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Fitness |OT4| Squat Booty, Summer Cuts, and Super Swoletrophy

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Mariolee

Member
Hey guys, I'm back from being sick and wanted to fully set my schedule of how I should workout. Here is a a summary of my story with setting a workout plan so far:

1. My original post with my original schedule

2. Picture of my belly so everyone knows what I'm dealing with here

3. Schedule V.2 After Everyone Tried to Help Me

4. But then, I had to cut out all crunches and sit ups because they're bad for you.

5. Then they told me to replace it with planks

So here are the facts:

Age: 17 (18 next month)
Height: 5'6"
Weight: 144 lb
Goal: Bigger pecs, arms, defined abs by March 2nd.

Current Training Equipment Available:
- Chin Up Bar that can be used for push ups, sit ups, etc.

Problems:
1. I don't have a consistent workout schedule anymore as I have conflicting advice on the topics of:
- How much I should run and if I need to worry about reducing body fat if I'm only 17.
- If I should take out crunches, and if so is replacing them with planks good enough?
2. No gym access as my parents don't want me to "waste time" at one. That means no weightlifting.
3. Whether I should do a different workout schedule for each day of the week.
4. Only have an hour to work out each day except on weekends where I get at most two hours.

Help me GAF, you're my only hope.
 

Mully

Member
I'm looking to switch things up a bit. What do you guys think about HIT (High Intensity Workouts)? Drew Baye etc.

HIIT is awesome.

-Don't do it more than twice a week.
-Don't do it a day before a lower body day.
-Run at 90% for thirty seconds.
-Rest at 50% (jog) for a minute.
-HIIT should not last more than 20 minutes.
 

Noema

Member
Hey guys, I'm back from being sick and wanted to fully set my schedule of how I should workout. Here is a a summary of my story with setting a workout plan so far:

1. My original post with my original schedule

2. Picture of my belly so everyone knows what I'm dealing with here

3. Schedule V.2 After Everyone Tried to Help Me

4. But then, I had to cut out all crunches and sit ups because they're bad for you.

5. Then they told me to replace it with planks

So here are the facts:

Age: 17 (18 next month)
Height: 5'6"
Weight: 144 lb
Goal: Bigger pecs, arms, defined abs by March 2nd.

Current Training Equipment Available:
- Chin Up Bar that can be used for push ups, sit ups, etc.

Problems:
1. I don't have a consistent workout schedule anymore as I have conflicting advice on the topics of:
- How much I should run and if I need to worry about reducing body fat if I'm only 17.
- If I should take out crunches, and if so is replacing them with planks good enough?
2. No gym access as my parents don't want me to "waste time" at one. That means no weightlifting.
3. Whether I should do a different workout schedule for each day of the week.
4. Only have an hour to work out each day except on weekends where I get at most two hours.

Help me GAF, you're my only hope.

http://www.neogaf.com/forum/showthread.php?t=459109
 

Mariolee

Member

Mully

Member
Hey guys, I'm back from being sick and wanted to fully set my schedule of how I should workout. Here is a a summary of my story with setting a workout plan so far:

1. My original post with my original schedule

2. Picture of my belly so everyone knows what I'm dealing with here

3. Schedule V.2 After Everyone Tried to Help Me

4. But then, I had to cut out all crunches and sit ups because they're bad for you.

5. Then they told me to replace it with planks

So here are the facts:

Age: 17 (18 next month)
Height: 5'6"
Weight: 144 lb
Goal: Bigger pecs, arms, defined abs by March 2nd.

Current Training Equipment Available:
- Chin Up Bar that can be used for push ups, sit ups, etc.

Problems:
1. I don't have a consistent workout schedule anymore as I have conflicting advice on the topics of:
- How much I should run and if I need to worry about reducing body fat if I'm only 17.
- If I should take out crunches, and if so is replacing them with planks good enough?
2. No gym access as my parents don't want me to "waste time" at one. That means no weightlifting.
3. Whether I should do a different workout schedule for each day of the week.
4. Only have an hour to work out each day except on weekends where I get at most two hours.

Help me GAF, you're my only hope.

Why are you setting a deadline for better abs, pecs, arms? These things don't happen magically and there are no doors that suddenly take you to ab land. Fitness is a lifestyle choice. Don't get so hung up on appearances. Things like that will come in time. Hard work, consistency, and a routine will get you there. Read the OP's routine and suggestions on caloric intake. Both will help you out immensely.
 

PBY

Banned
Yeah, I figured that. But I want to do the best I can to at least reduce the belly I have in 3 weeks. Also what kind of diet should I be upholding?

3 weeks in terms of visible body changes is nothing. Its an impossible goal, you need to reach high, but set realistic goals
 

bjb

Banned
Why are you setting a deadline for better abs, pecs, arms? These things don't happen magically and there are no doors that suddenly take you to ab land. Fitness is a lifestyle choice. Don't get so hung up on appearances. Things like that will come in time. Hard work, consistency, and a routine will get you there. Read the OP's routine and suggestions on caloric intake. Both will help you out immensely.

You underestimate the power of human growth hormones I see...youngling
 

Mully

Member
I want all of the HGH.

I want to look like him one day.

raylewisduppdeerantlers.gif
 

Ekdrm2d1

Member
Wait. I nibble the habanero pepper with the main course. I simply can not bite into habanero a lone, raw. lol

You're not going to get fat off of eating fruit and vegetables. No need to fuss over "superfoods" and "anti-oxiders."

I'm certain someone could give valid advice on what's on the plate, but to me, it looks like you're doing well. You chose something positive like eating and living well and have stuck with it.

Congrats man, and keep it up.

aww. Thanks dude! :)

I've only shared my progress pictures in PM, but what the hey..

There's 22 pictures my personal trainer took. I'll only post a few.

Before, in January 2011. This is my pregnant beer belly :vomit:
photo0287r.jpg


Lost all the beer belly
colinphotos20110926c.jpg


Now it's time for muscle, first week with personal trainer
colindenaworkingout0613.jpg


8 months later. HSPU



The ab photo she took

The ab photo that I prefer


The overall progress from weight loss to muscle gain was 2 or 2.5 years but I was still "enjoying" myself during that time. Still drank beer, ate pizza, ate chocolate, etc. etc. I'm sure if I was a lot stricter on myself, the process would have been cut in half.

Now I want more detailed pecs. I developed pecs this year, but the outline is still miniscule. I was told I need to bulk up in order for this to happen. Protein full-ahead :p

Isn't the pregnant beer belly picture to a "4-pack" rectus abdominis picture just amazing?
zek6lGq.gif


Edit: I have a pizza and beer on Friday night's to reward myself from completing a 5-day exercise schedule. Friday night's are teh awesome.
Detoxing right now though. Going for 1.5 months
 

grumble

Member
Yeah, I figured that. But I want to do the best I can to at least reduce the belly I have in 3 weeks. Also what kind of diet should I be upholding?



If my parents don't want me to pay or do any time in the gym, I hardly believe they'll let me buy P90X.

I can't understand parents who don't want their kid to be healthy, physically capable and look their best. Holding them back is a terrible thing to do. Being fit often motivates people to excel in other areas of their life too.
 

Petrie

Banned
I can't understand parents who don't want their kid to be healthy, physically capable and look their best. Holding them back is a terrible thing to do. Being fit often motivates people to excel in other areas of their life too.

This. Sounds like some really shitty parenting to me.
 

bjb

Banned
You're looking cut man, congrats.

Side note: Does anyone do rack pulls for their deadlifts? My back is still bothering me = / ...turns out I've had a disc problem and I didn't even know it (not caused by lifting).
 
Yeah, I figured that. But I want to do the best I can to at least reduce the belly I have in 3 weeks. Also what kind of diet should I be upholding?

If my parents don't want me to pay or do any time in the gym, I hardly believe they'll let me buy P90X.

Get yourself a second hand barbell and/or a set of dumbells and just do compound lifts, thats what all these programs are anyway with various progression and deloading schemes. Hard to do some of the exercises without the equipment but there are enough exercises in the world to get by. You'll get abs from compound lifts as they tend to all work the core in some way, at that point its just cutting fat and getting ripped.
 

balddemon

Banned
You're looking cut man, congrats.

Side note: Does anyone do rack pulls for their deadlifts? My back is still bothering me = / ...turns out I've had a disc problem and I didn't even know it (not caused by lifting).

yeah I know an old (48) tall guy who can't pick the bar off the ground so he pulls it from the rack and then takes a half step back and does them right there
 

bjb

Banned
yeah I know an old (48) tall guy who can't pick the bar off the ground so he pulls it from the rack and then takes a half step back and does them right there

lol, well thank you for helping my self esteem.

Ugh, I can do them off the ground just fine (sans the back pain). Apparently I have a bulging disc and possibly degenerative disc disease.
 

Mariolee

Member
Why are you setting a deadline for better abs, pecs, arms? These things don't happen magically and there are no doors that suddenly take you to ab land. Fitness is a lifestyle choice. Don't get so hung up on appearances. Things like that will come in time. Hard work, consistency, and a routine will get you there. Read the OP's routine and suggestions on caloric intake. Both will help you out immensely.

Ok then, that makes sense. But what about a consistent work out, as the OP centers around weightlifting routines and although he has a section dedicated to bodyweight workouts, it doesn't tell me how much of each I should do. That's basically what I need right now, a set schedule of things to do. Here's what I'm thinking:

- Push Ups (1st Set I'll Do as Many as I Can, 2nd I'll do 20-30 reps, 3rd I'll do 20-30 reps with my backpack on)
- Chair to Floor Dips (2-3 Sets of 60 reps)
- Pull Ups (I can only do 5 max at this point :()
- Planks (2 sets of 2 Minutes)
- Side Planks (3x30s/side)
- On the Floor Knee Raises (2 Sets of 30)
- Jack Knifes (1 Set of 30-40)

I also want to run some more but I don't know how long. What else should I do or take out? Is this a good schedule if I want to build muscle?

Also, I'll heed your advice about the calorie intake strategy from the OP.

I can't understand parents who don't want their kid to be healthy, physically capable and look their best. Holding them back is a terrible thing to do. Being fit often motivates people to excel in other areas of their life too.

This. Sounds like some really shitty parenting to me.

Well, that seems extremely short-sighted to judge someone on. My dad is pretty fit and he grew up in a small Indonesian village where he stated he only did pull ups, push ups, and sit ups, and at 49 years old he's still pretty ripped (though that can be attributed to his extreme diet plan because of his weak stomach).

Therefore, since he grew up on simply pull ups, pushups, and sit ups, he thinks that I should be able to be fit with the same thing. No need for a gym.
 
Press PR today 135 x 10.

I know it's not an exciting number but Press is by far my weakest lift and I'm finally trying to make it a priority. So I am happy :) AND it's on a caloric deficit as I've lost over 10 lbs this past month on a cut.

Every increase in press is a damn struggle.
 

Cudder

Member
Hey guys, I'm back from being sick and wanted to fully set my schedule of how I should workout. Here is a a summary of my story with setting a workout plan so far:

1. My original post with my original schedule

2. Picture of my belly so everyone knows what I'm dealing with here

3. Schedule V.2 After Everyone Tried to Help Me

4. But then, I had to cut out all crunches and sit ups because they're bad for you.

5. Then they told me to replace it with planks

So here are the facts:

Age: 17 (18 next month)
Height: 5'6"
Weight: 144 lb
Goal: Bigger pecs, arms, defined abs by March 2nd.

Current Training Equipment Available:
- Chin Up Bar that can be used for push ups, sit ups, etc.

Problems:
1. I don't have a consistent workout schedule anymore as I have conflicting advice on the topics of:
- How much I should run and if I need to worry about reducing body fat if I'm only 17.
- If I should take out crunches, and if so is replacing them with planks good enough?
2. No gym access as my parents don't want me to "waste time" at one. That means no weightlifting.
3. Whether I should do a different workout schedule for each day of the week.
4. Only have an hour to work out each day except on weekends where I get at most two hours.

Help me GAF, you're my only hope.

http://www.youtube.com/watch?v=fW-bQOyc9Lk
 
Ok then, that makes sense. But what about a consistent work out, as the OP centers around weightlifting routines and although he has a section dedicated to bodyweight workouts, it doesn't tell me how much of each I should do. That's basically what I need right now, a set schedule of things to do. Here's what I'm thinking:

- Push Ups (1st Set I'll Do as Many as I Can, 2nd I'll do 20-30 reps, 3rd I'll do 20-30 reps with my backpack on)
- Chair to Floor Dips (2-3 Sets of 60 reps)
- Pull Ups (I can only do 5 max at this point :()
- Planks (2 sets of 2 Minutes)
- Side Planks (3x30s/side)
- On the Floor Knee Raises (2 Sets of 30)
- Jack Knifes (1 Set of 30-40)

I also want to run some more but I don't know how long. What else should I do or take out? Is this a good schedule if I want to build muscle?

Also, I'll heed your advice about the calorie intake strategy from the OP.

To maximise protein synthesis you need to be operating at at about 60% of your one rep max at a minimum, which means <20 reps. Do you actually want to build muscle or just get super ripped?
 

balddemon

Banned
lol, well thank you for helping my self esteem.

Ugh, I can do them off the ground just fine (sans the back pain). Apparently I have a bulging disc and possibly degenerative disc disease.

haha sorry man. why not ask your doctor about deadlifts? if they're not the cause of your pain, and don't cause you any pain, I would just do them normally. but I would also be careful and make sure your form is 100%.
 

bjb

Banned
haha sorry man. why not ask your doctor about deadlifts? if they're not the cause of your pain, and don't cause you any pain, I would just do them normally. but I would also be careful and make sure your form is 100%.

Yeah deadlifts (and squats) are typically not advised with disc problems / degeneration. They put a tremendous amount of pressure on the affected area.

Granted degenerative disc disease is a fairly loose term for "back problems". So while I can still lift, I just can't go crazy with heavy weight anymore.
 

Bruiserk

Member
Thanks for all the responses on the previous page. Today was Day 2 of GSLP. Numbers:

Overhead Press: 75 (99% sure. I forgot to write down this number) 2x5, 1x7
Deadlift: 185 1x5
Squat: 155 2x5, 1x8

I only did squat today because I was disappointed with it last time. I do plan on only doing it two times per week. Overall, a lot happier today. Although, I think I am going to have to convince my friend of this program.

Question: How accurate to GSLP is the write-up in the OP? I feel like what I saw on the other forums (in my previous post) added in some certain things (chins, curls).
 
Build muscle. So if I do the routine that I posted, is that alright?

There's a chart on the first page that explains it well. More reps = endurance, doing to a point 30 reps in a set is going to be a damn ineffective way of doing it. If you want to build muscle efficiently you need to do resistance training with weight, as I say get a cheap barbell + some weights and work out in your garage. Hack squats, deadlifts, pullups, dips, overhead press, bent over rows will get you big a hell of a lot faster than pushups.
 

Mariolee

Member
There's a chart on the first page that explains it well. More reps = endurance, doing to a point 30 reps in a set is going to be a damn ineffective way of doing it. If you want to build muscle efficiently you need to do resistance training with weight, as I say get a cheap barbell + some weights and work out in your garage. Hack squats, deadlifts, pullups, dips, overhead press, bent over rows will get you big a hell of a lot faster than pushups.

Ok sweet advice, but my parents will not let me buy any barbells. Like I said, with my going off to college they want me to focus on my education and keep my fitness level to a minimum so I can focus on my studies, but I believe I can do both. Hell, I should do both as I feel great mentally whenever I feel great physically!

So, back to my point lol I can't do squats and deadlifts, but since I have a chin up bar and I can do pull ups, dips, and I guess weight resistance with pushups. So should I only do reps of up to 20 with weights according to the graph rather than the 90 day pushup challenge stuff? And if I do 20 with weights, how many sets should I do?

Thanks again for all of the advice!
 
Ok sweet advice, but my parents will not let me buy any barbells. Like I said, with my going off to college they want me to focus on my education and keep my fitness level to a minimum so I can focus on my studies, but I believe I can do both. Hell, I should do both as I feel great mentally whenever I feel great physically!

So, back to my point lol I can't do squats and deadlifts, but since I have a chin up bar and I can do pull ups, dips, and I guess weight resistance with pushups. So should I only do reps of up to 20 with weights according to the graph rather than the 90 day pushup challenge stuff? And if I do 20 with weights, how many sets should I do?

Thanks again for all of the advice!

Bit of a weird situation :p I don't know all that much about body weight training, I know there are some extremely tough body exercises like pistols and clap pushups that would probably wreck you before you got to 20 reps, how you'd build a routine out of them is beyond me.

There was a routine floating around for prisoners somewhere, I think it was called convict conditioning, might want to take a look there.
 

Cooter

Lacks the power of instantaneous movement
I haven't been in here for a while but I have progress to report! I got 140s up on flat DB 7 times and 295 5 times on flat BB! I'm fairly confident I can put up 360lbs at 180. Two times my body weight has always been a goal of mine!
 

Cooter

Lacks the power of instantaneous movement
Been at it a solid 5 years. I have it dialed in now! Fasting all day and eating at night has treated me very well also.
 

despire

Member
Question: How accurate to GSLP is the write-up in the OP? I feel like what I saw on the other forums (in my previous post) added in some certain things (chins, curls).

It's accurate but it's also just the base program without any plugins. You can add accessory movements to the program but a beginner should just run it as it is.

And I suggest buying the GSLP ebook if you are doing the program. It's not that expensive and very good reading for you.
 

yonder

Member
*awesome progress pictures*

The overall progress from weight loss to muscle gain was 2 or 2.5 years but I was still "enjoying" myself during that time. Still drank beer, ate pizza, ate chocolate, etc. etc. I'm sure if I was a lot stricter on myself, the process would have been cut in half.

Now I want more detailed pecs. I developed pecs this year, but the outline is still miniscule. I was told I need to bulk up in order for this to happen. Protein full-ahead :p

Isn't the pregnant beer belly picture to a "4-pack" rectus abdominis picture just amazing?
zek6lGq.gif


Edit: I have a pizza and beer on Friday night's to reward myself from completing a 5-day exercise schedule. Friday night's are teh awesome.
Detoxing right now though. Going for 1.5 months
Wow, well done! I've been going through a similar transformation the past couple of years and I'm inching closer to a complete hspu every week. What was your diet and workout schedule like?
 

bjb

Banned
I haven't been in here for a while but I have progress to report! I got 140s up on flat DB 7 times and 295 5 times on flat BB! I'm fairly confident I can put up 360lbs at 180. Two times my body weight has always been a goal of mine!

And I was proud of myself when I got 80lbs on flat DB last week >.> lol
 

sphinx

the piano man
Barbell Bench Press is the scariest, most dangerous things ever.

I was told that the bar should slightly touch the chest on the way down but I somehow didn't realize or considere (I know, obvious,...) that if you are out of strength, the bar will not go up again. It didn't happen to me because I still got a bit of strenght to put the barbell in its place but I was truly scared. Had I been stubborn and went for 1 more rep, there would have been an accident, right there.

I definitely not look forward to upping the weight any time soon with that move. I'll be extremely careful and only try in micro-increments when I finish a set x 10 absolutely and completely unexhausted.


________________________________

on another topic... mmhh.. I have been gaining weight..., I don't think I look bad or with belly but I am not exactly pleased with my current looks, way too puffy and undefined ...in 6 months I went from 138 lbs. to 145 lbs.... (I'm 5'5, important to consider)

Is it time to cut? and if so, how? strict diet or more intensive cardio?

since I am visiting my parents in Mexico, I'll have proper weather to do cardio outdoors, unlike here in Germany where the cold wind cuts your face just by walking fast..

being honest, I am not very confident that my legs will be able to handle it the way I'd need them too... if I do 2 leg days a week with squats and 2 or 3 accesory exercises, plus 2 days of 30 minutes jogging on non-leg days, I think I'll be too hard on them.. legs did get thinner from intensive jogging back in the summer and I hate thin legs, don't want them back (or lose the little I've got in these months)....on the other hand I was doing absolutely no leg workout back then, just jogging, so I don't know if the mix will work, not sure what to do...
 
Barbell Bench Press is the scariest, most dangerous things ever.

I was told that the bar should slightly touch the chest on the way down but I somehow didn't realize or considere (I know, obvious,...) that if you are out of strength, the bar will not go up again. It didn't happen to me because I still got a bit of strenght to put the barbell in its place but I was truly scared. Had I been stubborn and went for 1 more rep, there would have been an accident, right there.

I definitely not look forward to upping the weight any time soon with that move. I'll be extremely careful and only try in micro-increments when I finish a set x 10 absolutely and completely unexhausted.

Use a spotter, it's pretty important if you're benching heavy. If you won't, at least do not collar the weights. That way you can control the bar on your sternum and slide off the weights.
 

entremet

Member
I've been doing more direct core work, to continue to strengthen it and prevent injuries from the big lifts, especially the squat and deadlift, man cable crunches are amazing.
 

otapnam

Member
Barbell Bench Press is the scariest, most dangerous things ever.

I was told that the bar should slightly touch the chest on the way down but I somehow didn't realize or considere (I know, obvious,...) that if you are out of strength, the bar will not go up again. It didn't happen to me because I still got a bit of strenght to put the barbell in its place but I was truly scared. Had I been stubborn and went for 1 more rep, there would have been an accident, right there.

I definitely not look forward to upping the weight any time soon with that move. I'll be extremely careful and only try in micro-increments when I finish a set x 10 absolutely and completely unexhausted.

Try dumbbell bench press sometime to get your weight up, youll learn to push more, build different mucles, and you can drop them easier.

The only thing is that if youve never done them you might take awhile to get used to getting onto position on the bench with them at the heavier end of your sets.
 
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