Im2manly's Journal of Non-B!tchAzzness

[im2manly]

Bench = squat = lame

I thought i would never catch you in the bench, there is hope after all.

Na I know you'll pass me...SOME DAY. You are a strong kid but this is only today's 1rm...not my Max by any means

[ironwill2008]

LET ME EXPLAIN: Boy's today was my first day even touching a weight in 1.5 months. Obviously I was rusty, but took it easy. My endurance was pretty god awful though and this workout above took me like an hour...worked up a nice sweat. 'Twas a riveting session back...except for benching being alot heavier than I thought it would be.

Whole lotta 'splainin' going on in here, but at least you've got some numbers to post.

Good deal getting back to work.

[matt297]

Welcome back cortez

[scott_donald]

welcome back... cant complain about that after your break...

[-Lucifer]

Congrats on getting your lazy ass to the gym.

[400Lb Gorilla]

excellent job getting back in the gym *******. i am jelly of the fact that after a month and a half with no weight training your "max" is still 50 pounds above mine on the bench

[im2manly]

Sorry for the late responses, but this was my birthday weekend!

Whole lotta 'splainin' going on in here, but at least you've got some numbers to post.

Good deal getting back to work.

Welcome back cortez

welcome back... cant complain about that after your break...

Congrats on getting your lazy ass to the gym.

excellent job getting back in the gym *******. i am jelly of the fact that after a month and a half with no weight training your "max" is still 50 pounds above mine on the bench

thanks guys it does feel great to be back!

[Ironlife]

Good to see ya back in the gym my man! Bench is still monstrous after time off hah

[PowderMonkey]

happy birthday!
again!

get up to much?

[im2manly]

Good to see ya back in the gym my man! Bench is still monstrous after time off hah

Thanks mate, bench isn't too too bad I guess.

happy birthday!
again!

get up to much?

Yea, had a wedding on Saturday so I had to celebrate on Sunday. Went out to dinner, fiancée made some banging carrot cake, had some drinks and some other good things .

[400Lb Gorilla]

lulz got dat dere birthday sex!!! happy birthday bruddah. now what is on the agenda for the gym today?

[im2manly]

lulz got dat dere birthday sex!!! happy birthday bruddah. now what is on the agenda for the gym today?

bench, squat, rack pulls...if I am up to it Military press and dips also.

[BluntD]

Happy quarter-century, brah.

[im2manly]

TO EVERYONE!!!: I need everyones input into a workout that will help me get in better shape and shed fat. I am well aware that the bulk of weight loss happens in the kitchen. What I want is something to facilitate my weight loss and improve my actual health, cardio and fitness level. I am basically only good at coming up with strength/hyper workouts. Any ideas would be awesome, either post here or pm me.

Happy quarter-century, brah.

Thanks buuuuuudddy.

[-Lucifer]

Start running. You can do some HIIT after your sessions. 3-4x a week should be enough. If you think that would be too hard on your knees and ankles, swim.

[im2manly]

Start running. You can do some HIIT after your sessions. 3-4x a week should be enough. If you think that would be too hard on your knees and ankles, swim.

Well my plan was this:

Lifting
Running
Lifting
Running
Lifting
Running
Off

But I was thinking that I have probably gotten stronger than I'll ever need to be and would like to feel lighter on my feet and overall more healthy. This weekend was the first time I felt srsly "out of shape" feltbadman.docx

[Ironlife]

I instantly thought of what the great man said above,.
If you do some form of HIIT whether it be in form of swimming/running/cycling/skipping.. it will help shed fat immensely..not only that but good studies i have read claimed that the effect of fat being used as energy is up to 7x more than it would be from conventional aerobic exercise + not to mention the EPOC..effect.

I did jump rope for a while 2x a week when my BF got up to 18%, within weeks my BF dropped down to 16.5% and i looked a lot leaner too. It is horribly hard work for the 20 mins but well worth it in the long run.

Keep training the way your doing, id go for either low reps or high reps during this phase. Try to avoid the 8-12 rep range though. When in a calorie deficit as you will be, training in the hypertrophy zone can be quite redundant.

[im2manly]

I instantly thought of what the great man said above,.
If you do some form of HIIT whether it be in form of swimming/running/cycling/skipping.. it will help shed fat immensely..not only that but good studies i have read claimed that the effect of fat being used as energy is up to 7x more than it would be from conventional aerobic exercise + not to mention the EPOC..effect.

I did jump rope for a while 2x a week when my BF got up to 18%, within weeks my BF dropped down to 16.5% and i looked a lot leaner too. It is horribly hard work for the 20 mins but well worth it in the long run.

Keep training the way your doing, id go for either low reps or high reps during this phase. Try to avoid the 8-12 rep range though. When in a calorie deficit as you will be, training in the hypertrophy zone can be quite redundant.

what type of HIIT program should I implement? I can use a elitpical so that is easier on the joints. Problem is after the heavy lifting I am usually too tired to do cardio.

[Ironlife]

what type of HIIT program should I implement? I can use a elitpical so that is easier on the joints. Problem is after the heavy lifting I am usually too tired to do cardio.

Might have to be done on another day, one of the off days. But ill have a think about it and get back to u. Check PM

[-Lucifer]

what type of HIIT program should I implement? I can use a elitpical so that is easier on the joints. Problem is after the heavy lifting I am usually too tired to do cardio.

Using the elliptical is fine. What do you think I used for almost 2 years when my knee was f*cked? I don't know what machine you're using, but if it's the Cybex one, set the elevation to 10 (that's the max.) and then up the resistance to 35 or 40. That would be just right for you; not too easy, not too hard. If it's too easy, up the resistance. Duh.

Do 20/40 second intervals. So go as fast as possible for 20 seconds and then slow down and recover for 40 seconds. This sounds easy, but it's not. Try and get 5 intervals on your first day. Then work your way up to 8.

As for the lifting part of your routine, I think you'd do well with circuits. You seemed to enjoy doing those complexes in the past. So yeah, crossfit style stuff.

[im2manly]

Might have to be done on another day, one of the off days. But ill have a think about it and get back to u. Check PM

Thanks, I really appreciate the help.

Using the elliptical is fine. What do you think I used for almost 2 years when my knee was f*cked? I don't know what machine you're using, but if it's the Cybex one, set the elevation to 10 (that's the max.) and then up the resistance to 35 or 40. That would be just right for you; not too easy, not too hard. If it's too easy, up the resistance. Duh.

Do 20/40 second intervals. So go as fast as possible for 20 seconds and then slow down and recover for 40 seconds. This sounds easy, but it's not. Try and get 5 intervals on your first day. Then work your way up to 8.

As for the lifting part of your routine, I think you'd do well with circuits. You seemed to enjoy doing those complexes in the past. So yeah, crossfit style stuff.

Ok sweet thanks! And yea I was hinting that I thought circuit training may be best...but I have no experience with setting up a circuit program. Was curious if anyone had any circuit programs so I can test them out to see how it feels.

[-Lucifer]

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

Rest 2-3 minutes, repeat 3 times.

Try to work up to doing this 6-8 times in a workout, by the time you can do this 8 times your body will be looking very lean!

Source: http://fitnessblackbook.com/muscle_t...y-makes-sense/

[DoubleBladedAxe]

I'm more a fan of "finishers" as opposed to cardio.

Do your regular lifting then throw in a finisher. These can include:
complexes
circuits
reps for time
carries
swings
all of the above

[im2manly]

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

Rest 2-3 minutes, repeat 3 times.

Try to work up to doing this 6-8 times in a workout, by the time you can do this 8 times your body will be looking very lean!

Source: http://fitnessblackbook.com/muscle_t...y-makes-sense/

Yea looks like a complex. Maybe I should contact Chazzy for some idears.

I'm more a fan of "finishers" as opposed to cardio.

Do your regular lifting then throw in a finisher. These can include:
complexes
circuits
reps for time
carries
swings
all of the above

Interadsting...I may have to reduce how much I lift so I can make sure I do my "finishers"

[DoubleBladedAxe]

Interadsting...I may have to reduce how much I lift so I can make sure I do my "finishers"

IMO, when you cut you are for the most part only lifting to maintain strength/muscle so it doesn't require a whole lot. I'd have a core lift, one of the big ones, for 3-5 sets of 3-5 reps then follow that up with a superset or two and be done. Short and sweet and should accomplish what you need it to.

[im2manly]

IMO, when you cut you are for the most part only lifting to maintain strength/muscle so it doesn't require a whole lot. I'd have a core lift, one of the big ones, for 3-5 sets of 3-5 reps then follow that up with a superset or two and be done. Short and sweet and should accomplish what you need it to.

Man good point. lol I don't know shiit about cutting.

Would something like this make sense?

Day 1: Bench 5 x 5, BB Rows supersetted with Squats, HIIT
Day 2: eliptical 45 mins
Day 3: Deadlift 5 x 3, Incline Bench supersetted w/ Front Squats, HIIT
Day 4: Eliptical 45 mins
Day 5: Squat 5 x 5, Pullups supersetted with bench, HIIT
Day 6: Eliptical 45 mins
Day 7: off

[-Lucifer]

Manly, do this: http://media.crossfit.com/cf-video/CrossFit_TheBear.mov

[im2manly]

Manly, do this: http://media.crossfit.com/cf-video/CrossFit_TheBear.mov

can't see vids at work, but will check it out at home. I used to do a barbell complex that is probably similar ot the bear.

[-Lucifer]

I used to do a barbell complex that is probably similar ot the bear.

Yeah, it's the bear. Works pretty much everything except your pecs.

1. Power clean
2. Front squat
3. Push press
4. Back squat
5. BTN push press

The chick in the video does the push press wrong. She does a 'squat push press'.

[DoubleBladedAxe]

Man good point. lol I don't know shiit about cutting.

Would something like this make sense?

Day 1: Bench 5 x 5, BB Rows supersetted with Squats, HIIT
Day 2: eliptical 45 mins
Day 3: Deadlift 5 x 3, Incline Bench supersetted w/ Front Squats, HIIT
Day 4: Eliptical 45 mins
Day 5: Squat 5 x 5, Pullups supersetted with bench, HIIT
Day 6: Eliptical 45 mins
Day 7: off

The HIIT after lifting would be brutal but it could be do-able.

can't see vids at work, but will check it out at home. I used to do a barbell complex that is probably similar ot the bear.

Just google 'the bear' + exercise or something. It's a pretty standard complex. Dan John wrote up a bunch of good complexes over at T-nation too.