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24-Aug-03, 07:42 PM
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#61
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Registered User
Join Date: Jul 2003
Age: 26
Posts: 406
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That's alright man, I enjoy reading your posts. Diet seems to be very clean, which is good. Mine needs to get better, although it has improved lately, that's for sure. I am always focusing more on size and strength, rather than being extremely lean, etc. I have started running a lot more often which I think is definitely helping. Running springs actually, a lot like HIIT.
Do you have any goals size or strength wise, or even bodyfat wise youre looking to attain?
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24-Aug-03, 07:48 PM
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#62
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Registered User
Join Date: Jun 2003
Age: 39
Posts: 863
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As far as goals, I really have no idea. I'm still pretty new to the hardcore fitness thing. I've been lifting only since May. I'm at that stage where my newbie gains are slowing and I need to set new goals.
When I set out in May, I wanted to lose fat, which I have done. I can stand to lose a bit more in order to help with definition, but I've pretty much met my fat-loss goals. I'd like to get under 10% to help with chest and stomach definition, which is where that final bit of fat is.
Strength wise, I have no idea. I'd love to be able to, as they say, "bench my weight" and squat twice that. Any ideas? For starters, I'm 5'10", 175lb, around 10-11% bodyfat (the calipers say less, but I don't believe them based on the mirror). |
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26-Aug-03, 06:33 PM
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#63
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Registered User
Join Date: Jun 2003
Age: 39
Posts: 863
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Flat bench press: 145 x 8, 145 x 8, 145 x 8
Chest flyes: 35 x 10, 35 x 10, 35 x 10
Reverse flyes: 20 x 10, 20 x 10, 20 x 10
Shoulder press, seated (DB): 45 x 8, 45 x 8, 45 x 6
Incline DB press: 50 x 8, 50 x 8, 50 x 6
HIIT, treadmill, 15 min
Skipping karate tonight since I'm catching up on my routine to wear myself out before I take a week off. Makes sense to me, anyway. 
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27-Aug-03, 07:19 AM
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#64
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Registered User
Join Date: Jul 2003
Age: 26
Posts: 406
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Nice chest workout man, good strength and everything like that. Overall workout looks good. I am curious man what are reverse flyes? I have never heard of them. I am thinking maybe theyre just another name for bentover DB laterals? |
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27-Aug-03, 09:38 AM
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#65
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[ exSiteMgr ]
Join Date: Jul 2002
Location: lunar equator
Age: 57
Posts: 7,952
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You're right MonStar. They can be done either standing and bent-over, or lying on a flat/inclined bench (target: posterior deltoids)
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27-Aug-03, 10:20 AM
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#66
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Registered User
Join Date: Jun 2003
Age: 39
Posts: 863
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Yup. That's the reverse flyes. I do them seated, bent over, like this: http://www.exrx.net/WeightExercises/...eralRaise.html
Thanks for the kind words. The DB press felt great, and I'm finally grabbing weights from the big boys' rack. |
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27-Aug-03, 11:15 PM
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#67
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Registered User
Join Date: Jun 2003
Age: 39
Posts: 863
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Skullcrushers: 80 x 10, 80 x 8, 80 x 8
Seated rows (cable): 150 x 10, 150 x 10, 150 x 8
Tricep pushdowns, flat bar: 140 x 10, 140 x 10, 140 x 10
Lat pulldowns: 135 x 8, 135 x 6, 135 x 6*
Shrugs: 185 x 10, 185 x 10, 185 x 10
Weighted crunch machine: 130 x 10, 130 x 10, 130 x 10 (contract at center for 2-5 seconds)
*Felt weak on these this time around. Probably because of the order I did things in.
Dinner (a couple hours before workout) was a nightmare. Girlfriend was really jonesing for a cheeseburger, so I went in on it with her. Amazing how bad that stuff makes you feel after eating clean for so long! |
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28-Aug-03, 08:35 PM
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#68
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Registered User
Join Date: Jul 2003
Age: 26
Posts: 406
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Youre not kidding about the junk food making you feel bad man! When I eat clean for a while then decide to splurge a little, I always feel sick to my stomach, for whatever reason. |
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29-Aug-03, 01:59 AM
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#69
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Registered User
Join Date: Jun 2003
Age: 39
Posts: 863
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Karate tonight was pretty good. Nothing too crazy, but a good workout nonetheless.
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29-Aug-03, 04:42 PM
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#70
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Registered User
Join Date: Jun 2003
Age: 39
Posts: 863
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I'm off on a week vacation tomorrow. Will try to get some exercise in, but most bets are off for the week. Should be fun.
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07-Sep-03, 09:33 AM
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#71
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Registered User
Join Date: Aug 2003
Age: 26
Posts: 0
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Awesome work man... You are the same size as me 5'10, around 173...Only thins is I started out at 210 in March. But other than that It looks like you and I have taken the same road. Only for cardio I ran ALOT,and also had hockey. Just wanted to say good work.
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07-Sep-03, 10:35 PM
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#72
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Registered User
Join Date: Jun 2003
Age: 39
Posts: 863
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Thanks dude. Turns out I didn't gain any weight on vacation. Was a good week off, and I even got a workout in.
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08-Sep-03, 07:20 PM
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#73
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Registered User
Join Date: Jun 2003
Age: 39
Posts: 863
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Back at the home gym.
Bench press: 145 x 8, 145 x 8, 145 x 8 (might raise this next time)
Shoulder press: 45 x 6, 45 x 6, 45 x 6 (shoulders felt weak)
Flyes: 35 x 10, 35 x 10, 35 x 10
Reverse Flyes: 20 x 10, 20 x 10, 20 x 10
Incline DB press: 50 x 8, 50 x 8, 50 x 6
Weighted crunches machine: 130 x 12, 130 x 12, 130 x 12
HIIT, treadmill, 15 min |
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09-Sep-03, 10:53 PM
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#74
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Registered User
Join Date: Jun 2003
Age: 39
Posts: 863
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Karate tonight was relatively easy. Perhaps I'm just in better shape or something, but I breezed right through it. I'm learning some new moves that include flips and landings on hard floors, so that's pretty cool. Haven't messed up my knees...yet.
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11-Sep-03, 09:36 AM
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#75
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Registered User
Join Date: Jun 2003
Age: 39
Posts: 863
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Wide- grip lat pulldowns: 65 x 12, 135 x 10, 135 x 8, 135 x 8
Close-grip cable rows: 75 x 15, 160 x 6, 150 x 8, 150 x 8
Skullcrushers: 80 x 8, 80 x 8, 80 x 8
Tricep pushdowns, rope: 120 x 6, 110 x 10, 110 x 8
Barbell shrugs: 185 x 10, 185 x 10, 185 x 10 |
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