Workout/Staying in Shape Thread - Page 181 - Wrestling Forum : WWE, TNA, Debate League, Wrestling Videos, Women of Wrestling Forums
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Old 11-23-2011, 03:48 AM   #1801 (permalink)
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Default Re: Workout/Staying in Shape Thread

http://www.youtube.com/watch?v=5M34I-zKD0M

Here's a good shot of my upper body. Tell me what you guys think my strengths and weaknesses are.
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Old 11-23-2011, 07:11 PM   #1802 (permalink)
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Default Re: Workout/Staying in Shape Thread

So I got a gym membership for Christmas, and a free month beforehand as part of it . I'm 6'3 250, was 175, but got sick and bedridden for a month and lost all semblance of a metabolism from a near liquid diet then. That was two years ago. I was 240 before and I whittled it done to that in my first couple years of college out of high school, so I know I can do it again.

Looking to drop 20 pounds before visiting family for the holidays.

Right now I'm biking for about 45 minutes a day, and doing the circuit training area for 45 minutes, both 5 days a week. Take the weekends off. The thing is, I've never had a clue about anything, despite knowing it worked in the past for me. Just started this week.

My current routine:
Bicep curls: 5 sets of 15 at 20 pounds
Tricep Extensions: 5 sets of 25 at 30 pounds
Weighted crunches: 10 sets of 50 at 40 pounds, sets of 3 throughout the routine
Back extensions: 3 sets of 25 at 135 pounds
Inner and outer thighs: 5 sets of 15 at 50 pounds
Hamstrings: 5 sets of 25 at 50 pounds
Quads: 3 sets of 15 at 40 pounds

Still trying to figure out my target areas on this stuff:
Lat pull down: 3 sets of 12 at 30 pounds
Shoulder Press: 3 sets of 12 at 35 pounds
Pec/Delt fly: 3 sets of 10 at 30 pounds
bench press: 3 sets of 12 at 50 pounds
leg press: 3 sets of 12 at 80 pounds

I'm still trying to find my target weight on the last area because my upper core has been too sore since I set these on Monday. What size sets should I be using when I don't want to gain muscle? Ideally, if I was at 10% bf I'd like to be 185 pounds at most at 6'3. Is more reps at lower weights helpful? What percent of my max lift should I be doing? How much break should I have between sets? I have been doing a 10 count.
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Old 11-23-2011, 07:20 PM   #1803 (permalink)
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Default Re: Workout/Staying in Shape Thread

Quote:
Originally Posted by Haystacks Calhoun View Post
So I got a gym membership for Christmas, and a free month beforehand as part of it . I'm 6'3 250, was 175, but got sick and bedridden for a month and lost all semblance of a metabolism from a near liquid diet then. That was two years ago. I was 240 before and I whittled it done to that in my first couple years of college out of high school, so I know I can do it again.

Looking to drop 20 pounds before visiting family for the holidays.

Right now I'm biking for about 45 minutes a day, and doing the circuit training area for 45 minutes, both 5 days a week. Take the weekends off. The thing is, I've never had a clue about anything, despite knowing it worked in the past for me. Just started this week.

My current routine:
Bicep curls: 5 sets of 15 at 20 pounds
Tricep Extensions: 5 sets of 25 at 30 pounds
Weighted crunches: 10 sets of 50 at 40 pounds, sets of 3 throughout the routine
Back extensions: 3 sets of 25 at 135 pounds
Inner and outer thighs: 5 sets of 15 at 50 pounds
Hamstrings: 5 sets of 25 at 50 pounds
Quads: 3 sets of 15 at 40 pounds

Still trying to figure out my target areas on this stuff:
Lat pull down: 3 sets of 12 at 30 pounds
Shoulder Press: 3 sets of 12 at 35 pounds
Pec/Delt fly: 3 sets of 10 at 30 pounds
bench press: 3 sets of 12 at 50 pounds
leg press: 3 sets of 12 at 80 pounds

I'm still trying to find my target weight on the last area because my upper core has been too sore since I set these on Monday. What size sets should I be using when I don't want to gain muscle? Ideally, if I was at 10% bf I'd like to be 185 pounds at most at 6'3. Is more reps at lower weights helpful? What percent of my max lift should I be doing? How much break should I have between sets? I have been doing a 10 count.
too many reps, no point in doing leg press after quads the day before, routine looks garbage. Do a 3, 4 or 5 day split
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Old 11-23-2011, 07:25 PM   #1804 (permalink)
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Default Re: Workout/Staying in Shape Thread

IF you're 250 you should be doing wayyyyyyy more weight. If you can't its not that big of a deal , gotta start somewhere.
I've never been a fan of circuit training . I've always done splits and it works great for me. (Chest - Monday , Legs Tues etcetc)
I take at least 45 seconds between sets
I'd do sets of 8-10 at a weight where reps 7, 8, 9 , 10 or 6, 7, 8 are going to be pretty hard to do. Not impossible to do , just a challenge.

Just remember when you are trying to lose weight .... your diet is key. working out is just a catalyst. You have to watch your calorie intake
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Old 11-23-2011, 07:30 PM   #1805 (permalink)
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Default Re: Workout/Staying in Shape Thread

Quote:
Originally Posted by Haystacks Calhoun View Post
What size sets should I be using when I don't want to gain muscle?
Why would you not want to gain lean mass?

Anyway, it doesn't matter. Muscle gain is not determined by sets or reps or anything you do solely in the gym. It has WAY more to do with your diet. You want to lose fat - so eat 500 less calories than your BMR a day, eat a good balanced diet with plenty of protein, and lift 3x a week and watch the weight come off.
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Old 11-23-2011, 07:37 PM   #1806 (permalink)
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Default Re: Workout/Staying in Shape Thread

Quote:
Originally Posted by i$e View Post
Why would you not want to gain lean mass?
seriously this

you know you burn more calories at rest with more lean muscle

ur not going to get magically super beefcake jacked if thats what ur afraid of
that takes years of work and dieting ... or u know ... steriods
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Old 11-23-2011, 07:50 PM   #1807 (permalink)
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Default Re: Workout/Staying in Shape Thread

Quote:
Originally Posted by Haystacks Calhoun View Post
Right now I'm biking for about 45 minutes a day, and doing the circuit training area for 45 minutes, both 5 days a week. Take the weekends off. The thing is, I've never had a clue about anything, despite knowing it worked in the past for me. Just started this week.
okay for one, cycling every day and the weights 5 days a week is just going to lead to some epic DOMS if you're not used to it.

Quote:
My current routine:
Bicep curls: 5 sets of 15 at 20 pounds
Tricep Extensions: 5 sets of 25 at 30 pounds
Weighted crunches: 10 sets of 50 at 40 pounds, sets of 3 throughout the routine
Back extensions: 3 sets of 25 at 135 pounds
Inner and outer thighs: 5 sets of 15 at 50 pounds
Hamstrings: 5 sets of 25 at 50 pounds
Quads: 3 sets of 15 at 40 pounds

Still trying to figure out my target areas on this stuff:
Lat pull down: 3 sets of 12 at 30 pounds
Shoulder Press: 3 sets of 12 at 35 pounds
Pec/Delt fly: 3 sets of 10 at 30 pounds
bench press: 3 sets of 12 at 50 pounds
leg press: 3 sets of 12 at 80 pounds
bicep curls, tricep extension, inner and outer thighs can go. Your reps are all over the place. A real basic way to think of how many reps you should do is based on what you want out of the program. Strength 1-6 reps, heavy weights. Power; 1-6 reps, heavy weights, performed quickly, Endurance; 15+ reps, lighter weights or LBM; 8-10 reps (which based of what you said you should be doing)

Quote:
I'm still trying to find my target weight on the last area because my upper core has been too sore since I set these on Monday. What size sets should I be using when I don't want to gain muscle? Ideally, if I was at 10% bf I'd like to be 185 pounds at most at 6'3. Is more reps at lower weights helpful? What percent of my max lift should I be doing? How much break should I have between sets? I have been doing a 10 count.
You want to gain muscle, it burns more calories at rest. So do 3x10 reps, 45 secs beween sets. Break up your days a bit otherwise you'll keep feeling sore. Diet as i$e said is probably the most important thing here.
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Old 11-23-2011, 08:40 PM   #1808 (permalink)
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Default Re: Workout/Staying in Shape Thread

Yeah, think I had split it up to arm and leg/upper core days in the past(more of a time constraint thing), but figured that since I can literally spend all day there now, I could do as much as I wanted.

Yeah, got some epic DOMS in the past, but I'm desensitized to feeling as a trait, so pain isn't as bad. Inner thighs were the fucking worst, somehow always aggravated those, no matter how much weight it was.

Think I split it up in the past legs MW, upper body TR, and Friday, everything. Or should I add in some more cardio then and lift every other day, with extra cardio on the off days? I'll try to figure out the weights for those sort of reps on Friday since tomorrow's Thanksgiving in the US, and get started on Monday with an altered routine. Had just started this routine on Monday and am sore beyond hell.

Also, whats a good speed for movement for an 8-10 rep set? Slow like the length of an exhale/inhale, or quick? I've found that slower seemed to help, because frankly I don't think I breathe enough as I often forget if I'm not synchronized with the movements. And how much water should I be drinking a day? I find myself drinking a gallon plus, with half a gallon before I even go since I go in the afternoon, and probably another half gallon while I'm working out, mostly during cardio.

And it's not that I don't want the lean muscle mass guys, frankly, I'm terrified of any mass at all as an ungainly giant that I'd accidentally hurt someone with my clumsiness. One of the reasons I'm drawn to the circuit training type machines versus free weights. It's a lot easier to be consistent in my motion with the machines vs free weights.
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Old 11-23-2011, 10:59 PM   #1809 (permalink)
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Default Re: Workout/Staying in Shape Thread

breathe out on exertion. go slower, more time under load = more benefit.
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Old 11-23-2011, 11:07 PM   #1810 (permalink)
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Default Re: Workout/Staying in Shape Thread

Haven't done a proper routine in months. Lost a lot of weight. I'll need to get back into some rhythm and start a bulk sometime soon. Hoping for the proper motivation to strike any time now.
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