Post: #151

16/2 - Legs

Barbell squat - 73kg {3 x 12}
Dumbbell lunges - 17kg each {3 x 10}
Leg extensions - 60kg {3 x 10}
Leg Curls - 55kg {3 x 7}
Calf raises - 20kg {3 x 20}

Post: #152

(02-17-2013 11:26 PM)AlphaEnchantment Wrote:  

(02-13-2013 03:17 AM)houston Wrote:  How do you decide what to stick to when working out? I use a bench, some free weights and a pull up bar. I usually start with pull ups, push ups and sit ups. Then I'll bench press, take a mini break and bench some more. Then I do kind of a deadlift move except I stand up straight, hold the bar all the way down and lift it up to my face. AFter that, barbell curls. Then curls with free weights and maybe lift them straight in the air from my shoulders. I repeat everything all over. Should I change anything?

You should find a weight lifting program and follow it. How many times a week are you working out with this routine? sounds like too much if your going to the gym 5 days a week but if you only go once a week it wouldnt be bad.

Most people/programs do one or similar body parts a workout so that they have time to recover

(02-13-2013 03:38 AM)ElJefe Wrote:  Check out starting strength, buddy!

This^ its a great book for learning proper form and doing things right in the gym

I try to work out 3 times a week, every other day.

Post: #153

I would try to do a posterior chain exercise, houston. I don't know how much weight you have (I'm only guessing because you seem to pull all the weight you have up to your face), but I recommend the kettlebell swing.

If there was a suitable replacement for squats and deadlifts, it would probably be pistols for reps, sprints, and swings. The swing is sort of like a ballistic deadlift. You're not going to get bodybuilder jacked or anything, but at least you won't be neglecting your lower body.

One bonus is that you'll pound pussy like a jackhammer if you do a lot of swings.

Don't want to buy a 90 dollar piece of nonadjustable cast iron? Here's the solution.



http://rosstraining.com/blog/2008/12/31/...nstration/

This shows you how to make a T handle so that you don't need to buy a bunch of kettlebells.

In all seriousness, anything you can do with a kettlebell, you can do with other equipment that is not only adjustable, but cheaper. People who claim that kettlebells are a magical form of training equipment are deluded, it's all Dragon Door marketing to the fitness hipster who reads more than he trains.

edit:

As far as a workout program is concerned
There's one out there called "Program Minimum" from Enter the Kettlebell, where you do a program of swings and turkish getups and it's designed by Pavel Tsatsouline. He claims that, once you go heavy enough, you literally don't need any other exercise. He's also the same guy who said that the deadlift is the best posterior chain exercise and that the squat isn't entirely necessary if you're deadlifting heavy enough, so take that with a grain of salt.

Pavel's a big fan of abbreviated forms of training where you do a posterior chain exercise and an upper body pressing movement and you just work the fuck out of them. It definitely delivers, I did a deadlift/shoulder press program and I put forty pounds on my press and a hundred on the deadlift over a period of 6 weeks.

If you want to do a lower body exercise with the weight you do have, I'd do the swing at least two days a week, if not three. Try to keep the weight somewhat heavy, start at 50-70 lbs and keep going up. Watch some youtube videos to figure out the form. Throw in some pistol squats to give your quads something to do. You can lower the weight on the swing and do them for timed intervals if you're not all about strength.
Then I'd probably alternate presses on different days, bench on one and standing shoulder press on another.
Throw in some pullups for good measure, or you can do pendlay rows.

Post: #154

Suicide squats for when you hate everything and want to die: 225x20

Basically low weight until you collapse. Then cry at the fatty teaching a bunch of kids how to lift improperly.

Post: #155

Bench: 5x5x265lbs
Dips: 3x5 @ BW + 110lbs
Squats: 5x5x330lbs
Press: 5x5x155lbs
Deadlift: 1x5x330lbs - this is my weak-point. Am progressing, tho

Post: #156

I have a couple of questions regarding my workout. I'm a lifting beginner. Criticize it please. All exercises are 1 set to failure, very slow cadence (something like 5 seconds up, 5 seconds down). I copy pasted this from my sheet. 3 + 1 is to mean: 3 reps completed, failure happened on the 4th. I used dumbbells. I use scooby's tips for reference to form. I never had any problems, except my wrists when I did bicep curls. Switching to hammer curls fixed the problem entirely.

Pull-ups: 3 + 1
Wide push-ups: 8 + 1 (7 kg backpack)
Dumbbell squats: 30 air squats
Side raises: 9 + 1 (4 kg per arm)
Skull crushers: 10 + 1 (4 kg per arm)
Military presses: 7 + 1 (4 kg - wtf?)
Hammer curls: 11 + 1 (5 kg per arm)

My questions:
I've been stuck on pull ups for the longest time. Most of the times I do 4 - 6 of them, never more. I blame today's sloppy performance on the slippiness of the pull up bar (it snowed today) and the freezing cold. Pull-ups and push-ups have been in my workouts since I started (6 months ago). Any exercises I can do to mix it up, breach this plateau? (eg negatives?)

Squats: I wanted to do dumbbell squats, but either it is way too light on my legs, or, when using more proper weight, I kill my arms before my legs. I reverted to convict conditioning style squats for the time being. Tips on this?

EDIT: I do this once every 3 days. Except for abs on different day, this is my routine. I forgot to mention: 3 minutes rest between exercises.

Post: #157

I'd just keep the reps low, don't go to failure, and do many sets. If you can only do 3 pullups, then do one or two for something like 10 sets.

Use a cadence you're comfortable with, just don't use momentum to throw the weight around if you're training for maximal strength. I usually do something like 2 seconds up, 1 second pause, 2 seconds down.

When it comes to bodyweight stuff, you have to get strong before you get all that big. Bodyweight exercises aren't the best for massive amounts of hypertrophy, but it's free and you can do it anywhere.

My question is, how much do you weigh and about how tall are you and what sort of budget do you have for working out (this includes diet and amount of time)?

As far as legs are concerned, I recommend doing regular bodyweight squats until you can do one legged squats. Once you can do one legged squats, do them until you're comfortable and then do explosive one legged squats for lowish reps and never to failure. You won't have the strongest legs ever, but they'll be pretty strong pound for pound.

Convict conditioning has a shitty squat progression. Here's a better one.
1)Bodyweight squats until you're comfortable
2)Lower yourself down on one leg and then go back up with two
3)Lower yourself down on one leg while holding onto something (I like to use a door), then go back up with some assistance.
4)Gradually work up to where you don't need the door.
5)One legged jumps for height
6)One legged jumps for height and distance

Introduce this shit gradually. I went from bodyweight squats to one legged squats over the course of about four months. Most of it isn't strength, but balance and flexibility.

Don't bother with that little stuff like side raises and hammer curls if you're a beginner. Stick to compound movements. Try to workout at least three days a week. Keep the reps somewhat low (except for legs, they need higher reps), do many sets, and stick to the basics.

I like to pick two exercises and bust my ass on them for an hour.

As far as bodyweight is concerned, that would be
Pullups
Bodyweight squats
Handstand work (if you can't do a handstand yet, work on your pushups until you can)
Pushups


So you could structure your workouts like this
Squats
Pushups

Day 2
Handstand work
Pullups

So a sample routine would look like this, for example

Monday
Bodyweight squats 20 rep warmup
Pistol squats 4 reps 6 sets each leg
Pushups 10 rep regular pushup warmup
Diamond pushups 5 reps 7 sets

Wednesday
Handstands for time 30 second "reps", 4 sets
Pullups 3 reps 6 sets

Any workout routine done with enthusiasm will make gains. One of my buddies busts out as many pushups and pullups as he can every morning and he goes for a sprint a couple times a week. He's been doing that for the last two and a half years and, although his physique isn't bodybuilder impressive, he's got at least twenty pounds on his identical brother. He may not be using the most efficient workout, but he likes what he does and he sticks with it. I have far more respect for his third world workout and his dedication to it than 90% of the people who show up to the gym on January 1st.

In other words, don't get too caught up in rep schemes. If you bust your ass, you will make gains. If you keep the reps low with a good amount of sets, you won't develop as much hypertrophy but you will build strength (you want to have a good strength/mass ratio for bodyweight exercises so that you can do the harder variations of each exercise, like one armed pushups).

I would also do sprints if you're on a tight budget for equipment. Sprints can build some muscle on your legs and they make you more explosive all around.

Don't fear the overtraining fairy. Provided you eat enough and sleep enough, you could work out twice a day if you felt like it. I recommend Monday/Tuesday/Thursday/Friday.

Post: #158

Does anyone use regular things to work out with? I did a job the other day moving around cinder blocks and busting them open. I felt nice and sore afterwards. I was thinking of maybe putting some in a backpack and walking around or something like that.

What does everyone do to keep their belly flat? I don't want a 6 pack but just flat as possible. Should I just start jogging more? I'm already skinny and try not to do it to much so I can keep as much meat on me as possible.

Post: #159

(02-25-2013 03:56 AM)houston Wrote:  Does anyone use regular things to work out with? I did a job the other day moving around cinder blocks and busting them open. I felt nice and sore afterwards. I was thinking of maybe putting some in a backpack and walking around or something like that.

What does everyone do to keep their belly flat? I don't want a 6 pack but just flat as possible. Should I just start jogging more? I'm already skinny and try not to do it to much so I can keep as much meat on me as possible.

I think that a flat gut is 80% diet and 20% exercise lifestyle. So basically do sprints and eat clean.

Post: #160

@ Hannibal, thanks for the very elaborate reply.

However, you got me a bit confused with the high amount of sets advice. Tim Ferriss, who is usually on point, says it's better to do one set to failure. I will definitely look in to your squat progression, and do multi sets pull-ups as well, to see how it goes.

I've downloaded Bodybuilding Revealed, it is said to be one of the best references. However, with everybody saying something different, I think the most important thing is to just keep going, stick to a schedule a few months. I'm currently making huge progress on the other exercises. When that stops somewhat, I'll compose my next schedule.

Post: #161

Pullups are one of those exercises where the easiest way to get better at them is to do many sets of them short of failure so that you get more efficient at the movement. If you want to know how much time to take between sets, most people say you should stay between 90 and 30 seconds between sets. I just say, take as much time as you need between sets to be able to do another one. Don't get too mechanical with this, working out should be fun, or at least a bit meditative.

Tim Ferriss is concerned with the prevalent 80/20 rule, where he thinks that if he does 20% of the effort, he'll get 80% of the results.

As far as bodyweight exercises are concerned, there is no suitable replacement for the squat or deadlift (which would be in that 20% effort = 80% of the gains margin). That, and there's no real way to incrementally add weight, so the next best thing is to increase volume with proficiency in the exercise. I prefer to add sets before adding reps. Do whatever you want with your rep/set scheme, but I'll give you some justification for why I do what I do.

One set to failure is better than no sets and is more time efficient than many sets to near failure (like two to three reps short of failure).

I recommend doing many sets to near failure for a couple reasons
1) You're not going to be sore as shit all the time
2) You'll have more motivation to work out because you won't be sore as shit all the time
3) Many sets to near failure is easier to recover from. Quicker recovery is better because you will, in all probability, gain more than the Ferriss method of one set to failure.
4) Your body is smart, and one of the quickest ways to get stronger is to increase the efficiency of a movement. If you practice many sets to near failure, you increase the efficiency of the neural pathways that you use to complete the movement because, not only do you practice the movement more, you always use good form. Perfect practice makes perfect, that's the underlying concept of Hebbian Theory.
5) I'd like to think that it's better for your joints to be using proper form all the time. At the very least, using proper form by never going to failure reduces stupid injuries.

If you're more interested in "bodybuilding" with bodyweight exercises, than just do somewhat massive amounts of pullups and pushups. There's no secret and there's no shortcut. You can say this guy has good genetics





and you'd probably be right, but this guy right here is somewhere around 40 years old



and, for the most part, he doesn't even use weights. He's got a better physique than most chair jockeys half his age who spend their time arguing about how much glutamine and shit to take after workouts. Al Kavadlo doesn't bother with that shit. He just eats clean, gets his shit done at the gym, and goes home.

Since you're new, just about anything you do will get gains. That's where the majority of the weightlifting confusion and conflicting advice comes from. That, and there's more than a few "resources" out there looking to profit from your ignorance. Stick to a program of pullups, pushups, and bodyweight squats for a couple months and see where you're at. Feel free to bust your ass at it and don't be scared to have heavy days during the week with lots of volume. Your arms aren't going to turn green and fall off and the overtraining boogieman is largely a myth, so long as you eat and sleep enough. Mix and match what you do and try different shit like diamond pushups or uneven pullups when you get bored.

If you have any more questions, feel free to PM. I've got some good weightlifting literature, if you're interested.

Post: #162

Eh, might as well post my workout

Standing Shoulder Press 100 lbs 3 reps 4 sets
Standing Shoulder Press 95 lbs (backoff sets) 3 reps 7 sets
Deadlift 275 lbs 3 reps 5 sets
Deadlift 225 lbs (backoff sets) 3 reps 4 sets

Should be up to 315 deadlift in a few weeks.

Post: #163

Squatted 5x340lbs today. Will hopefully hit 5x400lbs by first week of April.

Post: #164

Shoulder press (dumbbell)
4x12

lateral raises
4x12

Dumbbell raises
4x12

Dumbbell shrugs
4x12

Post: #165

Hang Cleans 10-8-6
Clean Pulls 10-8-6
Seated Military press 10-8-6
Arnold press 10-8-6
Upright rows 10-8-6

Post: #166

Hi guys. My first post in this thread. Actually, this thread is one of the things/the type of thing that led me to join the Forum--I reside in a cubicle 37.5 hours a week, among drones whose highest concept of "working out" is walking. I need the extra support and motivation.

Here's what I did this morning. Some of the weights are light and sad, but I have to start somewhere. Ten more years of this and I'll start to be a BAMF. Yes, I belong to a CrossFit gym.

warmup

3 rounds:
5 pullups
3 handstand wall walks
10 v-ups
15 squats

then

Angie

100 pullups
100 pushups
100 situps
100 squats

I knew this would end up being a joke--my pullups are garbage. 33:34. Lolz.

then

20 minutes
even minutes: 2 squat cleans @ 85% (140#)
odd minutes: 2 Turkish get ups #45, 10 pushups

then

1-10 deadlift ladder 225#

Tonight I will train jiu jitsu.

Post: #167

4 sets of

12 rep kettlebell (35lb) swing
30 iron mikes
12 leg press - 180 lb
20 forward jumps

Post: #168

I meant to do more today, because I flaked badly on lifting and training the day prior. But an appointment (cleaning my mom's gutters) interrupted my training.

Warmup
3 rounds
5 pullups
3 handstand wall walks
10 v-ups
15 squats

then

mobility work (using 2 lacrosse balls to open up the chest)

then

10 minutes easy row

then

Angie
100 pullups
100 pushups
100 situps
100 squats

I know I just did this on Friday, but I just have to hit pullups often to improve. I felt I was moving through this much more smoothly but my time was about a minute worse, 34:44. No big deal.

then

50 calorie row

then

2x25m lunge walk with 45lb plate overhead

then

work up to 215lb back squat
work up to 300lb dead lift

then

10 rounds, 2 back squats, 2 dead lifts

I trained jiu jitsu later. I have a minor tournament in two weeks that I'm training through, in preparation for the IBJJF New York International Open on April 20.

Post: #169

wamup, 3 rounds
5 pullups
3 handstand wall walks
10 v ups
15 squats

then

5x5 back squat 215lbs

then

5x3 strict overhead barbell press 115lbs

then

5 rounds AMRAP 3 minutes

3 thrusters 115lbs
6 Russian kettlebell swings 32kg
9 burpees

managed 9 rounds

then

Tabata row, 20 seconds on, 10 off, 8 rounds. Averaged 300 watts per whatever (second? minute?)

Post: #170

Hey guys I have a question. I've been following 5x5 for a little less than 5 months and I'm happy with the results. So far I've reached 265 squat 165 bench and 308 deadlift and I look bigger and fitter than before. I'm 180 lb bodyweight, not sure about bf but it should be around 15-20%.

I know it's hard to properly assess the gains made by looking at such a short period of time but I'm not sure if right now I should stick to it or try switching to a 3 day split (back/bis legs/shoulders chest/tris) to increase definition and swoleness/ hypertrophy while giving up some emphasis on strength gains. The reason I'm thinking of changing is because I'm trying to get more ripped and defined rather than strong and bulky and as far as my limited knowledge goes split routines seem like a better option than heavy compound lifts for my goal.

Post: #171

todays 04/03 workout:

bench press 15x60kg, 10x80kg, 8x85kg, 6x90kg.
Deadlift 15x70kg, 10x90kg, 4x130kg, 3x130kg
pull to chest 15x3x60kg
overhead pull 15x30kg
Cablecrunch 50kgx3xMax

Thats about it for today!

Post: #172

(03-04-2013 08:20 AM)Snowflake Wrote:  Hey guys I have a question. I've been following 5x5 for a little less than 5 months and I'm happy with the results. So far I've reached 265 squat 165 bench and 308 deadlift and I look bigger and fitter than before. I'm 180 lb bodyweight, not sure about bf but it should be around 15-20%.

I know it's hard to properly assess the gains made by looking at such a short period of time but I'm not sure if right now I should stick to it or try switching to a 3 day split (back/bis legs/shoulders chest/tris) to increase definition and swoleness/ hypertrophy while giving up some emphasis on strength gains. The reason I'm thinking of changing is because I'm trying to get more ripped and defined rather than strong and bulky and as far as my limited knowledge goes split routines seem like a better option than heavy compound lifts for my goal.

If you have a decent base already, and it sounds like you do, I think body part splits are the way to go if you want to get a little more definition. Don't get away from heavy compound lifts though. Just do your compound lifts first and then supplement them with isolation movements.

Post: #173

Month 2 week 2 wendler 5/3/1 Bench day (Chest & Ticeps)

Bench Press
Warm up
bar x 10
95lbs x 5
135lbs x 5

Work Sets
155lbs x 3
160lbs x 3
170lbs x 7
Then
5 sets of 8 at 135lbs

Dumbbell Incline Press
4 sets of 8 at 45lbs each

Incline cable flys
4 sets of 8 at 50lbs each

Triceps push down
4 sets of 8 at 50lbs

Triceps rope pull overs
4 sets of 8 at 32lbs

Abs
Reverse Crunch
3 sets of 15

Single leg cross raises (for obliques)
3 sets of 20

Unfortunately since Im cutting my strength is going down but Im trying to maintain it as much as possible

Post: #174

(03-04-2013 10:11 PM)Only One Man Wrote:  

(03-04-2013 08:20 AM)Snowflake Wrote:  Hey guys I have a question. I've been following 5x5 for a little less than 5 months and I'm happy with the results. So far I've reached 265 squat 165 bench and 308 deadlift and I look bigger and fitter than before. I'm 180 lb bodyweight, not sure about bf but it should be around 15-20%.

I know it's hard to properly assess the gains made by looking at such a short period of time but I'm not sure if right now I should stick to it or try switching to a 3 day split (back/bis legs/shoulders chest/tris) to increase definition and swoleness/ hypertrophy while giving up some emphasis on strength gains. The reason I'm thinking of changing is because I'm trying to get more ripped and defined rather than strong and bulky and as far as my limited knowledge goes split routines seem like a better option than heavy compound lifts for my goal.

If you have a decent base already, and it sounds like you do, I think body part splits are the way to go if you want to get a little more definition. Don't get away from heavy compound lifts though. Just do your compound lifts first and then supplement them with isolation movements.

^ this. Sounds like your workout routine is solid enough. getting cut is done through your diet I would focus more on that and keep doing those compound movements as Only One Man said

Post: #175

warmup
3 rounds
5 pullups
3 handstand wall walks
10 v ups
15 squats

then

bench press
warmup
5x45
5x95
5x115

work sets
5x5 @ 165

then

3 max effort sets of strict pullups
I did 12-8-8

then
for time
10-9-8-7-6-5-4-3-2-1
20lb medicine ball slams
hand release pushups
with: 100m sprint in between each set

then
Tabata row
8 rounds, 20 seconds row, 10 seconds rest
averaged 310 watts per pull