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[REQUESTED] Health and fitness

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Posted Dec 20, '12 at 1:40pm

rayoflight3

rayoflight3

435 posts

It probably wouldn't be a great idea to add mass because I'm in varsity XC and I'm a sprinter for T&F, so I need to be small. I lift solely for power.

Hm, a lot of distance runners are pretty light, but for sprinting, which is much more power-reliant, it'd be a good idea to build a muscular base from which you can train CNS efficiency, especially at only 100 lbs.

 

Posted Dec 21, '12 at 2:21pm

GhostOfMatrix

GhostOfMatrix

11,693 posts

Knight

Overhead press:
140 - 5
150 - 3
160 - 3
160 - 1
115 - 8
115 - 6
95 - 8
95 - 6

Weighted dips:
25 x 4 - 5

Lateral raises:
30 x 3 - 10

Front raises:
30 x 3 - 8

Lying skullcrushers:
95 x 3 - 10

Face pulls:
150 - 10
160 - 10
170 - 10
170 - 8
Turns out the pin is long enough for me to add weight plates, so this exercise is saved for now.

300 calories burnt on treadmill.

 

Posted Dec 21, '12 at 3:16pm

Ballkipz

Ballkipz

1 post

Nice job matrix, quite informative!

 

Posted Dec 21, '12 at 4:01pm

GhostOfMatrix

GhostOfMatrix

11,693 posts

Knight

Created a bodybuilding.com account and filled out some stuff, they gave me this:
http://i.imgur.com/tX9dE.png

Not sure if body fat percentage is true. I've never measured mine (and I don't know how), so I chose it based on the pictures they showed me. However they didn't look that accurate, the people above 20% were all very fat and with very little muscle definition, but I have muscle definition and don't look like them. Not even similar, but I'll guess mine's between 20-25%.

 

Posted Dec 22, '12 at 3:26pm

GhostOfMatrix

GhostOfMatrix

11,693 posts

Knight

Trained fasted today. My eating window for now will be 3pm-10pm.

Deadlifts:
250 - 5
280 - 3
320 - 1
405 - 1
320 x 2 - 3

Front squats:
185 x 4 - 5

Barbell curls:
95 x 3 - 6

Hammer curls:
40 x 3 - 8

Concentration curls:
25 x 3 - 10

Hamstring curls (lying):
95 x 2 - 8
95 x 2 - 6

Calves (seated):
100 - 15
130 x 2 - 10

 

Posted Dec 22, '12 at 3:27pm

GhostOfMatrix

GhostOfMatrix

11,693 posts

Knight

Oh, and 300 calories burnt on treadmill. I didn't feel much of a difference in performance while training fasted, except for on deadlifts and cardio.

 

Posted Dec 22, '12 at 8:39pm

SaifurRahman

SaifurRahman

73 posts

Really GhostofMatrix, you should be a fitness trainer.

 

Posted Dec 22, '12 at 9:03pm

GhostOfMatrix

GhostOfMatrix

11,693 posts

Knight

I'm considering getting a foam roller tomorrow/sometime next week. Anybody know what I should look for? I want it to be able to get the job done and not break easily, but I don't want to spend too much on one.

 

Posted Dec 23, '12 at 12:37am

rayoflight3

rayoflight3

435 posts

Here's an interesting article about the hypertrophic effects of blood flow restriction while training. And here is Alberto Nunez demonstrating and discussing it.

Definitely more of an advanced technique though.

 

Posted Dec 26, '12 at 4:52pm

GhostOfMatrix

GhostOfMatrix

11,693 posts

Knight

Deload workout:

Incline bench press:
185 x 4 - 6

Flat bench press:
185 x 4 - 6

Overhead press:
100 x 4 - 6

Dips:
BW x 4 - 4

300 calories burnt on treadmill.