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01-09-2011, 02:55 PM | #251 |
Scooby Newbie
Member#: 34644
Join Date: Mar 2003
Location: Phoenix AZ
Vehicle:2007 BMW 335i Silver |
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 05:32 PM. |
01-09-2011, 02:58 PM | #252 |
Scooby Newbie
Member#: 102720
Join Date: Dec 2005
Chapter/Region:
MWSOC
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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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01-09-2011, 05:32 PM | #253 |
Scooby Newbie
Member#: 34644
Join Date: Mar 2003
Location: Phoenix AZ
Vehicle:2007 BMW 335i Silver |
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. |
01-09-2011, 08:01 PM | #254 |
Scooby Specialist
Member#: 214
Join Date: Aug 1999
Location: Sumter, SC
Vehicle:2014 Massey Ferguson Red |
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. |
01-10-2011, 02:38 PM | #255 |
Scooby Specialist
Member#: 71462
Join Date: Sep 2004
Chapter/Region:
MWSOC
Location: Des Moines, IA
Vehicle:2001 2.5rs STM |
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 |
01-10-2011, 03:49 PM | #256 | |
Scooby Newbie
Member#: 176760
Join Date: Apr 2008
Chapter/Region:
MAIC
Location: South Central PA
Vehicle:2004 WRX 99 Vette 09 CBR600RR |
Quote:
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01-10-2011, 04:06 PM | #257 |
Scooby Specialist
Member#: 3400
Join Date: Jan 2001
Chapter/Region:
South East
Location: Boca Raton, FL
Vehicle:2016 Red Pirate Cat 1981 CJ-7 |
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01-10-2011, 04:15 PM | #258 |
Scooby Specialist
Member#: 1777
Join Date: Jun 2000
Chapter/Region:
South East
Location: Charlotte, NC USofA
Vehicle:2005 LGT #92 FZippy |
5'11" and 135lbs?!?!?! Jesus!
Eat a lot. Check out Westside for Skinny Bastards, as well. |
01-10-2011, 04:16 PM | #259 | |
Scooby Specialist
Member#: 63542
Join Date: Jun 2004
Chapter/Region:
TXIC
Location: Austin
Vehicle:05 STI Aspen White 98 2.5RS Arcadia Green |
Quote:
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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01-10-2011, 04:25 PM | #260 | |
NASIOC SUPER Supporter
n00b jesus Member#: 200000
Join Date: May 2008
Chapter/Region:
RMIC
Location: the mountains
Vehicle:2012 Wrangler |
Quote:
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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01-10-2011, 07:21 PM | #261 |
Scooby Newbie
Member#: 78329
Join Date: Dec 2004
Chapter/Region:
RMIC
Location: the quiet spot, UT
Vehicle:2002 WRX Wagon WRB |
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. |
01-10-2011, 07:59 PM | #262 | |
Scooby Specialist
Member#: 9480
Join Date: Aug 2001
Chapter/Region:
International
Location: Man of Mystery
Vehicle:2011 Wrangler Unlim. Anti-hybrid |
Quote:
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01-10-2011, 08:41 PM | #263 |
Scooby Newbie
Member#: 115104
Join Date: May 2006
Chapter/Region:
MAIC
Location: Ohio
Vehicle:2003 WRX Sedona Red Pearl |
Started a TRX class tonight. Pretty intense and broke a real sweat...
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01-10-2011, 09:02 PM | #264 |
Scooby Specialist
Member#: 3400
Join Date: Jan 2001
Chapter/Region:
South East
Location: Boca Raton, FL
Vehicle:2016 Red Pirate Cat 1981 CJ-7 |
What kind of a sick sadist son of a bitch dreams up a 'Turkish Get Up'
I was ready to die today. |
01-10-2011, 09:23 PM | #265 |
Scooby Specialist
Member#: 9480
Join Date: Aug 2001
Chapter/Region:
International
Location: Man of Mystery
Vehicle:2011 Wrangler Unlim. Anti-hybrid |
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01-10-2011, 09:31 PM | #266 |
Scooby Specialist
Member#: 3400
Join Date: Jan 2001
Chapter/Region:
South East
Location: Boca Raton, FL
Vehicle:2016 Red Pirate Cat 1981 CJ-7 |
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. |
01-10-2011, 09:34 PM | #267 |
Scooby Specialist
Member#: 9480
Join Date: Aug 2001
Chapter/Region:
International
Location: Man of Mystery
Vehicle:2011 Wrangler Unlim. Anti-hybrid |
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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01-11-2011, 10:59 AM | #268 |
Scooby Guru
Member#: 4811
Join Date: Mar 2001
Chapter/Region:
NESIC
Location: Warper of Young Minds
Vehicle:2014 Focus ST NESIC track Ho #35 |
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01-11-2011, 05:56 PM | #269 |
Scooby Newbie
Member#: 78329
Join Date: Dec 2004
Chapter/Region:
RMIC
Location: the quiet spot, UT
Vehicle:2002 WRX Wagon WRB |
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. |
01-11-2011, 06:43 PM | #270 | |
Scooby Specialist
Member#: 65609
Join Date: Jul 2004
Chapter/Region:
SCIC
Location: <3s me some SCIC.
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Quote:
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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01-11-2011, 06:46 PM | #271 | |
Scooby Specialist
Member#: 9480
Join Date: Aug 2001
Chapter/Region:
International
Location: Man of Mystery
Vehicle:2011 Wrangler Unlim. Anti-hybrid |
Quote:
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01-11-2011, 06:49 PM | #272 | |
Scooby Guru
Member#: 4811
Join Date: Mar 2001
Chapter/Region:
NESIC
Location: Warper of Young Minds
Vehicle:2014 Focus ST NESIC track Ho #35 |
Quote:
now that's a visual |
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01-11-2011, 06:51 PM | #273 | |
Scooby Specialist
Member#: 65609
Join Date: Jul 2004
Chapter/Region:
SCIC
Location: <3s me some SCIC.
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Quote:
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01-11-2011, 07:11 PM | #274 | |
Scooby Specialist
Member#: 116754
Join Date: Jun 2006
Chapter/Region:
MWSOC
Location: Ann Arbor, MI
Vehicle:2017 outback rice |
Quote:
*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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01-11-2011, 07:20 PM | #275 |
Scooby Specialist
Member#: 214
Join Date: Aug 1999
Location: Sumter, SC
Vehicle:2014 Massey Ferguson Red |
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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