So I like the leg day in there, I was basically using the running (I do some Mtn Biking as well) for my leg work, so that will strengthen that up. Why do you suggest only doing one Ab exercise at a time?

On the one arm dumbbell chest press, I have done a similar exercise except instead of being on the bench you work on the ball. I'm not sure if it matters or not which one is done, but let me know if there is a huge difference between the two.

Thanks for the suggestions.

The simple answer. Because that is all they need. Doing more will not make your abs show more. spot reduction is a myth you can not burn fat off your abs or any other area by working that area out. your body will take fat from where it sees fit. your abs are like other muscles except they like fore arms recover quicker. that is why I added them on day three too. So instead of working them once per rotation you are now working them twice per rotation. I am also treating the abs like other muscles in your workout and since I am suggesting only three sets per body part i see no productive reason to treat the abs differently..other than they recover quicker.

also the alternating muscle group with abs is the lower back. I also feel it is more productive to alternate the lower back with the quads. alternating both would be excessive. So I choose the more productive muscle group to alternate with lower back. have fun alternating between squats and deadlifts, lol .

I did a lil more thinking I think you will achieve more productive results with a rep range of 12-15. and remember to progress. I suggest; when you can perform all three sets for the max of the rep range with excellent form increase your weight.
If you can not perform all three sets for the minimum of your rep range decrease your weight next time.




I prefer doing them on a bench. the stability ball adds bouncyness which can also assit the weight up this is the trade off for decreased stability. I feel the exercise is better on a stable bench. The off balance challenge will still be there.

and the width of the ball makes it more stable than you may think. try one arm chest presses on the bench and let me know what you think.



Your very welcome.

and stick to the hard exercises! avoid flys, pec decs, decline and incline. Just grind out the fundamentals.

Still consistent with my 5x5, just been too lazy or indifferent to post my workouts. I found some form check vids I made a while back on the main lifts in my workout: cleans, squats, OH press, bb row, bench if anyone is interested.

Sure, I feel my squat form is terrible as of late.

Went on vacation but still managed to keep up pretty much since the hotel had a workout room and I did some biking.

Home on Sunday

Mon-Cardio
Good run on treadmill and was a little worried since I hadn't been on it for a week but maxed out
really good so I'd give it a 9.5

Tue- took an off day, actually overslept, probably jet lag.

Wed- Upper body
Good workout this morning

Shoulder press
dumbell chest press
lat bar for back
tri-extensions
bicep curls

3x15 on all sets

skipped the bent over flys since I was running short of time and was almost finished when I caught it.

Sure, I am interested.

Remember to increase the weight next time then. progression is key. Good job staying on track!

heres a start avsfan

imo

1. excercise should be fun, if you are active you are headed on the right track, start small and as you get in better shape you will naturally want to add more and or harder things

2. try to not do the same thing all the time, running for instance on a treadmill is useless i my mind after a certain point as your muscles will adapt to the excercise and minimize the work it was to do. the whole key to crossfit and the p90x system is to change excercises, on this they have it right

3. i think a mix of cardio and strength training is a must, how much is up to your goals 90/10 60/40 50/50 ?

4. free weights always if possible, they work so many smaller muscles as they work the big ones

5. ladies don't want to get "bulky"? lower weights and higher reps done faster


i'll put down my week here, ask anything you want about any part of it that you would like expanded

jiu jitsu and kickboxing 4 times a week for 2 hours per session, great cardio and great strength building

i walk about 20+ miles per day on days i work at the restaurant

biking, downhill for about 4 hours once or twice a week, xc for about 2-4 hours per week

stretching daily if possible, some yoga in there but mostly a good boxing/martial arts stretch

rock climbing, depends on the weather, but 1-2 times per week, about 2 hours sessions

gym, barely even in the summer, in the winter will do 1 hour of cardio broken into any of these: stairmaster, rowing, biking, treadmill and then some weights which i really don't like that much, most of my weight training is fighting oriented so it doesn't apply to most peoples needs and wants

circuits 4 (if i don't get lazy) times a week, circuits are 2 rounds of 10 minutes, 30 second intervals of the following:

running in place high knees with hands up
sit ups
push ups
burpees
fast punches moving in alternating forward, left, right, up and down
squats with hands held out
lunges
hindu pushups
running in place and punching
sky reach push ups
situps
burpees
squat and front teep kick
bear walk
reverse lunge
sprawls
fast punches moving forward, back and side to side
skippies
fast punches running in place
planks

the order gets mixed up here and there and when i am a real sadist we wil do the second 10 minutes in 15 second intervals

then usually 2 rounds of 5 minutes for abs in 30 second intervals, i'll post these if anyone wants them

i do some dumbell work after these that are boxing specific

in the winter i ski, tour and mountain climb in place of biking and rock climbing

my buddy is trying to get me into stand up paddling

Been a while since I checked in, but it's also been a while since I've had a consistent week of exercising so that makes sense. I've been all over the place the past few weeks so it's been hard to stick to a routine but I've still been fitting in runs and stuff where I can.

Tonight, I started the sprints that Guap suggested a while back. I did 12 of about 50 yards (I estimated) with a minute rest in between. I was definitely sluggish by the last few, so that was good. I did an 800M run as a warm up and jogged/walked 800M as a cool down.

Tomorrow is abs and then I'll be doing stairs again Friday. Stairs have become my favorite new routine of the summer. But I certainly don't think that on my last few steps of each set.

wow guys, too much reading in this thread lol

just dropping by to say I'm still working out. Ran 2 miles today and did some back and bi work. Down to 201.4 lbs now. Woot! Hard to say, but I think i can be ripped at 180 to 185.

It's weird, I haven't really increased weight the last few weeks but the exercises are more controlled
and I actually feel more sore after the workouts so I still feel like i'm progressing and will look to add
a little more soon.

Ran again this morning, good run.

You know what, I totally agree with what you are doing and in the long run you will be able to progress better because of what you are doing (you are actually learning to recruit more muscle fibers into the movements this way). I actually will not increase my weight until I can do two workouts back to back hitting my target reps with perfect and I mean perfect form.

Whatsssssssss up!!!!!!!! You switch to a 5x5 yet?

Keep checking in, . I think Gooch may have some excellent info for you.

Gooch where is the "whats fcp eating" thread"????? I went to Comme Ca tonight and want to post my meal, Damn It!

*****edit; I founds it!

Hello Gooch and Welcome to the thread!

I think Gooch has lots of good info on leading an active lifestyle out of the gym and also brings some great tips and experience with Crossfit style trainning.




You are correct about the fact muscles will adapt. They can also adapt to running off the tread mill. To prevent the muscles from adapting ppl must constantly challenge them whether this is on a tread mill or not is not the real issue. Of course running or walking different courses outside can challenge the muscle in non obvious ways. I think crossfit works because it mentally stimulates ppl in different ways so they can take on extreme caloric trainning session without burning out. I think p90x is garbage. To make physique mass and strength gains you really have to grind out the progress on the basic exercises and learn to recruit more muscle fibers into executing those basic movements



For the record I am a big advocate of the 12-15 rep range. women can experiment with other rep ranges even the low ones like 6-8 with out too much concern for adding muscles. for women to add muscles they have to increase their testosterone intake(drugs) the estrogen in womens bodies will go along way in preventing them from bulking up. Also, fast ballistic movements are excellent for increasing strenght. women should not fear or shy away from normal controlled reps with proper form.




you have experience with a awesome range of body weight exercises. I hope Dolfan takes note of this. Socal_j is also active in jujitsu!

I have a suggestion for you Gooch. We here are big on The Janda Situp please take time and check this out; http://www.youtube.com/watch?v=JDLPFrpZdxM we are like the the cult of the Janda Situp here, lol.




Dude, Awesome!


I would love it if you posted some of you extreme trainning here

is now

kettlebell swings one handed or two handed

*dumbbell dead lifts 3 sets of 12-15 reps
*dumbbell squats 3 sets of 12-15 reps
standing calf raises 3 sets of 12-15 reps

I lhave switched the deadlifts and squat order in my routine. I feel the deadlifts give a good warm up to the squats. The squats are more challenging on my gripp so I like them at the end.

*switched

I have to say those sprints were obviously working some shit in my legs that had been dormant because I am SORE. Did a good set of abs last night, and will be doing steps at the stadium tonight.

thx bro



i don't run very much at all due to very bad knees, but when i did, i would though in some change of pace in there to really max the heart rate and then slow to recover, as i said most of my training is for fight fitness so beeing able to recover quickly between rounds is what i was going for, change the running route frequently, and do hills, running up hills is great for building strong legs

now i just run to do a quick warm up of the legs, any serious extended leg work is done on the bike and involves as much hills and i can get, seeing as i live in a ski resort, there is no shortage of them



i can c/p some stuff on reps and % of max for anyone who wants them from another buddy who is on his masters in this, its not my thing so i never paid too much attention but i'll go get it if anyone wants it, he lifts hard and heavy

for me, when i do hit the gym i want a combination of strength without losing speed or adding too much size as i don't want to fight above lightweight, i will do a number of lower weight high rep sets (as muhc as 50) and one low rep heavy set, for punching i don't want the muscles to get used to slower movements (this is something that was passed on to me by my boxing coach and since he has trained world champs i just take his word for it, no personal research)

repeated boxing movements done fairly quickly gives me good stamina and keeps muscle growth slow, but still growth





good to note,

i do those sit ups already, thanks

our situp circuits consist of variations of these in 15 or 30 second sets for 3 or 5 minutes:

-sit up
-sit up with a double crossover at top
-sit up with 3 punches at top (left right left if standard, right left right if southpaw)
-crunch feet down
-crunch feet up
-crunch hold for 3 seconds
-bicyles
-leg raises to 45 degrees, toes pointed, legs straight, HEAD OFF GROUND (very important for all those)
-same as leg raises but rotate in small cirlces, first counter then clockwise
-scissor crossovers
-flutter kicks
-janda
-on side, knees brought up to chest and extended out
-half sitting, legs in and out straight with arms out and in, we call them rows, might need to film this one
-pike position reach for toes
-planks
-plank with one arm straight out
-plank with one leg crossed over
-arms and legs straight out, touch elbow to opposite knee, try to get to outside of knee, might have to film this to, change side, rinse repeat
-and this is the coup de grace, one leg straight out toes pointed about 4 inches off ground, the other at at least 45 degrees pointed better if closer to 90, reach for upper legs toes with both hands


i'll put together some fighting related excercises for this thread over the next while

Finally back to the gym today. Been way too long. Probably lost any progress I had going, especially cardio wise.

Started this today though. Though I was going off memory, and for some reason thought you had the hammer curls in there.

Didn't do hammer swings or dips. By hammer swings, do you mean with a sledgehammer, or is that like the cable pull thing? (Or would that work for it if not?) I actually forgot about the dips, but I would need to do assisted ones anyway, and I was pretty wiped from just doing 2 sets of everything instead of 3. I didn't want to go too hard on the first day and be too sore to move tomorrow.

Was a really good workout even missing a few things.

Also did the 12 minute warmup on the elliptical.

Awesome! Way to get back on track! EL Guapo Has some awesome info an experience on Sprinting and Running.

Go for it. We have more than a few ppl here who use Rippetoes "Starting Strength" I think that will either affirm what they are doing or give them something to think about.



Sounds like solid advice.

It seems like fight trainning is getting hip to ballistic strength/endurance sport specific trainning such as Kettlebells and Macebell trainning. these techniques really show there are alternatives to low rep grinds for strength gains plus these exercise challenge cardiovascular system beyond scientifically perceived possible levels...Awesome stuff!



Awesome! Please do! I know there are more than few ppl here that should be interested


Thank you! for taking the time out to contribute to the thread!


what do you think of Krav Maga and Catch Wrestling?

You are doing the 3 day on one day off routine? Or are you working your whole body in one workout?

I do heavy sledge hammer swings. I mainly do these to warm up my rotator cuff, shoulders and chest before I start pressing. I suffered a slight tear to my rotator cuff a few years ago while moving my sound booth. So I do everything I can to keep that injury from flaring up. You can just ignore that exercise. I just listed it because i do it. It is not the cable axe pull thing.

when getting in the grove it can be ok to do as little as one set per exercise. I suggest working up to three sets. it is ok to take your time if you are getting sore doing one or two sets wait to your body doesnt get sore before adding more sets. I say milk it. If you can get gains from doing less, why add more?

I am goin to make a order change to day one now. the dumbbell pullovers are sapping my performance in there current position.


An remember the warm up is just to get the blood pumping and the body heated up. Hot showers are also helpful preworkout.

way to get back to it Kurt.

So i have found that the dumbbell pullovers are not working in there current postion they are sapping my tricep strength and weakening my ability to perform the other pressing movements. I moved them to the end of my workout and have found them to be a excellent finisher. they really open up the chest an shoulders and fry the triceps when performed at the end of the routine. I really like them last.

so the routine for day 1 is now;

ab roll outs or Janda situps 1-3 sets of 30 reps
dumbbell chest press 3 sets of 12-15 reps
overhead dumbbell press or overhead kettlebell press 3 sets of 12-15 reps
dips
***dumbbell pull overs 3 sets of 12-15 reps

***denotes order change

Speaking of showers, I usually take a cold shower after working out to slow down my sweating (which usually doesn't). I have been curious if I am losing out on some burned calories? If so, is it a significant amount?

You are not missing out on any thing. You can do this to increase recovery though

"Contrast Showers/Baths

Contrast showers and baths are one of the easiest methods for speeding recovery after an intense workout. The hot water stimulates dilation of the blood vessels, while the cold water produces constriction. This contrast effect aids in the mobilization and removal of metabolic wastes, and brings fresh blood and nutrients to the damaged area to speed recovery.

The premise here is simple: Treat the area trained most intensely (e.g. low back following heavy deadlifts) with 1 minute of hot water, followed by 30 seconds of cold water; this is considered one circuit. A few simple rules should be adhered to when taking contrast showers and baths:

* Hot and cold water should be as hot/cold as tolerable
* Perform for 3-5 circuits
* Always end with COLD"

-from http://robertsontrainingsystems.com/articl...:+Recovery+101/ click for more info on recovery.

Jesus, you have an answer for everything don't you? Well, I usually start warm and progress to cold for about 10 minutes to cool down. Just always wondered if I was slowing my metabolism down significantly to miss out on some burned calories. I'll try the contrasts sometime. Thanks again.

Sometimes I give an answer that is ahead of the question. I wanted to actually give you a answer in regards to something that makes a big difference. In doing that I actually overlooked the real answer to your question.

here is a better answer to your question, .

cold weather and cold water actually burns more calories than hot weather and Hot water. So the cold is a better metabolic stimulator than hot. which means you are actually getting the most of it.

The real way to sabotage your metabolism is to go to sleep soon after working out. the metabolic affects of working out(especially after a leg workout) can last several hours. That is why many professionals workout first thing in the morning.

http://www.youtube.com/watch?v=0FSBC6jOidQ...=PL&index=7

*bumps knux*

gonna start bjj this week i think, we have an mma academy about 1 minute away by car and i've always wanted to do it, so meh gl me. Might also try some muay thai stuff depending on how hard the bjj rapes me

having done both i find bjj is a lot harder physically, but both would be great

any advice that you wish you had before you started?

Work on your flexibility, don't have an ego, and just soak up as much as you can. Are you doing gi or no gi?

Well done sir.

if you don't get these from your teacher then just remember these small mantras

-position before submissions

and

-angles make strangles

gi is a much slower game that imo is a benefit to start with if possible, then move to no gi, your positioning will be much better that way i think

Will be starting with the gi. First class is tomorrow evening, if I enjoy it and don't get mangled too hard I'm going to get the unlimited classes for a month, and probably try to do about 3 classes a week, if possible, with an occasional mma class in addition to muay thai/bjj. Dude mentioned that wearing a cup is optional, but for you guys who have rolled quite a bit, what do you think?

Hi guys, just a few random questions

1) For upper body work, is it best to work your way from top to bottom, or bottom to top? eg. start with shoulders, end with abs or start with abs, end with shoulders. Or does it make any difference?

2) Is there a sizeable advantage to using free weights as opposed to machines? Why is this?

3) Using the leg curl machine, for the final few reps, I often have to push so hard that my back slightly curls. I assume this is wrong. Is the weight I use too much? Any general advice for this?

4) Any tips for the arms, biceps specifically? I feel that I am not very familiar with the best excercises to do so as to increase arm power. Also incidentally, what is the best excercise to increase power for arm-wrestling?

Thanks for responses

I use this and find it really comfortable. Def a good investment after you've taken feet to the groin.

http://www.budovideos.com/shop/customer/pr...=500&page=1

If you decide that you're going to stick with jiu-jitsu also look at picking up some rash guards.

get on aim pllllleeeeassseee

i don't wear one myself for jits, i find it helps me work my technique better

for muay thai yes, i can take a kick or a punch but a knee to the groin is where i draw the line

1. start with biggest muscle first, then work your way down in size(chest or back first)

2. imo yes, you work more muscles with free weights

3. cleaner movements are better, but cheating the last few reps won't kill you

4. no idea about arm wrestling but chin ups of all varieties are great to add to the normal curl, hammer curl, close and wide grip curls routines

thanks

did a spin class sat morning. not as fun as i thought. those bikes really hurt my crotch

no worries





your seat wasn't set up properly then, adjust it next time and you'll be good to go

oh man i got bjj raped, lol

seat prob too high?

seat probably too high?

lets hear it bro

could be, your leg should almost fully extend in the bottom positions without having to move your body to one side or another, you can also adjust the seat forward or back too, imo i want to be on the seat, but leaning a bit more towards it being back more, meaning the less seat i touch the better, if the seat is too far forward it causes problems