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Old 01-28-2013, 10:09 PM   #301
Deuce Bigalow
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Default Re: Ish Official Fit-club

Quote:
Originally Posted by JEFFERSON MONEY
No DOMS is misleading. It comes ona nd off. I believe CNS recovery is more important. You can test this out generally by how tired you are and how well you can focus on lifting. Just go 3X a week. If you're performance after the first few sets is sh!t cut it off. Rest. And retry. Your hardest day is probably legs+shoulder, followed by back, followed by chest. So Monday Legs shoudlers, Wed or Thurs Back, Fri or Sat Chest.

Add another exercise to the leg day. You can do the curls and extensions or you can do them lunges.

Also volume-wise you are doing a lot of pressing. You want to row at least as much as you press to keep your shoudlers in tip top condition and scapula retracted.

Another huge thing is tempo.

As a basketball player, I highly recommend you do squats as fast as possible in a controlled manner.

For all pushing exercises consider pushing them up quite fast but lowering veryyyy slowly. Utilize dropsets and rest pause training too.

For pull-ups gripping hard in the pinky area will activate lates and imaging pulling the bar apart while you're doing it. To emphasize biceps, focus on tucking the elbows an dpulling iwth thumbs.

When doing rows, when you've got the thing close to your body (meaning you are in the cocentric portion of hte lift), squeeze for a few extra seconds.

Few points to prevent injuries.
ALways keep a straight back during deadlifts. Chest up, hips down, shoulders back, shins touching bar, curl your toes up to pull from the heels like you're pushing the floor away from you.

Squat technique takes a long time to perfect. Remember, it's just as much spreading your legs outward as it is going down. Siiit baackkk cheestt upp stabilize your core.

Bench, tuck in your elbows, keep your wrists and elbows aligned.

Good luck.
Alright
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Old 01-29-2013, 01:50 PM   #302
Sarcastic
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Default Re: Ish Official Fit-club

Check out the new move I learned.


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Old 01-29-2013, 02:45 PM   #303
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Default Re: Ish Official Fit-club

i just wanted to ask if there are any negatives in working out my chest twice a week?
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Old 01-29-2013, 02:51 PM   #304
Zan Tabak
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Default Re: Ish Official Fit-club

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Check out the new move I learned.


Whatever bro...you can do your little tricks while I'm killing the weights and making all kinds of gains with my perfect form.

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Old 01-29-2013, 03:00 PM   #305
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Default Re: Ish Official Fit-club

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Originally Posted by alenleomessi
i just wanted to ask if there are any negatives in working out my chest twice a week?

As long as you give yourself enough rest(3 days) in between your chest workouts it should be okay. I've been training my chest twice a week for awhile now and have seen some gains, so I can't knock it. My chest is my weakest body part (visually) so I decided to give it extra attention which has paid off so far, for me.

Everyone is different. It may work for one person but not the other. But imo it's worth a try.

Chest workout 1
Benchpress 3x10
Incline benchpress 3x10
Weighted Dips 3x10

Chest workout 2
Flat Dumbbell press 3x10
Incline Dumbbell press 3x10
Decline Barbell press 3x10

By switching it up every workout my body doesn't get use to one particular workout. Which I believe has helped me get gains in my chest. Just a suggestion.
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Old 01-29-2013, 04:39 PM   #306
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Default Re: Ish Official Fit-club

Look up the 1,000 calorie workout on youtube. I've been doing it every other day, and I already lost 3/4 of an inch off my waist in one week.

You basically burn 1,000 calories in about an hour.

Edit:

http://www.youtube.com/watch?v=ocWjGpBrTjg
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Old 01-29-2013, 05:25 PM   #307
LBJ 23
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Default Re: Ish Official Fit-club

Quote:
Originally Posted by alenleomessi
i just wanted to ask if there are any negatives in working out my chest twice a week?


Absolutely not!

You guys should really listen to Layne Norton, 3 DMJ team etc... natural bodybuilders. Way too many beginners and average fitness guys follow workout plans and diets of bodybuilders who use steroids and understandable they are quiet about it since it's illegal. And people who follow them think they will achieve similar results but the truth is far different since steroids change everything in your body.


-focus on complex exercises, isolation exercises as finesse at the end
-don't kill your muscles every time when training, remember, more is not better, better is better
-work for strength, strong muscle is also big muscle(not Coleman big, but above average big which is what majority wants?)
-Squats, deadlifts, bench press, dips, pull ups, chin ups, bent rows,... you can do it all more than just once per week! just be careful with volume and frequency
-even if you're trying to lose weight, do not avoid carbs as it has become some kind of fashion nowadays. Just reduce all the 3 macronutrients to the point where you burn more than you eat and you'll start losing fat
-do not exaggerate with protein, too much protein is converted into glucose anyway so why eat expensive protein when carbs are much cheaper?
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Old 01-29-2013, 07:18 PM   #308
takai
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Default Re: Ish Official Fit-club

Decided to try and get some muscle on my torso. I want a little bit of abs and pecks. Not bulging or anything, but something so I can take my shirt off and feel good about myself. Right now I'm just flat nothing. So hopefully it won't take too terribly long.
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Old 01-29-2013, 07:36 PM   #309
alenleomessi
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Default Re: Ish Official Fit-club

Quote:
Originally Posted by LBJ 23
Absolutely not!

You guys should really listen to Layne Norton, 3 DMJ team etc... natural bodybuilders. Way too many beginners and average fitness guys follow workout plans and diets of bodybuilders who use steroids and understandable they are quiet about it since it's illegal. And people who follow them think they will achieve similar results but the truth is far different since steroids change everything in your body.


-focus on complex exercises, isolation exercises as finesse at the end
-don't kill your muscles every time when training, remember, more is not better, better is better
-work for strength, strong muscle is also big muscle(not Coleman big, but above average big which is what majority wants?)
-Squats, deadlifts, bench press, dips, pull ups, chin ups, bent rows,... you can do it all more than just once per week! just be careful with volume and frequency
-even if you're trying to lose weight, do not avoid carbs as it has become some kind of fashion nowadays. Just reduce all the 3 macronutrients to the point where you burn more than you eat and you'll start losing fat
-do not exaggerate with protein, too much protein is converted into glucose anyway so why eat expensive protein when carbs are much cheaper?
im trying to gain muscle mass and so far its been good ( 3 months ) but i feel like my chest is the weakest part both visually and physically
what can really go wrong here, except for injuries? surely i cant lose the little chest muscle i have because of more exercising?
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Old 01-29-2013, 11:07 PM   #310
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Default Re: Ish Official Fit-club

100 push ups
100 sit ups
100 body squats
10 pull ups

Working in the office a bit more these days so I have time to work out. Gym was hella packed and I hate working out in packed gym.

Completed this work out^^I don't have a weight assisted pull up machine so I can only do so much.
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Old 01-31-2013, 11:07 PM   #311
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Default Re: Ish Official Fit-club

I've changed up my routine quite a bit. I was already focusing on compound movements heavily, but now I'm doing near 10 reps of heavy compound movements at the start of my time in the gym for 3-5 reps.

Power cleans have to be my favorite exercise at the moment. Hadn't done them on a regular basis in forever, and now enjoying them again. Not doing a weight I'm too proud of on them at the moment, but I'm sure it will catch up to the rest of my lifts slowly.
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Old 02-01-2013, 08:22 PM   #312
Mach_3
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Default Re: Ish Official Fit-club

Quote:
Originally Posted by Zan Tabak
Whatever bro...you can do your little tricks while I'm killing the weights and making all kinds of gains with my perfect form.



What the **** is the point of these two pics?

I swear if i saw a ni99a doin that i don't even think i'd be able to lift for the day
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Old 02-01-2013, 10:29 PM   #313
JEFFERSON MONEY
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Default Re: Ish Official Fit-club

Quote:
Originally Posted by Balla_Status
100 push ups
100 sit ups
100 body squats
10 pull ups

Working in the office a bit more these days so I have time to work out. Gym was hella packed and I hate working out in packed gym.

Completed this work out^^I don't have a weight assisted pull up machine so I can only do so much.

Hawk Fukk the sit-ups up the pull-ups.


J$ is headed to Boston's tough mudder this May yesssss
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Old 02-02-2013, 12:08 AM   #314
plowking
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Default Re: Ish Official Fit-club

Couldn't be bothered doing weighted pull ups last night, so I tried doing typewriter pull ups for the first time in a while. Were a lot easier than the last time I tried.

http://www.youtube.com/watch?v=Z4JpWuabhk4

Video above for those who don't know what it is. They're quite fun actually.
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Old 02-02-2013, 07:38 AM   #315
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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.

In case anyone's interested, here's a little update:

I miss doing barbell moves. This Convict Conditioning feels good though. I've traded some of my fat for muscle using it and I feel stronger, but in a different way than from when I hit the bar. Both really good feelings though.

I think the biggest plus for me so far is that the soreness I get in my anterior shoulder from doing high-rep pushing movements has noticeably decreased. Even hitting just 25 push-ups used to kill it before, but now it's nothing really to me (although it is a bit important to keep in my mind that I have not let myself progress to full push-ups yet based on the book's philosophy).

It's also made me realize though that I suck at pulls. I've been stuck at inverted rows ever since I started. From starting out struggling to do 10 strict, I'm now struggling with 15. I noticed though that I pull too much with my arms. If any of you guys have any more tips to activating my back muscles, I'd be happy to hear them. Ever since I tried working Pavel's high tension techniques into them though, it's been easier, but I still feel that my arms are getting the brunt of the tension, which I don't think is helping me.
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