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Hey guys! This is an off-shoot of GES' workout blog.
Just to fill everyone in, I am currently 18 years old, and weight around 153. My body fat content as of current is 8.36%.
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. My current weight is 152 which is about 5 more pounds from when I started college which was August 23rd.
My plans? Get ripped. I am already in the best shape that I have ever been in my entire life but I want to get in better shape.
Do I have a long way to go? Hell yeah. But it's been a helluva ride so far and I don't want to give it up. Especially when I get comments in bed like "you have such broad shoulders" and "your arms are so firm" (well that's not the only thing that's firm but this is supposed to be child-friendly ), those are incentives to keep going.
It's tough though, I don't really have a workout partner so I have to do all of this crap on my own. Even today I realized that my form for a lot of exercises has been falling apart as I continue to go for bigger and bigger weights when in reality I should be taking it a lot slower.
Encouragement, advice, etc is awesome.
My current workout plan:
Monday: Legs Tuesday: Upper Body Wednesday: Legs Thursday: Upper Body Friday: Legs Saturday: Upper Body Sunday: Day Off (I may change this day to Upper Body, and Saturday to Day Off. We'll see)
For upper body, I do either push (that is, triceps, shoulders, chest) or pull (which is primarily biceps). I switch off between the two. This means that while one week I will do push-pull-push, the next week I will do pull-push-pull. Just how it works.
Again, encouragement and advice would be fantastic and much appreciated.
-Vlad
P.S. It's always been a little dream of mine to participate in, and win an amateur bodybuilding competition. Preferably without the use of roids! So one day, who knows? You may see some trophies in this thread!
This message was edited 1 time. Last update was at 2010/10/15 08:21:30
Do lots of crunches! they harden your stomach and a six pack makes a statement on its own. I don't set a mark for my crunches, just do them until its too uncomfortable to do them anymore. Lay on your back, take your feet off the ground, and contract your stomach inwards, if any other part of you is straining your probably not doing them right. I would suggest alternating which direction you crunch in, i do striaght up, crunch left, crunch right, repeat.
Are you trying to bulk up or tone? I ask because two people can do the same exact exercises but how you do them can get very different results.
To bulk up: Do your exercises slowly
To Tone: Do your exercises fast (dont kill yourself)
If your trying to bulk up - You need lots of carbs, you burn 2k calories a day just being alive, working out while eating less or the same as those calories you will lose weight. So try and be over that mark AND workout, it will turn the extra calories to muscle (get lots and lots of protien in your diet).
They say the Emperor protects; tell that to the Orks.
NeedsMoreDakka wrote:Do lots of crunches! they harden your stomach and a six pack makes a statement on its own.
This is half true. You could do crunch's all day and never get a six pack. Getting your abdominal muscles to show is a function of low body fat, not muscle strength.
Amidst the mists and coldest frosts he thrusts his fists against the posts and still insists he sees the ghosts.
NeedsMoreDakka wrote:Really? thats interesting i figured it was just like building up any other muscle
Well that makes diet all the more important OP!
First of all, I want to thank everyone for their support in this thread. Even the littlest things can impact a workout and the mindset that one has when they're going into the gym can make or break how one goes about working out.
As for diet, this is something that I have to work on. Being in college, it is really hard to eat healthy. At least I am doing my best. : )
For abs, I do a lot of planks and exercises with medicine balls. My stomach could certainly lose some fat, but otherwise I feel like I have very strong abs.
Also, I am planning on doing bulk. I have recently started to do my exercises more slowly because I am now choosing to focus more on form, not on weight.
This message was edited 1 time. Last update was at 2010/10/15 18:21:16
Figured I'd lend my support, since I kinda inspired this thread.
If you want to lose stomach fat, do total body exercises. They engage more muscles, burning more calories then jsut isolationg one muscle group at a time.
Here's my current split workout. I don't claim that it's for everyone but changing things up every now and then and shocking your muscles is good for them.
Before we get into the meat of it I have to respond to something you said in the original post. FORM IS EVERYTHING! Weight is nothing. Good form leads to higher weights w/out hurting yourself in the long run. I really, really, really mean this.
On to the workout routine. If you're not sure what the exercise is, google it, they can vary depending on the country / region you're from. For warm-up sets use about 50-60% of your normal workout weight, just enough to get the blood flowing.
My tip: Pick up a fighting sport. Nothing gets better results than 2 men punching the snot out of each other! I lost around 15 pounds and gained around 10 pounds of muscle from Tae Kwon Do. Mind you, it took 4 years, but maybe some MMA would work faster.
Every Normal Man Must Be Tempted At Times To Spit On His Hands, Hoist That Black Flag, And Begin Slitting Throats.
If you really want to have some fun, try some of the workouts in the attached file. My legs are killing me after combing the squat/pullup routine with a two mile run yesterday. The one I'm talking about is on page 8 and starts with 100 squats and 40 pull ups in the first iteration.
Filthy Sanchez wrote:Here's my current split workout. I don't claim that it's for everyone but changing things up every now and then and shocking your muscles is good for them.
Before we get into the meat of it I have to respond to something you said in the original post. FORM IS EVERYTHING! Weight is nothing. Good form leads to higher weights w/out hurting yourself in the long run. I really, really, really mean this.
On to the workout routine. If you're not sure what the exercise is, google it, they can vary depending on the country / region you're from. For warm-up sets use about 50-60% of your normal workout weight, just enough to get the blood flowing.
Thank you very much for this. My dad always stressed form and while I worked out with him my form was good. Now what I am doing is lower weight, focus on form. If my form starts to fall apart I stop the exercise, rest for around 30 seconds, and start it again. I want to get it right. I could certainly see me taking on your current workout regimen. Out of curiosity, if you could PM me a pick of your upper body (or if you could post it here) that would be helpful, so I can see what I am working to.
JohnHwangDD wrote:Yup, focus on form - don't "cheat" the exercise!
Also, that six-pack needs bulking for the actual muscle *and* cutting fat to show it.
Well today I focused on form and went slow.
It was a really tough workout. I am using lower weight so on one hand I am afraid that my muscles are gonna start deteriorating but on the other hand I know that I need to be doing this. I know that in the long run I will be happy that I focused on form, it's just tough getting into the habit!
Well I am running a 5k Sunday. This should be interesting because I can run a mile in about 9:45.
I'm not super fast so since a 5k is about 3.1 miles, I figure the entire race will take me 40-45 minutes to complete. But hey it was only 10 bucks! So no biggie.
Vladsimpaler wrote:Well I am running a 5k Sunday. This should be interesting because I can run a mile in about 9:45.
I'm not super fast so since a 5k is about 3.1 miles, I figure the entire race will take me 40-45 minutes to complete. But hey it was only 10 bucks! So no biggie.
I'm training to run a 5k as well. Post your time after you run it. I plan on training for a year so i can run the Marine Corps. half marathon.
Vladsimpaler wrote:Well I am running a 5k Sunday. This should be interesting because I can run a mile in about 9:45.
I'm not super fast so since a 5k is about 3.1 miles, I figure the entire race will take me 40-45 minutes to complete. But hey it was only 10 bucks! So no biggie.
I'm training to run a 5k as well. Post your time after you run it. I plan on training for a year so i can run the Marine Corps. half marathon.
Ah, very cool! I will be sure to post my time afterward. Hopefully there will be a good amount of people at the 5k because my school is putting it on. But in the end, it's all good. I'm not built as a runner but I would like to do more 5k's so that I can run them with my dad and brother-that's my end goal. : )
You're young. Don't over do it and cause problems for yourself later in life. Don't consider 'roids or other enhancers that will screw your future. Stay natural.
Decide what the goal is. You want to compete in body building? Hooah. Sounds like looks is the goal. Don't run 5ks if you want to be a body builder, running takes different training and eats calories that make building defined mass more difficult. Personally I don't like your goal. Being in good shape is a lot more than looking good in the mirror, but that is just my opinion based on time in the Army and getting an idea of what endurance and being in shape is really about. Stay motivated, you'll have bad days (and weeks) as well as good. Don't forget there is a HUGE mental portion to being tough. Also, on't ever forget that just because someone else is not in as good as shape as you are that they are still a person too. Don't develop an ego that is as big as your pectorals.
I've lost 20 kilo's in the last 7 months using a mixture of cardio (cross trainer, walking) and due to limited resources at the time used 1 dumbbell and then free exercises, push ups, plank, dips, sit ups on fit ball, you know the usual stuff, in the begining I was only working out 15-30 min a day due to my work hours but now i've upped the ante and try and do 1hr a session, i've cut my cardio down to 4 times a week as i'm not trying to lose more weight just maintain what i've lost, and i've started to focus more on definition and shape, I could bulk up quite well but this time i'm looking to give myself more of a lean look with overall fitness the goal although as with most men i'm focussing on my upper body :-) but i'm getting there slowly, i'm 30 years old and work a full time shift work job so I can get tired quite easily but the more results I see the better I feel, and now i'm trying Isometric training, first done by Charles atlas, it's just something else to keep your body guessing, if you change your routine your body works harder at building the muscles as it doesn't want to be caught out again so to speak, but make sure you have a clear goal how you want to look, as this will determine the workouts you do the length you do them and of course your diet, but if you are just starting out go protein all the way, i use a Musashi product called Hybrid 92 and it's the highest protein powder I could find with the least calories, and before i workout I am using a fairly new version of creatine which is effervescent and you don't need to 'load' with, at least i now have someone else to talk gym stuff with on here! good luck vlad and keep me posted man.
Flesh Eaters 4,500 points
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CptJake wrote:You're young. Don't over do it and cause problems for yourself later in life. Don't consider 'roids or other enhancers that will screw your future. Stay natural.
Haha, thank you very much. Yeah I'm never planning to do steroids or anything of the sort.
Decide what the goal is. You want to compete in body building? Hooah. Sounds like looks is the goal. Don't run 5ks if you want to be a body builder, running takes different training and eats calories that make building defined mass more difficult.
Looks are definitely the goal but I want to get it to a point where I am fit and I look good. I don't want to restrict my movement. And yeah I am planning on jogging the 5k. Defo not running it.
Personally I don't like your goal. Being in good shape is a lot more than looking good in the mirror, but that is just my opinion based on time in the Army and getting an idea of what endurance and being in shape is really about. Stay motivated, you'll have bad days (and weeks) as well as good. Don't forget there is a HUGE mental portion to being tough. Also, on't ever forget that just because someone else is not in as good as shape as you are that they are still a person too. Don't develop an ego that is as big as your pectorals.
That's fine if you don't like it but you seem to be assuming that I'm -just- in it for looks which, though 90% true, isn't all I am looking for. I love the feeling of the post workout high. I love the increased energy I feel. I work out because I want to look awesome and because I want to FEEL awesome. And yes there is definitely a mental portion. Again, knowing is half the battle! Shoutout to nerdfest09 for the awesome PM about the isometric training which I am going to start tomorrow. : )
And it's funny that you mention the ego, I have started to slightly begin to not show as much respect to people who aren't in good shape. I noticed this today as I was in rehearsal, I was looking at one of the guys and noticing how thin his arms are. So this is definitely good advice, thank you.
Good luck. Sounds/looks like you are off to a good start. Stay hard.
Jake
Thank you for the advice, the essay, and also for your service for our country! : )
@ Nerdfest09-
Again, thanks a huge ton for the PM about isometrics. Also, when I finish my tub of Cytogainer I will defo be trying out the Musashi Hybrid 92. The only thing is that it looks a lot more expensive than what I get.
I am lucky because I am still in college and my college's gym is literally 5 minutes walking distance from my dorm. So I go there nearly every day. It's fething fantastic. : )
And yeah, a big part of it is keeping my muscles guessing as to what the heck is going on! Will definitely post how the workout goes tomorrow. I may also be getting a workout partner tomorrow so that will be cool! He has never gone to the gym so I will be helping him out. This should be pretty sweet.
Just thought I'd add my two centss here as well . Alot of people can offer you advice on "their" workouts. What I mean by that is I weigh in at 230lbs. with between 13-14% bodyfat. My workout, cardio and eating will be vastly different then what you want to focus on. That another thing, figure out what you want to focus on, you did say "ripped" now is that a 153lbs. ripped or would you like to be a solid 180lbs. ripped(which will take some seriousedication)??? Once you've decided what you goal is I seriously recommend going to bodybuilding.com they have alot of people with before and after type programs, I'd find a guy that's around your weight with the same sort of goals and do what he they did it noramlly has what they ate, what their workouts were, and what, if any, supplements they were taking. Tweaking it here and there to see what's best for "YOU". And remember bodybuilding is 25% gym 35% food and 40% sleep. Good Luck to you because there sure is a lot of weight in the gym but some people don't want to lift it.
anyone else think this looks like an upside down Marathon symbol?....classic
1750pts
woodelfs army too 2000pts(....the little fairies)
UbiSwanky2 wrote:Just thought I'd add my two centss here as well . Alot of people can offer you advice on "their" workouts. What I mean by that is I weigh in at 230lbs. with between 13-14% bodyfat. My workout, cardio and eating will be vastly different then what you want to focus on. That another thing, figure out what you want to focus on, you did say "ripped" now is that a 153lbs. ripped or would you like to be a solid 180lbs. ripped(which will take some seriousedication)??? Once you've decided what you goal is I seriously recommend going to bodybuilding.com they have alot of people with before and after type programs, I'd find a guy that's around your weight with the same sort of goals and do what he they did it noramlly has what they ate, what their workouts were, and what, if any, supplements they were taking. Tweaking it here and there to see what's best for "YOU". And remember bodybuilding is 25% gym 35% food and 40% sleep. Good Luck to you because there sure is a lot of weight in the gym but some people don't want to lift it.
Haha, ain't that the truth! I've not been sleeping too well this week so this week has been tough for me.
Quick update though, started doing isometrics to-day. HOLY CRAP! That is some intense stuff. After sets, my muscles were like "FFFFFUUUUUUUU". But it was a good burn. One thing that I really, really liked about the isometrics is that I didn't feel the sort of strength loss that I normally do towards the end of the workouts. I still included some dynamic exercises. In short, I am going to continue doing isometric stuff. It's freaking amazing and a good change from my normal workouts!
Again, shoutout to nerdfest09 for the suggestion. : )
Getting to 180 pounds from where I am at will take serious dedication. The thing is, I know I can get there. It's going to be tough and it's just going to get tougher but I've just been getting bigger and bigger since I got to college and plus I have been feeling great lately. I have a confidence about me that I didn't originally have. The best thing though? I'm only 18. I know that given enough time I can get to it. Perhaps even 200! Maybe not that much. But still. I'm just gonna play it day by day.
It started at 8:30 AM. So what was I doing the night before? Partying until 3 AM and eating Whataburger 20 minutes before I went to bed, that's what. ; )
That being said, it took me about 39-40 minutes to run the 5k. This is coming from someone who pretty much never runs. It really wasn't all that bad, but of course I was pushed on by a generous helping of Iron Maiden and Bolt Thrower from my iPod. : )
Vladsimpaler wrote:That being said, it took me about 39-40 minutes to run the 5k. This is coming from someone who pretty much never runs. It really wasn't all that bad, but of course I was pushed on by a generous helping of Iron Maiden and Bolt Thrower from my iPod. : )
Just to let you know, I'm aiming to beat your time now. Not by much, just five minutes or so.
Vladsimpaler wrote:That being said, it took me about 39-40 minutes to run the 5k. This is coming from someone who pretty much never runs. It really wasn't all that bad, but of course I was pushed on by a generous helping of Iron Maiden and Bolt Thrower from my iPod. : )
Just to let you know, I'm aiming to beat your time now. Not by much, just five minutes or so.
Sounds good dude. Let me know how your 5k goes.
For better or worse this is gonna be my last 5k for a while, as I'm focusing more on being bulky than being skinny.
I'm taking to-day off as to-day is normally a lower body day but since I ran yesterday there's no point in to-day. Plus I need a day off from working out. Tomorrow: Biceps! I am genuinely looking forward to going to the gym now which is a good thing. Especially since I've started doing isometrics. Gonna be some crazy stuff!
I have found a workout partner. He hasn't really done gym stuff before so I helped him out and showed him the isometric exercises I was doing. It's just nice to go with someone who's not a girl to the gym for once.
Ever since I started doing the isometric exercises I have noticed that my biceps have gotten a little bigger-I like that, I like that a lot. I will be posting progress pictures on Saturday. I imagine that there will be a small albeit noticeable difference! : )
I have found that flexing during the exercises makes them a lot more intense-which I really liked. I'm starting to notice a hint of veins in my biceps. Suh-weeet :3
My biggest worry is when I go back home. I have a lot more access to food in college and most of the time I eat a lot better. Plus I will not have weight room at home. In short, I feel like all of my gains are going to be for naught. Any suggestions?
), those are incentives to keep going.
So one day, who knows? You may see some trophies in this thread!
-- $k 
-- 9k 
-- 6k 
-- 4k 
-- 
![[Disk]](/dakkaforum/templates/default/images/icon_disk.gif){kind=icon}
Flesh Eaters 4,500 points
. Alot of people can offer you advice on "their" workouts. What I mean by that is I weigh in at 230lbs. with between 13-14% bodyfat. My workout, cardio and eating will be vastly different then what you want to focus on. That another thing, figure out what you want to focus on, you did say "ripped" now is that a 153lbs. ripped or would you like to be a solid 180lbs. ripped(which will take some seriousedication)??? Once you've decided what you goal is I seriously recommend going to bodybuilding.com they have alot of people with before and after type programs, I'd find a guy that's around your weight with the same sort of goals and do what he they did it noramlly has what they ate, what their workouts were, and what, if any, supplements they were taking. Tweaking it here and there to see what's best for "YOU". And remember bodybuilding is 25% gym 35% food and 40% sleep. Good Luck to you because there sure is a lot of weight in the gym but some people don't want to lift it.
anyone else think this looks like an upside down Marathon symbol?....classic
1750pts
