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[REQUESTED] Health and fitness

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Posted Sep 5, '12 at 7:56pm

rayoflight3

rayoflight3

435 posts

Microe, you should definitely post progress pics of your cut as well.

 

Posted Sep 5, '12 at 10:16pm

Maverick4

Maverick4

3,707 posts

Basically, it's an exercise regimen. It combines elements of weightlifting, yoga, martial arts, cardio, etc. to help you gain muscle and lose fat. I believe there's also an eating plan as well. It sorta revolves around the concept of "muscle confusion" so that you're always putting on muscle.

There is an eating portion, but I wont be doing it because I eat fairly well, and from a medical standpoint I cant afford to lose any more weight. 4% body fat and 6th percentile in weigh for my age. Doctor said I might actually have to go on a diet to gain weight. :/

You pretty much nailed it. Its a bunch of one hour workouts that do a bunch of different exercises all over your body. Apparently all you need is a pullup bar and you're set.

 

Posted Sep 5, '12 at 11:54pm

rayoflight3

rayoflight3

435 posts

4% body fat and 6th percentile in weigh for my age.

If your body fat is really that low (at the point where it's beginning to dip into the essential body fat range), I don't suggest P90x at all. Do you have an adjustable set of dumbbells? If not, scope local sporting good stores or check Amazon. Here's a decently priced one.

Something to note: I seemed to be able to put on more weight when I started lifting. Granted, I was regulating my diet to an extent, but I was never able to get past 135 before then. After ten weeks of basic dumbbell training at home, I added about 10+ pounds of weight AND leaned out (six-pack became more visible).

 

Posted Sep 6, '12 at 1:06am

rayoflight3

rayoflight3

435 posts

Legs

I noticed a good deal of you wanted to strengthen your legs in some way. I'll post my routine for both my leg days here. (And I'll make a consolidated post of my entire weekly routine + supplements used later on.)

Anyway, before I get on, I want to clarify my goals so you know what I'm trying to achieve. Compared to my upper body, my legs (especially the calves) are already disproportionately big. I'm not looking for a ton of mass on them. Instead, I'm training for power, explosiveness, jumping ability, speed, agility, and acceleration. I would also like to tone my calves, as they are far too bulky for their own good.

I do two leg days: a plyometric-inclined one (Tuesday) and a strength-inclined one (Friday). Before every workout, I do some dynamic and multiple-repped static stretches, as well as light cardio to get the blood and adrenaline flowing.

Plyometric Day (Tuesday)

3x5 Back Squat
3x20 Barbell Lunge
3x5 Power Clean
3x12 Standing Dumbbell Calf Raise (per leg)
4x5 One-Legged Box Jump (per leg)
4x5 Depth Jump
3x10 Lateral Jump (per leg)
3x20 One-Legged Bound (per leg) (but with the leg kept straighter)

Strength Day (Friday)

3x7 Back Squat
3x10 Front Squat
3x10 Deadlift
3x10 One-Legged Squat (per leg) (While this exercise will actually provide great benefits to your knee and general leg strength, I do not recommend you do this without following the provided link first. You may also do these as an easier alternative.)
3x10 Leg Curl
3x5 Power Clean
3x15 Standing Dumbbell Calf Raise (per leg)
3x5 One-Legged Box Jump (per leg)
3x5 Depth Jump

If you're knowledgeable about these matters, feel free to comment on my routine. I believe I've constructed a solid routine for my goals. But while I've done all of these exercises individually, I've yet to try such a permutation out.

And finally, a few PR's if you're interested. I'll post more when I test my lifts out tomorrow. Unfortunately, I have no way now of testing my current vertical (both standing and running), and I'd have to stack a **** ton of plates on those boxes to test my two-legged box jump. Anyway...

One-Legged Box Jump - 37" +/- 0.5" (right leg)
Standing Vertical - 34" +/- 1"

 

Posted Sep 6, '12 at 4:33pm

GhostOfMatrix

GhostOfMatrix

11,691 posts

Knight

My legs aren't sore today. Guess they've gotten used to the exercises.

Today was chest and triceps, but I wasn't able to do any form of bench press since I didn't have a spotter. I had to just stick with the other exercises. This is really ****ing with my routine. I'll have to persuade one of the desk ladies to let my dad to come in and spot me for a few sets. I only need him there for fifteen-twenty minutes on Monday, Thursday, and Saturday.

 

Posted Sep 6, '12 at 4:53pm

rayoflight3

rayoflight3

435 posts

Just wanted to say...

The front squat might be the most strenuous exercise ever conceived. I did three sets of ten (well, almost) of those and pretty much died. You need a great deal of upper body strength just to hold the barbell in place, and a strong core and lower back to maintain your form. It destroyed me afterwards. Anyway, a look at my (strength) leg day today (not quite the same as the one I posted, which I will start following next week).

Back Squat: 2x7 for 145, 1x6 for 145
Front Squat: 1x10 for 65, 1x10 for 75, 1x9 for 75
Deadlift: 2x10 for 135, 1x7 for 135
Power Clean: 3x5 for 55
Single Leg Squat: 3x8 for 10
One-legged Box Jump: 3x5, box around 20" (per leg)
Depth Jump: 3x5, smaller box around 12", taller box around 25"

Yeah, after those front squat sets, I barely had the energy to do those deadlifts.

 

Posted Sep 6, '12 at 5:01pm

GhostOfMatrix

GhostOfMatrix

11,691 posts

Knight

Deadlift: 2x10 for 135, 1x7 for 135

Deadlifts isn't a repetitious exercise, unless you're looking for stamina.

Two of the things you mentioned you're looking for are power and explosiveness, doing heavier weight for 1-4 reps will achieve that.

Also, I'd separate deadlifts and squats. Those are some strenuous exercises. Doing them on the same day will take a lot out of you. Let's say you do squats first, after you're done with squats you move onto deadlifts, you won't have much energy to reach your full potential. It's like doing bench press after you've done all the other chest exercises.

 

Posted Sep 6, '12 at 5:54pm

rayoflight3

rayoflight3

435 posts

Deadlifts isn't a repetitious exercise, unless you're looking for stamina.

I'll change it to five reps then. I think 155 should be good for 3x5.

Also, I'd separate deadlifts and squats. Those are some strenuous exercises. Doing them on the same day will take a lot out of you. Let's say you do squats first, after you're done with squats you move onto deadlifts, you won't have much energy to reach your full potential. It's like doing bench press after you've done all the other chest exercises.

It wasn't so much the normal squat as it was the front squat that really sucked the energy out of me. But yeah, I might take out normal deadlifts from leg day. However, I noticed that my gym doesn't have the leg curl machine I like, so I might opt for either straight leg deadlifts OR good mornings.

 

Posted Sep 6, '12 at 6:36pm

Reton8

Reton8

2,543 posts

Moderator

Two of the things you mentioned you're looking for are power and explosiveness, doing heavier weight for 1-4 reps will achieve that.

I have to agree with GhostofMatrix.

3x7 Back Squat
3x10 Front Squat
3x10 Deadlift
3x10 One-Legged Squat (per leg)
3x10 Leg Curl
3x5 Power Clean
3x15 Standing Dumbbell Calf Raise (per leg)
3x5 One-Legged Box Jump (per leg)
3x5 Depth Jump

This seems like too much. You could probably cut the squat, power clean, calf raises and box jumps from your routine and you'd still be hitting legs hard.

I lift with my friend and he's doing a pretty solid online program (with professional trainers). On one of the leg days we did something like this:

Dead lifts - 6 sets of 4 reps
Barbell Lounges - 5 sets of 5 reps
Leg Press - 4 sets of 8 reps
Lying leg curls - 3 Set of 8 reps (targets the hamstrings)

(I can't remember the reps or sets exactly for the leg press and lounges.)

Also, I'm surprised no one has mentioned bodybuliding.com It has lots of information and demonstrates how to do a lot of different exercises properly.

A link to the exercises (just click on a muscle group):
http://www.bodybuilding.com/exercises/

 

Posted Sep 6, '12 at 6:38pm

Reton8

Reton8

2,543 posts

Moderator

I need to make a correction to the  last post. I meant to say *You could probably cut one of the squats not all of them.