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What'd you do to get off your butt today? v. "That's not real exercise!"

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^that's right, amor. nothing boring about your cardio routine. :) keep it up!
 
AmorRoark said:
^ Ah, I think the girl knows how to run. She's been running for years and in marathons and the like. :)
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Doesn't matter. Practice does NOT, by any means, make perfect.

Practice only makes permanent, whether it's a helpful permanent or a harmful permanent.

Shin splits are a sign that the bone is trying to act as a muscle. Meaning when you run heel first, you have you use your shin bone (as there is hardly any muscle) to lift your foot every stride. This causes the shin to become sore and painful, making it difficult to even walk during the next couple days.

N3o and I have already had this discussion on running correctly. Running mid-foot first doesn't solve all problems, but it can take away the most painful incidents.

Edit: /rant

Today, I biked to work. I am currently planning out a workout and going to do such! :)
 
@Simply Live

Wow.. just fucking wow.. I have been concentrating on landing on my heels for a long time now to prevent shin splints, they always come back..

I'll try out this technique you mentioned.
 
Yesterday was biceps/triceps, loved it.

Skullcrushers, overhead extension, close grip bench press, barbell curls, and 21's on the ez-curl bar


Today is shoulders/traps, Military press,Upright rows, Lateral Raises, Front Raises, and Lying Delt Raises

Definitely my favorite lifting day of the week. The pumps feel so good, and look amazing.


Friday is the big day for me...back day...

Deadlifts, Bent over rows,T-bar Rows,Chin-ups.. probably my most love/hated workout...the deadlift just destroys you when you give it all you got.
 
Where's legs day, my man?

I personally don't believe in performing split training until about 12-18 months into training, only after building a strong base with the most important compound lifts you can do:

  • Military Press
  • Pushup (incrementally weighted, obviously as progressive overload is the only way to significantly increase muscle mass)
  • Pull/Chinup (again, weighted once able to perform 10 easily)
  • Deadlift
  • Squat
  • Bench Press
  • Bent Row

But that's just me, and you may be a professional bodybuilder hitting the weights for years for all I know, but I do wonder when your poor legs will ever get worked out? Too many guys hit the gym and only think "arms/6 pack" or "upper body" and end up with a great upper body and chicken legs.

Yesterday was training day for me which consisted of:
Military Press
Pullup
Pushup
Lateral Raise (I feel lateral raises hit better with a higher-rep scheme, much like calf raises or many other iso-specific exercises from time to time)
Bench Press (Wide/Narrow/Incline/Wide)
Bent Row (great exercise)
Skullcrusher/Tricep Ext (love skullcrushers, really hit the tri's hard)
Hammer Curls

I always perform the most basic, compound exercises first then finish off workouts with the likes of hammer curls, lateral raises, tricep extensions etc etc for a whole host of reasons, from awarding the best gains to ensuring you have enough energy to carry out potentially dangerous lifts such as bench press. There is much debate over "hormonal response" and whilst I despise all forms of "broscience" (of which far too much flies around like shit in a monkey cage), I do know that I get my best gains when combining the most taxing lifts such as deads and squats and bench with isolations like hammer curls and skullcrushes. For example, you should try combining leg day with tri's and see how your gains improve. Perhaps they won't .... everybody is different! As I said, there is much debate on this.
 
Legs day was tuesday :p (Woah the : P icon looks kinda mean on this site, lol)


ATG Squats, Walking Lunges, Weighted incline abs, and hanging knee raises for abs.

Edit : forgot, weighted calf raises as well

I'm not sure what else I can do for legs, because I only have a squat rack, a barbell, and a bench.


I'm basically doing a 5 day split to milk my muscle memory as much as I can. Eating like a monster and keeping my waist nice and tight! :D


I might add stiff legged deadlifts for my hamstrings on leg day, since I am very quad dominant when I squat.


My rep range is 6-12. (Deadlifts/squats 6-8 reps, Isolation like barbell curls 8-12 on some sets, 5-6 reps on other sets, I like feeling how everything is working throughout my workout, throw my ego out the door, and just lift according to how I am feeling)

Also, LATERAL RAISES @ HIGH REPS = crazy, crazy, crazy burn and pump... I love them

This is my 11 month progress, by the way, so my base is pretty good.

6'1 182 here
3a15a.jpg
 
@attempt4

I agree. I used to do workouts just going for 'the burn' with 10 rep sets. Now, after doing about 3 months of 5x5 I've gotten so much stronger and I'm really liking the CNS-draining workouts.

Yesterday I did ramped up sets with overhead press, last set was 5x57,5, and ramped up sets on deadlift, last set was 5x137,5.. I had to use straps on my last set, I dislike alternate grip because it makes me feel unbalanced and it stretches out by shoulder blades.

I think I might try some running today with correct posture, I hope I can at all because last saturday the shin pain was brutal, at least I know how to run now lol.

Before I started 5x5 my 5 rep max on a squat was probably about 90 kg's, now I can do 130 and that's after doing lighter sets. My bench also went from 80 to 102,5. I could never make good gains on chest with bodybuilding routines.
 
I seem to be doing fine with a 5 day/week split, the workouts leave me feeling energized with nearly zero intake caffeine every single day, no pre-workouts, and the workouts only last 45-60 minutes.

I consider lifting fun though, its no different than watching an hour of mythbusters :D


Working out early in the morning with my 5 day split basically makes me feel like I'm on speed for the rest of the day, start the day off @ full throttle :D
 
Yep, Rippetoe's 5x5 Starting Strength Program rep scheme is great for increasing strength. I personally opt for a range between 4-12 reps, depending on the week/goal/etc. Some weeks I will do 5x5 rep/set schemes, others I will go on the higher end.
IMO the most important thing in lifting is changing it up, varying it.

OCNBlitz: Looking good man, congratulations. Front Squats, Hack Squats (really good) and Sumo Squat are jst some variants of squats. And good job on doing ATG....Ass to grass is THE ONLY worthwhile form of squatting, otherwise it's just a half-assed movement that doesn't mean squat...

...I'll get my coat.
 
Always loved having defined legs, no one ever expects it since most dudes are twig legged bench and curl abominations, and girls find it to be extremely attractive.

I have a feeling you post on bodybuilding forums, you seem very knowledgeable.
 
OCNBlitz said:
Always loved having defined legs, no one ever expects it since most dudes are twig legged bench and curl abominations, and girls find it to be extremely attractive.
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Guys that workout to get girls' attention deserve the kind of girl's attention they get anyway.

I workout at home, as it is BY FAR the best way, for me, for so many reasons. However during the times I have hit the gym, it never ceased to amaze me how many guys would do 30 bicep curls as fast as possible then attempt as many situps (lol) as possible, rinse and repeat then leave the gym feeling like they've had a workout.

The funny thing is, bodybuilders and weight trainers tend to be the nicest guys you will ever meet and appreciate someone being open and honest with their hands up saying "Look, I know nothing about this. Would you help a brother out?" instead of the guys who seem to think that they know it all and laugh at other newbs when they themselves are just walking sweating failures.

But yeah. Fun. Oh and I do enjoy BB forums but not half as much as I just read up, keep up to date with, analyse and enjoy studying nutrition, physiology and bodybuilding studies in general.
 
attempt4 said:
Guys that workout to get girls' attention deserve the kind of girl's attention they get anyway.

I workout at home, as it is BY FAR the best way, for me, for so many reasons. However during the times I have hit the gym, it never ceased to amaze me how many guys would do 30 bicep curls as fast as possible then attempt as many situps (lol) as possible, rinse and repeat then leave the gym feeling like they've had a workout.

The funny thing is, bodybuilders and weight trainers tend to be the nicest guys you will ever meet and appreciate someone being open and honest with their hands up saying "Look, I know nothing about this. Would you help a brother out?" instead of the guys who seem to think that they know it all and laugh at other newbs when they themselves are just walking sweating failures.

But yeah. Fun.
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True that, a big guy actually came up to me when I was benching and fixed my form and broke my plateau (I was flaring my elbows out), and he also cleaned up my squat/deadlift form.

A lot of people have the "He is in shape, he is a narcissistic meathead with the IQ of a potato", when most serious lifters are extremely educated and helpful, maybe a little bit narcissistic ;)
 
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