They can be fun if you are comfortable with them. For whatever reason I fear them, just bad form I guess makes it scary.
Weightlifting. -
- Thread starter spylobster
- Start date
I do a dumbbell routine, but I'm looking at upgrading to a machine so at the very least I have a lat bar and some greater range for serious work.
Right now I do a 3-day routine that hits legs, arms, back, chest and shoulders each day, but targets different areas. One day I do bench presses, the next I'll do dumbbell flys. Lunges Tuesday and squats Thursday, that sort of thing. It's a pretty comprehensive general fitness routine, but there are a lot of things I can't do without a machine (certain core workouts, the aforementioned lat pulls, that sort of thing).
As far as supplements and diets I go with a scoop of NoXplode about a half hour before I start, and a scoop of Muscle Milk after (although I haven't used it since I got the stomach flu). I'm doing about 80% paleo diet with lean pork, some chicken, and grass fed beef comprising most of the protein and supplementing that with green leafy vegetables like kale (ground pork/chicken + chopped kale + chopped artichoke hearts make pretty awesome burgers), and squash, okra, and bell pepper. Carbs are kept to a minimum but I do have the occasional beer, and the bread I get is made fresh at the farmer's market. Fortunately I have a world-class one near me so it's easy to stock up on quality food for low cost.
I'm enjoying the workouts, and see them as time I set aside for myself, when I can shut out the world for a bit and focus on lifting. Never thought I'd be into it, but there you go. I've been doing it since December, and I've lost an inch around my middle, gained .75 inches around my arms and chest, and 2.5 inches across my shoulders, so I think I'll stick with it.
Right now I do a 3-day routine that hits legs, arms, back, chest and shoulders each day, but targets different areas. One day I do bench presses, the next I'll do dumbbell flys. Lunges Tuesday and squats Thursday, that sort of thing. It's a pretty comprehensive general fitness routine, but there are a lot of things I can't do without a machine (certain core workouts, the aforementioned lat pulls, that sort of thing).
As far as supplements and diets I go with a scoop of NoXplode about a half hour before I start, and a scoop of Muscle Milk after (although I haven't used it since I got the stomach flu). I'm doing about 80% paleo diet with lean pork, some chicken, and grass fed beef comprising most of the protein and supplementing that with green leafy vegetables like kale (ground pork/chicken + chopped kale + chopped artichoke hearts make pretty awesome burgers), and squash, okra, and bell pepper. Carbs are kept to a minimum but I do have the occasional beer, and the bread I get is made fresh at the farmer's market. Fortunately I have a world-class one near me so it's easy to stock up on quality food for low cost.
I'm enjoying the workouts, and see them as time I set aside for myself, when I can shut out the world for a bit and focus on lifting. Never thought I'd be into it, but there you go. I've been doing it since December, and I've lost an inch around my middle, gained .75 inches around my arms and chest, and 2.5 inches across my shoulders, so I think I'll stick with it.
Logia_Peter
kiwifarms.net
As far as supplements, I use a very neat pre-workout called Siege. I also use Whey Protein after my workout.
As far as workouts, I am starting a new routine with my personal trainer, one I hope I can stick to. Because if the rest of the days are anything like today, it'll be a really good plan.
As far as workouts, I am starting a new routine with my personal trainer, one I hope I can stick to. Because if the rest of the days are anything like today, it'll be a really good plan.
I do:
Monday:
Deadlifts, 70kg, 5 sets of 5.
Shrugs, 60kg, 5x5
Bent-over rows, 40kg, 5x5
Bench press, 36kg, 3x10
Thursday:
Deadlifts, 70kg, 5x5
Squats, 60kg, 3x10
Standing calf raises, 60kg, 3x10
Seated calf raises, 36kg, 3x10
Once I finally attach the leg extension thingy to my bench I'm going to replace the seated calf raises with leg extensions.
Saturday:
Squats, 60kg, 3x10
Good mornings, 55kg, 3x10
Ab machine thingy, 3x10
Bench press, 36kg, 3x10
Occasionally I'll do some dumbbell flyes or some curls. Once I attach my lat pulldown to my bench I'll start using that too.
I keep trying to do overhead squats but I can't even do them with just the bar.
Diet:
Nothing really specific. I'm trying to lose weight while maintaining as much muscle mass as I can, so I follow the following guidelines:
- Low calorie
- High protein
- Get enough of all the macronutrients
- Make tasty food so you don't get bored
- Don't starve myself
- Have regular treats for sanity's sake, but make sure they don't push my kilojoule intake too high
I do a fair bit of cardio too: cycling and swimming.
Since I've lost a lot of weight so far, I keep getting stronger, and I feel great with heaps of energy, I guess I'm doing something right.
Monday:
Deadlifts, 70kg, 5 sets of 5.
Shrugs, 60kg, 5x5
Bent-over rows, 40kg, 5x5
Bench press, 36kg, 3x10
Thursday:
Deadlifts, 70kg, 5x5
Squats, 60kg, 3x10
Standing calf raises, 60kg, 3x10
Seated calf raises, 36kg, 3x10
Once I finally attach the leg extension thingy to my bench I'm going to replace the seated calf raises with leg extensions.
Saturday:
Squats, 60kg, 3x10
Good mornings, 55kg, 3x10
Ab machine thingy, 3x10
Bench press, 36kg, 3x10
Occasionally I'll do some dumbbell flyes or some curls. Once I attach my lat pulldown to my bench I'll start using that too.
I keep trying to do overhead squats but I can't even do them with just the bar.
Diet:
Nothing really specific. I'm trying to lose weight while maintaining as much muscle mass as I can, so I follow the following guidelines:
- Low calorie
- High protein
- Get enough of all the macronutrients
- Make tasty food so you don't get bored
- Don't starve myself
- Have regular treats for sanity's sake, but make sure they don't push my kilojoule intake too high
I do a fair bit of cardio too: cycling and swimming.
Since I've lost a lot of weight so far, I keep getting stronger, and I feel great with heaps of energy, I guess I'm doing something right.
I remember a quote from scooby1961 was, there really is no best method of anything if it works for you just do it. Not exactly what he said but the idea is solid. Keep up your good work.
Logia_Peter
kiwifarms.net
Oh, as for my personal trainer, he has me doing 3 sets of 20 sit ups, 3 sets of 20 heel raises, and 3 sets of 20 heel touches every morning.
Man my core feels worked every day now.
Definitely worth it for abs, though.
Man my core feels worked every day now.
Definitely worth it for abs, though.
Do you have low belly fat? Because if there is nothing blocking them from showing then definitely stick to what he is saying for abs. But if you do have belly fat doing ab exercises wont get you abs it takes solid dieting and cardio. In fact if you have fat on your stomach and do abs your stomach will just look bigger
I just hit 100kg (1RM) on my deadlift. It's my first 2 plate lift, and I am pretty damn happy.
As for my other progress:
Deadlift currently at 80kg for 5x5
Squat about to go to 70kg for 3x10
Bench press at 42.5kg for 3x10, probably will go to 45kg before too long.
As for my other progress:
Deadlift currently at 80kg for 5x5
Squat about to go to 70kg for 3x10
Bench press at 42.5kg for 3x10, probably will go to 45kg before too long.
Da Big Staw
kiwifarms.net
I lift 3-4x a week. But I dunno if i would call myself a bodybuilder. it's mostly to keep myself in shape for Grappling/Wrestling tournaments. I've noticed when i let my muscles get to big it's more of a hindrance at some point as it makes you gas out easier.
I noticed some of you guys mention doing all body workouts every day instead of alternating upperbody/lower body like i do? Whats the advantage with this?
I noticed some of you guys mention doing all body workouts every day instead of alternating upperbody/lower body like i do? Whats the advantage with this?
You should not do all body parts every day. You need to rest at least 2 days between training the same muscle group
nad7155
kiwifarms.net
Sometimes people have goals other than "get swole".
Logia_Peter
kiwifarms.net
Well, despite tr4n being a lolcow, I...I...
...must say, thank you for the advice, tr4n. I've been trying to get "swole" for a while now.
...must say, thank you for the advice, tr4n. I've been trying to get "swole" for a while now.
I stated it was if u wanted to be jacked only using a few exercises.
For strength I do OHP, barbell rows, shrugs, flat and incline bench press, deadlift and variations of it, front squats..
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