II.
Overhead Squat 5x5 @ 95lbs (added this not that long ago)
Bench Press 5x5 @ 165lbs (major stalling)
Pullups 3x6
Dips 3x12
Workouts every other day alternating between I and II. I plan on adding a fast (~75-80% exertion) 1 mile run once a week.
Rollback Post to RevisionRollBack
Walk tall, kick ass, learn to speak Arabic, love music and never forget you come from a long line of truth seekers, lovers and warriors.
-Hunter S. Thompson
Workouts every other day alternating between I and II. I plan on adding a fast (~75-80% exertion) 1 mile run once a week.
You cant run at 80% for a mile......80% is a medium sprint
Rollback Post to RevisionRollBack
"I want to say something but I'll keep it to myself I guess and leave this useless post behind to make you aware that there WAS something... "
-Equinox
"We're like the downtown of the Diablo related internet lol"
-Winged
Would 60% be more accurate then? I was just trying to convey that I wanted it to be faster than a jog. A moderate run, I guess.
Rollback Post to RevisionRollBack
Walk tall, kick ass, learn to speak Arabic, love music and never forget you come from a long line of truth seekers, lovers and warriors.
-Hunter S. Thompson
Would 60% be more accurate then? I was just trying to convey that I wanted it to be faster than a jog. A moderate run, I guess.
60 works
my workout
3/4 mile run to track
Track workout consisting of various sprints.
example: 200 meterX4 with 15 second rests at full sprint
or: 150X7
Weights: Bench press workout
example: a ladder workout, start with your max do as many as possible(should be 1) go 15 lighter and do as many as possible, then 15 lighter e.t.c...
Curl bar: Curles, triceps extensions, revere curlss
Extended situps( where you lay on say....a bench, have someone hold your legs and go all the way to the ground and back up
Extended side situps
fin
Rollback Post to RevisionRollBack
"I want to say something but I'll keep it to myself I guess and leave this useless post behind to make you aware that there WAS something... "
-Equinox
"We're like the downtown of the Diablo related internet lol"
-Winged
I sit on my butt for about 7 hours at work
Then I go home and sit on my butt playing Diablo for abotu 5 more hours
Then I do 50 sit ups and go to bed
Rollback Post to RevisionRollBack
-My Position on Black Metal: "So you know those annoying kids you see running around listening to crap radio rock bands wearing tripp jeans and shopping at hot topic? Well, Black Metal is just the next big thing... have fun with your trends, I'm gonna stay metal"
Here is my workout, but remember, that I change out a few excercises every week.
Monday & Thursday I'm going to try and up the weights a little bit, but this is the minimum goal.
Machine Calf Raises______4setsx10reps___325lbs
Seated Calf Raises_______3x10_________250lbs
Bench Press____________3x10_________205lbs
Incline Dumbbell Press____3x10_________55lbs superset 1
Dumbbell Flys___________3x10_________55lbs superset 1
Dips__________________3x max usually around 20reps
Pullups________________2xmax usually around 10 reps
Seated Rows___________4x10_________130lbs
Supermans_____________3x20
Goodmornings__________3x10_________80lbs
Wrist Curls_____________5x12_________60lbs superset 2
Reverse Wrist Curls______5x12_________60lbs superset 2
Incline Situps___________3x20
Russian Twists__________2x20
Side Crunches__________2x20
Leg Raises_____________1x20
Tuesday & Friday
Machine Calf Raises______3sets x 15reps__300lbs
Seated Calf Raises_______3x15_________225lbs
Leg Extensions_________3x12_________170lbs superset 1
Leg Curls______________3x12_________110lbs superset 1 (I don't recommend supersetting or adding advanced techniques to this excercise)
Hack Leg Press_________3x12_________145lbs
Machine Preacher Curls___3x10_________90lbs
Incline Curls____________3x10_________25lbs
Alternating DBell Curls____3x10_________40lbs superset 2
Standing Tri Extensions___3x10_________60lbs superset 2
Reverse Curls___________3x10_________25lbs
Tricep Pulldowns________3x10_________100lbs superset 3
Concentration Curls______3x8__________20lbs superset 3
Lat Pulldown behind neck_2x10_________120lbs
Incline Situps___________2x20
Side Crunches__________2x20
Flutter kicks____________3x20
Lengthy workouts ya got there Archie. I imagine by your reps and the other thread that you're into body building?
Rollback Post to RevisionRollBack
Walk tall, kick ass, learn to speak Arabic, love music and never forget you come from a long line of truth seekers, lovers and warriors.
-Hunter S. Thompson
I used to be 210lbs a month ago. I lost weight by running and doing crunches. It's easy.
That's what I hate about people. If you're overweight and want to lose weight, do something about it or quit complaining. Cut out one bad food you regularly eat and you'd be surprised how much of an effect it could have. For instance, cut out the soda. One 12oz soda is 100% your daily value of sugar.
Rollback Post to RevisionRollBack
Walk tall, kick ass, learn to speak Arabic, love music and never forget you come from a long line of truth seekers, lovers and warriors.
-Hunter S. Thompson
That's what I hate about people. If you're overweight and want to lose weight, do something about it or quit complaining. Cut out one bad food you regularly eat and you'd be surprised how much of an effect it could have. For instance, cut out the soda. One 12oz soda is 100% your daily value of sugar.
I will only accept this comment as respectable if you were fat before lol.
Rollback Post to RevisionRollBack
"I want to say something but I'll keep it to myself I guess and leave this useless post behind to make you aware that there WAS something... "
-Equinox
"We're like the downtown of the Diablo related internet lol"
-Winged
Lengthy workouts ya got there Archie. I imagine by your reps and the other thread that you're into body building?
Just a tad. But the funny thing is, you probably wouldn't imagine me as a bodybuilder until I take my shirt off.
At 6'1", I'm only 173lbs as of today, and at 6.7% body fat. My arms and chest aren't huge, but they have striations that a lot of competitive bodybuilders dream of. My abs are really good too, but instead of focusing on building up the core muscles, I "vacuum the stomach" in order to keep the waist as small as possible, 31 inches.
Overall, I'm pleased with where I am, but definately not satisfied.
Something I wrote, and live by.
If you are satisfied with yourself, you are no longer a bodybuilder, you are a quitter.
And I don't quit, so it is a huge motivation for me to keep lifting.
I will only accept this comment as respectable if you were fat before lol.
Well, I had the same problem in that I wasn't happy with myself. I felt I was too skinny. Everyone saw me as a weakass. Now I'm up to 165lbs up from 135ish a year ago. Similar body fat (~10%).
That's cool stuff Archie. Strength training is my thing. It's like a drug. A sweet, delicious drug. I seriously get withdrawals if I don't work out for a few days. I'll just get kind of depressed and easily angry. I remember not being able to bench 100lbs a year ago. Now that's not even warm-up material.
I need to come up with a good mantra..
Rollback Post to RevisionRollBack
Walk tall, kick ass, learn to speak Arabic, love music and never forget you come from a long line of truth seekers, lovers and warriors.
-Hunter S. Thompson
I mostly do power lifting/core/speed workouts doing variouse combos of each 5-6 days a week. An example of my power lifting would be:
Bench: 1 warm up set 135 3-5 rep/1 warm up rep at 225/5 1 rep sets at 315/4x8 set at 225
DeadLift: 1 warm up set 225 3-5 rep/3x3 set at 405/3x5 set at 315
Squat: 1 warm up at 135 3-5 rep/3x3 set at 315/3x5 set at 225
An example of my core training would be: (wearing 50lbs of weighted equipment)
20 yard power skip x 4
20 yard power jump x4
3x10 vert jump
3x50 set sit ups
An example of my speed work out would be:
1/4 mile warm up
4X 100 meter sprints
4x 40 yard sprints
I train for football at the NT position and OL, I often mix and match these workouts according to planned structure and energy level. I often do other misc. lifts in the weight room including curls, forearm curls, upright rows, militaries, and others. Lastly my speed workout is a little light due to recovering from ankle surgery.
Rollback Post to RevisionRollBack
"Today a young man on acid realized that all matter is merely energy condensed to a slow vibration. That we are all one consciousness experiencing itself subjectively. There is no such thing as death, life is only a dream, and we are the imagination of ourselves. Here's Tom with the weather."
My work out is pretty simple and pretty hefty to most people:
Monday, Wednesday, Friday:
Bench Warmup 10x reps w/ 165lbs
Bench max 5x reps w/ 225lbs
Bench down 20x reps w/ 200lbs
Curls: 45lbs warmup
curls max: 60lbs
Curl down 55lbs
tri lift: 60lbs
tri lift curl bar: 80lbs
powerlift: 175lbs
powerlift max : 190lbs
Tuesday, Thursday, Saturday
Squats: 250lbs
Squats max: 310lbs
leg press: 630lbs
leg press max: (all weights on machine) 750 i think
butterflies, reverse curls and shoulder lifts
Sunday aerobics
Pretty decent workout you got going on there.:thumbsup: Impressive leg press.
I wish I could still do heavy squats. I pinched a nerve in the lower left side of my back, as a senior in high school, and haven't been able to squat anything more than about 200lbs. That is one of the reasons why I stand firmly about doing most of my lower body excercises on machines. Otherwise I would have pretty pathetic quads and hammies.
Oh yeah, I forgot to post measurements earlier.
Height 6'1"
Weight 173lbs
Body fat 6.7%
Waist 31"
Right Bicep 14"
Left Bicep 13.75"
Right Quad 22"
Left Quad 22"
Right Calf 16"
Left Calf 16"
Neck 14.75"
Chest 39"
does that count? O_o?
every weekend me n a friend walk 8 miles... but thats jsut for shits n giggles... because we gave up drinking n we need something to keep out minds off of it. lol.
n yea im the fat guy at party's that can drink... a Lot? 15 beers, no buzz... lol.. .but ya... i do weigh 333 when i go to the gym i will take a pic everymonth and 4th month ill post 5 pics up to show people progress.. its just.. i kno excersising is not very hard... and i beat u all at bench thus far lol.
Rollback Post to RevisionRollBack
We gotta make a change...
It's time for us as a people to start makin' some changes.
Let's change the way we eat, let's change the way we live
and let's change the way we treat each other.
You see the old way wasn't working so it's on us to do
what we gotta do, to survive. Tupac Shakur
100% Legit baal runners SICK_Bambi 93 Barb (46th barb)
SICK_Paladin 95 Necromancer (12th necro)
SICK_ferret 95 Assassin (10th sin) ~~us West Ladder~~
I max bench at 405 lbs, but bench isnt a very important or telling lift for overall body strength. I think Deadlift measures raw strength well and my 1 rep max is 600lbs.
Rollback Post to RevisionRollBack
"Today a young man on acid realized that all matter is merely energy condensed to a slow vibration. That we are all one consciousness experiencing itself subjectively. There is no such thing as death, life is only a dream, and we are the imagination of ourselves. Here's Tom with the weather."
Well, I had the same problem in that I wasn't happy with myself. I felt I was too skinny. Everyone saw me as a weakass. Now I'm up to 165lbs up from 135ish a year ago. Similar body fat (~10%).
That's cool stuff Archie. Strength training is my thing. It's like a drug. A sweet, delicious drug. I seriously get withdrawals if I don't work out for a few days. I'll just get kind of depressed and easily angry. I remember not being able to bench 100lbs a year ago. Now that's not even warm-up material.
I need to come up with a good mantra..
well heres what your not geting though. those really fat people are a product of society. Society is against human survival and health and for example lets say someone weighs 300+ pounds. Could you imagine how hard it would be to get out of that deep routine of constantly eating, not exercising and doing whatever. And then add in that they probably waist their whole lives trying to make money at whatever job it may be and completely neglect the body. Unless they have really healthy and active friends to help them then it would be incredibly hard to self motivate considering they probably dont have such motivation because they let it go this far in the first place. Being skinny can be fixed, you dont feel like your going to have a heart attack from geting off the couch
Rollback Post to RevisionRollBack
"I want to say something but I'll keep it to myself I guess and leave this useless post behind to make you aware that there WAS something... "
-Equinox
"We're like the downtown of the Diablo related internet lol"
-Winged
I max bench at 405 lbs, but bench isnt a very important or telling lift for overall body strength. I think Deadlift measures raw strength well and my 1 rep max is 600lbs.
1 rep maxes are way overrated anyways. Too much stress on bones, joints, ligaments, it just isn't worth doing. It's not like you gain any strength by doing a 1 rep max. Even if you are doing a pyramid, the single rep isn't doing anything. It is far too difficult to maintain proper technique. And once you finish the single rep, the muscle that is being tested isn't actually fatigued. Basically you are just doubling your rest.
And the deadlift isn't just a measure of sheer power, it is equally a test of grip, so even that isn't a purely accurate representation of strength.
Maxes are only for bragging. And I don't need to do any bragging, I let the muscle speak for itself.
1 rep maxes are way overrated anyways. Too much stress on bones, joints, ligaments, it just isn't worth doing. It's not like you gain any strength by doing a 1 rep max. Even if you are doing a pyramid, the single rep isn't doing anything. It is far too difficult to maintain proper technique. And once you finish the single rep, the muscle that is being tested isn't actually fatigued. Basically you are just doubling your rest.
And the deadlift isn't just a measure of sheer power, it is equally a test of grip, so even that isn't a purely accurate representation of strength.
Maxes are only for bragging. And I don't need to do any bragging, I let the muscle speak for itself.
1 rep maxes are important for power lifters at the key lifts and dead lifting tests far more than your grip. You may lift to target different muscles in different ways but maxes are important ( keep in mind they arnt intended to be used in work outs, just measure strength ) at 1, 3, and 5 reps.
Rollback Post to RevisionRollBack
"Today a young man on acid realized that all matter is merely energy condensed to a slow vibration. That we are all one consciousness experiencing itself subjectively. There is no such thing as death, life is only a dream, and we are the imagination of ourselves. Here's Tom with the weather."
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I start with soft tissue work using a tennis ball, followed by about 6 mobility exercises/dynamic stretches.
I.
Squat 5x5 @ 205-220lbs (getting pretty tough)
Overhead Press 5x5 @ 105 lbs (big time stalling here)
Deadlift 3x5 @ 135, 185, 240lbs
II.
Overhead Squat 5x5 @ 95lbs (added this not that long ago)
Bench Press 5x5 @ 165lbs (major stalling)
Pullups 3x6
Dips 3x12
Workouts every other day alternating between I and II. I plan on adding a fast (~75-80% exertion) 1 mile run once a week.
-Hunter S. Thompson
TED . LEAP . Woot . MF
You cant run at 80% for a mile......80% is a medium sprint
-Equinox
"We're like the downtown of the Diablo related internet lol"
-Winged
-Hunter S. Thompson
TED . LEAP . Woot . MF
60 works
my workout
3/4 mile run to track
Track workout consisting of various sprints.
example: 200 meterX4 with 15 second rests at full sprint
or: 150X7
Weights: Bench press workout
example: a ladder workout, start with your max do as many as possible(should be 1) go 15 lighter and do as many as possible, then 15 lighter e.t.c...
Curl bar: Curles, triceps extensions, revere curlss
Extended situps( where you lay on say....a bench, have someone hold your legs and go all the way to the ground and back up
Extended side situps
fin
-Equinox
"We're like the downtown of the Diablo related internet lol"
-Winged
Then I go home and sit on my butt playing Diablo for abotu 5 more hours
Then I do 50 sit ups and go to bed
[SIGPIC][/SIGPIC]
Here is my workout, but remember, that I change out a few excercises every week.
Monday & Thursday I'm going to try and up the weights a little bit, but this is the minimum goal.
Machine Calf Raises______4setsx10reps___325lbs
Seated Calf Raises_______3x10_________250lbs
Bench Press____________3x10_________205lbs
Incline Dumbbell Press____3x10_________55lbs superset 1
Dumbbell Flys___________3x10_________55lbs superset 1
Dips__________________3x max usually around 20reps
Pullups________________2xmax usually around 10 reps
Seated Rows___________4x10_________130lbs
Supermans_____________3x20
Goodmornings__________3x10_________80lbs
Wrist Curls_____________5x12_________60lbs superset 2
Reverse Wrist Curls______5x12_________60lbs superset 2
Incline Situps___________3x20
Russian Twists__________2x20
Side Crunches__________2x20
Leg Raises_____________1x20
Tuesday & Friday
Machine Calf Raises______3sets x 15reps__300lbs
Seated Calf Raises_______3x15_________225lbs
Leg Extensions_________3x12_________170lbs superset 1
Leg Curls______________3x12_________110lbs superset 1 (I don't recommend supersetting or adding advanced techniques to this excercise)
Hack Leg Press_________3x12_________145lbs
Machine Preacher Curls___3x10_________90lbs
Incline Curls____________3x10_________25lbs
Alternating DBell Curls____3x10_________40lbs superset 2
Standing Tri Extensions___3x10_________60lbs superset 2
Reverse Curls___________3x10_________25lbs
Tricep Pulldowns________3x10_________100lbs superset 3
Concentration Curls______3x8__________20lbs superset 3
Lat Pulldown behind neck_2x10_________120lbs
Incline Situps___________2x20
Side Crunches__________2x20
Flutter kicks____________3x20
-Hunter S. Thompson
TED . LEAP . Woot . MF
I used to be 210lbs a month ago. I lost weight by running and doing crunches. It's easy.
It's the decisions you make when you have no time to make them that define who you are.
That's what I hate about people. If you're overweight and want to lose weight, do something about it or quit complaining. Cut out one bad food you regularly eat and you'd be surprised how much of an effect it could have. For instance, cut out the soda. One 12oz soda is 100% your daily value of sugar.
-Hunter S. Thompson
TED . LEAP . Woot . MF
-Equinox
"We're like the downtown of the Diablo related internet lol"
-Winged
Just a tad. But the funny thing is, you probably wouldn't imagine me as a bodybuilder until I take my shirt off.
At 6'1", I'm only 173lbs as of today, and at 6.7% body fat. My arms and chest aren't huge, but they have striations that a lot of competitive bodybuilders dream of. My abs are really good too, but instead of focusing on building up the core muscles, I "vacuum the stomach" in order to keep the waist as small as possible, 31 inches.
Overall, I'm pleased with where I am, but definately not satisfied.
Something I wrote, and live by.
If you are satisfied with yourself, you are no longer a bodybuilder, you are a quitter.
And I don't quit, so it is a huge motivation for me to keep lifting.
Well, I had the same problem in that I wasn't happy with myself. I felt I was too skinny. Everyone saw me as a weakass. Now I'm up to 165lbs up from 135ish a year ago. Similar body fat (~10%).
That's cool stuff Archie. Strength training is my thing. It's like a drug. A sweet, delicious drug. I seriously get withdrawals if I don't work out for a few days. I'll just get kind of depressed and easily angry. I remember not being able to bench 100lbs a year ago. Now that's not even warm-up material.
I need to come up with a good mantra..
-Hunter S. Thompson
TED . LEAP . Woot . MF
Bench: 1 warm up set 135 3-5 rep/1 warm up rep at 225/5 1 rep sets at 315/4x8 set at 225
DeadLift: 1 warm up set 225 3-5 rep/3x3 set at 405/3x5 set at 315
Squat: 1 warm up at 135 3-5 rep/3x3 set at 315/3x5 set at 225
An example of my core training would be: (wearing 50lbs of weighted equipment)
20 yard power skip x 4
20 yard power jump x4
3x10 vert jump
3x50 set sit ups
An example of my speed work out would be:
1/4 mile warm up
4X 100 meter sprints
4x 40 yard sprints
I train for football at the NT position and OL, I often mix and match these workouts according to planned structure and energy level. I often do other misc. lifts in the weight room including curls, forearm curls, upright rows, militaries, and others. Lastly my speed workout is a little light due to recovering from ankle surgery.
Monday, Wednesday, Friday:
Bench Warmup 10x reps w/ 165lbs
Bench max 5x reps w/ 225lbs
Bench down 20x reps w/ 200lbs
Curls: 45lbs warmup
curls max: 60lbs
Curl down 55lbs
tri lift: 60lbs
tri lift curl bar: 80lbs
powerlift: 175lbs
powerlift max : 190lbs
Tuesday, Thursday, Saturday
Squats: 250lbs
Squats max: 310lbs
leg press: 630lbs
leg press max: (all weights on machine) 750 i think
butterflies, reverse curls and shoulder lifts
Sunday aerobics
Pretty decent workout you got going on there.:thumbsup: Impressive leg press.
I wish I could still do heavy squats. I pinched a nerve in the lower left side of my back, as a senior in high school, and haven't been able to squat anything more than about 200lbs. That is one of the reasons why I stand firmly about doing most of my lower body excercises on machines. Otherwise I would have pretty pathetic quads and hammies.
Oh yeah, I forgot to post measurements earlier.
Height 6'1"
Weight 173lbs
Body fat 6.7%
Waist 31"
Right Bicep 14"
Left Bicep 13.75"
Right Quad 22"
Left Quad 22"
Right Calf 16"
Left Calf 16"
Neck 14.75"
Chest 39"
does that count? O_o?
every weekend me n a friend walk 8 miles... but thats jsut for shits n giggles... because we gave up drinking n we need something to keep out minds off of it. lol.
n yea im the fat guy at party's that can drink... a Lot? 15 beers, no buzz... lol.. .but ya... i do weigh 333 when i go to the gym i will take a pic everymonth and 4th month ill post 5 pics up to show people progress.. its just.. i kno excersising is not very hard... and i beat u all at bench thus far lol.
It's time for us as a people to start makin' some changes.
Let's change the way we eat, let's change the way we live
and let's change the way we treat each other.
You see the old way wasn't working so it's on us to do
what we gotta do, to survive.
Tupac Shakur
100% Legit baal runners
SICK_Bambi 93 Barb (46th barb)
SICK_Paladin 95 Necromancer (12th necro)
SICK_ferret 95 Assassin (10th sin)
~~us West Ladder~~
-Equinox
"We're like the downtown of the Diablo related internet lol"
-Winged
1 rep maxes are way overrated anyways. Too much stress on bones, joints, ligaments, it just isn't worth doing. It's not like you gain any strength by doing a 1 rep max. Even if you are doing a pyramid, the single rep isn't doing anything. It is far too difficult to maintain proper technique. And once you finish the single rep, the muscle that is being tested isn't actually fatigued. Basically you are just doubling your rest.
And the deadlift isn't just a measure of sheer power, it is equally a test of grip, so even that isn't a purely accurate representation of strength.
Maxes are only for bragging. And I don't need to do any bragging, I let the muscle speak for itself.
1 rep maxes are important for power lifters at the key lifts and dead lifting tests far more than your grip. You may lift to target different muscles in different ways but maxes are important ( keep in mind they arnt intended to be used in work outs, just measure strength ) at 1, 3, and 5 reps.