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Weight-Lifting Thread (General Fitness Thread)

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  • I'm currently gaining weight. Been working out for about a month and trying to eat a lot more. I used to be 172 about a couple of pounds ago. But now I'm 183. I hope to get to 200 after a while if I can. My dream goal would be 220. I'm about 5'11'' in height. I guess I'm in the "bulking up" phase.

    "Every light must fade, every heart return to darkness!"
    -San Francisco 49ers: Five Time Super Bowl Champions-
    Originally posted by Borat
    Oh, my bad. Didn't realize SWDC was the pinnacle of class and grace.

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    • Originally posted by brasho View Post
      How much of it is putting atrophied muscle back on... and have you had your bodyfat tested both before and after to know that it is 100% muscle?
      Ehhh maybe 5 pounds, tops. I finished the season around 155 and began the next one around the same level. Then, I went from 155 and between 5-6%BF to 168 and between 4.7-5.9%BF. I don't think I could consistently do that for 3 years though.
      CHRIS PETERSEN > STEVE SARKISIAN AND JIM MORA. CALL ME WHEN ONE MAKES A BCS BOWL.


      Originally posted by slightlyabroncosfan
      JBalla is mormon, so naturally he assumes that whenever you get one marriage done, another two or five are in the works.

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      • Only been doing this diet/workout for a few days now but feeling ******* awesome.

        Love the workout, it's basically 3 phases for each muscle group; power, muscle, burn. I like it a lot more then the "do 4 sets of 8-12 reps" workouts I've done before.

        The diet seems good. Been drinking a ton of water and just have a super high energy level. Been eating more brown rice and granola then I have in my diet just because I've been a bit hungry and using it as a snack between meals to keep my energy level up.

        Sore as all **** right now but holy crap do I feel good. We'll see how it goes!


        When being a fanboi goes too far.

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        • I think I'm going to try that workout Sportsfan. I could use something different for awhile.

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          • Originally posted by ATLDirtyBirds View Post
            I think I'm going to try that workout Sportsfan. I could use something different for awhile.
            I really like the progression of it and the workouts. Plus it's the only workout I've ever done that has made my muscles sore for a couple days after (except for the very first time I started doing weights.) I also like how he gives a rep range (3-5 or 6-12) and you move up weight once you can hit the top of the range. Makes more sense to me then the (do x set of x and try to guess when you have enough strength to move up to x sets of x... and if you fail, well, that sucks.)


            When being a fanboi goes too far.

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            • Originally posted by Sportsfan486 View Post
              Plus it's the only workout I've ever done that has made my muscles sore for a couple days after

              This is why I'm mainly going to take a crack at it. I actually want to feel like I've done an intense workout after an hour or so instead of having to working out for like 2 hours and 30 minutes before I fail on some sets.

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              • This is how I feel after my workouts. I rotate cycles.
                Once cycle, I'll go through and do 4x5 then the following week is 3 sets of 10/8/6
                -Boston Red Sox-New England Patriots-Boston Celtics-

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                • You guys want something cool and that will really make you sore. Try doing a pre-exhaust routine for each primary group every other week. I'm telling you, it is outstanding. You can pre-exhaust with all the primaries (chest, back, legs-I don't consider shoulders primary but I've got a killer for those as well).

                  For your chest-
                  You're going to need a spotter for the flat bench portion.

                  Start off with a few sets of tricep pushdowns or dips to get yourself warmed up. Get the French curl bar and do one warm-up set with a fairly light weight of lying lateral tricep extensions (aka skull crushers, nosebreakers) then with ZERO rest time go straight to the flat bench (I do the skull crushers at one end of the bench and then lie the opposite way for the flat) and do a flat bench warm up set.

                  Now the pre-exhaust routine can begin. Do a set of skull crushers of 12-16 to failure and then go straight to flat bench where you can do a set of flat bench of 5-7 to failure. I usually start off with either a 45 on each side of the French bar or 2 50's on each side then go straight to 225.

                  Give yourself between 2:30 and 5:00 break (less if you want the pump and force yourself to keep your HR up, more if you want to focus more on quality reps). The next set increase the weight on the french bar by 10-20 lbs and repeat with the same weight on the flat bench. Your rep range on the skull crusher should have been 8-12 and the flat should have still been in the 5-7 range.

                  The next set, add 10-20 more to the skull crusher set and again, without rest go straight to flat. Your skull crusher rep range should have fallen to 6-8 and the flat bench should have been your hardest one yet.

                  Finish it off with two more sets if you can. Adjust your weight on the skull crushers accordingly to keep your reps on flat in the 5-7 range (a spot to 5 is ok too).

                  Three sets might be hard at first but as you get used to it (don't do this every week! you will overtrain yourself in no time) and can find yourself doing 7-9 within a month.

                  For other body parts. Do the same concept for back. Use curls to pre-exhaust the biceps before you do pulldowns or seated rows. For legs, blow out your hamstrings with stiff legged deadlifts before you squat.

                  WHen I have more time I'll put my shoulder blasting routine on here for anybody that wants it. I started doing it several years ago after multiple shoulder dislocations and significant shoulder problems...and put 50 lbs on my bench in 6 months.

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                  • Originally posted by Nalej View Post


                    This is how I feel after my workouts. I rotate cycles.
                    Once cycle, I'll go through and do 4x5 then the following week is 3 sets of 10/8/6
                    That's how I felt a few years back when I was messing with this Columbian girl. Two weeks of antibiotics cleared everything up.
                    Last edited by brasho; 03-21-2011, 07:13 PM.

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                    • when you guys to bicep curls do you keep your arm glued to your side? I was doing them w/o that and my friends told me to keep it glued because i was swinging too much. It does help prevent swinging I was jw if you do it.

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                      • I did a search for it, but anybody in here do crossfit? I've been doing it for about 3 months, i'm a pretty experienced weight lifter but this stuff is intense. Highly recommended for any level if you're looking to get in serious shape. Awesome too if training for something like MMA or just about any sport...

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                        • Went to our ATP lab at school today(basically tests max's, body fat, etc..i like treating it as if im at the combine) in the 2 years since i last went i've lost 2lbs, same body fat, and lifting maxs. I've really got to try harder.
                          Sam Bradford will be a bust- 2/24/2010

                          Colts Cardinals Bulls Hurricanes

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                          • Originally posted by Hollywood View Post
                            I did a search for it, but anybody in here do crossfit? I've been doing it for about 3 months, i'm a pretty experienced weight lifter but this stuff is intense. Highly recommended for any level if you're looking to get in serious shape. Awesome too if training for something like MMA or just about any sport...
                            Crossfit is awesome, the ODA that I worked with did it all the time.

                            sig by BoneKrusher

                            PACKERS BADGERS BREWERS BUCKS

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                            • Originally posted by Ravens1991 View Post
                              when you guys to bicep curls do you keep your arm glued to your side? I was doing them w/o that and my friends told me to keep it glued because i was swinging too much. It does help prevent swinging I was jw if you do it.
                              Yes, keep your arms to your side, elbows in. The same thing for any tricep extension as well. Think of your elbows as a door hinge, the hinges need to be on straight with your forearms moving parrallel to each other.

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                              • Originally posted by Hollywood View Post
                                I did a search for it, but anybody in here do crossfit? I've been doing it for about 3 months, i'm a pretty experienced weight lifter but this stuff is intense. Highly recommended for any level if you're looking to get in serious shape. Awesome too if training for something like MMA or just about any sport...
                                I've got a friend of mine that owns a Crossfit gym in Woodbridge, Va. Of course he loves it but then I know a few people that go as well and they think very highly of it. I'm in favor of finding an exercise routine/regimen that isn't so painful/boring that you'll actually do it... so of course that is different for everybody.

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