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Old 01-01-2013, 02:21 PM   #271
JEFFERSON MONEY
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Default Re: Ish Official Fit-club

NEW DIET:

5-10 PM feeding time.
Green Smoothies (Kale, Broccoli, Radish, Pineapple, Coconut Oil) blended
Egg whites cooked with grass-fed butter, garlic, onion
1 Lb of turkey or chicken with Roasted Sweet Potatoes
Can of Tuna or Sardines
Handful of almonds
Piece of fruit



Aiming for 2300 kcals or so.


This is about as clean as it gets. Should really boost the energy a lot.



NYG and shiver I'm with you on the bodyweight battle.

Gonna add sprints every other day.

Then do this split:
1) Push + Abs
One arm Push up Progerssion
Hand Stand Pushup
Leg Lifts
Bridge
Janda Sit Ups


2) Pull + Legs
Chin Up
Pull Up
L-pull up
Jumps
Pistol Squat
Bulgarian Split Squat
Calf Raises


Best part is it only takes 20-25 minutes, you don't break a sweat, and YOU DO NOT FEEL FATIGUED. Won't erally give slabs of muscle any tiem soon but its a steady strength game and if you take low rests, keeps the heart up.

Good. Leaves pelnty of time to focus on otha thingz.
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Old 01-01-2013, 09:56 PM   #272
shlver
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Default Re: Ish Official Fit-club

Quote:
Originally Posted by alenleomessi
all this in 6 mins? for real?
good luck
I can't even finish everything at one time with rests, let alone six minutes. It'll take time, maybe a couple of months. I'll definitely post a vid of it on here if I accomplish it.
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Old 01-02-2013, 08:11 PM   #273
RaininThrees
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Default Re: Ish Official Fit-club

Alright gents.

Here's what I need from you.

I need some motivation and I need something that's set so I have goals to work towards etc. Need a plan/regime to work with to keep me in the gym. I'd be what I'd consider an advanced lifter/'exerciser - played college football, experienced in most 'advanced' lifts, have done crossfit before, finished top 5% in my local Tough Mudder competition. I currently play in a men's basketball league (1x per week), volleyball league (1x per week). I workout at a gym that has most fo the 'stuff' you'd need for most workout regimens.

So what's the deal? I don't have a ton of time. I have a daughter, wife, job, etc that have become priorities so I can't spend 5 days a week in the gym any more. I need something that I can get to the gym, bust my arse for an hour or so 3 days a week (on top of the two days I spend at bball and vball). Not looking to get jacked or anything, but do need SOMETHING. Haven't been able to find anything that really inspires me.

Help me out, ISH.
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Old 01-02-2013, 08:33 PM   #274
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Default Re: Ish Official Fit-club

Quote:
Originally Posted by RaininThrees
Alright gents.

Here's what I need from you.

I need some motivation and I need something that's set so I have goals to work towards etc. Need a plan/regime to work with to keep me in the gym. I'd be what I'd consider an advanced lifter/'exerciser - played college football, experienced in most 'advanced' lifts, have done crossfit before, finished top 5% in my local Tough Mudder competition. I currently play in a men's basketball league (1x per week), volleyball league (1x per week). I workout at a gym that has most fo the 'stuff' you'd need for most workout regimens.

So what's the deal? I don't have a ton of time. I have a daughter, wife, job, etc that have become priorities so I can't spend 5 days a week in the gym any more. I need something that I can get to the gym, bust my arse for an hour or so 3 days a week (on top of the two days I spend at bball and vball). Not looking to get jacked or anything, but do need SOMETHING. Haven't been able to find anything that really inspires me.

Help me out, ISH.


if time is an issue, try insanity or p90x. other then that, find a work out partner with the same kind of schedule as you. i don't know about you, but i am much less likely to skip a work out if i have someone else waiting on me. just make sure he's not too yappy so yall can get a good work out in without wasting time.
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Old 01-03-2013, 02:07 PM   #275
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Default Re: Ish Official Fit-club

thought i would post some videos of my lil bro who does calisthenics ( no weights )

http://www.youtube.com/watch?v=zfEjN2DwLyU

http://www.youtube.com/watch?v=719jGiBiWag
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Old 01-03-2013, 06:55 PM   #276
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Default Re: Ish Official Fit-club

Quote:
Originally Posted by alenleomessi
thought i would post some videos of my lil bro who does calisthenics ( no weights )

http://www.youtube.com/watch?v=zfEjN2DwLyU

http://www.youtube.com/watch?v=719jGiBiWag

I don't really aim to do much of the stuff your brother does, but I AM going to give extra effort in trying to learn and bring up some more calisthenics movements. I would like to pull off muscle-ups this year or a year from now and increase my pull-up numbers (5 is easy, but everything after that is a struggle for me), and I'm also really looking to finally hanstand without support and do some push-ups (though with a wall for now). Your brother got any tips for anyone who wants to bring up their calisthenics?
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Old 01-03-2013, 07:29 PM   #277
JEFFERSON MONEY
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Default Re: Ish Official Fit-club

Quote:
Originally Posted by NotYetGreat
I don't really aim to do much of the stuff your brother does, but I AM going to give extra effort in trying to learn and bring up some more calisthenics movements. I would like to pull off muscle-ups this year or a year from now and increase my pull-up numbers (5 is easy, but everything after that is a struggle for me), and I'm also really looking to finally hanstand without support and do some push-ups (though with a wall for now). Your brother got any tips for anyone who wants to bring up their calisthenics?

YOu're not too heavy.

You are strong for your weight. SO what's stopping ya ?

Muscle up is basically a violent pull up but the trick is to ROTATE YOUR WRISTS FORWARD ON THE BAR AS YOUR CHEST IS IN THE AIR AND CATCH YOURSELF.

Handstands are core strength, balance, and shoulder strength. Start by doing those planches, pike pushups (knees on the table then shoulders out), doing the HSPU's assisted on walls and having a partner hold you.


For pull-ups.
5 sets
5/3/4/5/5

Rest a day.

5/3/3/5/6

Rest a day.

5/5/5/5/5

Rest a day

Add + 10 lbs
4/3/4/3/4

Etc. etc.

Rest a day

6/5/5/4/7

Rest a day

Add + 15 lbs

4/4/4/4/4

The jist of it is it's a specific movement that simply gets better with practice and repetition. That's it. No tricks really. Higher volume. Negatives. Stronger Grip. And lotsa practice. Simple, but consistency is key.

Do as many as you can. Rest 1 min - 90 secs. Do as many as you can. Repeat.




If you wanted to supplement your pullups add heavy barbell rows with a strong contraction, deadlifts, and lots of rows. You need to find your weak link (is it lats, is it forearms, is it at the bottom is it at the top) and fix that sh!t up.

Also get your form right. That means chest up, head up, Back arched, and IMAGINE PULLING YOUR ELBOWS DOWN TO THE FLOOR. Don't be afraid to tense up every muscle in your body including your abs and glutes.

Source: Trying out for USMC which requires 20 and went from 5 --> 18 deadhang in a few months. Also did some gymnastics and asked an expert on iron cross and muscle ups lol.
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Old 01-03-2013, 07:30 PM   #278
Draz
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Default Re: Ish Official Fit-club

I've been hitting the gym now since this year started with my girl. I actually just got home from it. I need to make this move, get fit. Anyone here recommend some tips on gaining weight?
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Old 01-03-2013, 07:44 PM   #279
Zan Tabak
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Default Re: Ish Official Fit-club

Quote:
Originally Posted by RaininThrees
Alright gents.

Here's what I need from you.

I need some motivation and I need something that's set so I have goals to work towards etc. Need a plan/regime to work with to keep me in the gym. I'd be what I'd consider an advanced lifter/'exerciser - played college football, experienced in most 'advanced' lifts, have done crossfit before, finished top 5% in my local Tough Mudder competition. I currently play in a men's basketball league (1x per week), volleyball league (1x per week). I workout at a gym that has most fo the 'stuff' you'd need for most workout regimens.

So what's the deal? I don't have a ton of time. I have a daughter, wife, job, etc that have become priorities so I can't spend 5 days a week in the gym any more. I need something that I can get to the gym, bust my arse for an hour or so 3 days a week (on top of the two days I spend at bball and vball). Not looking to get jacked or anything, but do need SOMETHING. Haven't been able to find anything that really inspires me.

Help me out, ISH.

Your situation sound similar to mine (daughter wife no time ect). 4 years ago I went out and bought my own home gym and haven't looked back. So much easier than having to go to the gym! Just wake up, hit your pre-workout sup, and bang out the weights...then go on with the rest of your day.

Not sure if you have the space or not. But it's definitely worth it.
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Old 01-04-2013, 07:30 AM   #280
alenleomessi
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Default Re: Ish Official Fit-club

Quote:
Originally Posted by Draz
I've been hitting the gym now since this year started with my girl. I actually just got home from it. I need to make this move, get fit. Anyone here recommend some tips on gaining weight?
eat more than you did so far... if you dont gain anything in 2-3 weeks... eat even more... and more and more... of course not everything will be muscle mass..
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Old 01-04-2013, 09:28 AM   #281
NotYetGreat
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Unhappy Re: Ish Official Fit-club

Quote:
Originally Posted by JEFFERSON MONEY
YOu're not too heavy.

You are strong for your weight. SO what's stopping ya ?

Muscle up is basically a violent pull up but the trick is to ROTATE YOUR WRISTS FORWARD ON THE BAR AS YOUR CHEST IS IN THE AIR AND CATCH YOURSELF.

Handstands are core strength, balance, and shoulder strength. Start by doing those planches, pike pushups (knees on the table then shoulders out), doing the HSPU's assisted on walls and having a partner hold you.


For pull-ups.
5 sets
5/3/4/5/5

Rest a day.

5/3/3/5/6

Rest a day.

5/5/5/5/5

Rest a day

Add + 10 lbs
4/3/4/3/4

Etc. etc.

Rest a day

6/5/5/4/7

Rest a day

Add + 15 lbs

4/4/4/4/4

The jist of it is it's a specific movement that simply gets better with practice and repetition. That's it. No tricks really. Higher volume. Negatives. Stronger Grip. And lotsa practice. Simple, but consistency is key.

Do as many as you can. Rest 1 min - 90 secs. Do as many as you can. Repeat.




If you wanted to supplement your pullups add heavy barbell rows with a strong contraction, deadlifts, and lots of rows. You need to find your weak link (is it lats, is it forearms, is it at the bottom is it at the top) and fix that sh!t up.

Also get your form right. That means chest up, head up, Back arched, and IMAGINE PULLING YOUR ELBOWS DOWN TO THE FLOOR. Don't be afraid to tense up every muscle in your body including your abs and glutes.

Source: Trying out for USMC which requires 20 and went from 5 --> 18 deadhang in a few months. Also did some gymnastics and asked an expert on iron cross and muscle ups lol.

Can always count on J$ to give some good advice. Thanks, homie. Even though everyone says GTG'ing works, I've actually yet to try it, as most of my training still revolves around gaining mass (though I do my best not to get stuck at a certain weight in a lift too much). My plan though is that after this 1-2 month block with CC, I'll push my DL and OHP with some good ole Power to the People. Once I get to the full pull-ups stage of CC though, I'll definitely try what you've outlined up there. Good cues by the way. I read an article by Eric Cressey on some pulling cues and he mentioned that one about drawing your elbows down instead of back. Feels much better.

Interesting too about the gymnastics part. Despite how macho bravado dickheads see gymnastics, I think it's just awe-inspiring. Have a little but of a streetdance background and at one point, our coach required us to have some gymnastics training too. At 16 years old that time, starting out felt awkward. Really still wanna pull off solid handstands and learn some of the basic stunts though.
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Old 01-04-2013, 09:37 AM   #282
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Default Re: Ish Official Fit-club

Quote:
Originally Posted by Draz
I've been hitting the gym now since this year started with my girl. I actually just got home from it. I need to make this move, get fit. Anyone here recommend some tips on gaining weight?

You get any progress since that thread you made a while back? Without further adoo...

With regards to training, time under tension is gonna be your best friend. I other words, the more you can work a muscle at a high intensity (important note), the better your gains will be. In simple terms, aim to get a pump with a heavy weight, and no other exercises lend themselves well to heavy weights like compound movements. A year of rotating deadlifts, squats, overhead presses, pull-ups, bench presses (though I've never actually benched in my life), and rows will do you good. GOOOOOOOD.

When it comes to eating, just eat real food, and it most of your day's intake after your training. I actually made my absolute best gains in size and strength when I got off using whey powders post-workout and just started pounding all the meat, rice, sweet potatoes, fruits, and veggies I could throw down. No need for the extra supplements that may or may not actually work.

Other than that, just get good sleep and do your best to stay stress-free and have an awesome life.
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Old 01-04-2013, 09:41 PM   #283
RaininThrees
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Default Re: Ish Official Fit-club

Quote:
Originally Posted by Zan Tabak
Your situation sound similar to mine (daughter wife no time ect). 4 years ago I went out and bought my own home gym and haven't looked back. So much easier than having to go to the gym! Just wake up, hit your pre-workout sup, and bang out the weights...then go on with the rest of your day.

Not sure if you have the space or not. But it's definitely worth it.

Thanks... and thanks to rezz as well.

Have another one on the way, and will likely have to get a van (note: FEEL SO OLD. GAH.).

Am seriously thinking about installing a heater and converting the garage into a gym.
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Old 01-04-2013, 09:44 PM   #284
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Default Re: Ish Official Fit-club

Quote:
Originally Posted by RaininThrees
Thanks... and thanks to rezz as well.

Have another one on the way, and will likely have to get a van (note: FEEL SO OLD. GAH.).

Am seriously thinking about installing a heater and converting the garage into a gym.

Do it. Nothing's better than having your own set of plates that you conquer time and time again.
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Old 01-05-2013, 08:51 AM   #285
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Default Re: Ish Official Fit-club

Quote:
Originally Posted by NotYetGreat
Anybody here ever try going through Convict Conditioning?



I decided that since its the New Year, ill start off with the basics of bodyweight, but damn after doing this, i feel humbled. Just did Inverted arows and Kneeling Push-Ups today and wow, the standards for progression among the movements is no laughing matter. The Kneeling PUs werent really a problem but i couldnt believe i found myself struggling a but with pulling off 10 strict inverted rows, and theyre just Step 2 in the Pull-Up series.
I'm reading through the book and I think I'm going to give it a try. It's just going to test my patience a lot if I go strictly by what he recommends, which is about one month working on each step until deciding to move on regardless of fitness level.

I see you've jumped up to other steps to gauge where you're at, but do you plan on doing everything from step one as well? I think I'm going to just because I want to test to see if I can actually follow a set program for that long, but its definitely going to be an accessory to what I'm doing in the weight room.

Last edited by sunsfan1357 : 01-05-2013 at 08:58 AM.
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