This is my plan for getting into shape and proving to everbody that I can make something of myself. It's a work out regime, and if anybody can give my any tips on exersises that will make a teenage boyish like thing stonger and fitter, they'd be very welcome. The plan is below. I'll post before and after photos if possible.
Warmup: Pushups, 6 inches, Jumping Jacks, Situps, Side Planks.
1. Treadmill. 15 minutes to start out, gradually increasing till about an hour.
2. Wieghtlifting. Gonna do me some Squats. Not in that way though.
3. This one is just for funsies. Punching bag. I'll also hope that if I get in a fight, god forbid, that the time spent doing this will give me a chance to last longer than three seconds.
I hope to see you people, after I get done working out. I'll try and post a journal type thing every couple of days to keep you interested. Also, if anybody is trying to get in shape as well, I encourage you to do this with me, and we will provide encouragement and incentive.
Staring Wieght: 111.
Target Wieght: 109. I hope to lose a few pounds of fat, and gain a few of muscle.
Can't give age, I'm paranoid like that. Let's go with from the age of 13-16 on this score. And the boxing is just any stlye that comes to my mind when I start to hit it, but what I've been doing is a straight up punch, and putting all the force I can behind it, I think I'm basing it off an article about the LAPD's punch that's designed to disable. Ive also never really had any formal trianing when it comes to fighting, so let's just go with........ street or Garbage Man style. I would also like to clarify, I don't intend to get in a fight, but if I do, I want to know how to take care of myself.
I've lost weight since I stopped working at physical labour and regularly doing martial arts four years ago... About 12% of my weight, actually. Muscle is quite a bit heavier than fat though.
Mind you, some of the angriest, loneliet people I know are workout-addicts... and you don't want to be one of those. They also have knee problems, which makes them relatively easy to incapacitate in a fight.
EDIT: recalculated actual weight loss from 8% to 12%. I need to do more.
Sounds like you still have time to beef up. Yes physical is not social, but the Greeks were right. A strong mind and strong body is essential to living.
An organized activity, as I mentioned, is a great way. Jogging/running, distance biking/swimming, etc. are also good. Wegith training is good as well just keep clear of steroid type substances.
The serious point is just don't half-a^% it. Once you commit to whatever, do it regularly.
Golden Eyed Scout wrote:
Warmup: Pushups, 6 inches, Jumping Jacks, Situps, Side Planks.
Generally your warm-up should consist of dynamic stretching. Things like lunge-walking, cross-overs, side-shuffle, and high-knees. The idea is to elevate your heart rate gradually, so you would build from low intensity stretches (lunge-walking), to high intensity ones (high-knees). After the dynamic stretching you should go through a 10 minute cycle of static stretching which targets the muscles you plan to emphasize during your workout.
Golden Eyed Scout wrote:
1. Treadmill. 15 minutes to start out, gradually increasing till about an hour.
This is good. Opening with some cardio gets your heart rate up, and increases the efficiency of your workout.
Golden Eyed Scout wrote:
2. Wieghtlifting. Gonna do me some Squats. Not in that way though.
At your age (13-16) I wouldn't recommend squats, especially if you don't intend to be involved in any kind of power based sport. Lunges are much more effective in terms of building everyday strength. Also, I'd recommend jumping between cardio and strength over the full extent of your workout. Run (or use an elliptical, bike, or treadmill) for 10 minutes, then do 10 minutes of lifting; repeating until you feel satisfied that you've done enough (most people go for about an hour). It keeps your heart pumping, and also helps to prevent boredom/distraction.
Golden Eyed Scout wrote:
3. This one is just for funsies. Punching bag. I'll also hope that if I get in a fight, god forbid, that the time spent doing this will give me a chance to last longer than three seconds.
This would be a good thing to throw in on days with an upper body focus. Punching is a great way to develop both your core, and shoulders/chest/back. Plus it has the ancillary benefit of increasing hand-eye coordination, and quickness.
Golden Eyed Scout wrote:
I hope to see you people, after I get done working out. I'll try and post a journal type thing every couple of days to keep you interested. Also, if anybody is trying to get in shape as well, I encourage you to do this with me, and we will provide encouragement and incentive.
Staring Wieght: 111.
Target Wieght: 109. I hope to lose a few pounds of fat, and gain a few of muscle.
Until next time.... have a good day.
You're young, so you should see results fairly quickly. At least in terms of body composition. Just remember that your body needs time to recover, so make sure you take days off, and never stress the same muscle group two days in a row.
The workout I started doing is a variation on th eprison workout (and there are variations on it depending on what part of the world you live)
Original (no running as locked in a cell):
10x pushups + 10x sit ups per minute
x30 minutes
To mix it up I do:
10x pushups + 10x sit ups per minute x 10 minutes
2km run 6 minutes (pretty much a flat out sprint)
1 minute to get back inside and set up.
10x pushups + 10x sit ups per minute x 10 minute
1km run 3 minutes.
The area you would aim to be slower at to begin with is the run, it takes a good month or so of training to get close to a 3min km, even without the sit ups and push ups beforehand.
Essentially your body can't adapt to the workout- sit ups work abdo, then pushups do arms and back, then just as your body adapts to that you are off and running pumping blood to the leags and arm, then back to working out on core and arms.... continue
Youtube has some good clips of how the cast of 300 toned up, similar principles, just different exercises.
Sometimes I'll change the pushups to star jumps or both sit ups and push ups to 15 burpees.
Golden Eyed Scout wrote:
Warmup: Pushups, 6 inches, Jumping Jacks, Situps, Side Planks.
Generally your warm-up should consist of dynamic stretching. Things like lunge-walking, cross-overs, side-shuffle, and high-knees. The idea is to elevate your heart rate gradually, so you would build from low intensity stretches (lunge-walking), to high intensity ones (high-knees). After the dynamic stretching you should go through a 10 minute cycle of static stretching which targets the muscles you plan to emphasize during your workout.
I consider strecthing to be something everybody knows to do.
Golden Eyed Scout wrote:
1. Treadmill. 15 minutes to start out, gradually increasing till about an hour.
This is good. Opening with some cardio gets your heart rate up, and increases the efficiency of your workout.
I unfortunately can't, the treadmills broken, and I have to wait for my dad to fix. Can't go running outside, too much damn snow.
Golden Eyed Scout wrote:
2. Wieghtlifting. Gonna do me some Squats. Not in that way though.
At your age (13-16) I wouldn't recommend squats, especially if you don't intend to be involved in any kind of power based sport. Lunges are much more effective in terms of building everyday strength. Also, I'd recommend jumping between cardio and strength over the full extent of your workout. Run (or use an elliptical, bike, or treadmill) for 10 minutes, then do 10 minutes of lifting; repeating until you feel satisfied that you've done enough (most people go for about an hour). It keeps your heart pumping, and also helps to prevent boredom/distraction.
Yeah, I decided to just use some dumb bells and such.
Golden Eyed Scout wrote:
3. This one is just for funsies. Punching bag. I'll also hope that if I get in a fight, god forbid, that the time spent doing this will give me a chance to last longer than three seconds.
This would be a good thing to throw in on days with an upper body focus. Punching is a great way to develop both your core, and shoulders/chest/back. Plus it has the ancillary benefit of increasing hand-eye coordination, and quickness.
Once again, can't. It's placed downstairs in my basement, next to a support beam, and when it's hit, it causes the whole house to shake, which pisses of the folks.
Golden Eyed Scout wrote:
I hope to see you people, after I get done working out. I'll try and post a journal type thing every couple of days to keep you interested. Also, if anybody is trying to get in shape as well, I encourage you to do this with me, and we will provide encouragement and incentive.
Staring Wieght: 111.
Target Wieght: 109. I hope to lose a few pounds of fat, and gain a few of muscle.
Until next time.... have a good day.
You're young, so you should see results fairly quickly. At least in terms of body composition. Just remember that your body needs time to recover, so make sure you take days off, and never stress the same muscle group two days in a row.
I plan to do everything possible to avoid injuring myself, plus i think my older bro left his protein shake stuff here, and if it hasn't expired, I'll be taking some of that. Thanks everyone for the tips and advice, I really intend to put it to use.
Exercise can be done anywhere...carrying shopping builds muscle. Walking improves fitness. Taking steps two at a time firms up your bum. When putting shopping away, put heavier items higher up. Instead of taking the car or bus, walk shorter differences.
It all adds up!
And for muscles....a six pack is NOTHING. The stomach area has three layers of muscle. A six pack is just one set toned up. Look at professional strongmen and wrestlers...most look like they have a Beer gut.
Lifting very heavy weights adds to muscle mass. Repition lifts of much ligher weights adds definition.
And if you are serious, look at your diet as well. Protein is a good thing. This is easily converted energy. Carbs of course, are the opposite. Those set you up all day.
And diets are for life, if they are worth anything. They should be more about re-educating your eating habits. You can snack, just not on crap etc!
And for muscles....a six pack is NOTHING. The stomach area has three layers of muscle. A six pack is just one set toned up. Look at professional strongmen and wrestlers...most look like they have a Beer gut.
quote]
I skipped the six pack.... and went straight for the keg! Too easy. But yes, I don't want to be like them, because they are compensating for something. i just want to be fitter. My diet consists of :
BreakFast: Cereal, Water
Lunch: Sandwiches (turkey, ham, etc.), Water, yogurt, string cheese, vegatables, some small little sweet (small bag of chips, 2 cookies, subject to change)
Dinner: Salad, Grains (pasta of some sort), Meat (usually chicken).
This is just a rough sketch of what I have. It's not perfect, but I stayed alive for 13-16 years with it, haven't I?
Right, I'd suggest dropping the string cheese first of all. That stuff cannot be natural!
The rest seems good, so it's more about quantity. Purely an observation, but you mentioned Sanwiches, as in plural. Here in Britain, we describe these as 'rounds' as in one Sandwich (two slices with filling) is a single round.
So only have one round. Make that plural a singular. This can actually mean better fillings as well.
Also, how is your chicken cooked? Grilled is very healthy, deep fried is not!
I'm no expert on this stuff, so please don't put too much faith in my gibberings, but I do know some gubbins about making ones diet healthier.
Your diet appears fairly well balanced. But the most important thing to remember is extreme moderation, especially at your age. What with puberty and that, and not knowing how far along you are you should avoid too much muscle strain, as in the long term this can be extremely bad. Put it this way, I'm now 28, knocking on 29. At present, I am 6'3" tall, weigh around 15 stone and am in fair shape. However, all throughout high school, I was a chubby short arse. Then, aged 16, I sprouted (growing pains suck!) and around the age of 19\20 I suddenly started bulking out.
So take it easy. Definitely look after your cardivascular. A fit heart and good lungs never hurt anyone....
Mad Doc Grotsnik wrote:Right, I'd suggest dropping the string cheese first of all. That stuff cannot be natural!
It's very good to have as a snack, or when working out for soem quick energy. It's not that fake crap, but some local brand.
The rest seems good, so it's more about quantity. Purely an observation, but you mentioned Sanwiches, as in plural. Here in Britain, we describe these as 'rounds' as in one Sandwich (two slices with filling) is a single round.
I mean one sandwich, but whats in it uaually chages (hence the "s")
So only have one round. Make that plural a singular. This can actually mean better fillings as well.
Also, how is your chicken cooked? Grilled is very healthy, deep fried is not!
Can't grill in snow! Usually it's put in the oven and used as part of a caserole, or baked i some other way and covered in a sauce. Also, talipia is another thing we have a lot. so good.
Though I've kind of fallen off as of recently, I used to do a lot of working out. Basically, I'll just try to add on to suggestions already posted.
First thing's first. Target weights are no good. Go for target Body Fat Percentages instead (as weight is really not a good measure of how fit you are. Though I'd say, if anything, weighting 110, you should shoot for something much higher than that. Regular Muscle training should make it fairly easy for you to gain at least 20 pounds). Most gyms have something to measure BFP around, so this shouldn't be much to worry about. Somewhere around 10% BF is a great place to shoot for (not guaranteeing that you'll get there), as it's extremely fit, but not so difficult to maintain as 6-or-7%.
Gradually add on more to your regular routine every week, but don't try to start with more than you can handle, as you'll probably end up half-assing it, which won't get you anywhere. Don't forget to focus on one target area every other day, if you really want to build muscle. Ex. - Do all upper-body training in one day, and lower-body training the next day. Doing the same thing every day is not as effective in building muscles, as they need a break.
Remember to eat large amounts of protein (such as protein shakes) after you're done working out. Think of it as feeding your muscles. You'll get more results out of the protein that way.
A punching bag is very good for cardio, but try and do this after you're already done with the rest of your stuff, when your heart rate is at it's highest.
I might just start this along with you, as my target weight is 160, and I'm currently sitting at 180 (Probably sounds hypocritical, but I want to go from 16% BF to 10% BF, if that makes more sense to you). Need to get motivated (I haven't honestly worked out in a very long time).
Chrysaor686 wrote:Though I've kind of fallen off as of recently, I used to do a lot of working out. Basically, I'll just try to add on to suggestions already posted.
First thing's first. Target weights are no good. Go for target Body Fat Percentages instead (as weight is really not a good measure of how fit you are. Though I'd say, if anything, weighting 110, you should shoot for something much higher than that. Regular Muscle training should make it fairly easy for you to gain at least 20 pounds). Most gyms have something to measure BFP around, so this shouldn't be much to worry about. Somewhere around 10% BF is a great place to shoot for (not guaranteeing that you'll get there), as it's extremely fit, but not so difficult to maintain as 6-or-7%.
Gradually add on more to your regular routine every week, but don't try to start with more than you can handle, as you'll probably end up half-assing it, which won't get you anywhere. Don't forget to focus on one target area every other day, if you really want to build muscle. Ex. - Do all upper-body training in one day, and lower-body training the next day. Doing the same thing every day is not as effective in building muscles, as they need a break.
Remember to eat large amounts of protein (such as protein shakes) after you're done working out. Think of it as feeding your muscles. You'll get more results out of the protein that way.
A punching bag is very good for cardio, but try and do this after you're already done with the rest of your stuff, when your heart rate is at it's highest.
I might just start this along with you, as my target weight is 160, and I'm currently sitting at 180 (Probably sounds hypocritical, but I want to go from 16% BF to 10% BF, if that makes more sense to you). Need to get motivated (I haven't honestly worked out in a very long time).
I don't go to a gym, there's a pretty good set of stuff in my basement. however, as I'm just starting to get into it I know next to nothing about this, so BF was definately helpful to know. My scale is messed up, so I wieghed myself on two, and went for a wieght somewhere between, because one said I was a 114, the other said about 108. Also i found a pair of wieght gloves, 1 pound. I believe that your supposed to wear them during running, at least that's what the pakage said. Help?
I've noticed that you haven't mentioned your height. how tall are you?
I've been working out for the past seven years while playing high school and college football (american) and I would reccommend staying away from any squats/clean exercises until you have an experienced lifter show you the ropes b/c that is the easiest way to injure yourself.
The weight gloves add a little resistance to your arms while running. I don't neccessarily see the purpose in such device because when you run, you want your hands and arms to be free, rather than clenched. The weighted gloves will only add tension which will cause your muscles to remain contracted which will only fatigue your upper body making you feel tired while your legs and cardio are the target of the work out.
Also, on the subject of Protein supplement, if you are looking to gain body mass, a meal replacement or MUSCLE MILK type formula might be useful. Eat your weight in grams of protein daily.
Just a note:
To Americans, a 'grill' is used outside to burn animal flesh used as offerings to their false-gods (generally done on their particular holy-days - like Superbowl tuesday). The meat is ready when it is black and has ceased to bleed.
In the UK and Australia, this is called a Barbecue - or abbreviated to BBQ.
To us, a 'grill' is located in the kitchen, somewhere near the oven (sometimes in it), and Americans refer to this as a 'broiler'.
This message brought to you in the hope of eliminating - or at least reducing - confusion over language issues.
Australia, USA and UK. three countries divided by a common language.
Golden Eyed Scout wrote:
I don't go to a gym, there's a pretty good set of stuff in my basement.
That's your mistake right there. The number of failures who quit their programs are absurdly high IN gym-rats. Even moreso for stay-at-home attempts. You can't lift much unless you have 6+ plates and a bunch of lower weights, a power rack, and at least a dozen pairs of dumbbells. Not to mention a spotter and other guys who actually know how and, most importantly, why they're lifting. The guys who lift for vanity are those who tend to fail the most in my experience.
I'm guessing this is one of those New Year's resolutions and I'm just glad when the end of February rolls around because that's when people realize that learning to run for 5+ miles and lift hundreds of pounds is hard work and quit clogging up the power rack and indoor track.
Golden Eyed Scout wrote: I don't go to a gym, there's a pretty good set of stuff in my basement.
That's your mistake right there. The number of failures who quit their programs are absurdly high IN gym-rats. Even moreso for stay-at-home attempts. You can't lift much unless you have 6+ plates and a bunch of lower weights, a power rack, and at least a dozen pairs of dumbbells. Not to mention a spotter and other guys who actually know how and, most importantly, why they're lifting. The guys who lift for vanity are those who tend to fail the most in my experience. .
Why pay for a membership? And before anybody asks, yes my school does have a weightlifting club. Would they let someone who wants to get in shape use it? NO! It's only for goddamned stupid foot ball players! !!!! American Football.
And don't worry, my dad's gonna act as my spotter for a while until I know what to do, and what not to do. Don't worry, he knows his stuff.
rryannn wrote:I've noticed that you haven't mentioned your height. how tall are you?
Also, on the subject of Protein supplement, if you are looking to gain body mass, a meal replacement or MUSCLE MILK type formula might be useful. Eat your weight in grams of protein daily.
Been a since I last measuered, but I'm about 5' 1". Yeah, I hate being short and having no muscle. The protein shake I've got is Creatine Burst, but it's my older brothers from before he left. Would be nice if I could find the damn expiration date to be sure. Until I do, I'm not using it.
Also, came up with an idea. Milk jugs are heavy. Wonder What I could do there, hmmm?
Been forever since I last updated I know, but it's my thread dammit!
I have been following the regimen for the most part, minus running. I really hate it.
here's the quick and dirty.
Weight: 117
Height: 5' 1"
Age: 15
I recently did a quick test, and found that my stomach muscles are no longer soft and don't give way easy, which is good, right?
Haven't lifted weights in a while, so I'll have to start up again.
I too have begun to be more active.
I am trying to get into Judo Tak won do Seems way too hardcore for me *I know I spelled it wrong mind you*
I also am studying military tactics both old and new. More the less since I am a warhammer and RTS gamer.
Good luck Scout if your committed to your plan nothing will go wrong.
And as Tzn Su said "Know yourself and Know your enemy and you will always win"
Im proof that you need to watch out for your knees and back. My back is fine, but both my knees are pretty much toast. Wrap those suckers up and be careful. I used to be on the powerlifting team in highschool. I was really good at it, but now like I said, knees are shot lol and Im only 25
Dogma: Squats are fine, as long as you do them alright.
We have to do these at Karate, and they are great.
Have your knees slightly more than shoulder width apart. Grab your collar with both hands. Without bending your back, only your knees, squat untill your elbows touch your leg, ideally at the bottom of your quadricep (I think that's the muscle...). Stand up straight. Repeat as much as you can.
I'll try and do this with you. Here we are.
Jimi. 6'3". 75Kgs. Skinny as all hell. I want to get to about 79.5Kgs (80Kgs+ is heavy weight, and I have no intrest in facing of against people who are 100Kgs+)
I can do 25 Sit ups (Aiming for 50) 15 Push Ups (Aiming for 30) and 50 Squats (Aiming for... No that should do...)
Jimi Nemesis wrote:Dogma: Squats are fine, as long as you do them alright.
We have to do these at Karate, and they are great.
Have your knees slightly more than shoulder width apart. Grab your collar with both hands. Without bending your back, only your knees, squat untill your elbows touch your leg, ideally at the bottom of your quadricep (I think that's the muscle...). Stand up straight. Repeat as much as you can.
You're talking about resistance squats. I was referencing squats under weight. You really shouldn't be doing serious weight-lifting before 18. Despite what high school football coaches across the nation seem to think.
My high school P.E. teachers... one was named Mr. Ball, and he definitely heard about it on more than one occasion...
The other, was a hardcore alcoholic, who actually ended up disappearing at one point, and to Las Vegas no less. I am pretty sure he lost his job by now, but I will remember fondly the 9 A.M. classes so fantastically summed up by a drunk P.E. teacher, who used the locker room as a bar; and most definitely passing out 10 minutes into class on more than one occasion. When did he wake up you say? Well... our class simply didn't run that long, thank god.
I suggest you join the Marines as soon as you can. In fact I would print out your regime and bring it down to the local marine recruiter. He will work with you to develop an exercise regime that will get you fit enough for boot camp. Wait until you come home in that dress uniform--everyone you know will be so proud!
Golden Eyed Scout wrote: minus running. I really hate it.
here's the quick and dirty.
Weight: 117
Height: 5' 1"
Age: 15
You don't really need to run at your age. The main reasons to run are athletic training, and weight loss. You don't want to lose weight, as that will play havoc with your growth, so that only leaves one of the two.
Rowing is good too. It burns fat (that way you can eat the gak that high school kids eat on a regular basis and not worry about it) and it builds your arms, back and shoulders.
My dad is thinking of getting gym memberships for me, my brother, and himself.
He wants to get one with an indoor pool, and if he does get them, I'm going to start doing water runs (did em in Florida, found them to be fun, believe it or not.)
I can do
20 pushups, 15 sit ups, 3 6-inches. Truly a never more sadistic exercise has been developed.
My dad is thinking of getting gym memberships for me, my brother, and himself.
He wants to get one with an indoor pool, and if he does get them, I'm going to start doing water runs (did em in Florida, found them to be fun, believe it or not.)
I can do
20 pushups, 15 sit ups, 3 6-inches. Truly a never more sadistic exercise has been developed.
You sir, have never been to Basic. Drill Sergeants have the most creative and sadistic exercises you will ever do.
As for your workout, as has previously been mentioned, don't spend much time at all weightlifting because it's not good for someone your age and can hurt you badly if you don't do it right. And even if you do your body isn't ready for that sort of punishment yet. My recommendation would be to focus on cardiovascular health as well as muscular strength and endurance. So, do cardio at least 3 times a week and for a duration of 20+ minutes, otherwise it won't do anything. 3 more days during the week focus on pushups and situps. One thing that I found to be incredibly helpful was doing pyramids. What you do is start with one push-up, roll over and do one sit-up when you're done, then two push-ups, then two sit-ups, all the way up to 10 of each and back down. If you can do that no problem you know you're in pretty good shape.
And when you're doing pushups and situps make sure to vary what kind you're doing, so you work different muscles. For example, if you do a pushup with your arms wide it works your back and shoulders more whereas if you do it with your hands close together it works your triceps. For situps you can vary between regular situps, Rocky situps (rotate your torso back and forth on the way up), crunches, oblique crunches, flutter kicks, and the supine bicycle.
Shadowbrand wrote:Nice, I go on a hike each day to school and from. And still have a beergut.
Do crunches, not situps. Situps work your hips, not your abs.
Not the way I am supposed to do them.
When you start, have your hands on your collar. On the first one, touch your left elbow to your right knee, then let yourself down on your right side, so your left shoulder doesn't touch the ground. On the next one, touch your right elbow to your left knee, and let yourself down on your left side.
Shadowbrand wrote:Nice, I go on a hike each day to school and from. And still have a beergut.
Do crunches, not situps. Situps work your hips, not your abs.
Not the way I am supposed to do them.
When you start, have your hands on your collar. On the first one, touch your left elbow to your right knee, then let yourself down on your right side, so your left shoulder doesn't touch the ground. On the next one, touch your right elbow to your left knee, and let yourself down on your left side.
Basically situps with a twist (Buh Doom Tish)
the way most people I've seen do situps are going all the way up, which does nothing for your abs and stomach, though you certainly work your legs.
With push ups just persevere, you may flail around like a maniac with a sexual fetish for carpet at first. Your shoulders and arms may give way or hurt for a few days, but you will get to a point were you find your self doing them with out any trouble. If you keep doing something your body will adapt and make it easier.
I have a routine were I do 40 push ups and 80 sit ups when ever I have a spare moment. The hard part is getting a routine started if you can keep it up for a month or so it becomes second nature, and less like an effort.
2c, don't do weights until your fully develloped when i was in late high school guys in my grade got massives guns but stunted alot of there growth unfortunately.
Sounds like you have bulked up pretty well. I too used to be small and scrawny. Once i got out of high school i grew about 6 inches and gained about 25 lbs. and then worked in a factory and gained another 10lbs. of muscle. I worked my arse off there and the job after that and that really bulked me up quick.
Cardio, running/jogging, and weights work wonders. Free weights work really well BTW those are some of my favorites. Another one i used to do is carry around 50lbs. on my shoulder and walk about 50 feet drop and pick back up.
Note to self: Stretch before working out. Cramps are not fun. Not ing fun at all.
OT: Definately feeling better now that I've gotten back on my regime.
@Vindacator#9: I have gained weight, but it's not as much muscle as I would like. Hence why i decided to whip my a$$ back into shape, as I fell of the wagon so to speak a few months ago.
Step 1. Wait until payday
Step 2. Attend Chaos Rising Community day
Step 3. Move house
Step 4. Meet Parents weekend after in that London
Step 5. Go get munted in Canterbury and pull some girly.
I have a new short term goal to keep me focused for a little while more.
My vertical leap is thirty three inches. I want to have a vertical leap of thirty six inches. So, I'm gonna be a lot of squats and leg workouts till I get it. Shouldn't be too hard g=to get three more inches, right?
I think its fine except the weight lifting mate, not at your age. Plenty of body weight stuff will be just fine, and it get you in better shape anyway. Stick with the push ups, some chin ups, sit ups, lots of running an maybe some dips. Punch bags always good. I train on my punchbag by smashing feth out of it for a full song on my MP3 player (3 or 4 minutes) and then doing fifty push ups after. Rest for a minute then crack on. I do 8 reps of that and im starting to walk the push ups now. Try it yourself mate, but as i said, i dislike weights, i got into it for a little while but i just feel way better being lean and strong and not having much bulk! Plus, after a few Taliban take some pot shots at you, you tend to think leaner is better, i wish i was 110 pounds! :-)
The only weights I'm using are two five pound dumbells for T-pushups (twice a week, 10 reps, two sets)
and a fifteen pound dumbell for goblet squats. (three nights a week, 10 reps, three sets.)
Yeah well i didnt see if you had specified a weight level (using my cell phone). Sure light weights and many reps are just fine, but thats the point. Doing 30 bicep curls with a 10 pound weight is fine, and keeps you lean and toned. But doing 5 reps with a 60 pound one can make you a midget. :-)
Weightlifting stunting growth is an old wives tale, blooming from the fact that back in the day stretching wasn't regarded as vital. So when their muscles grew large, they were limited to the range of motion that they had grown them during exercises etc.
I also agree with the poeple saying group sports are the best way to stay in shape, especially cardio. In the army, we were obviously expected to be fit, so instead of just doing straight gym workouts, we were sort of 'pressured' into joining one of the myriad sports teams and organizations on base. I ended up in Judo and Lacross, loads of fun!
Also, for jump height, I used to do gymnastics (shhh, if anyone finds out I'll never live it down lol), and yeah squats are good, walk around alot on your tippy toes (this is good for your calves) and you need to train "explosive" power, as in not just how much power your body has but how quickly and rapidly your body can throw it out. Look up 'interval training' it's where you jog for a bit then sprint in the middle of your jog for 30 seconds, to train your body to be used to sudden and exhaustive spurts of energy in the middle of an already tiring activity. So jog 5 minutes, sprint 3 seconds, walk 1 minute, jog 5 minutes, sprint 30 s, and repeat till dead lol
bsohi wrote:Weightlifting stunting growth is an old wives tale, blooming from the fact that back in the day stretching wasn't regarded as vital. So when their muscles grew large, they were limited to the range of motion that they had grown them during exercises etc.
For the most part, that's true. However, if you start really going after strength, or power gains the stress isn't simply on your muscles, but on your bones. Micro-fractures that occur in growth areas, especially the femur, have a negative impact on growth simply because there are only so many mineral resources the body can muster at a given time. For similar reasons, major surgeries, or injuries, tend to have a negative impact on growth. Of course, this can be compensated for through dietary, or medical means, but most people can't afford the medical methods, and don't have the willpower for the dietary ones.
bsohi wrote:Weightlifting stunting growth is an old wives tale, blooming from the fact that back in the day stretching wasn't regarded as vital.
I have to disagree with you there mate, ive trained hard since i was 15, and boxed as well as been in the green berets for ten years, and i have to say, im of the opinion that stretching is most certainly not VITAL.
In the military the PTIs and such always take you through stretches before you do any organised PT. But it doesnt happen when your on the hoof, or suddenly have to get kinetic on operations.
As a result of this I wondered about the subject for a long while, as i have never felt any benefit from it.
I asked my father about it, as he played squash professionally as a young man and was extremely fit as well, and he also said he has never bothered with it. Talking to my fellow commandos, some liked it and did it regularly, some didnt. The PTIs say its good to warm up, but not absolutely neccessary, and its kinda obvious considering we never once "warmed up" before we got engaged by a Taliban patrol, and i never once got an injury!
Cut a long story short, ive read at length on this subject and it seems like their is any concrete evidence that it actually does anything, other than improves your flexibility. Im 31 this year, i dont and never have stretched, and i have never once had a muscular injury. I broke an ankle when i fell from a great height and landed akwardly, and i broke my collarbone once, but never soft tissue. I think its fair to say its "each to their own" with regards to stretching. Certainly in my experience.
Some seem to actually think it INCREASES your chance of becoming injured, although i do disagree with that. Perhaps people who arent as clued in with their physical training regime are doing something wrong?
Anyway, Just to give you something to think on, i googled it and came up with quite alot. Some interesting articles on the subject. The overwhelming amount of evidence though suggests that there is no proof at all that suggests stretching makes you any more or less likely to sustain an injury.
Waaagh_Gonads wrote:The workout I started doing is a variation on th eprison workout (and there are variations on it depending on what part of the world you live)
Original (no running as locked in a cell):
10x pushups + 10x sit ups per minute
x30 minutes
To mix it up I do:
10x pushups + 10x sit ups per minute x 10 minutes
2km run 6 minutes (pretty much a flat out sprint)
1 minute to get back inside and set up.
10x pushups + 10x sit ups per minute x 10 minute
1km run 3 minutes.
Gonads, did this work for you? As in, did you lose weight, or are just more in shape, etc? I used to play tons of soccer and other sports but haven't done anything in the last several years... and I'd like to get back my cardio before joining up in a league and getting circles run around me!
mattyrm wrote:
Cut a long story short, ive read at length on this subject and it seems like their is any concrete evidence that it actually does anything, other than improves your flexibility. Im 31 this year, i dont and never have stretched, and i have never once had a muscular injury. I broke an ankle when i fell from a great height and landed akwardly, and i broke my collarbone once, but never soft tissue. I think its fair to say its "each to their own" with regards to stretching. Certainly in my experience.
This is pretty accurate. Stretching is important in order to achieve peak athletic performance, particularly as it relates to speed and explosiveness, but isn't critical to the daily lives of all but the most inflexible people (eg. someone who can't rotate 75 degrees across their waist). It does work directly to prevent soft tissue injuries during high load, or flex activities like sprinting, cutting, or getting hit in a joint, but most people don't actively participate in such things.
In fact, there are some postulated benefits to avoiding stretching when it comes to accuracy activities (like shooting an insurgent) as tight muscles allow for superior fine motor control, at least to a point.
Golden Eyed Scout wrote:Quick question: My right bicep is larger then my left.
Know how I know you're single and right-handed?
Is it bad that was the first thing to spring to my mind as well?
No. I'm actually ambidextrious. Never feels like cheating.
Yeah. I went there.
Seriously, my right just seems to have more defination in the muscle tone then my left. I do more reps with bicep curls on my left side, but it doesn't seem to be doing anything.
Work on symmetrical activities using both arms, and avoid isolation activities. Do curls with a regular curl bar, so it forces both arms to lift equally (or the bar will tilt). Do bench presses with a free bar, again, forcing both arms to push equally. Pushups, wall stands, etc. are all symmetrical, too.
Been awhile since this was updated, nows as good a time as ever I think.
Weight: 125 pounds
Height: 5 feet, 3 inches.
I also did straight leg dead lifts for the first time today.
I tried it first with sixty pounds, then scaled it back to fifty, but I'm thnking I'll lay off it, or when I do it, put the wieghts in the range of 35 to pounds.
Last night I did 80 bicep curls, switching between ten pound dumbells and fifteen pounds dumbells, and did ninety goblet squats using the fifteen pound dumbell.
I've also been looking up exercises that can be done nusing smaller weights, as I don't want to get bored with exercises and say "Eff it."
I've also started doing coffin sit ups, and dispite that I usually need to tuck my legs underneath my dresser to keep the on the ground, I'm liking them and am going to start doing them in favor of ordinary sit ups.
I also really need to start doing some more cardio, because I don't feel like having to take as many breaks as I do when working out.
So to fix my cardio problem, I have come up with a new plan.
i live in a community with a pool, that isn't that farr from my house if I bike or even walk. So, when it open later in spring, I will start walking down there, doing three or four laps, rest for a few minutes, do two more laps, then walk back home. As time goes on, I will up the number of laps and start jogging, the running to the pool.
And this semester I have gym class, which helps me reach part of my goal of being more active.
I have alos started working on flexibility, though this is not as easy as strength or cardio in my opinion. I have however, been doing lots of butterflys, and my hip/thigh flexibility seems to be better.
I usually find that the chocolate flavor of any given brand tends to be the best, but there are exceptions.
I don't use protein shake mix anymore though. I just buy unflavored whey protein and add it to smoothies. Strong citrus flavors do a much better job of hiding the taste.
Personal favorite:
2 cups of plain yogurt
5 large strawberries
1 large banana
1/2 cup orange juice
1 cup ice
protein as desired
dogma wrote:I usually find that the chocolate flavor of any given brand tends to be the best, but there are exceptions.
I don't use protein shake mix anymore though. I just buy unflavored whey protein and add it to smoothies. Strong citrus flavors do a much better job of hiding the taste.
Personal favorite:
2 cups of plain yogurt 5 large strawberries 1 large banana 1/2 cup orange juice 1 cup ice protein as desired
I already eat alot of fruits. I drink a glass of grange juice a day, at least, eat a bannana a day, and munch on some apple slices. My family usually serves salad with dinner, so I take alot of lettuce, celery, carrots, and peppers
The smoothie recipe sounds good, I'll give it a try next time a do a big workout.
Did alot of working out in gym today. 92 situps, 40 pushups, six sprints, and i combined a little bit of yoga to keep loose.
Feelin really good, and the weather's getting better, so I'll start running and biking.
The gym class went into the weight room today. I did bench presses for the first time. Felt pretty confident about it too. I didn't add any weight to it, as the bar weighs 45 pounds on it's own.
I also did about twenty pullups. I'm gonna ask my gym teacher if the weight lifting club is still going on, so I can keep using the room.
JohnHwangDD wrote:Heh, you're a scrawny guy:
But keep at it, and you'll get stronger. And don't skip the yoga - you need range of motion and flexibility.
If your school has a gymnastics / swim / wrestling team, consider trying / joining one of those sports.
Wrestling Team: 4 years. I was a benchwarmer and a manager, but I still got trained and taught like everybody else. Last time i tryed out, was about three years ago.
I enjoyed it, but I stopped going out for the team, because it just wasn't fun anymore.
The guys on the swim team are insane though. I'd rather not put my body through the hell that they do.
I don't know mif my school has a gymnastics team, but now you got me thinking about it, I'll ask the coaches and gym teachers and find out.
Also, the class prolly will be going to the weight room all this week, so I'll see if I can get a friend to snag a few pics and see if I look like this while i work out:
JohnHwangDD wrote:If your school has a gymnastics / swim / wrestling team, consider trying / joining one of those sports.
Wrestling Team: 4 years. I enjoyed it, but I stopped going out for the team, because it just wasn't fun anymore.
The guys on the swim team are insane though. I'd rather not put my body through the hell that they do.
I don't know mif my school has a gymnastics team, but now you got me thinking about it, I'll ask the coaches and gym teachers and find out.
Also, the class prolly will be going to the weight room all this week, so I'll see if I can get a friend to snag a few pics and see if I look like this while i work out:
Well, if it stopped being fun, then you were right to stop.
Huh? I swam for years, and was on my neighborhood & HS teams. It's not hell. It's just good exercise!
Sounds good - you'll build good power and flexibility that way. Plus, you're short, which is good for a gymnast (or wrestler).
Keep dreaming... The only way you'll get that big is via roids.
There's an afterschool weight lifting club that goes on everyday except friday, so I'm joining up tommorow.
I focused on leg exercises today, because my arms were killing me, though I still did ten pull ups, and fifteen
@JohnHwangDD: The swimmers at my school are insane, as it's pretty much the only sport the school is any good at.
Also, though I would not mind looking like Triple H for the sheer intimidation factor, I think this is more realistic, given that he's only five inches taller then me.
Went to weight lifting today. The exercises I did, with spotters for the obvious ones were,
Jammer (more or less a cage that surronds you, you squat, and thrust out two weighted bars as far and as explosively as possible.) 35 reps, 15 pounds. Bench Press (55 lbs.). 13 reps.
Goblet Squats. 20 reps. 10 lbs.
Bicep curls. 20 reps. 10 lbs.
Decline Situps. 20 reps.
Pullups. Commando variation: 5 reps, each side. Close grip variation: 10 reps.
Lat pull down. 15 reps. 6 lbs.
Chest fly. 20 reps. 10lbs.
Planks. 2 reps, 30 seconds.
Prone cobra. 1 rep, 30 seconds.
At the end of the session, the coah has everybody find a spot on the floor. What happened next screwed my neck up for some reason. I am icing it, and will put on a heating pad when I go to bed.
Crunches. 50 out of 50 reps.
Six Inches transition to shoulder stand transitioned to toe touches. 20 out of 50 reps.
Elbow to knee. 30 out of 50 reps.
The only time my body is sore is when I arc my back and spread my arms out at the same. My neck is killing me, but it now only hurts when I turn it too far in either direction.
Most of the guys, hell, all but me and three other people, are on the football team. They bench 200 lbs, bicep curl with 50 lbs dumbells, do 21s using 120 lbs. In short, insane.
I doubt I'll ever get to that point, mostly because I'm just doing this to get healtheir, but if I do, I do.
I also got my buddy Greg to join up, he'll be going tommorow, and I might have gotten my friend Ian to join as well.
I bought it earlier today, and have been trying out some of the exercises and warm ups. I am feeling great.
And figured I'd do a bit of a comparison between wehn I started, and now.
Before: Physical:Unfit, easily winded, unable to lift heavy objects for more then five seconds. Unflexible. Mental/Emotional: Easily stressed, foul tempered, quick to anger and argue.
Now: Physical: Can jog at a good clip for about 45 minutes. Can lift heavy things for a few moments. Improved flexiblility in my hips and arms. Mental/Emotional: Less stressed, relaxed, even tempered, less quick to argue and rage.
I still get stressed and angry, though it happens alot less, and it takes alot more annoyance to get me to that point.
So, between the time I started with this thread, and now, not only has my body gotten healthy, but my mental state as well.
The weather was finally nice out, not rainy, so I did some dreaded cardio. i ran along the lake in my community and back to my house, which is about a mile, took me fifteen minutes.
I had an asthma attack today. Right as I was walking my dogs. I ran back into my house and used my rescue inhaler. I don't know what triggered it, as it never bothered me when running or lifting.
Pisses me off, cause it's the first time in nearly a year and a half.
I talked to my older brother last night. He told me about an unofficial club in the school that thye still ahve.
Its called "The Thousand Pound Club." To get in it, you need to bench press 250 lbs, dead lift 250 lbs, squat 250 lbs, and I can't remeber the final requirment. But if you do,
your picture goes up on a wall in the weight room, alongside everybody else who's in the thousand pound club. I think it'd be pretty sweet to have my face up there, close to my bros, right?
I figure if I keep at it, I can have my face there by either the end of next year, or the beginning of the one after that.
JohnHwangDD wrote:The 4th would probably be leg press.
You got some work ahead of you.
That was it! Thank you. it was driving me insane not knowing the last one.
NAd I know it'll take time, but I said my hope was to have it by the end of next year.
Realistically I probablly won't have be there till my senior year.
The 1000-lb club is a good goal, and a real accomplishment.
Right now, you're building for a balanced build - that's why you're doing yoga and so on. If you're going to go for the 1000-lb club, you're going to have to lift a LOT. Like probably an hour or two a day. Very disciplined. And it'll probably affect how you build your body long term, whether you set up for speed, or power, or flexibility, or endurance, or whatever mix you go for.
Also, you're a little dude, and it may not be possible for your body to pack on enough muscle in the timeframe you have available.
For reference, at your age, I was 150# - 165#, and my workouts would let me bench 135# for crazy reps, but doing 200+ was really difficult. Now, doing 200+# is nothing, but I'm also bigger & bulkier.
I say, go for the body weight ratio records. If they don't have them, start some. Bench / press / lift / squat relative to your body weight. Pound-for-pound, you could get a lot stronger than some of the big guys.
When my older brother joined the 1000 Pound Club, he was 17 iirc. At that time he was 5'7", also iirc.
Even now, he's not a tall man. He's 5'10", but weighs 210 lbs.
I haven't done yoga in a while. It sucks soooooooo much.
Since I just started weight lifting, my abilities are pretty pathetic in comparison to you when you my age.
My defense is i just started working out, so they can be pathetic.
Bench Press: 60 pounds.
Leg Press: 50 pounds.
Lat Pull Down: 50 pounds.
I haven't done squats or leg presses in a while, so I'll need to do them tommorow for recording purposes.
Years and years ago I blew out my left knee when a useless lump of an O-Lineman playing a drive at D-Tackle fell on my knee and bent it in the wrong direction. This was UK College Football, so not exactly high-performance, but it was a reason for me to maintain some sort of shape. When it happened, I weighed 13st 4lbs. (176lbs) (Just over 6' tall)
After a long period of no sport, and a period of learning to walk following a knee rebuild, a return to Football, but then a season off for work commitments, etc, I maxed out at 19st1lb. (267lbs).
Since Dec 26th, I've been jogging regularly, training for Football again, and going to the gym semi-regularly.
I now weigh exactly 18st (252 lbs) and have quit drinking until I get down to 17st (238 lbs). I can run 6 miles at a time (up from less than one mile on Dec 26th), and although that is at quite a slow pace, I can go through that without stopping or dropping to a walk. Alternatively, I can do shorter, 2-3 mile distances at a much higher pace.
I also need to increase strength and short-burst speed, but that is something I've always known I can do relatively easily. It is stamina I have always struggled with, and weight loss, and this time I am at least getting somewhere...
Found out why I had an asthma attack. Well, what I thought was an attack. I have a respiratory infection. YAY!! So now get to take some disgusting medicine to clear it up. it seems to be working, as I can breathe a lot easier. Also wasn't able to go to weight lifting today cause of a doctors appointment, but I plan on trying to run for longer to make up for it.
Alot of my community is pretty hilly, so that definately does something to add to the challenge of running, mixes it up a bit too so it's not boring. I'm going to go up anotehr set of hills other then my regular set, and do some squats at home as well.
Ever start using a machine during your workout, and everythings going great, you feel fine and dandy, like this might be a good sign for the rest of the workout?
And then someone comes up and explains that you've been doing it wrong? ANd you feel like a jackass afterwards?
Well, better to feel like a jackass now and not have to get something done on a torn muscle later.
First rule of exercise is to know your limits well.
I used to regularly use a treadmill and once for kicks i just decided to run for as long as I could and after an two and a half hours I finally decided to call it quits so i hopped off to go relax on the sofa for a bit, while on said sofa i feell asleap and when i woke up my legs were killing me - as it turns out i'd pulled a muscle around the one hour mark but hadnt noticed due to the adrenaline.
Took today off from lifting and exercising for some r&r.
Yesterday was the first time I really sweat during a workout, and that's including times I've run in sweats and a hoodie in 72 degree wheather.
Also, lifitng isn't tommorow, so I'll be running and doing some free weights and yoga over the weekend.
I also did leg presses, using 200 pounds. I needed someone to spot me, and was only able to hammer out six reps, resting after every two.
Gotta start somewhere though, and I'm pretty happy with that for my first time.
Height: 5' 3(and a HALF!! YEAH BITCHES!! I tower over yall now!)"
Weight: 120
The workouts have not been fun. I hate bench pressing with a passion tbh honest, so I only do it once or twice a week, but I do other arm and chest exercises to make up for it.
But it has been worth it. I've already meet part of my New Years Resolution. (lose five pounds of fat, gain five of muscle.)
I've also started to change my diet around. I don't eat as many sweets as I used to. I find myself replacing them with bannanas, grapes, apples, or some other fruit instead of eating an bowl of ice cream for desert.
Give a picture of your flabby meat to a friend (that you trust with your life ONLY) and tell him to blackmail you with it until you can show him a noticable difference.
No, it's the same thing as a bench press, but laying flat on a floor. It limits your range of movement, and helps to work the stabilising muscles of your shoulders
where the bench press does the big muscles.
Golden Eyed Scout wrote:I've once again switched my workout to meet a new short term goal.
In about a month I will be running my first race, a 5k.
I've tweaked my workout to focus more on cario, and have increased my run distance to two and a half hours.
I've quit doing bench presses entirely, instead doing floor presses, as they spare my shoulders some hurting.
About the run distance, that's insane. Nice job.
It's funny because you and I are opposites. I love doing bench presses but HATE running. I suck at running, always have. That, of course, is why there is swimming.
Golden Eyed Scout wrote:I've once again switched my workout to meet a new short term goal.
In about a month I will be running my first race, a 5k.
I've tweaked my workout to focus more on cario, and have increased my run distance to two and a half hours.
I've quit doing bench presses entirely, instead doing floor presses, as they spare my shoulders some hurting.
About the run distance, that's insane. Nice job.
It's funny because you and I are opposites. I love doing bench presses but HATE running. I suck at running, always have. That, of course, is why there is swimming.
Oh crap... that's supposed to read two and a half MILES. Not hours. . I still try and split my workout up evenly with lifting and cardio.
I would much rather do a circuit of body weight squats, pushups, judo pushups, goblet squats, bicep curls (Ez Curlbar and Dumbell), situps, core stabilisation
and pull ups then bench presses.
If I COULD do a circuit of those, I don't think I'd need bench presses though.
I'm also not that big a fan of running though. I run, but I enjoy biking/swimming more. I also can't run on a treadmill.
Simply can't keep my focus.
Golden Eyed Scout wrote:I've once again switched my workout to meet a new short term goal.
In about a month I will be running my first race, a 5k.
I've tweaked my workout to focus more on cario, and have increased my run distance to two and a half hours.
I've quit doing bench presses entirely, instead doing floor presses, as they spare my shoulders some hurting.
About the run distance, that's insane. Nice job.
It's funny because you and I are opposites. I love doing bench presses but HATE running. I suck at running, always have. That, of course, is why there is swimming.
Oh crap... that's supposed to read two and a half MILES. Not hours. . I still try and split my workout up evenly with lifting and cardio.
I would much rather do a circuit of body weight squats, pushups, judo pushups, goblet squats, bicep curls (Ez Curlbar and Dumbell), situps, core stabilisation
and pull ups then bench presses.
If I COULD do a circuit of those, I don't think I'd need bench presses though.
I'm also not that big a fan of running though. I run, but I enjoy biking/swimming more. I also can't run on a treadmill.
Simply can't keep my focus.
Haha, yeah, I was like, "Holy gak that kid is insane. I better become good friends with him so that when he's an Olympic athlete I can be a parasite and go to parties"
2 and a half miles is still much better than I can do at any rate.
Personally, biking and swimming are much more enjoyable ways to do cardio. In my opinion it's bad to do that because then you start to associate negative things with that and you'll be less likely to do that sort of exercise. That's sort of what happened with my shoulders. I don't know why, but I hate working out my shoulders. Can't really explain it other than the fact that I've just associated negative things with it.
The run distance is actually 3.1 miles but that is regardless. Good luck man. I've been training for my first 5k which should be rather humourous. I don't really do cardio like I should (maybe 2 hours a week) while I spend 4+ hours doing weight lifting. I've actually put on weight while working out while losing body fat. I'm currently at 340lbs but at 16% body fat. I've lost 6% since the beginning of the year. I'm pretty happy with it overall. I hope that regardless of what happens (weight gain or loss) you are pleased with your progress.
Golden Eyed Scout wrote:I am getting fething gigantic. I am no 5'4".
Btw, I checked avergae human height on wikipedia... and I am in the range of average human height in the US... for women.
That's fine. Most bodybuilders are in your height range anyway.
Bodybuilders or powerlifters? Powerlifters are the muscle-bound "pocket Hercules" shorties with zero flexibility, but manage to push lots of metal. Bodybuilders tend to run a little taller, I think.
@OP: when you can do sets of 1-arm, fingertip superman, and handstand pushups, you won't need the bench at all. Good luck.
Ive been doing this kinda thing for abput 2 months, but it involves alot of swimming, and alot of running. I dunno, im so proud of my legs, i feel i should exercise with them more....Who needs upper body strength, when you could crush a mand head in between your thighs?
Just found your thread and though id help out. When it comes to things like this there are ALOT of missconceptions, and old die-hard myths.
Keeping up to date with "facts" helps you alot.
Not much is "law" in the bb/strongman/fitness world.
Everyone has their "correct" way, like them you have to make your own descisions on what "path".
Age and training There has been "known" for some time that its not good for children to weight-lift, but this has been disputed quite recently by some studies.
These studies "proved" that weightlifting/training, in a early age actually prevents future injury.
And it wasn't some quack study, so who knows.
Lean muscles A common misconception is that weightlifting gives you some kind of "bulky" muscles and fitness training gives you "lean" muscles.. well it doesn't work like that, muscles only grow in one way.
Cardio/weight-lifting/Stetching Keep your cardio/weight-lifting days seperate, since cardio in connection with weight-lifting feths with your protein synthesis.
Stretching in connection with weight-lifting is debated by some, since you rip the muscle fibers that you have been damaged by training. Some stretch on their "off" days. But who knows, i never stretch so i dont care
Weight-lifting Now remember there as as many correct "ways" as there are gains of sand in the desert.
Generaly they say 1-5 reps are for strenght (Strongmen) and 6-12 are for building muscle. (bodybuilders and the likes)
I always advise the to add the basic exercies (Benchpress,military press,frontsquats,squats and finally the deadlift) Becuase they are belived to be more anabolic than isolated exscises.
Remember lifting is king when growing muscles, fitness and that gak goes out the window. TRANING, SLEEPING and EATING, thats the way the cookie crumbles.
If you want more info on this i could post my own schedule and stuff.
Thats all i can think about now, so enough ranting. Remember to criticize your what people tell you, alot of these facts are relative. People are probably telling you what they have been taught, not what is true.
Ive been doing this kinda thing for abput 2 months, but it involves alot of swimming, and alot of running. I dunno, im so proud of my legs, i feel i should exercise with them more....Who needs upper body strength, when you could crush a mand head in between your thighs?
Dude you don't wanna neglect your upper body. If you like working your legs more then your arms/chest/whatever, that fine.
But you don't wanna let t your go completely out.
If you like doing leg workouts but not upper body, I suggest trying some total body or combination exercises.
Total body exercises burn more calories then isolation exercies like bicep curls and tricep extensions. This means more fat loss, more muscle defination.
My suggestions:
BARBELL JUMP SHRUG Grab a barbell with an overhand grip just beyond shoulder width.
Bend at hips and knees till the barbell hangs just below your knees.
Thrust your hips forward, shrug your shoulders forcefully, and jump as high as possible, simultaneously.
Land as softly as possible, rest.
You can also do a dumbell version, keeping the dumbells at your sides.
BARBELL FRONT SQUAT TO PUSH PRESS
Hold the bar with an overhand grip just beyond shoulder width.
Raise your upper arms till they are parralel to the floor.
Stand with feet shoulder width apart.
Keeping upper arms parallel to the floor, push your hips back, bend you knees, lower your body as far as possible.
Simultaneously push your body back to the starting position as you press the bar over your head.
Total body exercises also improve coordination and balance. It also doubles as cardio.
They also make many of your muscles work at the same time, increasing your strength from top to bottom.
Just as a side note, remember fat loss when weightlifting for muscle gain is a "bad thing". Since if you are loosing fat your calorie outtake is greater than your intake.
And is not optimal for muscle gain.
Keeping your energy intake on plus simply builds more muscle.
Been feeling really good lately while working out.
I'm feeling stronger then when I frst started, that's for damn sure.
I'm thinking next winter I'll try out for the wrestling team. I stopped three years ago. I think I was just burnt out and needed to recharge.
Time will tell.
I had to do a lot of weightlifting for rugby, and tho i did gain some weight, it made me WAY more prone to injuries. To me it just feels like lifting trains my muscles to only work in a certain way, it makes me stiff. It works for some, but for me it just made me feel like crap. I still lift occasionally, but for building overall strength, I now do a lot of rock climbing. It may not make you big like lifting will, but it really builds strength! I may not be the biggest guy on the team, but i can bring down most anyone!
I eat plenty of fruits and vegis, I do thirty pushups, fifty body weight squats, twenty five sit ups, two minutes of planks, and thirty thrusters
every night.
I do heavier workouts like floor presses, squats, etc. etc. every other night.
K, seem to have all bases covered. Ever considered going on long runs? 10km a day for me. I vary the speeds, to work my muscles out fully. It really works. I also go to the gym every thursday, and i swim most days.
Went swimming today. Did four laps (side to side, not lengthways) of freestyle, four of breatstroke (hehehe.)
and four back stroke before I called it quits.
If this is a public pool, then the roping scheme makes sense. Often times smaller pools have odd setups.
A good alternative would be to track down a College, or University with a natatorium. They will almost uniformly be competition pools, and membership/admission is usually free or very cheap.
Haven't done as much swimming as I've been meaning to do.
I plan on doing my cardio the same way i've been doing it, as I'm just more comfortable running.
I also found out that there's a biatalon in my state.
Not ski and shoot, run and shoot.
Sounds like fun.
And, after haveing had the experiance of a high altitude workout(hikiing), I plan on doing them once a week for the rest of the summer.
(Come winter it'll be too hard to hike the trails near me.)
I lost two pounds first time I hiked, and I felt as though I've been running for six hours.
If I do that once a week, my cardio will improve greatly and I cna burn off the last bits of fat I have.
I have new exercise. I tore up my throat really really bad at a one of song the other day. After i coughed a bit of blood I decided im going to take this seriously and exercise my vocals a bit. I don't want to do some real damage.
My recipe for dealing with a sore throat (before it gets to the coughing blood stage) is drink two glasses of cold water, one glass of iced tea.
Rincse and repeat as needed.
JohnHwangDD wrote:I was in Target and saw that they had a pull-up bar for only $20, so I got it - been doing pull-ups every day now, and guns are getting bigger!
My only problem is I have nowhere to put a pullup bar, so I just use a tree branch. I also do hanging leg raises.
He only used it a couple of times. My family planned on replacing the doors/doorframes around the house anyway.
Mine just got don a little sooner. Besides, tree branch has been working fine for now. Come winter, I'll pick up one again, since we tossed the old one.
I'm gonna start hiking with my dad. There are plenty of trails to choose from, and if I only hike a couple times a month, depending on the trail
and it's intensity, I can drop a few pounds and get some cardio.
Also, I finally broke out of my old weight class! Sadly, I only got to bantamweight by putting on fat, not muscle
Kicked up my regime to burn the fat off. Eventually I'll work my way back up to it, but for now, losing weight is the intent.
JohnHwangDD wrote:I was in Target and saw that they had a pull-up bar for only $20, so I got it - been doing pull-ups every day now, and guns are getting bigger!
Muscles only get bigger while they are healing...you may see growth, but it will dwindle quickly, I would do them every other day.
Automatically Appended Next Post: oh, GES...
I just started the P90X this week...working out with the Romulan. I have been going to the gym for years..but this workout is legit. You want to bulk up? this is for you. It's expensive for the vids, but if you so wish, I can point to in a direction over an email not attached to dakka that may or may not lead you to a website where you may find what you need without, how you say, jumping thorough the corporate loops to obtain it. (sorry the mods wafflepwned me for even casually mentioning certain things...I'll probably get it for this too...but I am just trying to help...)
OK, so for those of us who have no idea what "bantamweight" means, what do you weigh in normal pounds?
FWIW, I punched in at 181.0 this morning. This is the lowest I've been in years, having lost 0.5 pounds over the past couple weeks (yes, I'm replacing fat for muscle, so the weight loss has slowed). I've been disciplined with bodyweight resistance work mornings / evenings and watching my diet somewhat.
I think 175 is very doable (again), which would bring me back down to my lowest fighting weight in over a decade, when I last worked out very regularly.
I tell you what, these last 5-10 lbs are tough work, but I like to think that brand-new pull-up bar helped, too. ____
@IG_Urban: yeah, I know I'm supposed to go alternate days. I'll be switching to an alternate-day schedule now that I'm down to 180. How's P90X working for you? A guy at work suggested it, too.
LOL, sorry, got excited I had finally broken out of my weight class.
Bantamweight is from 126 to 135. If I end up following the growth pattern of my brother or my dad, I'll end up in light heavyweight. It's funny to see my bro tbh,
cause he's 5'11 and 205. Built like a fething bull.
He's a little shorter than me, but got more muscle. Not sure my body would let me pack on that much, as I tend toward getting really lean, rather than bulky. But I cut those 5 lbs fat and add 30+ lbs muscle, hell yeah, I'd be a beast...
He's a little shorter than me, but got more muscle. Not sure my body would let me pack on that much, as I tend toward getting really lean, rather than bulky. But I cut those 5 lbs fat and add 30+ lbs muscle, hell yeah, I'd be a beast...
Yeah. He's the reason I wanna try and get in the 1000 lb. club.
He got in there at 16/17 iirc.
I honestly have trouble imagining myself as anything heavier then 150.
Incidently GES, i find improvising with what you have is just as effective as using the actual equipment. I use a tree branch, and, when i didn't own a set of weights, i found piling a bag full of heavy crap worked just as well.
Incidently GES, i find improvising with what you have is just as effective as using the actual equipment. I use a tree branch, and, when i didn't own a set of weights, i found piling a bag full of heavy crap worked just as well.
Whenever my family buys dog/cat food in the big bags, I always carry them across my shoulders.
I've even done some squats with them while on line waiting to chekc out! Besides, I've found swinging a crowbar to tear down walls at a construction site was
very good for a workput. 9I lost three pounds that day. But then again, I didn't take a break and it was around ninety degrees.)
And I've begun trying to improve my grip strength by doing hex dumbell holds. I've finally come to realize just how much i favor my right arm over my left, so I've really
been working on my left to improve it.
ghosty wrote:does anyone have any suggestions for upper body?
Damn you John, beat me to it!
I do a number of upper body exercises, so that I don't get bored and keep on my regime.
Pushups are a must for body weight exercises, and jhn pointed out the many variations.
I prefer commando pullups myself. Rather then the typical grip, stand directly under the bar, and grab with your hands positioned as though it's a baseball bat. Pull one shoulder to the bar, then the other.
I also do many variations of dumbell bicep curls, but these two (other then standard) are the most common I do. Hammer: Palms facing each other. Reverse Grip: Palms facing behind you.
Dumbell overhead triceps extenstions also help your upper body. Stand with feet shoulder width apart, dumbells held arms length over head. Without moving your upper arms, lower the dumbels behind your head. Return to the original position.
Hex holds are great for improving grip strength(upper body) Hold the top of a hex dumbell (change weight depnding on goal.) Heaviest weight you can hold for twenty seconds for maximum strength benefits. Heaviest weight oyu can hold for 60 seconds for more muscle.
Shoulder press: Stand holding dumbells outside your shoulder, feet shoulder width apart, knees slightly bent. Press the dumbells up until arms are completely straight.
You can also do a push press version, where you dip your kness and push up.
Bench presses are the kings for upper body strength though, I still avoid them like the plague.
I would suggest a subscription to Men's Health if you really want to get in shape/improve body.
Each month they have a different set of articles on exercises and ways to do them or ways to train for perfect form.
Course, body building magazines are fine too. I just prefer MH, they put the book out that I use for my exercises. I'm also thinking of getting this for some nurtion advice.
Golden Eyed Scout wrote: I prefer commando pullups myself. Rather then the typical grip, stand directly under the bar, and grab with your hands positioned as though it's a baseball bat. Pull one shoulder to the bar, then the other.
I would also suggest external rotations. They help your rotator cuff and protect it.
Also, the sleeper stretch is good for improving flexibility in your shoulders.
I do it once a week. My shoulders used to give out when I did pushups, but since I began doing it, they've haven't let me down. (figuratively speaking of course.)
Automatically Appended Next Post:
JohnHwangDD wrote:
Golden Eyed Scout wrote: I prefer commando pullups myself. Rather then the typical grip, stand directly under the bar, and grab with your hands positioned as though it's a baseball bat. Pull one shoulder to the bar, then the other.
Hm. I gotta try those - thanks!
You can thorw in little moves as well.
Both shoulders have to touch to count as one rep, each shoulder is one rep etc. etc.
Little stuff to amke it a bit more interesting.
I'll see if I can find a picture to help illustrate, cause I don't thinkmy description was all that clear.
For the first time in a long while, I went running again. I attribute this sudden desire to reading a bit of Deadshane's thread. (Way to steal my thunder ya jaggof!)
Ran a mile and a half in about 30-35 minutes.
I only slowed to a walk once (yay!). When i got towards the 3/4 mark, I stopped for about ten seconds to catch my breathe, and started right back up after that.
I weighed in at 117 pounds today. I want to put on some muscle, and get back to 120.
For now though, I am focusing on my running. Pretty soon it'll get dark about 6:00, leaving me to use the treadmill. (Groans audibly.)
I figure I have about a month left to do after school outside runs, so I'll try and take advantage of it.
I also had a protein shake, trying to get myself ready for weightlifting club, which starts up in late November/Early December, according to one of my buds on the football team.
Also, once rifle team starts up, that'll cut into my workout time, so I'm gonna try and figure a scehdule out to balance all the stuff on my plate.
I'm going to a local college tonight with my brother to run. I ran in gym today, and my legs are still sore, but I'm gonna try and jog a little at least.
Automatically Appended Next Post: Ow. My calves are burning like herpes right now. On the bright side, I ran another mile and a half or so, and only got side pains once.
So once I get my driver's permit, I'm gonna be driving to the track every chance I get. And it has nothing to do with the fact that the girl's soccer team practices there.
This protein powder is pretty tasty. I drink a glass after running or some serious weightlifting.
Also, anybody try almond butter? It's got more protein then peanut butter, and i think it taste better too.
Anyway, I decided to stop trying to put on weigh and for now am focusing on trying to burn off as much fat as possible.
After I do that, then I'll work on gaining muscle mass.
ghosty wrote:Ugh. I hate Protein Powders. I don't think they're an effective way of building muscle IMO, even though I have been proven wrong.
I used to hate them too, till I found a brand that had a taste I liked (and that I could afford LOL).
Ya just got to blend the hell out of them to keep em from getting gritty.
Automatically Appended Next Post:
LunaHound wrote:
Golden Eyed Scout wrote:
JohnHwangDD wrote:You're still a kid. For all we know, you'll end up taller than me.
God I hope so...
Take swimming. I know its good for your spine , so it must be good for improving height ( i guess lol )
The community pool is closing after this weekend (I'm taking advantage of it while I still can tho), so I'm sol till next summer.
Golden Eyed Scout wrote:This protein powder is pretty tasty. I drink a glass after running or some serious weightlifting.
You're not going with Muscle Milk? That's what most of the "serious" guys seem to use.
Are they not the same thing? They both got protein and whey, right? Besides, I don't consider myself "serious".
Also, this guy makes me fell bad about my small biceps.
5'11", 295 lbs.
On the plus side, my body has a full range of movement.
I dunno. It just seems like Muscle Milk is the consensus choice for protein mix.
For me, if I were to get into bodybuilding, at my height, I'd probably want to weigh in around 200# range, with a <32" waist and a 48+" chest. Of course, then I'd have problems finding suits which fit...
As little as you currently weigh, I'd hope you weren't muscle-bound for movement. ____
Ew. Steroids are freaking gross...Like in every way. I saw a picture of some weighlifter from the 1850's, and he looked pretty normal...But these guys...Ugh.
Golden Eyed Scout wrote:This protein powder is pretty tasty. I drink a glass after running or some serious weightlifting.
You're not going with Muscle Milk? That's what most of the "serious" guys seem to use.
Yeah dude. I just ordered a 3 pound tub of the Cytogainer Muscle Milk. It's gotten super good reviews and it was 32 bucks including shipping from Amazon.
I'll do a review of it after I've used it for 2 weeks or so. It's supposed to get here September 15-20 so I will do a review late September/early October and let you know how it pans out.
Until then, I am just eating a lot of meat. Turkey, chicken, beef. At the beginning of college I was like 146, now I am around 148 or so. Of course I've been here for around 4 weeks.
So far, so good. I'm a hardgainer so the muscle milk should help out quite a bit.
Samus_aran115 wrote:Ew. Steroids are freaking gross...Like in every way. I saw a picture of some weighlifter from the 1850's, and he looked pretty normal...But these guys...Ugh.
Ronnie Colemen actually doesn't do steroids. My oldest brother used to be big into weightlifting (still is) and he wanted to be a body builder.
Did a lot of research, and found a list of guys that did and didn't do steroids. Ronnie Colemen (the ungodly huge man), according to the research, doesn't.
Vladsimpaler wrote:
JohnHwangDD wrote:
Golden Eyed Scout wrote:This protein powder is pretty tasty. I drink a glass after running or some serious weightlifting.
You're not going with Muscle Milk? That's what most of the "serious" guys seem to use.
Yeah dude. I just ordered a 3 pound tub of the Cytogainer Muscle Milk. It's gotten super good reviews and it was 32 bucks including shipping from Amazon.
I'll do a review of it after I've used it for 2 weeks or so. It's supposed to get here September 15-20 so I will do a review late September/early October and let you know how it pans out.
Until then, I am just eating a lot of meat. Turkey, chicken, beef. At the beginning of college I was like 146, now I am around 148 or so. Of course I've been here for around 4 weeks.
So far, so good. I'm a hardgainer so the muscle milk should help out quite a bit.
Well, I have a bag of EAS portein powder that I picked up at Cosco that i have yet to open. When the Spirutein i have is done with, I'll use the EAS.
Also, make sure to balance out the meats with other food. If i have a turkey sandwich, I ahve a small salad. Jsut stuff to match your intakes.
And I meant to do this with a tan, but I'm uploading photos of myself. And I must say, I look ripped.
I've got abs and my arms look pretty well defined in the pics. (I'm not flexing in either of them btw.)
However, sadface. My friend pointed something out to me today that makes me feel like an idiot.
I have a hunched posture, because my shoulders are pulled high up.
I only just realised i've worked my chest more then my upper back, pulling them forward.
So I'm going to fix this problem before it gets any worse.
if anybody can think of exercieses to do, please, shoot me a tip, please.
More seriously, you probably hate deadlifts because your back is weaker than it should be, and you lack balanced development of the secondary muscles to prevent things from getting out of sorts. Maybe try kettlebells and more core work? If you can build the stabilizing muscles in your shoulders and core, deadlifts and similar exercises should be a lot easier. Regardless, it's all signs pointing to needing more back & core work.
BTW, this is why I got that pullup bar, to help balance things.
JohnHwangDD wrote:Lean, like a bedraggled or shaved cat.
Do you not see the V-shaped torso? That is a classical body right there.
JohnHwangDD wrote:More seriously, you probably hate deadlifts because your back is weaker than it should be, and you lack balanced development of the secondary muscles to prevent things from getting out of sorts. Maybe try kettlebells and more core work? If you can build the stabilizing muscles in your shoulders and core, deadlifts and similar exercises should be a lot easier. Regardless, it's all signs pointing to needing more back & core work.
BTW, this is why I got that pullup bar, to help balance things.
I do planks and core work, but not as much as i should.
Well, back to the lab again. Tongight, I'm reading up on my core exercises and gonna do some tonight.
JohnHwangDD wrote:Son, you got no pecs and no lats...
From the side I got pecs... .
Well, i used to work out at least two hours hours a night, but these past two or so months I toned it down and have been going for about half an hour.
JohnHwangDD wrote:Son, you got no pecs and no lats...
From the side I got pecs... .
Well, i used to work out at least two hours hours a night, but these past two or so months I toned it down and have been going for about half an hour.
Time to dial back up to 11...
Not so fast duderino.
You strike me as a hard-gainer, which is a lot like me. Most of the time, the more you workout, the worse you get and you end up not gaining as much as your want. So I'd dial it back a bit. Make the workouts more intense.
Most of the time I rest for around 40 seconds between sets, though some people rest for like minutes. That affects a lot as well. Of course resting too little between sets is bad as well...I used to wait like 20 seconds and then jump in and that hurt me as well. After about 5 months of working out (mostly with weights in the 15-30 range as that's all that I had at home) I'm still getting used to all of this.
But I will be sure to post a report. When I get my hands on a digital camera I will post progress reports.
Quick update: Amazon canceled my order 'cause they were out of stock. Lovely.
So I went and bought it from supplementwarehouse.com, which was kinda nifty. They throw in a lot of free stuff but the shipping is fething insane. It was 15 bucks for me. So sure the stuff looks cheaper but they feth you over with shipping. Anyway, the order came out to 35 bucks as opposed to the 32 from Amazon, BUT I am getting a free 25 oz shaker cup (which is good as I don't have a blender!) and some pill cases. No pills though. : /
When I manage to get my girlfriend's digital camera in my hands (oh by the way did I mention that I got a girlfriend? ) I will post pics of my current body and will detail it from there.
And so I stop hijacking GES' thread, I will create my own. When that happens, I will link it here. : )
I switched up my routine to fix my hunch problem. Seems to be working.
I've been doing rear lateral raises and dumbell rows instead of my usual bicep curls, and my shoulders no longer rise up unless i want them too.
Also, in gym i've been doing more then I usually do.
We usually run outside the halls of the gym for two laps.
I have been in front each time, and i finish about ten seconds before everybody else.
So i strained my quads a few days ago, and it's been absolute hell not being able to run or do squats.
I wrapped my knee up with KT Tape the toehr day to help, and it felt good, but after it stopped working after a while.
I iced them after gym today, and am going to spend the weekend trying to get them back to normal.
SO I'm gonna ice, use heat pads/wraps, and just try and relax this weekend to give them tuime to recover.
I havn't been that light since I was in grade school, In grade seven I was over 140, and now I'm 240(23 years old), but no one would be able to guess that weight. Everyone think's I'm lighter then I am.
Arctik_Firangi wrote:Muscle is quite a bit heavier than fat though.
Also bone is heavier then muscle.
Mad Doc Grotsnik wrote:
Is also extremely good exercise for asthmatics.
I find this is true, I'm asthmatic, and I find running is really hard on my lungs and throat, more phlegm is produced, but swimming and biking are good cardio that don't hamper ones breathing.
I am no longer 11, I currently float between 117 and 127 pounds.
Also, this is my idea of "relaxing".
Smashing large pieces of cement with a sledgehammer. Ahhh... not even a long lounge in a hot tub can make me this relaxed.
The story behind this is, my family is doing some renovating on the driveway, replacing the retaining wall that we had previously.
While digging, we found out that the "grade A gak bird", as my father so lovingly put it, who built the house, dumped the left over cement, candy wrappers, and even glass bottles in
a hole and covered them next to the retaining wall.
Also, moving large stones out form under neath the deck. Watch out Gordon Freeman...
The stones and cement pieces were moved by myself using a wheelbarrow. I dumped them by a stream in our backyard, and ended up making a very nice little wall.
My dad and I plan on actually making a good one and thinking it out, i'll upload photos of them jsut cause I feel like it dammit!
I feel your pain man, some assface stole my cleats last year. I spent a lot on some super nice cleats and some jerk stole them so i was stuck using cheapo $15 walmart cleats until i could get new ones.
Vladsimpaler wrote:Btw I got the Cytogainer tub a couple of days ago. It's fething fantastic, dude. Get the chocolate mint if it's available.
When you gonna start up your own fitness thread btw?
When I get a digital camera which probably won't be for a while. I may be able to connect my camera to a PC though and upload pictures that way. I'm still looking in to how to do that.
Vladsimpaler wrote:Btw I got the Cytogainer tub a couple of days ago. It's fething fantastic, dude. Get the chocolate mint if it's available.
When you gonna start up your own fitness thread btw?
When I get a digital camera which probably won't be for a while. I may be able to connect my camera to a PC though and upload pictures that way. I'm still looking in to how to do that.
If it's got a USB port, all you have to do is jack it in to the computer.
You cna buy a digital camera for like 45-50 bucks. granted, it's not the best, but it'll get the job done.
Had my weight and height taken for school screening two days ago, haven't had a chance to get on the computer till recently.
Five foot three and three quarter inches tall.
I hate being short.
123 lbs, so I finally managed to get back to weight.
Also, my arms have gotten very nicely defined in the past couple days. Not enough to show up on camera, but in person, very cut.
Also, weightlifting will be starting soon, and my gym class is going into the weight room sometime next week, and I'm gonna see what my max bench press is.
I've actively avoided doing benchpresses for some time. I've just accepted that there's no getting around them because for all that i don't like about them, their benefits are too much.
I'm gonna start doing swiss ball presses as well. I'll just use the bar so I can get used to it at first, then adding wieght.
Shadowbrand wrote:Well. I'm gonna start trying to slim down. and GES said I could use this to blog here.
The more the better.
ALso:
Weightlifting starts next month, YAY! My gym class will probably be heading into the weight room tommorow though, and I'm gonna see how much I can max on my bench press.
I'm going to start training for a 10k soon. My dad is buying me a RoadID for my training as well.
Got plenty of time left though, so nothing much beyond ht eupdate of increasing cardio and lower body workouts.
Go to your local Surplus store, and you can get a couple dog tags stamped up for way cheaper.
Good stuff!
My dad got it as a prize for coming in third in his age group in his most recent race. He doesn't want me running on the roads outside my community till I get it.
Quick update: Max Bench is 160, Max Squat is 200. I haven't gone to failure with Deadlifts yet but I figure that it could be in the 130 range. Yes I am still getting used to deadlifts, I have just started to do them. My current weight is 152 which is about 5 more pounds from when I started college which was August 23rd.
Vladsimpaler wrote:Quick update: Max Bench is 160, Max Squat is 200. I haven't gone to failure with Deadlifts yet but I figure that it could be in the 130 range. Yes I am still getting used to deadlifts, I have just started to do them.
For the record, feth you. I have no idea what my bench currently is, because eveyrtime we're supposed to go into the weight room a bunch of people bitch and moan
and we end up playing some dumb fething game were people do even less.
Also, try different variotions of the deadlift.
There's the sumo deadlift, clean pull, and single arm dumbell deadlift to name those I know.
Also, messed up in my last few posts. Not a 10k, it's a 5k. Anyway, should be easy enough to train for it.
So I found out my bench yesterday.(If you laugh, don't tell me. I really don't need that.) I was able to do a 65lb. incline bench press. Which absolutely suck ass.
OTOH, my max lat pulldown is 150lbs. I am much more comfortable doing 100lbs though. Also, I can do a 200lb. hack/hick squat. I'm much more cofortable with a lower weight, tho I'm too lazy to pull off the plates already there.
I want to get my bench press up to 80lbs, and then work up to 125 lbs. from there in increments of five and ten. BUT WAIT! A friend of my brothers is going to help me get a job in 13 days (when i turn sixteen) cleaning Villas of a local hotel.
The perks?
ANything my keycard will open, I can use.
That means the pool and the gym.
I'll only be able to work one day a week, and I can use the gym the other six.
Golden Eyed Scout wrote:So I found out my bench yesterday.(If you laugh, don't tell me. I really don't need that.)
I was able to do a 65lb. incline bench press.
I want to get my bench press up to 80lbs, and then work up to 125 lbs. from there in increments of five and ten.
OK, I won't laugh, but I will comment that there are almost certainly a fair number of girls at your high school who weigh less than you, but will out-bench you... Keep that in mind as motivation to get stronger!
The numbers don't lie, tho if 65 lbs were an orthodox military press, it wouldn't be a bad number for you, for where you are. Why don't you do an orthodox *flat* bench press, as that's the standard measurement? No sense making things tougher for yourself.
You are a little guy, so you should be doing well on a pound-for-pound basis. If you weigh 125 lbs, then a 125 lb bench press should be a easily doable given 6 months of proper training.
Still this all reminds me I ought to get on the bench tonight and see where I'm at. I expect to bench my weight (180 lbs) without any problem.
I've been doingstanding tricep extensions with a five lb. dumbell so I can get my form down right.
I've also been doing close hand and diamond pushups to work my tris as well.
I'm going to buy some medicine balls with my first paycheck and use those for pushups as well.
Interesting to note this:
My bench press is weak, but I can easily slam my 6'3 185 lb. friend.
That's really wierd. If you can handle the larger whole-body weight, then you should be able to bench more. Probably you've got an imbalance or weak stabilizer muscle that's limiting you.
JohnHwangDD wrote:That's really wierd. If you can handle the larger whole-body weight, then you should be able to bench more. Probably you've got an imbalance or weak stabilizer muscle that's limiting you.
Keep at it.
Soon as I get that job, pretty much every spare minute will be spent in the gym, so I will.
I also intend to get a peg board (maybe see if my school would put one in the gym), and try and climb it.
I'm going to forget about the bench press for now. I'm going to train on body weights and focus on my triceps, shoulders, and stabilizer joints for now.
Onto something more positive.
Not really going to argue with Ah-Nald on that point. Here's why.
The gym class was in the weight room yesterday. I was doing incline sit ups, and there were two girls watching.
One of the guys in my class, Johann, wanted me to show him how to use the incline bench. SO i did.
He cranks out ten easily, then gets up. I hand him a weight plate (only 10lbs.), and he goes at it again. He gets up, and hands it to me.
I crank out fiften, rest for twenty seconds, and crank out another fifteen. i get up to put the weight plate back, and the girls start talking to us.
"Johann, do you have abs?"
"No."
"Do you?" They direct at me.
"Kinda."
"Could we see?"
So I brace my core like I'm doing a plank to make them pop out just a little bit more, and lift my shirt.
"Wow, he actually does."
They smile at me and walk away, talking about me.
I did twenty hick squats using 200 lbs.
I felt like I was God.
It's always nice to get recognition for something you've worked hard to get.
I got this idea from reading Vladsimpaler thread. I'm going to see fi there are any amateur bodybuilding or weight lifting contests going on over the summer.
If there are, I'm going to spend the rest of the fall and winter training for them.
Also, I might finally have convinced my dad to do yoga. High five for me!
He's got a bad back (which I may have inherited from him.), and he's had a lot of problems with it in the past year.
So he sass he's going to look around and might go to some classes.
If he does join one, I'm going to sign up with him too.
Too easy. But yes, I don't want to be like them, because they are compensating for something. i just want to be fitter. My diet consists of :
foot ball players! 
)
. I still try and split my workout up evenly with lifting and cardio.
