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Thread: My Rise To Power

  1. #276
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    Palms should be facing out, or behind you. You would have a 'pronated' grip on the DB. Thus, there is no rotation of your wrist as you move through the range of motion. You simply move your arms in an arc almost like a butterfly stroke out and up until they meet above your head and in front of you.

    and for increasing weight, I mean on the arnold press. UNless you're cheating there. Based on some of your other lifts, I betcha you can do more than 35s for Arnold Press.

  2. #277
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    I can do 45's, but I end up cheating or slinging it up on the last couple reps. Either way, I'm doing 40's today, and if I get 2 sets of 10, I'll do 45's next week. I have a quick diet/routine question for you. My wedding is in 18 days, and my goal was 210 pounds. I'm at 220.4 right now. Is there anything I can do to my diet/routine to drop these 10 stubborn pounds by doomsday? I haven't had my body fat % checked, because I know I'm nowhere near where I need to be. This weekend will not be too good. I think I'll be able to control my eating, but my vice (beer) will be flowing like water. I probably will not eat much all weekend, but I'm sure I'll drink my fair share. I will be skiing all weekend though, so I will get some exercise. What do you think?

  3. #278
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    I'm not much of a diet guy, I just generally try to eat healthy and lean. There are definitely those in the forum that can give you much more tailored and specific advice.

    My quick take and some ideas though?
    1 - 10 pounds in 18 days is quite a bit
    2 - if you're serious about it, skip the alcohol until your wedding
    3 - maybe up the calories a bit again, as Tryska had you do before?
    4 - more cardio sessions (at least every 2nd day)
    5 - try that low-carb ketosis diet thing?
    6 - maybe don't sweat the specific weight goal so much; you've clearly made a lot of progress that you can be proud of.

  4. #279
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    I agree with the progress thing, and I am more than proud. I still have love handles, but they are much much smaller. I still have a gut, but it's 1/3 of the size it used to be. I mean I was nearly 250 pounds. That's huge! Skipping the alcohol is a great idea, but I can't be the only one that doesn't drink at my bachelor party. That would be really bad! I mean I'm not an alcoholic. In fact thanks to you guys I have limited myself to drinking once per week for the past 2 weeks. I think that's pretty impressive. I used to have a couple of beers 3 or even 4 times per week. Now I'm saving it all for one night, and I only had maybe 6 beers last Friday, then got up and ran Saturday morning. My cardio is probably not as intense and some. I usually run/walk for about 20 minutes, or ride the stationary bike for 20 mins. I have swam for about that long too. That seemed to cut the fat the best, but the pool has been closed for filtration maintenance for a while. The bottom line is, that I'm a perfectionist, and I will not be happy until I'm down to 180 pounds with less than 10% body fat. That may take a long time, but I willing to wait.

  5. #280
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    Thursday (5-23)

    Comments: Had a good session yesterday. Really really burned my delts with those around the world lat raises. That is probably one of the hardest exercises I do for shoulders. Arnold presses went pretty well. Did 40's, and finished all but the last rep, had to cheat a little, but I still pressed it. Really burned my triceps too, and I'm really hoping for some soreness, but we will have to see. My triceps never get sore. My biceps either for that matter.

    Diet:
    M1: (8:00) 3 Eggs, 1 Cup Grits, 1 Tbs. Butter
    550/23/33.4/35.5
    M2: (11:00) Oatmeal, 2/3 Cup Milk
    213/15/1.8/48.7
    M3: (1:00) Stir Fry Veggies, 1 Chicken Breast
    464/58/6.14/31.5
    M4: (4:00) 44g Whey, 2 Cups Milk
    400/60/3/32
    M5: (8:30) Skillet Sensation
    280/18/4/43
    Totals: 1907/173/48.3/190.7

    Workout:
    Legs:
    Squats 190X10X2
    Leg Extensions 130X10X2
    Leg Curls 90X10X2
    Calf Raises 140X10X2
    Biceps:
    Preacher Curls 75X10X2
    Hammer Curls 30X10X2
    Cable Curls 90X10X2
    Forearms:
    Reverse Curls 95X10X2

  6. #281
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    Originally posted by blustring
    Thursday (5-23)
    Did 40's, and finished all but the last rep, had to cheat a little, but I still pressed it. Really burned my triceps too, and I'm really hoping for some soreness, but we will have to see. My triceps never get sore. My biceps either for that matter.
    Maybe you're not getting sore because you're not lifting any heavy sets? Have you tried tossing in a set of 4-6 reps in the middle of your sets of 10? Sort of create mini-pyramids for each exercise?

    This might be what it takes to shock your muscles into a little more growth, which will also help you burn fat.

    Also, if you want a burn in your bi's specifically, one of the best exercises I know is '21s' or 'Platoons'

    Using a weight you could normally get ~15 reps with, with barbell or DBs, do 7 (for 21s) or 10 'half reps, slowly moving the weight from the bottom of the ROM to the halfway point. Then immediately do 7/10 half reps in the top half of the ROM. Then finish with 7/10 full-ROM curls.

    Your pipes will burn after a couple sets of these, amigo

  7. #282
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    I did 21's last week, and my biceps burned like crazy, but it went away fairly quickly. I think I'm lifting heavy sets. It's usally all I can do the get the last few reps of my second set. Plus I do a warm up set on every exercise really slow, and on some of them I'm burning a little by the time the movement is done.

  8. #283
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    well, your call amigo... if you're looking for something to spur you on over this last 'hump', maybe dropping your reps down to 6 per set and upping the weight could be the thing to shock your body into responding faster

    just a thought

  9. #284
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    I might give it a try starting next week. I like the way my lifting is going. I'm not making strength gains every week, but they are coming fairly frequently. Do you think more cardio might help. I honestly think that I might be burning off fat, but keeping my weight because of lean muscle developing. I haven't taken my measurements in a while because I've been kind of bummed about not losing weight, but I might take them again soon. I know I've made progress just by looking in the mirror, but I'm not where I want to be.

  10. #285
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    Tuesday (5-28)

    Comments: Had a great weekend. Did a lot of skiing and swimming. Not nearly enough to offset the amount of beer I drank, or the amount of bad food I ate, but nobody's perfect. Back to basics today. I've increased my caloric intake to 2300 in an attempt to kick my body into fat burning mode again. I spent all of last week at 2000. I planned to get up early and swim this morning, but my body was not ready to get up at 5:45, so I slept until 7:14. I'll lift hard this afternoon, and I have a softball game at 9:15.

    Diet:
    M1: (8:00) 3 Eggs, 1 Cup Grits, 1 Tbs. Butter
    550/23/33.4/35.5
    M2: (11:00) 2 Packs Oatmeal, 1 1/3 Cups Milk
    380/26/3/88
    M3: (1:00) 12oz. Tuna, 4 Tbs. Fat Free Mayo, 4 Tbs. Pickle Relish
    470/75/5/24
    M4: (4:00) 44g Whey, 2 Cups Milk
    400/60/3/32
    M5: (7:30) 1 Chicken Breast, 1 Cup Green Beans
    311/55/6.5/10
    Totals: 2111/239/51/189

    Workout:
    Chest:
    BB Bench Press 165X10, 185X5, 165X10
    Decline BB Bench Press 165X10, 185X5, 165X10
    DB Flyes 45X10, 55X5, 45X10
    Cable Crossovers 60X10, 80X5, 60X10
    Back:
    Bent Over Rows 95X10, 115X5, 95X10
    Cross Bench DB Pullovers 50X10, 65X5, 50X10
    Wide Grip Front Pulldowns 90X10, 110X5, 90X10
    Lower Back:
    Deadlifts 175X10, 195X5, 175X10
    Cardio:
    Treadmill Interval Running 20 mins

  11. #286
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    Wednesday (5-29)

    Comments: Had a really intense session yesterday. Did about 20 mins of lap swimming this morning. It was a good way to start the day off, but I'm getting a little tired now.

    Diet:
    M1: (7:30) 3 Eggs, 1 Cup Grits, 1 Tbs. Butter
    550/23/33.4/35.5
    M2: (10:30) 2 Packs Oatmeal
    260/6/3/54
    M3: (12:30) Skillet Sensation, 1 Chicken Breast
    584/69.4/10.2/51
    M4: (4:00) 44g Whey, 2 Tbs. Peanut Butter
    410/52/19/12
    M5: (8:00) 8 oz. Orange Roughy, 1 Chicken Breast, 1 Cup Green Beans
    491/93/8.5/10
    Totals: 2295/243.4/74.1/162.5

    Workout:
    Delts:
    Arnold Presses: 40X10, 55X5, 40X10
    Around the World Lat Raises: 10X10, 15X5, 10X10
    Traps:
    Upright Row: 85X10, 100X5, 85X10
    Shrugs: 190X10, 220X5, 190X10
    Triceps:
    Overhead Extensions: 120X10, 140X5, 120X10
    Straight Bar Pushdowns: 140X10, 160X5, 140X10
    Dips: 3X10

    That's All!
    Last edited by blustring; 05-30-2002 at 07:02 AM.

  12. #287
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    Callahan,
    Thanks so much for the tip on the heavywieght/low rep set between my two sets of 10. I have some incredible soreness in my chest. All areas of my chest are sore, inside, outside, top and bottom. I'm starting to feel it a little in my back too. Great idea, thanks again for the tip.

    -M

  13. #288
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    Heh, no problemo.

    IMHO, you need to lift heavy to grow. A few folks agree with me. Also, don't afraid to increase the middle set weight even more... if you can get 3-4 good reps out, at an even higher weight, it's cool... you should be shooting for 6-8, but if you get stuck at a certain weight, you can simply jack it up a notch to force your muscles to adapt.

    And dammit, it's Orange Roughy, not Ruffie. :P

  14. #289
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    sorry, don't know where I saw it spelled like that, but it wasn't something I came up with one my own!

  15. #290
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    Thursday (5-30)

    Comments: Had a really good workout yesterday. Lifted until I could hardly pick up my arms. Then I met some buddies to play ultimate frisbee. I never knew that game was so tough. We played for about 1.5 hours. I was exhausted, and drenched with sweat. I would definately say that was a cardio workout.

    Diet:
    M1: (8:00) 3 Eggs, 1 Cup Grits, 1 Tbs. Butter
    457/21.5/24/34.5
    M2: (12:00) 12oz. Tuna, 4 Tbs. Mayo, 4 Tbs. Pickle Relish
    470/75/5/24
    M3: (4:00) 44g Whey, 2 Tbs. Peanut Butter
    410/52/19/12
    M4: (8:00) 2 Grilled Chicken Breasts, 2 Cups Squash and Onions, 1 Cup Green Beans, 1 Tbs. Olive Oil
    871/114/28/28
    Totals: 2208/262/76/98

    Workout:
    Legs:
    Leg Curls 90X10, 110X5, 90X10
    Leg Extensions 140X10, 180X5, 140X10
    Seated Calf Raises 150X10, 2000X5, 150X10
    Biceps:
    Preacher Curls 65X10, 85X5, 65X10
    Hammer Curls 30X10, 40X5, 30X10
    Cable Curls 90X10, 110X5, 90X10
    Forearms:
    Reverse Forearm Curls 65X20, 95X5, 65X20

    That's Going to Hurt!
    Last edited by blustring; 05-31-2002 at 07:48 AM.

  16. #291
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    Friday (5-31)

    Comments: Did all of my workout yesterday except squats. My legs were soooo sore from playing ultimate frisbee, that I could barely do the rest of my routine. I had a pretty good bicep routine. My shoulders and chest are still really sore from lifting Tuesday and Wednesday. My wieght is still at 224, but I'm feeling some changes taking place. I'm not going to make my goal by the wedding, but I've made some pretty impressive progress without the use of any fat burners. That makes me somewhat proud.

    Diet:
    M1: (7:30) 3 Eggs, 1 Cup Grits, 1 Tbs. Butter
    457/21.5/24/34.5
    M2: (10:30) 1 Cup Oats
    320/14/5/14
    M3: (1:00) 1 Chicken Breast, 1 Cup Squash and Onions, 1/2 Tbs. Olive Oil, 1 Cup Green Beans
    449/5814.3/18.9
    M4: (4:00) 44g Whey, 2 Tbs. Peanut Butter
    410/52/19/12
    M5: (8:00) ??????
    Totals: 1646/146/62.3/79.3

    Workout:
    Cardio:
    Treadmill Intervals 20 mins
    Abs:
    Incline Sit-ups 3X10
    Leg Raises 3X10
    Knee Tucks 3X10
    Side Bends 25X20X3

    And There You Have It!

  17. #292
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    Callahan,
    I tried some of that oatmeal you recommended. Man, I don't see how you eat that stuff without some flavor. It tastes like mush. I put some vanilla extract and some equal in it, and it is terrible. I couldn't finish it. I was able to force down about 4 bites. Do you have any suggestions for making it edible?
    Thanks

  18. #293
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    Originally posted by blustring
    Callahan,
    I tried some of that oatmeal you recommended. Man, I don't see how you eat that stuff without some flavor. It tastes like mush. I put some vanilla extract and some equal in it, and it is terrible. I couldn't finish it. I was able to force down about 4 bites. Do you have any suggestions for making it edible?
    Thanks
    [IRISH ACCENT]Ya wee pasty boggin! I fed m'whole CLAN on that stuff fer YEARS! How dare ye say it tastes li' mush!"[/IRISH ACCENT]

    1) Did you buy McCann's Irish Oatmeal (steel-cut, non-rolled, looks like little pellets instead of little flakes)? Or something else?
    2) Did you overcook it? It's best cooked only until it's a bit chewy yet, but not so cooked that it's all mush. I like to have a little texture in the oatmeal.
    3) It's good for you, suck it up!

    I usually eat my oatmeal with a splash of milk and that's it. If I hanker for a little sweetness, I'll add around 1 TBSP of maple syrup, honey or sometimes just a spoonful of maple/brown sugar. You could also put a little preserves/jam/jelly in it I guess... my wife likes it with a bit of strawberry jam.

    Part of it may also simply be an acquired taste. I dunno . . it tastes natural and lurvely to me, even all by itself. Then again I've also weaned myself pretty thoroughly from processed foods and other crap... I really appreciate the almost nutty flavour of the oatmeal all by itself.

    Callahan

  19. #294
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    I guess that's something to strive for. I don't really think I could ever really love that taste, but I am willing to try. I could not find McCann's, so I got something else. It was in the health food section man, it has to be good for me. I don't think I overcooked it, it still had a solid form. I just need some kind of taste. Maybe some syrup will help, or honey, I'll give them a try and let you know how it turns out. I saw steel cut oats, but they didn't even look like oats. I got the rolled oats, I guess that was the wrong thing to get. Either way, I'm stuck with them now. I'll keep trying. Thanks

  20. #295
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    Monday (6-3)

    Comments: My diet over the weekend wasn't very good, but it could have been much much worse. Did yard work for much of the day Saturday, so I was able to sweat a lot of it out.

    Diet:
    M1: (7:30) 3 Eggs, 1 Cup Grits, 1 Tbs. Butter
    457/21.51/24/34.46
    M2: (10:30) 1 Cup Brown Rice
    292/11.5/19.5/52
    M3: (1:00) Oriental Chicken and Noodles
    540/36/8/86
    M4: (4:00) 44g Whey, 2 Cups Milk
    400/60/3/32
    M5: (8:00) 2 Grilled Chicken Breasts
    568/106.72/12.28/0
    Totals: 2257/235.73/66.78/204.46

    Workout:
    Chest:
    DB Bench Press 70X10, 80X5, 70X10
    DB Incline Press 55X10, 65X5, 55X10
    DB Flyes 45X10, 55X5, 45X10
    Cable Crossovers 60X10, 80X5, 60X10
    Back:
    Bent Over Rows 95X10, 115X5, 95X10
    Cross Bench DB Pullovers 50X10, 65X5, 50X10
    Wide Grip Pulldowns 90X10, 110X5, 90X10
    Lower Back:
    Deadlifts 185X10, 225X5, 185X10

  21. #296
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    You're right, steel cut oats don't even look like oats. Get THEM, not the rolled oats crap.

    Steel cut oats look like little pellets or something.
    http://www.mccanns.ie/

    Don't get the instant kind, it's crap. Don't get the Quick Cook kind, it's Rolled Oats and it's therefore crap.

    A search in Yahoo for ' McCann Irish Oatmeal ' netted this website and a herd of others. Betcha can find someone that distributes it in your area...
    Last edited by Relentless; 06-03-2002 at 12:59 PM.

  22. #297
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    Well I have a whole bag of crap now that I have to do something with. I can't just toss it, or I would. I'll make it work.

  23. #298
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    Monday (6-17)

    Comments: Well, I'm back from Mexico now, and the trip was wonderful, but don't eat the oysters. I got food poisoning on Monday, and I'm still recovering.

    Diet:
    M1: (7:30) 3 Eggs, 1 Cup Grits, 1 Tbs. Butter, 3 Soys Sausage Patties
    507/30/24/39
    M2: (11:30) Skillet Sensation
    500/30/8/76
    M3: (3:30) 44g Whey, 2 Cups Milk
    400/60/3/2
    M4: (8:00) Chicken Lasagna
    400/30/6/26
    Totals: 1807/170/41/172

    Workout:
    Chest:
    BB Bench Press 165X10, 185X5, 165X10
    Decline BB Bench Press 165X10, 185X5, 165X10
    Flat Bench DB Flyes 45X10, 55X5, 45X10
    Cable Crossovers 60X10, 80X5, 60X10
    Back:
    Bent Over Rows 95X10, 115X5, 95X10
    Cross Bench DB Pullovers 50X10, 65X5, 50X10
    Wide Grip Front Pulldowns 90X10, 100X5, 90X10
    Lower Back:
    Deadlifts 175X10, 195X5, 175X10
    Cardio:
    Treadmill 20 mins

  24. #299
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    Hey man, welcome back.

    What was the trip for?

  25. #300
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    Honeymoon,
    I got married on June 8th.

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