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12-18-2012, 05:14 AM #4321
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12-18-2012, 05:24 AM #4322
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12-18-2012, 05:29 AM #4323
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12-18-2012, 05:31 AM #4324
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12-18-2012, 05:36 AM #4325
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12-18-2012, 05:44 AM #4326
- Join Date: May 2012
- Location: Port Murray, New Jersey, United States
- Age: 47
- Posts: 832
- Rep Power: 618
-!!!---!!!- No Excuses Homemade Equipment Crew #28 -!!!---!!!-
*** ice cream and iron crew # 3 ***
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12-18-2012, 05:52 AM #4327There is no expiration date on being healthy.
Ten Rep Max Calculator.
http://www.naturalphysiques.com/18/o...max-calculator
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12-18-2012, 05:55 AM #4328There is no expiration date on being healthy.
Ten Rep Max Calculator.
http://www.naturalphysiques.com/18/o...max-calculator
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12-18-2012, 05:58 AM #4329
Well, I don't recommend extra sets. C1W5 heavy day exhausted me, I can only imagine what's about to happen in cycle 2 when the weights go up...
Just follow the program.
Question! Program doesn't say which squats should I do - can I choose between back squats and front squats?fuark
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12-18-2012, 06:04 AM #4330
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12-18-2012, 06:05 AM #4331
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12-18-2012, 06:12 AM #4332
Search the old threads for info about front squats. All pro has stated that if you simply don't have the equipment (power cage) you can do front squats. You just have to understand that the focus of the front squat is different, and you won't be able to use as much weight. If you have the equipment, do back squats. More muscle recruitment, more strain to the CNS, which is what you want for a beginner routine.
US Coast Guard ~ SEMPER PARATUS
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12-18-2012, 06:13 AM #4333
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12-18-2012, 06:23 AM #4334
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12-18-2012, 06:23 AM #4335
- Join Date: Mar 2009
- Location: New Jersey, United States
- Age: 79
- Posts: 1,204
- Rep Power: 3955
Soon to be X-Fatoldman :)
If you always do what you've always done
You'll Always get what you always got
My Journal
http://forum.bodybuilding.com/showthread.php?t=150344193
7-9-12 295 lbs
9-19-14 218 lbs
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12-18-2012, 06:24 AM #4336
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12-18-2012, 06:34 AM #4337
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12-18-2012, 06:39 AM #4338
- Join Date: Mar 2009
- Location: New Jersey, United States
- Age: 79
- Posts: 1,204
- Rep Power: 3955
Soon to be X-Fatoldman :)
If you always do what you've always done
You'll Always get what you always got
My Journal
http://forum.bodybuilding.com/showthread.php?t=150344193
7-9-12 295 lbs
9-19-14 218 lbs
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12-18-2012, 06:43 AM #4339
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12-18-2012, 07:00 AM #4340
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12-18-2012, 07:16 AM #4341
See, I was thinking of using the EZ curl bar but I kept getting different answers when I asked how much they weighed so I didn't know how much weight to put on it. My gym does have dumbbells, and I realized something after I posted last night. I tried warming up for bench press with the dumbbells on 30 lbs, and instead of grabbing two 15's I grabbed two 30's making it 60 lbs and wondered why it was so heavy. So I avoided using those for the other exercises thinking it was more difficult than the bar. When I go back for medium day tomorrow, can I use dumbbells for overhead press and curls at the right weight for that day or would it screw up the program since I already started 5 lbs lighter?
Yep, just starting out. Last week was the first week I ever lifted. I wondered and asked about the calf raises too. I'm using a machine for those and was told it was easier to lift higher weight than with the bar. Still seems oddly high to me as well though.
Yea, I'm using the machine. And again, I'm surprised by it too. Still think I'm doing something wrong with those haha.
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12-18-2012, 07:20 AM #4342
Whoops, I forgot to ask what to do about failing my second set on bench press. Kind of embarrassing to be failing on the first day.
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12-18-2012, 07:20 AM #4343
thanks Sir.
I'm going to defy all sensible advice and train through the wrist. It's really not that bad a sprain, if I strap it I think it will be fine.
To give more of an idea of my normal lifting, barbbell curls 45lbs per arm 3 x 8, smith bench press 180lbs plus bar (2lbs or something?) 3 x 8, dumbbell shoulder press over 60kg per arm 3 x 6. Just reading this thread and doing the workout once has made me realize how import core strength is and also that having a big chest and biceps and not a lot else does not make you strong at all!
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12-18-2012, 08:35 AM #4344
A very reasonable point. Perhaps I should have asked his goal, and been more sensitive to others goals. Nothing wrong with strongman goal. Just the brashness of the circle gets to me...and they hurt my feelings by negging me into the red once.
As for myself, I think of it like this. If I did not have this smith machine, or a power rack, how would I be required to do these movements? The load would start on the floor, and it would have to be worked into position from there. So in my thinking there is something slightly unnatural and unbalanced about 200 lb squats when you cannot pick up those 200 lbs and lift it over your head and place it on your back. My ankles already have a 200 lb load on them when I squat, 170 at the knee, 120 at the hips, so with even with a 100 lb weight I am placing a considerable stress on my body by squatting. Not to mention that very heavy squats pull you center of gravity up into your chest...this is very unstable and I think people are right that there is a high chance of injury from squatting heavy.Last edited by ngtvenfnty; 12-18-2012 at 08:41 AM.
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12-18-2012, 08:38 AM #4345
- Join Date: Mar 2009
- Location: New Jersey, United States
- Age: 79
- Posts: 1,204
- Rep Power: 3955
Soon to be X-Fatoldman :)
If you always do what you've always done
You'll Always get what you always got
My Journal
http://forum.bodybuilding.com/showthread.php?t=150344193
7-9-12 295 lbs
9-19-14 218 lbs
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12-18-2012, 08:51 AM #4346
Thanks, I'm would be between cycle 2&3 but it's falling right over Christmas week and I workout at the office so would make it real easy to take a week off... Alternatively there is gym 2 mins from house was thinking I could get free trial for the week or even go into office (only 15min drive) a couple of days to workout and do 2 heavy days for the week. Then continue or restart cycle following week.
LBS - BF Date Comment
185.2- 23.8% 02/01/2012<started cardio/ate better
175.4- 19.9% 04/04/2012<added weights 2/w
168.6- 18.6% 09/04/2012<added extra day. Now 3/w weights
166.6- 18.5% 10/02/2012<started IF w/Cal deficit and BCAA's+FastedTrain
165.4- 18.0% 10/09/2012<started All pro - Simple Beginner's
159.2- 16.4% 11/01/2012<dexa scan at 18.3%
140.4- 12.9% 02/21/2013
137.5- 9.9% 03/01/2013 <dexa scan at 6.7%!
155- 12.0% 07/07/2013<slowbulk/recomp/maint?
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12-18-2012, 08:59 AM #4347
yep, as of yesterday I am completely machineless, at least until I move on to a different work out that requires them (never smiths again though)
about how many 5 week cycles are people doing until they move on? assuming most are relative beginners when they begin
also would it be better to do the medium and light cycles on consecutive days or miss the light one? I can only do monday - wed - thurs this week....
and would doing something like a few sets of inclined bench and some tricep pull downs on an off day have a negative effect??
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12-18-2012, 09:01 AM #4348
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12-18-2012, 09:04 AM #4349
- Join Date: May 2012
- Location: Warsaw, Maz., Poland
- Age: 38
- Posts: 522
- Rep Power: 231
Some do 2-3, some 5-6, and there are a few who have done 10-12. If you are cutting, I recommend doing this routine for as long as you cut. If you are bulking however, I recommend staying on this routine for no longer than 3, maybe 4 cycles, and then switching to a different routine with more volume.
If you can only do mon-wed-thurs this week, better miss the light one. So do heavy and medium. Or you can do 2 heavy days (mon-thurs), however if you are just starting out and this is your first cycle I wouldn't recommend it.
If you are new to lifting then yes, chances are it will hurt you big time. Stick with the exercises prescribed for at least 2 cycles before deciding to make changes.Last edited by syncmaster913n; 12-18-2012 at 09:14 AM.
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12-18-2012, 09:25 AM #4350
Is anyone else just really not liking SLDL? I'm doing the form where you do not bend your back, because I'm really just not sure bending the back like that with weights is safe. Some are calling the type I do a Romanian dead, others believe that is a still legged deadlift.
I really miss regular deadlift, and I think I might pick one a day a week to take out both SLDL and squats and do regular deadlift. I'm halfway through cycle 2 right now, and if I decide to do this I will at least wait until cycle 3 is over before making any changes. Anyone else not like SLDL and have thought about putting in regular deads?
IF YOU ARE NEW AND READING THIS: Don't change anything on this program until at least 3 cycles in. Even though I want to switch to regular deads I will wait until at least 3 cycles in as instructed in the program.
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