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[QUOTE=-Lucifer;686647241]Found something you might like.
Grab barbell with a 10 on each side (65 lbs total), perform exercises with no rest in between (women can use lighter weights, dumbbells will work too):
10 Romanian Deadlifts
10 Bent Over Rows
10 Hang Cleans
10 Front Squats
10 Push Presses
10 Lunges, each leg, with barbell on back
[/QUOTE]
In 4 complexes. I fuking love them.
happy birthday bud
[QUOTE=CYTX;686660541]happy birthday bud[/QUOTE]
thanks
[b]MONDAY MAY 23, 2011[/b]
[B](1) BENCH PRESS[/B]
135 x 5
225 x 5
275 x 5
315 x 3
365 x 1
330 x 3
330 x 3
330 x 3
290 x 5
[B](2) HIGH BAR SQUAT SUPERSETTED WITH ONE ARM DB ROWS[/B]
135 x 5
225 x 5
275 x 5/130 x 5
275 x 5/130 x 5
275 x 5/130 x 5
[B](3) HIIT[/B]
1 minute warm up
8 intervals of 45/15
1 minute cool down
[B][U]LET ME EXPLAIN:[/U][/B] Workout was less than an hour, short on time and low rest periods...the supersetting acutally sucked really bad. 'Twas sweet. Next Monday I'll try to get 375 (pretty confident I can do it now, but taking it slow) and do 2 more sets on the high bar squats/one arm rows.
You bench more than you squat. :mad: Nice volume, though.
[QUOTE=-Lucifer;687256931]You bench more than you squat. :mad: Nice volume, though.[/QUOTE]
that was a "bench day", today is cardio, Tomorrow is Deadlift day, Thursday is cardio, Friday is Squat day, Saturday is cardio.
While the Squat isn't where I'd like it, I am just really concentrating on keeping proper form and hitting really low depth. Also on Squat day I'll be squatting heavy, here I was just trying to find the right weight to use with my supersets...the squats were too light, but my rest periods were severally short...we are talking less than 30 seconds at some points, so it was more of a cardiovascular exercise than a strength building one.
That workout looked good.
What's your plan nutrition-wise?
just lift what you can on every exercise... keep consistent and the weight will come...
[QUOTE=DoubleBladedAxe;687296221]That workout looked good.
What's your plan nutrition-wise?[/QUOTE]
Thanks man, nutrition-wise trying to limit carbs and keep protein high. Trying to get around 2,500 kcals. Outside of oat meal and brown rice at dinner, I try to really limit carbs.
[QUOTE=scott_donald;687297981]just lift what you can on every exercise... keep consistent and the weight will come...[/QUOTE]
Very true, can't bring the same intensity every day unfortunately.
[QUOTE=im2manly;687299111]Thanks man, nutrition-wise trying to limit carbs and keep protein high. Trying to get around 2,500 kcals. Outside of oat meal and brown rice at dinner, I try to really limit carbs.
[/QUOTE]
@ 290lbs?
You might be able to start out a little more conservative initially and still make good progress. I'm also getting 2500 cals and I only weigh 206 (started @ 213 three weeks ago). If you throw in lots of cardio AND lower your cals too much right off the bat you have nothing to adjust when things stall. Just food for thought (yes pun).
What time do you work out?
[QUOTE=DoubleBladedAxe;687311051]@ 290lbs?
You might be able to start out a little more conservative initially and still make good progress. I'm also getting 2500 cals and I only weigh 206 (started @ 213 three weeks ago). If you throw in lots of cardio AND lower your cals too much right off the bat you have nothing to adjust when things stall. Just food for thought (yes pun).
What time do you work out?[/QUOTE]
Do you think they should be around 3k then? lol Just want to make sure I don't overeat. I workout at like 5:30 pm usually. Sometimes I'll have dinner first and workout at 7:00 p.m. Here is what I ate yesterday
8:15 a.m. - oatmeal + walnuts + honey + cinnamon
10:30 a.m. - 2 whole eggs
12:00 - Chicken breast with broccoli
1:30 - Banana
3:00 - 100 cal. yogurt + Cheese Stick
5:00 - (Dinner) 8 oz of london broil, broccoli, and a scoop of mashed potatoes
7:00 - Gym
9:00 - pop-corn from the stove, no butter just salt. (I only ate this b/c i was hungry as fuk).
p90x or crossfit, *******!
I'd say lift the same and alter your diet, unless you are actually trying to "get fit". :rolleyes:
Functionality FTMFL!!!
[QUOTE=im2manly;687314261]Do you think they should be around 3k then? lol Just want to make sure I don't overeat. I workout at like 5:30 pm usually. Sometimes I'll have dinner first and workout at 7:00 p.m. Here is what I ate yesterday
8:15 a.m. - oatmeal + walnuts + honey + cinnamon
10:30 a.m. - 2 whole eggs
12:00 - Chicken breast with broccoli
1:30 - Banana
3:00 - 100 cal. yogurt + Cheese Stick
5:00 - (Dinner) 8 oz of london broil, broccoli, and a scoop of mashed potatoes
7:00 - Gym
9:00 - pop-corn from the stove, no butter just salt. (I only ate this b/c i was hungry as fuk).[/QUOTE]
At least 3k ;)
Here's what I'm doing. Using a 'target bodyweight' (realistic target within 6 months).
Intake = (10 + (# of hours in gym over 1 hour)) * TBW
Protein: 1g per lb of TBW
Fat: .5g per lb of TBW
Carbs: whatever is left over
I don't eat breakfast and I try to get most of my carbs post-workout. Sometimes on non-workout days I'll cut the carbs a little which lowers my overall intake some.
This mostly came from an Alan Aragon article that I can email you along with a calculator if you shoot me a PM w/ your email addy.
[QUOTE=DoubleBladedAxe;687323951]At least 3k ;)
Here's what I'm doing. Using a 'target bodyweight' (realistic target within 6 months).
Intake = (10 + (# of hours in gym over 1 hour)) * TBW
Protein: 1g per lb of TBW
Fat: .5g per lb of TBW
Carbs: whatever is left over
I don't eat breakfast and I try to get most of my carbs post-workout. Sometimes on non-workout days I'll cut the carbs a little which lowers my overall intake some.
This mostly came from an Alan Aragon article that I can email you along with a calculator if you shoot me a PM w/ your email addy.[/QUOTE]
pming e-mail
so say my TBW 6 months from now is 260 (about 30lbs) and I workout out for 1.5 hours my intake would be = (10+1) x 260 = 11 x 260 = 2,860? And what about non-gym days? then it would be just 10 x 260 = 2,600?
[QUOTE=im2manly;687329231]pming e-mail
so say my TBW 6 months from now is 260 (about 30lbs) and I workout out for 1.5 hours my intake would be = (10+1) x 260 = 11 x 260 = 2,860? And what about non-gym days? then it would be just 10 x 260 = 2,600?[/QUOTE]
It would be total hours per week over 1 hour.
So if you have 3 sessions a week that last 1.5 hours then it would be TBW * (10 + (4.5 - 1))
[QUOTE=DoubleBladedAxe;687311051]
I'm also getting 2500 cals and I only weigh 206 (started @ 213 three weeks ago).[/QUOTE]
Correction, I just checked my information.
Starting weight: 216.4
Weight on day 14: 207.6
Loss of 8.8lbs in 14 days is pretty OK with me. It can't be the typical waterweight either since I'm not low-carbing it.
[QUOTE=DoubleBladedAxe;687332501]It would be total hours per week over 1 hour.
So if you have 3 sessions a week that last 1.5 hours then it would be TBW * (10 + (4.5 - 1))[/QUOTE]
lol I probably should have been able to figure that out.
[QUOTE=DoubleBladedAxe;687337901]Correction, I just checked my information.
Starting weight: 216.4
Weight on day 14: 207.6
Loss of 8.8lbs in 14 days is pretty OK with me. It can't be the typical waterweight either since I'm not low-carbing it.[/QUOTE]
lol almost 5lbs a week? Must be working pretty well.
[QUOTE=im2manly;687339511]
lol almost 5lbs a week? Must be working pretty well.[/QUOTE]
I'm happy. My TBW is 195 right now and according to my tracking app I should hit that early July. I started tracking weight before dieting so it is figuring in previous higher weights in the average.
I think I'll likely have to go below 195 to hit my visual target :(
You started lifting again?! Nice.
you could try 'tabata' too manly. You might enjoy the lifting and cardio hybrid experience on your cardio days.
[QUOTE=matt297;687348711]you could try 'tabata' too manly. You might enjoy the lifting and cardio hybrid experience on your cardio days.[/QUOTE]
Yeah, front squat tabatas AKA the worst 4 minutes of your entire life, every time.
[QUOTE=DoubleBladedAxe;687349661]Yeah, front squat tabatas AKA the worst 4 minutes of your entire life, every time.[/QUOTE]
what is it like front squat to push press for 20 seconds and then rest 10 seconds and repeat for 8 rounds?
[QUOTE=im2manly;687370151]what is it like front squat to push press for 20 seconds and then rest 10 seconds and repeat for 8 rounds?[/QUOTE]
Yup.
If you are going to try it, I suggest starting with just the bar :p
Srsly.
Tabatas are a great finisher
[QUOTE=DoubleBladedAxe;687377311]Yup.
If you are going to try it, I suggest starting with just the bar :p
Srsly.[/QUOTE]
lol what? I was going to load it up with 135...man these do sound awesome.
[QUOTE=CYTX;687378471]Tabatas are a great finisher[/QUOTE]
Yea I am gonna try them tonight. Tonight will consist of 45mins cardio and 4 mins of tabata. how do you guys know when 20 seconds have passed? just count in your head? When I do Mississippi's I still tend to count fast
[QUOTE=im2manly;687379721]lol what? I was going to load it up with 135...man these do sound awesome.
[/QUOTE]
Do 95, I'll split the difference with you :p
[QUOTE=im2manly;687379721]
Yea I am gonna try them tonight. Tonight will consist of 45mins cardio and 4 mins of tabata. how do you guys know when 20 seconds have passed? just count in your head? When I do Mississippi's I still tend to count fast[/QUOTE]
What kind of phone do you have?
I have an app that does HIIT timing for you. Beeps the start and stop of work/rest.
Tabata intervals are interesting and painful if done correctly (which I've never done). The true Tabata protocol was done on a stationary bike and had Olympic athletes on the floor after 3-4 minutes.
[QUOTE=DoubleBladedAxe;687383111]Do 95, I'll split the difference with you :p
What kind of phone do you have?
I have an app that does HIIT timing for you. Beeps the start and stop of work/rest.[/QUOTE]
I have a droid and I just found a HIIT/TABATA app and I am fukin stoked! I have done more cardio since Thursday than I have in the last 3 years and i already feel amazing. And this all cardio day + Tabata sounds like it will be a lot of crappy fun! Thanks DBA and everyone else that has helped, really mean it!
#EDIT: the app is "A HIIT TIMER" word for word, looks awesome...has a thing specifically for Tabata and everything.
Cardio is for ****s.
lol why is Cheap banned?
[QUOTE=chazzy1864;687386801]Cardio is for ****s.[/QUOTE]
What is the basic theory for your circuit routines...since that is basically all you do :D.
[QUOTE=im2manly;687387461]lol why is Cheap banned?
What is the basic theory for your circuit routines...since that is basically all you do :D.[/QUOTE]
Daddy doesn't circuit. Circuit is for ****s. *******!
I straight set or super set.
No compound, tri, giant, or circuit sets for me.