http://www.calculator.net/army-body-fat-calculator.html
Nothing is going to be real accurate, however the measure/caliber is good for tracking changes.
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Results 391 to 420 of 8698
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11-21-2015, 04:25 PM #391
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11-22-2015, 02:30 AM #392
will doing an hour of jogging on rest day affect my workout?
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11-22-2015, 05:22 AM #393
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11-22-2015, 01:07 PM #394
thanks man I was afraid it was going to affect my workout in bad way especially the recovery. anyway what I thought to be an hour or at least 30min of jogging or slow running turned to 15 min and had to stop after like 5 min and take a rest my chest hurt (not out of breath but because of the cold weather it makes my throught and chest burn ) and then continue.
I will be walking and jogging every rest day for an hour I think it will help a little in losing some weight also,
and for the site you gave me for calculating my body fat using a tape it gave me a 21% could I send a picture to you to see if I am in that range cuz I really dont know how a 21% should look like
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11-22-2015, 01:49 PM #395
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11-23-2015, 11:06 AM #396
Test day again.
Bench press passed... somehow. Barely grinded it out. Onward to 135.
Squats - 145 - Breathing and breath catching was an issue, but legs are fine, moving up to 155.
Bent over row - 95 - Pass! That explosive pendalay for 145 at the end helped I think.
Then I had to leave the gym due to constraints.
1. Can I go back tonight and finish the remainder of the exercises, or will they be false positives?
2. Weight went from 174 to 165 this cycle. I didn't expect to pass bench at all, my body fat is still decently high, but according to the numbers I'm starting to approach about as high as my bench is likely to get on a cut, I think.
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Rate of cutting still alright considering I'm passing the big three? (Even in worst case scenario where I consider everything else a failure due to time issues)
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11-23-2015, 11:41 AM #397
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11-23-2015, 11:51 AM #398
Can do. I'm supposed to do 135 on the heavy pendalays for as many reps as i can and not reduce on wednesdays and fridays, right? Thats how Ive been doing them.
The only thing I'm a little worried about is not increasing OHP again... 135 bench and only 75 OHP, might that be on the road to shoulder issues?
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11-23-2015, 05:32 PM #399
OHP should be 60% or more of your bench. This is a semi long term goal for like cycle 5. Gotta remember candito has like a 330 bench and a 135 OHP, and he is fine. The main consern is the low row, since that should be within 20% of your bench, that is what we are working on for shoulder health. Your back is a whole lot more muscular than your front.
Hands off pendlays should always be super heavy(1-3 reps). Its explosive training and to learn to pull as fast/hard as possible off the ground in order to achieve lockout, they are impossible to grind.
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11-23-2015, 05:42 PM #400
Yeah. That's working itself out, I think. Row going to 105, bench is 135, which isn't too too far off - and remember, I started with a 75 row and 110 bench, which percentage wise is far worse. And my bench is now harder to pass than my row, another good sign. The heavy pendalays are helping, or I'm getting close to my max until I put some muscle on my chest with bench... or both!
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11-23-2015, 05:43 PM #401
- Join Date: Apr 2012
- Location: Alberta, Canada
- Age: 39
- Posts: 26,225
- Rep Power: 236699
Mwaha I finally got over that cold 100% (I think), was feeling good today and decided to go for increases all around. Appetite skyrocketed so I destroyed the calories throughout the day and then destroyed the workout.
Squat: 95-155
Bench: 115-135
Row: 95-115
OHP has also gone from 65-85 over three cycles, but 85 was a real challenge.
I got another killer headache after the squats today though. I'm starting to think maybe my bar positioning is off, my breathing is bad, or my neck/posture is off. Might try a front squat on the medium day to rule out the first and last options, maybe it's just simply exertion?
I can really feel it in my neck though, last time it was bad my left trap was tender the next day.
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11-23-2015, 07:08 PM #402
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11-24-2015, 02:26 AM #403
I breath out when im lifting the weight and pause for 2 sec and then lower the bar to chest level and rest and take a breath while lowering the bar and somtimes for the last 2 reps i would rest for 2 sec to catch my breath in chest level
and for the eccentric part on all of the exercises how slow should i go and how to breath and use the valsalva maneuver
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11-24-2015, 05:05 AM #404
Treat it like the bench. Breath/rest/valsava brace at the top, then lower the weight as quickly as comfortable without breathing out. This creates massive tension on the chest just like the bench. Now as soon as you reach your collar bone explode up, and if you want you can push out some air to get past your sticking point.
Resting and breathing at chest level is like doing the same at chest level on the bench, it makes it harder and you lose tension.
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11-24-2015, 02:21 PM #405
This is the first time I've seen someone explain exactly how to breathe on bench. Probably why my bench and OHP are so bad (i've been having to take 15 or so seconds to rack the weight and reset my form without my muscle going to failure). I'm breathing completely wrong lol, been resting/resetting myself at chest level.
Thanks Night
And BTW, i've had some really good progress with this programme, i'm on week 5 of first cycle, lost 3lb from when I started (I think i've got some noob gains or re-gains from when i've done lifting programmes in the past and eaten far too much which made it a dream bulk). Can definitely see a difference on my forearms clavicle are (traps upper pecs and shoulders) and my legs - areas where I've never held much fat anyway XD.
Going to swap the upright row for a lat pulldown next cycle and work toward doing pullups (my lats can't lift 97kg lol).
One last thing, how do you know if your recovery is affected? I need to add in some cardio (not satisfied with my cardiovascular fitness) and I find HiiT style training more fun and motivating than LiSS.
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11-24-2015, 03:11 PM #406
i have been doing this wrong for bench and overhead press
to make sure i got this right for the bench when i unrack at the top i take a breath and brace my core and go slowly down and explode from the bottom and exhale and repeat
for the overhead press unrack take breath press up and lock for 2 sec and take a breath and start lowering slowly till chest level and then exhale while pressing up
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11-24-2015, 04:10 PM #407
If your recovery gets affected, medium day will become dam hard, and its already the hardest day on the program, so if you start missing reps or getting light headed on medium day, cut back the HIIT.
Bench you dont have to go slow on the down, it just needs to be controlled so your chest gets wound up like a spring. Go too fast and it will lose and cave in, go to slow and tension wont build up. The rest is correct.
On OHP its the same way, controlled decent but not slow.
For the exhale on either lift, its a short/medium burst of air to get over your sticking point, you dont deflate completely till you end the rep. I use my burst about 2/3 way up, but alot get stuck at 2" above chest once the tension is gone.
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11-24-2015, 05:43 PM #408
My workout currently looks like this:
Landmine squats
Dumbbell Bench Press
Low Cable Row (with shoulder width grip)
Standing DB Overhead Press
Seated leg curl machine
Assisted chin ups
Calf Raise
High knee Farmer’s Walk
I’d like to be able to progress to the Stiff legged deadlift eventually, but how do I practice my form without affecting lifts in other areas?
Can I add some light (bar only) SLDL in at the end of the above listed above? I believe that in the beginning it’s more of a stretching exercise anyway?
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11-24-2015, 11:45 PM #409
Any advice for lose fat...
Hi guys;
I started my journey on March 2015 and lose weight from 120 kilos to 100 kilos by accapuncture in 6 months.. end of august..
Then I started to go gym and follow AllPro routine and finished my second cycle... but results are not good....because I am losing muscle not fat...
For example, from march to august by losing weight my fat% became 28% from 33% and muscle 29% from 24%;
however, after second cycle fat% is 34 and muscle% is 27.5.... my current weight is 95... although I lost 5 kilos in 2 cycle, I think all of them are muscles not fat..
What am I doing wrong? nutrition...?? because I am only following calorie deficit;
If What I eat all day is 1500 calorie, it is fine for me..
Should I switch the rourine or should I follow micro nutrition, get some supplements??
Thanks
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11-25-2015, 05:31 AM #410
Hello ... Back with another question.
Along with this program I have been working on doing a chin-up by going through the progressive phases that I found in this link http://www.fitstep.com/Misc/Newslett...st-chin-up.htm. I'm currently in phase 2, pulling up a few inches from a dead hang and holding, as many times as possible, before and after my workout.
Two years ago I had surgery to fix an almost full tear in my left rotator cuff and though I've worked hard to get strength & flexibility back, its still quite a bit weaker than my right. I especially feel this during the partial chin-up. I try to focus on pulling with my left arm but when I'm fatigued from my AllPro lifting there's not usually much there. Strangely, my right arm is stronger after lifting and the difference is way more pronounced in the post-workout partial chin.
My question is, to help build strength in my left arm/shoulder, should I switch to dumbbells for OHP & biceps curls? I'm starting to have some discomfort in my right shoulder and I'm wondering if it's from compensating for my weaker side with the bar. It's probably just bad structure in that side too but I'd like to keep it mostly healthy as long as possible. I've started doing face pulls & YTWL with bands after lifting and on my non-lifting days to try to keep things healthy, but I'm wondering about using dumbbells as well.
As always, thanks for your help!
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11-25-2015, 06:02 AM #411
Its impossible to loose muscle. In order to loose muscle you would have to be bed ridden for 3 months to loose 1kg.
I dont know how you are calculating, but odds are since you are loosing at a pretty good pace, your glycogen stores are going down drastically, and you are loosing a massive amount of water weight (1g of glycogen takes 3g of water to store).
Start using this for calculating your fat/muscle loss:
http://www.calculator.net/army-body-fat-calculator.html
or learn how to do the 6 point caliper.
As for diet, i recommend people start off with 100g of fat/protein and 200-300g of carbs. It ends up to be about 2000 cals per day. its very hard to progress on a diet less than this, even if fat loss is a goal, since you cant perform.
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11-25-2015, 06:03 AM #412
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11-25-2015, 06:09 AM #413
For rotator cuff weaknesses, focus on having the elbows close to the body at the bottom of the lifts for OHP/bench/row. For curls make sure you are not "kicking out the elbow" when you get tired.
You are free to switch to dumb bells from bar bells, however "the bar" must remain parallel to the floor. Both arm movements must be symmetrical, same ROM/bar path and same bar speed.
You also might want to look into face pulls and "innies and outies for the shoulder". You have been injured, and it can happen alot easier next time around, you must keep form perfect and do some prehab. Unlike the rest of us, sloppy reps when tired are going to hurt you alot more then us.
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11-25-2015, 06:29 AM #414
I use scale that also provides bmı and other ratios I don't think it is 100% accurate but at least differences between ratios like fat% should be accurate.
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11-25-2015, 06:58 AM #415
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11-26-2015, 01:55 AM #416
i did as you said bench is ok but the overhead press felt hard because i used to rest on chest level for 2 sec if feel tired and catch my breath but now i rested when it the end of the rep when the bar is up and its harder this way but if it is the right way to do it then its ok
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11-26-2015, 06:50 AM #417
Pretty rockin on this thanksgiving day! Went through medium day yesterday of week 5 of cycle 3 and belted out every last rep, despite losing 8 lbs this cycle.
So, my light day should be a "to be sure" day?
I haven't yet done the 10 reps of the new weight on a light day to be sure I'm ready for it.
Would my workout look like this:
Bench press 1x10 @ 135 - New weight
Squat 1x10 @ 155 - New Weight
BOR 1x10 @ 105 - New weight
OHP - 1x10 @ 80 (POssibly new weight, if I can bang it out)
SLDL 1x10 @ 135 - New weight
Biceps 2x12 @ 55 - Normal Light day reps as I'm NOT increasing these
Calf raises 1x12 (as that's my medium day reps) @ 150 - New weight
Also, I could barely do two hands off Pendalays at 135 in week one of this cycle but I surprised the crap outta myself yesterday (not literally!) by banging out 5 with excellent form. Is it time to increase these to 145? I'm actually more excited about the progress with that than anything else, since my back was previously a weak point.
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11-26-2015, 07:05 AM #418
"to be sure" light day is just for the people who did not kill the 2 sets of 12. It shouldnt be a habit, only for a lift or 2 that you think you might have compromised too much to get the weight up.
pendlay weight should be 3 or less reps, if you can do 5 id put 5% or so on the bar to knock it down to 1-2 reps again. If you can only get one, id rest for 30-45 sec and try to pound out another.
If you ever get bored you can do death by pendlays.
Start with 80-85% of your 1 rm(6-8rm). Do hands on sets of 3, res for 30 seconds, do another set of 3. Repeat for 10 sets, if you get to 10 sets add 5-10lbs. It "only" takes 7min
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11-26-2015, 07:12 AM #419
https://www.youtube.com/watch?v=CnBmiBqp-AI
This is the "Rippetoe" style. You can try it. You breath at the bottom like you are used to, but the hip hinge and upper torso locking is different. It does make for an incredibly tight starting position, but my wrists just cant take the torque abuse, for others the position might be perfect. I need to use "false grip" style.
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11-26-2015, 06:05 PM #420
-I realized recently that I've been a bit inconsistent with my rest periods... how important is it to have at or below 90 secs rest between sets of the same exercise? I mean should I be setting a timer or is it ok to occasionally go to 2 or 3 minutes?
-For the BOR, how quickly should I be doing the reps? I passed at 99lbs so I moved up to 111 and I feel like now I'm struggling and doing the reps pretty slowly. I was thinking maybe of going down to like 104 and seeing if I can do the reps more quickly. I kinda feel like these slow reps, I'm not using the right muscles. Does that seem like a good idea?
-Would it be nuts to add 2 or 3 sets of leg curls, once a week, after the main lifts? I feel like SLDL isn't doing enough for my hamstrings (I think its working my back as much or more than my hamstrings). Just as a reminder, here's my current lifts and progress since starting:
Tues, Thurs, Sat:
Squat (50-->155)
Bench (110-->143)
BOR (60-->111)
OHP (60-->85)
SLDL (110-->231)
Lat Pull (70-->120)
Curl (50-->70)
Skullcrushers (50-->85)
Sat only:
Calf Raises (2 sets of AMRAP)
Pendlay Rows (3 sets of 1-3 heavy)
Band FacePulls (3 sets of 20-30)
Farmers Walk
Leg Curl???
Does that SLDL number seem wrong? I love that exercise but I worry that I'm maybe doing it wrong, using the back more than the hamstrings. I try following the vids you've linked to but I'm just not sure...
Finally, for the Farmer's Walk, which I'm doing once a week to help with grip and core, I have two options due to equipment limitations: one 45lb plate in each hand, which I can carry along for quite awhile before my hands start to fatigue, or one 100lb dumbell in each hand, which I can only handle for short distance. There are no hardware stores or anything like that here so I can't make a farmer's walk apparatus out of pipes. So what's better, light weight for a long distance or heavy weight for a short distance?
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