The Official Hype Fitness Thread

[BAH HUMBBUG!]

Originally Posted by ShadowBoxing View Post
Supposedly he could bicep curl 60lb dumbells in each hands for reps of ten if not slightly higher. That said, most of Bruce Lee's feats are exaggerated if not purely myth. Bruce Lee was an actor first and foremost, not an athlete, so it's hard to tell where his onscreen persona ends and the man himself begins.


Dude, you don't know what the f you are talking about.
Bruce mostly played himself in his films.

He was first and foremost a martial artist & athlete, NOT actor.
He became one of the most feared street fighters in Hong Kong in the 1960's and then went to the US to teach martial arts, before creating his own style of Kung Fu before he did any acting.

Someone like Jackie Chan, he's an actor, performing monkey.
Bruce was an incredible athlete and martial artist first and foremost.
Any of the stuff you have heard about his training is most likely true. He incorporated weight lifting into his training regime and was much stronger than his slender frame would suggest.

1. Bruce actually was an actor as a young child.

2. I don't know about the most feared.

3. Jackie Chan is a very legitimate fighter. It's just that his style of fighting is much more traditional based. He is more of a performing fighter but none the less he is still a very good martial artist.

All that said, there is a lot of myth to Bruce. Sure there is a lot that we do know is true but just look at how he is being talked about over the last few pages. It's like he is a god.

I am not taking anything away from the man, trust me I grew up fascinated by this man and still am today. But at the same time there is a lot about his life that we don't and will never know. I would most certainly say that he was a world class fighter.

The best fighter ever? No one can say that about anyone. Don't forget there is still a lot of resentment towards Bruce whether it is justified or not is another topic. But it has to make you wonder why such so many martial artists from older generations resent him. Obviously some of it has to do with him teaching martial arts to other races. But that is not the only reason.

Like I said, I am not taking anything away from him, but there is a lot of mystique to Bruce's life which is what makes him so compelling.

[Dangerous]

Tonight- I pump Iron :up:

http://dennismitchell.files.wordpress.com/2007/04/muscles1.jpg

[jaguarr]

This is NOT the Bruce Lee thread, guys.

jag

[BAH HUMBBUG!]

Tonight- I pump Iron :up:

http://dennismitchell.files.wordpress.com/2007/04/muscles1.jpg


HA! :up:

[BAH HUMBBUG!]

This is NOT the Bruce Lee thread, guys.

jag

Oh come on Jag, you know we get way more off topic than the last 10 or so posts about Bruce. At least his extreme training is being brought into the discussion. :D

On that note, how do you feel about super setting everything Jag?

[jaguarr]

Oh come on Jag, you know we get way more off topic than the last 10 or so posts about Bruce. At least his extreme training is being brought into the discussion. :D

On that note, how do you feel about super setting everything Jag?

I've seen Bruce Lee arguments absolutely devour threads. Just trying to head things off at the pass. :up:

Supersetting is useful for certain things ON OCCASSION, but it shouldn't be the foundation of your workouts unless you're time constricted and just looking to maintain for a short time period until your schedule opens back up.

jag

[Dangerous]

1. Bruce actually was an actor as a young child.

2. I don't know about the most feared.

3. Jackie Chan is a very legitimate fighter. It's just that his style of fighting is much more traditional based. He is more of a performing fighter but none the less he is still a very good martial artist.

All that said, there is a lot of myth to Bruce. Sure there is a lot that we do know is true but just look at how he is being talked about over the last few pages. It's like he is a god.

I am not taking anything away from the man, trust me I grew up fascinated by this man and still am today. But at the same time there is a lot about his life that we don't and will never know. I would most certainly say that he was a world class fighter.

The best fighter ever? No one can say that about anyone. Don't forget there is still a lot of resentment towards Bruce whether it is justified or not is another topic. But it has to make you wonder why such so many martial artists from older generations resent him. Obviously some of it has to do with him teaching martial arts to other races. But that is not the only reason.

Like I said, I am not taking anything away from him, but there is a lot of mystique to Bruce's life which is what makes him so compelling.


1- He may have done some acting work as a child, but it was his martial arts that defined who he was.

2- I said ONE of the most feared. Read some Bruce Lee bios.

3- Very good martial artist I agree, but if you ask Jackie about Bruce he says Bruce was a real fighter, a real martial artist first and foremost.
He likens what he does to an elaborate dance and not an economical and realistic fighting style which is what you see in Bruce Lee films.

I did not say he was the best fighter ever. Who knows who that was.
Martial arts have been around for hundreds of years if not more.
Most likely it was someone who was not in film.


Jag- this is the fitness thread right, How is Bruce Lee not relevant?

[jaguarr]

If you are going to talk about Bruce Lee's workout regimens and practices, great. If you are going to talk about his merits as a fighter, actor, mythic legend then we already have threads about that, just two of which are:

http://forums.superherohype.com/showthread.php?t=293771&highlight=bruce

http://forums.superherohype.com/showthread.php?t=257886&highlight=bruce


jag

[Colossal Spoons]

If I may be off-topic for a whole post: how the hell does Jag get the search feature to work? I type in a keyword and the thread I'm looking for is on like the 10th page of results :(

[BAH HUMBBUG!]

Because you're avatars hate you Spoons :up: :D

[jaguarr]

If I may be off-topic for a whole post: how the hell does Jag get the search feature to work? I type in a keyword and the thread I'm looking for is on like the 10th page of results :(

I took you searches!!! HAHAHAHAAAAAAA!

jag

[Colossal Spoons]

I didn't like searching anyway :o

[kainedamo]

I have some questions. I've been using Wii fit, obviously not as my main source of exercise, I've also been using an exercise bike.

I'm just wondering, how many calories do you reckon step exercises burn, and running on the spot for 20 minutes? Running on the spot makes me sweat some, but obviously it's not gonna get my heart rate as high as actually running. But I guess every bit helps, so I'll keep with these exercises each day. The hola hoop game is also effective I think. The boxing game is pants. I don't feel like I'm working out with the boxing game at all.

[amazingfantasy15]

I have some questions. I've been using Wii fit, obviously not as my main source of exercise, I've also been using an exercise bike.

I'm just wondering, how many calories do you reckon step exercises burn, and running on the spot for 20 minutes? Running on the spot makes me sweat some, but obviously it's not gonna get my heart rate as high as actually running. But I guess every bit helps, so I'll keep with these exercises each day. The hola hoop game is also effective I think. The boxing game is pants. I don't feel like I'm working out with the boxing game at all.

Are one of the games running on the spot? I'd say skip that one, go outside and run.

[Colossal Spoons]

I hope that Wii Fit doesn't include a running on the spot game; cuz I don't think that little pad could support my weight :o

[kainedamo]

Haha. You put the board aside, and put the controller in your pocket.

The thing is, why do you need an expensive board and an expensive console just so you can run on the spot? :o

[AndThePickles]

I hope that Wii Fit doesn't include a runnung on the spot game; cuz I don't think that little pad could support my weight :o

That's very true. That'll have to be a rule when I buy it and you use it: "You break it, you buy your woman a new one :o

[kainedamo]

Are one of the games running on the spot? I'd say skip that one, go outside and run.

Running for whatever reason seems to be bad for my ankles. There have been occasions where I really enjoyed going for a jog in the morning. But within weeks my ankles kill me. I've tried it again months later, and again months and months after that. Same thing always happens, my ankles hurt like ****.

[Colossal Spoons]

Haha. You put the board aside, and put the controller in your pocket.

That's better :up:

That's very true. That'll have to be a rule when I buy it and you use it: "You break it, you buy your woman a new one :o

Haha, whatever.

[jaguarr]

Nintendo's got people PAYING them for equipment that will enable them to run in place? That is pure f'ing marketing GENIUS!

jag

[Colossal Spoons]

Nintendo's got people PAYING them for equipment that will enable them to run in place? That is pure f'ing marketing GENIUS!

jag

Muscle Asylum Project has some competition :D

[kainedamo]

Nintendo's got people PAYING them for equipment that will enable them to run in place? That is pure f'ing marketing GENIUS!

You get... um... graphical scenery :huh:

I can't justify it!

[jaguarr]

Muscle Asylum Project has some competition :D

Pffft! All ya need is some-uh dat dere Celltech!

jag

[amazingfantasy15]

Nintendo's got people PAYING them for equipment that will enable them to run in place? That is pure f'ing marketing GENIUS!

jag

Well, people have been paying to run in place for years, treadmills are essentially the same thing. Definitely better for running, but you're still running in place, I don't like using them because as Lewis Black says "I keeping thinking, I'm never gonna get there" Although they are good for speed work since I can set my pace.

[Dangerous]

Better than half price whey at the health store today!, bonus.

[BAH HUMBBUG!]

Just hit the gym. Shoulders and abs.

Great workout. :up:

Went harder on my abs today than I have been the past month or so, so I should be feeling it tomorrow. :up: :D

[BAH HUMBBUG!]

Do I need to or should I every so often take a look at my one rep max's?

Is it necessary to see how I am progressing? Or is it more of a vanity or just personal preference thing?

If so how often? Once a month?

[Manic]

Has anyone ever had that problem where their arm won't bend all the way? I worked on my shoulders the other day, which I guess in turn worked my arms hard enough to screw with my elbow bending.

[Dangerous]

^Ouch.

When I go to the gym, once I have done my chest and started arms, I find it difficult to link
hands behind my back 'cause my chest is pumped.

[Golgo-13]

I'm getting back into my kettlebells. I've been dreading picking those things up again after a 2 month hiatus from them, due to a pulled back muscle.

[mrvlknight21]

Do I need to or should I every so often take a look at my one rep max's?

Is it necessary to see how I am progressing? Or is it more of a vanity or just personal preference thing?

If so how often? Once a month?

I say yes, just from a progression perspective. I would say test it everytime you try new training techniques (which could be a 6 week program, a 12 week program or whatever). I wouldnt test any more often than 6 weeks.
This could be tests in more than just bench press as well, you may want to test your number of situps in a minute, or pullup max, deadlist max or even your 1 mile run time (all depends on what type of training you are doing obviously).

[mrvlknight21]

I'm getting back into my kettlebells. I've been dreading picking those things up again after a 2 month hiatus from them, due to a pulled back muscle.

Hey man, I FINALLY got some kettlebells (you can see a pic of JStorm cleaning 1 about 2 pages back). I got a pair of 35lbers and 1 50 lber so far.
I am looking forward to getting smoked with them!
Any particular exercise you love, recommend or hate?

[Golgo-13]

Hey man, I FINALLY got some kettlebells (you can see a pic of JStorm cleaning 1 about 2 pages back). I got a pair of 35lbers and 1 50 lber so far.
I am looking forward to getting smoked with them!
Any particular exercise you love, recommend or hate?

Welcome to the club bro! :up:

You'll definitely notice them working muscles that you didn't even know you had.

My all time fav is the 'KB swing'.

http://i149.photobucket.com/albums/s42/indirav1/Annie32kgKBswing.jpg

They work your ENTIRE body too. I usually do them with the 24kg (53lb) bell. Start off with a light bell if you've never done it before, cause form is crucial. You don't won't to drop that baby on your foot....or your head! I recommend 'Pavel Tsatsouline's' vid for a demo on good form.

I do mine one armed - 20, 15, 10, 5 on each arm, with 30 second breaks inbetween.

'Turkish Get Ups' are also great...but i hate them cause they're a real 'lung buster', even when you use light weight. :csad:

Enjoy!

[mrvlknight21]

Cool, yes, I have been taught the swing. As simple of an exercise as it is, the trainer had to correct me SEVERAL times. He asked if I had done bodybuilding before and I said yes and he said he could tell. I asked why and he said I was trying to muscle up the bell with my shoulder strength and it really wasnt about that. After a little more instruction, I was able to get it (slow learner!).
I also learned Turkish get ups that day...my main problem with those was I had trouble keeping the bell overhead for the whole lift. I eventually got that one as well.
Anyways, looking forward to some fun with the new tool!

By the way, that girl in the pictures appears to be swinging a serious size bell!

[jaguarr]

Do I need to or should I every so often take a look at my one rep max's?

Is it necessary to see how I am progressing? Or is it more of a vanity or just personal preference thing?

If so how often? Once a month?

I'm going to give you a different answer from Devil. One rep maxes are vanity lifts; they serve no other purpose. You can gauge your progress by tracking your increases in weight and reps week to week, month to month, year to year easily enough; you can even look back in your log book and reminisce if you want. What one rep maxes WILL do is increase your chances of getting injured and putting a damper on your training for an extended period if that happens which will lead to losses in your gained muscle and strength.

One rep maxes are a vanity lift.

jag

[Golgo-13]

Cool, yes, I have been taught the swing. As simple of an exercise as it is, the trainer had to correct me SEVERAL times. He asked if I had done bodybuilding before and I said yes and he said he could tell. I asked why and he said I was trying to muscle up the bell with my shoulder strength and it really wasnt about that. After a little more instruction, I was able to get it (slow learner!).
I also learned Turkish get ups that day...my main problem with those was I had trouble keeping the bell overhead for the whole lift. I eventually got that one as well.
Anyways, looking forward to some fun with the new tool!

By the way, that girl in the pictures appears to be swinging a serious size bell!

Yeah, it APPEARS to be a 32kg (70lbs) bell...:eek:

[mrvlknight21]

I'm going to give you a different answer from Devil. One rep maxes are vanity lifts; they serve no other purpose. You can gauge your progress by tracking your increases in weight and reps week to week, month to month, year to year easily enough; you can even look back in your log book and reminisce if you want. What one rep maxes WILL do is increase your chances of getting injured and putting a damper on your training for an extended period if that happens which will lead to losses in your gained muscle and strength.

One rep maxes are a vanity lift.

jag

So we finally disagree on something! I do agree with you that gauging progress in reps and such is a good way to determine if your training is working out well also. Obviously 1 rep max isnt the only true test of improvement. But I do like to see if my 1 rep max increases (although I dont do it often).

[jaguarr]

So we finally disagree on something! I do agree with you that gauging progress in reps and such is a good way to determine if your training is working out well also. Obviously 1 rep max isnt the only true test of improvement. But I do like to see if my 1 rep max increases (although I dont do it often).

Actually, it sounds like we both agree that I'm right but you like to do 1 rep maxes once in awhile anyway. :D

jag

[Dangerous]

Tuna with sweet chili sauce, post work out yum!

[Phaser]

Hey fellas, got some queries here and would be obliged if you can help me out with it:

1. Since the past few days I start feeling drowsy and asleep halfway through my workout. I get about 7-8 sleep every day and my work is occasionally quite hectic. So I'm thinking it's because of my "after-work" workout schedule. But I don't know, it could also be because I've been exercising without a real break since the past 3 months (I work out on alternate days). Could it be that my central nervous system is struggling to keep up like jag's manual says? What do you think?

2. Are protein shakes best before or after workout? Just in case anyone asks, I take a bowl of oatmeal an hour before I hit the gym.

3. What exercises do you recommend that'll really work my deltoids? I always wanted those shoulder 'V' definition to be more apparent but haven't had any luck so far.

Thanks.

[Phaser]

Hey fellas, got some queries here and would be obliged if you can help me out with it:

1. Since the past few days I start feeling drowsy and asleep halfway through my workout. I get about 7-8 sleep every day and my work is occasionally quite hectic. So I'm thinking it's because of my "after-work" workout schedule. But I don't know, it could also be because I've been exercising without a real break since the past 3 months (I work out on alternate days). Could it be that my central nervous system is struggling to keep up like jag's manual says? What do you think?

2. Are protein shakes best before or after workout? Just in case anyone asks, I take a bowl of oatmeal an hour before I hit the gym.

3. What exercises do you recommend that'll really work my deltoids? I always wanted those shoulder 'V' definition to be more apparent but haven't had any luck so far.

Thanks.

[Golgo-13]

Also, i decided to stop eating meat. It's been about 6 weeks. I haven't noticed any muscle loss as i'm still eating yogurt, cheese, fish and eggs. I'm eating alot more fruits and vegs.
I'm been shopping from the Vegetarian isles in my grocery store. The Vegs burgers are decent, and i'm eating alot of bean based products. I've gotten past the 'farting' phase of that. My body seems to have gotten used to it now! :up: :D

[jaguarr]

Hey fellas, got some queries here and would be obliged if you can help me out with it:

1. Since the past few days I start feeling drowsy and asleep halfway through my workout. I get about 7-8 sleep every day and my work is occasionally quite hectic. So I'm thinking it's because of my "after-work" workout schedule. But I don't know, it could also be because I've been exercising without a real break since the past 3 months (I work out on alternate days). Could it be that my central nervous system is struggling to keep up like jag's manual says? What do you think?

It's possible you just need a week off. Sounds like you're getting some complex carbs in you with the right timing before you work out, so I'm not entirely inclined to think it's a nutrition issue, though it could be. Try a whey protein shake about 15 minutes before you start to lift and see if that helps. Also, post your full routine so I can get a look at it (lifts you do on each day you work out, frequency, etc.). It's possible you are a victim of overtraining.


2. Are protein shakes best before or after workout? Just in case anyone asks, I take a bowl of oatmeal an hour before I hit the gym.

Whey is a fast acting, fast absorbing protein, which means it gets into your bloodstream quickly to feed the muscles. This can be useful just prior to a workout to ensure the muscles are well fed during your routine, but it's MOST useful just after a workout (like, in the first 10-20 minutes following your workout). When you finish lifting, you have completely depleted your glycogen stores and your body is at or on the verge of catbolism, where it starts burning muscle for fuel. You need protein that will get into your blood stream as rapidly as possible and whey is the absolute best thing to do that with. A lot of people also use dextrose, maltodextrin or Waxy Maize Starch (my favorite) to stimulate an insulin spike which will pull the nutrients into your bloodstream from a whey shake even MORE rapidly. This chases off catabolism and begins refeeding the muscles almost immediately so that they can rest and repair themselves from all the damage you just did to them. Muscle growth happens when you tear the muscle fibers through intense training and then allow them to repair themselves, after all.


3. What exercises do you recommend that'll really work my deltoids? I always wanted those shoulder 'V' definition to be more apparent but haven't had any luck so far.


The "V" will come from working your shoulders as well as your back, actually. For shoulders:

Military Press
Side Lateral Raises
Rear Delt Rows
Face Pulls
Barbell Shrugs

For your back:
Pullups (shoulder width grip AND hammer grip styles)
Deadlifts or Rack Deads
Rack Chins
Cable Rows
Barbell Rows

All of those will help bring on "The V" over time. :up:

jag

[jaguarr]

Also, i decided to stop eating meat. It's been about 6 weeks. I haven't noticed any muscle loss as i'm still eating yogurt, cheese, fish and eggs. I'm eating alot more fruits and vegs.
I'm been shopping from the Vegetarian isles in my grocery store. The Vegs burgers are decent, and i'm eating alot of bean based products. I've gotten past the 'farting' phase of that. My body seems to have gotten used to it now! :up: :D

:eek:















:eek:























You are dead to me! :cmad:

jag

[Golgo-13]

:eek:















:eek:























You are dead to me! :cmad:

jag

http://smileys.on-my-web.com/repository/Sad/crying-024.png

[jaguarr]

http://smileys.on-my-web.com/repository/Sad/crying-024.png

Are you crying? Maybe you're feeling a little hormonal from not eating meat?

:funny:

jag

[mrvlknight21]

Are you crying? Maybe you're feeling a little hormonal from not eating meat?

:funny:

jag

Must be all the soy! HA!
Have a steak Golgo and you will feel better!

[Golgo-13]

Are you crying? Maybe you're feeling a little hormonal from not eating meat?

:funny:

jag

Funny you say that cause there's a guy in my Jiu Jitsu class that's been a vegetarian for many years, and he was telling me that eating alot of tofu and bean based products increases a man estrogen levels, and decreases his testosterone. And he's noticed that he feels LESS aggressive when he spars.

If i start feeling 'feminine', i'm kicking this diet change out the frickin window!

[BAH HUMBBUG!]

I'm going to give you a different answer from Devil. One rep maxes are vanity lifts; they serve no other purpose. You can gauge your progress by tracking your increases in weight and reps week to week, month to month, year to year easily enough; you can even look back in your log book and reminisce if you want. What one rep maxes WILL do is increase your chances of getting injured and putting a damper on your training for an extended period if that happens which will lead to losses in your gained muscle and strength.

One rep maxes are a vanity lift.

jag

This is what my line of thinking was but wanted to know what you guys thought too . But the number of sits up and pull ups I can do in a minute or x amount with x amount of reps sounds like a good gauge for me. :up:

I've noticed progress already. Going from 25 db alternate curls up to 35lbs now among other things. Although I have not put much size on I definitely feel stronger. :up:

[jaguarr]

Funny you say that cause there's a guy in my Jiu Jitsu class that's been a vegetarian for many years, and he was telling me that eating alot of tofu and bean based products increases a man estrogen levels, and decreases his testosterone. And he's noticed that he feels LESS aggressive when he spars.

If i start feeling 'feminine', i'm kicking this diet change out the frickin window!


Your Jiu Jitsu partner is absolutely correct. Soy products contain phytoestrogens which not only artificially raise your estrogen levels by closely mimicking your natural estrogens, but then synthesize themselves over to completely natural estrogen in the body. So, yes, soy products can and will increase your estrogen levels, potentially displacing your testosterone levels and mucking up your hormonal profile, if you consume them long enough or at high enough volumes (or both).

jag

[BAH HUMBBUG!]

Funny you say that cause there's a guy in my Jiu Jitsu class that's been a vegetarian for many years, and he was telling me that eating alot of tofu and bean based products increases a man estrogen levels, and decreases his testosterone. And he's noticed that he feels LESS aggressive when he spars.

If i start feeling 'feminine', i'm kicking this diet change out the frickin window!

My old Capoeira Mestre is a vegetarian. I don't know what his diet was like, if he drank protein shakes or whatever but he was a pretty well built guy and he had just turned 40 at the time. He said in addition to playing Capoeira pretty much everyday he also did go to the gym. Not sure how much tofu or soy he ate either.

Of course genetics could have played a big part in his build.

[BAH HUMBBUG!]

Alright so here is my new updated workout routine. Any advice? I am probably going to want to switch it up in the next 2-4 weeks, so other than more sets or more reps or more weight, any suggestions for more or different exercises?

Monday
Chest
Incline DB press 35lbs 3x12
Dumbbell Flies 35lbs 3x10
Dips 3x12, 10, 10

ABS
Sit up Bench w/20lb plate 3x16
Lying leg raises with 10lb medicine ball between feet 3x10, 8
Sit up Bench leg raises 3x12


Tuesday
Back
Dead lifts 155lbs 3x6
Pull ups 3x as many as I can do usually 8-10, 4-6, 2-4
One Arm Dumbbell Rows 40lb 3x10
Seated Rows Bar High to Chest 90lb 3x10
Cardio later in the day playing basketball

Wednesday
Legs
Quads
Barbell Squat 145lbs 3x8-6
Dumbbell Lunges 30lb each hand 60lb total 3x6
Hamstrings
Lying Leg Curls 80lbs 3x12, 10, 8
Calfs
Calf Press on Leg Press Machine 270lb 3x10-16

ABS
Sit up Bench w/20lb plate 3x16
Lying leg raises with 10lb medicine ball between feet 3x10, 8
Sit up Bench leg raises 3x12


Light cardio

Thursday
Biceps
Alternate Dumbbell Bicep Curls 35lbs 3x8, 6 30lbs 3x6
Preacher Curl 55lbs 1x6 45lbs 2x8,6
Close Grip EZ Bar Curl 55lbs 3x8, 8, 6
Light Cardio

Triceps
Skull Crusher Full ROM 45lb DB 3x10
Dumbbell One Arm Tricep Extension Overhead 20lb 1x7, 15lb 2x8,6
Tricep Pushdown Cable Extension 80lbs 1x10, 60lb 2x10-6

Cardio playing basketball later

Friday
Shoulders
Lateral db raise 25lbs 1x6, 20lbs 2x8-6
DB Rear Delt Row 35lbs 3x12
Military Press 25lbs 3x10, 8, 6

ABS
Sit up Bench w/20lb plate 3x16
Lying leg raises with 10lb medicine ball between feet 3x10, 8
Sit up Bench leg raises 3x12

[Dangerous]

1. Since the past few days I start feeling drowsy and asleep halfway through my workout. I get about 7-8 sleep every day and my work is occasionally quite hectic. So I'm thinking it's because of my "after-work" workout schedule. But I don't know, it could also be because I've been exercising without a real break since the past 3 months (I work out on alternate days). Could it be that my central nervous system is struggling to keep up like jag's manual says? What do you think?

Hmm, working out after work can be a pain, but what else can you do.
I got used to it. Make sure you eat well, and if you drink booze, limit it to the weekend. When I workout I listen to music via an Ipod to make sure I am pumped and also I don't hang around between sets. Challenge yourself to deal with the shortest possible rest periods. Blast em out like this and you should be pretty wired.


2. Are protein shakes best before or after workout? Just in case anyone asks, I take a bowl of oatmeal an hour before I hit the gym.

I use flavored Whey protein, mixed with water. You can buy it at all health stores. Whey seems to be the recommended staple supplement and since beginning to take it two months ago I have seen an improvement in strength, muscle recovery and size. Of course, it all comes down to what you do in the gym and how hard you push yourself. As for the before or after question, I have heard lots of gym rats say one or the other, so I take it before and after.

3. What exercises do you recommend that'll really work my deltoids? I always wanted those shoulder 'V' definition to be more apparent but haven't had any luck so far.

Thanks.

Shoulders- not sure what the correct names for these routines are, but-

Dumbbell in each hand, sit upright with back supported, arms out at sides elbows 90 degrees, dumbbells pointing upward, extend arms upwards lock arms out. Do 4 sets of 10 with increasingly heavy weights.

Flys- 4 sets of 10

Rykos- 4 sets of 10.
For this one, dumbbell in each hand, hands down by sides as if you were going to curl em.
Next, one arm at a time- curl the weight then from there pump upwards and lock your arm skywards.

Shoulder press machine- 4 sets of 10

Thats what I do for delts.

[jaguarr]

Challenge yourself to deal with the shortest possible rest periods. Blast em out like this and you should be pretty wired.


30 Seconds Rest Between Sets - Endurance
60-90 Seconds Rest Between Sets - Muscle Building
90-120 Seconds Rest Between Sets - Strength Training

jag

[Dangerous]

Whoa, that's pretty precise!

Think I'm going for the second option..

[BAH HUMBBUG!]

You should :up: IMHO

[Dangerous]

What, you think muscle building above the others is the preferable goal?

[BAH HUMBBUG!]

I just think that 60-90 seconds is optimal for rest. I find that (at least for me) 60-90 seconds for rest provides me with a good balance of both for training. Enough rest to hit my muscles hard to develop them but enough rest as well to build strength at the same time. :up:

[Manic]

30 Seconds Rest Between Sets - Endurance
60-90 Seconds Rest Between Sets - Muscle Building
90-120 Seconds Rest Between Sets - Strength Training

jag
Damnit. I've been doing 30 seconds, when I should've been doing about 90. Now I've got a 90 degree bend in my left arm.

[LastSunrise1981]

I started a new diet myself which consists of no fast food whatsoever, lots and lots of water, apple juice, grape juice, vegetables, fruits, and organic food from my local health food store. I also started going to the gym four days a week and I've noticed a significant change in my body, my confidence, and just my health in general.

Before I was eating fast food such as Burger King or Taco Bell every single day/night due to my late work schedule. My weight reached 282lbs and I was feeling miserable all the time, having no confidence, and just continuing to eat myself into absolute obesity. I've lost a total of 23lbs so far due to my change in lifestyle and it consists of mainly cardio, light/heavy weight lifting, and watching what I eat.

By simply removing all fast food and sodas from my food intake I've made great progress. My actual weight goal at the moment is to get down to at least 240 or 230.

[BAH HUMBBUG!]

Lol. 30 seconds of rest just barely replenishes the ATP in your muscles so you are just barely ready to perform another set.

[BAH HUMBBUG!]

I started a new diet myself which consists of no fast food whatsoever, lots and lots of water, apple juice, grape juice, vegetables, fruits, and organic food from my local health food store. I also started going to the gym four days a week and I've noticed a significant change in my body, my confidence, and just my health in general.

Before I was eating fast food such as Burger King or Taco Bell every single day/night due to my late work schedule. My weight reached 282lbs and I was feeling miserable all the time, having no confidence, and just continuing to eat myself into absolute obesity. I've lost a total of 23lbs so far due to my change in lifestyle and it consists of mainly cardio, light/heavy weight lifting, and watching what I eat.

By simply removing all fast food and sodas from my food intake I've made great progress. My actual weight goal at the moment is to get down to at least 240 or 230.

Nice. Congratulations :up: Keep at it :up:

Eliminating the juices will get rid of excess calories too. :up:

There's often just as many if not more calories and sugars in juices as there is in sodas.

[Phaser]

Thanks for replying, jag.

It's possible you just need a week off. Sounds like you're getting some complex carbs in you with the right timing before you work out, so I'm not entirely inclined to think it's a nutrition issue, though it could be. Try a whey protein shake about 15 minutes before you start to lift and see if that helps. Also, post your full routine so I can get a look at it (lifts you do on each day you work out, frequency, etc.). It's possible you are a victim of overtraining.

OK, here goes. Like I said, I work out alternate days:

Saturday: Chest, triceps
Monday: Shoulder, biceps
Wednesday: Back, Legs

I don't regularly do cardio in the days between, though. Sometimes I might, like a 2km jog, football or swimming once or twice a week. I don't usually do more than 3 exercises per main muscle group. That puts it at 6 (or max. 7) exercises of 3 sets of 8-10 reps. I do a 5 minute warmup and 65-70 reps of ab crunches before the main lifts and finish off with one or two forearm exercises. Oh and I do regularly take a protein shake with my pre-workout oatmeal and it doesn't seem to be helping either.

I do my best to resist overtraining. I don't recall ever working out more than an hour or 75 minutes at most. And I avoid take too much more weight than what my body can comfortably handle, save for the last set when I really push it, but still nowhere near breaking point so that I have some strength remaining for the other exercises.

Whey is a fast acting, fast absorbing protein, which means it gets into your bloodstream quickly to feed the muscles. This can be useful just prior to a workout to ensure the muscles are well fed during your routine, but it's MOST useful just after a workout (like, in the first 10-20 minutes following your workout). When you finish lifting, you have completely depleted your glycogen stores and your body is at or on the verge of catbolism, where it starts burning muscle for fuel. You need protein that will get into your blood stream as rapidly as possible and whey is the absolute best thing to do that with. A lot of people also use dextrose, maltodextrin or Waxy Maize Starch (my favorite) to stimulate an insulin spike which will pull the nutrients into your bloodstream from a whey shake even MORE rapidly. This chases off catabolism and begins refeeding the muscles almost immediately so that they can rest and repair themselves from all the damage you just did to them. Muscle growth happens when you tear the muscle fibers through intense training and then allow them to repair themselves, after all.

So should I drop my pre-workout protein shake or will it be too much if take it both before and after exercise?

The "V" will come from working your shoulders as well as your back, actually. For shoulders:

Military Press
Side Lateral Raises
Rear Delt Rows
Face Pulls
Barbell Shrugs

For your back:
Pullups (shoulder width grip AND hammer grip styles)
Deadlifts or Rack Deads
Rack Chins
Cable Rows
Barbell Rows

All of those will help bring on "The V" over time. :up:

jag

So how do you suggest I fit them in my routine?

[BAH HUMBBUG!]

Personally I eat a bowl of oatmeal and 2 whole eggs and 3 egg whites then hit the gym roughly 1 1/2 - 2 hours later.

That or I get up at 7am and head right to the gym. But that's jut me.

[LastSunrise1981]

Nice. Congratulations :up: Keep at it :up:

Eliminating the juices will get rid of excess calories too. :up:

There's often just as many if not more calories and sugars in juices as there is in sodas.


Thanks :up:

Speaking of drinks. What do you know about green tea? My ex girlfriend was saying that it's a great way of maintaining a healthy diet drink. I'm not a big fan of tea at all and only tried it once in my life.

[Manic]

Thanks :up:

Speaking of drinks. What do you know about green tea? My ex girlfriend was saying that it's a great way of maintaining a healthy diet drink. I'm not a big fan of tea at all and only tried it once in my life.
Can someone follow up their reply with an opinion about black tea? Because I drink that all the time.

[BAH HUMBBUG!]

Thanks :up:

Speaking of drinks. What do you know about green tea? My ex girlfriend was saying that it's a great way of maintaining a healthy diet drink. I'm not a big fan of tea at all and only tried it once in my life.

Well from what I have read it is great for you. The Catechins one kind is EGCG is what makes them so good for you. But it really depends on what kind you get.

Arizona Green Tea. Not so much with levels of only 39mg/5mg. Where as other brands like Honest Tea Organic Honey Green Tea has 215mg/71mg.

So it depends on what kind you get.

Don't know much about black tea but it's supposed to be good for you as well.

[BatoutofHell]

I think Black Tea has some caffeine in it...or is it white tea? I've got some downstairs thats supposed to be a bit of a pick me up. Might want to check it out, depending on if you want caffeine or not.

[Hush]

Does Bench hit the inside of your pecs or the outer areas of the muscle? Me and my dad were arguing about it. I say flies hit the inside and Bench hits the outside and i checked bodybuilder.com and could'nt find it any help?

[Golgo-13]

Just got back from the Cheesecake Factory. Got myself an original flavored Cheesecake.........my kryptonite. Yummy. :up:

[mrvlknight21]

Just got back from the Cheesecake Factory. Got myself an original flavored Cheesecake.........my kryptonite. Yummy. :up:



That is my favorite restaurant in the world! Unfortunately I have to go to Atlanta to get some!
I have been to 2 of the Atlanta locations, 1 in San Fran and 1 in Orlando (but that one was a Cheesecake Express).
JEALOUS!

[Warhammer]

Hello, guys. A few months ago, I finally decided to start working out again, and keep working out. Now, that mentality of working out and staying fit is branded in my head, and lifting weights has become a habit again. I need help with something, and need a couple questions answered.

- What are some of the most simple, yet effective ways to build shoulder muscle? I have limited resources, and only have dumbbell and a curl bar.
- What are some of the most simple, yet effective ways to build triceps? Same as above.

[kainedamo]

According to Wii Fit I've lost 9lb in a day. Can this be right? :huh:

[Colossal Spoons]

I'm off to climb rocks :up:

[Alexia Dark]

Is it normal to feel numb, immobile and like you want to fall asleep during a workout?

[Golgo-13]

Is it normal to feel numb, immobile and like you want to fall asleep during a workout?

That is odd. :huh: Usually working out WAKES ME UP, if i begin a workout out feeling sluggish. You might be over training. There's been one time were i felt really drained and tired BEFORE i worked out, and that's when i was over training and was coming down with the flu. Not sure about the numb thing.

[kainedamo]

Is it normal to feel numb, immobile and like you want to fall asleep during a workout?

Are you getting your vitamins? Make sure you eat plenty of fruit each day.

[jaguarr]

Thanks for replying, jag.



OK, here goes. Like I said, I work out alternate days:

Saturday: Chest, triceps
Monday: Legs, Shoulder
Wednesday: Back, Biceps

If you're going to run a three day split, run it like I changed it to above. It will let you focus on back and legs more intensely as key, core muscle groups rather than trying to do back and legs on the same day. I need to see the lifts you are doing each day, in the order you do them and how many sets and reps you do of each in order to help you any further, though.


I don't regularly do cardio in the days between, though. Sometimes I might, like a 2km jog, football or swimming once or twice a week. I don't usually do more than 3 exercises per main muscle group. That puts it at 6 (or max. 7) exercises of 3 sets of 8-10 reps. I do a 5 minute warmup and 65-70 reps of ab crunches before the main lifts and finish off with one or two forearm exercises. Oh and I do regularly take a protein shake with my pre-workout oatmeal and it doesn't seem to be helping either.

Good on the warmup. Bad on the cardio not being done on non-lift days. Post your typical diet including caloric and macronutrient intake and breakdowns. Let's see if there's something going on in what you're eating that's dragging you down. What's your caffeine intake look like and how much sleep do you get typically as well?


I do my best to resist overtraining. I don't recall ever working out more than an hour or 75 minutes at most. And I avoid take too much more weight than what my body can comfortably handle, save for the last set when I really push it, but still nowhere near breaking point so that I have some strength remaining for the other exercises.

Don't see a problem here, really.


So should I drop my pre-workout protein shake or will it be too much if take it both before and after exercise?

Should be fine to use both before and after. Just keep your water intake up to ensure your kidneys are getting enough to process all that protein and you should be fine.


So how do you suggest I fit them in my routine?

Post your full routines, as I requested above and we'll go from there.

Thanks :up:

Speaking of drinks. What do you know about green tea? My ex girlfriend was saying that it's a great way of maintaining a healthy diet drink. I'm not a big fan of tea at all and only tried it once in my life.

Green tea is full of anti-oxidants and ECGC which is great for combating bacterial infections in the body that can impact your immune system as well as keeping your metabolism operating optimally so you are more consistently using your bodfat as a fuel. Keep away from the Arizona Iced Tea and other store-bought blends as they are usually full of sugar and HFCS which defeats the purpose entirely. Just get some bags and make it fresh or even some sun tea with a bit of honey to sweeten it if you need that. I drink a cup of black or green tea every morning and that's about the only caffeine I ingest all day.

Can someone follow up their reply with an opinion about black tea? Because I drink that all the time.

Black tea also has a lot of the same properties as green tea, though not as much in certain aspects. I don't think it carries much ECGC, either. Also has more tannins in it. Still, a pretty good drink all in all, as long as you're brewing it yourself.

Does Bench hit the inside of your pecs or the outer areas of the muscle? Me and my dad were arguing about it. I say flies hit the inside and Bench hits the outside and i checked bodybuilder.com and could'nt find it any help?

Technically, you're both right. Research suggests that it's possible to affect whether benching hits the lower, mid or upper parts of the pectoral group by changing the incline of the bench but it is nearly impossible to impact whether the movement effects the anterior or interior portion of the muscle by changing up your grip. The movement hits both the interior and anterior portions of the pectoral group equally when using proper form and focusing on the mind-muscle connection. The problem is that most people don't use the entire pectoral group to perform the lift, often employing the deltoid and collar-plate chain far more than they should to push with, rather than focusing on truly pushing with the pectoral group and squeezing at the top of the movement to ensure full muscle group employment. This is usually a symptom of people pushing far more weight than they should on the lift, forcing them to use the shoulder group more than the pectoral group (also known as lifting with your ego).

Hello, guys. A few months ago, I finally decided to start working out again, and keep working out. Now, that mentality of working out and staying fit is branded in my head, and lifting weights has become a habit again. I need help with something, and need a couple questions answered.

- What are some of the most simple, yet effective ways to build shoulder muscle? I have limited resources, and only have dumbbell and a curl bar.

I'll just repost my answer to Phaser for you on this one, minus the face pulls since you don't have access to a cable system:

Military Press
Side Lateral Raises
Rear Delt Rows
Barbell Shrugs


- What are some of the most simple, yet effective ways to build triceps? Same as above.

Dips
Close Grip or Reverse Grip Bench
Dumbbell Pullovers

According to Wii Fit I've lost 9lb in a day. Can this be right? :huh:

Water weight.

Is it normal to feel numb, immobile and like you want to fall asleep during a workout?

No. It's not. Are you getting enough sleep at night? Proper nutrition? If "no" or "maybe", there's probably your answer. If "yes", maybe it's time to get yourself checked out by your doc to make sure everything is okay with you.


jag

[ShadowBoxing]

I got to try one of those old school, 90 degree leg presses this week. It was awesome.

[Phaser]

If you're going to run a three day split, run it like I changed it to above. It will let you focus on back and legs more intensely as key, core muscle groups rather than trying to do back and legs on the same day.

So legs before shoulders, then?

I need to see the lifts you are doing each day, in the order you do them and how many sets and reps you do of each in order to help you any further, though.

OK, save for ab crunches (3 sets of 20-25), forearm exercises (3 sets of 20-25) and calf raises (3 sets of 20), pretty much all my lifts are 3 sets of 10 (8 if I'm increasing the weight for that last killer set):

Chest: Bench press, incline bench press, dumbell flyes
Triceps: Tri pushdowns, bench dips (with weight on laps), pullovers
Shoulders: Dumbell/Barbell shoulder press, side lateral raises, dumbell rear delt row
Biceps: Barbell/dumbell curls, preacher curls, incline dumbell curl
Legs: Ass-to-grass squats, calf-raises, lying leg curls
Back: Lower back hyperextensions, pulldowns (front), seated cable rows
Forearms: Reverse barbell curls, Standing Palms-Up Barbell Behind The Back Wrist Curl or wrist curls

Feel free to suggest better, more effective exercises/routines - especially ones that could really jack up my shoulders.

Good on the warmup. Bad on the cardio not being done on non-lift days. Post your typical diet including caloric and macronutrient intake and breakdowns. Let's see if there's something going on in what you're eating that's dragging you down. What's your caffeine intake look like and how much sleep do you get typically as well?

Breakfast: French toast with a glass of apple juice or three bananas and an apple with a glass of milk
Lunch: Meat and chicken on alternate days, vegetable curry with brown bread
Dinner: Salad, tuna fish or boiled eggs
In-between meals (around twice a day): cucumbers, carrots or apples. And in summer, I take a little bit of water melon or mangoes instead if available.
Caffeine: Red tea twice a day while in office. That's it.
Supplements: Whey protein (before or after workout, depends), GNC Mega Men multivitamins, Omega 1000 fish oils

My sleep hours vary - sometimes I sleep 4-5 hours in the night and then make up for it with a short nap (1-1.5 hrs) during the day. If I get a full night's sleep (7-8) hours, then normally I don't take any naps.

[Manic]

I've got a conflict.

It's bad enough I had to skip my planned chest workout on Saturday due to my arms still being unbelievably sore from my shoulder workout on Thursday. Now my arms are still really sore and stiff, and today is my planned arm workout. I might just go in and do cardio.

By the way, Tuesday is my planned day for legs. Is it okay for me to still walk/run after a leg workout and the day after?

[JStorm]

I've got a conflict.

It's bad enough I had to skip my planned chest workout on Saturday due to my arms still being unbelievably sore from my shoulder workout on Thursday. Now my arms are still really sore and stiff, and today is my planned arm workout. I might just go in and do cardio.

By the way, Tuesday is my planned day for legs. Is it okay for me to still walk/run after a leg workout and the day after?

o.O

You might not want to run, after the workout - but the day after is fine. As for walking around - stay away from that for at least a week.

[Savage]

Hey guys. I've reached where I want to be when it comes to bulking (borderline 200 but not over) and I'm ready to focus strictly on going lean. I've been reading Jag's page and all and I just need some advice on steady state cardio work. Like is there such a thing as overdoing it when it comes to cardio like there is with bulking, what is too little, and how much cardio a week is okay?

And yeah, I know how much dieting is a factor so I've pretty much gone completely cereal, fruits and vegetables with the occasional meat (since that seemed to work so well last time even though it wasn't what I wanted).

[BAH HUMBBUG!]

Alright so I hit my chest today. Pretty good workout. But again Jag I switched up my grip for my dips and I still don't feel like I am really hitting my lower pecs. I may be wrong, I guess I will have to see tomorrow but I did what you told me.

Elbows out, leaned forward, head down and I really focused on hitting my lower chest. Maybe it's just me. Maybe I should try a different exercise for my lower pecs for now?

Anyone suggestions?

[jaguarr]

I got to try one of those old school, 90 degree leg presses this week. It was awesome.

Used one of those in college. Loved it. :up:

So legs before shoulders, then?

Yes. You always want to work your larger muscle groups first, starting with your compound movements, so you are fresh for them and able to use more weight with perfect form. Helps promote growth and hopefully prevents injury because you aren't doing a compound lift when you're already buggered out and not performing optimally thereby increasing the likelihood that you'll EFF up and do something wrong that will get you hurt.



OK, save for ab crunches (3 sets of 20-25), forearm exercises (3 sets of 20-25) and calf raises (3 sets of 20), pretty much all my lifts are 3 sets of 10 (8 if I'm increasing the weight for that last killer set):

EVERY set should be killer, not just the last one. You should be right at the edge of failure at the end of every set. Try some progressive loading where you increase the weight on each set.

Let's go ahead and break this out into an actual split, lifts in the order you should be doing them:

Chest/Tri's:
Bench press
incline bench press
dumbell flyes
Pullovers
Bench Dips
Tri pushdowns

Legs/Shoulders
Ass-to-grass squats
calf-raises
lying leg curls
Dumbell/Barbell shoulder press (Military Press)
side lateral raises
dumbell rear delt row

Back/Bi's:
Lower back hyperextensions (Would really like to see deadlifts here instead of hypers)
pulldowns (front) - Front only, never behind the back; shoulder-width grip. Graduate to pullups as soon as you can
seated cable rows
Barbell/dumbell curls
preacher curls
incline dumbell curl
Forearms: Just do one exercise. Your forearms are already getting plenty of work with the gripping they're doing on the rest of your lifts.


Breakfast: French toast with a glass of apple juice or three bananas and an apple with a glass of milk
Lunch: Meat and chicken on alternate days, vegetable curry with brown bread
Dinner: Salad, tuna fish or boiled eggs
In-between meals (around twice a day): cucumbers, carrots or apples. And in summer, I take a little bit of water melon or mangoes instead if available.
Caffeine: Red tea twice a day while in office. That's it.
Supplements: Whey protein (before or after workout, depends), GNC Mega Men multivitamins, Omega 1000 fish oils

Alright, I see a fundamental problem here. Every meal should have a 40/40/20 split of protein/complex carbs/healthy fats. You are getting almost NO protein in the mornings. None! And fruit as a snack is fine, but I don't even count fruit or vegetables in my diet from a caloric standpoint. They are FREE and you can eat as much as you want of them as far as I'm concerned (though you CAN overdo it on the fruit, given it does have some fructose in it). Check the nutrition part of the link in my sig and seriously consider tracking your diet in Fitday.com and managing your diet to get the nutrition breakdown I describe above as well as ensure you are consistently getting the right amount of calories and macronutrients (there are some calculators I have links to to help you figure out your caloric intake and macronutrient breakdown).


My sleep hours vary - sometimes I sleep 4-5 hours in the night and then make up for it with a short nap (1-1.5 hrs) during the day. If I get a full night's sleep (7-8) hours, then normally I don't take any naps.

This is another issue for you. You need to consistently get at least 7 good hours of sleep in every night if you're going to train hard. You're not getting enough sleep right now.


Hey guys. I've reached where I want to be when it comes to bulking (borderline 200 but not over) and I'm ready to focus strictly on going lean. I've been reading Jag's page and all and I just need some advice on steady state cardio work. Like is there such a thing as overdoing it when it comes to cardio like there is with bulking, what is too little, and how much cardio a week is okay?

And yeah, I know how much dieting is a factor so I've pretty much gone completely cereal, fruits and vegetables with the occasional meat (since that seemed to work so well last time even though it wasn't what I wanted).

Try doing 10-15 minutes of cardio after you lift and then 30-45 minutes of intense cardio on days you don't lift. Start there before you change your diet around, much. Most people don't do enough cardio and that's why they have a hard time cutting. Start there, let it ride for a couple of weeks and THEN look at your diet. You need to create a ~500 calorie deficit from what your body is used to burning to drop weight, so increase your caloric burn rate first. Keep your protein intake high (and your water intake) to stave off muscle loss.

Alright so I hit my chest today. Pretty good workout. But again Jag I switched up my grip for my dips and I still don't feel like I am really hitting my lower pecs. I may be wrong, I guess I will have to see tomorrow but I did what you told me.

Elbows out, leaned forward, head down and I really focused on hitting my lower chest. Maybe it's just me. Maybe I should try a different exercise for my lower pecs for now?

Anyone suggestions?

Try decline bench press if dips aren't working for you. It does take time and practice to get the hang of focusing on the chest with dips.

jag

[BAH HUMBBUG!]

Word :up:

I won't give up yet. I'll keep at them for a couple/few more weeks and see how things go. Plus I'll see how my chest feels tomorrow. :up:

[Hush]

I've been doing dips for a coupole of years now and it really is just a matter of focus and how exactly you are doing them. Are you using a dip bar or just putting your arms behind you and on your bench and raising and lowering your body?

[Golgo-13]

A great source of 'energy' before a work-out (or as i use it -before a Jiu Jitsu competition) is a smoothie made from the Brazilian fruit, Acai. Yummie. :yay:

[BAH HUMBBUG!]

I've done them for years too (off and on). That's why I like them so much. I get a good workout from them, I just don't feel I am really hitting my sternal head as much as I should be.

There are only two types of dip machines/equipment to use. One is an assisted machine, which I don't use the other is a pull up/abs/dips combo which I do use. But the bars are not adjustable so today I really put my elbows out and head down. I really tried to focus on my chest.

Like I said, we'll see what happens. I just switched my hand position today.

But what is odd, is when I am at my place or a friends or out somewhere and I am just screwing around just hanging out. I will do a few dips in a kitchen or something where to corners meet in an L-Shape and I feel like I really hit my chest hard that way.

[Colossal Spoons]

A great source of 'energy' before a work-out (or as i use it -before a Jiu Jitsu competition) is a smoothie made from the Brazilian fruit, Acai. Yummie. :yay:

Acai and Goji were starting to get popular when I was still working at GNC

[Colossal Spoons]

I did face pulls for the first time in about a month this evening. Really complemented the BB shrugs :up:

[kainedamo]

What the **** are face pulls? :huh: Sounds immense.

[Colossal Spoons]

Hard to describe, google it lol

[Golgo-13]

Hard to describe, google it lol

It sounds more like torture!

[Colossal Spoons]

I'm sure my traps will agree with you tomorrow lol

[kytrigger]

Quesion:
My old split was 4 days of weight lifting with the off days being cardio (usually 1 day of nothng whatsoever also.

Now hoever, I have to do cardio Monday through Friday (I run somewhere between 4-6 miles everyday) and now I have time to lift weights again. I've always been against heavy cardio and weights in the same day though.

Is there anything I shold do to make sure the weight lifting isn't hindered by all the cardio I'm doing? What supplements would help with this? right now I'm just on multi-vitamins and fish-oils, but I am getting some BCAAs and Protein shakes this week, anything else?

[BAH HUMBBUG!]

Short answer, do light cardio on the days you lift and after you lift.

Flax oil and....damn can't remember the name

[The Geek Vault]

I'M GOING TO THE GYM TOMMORROW, and then over the weekend I'm going to the vitamin shoppe to pick up some good fat burning and muscle building pills and such

[Colossal Spoons]

Muscle building pills?

[BAH HUMBBUG!]

Steroids?

[BAH HUMBBUG!]

I'M GOING TO THE GYM TOMMORROW, and then over the weekend I'm going to the vitamin shoppe to pick up some good fat burning and muscle building pills and such

Not good.:down

[jaguarr]

I'M GOING TO THE GYM TOMMORROW, and then over the weekend I'm going to the vitamin shoppe to pick up some good fat burning and muscle building pills and such

Instead of wasting your money on supplements you don't need that won't do anything but cause your wallet to lose weight and could potentially screw up your endocrine and immune systems, how about you get your diet in order and learn how to work out to maximum efficiency? Just a thought.

jag

[ShadowBoxing]

Muscle building pills?
The former GNC employees getting a good laugh over this, lol.

I can't tell you how many times people would come in and say "Do you have any protein/weight gainer pills?". I felt like responding "are you retarded".

[user123456789]

cell tech hardcore is the answer.

that is all.

[Colossal Spoons]

The former GNC employees getting a good laugh over this, lol.

I can't tell you how many times people would come in and say "Do you have any protein/weight gainer pills?". I felt like responding "are you retarded".

Haha, took me back for a minute. "Food" was my answer to a lot of those kinds of people's questions.

[jaguarr]

Dude....if you eat Ben & Jerry's WHILE doing cardio you can drop bodyfat and put on muscle all at the same time! :up:

jag

[BAH HUMBBUG!]

Yes, sweet :up: I knew that would work for me. :D

[Colossal Spoons]

Cardio Garcia

[BAH HUMBBUG!]

Damn it. I strained part of my lumbar muscle yesterday at the gym. It doesn't feel too sore today though. So I should be able to get back in the gym tomorrow and hit my back day. Hopefully it's only one more day. :Up:

[jaguarr]

Cardio Garcia

Un-Chunky Monkey

Damn it. I strained part of my lumbar muscle yesterday at the gym. It doesn't feel too sore today though. So I should be able to get back in the gym tomorrow and hit my back day. Hopefully it's only one more day. :Up:

Listen to your body. Don't be a hero and try and lift through an injury, particularly back injuries. Learn to know when it's just not a good idea to go at it anyway and when you can get away with it. :up:

jag

[Colossal Spoons]

My traps! Ow!

[BAH HUMBBUG!]

Un-Chunky Monkey



Listen to your body. Don't be a hero and try and lift through an injury, particularly back injuries. Learn to know when it's just not a good idea to go at it anyway and when you can get away with it. :up:

jag


That's why I didn't go this morning. :up: I tried a few pull ups on my pull up bar at home and I certainly could have done more and I think I could have gone to the gym and done some back work. But I knew I shouldn't and give myself at least another day to rest.

I don't know if I will hit my back tomorrow for sure, but I think I will be able to. Just have to see how it feels tomorrow morning. :up:

Until then, ice and heat. :up: :D

[jaguarr]

My traps! Ow!

:huh:

jag

[kainedamo]

I'm disappointed slightly by how much weight I've lost so far since my new regime. I suppose it's still early. At the end of the week I should see how much I've lost since starting.

On my Wii Fit graph, I see my weight has went up, down, down, up, down, up, down. I know that one of the ups was because of drinking. One of the ups was because of a chinese. Stupid chinese! Buddy of mine came over to hang out and ordered chinese, he couldn't finish it and he offered it to me. I was all like "no, better not! No junk food for me anymore!" but I ate it :csad:

[BAH HUMBBUG!]

Just think positive. Attack those weights like they are punk ass *****es! :up: :D

Works for me :D

[amazingfantasy15]

I'm disappointed slightly by how much weight I've lost so far since my new regime. I suppose it's still early. At the end of the week I should see how much I've lost since starting.

On my Wii Fit graph, I see my weight has went up, down, down, up, down, up, down. I know that one of the ups was because of drinking. One of the ups was because of a chinese. Stupid chinese! Buddy of mine came over to hang out and ordered chinese, he couldn't finish it and he offered it to me. I was all like "no, better not! No junk food for me anymore!" but I ate it :csad:

What kind of frequency are you weighing yourself, everyday? If it's everyday, you should probably change that and start looking at the weekly results instead. Overall you've lost weight right, so that's good, you're not gonna lose everything all at once, it'll take time.

[Colossal Spoons]

:huh:

jag

The after-effects of facepulls :(:up:

[Dangerous]

Today in the gym was amazing, bench machine was cool- sets of 100kg, did concentrated curls, loads of delts/tricep stuf, on quads I maxed out the machine, at the end of the workout I did shoulder dips & pull ups and was surprised by how easy they were.

Blasted off 20 dips, then another 20, then 10, then 10, good stuff.
Chins wide angle grip 10, 10, 5, 5,

Strawberry Whey goes into my stomach via the mouth receptacle.

I'm feeling strong today, gonna pop off and do another home sess in the garage now.

FEEL THE BURN MFS!

[jaguarr]

I'm disappointed slightly by how much weight I've lost so far since my new regime. I suppose it's still early. At the end of the week I should see how much I've lost since starting.

On my Wii Fit graph, I see my weight has went up, down, down, up, down, up, down. I know that one of the ups was because of drinking. One of the ups was because of a chinese. Stupid chinese! Buddy of mine came over to hang out and ordered chinese, he couldn't finish it and he offered it to me. I was all like "no, better not! No junk food for me anymore!" but I ate it :csad:

Water weight.

The after-effects of facepulls :(:up:

If you're doing them right, face pulls should be hitting your upper back/rear delts MUCH more than your traps.

jag

[Colossal Spoons]

If you're doing them right, face pulls should be hitting your upper back/rear delts MUCH more than your traps.

jag

Then the shrugs are even more to blame then. Went from DB back to BB for the first time in like 5 months.

[jaguarr]

Then the shrugs are even more to blame then. Went from DB back to BB for the first time in like 5 months.

Yeah, I'd say that's probably the likely culprit, not the face pulls.

jag

[Colossal Spoons]

I'm doing back today(I do rear delt work on back day) so I'm sure I'll have legit aches and pains tomorrow

[BAH HUMBBUG!]

What do you guys like better? DB shrugs or BB shrugs?

[jaguarr]

BB Shrugs. My traps respond to HEAVY-ASS WEIGHT in order to get them to grow. Barbells Shrugs let me really hit them hard and heavy in a way that DB's simply cannot.

jag

[Colossal Spoons]

I maxed out the gym's DBs (120s) so I kinda had to go back to BBs. I used a new grip that focuses more on the traps and less on the biceps like my last grip did; so I wasn't able to lift as heavy but I'm still in crazy amounts of pain. :up:

[Borat]

BB Shrugs. My traps respond to HEAVY-ASS WEIGHT in order to get them to grow. Barbells Shrugs let me really hit them hard and heavy in a way that DB's simply cannot.

jagFor me, medium weight DB shrugs work best. In my mind I focus on my traps going all the way up to my ears and I hold for a second or 2. For some reason heavy-ass weight for shrugs doesnt do the trick for me. Just goes to show everyone is different. :word:

[jaguarr]

For me, medium weight DB shrugs work best. In my mind I focus on my traps going all the way up to my ears and I hold for a second or 2. For some reason heavy-ass weight for shrugs doesnt do the trick for me. Just goes to show everyone is different. :word:

Heavy-ass weight with poor form and lack of mind-muscle connection won't bring results, either. It's all about form and really focusing on the muscle group you are working. I know a few guys who have better luck with DB shrugs, but the vast majority of the ones I know that are serious lifters are BB devotees.

At any rate, I had to back off on my BB shrugs for a bit. I already have no neck and it was starting to get a bit out of hand. My traps get plenty of work from the deadlifts that I do. I may reintroduce shrugs back into the mix at some point, possibly doing them every couple of weeks or so, but right now it's redundant for me and overkill, making my shoulders appear a bit imbalanced because my traps got a bit too big for my liking.

jag

[Colossal Spoons]

I wouldn't mind losing my neck :up:

http://ifitandhealthy.com/wp-content/images_celeb/bill-goldberg-diet-and-workout.jpg

[BAH HUMBBUG!]

Lol. Awesome. Well I use BB shrugs right now, then again I only weigh 160lbs ish depending. But I feel stronger everyday. It's funny how fast your body will develop strength before it gains size.

At least in my case. I feel a lot stronger but haven't gotten that much bigger. Although I do know that there are other factors involved, how much I eat and what types of lifts and how many reps and sets I do.

But My arms are only slightly bigger and my legs are actually a little smaller but I feel stronger all around right now. I would say my back has grown the fastest out of all of my body. :up:

[Alexia Dark]

I lost 2.5 pounds in the last two weeks. I hope that means that something's actually happening, and I'm actually losing weight and will continue to. Anyway, it's a good sign.

[BAH HUMBBUG!]

As long as you are sticking to your diet and continuing with your exercise routine you should continue to lose the weight. :up:

[BAH HUMBBUG!]

So i have been reading up a little more on plyometrics and found some interesting stuff.

One article says that a person should not attempt ploymetrics until they have developed a strong enough base from weight training already. This I knew, but they went on to give approximate numbers.

It said that one should be able to perform 1.5-3x their body weight for squats for lower body plyometrics before attempting them.

It then said that one should be able to perform 1-2x bench of their own body weight before performing upper body plyometrics.

I was just wondering how these numbers sound to you guys? To me they sound about right.

[Manic]

I'm horrible at this dieting thing. After spending all day eating granola bars, protein shakes, and subway, I came home from the gym to find that my grampa had bought my a king size Butterfinger. It never stood a chance.

[Colossal Spoons]

Write "No!" on your hand every morning. When you're feeling weak, just look at your hand. You can't miss it if you're getting ready to shovel food into your maw lol

[mrvlknight21]

So i have been reading up a little more on plyometrics and found some interesting stuff.

One article says that a person should not attempt ploymetrics until they have developed a strong enough base from weight training already. This I knew, but they went on to give approximate numbers.

It said that one should be able to perform 1.5-3x their body weight for squats for lower body plyometrics before attempting them.

It then said that one should be able to perform 1-2x bench of their own body weight before performing upper body plyometrics.

I was just wondering how these numbers sound to you guys? To me they sound about right.

Are we talking about bodyweight plyometrics? Like plyo pushups and depth jumps and such? If so, then I disagree with the numbers thing. There are plenty of folks who do only bodyweight work and they progress to the plyo work with no problem, even though they never touched a weight.
Don't get me wrong, Im sure if you can handle those loads, you will be fine for the plyo work, but I am saying being able to do that is not a prerequisite for safe and efficient plyo work.

[Dangerous]

I did two workouts yesterday and have stiff arms for the first time in months, must have done some good.

Reckon I might hit it again tonight.

Might stick a pic or two up here soon.

[amazingfantasy15]

Ran 4.4 miles at a 8:25 pace using the hills option on the treadmill yesterday and another 3.9 this morning at a 9:00 minutes pace. Hoping to go under a 9:00 minutes pace at the 10k I'm running this Saturday. It's not hard to run at a 8:30 pace in the afternoon, but tough in the morning, just cause I don't run that much in the morning and the muscles are usually still stiff for the first mile or two. Trying to change that, but the call of sleep wins more often than the call to run in the morning.

[BAH HUMBBUG!]

:mad: By back is still sore. :down

Oh well, like you said Jag, my body is trying to tell me something.

Do you think it's still ok if I do leg, arm and abs work?

[jaguarr]

:mad: By back is still sore. :down

Oh well, like you said Jag, my body is trying to tell me something.

Do you think it's still ok if I do leg, arm and abs work?

If you think you can do those without utilizing any of your back or core muscles at all, go for it. Good luck with that, though. ;)

jag

[BAH HUMBBUG!]

Ok ok. I'll lay off of it. Just sucks, I am feeling so strong and my body is starting to get to a low enough body fat % that I am seeing some really good results.

I look as good as I have since I graduated high school. :up: But I weight about 25lbs more right now so I have even better muscle build.

[BAH HUMBBUG!]

Alright so here is my new updated workout routine. Any advice? I am probably going to want to switch it up in the next 2-4 weeks, so other than more sets or more reps or more weight, any suggestions for more or different exercises?

Am I overloading my muscles enough? Are there body parts where I can add another routine? Are there body parts I am enough hitting enough? I am going to be adding plyometric exercises in the next one to three weeks. I am just going to start off with one upper body and one lower body routine. I am going to incorporate clapping push ups and I already do russian lunges. Should I remove any upper body or lower body exercises?

Monday
Chest
Incline DB press 35lbs 3x12
Dumbbell Flies 35lbs 3x10
Dips 3x12, 10, 10

ABS
Sit up Bench w/20lb plate 3x16
Lying leg raises with 10lb medicine ball between feet 3x10, 8
Sit up Bench leg raises 3x12


Tuesday
Back
Dead lifts 155lbs 3x6
Pull ups 3x as many as I can do usually 8-10, 4-6, 2-4
One Arm Dumbbell Rows 40lb 3x10
Seated Rows Bar High to Chest 90lb 3x10
Cardio later in the day playing basketball

Wednesday
Legs
Quads
Barbell Squat 145lbs 3x8-6
Dumbbell Lunges 30lb each hand 60lb total 3x6
Hamstrings
Lying Leg Curls 80lbs 3x12, 10, 8
Calfs
Calf Press on Leg Press Machine 270lb 3x10-16

ABS
Sit up Bench w/20lb plate 3x16
Lying leg raises with 10lb medicine ball between feet 3x10, 8
Sit up Bench leg raises 3x12


Light cardio

Thursday
Biceps
Alternate Dumbbell Bicep Curls 35lbs 3x8, 6 30lbs 3x6
Preacher Curl 55lbs 1x6 45lbs 2x8,6
Close Grip EZ Bar Curl 55lbs 3x8, 8, 6
Light Cardio

Triceps
Skull Crusher Full ROM 45lb DB 3x10
Dumbbell One Arm Tricep Extension Overhead 20lb 1x7, 15lb 2x8,6
Tricep Pushdown Cable Extension 80lbs 1x10, 60lb 2x10-6

Cardio playing basketball later

Friday
Shoulders
Lateral db raise 25lbs 1x6, 20lbs 2x8-6
DB Rear Delt Row 35lbs 3x12
Military Press 25lbs 3x10, 8, 6

ABS
Sit up Bench w/20lb plate 3x16
Lying leg raises with 10lb medicine ball between feet 3x10, 8
Sit up Bench leg raises 3x12

[Colossal Spoons]

Everytime I see the Zohan trailer, I wonder what Sandler did to get into the shape he's in(it's not amazing but it's a big change from his previous physique). Behold:

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

[Manic]

You know what I hate about working out? Those damn endorphins. Do you know what it's like to have a Zen playing in your ear after you finish your workout, and your ****ing jam starts to play on your way to the locker room? Do you know how hard it is to fight the urge to dance to a pre-'Monkey Business' Black Eyed Peas song when you've got a natural opiate running through your system? Pretty damn hard, let me tell you. I also find myself strangely compelled to sing in the car on my way home from the gym.

Of course, my Zen works to my advantage whenever I'm on the treadmill. Linkin Park is awesome for giving me my running cues (I alternate between walking and running), and just watch me go if "Run" by Gnarls Barkley starts playing.

[kainedamo]

So when I first started using Wii Fit on the 26th of May I weighed 12st 10lb. Now it's the 5th of June and I weigh 12st 6lb. I'm 5'10 (not 6'0 as I previously guessed). So on the BMI index I've went from overweight to just touching ideal. So it seems I'm making progress. If I keep at it I'm sure I'll get myself into the middle of ideal in a couple of months.

[amazingfantasy15]

Everytime I see the Zohan trailer, I wonder what Sandler did to get into the shape he's in(it's not amazing but it's a big change from his previous physique). Behold:

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

He had a Hollywood personal trainer and a big ass paycheck to get in that kind of shape. He also doesn't have a regular 9-5 job like most people, his job before shooting was to get in that shape.

So when I first started using Wii Fit on the 26th of May I weighed 12st 10lb. Now it's the 5th of June and I weigh 12st 6lb. I'm 5'10 (not 6'0 as I previously guessed). So on the BMI index I've went from overweight to just touching ideal. So it seems I'm making progress. If I keep at it I'm sure I'll get myself into the middle of ideal in a couple of months.

Don't expect to lose everything right away, it'll take time and dedication. Also using Wii Fit should only be in addition to other exercise and a good diet.

[Dangerous]

You know what I hate about working out? Those damn endorphins. Do you know what it's like to have a Zen playing in your ear after you finish your workout, and your ****ing jam starts to play on your way to the locker room? Do you know how hard it is to fight the urge to dance to a pre-'Monkey Business' Black Eyed Peas song when you've got a natural opiate running through your system? Pretty damn hard, let me tell you. I also find myself strangely compelled to sing in the car on my way home from the gym.

Let it out man, dance if you want.

Don't care about the situation or surroundings.

Break your socially conditioned boundaries- it kicks ass!

[Colossal Spoons]

He had a Hollywood personal trainer and a big ass paycheck to get in that kind of shape. He also doesn't have a regular 9-5 job like most people, his job before shooting was to get in that shape.

Yeah, totally. I was just curious b/c it looked like he was a bit buffer, but I wasn't sure. :up:

[jaguarr]

Let it out man, dance if you want.

Don't care about the situation or surroundings.

Break your socially conditioned boundaries- it kicks ass!


We can dance if we want to
We can leave your friends behind
'Cause your friends don't dance and if they don't dance
Well they're no friends of mine


jag

[ShadowBoxing]

Well, well, welly, welly, well-well, it looks like JustSomeDude abandoned his Trudeau diet cure (6 months ago).
http://www.youtube.com/profile_videos?user=JustSom3dud3&p=r

Here is his latest kick, martial arts...apparently he was in amazing shape, once.
RN25_woOS-I

He mentions, unknowingly, DOMS. According to him he thinks he can transform fat into muscle...tsk, tsk.

[Colossal Spoons]

S
A
F
E
T
Y

[ShadowBoxing]

Is that some acronym I don't know about?

[Colossal Spoons]

Part of the song jag was singin a few mins ago :D

[DV8]

I like Subway . . . and especially w/ their $5 footlong promotion, it's hard to resist . . . but I learned that their bread contains high fructose corn syrup :( my love affair w/ Subway is over . . .

[Colossal Spoons]

We told you that months ago! :cmad:

[jaguarr]

Well, well, welly, welly, well-well, it looks like JustSomeDude abandoned his Trudeau diet cure (6 months ago).
http://www.youtube.com/profile_videos?user=JustSom3dud3&p=r

Here is his latest kick, martial arts...apparently he was in amazing shape, once.
RN25_woOS-I

He mentions, unknowingly, DOMS. According to him he thinks he can transform fat into muscle...tsk, tsk.

That guy is an idiot. No amount of kick boxing classes at LA Gym is going to fix that.

jag

[jaguarr]

I like Subway . . . and especially w/ their $5 footlong promotion, it's hard to resist . . . but I learned that their bread contains high fructose corn syrup :( my love affair w/ Subway is over . . .

We've said that many times over the course of this thread. It's like you WANT Spoons and I to burn your house down while you're asleep. :huh:

jag

[Colossal Spoons]

We've said that many times over the course of this thread. It's like you WANT Spoons and I to burn your house down while you're asleep. :huh:

jag

The thing/guy in my avatar is a hired arson and he can be there in 2 hours. Bring your jaguar :o:up:

[Colossal Spoons]

I scared the **** outta this lady in the gym just now haha. I was on the leg extension machine and this lady was using some useless ab machine directly in front of me. Well I'm trying to start using a point of focus when I workout(stare intently at a fixed location, it worked really great BTW) and it just happened to be directly behind this lady and a little to her left but if you didn't know, you'd think I was staring straight at her. Well I'm totally destroying this spot w/ my eyes and this lady could not look any more afraid. I shaved my head bald and I have a grizzly beard, looking very criminal. After like 2 reps she gets up and walks away quickly. I wanted to apologize later but I was in the zone :o

[jaguarr]

The thing/guy in my avatar is a hired arson and he can be there in 2 hours. Bring your jaguar :o:up:

The new albums is pretty good, btw. There's some filler tunes in there, but the majority if it killer. :up:

I scared the **** outta this lady in the gym just now haha. I was on the leg extension machine and this lady was using some useless ab machine directly in front of me. Well I'm trying to start using a point of focus when I workout(stare intently at a fixed location, it worked really great BTW) and it just happened top be directly behind this lady and a little to her left but if you didn't know, you'd think I was staring straight at her. Well I'm totally destroying this spot w/ my eyes and this lady could not look any more afraid. I shaved my head bald and I have a grizzly beard, looking very criminal. After like 2 reps she gets up and walks away quickly. I wanted to apologize later but I was in the zone :o

Haha! "Gimme your protein shake, b***h, or I will physically kill you until you are dead!!!!! :cmad: "

jag

[ShadowBoxing]

That guy is an idiot. No amount of kick boxing classes at LA Gym is going to fix that.

jag
Yeah, in a video I didn't post he mused over going 5 times a week in the mornings and twice a week in the afternoons (Monday through Friday) and wanted to know if this constituted overtraining (in his words: is that too much? Not enough?):whatever:. Then he mentioned how hard Kung Fu was again, which I've tried and compared to what I do now, it's nothing to write home about.

I don't know why I did it, perhaps me being knee deep in human phys and exercise science books gave me the impulse, but when he asked for viewer feedback on his 7 times in 5 days training split I gave it to him, in a very lucid, clear and scientific manner. We'll see how that goes I guess, but I can't say I'm too hopeful. He definitely sees a finite time span in which he needs to exercise; not at all grasping to constant life committment it is. He also definitely seems to have that juvenile view that more is better, and a lot more, like excessive amounts is way better than that. He doesn't understand recovery time at all, and that ultimately will bite him in the ass.

I guess as a word to the wise to all posters here, if you train to much and push yourself too much you'll burn out before you get where you want to be.

[jaguarr]

I'm done helping fools, Shadow. Knock yourself all you want. They either learn or they do not. I'll give them the tools (such as the info in my sig link) and answer some questions, but at a certain point they've got to DO and learn instead of trying to learn by osmosis and other people's experience.

jag

[Colossal Spoons]

The new albums is pretty good, btw. There's some filler tunes in there, but the majority if it killer. :up:

jag

Absolutely kicked my workout into high gear this afternoon. The lead guy's not as "angry" as usual but still as intense :up:

[mrvlknight21]

Alright guys...want to get ripped? Here is your ticket!
http://gawker.com/tag/nightlife-trends/?i=394828&t=preparation-h-it-gets-you-shredded

[Colossal Spoons]

I've seen that talkshow before, is it supposed to be funny?

[hammy]

Would somebody please explain what is so bad about cheese? :huh:

[ShadowBoxing]

Would somebody please explain what is so bad about cheese? :huh:
Nothing really, some of it, like cottage cheese, is pretty damn good for you. In excessive amounts the fats and lactose (which the human body has trouble breaking down) can catch up with you. That said, if your aim is to get incredibly lean, like say for a contest or photo shoot, then cheese is probably something to avoid as, like Milk, it will cause you to look bloated and soft from all the sugar and lactose.

[hammy]

Hmm. Okay, thanks. I was wondering if cottage cheese was considered in the same category as other cheese. I love cottage cheese and eat a fair amount of that, but I also eat a fair mount of cheddar and parmegan. Thanks.

[ShadowBoxing]

Alright guys...want to get ripped? Here is your ticket!
http://gawker.com/tag/nightlife-trends/?i=394828&t=preparation-h-it-gets-you-shredded
Ha, yeah that reminds me of the chick at college who I was talking about my contest to. Long story short, she asks me "so, since being dehydrated makes you more ripped, how would I get dehydrated for like the beach and stuff". I didn't really know what to tell her, since dehydration is neither a fun nor safe practice...
I've seen that talkshow before, is it supposed to be funny?
They need to fire their "laugh track" guy.

[ShadowBoxing]

Hmm. Okay, thanks. I was wondering if cottage cheese was considered in the same category as other cheese. I love cottage cheese and eat a fair amount of that, but I also eat a fair mount of cheddar and parmegan. Thanks.
It's generally a good source of protein and good fats. I'd stick more to the healthier cheeses if you want to play it safe.

[hammy]

It's generally a good source of protein and good fats. I'd stick more to the healthier cheeses if you want to play it safe.
So which are the healthier cheeses?

[Colossal Spoons]

On the topic of cheese, I wanna try some Munster on a sandwich sometime. I love that stuff by itself :up:

[ShadowBoxing]

So which are the healthier cheeses?
Swiss is pretty low sodium. Aged cheeses, and feta tend to be low in lactose. Cottage cheese is another.

[hammy]

Yum. I love Swiss and Feta. Okay, thanks again.

[AndThePickles]

On the topic of cheese, I wanna try some Munster on a sandwich sometime. I love that stuff by itself :up:

Haha, I'm glad I convinced you to try that cheese :woot: Took long enough :oldrazz:

[Colossal Spoons]

I don't like to try new cheeses :O

[AndThePickles]

One day, you will try feta! And brie!

[Colossal Spoons]

Ugh

[jaguarr]

Alright guys...want to get ripped? Here is your ticket!
http://gawker.com/tag/nightlife-trends/?i=394828&t=preparation-h-it-gets-you-shredded


What in the blue hell? :huh:

jag

[jaguarr]

Mmmm.....Bleu Cheese......mmmmmmm...

jag

[BAH HUMBBUG!]

That guy is an idiot. No amount of kick boxing classes at LA Gym is going to fix that.

jag

"You can fix ugly, you can't fix stupid."

[AndThePickles]

Ugh

You said "ugh" to the Munster before you tried it too, doofus!

[kainedamo]

I lost another lb yay!

[Manic]

I gained back another notch in my belt!

[kainedamo]

I'm all sweaty from my workout. I'm gonna take pics!

[Colossal Spoons]

Wait! Kaine, stop. Oh Lord, I'll leave the Hype :(

[Manic]

If you post pictures, I'll call a mod. I'll do it!

[BAH HUMBBUG!]

I'm down to 155lbs :( :down

[Colossal Spoons]

I'm down to 155lbs :( :down

Aw. EAT!

[BAH HUMBBUG!]

I know, I am. But I also haven't been able to go to the gym since Monday so I don't have as big of an appetite. :(

[jaguarr]

I know, I am. But I also haven't been able to go to the gym since Monday so I don't have as big of an appetite. :(

No one gets big from eating only when they are hungry.

jag

[Manic]

As a fat man, I can back up that statement.

[BAH HUMBBUG!]

No one gets big from eating only when they are hungry.

jag

I know, I just mean I haven't been as active so I am not eating as much as I normally do that's all. I'm still hungry and eating as much as I can, just not as much as I do everyday.

[jaguarr]

I know, I just mean I haven't been as active so I am not eating as much as I normally do that's all. I'm still hungry and eating as much as I can, just not as much as I do everyday.

Gotta keep up your caloric intake, even if you're taking a week off. You'll lose progress and muscle because you're not getting enough nutrition. Diet should be maintained with just as much religion as your workouts.

jag

[BAH HUMBBUG!]

Gotta keep up your caloric intake, even if you're taking a week off. You'll lose progress and muscle because you're not getting enough nutrition. Diet should be maintained with just as much religion as your workouts.

jag

:up:

[kainedamo]

I'm happy with my slow and steady progress at losing weight. Hopefully if I keep at it my stomach won't look so damn bloated. I won't post the pics but keep them for myself as part of keeping track of my progress. Unless you guys wanna see and see if theres any difference between now and last time I posted pics here.

[Colossal Spoons]

No no, Kaine this is all about you and whether or not you've made progress. Although, I think I remember Shadowboxing saying something about wanting to see your progress....

[Warhammer]

Where is a good place to buy some weight benches? I don't need the fancy ones where I can do ab workouts on. Just a nice, flat, cushioned bench. I thought Wal-Mart, K-Mart, and even Dick's would be the places, but I end up not finding what I am looking for.

[kainedamo]

No no, Kaine this is all about you and whether or not you've made progress. Although, I think I remember Shadowboxing saying something about wanting to see your progress....

Haha! You just want me to flood ShadowBoxing with my pics.

[theShape]

Where is a good place to buy some weight benches? I don't need the fancy ones where I can do ab workouts on. Just a nice, flat, cushioned bench. I thought Wal-Mart, K-Mart, and even Dick's would be the places, but I end up not finding what I am looking for.

Hmm, that's odd. Dick's usually has all that good stuff. Maybe you should try online to either order it or find a place nearby you that would have what you're looking for.

[BAH HUMBBUG!]

Where is a good place to buy some weight benches? I don't need the fancy ones where I can do ab workouts on. Just a nice, flat, cushioned bench. I thought Wal-Mart, K-Mart, and even Dick's would be the places, but I end up not finding what I am looking for.

You should never shop at Wal-Mart anyway.

But to answer your question Big 5, Sportsmart or Sportsauthority. If you don't have any of those around you then I don't know what else to suggest other than shop online.

[Colossal Spoons]

I'm gonna go back to BBs for my chest workout in a few mins. I'll be back to DBs next week but my chest could prob use a brief change.

[mrvlknight21]

Where is a good place to buy some weight benches? I don't need the fancy ones where I can do ab workouts on. Just a nice, flat, cushioned bench. I thought Wal-Mart, K-Mart, and even Dick's would be the places, but I end up not finding what I am looking for.

You really should be able to find some really good quality ones on Craigslist. People are always looking to get rid of their exercise equipment and for about 1/10th of the price.

[Warhammer]

Hmm, that's odd. Dick's usually has all that good stuff. Maybe you should try online to either order it or find a place nearby you that would have what you're looking for.

Yeah. You know, I guess it's because the Dick's I went to was one connected to a mall, so it wouldn't be as good. There is a Dick's next to my favorite movie theater around my way. I'll go check that one out.

You should never shop at Wal-Mart anyway.

But to answer your question Big 5, Sportsmart or Sportsauthority. If you don't have any of those around you then I don't know what else to suggest other than shop online.

There are a few Sports Authorities 10 minutes away from me. I should go check it out.

You really should be able to find some really good quality ones on Craigslist. People are always looking to get rid of their exercise equipment and for about 1/10th of the price.

Yeah, Craiglist looks like a great site. Everywhere I search for equipment prices, whether it's forums or Yahoo! Answers, Craigslist always comes up.

Thank you for the suggestions, guys. :up:

[Golgo-13]

How are those Kettlebells working for ya mrvlknight21?

[mrvlknight21]

How are those Kettlebells working for ya mrvlknight21?

Hey man, glad you asked. I just got an instructional video in the mail yesterday and began watching it last night. I stopped it after about 45 minutes (which was all about proper breathing, stretching, keeping a journal, etc etc)...in other words-no lifting moves instruction yet! I dont typically like to get instructional videos, but there are no kettlebell instructors around here AT ALL.
But it is 3.5 hours long...and he shows a TON of moves, most of which I dont know. Like I told you before, I was shown how to do a few moves so far from a kettlebell instructor (who doesnt live near me)-swings, TGU, cleans, and a few others, but there are a BUNCH out there.
So, other than doing a very few reps with them, nothing yet, but looking forward to jumping in with both feet once I see more!

[mrvlknight21]

Speaking of that, I was up in SB's neck of the woods today (South Carolina) and went to a play-it-again sports that had a bunch of kettlebells, same brand as my 35's that i just bought (cap barbell). I checked out the prices and they were about 30% more than I paid, and that includes what I paid for shipping! Crazy!

[Golgo-13]

I've found helpful articles on training tips over at bodybuilding.com via Mike Mahler:

http://www.bodybuilding.com/fun/kettlename.php

Have fun!

[mrvlknight21]

I've found helpful articles on training tips over at bodybuilding.com via Mike Mahler:

http://www.bodybuilding.com/fun/kettlename.php

Have fun!

Just added it to my favorites. THANKS!!

[mrvlknight21]

Hey a lot of those pics are of Anthony Diluglio of art of strength.com and punch gym. I wanted his videos as well...but they are expensive! Maybe someone will get it for me for my b-day (24th).

[BAH HUMBBUG!]

Hey Jag, the link for the grizzly dipping belt on your sig has changed. :up:

[jaguarr]

Hey Jag, the link for the grizzly dipping belt on your sig has changed. :up:

Dammit! Those bastards! :cmad: Thanks for the head's up.

jag

[Warhammer]

Guys, just how effective are standard push-ups (feet and palms on the ground, shoulder lined with hands) regarding arms and, specifically, pectorals? Is it true that when doing push-ups, in order to get the same effect as weight training, you'd end up doing more work with more push-ups?

I asked this because I had just recently seen a friend that I hadn't seen in a year, and the dude went from not being as big as I was, to being bigger than me, in terms of muscle. He said all he did was push-ups and crunches, and rarely used bars, etc.

[Colossal Spoons]

Nice avvy War. Nice to meet another FMP fan :D

as for your question, pushups are ok if you don't have gym access but I'd call BS on anybody who swears they can get jacked doing only that and crunches. Was this guy in the military?

[kainedamo]

There is no time for fitness AND anime :o

[ShadowBoxing]

Nice avvy War. Nice to meet another FMP fan :D

as for your question, pushups are ok if you don't have gym access but I'd call BS on anybody who swears they can get jacked doing only that and crunches. Was this guy in the military?
I've gotten fed that line about guys who apparently did only bodyweight excercises and got huge like pro wrestlers, yet in my life I've never actually met anyone who can show such results.

[Colossal Spoons]

I think I'm gonna try this out. I'm curious as to how well whey, casein, omega-3s, and fiber will work out in the same tub. ON is always cookin up new **** :up:

http://www.bodybuilding.com/store/opt/nitrocore.html

[AndThePickles]

Nice avvy War. Nice to meet another FMP fan :D



We still need to finish that series!

[mrvlknight21]

Let us know how it tastes! (cinnamon roll sounds interesting).

[Colossal Spoons]

I'm not brave enough to try that flavor lol

[Warhammer]

Nice avvy War. Nice to meet another FMP fan :D

Oh yeah. :up:

as for your question, pushups are ok if you don't have gym access but I'd call BS on anybody who swears they can get jacked doing only that and crunches. Was this guy in the military?

I've gotten fed that line about guys who apparently did only bodyweight excercises and got huge like pro wrestlers, yet in my life I've never actually met anyone who can show such results.

So, basically, he was bulls***ting? I thought so, because I always thought that push-ups benefited for have a lean, tighter figure, not jacked. When he said that he only did crunches and push-ups, it seemed to out there for all that to be done just from those exercises.

We still need to finish that series!

Word. :up:

[Cory]

so i havent been on in a while, but doing jags workout, and eating right 90% of the time, drinking nothing but water....in 2 months i have gone from 178 to 154. probably could be down to 150 if i woulda ate right 100% of the time, but thanks Jag, i sincerely mean that.

and to quote him, "there are no shortcuts"...

word.

[Colossal Spoons]

For some reason, I thought you were trying to gain weight

[BAH HUMBBUG!]

Dammit! Those bastards! :cmad: Thanks for the head's up.

jag

Yup. :up:

I'm thinking about getting one for my b-day that's why I noticed it. I was looking at that and power hooks. :up:

[Phaser]

OK, guys I need a bit of advice here.

I am on the verge of finishing an almost two week break after working out for 12-13 weeks straight. Going back to the gym today or tomorrow. Right now I have two options:

1. Warm-up workout day: Since I haven't touched the weights for almost two weeks now, I am thinking it might be good to have a warmup day by doing one exercise for each muscle group before getting on with the regular routine the following day. If it's a good idea, what lifts would you suggest for each muscle?

2. Dive right back in the normal regime. Maybe start with a bit less weight than usual on the first sets to ease my body into handling the weight.

So what do you folks suggest is the best way to go?

[Phaser]

edit

[amazingfantasy15]

Today is the official start of my training for the Chicago Marathon on October 12th. First week is easy 3 miles today, tomorrow and Thursday, a 6 mile group run Saturday and crosstraining Sunday.

[jaguarr]

so i havent been on in a while, but doing jags workout, and eating right 90% of the time, drinking nothing but water....in 2 months i have gone from 178 to 154. probably could be down to 150 if i woulda ate right 100% of the time, but thanks Jag, i sincerely mean that.

and to quote him, "there are no shortcuts"...

word.

Awesome. Love to hear when people start achieving their fitness and health goals. Keep up the good work and if you need anything, don't be afraid to ask. :up:



2. Dive right back in the normal regime. Maybe start with a bit less weight than usual on the first sets to ease my body into handling the weight.


:up:

Today is the official start of my training for the Chicago Marathon on October 12th. First week is easy 3 miles today, tomorrow and Thursday, a 6 mile group run Saturday and crosstraining Sunday.

Awesome, man! Good luck!

jag

[kainedamo]

Quick question. I've spent an hour and 10 minutes on an exercise bike, and 10 minutes jogging on the spot. Off for a shower now. My next meal is dinner. So after my shower, and preparing dinner, that's probably half an hour maybe a little more between my work out and my meal. How long generally is good for having your meal after a workout?

[BAH HUMBBUG!]

If you are eating after your workout as soon as possible is best. That way your body is more open to taking full advantage of the nutrition. I drink a protein shake within 20 minutes or less of my workout. :up:

Usually 10-20/30 mins is the best time for consuming a meal after your workout. Although the time difference for actual substance food and a whey protein shake are probably different since the whey shake is absorbed rather quickly.

Jag and others may be able to give you a better answer on actual food.

[kainedamo]

Huh, now I would have thought the opposite.

[amazingfantasy15]

Awesome. Love to hear when people start achieving their fitness and health goals. Keep up the good work and if you need anything, don't be afraid to ask. :up:

:up:

Awesome, man! Good luck!

jag

Yeah, I'm pretty excited to start actually training. Nice to have that long term goal to keep me motivated. 4 months may seem like a long way off, but I know without properly training it'll sneak up real fast.

[kainedamo]

Well I'll tell you guys what I'm doing and you could throw in your comments if you want. Here's a question first though...

The calorie counter on my exercise bike makes no sense. After an hour and 10 minutes, it said something like... 54.84. Now obviously that doesn't mean I only burned 54 calories. 548 calories? Seems kinda low. 5484? Seems too high. I dunno.

My workout today started off with ab exercises. Crunches, elbow to knee whatever its called, knee ins or knee ups or whatever, and this exercise I learned where you have your knees at an angle like you would for a situp, and you touch your knees with your finger tips and hold the position and do that several times over.

After that I ate an orange, got plenty of water, and did an hour and ten minutes on the exercise bike while I watched Star Trek: Next Generation. Then I jogged on the spot for 10 minutes. I made sure to do the proper stretches before all this too. After this I was sweating like a pig so I know I gotta have burned some serious calories. On the bike I put the pressure up every four minutes. I was using it at its top pressure/tension setting for like 20 minutes, keeping a good pace throughout the whole thing.

After jogging on the spot for 10 minutes I took a rest for about 10 mins, then I repeated the ab exercises I did earlier.

It's about 4 hours later and I'm thinking of doing half an hour of step exercising with Wii Fit, but I'm not sure it's really necassary.

My goals: I weigh 12st 6lb and I want to get down to around 11st 5lb. My hope is at that weight my belly won't be as flabby as it is now. When I get there, I'm hoping to reveal some sorta half decent 6 pack goin' on.

My diet: Common sense. At least 5 or 6 portions of fruit a day. No alchohol. No soft drink. No crisps or chocolate. 3 meals. Breakfast is usually cereal with banana cut up, or some grapes, or a yogurt poured over the cereal. Lunch is usually a sandwich or a bowl of soup. Dinner is varied, I try to make sure I'm having a decent portion of veg with whatever I have. No chips. I had some salmon last week and wanna have one fish dinner a week. I don't allow myself to eat after 8pm.

[BAH HUMBBUG!]

Well I'll tell you guys what I'm doing and you could throw in your comments if you want. Here's a question first though...

The calorie counter on my exercise bike makes no sense. After an hour and 10 minutes, it said something like... 54.84. Now obviously that doesn't mean I only burned 54 calories. 548 calories? Seems kinda low. 5484? Seems too high. I dunno.

Don't listen to that crap at all. If you are biking at a 20mph pace in 30 mins you will burn roughly 500 calories. But this is also dependent on your body weight, muscle build, altitude and other factors.

Don't get caught up in that, just go by your target heart rate. 65% of maximu (give or take 10%) to really burn fat and 80% (give or take 5%) to really focus on cardio work.

My workout today started off with ab exercises. Crunches, elbow to knee whatever its called, knee ins or knee ups or whatever, and this exercise I learned where you have your knees at an angle like you would for a situp, and you touch your knees with your finger tips and hold the position and do that several times over.

After that I ate an orange, got plenty of water, and did an hour and ten minutes on the exercise bike while I watched Star Trek: Next Generation. Then I jogged on the spot for 10 minutes. I made sure to do the proper stretches before all this too. After this I was sweating like a pig so I know I gotta have burned some serious calories. On the bike I put the pressure up every four minutes. I was using it at its top pressure/tension setting for like 20 minutes, keeping a good pace throughout the whole thing.

After jogging on the spot for 10 minutes I took a rest for about 10 mins, then I repeated the ab exercises I did earlier.

It's about 4 hours later and I'm thinking of doing half an hour of step exercising with Wii Fit, but I'm not sure it's really necassary.

My goals: I weigh 12st 6lb and I want to get down to around 11st 5lb. My hope is at that weight my belly won't be as flabby as it is now. When I get there, I'm hoping to reveal some sorta half decent 6 pack goin' on.

Don't worry about the six pack. It takes A LOT of hard work. I have an alright 2/4ish pack going on and I don't have much body fat at all. But I am not worried about it. I am more concerned with my performance and progress in the gym. It will come with time.

My diet: Common sense. At least 5 or 6 portions of fruit a day. No alchohol. No soft drink. No crisps or chocolate. 3 meals. Breakfast is usually cereal with banana cut up, or some grapes, or a yogurt poured over the cereal. Lunch is usually a sandwich or a bowl of soup. Dinner is varied, I try to make sure I'm having a decent portion of veg with whatever I have. No chips. I had some salmon last week and wanna have one fish dinner a week. I don't allow myself to eat after 8pm.

Don't worry about eating after 8pm, your body falls into a catabolic state when you sleep and it's actually good to have something to burn off. If you go to bed at 9pm then sure don't eat after 8pm. But if you go to bed say at like 11pm or 12am then you might want to eat something.

I would put in more protein into your diet too. Even though you are working out you don't want to lose muscle mass as well. The more you have the more you will burn fat. :up:

[jaguarr]

See link in sig for dietary advice.

jag

[BAH HUMBBUG!]

Ok So I have a few more questions for those that can help. For an exercise say I follow the standard 3 sets by X reps.

Say my routine is 3x8. But what if I can only perform the first set at 8 reps then the next at 6 reps and the last at 3 reps?

How do I best maximize my results? Do I drop the weight on my following two sets? Or do I drop the weight a little from the beginning so I can perform a full 3x8?

Also, what body parts can I perform more sets on? Say 4 or 5 sets of 6 or 8 reps? Or does that depend on how many reps I am doing?

[jaguarr]

Or do I drop the weight a little from the beginning so I can perform a full 3x8?

That one.


Also, what body parts can I perform more sets on? Say 4 or 5 sets of 6 or 8 reps? Or does that depend on how many reps I am doing?

You could probably get away with it on body parts that do well with higher reps like calves or traps. Sometimes doing an extra set of squats can help bring the legs along further. Otherwise, stick to your rep/set config.

jag

[BAH HUMBBUG!]

Sounds good. Thanks Jag :up:



How do you guys feel about alcohol? I know it dehydrates our bodies and that beer is full of fat and carbs. But red wine is supposed to have huge benefits due to a key ingredient (can't remember the name, litchins or something) and I hear A beer is good for you.

What are your guy's feelings?

[kainedamo]

See link in sig for dietary advice.

jag

I knew Omega 3 was good for you, but I didn't realize it was THAT good :huh: That article you link to says it can even help with my dyspraxia :huh: Damn, I'm gonna go get some fish oil omega 3 tomorow.

[kainedamo]

Don't worry about eating after 8pm, your body falls into a catabolic state when you sleep and it's actually good to have something to burn off. If you go to bed at 9pm then sure don't eat after 8pm. But if you go to bed say at like 11pm or 12am then you might want to eat something.

The reason I stopped eating after 8pm was that I heard the body doesn't really digest the food properly after 8, making you gain more weight or something. To be honest I've been feeling way too peckish after 8pm and I should have realized it's no good ignoring my body when my body says it's hungry.

I would put in more protein into your diet too. Even though you are working out you don't want to lose muscle mass as well. The more you have the more you will burn fat. :up:

I got that covered with chicken and beef. But I'll keep what you said in mind. Thanks.

[BAH HUMBBUG!]

The reason I stopped eating after 8pm was that I heard the body doesn't really digest the food properly after 8, making you gain more weight or something. To be honest I've been feeling way too peckish after 8pm and I should have realized it's no good ignoring my body when my body says it's hungry.

Well for me when I wake up in the morning I am starved sometimes. I do work in the bathroom then either eat or go to the gym. I am going to buy some casein protein soon once I get a little more money. So I can drink that before I go to bed.

I got that covered with chicken and beef. But I'll keep what you said in mind. Thanks.

Just make sure you are getting at least .75-1g of protein per lb of body weight. :up:

[Colossal Spoons]

Sounds good. Thanks Jag :up:



How do you guys feel about alcohol? I know it dehydrates our bodies and that beer is full of fat and carbs. But red wine is supposed to have huge benefits due to a key ingredient (can't remember the name, litchins or something) and I hear A beer is good for you.

What are your guy's feelings?

How do I feel about alcohol eh? Well I'm 22 and a recent college grad, so needless to say; I've yet to swear off the stuff :O:o

[BAH HUMBBUG!]

How do I feel about alcohol eh? Well I'm 22 and a recent college grad, so needless to say; I've yet to swear off the stuff :O:o

Damn it Spoons. You know what I mean. In terms of your diet and how it effects it.

I like alcohol too but I have been cutting back on it a lot due to my training.

[Colossal Spoons]

There's no question that the type of drinking people our age partake in is harmful to our gains and progress in the gym. I drink like 60% less than I did about a year ago for that very reason but I think it takes a special kind of person to stop drinking socially at the tender age of 22 lol :up:

As a result of my decreased drinking, I'm often DD when we go out.

[BAH HUMBBUG!]

Of course. I still have weekends when I drink more than I should. But for the most part since I have been back in the gym I only drink on weekends. Occasionally I will have a beer during a week night but not often and if I do drink on the weekends most of the time I only have 1-3 drinks.

[Colossal Spoons]

Yeah, I haven't taken a drink during the week in a few months now :up:

Having really out of shape friends who pound cases of beer all week long is good visual motivation to tone it down lol.

[BAH HUMBBUG!]

Word :up:

But my big curiosity is how can a beer or glass of wine or drink benefit us? I know several of anything are bad, but how much can a beer help?

[Colossal Spoons]

I've never heard anything about beer, but a glass of wine every now and then has a heap of advantages; from antioxidants to heart health :up:

[BAH HUMBBUG!]

I've heard the same about a glass of beer. I don't think it is as helpful as wine, but I hear that a glass of beer can be helpful.

Wondering how much truth there is to this.

[Colossal Spoons]

Sounds like a joke to me lol

[mrvlknight21]

I am very biased in my opinion on drinking, I have made that clear on here before.
In my opinion, nothing good can come from drinking alcohol.
In fact, in college, I wrote a speech about why people shouldnt drink....and presented it to my class. I guess I was pretty uncool to them, but I didnt give a sh..

That being said, before responding to this, I looked this up:
http://www.essortment.com/all/beerhealthbene_rryq.htm

I still stick with my original opinion however.