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Old 01-09-2011, 03:55 PM   #251
SCGT
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Do this:

Bar * 10
95 * 10
135 * 10
155 * 10 * 3 sets

If you can get all 3 sets, move up 5lbs next week, otherwise stick with it.

Do something similar for incline.

This is very basic stuff, I'm not giving you any cutting edge workout; you simply need more volume, and to raise your work capacity. I would think you'd see a difference doing some pushups every day as well (don't get crazy with them, just do something).

Follow flat & incline with something for triceps, something for lats, and something for upper back. For example, pullups, rear delt raises, and pushdowns. Keep these reps higher, the pullups you may not be able to do high rep, the others, keep a little in the tank but choose a weight that you grind out about 15-20 reps on your last set. Get work done.
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Last edited by SCGT; 01-09-2011 at 06:32 PM.
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Old 01-09-2011, 03:58 PM   #252
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Sounds like a plan. Clearly I need something new for chest because my workouts haven't been doing the job. I will start this next week and start working pushups into my routine. Thanks for the help.
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Old 01-09-2011, 06:32 PM   #253
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It's a start. No big deal. People make way too big of jumps. A good rule of thumb is to make ~10% max jumps. I've benched 500, so I make ~50 lb jumps. You're around 200, so after your warmups, make on average, ABOUT 20 lb jumps. So if you were going to do triples with 185;

bar * 10
95 * 10
135 * 8-10
155 * 3
175 * 3
185 * 3 * however many sets you want.

See how much more work is there? Honestly I am not a huge fan of low rep stuff for beginners; you need the higher rep stuff for practicing form and building work capacity.
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Old 01-09-2011, 09:01 PM   #254
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Warm-ups (all exercise done with a mini-band)
Shrugs x 30 x 2
Face pulls x 30 x 2
Internal Rotation x 30 x 2
External Rotation x 15 x 2
Bicep curls x 15 x 2
Shoulder dislocates x 12
Foam Roll & Stretch

Bench
Bar x 12 - close grip (1/2 thumb length from smooth part of bar)
120 x 5
145 x 5
175 x 5
205 x 3 - P.O.R.
235 x 3 - added wrist wraps & belt
265 x 3 - added slingshot
285 x 4 - PR easy set
225 x 10 x 3 - left shoulder tends to come untucked around 6th to 8th rep.
225 x 12 - PR

Triceps Pushdowns
60 x 15 x 3

BOBR
225 x 6 x 2
185 x 10 - strip set down to 135
135 x 15

Pretty good workout tonight. I took two naps today and remembered my RPM before my workout. Don't know if I'm getting stronger or just better at using the equipment (slingshot). 285 x 4 felt very easy. Far easier than 275 x 5 last week. I left at least one, if not two in the tank.

When doing reps with 225, my left shoulder would come untucked a little over halfway through the set. Might be a problem related to when I broke my left collarbone when I was 20. It was never set properly and now that shoulder is a bit narrower than my right shoulder.

I'm going to need some ice on my left shoulder and right elbow tonight.

Good workout but I'm still very tired of feeling exhausted all day, everyday.
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Old 01-10-2011, 03:38 PM   #255
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Im not sure if this is the right place for this but I need some direction on getting into shape. Im a college student so lots of equipment is available.
Im 5'11
23yrs old
Weight 135

I don't even know where to start, I was thinking of 160 as a goal and to just tone up alot. I spent some of my senior year in high school in the gym so I have a basic idea on exercises. I find myself doing better at fast pace stuff. I used to swim and during summer do some hard ~15 mile bike rides, so I enjoy both of those.

Anyone wanna try to help me out on where to start? Thanks in advance
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Old 01-10-2011, 04:49 PM   #256
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Quote:
Originally Posted by imprezkid View Post
Im not sure if this is the right place for this but I need some direction on getting into shape. Im a college student so lots of equipment is available.
Im 5'11
23yrs old
Weight 135

I don't even know where to start, I was thinking of 160 as a goal and to just tone up alot. I spent some of my senior year in high school in the gym so I have a basic idea on exercises. I find myself doing better at fast pace stuff. I used to swim and during summer do some hard ~15 mile bike rides, so I enjoy both of those.

Anyone wanna try to help me out on where to start? Thanks in advance
Food!
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Old 01-10-2011, 05:06 PM   #257
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Quote:
Originally Posted by imprezkid View Post

Anyone wanna try to help me out on where to start? Thanks in advance
Lose the tapeworm?
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Old 01-10-2011, 05:15 PM   #258
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5'11" and 135lbs?!?!?! Jesus!

Eat a lot. Check out Westside for Skinny Bastards, as well.
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Old 01-10-2011, 05:16 PM   #259
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Quote:
Originally Posted by imprezkid View Post
Im not sure if this is the right place for this but I need some direction on getting into shape. Im a college student so lots of equipment is available.
Im 5'11
23yrs old
Weight 135

I don't even know where to start, I was thinking of 160 as a goal and to just tone up alot. I spent some of my senior year in high school in the gym so I have a basic idea on exercises. I find myself doing better at fast pace stuff. I used to swim and during summer do some hard ~15 mile bike rides, so I enjoy both of those.

Anyone wanna try to help me out on where to start? Thanks in advance
What are you looking to do? Participate in some sport, general fitness, just put on weight?

You talk about enjoying swimming and biking: do you have access to a pool? do you have access to a bike and necessary equipment? do you enjoy pain?

You are going to definitely have to begin eating to put on weight, no matter if that's muscle or fat. Think about your short-term and long-term goals, and the people here are great at helping design a plan and motivating.
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Old 01-10-2011, 05:25 PM   #260
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Quote:
Originally Posted by imprezkid View Post
Im not sure if this is the right place for this but I need some direction on getting into shape. Im a college student so lots of equipment is available.
Im 5'11
23yrs old
Weight 135

I don't even know where to start, I was thinking of 160 as a goal and to just tone up alot. I spent some of my senior year in high school in the gym so I have a basic idea on exercises. I find myself doing better at fast pace stuff. I used to swim and during summer do some hard ~15 mile bike rides, so I enjoy both of those.

Anyone wanna try to help me out on where to start? Thanks in advance
Buy this: http://www.bodybuilding.com/store/opt/gainer.html - I recommend double chocolate

Mix it with whole milk, drink two a day (morning and evening) in addition to your other meals.

Eat a good amount of protein with every meal (30+ grams)

Become friends with easy to make, high calorie / protein foods (rice or pasta, mixed with chicken or fish). Easy way to get more calories into a meal is to add cheese, butter, sour cream, or other calorie dense stuff that goes with whatever you're eating.

I started out at 154 (6'3"), I'm now at 178. It's not easy, but just keep eating as much as possible everyday and work your ass off in the gym.

Good luck.
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Old 01-10-2011, 08:21 PM   #261
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Neck pain is essentially gone, but I still have some lagging lower back pain. It doesn't bother me when I run, but more when I am not active. Just working on good daily stretching. Got back to the gym the other day.

bike - 15 min
MP - 45x10, [65,85,95, 115, 135, 145] x5
Plate CSR - [150, 175, 190] 2 sets each x 10, 215 x5

1 arm db mp - 40x10x2
FP - 50x15x2
bike - 15

Took a Bikram Yoga class last night and it whooped my ass. I was strong in a lot of stuff, but definitely have a lot of work to do. I don't want to be a gumby, but I need to be able to move better than I can now. I'm not sure the last time I sweated so much. I felt great last night and still feel pretty loose today. I'll be going back again soon.
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Old 01-10-2011, 08:59 PM   #262
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Quote:
Originally Posted by marshallw View Post
Took a Bikram Yoga class last night and it whooped my ass. I was strong in a lot of stuff, but definitely have a lot of work to do. I don't want to be a gumby, but I need to be able to move better than I can now. I'm not sure the last time I sweated so much. I felt great last night and still feel pretty loose today. I'll be going back again soon.
You left out the important details, like YOGA PANTS!!!
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Old 01-10-2011, 09:41 PM   #263
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Started a TRX class tonight. Pretty intense and broke a real sweat...
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Old 01-10-2011, 10:02 PM   #264
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What kind of a sick sadist son of a bitch dreams up a 'Turkish Get Up'

I was ready to die today.
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Old 01-10-2011, 10:23 PM   #265
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Originally Posted by Neek View Post
What kind of a sick sadist son of a bitch dreams up a 'Turkish Get Up'

I was ready to die today.
I used to do them, then something snapped in my back one day and decided never to do them again.
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Old 01-10-2011, 10:31 PM   #266
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Our WOD had 6 rounds with 3 each arm each round (as well as deck squats, slappy pushups and double-unders), I did it with the Rx 35lb kettlebell and it was just torture. But no injury, got it done.

Turns out the TGUs seemed much easier when you didn't dillydally and just get through them.
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Old 01-10-2011, 10:34 PM   #267
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Quote:
Originally Posted by Neek View Post
Our WOD had 6 rounds with 3 each arm each round (as well as deck squats, slappy pushups and double-unders), I did it with the Rx 35lb kettlebell and it was just torture. But no injury, got it done.
Good for you. I think I was using a 35lb one when I got hurt. Of course I did mine at the end of a long grueling workout too, so that didn't help.
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Old 01-11-2011, 11:59 AM   #268
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Quote:
Originally Posted by TurismoLou View Post
You left out the important details, like YOGA PANTS!!!
just go back to high school, they wear those to school now
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Old 01-11-2011, 06:56 PM   #269
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You left out the important details, like YOGA PANTS!!!
Well of course I wore yoga pants. Duh. I got the tightest ones I could find to help with circulation and stuff and I figured I probably should go with white. I wasn't really sure if you were supposed to wear underwear underneath them, so I didn't. Again, you know for my chi circulation and stuff.

People were staring at me the entire class, but gosh, give a guy a break, it was just my first time.
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Old 01-11-2011, 07:43 PM   #270
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Quote:
Originally Posted by marshallw

Well of course I wore yoga pants. Duh. I got the tightest ones I could find to help with circulation and stuff and I figured I probably should go with white. I wasn't really sure if you were supposed to wear underwear underneath them, so I didn't. Again, you know for my chi circulation and stuff.

People were staring at me the entire class, but gosh, give a guy a break, it was just my first time.


Breathe out some toxins for me the next time you go. I quit going because the instructors were total dbags. I miss it though.
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Old 01-11-2011, 07:46 PM   #271
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Quote:
Originally Posted by marshallw

Well of course I wore yoga pants. Duh. I got the tightest ones I could find to help with circulation and stuff and I figured I probably should go with white. I wasn't really sure if you were supposed to wear underwear underneath them, so I didn't. Again, you know for my chi circulation and stuff.

People were staring at me the entire class, but gosh, give a guy a break, it was just my first time.
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Old 01-11-2011, 07:49 PM   #272
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Originally Posted by marshallw View Post
Well of course I wore yoga pants. Duh. I got the tightest ones I could find to help with circulation and stuff and I figured I probably should go with white. I wasn't really sure if you were supposed to wear underwear underneath them, so I didn't. Again, you know for my chi circulation and stuff.

People were staring at me the entire class, but gosh, give a guy a break, it was just my first time.


now that's a visual
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Old 01-11-2011, 07:51 PM   #273
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Quote:
Originally Posted by imprezkid
Im not sure if this is the right place for this but I need some direction on getting into shape. Im a college student so lots of equipment is available.
Im 5'11
23yrs old
Weight 135

I don't even know where to start, I was thinking of 160 as a goal and to just tone up alot. I spent some of my senior year in high school in the gym so I have a basic idea on exercises. I find myself doing better at fast pace stuff. I used to swim and during summer do some hard ~15 mile bike rides, so I enjoy both of those.

Anyone wanna try to help me out on where to start? Thanks in advance
PM me your email and ill send you a good book to read on how to perform the bread and butter lifts. Something like westside can be a bit difficult to follow for total noobs so I recommend Starting Strength. There is a starting strength wiki you can google for that has great instructional videos. Get a trainer or a knowledgable friend for the first few days to correct your form. Don't neglect back or legs or you'll pay for it later.
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Old 01-11-2011, 08:11 PM   #274
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Quote:
Originally Posted by imprezkid View Post
Im not sure if this is the right place for this but I need some direction on getting into shape. Im a college student so lots of equipment is available.
Im 5'11
23yrs old
Weight 135

I don't even know where to start, I was thinking of 160 as a goal and to just tone up alot. I spent some of my senior year in high school in the gym so I have a basic idea on exercises. I find myself doing better at fast pace stuff. I used to swim and during summer do some hard ~15 mile bike rides, so I enjoy both of those.

Anyone wanna try to help me out on where to start? Thanks in advance


*shoves everyone else out of the way* Well, hello there. Where is this tapeworm and how can I get a hold of it?!



School gym is closed, so I spent the last hour running through fresh powder / playing suicide with FIBland drivers (~3 miles).
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Old 01-11-2011, 08:20 PM   #275
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Warm Ups

Squats
175 x 5 - knee sleeves
215 x 5
255 x 3
315 x 3 - added belt
345 x 3 - added briefs
385 x 3 - fell forward on 3rd rep and took a half step forward.
405 x 4 - added knee wraps. Good reps, good depth on all of 'em. Had a bit of hesitation coming out of the hole and the last rep. Scared me a little.
315 x 10 - PR knee sleeves. Last rep almost killed me!
225 x 10 - strip set from 315. Lower back was absolutely cooked at this point.

Barely got of my gear and cleaned up the weights. Stumbled into the house and hit the showers. Contrast showers in the winter are brutal. Mineral ice on my back as a follow up.

Stepping forward at 385 didn't do me any favors. Stupid lapse of concentration. I'm doing very well with locking my traps, lower back, and getting very tight. But I am not pushing out into my belt hard enough. I'm using my erectors to maintain my form. That might work at the lighter weights, but once I get past 315 I really need to use my entire core. Time for more ab work.

315 x 10 has been a long time goal. Felt great to nail it.
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