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Old 05-23-2013, 10:12 AM   #826
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At 10% my abs show but not with the good definition they had at 8%. Shoulders and traps were more defined at 8% as well. For my body composition that seems to be the happy place. At 6% I started looking a bit stringy.
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Old 05-23-2013, 10:42 AM   #827
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At 10% my abs show but not with the good definition they had at 8%. Shoulders and traps were more defined at 8% as well. For my body composition that seems to be the happy place. At 6% I started looking a bit stringy.
That's about the same as me. You can definitely see them at 10%, at 8% that are pronounced but I haven't been below 10% in 3-4 yrs.
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Old 05-23-2013, 10:56 AM   #828
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If anybody could do it and it was easy, it wouldn't be a challenge, and yes I know it won't be easy, and at 50. So I'm a realist and I know things could be a stretch, so no problem listening to reality, but I'm optimistic. Been benching since I was a freshman in HS, I really thought the weight loss would be the hard part, that has turned out to have happened faster than I thought and with little loss of strength. Monday and Fridays are heavy chest and arm days with emphasis on tris, traditional flat, inclined and declined bench pyramid up and down. Wednesday is chest and arms with doing something different and or non-traditional, bar stripping, reverse grips, negatives, etc. 20 minute run everyday, Tuesday and Thursday back and legs. Doing the Herbalife meal replacement (with additional protein) now but will switch to Herbalife24 stuff in about 5 more lbs. My last personal best was in a 220 lbs weight class so I was probably 205ish as I was trying to get into 198s and didn't. I still have 7 months, I really want the 4 plates on each side, so we'll see. And 225 today for sets of 14, 8 and 3 (concentrated on form and breathing). When the big attempt is made, I'll post pics/video.
.02...

Change your workout. From looking at the above your workout looks like you are trying to build a big chest...not a big bench. Me personally, I don't have a chest and legs day. I have a bench and a squat day. Drop the negatives....you are training your body to be slower which is counterproductive for moving heavy weight. You need to devote workouts to getting faster and maximally stronger. Doing sets of countless reps does neither of these...or I should say doesn't optimize the results you could have.

If you are ever in ATL pm me and we will hit the gym.
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Old 05-23-2013, 11:56 AM   #829
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.02...

Change your workout. From looking at the above your workout looks like you are trying to build a big chest...not a big bench. Me personally, I don't have a chest and legs day. I have a bench and a squat day. Drop the negatives....you are training your body to be slower which is counterproductive for moving heavy weight. You need to devote workouts to getting faster and maximally stronger. Doing sets of countless reps does neither of these...or I should say doesn't optimize the results you could have.

If you are ever in ATL pm me and we will hit the gym.
I agree, I associate higher reps (8-10 or more) to be more of a size thing than strength. I think the most productive for strength gain is a 3 day split, performing 3-4 sets 0f 5-6 reps. 6th rep, 1st set, should be right about at failure, repeat until you can do 3x6 or 4x6 then up the weight. I can add weight at a steady pace doing this type of program. I do no other exercises or cardio between workout days and eat with a healthy caloric surplus. I do back/chest, quads/hams/abs, delts/bis/tris/calves.
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Old 05-23-2013, 12:01 PM   #830
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I do one set of warmup at lighter weight, 10-12 reps, then 3 work sets of 6-8 reps with the maximum I can get through 3 work sets with. If the 2nd set feels light, I'll add 10lbs for the 3rd, then the following week I'll start with that added 10lbs on work set 1 and start over.

Here's my routine for those that care.

Tues - Chest/Biceps

Thurs - Shoulder/Back

Sat - Legs/Triceps

This routine insures each muscle gets maximum attention. I see some guys do chest and triceps on the same day, which is counter productive since you're already working tris when you do chest. Same with Back and bis.

I always do this routine, but every 90 days I change up the actual exercises in the routine to keep my body moving. For example, this 90 days I'm doing barbell bench routines for chest. Starting in July I'll go to Hammer Strength machines.

I don't do any ab work as that just makes you wider at the waist, not more defined and I want to maintain a nice V shape from back to waist. To get a 6 pack it's all in lowering body fat.

My goals are strictly size/definition based. I could honestly care less about strength but strength does come from lifting no matter what.

My .02 cents.
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Old 05-23-2013, 12:11 PM   #831
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I think the most productive for strength gain is a 3 day split, performing 3-4 sets 0f 5-6 reps. 6th rep, 1st set, should be right about at failure, repeat until you can do 3x6 or 4x6 then up the weight. I can add weight at a steady pace doing this type of program.
There are much more advanced systems than this.

Using this routine where are you exerting maximal effort? And where are you getting faster?

The 2 key components for lifting a max weight for 1 rep:

One is being able to push with a maximal effort for a certain amount of time.

And two is training your body to lift any and all weights faster.
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Old 05-23-2013, 12:17 PM   #832
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My goals are strictly size/definition based. I could honestly care less about strength but strength does come from lifting no matter what.
I am the exact opposite. (Although it's not like I am fat lol). Really I am just an average ordinary looking guy which is really how I like it. I am more dense than cut though.

My workouts are:

Monday..devoted cardio day, abs, low back...
Tues...Speed bench, triceps, shoulders, abs, cardio
Wed AM...15 mins of resistance band exercises for triceps and shoulders...some pushups...
Wed PM....Speed squat, back, biceps, calves, abs, cardio
Thurs AM...15 mins of resistance band exercises for hams, back, biceps
Thurs PM...Devoted cardio day, abs low back
Friday....max bench, tris, shoulders, abs cardio
Saturday...max squat, back, biceps, calves, abs, cardio

Sunday rest....
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Old 05-23-2013, 12:37 PM   #833
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I am the exact opposite. (Although it's not like I am fat lol). Really I am just an average ordinary looking guy which is really how I like it. I am more dense than cut though.

My workouts are:

Monday..devoted cardio day, abs, low back...
Tues...Speed bench, triceps, shoulders, abs, cardio
Wed AM...15 mins of resistance band exercises for triceps and shoulders...some pushups...
Wed PM....Speed squat, back, biceps, calves, abs, cardio
Thurs AM...15 mins of resistance band exercises for hams, back, biceps
Thurs PM...Devoted cardio day, abs low back
Friday....max bench, tris, shoulders, abs cardio
Saturday...max squat, back, biceps, calves, abs, cardio

Sunday rest....
I dunno if it's a blessing or a curse but I've always been thin. I was 117 pounds when I graduated HS and went in to the Marine Corps and learned about weight lifting. Put on over 50lbs of muscle since then, but still wanna get bigger. At 37 years old I'm in the best shape I've ever been. Odd really. I find myself lifting much heavier weight than some of the guys twice my size at the gym. I figure they're supplementing with chemicals to do the chintzy workouts they do and be so big.

I rarely do any cardio at all. Sometimes my girlfriend will want me to go jog with her, but I try to avoid it at all possible.
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Old 05-23-2013, 12:38 PM   #834
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I do one set of warmup at lighter weight, 10-12 reps, then 3 work sets of 6-8 reps with the maximum I can get through 3 work sets with. If the 2nd set feels light, I'll add 10lbs for the 3rd, then the following week I'll start with that added 10lbs on work set 1 and start over.

Here's my routine for those that care.

Tues - Chest/Biceps

Thurs - Shoulder/Back

Sat - Legs/Triceps

This routine insures each muscle gets maximum attention. I see some guys do chest and triceps on the same day, which is counter productive since you're already working tris when you do chest. Same with Back and bis.

I always do this routine, but every 90 days I change up the actual exercises in the routine to keep my body moving. For example, this 90 days I'm doing barbell bench routines for chest. Starting in July I'll go to Hammer Strength machines.

I don't do any ab work as that just makes you wider at the waist, not more defined and I want to maintain a nice V shape from back to waist. To get a 6 pack it's all in lowering body fat.

My goals are strictly size/definition based. I could honestly care less about strength but strength does come from lifting no matter what.

My .02 cents.
That's because you have a bodybuilders mentality. lol. Nothing wrong with it, I usually follow a routine catering more to size and definition but when you are looking for strength gains my approach is somewhat different.

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There are much more advanced systems than this.

Using this routine where are you exerting maximal effort? And where are you getting faster?

The 2 key components for lifting a max weight for 1 rep:

One is being able to push with a maximal effort for a certain amount of time.

And two is training your body to lift any and all weights faster.

There are much more advanced systems. I posted a while back a 4 day split, day 1 upper. day 2 lower for strength, day 3 off, day 4 upper, day 5 lower hypertrophy this is also very productive for me but you're forgetting something, I'm 58 and have had some serious injuries so a 3 day split as I mentioned allows for more recovery time and believe me, I need it. It seems as I get older recovery time is the issue, if I do legs at max effort, two days later I can hardly walk lol.
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Old 05-23-2013, 12:45 PM   #835
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So I'm going on vacation at the end f my cut. Next week June 2nd will be my first day of a week long vacay. Any suggestions on how not to get fat while drinking a shit ton? I know it's counter productive but I just need the vacay and it's a bunch of friends so it's already planned drink fest.
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Old 05-23-2013, 12:49 PM   #836
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So I'm going on vacation at the end f my cut. Next week June 2nd will be my first day of a week long vacay. Any suggestions on how not to get fat while drinking a shit ton? I know it's counter productive but I just need the vacay and it's a bunch of friends so it's already planned drink fest.
Nope. You'll pay dearly in more ways than one LOL

Drink LOTS of water.
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Old 05-23-2013, 12:51 PM   #837
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Nope. You'll pay dearly in more ways than one LOL

Drink LOTS of water.
I'm with you, he's on his own. LOL
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Old 05-23-2013, 12:57 PM   #838
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Someone was breaking the rules this weekend...



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Old 05-23-2013, 01:04 PM   #839
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Someone was breaking the rules this weekend...



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From a weight loss/weightlifting point of view, she's better off eating that than drinking, it could even be beneficial to some extent.
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Old 05-23-2013, 01:21 PM   #840
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I'm with you, he's on his own. LOL
I'm thinking lots of Advil at night, and workouts each day in the mornings. Fml it's gonna suck. Good news is I have a full kitchen so I will be cooking, ( to SAVE MONEY; and eat right.) about all I have going for me
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Old 05-23-2013, 01:23 PM   #841
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I'm thinking lots of Advil at night, and workouts each day in the mornings. Fml it's gonna suck. Good news is I have a full kitchen so I will be cooking, ( to SAVE MONEY; and eat right.) about all I have going for me
Have fun lol.
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Old 05-23-2013, 01:31 PM   #842
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Have fun lol.
That's the plan! Haha I need a vacation. It's Been almost a year
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Old 05-23-2013, 04:11 PM   #843
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That's the plan! Haha I need a vacation. It's Been almost a year
Hah...me too..been since Oct 2011. Leaving June 26th to either the Dominican Republic or Riviera Maya for 10 nights.

I really don't have a "cutting" phase. I will over the next 5 weeks tighten up my eating a bit and do more, and more intense cardio. I was around 188 3 months ago but had to cut the running out because of foot and shin pain. And honestly I let my eating go a little bit. Up to 197lbs. Bought some new shoes back on track now. Should be back to 188 by the time I leave.

Will return 210lbs plus LMAO
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Old 05-23-2013, 04:23 PM   #844
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There are much more advanced systems. I posted a while back a 4 day split, day 1 upper. day 2 lower for strength, day 3 off, day 4 upper, day 5 lower hypertrophy this is also very productive for me but you're forgetting something, I'm 58 and have had some serious injuries so a 3 day split as I mentioned allows for more recovery time and believe me, I need it. It seems as I get older recovery time is the issue, if I do legs at max effort, two days later I can hardly walk lol.
I wish I had you here with me to train for about 3 months. I never, ever get sore but then again I train totally different.

Curious do you do anything to "actively" recover?
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Old 05-23-2013, 04:33 PM   #845
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I wish I had you here with me to train for about 3 months. I never, ever get sore but then again I train totally different.

Curious do you do anything to "actively" recover?
Sore is good, so they tell me. I don't usually get sore during training except when I lift near max and to or close to failure. It wipes me out. lol. If I'm on the 3 day split I mentioned focusing only on strength gains I do nothing else as far as formal training goes. I am quite active and physical at work including moderate to heavy lifting and running up and down 2 flights of stairs to my parts dept. about a hundred times a day, it's almost a workout in itself.
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Old 05-23-2013, 05:32 PM   #846
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.02...

Change your workout. From looking at the above your workout looks like you are trying to build a big chest...not a big bench. Me personally, I don't have a chest and legs day. I have a bench and a squat day. Drop the negatives....you are training your body to be slower which is counterproductive for moving heavy weight. You need to devote workouts to getting faster and maximally stronger. Doing sets of countless reps does neither of these...or I should say doesn't optimize the results you could have.

If you are ever in ATL pm me and we will hit the gym.
.02 received and appreciated, I understand, and believe me Monday and Friday are heavy weight, explosion off the bottom and low reps, all form, always. Wednesdays is my change it up day, seems to get some of the soreness out, etc. and helps with the stability. And I do want some size. I know I will hit a rut and will shake something up from time to time. I'll definitely hunt you down next time to ATL. Training at 49 has definitely been a bigger challenge than 35, but I think I'm more focused and my form is definitely better. Thanks for the tips all input is welcome, there is no one right way for us as individuals to train and I'll listen because I do want that final 10%.
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Old 05-23-2013, 06:12 PM   #847
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.02 received and appreciated, I understand, and believe me Monday and Friday are heavy weight, explosion off the bottom and low reps, all form, always. Wednesdays is my change it up day, seems to get some of the soreness out, etc. and helps with the stability. And I do want some size. I know I will hit a rut and will shake something up from time to time. I'll definitely hunt you down next time to ATL. Training at 49 has definitely been a bigger challenge than 35, but I think I'm more focused and my form is definitely better. Thanks for the tips all input is welcome, there is no one right way for us as individuals to train and I'll listen because I do want that final 10%.


"Training at 49 has definitely been a bigger challenge than 35"

Wait until your my age. LOL

As you said, there is no right or wrong way, within reason but various weight/rep ranges do focus on slightly different types of development. The most effective training incorporates various weight/rep ranges and exercises to incorporate as much muscle fiber as possible and work muscles from various angles to achieve maximum growth. A couple of big mistakes people make is not sticking to a program long enough to reek the benefits or to long so it looses it's effectiveness due to adaption. Depending on the type of program generally 4-6 weeks and I switch it up. the only exception is if I'm still making decent gains , then keep at it until it tapers off then switch it up again. I've mentioned before I also try to practice some sort of progressive resistance be it adding weight or doing another rep. The gains are not impressive until you look at the big picture, then it's huge. Let's say you are squatting 300lb and can add a measly 2.5 lbs a week. If you follow the program for 6 wks you just added 15lbs to your squat. I know at my age if I increase my max by 15lbs in a little over a month I'm thrilled. It says to me, I'm not over the hill yet, I'm still climning it.
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Old 05-24-2013, 07:26 PM   #848
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From a weight loss/weightlifting point of view, she's better off eating that than drinking, it could even be beneficial to some extent.


Very funny Mike!! What a great BBQ that was. The peach and blackberry cobbler with ice cream was the crowning glory!!

Still at 21 lbs down and after this weekend I'm good with that. Right back on track and exercising - had a great time now back to the routine.

I have a silly question. If I want to down size my hips/thighs/butt and my arms, should I still be trying to lose more weight or concentrate on exercising those areas more. Or is it a combination of both - I know it sounds stupid, but I don't want to get really thin, but I'd like my arms to slim down more. Thoughts?
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Old 05-25-2013, 10:08 AM   #849
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Very funny Mike!! What a great BBQ that was. The peach and blackberry cobbler with ice cream was the crowning glory!!

Still at 21 lbs down and after this weekend I'm good with that. Right back on track and exercising - had a great time now back to the routine.

I have a silly question. If I want to down size my hips/thighs/butt and my arms, should I still be trying to lose more weight or concentrate on exercising those areas more. Or is it a combination of both - I know it sounds stupid, but I don't want to get really thin, but I'd like my arms to slim down more. Thoughts?
It's a combination of both, if you don't want to get thinner then you have to transform your body. You will need to loose in areas resulting in getting thinner so you replace what you lost with something more appealing and healthy MUSCLE. Add a good solid weight program to tighten everything up and increase muscle mass. Don't worry about building muscle and looking manly lol it will never happen but the difference in how you look and feel will be amazing.
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Old 05-25-2013, 12:28 PM   #850
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Becky,

The ONLY way to transform your body (or in other words change the shape) is through weight training.

If you are "a pear" and you eat right and do cardio guess what you will be? A smaller pear.

Like CFD said you aren't going to get manly, you aren't going to get big. Start hitting the weights directed toward the areas you'd like to change, continue to do well eating, and you will get what you want.
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