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gym workout regimes
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silkhighway



Joined: 24 Oct 2010
Location: Canada

PostPosted: Sun Dec 30, 2012 5:23 am    Post subject: Reply with quote

Captain Corea wrote:
Silk, sounds interesting, man. When you say you like the results... what are you talking about? Size? Strength? Endurance?



Strength, as measured by numbers on the bar. Aesthetically, I haven't changed that much, maybe gained 2-3 lbs. Privately, my thighs feel like tree trunks to me, and oddly enough for a program with no direct arm work, I feel like my arms grew a little bit. Again, I wasn't starting with much on that front though.
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silkhighway



Joined: 24 Oct 2010
Location: Canada

PostPosted: Sun Dec 30, 2012 5:53 am    Post subject: Reply with quote

Oh, and another way I'm satisified , and this is probably most important of all -- the routine is providing me enough stimulation. My friend, more of a bodybuilder, was concerned I would get bored with this routine because of lack of variety in exercises. However, it's been the opposite, and only doing a couple of exercises has given me focus and I enjoy the challenge of pushing more weight every week.
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Captain Corea



Joined: 28 Feb 2005
Location: Seoul

PostPosted: Sun Dec 30, 2012 6:54 pm    Post subject: Reply with quote

Yeah, that last point is pretty cool.

Great to hear, man. Keeping yourself motivated is a battle many lose.
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Jyang486



Joined: 25 Nov 2011

PostPosted: Sun Dec 30, 2012 11:02 pm    Post subject: Reply with quote

Hmm, I remember reading from Stronglifts, which is a 5x5 program, that if you take more than the 3-5 minutes to rest between sets, it's considered a fail. How long does your lifting session take, start to finish? Only from the time you start your first warmup set of your first movement (squats), until you finish your last working set of your third movement (deadlifts/pendlay rows)? 90 minutes seems like a long time even if including all the extras, because Starting Strength is a 3x5 program, unless you are adding in a good bit of cardio to the end of your workouts.
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Captain Corea



Joined: 28 Feb 2005
Location: Seoul

PostPosted: Mon Dec 31, 2012 2:11 am    Post subject: Reply with quote

Trained at MF Fitness today (Omokyo Stn). Loved it. Great place.. with great equipment. 15 mins from my place... hmmm... going to have to think about it for a bit.
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silkhighway



Joined: 24 Oct 2010
Location: Canada

PostPosted: Mon Dec 31, 2012 5:34 am    Post subject: Reply with quote

Jyang486 wrote:
Hmm, I remember reading from Stronglifts, which is a 5x5 program, that if you take more than the 3-5 minutes to rest between sets, it's considered a fail. How long does your lifting session take, start to finish? Only from the time you start your first warmup set of your first movement (squats), until you finish your last working set of your third movement (deadlifts/pendlay rows)? 90 minutes seems like a long time even if including all the extras, because Starting Strength is a 3x5 program, unless you are adding in a good bit of cardio to the end of your workouts.


I guess about 60-70 minutes start to finish for lifting, depending on if I have to wait for squat rack, etc.. I definitely don't take more than 5 minutes rest between sets though, and say I'd take 3-4 minutes between sets on squats and bench, and half that on overhead and rows.

The Starting Strength wiki basically says don't overthink rest time between sets and take as long as you need.
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silkhighway



Joined: 24 Oct 2010
Location: Canada

PostPosted: Mon Dec 31, 2012 6:20 am    Post subject: Reply with quote

Another thing..it's funny how your training carries into the rest of your life. Last night I went to dinner with some old friends of mine to a chain restaurant. I was looking at every item on the menu thinking to myself if I eat this, I'm going to be full of salt and grease and not want to go to the gym tomorrow. If I skip the gym, it's going to be closed on Wednesday so I'm losing two days. I ended up eating half a sandwich and a salad with dressing on the side.
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Captain Corea



Joined: 28 Feb 2005
Location: Seoul

PostPosted: Mon Dec 31, 2012 6:30 am    Post subject: Reply with quote

Captain Corea wrote:
Trained at MF Fitness today (Omokyo Stn). Loved it. Great place.. with great equipment. 15 mins from my place... hmmm... going to have to think about it for a bit.


If anyone is interested, here's a vid of the Omokyo gym - really dug it there.


-----------------------

Silk- that's why I'm going to sleep at a reasonable time. I don't enjoy drinking, and I really don't enjoy the downtime the next day from it. Even though tomorrow is an off day, I'd rather not spend half of it in bed.
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Captain Corea



Joined: 28 Feb 2005
Location: Seoul

PostPosted: Wed Jan 02, 2013 12:11 am    Post subject: Reply with quote

So, goals for 2013?

------------

Mine are

-Keep on correcting my spine
-Gain 10lbs
-Widen my back and delts
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fermentation



Joined: 22 Jun 2009

PostPosted: Wed Jan 02, 2013 12:50 am    Post subject: Reply with quote

Forgive me Captain if I missed it, but how are you correcting your spine? Are you doing to a specialist?

Mine are:
Keep on increasing the weight on my main lifts - Squats, deadlifts, Pullup and Bench. I'm ashamed I can't squat twice my weight so hopefully I will in the next few months.
Lower my usual weight so cutting weight for matches become easier.
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Captain Corea



Joined: 28 Feb 2005
Location: Seoul

PostPosted: Wed Jan 02, 2013 1:23 am    Post subject: Reply with quote

fermentation wrote:
Forgive me Captain if I missed it, but how are you correcting your spine? Are you doing to a specialist?


Yeah, I wrote a while back about how my herniated disk from 9 years ago had thrown off my spine. My left shoulder was cinched up, and there was some other curvatures - not to mention the disk itself.

So, my strategy for correction is..
-Chiropractor 3 times a week.
-Daily stretching
-heat and warm up - especially for Hams on Leg or Back day.
-RC internal work.

Quote:
Mine are:
Keep on increasing the weight on my main lifts - Squats, deadlifts, Pullup and Bench. I'm ashamed I can't squat twice my weight so hopefully I will in the next few months.
Lower my usual weight so cutting weight for matches become easier.


What's you body weight now?
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HapKi



Joined: 10 Dec 2004
Location: TALL BUILDING-SEOUL

PostPosted: Wed Jan 02, 2013 6:33 pm    Post subject: Reply with quote

Hi All-
Been reading this thread with interest over the last couple months, as its been 2 months now since I joined the local on-campus gym at work. Try and go 3 times a week with a shoulder/back/arms and chest day rotation. Mostly dumbell 3-5 sets of 10 reps, followed by machine work sets till failure. Then 30 minutes on the bicycle. I really don't have a leg day because I think it would just kill my legs on the bike, and I value the cadio more, but that might change if I decide to mix things up.

Quick question- ordered SuperPump Max last friday, and had super quick delivery arriving yesterday (maybe earlier if without New Years holiday). Seemed to give me a kick with just one scoop full, and I'll definetly use it all. But it was only HALF FULL! I understand settling during shipping and all that, but it's not potato chips, its powder. Didn't weigh it, so it might be normal. Just saying. Can anyone reassure me on this?
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highstreet



Joined: 13 Nov 2010

PostPosted: Wed Jan 02, 2013 7:06 pm    Post subject: Reply with quote

It probably weighs out. The whey I order is always about 2/3 full. I think it's to allow the air to pack the contents in. Not sure though.
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fermentation



Joined: 22 Jun 2009

PostPosted: Wed Jan 02, 2013 8:08 pm    Post subject: Reply with quote

Captain Corea wrote:

Yeah, I wrote a while back about how my herniated disk from 9 years ago had thrown off my spine. My left shoulder was cinched up, and there was some other curvatures - not to mention the disk itself.

So, my strategy for correction is..
-Chiropractor 3 times a week.
-Daily stretching
-heat and warm up - especially for Hams on Leg or Back day.
-RC internal work.

What's you body weight now?


Ouch. The chiropractor sounds good though.

I'm usually around 67kg but I want to be around 64 most of the time. Pretty hard though even though I workout quite a lot because I love eating so much.

HapKi wrote:

Try and go 3 times a week with a shoulder/back/arms and chest day rotation. Mostly dumbell 3-5 sets of 10 reps, followed by machine work sets till failure. Then 30 minutes on the bicycle. I really don't have a leg day because I think it would just kill my legs on the bike, and I value the cadio more, but that might change if I decide to mix things up.


You should mix in leg work (squats) eventually. Your legs will get stronger and you will get accustomed to the additional work.

Came across this interesting article. People who have been training for awhile may already know the things the writer's talking about but its worth a look.

http://archive.mensjournal.com/everything-you-know-about-fitness-is-a-lie


Last edited by fermentation on Wed Jan 02, 2013 8:29 pm; edited 3 times in total
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silkhighway



Joined: 24 Oct 2010
Location: Canada

PostPosted: Wed Jan 02, 2013 8:23 pm    Post subject: Reply with quote

Captain, my goal for 2013: run a 5k or 10k race. In the spring I'll wind down on the weights, and ramp up on the running.

As for how weight lifting is affecting my running right now, I can just say how I've been feeling. My endurance has suffered lately, a little bit, however it's not enough that I'm concerned about it January. On the other hand, I've noticed a HUGE difference in the power in my stride. That's a good thing.
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