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[REQUESTED] Health and fitness

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Posted Oct 30, '12 at 6:40pm

GhostOfMatrix

GhostOfMatrix

11,693 posts

Knight

Think I can do it?

You can do it! Just make sure to listen to that before you run.

 

Posted Oct 31, '12 at 4:39pm

GhostOfMatrix

GhostOfMatrix

11,693 posts

Knight

Okay, gonna have to replace these seated pulldowns with something else. They're sucking all the energy out of my forearms and biceps, and I'm gonna change my bicep exercises, I don't feel like I'm getting a good enough contraction and stretch with the current ones; maybe I'll redo it so it's mainly dumbbells. I think I'll replace lat pulldowns with straight arm lat pulldowns. We also have a machine that does something similar, but you're seated.

Bent over rows:
155 - 10
165 - 8
175 - 8
175 - 8

Dumbbell rows:
75 - 10
85 x 3 - 8

Lat pulldowns:
145 - 10
130 - 10
130 - 8
115 - 10

Preacher curls (ez-curl bar):
65 x 2 - 8
55 x 2 - 8

Cable curls:
85 x 2 - 10
Intended on doing 4 sets, but I stopped these because I didn't feel it doing much for my biceps.

Shrugs:
225 - 20
250 x 4 - 12

Overall, got a decent back workout and a ****ty bicep one. Have to fix the routine.

 

Posted Oct 31, '12 at 7:40pm

rayoflight3

rayoflight3

435 posts

I don't feel like I'm getting a good enough contraction and stretch with the current ones; maybe I'll redo it so it's mainly dumbbells. I think I'll replace lat pulldowns with straight arm lat pulldowns.

Replace with pull/chin ups if anything.

Wait, you don't want your lats to grow? Oh okay, nvm.

 

Posted Nov 1, '12 at 11:49am

GhostOfMatrix

GhostOfMatrix

11,693 posts

Knight

Pull/chin ups are great, but if I do them in the beginning then all my other exercises will lack, and I don't have much energy/strength to do them at the middle/end. I'll introduce those when I'm ready. Those also aren't the only exercise that make your lats grow, mine have grown significantly since summer with these exercises.

 

Posted Nov 1, '12 at 1:47pm

rayoflight3

rayoflight3

435 posts

Pull/chin ups are great, but if I do them in the beginning then all my other exercises will lack, and I don't have much energy/strength to do them at the middle/end. I'll introduce those when I'm ready. Those also aren't the only exercise that make your lats grow, mine have grown significantly since summer with these exercises.

After bent-over rows. That's how I do them, though I actually do Pendlay Rows first, which are a harder variation of bent-over rows. There's no excuse to not be doing them; they're superior to every other back exercise you're doing, so it doesn't matter if you drop in other exercises.

 

Posted Nov 1, '12 at 2:23pm

GhostOfMatrix

GhostOfMatrix

11,693 posts

Knight

Couldn't do overhead press because gym was packed, so I replaced it with dumbbells.

Dumbbell shoulder press:
60 x 3 - 10
60 - 8

Front raise (dumbbells):
25 x 4 - 10

Rear delts (machine):
70 - 10
70 - 8
60 - 10
60 - 8
Did poorly on these, rear delts were kinda sore today (maybe because lat pulldowns?), so I'm gonna move these to Monday and make the third shoulder exercise for Thursday lateral raises.

Flat dumbbell press:
70 - 12
70 - 10
70 - 10
70 - 8

Flat dumbbell flies:
35 x 4 - 10
Was gonna up the weight after the first set, but these felt great with a slow negative and extended pause at the bottom.

Close grip bench press:
185 - 6
185 - 8
185 - 6
185 - 5
May have to move this exercise up the list, perhaps after all the delt work.

Cable push downs:
130 - 12
140 - 12
150 - 12
150 - 10

 

Posted Nov 3, '12 at 2:42pm

GhostOfMatrix

GhostOfMatrix

11,693 posts

Knight

Deadlifts:
250 - 6
280 - 4
315 - 1
375 - 1
375 - 1
315 - 2
The first set of 375 was smooth, but the second one was kinda ugly. I'm not gonna increase the weight until I can get 3 sets of 1 smoothly. I think I'm gonna be able to deadlift 405 by December, just 30 more pounds to go and I have 4 weeks until then.

Lat rows (cable, close):
130 - 10
145 - 10
160 - 10
175 - 8
I've been reading that people think this exercise is useless, but they're probably not doing them correctly. You pull with your lats and contract them at the end, then stretch it out. You should also be pulling it to your belly button/stomach, pulling to your chest will target the rear delts more. A mistake a lot of people make with these is they're primarily pulling with their biceps and the lats aren't getting worked.

Barbell curls:
80 - 10
80 - 8
80 - 8
70 - 10

Leg press (hamstrings):
495 - 15
675 - 12
765 - 10
765 - 8

Hamstring curls (lying):
95 - 8
95 - 6
95 - 6
85 - 8

Calves (seated):
90 - 10
135 x 3 - 10

 

Posted Nov 5, '12 at 1:50pm

GhostOfMatrix

GhostOfMatrix

11,693 posts

Knight

Today's workout was so pathetic I'm not gonna post it. All I have to say is that I need to reevaluate my routine, the one I've been using for the past few weeks is decent if the goal is strength, but for most exercises now I'm aiming for high reps, and it's just too much.

 

Posted Nov 6, '12 at 4:28pm

GhostOfMatrix

GhostOfMatrix

11,693 posts

Knight

Bent over rows:
160 - 10
165 - 10
175 - 8
185 - 6
Intended on going up ten pounds each set, but I counted wrong for the second. I didn't realise until I finished the set.

Dumbbell rows:
80 - 10
90 x 3 - 8
Dumbbells at my gym only go up to 100-110, once I can regularly do those for a few sets of 8-12, it'll be time to replace this exercise with t-bar rows or something.

Lat rows (cable):
145 - 12
160 - 10
160 - 10
130 - 15

Straight arm lat pulldowns:
55 x 2 - 10
40 x 2 - 15
New exercise for me, trying to get the form down.

Lat pullovers (dumbbell):
25 - 15
35 - 12
45 - 10
45 - 10
Another new exercise. I was originally gonna use the machine for this, but I'm not able to stretch my arms that far back and it's not adjustable, so.

Shrugs:
275 - 15
315 - 12
315 - 10
315 - 10
225 - 25

 

Posted Nov 7, '12 at 8:06am

Strop

Strop

10,824 posts

Moderator

@Ghost: I take it you're aiming for a mix of strength training, and some kind of compromise between size gain and tone (trying to figure out that very last set in the last post there). You also mentioned cutting a while back, and some of the sets are for isolation, but seeing as this is my first read of a 27 page thread, I don't know your agenda: are you competing?

Because this last page is mainly occupied by GoM's numbers, I'm going to reintroduce a contrasting perspective: I'm no body-builder, I don't have nor am I aiming for a huge frame, and I also don't have much time in the day to devote to a workout. Also, I'm totally a ninja... haha, well on a more serious note my main interest is in martial arts, gymnastics and parkour, so I actually want to stay as light as possible to preserve my joints. The last two parts influenced me the most towards body-weight calisthenics: the only equipment I ever purchased was a set of dumbbells (which were going for really cheap, as I didn't realise Olympic spec diameter bars are being phased out), and a chin-up bar that wedges in a door-frame. And the only thing I really use those dumbbells for are fairly atypical, with the exception of the occasional set of bicep curls.

Therefore I don't follow an exercise schedule, I don't take supplements. My job demands that I eat "whenever I can" (i.e. you can't until you go home) so I can't take six small meals a day either, much as I'd prefer to. For most of the year I was doing taekwondo twice a week and fighting in tournaments but now I'm on evening and night shifts and can't do that, either. My exercise therefore consists of things I do incidentally, plus the occasional set between things or places at home. It's surprising how much it builds up if you just do a set every time you change what you're doing, it's easy to do 100-200 pushups/situps etc. a day that way.

Philosophically speaking, the reason I decided that body-weight calisthenics was more suited to me as opposed to weights at the gym and isolation workouts is because I don't like means as an ends unto themselves, which I believe modern weight-lifting largely is. I find it more fun and my body finds it more useful to train by doing stuff, like dancing, flipping, kicking etc. And if I'm in a space where I can't do those things, at least I can perform movements using my body alone, because those are the movements my body would conceivably need to do in activity.

Last year one of my registrars, who was a fitness fanatic (his brush with fame being he used to play high school rugby with Johnny Wilkinson), recommended to me a book called Convict Conditioning, which was all about how to develop and structure a bodyweight calisthenics program to maximise one's athleticism (and get ripped). I quite liked the book because it covers an entire spectrum of stages and gives very clear precise instructions on how to perform every movement, and how they preserve your joints. Don't do crunches, they're not good for your back; do leg raises instead, etc. The ultimate goal set in this book was to master the "major six movements" which covered all major functional muscle groups, up to the "master steps" which are difficult but theoretically attainable:

1) One armed pushup (triceps)
2) One armed handstand pushup (shoulders)
3) One armed chinup (biceps and lats)
4) One legged squat (quads and core)
5) Standing bridge to standing (back and core)
6) Hanging leg raises (abs)

My arms and chest are the weakest parts of my body, naturally, so I still have a number of variations to work through before getting 1, 2 and 3. But I find 4, 5 and 6 easy, so now I'm at the point where I'm looking to have fun by varying things abit. And that's really where I wanted to go with this post: throwing out a few interesting exercises and variations if your regular pushup/pullup/crunch etc. etc. is getting boring:

I don't know what these are called, but they're not easy!

Aztec pushups I picked these up recently because they looked silly. I still haven't quite worked out their advantages, so I won't do these regularly.

Windshield Wipers, another one I recently picked up, after realising I could get my hanging leg raises all the way vertical with ease.

V-sits. I can't do these yet, but this gives me a good goal as I can do L-sits and V-situps. This is where my dumbbells come in... I sometimes use them to prop me up in L-sit variations.

Here's another use for the dumbbells: rollers. To be honest I do these mainly so I don't feel my dumbbell purchase is too redundant