Flying 200's = YES

I think these will become a Monday staple until I decide otherwise. I definitely enjoyed the tired/re-energized/slightly more tired/slightly re-energized/exhausted transition. After once around the track I was like, "This won't be bad at all." By the end of the 10th, I was VERY happy to be done.

Thanks, Guap. I dig 'em.

seems like you want to train twice a week. I have a feeling something like TRX would be good for you; http://www.fitnessanywhere.com/suspension_training/index.php the TRX Force bundle is cool; http://www.fitnessanywhere.com/page/000-94127/PROD/FTKMG you can take it with you and train out doors or train indoors and it is portable.


If you purchase one of the books i suggested earlier you could design your own body weight based workout program.


You could do those muscle ups. running and muscle ups a few times a week would give you gymnast like results. 3 to 10 sets of muscles ups 2 times a week, will make you like the mango.


Parkour?


you could do this if you have a gym.

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.

Abs:
Janda sit ups 3 set 20-30x

Legs:
squats for 3 sets of 12-15 reps
dumbbell or barbell deadlift for 3 sets of 12-15 reps

Chest:
dumbbell chest press or bench press for 3 sets of 12-15 reps

Back:
Barbell rows or one arm rows for 3 sets of 12-15 reps

Shoulders:
standing dumbbell or barbell presses for 3 sets of 12-15 reps
*upright rows with dumbbells or barbell for 3 sets of 12-15 reps

Triceps/Upperbody:
dips for 3 sets of 6 to 15 reps add weight when you can do more than 15. can't do dips do lying tricep extensions with a barbell or dumbbell for 3 sets of 12-15 reps....Dips are the best exercise though.

Biceps:
hammer curls or barbell curls for 3 sets of 12-15 reps

This workout can be done 2 to 3 times a week. You should rest 2 to 4 days between workouts. Never workout 4 times a week. you can work up to three sets. Perhaps start with 1 set of each exercise week one, go to 2 sets week two, and then 3 sets on week three.

*optional

Zone trainning is the right path. With so much trainning, you have to make sure you are getting the correct results. So you don't overtrain or waste your time. Efficiency is key. No real opinion on heart rate monitors other than; I agree you need one. Polar seems to be well regarded in the monitor market. The Ironman should be awesome, Just check online to see what others are saying about it.

You could do rope curls; http://www.youtube.com/watch?v=D8-tsu80t6Q Alternating Dumbbell hammer curls would be awesome; http://www.youtube.com/watch?v=Eo5oKel9XCs...feature=related

Hammer and rope curls will help strengthen your wrist.

Socal are you going to join the crossfit gym? If so are you going to do the crossfit workouts?

well, i had the stomach flu or something that gave me massive diaarhea for four days, good news is that I lost 3 lbs. Now down to a svelte 204 lbs. lol.

was able to bench 235 on the weekend for five reps on the fourth set.

did declines (240 on the fourth set) and incline bench as well. I'm mega weak on the inclines, I can only bench 165 on the incline.

So, I'm happy i did new weight on the bench and my shoulder isn't sore anymore.

I'm glad. I hated training when I ran track, but these were some of the only things that I enjoyed. I think the buildup and warm down for each lap is perfect.


Let me know how the short interval sprints go whenever you decide to throw those in.

here's a hint, if you want to get a bigger chest do incline press to build more muscle volume, and i'd say almost everyone is weaker incline than decline

I'm thinking I'll switch over after three or four weeks and see how I like the sprints. I'm glad I tried the Flying 200's before the 1's & 2's my buddy suggested. I don't see any way that I could have done that for 15 minutes and it would have really discouraged me.

I agree, that is why I suggest those for you. Hard line start/stop sprints are brutal on your body. You do 2-4 and think, "well this isn't so bad", then you do a few more and can't walk for a week.

If you are going to seriously start doing this type of running, I would consider going to Fleet Feet or some where like that and getting some hybrid track/running shoes. The difference between that and what you are used to will be night and day.

yah, i'm trying. usually i do inclilne dumbbell presses if I can.

Thanks! I never even heard of rope curls so that will be great on my wrist problem and I used to do hammer curls (years ago) but forgot
all about them. Given that I don't have to switch the weights around on the dumbells that wouldn't be a problem either.

As for the magnetic dumbells you listed a few pges back, it looked as if those went right onto my existing bars. The thing I hate is to stop
during a workout and unscrew the ends, add the weights 4 times to increase the weight. Given that i've spent a fortune on my workout
gym I would only want to add some dumbells at this point if they are cheap. I'll do it eventually but I might just go in increments and try
to find used ones or something.

I also will give a creatine update. I loaded for 3 days and after avs mentioned it doesn't really add much I just started taking it in the morning. It's about
16 days now and I believe that I have just started noticing the difference especially in my arms. It's not anything major or anything but I can "feel" a difference and feel and look a tiny more pumped at this point.

Tu 6-2

Squat
5x5x305

Bench
1x5x180
1x5x195
1x5x210
1x5x225
1x2x235

Cleans
1x5x165
1x5x175
1x5x190
1x5x205
1x5x215

Dips
5 w/15lb
5 w/30lb
5 w/45lb

JJ in a few hours.

Squats
5x95
5x115
3x5x145

Overhead
5x45
5x65
2x5x80
4x80

Power Cleans
5x80
5x100
3x5x110

Abs (Janda situps)
3x12

Felt good about the Power Cleans, I think my form was good throughout, they're definitely tough.

Hi gooch. I am going to have to very respectively disagree.

I present Belail's through explanation;

"The existence of the so-called "upper", "lower", "inner" and "outer" pectorals along with the assertion that it is possible to isolate one or more of these to the relative exclusion of the others in training, are among the most firmly entrenched myths in Strength Training and Bodybuilding circles. In fact none of these truly exist as either separate and distinct muscles or regions in a functional sense. Even though it could be argued that there appears to be a structural distinction between the upper and lower pectorals (and some anatomy texts do in fact support this distinction though not all do) because the pectoralis-major does originate from both the sternum and the proximal or sternal half of the clavicle along it’s anterior surface (it also has connections to the cartilages of all the true ribs with the frequent exception of the first and seventh, and to the Aponeurosis of the external oblique muscle), this is considered to be a common (though extensive) origin in terms of the mechanical function of the muscle. Thus the pectoralis-major is in fact for all practical purposes one continuous muscle with a common origin and insertion, and functions as a single force-producing unit. The terms upper, lower, inner and outer are imprecise and relevant only in order to make a vague subjective distinction between relative portions of the same muscle for descriptive purposes. They are vague and imprecise terms because there is no clearly delineated or universally defined border between them.

Further it is not physically possible either in theory or practice to contract one region of a single muscle to the exclusion of another region or regions (as a Biomechanics Professor of mine once demonstrated to a bunch of us smart-ass know-it-all’s taking his course, using EMG analysis). When a muscle contracts it does so in a linear fashion by simultaneously reducing the length of its constituent fibers and thus its overall length from origin to insertion. Even where a single muscle is separated into multiple functional units that are clearly defined such as the triceps (which are referred to as “heads” by Anatomists and Biomechanists), because they share a common point of insertion in order for one head to shorten all must shorten. This only makes sense if you think about it because otherwise there would be “slack” in one when the other shortened, which as we know does not occur. Note that there are some special cases where one head of a muscle must actually lengthen when the other shortens (e.g. the posterior head of the deltoid in relation to the anterior head during the positive stroke of fly’s), the point however is that even in these special cases there is no “slack” because there is in fact contractile activity (whether concentric or eccentric) throughout the muscle.

That is not to say however, that all fibers in different areas, or heads are necessarily shortened to the same degree during a particular movement. Depending on the shape of the muscle, the joint geometry involved, and the specific movement being performed, fibers in one area of a muscle or head may be required to shorten more or less than in others (or even to lengthen) in order to complete the required movement. For example during a decline fly though muscle fibers in all regions of the pectoralis-major must shorten as the upper arm is drawn towards the median plane of the body, because of the angle of the arm in relation to the trunk the fibers in what we commonly refer to as the lower pecs will have shortened by a greater percentage of their overall length than those in the upper region of the muscle by the completion of the movement. Conversely when performing an incline fly there is greater shortening in the fibers towards the upper portion of the muscle than in the lower.

Many proponents of the so-called “isolation” approach to training claim that this proportionally greater shortening of the fibers equates to greater tension in the “target” region than in others, and therefore stimulates greater adaptation; but this is completely at odds with the cross-bridge model of muscle contraction which clearly shows that as fiber length decreases tension also declines due to increasing overlap and interference in the area of the cross-bridges. Some also contend that the fibers called upon to shorten to a greater degree tend to fatigue faster than others and that therefore there is greater overall fiber recruitment in the region where this occurs, and thus a greater stimulus to growth; but there is no evidence to suggest that a fiber fatigues faster in one position than in another in relation to other fibers in the same muscle. In fact it has been shown that Time Under Tension (TUT) is the determining factor in fatigue and not fiber length. In fact fiber recruitment tends to increase in a very uniform fashion throughout an entire muscle as fatigue sets in.

The ability to “isolate” a head, or region of a muscle to the exclusion of others by performing a particular movement, or by limiting movement to a particular plane and thus develop it to a greater degree, is a myth created by people who wish to appear more knowledgeable than they are, and has been perpetuated by trade magazines and parroted throughout gyms everywhere. It is pure non-sense and completely ignores the applicable elements of physiology, anatomy, and physics in particular. Quite simply the science does not support it, and in most cases is completely at odds with the idea.
Regardless of the science however, many people will remain firmly convinced that muscle isolation is a reality because they can “feel” different movements more in one region of a muscle than in others. This I do not dispute, nor does science. There is in fact differentiated neural feedback from motor units depending on the relative length of the component fibers, and this feedback tends to be (or is interpreted by the brain as) more intense when the fibers in question are either shortened (contracted) or lengthened (stretched) in the extreme. However this has to do with proprioception (the ability to sense the orientation and relative position of your body in space by interpreting neural feedback related to muscle fiber length and joint position) and not tension, fatigue, or level of fiber recruitment. Unfortunately it has been seized upon and offered up as “evidence” by those looking to support their ideas by any means available.

Muscle shape is a function of genetics and degree of overall development. As you develop a muscle towards its potential, it does change in appearance (generally for the better) but always within the parameters defined by its inherent shape. A person who tends to have proportionately more mass towards the upper, lower, inner or outer region of his or her pectoralis-major will always have that tendency, though it may be more or less apparent at various stages in their development, and in most cases appears less pronounced as overall development proceeds. That is not to say that training a muscle group from multiple angles is totally without value. In fact we know that even subtly different movements can elicit varying levels of fiber recruitment within a muscle in an overall sense (i.e. in terms of the percentage of total available fibers) due to differences in joint mechanics, and neural activation patterns, as well as varying involvement of synergistic and antagonistic muscle groups involved. So by all means experiment with different angles in your training, but don’t expect to be able to correct so-called “unbalanced” muscles this way, or to target specific areas of a particular muscle. Work to develop each of your muscles as completely as possible and shape will take care of itself. If you want to worry about “shaping” you should pay more attention to the balance between different muscle groups and work to bring up any weak groups you may have in relation to the rest of your physique."


So by Doing a incline exercise you enable the extremely strong front deltoids better ability to assist the Pectoralis major. That works the muscle less and creates less volume in the Pectoralis major.

The best exercises for increasing volume/mass in the Pectoralis major are;

Dumbell Chest Press flat
Barbell Bench Press Flat
Dips.

Again, I am very glad I could help! I have a couple of other ideas/thoughts/answers

The Magnetic dumbbell suggestion pertains to two things. 1. If you purchase a set of fixed dumbbells. they will enable you to save money by not needing to buy a dumbbell every 5 pounds. you could get a set of 10's, 20's, 30's 40's, 50's, etc..... and add the 5lb magnet set to the ends to get 15's, 25's, 35's, 45's, 55's.....they are quickly and easily attached to fixed dumbbells. 2. I also suggestd the weight stack magnet so you can go up in smaller increments on your machine..It is easier to make small jumps in weight to progress up in weight. that is called micro loading. micro loading just makes it smother and easier to progress to new weights.

If you want to micro load on a plate loaded dumbbell you would just use light plates. Sounds like you have threaded dumbbells. Threaded Dumbbells are a b.itch to change.

You can also do rope curls one handed. It can also be fun and good for your grip and wrist to grab both ropes in one hand when doing one handed rope curls. a wide grip challenges the wrist and forearms.

You can also go to the hardware store or your garage and do some sledge hammer leveraging for your wrist and foreams. here is some good slegde leveraging info; http://www.straighttothebar.com/2009/02/ha...nto_the_wr.html if you have standard plates you could also use this; http://www6.mailordercentral.com/ironmind/...asp?number=1255 or http://www6.mailordercentral.com/ironmind/...asp?number=1260

Wise choice to not load. Saves money and butt hurt. No to mention the excessive calories you ingest if you are maximizing the uptake process, which you really should do if you are loading or the butt will really explode with the hurt.


Keep it UP!

Thanks, dude. That's a lot of stuff so it will take me a while to sort through and decide what I like. I appreciate all the suggestions, though. I really need to start compiling a list of these posts with stuff I'd like to try.


Last night I just focused on doing push ups because I wasn't feeling particularly energetic. I'm interested to see how I progress with Hindu push ups, because right now I just feel really awkward and can only do like eight at a time. I'm sure it will take me a while to get the form down.

Tonight I'm planning on doing an hour-long (or more depending on how I feel) run at a pretty slow speed. For some reason I'm not at all worried about the physical part of the run, but I get pretty bored after like 30 minutes if I'm not running "hard".

I've printed a few out, cut past a couple into word. But I am afraid as this thread grows a lot of good stuff will be lost.



Last night went on a two mile walk with the family to the park and back. It was a good post-killer workout from the weekend exercise to stretch out all my muscles. Day two of my workout tonight.

I'm in the process of going back a few pages and doing the same thing.

...and since I'm going back looking for old stuff I just realized I missed these last week. Thanks, guys. It's appreciated.

And my nephew runs indoor/outdoor track and cross country in high school. He's going to be a junior next year and he's just stupid-good at it.

Judo @ 11:30, JJ @ 4:45.

how can you workout so much during the day? I'm envious. r u a professional poker player?

Ran for 60 minutes last night. Got about 6.9 miles in. I'm pretty sure this was the first time I've ever run for that long so I took it really easy. I think I'll keep doing this once a week and step it up just a bit each time because I definitely wasn't exhausted by the end of it. My legs and feet are pretty sore today, though.

I also scoped out the stair situation at the stadium here. It's looking like I may end up doing some trespassing if I'm dead set on using the stadium on campus. I got there a bit after 7pm and there were a few high school football teams practicing on the field and I saw one large sign that said "Keep Out!" It was easy to get into the stadium, but I'm thinking those entries probably get locked up after practice ends. I figure I'll show up on Friday and see what happens.

The half marathon I was considering running is a lot sooner than I had anticipated - as in Sunday. I'm only 50/50 on whether I'll end up doing it now. It's two hours away from here, so I'd have to drive the two hours on Saturday, run the race on Sunday morning, and then drive the two hours home (stay free overnight with family). That's not sounding too appealing at the moment, but we'll see.

Got is some swimming last night. This was the first night that I was using the new drills that I am trying to learn from the videos. It was a really good session, I ended up spending about 30 minutes in the pool and feel that if I keep working at this i will have a very effecient stroke. With my old freestyle it took me 21 strokes to get across the pool. Working with the drills, at the end I was making it across in just 12. So that was good. I need to watch it again to see areas that I can improve on and also to make sure i was doing everything correctly. The guy says that it should take a few months to get everything completely streamlined, so hopefully by the time the next sprint comes along I will have it down.

Softball tonight and then I will try to get in a few miles running tomorrow.

I like to spend as much time enjoying life as possible.

Thurs 6-4

Squat
5x5x260

OH Press
5x5x180 (New PR for reps/in gen, not sure that all of them were "**** the hammer-clean". Def had some knee action involved. Felt near dead on my last 2 sets)

DL
5x5x355

Weighted Pullups
5x17.5lb
5x32.5lb
5x47.5lb

Did some prone bridges and general stretching to finish

JJ @ 6

Duh, I get it on the magnetic plates now.

I am trying to figure a way to post my cardio.

min speed incline
2 3.5 3
1 4.5 3
1 5 3
1 5.5 3
1 3.5 4
1 4.5 4
1 5 4
1 5.5 4
1 3.5 6
1 4.5 6
1 5 6
1 5.5 6
1 3.5 3
1 4.5 3
1 5 3
1 5.5 3
1 6 3
2 3 2 (cool down)

I know alot of you guys burn 30 minutes at 6 mph but i'm an old guy so lay off, lol.
I do really try to give a level 10 intensity at the peak levels and I'm pretty spent
when i'm done. These levels are way above what I started at 4 months ago and
on the verge of moving up again.

Upper body again tommorow and looking forward to it. I am still really noticing the
difference with the change in the workout from last time 4 days later so this workout
should be even better.

Also i've noticed more difference in the tummy after doing the Janda crunches more
than anytime doing all the other ab stuff.

That's really the only thing I would worry about, progress. So that's awesome.

Dolfan, i thought this may interest you. Colorado Parkour; http://www.coloradoparkour.com/

this is is parkour; http://www.youtube.com/watch?v=x98jCBnWO8w

Yeah, I checked out parkour when you mentioned it in a previous post. I'm not sure I've reached that "running over and jumping off of everything in my path" level of fitness yet.

Plus, I'd seriously injure myself and possibly others.

, I think they have different levels. The parkour community is trying to package their basics into a fitness movement. it may be more fun and easier than you think. Don't let those parkour stars deter you. here is the local classes; http://www.apexmovement.com/pkfr.html Quote from site, 'The Fundamentals of Parkour Class is an introduction to parkour and parkour specific fitness. Highly structured and designed to progress from week to week, this class teaches the fundamentals of parkour, promotes a high level of physical fitness, and emphasizes the relationship between the two."

There are approximately 2,000 steps in the football stadium. With any luck I'll be able to get in again tomorrow and give it a go. Tonight was further recon.

Are you the Dude from Big Lebowski?

Cause that would be incredible!

So, in terms of bench vs. squats, what is considered a normal ratio in terms of the weight that you can lift for those exercises?

I can bench 225 but can only squat 185. I think it's weird that my pecs are stronger than my legs or is this normal? I'm thinking I should be able to squat more than I can bench.

Socalpoker, great that you are enjoying life.

as for workouts, I did some back work and squats yesterday.

lat pulldowns, barbell rows, close grip pulldowns, machine curls and squats No workout today, golfing at 7 am tomorrow. Riding though, so doesn't count for exercise I guess.

Bench 1.5x body weight and 2x body weight for squats....an 2.5x for dead lift.
This may help too; http://www.exrx.net/Testing/WeightLifting/...hStandards.html

Squat and DL are the two best exercises for determining how "strong" you are if you want to put it that way as well as the two best strength building exercises you can do. I find OHP to be much more difficult than bench. You're right in thinking it should be the other way around, but not too many people focus on building powerful legs and instead go for the showy muscles like bi's and chest.

I've been meaning to ask you and everyone else, what workout regimen are you on right now?

OHP is my favorite. I love them. OHP and the bent press use to be the strength exercises of choice for old time strong men. I am about to go after the inch dumbbel. i want to lift it overhead before i die. inch dumbbel info; http://www.youtube.com/watch?v=3pY9TgDB_E0

Somebody drastically miscounted the number of steps in the stadium. There are approximately 2,000 per side (We have open endzones).

In the spirit of miscounting I only ran half of them, which was plenty for now. I almost fell down on my last set going up, my legs were pretty much dead weight.

But, holy shit, if I actually stick with these once a week for the summer I think I'll be pretty god damn happy.

Sounds like you really pushed it to the limit! WTG! Keep it up, you will be in awesome shape and jumping off buildings parkour style in no time .

showin off da muscles; http://www.youtube.com/watch?v=6pVMYE3vyGQ...re=channel_page

thx. I weigh 204. I can bench 225, squat 185, deadlift 225 (315 for 2 reps). I've got a long ways to go.




I'll def. work on my legs more. my lower back has some minor issues, I go to the chiropractor every 2 weeks for adjustments, maybe a small reason why my squats and deadlifts aren't where they should be. I think a larger reason is that I haven't spent as much time on them.

I don't follow any particular regimen. I basically have 2 types of workout sessions. Back and bi days vs. Chest and tri days. I will add squats and deadlifts once in a while. I'll throw in some treadmill work and play some squash now and then. Now that my pool is open for the summer, I'm going to swim prob at least once a week.

Sat 6-6
Squat
1x5x250
1x5x270
1x5x290
1x5x310
1x5x330

Bench
5x5x220

Cleans
5x5x200

TGs
5x17.5lb
5x32.5lb
5x47.5lb

a Janda Sit Up device to help with doing Janda Sit Ups; http://www.dragondoor.com/p12.html

So, after one week of my "I don't know what the hell I'm doing so I'm just doing random stuff to change it up" workout, I've decided that I must be doing something right because I am really sore in places that haven't been really sore for a while. I'm looking forward to another week of it. I'll probably stick to this routine until the end of June:

Monday - Flying 200's
Tuesday - Push ups/abs
Wednesday - 60 min (or more) run
Thursday - Push ups/abs
Friday - Steps
Saturday - Push ups/abs

The push ups/abs days are subject to change based on what I feel like doing that day. I might do one, I might do both, I might do something else entirely. I got an 8-week push up program from Fryer that I started last week and really only need to do them twice a week, so that leaves some room for something else if I should choose.

Dolfan, Back/pull??? You should be trainning back if you are trainning chest/push. You will pull your shoulder girdle forward if you do not balance your trainning. The Hindu Push ups work the back during the forward rowing phase. The Power ups also work both the push and pull that your upper body needs for a balanced physique/results.

Yeah, I'm going to be throwing some Hindu push ups in on my push up days. But thanks for reminding me, I wanted to start doing pull ups again this week. I'll only have one day at the gym each week (for the long runs) so I'll only be able to do them once a week.

If you have the resources do some dips instead of push ups too.

I scanned 2 pages from Men's Health (that I planned to start, but haven't) that I sent him.

If anyone wants to see them, PM me your email addy.

Good call. Revision:

Monday - Flying 200's
Tuesday - Push ups
Wednesday - 60 min (or more) run, pull ups/dips
Thursday - Abs
Friday - Steps
Saturday - Push ups/abs


I haven't done dips or pull ups for a long time. Should be interesting to see how much I struggle with those.

It's a miracle. Guess who went and did a half hour of cardio and 150 crunches today?

I think I've developed a lower back thing. It's been feeling weird, resulting in tightness and a dull pain in my right hammy area. Well, this morning it hit it's peak and I couldn't bring my right leg up to put on my sock. Yay for me. I couldn't reach down far enough either. Too tight. It loosens up by the end of the day with activity, but doesn't completely go away. Fortunately, it didn't affect my time on the bike or doing abs, and I tested the elliptical and that seemed fine too. I'll do cardio for a week and it if goes away, great, if not, I'll slowly work some light weights into the mix.

I'M BACK BABY

pardon the pun

Friday
Shoulder press with outrig 3x15x70
Chest press with outrig 3x15x90
MidRows 3x15x100
Tri-extension 3x15x80
Weighted arm curls (bi's) 3x15x100
Instead of using the bar or rope I have a horse-collar thing the gym
came with that has 2 handles and used for weighted ab crunches. I was
able to use it one-handed which worked great.

Saturday
Treadmill

Sunday
Leg extensions 3x15x80
Leg Curls 3x15x80
Calves press 3x15x150
Janda crunches 3x15
Hyper ext bench 3x15x20 (holding 2 ten lb weights)

Rode bike an hour in the evening