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10-06-2013, 19:29
DEAGLER

Anyone train biceps and triceps same time? I usually do tri's and chest but seeing if there's another muscle group I should do with triceps instead of chest.
10-06-2013, 21:06
02ducky

Quote:

Originally Posted by DEAGLER

Anyone train biceps and triceps same time? I usually do tri's and chest but seeing if there's another muscle group I should do with triceps instead of chest.

Love doing bis and tris at the same times. Funny I was always told (or believe) that you are over training the tris when working out chest because you use a lot of the tricep when doing your chest. Just my thought, I don't know if it's true or not. When I first started working out I was and have always followed the push pull philosophy.

For example, chest (push) bis (pull). Back/shoulders... Blah, blah, blah.
10-06-2013, 22:02
DEAGLER

Quote:

Originally Posted by 02ducky

Love doing bis and tris at the same times. Funny I was always told (or believe) that you are over training the tris when working out chest because you use a lot of the tricep when doing your chest. Just my thought, I don't know if it's true or not. When I first started working out I was and have always followed the push pull philosophy.

For example, chest (push) bis (pull). Back/shoulders... Blah, blah, blah.

What do you usually do? Finish biceps first then tri? Or alternate?
10-07-2013, 15:07
Tim K

"Man-up Monday"

Warm up: 4 rounds of the following
10 kettle bell swings, 16 Kg
10 push ups
10 Goblet squats, 16 KG kettlebell
10 sit ups

Training
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 reps each of:
135# dead lift
Two handed dumbbell hang clean and press, 70# total
GHD sit-ups
135# squats
Scotty bobs, 25# dumbells (each push-up counts as one rep)

Run 2 miles

The run is far and away the hardest part.
10-07-2013, 19:13
trlcavscout

Quote:

Originally Posted by DEAGLER

Anyone train biceps and triceps same time? I usually do tri's and chest but seeing if there's another muscle group I should do with triceps instead of chest.

I do chest/shoulder/triceps 1 day hard! Then I do back/biceps one day hard! I work the back and chest hard so each gets 2 workouts a week. Then I do one arm day doing my long orangutan knuckle dragging arm workout. I love arm day because the results are immediate and obvious, you get what you pay for. As of 10/1 I am bulking again and will continue through the winter. 400 gram minimum protein a day and I am still loseing weight, building mass, and getting more defined especially in the arms.

Close grip bench 4x10
Overhead extensions 4x10 (ez bar)
Kick backs 4x10

Wide grip barbell curls 4x10
Seated incline barbell curls 4x10
Standing dumbbell curls 4x10
Hammer curls 4x10

Barbell wrist curls 5x10
Reverse dumbbell wrist curls 5x10
Dumbbell inverted wrists 5x10

Dragging gorilla arms all day priceless!!!
10-07-2013, 19:26
trlcavscout

Quote:

Originally Posted by 02ducky

Love doing bis and tris at the same times. Funny I was always told (or believe) that you are over training the tris when working out chest because you use a lot of the tricep when doing your chest. Just my thought, I don't know if it's true or not. When I first started working out I was and have always followed the push pull philosophy.

For example, chest (push) bis (pull). Back/shoulders... Blah, blah, blah.

Wide bench doesn't hit all the tricep heads and will leave you without the horeshoe. Definitely train arms on their own day. If you are doing chest like you should you would only need to do it once or twice a week which leaves plenty of time to do an arm only day. Check out bodybuilding .com for some different ideas and variations. I never believed in changing angles of lifts until I finally opened my mind recently and its paying off big.

I was curling 50# dumbbells for 5x10 (heaviest I have). Dropped to 30# and started doing different angles on the same lifts, wide/narrow grips, also when working arms use a fat grip bar, I put 3" PVC on my bars now. I added just over an inch to my arms in 10 days with some new secret weapons, and I am not new to lifting. My chest and triceps are bigger now then when I was benching 430 a couple years ago, now I am doing 5x10 at 200 wide grip, 150# on close grip varying sets/reps depending on chest/arm day, also on arm day I only lower it 4" or so then back up using a block as a stopping point.
10-07-2013, 19:34
trlcavscout

Quote:

Originally Posted by RonMexico

FYI I always type on an iPhone, excuse my bad spelling
Not an expert but I took a shit load of nutrition classes and most of this comes from advance sports nutrition and it works for me so far so give it a try.

I would say to never fast before any workout . True athletes can never fast before a workout due to most have complex training schedules and they are always trying to train at their max performance and need to have their body recovery before their next workout.
Athletes are trying to gain strength,speed, endurance or cut weight and diet .... But at an elite level you can never have both.
Maybe a few have achieved both but it is hard to have a caloric deficit and push you body without have sports injuries.

Now about you body. Your body store roughly 1800 calories in the form of glycogen in your muscles. By the time you wake up your liver has depleted all the carbs in it but could hold about 400 calories if you were to eat. You want to eat that 400 calories( carbs) to have your body feed of the carbs from your blood steam at the same time it's taking from the glycogen(carbs) in the muscles. This will aid in a faster recovery and if you do two or three a days you need to have as much glycogen in the muscle

depending on how hard you workout is how much carbs and fat you are going to burn. I would say do a fast paced workout burning carbs(20-30mins) and then Slow down and get you heart rate lower so that your body gets enough oxygen to switch metabolic pathways and burn fat for the last half of your workout.
The better shape you are in the faster your body switches to burn fat, this is bc you store about 100000 of fat calories on your body.

I was reffering to a cutting phase. When cutting I try hard to minimize muscle loss but some will occur. When bulking I minimize my cardio and fees the beast as needed with lots of protein and watch my carbs. But when cutting I cut out the carbs and do my morning PT before I eat which yields the beat cutting results, just hard to measure because I don't want to cut for more then 3-4 weeks at a time and it takes a couple weeks for my metabolism to catch up, then when I start eating again to bulk I continue to lose for a while. I don't do any lifting without fuel when bulking.
10-07-2013, 21:24
02ducky

Quote:

Originally Posted by DEAGLER

Anyone train biceps and triceps same time? I usually do tri's and chest but seeing if there's another muscle group I should do with triceps instead of chest.

If you every want to go work out, let me know. I go to 24hr fitness on Arapahoe and Parker, shoot me a PM.
10-09-2013, 07:23
JohnTRourke

ahhhhhhhhhhhhhhhhhhhh
first time in 4 weeks I got to have my yoga class last night (flooded out)

so nice
i feel so much better today.
Instructor says we're still pretty flexible, although it didn't feel like it, hopefully it comes back quickly
10-09-2013, 13:47
Monky

Went back to Crossfit after a year off due to a back injury... I missed it so.

I feel so weak though. The instructors were pretty relentless in hammering me about slowly building back up to where I was.

I did get a lot of sweaty hugs from the hot girls though.. I didn't mind.

Probably should have picked an easier day to go.. dual AMRAP for the WOD. Decently sore today.
10-16-2013, 05:46
JohnTRourke

yeah
it's squat day

or is that ugh[mlp]
10-16-2013, 08:44
Musashi

Squats always suck but are so worth it ;-)
We did 5x5 on the Monday strength portion then the WOD and I still feel the pain
10-16-2013, 09:33
JohnTRourke

yeah, it sucked
ugh, whipped like a bad horse.
10-16-2013, 10:17
Musashi

Now try getting on your bike and hammering or going for a run with sore legs
The body will protest...
I picked up Crossfit seriously because of screwing up my lower back doing too much bike racing and not enough core/weight work.
I won't make that mistake again
10-17-2013, 07:39
JohnTRourke

stapled! [fail]

kinda missed that last one today. opps
10-22-2013, 07:45
JohnTRourke

hell week.
The spousal unit has decided that instead of lifting this week (it's deload week on 5-3-1) she wants to do cardio to kickstart her weight loss. Now, I don't really agree with this, but she's been stuck for MONTHS so honestly trying something new is worth it and she could use some cardio to help her heart. so, every morning at Oh dark thirty, starting sunday, off we go to the gym before work. And I do intervals with her (although at my faster pace, not hers). Then I do my lifting (again, it's deload week so that's a big plus).

it's kicking my a$$
it better work.
10-23-2013, 22:32
02ducky

Changed the workout again this week, last change was getting boring, going a little heavier with lower reps. Hopefully this change will keep me entertained for the next 6 weeks. One body part a day and will start doing some more treadmill work as well. Hope to add a little mass while slimming down the gut a little. Current weight is @ 210, want to get down to a more solid 200 maybe 190 over the next couple months. It's doable for me, just need to stay focused and cut out some of the sugar and breads. One cheat day, probably will be Saturdays only. Updates to follow.
10-24-2013, 10:45
osok-308

I'm in the process of a trying to max out my squat and deadlift. Max squat is 315 for 1 rep. Deadlift is in the 350 area as we speak. Not too bad for barely being 160 lbs. Any ideas on how to bring my squat up more? Also, I am squatting a lot, which helps me not hate leg day, because my legs aren't as sore anymore.
10-24-2013, 11:02
blacklabel

Quote:

Originally Posted by osok-308

I'm in the process of a trying to max out my squat and deadlift. Max squat is 315 for 1 rep. Deadlift is in the 350 area as we speak. Not too bad for barely being 160 lbs. Any ideas on how to bring my squat up more? Also, I am squatting a lot, which helps me not hate leg day, because my legs aren't as sore anymore.

What have you done in the past? Depending on your experience level you could see gains from a basic linear progression like Starting Strength or Texas Method/ 531 may be a better option if you're a more advanced lifter.
10-24-2013, 11:07
osok-308

Quote:

Originally Posted by blacklabel

What have you done in the past? Depending on your experience level you could see gains from a basic linear progression like Starting Strength or Texas Method/ 531 may be a better option if you're a more advanced lifter.

I started with stronglifts 5x5 (similar to starting strength) now I am on their 1x5. I recently was squatting 300 lbs, but since deloaded to 265 to focus on my form and make sure I was going low enough. I have been doing squatting heavy for almost a year now. I have heard of Smolov, but have heard that it's ridiculously difficult. I would like to get my squat a bit higher before trying Smolov. What would you recommend?
10-24-2013, 17:04
hurley842002

Quote:

Originally Posted by osok-308

I'm in the process of a trying to max out my squat and deadlift. Max squat is 315 for 1 rep. Deadlift is in the 350 area as we speak. Not too bad for barely being 160 lbs. Any ideas on how to bring my squat up more? Also, I am squatting a lot, which helps me not hate leg day, because my legs aren't as sore anymore.

Oh the days of being 160 and dead lifting 375. Now I'm 195 and probably would only get a few reps with 250.

With that said, things are about to change. Found a real nice gym, right on my way home from work, which allows me to cram in an hour workout before I have to pick up my son.

Denver gym and fitness, I highly recommend it, small but nice new equipment, and has everything you need, nothing you don't.
10-24-2013, 19:21
osok-308

Quote:

Originally Posted by hurley842002

Oh the days of being 160 and dead lifting 375. Now I'm 195 and probably would only get a few reps with 250.

With that said, things are about to change. Found a real nice gym, right on my way home from work, which allows me to cram in an hour workout before I have to pick up my son.

Denver gym and fitness, I highly recommend it, small but nice new equipment, and has everything you need, nothing you don't.

Haha, once you are back to lifting all the time it'll jump back up.
10-24-2013, 19:37
hurley842002

Quote:

Originally Posted by osok-308

Haha, once you are back to lifting all the time it'll jump back up.

Let's hope! Although I'm actually just hoping to get thee ol body weight back down first.
10-24-2013, 20:36
osok-308

Honestly, I'm a firm believer that heavy squatting can solve most body issues. Heavy squatting can even help to reduce body fat because of the intensity it requires.
10-25-2013, 23:00
RonMexico

Quote:

Originally Posted by osok-308

Honestly, I'm a firm believer that heavy squatting can solve most body issues. Heavy squatting can even help to reduce body fat because of the intensity it requires.

or a little mental toughness and not feeding ones fat face.
10-26-2013, 08:49
osok-308

Quote:

Originally Posted by RonMexico

or a little mental toughness and not feeding ones fat face.

That too! If you do both, you'll look like Ahnold.
10-26-2013, 21:37
02ducky

Chest day yesterday:

4 different exercises

bench 4 sets 10, 8, 6, 6 started with 150lbs worked up to 225lbs, going to work my way back to to 250-260 hopefully

flys 4 sets 10, 8, 6, 6 weight varies ending heavy

Smith machine incline 10, 8, 6, 6- ended at 190

Push-ups 3 sets, super setting them with more push ups at different angles.

Man I am kinda sore today.
10-26-2013, 22:30
hurley842002

Quote:

Originally Posted by RonMexico

or a little mental toughness and not feeding ones fat face.

In general or toward me?
10-26-2013, 22:33
hurley842002

Found this program today, will start it on Monday, but I will do 3 sets per exercise instead of 2.

http://www.bodybuilding.com/fun/wotw12.htm
10-27-2013, 11:55
osok-308

Quote:

Originally Posted by hurley842002

In general or toward me?

When I agreed, I meant in general, no idea about ronmexico
10-27-2013, 12:29
hurley842002

Quote:

Originally Posted by osok-308

When I agreed, I meant in general, no idea about ronmexico

No worries, I suppose if the shoe fits....

Fortunately for me I'm not that overweight. Just going from athlete level fitness to barely above average kinda sucks lol.

I still blame it on new marriage and child lol.
10-31-2013, 11:22
RonMexico

Quote:

Originally Posted by hurley842002

In general or toward me?

Society in general.
10-31-2013, 22:01
02ducky

I'm not fat I'm big boned :)
11-01-2013, 06:02
JohnTRourke

Quote:

Originally Posted by 02ducky

I'm not fat I'm big boned :)

[hahhah-no] no such thing as a fat skeleton. Sorry to be the bearer of bad news. [Flower]
11-01-2013, 15:09
02ducky

Damn, that means I am fat...

Gym has been overly crowded, I hate working out early, but might have to change workout times.
11-01-2013, 15:14
DEAGLER

Quote:

Originally Posted by 02ducky

Damn, that means I am fat...

Gym has been overly crowded, I hate working out early, but might have to change workout times.

Gets less crowded towards weekend lol.
11-02-2013, 06:20
JohnTRourke

it does too. I never understand that. Monday and Wednesday are busy, which means Friday should be busy right? but no, Friday is always dead. And Tuesday is way busier than thursday. True in every gym I've been in.

and of course, pretty much EVERY DAY IS UPPER BODY DAY. :-) I see one guy every couple weeks (no real pattern that I"m picking up) but EVERY time I see him, he does chest. every time. Makes me chuckle.
11-04-2013, 10:09
JohnTRourke

Would someone please explain to me what the hell is with all this partial rep $hit????????
i'm not even talking about the 1/4 squat thing which has been around forever (and not with big strong people doing board presses or partial reps on purpose)

I'm talking about regular (weak) people doing bench and shoulder presses where people go down to a 90 degree bend in the elbow and then stop
WTF??????
bench press TOUCH THE FREAKING CHEST, TOUCH THE FREAKING SHOULDERS
full range of motion

seriously, where did this stupid idea come from? (it's never on big strong people either, I wonder why)
11-04-2013, 10:30
hurley842002

Quote:

Originally Posted by JohnTRourke

Would someone please explain to me what the hell is with all this partial rep $hit????????
i'm not even talking about the 1/4 squat thing which has been around forever (and not with big strong people doing board presses or partial reps on purpose)

I'm talking about regular (weak) people doing bench and shoulder presses where people go down to a 90 degree bend in the elbow and then stop
WTF??????
bench press TOUCH THE FREAKING CHEST, TOUCH THE FREAKING SHOULDERS
full range of motion

seriously, where did this stupid idea come from? (it's never on big strong people either, I wonder why)

Not sure, I tend to only pay attention to what I'm doing at the gym.....

Unless of course she is smoking hot!
11-04-2013, 10:44
DEAGLER

Quote:

Originally Posted by JohnTRourke

Would someone please explain to me what the hell is with all this partial rep $hit????????
i'm not even talking about the 1/4 squat thing which has been around forever (and not with big strong people doing board presses or partial reps on purpose)

I'm talking about regular (weak) people doing bench and shoulder presses where people go down to a 90 degree bend in the elbow and then stop
WTF??????
bench press TOUCH THE FREAKING CHEST, TOUCH THE FREAKING SHOULDERS
full range of motion

seriously, where did this stupid idea come from? (it's never on big strong people either, I wonder why)

Shoulder press with dumb bells I stop at 90 degrees.

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