Yes, I am serious and I don't think it is necessary for ppl to pay to learn these things. In fact I believe in the free exchange of knowledge and information. I also believe ppl should research and learn to do things correctly from credible reliable resources. There is enough excellent information on the internet for ppl to learn from. That is why I gave you the opportunity to prove your go heavy theory. Go ahead link to something that proves you correct. Perhaps Mike Mahler? Not. You on the other hand believe that average ppl should shun the status quo for the routines of your giant ninja assassin friends, ridiculous. Yeahhh, who cares what the experts and teachers in Kettlebell trainning say. Do you even train with kettlebells? as for you spurious nonsense assumptive personal attack on me. You obviously don't know anything about me. You fail. lmao,,,you have become disturbingly horrible in your arguments spademan.

If you want a cost and space effective set of dumbbells I suggest these; http://www.powerblock.com/blocks.html you can keep expanding the set up to 130lb dumbbells with a combined dumbbell weight of 260lbs I suggest starting with the 5-50lbs and building from there.

since you seem to like splitting upper and lower body I will make my suggestion based on that split.

I suggest splitting the upper and lower body an resting a day between each workout, for example;

Mon. Lower Body
Tues. rest
Wed. Upper Body
Thurs. rest
Fri. Lower Body
Sat. rest
Sun. Upper Body
Mon. rest
Tues. Lower Bodt
etc...
etc...

every so often a optional 2-5mile walk on your rest day.

I suggest doing this program for 6-8 weeks. Then take a week off from working out to let your body rest. Then workout for 6-8 weeks and again rest for one week..etc...etc...

I suggest performing three sets for each body part with the same weight for 12-15 reps. For example if you do chest press on your machine with 90lbs. You would do 90lbs for all three sets. if you can perform all three sets for 15 reps with 90lbs. you would increase your weight to the next weight. I will assume the next weight is 100lbs. since most machines increase in 10lb increments. If you can not perform at least 12 reps for one of the sets. you would lower your weight next time. example; you do 90lbs for 15 reps the first set, then do 13 reps the second set, and on the third set did 11. you would lower the weight to 80lbs next time.

TO make weight progression simpler I suggest micro loading. here; http://www.theplatemate.com/brick.htm they sell a magnetic brick weight that comes in 5lb a increment. you can find them for sale online and ebay. So instead of going up or down in 10lb increments you can go up and down in 5lb increments. this will make progression simpler.

rest 60-90 seconds between sets and 90-120 seconds between exercises.


Lower Body:


3 sets of Janda sit ups; http://www.youtube.com/watch?v=JDLPFrpZdxM I suggest a rep range of 20-30 reps.

3 sets of Hyper extensions. I suggest a rep range of 20-30 reps.

3 sets of leg presses. 12-15 reps

3 sets of standing or seated leg curls. 12-15 reps

3 sets of calf presses. 12-15 reps


Upper Body:


3 sets of chest presses 12-15 reps

3 sets of seated rows or lat pulldowns 12-15 reps

3 sets of shoulder presses 12-15 reps

3 sets of upright rows 12-15 reps

3 sets of rope tricep press downs 12-15 reps

3 sets of cable bicep curls 12-15 reps. I would do these one arm at a time. if you have the handle attachment


If you want to spice things up get this. http://www.therackworkout.com/ then eliminate the tricep press downs and do dips at the end of your workout after bicep curls. Dips are like squats for the upper body. do 3 sets of dip for 1-15 reps then add weight.

I suggest eliminating the leg extensions, flys and pec dec movements and just progressing and sticking to the more fundamental exercises above. There is one fly movement that ppl could use but never do. It is the rear delt fly for the under used rear delts, here; http://www.youtube.com/watch?v=cdrh-xBr20c they can be done from the low pulley that you use for bicep curls. you would do this after the upright rows. do them for 3 sets for 12-15 reps.

so there is my 2 cents. If you get dumbbells let me know.

I will post it this weekend.

One arm dumbbell rows are good too. My favorite is incline bench dumbbell rows.

Went to go workout today but it seems that my rec has been taken over by the special olympics and I am not allowed to get huge today.

This...is unacceptable.

nice set up Randy

back to the gym on Monday I hope . and back to square 1 again . Hate being sick cause I lose all that work that I gained and have to restart it all over. bllllaaaaaahhhhhhh. Lost my weight but I felt my muscles weaken big time.

you're gonna have to get over the intimidation and get comfortable with the fact that you're just starting out and not on their level yet.

I WILL CRUSH YOU LIKE THE DOG DAMNED TAPOUT SHIRT SPORTING, 30X30 PANTS WEARING BUG YOU ARE!

Haven't even looked at the link yet, but...yes. I'm interested.



Also, thanks. You just gave me like a year's worth of exercises to learn.

That's retarded.

Hahahahahahah


hahahahahah

:whew-catchesbreath:

hahahahahahahaha






Remember he is short, but he is fat. Think 36X30.



I have posted this before in here, but I have these at home:



and a more compact version of this:

somebody's not keeping up.

somebody doesn't have time.

and

I thought of you the other night while I was in bed. Now don't get too excited. Well maybe you will. My wife was going through the big Costco coupon book we get once a month, and she handed me a coupon for $5 of a case Muscle Milk. FLEX?

well somebody needs to find the time cause it's THAT IMPORTANT. (I bought a pair of size 30/30 jeans recently. I'm still fat, but better.)



oh I bet you tell that to all the boys.

Only ones that I have an ambiguous online relationship with, with slight homosexual undertones. So probably no more than 15. 20 max.

I'm struggling with something right now.

I'm trying to eat every 2.5-3 hours right now, 5-6 meals per day. I'm playing golf a good amount this summer, but between drive time and time on the course, it takes around 5 hours out of my day. I'm looking for something I can put in my golf bag to eat at the turn of my round. Looking for something high in protein, relatively low in carbs and fat, which will stay fine in my golf bag for 3 hours or so under fairly hot temperatures.

Probably a turkey sandwich with mayo, or tuna.

mayo will not take the heat that mustard will. another though would be or smoked chicken

I think that means, "Consider smoked chicken", Zim.

HE IS TRYING TO KILL YOU ZIMMER

I'm not sure if drinking beer and eating like crap constitute smart and productive for my two weeks off, but it really has given me some major motivation to get back on the training wagon.

Beef Jerky.

I can only do four to five pullups without weights lol. I should start doing bb rows again.





yah lol, those T's look insanely dangerous.

anyways, all i did was play squash today. decent cardio workout. played for about an hour or so.

Jiu-Jitsu for 1:15 today, 40 mins of it was spent rolling/open guard/etc. Really tired for some reason and think I'm going to take it easy for the rest of the night.

No lift today cause it was my off day, but I ate well all day and played 18 holes of golf (walking about 4-5 miles) so that was some solid low-impact cardio for my off day.

Hit my numbers on all 3 lifts today, ****ing finally

I agree with TRB05 and suggest JuJu Jerky. It is made with sugar instead of salt so it is low in sodium and will give you a energy kick on the greens. I also think it is the most tender and delicious Jerky I have ever had, here; http://www.jujujerky.com/ If you are going to take creatine your salt intake doesn't really matter since salt works/assist with creatine. Another lil tip is that creatine performance is enhanced by lactic acid. So milk or non isolate whey protein powder will help improve your performance while taking creatine. Creatine assist muscles in converting lactic acid to energy. Btw non isolate whey protein powder is way cheaper than whey isolate. Isolate means they remove the lactose from the whey., which is helpful for the lactose intolerant.

I also suggest quinoa, here; http://en.wikipedia.org/wiki/Quinoa you can find it in most grocery stores. example of a quinoa commercial product; http://www.quinoa.net/145/154.html Quinoa is also of prime importance to vegetarian fitness enthusiast. Since foods like soy and flax are high in estrogen which can have adverse effects on males.

Super idea!

I really like the idea of walking up to 5 miles on your non workout days with your Ripptoes program. Walking can actually assist in speeding muscle recovery and doesn't have the potentially negative effects on your muscles and strenght development that running can have. So i suggest playing golf on your off days instead of the running on your off days. I suggest hitting the greens. that has to be way more fun than running, .

Yeah, it's definitely more fun, I think I'm gonna try to do one or the other, if I don't feel like going golfing (usually on weekends cause it's so busy) I'll go for a run. The only issue is that when golfing, your heart rate isn't really elevated because you have so much rest time during walks. I think that it's fine as long as I keep with the diet, spending 4.5 hours of your day doing something physical can't be a bad thing.

No, average people should not.

I pretty much agree with you, other than people can definitely go heavy early if they are careful not to be stupid about it.

I just wanted to see how you reacted to inflammatory and polemic posts since I've never attacked you before.

Fairly well, but the "fail" and "horrible arguments" tripe seems to be reactive and booty-hurt based.

Carry on with your well informed advice and discussion.

Thanks, lots of good info here.

First let me explain a little more. I do all the weight exercises (except abs) like this e.g.,

Rope pulldowns

12- 20 lbs
10-25 lbs
8- 30 lbs
6- 35 lbs (My max weight and try to hit close to failure)
12-30 lbs.

and then a second similar exercise for that group like
tricep extensions for an additional 12 reps like 12-30 lbs

One week is Wed-upper Fri- lower Sun- upper
next week is W-lower Fri-upper Sun- lower

I do 20 minutes of HIIT cardio Tu-Th-Sa

I write the weight and reps down each time and try to
increase in spots each week.

I love the Janda sit-up idea instead of normal crunches, etc and will definately add that.

Thoughts on the way I do reps vs yours? I like to start at a lower weight and warm up and build
to the higher weight. Does it matter much?

I have the bicep attachments and will try them one handed.

I have seen the rack dumbells and even looked for them used to no avail but will probably
spring for a set eventually. Even used regular dumbells are pretty pricey but I guess I'll just
add slowly.

Went for a run/walk tonight. It's a little over a mile in total, I prob run/walk about 60/40. Goal by the end of June is to be able to make it the whole mile and not be completely dead.

Kept on the diet well today again, got some fresh shrimp marinading for tomorrow, got a lift day tomorrow.

I started this diet on Tuesday I believe, according to my bathroom scale I'm down about 5 lbs. already, but it's tough to tell how accurate it is, and I know it might be a couple of months until I see some real results.

That actually is what everyone who trains or diets for an event does, lol. Two weeks is about average i would say. I do have a diet tip though; It is ok to splurge like a maniac once a week. Eat and drink what ever you want it won't really affect you. Your body can only process so many calories in a period of time. you can eat more calories in one day and it will have no impact compared to eating less calories over several days while exceeding your correct caloric intake. Food for thought. This doesn't mean all weekend like Fri, Sat, and Sun and then thinking i just spurged on the weekend when you just basically splurged half the week. It is also smart to designate the splurge day. For example picking a Wednesday to go crazy. by picking a day and sticking with it you won't lose track and can plan ahead and do something you might look forward to like going to a fancy restaurant instead eating a dozen doughnuts spontaneously and then saying ok that is my spurge day.

Zimmer I thought of some more foods. The important one I left out was Sun Flower seeds. They are very affordable and very high in protein for a nut. They also are, "in addition to linoleic acid (an essential fatty acid), sunflower seeds are also an excellent source of dietary fiber, protein, Vitamin E, B Vitamins, and minerals such as potassium, magnesium, iron, phosphorus, selenium, calcium and zinc.[5] Additionally, they are rich in cholesterol-lowering phytosterols."-Science Daily: Sunflower Seeds, Pistachios Among Top Nuts For Lowering Cholesterol

Beans would also be a fun choice. When kidneys beans (red beans) heat up they remind me of boiled peanuts.

I also wanted to further explain my statement on running to better assist you in how you run. I have said, "running can have a negative impact on Muscle mass and strength." That statement mainly refers to distance running. I say running not jogging or sprinting. My statement mainly pertains to running 5miles and over regularly. In fact short distance running or jogging a few miles and doing all out interval sprinting should not affect strength an muscle mass. Running, Interval running and jogging a few miles could effect your bodies ability to rest and repair depending on how much you do though. So if you find your self feeling tired or unmotivated maybe take an extra day off or cut back on the cardio.

You know I love you. I just felt your attack on me was spurious. I knew you where up to somethin....and then I was trying to give you the Buttsecks, . Even though you are saying my butt hurt, ;P. If some one can press 50lb dumbbells over their head for 15 reps then they could use the 20kg kettlebell. In Enter the kettelbell(ETK) Pavel suggest, "If you can bench less than 200lbs you should start with a 16kg kettelbell. If you bench more than 200lbs you should start with a 20kg." ETK also says, "Unless you are a power lifter or strong man you have no business starting with a 24kg kettelbell." Alot of ppl in the United states don't realize that ppl in the former Soviet Union. The ppl who are the most knowledgeable and have the most experience about trainning with kettlebells, do not really do kettlebell swings with two arms and one bell. If they do swings it is usually with a kettlebell in each hand or one handed. The Ultimate kettelbell exercise is the snatch not the swing. The swing is fundamental to the snatch though. "Anatoly Taras a spetznaut veteran and leading hand to hand combat expert from the soviet union says "once a fighting man can do 50 snatches perm arm, switching hands only once, with a 24kg kettelbell, he has reached a point of diminishing returns"-."_ETK. The Us Secret Service Counter Assault Team also focus on the snatch. The Us Secret Service Counter Assault Team test to see how many snatches can be performed with a 24kg bell in 10 minutes anything around or over two hundred is bad ass. So if your a super bad ass a 24kg bell is all you will ever need to get the most out of kettlebells. If you are strong get a 20kg. Average ppl should get the 16kg. Make sure you do not pick a weight you can swing but can not snatch because the snatch is where you want to end up.


Btw. I suggest swinging with a loadable T handle if you want to go super heavy. This is what the Hungarian Hammer Throwers do. You can load it up with plates and swing away heavy without constantly reinvesting in a new kettlebell. This would be excellent for heavy Two Handed Swings Hungarian style; http://store.sorinex.com/Hungarian_Core_Bl...ded_p/hcb-1.htm


and here is the legend of Kettlebells Valery Fedorenko. No matter how heavy or how many times you swing he will beat you; snatching 2 poods(70lb); http://www.youtube.com/watch?v=3Mw23f-V_3k pressing a 140lb bell; http://www.youtube.com/watch?v=jduKGOZJ1G8 and why can he do these things at his size? Because kettlebells are about heart, technique, form, and strength not weight.......but we do like to see who can do this sh it with the most weigh and for the most reps, lmao.


I miss the Movie Quote game. It was hard and required integrity. Kept my mind from turning to mush.


and thank you for taking it easy on me.

double post accideent, sooo here is my latest video blog; http://www.youtube.com/watch?v=gqAypbgaUKM

Alot of the protien bars aren't that great but would do in a pinch. EAS has some decent ones. Almonds are another good
nut to have in a pinch. Peanut butter would probably be okay as well with someting like whole wheat Ritz crackers. Again, not perfect but not real bad either.

Wifey and I bought some Hybrid (street/trail) Bicycles and got to ride for the first time last night. It was funny because I haven't rode a bicycle in 30 years and well, you know what they say. It's true, lol.

We basically just rode through a myriad of local subdivisions getting used to the seat and figuring out the gears about 5 miles or so. It was fun as hell. I'm a little sore not used to sitting in the awkward position and hard on the back and but (not that there's anything wrong with that). We're going to ride some more this morning and eventually work our way through the local bike paths. Weird enough my area has one of the most extensive bike path/trails in the world. Who knew?

Trust how you feel and how you look. Ignore the scale. The weight you lose early is water weight. The weight loss will slow after that. then it can go up when you gain muscle. Again, trust how you feel and look primarily.

Or you could get somethin like this; http://www.hammacher.com/publish/76163.asp if you do you should pay attention to it and adjust diet and exercise in accordance with your body fat and lean mass goals.

yvw, .

You are doing a typical bodybuilding progression in regards to weight and reps. The theory behind this approach is to work different types of muscle fibers by using different rep ranges and weights.

Picking a rep range of 12-15 and sticking with the same weigh threw all sets works the muscle threw the entire range of muscle fibers better. In other words when you do 12-15 reps you start with the red fibers and end with the white fibers. At first it may/should not feel that way. Because i suggest picking a weight you can easily do at first but once you get near that weight where you can barely get 15 on the last rep you will know that you truly worked your muscles across the full spectrum of their use.

The approach you are using makes it easier for the range of muscle fibers. you make it light and easy for the fast twitch slow fibers by going light when you hit their rep range which is what they are good at. Then you make it short and heavy which is what the slow twitch white fibers do well.

I want your red fast twitch to die from pain then hand off to the slow twitch so they can work their ass off by themselves. I other words I want you to make it hard on them.

This is the theory of lifting lots of heavy weigh for lots of reps. it makes you big and strong with functional strenght and endurance because you end up making it hard on all the muscle fibers. sounds easy at first but eventually you will hate me for it. lol

Your workout routine of; One week is Wed-upper Fri- lower Sun- upper next week is W-lower Fri-upper Sun- lower....I may be missing something this is the split I suggets too. It is solid.

I suggest on just doing one fundamental exercise per body part. (see routine i posted) no need for extra stuff. work on the fundamentals. Grind it out on the fundamentals and get results.

I am cool with your interval trainning, walking and the biking you are doing with your wife sounds awesome.

I agree tracking your weights is good. I just want to see you focus on getting 3 sets of 15 with the same weight while doing one fundamental exercise per body part that is where you will get results.

The Janda sit up is so much more effective than all those other ab exercise. and the swiss balls are cheap to buy.

Working your biceps individually will help balance out their strenght. you also will no longer be able to assist your weak arm with your strong arm. I suggest making sure you place your strong arm with your weak arm. Working one arm at a time will also help you better isolate the bicep from the stronger muscle that assist the biceps, the front delts.

and platemate makes 2 1/2lb and 5lb dumbbell magnet weights buying two sets(you need a set for each dumbbell) of 5lbs platemates will enable you to cut your set of fixed dumbbells in half. You would only need to buy the dumbbells in 10lb increments then. This will also cut your storage space in half, here; http://www.theplatemate.com/donut.htm I just cut your financial expenditure on fixed dumbbells in half, weeeeeeeeeeee! and yes the donut shaped ones work on hex dumbells, they use magnets. I know, I own some and use them with my fixed hex dumbbells. I also own the 2 1/2 lb hex set as well. I actually think the donut shape works better.


additional thoughts.


I do not advocate training to failure. I recommend you learn your own strength and stop on the rep before you fail. trainning to failure teaches your muscles to fail and makes for weak performance in the long run and can lead to injury. I want you to get to the point were you say your going to do it and it happens.

To maximize strength when doing pushing exercises. imagine you are pushing your body away from the weight. the wrong approach is to visualize pushing the weight away form your body.

since your at home, warm up by taking a hot shower for several minutes.


I am enjoying some beer so if any of this makes not the sense feel free to further quiz me.

The Promax Double fudge brownie are the best tasting bar. I have ever had. omg so addicting here; http://www.promaxnutrition.com/products/promax-bars/ almost all these bars have soy protein in them though. The estrogen in soy protein is very negative to your goals. Estrogen increases fat and reduces strength.

Awesome! I love the idea of bike riding with your wife. It is Win Win. Family time and fitness! Awesome!

That is a good start how about doing this. Pick a number of sets for a goal let's say 5. when you can do 4 reps for 5 sets. Increase to 6 reps and try to get to all 5 sets of 6 reps. keep icreasing 8 reps 10 reps 12 reps 15 reps and the add weight and start again with a low rep. i suggest ending your sets when you can't do your designated reps. so if you did 2 sets of 4 and one set of 3 rep. I would stop that day at 3sets.

I hope that made the sense.

Yeah, I definitely am trying to not expect results quickly. I realize that it's a long process, and I'm gonna stay committed at least through the end of the summer. I already feel much better, and I have much more energy throughout each day.

Sat 5-23

Squat
1x5x215
1x5x235
1x5x250
1x5x265
1x5x285

Bench
5x5x190

Power Clean
5x5x170

Turkish Get-Ups
5x13
5x27
5x41

Another solid lift day today. I felt a little weak in my second set of squats, but had a very strong final set at 130. Overheads were tougher than I remembered, so I dropped weight for the second set, then reupped it for the final set. Finished my lift with some jump rope action to get some cardio in, sufficiently tired today.

I've decided to weigh myself on the same scale, once a week on Sundays. Before starting this program, I was consistently around 260-262 on the scale, today I weighed in at 253.5.

Squat
5x120
5x125
5x130

Overhead Press
5x80
5x75
5x80

Bent-over Rows
5x95
5x100
5x105

Crunches
3x15

[quote name='zimmer4141' date='Sunday, May 24th, 2009, 4:23 PM' post='3124442'

I've decided to weigh myself on the same scale, once a week on Sundays. Before starting this program, I was consistently around 260-262 on the scale, today I weighed in at 253.5.

Squat
5x120
5x125
5x130

Overhead Press
5x80
5x75
5x80

Bent-over Rows
5x95
5x100
5x105

Crunches
3x15
[/quote]

good progress. I've only lost about 6 lbs this year and am at 210 lbs right now. I've been working out since Jan but I think it's because I've gained muscle as well. I def. look much better now than five months ago.
didn't workout today though. I've been going at least six to seven times a week to the gym but the wife wants me to go less now, so I've agreed to rest on mondays and wednesdays so I can spend more time at home while my daughter is still up.
First time I haven't worked out on a monday since last year, feels weird.

Another solid run today. Same 1.1 mile track, prob ran about .6 miles, quickly walked .5 miles.

I have yet to stray from diet, I think Wednesday nights I will probably eat some fried food because I get free food from this bar for running a trivia night there, so I'll try to limit it to chicken fingers or something, at least something with fairly high protein content.

Lift tomorrow, hopefully some golf or tennis later in the week.

I suggest doing Turkish get ups for a timed period while alternating hands. The standard time period is 5 minutes. These are awesome for your ninjaness.

Zimmer please take the time to watch this video on janda sit ups; http://www.youtube.com/watch?v=JDLPFrpZdxM

Well, the Bolder Boulder went well enough but I didn't finish as fast as I'd hoped. My time was 45:49. It's a two minute improvement over last year, so I'm happy about that. It's just nice knowing that I busted my ass since January getting ready for it and got decent results out of all the work. Now I have a better foundation to build on next year.

My nephew ran it again, for the second year. He's just too fast. He finished in 36:18, which was 5th out of about 350 16-year-old males.

Nice job on the race! It always feels good to have the hard work pay off.