Raw Dawgin' it
Posts: 11,466
Mar 12, 2015 4:12pm
Tuesday's Workout
Chest and Back
Reps: 10 of each exercise
Sets: 4
Incline Bench Press
Pullup
Incline Pushup
Incline Pec Flys
I'd sub out the incline push up for flat bench DB. I'd also add a type of DB row. Pull ups are great but you don't have any horizontal back movements.
Chest and Back
Reps: 10 of each exercise
Sets: 4
Incline Bench Press
Pullup
Incline Pushup
Incline Pec Flys
I'd sub out the incline push up for flat bench DB. I'd also add a type of DB row. Pull ups are great but you don't have any horizontal back movements.
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Zoltan
Posts: 1,003
Mar 12, 2015 5:02pm
Good observation. I'm going to try to stick with it for 3 weeks and then start switching things up. Like maybe do the p90x chest and back workout on tuesday, etc.Raw Dawgin' it;1712375 wrote:Tuesday's Workout
Chest and Back
Reps: 10 of each exercise
Sets: 4
Incline Bench Press
Pullup
Incline Pushup
Incline Pec Flys
I'd sub out the incline push up for flat bench DB. I'd also add a type of DB row. Pull ups are great but you don't have any horizontal back movements.
Raw Dawgin' it
Posts: 11,466
Mar 13, 2015 7:44am
That's a good idea, it's more well rounded than what you have.Zoltan;1712386 wrote:Good observation. I'm going to try to stick with it for 3 weeks and then start switching things up. Like maybe do the p90x chest and back workout on tuesday, etc.
Also - you do clean and presses with dumbbells? You should try thrusters.
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BR1986FB
Posts: 24,104
Mar 18, 2015 9:07am
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Zoltan
Posts: 1,003
Mar 18, 2015 11:28am
I do clean and press with dumbells right now. I don't go all the way to floor though.Raw Dawgin' it;1712498 wrote:That's a good idea, it's more well rounded than what you have.
Also - you do clean and presses with dumbbells? You should try thrusters.
I looked up thrusters, I will try them out.
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BR1986FB
Posts: 24,104
Mar 19, 2015 9:28am
All is not lost for distance runners.......IF they come over from the dark side....
http://www.strengthsensei.com/can-a-training-history-of-doing-large-amount-of-aerobic-damage-your-ability-to-gain-size-and-strength/
http://www.strengthsensei.com/can-a-training-history-of-doing-large-amount-of-aerobic-damage-your-ability-to-gain-size-and-strength/
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BR1986FB
Posts: 24,104
Mar 19, 2015 9:38am
More good stuff. Senility in distance runners?
11. Slow long distance aerobic work is not a guarantee of cardiac health. Actually top cardiologist Dr. Bijan Pourat considers it “junk exercise”. He espouses resistance training for cardiac patient.
Read more: http://www.strengthsensei.com/do-we-really-need-slow-long-distance-aerobic-work-for-optimal-fitness/#ixzz3Uq5n4DIN
http://www.strengthsensei.com/do-we-really-need-slow-long-distance-aerobic-work-for-optimal-fitness/
11. Slow long distance aerobic work is not a guarantee of cardiac health. Actually top cardiologist Dr. Bijan Pourat considers it “junk exercise”. He espouses resistance training for cardiac patient.
Read more: http://www.strengthsensei.com/do-we-really-need-slow-long-distance-aerobic-work-for-optimal-fitness/#ixzz3Uq5n4DIN
http://www.strengthsensei.com/do-we-really-need-slow-long-distance-aerobic-work-for-optimal-fitness/
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Sonofanump
Mar 19, 2015 10:44am
I hope the two kilometers I swam yesterday won't make me senile.
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BR1986FB
Posts: 24,104
Mar 19, 2015 10:57am
Too lateSonofanump;1714514 wrote:I hope the two kilometers I swam yesterday won't make me senile.
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Sonofanump
Mar 19, 2015 11:40am
Dammit.BR1986FB;1714522 wrote:Too late
Automatik
Posts: 14,632
Mar 19, 2015 12:29pm
Just wanted to report back, that none of my prep mattered. I was wayy too late. I got fucking destroyed. Went 3 days in a row. The 3rd day was at Vail and I was worthless after the first run. I was actually pissed, that place is amazing.Automatik;1707761 wrote:Been crushing lower body stuff and cardio lately. I'm headed to Colorado in two weeks for some snowboarding. I'm somewhat worried. I went to a shit mountain outside of NYC 2 weeks ago and my legs were fucked at the end of the day. I've never been out west and I'm thinking 3 days on those long runs and bowls could destroy me.:-/
Next year I'm aiming to be able to rep 315 on squats again and putting in A LOT more into prepping my legs.....weights, springs, etc. Everything.
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thavoice
Posts: 14,376
Mar 19, 2015 1:01pm
WOuld like to tell you it gets easier with age, but it doesnt!Automatik;1714552 wrote:Just wanted to report back, that none of my prep mattered. I was wayy too late. I got fucking destroyed. Went 3 days in a row. The 3rd day was at Vail and I was worthless after the first run. I was actually pissed, that place is amazing.
Next year I'm aiming to be able to rep 315 on squats again and putting in A LOT more into prepping my legs.....weights, springs, etc. Everything.
Guy I know goes at it hard for 10-12 weeks before he goes on his hunting trips out west in the mountains/
Just wish the weather would get and stay nice! Few weeks ago I would kill for a 30 degree run, now it just seems too cold.
ernest_t_bass
Posts: 24,984
Mar 19, 2015 1:25pm
Went running yesterday... had running in the cold.
Automatik
Posts: 14,632
Mar 19, 2015 1:35pm
I'm realizing that. I've always been rather injury free and quick to recover. That all started going to shit after age 27. :/thavoice;1714562 wrote:WOuld like to tell you it gets easier with age, but it doesnt!
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thavoice
Posts: 14,376
Mar 19, 2015 1:37pm
tell you what though...keep at it and it really does pay off. When you are hitting mid 30's and most guys cant do shit physically you start to look like a rockstar.Automatik;1714578 wrote:I'm realizing that. I've always been rather injury free and quick to recover. That all started going to shit after age 27. :/
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BR1986FB
Posts: 24,104
Mar 19, 2015 2:02pm
Or high 40's when you're lifting more than people half your age.thavoice;1714580 wrote:tell you what though...keep at it and it really does pay off. When you are hitting mid 30's and most guys cant do shit physically you start to look like a rockstar.
I agree with the recovery though. Every morning getting out of bed is like being the spokesperson for Rice Krispies (snap-crackle-pop)
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thavoice
Posts: 14,376
Mar 19, 2015 5:14pm
Yeah, I hear ya. I have to keep up with kids more than half my age sometimes. I hold my own, beat quite a few of them, but man some days it is just damned rough.BR1986FB;1714596 wrote:Or high 40's when you're lifting more than people half your age.
I agree with the recovery though. Every morning getting out of bed is like being the spokesperson for Rice Krispies (snap-crackle-pop)
like_that
Posts: 26,625
Mar 19, 2015 6:06pm
I have noticed I have been feeling more stiff in the back and legs lately as well. I will be turning 28 this August. If anyone follows rippedbody.jp (suggested by Auto), I just started an A/B split. My body is recovering much better now.
Automatik
Posts: 14,632
Mar 19, 2015 6:16pm
I just got on that site for the first time in a while a few days ago. It looks a lot better, tons of content.
I'd like to get real strict again and follow one of the formulas (slow gainer?) to really dial in the macros. Tough now though, spring coming.
I'd like to get real strict again and follow one of the formulas (slow gainer?) to really dial in the macros. Tough now though, spring coming.
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BR1986FB
Posts: 24,104
Mar 20, 2015 8:20am
I've recently added more volume to my workouts to increase TUT. Where my reps were previously in the 6-10 range, I've now upped my reps to as much as 20 on assistance work to increase mass.
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Sonofanump
Mar 20, 2015 9:37am
I feel like that if i don't do yoga once a week.BR1986FB;1714596 wrote:Or high 40's when you're lifting more than people half your age.
I agree with the recovery though. Every morning getting out of bed is like being the spokesperson for Rice Krispies (snap-crackle-pop)
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BR1986FB
Posts: 24,104
Mar 20, 2015 10:09am
I haven't done yoga since the old P90X days. If I tried now, I'd probably die.Sonofanump;1715119 wrote:I feel like that if i don't do yoga once a week.
My issue stems more from a cracked disc in my lower back from a pro wrestling injury 13 years ago. It will probably eventually need surgery but I'm putting it off as long as possible. After walking into my former accountant's office and seeing him literally bent like an "L" permanently at the waist, after a back surgery, let's just say I'm a tad skittish.
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birddog23
Posts: 1,086
Mar 20, 2015 2:03pm
Haven't been on this thread in a long time. But my training has been going great. Doing a lot of Olympic lift derivatives (Clean pulls, snatch pulls, mid thigh pulls, counter movement shrugs)
Hit 370lbs for 3x3 squat the other week. I am 180lbs, so I was happy to finally be able to squat 2x my bodyweight. Also at 5'10" I am dunking a basketball pretty easily now.
Happy training!
Hit 370lbs for 3x3 squat the other week. I am 180lbs, so I was happy to finally be able to squat 2x my bodyweight. Also at 5'10" I am dunking a basketball pretty easily now.
Happy training!
J
jmog
Posts: 6,567
Mar 20, 2015 4:40pm
I have been at a actual weight plateau for about a month even though I had been eating the same number of calories per day and same workout regimen throughout the week (workout every day, alternate days between cardio and weights)
I had lost about 13 lbs since November. Then I had sat at the same weight (187) for a month straight.
I have not changed my workouts, I have not changed the total calories. All that I changed was the carb to protein ratio I was eating (before calories were like 60% carbs, 20% protein, 20% fat...now its about 40% protein, 40% carbs, 20% fat).
I have dropped 4 lbs in two weeks just with a higher protein diet.
I had lost about 13 lbs since November. Then I had sat at the same weight (187) for a month straight.
I have not changed my workouts, I have not changed the total calories. All that I changed was the carb to protein ratio I was eating (before calories were like 60% carbs, 20% protein, 20% fat...now its about 40% protein, 40% carbs, 20% fat).
I have dropped 4 lbs in two weeks just with a higher protein diet.
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BR1986FB
Posts: 24,104
Mar 22, 2015 5:52pm