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metrocard
Jul 26, 2012, 12:12
Metro! Sick motivation right there! I'm going to the gym in about an hour.

Also to OBM: 2 days is probably a bit light, even if you are doing HUGE volume workouts. That's 3 days rest between workouts. While rest is important you can do "active rest days" to decrease bodyfat% and get stronger. I'd say 3x a week is good for the beginner programs but as your strength and endurance goes up you can increase the # of days you workout.

Metro: i'm interested in your experience and knowledge. I wish I lived in NYC so I could pick your brain on the topic of fitness and nutrition in person. I'm currently dieting down from 230 to 200 in an attempt to look awesome for my wedding/honeymoon (September) But also to increase my vertical jump and my basketball skills/effectiveness/explosiveness. I'm not so much interested in "Bodybuilding" as I am athletic gains.

I've begun investigating various jump programs (http://www.higher-faster-sports.com/theultimatesplit.html) and The Vertical Jump Bible. Combining them with upper body workouts and progressive weight training to get into game shape for this upcoming basketball season (I'm a D3 player, play some D2 call up games).

The season starts in October so I'm hoping that by cutting to ~200 by then I will be more effective.

Is there a program you implemented for the D1 team that would be useful for me? Perhaps you can point me in the right direction or at least let me know if I'm on the right path with my choice of combining pylo and resistance training work.

We're all slaves on a farm. We become free once we leave the farm. Exercise is a modecule of freedom, freeing your body from sedetary lifestyle that makes you easier to control. The more fit your body is the more fit your mind will be.

230lbs is possible. It seems you have the motivation. Hold on to that. Feel angry at yourself if you skip a day or don't do what you PLANNED to do. Get emotional about it, this matters to you. You WANT to lose 30 pounds and thats where you're going to get.

My friend was 250, got him to 180 lbs in a couple of months. Had a lot of ladies over him, problem was; he met a woman who loved to cook and feed him. He replaced his fitness training with sex and his healthful eating with his girlfriend's food. My friend went back to 250lbs. Never seem got back to the 180 area.

I'm going to give you a periodization program, free of charge of course. A periodization program is a cycle split program that keeps your progression going to maximal fitness levels; basically no plateu; more results for the energy you put in.


Plan for your weightloss:

Combination of high intensity interval training (HIIT) and long distance training. (LDT) 5 days a week

HIIT
Location: Treadmill
Duration: 15 minutes
Intensity: Intervals: Start with a 2 minute warm up of walking. Followed by a 1 minute run(Moderate intensity) > 30 second sprint (High intensity) then a 30 walk (Low intensity)

For example:

I get on my treadmill; put it on 3.0 Incline and 4.0 speed for a 2 minute walk
My interval cycle consist of:
1 minute run at 8.0 speed and 3.0 incline
30 second sprint at 11.0 speed and 3.0 incline
30 second walk at 4.0 speed and 3.0 incline

If you're starting, you can adjust the intensity of the speed and incline to where you're most comfortable. For example. 3.0 = LOW 5.0 = MODERATE 7.0 = HIGH

Does that make sense?


LDT
Location: Outdoors(track, park, road)
Duration: 35 minutes
Intesntiy: 45-55% of your max

For example:
I run 5 miles under 35 minutes; but that's at 60-70% of my max.

Does that make sense? Ask if you have a thought.


Now you will go through a 12 week program divided into 3 levels. Which level try to adjust the intensity higher.

Week 1-4 (Level 1)

Monday - HIIT
Tuesday - LDT
Wendesday - LDT
Thursday - LDT
Friday - HIIT

Week 5-8 (Level 2)
Monday - LDT
Tuesday - HIIT
Wendesday - HIIT
Thursday - HIIT
Friday - LDT

Week 9-12 (Level 3)
Monday - HIIT
Tuesday - LDT
Wendesday - HIIT
Thursday - LDT
Friday - HIIT


Once you ever level 3, you should see great results. Level 3 is used to maintain your results and continuing maximizing your max, plateus suck so my goal here is to increase your range of fitness results.



That's the CARDIOVASULAR PROGRAM.

Right after these cardio workouts, do some weight lifting, push ups, pull ups, squat jumps, burpees, shadow boxing, hitting the bag, working with kettlebells.


I'll post some cool videos later on about those ANAEROBIC workouts that will build MUSCLE and break down fat in your body.

The more lean muscle mass you contain, the more fat you burn. Muscles are fat burning machines.


I have to head back to work, but I will come back and answer your questions. I may give you an additional program, but its good to start with the cardio program and do an hour of lifting and plyometrics after that atleast 4-5 times a week.

Peace.

orangeblobman
Jul 26, 2012, 12:33
I ordered Fat Gripz yesterday, I can't wait to get them. Tomorrow scheduled delivery.

But I realize now the problem, I do not have good hand strength, so all the strength I built up on the rest of my body, I cannot use this strength without strong hands and forearms!

I'm going to do all my sets with the Fat Gripz now, but it will require lowering the weight significantly so that the arms and hands will catch up. After the hands catch up, forget it, I'm going to blast through the poundage.

Before I discovered thick-bar work, I couldn't put my finger on what was missing!

Now we know!!!

Look at this guy, 330 pounds overhead press with a bar that's 2 and 3/8" thick!!!

http://3.bp.blogspot.com/_YyoU0unwdog/TLmQfhTdOjI/AAAAAAAAAgk/C1wvD_qFhbs/s1600/gorner2.jpg

That's the secret, it's the grip strength, and no better way than to use a thick bar!!!!!

I CAN'T WAIT UNTIL THEY GET HERE, THIS IS LIKE A REVOLUTION,

orangeblobman
Jul 26, 2012, 12:37
I should elaborate,

the standard Olympic bar has a handle that is 1" thick. The part where you grab the bar to lift, this is 1" in diameter. And this is easy to grip so your hands and forearms do not have to work so hard.

With a thick bar, you're gripping a bar that's over 2" thick!! It is obvious why this is so good!!

Popeye hands and arms!

p0nder
Jul 27, 2012, 10:33
We're all slaves on a farm. We become free once we leave the farm. Exercise is a modecule of freedom, freeing your body from sedetary lifestyle that makes you easier to control. The more fit your body is the more fit your mind will be.

230lbs is possible. It seems you have the motivation. Hold on to that. Feel angry at yourself if you skip a day or don't do what you PLANNED to do. Get emotional about it, this matters to you. You WANT to lose 30 pounds and thats where you're going to get.

My friend was 250, got him to 180 lbs in a couple of months. Had a lot of ladies over him, problem was; he met a woman who loved to cook and feed him. He replaced his fitness training with sex and his healthful eating with his girlfriend's food. My friend went back to 250lbs. Never seem got back to the 180 area.

I'm going to give you a periodization program, free of charge of course. A periodization program is a cycle split program that keeps your progression going to maximal fitness levels; basically no plateu; more results for the energy you put in.


Plan for your weightloss:

Combination of high intensity interval training (HIIT) and long distance training. (LDT) 5 days a week

HIIT
Location: Treadmill
Duration: 15 minutes
Intensity: Intervals: Start with a 2 minute warm up of walking. Followed by a 1 minute run(Moderate intensity) > 30 second sprint (High intensity) then a 30 walk (Low intensity)

For example:

I get on my treadmill; put it on 3.0 Incline and 4.0 speed for a 2 minute walk
My interval cycle consist of:
1 minute run at 8.0 speed and 3.0 incline
30 second sprint at 11.0 speed and 3.0 incline
30 second walk at 4.0 speed and 3.0 incline

If you're starting, you can adjust the intensity of the speed and incline to where you're most comfortable. For example. 3.0 = LOW 5.0 = MODERATE 7.0 = HIGH

Does that make sense?


LDT
Location: Outdoors(track, park, road)
Duration: 35 minutes
Intesntiy: 45-55% of your max

For example:
I run 5 miles under 35 minutes; but that's at 60-70% of my max.

Does that make sense? Ask if you have a thought.


Now you will go through a 12 week program divided into 3 levels. Which level try to adjust the intensity higher.

Week 1-4 (Level 1)

Monday - HIIT
Tuesday - LDT
Wendesday - LDT
Thursday - LDT
Friday - HIIT

Week 5-8 (Level 2)
Monday - LDT
Tuesday - HIIT
Wendesday - HIIT
Thursday - HIIT
Friday - LDT

Week 9-12 (Level 3)
Monday - HIIT
Tuesday - LDT
Wendesday - HIIT
Thursday - LDT
Friday - HIIT


Once you ever level 3, you should see great results. Level 3 is used to maintain your results and continuing maximizing your max, plateus suck so my goal here is to increase your range of fitness results.



That's the CARDIOVASULAR PROGRAM.

Right after these cardio workouts, do some weight lifting, push ups, pull ups, squat jumps, burpees, shadow boxing, hitting the bag, working with kettlebells.


I'll post some cool videos later on about those ANAEROBIC workouts that will build MUSCLE and break down fat in your body.

The more lean muscle mass you contain, the more fat you burn. Muscles are fat burning machines.


I have to head back to work, but I will come back and answer your questions. I may give you an additional program, but its good to start with the cardio program and do an hour of lifting and plyometrics after that atleast 4-5 times a week.

Peace.


Thanks for the Cardio Program! I think this will work great for me. I am very motivated to get my weight down and fitness levels up. No worries about me being like that other guy. I found the woman of my dreams already but she's a lousy cook (seriously, she burnt our daughters toast twice this morning). I do 90% of the cooking in our house. I mostly try to stick with good meat choices (chicken breast, Turkey, fish, lean cuts of pork and steak) and good carbohydrate sources like lettuce and spinach, veggies of all kinds, a small amount of oatmeal.



I think this will work great for me. I've been floundering around with my cardio. I had done some HIIT, using elliptical and the bike, and I did some "LDT" on the treadmill/outdoors. I may replace one LDT run with an LDT swim (if you think that's cool?) and maybe switch to a stationary bike for one HIIT session a week (keeping the same principals in mind of actually doing HIGH intenisty intervals). I mention this because I'd love to be able to run a "Sprint" triathalon comfortably/with a good time (somewhere in the 1hr+20 minute range). My focus though is still on basketball and getting better on the court.

Before I was only doing cardio training maybe 3 days a week maximum (more like 2 days and one would always be sub-optimal). While i'm not sold on the effects of extra cardio on weight loss/fatloss I know that having a healthy cardio system will allow me to get up and down the court faster and quicker, will ensure I'm not tired when I get in position and will allow me to get to my spots on the floor when I need to. I plan to implement this cardio routine starting on monday. I'm also going to supplement it with another 30-45 minute swim on saturday. (like you said it's all working).

Currently my weight lifting routine has been in a total flux as I've been attempting to incorporate plyometic work into the system. I was even considering dropping back to a very basic routine that looks like this:

Monday:
Deadlifts
Chin-ups

Tuesday:
Plyometrics

Wednesday:
Bench press
Push-ups

Friday:
Squats
Plyometrics


Let me know the kind of things you would have me work in there. I'm open to lots of suggestions and implementing things like jumpsquats, burpee's etc. I don't have access to kettleballs at the moment, but I have pretty much everything else I would need.

Thanks again for your time in putting it together! I look forward to showing off my progress (and who know's maybe online coaching/training could be a thing for you!)

p0nder
Jul 27, 2012, 10:36
OBM: i've heard a lot on fitocracy about fat gripz and how they have helped some people get serious new PR's on their deadlifts. I have a grip strngth issue as well. My squats are almost equal to my DL's and i know it's because of my grip. (typically DL's are much higher then squats, especially for a relatively tall/long arm guy like myself (6'1").

orangeblobman
Jul 28, 2012, 13:29
It's gripping the nation. You gotta realize guys at the turn of the last century, all they knew was the thick bar. It is this modern idea to lift with a thin, easy to grip bar. Switch everything to thick bar work and watch your arms and hands crush heads of enemies.

Sent from my ADR6300 using Tapatalk 2

iSaYughh
Jul 30, 2012, 16:01
Fat grips are a worthy addition to a training program.

Fat grips are not essential, and aren't a "miracle". Sorry to say.

Nobody has some out of control strength, but weak hands and grip that negate it . :smokin:

The only ppl who do, are people who aren't really that strong (ie someone who just benched a lot and got real good at the bench).

When you train hard and right, your grip strenght and hand strength will invariably go up, in unison, as you progress.

When you lift and throw around heavier weight, your hands and grip get trained.

Surely, supremely strong hands and wrists are a plus -- especially if you are a fighter, for injury prevention purposes. But you can train your hands, grip, and wrists with a couple mini workouts throughout the week, and get great results.

You don't need a fat bar. I like fat bars, though, and probably will buy one soon. I feel I can lift more weight with them, as it increases my body-weight connection.

Same reason I train (and run) in a pair of Adidas Adipiures.

p0nder
Jul 31, 2012, 09:26
Isayughh, i agree that grip strength goes up with lifting bigger weights but there seems to be some kind of a disconnect as I deadlifted 300 yesterday and my back isn't very sore. I feel like it I used straps/chalk i would be able to lift significantly more and get that "pump" but I don't want to get into using "crutches" for my lifting.

There are plenty of exercises to do to increase grip strength though, So i am going to start incorporating those to try and get my deadlifts up to snuff. I should be pulling closer to 400 based my my leverage and squat strength.

metrocard
Aug 02, 2012, 13:57
p0nder Im going to get back to you with additional methods for your program, I just been caught up with new clients, a new work schedule and boxing training.

I don't think I'm ready for my fight on the 11th =[

What should I do ?

BTW, I measured at 7% body fat yesterday, trying to get it down to 5.

p0nder
Aug 03, 2012, 08:46
Eat/sleep/breath the fight, break down any tape on the guy, barring that break down other classic fights in your weight division. Envision your win. close your eyes and visualize the fight as it's going to go down, round by round, blow by blow. imagine what you'll do in the corners, on the ropes, with your feet, with your jab, with your defense. Most importantly visualize how you are going to feel after you win this fight. Own that feeling. go into the ring with that feeling fresh in your head. You can't lose. You can only win. you must dominate and fight your fight. Game theory demands that you implement your game plan immediately and do not deviate. Believe that you will win and you WILL.

Go to 2-a-day training if you haven't already, eat like a ****ing BEAST (chicken breast all day....beef jerky for snacks). 5% is kind of low for a lot of athletics. Many ball players i know do better at a higher %. You may be better served fighting at 7-10%.


Looking forward to hearing the rest of the program, I understand that life is hectic. I'm gone to the beach for a week anyways today, so I won't be implementing any weights until at least the 13th now. So sand sprints and body weight stuff while i'm out there. Bit of swimming too because cold north atlantic water makes men out of boys and beasts out of men.

Good luck with the fight Metro! I know you are gonna kick some ass!! GET IT!

metrocard
Aug 08, 2012, 12:01
Thanks brother. I was training like crazy all weekend to found out the guy called out of the fight. I'm still going to train like I have a fight on sabado.

KingGoatlikina11
Aug 08, 2012, 23:19
good thread metro i was thinkin about startin one of these...i see alotta other forums with them

lmao @ snackin on nuts all day


maybe you can post some exercises to help kologero reduce his man boobs :lol:


Im 5'11 156pds....when i graduated high school i was only 132

I weigh more now but i still got really skinny arms...im tryin to build up my biceps. I workout everyday..i do 50-60 push ups, im doin chin ups now, liftin weights, and taking creatine. What excersises can I do to get bigger biceps?

Wow Im 145 now but alot stronger and faster. I feel way better at this weight, i must have been chubby. Smh at myself for weighing that much, my weak ass was probably curling 25 pounds at that time toohttp://www.grimeforum.com/forum/images/smilies/smh.gif

Im gonna neg rep my old account http://www.knicksonline.com/forums/images/icons/icon13.gif

metrocard
Aug 09, 2012, 15:08
Your at a very lean weight my brother.

LJ4ptplay
Aug 10, 2012, 18:08
I've done P90X and had good results. Now I'm doing Insanity and getting pretty cut. One problem though, I have a lot of lower back soreness from Insanity. Anyone try this program and had the same problem? Any suggestions to help alleviate lower back soreness, or will this eventually go away as Insanity's primary focus is core strengthening and intense cardio?

iSaYughh
Aug 12, 2012, 20:47
My gf did P90x, a lot of her friends have done Insanity. I coached her through a lot of her workouts.

They are definitely quality, but injuries can be very common when people do them. You aren't alone.

It sounds like you aren't sore in the "good" way. The lower back itself is a muscle group which can and should be trained, and you will feel sore (dead lifts, supermans, back extensions, etc).

It's really vital to have a strong lower back, too, for overall health and injury-prevention.

It is a typically neglected muscle; often times, especially in reasonably strong/fit people, you are much stronger in the primary muscle groups, and your fitness in these areas really outweighs the oft-neglected areas (lower back....but also, to throw it out there: neck, wrists/hands, core).

My guess is: you've been working out hard, making good progress, and are able to vigorously train within a program that has a very high intensity level (and is scalable: ie, if you train like a mad man, the workout will be very intense/high level...but also you need to be able to handle that intensity + style of training).

I have no idea how bad this back issue is/isn't.

But I would actually scale back on the core workouts, as this may well be what is causing the lower back issues -- a strong core is great for the lower back (it's part of it), but it can also cause lower back pain if your lower back isn't up to the task (even if your primary core musculature, and overall physicality, can handle the workout load).

Wait until the pain/soreness goes away, and start up slowly with the core routines, and make sure you add in lower back exercises (supermans, back extensions)...idk if Insanity includes those or not already.

KingGoatlikina11
Aug 13, 2012, 00:04
Your at a very lean weight my brother.

The Hitman KingStarbury Hearns :lol:

p0nder
Aug 14, 2012, 10:04
started metro's cardio program yesterday, heading into the gym again now for a LDT (its raining out).

did 23 minutes of HIIT training yesterday, looking forward to a more leisurely pace today. I'm not lifting today either so it'll be a nice rest day activity.

RunningJumper
Aug 14, 2012, 17:05
I'm losing weight again. I was 129 yesterday. Guess I have to manage to eat at least six times a day, rather than the three-four.

I started adding jumping squats with the ladder about two weeks ago. It's crazy.

iSaYughh
Aug 14, 2012, 19:46
I'm losing weight again. I was 129 yesterday. Guess I have to manage to eat at least six times a day, rather than the three-four.

I started adding jumping squats with the ladder about two weeks ago. It's crazy.

Are you trying to lose weight, or is that bad thing?

RunningJumper
Aug 14, 2012, 22:47
Are you trying to lose weight, or is that bad thing?
Trying to gain.

iSaYughh
Aug 15, 2012, 13:03
Trying to gain.

I see.

Drink a gallon of whole milk (work up to it, if you have to) each day, on top of whatever you are currently eating (and hopefully you are currently eating a good bit).

And I wouldn't do anything but compound lifts, 3sets, 5 to 8 reps. 3x/week. Maybe an additional short workout 1x/week for core. And don't do any cardio other than what you have to for sport-specific work (eg, basketball, boxing).

Keep it extremely simple, but extremely effective. Diet + Recovery are the two big keys (and obv going hard at the lifts when you do them).

I've never met anyone, even ppl who could "never gain", not gain tons of quality size by doing the milk + above.

3forLin
Aug 15, 2012, 22:04
want some of my weight you can have it for free?

KingGoatlikina11
Aug 15, 2012, 23:08
I'm losing weight again. I was 129 yesterday. Guess I have to manage to eat at least six times a day, rather than the three-four.

I started adding jumping squats with the ladder about two weeks ago. It's crazy.

Eating the right way does really help alot, Im working on changing my diet

2 cans of tuna fish a week
2 cans of healthy choice garden vegetable soup
2 cans " " chicken noodle soup
Greek Yogurt
chicken
Mixed Fruit cups
Bananas
Dole apple snacks
Asparagus
Apple sauce
Whole grain cereal
Hot Dogs made from turkey instead of beef
chocolate milk
different fruit juices
plenty of water

Im not completely disciplined with it yet, still gotta cut out some cookies and other snacks at night time.

But i found a good weight lifting routine now thats making my arms a little bigger

I've been curling

20 pounds - 20 reps, 18 reps, 16 reps
30 pounds - 14 reps, 12 reps, 10 reps
40 pounds - 8 reps, 6 reps, 6 reps
50 pounds - 4 reps, 4 reps

Then I do 3 sets of pull ups, as many as i can do each time. Then sometimes ill finish off with push ups that i do with my arms right by my side and gripping the sides of my pull up bar vertically so i can do deep push ups to work my chest and finish my arms off. I usually only do 3 sets of them but with a backpack thats got 20 pounds in it on my back. Then I do as many of those pushups as i can with no weights.

And I do that routine 3 days a week, on Tuesday, thursday and Saturday.

On the other days i do different chinups, pushups, and dips. Work the heavy bag too, and i was doing sit ups 6 days a week but my legs were getting stiff on me so i found some hot workout chick doing this real tough ab workout that i used to tug to sometimes. It works my abs in a much different way but i like it. Sounds like your good with squats, sounds like what your doing is real tough. I should give jumping squats a try but i really cant do too much stuff like that right now, I have a heel spur. Bicyclings the only cardio workout that doesnt bother it, I cant run or jump rope. Havent been able to play too much ball this summer

p0nder
Aug 16, 2012, 08:38
Day 4 of Metros Cardio program today. I have never done cardio every day before. I think I could get used to this.

Basketball is starting up for me very soon. I have a pickup game Sunday and a scrimmage with a D2 team on Tuesday. Should I still do a LDT on Tuesday if I'm running that night with the basketball team? I'm thinking I won't for the first week (just because i'll be gassed for the scrimmage and I'm in a "try-out" period with this team so I want to play well.) But I think that after a few weeks i'll be fine to run 2 times a day.

Still lifting 3 times a week for gainz. new PR for my dumbbell bench press yesterday. gonna switch back to barbell for a little bit to see how much total weight I can actually push. Still working on my chin-ups/pull-ups... I will do a "muscle up" this year!

p0nder
Aug 16, 2012, 09:47
http://ftcy.me/tJdSZk

Also posting the fitocracy invite for you folks: I got OBM on there now, it's cool to see his progress and be able to cheer him on as his lifts continue to improve.

You can also see what i'm doing and post your own workouts. I'd like to see what other people like metro, isayugh, kingstarbury, and running jumper are doing for their fitness and get ideas from them to incorporate in my workouts. Or are y'all too scurrd to show your actual workouts? ;)

RunningJumper
Aug 16, 2012, 19:34
I see.

Drink a gallon of whole milk (work up to it, if you have to) each day, on top of whatever you are currently eating (and hopefully you are currently eating a good bit).

And I wouldn't do anything but compound lifts, 3sets, 5 to 8 reps. 3x/week. Maybe an additional short workout 1x/week for core. And don't do any cardio other than what you have to for sport-specific work (eg, basketball, boxing).

Keep it extremely simple, but extremely effective. Diet + Recovery are the two big keys (and obv going hard at the lifts when you do them).

I've never met anyone, even ppl who could "never gain", not gain tons of quality size by doing the milk + above.
Thanks, I'll look into this.

Are you sure drinking a gallon of whole milk a day is good? I heard having a lot of calcium every day is not good for you, don't know if that's a lot. I'll have no problem drinking that much right away. When do you drink it?

RunningJumper
Aug 16, 2012, 19:36
want some of my weight you can have it for free?
haha Thanks, bro.

RunningJumper
Aug 16, 2012, 20:07
http://ftcy.me/tJdSZk

Also posting the fitocracy invite for you folks: I got OBM on there now, it's cool to see his progress and be able to cheer him on as his lifts continue to improve.

You can also see what i'm doing and post your own workouts. I'd like to see what other people like metro, isayugh, kingstarbury, and running jumper are doing for their fitness and get ideas from them to incorporate in my workouts. Or are y'all too scurrd to show your actual workouts? ;)
Every other day I jog. If I do my full jog, it's about 27-29 minutes. I think I've gotten faster since the last time I did this route a few months ago when it'd be almost forty minutes. I started going a little faster though last week. Yesterday I didn't jog, but that's ok, I might be too thin to be doing so much jogging. I'm more concerned about jogging a good amount every week and not missing my upper-body/squat days.

The other every other days is upper-body and squats. These sessions are made up by me, so I don't know if I'm doing something wrong. However, I'm in good condition so I'm not hurting myself. I switch up the order (not the whole workout) every three weeks if I remember.

About 46 fist push-ups (I read Bruce Lee did those for forearms. I don't feel it in my forearms, but fist push-ups are tougher for me more than the regular ones. I want to try the regular ones soon again to see how many I can do now that I can do about the same amount with my fists.). I've been doing full fist push-ups 'till about the late 30s, then I can't do it I don't think. Maybe instead of doing a few more non-full ones I should try hard for at least one more full one.

The same/about the same amount of dips as the push-ups. I use the arm of the couch to have my legs and feet a little high.

I do four forearm exercises, 39 reps each (39 being my favorite number and a good amount) with a light chair. I added two recently. The two I added recently I can't move the chair much, but it works, and I feel it more than the other two. It's also good for the shoulders. Not easy to hold up straight. Having noticeably bigger and proportionate forearms is a big goal for me.

Next I do squats with a wooden ladder. It's about ten pounds I guess, not much. This is definitely the hardest workout I do.

First set - 12 squats
Second set - 9 regular, 7 jumping
Third set - 12 regular, 27 jumping

Next I do twelve finger push-ups. The last three I go down a little more. I can't go down far, but it is good for my fingers.

I do these side push-ups things, 12 reps on each side. Both sets I do six reps without moving my arms, then six reps bending my arm a little like a push-up.

2 sets, 33 reps of lifting the wooden ladder up and down above my head. I do two sets with the ladder being in the other direction than the previous set because ladders aren't even and I feel it more on one side than the other.

I use a tensolator for a few exercises for the back, arms, shoulders, fist (push it up and down. I think it use to hurt a little because of the product's name or whatever engraved on it lol. I do it for fist strength), etc.

The last four exercises is well over a 100 sit-ups (today over 150) not going forward far since I feel it more. At 83 I go a little bit hard with it to feel it.

12 sit-ups going side-to-side, what's the name of that?

28 full sit-ups.

39 reps of crunches, I move my legs and feet - forward for the lower abs, to the right, then to the left. Moving my feet and legs to the left and right I feel either my abs and/or obliques, or something haha.

Some of these I don't know if I described clearly, such as the last one, because I either would have to show you or I don't want to spend all day typing this.

I want to do what I invented a couple months ago regularly. At work I took a 5 pound weight for barbells or whatever, and did a bunch of reps with each finger and thumb.

When I have the money, which I will soon, I'm gonna go to the gym and buy the food, and the amount of food, I need.

p0nder
Aug 17, 2012, 11:33
nice RJ! keep up the good work! When you are able to get into the gym and use some heavier weights take a look at the Starting Strength routine by Ripptoe. It's a good place to start and with an increase in calories and lifting heavy weights you will see a very noticble difference.

I again really reccommend hopping on the fitocracy bandwagon. you will be able to track all of your workouts and see where you improve in all things fitness.

orangeblobman
Aug 18, 2012, 18:44
http://ftcy.me/tJdSZk

Also posting the fitocracy invite for you folks: I got OBM on there now, it's cool to see his progress and be able to cheer him on as his lifts continue to improve.

You can also see what i'm doing and post your own workouts. I'd like to see what other people like metro, isayugh, kingstarbury, and running jumper are doing for their fitness and get ideas from them to incorporate in my workouts. Or are y'all too scurrd to show your actual workouts? ;)


Oh yea, fitocracy is so good because it keeps you motivated. Between the point system and the props and fist bumps, the awards, it feels like Call of Duty, but in real life, and for fitness. Really great system, I thought that was you p0nder, but wasn't sure, though I did go through your link so that makes sense.

Dude, check out the log I got, but I don't think fitocracy has any log workouts!! It's okay, I'll go without the points on this.

But first I have to make cut-outs on this log and install handles, then I will work up to lifting it overhead...I can't weigh it yet (haven't figured out how!) but it's, I estimate, between 150-200 lbs and it's 4 feet long, with a 13 inch diameter.

http://i48.tinypic.com/2zf67gh.jpg

orangeblobman
Aug 18, 2012, 18:45
Thanks, I'll look into this.

Are you sure drinking a gallon of whole milk a day is good? I heard having a lot of calcium every day is not good for you, don't know if that's a lot. I'll have no problem drinking that much right away. When do you drink it?

Drinking a gallon of milk a day works, but you have to be lifting heavy **** like on the Starting Strength program.

If you're untrained, keep it simple with the squats, the deadlifts, and presses, and add weight to the bar every session. That type of program along with a gallon of milk a day, you're gonna get swole, freakin' hyooj.

metrocard
Aug 21, 2012, 16:38
Drinking a gallon of milk everyday doesn't work like THAT, it's not that simple...plus all the saturated fat is terrible for belly fat. Balance your nutrition.

To be at peak level, you must take your body fat % seriously while put yourself through a series of fitness test. Measurements, measurements, measurements.


Physical inactivity has a negative global impact so severe that its adverse effects on health are comparable to that of smoking or obesity, according to a new study.

Well, ain't that obvious?

RunningJumper
Aug 21, 2012, 19:19
I read was reading the GOMAD (Gallon Of Milk A Day) method here this morning:

http://stronglifts.com/gomad-milk-squats-gallon-gain-weight/

It suggests the other parts of the diet people should have.

orangeblobman
Aug 21, 2012, 20:49
I read was reading the GOMAD (Gallon Of Milk A Day) method here this morning:

http://stronglifts.com/gomad-milk-squats-gallon-gain-weight/

It suggests the other parts of the diet people should have.

Strong Lifts is a great site and a great program. I feel that it was, in my experience, a little too high volume. Strong Lifts is 5x5 while Starting Strength is 3x5, I would go with Starting Strength for a beginner to keep it simple or, when 5x5 becomes difficult, drop it to 3x5.

But you can't go wrong with either Strong Lifts or Starting Strength. Rippetoe is more experienced than Mehdi, but both are strong options.

Drinking a gallon of milk a day is recommended for short-term applications, you won't be drinking a gallon of milk a day for years.

GOMAD is a fast, cheap and easy way to down the necessary calories to ensure steady growth in the early stages of your training.

Of course you should eat vegetables of varying colors, eat meat as much as you can, but these are givens and should be followed anyway. GOMAD is an addition to your diet not the diet itself.

As an untrained guy hitting the squats and deadlifts for the first time, your system will be shocked out of its mind and will be starving for material from which to become stronger and better suited to stand the abuse you are giving it in the form of weight lifting.

Do not over think diet, the last thing you want to over think is diet. GOMAD, vegetables of various colors, and as much meat as possible. Fish, obviously, just whole food, man. Obviously Coca Cola and potato chips won't do anything for you.

You'll gain a ton of muscle and some fat, but you don't worry about fat right now. The goal is to lift heavy **** and to induce a response by your system so that it will adapt to greater poundages.

Cutting down, sculpting muscles, that's all for advanced stages, if you choose to go that route. You might want to just lift heavy forever or you might want to go into bodybuilding, that's up to you, but the main thing to take away is that you can't do any of that advanced stuff until you have a foundation to build it on. That's why you don't care about some fat right now and you want to pack on the slabs of muscle. You're laying the concrete in the foundation.

This is all ridiculously simple that once you start you will wonder what you were waiting for your entire life.

Strength is mandatory in life, training is not optional.

RunningJumper
Aug 22, 2012, 23:47
Finished the gallon of milk. Feel....sick.

orangeblobman
Aug 23, 2012, 05:48
Finished the gallon of milk. Feel....sick.

Hahaha yea, it will be uncomfortable for the first few days but you get used to it.

metrocard
Sep 06, 2012, 13:02
If your body fat % is not below 10% then you don't take your fitness seriously enough. To not worry about is just a lazy and amateur approach to fitness and exercise.

p0nder
Sep 06, 2012, 14:22
hmmm sub 10% means abs tho right? but a lot of NBA guys don't have abs, same with NFL guys. I'm farrrr away from 10% or even a % i consider "fit" but i think sub 10% may be a bit extreme for the average person.

I've been running and bikeing metro, getting faster and leaner with the plan you gave me for my cardio. PM me if you'd rather converse off the thread about progress?

orangeblobman
Sep 06, 2012, 16:31
If your body fat % is not below 10% then you don't take your fitness seriously enough. To not worry about is just a lazy and amateur approach to fitness and exercise.

I have to back the truck up here, beep beep beep beep.

It depends on what your goals are. Lots of very fit people have above 10% body fat, I'm sure of this. We're made to carry a little fat. I see low body fat as mostly an aesthetic thing.

It's a valid objective. At the same time, we can't just say everyone who doesn't give a **** about body fat doesn't take their training seriously.

metrocard
Sep 07, 2012, 07:59
hmmm sub 10% means abs tho right? but a lot of NBA guys don't have abs, same with NFL guys. I'm farrrr away from 10% or even a % i consider "fit" but i think sub 10% may be a bit extreme for the average person.

I've been running and bikeing metro, getting faster and leaner with the plan you gave me for my cardio. PM me if you'd rather converse off the thread about progress?


Getting to 10% body isn't really a difficult task, especially if you continue for 2-3 months, you will be surprise how comfortable you'll and how easy the running will get for you.

I'm happy to hear your progress.

Have you tried running 5K? Try it out and report back with how fast you run 5K in.

I had my 43 year old client from Russia run 5K in 42 minutes one day, and within a week he did 35 minutes flat. It's really a good way to build your endurance and speed up.

My record for my 5K so far is 24:32


Try out this insane workout:

hWhTRSUkxbY


I have to back the truck up here, beep beep beep beep.

It depends on what your goals are. Lots of very fit people have above 10% body fat, I'm sure of this. We're made to carry a little fat. I see low body fat as mostly an aesthetic thing.

It's a valid objective. At the same time, we can't just say everyone who doesn't give a **** about body fat doesn't take their training seriously.

You're not training every dimension at it's highest potential if your body fat is over 10%.

I understand powerlifters may carry more fat for their strength, but I'm speaking about the average guy who's trying to get fit and in shape.