FitnessForLife
Chris77
Posts: 47
Been active in sports since i was little, soccer was my passion as a goal-keeper until around 18'th year i got mayor lower back problems ( Prolaps's often ) i deciced to start the gym to fight my back problem in hope that it would work.. And yeaaaa it worked so well that i fell totally for the gym and the passion grew. But then school work life hit in and i stayed away for many years and also the backpain came back from time to time but not as bad as before.
Now latest 5 years i've been working out consistantly and i am starting to feel comfortable with my ways in the gym, by that i mean knowlegde come after trying and failing and reading site by site by site for info, trying and discarding info.
Now i give help to others in the gym, friends, and others who ask cos i think in this game, the faster u get the right "path" the faster optimal results.
Each individual is different in genetics and even how they respond to a certain exercise. "What works for me doesent have to work for u" But with help finding exercises that in the same way work for ur muscles as my exercise works for me, that i have found usefull knowledge for me many times when i've helped others that platou or dont get the "right form and feeling"
Working out is about finding ur way, but with guidance of people with experience. We are never graduated in learning about ourself!
Consistancy and motivation takes u a loong way and dont forget the most important!! NUTRITION It's 70/80% of ur result :sport:
Now latest 5 years i've been working out consistantly and i am starting to feel comfortable with my ways in the gym, by that i mean knowlegde come after trying and failing and reading site by site by site for info, trying and discarding info.
Now i give help to others in the gym, friends, and others who ask cos i think in this game, the faster u get the right "path" the faster optimal results.
Each individual is different in genetics and even how they respond to a certain exercise. "What works for me doesent have to work for u" But with help finding exercises that in the same way work for ur muscles as my exercise works for me, that i have found usefull knowledge for me many times when i've helped others that platou or dont get the "right form and feeling"
Working out is about finding ur way, but with guidance of people with experience. We are never graduated in learning about ourself!
Consistancy and motivation takes u a loong way and dont forget the most important!! NUTRITION It's 70/80% of ur result :sport:
Comments
We're sorry if we speak on our language but hope you can understand a bit.
Salamat
I'm not good in Tagalog, but my Phil friend who lives in Norway here speaks Visaya if someone cant write english and wanna ask me a question then he can translate for me hehe. " there is always a way" :P
Todays workout:
warmup:
4kg Dumbells front raise 2*12reps
4kg Dumbells side lateral raise 2*12reps
4kg Rotator cuffs exercise 2*12reps
20kg FacePull 2*12-15reps
Light shoulder rotation inbetween sets.
Compound movement. (Light day on this compund exercise cos heavy last workout.)
Standing barbell military-press (40kg) ( Pyramide 1rep then 2 then 3 up to 7 then back down to 1rep.)
Superset's
FacePull (27,5-35-42kg) alternating with sitting Bent Over Dumbbell Rear Delt Raise (12,5-15-17,5kg) 3*12reps total on each exercise where i increase weights for each set.
Compound movement
Squat warm-up 1*6reps 60kg.
1*8reps 100kg
Then i move pins up so i squat almost 90degrees with legs but just before the critical bend. The barbell lays dead on the pins on each rep.
2*6reps 140kg
1*4reps 160kg
Superset's
Step-up (30kg) dumbells 3*8reps alternating with leg-press machine (180kg) 3*15reps (180kg) slow movements leg-press.
Compound movement
Bench-press warm-up 1*6reps 60kg
1*3reps 100kg
2*4reps 120kg
Superset's
Incline dumbell press (27,5-35-42,5kg) alternating with dumbell floor flys ( 12,5-15-17,5kg) Total 3*6-8reps increase weight each set.
Compund movement
Deadlift warm-up 1*6reps 100kg
1*8reps 120kg
1*8reps 140kg
1*6reps 160kg
1*4reps 180kg
Superset's
Lat pull-downs wide grip (35-45-55kg) alternating with sitting cable-row (3sets*35kg) using single ropes with handle to get shoulder blades really close. (Same weights on this one for good form and contact)
Triceps pushdown ( 25-32-42kg) alternating with Bicep cable curls (35-42-55kg) this is cable-system so the real weights my biceps is lifting is not precise.
Abs: Alternating beetween 3 movements.
Phuiiiiiiiiiiiiii Finally home and EAT :yahoo:
These days the weights is kinda intuitiv cos some days ur sore there and energy levels is not there sometimes. Important to listen to the body and the mind=( hehe
Please keep us posted!
Salamat hehe
Salamat
Tnx
Today 06.09.2013 Shoulder's-Chest-Biceps-Triceps
Warmup
Front raise 2*10 4kg
Side lateral raise 2*10 4kg
Facepull 2*10 20kg
Rotator-cuff 2*12 4kg
Standing barbell military-press (lightweights going for slow movements)
1rep then 2rep then 3rep continued to 7rep and down again..6rep then 5rep then 4 rep.
Superset's, alternating each exercise. (Lightweights going for slow movements)
sitting Bent Over Dumbbell Rear Delt Raise 5*8reps 10kg
FacePull long rope rotator movement 5*10rep 20kg
FacePull 5*10rep 20kg
Standing Bradford press 2*8rep 40kg
Benchpress (lfocus on slow movements)
1*8 40kg
1*6 70kg
4*4 100kg
Superset's, alternating each exercise (Focus on slow movements)
Incline dumbell press 5*8 35kg-28kg-24kg-24kg-24kg
Floor flys 5*8 10kg
Superset's alternating each exercise, (focus on slow movements)
Seated incline dumbell bicep curls 5*8 10kg
Cable rope triceps extension 5*10 20kg
Cable tricep pushdown 5*10 20kg
Especially focus on my rear delts today and the shoulder routine gave me a insane pump on the rear delts. Really enjoyable to see the rear delts coming out
Home and eat, higlight of the day to eat after a good workout. Tomorow i will be doing my legs and back. Next week i start my nightshift week so then it will be off the gym and my focus is on Nutrition totally and maybe.. maybe :P i sneak in a workout.. Nightshift= KAPOY
Breakfast is very stricted cos i found on the 8-16 fasting diet accually i get good workouts even on low carb intake before morning workout. From now 10pm (In Norway) and 8 hours forward i have my window to eat so i eat approxamatly before my morning workout today:
30grams carbs ( Wasa fiber-crackers with low fat cheese)
10grams BCAA
1 scoop Ronnie coleman Testogen ( preworkout supp)
mixed with ( Most users experience with this products is that stacking it gives u something) mixed in water 0,5liters
1 scoop Ronnie coleman Myo-blitz ( preworkout supp)
1,5liters bottle with water for the gym.
Then in the car heading for workout i eat a before training bar that gives me 30carb+14Protein+4fats
Today Legs-Back and Abs
So time to walk the walk not just talk the talk :sport:
You also on IF?
Thanks
Todays workout 07.09.13
Legs-Back-Abs
Compound movement.
Squat
warmup 1*6 50kg
Pyramide up to 7 reps. 1rep 2rep 3 rep up to 7 then back down. 70kg
Superset's 5*8reps alternating each exercise.
Laying floor leg curls with dumbell 20kg
Step-Up 20kg each hand
one footed calf rais with dumbell in hand 20kg
restpause is based on my pulse/breathing i rest so i can do nxt sets but also keep as high so it stays in fatburn mode. ( Superset's is my for the moment fatburning work)
Compound movement.
Deadlift
Warm-Up 1*8 70kg - 1*3 110kg
Pyramide up to 5reps then back down 1rep 2rep 3 rep up to 5 then back down. 130kg
Superset's 5*8reps alternating each exercise.
Wide-grip pulldown 40kg
Sitting row with short barbell. Focus on squeese on the shoulderblades slowly. 20kg
Standing cable lat pulldown (short barbell, the one for tricep pushdown) 15kg
Abs
3*crunches to failure
2,5Liters of water consumed under training.
After exercise 5 ricecakes and after training mealshake 30carbs 18protein 4 fat.
Then i headed home to prepare meal for growth and restitusion
Okey:)
Yes i am using the ground rules of Intermittent Fasting and biorythm diet principles i found that This accually works well even on strenght gains as well as on fat burning regime.
Recearch have found it individual how a person respond to these kinds of diets, some need to have a little low carb breakfast in the morning instead of waiting those full 1hours. I use the principles.. if my body screams for energy in the morning i will give it a low carb 120calories breakfast if not i hang on the 16hours. I Believe in balance:) And Saturdays i have a cheatmeal after workouts burger,pizza ect. The mind needs feeding to
Controlling the food intake etc. Definitely allowing ourselves to eat what we love despite of dieting to keep us sane!
Word up!!
Totally agree with u Jettie, It's so much easier to stay consistant to ur nutrition when doing this and still get the result/goals that are set
I't much more kinder to the economy and time in kitchen is less and we can still have a "decent" normal eating life out with friends hehe
I work nightshifts and dayshifts so i do my first of 7 nightshift on this 8-16 that will be interesting to see how i do.. cos i need to change the eating rythm.. still 8/16 but now i eat at night instead. Hope my hormones and body will accept.
thanks sir! hope you will help our little community grows with people that has some lots of experience on this game!
I am glad to be here and give of my experience and to read others experiences with programs diets and other stuff, we are never outlearned in this subject
Starting my nightshift week (7 nights ) so i take a split today bcos i dont wanna mess to much with the body, cos on night the bodys hormones and rest is out of balance. Sometimes LESS IS MORE
So one week with nuts,fruits,fiber rich oats and cottage cheese is my diet, Easy foods on night cos the body is not made for consuming and processing foods in nightime.
Warmup
Front raise 2*10 4kg
Side lateral raise 2*10 4kg
Facepull 2*10 20kg
Rotator-cuff 2*12 4kg
Standing barbell military-press (lightweights going for slow movements) 50kg
1rep then 2rep then 3rep continued to 7rep and down again..6rep then 5rep then 4 rep to 1 rep.
Superset's, alternating each exercise. (Lightweights going for slow movements)
sitting Bent Over Dumbbell Rear Delt Raise 5*8reps 12,5kg
FacePull long rope rotator movement 5*10rep 20kg
FacePull 5*10rep 20kg
Benchpress Pyramide Very slow and rest on chest 2seconds on negative. 1rep 2 rep up to 7reps 70kg
Superset's, alternating each exercise (Focus on slow movements)
Incline dumbell press 5*8 24kg
Floor flys 5*8 12,5kg
Superset's alternating each exercise, (focus on slow movements)
Seated incline dumbell bicep curls 5*8 12,5kg
Cable rope triceps extension 5*8 22,5kg
Cable tricep pushdown 5*8 38kg
10 days until nxt workout... How will i survive :P
Yeye i took a "risk analysis" and concluded.. F.. it u do the second day split today u deserve it :P
So i am hitting the gym today before it's back home and hopefully get some 3-4hours sleep before nightshift at work starts.
Here it goes.
Todays workout 11.09.13 second workout of my 2day splitt.
Legs-Back-Abs
Pre-written so no weights.
Compound movement
Squat
warmup 1*6
Pyramide up to 7 reps. 1rep 2rep 3 rep up to 7 then back down.
Superset's 5*8reps alternating each exercise.
Laying floor leg curls with dumbell
Step-Up dumbell each hand
one footed calf rais with dumbell in hannd
restpause is based on my pulse/breathing i rest so i can do nxt sets but also keep as high so it stays in fatburn mode. ( Superset's is my for the moment fatburning work)
Compound movement.
Deadlift i superset it with standing one hand dumbell row.
Warm-Up 1*8 - 1*3
Pyramide up to 7reps 1rep 2rep 3 rep up to 7
Superset's 5*8reps alternating each exercise.
Wide-grip pulldown
Sitting row with short barbell. Focus on squeese on the shoulderblades slowly.
Standing cable lat pulldown (short barbell, the one for tricep pushdown)
Post-training comment:
Had a Good workout
Now its chicken filet 200gr with 200gr potatoes 175gr kidney-beans and a pasta sauce to flavor it.
Sleep is near then of to nightshift.
So no Journal for me the nxt 10days.
Maybe i write some jounal of my eating in this "deload week" i lack of better word..
Ahh Tnx
Warmup
Front raise 2*10 4kg
Side lateral raise 2*10 4kg
Facepull 2*10 20kg
Rotator-cuff 2*12 4kg
Standing barbell military press 4*4 50kg
Superset's
sitting Bent Over Dumbbell Rear Delt Raise 5*8 10kg
FacePull long rope rotator movement 5*8 15kg
FacePull 5*8 20kg
Benchpress 4*4 100kg
warm up 1*8 50kg
warm up 1*2 80kg
Superset's
Incline dumbell press 5*8 24kg
Floor flys 5*8 12,5kg
Superset's
Seated incline dumbell bicep curls 5*8 12,5-14-14-20-20kg
Cable rope triceps extension 5*8 20kg
Cable tricep pushdown 5*8 56kg
The 4 days off the gym did me good, i had a super workout and managed to give it alittle extra today i felt. Good pump good strenght on choosen weights.
17.09.13 LEGS AND BACK
Feeling the yesterdays workout both in shoulders and triceps but i'll do a workout and adjust to the feeling in the muscles. Last nightshift afterwards
Warmup:
Rotator cuff 2*12 4kg
Squats 4*4 100-100-110-120kg
Warmup 1*10 60kg
Deadlift 4*4 60kg
Chins 4*4 bodyweight
Standing barbell row 4*4 60kg
One hand dumbell row 4*4 18kg
pulldown 5*8 50kg changing grips.
Sitting cable row barbell 5*8 20kg
Standing lat pulldown 5*8 30kg
Did a intuition workout today lightweights and going for the proper form and contact with the musclegroups.
Got my my new research supplement today so i will be seeing if it gives me some effect in the time that comes.
Supplement:
Leucine
Link: http://www.nutritionexpress.com/article+index/protein/showarticle.aspx?id=807.
*Leucine is an essential BCAA ( taking it in addition to BCAA even its in BCAA)
*Leucine stimulates protein synthesis to build muscle
*Leucine activates mTOR – to switch on muscle building
*Leucine helps you lose weight and spare muscle when dieting
*How much you need ( suggested 8grams a day)
Premeal 45minutes prior to workout:
2whole eggs 3 eggwhites. 4 fibercrackers 4.8carbs each. Cucumber and tomatoes.
5grams of Leucine
Stack: Myo Blitz&Testogen ( preworkout supplements from Ronnie Coleman)
Warmup Dumbells.
Shoulder frontraise 2*10 4kg
Shoulder lateral raise 2*10 4kg
Rotator cuffs 2*10 4kg
Facepull 2*8 15kg
Shoulders.
Standing barbell military-press 4*4 60-60-70-70kg
Bradford-press 2*8 Olympia barbell no weights.
Superset's.
Banded rear delts pull 5*10 ( pre-activation exercise)
Seated bent-over rear delt raise 5*8 10kg
Face-pull 5*8 30kg
Face-pull with external rotation 5*8 20kg
Chest.
Warmup
Benchpress 1*8 50kg
Benchpress 1*3 80kg
Benchpress 4*4 100-100-110-120kg
Incline dumbell press 2*8 32kg
Floor flies 2*12,5kg
Triceps
Warmup
pushdown 1*10 20kg
Superset's
Pushdown 5*8 29kg
Cable rope triceps extension 5*8 20kg
Biceps
Warmup
sitting dumbell curls 1*12,5kg
Superset's
Sitting dumbell biceps curl 3*8 18kg
Sitting dumbell hammercurls 3*8 18kg
Explosive reps.
Banded lateral raise 3*8
Banded rear delts pull 3*8
Postmeal:
5grams of leucine
Afterworkout shake 30gr carbs 18grams protein
5 ricecakes.