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Old 04-07-2011, 08:56 AM   #2501
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If anyone needs the SS book I have it on PDF, that I got from another awesome member on here
I'd like a copy for my old man, please. Need email or you got a link?
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Old 04-07-2011, 10:36 AM   #2502
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Forgetting the fact that you are basically stealing something that doesn't really cost very much (and is extremely valuable information). If you are going to pass an illegal copy of a book on, please don't discuss it publicly on the forum. That's just stupid and can easily get yourselves and Nick/NASIOC in hot water. You should both erase your posts.
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Old 04-07-2011, 10:50 AM   #2503
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New idea, basically trying for an all around workout, 3x a week with light cardio, with heavy cardio days the other 3 and a day off.
Either stay at 1x8 and do it three days a week, or go to 2x8 and do it three days a week. The gtoal is not ot bulk up, it's to help aid in weightloss, while not losing muscle mass. each lift/cardio should take an hour after proper warmup/stretch. 45 minutes to lift, 15 minutes to run.

Squats 1 X 8 reps
Leg Extensions 1 X 8 reps
Leg Curls 1 X 8 reps
Dumbbell Pullovers 1 X 8reps
Overhead Shoulder Press - 1 X 8 reps
Seated Rows - 1 X 8 reps
Bench Press 1 X 8 reps
Barbell Bicep Curls 1 X 8 reps
Tricep Extensions 1 X 8 reps
Weighted Pullups body 1 X 8 reps
Weighted Dips body 1 X 8 reps
Deadlifts - 1 X 8 Reps
Standing Calf Raises 1 X 12 reps
Abs

Light cardio:
15 minutes of HIIT pre-lift

Heavy cardio:
6 mile trail run
7 mile street run

Looking for some critiques, or ideas to help, this starts up next monday for me. got the diet in check, just need to try a new routine.
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Old 04-07-2011, 11:08 AM   #2504
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Originally Posted by The Tree View Post
New idea, basically trying for an all around workout, 3x a week with light cardio, with heavy cardio days the other 3 and a day off.
Either stay at 1x8 and do it three days a week, or go to 2x8 and do it three days a week. The gtoal is not ot bulk up, it's to help aid in weightloss, while not losing muscle mass. each lift/cardio should take an hour after proper warmup/stretch. 45 minutes to lift, 15 minutes to run.

Squats 1 X 8 reps
Leg Extensions 1 X 8 reps
Leg Curls 1 X 8 reps
Dumbbell Pullovers 1 X 8reps
Overhead Shoulder Press - 1 X 8 reps
Seated Rows - 1 X 8 reps
Bench Press 1 X 8 reps
Barbell Bicep Curls 1 X 8 reps
Tricep Extensions 1 X 8 reps
Weighted Pullups body 1 X 8 reps
Weighted Dips body 1 X 8 reps
Deadlifts - 1 X 8 Reps
Standing Calf Raises 1 X 12 reps
Abs

Light cardio:
15 minutes of HIIT pre-lift

Heavy cardio:
6 mile trail run
7 mile street run

Looking for some critiques, or ideas to help, this starts up next monday for me. got the diet in check, just need to try a new routine.
Looks pretty random without much thought put into the workout. With the goals cited, why not just do CrossFit and be done with it?
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Old 04-07-2011, 11:10 AM   #2505
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<snicker>
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Old 04-07-2011, 11:13 AM   #2506
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Originally Posted by Tim K. View Post
Looks pretty random without much thought put into the workout. With the goals cited, why not just do CrossFit and be done with it?
1. crossfit can suck it.
2. it does top to bottom lifts of every section of your body to be done. how is that random?
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Old 04-07-2011, 11:16 AM   #2507
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Quote:
Originally Posted by The Tree View Post
New idea, basically trying for an all around workout, 3x a week with light cardio, with heavy cardio days the other 3 and a day off.
Either stay at 1x8 and do it three days a week, or go to 2x8 and do it three days a week. The gtoal is not ot bulk up, it's to help aid in weightloss, while not losing muscle mass. each lift/cardio should take an hour after proper warmup/stretch. 45 minutes to lift, 15 minutes to run.

Squats 1 X 8 reps
Leg Extensions 1 X 8 reps
Leg Curls 1 X 8 reps
Dumbbell Pullovers 1 X 8reps
Overhead Shoulder Press - 1 X 8 reps
Seated Rows - 1 X 8 reps
Bench Press 1 X 8 reps
Barbell Bicep Curls 1 X 8 reps
Tricep Extensions 1 X 8 reps
Weighted Pullups body 1 X 8 reps
Weighted Dips body 1 X 8 reps
Deadlifts - 1 X 8 Reps
Standing Calf Raises 1 X 12 reps
Abs

Light cardio:
15 minutes of HIIT pre-lift

Heavy cardio:
6 mile trail run
7 mile street run

Looking for some critiques, or ideas to help, this starts up next monday for me. got the diet in check, just need to try a new routine.
It's a horrible wokout. You're not eating enough calories to bulk up. If you truly want to preserver muscle, which I'd highly recommend since you're eating below maintenance calories and doing so much cardio, you want a heavy weight and low rep workout to force your body to adapt to the stress adn maintain the muscle you have.
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Old 04-07-2011, 11:19 AM   #2508
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To be honest, Tim's sort of right. Regardless of how you feel about Crossfit, it could save you a whole bunch of time and planning energy and just do the mainsite wod every day. You have a place to workout, don't have to go to a gym or anything and actually come in contact with any of those people. Crossfit style workouts will meet the goals you have for sure.

Start today:

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

http://crossfit.com/
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Old 04-07-2011, 11:19 AM   #2509
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1x8? Who does that?

GeoB
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Old 04-07-2011, 11:20 AM   #2510
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Originally Posted by The Tree View Post
1. crossfit can suck it.
2. it does top to bottom lifts of every section of your body to be done. how is that random?
I would concentrate on heavy compound lifts. You burn more calories and it focuses on maintaining strength and muscle.

Day 1
Squat 5x5
Bench 5x5
Deadlift 5x5

Day 2
Front squat 5x5
Overhead press 5x5
Power cleans 5x5

Day 3
Squats 5x5
Dips 5x5
BB rows 5x5
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Old 04-07-2011, 11:28 AM   #2511
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Originally Posted by TurismoLou View Post
It's a horrible wokout. You're not eating enough calories to bulk up. If you truly want to preserver muscle, which I'd highly recommend since you're eating below maintenance calories and doing so much cardio, you want a heavy weight and low rep workout to force your body to adapt to the stress adn maintain the muscle you have.
this is the kind of advice I was looking for....
Quote:
Originally Posted by Neek View Post
To be honest, Tim's sort of right. http://crossfit.com/
no he's not, crossfit can suck it.
Quote:
Originally Posted by TurismoLou View Post
I would concentrate on heavy compound lifts. You burn more calories and it focuses on maintaining strength and muscle.

Day 1
Squat 5x5
Bench 5x5
Deadlift 5x5

Day 2
Front squat 5x5
Overhead press 5x5
Power cleans 5x5

Day 3
Squats 5x5
Dips 5x5
BB rows 5x5
I was looking at something similar to this, my only question is - what is "heavy" are we talking 80-90% of max, or less? I was looking into other standard 5x5 routines and most were set to bulking ideas, if you think that these will ehlp me maintain mass while going for my goal then I will try anything for a month. also, my calories are back at 2k a day FWIW. I am eating more and still dropping.
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Old 04-07-2011, 11:29 AM   #2512
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The tree, you retain muscle by lifting heavy. NOT by lifting high reps. It signals your body to keep the muscle because it requires it for the activity you are stimulating it with.
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Old 04-07-2011, 11:42 AM   #2513
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Quote:
Originally Posted by The Tree View Post
this is the kind of advice I was looking for....

no he's not, crossfit can suck it.

I was looking at something similar to this, my only question is - what is "heavy" are we talking 80-90% of max, or less? I was looking into other standard 5x5 routines and most were set to bulking ideas, if you think that these will ehlp me maintain mass while going for my goal then I will try anything for a month. also, my calories are back at 2k a day FWIW. I am eating more and still dropping.
Frankly, you don't listen. You switch workouts on a frequent basis, have no real goals, and a crappy work-ethic. Which is too bad because you have potential. Maybe in a few years when you mature...
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Old 04-07-2011, 11:45 AM   #2514
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Originally Posted by lotusdrift View Post
The tree, you retain muscle by lifting heavy. NOT by lifting high reps. It signals your body to keep the muscle because it requires it for the activity you are stimulating it with.
This. The workout I posted woul dmost definately help you gain mass if you were eating above your caloric limit, however since you're not, it will just help to preserve your muscle and strength. As far as percentages go, you just experiment wth the weight. The first day go in and keep working up to what you feel is tough to get for 8 reps. Then pick that weight to do your 5 sets of 5. It should be tough to get 5 reps on the last couple of sets. When you can do all 5 sets for 5 reps then it's time to move up in weight. And yes, you need to stick with a good workout for more than a month. Don't have workout ADD. Find something that has science behind it and stick with it for a minimum of 3 months. Another option to go is look up a book by Chad Waterbury called Muscle Revolution. He has several workouts in there that will last you a year. I use his workouts when I want to drop weight quick, he knows his stuff.
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Old 04-07-2011, 11:54 AM   #2515
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Originally Posted by Tim K. View Post
Frankly, you don't listen. You switch workouts on a frequent basis, have no real goals, and a crappy work-ethic. Which is too bad because you have potential. Maybe in a few years when you mature...
listen, just because I don't think crossfit is the end all be all, don't get all butt hurt.

the workout routine I am currently on i was doing for a year and a half, and during that time I reached my goal of losing 150lbs.

so if that falls under "no real goals" "switching workouts too much" and "crappy work ethic" then by golly Tim, you may be correct. But I am willing to wager dollars to donuts that many people in this thread, board, state, country, and world, don't have the drive, work ethic, or desire to do what I have done. Then again I am sure this is the response of am immature person, wich I never claimed to be a mature one.

so suck it.
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Old 04-07-2011, 11:57 AM   #2516
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Originally Posted by lotusdrift View Post
The tree, you retain muscle by lifting heavy. NOT by lifting high reps. It signals your body to keep the muscle because it requires it for the activity you are stimulating it with.
Thanks you, this will help me a lot.
Quote:
Originally Posted by TurismoLou View Post
This. The workout I posted would most definately help you gain mass if you were eating above your caloric limit, however since you're not, it will just help to preserve your muscle and strength. As far as percentages go, you just experiment wth the weight. The first day go in and keep working up to what you feel is tough to get for 8 reps. Then pick that weight to do your 5 sets of 5. It should be tough to get 5 reps on the last couple of sets. When you can do all 5 sets for 5 reps then it's time to move up in weight. And yes, you need to stick with a good workout for more than a month. Don't have workout ADD. Find something that has science behind it and stick with it for a minimum of 3 months. Another option to go is look up a book by Chad Waterbury called Muscle Revolution. He has several workouts in there that will last you a year. I use his workouts when I want to drop weight quick, he knows his stuff.
again, thanks Lou, will look for the Waterbury book today, and I will put yoru workout to use starting this monday, and work it for the next 6 months. it seems sustainable, easy to do, and fairly basic. all things that will help me reach phase 2* of my 3 part plan. and on Day 3 I see you have squats again, is that the same squats I am doing on day 1? or a different variation?


*phase 2 is lose the left over fat and skin, and drop to 220 over this next year.

Last edited by The Tree; 04-07-2011 at 12:08 PM.
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Old 04-07-2011, 12:07 PM   #2517
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Originally Posted by Neek View Post
Forgetting the fact that you are basically stealing something that doesn't really cost very much (and is extremely valuable information). If you are going to pass an illegal copy of a book on, please don't discuss it publicly on the forum. That's just stupid and can easily get yourselves and Nick/NASIOC in hot water. You should both erase your posts.
Ok....
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Old 04-07-2011, 12:08 PM   #2518
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Thanks you, this will help me a lot.

again, thanks Lou, will look for the Waterbury book today, and I will put yoru workout to use starting this monday, and work it for the next 6 months. it seems sustainable, easy to do, and fairly basic. all things that will help me reach phase 2* of my 3 part plan.


*phase 2 is lose the left over fat and skin, and drop to 220 over this next year.
2nded on Waterbury - except I bought Huge in a Hurry.
Good book that basically gives you workouts that should last you well over a year.

He explains why you are doing what workout, for how long, etc.

GeoB
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Old 04-07-2011, 12:27 PM   #2519
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Originally Posted by The Tree View Post
listen, just because I don't think crossfit is the end all be all, don't get all butt hurt.

the workout routine I am currently on i was doing for a year and a half, and during that time I reached my goal of losing 150lbs.

so if that falls under "no real goals" "switching workouts too much" and "crappy work ethic" then by golly Tim, you may be correct. But I am willing to wager dollars to donuts that many people in this thread, board, state, country, and world, don't have the drive, work ethic, or desire to do what I have done. Then again I am sure this is the response of am immature person, wich I never claimed to be a mature one.

so suck it.
If you think I give two ****s about CrossFit....

I believe I have confused you with another individual, which explains my previous comments. However, it still does not change the fact that your workout blows. A few minutes perusing this thread would have helped you realize that.

You're very fond of coming here and telling everyone to suck it. Look, it isn't my fault you became a giant fatty. The only other person I know that weighed over 400 lbs just squatted a 1,000 - raw. Him, I'll give some respect. You - earn it.
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Old 04-07-2011, 12:41 PM   #2520
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A few minutes perusing this thread would have helped you realize that.
Not really, that is why I asked...and got some VERY helpful answers. Except yours.

Quote:
You're very fond of coming here and telling everyone to suck it.
nope, just you.
Quote:
Look, it isn't my fault you became a giant fatty.
Never said it was, it was my own doing, and now my current passion to fix.

Quote:
The only other person I know that weighed over 400 lbs just squatted a 1,000 - raw. Him, I'll give some respect. You - earn it.
well good for him, and I will let you in on a not so secret thing about me...I don't care if you respect me. I don't care if some gym rat head that squats 1000lbs raw says he doesn't respct me because I was fat. Respect if for people who want to be feared. I wake up every day and change my life and change the lives of others, that is what I do this for.
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Old 04-07-2011, 12:43 PM   #2521
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I hate the tree in my backyard, it makes a mess
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Old 04-07-2011, 12:51 PM   #2522
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I hate the tree in my backyard, it makes a mess
My brothers tend to shed a lot, be nice to them and they will provide you with a future of beauty.
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Old 04-07-2011, 12:55 PM   #2523
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Not really, that is why I asked...and got some VERY helpful answers. Except yours.


nope, just you.

Never said it was, it was my own doing, and now my current passion to fix.


well good for him, and I will let you in on a not so secret thing about me...I don't care if you respect me. I don't care if some gym rat head that squats 1000lbs raw says he doesn't respct me because I was fat. Respect if for people who want to be feared. I wake up every day and change my life and change the lives of others, that is what I do this for.
Okay... I tried.

My answer was helpful. Your workout sucked. CrossFit was a much better way to go. It wasn't that my answer was not helpful or truthful, it was that you didn't like it.

There are four years of OT Fitness Threads in the OT Forum. Each one has a wealth of information about a myriad of fitness topics. In this very thread alone there are pages devoted to the subject you broached in your post.

I detest people that are too lazy to do their own basic research and want others to simply hand the information to them. Your workout smacked of ignorance. In a single glance it was easy to tell you don't have a damned clue.

The easiest way to handle someone like you is to shuffle them off to CrossFit. Hell, you don't even know what 'heavy' means. Educate yourself. Don't expect others to spoon feed you.
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Old 04-07-2011, 12:59 PM   #2524
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Originally Posted by Tim K. View Post
Okay... I tried.

My answer was helpful. Your workout sucked. CrossFit was a much better way to go. It wasn't that my answer was not helpful or truthful, it was that you didn't like it.

There are four years of OT Fitness Threads in the OT Forum. Each one has a wealth of information about a myriad of fitness topics. In this very thread alone there are pages devoted to the subject you broached in your post.

I detest people that are too lazy to do their own basic research and want others to simply hand the information to them. Your workout smacked of ignorance. In a single glance it was easy to tell you don't have a damned clue.

The easiest way to handle someone like you is to shuffle them off to CrossFit. Hell, you don't even know what 'heavy' means. Educate yourself. Don't expect others to spoon feed you.
Tree is the same way in the College Football thread - you learn to just ignore him.

GeoB
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Old 04-07-2011, 01:04 PM   #2525
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Tree is the same way in the College Football thread - you learn to just ignore him.

GeoB
Good idea. Hopefully he'll make like a tree and leave.
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