Got it, thanks guys... New workout routine tomorrow !!
3.5MPH a cool down pace? holy crap man, I am only 5'9", my leg's are not very long.
I am 38 years old remember LMM, not a "young pup" like you
I don't want to hurt myself (strain, sprain, etc) but I do want to make the most of my time.
I'm 5'10''...I would walk at 3.5mph between sprints. If I use a treadmill I sprint at about 9-10mph. I don't feel comfortable going much faster than that as I'm running on a moving belt. Thats one reason I prefer to run in a park or something instead of on 'the road to nowhere.' 38 ain't old enough to use the old man copout so get to it! When you're 58 you can use that as an excuse.
Like Nomad said, stretch before and after and you'll be fine. I never used to do it but I'm not 19 anymore either and these days it helps alleviate DOMS in the days following a workout so I do it too. If it doesn't hurt you aren't trying hard enough! Remember, pain is weakness leaving the body =)
Hey hey....no copping out here. I can keep up with the best of you yungin's in a lot of ways
I know what the "good" pain feels like. I got rid of a lot of this before, with a very little effort, new lifestyle (job) has put a lot of it back on (much less active throughout the day). Mostly looking for pointers on maximizing how I workout, since I am less active.
If you really want to strengthen up and put on the weight look into positive/negative strength training, and double up on chicken breast and lean steaks + a quality whey protein shake. Egg whites are great as well and tuna will pack defined muscle. A good protein/simple carbohydrate shake immediately following a work-out helps plus take any anti-oxidant vitamins then as well(C,E etc)
Ok.... 1st time at the interval thing and I am in terrible shape.... could not do more than 2 at 7MPH. I was way over my head oxygen wise and I just don't think that is a good thing, could be dangerous.
Thinking about moving to 5 MPH and then trying to get 3 or 4 with a 2 minute period in between. Is that too long in between or does it have to be 1 minute intervals?
You aren't going to pass out from lack of oxygen you'll just have to stop running. Don't change the rest periods. If you can only do two, then do two a couple times a week and try for three next week. Work your way up, don't make it easier so you can do more immediately, that defeats the purpose.
I'll give you another reason to do this outside on a track at a high school or college. You get visual encouragement by seeing the end of your sprint get closer to you. If you know that in 45 seconds you're going to run three quarters the way around a quarter mile track then even though you're beat and sucking air like crazy you can push on and keep going because you can see the end getting closer and thats encouraging. On a treadmill there's no visual encouragement, you just keep running till your watch beeps.
For those of you who might need a bit of motivation, this is Citrixmeta, he was a member here and still has some of the most impressive results I've ever seen:
take some of that right after the work out along with some OJ..everyone needs simple carbs after the work out...and alltheway is pure whey protein..its awesome
if you want to... you could also take this
glutamine
it helps repair muscle,. so you dont feel sore...i suggest using the met-rx brand
I'm still pumping it out at the Gym. With my new diet I'm up about 13lbs so far. Going three times a week, haven't missed a day so far. I am taking pictures each month to log everything.
Your pectoral muscles and arms are really starting to show through. Also, due to your chest development the skin on your stomach is tightening and you're starting to see your abs more visibly.
Thanks Nomad. I changed up my routine last night, so I'll be hitting up a few new exercises. My goal is to hit 150lbs lean, keeping my bodyfat percentage very low. So far I have done that, I haven't gained any excess bodyfat anywhere. I made a typo though, I have been working out for two months, not three.
Thanks Nomad. I changed up my routine last night, so I'll be hitting up a few new exercises. My goal is to hit 150lbs lean, keeping my bodyfat percentage very low. So far I have done that, I haven't gained any excess bodyfat anywhere. I made a typo though, I have been working out for two months, not three.
You'll get there for sure. What's your routine like now?
Biceps
Standing barbell curl 3 x 10 reps
One-arm preacher curl 2 x 8-10 reps
Incline dumbbell curl 3 x 10 reps
Hammer curls 3 x 8-12 reps
Back
Pull-ups – 3 x 8 reps
Lat pulldowns – 3 x 8 reps
Dumbbell rows 4 x 8 reps
Cable rows – 3 x 12 reps
Stiff-legged Deadlift 4 x 10 reps
Bent over barbell rows 4 x 8-12 reps
Forearms
Reverse barbell curl 2 x 6 reps
Cable machine forearms 3 x 10
Barbell wrist curls 3 x 15
Abs
Cable crunches
Day 2
Hamstrings
Single-leg leg curls 4 x 8 reps
Quads
Squats 5 x 12 reps
Leg press 3 x 15 reps
Leg extensions 2 x 12 reps
Deadlift 3 x 12 reps
Calves
Smith machine calf raises 3 x 15
Day 3
Shoulder
Smith machine shrugs 5 x 12 reps
Seated dumbbell press 3 x 8 reps
Seated rear delt machine 3 x 10 reps
Chest
Incline bench press 4 x 8 reps
Flat bench dumbbell press 3 x 12 reps
Incline dumbbell flys 3 x 12 reps
Cable crossovers 2 x 15 reps
Triceps
Tricep pushdowns 3 x 12 reps
Close grip bench press 4 x 8-10 reps
Traps
Dumbbell shrugs 2 x 10 reps
Upright rows 2 x 8 reps
I might tweak it a little bit, just drafted it up over the weekend. And finished my Day 1 workout yesterday.
My only advice would be don't do anymore than 10 reps a set except on abdominal muscles where 12-15 is okay. Try using more weight this way.
For legs, I would cut the squats to three sets and focus on using more weight. Similarly, do three sets of dead lifts but only eight reps with more weight.
Time for the December pictures. I kinda slacked off for about a week on my bulking diet. I just got to the point where I did not feel like eating anything. I guess maybe because I have been bulking for 4 months now, eating 6-7 meals per day. So I'm down to 137lbs. But here are my pics, I really love going to the Gym, the best thing I have done for myself ever.
I definitely understand what you mean about slacking on the food. I've been doing the same and I haven't gained much weight. My lifts are still increasing though, so the muscle has to be coming from somewhere...
yeah this time of the year is hard. I have been slacking too. The whole thanksgiving week I was drinking and eating, more drinking than anything else. Also dang girls getting me in trouble at bars too.
Comments
Understandable, just stretch adequately before hand and you'll be fine.
I'm 5'10''...I would walk at 3.5mph between sprints. If I use a treadmill I sprint at about 9-10mph. I don't feel comfortable going much faster than that as I'm running on a moving belt. Thats one reason I prefer to run in a park or something instead of on 'the road to nowhere.' 38 ain't old enough to use the old man copout so get to it! When you're 58 you can use that as an excuse.
Like Nomad said, stretch before and after and you'll be fine. I never used to do it but I'm not 19 anymore either and these days it helps alleviate DOMS in the days following a workout so I do it too. If it doesn't hurt you aren't trying hard enough! Remember, pain is weakness leaving the body =)
I know what the "good" pain feels like. I got rid of a lot of this before, with a very little effort, new lifestyle (job) has put a lot of it back on (much less active throughout the day). Mostly looking for pointers on maximizing how I workout, since I am less active.
Thanks for the tips
Thinking about moving to 5 MPH and then trying to get 3 or 4 with a 2 minute period in between. Is that too long in between or does it have to be 1 minute intervals?
I'll give you another reason to do this outside on a track at a high school or college. You get visual encouragement by seeing the end of your sprint get closer to you. If you know that in 45 seconds you're going to run three quarters the way around a quarter mile track then even though you're beat and sucking air like crazy you can push on and keep going because you can see the end getting closer and thats encouraging. On a treadmill there's no visual encouragement, you just keep running till your watch beeps.
Gaining weight isn't my problem. I'm at 147 right now and would like to sit at 140. Dunno if that'll ever happen.
http://www.muscletank.net/profiles.aspx?citrixmeta
buy muslce milk...
www.dpsnutrition.net
its GREAT, take it right before bed
www.allthewhey.com
take some of that right after the work out along with some OJ..everyone needs simple carbs after the work out...and alltheway is pure whey protein..its awesome
if you want to... you could also take this
glutamine
it helps repair muscle,. so you dont feel sore...i suggest using the met-rx brand
Here is the day I started at 119lbs.
A month later on September 4th at 129lbs
*edit*
Traps as well.
I'm no expert, but you look like you could beat me up in both photos, and that's my only criteria for evaluating physical condition.
Here they are.
Great progress, keep it up.
You'll get there for sure. What's your routine like now?
Biceps
Standing barbell curl 3 x 10 reps
One-arm preacher curl 2 x 8-10 reps
Incline dumbbell curl 3 x 10 reps
Hammer curls 3 x 8-12 reps
Back
Pull-ups – 3 x 8 reps
Lat pulldowns – 3 x 8 reps
Dumbbell rows 4 x 8 reps
Cable rows – 3 x 12 reps
Stiff-legged Deadlift 4 x 10 reps
Bent over barbell rows 4 x 8-12 reps
Forearms
Reverse barbell curl 2 x 6 reps
Cable machine forearms 3 x 10
Barbell wrist curls 3 x 15
Abs
Cable crunches
Day 2
Hamstrings
Single-leg leg curls 4 x 8 reps
Quads
Squats 5 x 12 reps
Leg press 3 x 15 reps
Leg extensions 2 x 12 reps
Deadlift 3 x 12 reps
Calves
Smith machine calf raises 3 x 15
Day 3
Shoulder
Smith machine shrugs 5 x 12 reps
Seated dumbbell press 3 x 8 reps
Seated rear delt machine 3 x 10 reps
Chest
Incline bench press 4 x 8 reps
Flat bench dumbbell press 3 x 12 reps
Incline dumbbell flys 3 x 12 reps
Cable crossovers 2 x 15 reps
Triceps
Tricep pushdowns 3 x 12 reps
Close grip bench press 4 x 8-10 reps
Traps
Dumbbell shrugs 2 x 10 reps
Upright rows 2 x 8 reps
I might tweak it a little bit, just drafted it up over the weekend. And finished my Day 1 workout yesterday.
For legs, I would cut the squats to three sets and focus on using more weight. Similarly, do three sets of dead lifts but only eight reps with more weight.
The first picture compares me now to when I first started working out. Second picture is a back shot.
I definitely understand what you mean about slacking on the food. I've been doing the same and I haven't gained much weight. My lifts are still increasing though, so the muscle has to be coming from somewhere...