You're probably carbed up. Glycogen stores filled and all since you aren't depleting them with resistance training.
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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy
- Thread starter Mr.City
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You're probably carbed up. Glycogen stores filled and all since you aren't depleting them with resistance training.
Brolic Gaoler
formerly Alienshogun
Change your diaper.
I have a weird question. I've been hiking lately (anywhere from 3-8 miles, depending on which trails I take) and I've noticed that whenever I stop for a breather and look around, my vision is really odd. It looks like everything is doing the Hitchcockian rack focus. Actually, it kind of is the same busy blurry bloopy vision you get when you're on mushrooms.
I'm not light headed or anything, and it happens with in minutes of being out there. It is really interesting, but pretty weird. I was just wondering if that was a common thing with hiking. I never experienced it in other cardio activities.
This whole thing sounds stupid.
I'm not light headed or anything, and it happens with in minutes of being out there. It is really interesting, but pretty weird. I was just wondering if that was a common thing with hiking. I never experienced it in other cardio activities.
This whole thing sounds stupid.
So I've been fully dedicated to the beginners routine in the OP for the last three months. No cardio workouts. Just the Monday/Wednesday/Friday routines. I have definitely beefed up a bit with muscle but I've also managed to go down a good deal of weight (cutting diet) but in last month the strength progress has stagnated which is OK I guess considering the food intake.
Now I want to change things up a bit (don't want to become bigger, just even more toned) and I want to start running again. Here's a suggested plan:
Sunday: Run 14K
Monday: Normal beginner Monday routine + OHP + Abs.
Tuesday: 200 push-ups before morning shower.
Wednesday: Run 14K + 200 push-ups.
Thursday: 200 push-ups before morning shower.
Friday: Normal beginner Friday routine
Goal: Drop another 2.6KG (reducing body fat from ~11% down to 8%) while largely maintaining strength.
Any thoughts about the above? The Sunday run will affect Monday performance for sure but I should still be able to deliver a good/decent workout.
Here's my previous progress report.
Now I want to change things up a bit (don't want to become bigger, just even more toned) and I want to start running again. Here's a suggested plan:
Sunday: Run 14K
Monday: Normal beginner Monday routine + OHP + Abs.
Tuesday: 200 push-ups before morning shower.
Wednesday: Run 14K + 200 push-ups.
Thursday: 200 push-ups before morning shower.
Friday: Normal beginner Friday routine
Goal: Drop another 2.6KG (reducing body fat from ~11% down to 8%) while largely maintaining strength.
Any thoughts about the above? The Sunday run will affect Monday performance for sure but I should still be able to deliver a good/decent workout.
Here's my previous progress report.
A
A More Normal Bird
Unconfirmed Member
200 pushups 3 days in a row? Why? It's a recipe for injury and imbalance. 14k run the day before lower body lifting? If your goal is just to lose weight/fat whilst maintaining strength then do the following:
Stick with the same lifting routine, decrease volume (sets/reps) but keep the weight high
Decrease overall caloric intake, increase protein proportionately
You can aid this by doing the following:
Switch to an intermittent fast if you haven't already
Experiment with fasted training
Add low intensity fasted cardio (ie walking) every day
Do hill sprints on days not directly preceding lower body lifting. You could change one lifting day to upper body only or do sprints only on saturday if lifting m/w/f.
Stick with the same lifting routine, decrease volume (sets/reps) but keep the weight high
Decrease overall caloric intake, increase protein proportionately
You can aid this by doing the following:
Switch to an intermittent fast if you haven't already
Experiment with fasted training
Add low intensity fasted cardio (ie walking) every day
Do hill sprints on days not directly preceding lower body lifting. You could change one lifting day to upper body only or do sprints only on saturday if lifting m/w/f.
I hear push-ups help define shoulders: http://www.neogaf.com/forum/showpost.php?p=44519849&postcount=11905
I want to do running in part because it makes me feel great so there's that. I just enjoy it and the resulting stamina.
In regards to decreasing volume: Most of the exercises in the beginners program is 3 sets of 5 repetitions so I guess 2 sets then.
I want to do running in part because it makes me feel great so there's that. I just enjoy it and the resulting stamina.
In regards to decreasing volume: Most of the exercises in the beginners program is 3 sets of 5 repetitions so I guess 2 sets then.
They look pretty good from the angle you shot the video. A video from a lateral view would be helpful to see if you are keeping lumbar extension at the bottom, which is kind of hard to see here. But you seem to have fantastic flexibility so I don't think that's an issue. Also, a lateral view would be more useful in evaluating bar path.
Again, they look good. My only tweak would be to lead a bit more emphatically with the chest on the way up, since you are doing high bar squats, but overall there's really nothing wrong with your squats.
Spiritreaver
Member
<3 Matt Mendrun
lol
lol
A
A More Normal Bird
Unconfirmed Member
All due respect to that poster but that's not exactly conclusive evidence. You can't "define" your shoulders, only make them bigger or lose fat off your entire body. 200 of anything isn't going to do much for growth but will lead to repetitive strain quite quickly if done three days in a row. Why not use weights if you want to make your shoulders bigger?
If you want to run that's fine, but there's 2 big problems I can see with the schedule you suggested: 1) You'd be running a half marathon every week in conjunction with strength training on a calorie deficit. 2) You'd be running a quarter marathon every sunday before doing lower body lifting the following day on a calorie deficit. These two reasons are why I suggested you reorganise your days. Here's an example, a four day schedule of 1)normal lifting, 2)hill sprints +upper body lifting, 3)normal lifting again and 4)distance running.
A schedule like that plus the things such as fasting that I mentioned in my earlier post could quite easily help you lose 2 and a half kilos whilst maintaining strength; it's not such an outrageous goal.
HarryHengst
Member
I hope to move to another city soon and decided to take a look on the internet to see what gyms there were, but it was terrible. One gym had a message on the site about 'we are about creating a fun environment for everyone' and another talked about 'how it did not matter how much weight you used, but how many reps you did'. Most sites also had pictures of the gym and of course they all had a million machines and treadmills but no squat rack or bench to be found. They all had some variant of an 'ab hour', for 'building those core muscles'. :lol
I did find some mention of a gym connected to a martial arts club described as an 'old-school gym', so not all might be lost.
I did find some mention of a gym connected to a martial arts club described as an 'old-school gym', so not all might be lost.
Thanks. Appreciate it.
regarding just the push-ups, what exactly do you want to do?? You don't want to do 200 repetitions of the simple and basic push-up in one go, right? not only is doing too much of any one exercise boring but pointless after a certain point, you could try this:
20 x Basic push-up
30 x Scorpion push-up (15 each leg)
20 x Jump Burpees
30 x Alternating Grip, Single leg Push-up (15 each position)
20 x Triforce Push-up (lol, is triangle but I like triforce better)
30 x Leg Swing Push-up (15 each leg)
20 x Spiderman Push-up
20 x Elevated Push-up (feet on a bench)
20 x Spartan Push-ups
this is a lot of workout though, think wisely regarding whether you want to do this daily or if you want to lower the reps or dismiss some hard variation,
isn't that a so called 'roid gut ? baby alien about to break loose lol
Christopher
Member
I can only talk from my experience - I do knuckle push ups and regular push ups. none of that fancy stuff.
My shoulders and chest are the one thing I can give good advice on lol.
My shoulders and chest are the one thing I can give good advice on lol.
If you are gonna do hundreds of pushups, at least make sure you are doing them right.
Probably some tendinitis in your hip flexor. Stop shifting your knees forward in the hole.
Also take it easy for a bit.
this exercises look very good. how many times in a week would you recommend doing this?
MrOogieBoogie
BioShock Infinite is like playing some homeless guy's vivid imagination
Had a terrific workout today!
8-minute, 1-mile hill run on treadmill @ 7.5mph
1x5 deadlift @ 185lb
Pyramid set: 100 pull-ups, 200 push-ups
It's been a few weeks now since I began weightlifting, and I can't believe I'm pulling 185lb off the floor. You have to understand, back in my college years when I only used to weightlift (almost no push-ups or pull-ups or any core bodyweight workouts), I was having trouble pulling 155 from the floor with shitty form. Hurt my back badly in the process, which was the main reason I quit weights all together.
Today I had almost no trouble pulling 185 off the floor. It's such a great feeling. All those core exercises I've been doing have really helped out. Had some dude watch my form from the side and asked him to just watch for any curvature of the back and all that, and he said my back was completely straight. No rounding anywhere.
Guys.
Guys.
This is fucking exciting! I might actually be pulling 200 pounds next week. WTF?
My squats still suck, though. I can't seem to do them pain-free no matter what. Ugh.
8-minute, 1-mile hill run on treadmill @ 7.5mph
1x5 deadlift @ 185lb
Pyramid set: 100 pull-ups, 200 push-ups
It's been a few weeks now since I began weightlifting, and I can't believe I'm pulling 185lb off the floor. You have to understand, back in my college years when I only used to weightlift (almost no push-ups or pull-ups or any core bodyweight workouts), I was having trouble pulling 155 from the floor with shitty form. Hurt my back badly in the process, which was the main reason I quit weights all together.
Today I had almost no trouble pulling 185 off the floor. It's such a great feeling. All those core exercises I've been doing have really helped out. Had some dude watch my form from the side and asked him to just watch for any curvature of the back and all that, and he said my back was completely straight. No rounding anywhere.
Guys.
Guys.
This is fucking exciting! I might actually be pulling 200 pounds next week. WTF?
My squats still suck, though. I can't seem to do them pain-free no matter what. Ugh.
Guys,
Need some advice. I''ve got lots of time on my hand right now due to a change of circumstances. I want to dedicate this time to working out and getting ultrabuff. I'm 32 years old and have a good foundation I think but I'm running into a problem...
Firstly I've been doing a low carbi died and it's got in the way I think of going to the gym as much as possible. I find that I can do a great week of workouts and for the next week on dead. No power, no intensity and urge to workout. I'm more or less wasted physically and mentally.
How do I get past this? To a certain extent it may be the low carbs? But for some people it's a way of life and they can do it? I tend to go about 4 out of 7 days, sometimes 5-6.
Usually do grouped days so Chest one day, then shoulders, back, legs and mix it up a bit...
Need some advice. I''ve got lots of time on my hand right now due to a change of circumstances. I want to dedicate this time to working out and getting ultrabuff. I'm 32 years old and have a good foundation I think but I'm running into a problem...
Firstly I've been doing a low carbi died and it's got in the way I think of going to the gym as much as possible. I find that I can do a great week of workouts and for the next week on dead. No power, no intensity and urge to workout. I'm more or less wasted physically and mentally.
How do I get past this? To a certain extent it may be the low carbs? But for some people it's a way of life and they can do it? I tend to go about 4 out of 7 days, sometimes 5-6.
Usually do grouped days so Chest one day, then shoulders, back, legs and mix it up a bit...
Canis lupus
Member
Well, finally I started working out again! After 10 months of inactivity and being lazy, it is hard. I am tired now.
It really depends on other things you do.
As I mentioned, in Summer I didnt have a gym, which means I didn't have any exercises devoted to back, shoulder and I could barely do pullups with the bar so basically all of my upperbody was free to do push-ups every day, so I did it 3 or 4 days a week but never on consecutive days... That push-up workout as a whole, if done complete and right, is really hard, and even today, I couldn't repeat it with the same quaility if I tried to do it in two consecutive days.
if you go for them, don't mind doing longer pauses between exercises, specially the jump burpees, they WILL mess up your heart rate so take your time.
the difficulty level varies a lot from exercise to exercise, in me personal experience this is how I feel about them:
Very Hard:
Jump Burpees (breath right or fail by the 10th or so repetition)
Swinging Leg (flexibility of a martial artist or a dancer, all while doing pushups? yeah...)
Hard:
Scorpion
Spider
Moderate:
Triforce
Alternate Grip Single Leg
Easy:
Basic
Elevated
so it would be wise to try all of them, see how you personally rate their difficulty and then mix them so that you have different difficulties throughout the whole workout and not get exhausted too fast by doing the hard stuff in one part.
I currently mix those pushups with machines from the gym but that's a bit more than enough, so once a week is enough for me now. Besides, if you can do other bodyparts the rest of the week is better, I think.
but everyone must reach their own conclusions regarding frequency, load of work, reps, sets, etc.. but do try them and see for yourself, they are fun
If I were you I'd cut back on volume a bit and eat a little more carbs. Not everyone is the same, and exercise burns carbs.
Also you mentioned that you're just starting out. Have you considered a more multi joint routine involving more full body exercises? The program in the op is great.
fredrancour
Member
This is me regurgitating secondhand info because I've never tried low carb myself. Continue checking the thread for the responses of more experienced gaffers.
I know low carb works well for weight loss but I don't think it's really advocated for athletic performance. People who want to combine the two either do a carb cycling thing (eat normal on workout days and low carb on rest days) or have periodic carb-loading days (eat a lot of carbs one day to replenish the glycogen in your muscles).
BlueScrote
Member
Does anyone have recommendations for dipping belts? I've been using the ones at the gym up until now but they've started randomly disappearing. I'm thinking about just buying my own. I would be using it for weighted dips/pull ups/chins.
I did read about that, I tend to have unintentional carb binges and make sure I go to the gym to work them off.
I only do free weights inc bench press plus squatz and deadlifts for my compounds.
I'm going to go hardcore on the low carbs this month, lose a final stone and move onto a more normal diet and clock the gym with the workout in the OP me thinks. Maybe one day I'll have the balls to post pix!
Well today I decided to try and do an extra rep on bench and ended up squirming with the bar on my chest and quietly asking for help from the guy standing nearby!
Brolic Gaoler
formerly Alienshogun
Worst high and tight ever. Where's the fade?!?
Also, I was secretly hoping the knurling would rip his nipples off and/or he would smash the tv with the barbell.
And I've seen this video over and over, and I still watch hoping these things will happen.
HisshouBuraiKen
Member
Haha yeah me too, I try to get my 5g a day but I usually forget on rest days.
That's hardcore man, I hate the grittiness. I usually just mix it into my shakes.
I personally can't really tell if there's a difference or not because there's too much other stuff to control for, I've never set things up so that I got the exact same amount of sleep and ate the exact same stuff and did the exact same workout both on and off creatine. The science makes sense, most people do it, I haven't seen any negative effects, so I take it. Same with stuff like fish oil and CLA, everyone says "take this shit," I research, it sounds legit, so I give it a shot.
My shoulders hurt just watching that super wide grip
<3 Matt Mendrun
lol
Goddamn roid gut of peace
FallingEdge
Member
My sister called me fat. I'm acquiring mass!
;_;
;_;
weird, my sister just told me (honest, 10 minutes ago) that I look like a little G.I.JOE soldier... I was like... Is that a compliment??? lol, I wasn't sure.
Sorry, I don't quite understand this part.
I'm hoping the machine was broke as it also said I was now 5'5" but my monthly weigh in shows me going from 10st 13lb to 11st 11lb thanks to lots of cheating on the low carb diet :-(
This is going to be a hard month but it's time to get hardcore again! I don't want to be fat again!
This is going to be a hard month but it's time to get hardcore again! I don't want to be fat again!
Spiritreaver
Member
Hah, actually while I don't entirely doubt he's used. He actually has a pretty good gut. That's definitely just Thanksgiving bloat. I mean I look like that after having eaten a whole pizza.
He's a pretty cool guy really. This was right before Thanksgiving, lol.
Oh ok lol wasn't aware that was a post feast shot.
I just make sure I go to the gym so my body has use for all the deliciousness. So long as I lift I don't feel too guilty.
Do you have his stats? Weight/Height, would appreciate it.
Brolic Gaoler
formerly Alienshogun
The weak shall be cast out of the society! Let yourselves be known!!!!!!!!!!!!!
I'm not, but my girlfriend is. It was kind of hard at first to adjust, but we're used to it now. Tons of restaurants are becoming more gluten-free friendly. And in a lot of ways it's healthier to go that route. Some people do it even though they aren't celiac. Blessing in disguise?
Brolic Gaoler
formerly Alienshogun
Actually it would seem gluten free has no positive or negative effects for people who don't suffer from the disease.
It's market driven hype cash in right now. Most people are buying that shit thinking it's better for them and it's not.
Two of my three sisters have it, so does half of my mom's side of the family. Damn our pure bred Irish genes!
People think they're eating better, but there's no difference. It's useful for people who can't eat wheat, white flour, and other stuff. It may help in the long run for me though. I tend to munch on these types of foods. Now I'll have to grab a fruit or something high in protein. Oh and I won't fart...
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