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3MB
Joined: 26 Mar 2009
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 Posted: Wed May 13, 2009 9:54 pm Post subject: Get in shape for Summer |
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| Its May and soon it will be June and July, which means beach weather. Now is the time to hit the gym/road/bike/pool to get yourself into tip top shape. This thread could be used as a place where we compare notes on what we are doing, the little milestones we are hitting. It doesn't matter if you are training to look good or to achieve some personal goal in your sport, post what you are doing and the milestones you are hitting along the road to your desired goal. |
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xCustomx
Joined: 06 Jan 2006
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| Posted: Wed May 13, 2009 10:41 pm Post subject: |
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| I've been going to the gym 3-4 times a week for the last 2 months. I'm fairly thin, but have put on about 7kg in that time, and have seen my bench press go from 25 kg (10 reps) to 55 kg (9 reps) this week. I'd like to be able to put up the same number of reps at 70kg in about 3-4 months. |
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3MB
Joined: 26 Mar 2009
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| Posted: Wed May 13, 2009 10:51 pm Post subject: |
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| xCustomx wrote: |
| I've been going to the gym 3-4 times a week for the last 2 months. I'm fairly thin, but have put on about 7kg in that time, and have seen my bench press go from 25 kg (10 reps) to 55 kg (9 reps) this week. I'd like to be able to put up the same number of reps at 70kg in about 3-4 months. |
Thats pretty good. 70kg for 9 reps would certainly be a good achievement, it would mean you could probably be at about a 90kg one rep max. Which is a good result for the short time youve been doing it. What do you weigh?
Myself, I stick to pushups, Im doing about 500 a day in 50 rep sets. Also sit ups. What Im increasing from this week is aerobic exercise, from one 45 - 60 minute session a day 6 days a week and Ill be adding three 45 minute sessions over the course of the week. So 3 days a week I will doing two sessions. Im trying to conserve my joints, Ive had problems with knees and feet before so Im sticking to bike (6 days a week in the morning, keeping my pulse near to 140bpm) and avoiding the pavement by running on the treadmill (3 sessions a week). Ill probably do about 5 road runs a month though just because I love it. But Im changing my routine from emphasis on road running to this new strategy. |
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Koveras
Joined: 09 Oct 2008
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Zantetsuken
Joined: 21 Dec 2008
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| Posted: Tue May 19, 2009 8:13 pm Post subject: |
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Eat right, Exercise daily.....Die anyway
Just a little encouragement bros  Keep up the good work |
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3MB
Joined: 26 Mar 2009
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| Posted: Tue May 19, 2009 8:25 pm Post subject: |
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| Zantetsuken wrote: |
Eat right, Exercise daily.....Die anyway
Just a little encouragement bros Keep up the good work |
Its not about the outcome its about the process. I love exercising, I love the pain and the satisfaction of having endured it and come out better for it. On days off I miss it and look forward to the next day. |
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JMO
Joined: 18 Jul 2006
Location: Daegu
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| Posted: Tue May 19, 2009 8:41 pm Post subject: |
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That is so true. Although if you do miss one session for whatever reason(i had a cold a few weeks ago) it is very easy to miss another one and so on.
I just got back home from the gym there now, and am looking forward to friday night/saturday morning already.
I started about a month and half ago and my technique on all the lifts i do are pretty concrete now. It is fun and the more you put into it the better it is. |
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3MB
Joined: 26 Mar 2009
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| Posted: Tue May 19, 2009 8:52 pm Post subject: |
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| JMO wrote: |
That is so true. Although if you do miss one session for whatever reason(i had a cold a few weeks ago) it is very easy to miss another one and so on.
I just got back home from the gym there now, and am looking forward to friday night/saturday morning already.
I started about a month and half ago and my technique on all the lifts i do are pretty concrete now. It is fun and the more you put into it the better it is. |
Yeah, my problem is that I find it hard to take a day off. I should be taking atleast one day off a week but I end up going for 8 or 9 days straight. Ive got a routine now where I get up at 6 do 45 minutes on a bike to build up my cardiovascular base and I run 3 times a week up to an hour each time on a tradmill. Id run more but Ive always had foot and knee problems if I ran too much. But theres nothing like running. I did 30 minutes today and I just ran 20 minutes flat out between 13 km/h and 16 km/h. It was painful but the feeling after the pain, and even during the pain is fantastic. I used to do 60+km just on the weekends and once you get your rhythm its like meditation. Nothing beats that feeling. |
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JMO
Joined: 18 Jul 2006
Location: Daegu
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| Posted: Tue May 19, 2009 8:56 pm Post subject: |
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| I just do ten-twenty mins of cardio(high intensity) on my off days. On my gym days I do the 'starting strength' program. It is fun and you progress quickly. I need to eat more though..that is my main problem. |
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3MB
Joined: 26 Mar 2009
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| Posted: Tue May 19, 2009 9:03 pm Post subject: |
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| JMO wrote: |
| I just do ten-twenty mins of cardio(high intensity) on my off days. On my gym days I do the 'starting strength' program. It is fun and you progress quickly. I need to eat more though..that is my main problem. |
We all have different goals. My goal is to run a sub 17 minute 5k and a sub 35 minute 10k. Woud also love to be below 5 minutes for a mile, but I dont train for mile speed. Im not into weights, I do bodyweight exercises to increase my upper body stength but I do not want to get too big as that will limit my running. Im nowhere near where I want to be now but I do hope to be there by the fall and run some 5 and 10k races this year.
What's your goal? I think its important to quantify a goal if you want to accomplish something. |
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warmachinenkorea
Joined: 12 Oct 2008
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| Posted: Tue May 19, 2009 10:27 pm Post subject: |
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If you wanna put on muscle there is one exercise you must do. The King himself, the good ole back squat. Someone mentioed they are doing starting strength. It is a great program it uses squats as the main exercise. Heavy squatin' will realese more natural chemicals in your body and make you grow all over. The mentality is different than any other exercise. The deadlift is also a great exercise of the whole body.
I am beggining my journey on 20 rep squats (today is day 2)
Google these things for a intensive wourk out that should make your gains go up as long as you eat right.
20 rep squats
Starting Strenght
5x5 program
As for running, I will leave that to the gazelles if you wanna move somethin' give me a call I'm more of a Rhino at heart. |
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harlowethrombey
Joined: 17 Mar 2009
Location: Seoul
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| Posted: Tue May 19, 2009 10:29 pm Post subject: |
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20K a day except on Wed-rest. Sat- fartlek. Sun-hiking
Free weights on tuesday and thursday. 10 minutes speed rope and ab work on alternating days.
What I really need is a tan. Be lily white isnt too attractive. I'd like to go shirtless for my long runs, but I might get speared by Ahab. |
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3MB
Joined: 26 Mar 2009
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| Posted: Tue May 19, 2009 10:37 pm Post subject: |
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| harlowethrombey wrote: |
20K a day except on Wed-rest. Sat- fartlek. Sun-hiking
Free weights on tuesday and thursday. 10 minutes speed rope and ab work on alternating days.
What I really need is a tan. Be lily white isnt too attractive. I'd like to go shirtless for my long runs, but I might get speared by Ahab. |
20k 6 days a week? That's gotta be pretty stressful on your joints. How do your knees and feet take the pounding? |
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cdninkorea
Joined: 27 Jan 2006
Location: Seoul
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| Posted: Tue May 19, 2009 11:22 pm Post subject: |
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It's sad that diet matters more than exercise when it comes to health and looking good- I've been working very hard for years, but it wasn't until I cleaned up my diet that I approached 10% body fat.
Even at that, I hit a plateau. Lyle McDonald's Ultimate Diet 2.0 (UD2) is helping me break it: http://www.bodyrecomposition.com/ultimate-diet-20
| Quote: |
About the Book
When trying to diet to extremely low levels of body fat, muscle mass and performance loss, crashing hormones, runaway hunger and others are perennial difficulties that the non-genetic elite (or natural) dieter has to face.
The Ultimate Diet 2.0 (UD2) provides the answer to all of those problems and more. Building on previous cyclical diets such as the original Ultimate Diet by Dan Duchaine and Michael Zumpano, as well as Bodyopus, the UD2 includes a full discussion of the physiological hurdles that dieters must clear to reach their goals of extremely low body fat levels.
Based around cutting edge research into bodyweight regulation, calorie partitioning and more, The Ultimate Diet 2.0 is a coordinated program of training, nutrition and supplements that will let the most genetically average individual sidestep the problems I mentioned above.
Every aspect of the training cycle, what to eat, how to train and what supplements to take are described in detail. As well, modifications to the diet for different goals are described as well. Variations for powerlifters, endurance athletes and those seeking mass gains are detailed as well.
Please note: the UD2 is an advanced diet for advanced dieters and is only for those seeking very low levels of body fat. The diet is for male at roughly 12-15% body fat and females at 21-24% body fat and trainees must have at least 6 months of consistent training in the weight room under their belt before they even consider the UD2. |
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DrOctagon
Joined: 11 Jun 2008
Location: Chicago
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| Posted: Tue May 19, 2009 11:24 pm Post subject: |
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| warmachinenkorea wrote: |
If you wanna put on muscle there is one exercise you must do. The King himself, the good ole back squat. Someone mentioed they are doing starting strength. It is a great program it uses squats as the main exercise. Heavy squatin' will realese more natural chemicals in your body and make you grow all over. The mentality is different than any other exercise. The deadlift is also a great exercise of the whole body.
I am beggining my journey on 20 rep squats (today is day 2)
Google these things for a intensive wourk out that should make your gains go up as long as you eat right.
20 rep squats
Starting Strenght
5x5 program
As for running, I will leave that to the gazelles if you wanna move somethin' give me a call I'm more of a Rhino at heart. |
I'm doing 5X5 and I've gained over 15 lbs of mostly muscle since October. I could've gained more but I've hit some bumps in the road. The latest and worst is knee bursitis. No squats or deadlifts for me for a while, then it's back to the drawing board. Need to correct my technique on squats. I thought I was doing everything right and was adding weight almost every workout until I got bursitis. Sucks ass... |
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