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[REQUESTED] Health and fitness

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Posted Dec 7, '12 at 5:44pm

GhostOfMatrix

GhostOfMatrix

11,692 posts

Knight

I hate how my gym only has one power rack. No overhead press today because people were squatting.

Dumbbell shoulder press:
70 x 4 - 8
70 x 2 - 6
60 x 2 - 10
I'm satisfied with my shoulder progress. A few months ago I was barely able to press 60, but now I'm getting 70's for several sets of 6-8.
They're also bigger, gettin' dem cannonball sized delts. I'm loving it.

Dips:
BW x 5 - 5

Front raises:
25 - 10
30 x 2 - 10

Lateral raises:
25 x 3 - 10

Seated skullcrushers:
90 - 12
90 x 2 - 10

Face pulls:
130 - 10
140 - 10
150 x 2 - 10

 

Posted Dec 7, '12 at 7:59pm

rayoflight3

rayoflight3

435 posts

I recently unearthed an old picture I took right before I started working out, so I decided to take another picture doing the same pose. The time difference between the two pictures is about 5.5 months.

http://i.imgur.com/txMJK.png

I did not realize how much of a change I made to my body until I did this. I wonder how I'll look in another 6 months.

 

Posted Dec 7, '12 at 9:19pm

killer3579

killer3579

30 posts

I have only bin working out for only 2 1/2 weeks and have over X2 my muscle strength in my arms for bench. I went from lifting 35 pounds ten reps ( very weak ) to lifting 75 pounds 10 reps ( Mild, Note only 15 ) But still i think my improvement is great and before I started working out 2 1/2 weeks ago I hadn't done much physical activity in about a year.

 

Posted Dec 8, '12 at 4:49am

feedback123

feedback123

11 posts

here a tips, eat Egg to prevent prostate Cancer!! :)

 

Posted Dec 8, '12 at 2:16pm

GhostOfMatrix

GhostOfMatrix

11,692 posts

Knight

I have some soreness in my quads/hams/glutes (really destroyed my legs on Wednesday), but I'll still attempt a 405 deadlift today. It's not that much soreness, just enough for you to notice. Depending on how I feel during/after deadlifts I may or may not do the leg portion of my workout. But if I feel fine I'll probably stay with light weight on those exercises.

 

Posted Dec 8, '12 at 4:45pm

GhostOfMatrix

GhostOfMatrix

11,692 posts

Knight

Okay, soreness was gone by the time I got to the gym.

Deadlifts:
250 - 5
280 - 3
320 - 1
405 - 1
320 x 2 - 3
**** YEAH! I finally got it, now to stick with it for a few weeks until I can get a few sets of 1, then I'll start cutting. I'll probably start early January.

Barbell curls:
85 - 10
85 x 2 - 8

Dumbbell curls:
40 x 3 - 8

Concentration curls:
30 x 3 - 8

Leg press (hamstrings):
650 - 10
750 - 10
800 x 2 - 10

Hamstring curls (lying):
105 x 4 - 6

Calves (standing):
300 x 4 - 8

 

Posted Dec 8, '12 at 7:41pm

TheMostManlyMan

TheMostManlyMan

2,910 posts

Gender: Male
Age: 14
Hieght: 5,7"
Weight: 115 pounds
Workout: pacing when I have nothing to do
Diet: Frozen food
Food consumption: More than my older bigger brother (who works out)

 

Posted Dec 10, '12 at 1:53pm

GhostOfMatrix

GhostOfMatrix

11,692 posts

Knight

Incline dumbbell press:
90 x 4 - 6

Flat dumbbell press:
80 x 2 - 8
80 x 2 - 6

Dips:
BW x 5 - 5

Incline dumbbell flyes:
35 x 4 - 10

Flat dumbbell flyes:
35 x 4 - 10

Seated skullcrushers:
95 - 10
95 x 2 - 8

 

Posted Dec 11, '12 at 2:41pm

GhostOfMatrix

GhostOfMatrix

11,692 posts

Knight

Bent over rows:
205 x 4 - 5

Dumbbell rows:
100 x 4 - 7

Cable lat rows:
175 x 4 - 8

Cable lat pulldowns:
145 x 4 - 8

Shrugs:
320 x 3 - 10
320 - 8 (grip gave out)
280 - 10

Face pulls:
150 x 2 - 10
150 x 2 - 8
Gonna have to start doing these at the lat row/pulldown station because at the area I've been doing them the weight only goes up to 150.

300 calories burnt on treadmill.

Been doing cardio after lifting for about two weeks now, but only burning around 150 those days.
Today I decided to increase it to get myself ready for when I start cutting*. I don't jog or run, it's moderate paced walking. I set it to an incline position and the speed between 2.5 to 3.0. Takes around 30 minutes to get to 300.

*I realise I need to be in a caloric deficit to lose weight, but I'm just doing cardio now to build up my stamina. So when I do start cutting, I'm not out of breath and wishing the session was over when I do cardio.

I only eat about 400 calories for breakfast also, I'll incorporate intermittent fasting soon. Probably during winter break.

But I have a question: How many calories should I eat while cutting? I'm thinking 1500-1800, but I'm not sure. I think I eat around 2500-3000 currently.

 

Posted Dec 11, '12 at 3:26pm

GhostOfMatrix

GhostOfMatrix

11,692 posts

Knight