The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #26
    The Highland Brawler Geometheus's Avatar
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    12/22

    Workout:

    1 mile warmup fast walk to jog - just to keep legs and the rest of me from tightening up

    30min yoga session

    I feel pretty good after all the lifts of a few days ago and think I will go back to my normal routine tomorrow
    ~G~
    Best Raw Lifts Former/Current: 445/505 SQ, 425/345 BP, 530/425 DL
    My training log.... on the way back up with new focus
    http://www.wannabebig.com/forums/sho...d.php?t=130681

  2. #27
    Train Hardcore!!! muscle_g's Avatar
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    Strong workouts man!!
    Train Hardcore

    Best Lifts(SQ/BP/DL)
    625/450/500 multi-ply
    520/405/500 single-ply
    405/315/475 raw

    Training log
    http://www.wannabebig.com/forums/thr...72#post2635572

  3. #28
    The Highland Brawler Geometheus's Avatar
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    muscle_g - thank you I have been real worried what my lifts would be when I got back into a real gym
    ~G~
    Best Raw Lifts Former/Current: 445/505 SQ, 425/345 BP, 530/425 DL
    My training log.... on the way back up with new focus
    http://www.wannabebig.com/forums/sho...d.php?t=130681

  4. #29
    Train Hardcore!!! muscle_g's Avatar
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    Quote Originally Posted by Geometheus View Post
    muscle_g - thank you I have been real worried what my lifts would be when I got back into a real gym
    Just keep at it and don't get to impatient with it and the gains will come. Do you compete in powerlifting or stongman?
    Train Hardcore

    Best Lifts(SQ/BP/DL)
    625/450/500 multi-ply
    520/405/500 single-ply
    405/315/475 raw

    Training log
    http://www.wannabebig.com/forums/thr...72#post2635572

  5. #30
    The Highland Brawler Geometheus's Avatar
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    Quote Originally Posted by muscle_g View Post
    Just keep at it and don't get to impatient with it and the gains will come. Do you compete in powerlifting or stongman?
    No just Highland Games right now. I have been thinking about doing some MMA but probably just to get the rust off my "skills". I have thought about doing strongman but the 2 guys I know who do that around here are way stronger than me so I have a ways to go. As far as powerlifting goes its funny you mention it because I was looking around a couple days ago for meets in Texas. I think a tested raw show would be my best fit, thoughts or resources welcome?
    ~G~
    Best Raw Lifts Former/Current: 445/505 SQ, 425/345 BP, 530/425 DL
    My training log.... on the way back up with new focus
    http://www.wannabebig.com/forums/sho...d.php?t=130681

  6. #31
    The Highland Brawler Geometheus's Avatar
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    12/22

    Workout:

    1.5 mile warmup fast walk to jog -I didnt want to run this far but I forgot my notebook at my apartment and by the time I realized it...grumble, grumble

    SMR- skip -med ball was being used

    DM- J-Jacks to Y-Jacks to X-Jacks to Crossovers 15

    MA- T-Roll Pushups 6, 6, Reverse Burpee 6, 6
    LYTP 10 each
    Inside Crescent to Outside Crescent to Roundhouse Kick 10

    CNS- Plyo Pushups 2, 2

    Machine Bench Press 175*10, 225*10, 265*8
    -okay as I mentioned before it gets interesting because 265 is as high as the machine goes so I gripped the bar and DBs at the same time to add additional weight and it worked okay, also to note I didnt do a 135*10 speed warmup and instead did it with 175 and I think I liked the change
    305*5 for 5 sets
    -felt good not sure how I am going to grip the DB 25s next week

    Leg Ext 220*10 for 5 sets -my knees didnt felt tweaky like last time

    Military Press 110*10 for 4 sets -last set had to fight for last 3 reps

    Calf Raises 150*10 for 3 sets

    Pull-up Work- remember "-" means I didnt like my height or form on the rep
    5 Chin-ups, 3 Pull-ups, long break
    3 Chin-ups, 3 Pull-ups, 3 Neutral grip, long break
    4- Chin-ups, 2 Pull-ups, 2 Neutral grip
    - it is getting easier to get to 25 reps but still not easy

    Alt Standing DB Curls 35*10 for 3 sets

    1/2 mile fast walk to jog

    150 crunches, no squats, no pushups
    ~G~
    Best Raw Lifts Former/Current: 445/505 SQ, 425/345 BP, 530/425 DL
    My training log.... on the way back up with new focus
    http://www.wannabebig.com/forums/sho...d.php?t=130681

  7. #32
    WBB Team Captain Coke's Avatar
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    Looks like a big workout, great activity and volume...phase out that bench press machine dude, lol.

  8. #33
    The Highland Brawler Geometheus's Avatar
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    Quote Originally Posted by CoCoa View Post
    Looks like a big workout, great activity and volume...phase out that bench press machine dude, lol.
    I would love to..... just taking care of some bills and still lifting at the apartment complex.... once I get into some place "real" I will not be touching another bench press machine for a long time
    ~G~
    Best Raw Lifts Former/Current: 445/505 SQ, 425/345 BP, 530/425 DL
    My training log.... on the way back up with new focus
    http://www.wannabebig.com/forums/sho...d.php?t=130681

  9. #34
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    Quote Originally Posted by Geometheus View Post
    12/13

    So my gym card would not work today and although I was not happy about it I decided to quickly use that energy towards a workout I had read..... CAR PUSHING

    Workout:

    1/2 mile warmup fast walk

    1/4 mile Car Pushing of 4,000 lbs SUV

    -2.5 laps around the Elementary School parking lot near my home. I measured it out to be a bit over 1/10 mile per lap so that puts me at .25 miles of pushing. I did not have anyone with me to drive so I would stop and start a lot to run up and turn the wheel. It might have been the way I was pushing but I had to come to a complete stop often and adjust course. The groud was a bit wet from last nights rain and the parking lot had some dirt and gravel in it I did not notice until after my grip to the pavement was compromised... ie I slipped.. yes yuck it up.. I promise anyone watching as they drove by got a good laugh out of it also. The circle also had a slight grade to it in several spots which added to the difficulty. I estimate my SUV's curb weight at about 4,000 lbs.

    My legs dont feel it as much as my low back does so I think I may need to change up my form or use a back belt next time... any thoughts?

    50 crunches, no squats, 50 pushups,
    Cool. I've done the car push workout, but it was always because my car broke down. I was wondering as I read this if someone was turning the wheel as you went around the parking lot, and found out you went back and forth to do that.

    I call that dedication to working out. It would have been easy to make an excuse...

    I heard that back belts are like a crutch, allowing you to rely on the belt instead of your core muscles, but I don't know.
    __________________________________________________
    Please check out and critique my Journal. Thanx

    http://www.wannabebig.com/forums/sho...88#post2239188

  10. #35
    The Highland Brawler Geometheus's Avatar
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    Quote Originally Posted by dave1234 View Post
    I call that dedication to working out. It would have been easy to make an excuse....
    Yes going back and forth to turn the wheel made for a lot of stop and starts because I found that once I turned the wheel my SUV lost all momentum. Also I didnt get a good feel for how much to correct so my laps were done in a zig-zag pattern if you know what I mean. I am sure it helped make the workout more difficult but in the future I would love to have someone driving.

    Quote Originally Posted by dave1234 View Post
    I heard that back belts are like a crutch, allowing you to rely on the belt instead of your core muscles, but I don't know.
    I am not sure about that either and would love to here someone elses take on it?
    ~G~
    Best Raw Lifts Former/Current: 445/505 SQ, 425/345 BP, 530/425 DL
    My training log.... on the way back up with new focus
    http://www.wannabebig.com/forums/sho...d.php?t=130681

  11. #36
    The Highland Brawler Geometheus's Avatar
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    12/26

    I ate so bad the last few days but hey that is what this time of the year is all about. I knew I had to get to the gym today or else I would continue to feel like a waste. I didnt have much time because of a party tonight so I had to make it quick and didnt rest much in between movements.

    Workout:

    1/2 mile warmup fast walk to jog

    SMR- 1min upper and 1min lower body

    DM- J-Jacks to Y-Jacks to X-Jacks to Crossovers 15, 15
    T-Circles to L Circles 25, 25

    MA- T-Roll Pushups 8, Reverse Burpee 5
    LYTP 10 each
    Inside Crescent to Outside Crescent to Roundhouse Kick 10

    CNS- Plyo Pushups 2, 2
    Medicine Ball Slams 5, 5

    Leg Press 220*10, 280*10, 340*8, 400*12, 400*16, 400*10 -felt strong and didnt feel it enough after 5 for what I thought would be a "400* 5 by 5 workout" so I did as many as I could. I was done after the sets of 12 and 16 so I did the other movements below and later I came back and did 10 more. In truth I had more in the tank but was worried about walking funny for a Christmas Party a few hours later.... feel free to laugh but you know what I am talking about.

    Dips 4, 4, 4, 4, 4 -my shoulder is feeling so much better (today anyway) so I did these for my rests after each set of Leg Press

    Alt Tricep U-handle Pulldowns L/R 60*10 for 3 sets

    Weighted Decline Sit ups w 15lb DB 100 -had to many breaks

    Alt Wall DB Curls L/R 40*10, 45*8, drop set-50*5 to 45*2 to 40*2

    1/2 mile fast walk to jog

    50 crunches, no squats, no pushups
    ~G~
    Best Raw Lifts Former/Current: 445/505 SQ, 425/345 BP, 530/425 DL
    My training log.... on the way back up with new focus
    http://www.wannabebig.com/forums/sho...d.php?t=130681

  12. #37
    The Highland Brawler Geometheus's Avatar
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    12/28

    Okay the last of the Christmas parties are over and now its just a matter of making it thru to the New Year and cracking back down on my eating. It was about time to get an updated BF and weight but I was not excited about doing either before my workout.

    Statistics:
    Weight 262lbs, Body Fat 22% - so as you noticed I have put on a couple pounds but I think they should be easy enough to get rid of as I consider 3lbs to be within my daily range. BF shows improvements but I definitly feel like my friends calipers were lying today.

    Workout:

    1/2 mile warmup fast walk to jog

    SMR- skip

    DM- J-Jacks to Y-Jacks to X-Jacks to Crossovers 15, 15
    T-Circles to L Circles 25, 25

    MA- T-Roll Pushups 8, 6 Reverse Burpee 5, 5
    LYTP 10 each
    Inside Crescent to Outside Crescent to Roundhouse Kick 10

    CNS- Plyo Pushups 2, 2, 2 - added another two circles and it was hard

    Machine Bench Press 175*10, 225*10, 265*8
    315*5 for 5 sets
    -it felt good but it went slow on last 2 sets, also not sure how it will be possible for me to grip the DB 30s next week since the 25s were about the limit of my grip

    Leg Ext 230*10 for 5 sets -crawled out of this towards the end

    Farmers Walk (50lbDB+25lbDB grip in each hand) 75*85ft, 75*100ft, 75*85ft
    - these normally are done on the previous days workout but I didnt have them in my log for some reason so I needed to make them up

    Military Press 110*10 for 3 sets - felt easy today so I bumped up weight
    130*10, 150*6, 150*7+ - last rep was less than half way so I couldnt put down a 8-

    Seated Alt DB Curls 35*10, 40*10, 35*10

    1/2 mile fast walk to jog

    175 crunches, 50 squats, no pushups

    - I needed to do a set of rows but was to burned out so I am a bit off track on following the Craig Weller, "Leave Lat Pull down Land" to the letter
    ~G~
    Best Raw Lifts Former/Current: 445/505 SQ, 425/345 BP, 530/425 DL
    My training log.... on the way back up with new focus
    http://www.wannabebig.com/forums/sho...d.php?t=130681

  13. #38
    WBB Team Captain Coke's Avatar
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    Staying on track is half the battle, you are doing fine man.

  14. #39
    The Highland Brawler Geometheus's Avatar
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    Quote Originally Posted by CoCoa View Post
    Staying on track is half the battle, you are doing fine man.
    Thank you Coke
    ~G~
    Best Raw Lifts Former/Current: 445/505 SQ, 425/345 BP, 530/425 DL
    My training log.... on the way back up with new focus
    http://www.wannabebig.com/forums/sho...d.php?t=130681

  15. #40
    The Highland Brawler Geometheus's Avatar
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    12/30

    Bad headache today... for those of you following this for ECA it is important to note that you should keep extra around thru holidays just in case so you can avoid this happening to you.

    Workout:

    1/2 mile warmup fast walk to jog

    15 min on the bike- was just not feeling "it" today and had to take some extra time to get my head straight

    SMR- 1 min upper 1 min lower body

    DM- Jumping Jacks to Y-Jacks to X-Jacks to Crossovers 15, 15

    MA- T-Roll Pushups 6, 8 Reverse Burpees skip, LYTP 10 each,
    Inside Crescent to Outside Crescent to Roundhouse Kick 5, 5

    CNS- Plyo Pushups 2, 2

    DB Rows L/R 50*5 for 5 sets

    DB Boxing Drills 15s for 3 sets

    DB Complex 50s - Deadlift, Curls, RDL, bent over Row, Clean and Press, Front Squat
    -this complex one movement right after another for 5 solid reps each is still tough for me - 2 sets
    - I would like to get this up to 3 or 4 sets if I keep this in my workouts, still unsure.... comments

    Standing Over head Rope pulls - 150*6, 150*5, 150*6, 150*5
    - fought hard to get these done but I wanted to move the weight despite less than perfect form

    1/2 mile fast walk to jog

    200 crunches, no squats, no pushups
    ~G~
    Best Raw Lifts Former/Current: 445/505 SQ, 425/345 BP, 530/425 DL
    My training log.... on the way back up with new focus
    http://www.wannabebig.com/forums/sho...d.php?t=130681

  16. #41
    The Highland Brawler Geometheus's Avatar
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    1/1/2010

    First time I am writing 2010.... HAPPY NEW YEAR everyone

    Workout:

    1/2 mile warmup fast walk to jog

    10 min on the bike to warm up -cold out

    SMR- skip

    DM- J-Jacks to Y-Jacks to X-Jacks to X-overs 15

    MA- T-Roll Pushups 8, Reverse Burpee 8
    LYTP 10 each
    Inside Crescent to Outside Crescent to Roundhouse Kick 5, 5

    CNS- Plyo Pushups 2, 1, 1
    Medicine Ball Slams 5, 5

    Leg Press 220*10, 280*10, 340*8, 400*5, -well once again I am hitting a wall on the amount of weight at the gym so time to get creative.
    400+2*15lb DBs for 5 reps for 5 sets -this was harder than without the DBs but my grip was also being challanged and I focused on getting real low by adjusting the sled so I started well below parallel

    Dips 6, 6, 6, 6, -my shoulder is still feeling good so I did these for my rests after each set of Leg Press

    Chin-up Work- remember "-" means I didnt like my height or form on the rep
    4, 4, 4, 4, 4, 2, 3, -I had to get in my 25 to close out the week so I did these after the Dips as part of my legg press rests. I did all Chin-ups this time instead of alternating between pull-ups and neutral grip pulls... getting better every time.

    Skull Crushers DB w/Palms Up 35s * 8 reps for 4 sets -focused on good form

    Machine Rope Curls 100*8, 120*8, 140*8, 150*8 - tried hard not to make these "full body curls" but some form was lost on the last reps

    Kneeling Cable Crunches 150*10, 150*10, 150*8 lost grip restart quickly 150*4

    Good Mornings with DBs -skip

    1/2 mile fast walk to jog

    200 crunches, no squats, no pushups

    Help:

    As those who read my journal regularly know I work out at my apartment complex which is a limited facility. I have plans on joining a gym but life and my budget have other priorities for the time being. Up until recently the free place was getting the job done but I need to get ideas from you all on what I can do with what I have to improve my workouts. If you need more info on the equipment I have at my disposal please ask. For example with both the BP Machine and now the Leg Press I am maxed out on weight. The Leg Press Machines specs are as follows: Promaxima Raptor Series, P-5600 30 Degree Leg Press -is adding weight to my grip on the sled helping? I will get the model for other equipment if you need it. Also worth noting the DBs go up to 50s but I am comfortable gripping multiple DBs at a time for most movements as I have large hands and a good grip. Thanks for the help and I look forward to your thoughts.
    ~G~
    Best Raw Lifts Former/Current: 445/505 SQ, 425/345 BP, 530/425 DL
    My training log.... on the way back up with new focus
    http://www.wannabebig.com/forums/sho...d.php?t=130681

  17. #42
    The Highland Brawler Geometheus's Avatar
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    1/4/2010

    First day Wall Street is open this year and I am not trading..... grrr .... plenty of motivation in the gym is what that equals

    Workout:

    1/2 mile warmup fast walk to jog

    SMR- skip

    DM- J-Jacks to Y-Jacks to X-Jacks to X-overs 15

    MA- T-Roll Pushups 10, Reverse Burpee 5
    LYTP 10 each
    Inside Crescent to Outside Crescent to Roundhouse Kick 10

    CNS- Plyo Pushups 2, 2, 1 or 2 - I got distracted by someone asking me what I was doing... honestly cheeky monkey you couldnt wait like 30 sec

    Machine Bench Press 175*10, 225*10, 265*8, 315*5, 320*5, 325*5, 335*5,
    150*5 -left only, 150*5-right only, 150*5- left only didnt get last rep, 150*5- right only had to cheat to get last 2 reps

    Leg Ext 240*10 for 5 sets

    Farmers Walk (50lbDB+35lbDB grip in each hand equals) 170*65ft for 3 sets
    - I messed up and put them in this rotation last week and it felt so good I decided to keep it here, I was a bit tired on my third set and slammed my knee into a stationary bike I was walking past... ouch it is going to leave a hella bruise I can tell already... on the plus side I didnt drop the weights and kept going to finish my circle

    Military Press 130*10 for 4 sets - in an effort to really burn it out I did a pyramid set for my last
    130*2 + 150*2 + 170*2 + 180*1- last rep was less than half way so I cant really count it

    DB Snatches L/R 50*5 for 3 sets

    Std Alt DB Curls 35*10 for 3 sets

    1/2 mile fast walk to jog

    200 crunches, 50 squats, 25 pushups
    Last edited by Geometheus; 01-05-2010 at 05:34 PM.
    ~G~
    Best Raw Lifts Former/Current: 445/505 SQ, 425/345 BP, 530/425 DL
    My training log.... on the way back up with new focus
    http://www.wannabebig.com/forums/sho...d.php?t=130681

  18. #43
    HomeYield WillKuenzel's Avatar
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    One thing that might help add some weight to the machines is looking into getting some bands from EFS. Usually there should be a way to loop them on something to give you some extra tension at the top. If you have access to a chin up/dip station then I'd invest in a weight belt too and start adding weight to those exercises.

    Other leg exercises to look into are single leg deadlifts, split squats, reverse lunges w/ db's, overhead lunges w/ db's, etc. Anything overhead is always fun. It sounds like you've a shoulder issue or something of concern? If that's the case, do more chest stretching and strengthen the shoulder a little bit. I've got exercises out the whazoo for whatever you need.
    What is elite?
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    Pain is inevitable. Suffering is optional.

  19. #44
    WBB Team Captain Coke's Avatar
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    In all reality, you have the bases covered from what I've seen in here. There's not much to add except what Will was suggesting; the weight belt, in particular, will really come in handy if the gyms you go to later on doesn't have one.

    I know your situation, but the first thing I'd suggest is getting to an appropriate gym with a low membership rate...what you are working with is not bad though, at least for the time being. The best you can do is tons of sets and reps.

    One major suggestion I have is the cardio, step that up and really get the conditioning you are after - turn the fast walks into light jogs, etc...also bike or treadmills if you have access at your place. Focus on tweaking your diet as much as possible too.
    Last edited by Coke; 01-05-2010 at 07:10 AM.

  20. #45
    The Highland Brawler Geometheus's Avatar
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    Thank you everyone for your replys

    muscle_g: Thank you for the PM and ideas

    WillKuenzel: I will look into getting some EFS bands and a belt. On your signature you have a link to "What is Elite?" for APF do you have a similar link you could send me for AAPF and the Raw divisions?

    Cocoa: As a rule of thumb how many total reps should I look to stay around for the various major movements I am doing each day? Also in the diet and cardio department I appreciate you honestly becaue I can definitly step up the bike and treadmill time and effort on my jogs

    To outline my goals better for everyone let me say that I want to continue to pick up strength ( as I still feel like a shadow of my former self ) and also slowly lose additional body fat along the way. I can make the best gains before the start of Highland Games season, which is March in Texas, becasue after that time my gym and recovery times will be altered to fit the various meet schedules. I will soon be adding back in event training once a week and will start having competitions monthly soon. I also have been thinking about doing a AAPF Raw contest in April but I am not sure about that yet. If I do it than I will also need to cut down about 20 pounds to 242.5 from where I am today but in truth I could use the reduction in weight regardless.
    ~G~
    Best Raw Lifts Former/Current: 445/505 SQ, 425/345 BP, 530/425 DL
    My training log.... on the way back up with new focus
    http://www.wannabebig.com/forums/sho...d.php?t=130681

  21. #46
    The Highland Brawler Geometheus's Avatar
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    1/5

    Workout:

    1/2 mile warmup fast walk to jog

    18 min 30sec on the elliptical for 2.5 miles -cardio as requested

    SMR- 1 min upper 1 min lower body

    DM- Jumping Jacks to Y-Jacks to X-Jacks to Crossovers 15
    T-Circles to I-Circles 15

    MA- T-Roll Pushups 10 Reverse Burpees 10, LYTP 10 each,
    Inside Crescent to Outside Crescent to Roundhouse Kick 5, 5

    CNS- Plyo Pushups 2, 3, 1
    Medicine Ball Slams 5, 5

    DB Rows L/R 50*5 for 5 sets

    Seated Rows w/rope 150*10 for 5 sets

    Lat Pull downs w/rope 150*10 for 5 sets

    Good Mornings w/DB 50*10 for 3 sets

    Font Squats w/DBs 100*10 for 3 sets -for got real ugly at the end

    Isolation DB Curls 30*10 for 3 sets

    1/2 mile fast walk to jog

    200 crunches, no squats, no pushups
    Last edited by Geometheus; 01-06-2010 at 10:07 AM.
    ~G~
    Best Raw Lifts Former/Current: 445/505 SQ, 425/345 BP, 530/425 DL
    My training log.... on the way back up with new focus
    http://www.wannabebig.com/forums/sho...d.php?t=130681

  22. #47
    WBB Team Captain Coke's Avatar
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    Of course, I am not an expert, but it is probably a good idea to stay with the higher reps as much as possible in your case.

    The heavier you go, the more you have to do low reps and that may not be happening until later when you obtain the gym membership.

    You ultimately are the one who will decide your own training style, and that will come with more time spent lifting.

    Also, on the treadmill work up to max on the incline and do 3.7 for 25 minutes to equal 1.5 miles...just try that here and there. If you can manage it, do that twice per day and I guarantee results. You can always build up speed if you want to down the line for cardiovascular development. What I just outlined is for purely fat burning purposes, I came across it by experimentation a few years back.
    Last edited by Coke; 01-06-2010 at 12:08 AM.

  23. #48
    The Highland Brawler Geometheus's Avatar
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    Kiaran: Thank you for the PM I will put some more details out on what equipment I am currently using, my time frame for a "real" gym, my goals, and the areas I think I need the most work on so that everyone can give me better feedback. Off to hit the legs hard. Talk to you all soon.
    ~G~
    Best Raw Lifts Former/Current: 445/505 SQ, 425/345 BP, 530/425 DL
    My training log.... on the way back up with new focus
    http://www.wannabebig.com/forums/sho...d.php?t=130681

  24. #49
    The Highland Brawler Geometheus's Avatar
    Join Date
    Mar 2005
    Location
    Washington, DC
    Posts
    977
    1/5

    Trying a bit more cardio than normal but it is zapping my energy for the workout

    Workout:

    1/2 mile warmup fast walk to jog

    1/3 mile treadmill 3.7mph 10 degrees 5 min 30 sec

    10 min on the elliptical for 1.57 miles

    SMR- skip

    DM- Jumping Jacks to Y-Jacks to X-Jacks to Crossovers 15
    T-Circles to I-Circles 25

    MA- T-Roll Pushups 10 Reverse Burpees 10, LYTP 10 each,
    Inside Crescent to Outside Crescent to Roundhouse Kick- skip

    CNS- Plyo Pushups- skip - mixed it up been doing a lot of these so sub today with Speed Pushups 1min - 50
    Medicine Ball Slams- skip

    Leg Press 220*10, 280*10, 340*10, 400*5 for 9 sets

    Dips 8, 8, 8, 8, 8 -my shoulder is still feeling good so I did these for my rests after each set of Leg Press

    Chin-up Work- remember "-" means I didnt like my height or form on the rep
    -this week the goal was to add weight so I held a 40lb DB with my feet, which turns out was a bit to heavy
    2-, 1-, 1-, 1-
    I went back to just doing them without weight and will try next time with a lighter DB
    4, 4, 4, 4, 4, 4

    Superset: DB Reverse Lunge to Military Press (hold at top) to DB OH Lunge,
    using two 25lb DBs, 50*8 to 50*8 to 50*8 for 3 sets - if that doesnt read clearly I am sorry but picture it as difficult because I really felt it

    Skull Crushers DB w/Palms Up 40s * 8 reps for 3 sets

    Machine Rope Curls 120*10, 140*10, 150*8, 150*8 - tried hard again not to make these "full body curls" and kept better form this time

    1/2 mile fast walk to jog

    200 crunches, no squats, no pushups
    ~G~
    Best Raw Lifts Former/Current: 445/505 SQ, 425/345 BP, 530/425 DL
    My training log.... on the way back up with new focus
    http://www.wannabebig.com/forums/sho...d.php?t=130681

  25. #50
    The Highland Brawler Geometheus's Avatar
    Join Date
    Mar 2005
    Location
    Washington, DC
    Posts
    977
    1/8/2010

    Happy 75th Birthday to the King! Got to watch some Elvis movies while doing my cardio

    Statistics: 255 lbs, I didnt think this was right and got on and off the scale three times during the workout to confirm it, yippee for me!

    Workout:

    1/2 mile warmup fast walk to jog

    2.5 mile treadmill 3.7mph flat angle 25 min

    *felt real warm and loose so I didnt do the rest of the normal warmup, plus today was kind of a random day and I wasnt real sure what all I wanted to do other than a bunch of cardio

    CNS- Plyo Pushups- 2, 2, 1, 1

    Seated Military Press w/DBs 25s*10 warmup, 40s*10,
    50s*10 for 5 sets -focused on going real deep below parallel with shoulders and holding weight at the top in lockout

    Rear Delt Macine 90*10, 130*10, 140*10, 150*8, 150*10 for 3 sets - I normally dont use this machine but I thought I could use the extra work

    Calf Press 250*10 for 5 sets

    Alternating Close One Leg Press L/R 90*10, 150*8 for 3 sets - I used the flat press machine instead of the 30 degree that I normally use and kept my legs and knees in very close to my body vs wide as per my normal leg press, felt good and took a lot of effort

    Shrugs w/DBs 50s*10 with 10 second hold on last reps at top for 5 sets

    1.5 mile treadmill 3.7mph flat angle 15 min

    1/2 mile fast walk to jog

    200 crunches, no squats, no pushups
    ~G~
    Best Raw Lifts Former/Current: 445/505 SQ, 425/345 BP, 530/425 DL
    My training log.... on the way back up with new focus
    http://www.wannabebig.com/forums/sho...d.php?t=130681

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