Well hell may be freezing over (workout)

[Scarface]

This

[Scarface]

This looks like a great workout, let alone a great stretch

[feedback]

andyman: cut your hair, faggot

looking good though, work on those pecs

[andyman]

andyman: cut your hair, faggot

looking good though, work on those pecs

thanks

but pecs are no good for overhead work... why would i want 'big pecs'

today i slapped mah ballsac with the barbell on the way up to a power clean. OUCH...........

[tnf]

Kinda got Andyman helping me out with cross fit stuff....cant mix the two

Ah, didn't know you were doing Crossfit. That's great.

[Don Carlos]

Only bits and bobs as I dont have all the equipment to do all the exercises and I can't afford to join a gym at the moment

Still, 2 more days in work then I have 2 weeks off which will be spent owning the healthy food and running etc.

[feedback]

andyman: cut your hair, faggot

looking good though, work on those pecs

thanks

but pecs are no good for overhead work... why would i want 'big pecs'

today i slapped mah ballsac with the barbell on the way up to a power clean. OUCH...........

a better point is that overhead work is no good for pecs...

[feedback]

don carlos you will accomplish NOTHING

[Don Carlos]

Yeah yeah, we will see

[tnf]

Yeah yeah, we will see

I don't know if you won't accomplish anything - you may see some gains, but I don't think your gut is coming off anytime soon if all you can do its bits and pieces of Crossfit for lack of a gym and equipment. If you can make it into a Crossfit gym then its a different story.

If you want to burn that gut off you should be busting your balls 5 or 6 days a week.

[Don Carlos]

Well random cross fit stuff + 3 runs a week + 3 tennis matches a week should go some way to getting rid of the gut...

[andyman]

Distance is really irrelevant, so is how much you sweat. You have to workout at a high level of intensity. What is intensity? measurable power output i.e. horsepower. Basically intensity is the shortcut to the 'good stuff'.

Anybody can do 100 burpees. how long it takes is another story, and that is how you can measure intensity and progress: with a stopwatch. Do 100 burpees with a stopwatch as fast as you can and see how you feel afterwards.

for the lay: start in the standing position, drop to the ground in a plank position, touch your chest to the ground, then jump back up and clap overhead while you're in the air from your jump.
http://media.crossfit.com/cf-video/CrossFit_Burpees.wmv

do it to test your stamina. my fastest and most recent time is 6:12, good luck! There's tons of workouts to use as benchmarks, this one is just one of my favorites... very hard, requires nothing but floor space

[tnf]

Well random cross fit stuff + 3 runs a week + 3 tennis matches a week should go some way to getting rid of the gut...

I know - but its the intensity with which these things are done that makes the difference. Those things are great, but I know a lot of people with a gut that have done a routine like that for years. I'm not knocking the activities - I'm just saying that often times we don't really understand the intensity required it takes to get us to the point we want to be at.
Look at it this way - you should be able to lose at least an inch or so off your waist in a month pretty easily if you are working out at the proper intensity. If you have been working out for a month and aren't feeling your pants get looser around the waist, something needs to change.

If you are seeing good results with what you are doing, keep it up. You mentioned needing to get rid of that gut - my point is that getting rid of a gut is actually one of the easiest things to do (not in terms of effort - easy because its not a mystery as to how its done and with the right training and diet it can be done very quickly). Much easier to do that than to put on 20 pounds of lean muscle, etc.

[tnf]

Distance is really irrelevant, so is how much you sweat. You have to workout at a high level of intensity. What is intensity? measurable power output i.e. horsepower. Basically intensity is the shortcut to the 'good stuff'.

Anybody can do 100 burpees. how long it takes is another story, and that is how you can measure intensity and progress: with a stopwatch. Do 100 burpees with a stopwatch as fast as you can and see how you feel afterwards.

What he said. Going hard regardless of what you are doing is key.

Along those lines, a study just conducted found that there wasn't a big difference in muscle gain when one used heavy weights with low reps or light weights with high reps. The key in each case is going to muscular failure - forcing your body to adapt and respond.


"Low-Load High Volume Resistance Exercise Stimulates Muscle Protein Synthesis More Than High-Load Low Volume Resistance Exercise in Young Men"

http://www.plosone.org/article/info%3Ad ... ne.0012033

[Don Carlos]

I will do 100 burpees and post my time on Sunday. Then after 2 weeks of my training with the burpees chucked in every few days for good measure I will post another time. See if I know anything off it!

Then I can see if my work out plan is working for me and you can give me more tips if needed

[andyman]

I will do 100 burpees and post my time on Sunday. Then after 2 weeks of my training with the burpees chucked in every few days for good measure I will post another time. See if I know anything off it!

Then I can see if my work out plan is working for me and you can give me more tips if needed

Give it more than two weeks.. more like a month at least. If you watched the video you saw them doing them real fast.. do it that way

[Don Carlos]

I need me a set of those ring in my living room

[U4EA]

What he said. Going hard regardless of what you are doing is key.

By that token, doesn't high intensity interval training [like Tabata] make sense then?

I did about 8 months of Tabata [~30 minutes per day]: 5 sets of stuff, 8 x 20 seconds on, 10 seconds off for each one with a minute of rest between each set. The stuff in question being: high knee jogging in place, squat presses [7kg dumbbells], push ups, squat curls [7kg dumbbells again], planks and jumping jacks.

It was great for what it was, even though I didn't really work that hard at it. I did get significant gut reduction, improved cardio and felt really healthy during that time. My goal wasn't to gain mass or huge strength so it worked out decently.

I've now been off it for about 3 months, some work/personal stuff got in the way and then general laziness made sure I didn't get back to it. I do want to get back into exercising though. I've been thinking about P90x, which seems a bit too hard core [?] and also TRX if anyone's familiar with it [suspension body-weight stuff].

The one thing that's keeping me from P90x is my perception of the level of commitment and type of equipment it needs. From what I understand, you need decent amounts of gear [weights and benches] whereas TRX is just a bunch of straps and therefore is very travel friendly [would be a big plus for me].

Can anyone help me understand exactly what P90x is like, what sort of time commitment you need [on a daily basis] and what sort of equipment you need.

[andyman]

What he said. Going hard regardless of what you are doing is key.

By that token, doesn't high intensity interval training [like Tabata] make sense then?

I did about 8 months of Tabata [~30 minutes per day]: 5 sets of stuff, 8 x 20 seconds on, 10 seconds off for each one with a minute of rest between each set. The stuff in question being: high knee jogging in place, squat presses [7kg dumbbells], push ups, squat curls [7kg dumbbells again], planks and jumping jacks.

It was great for what it was, even though I didn't really work that hard at it. I did get significant gut reduction, improved cardio and felt really healthy during that time. My goal wasn't to gain mass or huge strength so it worked out decently.

I've now been off it for about 3 months, some work/personal stuff got in the way and then general laziness made sure I didn't get back to it. I do want to get back into exercising though. I've been thinking about P90x, which seems a bit too hard core [?] and also TRX if anyone's familiar with it [suspension body-weight stuff].

The one thing that's keeping me from P90x is my perception of the level of commitment and type of equipment it needs. From what I understand, you need decent amounts of gear [weights and benches] whereas TRX is just a bunch of straps and therefore is very travel friendly [would be a big plus for me].

Can anyone help me understand exactly what P90x is like, what sort of time commitment you need [on a daily basis] and what sort of equipment you need.

Tabata anything is brutal. Sometimes i'd do 32 rounds of tabata double unders at the end of the day and it always killed me. Only once have I done a full on tabata workout, it was 32 consecutive rounds, first 8 being squats, second 8 being pullups, third 8 being pushups, last 8 rounds were box jumps on a 24" box. Holllllllly fuck..... that was a burner. that was 32 straight rounds, only the 10 seconds allotted rest was allowed the whole time.


dude you can make TRX straps out of stuff from the hardware store and probably torrent the dvd's... don't have to spend $200 on something you can make for probably $10-15

[LawL]

I just fapped to Andyman's pics and blew my wad all over my monitor.

[tnf]

What he said. Going hard regardless of what you are doing is key.

By that token, doesn't high intensity interval training [like Tabata] make sense then?

I did about 8 months of Tabata [~30 minutes per day]: 5 sets of stuff, 8 x 20 seconds on, 10 seconds off for each one with a minute of rest between each set. The stuff in question being: high knee jogging in place, squat presses [7kg dumbbells], push ups, squat curls [7kg dumbbells again], planks and jumping jacks.

It was great for what it was, even though I didn't really work that hard at it. I did get significant gut reduction, improved cardio and felt really healthy during that time. My goal wasn't to gain mass or huge strength so it worked out decently.

I've now been off it for about 3 months, some work/personal stuff got in the way and then general laziness made sure I didn't get back to it. I do want to get back into exercising though. I've been thinking about P90x, which seems a bit too hard core [?] and also TRX if anyone's familiar with it [suspension body-weight stuff].

The one thing that's keeping me from P90x is my perception of the level of commitment and type of equipment it needs. From what I understand, you need decent amounts of gear [weights and benches] whereas TRX is just a bunch of straps and therefore is very travel friendly [would be a big plus for me].

Can anyone help me understand exactly what P90x is like, what sort of time commitment you need [on a daily basis] and what sort of equipment you need.

For P90X you would optimally want a chinup bar (they sell them) that could be installed in a doorjam - but you can get by without one and do other back exercises. Other than that you need some dumbells - not a whole set - I have the ones that you can set to different weights that work fine. Really you could get by with maybe 2 sets of them, one for curls and one for rows. Or you could get by with one set, or even no sets and just use resistance bands. You don't need to get heavy weights, you won't be going low rep with heavy weights here and like the article I posted shows, research now indicates that you'll get muscle growth light or heavy as long as you are pushing yourself to failure.

P90X uses 11 or 12 different workouts. In the first 3 weeks you do the following:
Day 1) Chest and Back
Day 2) Plyometrics
Day 3) Shoulders and Arms
Day 4) Kenpo (kickboxing for cardio)
Day 5) Legs
Day 6) Power Yoga
Day 7) Off, or use a stretching routine that comes with it.

You do the insane ab-ripper X routine 3 days a week as well.

Then there is a week of rest where you do just cardio, power yogo, a bunch of core exercises specifically for abs and lower back, and kickboxing.

Then you start the next phase where you do:
Day 1) Chest, Shoulder, Tris
Day 2) Plyometrics
Day 3) Back and Biceps
Day 4) Power Yoga
Day 5) Legs
Day 6) Kenpo
Day 7) Rest, or use the stretching routine

Abs are on day 1, 3, and 5 (or just 2 of those days)

That takes you through weeks 5-7
Week 8 is another recovery week like the last one
Similar stuff for weeks 9-13.

Each workout is about 1 hour long, but that includes warm up and stretching.
The first 3 weeks are pretty basic exercises to build strength in the main muscle groups - the second 3 weeks you start adding some twists to the basics - you'll be surprised how many ways they can modify the basics to throw you off balance a bit and make them more difficult.

The whole thing is not without its drawbacks - Andy and I discussed the issue of form - you don't have someone there watching to make sure your form is correct so you need to take extra time at the beginning to ensure that you get the movements down right. There are definitely other ways to get the same results - but the thing that I like about P90X for so many people who already have some exercise experience but aren't really getting the level of fitness they want is that it eliminates any guesswork. Like anything else, your results are going to be limited by the effort you put in - you need to keep the heart rate up and bust your ass every set until there is nothing left in the tank. Basic physiology means that if you do this, there is no way you can avoid making gains with this program as long as you are watching your diet as well. It comes with a full diet plan - but I don't use it myself.

It's a different philosophy than you'd have training purely for mass in a gym for sure - so if you are looking only to bulk up this wouldn't be the program for you. if you don't want to spend the monthly fee on a gym membership and want a program that is completely laid out for you this is a great option. Another thing - its not like you have to choose any one training method at the exclusion or expense of another. I think a good plan might be to mix up P90X, Crossfit, and other programs throughout the year to keep your body from getting too comfortable with any one of them and to help stave off boredom.

I'm going to look at the Crossfit gyms in town after I finish this round of P90X and see what they charge or I might try P90X Plus (there is a more advanced version of P90X as well).

[LawL]

I just fapped to Andyman's pics and blew my wad all over my monitor.

Oh and I forgot one thing: no homo.

[U4EA]

Tabata anything is brutal. Sometimes i'd do 32 rounds of tabata double unders at the end of the day and it always killed me. Only once have I done a full on tabata workout, it was 32 consecutive rounds, first 8 being squats, second 8 being pullups, third 8 being pushups, last 8 rounds were box jumps on a 24" box. Holllllllly fuck..... that was a burner. that was 32 straight rounds, only the 10 seconds allotted rest was allowed the whole time.

I suppose I cheated then, I'd take a 45-60 second rest between sets [that's between sets not the 8 rounds in each set ], have a gulp of water before moving on. It's pretty intense when you're going at it hammer and tongs though. My first day ever, I nearly passed out even though I was taking it pretty light compared to later [slow reps, trying to maintain form].

dude you can make TRX straps out of stuff from the hardware store and probably torrent the dvd's... don't have to spend $200 on something you can make for probably $10-15

My brother's got TRX so I could probably make ghetto straps based on his and copy the DVDs!

For P90X ..

Thanks, that's very informative

I could use dumbbells and a chin-up bar while at home and resistance bands and alternate back exercises while traveling. Sounds doable I suppose.

As far as goals go, I'm not really interested in gaining mass. For me it's basically just about feeling healthy, having a strong core [with some measure of functional strength] and strong quads.

As far as diet plans go, I've never actually tried altering my diet. However, I do try to eat healthy as a rule. I don't have white bread or other common forms of empty carbs. High fibre multigrain cereal [low-ish sugar] with milk for breakfast [no added sugar]. For dinner it's typically rice with meat [beef/chicken] and vegetables, fish once or every other week. I virtually never have soft drinks and no alcohol at all. Consume tap water like a madman. Lunch is where I tend to slip up, I stuck with multigrain bread lean chicken and salad sandwiches for about 15 months, but they've become pretty bland as of late and I don't feel like eating that any more =[ .. lately it's been chicken strips and chips or pizza [oily Turkish pizza, not franchised stuff]. I've also got a weakness for ice cream, I don't have much else in the way of junk food though. If I'm snacking it's usually on unsalted peanuts, almonds or raisins.

[Scarface]

Oh and I forgot one thing: no homo.

full homo

[andyman]

I just fapped to Andyman's pics and blew my wad all over my monitor.

here ya go bro, from last month

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