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04-07-2011, 07:56 AM | #2501 |
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I'd like a copy for my old man, please. Need email or you got a link?
* Registered users of the site do not see these ads.
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04-07-2011, 09:36 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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04-07-2011, 09:50 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. |
04-07-2011, 10:08 AM | #2504 | |
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04-07-2011, 10:10 AM | #2505 |
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<snicker>
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04-07-2011, 10:13 AM | #2506 |
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04-07-2011, 10:16 AM | #2507 | |
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04-07-2011, 10:19 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/ |
04-07-2011, 10:19 AM | #2509 |
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1x8? Who does that?
GeoB |
04-07-2011, 10:20 AM | #2510 | |
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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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04-07-2011, 10:28 AM | #2511 | ||
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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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04-07-2011, 10:29 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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04-07-2011, 10:42 AM | #2513 | |
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04-07-2011, 10:45 AM | #2514 |
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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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04-07-2011, 10:54 AM | #2515 | |
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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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04-07-2011, 10:57 AM | #2516 | ||
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*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 11:08 AM. |
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04-07-2011, 11:07 AM | #2517 | |
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04-07-2011, 11:08 AM | #2518 | |
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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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04-07-2011, 11:27 AM | #2519 | |
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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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04-07-2011, 11:41 AM | #2520 | ||||
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04-07-2011, 11:43 AM | #2521 |
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I hate the tree in my backyard, it makes a mess
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04-07-2011, 11:51 AM | #2522 |
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04-07-2011, 11:55 AM | #2523 | |
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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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04-07-2011, 11:59 AM | #2524 | |
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GeoB |
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04-07-2011, 12:04 PM | #2525 |
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