring to or not

http://www.bodybuilding.com/fun/xrep1.htm

[jaguarr]

Jag, I found an article about X-Reps on BB.com. Not sure if it's the one you were referring to or not

http://www.bodybuilding.com/fun/xrep1.htm


That's the one I posted earlier. I think you will find it highly interesting. :up:

jag

[theShape]

Keep in mind that, when you have a procedure like that done, your body is using available resources to heal itself afterwards. If you're exercising in a fashion that causes muscle tissue breakdown (such as weight training does), your body is then also going to be using it's available resources to heal the damage you do to yourself from that. So, you can actually prolong your healing time by lifting too soon, making it that much longer before you can really start lifting heavy again, which is where you're going to make progress, thereby causing more muscle atrophy over the long term due to the elongated period of healing time, thereby sort of making your current workouts sort of self-defeating. Maybe just some walking would be more beneficial at this point? Sometimes we have to take a step backward in order to make more steps forward. ;) :jiminycricket:

jag

Well, with embolization, there's techincally no healing going on. I was not cut open, and only have a puncture the size of a needle mark, which is nearly gone now. The only thing that was done was the blood flow in these varicose veins was blocked, and the only reason pain is felt is because the body adjusts to that change. Now, I can barely tell that I had this procedure done.

[mrvlknight21]

HMM, no responses to my question about mountain bikes a couple pages back.

[theShape]

HMM, no responses to my question about mountain bikes a couple pages back.

To be honest, I know nothing about good mountain bikes. And I know I sound like a broken record, but running is just as good, well....better. Who needs a bike when all you need are your own two legs? :up:

[mrvlknight21]

Dont worry Shape, I do plenty of running. Ran a couple miles today as a matter of fact. Here is the thing, I want to get into something new and we have lots of good trails around here. I am not looking at biking as a form of exercise or a replacement for running.
NONE of my friends will run, workout or lift weights with me whatsoever, despite me encouraging them and inviting them on their terms and their schedule. The funny thing is, they all want to mountain bike (?) Will they all do it? Probably not. Will some of them? Maybe. But I know I will do it and I believe I will enjoy it also.
All that being said, I know nothing about them, just like you...which is why I was searching for opinions, reviews, past experiences, whatever.

[Sun_Down]

Man, it feels good to get back into excercising after being sick. Even cardio's been enjoyable. That's how I know it's been too long :p

I'm also really digging low weight/high reps. I'm so sick of bulking routines and pumping out 12 reps just gets a great burn :up:

[jaguarr]

HMM, no responses to my question about mountain bikes a couple pages back.

Must have missed that one. Look into Specialized and Giant. Those two brands are pretty reliable.


Experimented with some X-reps on the last set of my ATG Squats. I think I have a favorite new toy! :up: Burned like hell! Threw in a set of widowmakers afterwards just for good measure. I'll be walking bowlegged by tomorrow afternoon. :D

jag

[theShape]

Dont worry Shape, I do plenty of running. Ran a couple miles today as a matter of fact. Here is the thing, I want to get into something new and we have lots of good trails around here. I am not looking at biking as a form of exercise or a replacement for running.
NONE of my friends will run, workout or lift weights with me whatsoever, despite me encouraging them and inviting them on their terms and their schedule. The funny thing is, they all want to mountain bike (?) Will they all do it? Probably not. Will some of them? Maybe. But I know I will do it and I believe I will enjoy it also.
All that being said, I know nothing about them, just like you...which is why I was searching for opinions, reviews, past experiences, whatever.

Odd that your friends seem to be into biking. Maybe because of the area you live in? Truth be told, before I got into running and what not, I would take out this Huffy mountain bike I had around my neighborhood. However, I never properly utilized the gears, was never too serious about it, and live in a suburban area, so it wasn't for me. I much prefer the feel of the ground on my feet to riding a bike, but that's just me.

But if you are interested in biking, go for it, especially if you live near some good trails. You know what would be so good for you? Keeping up a solid running AND biking workout. Alternating days and setting specific goals for yourself in each activity. We all know Lance Armstrong doesn't only ride his bike for exercise. There's no doubt he runs, too. I'm sure that would get you in amazing condition.

[jaguarr]

I have this vision of theShape going door to door with this book:

http://www.theharrier.com/marcbloomrunning/therunnersbible.jpg

:funny:

jag

[theShape]

^ No way, that guy has bad form and I would not recommend anyone wear a pullover like his.:o

[jaguarr]

^ No way, that guy has bad form and I would not recommend anyone wear a pullover like his.:o

But...he's on the cover of the Runner's Bible....like the Runner's Jesus. He can do no wrong! :huh:

jag

[theShape]

But...he's on the cover of the Runner's Bible....like the Runner's Jesus. He can do no wrong! :huh:

jag

He, along with his hairless legs and awesome haircut, can do plenty of wrong. :cmad:

[jaguarr]

He, along with his hairless legs and awesome haircut, can do plenty of wrong. :cmad:

He looks kind of lost, actually, if you look at the expression on his face.

jag

[theShape]

He looks kind of lost, actually, if you look at the expression on his face.

jag

Yeah, he's either lost or he's thinking, "Oh, ****. I have to pee but I can't stop running...I hate being the Jesus of running!!!1"

[jaguarr]

Yeah, he's either lost or he's thinking, "Oh, ****. I have to pee but I can't stop running...I hate being the Jesus of running!!!1"

If Runner's Jesus sharts while he's running, is it an Immaculate Shart?

jag

[BAH HUMBBUG!]

I liked Frank Zane's body too and his workouts

[theShape]

If Runner's Jesus sharts while he's running, is it an Immaculate Shart?

jag

Technically, yes, but it could also be considered the Shart of Christ...(Amen).

[jaguarr]

Technically, yes, but it could also be considered the Shart of Christ...(Amen).

Well, if some Christians have to ingest the Blood of Christ, I shudder to think what Runner's Jesus followers have to ingest. *cringe:

jag

[theShape]

Well, if some Christians have to ingest the Blood of Christ, I shudder to think what Runner's Jesus followers have to ingest. *cringe:

jag

Amen to that. Bodily fluids FTW!

[jaguarr]

Amen to that. Bodily fluids FTW!

:remainsagnostic:

:o

jag

[mrvlknight21]

Shape-again the biking for me would not be "exercise" or part of my routine really. It would be more like a casual sport. Like playing basketball every Saturday or something. I have a regular routine that includes lifting, running and bodyweight stuff and sometimes will mix it up on my rowing machine and heavy bag. I have always and will continue to do my workouts. This is just something that seems appealing to me and being able to have a few friends who will actually show their face and go is a plus.

[mrvlknight21]

By the way, the guy on that book looks like Christopher Reeve....show some respect.

[mrvlknight21]

Must have missed that one. Look into Specialized and Giant. Those two brands are pretty reliable.


Experimented with some X-reps on the last set of my ATG Squats. I think I have a favorite new toy! :up: Burned like hell! Threw in a set of widowmakers afterwards just for good measure. I'll be walking bowlegged by tomorrow afternoon. :D

jag

Funny you mentioned Specialized. There is a guy here in town selling a Specialized HardRock on craigslist. The reviews say that this particular one is tough as nails, not the top of the line for the brand, but great for trials and roads and you just about cant break it. I need something durable since I dont know what I am doing I will probably be pretty rough on it.

[mrvlknight21]

Hmm..I didnt check out that x-rep link yet.

[mrvlknight21]

Jag-I havent taken the pics of the power rack yet bc I have crime scene pics on the memory card right now. If I put anything else on the card before I download it onto a CD, it becomes evidence.
Can you imagine the DA saying "We present into evidence these pictures taken at the crime scene Your Honor. Based on these photos, we know that John Doe was indeed a crack dealer, armed with several weapons and apparently very strong, because he used this monster power rack to do ATG squats."

[Superman79]

So...I usually include a couple eggs in my morning meal, good protein and help curb cravings...my question, is anyone have any good ways to cook them?? I'm getting sick of scrambled, hardboiled, and over easy...

[jaguarr]

Funny you mentioned Specialized. There is a guy here in town selling a Specialized HardRock on craigslist. The reviews say that this particular one is tough as nails, not the top of the line for the brand, but great for trials and roads and you just about cant break it. I need something durable since I dont know what I am doing I will probably be pretty rough on it.

Bianchi, GT and Cannondale are also good bike makers. You might find this article interesting, btw:

http://allanti.com/page.cfm?PageID=328

Just make sure you get one that's sized appropriately. You should have a couple inches of clearance between the frame and your balls if you're standing flat-footed while straddling the frame.

Hmm..I didnt check out that x-rep link yet.

Well worth the read. I experimented with X-reps in my squats, calve raises and lateral DB raises last night and really liked what I felt.

Jag-I havent taken the pics of the power rack yet bc I have crime scene pics on the memory card right now. If I put anything else on the card before I download it onto a CD, it becomes evidence.
Can you imagine the DA saying "We present into evidence these pictures taken at the crime scene Your Honor. Based on these photos, we know that John Doe was indeed a crack dealer, armed with several weapons and apparently very strong, because he used this monster power rack to do ATG squats."

:funny: Judge: Well, that's good. He's going to need the extra butt-cheek strength where he's going.

So...I usually include a couple eggs in my morning meal, good protein and help curb cravings...my question, is anyone have any good ways to cook them?? I'm getting sick of scrambled, hardboiled, and over easy...

Poached is another option. I have a microwave egg poacher that works really well. It'll do a couple of eggs in 90 seconds, perfectly. :up:

jag

[Superman79]

Poached is another option. I have a microwave egg poacher that works really well. It'll do a couple of eggs in 90 seconds, perfectly. :up:

jag

Ok, now fill me in...how do you poach an egg? (sans poacher).

[jaguarr]

Ok, now fill me in...how do you poach an egg? (sans poacher).

Don't ask me! Ask Mr. Breakfast! (http://www.mrbreakfast.com/ask.asp?askid=16)

jag

[Superman79]

Don't ask me! Ask Mr. Breakfast! (http://www.mrbreakfast.com/ask.asp?askid=16)

jag

Thanks. :up:

[FVD]

Some people find it very difficult to add lean muscle mass when their bodyfat is too low, that's why most bodybuilders go through cycles of bulking (and keeping more bodyfat as a result) and then cutting, to dump the bodyfat and keep most of their hard earned muscle. Something to keep in mind.


jag


Yeah I suppose I oughta go with what I've got. I'd like to see a little mass on me but not too much. Just gotta wait and see.

Thinking about undertaking the Max OT Cardio training where you go all high intervals for 16 minutes. I didn't follow before but ever since I took up TT I finally learned how to undergo the intervals properly. I have a recumbent exercise bike at home. Gotta use it more rather than let it just sit there. :wow:

[Colossal Spoons]

I get to run a full legs routine today and I haven't done a shoulder exercise in weeks. Today's workout is going to be awesome!