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Old 08-28-2010, 02:56 PM   #126
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Legs day.

Deadlifts
7x 275#
7x 295#
7x 315#

Hack squats
10x 255
8x275
8x295#

Calf Raises
3 sets of 10 reps, 275#

One legged wall squats, holding a plate
3 sets with each leg to failure.


Really wish I had a squat rack here, its too easy to break form doing hack squats to push myself. Im always paranoid about hurting my back.
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Old 08-28-2010, 04:30 PM   #127
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Nice job dude. You seem to be moving quite a bit for your size.
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Old 08-28-2010, 05:06 PM   #128
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I try lol.
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Old 08-28-2010, 05:10 PM   #129
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I try to really emphasize on compound lifts, best way to build mass/strength.
Bench, pull ups/chin ups, deadlifts, squats. The isolation exercises are more for adding the beach muscles.
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Old 08-28-2010, 05:31 PM   #130
 
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just saw this thread. some good info in here for beginners. not sure how gloves cause you to be weaker, but i never have used them. once you build up caluses (sp?) it doesnt bother you anyway. like someone else in here said, i like the feel of the bar in my hand. i dont use powder or anything either.

i dont get anything out of creatine. i could not gain any weight without protein. i didnt use protein shakes until i was 22 years old. my genetics are completely against me being strong...physics doesnt help either at 6'5. hard work has gotten me pretty far. my best bench with dumbbells was using 100# 3x6. i have since cut back with a labral tear in my shoulder and weight loss.

if you want to really get stronger sets of 5x6 or somewhere in that range are the way to go eagle.
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Old 08-28-2010, 05:43 PM   #131
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So 5 sets is better for some reason?
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Old 08-28-2010, 10:48 PM   #132
 
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using low reps with a high weight sitmulates fast twitch muscle fiber and high reps with less weight works slow twitch fibers. fast twitch is your explosive strength and slow is the part of the muscle used for stamina. I always try to hit both, one week I will do sets of less than 5 reps and the next sets of 10 or 12. the best way to up your max with any lift is to change your workout often to keep your muscles adapting to new stress try drop sets and super sets you can do pre exhaustion workouts where you do incline or db flys right before you bench. check out bodybuilding.com there is alot of good info on weightlifting there
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Old 08-30-2010, 08:05 AM   #133
 
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Before getting crazy and getting back into to lifting, I need to know what to eat to lose some weight. Besides the obvious eggs and chicken, what do you guys recommend some every meal and even snacks?
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Old 08-30-2010, 08:22 AM   #134
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try and eat "natural foods "

get some 7 grain sprouted brad from trader joes ( better when toasted )
turkey breast, tuna, chicken, brown rice.... oatmeal ( higher in carbs but good source of fiber )
try and stay away from cheese and milk ( dairy fats )

fresh fruits and veggies. salads ( but watch your dressings )
natural PB is a nice "treat"

lower carb protein powders help add to the protein count throughout the day

eat 6 small meals/snacks a day so that your body keeps up the metabolism
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Old 08-30-2010, 08:24 AM   #135
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and obviously stay away from all the good foods - chips cookies crackers white bread
and your pastas ( high in carbs )
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Old 08-30-2010, 02:01 PM   #136
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Quote:
Originally Posted by 99PONTIACGP View Post
Before getting crazy and getting back into to lifting, I need to know what to eat to lose some weight. Besides the obvious eggs and chicken, what do you guys recommend some every meal and even snacks?
I'd start by counting calories for one day on EVERYTHING you eat and drink. Record your intake of carbs, protein and fat for that too. You will shock the shit out of yourself on how bad your diet is more than likely. After that first day, just count calories for the remainder of the week to get a good idea what calorie value common things you eat have.

Lots of simple ways to cut back calories without sacrificing a lot.
-Eat till you are full, not stuffed. Sure, i can sit down and eat two giant plates of spaghetti, but one would have been enough to satisfy me until my next meal.
-Cut out fast food when reasonably possible. Stick to chicken, preferably grilled not fried. Wraps are generally lower in calories too because of no bun.
-Avoid condiments on food. This stuff usually is high in fat and salt.
-Eat lean meat. Fish and chicken. Pork is leaner than red meat in most cases too.
-Cut out soda if you drink it. Drink water. I put down 8-12 16oz bottles of water every day. Buy a one gallon jug of water with a resealable top, try and finish one of those between when you wake up and when you go to sleep.
-Eat whole grain, organic, fat free, sugar free, reduced fat/sugar, "light", low sodium when possible.
-Foods with a lot of volume but not a lot of calories. example: 1 cup of broccoli is 30 calories. You could eat a mountain of broccoli and be full but intake very few calories. NO CHEESE! Mix it up with some organic pasta/chopped up grilled chicken and sauce. Thats what I made for dinner last night actually.


You don't have to be extremely strict with your diet. It is more about consciously eating IMO. If I am going to eat something, I try and make sure it has some nutritional value to add to my diet. If you live at home, you are more than likely on your own for at least two of three meals every day. Try and control those at least. I just eat whatever my parents made for dinner though.
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Old 08-30-2010, 02:39 PM   #137
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one more thing to go with SB's list.....drink lots of water !!!
i drink 6-8 bottles while i am at work alone.

to add to his point on eating til you are full....make a plate and eat it... if you "think" you are still hungry....wait 10 minutes.... because it takes your mind 10 minutes to catch up with your stomach.

mission makes some awesome whole grain "carb balance" tortillas that are low in carbs and high in fiber.... this way you can still have a chicken wrap
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Old 08-30-2010, 03:50 PM   #138
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yall are all about the carb cutting. i still eat like a maniac, pretty much everything too. probably explains why I just can't loose the lil layer belly fat I have.

Anyways, today was:

5 sets of [email protected]# incline bench with dumb bells
5 sets of [email protected]# one arm rows
3 sets of [email protected]# tricep pull downs
3 sets of [email protected]# up right rows

That's it. My arms are still burning.
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Old 08-30-2010, 05:14 PM   #139
 
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another good site for info is www.ironaddicts.com
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Old 08-30-2010, 05:15 PM   #140
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i shall be hitting back today...... no gym til i move in the house... with the gym in the clubhouse.....

i shall miss fitness 19.....
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Old 08-31-2010, 03:24 PM   #141
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Been slacking the last couple of days. Sunday I was feeling lazy, only did a half ass chest workout and hurt my shoulder a bit. Took yesterday off to heal up, did a heavier chest work out today but ended it short because my shoulder is still nice and tight.

Im usually pretty modest, but grew a pair and posted up a shirtless pic on FB today lol. Feeling good about myself and my gains.
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Old 08-31-2010, 03:31 PM   #142
 
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hit the gym for the first time in probably 6 weeks and did half hour cardio half hour lifting.. butterflies really killed me... works muscles i never seem to work apparently. hurtin today.
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Old 08-31-2010, 03:33 PM   #143
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15min on bike @ 150 HR - 5mi

1x20 squats
2x15 squats
carrying 70lbs

then 3 sets of 12 @ 35# fly

P90x ab ripper workout

Then about 80% of the P90x arm and upper body work out until my left arm just failed. I'm going to HURT tomorrow.
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Old 08-31-2010, 04:40 PM   #144
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i'm weak and fat and need someone who goes to la fitness to work out with because otherwise i will stay at home and eat oreos. we don't even need to work out together, i just need the obligation of sharing a ride or meeting you there or something.

afterwards we can go to dq or culvers and get oreos ice cream
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Old 08-31-2010, 04:47 PM   #145
 
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I love oreo concrete mixers from Culvers.... probably expains my weight.

Grilled 2 turkey patties and scrambled 4 eggs for lunch today with oatmeal for a snack. I'm planning on jumping on the treadmil tonight for a few miles.
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Old 08-31-2010, 04:47 PM   #146
 
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I love oreo concrete mixers from Culvers.... probably expains my weight.

Grilled 2 turkey patties and scrambled 4 eggs for lunch today with oatmeal for a snack. I'm planning on jumping on the treadmil tonight for a few miles.
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Old 08-31-2010, 04:53 PM   #147
 
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I need to workout. Damn you people and your motivation.
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Old 08-31-2010, 05:01 PM   #148
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start slow, go do something active for 1/2 hour every day. Just make it part of your routine. Wake up a 1/2 hour early and run or lift weights, or make it the first thing you do when getting home from work. Eventually its just something you do every day.
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Old 08-31-2010, 05:05 PM   #149
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or make it the first thing you do when getting home from work. Eventually its just something you do every day.
This^^
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Old 08-31-2010, 07:11 PM   #150
 
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My problem is I lose motivation. I think I'm going to lose 20lbs overnight. I had a stretch of about 4 months where I went to the gym, lifted hard and stuck with it. The only thing I didn't do was switch my diet. That was about 4 months ago. Now I'm back to square one.
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