NEW YEARS RESOLUTION WEIGHT LOSS THREAD 2013

[CFD]

Originally Posted by Speedy1975

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.

[Mydivorcegift]

Originally Posted by GSUNCSU

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.

[CFD]

Originally Posted by Mydivorcegift

.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.

[Speedy1975]

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.

[Mydivorcegift]

Originally Posted by CFD

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.

[Mydivorcegift]

Originally Posted by Speedy1975

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....

[Speedy1975]

Originally Posted by Mydivorcegift

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.

[CFD]

Originally Posted by Speedy1975

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.

Originally Posted by Mydivorcegift

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.

[driyac]

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.

[Speedy1975]

Originally Posted by driyac

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.

[CFD]

Originally Posted by Speedy1975

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

[mlee]

Someone was breaking the rules this weekend...

[CFD]

Originally Posted by mlee

Someone was breaking the rules this weekend...



Attachment 513669

From a weight loss/weightlifting point of view, she's better off eating that than drinking, it could even be beneficial to some extent.

[driyac]

Originally Posted by CFD

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