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Fitness |OT5| Intermittent Farting, Wrist Curls and Hammer Strength Machine Spotters
- Thread starter MjFrancis
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sweetvar26
Member
Mass Effect OST is awesome.
First off, congrats on deciding to make a positive change.
I'd recommend you read the OP as a good starting point, as it's a good knowledge resource.
Aside from that, it looks to me like your goals are to lose fat, look better, be able to run and put on some muscle. That is totally achievable. I'd recommend you look into doing weighted movements for the muscle stuff, as it's a lot more effective, so a gym would be a good choice. Something like this would be a good low-commitment starting point to get you in the groove:
Monday:
3x5 squats
3x5 bench
3xfailure chinups
3xfailure dips
Thursday:
3x5 deadlift
3x5 overhead press
3xfailure pullups
3x8 curls
Every time you go to the gym, try to lift a couple of pounds more than you did last time, so squats week one would be 135, and week 2 would be 140 pounds, etc. For the chins and pullups, do at least one more rep each time you go even if you have to throw in another set at the end, and the curls would be volume increase then drop volume and add a bit of weight.
For someone who wants to lose a bit of weight and focus a bit more on cardio this is pretty low-maintenance and lets you hit the cardio pretty hard. Be careful to keep your form as good as possible.
Thanks for the recommendation! Yeah, I really only skimmed the op and didn't realize it spanned multiple posts, read it good and proper now.
I didn't realize I could go to the gym twice a week and see gains, I should actually be able to start that next week. My biggest issue with gyms was always having no direction - so I appreciate this post a lot.
Do you think I should bother with a chin up bar for the home? I figure if my gym regiment has pullups, probably not.
Well longer term you'd probably want to go three times a week (or even more depending on the program) if you can make it work, but I've found that it's better to start off with something a little more manageable instead of going from 0-60 immediately. I've done 2x/week for extended periods as have many of my friends, and it absolutely does provide results. If you do that 2x/week program for a few months consistently you'll be amazed at the difference. Over time I've tweaked my routine a bit to serve my needs better but this is a great baseline that doesn't take up too much time and is easy to recover from as a novice so you won't kill your runs.
As for the home pullup bar, you don't need one but I have one and love it. I'd take a day off pullups before you do them as part of Monday/Thursday, but I've found that high frequency worked great for me (I'd do a set periodically throughout the day). Keep us posted on your progress!
Anybody else lift to some good ol' fashioned fast and angry death metal? Been lifting to Whitechapel and Hour of Penance lately. Before that it was Lamb of God and Black Dahlia Murder. But BDM's not really a lifting band, too intricate. Whitechapel is just angry, it's awesome.
cuevas. PhD.
Member
How tall are you? Just try to maintain your weight.
TheChef and BruceLeeRoy - you guys are looking good. Keep working hard and never settle.
I don't listen to death metal, but the three albums that get regular rotation for my training music are Fear Factory - Archetype, Meshuggah - obZen and Ego Fall - Inner M. I never explored the subgenre game of metal so I don't know where one would categorize these bands, but for a couple months I've played these albums more or less on a weekly basis.
a secret-boss
Banned
alright Day 1 of IF diet. hopefully I last
drinking coffee like crazy and brewed another pot for lunch lol
drinking coffee like crazy and brewed another pot for lunch lol
Good Monday for me. Picked up my free 6 boxes of Quest bars from the guy at the gym I mentioned last week. No cookie dough or PBs but I got a cinnamon roll, banana nut, and cheesecake!
I somehow missed this, how did you get free boxes? I want free Quest bars!
A guy at his gym works for them. I wish I could work for them on the side.
I feel like I do work for them! Tell this guy all the sales I've been getting him, and give him my address to send me PB Cups!
Seriously though, I am a great salesman/spokesperson, get me in!
FF I've heard called any number of subgenres ranging from thrash to death to industrial, Meshuggah I'd say is tech/prog. Both killer bands. Not familiar with Ego Fall.
You'll never be the same man again.
It was alright...definitely probably the best flavor of the bunch...
A review I just looked up for Ego Fall refers to them as either Death Metal or Folk Metal. They are a Chinese metal band with one vocalist that does Mongolian throat singing. I believe they use other folk instrumentation, too.
All I know is they accompany deadlift PR's much to my satisfaction.
So yes, I suppose I do listen to death metal.
It's not death metal or super hard but it's what I currently love working out to (minus ME OST which is on a different playlist)
Lifting and Running
Oh also, while the Quest Bars have amazing nutrition I really do not like them :/
But the fact that they are hard to get here in Europe doesn't help.
Lifting and Running
Oh also, while the Quest Bars have amazing nutrition I really do not like them :/
But the fact that they are hard to get here in Europe doesn't help.
My wife didn't like them either... What helps is looking at the ingredients and the nutrition info, and trying to figure out how they're able to make it taste somewhat good while being that good for you. That's why they're awesome. They're a passable sweet tooth thing and they're good for you.
D
Deleted member 17706
Unconfirmed Member
Great! Thanks for the reply.
I think I'm going to scope out some local gyms and see what will work best. I'll probably start by incorporating the beginner's workout once a week and begin the carb night immediately after I leave the gym.
Age: 21
Height: 150cm/6ft 1"
Weight: 71kg/11.1 stone/154.4lbs
Goal: 80kg
Current Training Schedule:
Walking five minues on treadmill
Lower back machine: 3 x 12
Squats with no weight: 3 x 20
Leg extensions: 3 x 12
Wide-bar pull down: 3 x 12
Machine bench press: 2 x 15
Pec machine: 2 x 12
Bike: 8 minutes
Current Training Equipment Available: Everything. Literally.
Comments:
When squatting I hold on to the bar, which is in a fixed position and then squat.
I started the gym six weeks ago and started using the personal trainer who's a competing and multi-competition winning bodybuilder; I figured I had no idea what I'm doing so it's worth by £5 weekly every three weeks. We're changing routines every three weeks, except for this week which runs for four, as he was competing on Saturday last week.
I've got two worries: one I don't know what kind of gains I should be expecting in six weeks. I keep reading about "noob gains" and therefore expected to, at least, gain a bit of weight - I started the gym at 11 stone/154lbs. My PT said to eat four meals a day as he only wants me to gain a pound a month, so I've been eating this on weekdays consistently:
Breakfast: 2 scrambled eggs on wholemeal toast
Up to and including lunch: two bananas, 100g of dry roasted nuts, a snickers, and two turkey and salad sandwiches on brown bread
Dinner: I still live at home so it's whatever's going - this can be anything from a stir fry to homemade (and healthy) burgers
Supper: Weetabix and one scoop of protein power with milk
In weekends I'll add a couple of bacon sandwiches to that.
As of this week I've been aiming for five meals a day because I didn't see any gains over the six weeks and was getting a bit frustrated. We''re not going for bulk but for shape (plus we don't want to add any more weight to my waist).
Basically I would like to know two things if possible: whether I should be seeing noticeable gains now and how I can improve my diet. Thinking of meals is really, really hard even though I know what I can and can't eat.
Height: 150cm/6ft 1"
Weight: 71kg/11.1 stone/154.4lbs
Goal: 80kg
Current Training Schedule:
Walking five minues on treadmill
Lower back machine: 3 x 12
Squats with no weight: 3 x 20
Leg extensions: 3 x 12
Wide-bar pull down: 3 x 12
Machine bench press: 2 x 15
Pec machine: 2 x 12
Bike: 8 minutes
Current Training Equipment Available: Everything. Literally.
Comments:
When squatting I hold on to the bar, which is in a fixed position and then squat.
I started the gym six weeks ago and started using the personal trainer who's a competing and multi-competition winning bodybuilder; I figured I had no idea what I'm doing so it's worth by £5 weekly every three weeks. We're changing routines every three weeks, except for this week which runs for four, as he was competing on Saturday last week.
I've got two worries: one I don't know what kind of gains I should be expecting in six weeks. I keep reading about "noob gains" and therefore expected to, at least, gain a bit of weight - I started the gym at 11 stone/154lbs. My PT said to eat four meals a day as he only wants me to gain a pound a month, so I've been eating this on weekdays consistently:
Breakfast: 2 scrambled eggs on wholemeal toast
Up to and including lunch: two bananas, 100g of dry roasted nuts, a snickers, and two turkey and salad sandwiches on brown bread
Dinner: I still live at home so it's whatever's going - this can be anything from a stir fry to homemade (and healthy) burgers
Supper: Weetabix and one scoop of protein power with milk
In weekends I'll add a couple of bacon sandwiches to that.
As of this week I've been aiming for five meals a day because I didn't see any gains over the six weeks and was getting a bit frustrated. We''re not going for bulk but for shape (plus we don't want to add any more weight to my waist).
Basically I would like to know two things if possible: whether I should be seeing noticeable gains now and how I can improve my diet. Thinking of meals is really, really hard even though I know what I can and can't eat.
ReadingRambo
Member
I have a ton of suggestions for "Music for Gainz"...if you're into Scandinavian Melodic Death Metal.
If it's month or so, I don't think it will set you back too much. As for the hernia issue, you'll just have to adjust it to your lifestyle.
Hang in there!
I've had a number of surgeries while I've been lifting weights. In all cases, you're off for a bit, you come back and take it easy then you ramp back up to normal. It's a marathon, not a sprint, right? The gains come back pretty quickly, so I wouldn't worry about it too much.
Not sure if you can do this with appendicitis, but can you ask the surgeon to put a mesh in to reinforce the abdominal wall? That's done for inguinal hernias and really helps.
Sorry to hear that
core work is probably going to be a bitch for a while but the surgery has improved a lot in the last years. Shouldn't set you back too far.
Not sure about the hernia..that's a sucker :s
D
Deleted member 47027
Unconfirmed Member
Updating my Spotify workout list. Real talk: Belinda Carlisle's "I Get Weak" gives me the energy for those final reps. No lie, that song is the bomb.
EDIT: Just realized the insane irony of that.
EDIT: Just realized the insane irony of that.
the beginner workout will not work properly going once a week, the linear progression requires you to go multiple times in order to see gains.
lol yeah...
As far as how many times to work-out. I am doing 6 days (alternating lifting and more cardio focused days) and the 7th is a rest day (or very light cardio/recovery stuff)
Thanks guys. They will try to do it laproscopic which should give me better recovery assuming nothing good wrong. I guess I'm going to have to tell my ego to cool it when I come back, because all I will want to do is lift heavy. The hernia thing will definitely be on my mind during workouts for a while.
ReadingRambo
Member
share
Always on the lookout for good music to work-out to.
For warm-up something like this:
Kalmah- Hades
For Squats:
Kalmah - Time Takes Us All (This one is basically bull shark testosterone in audio form, use with caution)
For Bench:
Insomnium - Mortal Share
For those long breaks when you're gassed, and questioning whether you can go on:
Blind Guardian- Valkryies (About Valkyries choosing the slain vikings to go home to Valhalla, only if they proved themselves worthy in battle, so damn epic).
Cool Down:
Insomnium- Down with the Sun
BruceLeeRoy
Banned
Thanks Mj its hard to settle when you got this thread. So much talent.
Ladies and Gentlemen I present my epic cheat night:
First Sushi:
Dessert:
Dude, are you finnish?
And if we're posting lifting music, let me share some off the top of my head with you:
Wintersun - Time I
Children of Bodom - Aces High
Children of Bodom - Northern Comfort
FallingEdge
Member
TheFightingFish
Member
The main early tip from me is to take it easy in the early going. Building up a good base for distance running takes time, and forcing it can lead to stuff like stress fractures. Just continue taking your time, especially in the early days (and if you are not training for a specific race or anything) and feel free to take off if you are too sore. Running while hurt can be especially bad as it usually messes with your form and can lead to secondary injuries.
My longer term advice is from Geoff Roes (ultra runner):
ReadingRambo
Member
Nope, but I sure love their music.
D
Deleted member 17706
Unconfirmed Member
I realize going just once a week is not optimal at all, but if that were the only option, what do you think would be a good routine?
Hot damn they can't perform a laproscopic surgery? I had three small holes in my abdomen and was back to martial arts training in about two weeks. This was 14yrs ago. Is it too large? You're typing so I don't think it burst like my brother's.
You might need more than 4 weeks if they need to make a lengthy incision - your abs wont be in any condition for stress for quite a while. If its laproscopic then I would worry. You'll be back a hell of a lot faster than you think.
BruceLeeRoy
Banned
Ooh Lifting Music:
Here is my current list:
Bonfire
Bangarang
Iron
Top Down
Heads Will Roll
Intergalactic
Knights of Cydonia
Symphony Metallica
Here is my current list:
Bonfire
Bangarang
Iron
Top Down
Heads Will Roll
Intergalactic
Knights of Cydonia
Symphony Metallica
FallingEdge
Member
Hopefully it is just a quick surgery and you are done.
My appendix burst and I was walking around with it for 2 weeks. Got a massive scar and was bed ridden for a week. Recovery was a month or so from what I remember. Didn't do any training at the time. I'm sure whatever you lose you will gain back quickly. Better to be healthy and take your time then rush though it.
BruceLeeRoy
Banned
Thankfully I caught it early. Been at the hospital for almost 7 hours already hoping to get the surgery today. They will try laparoscopic but they told me I should still take that much time off and that it still increases odds of getting a hernia.
D
Deleted member 47027
Unconfirmed Member
I live off of Spotify but the best way to share stuff is with youtube as everyone can hear it, and not everyone here's all linked up.
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