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#332058 - 12/20/10 01:19 PM Re: Fitness Thread [Re: St_PatGuy]
grunt Offline
connoisseur

Registered: 12/04/06
Posts: 3569
Loc: Nirvana
I figured out the workout routine for my next cycle. Based on how things went I added some more pulling movements specifically designed to target the biceps more. The routine is quite simple and looks like this:

A. Sumo Dead Lift / Incline Bench Press / Wide Grip Pull Up
B. Barbell Calf Raise / Flat Bench Press / Parallel Grip Chin Ups
C. Back Squats / Standing Shoulder Press / Close Grip Chin Ups
D. Barbell Calf Raise / Dips / Cable Rows

I’ll do this workout starting on Saturdays with Friday off so the split will look like: A, B, C, D, A, B, Off, C, D, A, B, C, D, Off, (Repeat). Each exercise will have one primary work set of 20-25 reps most done in a “Maximum Stimulation” (Max-Stim) style. This involves doing a rep then unloading the weight for 5-30 seconds depending on how heavy and reloading and doing another rep. It’s sort of half way between doing “Rest Pause” and “Singles” which allows the progression to heavy weights while maintaining a high rep count without having to manage using multiple sets or “Clustering.” In other words I should be able to do 20 reps with my 5 rep maximum in less time than if I tried to do 4 sets of 5. Additionally I will include one “Burn Set” of 15 reps for each exercise to enhance metabolic activity.

One exception is the Dead Lift. When they start getting hard to recover from doing 20 reps I will switch to pyramiding pushing for a higher 1 rep max each workout.

Each exercise will start the cycle at 60% of my 1 rep maximum progressing in 10lb increments (except the shoulder press 5lb) until I can’t progress any more which should be about 9 increments or 6 weeks. At that point I will switch to doing negatives or other techniques to continue progressing the load another 2 weeks or longer if I can.

Additionally I will monitor the progress of each body part and around the half way point add in addition specialization exercises for anything I feel is lagging behind.

This is only really a slight variation from my previous very successful cycle I just completed. Only real difference is switching from traditional set/reps to the Max-Stim style.

My goal is another 8lb of body weight while keeping my body fat under 10%.
_________________________
3M80 2M22 6QS8 2M2 1EP500 Sony BDP-S590 Panny-7000 Onkyo-3007 Carada-134 Xbox Buttkicker AS-EQ1

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#333996 - 01/09/11 08:22 PM Re: Fitness Thread [Re: grunt]
grunt Offline
connoisseur

Registered: 12/04/06
Posts: 3569
Loc: Nirvana
I figured I’d bump this thread to see if anyone else has been working out or planning to with the new year.

I’m 3 weeks into the 2nd cycle of the program I started about 12 weeks ago. So far I’ve gained 13lbs and hope to add 7-10 more depending on how long I can keep this cycle going. I’ve also been working out every day except for New Years Day since I was feeling a little to hung over to be lifting.

I’ve stuck with the workout plan above but added Shrugs in with the Barbell Calf Raises since the bar is already set up for them anyway.

I’m really enjoying the “Max-Stim” way of dong reps instead of grouping them into multiple sets. Each rep gets much more focus making it feel like I’m getting more out of it than ever before when using straight sets.
_________________________
3M80 2M22 6QS8 2M2 1EP500 Sony BDP-S590 Panny-7000 Onkyo-3007 Carada-134 Xbox Buttkicker AS-EQ1

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#334000 - 01/09/11 08:30 PM Re: Fitness Thread [Re: grunt]
pmbuko Offline
shareholder in the making

Registered: 04/02/03
Posts: 16267
Loc: Leesburg, Virginia
Originally Posted By: grunt
I’m really enjoying the “Max-Stim” way of dong reps


Do those make you longer or girthier?
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"I wish I had documented more…" said nobody on their death bed, ever.

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#334001 - 01/09/11 08:32 PM Re: Fitness Thread [Re: pmbuko]
grunt Offline
connoisseur

Registered: 12/04/06
Posts: 3569
Loc: Nirvana
Originally Posted By: pmbuko
Originally Posted By: grunt
I’m really enjoying the “Max-Stim” way of dong reps


Do those make you longer or girthier?


Umm, let me check . . . yup just as I thought both. wink
_________________________
3M80 2M22 6QS8 2M2 1EP500 Sony BDP-S590 Panny-7000 Onkyo-3007 Carada-134 Xbox Buttkicker AS-EQ1

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#334003 - 01/09/11 08:38 PM Re: Fitness Thread [Re: grunt]
pmbuko Offline
shareholder in the making

Registered: 04/02/03
Posts: 16267
Loc: Leesburg, Virginia
_________________________
"I wish I had documented more…" said nobody on their death bed, ever.

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#334005 - 01/09/11 08:54 PM Re: Fitness Thread [Re: pmbuko]
grunt Offline
connoisseur

Registered: 12/04/06
Posts: 3569
Loc: Nirvana
I really liked Stimpy’s booger collection.
_________________________
3M80 2M22 6QS8 2M2 1EP500 Sony BDP-S590 Panny-7000 Onkyo-3007 Carada-134 Xbox Buttkicker AS-EQ1

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#334015 - 01/09/11 09:50 PM Re: Fitness Thread [Re: grunt]
Da_Gimp_Pimp Offline
connoisseur

Registered: 06/23/07
Posts: 4013
Loc: Sitting down somewhere
Dean, do you you take nutritional supplements or make your own juice? I'm devoted to nutrition and spend a good amount of coin on vitamins and minerals etc. I don't have time now, but I'll compose the list tomorrow. You may find interest in a couple of them.
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#334017 - 01/09/11 10:23 PM Re: Fitness Thread [Re: Da_Gimp_Pimp]
grunt Offline
connoisseur

Registered: 12/04/06
Posts: 3569
Loc: Nirvana
Originally Posted By: wheelz999
Dean, do you you take nutritional supplements or make your own juice? I'm devoted to nutrition and spend a good amount of coin on vitamins and minerals etc. I don't have time now, but I'll compose the list tomorrow. You may find interest in a couple of them.


I’d be interested in knowing what your taking and your opinion of them. I don’t take to many supplements, these are the ones right now:

Multivitamin - just in case

CLA - a fatty acid that helps your body metabolize fat for energy better making it less likely you’ll store it in fat cells. It also increases insulin sensitivity increasing uptake of nutrients into cells. Increases basal metabolic rate.

EFAs - like fish oil and flax oil.

DIM - a chemical found in vegetables like broccoli that takes estrogen out of your system increasing testosterone to estrogen balance.

Red Yeast Rice - suggested by my doctor to keep my borderline cholesterol down.

I also try to get natural sources of all the above. Plus I use Whey protein power simply because it’s the cheapest protein I can find per gram.
_________________________
3M80 2M22 6QS8 2M2 1EP500 Sony BDP-S590 Panny-7000 Onkyo-3007 Carada-134 Xbox Buttkicker AS-EQ1

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#334044 - 01/10/11 10:43 AM Re: Fitness Thread [Re: grunt]
SRoode Offline
connoisseur

Registered: 03/20/08
Posts: 1200
Loc: Fishers, Indiana, USA
The wife and I decided to start "eating better" and hitting the gym about 3 months ago. We have really cut down our bad fats, and have moderate carb intake (<1g per lb). Upped the protein intake to about 1.5g per lb. So far, we've been hitting the gym about 5-6 days a week, but the last month or so has just been terrible with all of the New Year's resolution people. Hoping it will calm down in a bit. So far things have been going well. I've lost about 20 lbs of fat, and gained about 10 lbs of muscle (went from 36" to 30" jeans). My wife has lost about 5 lbs of fat, and gained 2 lbs of muscle.
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2 M80s, 1 VP180, 4 QS8s, 2 EP800s, 4 Algonquins, 2 M3 VaSSallos

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#334049 - 01/10/11 11:40 AM Re: Fitness Thread [Re: grunt]
medic8r Offline
axiomite

Registered: 02/05/06
Posts: 6386
Loc: Fredericksburg, Virginia
I've enjoyed this thread and thought I'd share my story.

My wife and I joined a local gym last month, me moreso for weights and her for yoga. I enjoy yoga as well, but most of the classes are during my work hours.

Included in the membership is a free consultation with a personal trainer. I met with one mainly to help me get started, i.e. to get advice on a fitness plan to lose weight - especially my carb-craving belly - and shape up in general. I typically am inactive: desk job, little to no regular exercise over the last few years. I am 6'4" and 245 pounds, which is the heaviest I have been. To follow-up on Ray and Peter's banter above, I guess I'm only a 1/4 horse. Anyway, I was 175 as a senior in high school, 215 when I graduated from college. I spent my 20s in the 220s, my 30s in the 230s, and this disturbing trend had led to my 40s getting me to the 240s.

After taking some history from me and talking over my goals, he gave me three takehome points:

1. Always eat a good breakfast
2. Get plenty of water
3. Build muscle

OK, I think - this is not rocket science, and tell me something that I don't know, but I guess it was good to get the reminders.

The recommended workout: 5-10 minutes warmup on a treadmill or bike (I prefer the bike due to a propensity to shin splints), then three cycles of three exercises ("LEG/PUSH/PULL"), followed by an optional cooldown on the cycle for a few minutes.

These are on machines of the Nautilus/Cybex style. The exercises are, in the usual order:

Leg Press
Bench Press
Back Row
---
Leg Extension
Military Press
Abdominal Rotation
---
Leg Curl
Triceps Press
Biceps Curl

To start, he suggested two sets of 15 reps for each exercise, starting at a low/comfortable weight and increasing the weight as needed to ensure I was getting towards that 100% effort on the last rep like MDrew was referring to. Once I get to the point that I'm not adding weight resistance, I am to lower the reps to 10-12 and increase the weight. Then try 8-10 reps with higher weight, and finally 6-8 reps. Always do at least 6 reps. At least every four to six weeks, alternate high reps/low reps.

Because I rotate through the exercises - eg one set of leg press, then one set of bench press, then one set of row, then the second sets of each to complete the first cycle - my heart rate stays up and I can complete the workout in 45 minutes.

I've completed two weeks of every-other day workouts, and I am already feeling better. I go before work. I don't have to get up that much earlier, since I've got my shower and prep routine down to a science, and it's easier to get ready when not dealing with the distractions of wife, child, and pets.

I am working out fasting, with breakfast thereafter. I'm going pretty low-carb for a couple of weeks (just short of full South Beach style) to accelerate the weight loss around the midsection. I'm down 6 pounds so far. I have successfully resisted a dozen donuts sitting two feet in front of me during a two-hour meeting. I can tell that I was eating way too much junk, and I am eating much less overall, and much more protein.

I'll keep you posted ...
_________________________
"The Universe is the game of the self, which plays hide and seek forever and ever" - Alan Watts

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