Official I Joined A Gym Thread

[avsfan 0]

Great articles and info. It took me a minute on the changes but then I realize that I do chest first after all, then shoulder and then back. You are suggesting chest, back, shoulder. *Upright rows 3x15*bent over flys 3x15Suggestions on doing these on the circuit machine? I understand the rows and as long as mywrist doesn't hurt I'll give it a whirl. I am kinda confused on the flys though.Also, on Wed I did dumbell presses (chest) with some 25 lb dumbells. Shaky at first but got back in theswing and did 3x15 going slow and paying attention to form. I woke up last night with my chest throbbingand it's sore as hell today, but in a great way! ha ha

Yes I am suggesting Chest(push), Back(pull), Shoulders(push(over head press) then pull(upright row)), Triceps(push), and then Biceps(pull).....Grip/Wrist work like leveraging at the very end.The ordering is based on Muscle Size and Push Pull. There is one exception. You a starting with Chest which is smaller than Back but this enables you to finish with Biceps which are the smallest.So Why Push then Pull? Balance and Rest. By doing Push then a Pull you enable muscles to rest while you work muscles that balance and perform the opposite function. Example; the Chest is a Push and Pulls the Shoulder Girdle forward. The Back is a Pull and Pulls the Shoulder Girdle back. The triceps also assist the Chest and Shoulders. The Biceps assist the Back and Traps/upright rows. So by alternating Push and Pull you enable smaller weaker assitor muscle to get some rest, thus maximizing the performance of the larger muscles. If you Do Shoulders after chest which would be Push after Push. Your triceps will be more tired than if you put Back in between Chest and Shoulders. Now some may say, "If you prexaust Triceps your Shoulders will have to do more work.". That is a flawed idea because your shoulders are bigger and stronger than you Triceps which are the weakest link here already.. So by pre exausting your Triceps you actually work you Shoulders less. also....the bigger muscles will pull blood out of the smaller muscle if worked after.When doing Upright Rows raise the bar to around nipple height. this will reduce stress on your wrist and shoulders. I would also lean very slightly forward as well, very very slightly forward. You can also perform Upright rows one handed. You can use dumbbells or a low Pulley. If using a low pulley stand close to the pulley so the cable comes as close to straight up as possible. I never advocate doing flys, front raises or side raises. I only advocate Bent over Flys because they target the weak and under developed rear delts(shoulder). I like to do bent over flys lying on a incline bench set around a 45 degree angle. Here are some examples. One Armed Bent Over Cable Fly; http://www.youtube.com/watch?v=LPQY0aWBIR0 with Dumbbells;

Dumbbells are awesome. The extra stabilization makes them the best for many movements. One arm Bent Over rows are a favorite of mine, Example for One Arm Dumbbel Rows starts at time 2:41. A demo for Bent Over Dumbbell Flys Starts at time 5:01;

I suggest keeping the weight ratio at approx 1:1 for chest to back i.e. use approx the same weight you would Dumbbell Chest Press ideally.and do not forget to add weight during the next workout if you get all 3 of your sets for a solid 15 reps.I am glad you liked the articles and Keep up the Excellent Work!

[avsfan 0]

Is Rippetoe a Nazi? You be the judge; Rippetoe reading Starting Strength: Basic Barbell Training, Chapter 1, Part 1;

Oh my! I did it now.....hehehehehe

[avsfan 0]

Random observation at the gym last night: There appears to be a lesbian couple that goes to my gym. Pertinent addendum to that observation: One of them looks like Barry Pepper.

Did she look like the guitarist from Beat Happening;

[Randy Reed 0]

Yes I am suggesting Chest(push), Back(pull), Shoulders(push(over head press) then pull(upright row)), Triceps(push), and then Biceps(pull).....Grip/Wrist work like leveraging at the very end.The ordering is based on Muscle Size and Push Pull. There is one exception. You a starting with Chest which is smaller than Back but this enables you to finish with Biceps which are the smallest.So Why Push then Pull? Balance and Rest. By doing Push then a Pull you enable muscles to rest while you work muscles that balance and perform the opposite function. Example; the Chest is a Push and Pulls the Shoulder Girdle forward. The Back is a Pull and Pulls the Shoulder Girdle back. The triceps also assist the Chest and Shoulders. The Biceps assist the Back and Traps/upright rows. So by alternating Push and Pull you enable smaller weaker assitor muscle to get some rest, thus maximizing the performance of the larger muscles. If you Do Shoulders after chest which would be Push after Push. Your triceps will be more tired than if you put Back in between Chest and Shoulders. Now some may say, "If you prexaust Triceps your Shoulders will have to do more work.". That is a flawed idea because your shoulders are bigger and stronger than you Triceps which are the weakest link here already.. So by pre exausting your Triceps you actually work you Shoulders less. also....the bigger muscles will pull blood out of the smaller muscle if worked after.When doing Upright Rows raise the bar to around nipple height. this will reduce stress on your wrist and shoulders. I would also lean very slightly forward as well, very very slightly forward. You can also perform Upright rows one handed. You can use dumbbells or a low Pulley. If using a low pulley stand close to the pulley so the cable comes as close to straight up as possible. I never advocate doing flys, front raises or side raises. I only advocate Bent over Flys because they target the weak and under developed rear delts(shoulder). I like to do bent over flys lying on a incline bench set around a 45 degree angle. Here are some examples. One Armed Bent Over Cable Fly; http://www.youtube.com/watch?v=LPQY0aWBIR0 with Dumbbells;

Dumbbells are awesome. The extra stabilization makes them the best for many movements. One arm Bent Over rows are a favorite of mine, Example for One Arm Dumbbel Rows starts at time 2:41. A demo for Bent Over Dumbbell Flys Starts at time 5:01;

I suggest keeping the weight ratio at approx 1:1 for chest to back i.e. use approx the same weight you would Dumbbell Chest Press ideally.and do not forget to add weight during the next workout if you get all 3 of your sets for a solid 15 reps.I am glad you liked the articles and Keep up the Excellent Work!

Cool again thanks. BFL is the reason I did the exercises in that order and assumed it was the exhaustion factor behind his reasoning but this makes perfect sense. I never of thought of the one-armed bent over flys using the cable but I will add them or using the dumbells next time. I'll let you know who the rows go as well. When I get a chance I am going to grab some dumbells and get the magnetic plates you linked to be able to use them more and easily.I have a fixed window in the morning before work that I have to get my workouts in starting no later than 7:30 and leaves me about 40 minutes so I have to be pretty structured and keep with it. Morning coffee is my salvation, ha.

[avsfan 0]

Cool again thanks. BFL is the reason I did the exercises in that order and assumed it was the exhaustion factor behind his reasoning but this makes perfect sense. I never of thought of the one-armed bent over flys using the cable but I will add them or using the dumbells next time. I'll let you know who the rows go as well. When I get a chance I am going to grab some dumbells and get the magnetic plates you linked to be able to use them more and easily.I have a fixed window in the morning before work that I have to get my workouts in starting no later than 7:30 and leaves me about 40 minutes so I have to be pretty structured and keep with it. Morning coffee is my salvation, ha.

Your very welcome!. I am going to go study EAS's BFL program later. I have to say I am not very impressed with it so far. Cable Bent Over Fly are awesome because you have better resistance at the bottom of the exercise. The Dumbbell Bent Over Flys will require increased stabilization. You have two excellent exercises to choose from for the rear delts. You can do Bent Over Flys with the cable or dumbbells. Like the article said 2 or 3 core exercises to choose from is all you need.When looking for dumbbells you will only need to purchase them in 10lb increments if you get a pair of 5lb platemates. That is going to be half the price to buy your dumbbell set. Then you can rotate dumbbell and machine trainning. awesome! and do not buy rubber coated dumbbells! I like basic iron hex dumbbells, they are cheap and last forever. Here is something you may like; http://www.frankzane.com/EQUIPMENT.htm

[avsfan 0]

So I have examined BFL's program. 1. ) Chest/Shoulders/Triceps/Back/BicepsThis is Push followed by Pull. They simply are combining the first two days of a 3 day rotation/split program. Many three day programs go push, pull, and then legs. I really do not like BFL's approach here. It lacks balance and order. It shows a lack of regard for muscle size prioritization. They want you to exert energy on Shoulders and Triceps before you work the largest muscle in your upper body, horrible. This routine is not well thought out. It is just the first two days of a three day program slapped together. The use of useless exerscies, excessive exercises and a complex rep scheme make me very disappointed in the EAS BFL workout program. I do like there simple straight forward nutrition advice. I am not big on the six meals a day though. The amount of meals a day can very from person to person and BFL's claim that six meals a day increases metabolism is unfounded.

[Randy Reed 0]

....Clint?

So I have examined BFL's program. 1. ) Chest/Shoulders/Triceps/Back/BicepsThis is Push followed by Pull. They simply are combining the first two days of a 3 day rotation/split program. Many three day programs go push, pull, and then legs. I really do not like BFL's approach here. It lacks balance and order. It shows a lack of regard for muscle size prioritization. They want you to exert energy on Shoulders and Triceps before you work the largest muscle in your upper body, horrible. This routine is not well thought out. It is just the first two days of a three day program slapped together. The use of useless exerscies, excessive exercises and a complex rep scheme make me very disappointed in the EAS BFL workout program. I do like there simple straight forward nutrition advice. I am not big on the six meals a day though. The amount of meals a day can very from person to person and BFL's claim that six meals a day increases metabolism is unfounded.

I think it's great and simple for a noob that knows nothing about working out, dieting etc. It has had immense results for alot of people as well.Here's a link to another's opinion,http://www.hussmanfitness.org/html/TPBodyforLife.htmlWith that said, once you have some basic knowledge, strength etc. i'm sure the program could be imporoved upon which is what i'm looking for. The advice you've given thus far is making an immense difference, well, if you call sore as hell an immense difference, lol.

[Randy Reed 0]

ThursdayTreadmill FridayLeg press 3x15x150Leg Curls 3x15x80Calves press 3x15x150Janda crunches 3x15 plus 3 moreHyper ext bench 3x15x25 (holding 25 lb plate)3x planks ( I saw the video and gave it a try)

[Dratj 0]

Socal you need to get dratj on track, .

no doubt! I've still been working out but a bit less than b4. The wife wants me home a bit more, so I don't workout mon and wed anymore, golf season is on, so that takes up at least one day. Trying to lift at least 3x a week tho. I'm fluctuating between 203 and 205 now. I don't have the discipline to eat less carbs and cut calories too much to get shredded. So, don't worry avsfan, i'm still in the game, been lurking the thread just havn't been posting.

[Love4hockey 0]

I was browsing slickdeals.net this morning and came across this deal on Optimum Nutrion 100% why protein; http://www.fitrx.com/fitrx/package_select....p;orderbyprice=. Use the code "ON2009" Two tubs of 5lbs protein for $66. This is the cheapest I have ever seen it. Usually I pay about $45 for 5 lbs at bodybuilding.com. I decided to try different flovors and went with cookies and cream and double rich chocolate.

[socalpoker_j 1]

Dratj,Three days a week is all you need for strength training. Check out the Texas Method or an Advanced 5x5.

[Dratj 0]

Dratj,Three days a week is all you need for strength training. Check out the Texas Method or an Advanced 5x5.

thx, just reading up on it now. it looks complicated, I'm going to have to read it in more detail when I'm not sleepy lol.

[avsfan 0]

I think it's great and simple for a noob that knows nothing about working out, dieting etc. It has had immense results for alot of people as well.Here's a link to another's opinion,http://www.hussmanfitness.org/html/TPBodyforLife.htmlWith that said, once you have some basic knowledge, strength etc. i'm sure the program could be improved upon which is what i'm looking for. The advice you've given thus far is making an immense difference, well, if you call sore as hell an immense difference, lol.

I checked out the link;The program is effective because it is a controlled diet and the workout program compounds those results by burning a significant amount of calories, that is why they have you doing alot of different exercises..they throw the varied rep range in for good measure. when viewed as 12 week program with a goal ot getting in shape the program would be effective for average ppl. However many users will plateau and see diminishing returns after the initial twelve weeks. I don't really want to dwell on this program. I really believe they could simplify and optimize this routine to something that gets excellent short term results while teaching ppl better fundamental principals and ideas that set ppl up for an effective lifetime of fitness/trainning. the routine really propagates alot of negative training philosophies/ideas that will lead ppl to poor decision in trainning later on.I also found it funny that the site refers to a Dr who did the program. Having a doctor do a program does not make the program Scientific. It is also amusing how they constantly propagate the idea that many small meals a day boost your metabolism. That has never scientifically been prove. Eating lots of small meal does satiate and provide a steady steam of nutrients for you body though.fwiw I really don't like being negative on things.I spent alot of time at Dr. Coopers Aerobic center in Dallas as a kid so I care way to much about the real science behind fitness and trainning.Dr Cooper; http://en.wikipedia.org/wiki/Kenneth_Cooper

[avsfan 0]

So how do you like Planks? A good goal is to hold the Plank for 60-90 seconds. I t would be fun to try holding a plank Immediately after each set of Janda sit ups, sometimes.

[avsfan 0]

no doubt! I've still been working out but a bit less than b4. The wife wants me home a bit more, so I don't workout mon and wed anymore, golf season is on, so that takes up at least one day. Trying to lift at least 3x a week tho. I'm fluctuating between 203 and 205 now. I don't have the discipline to eat less carbs and cut calories too much to get shredded. So, don't worry avsfan, i'm still in the game, been lurking the thread just havn't been posting.

Like Socal said 3 times a week is all you need. I really want to see you meet your goals. I believe a program like Socal suggest can get you to the results you want quicker an more effectively than what you had/have been doing. I have been tinkering with a avsfan 5x5 program. I will post it here soon, perhaps you may want to give it a try. I am studying the history of the 5x5 program and have had some interesting ideas.

[dapokerbum 0]

Had some extra time on sunday after golfing, so I went and did swimming drills for 30 minutes and then I wanted to check the status of my shoulder (for those who missed out my shoulder was all out of whack starting in January and I couldn't do any sort of incline presses or anything and is really the thing that started me towards the triathlon training). Anyway, I went to the incline press and tried the bar and everything felt fine, so then I put on 10lbs each side and still felt fine, so then I did 3x10x95lbs. Felt pretty good, so I went over and did 3x10x20lbs of dumbbell flys. Then I tried some Janda Situps and I think I like those, and finished up with some stretching.

[zimmer4141 0]

First lift in over a week. Got off the diet last week when I went to Vegas, then had a ton of friends in town. Now that all the craziness and fun is over, I can get back down to business. Basically just repeated my lift from last Friday to get back into it, had no issues, all felt good.I weighed myself today, I'm at 246 lbs, so I managed to not gain any weight over the last week which I'm happy about it, I think my numerical goal is to get below 225 by the end of August.

[avsfan 0]

Had some extra time on sunday after golfing, so I went and did swimming drills for 30 minutes and then I wanted to check the status of my shoulder (for those who missed out my shoulder was all out of whack starting in January and I couldn't do any sort of incline presses or anything and is really the thing that started me towards the triathlon training). Anyway, I went to the incline press and tried the bar and everything felt fine, so then I put on 10lbs each side and still felt fine, so then I did 3x10x95lbs. Felt pretty good, so I went over and did 3x10x20lbs of dumbbell flys. Then I tried some Janda Situps and I think I like those, and finished up with some stretching.

If you have problems in the future with your shoulder/s. This may help;

This should help too;

especially take note of how to position your arms to protect your shoulders demonstrated at time 2:58

[dolfan 0]

(Generic excuses for not working out for the past few days blah blah blah)One thing that I'm really happy about is that after being "off" for four days I feel all lazy and whatnot. It's nice to still be motivated, because this is usually the time of the year that I just start going, "fuck it, I can skip today" and then realize I've gone twice in like three weeks.

[Suited_Up 2]

First lift in over a week. Got off the diet last week when I went to Vegas, then had a ton of friends in town. Now that all the craziness and fun is over, I can get back down to business. Basically just repeated my lift from last Friday to get back into it, had no issues, all felt good.I weighed myself today, I'm at 246 lbs, so I managed to not gain any weight over the last week which I'm happy about it, I think my numerical goal is to get below 225 by the end of August.

Somehow I didn't gain any weight in Vegas, and the few days after I got home (not working out or eating all that great yet...) I managed to drop a couple extra.Can you lose muscle in only 2 weeks? Weighed in today at my lowest in quite some time. Had a sore throat for awhile though so I haven't been back to the gym since I got home.

[zimmer4141 0]

Somehow I didn't gain any weight in Vegas, and the few days after I got home (not working out or eating all that great yet...) I managed to drop a couple extra.Can you lose muscle in only 2 weeks? Weighed in today at my lowest in quite some time. Had a sore throat for awhile though so I haven't been back to the gym since I got home.

I doubt it. Honestly, I think it's because I just didn't eat that much while out there. I wasn't burning as many calories because I didn't do anything that physical, but I also didn't take in that many, so I'm not gonna gain a ton of weight.

[Randy Reed 0]

I checked out the link;The program is effective because it is a controlled diet and the workout program compounds those results by burning a significant amount of calories, that is why they have you doing alot of different exercises..they throw the varied rep range in for good measure. when viewed as 12 week program with a goal ot getting in shape the program would be effective for average ppl. However many users will plateau and see diminishing returns after the initial twelve weeks. I don't really want to dwell on this program. I really believe they could simplify and optimize this routine to something that gets excellent short term results while teaching ppl better fundamental principals and ideas that set ppl up for an effective lifetime of fitness/trainning. the routine really propagates alot of negative training philosophies/ideas that will lead ppl to poor decision in trainning later on.I also found it funny that the site refers to a Dr who did the program. Having a doctor do a program does not make the program Scientific. It is also amusing how they constantly propagate the idea that many small meals a day boost your metabolism. That has never scientifically been prove. Eating lots of small meal does satiate and provide a steady steam of nutrients for you body though.fwiw I really don't like being negative on things.I spent alot of time at Dr. Coopers Aerobic center in Dallas as a kid so I care way to much about the real science behind fitness and trainning.Dr Cooper; http://en.wikipedia.org/wiki/Kenneth_Cooper

I wasn't promoting the program per se. I was 40 and had never worked out in my life and read the book. I had pretty amazing results for 9 months and learned alot but an injury, gym closure and other stuff derailed me. After gaining it all back and more over 8 years I started again in late Feb. I was having decent results but in a short time switching up to your regimine I have seeing results like never before. Kudos to you and thanks, seriously.I also have been meaning to ask about the small meal thing. It has worked for me and always see all the body builders in the mags do a variation of it as well. Do you have anything specific you reccomend?

So how do you like Planks? A good goal is to hold the Plank for 60-90 seconds. I t would be fun to try holding a plank Immediately after each set of Janda sit ups, sometimes.

I held them for about 1 minute but I'll try doing that next time.Also I don't know how accurate my scale is but it has a body fat calculator that I figured out how to work a few weeks back. I was bummed to when it registered21.6% which I have a hard time believing. I think 17% is average and geez, thats rough. I did register 168 even for the first time ever weight wise this morning and 19.4% body fat so I guess it's coming down, but still, ughh.

[Randy Reed 0]

Sat- Treadmill (20 minutes HIIT)Sun rode the bike 23.5 miles*Chest press with dumbells 25lbs. (Got better at it and no pain so I'm going to add a little weight next time.)MidRows 3x15x100*Shoulder press with machine (adjusted the seat and angle and it hit the shoulders better) 3x15x70*Upright rows 3x15 (skipped)*bent over flys 3x15 (used the machine and did 40 lbs) it worked great and I could feel it the next day, also adding a little weight here.)Tri-extension 3x15x80 (still tough to finish but I did.)Weighted arm curls (bi's) 3x15x100 I am an idiot. I took the hand gribs off the outrigger and used it, duh. It took me a while to get the anglebut it worked pretty well. 40 lbs, one handed. I did do a set od hammer curls using 10 lb weights afterwards, 25 reps just trying to get the exercise downand work the muscles.Monday tanned. Yep, i have tanning bed beotches.

[Ron_Mexico 4,235]

did 41 minutes of cardio then did some leg exercises, step upsit's something

[Sal Paradise 57]

Monday tanned. Yep, i have tanning bed beotches.

I'm actually pretty jealous. I have to lay outside in the sun to get any tan. people make fun of me if I tell them, but they make fun of me if I'm pale too, so what are ya gonna do you know? fuckers. but yeah, I'd like to have a tanning bed.

did 41 minutes of cardio then did some leg exercises, step upsit's something

it sure is buddy, it sure is.