The official Workout, Exercise & Diet Thread...


A

Anthony

Fastest Member
Elite Member
Operation Cardio

Operation Cardio:

While I am lifting heavy weights, doing Crossfit & training at Fight Club it looks like I will be adding something more to my overall training. Serious Cardio Training.

For massive amounts of time & intensity I plan to:

Jump rope, Ride the bike, walk, run, use the stair stepper, elliptical, skip, box jump like a mofo, swim, ect, ect, ect... Anything that get's me huffing & puffing to the point of collapse... My intention is to do Cardio to the point of heart failure or until my Hulk skin turns green. Whichever comes first. I can already feel the pain in my side & shins just thinking about it. can't wait!

Time to get the engine that drives this body into tip top shape pronto! Turning this MOFO into a V12 Turbo!
 
J

JT

Monster Member
Elite Member
Anthony said:
Operation Cardio:

While I am lifting heavy weights, doing Crossfit & training at Fight Club it looks like I will be adding something more to my overall training. Serious Cardio Training.

For massive amounts of time & intensity I plan to:

Jump rope, Ride the bike, walk, run, use the stair stepper, elliptical, skip, box jump like a mofo, swim, ect, ect, ect... Anything that get's me huffing & puffing to the point of collapse... My intention is to do Cardio to the point of heart failure or until my Hulk skin turns green. Whichever comes first. I can already feel the pain in my side & shins just thinking about it. can't wait!

Time to get the engine that drives this body into tip top shape pronto! Turning this MOFO into a V12 Turbo!
Click to expand...

should burn some decent body fat while your are at it! good deal
 
B

Botty12

New Member
echoplex said:
Well I'm back to my prime strength that I used to be at back in 2012.

5'10''
155 lbs right now

Only issue is that my prime strength is where I've plateaued at. Been benching 185 for the past few weeks and can't seem to get any more than 4-5 reps in. (3 sets)


I think I may start taking pre-workout. Always wanted to try that.
Click to expand...
What's the rep scheme you are currently doing?
 
E

echoplex

New Member
Usually what I've been doing is.

3 sets of 6
Then 3 sets of 8
Then 3 sets of 10

as soon as I hit 3 sets of 10 with a certain weight, I increase the weight. And repeat.

Been doing 185, 3-4 sets of 5 reps.


Which is weird because my dumbbell chest press is increasing and my incline dumbbell press is increasing as well in weight and reps but its just my bench that seems to be stuck.
 
J

JT

Monster Member
Elite Member
echoplex said:
Usually what I've been doing is.

3 sets of 6
Then 3 sets of 8
Then 3 sets of 10

as soon as I hit 3 sets of 10 with a certain weight, I increase the weight. And repeat.

Been doing 185, 3-4 sets of 5 reps.


Which is weird because my dumbbell chest press is increasing and my incline dumbbell press is increasing as well in weight and reps but its just my bench that seems to be stuck.
Click to expand...

did you try the pre workout?
 
A

Anthony

Fastest Member
Elite Member
echoplex said:
Usually what I've been doing is.

3 sets of 6
Then 3 sets of 8
Then 3 sets of 10

as soon as I hit 3 sets of 10 with a certain weight, I increase the weight. And repeat.

Been doing 185, 3-4 sets of 5 reps.


Which is weird because my dumbbell chest press is increasing and my incline dumbbell press is increasing as well in weight and reps but its just my bench that seems to be stuck.
Click to expand...
I too am stuck on the bench at the moment. Even increasing both incline & decline but flat is the same for almost a month
 
B

Botty12

New Member
echoplex said:
Usually what I've been doing is.

3 sets of 6
Then 3 sets of 8
Then 3 sets of 10

as soon as I hit 3 sets of 10 with a certain weight, I increase the weight. And repeat.

Been doing 185, 3-4 sets of 5 reps.


Which is weird because my dumbbell chest press is increasing and my incline dumbbell press is increasing as well in weight and reps but its just my bench that seems to be stuck.
Click to expand...
Try doing a strength building specific program (like 5/3/1 by Jim Wendler) for your bench, and any other lift you're plateauing at...with the rep scheme so high that you are currently doing it's more like going for endurance than actually getting bigger numbers fast. To get significantly stronger quickly you need to be lifting heavier, which means you're lifting for maximum 6-8 reps per set (pure strength would ideally be 1-3 reps per set, which would equate to 85%-95% of your 1RM).

Also, the bench press relies heavily on core stability and technique. Out of pure strength you can lift pretty heavy, but to get you past that sticking point you need to train your core to brace while training your pecs/triceps to be explosive, AND find the sweet spot of set up and form.

I have been doing the contrast training for 3 weeks now, and my bench went from doing 140lbs for one rep, to doing 135lbs for 4 reps (haven't retested 140lbs yet). I was doing 85%-95% of my 1RM for 2-4 reps, followed immediately by plyometric pushups (I started on a hand elevated position, dropped down to the ground and immediately did a push up so that my hands reset elevated) doing 4-6 reps, for a total of 4 sets with 3 minutes in between each set. This helped me push through the last half of the drive for a bench, as I would get stuck about half way up.

Tweaking things like how you do the bench (slowly vs. explosively), your excessory exercises, and your reps to focus more on pure strength should help increase your numbers.
 
A

Anthony

Fastest Member
Elite Member
A

Anthony

Fastest Member
Elite Member
JT said:
man we can let this thread die!! this should help! some progress pics. as always I have a long way to go... but def making some gains
Click to expand...
Looks like JT is....making some gains....
 
K

knightmare

New Member
Shit.... Wife... Kid.... And work.... Now plus injury.... Looks like I'm behind on this thread.... Excuses got to love them.... Hahahaha....


Sent from my iPhone using Tapatalk
 
E

echoplex

New Member
I haven't worked out since December 20th and my diet has gone to complete shit, nothing but eating out and alcohol.

I need to get back into things. Good to see you making progress JT.
 
K

knightmare

New Member
echoplex said:
I haven't worked out since December 20th and my diet has gone to complete shit, nothing but eating out and alcohol.

I need to get back into things. Good to see you making progress JT.
Click to expand...

That's my diet too.... Lol.... I'll let u know if it works for me.... Lol


Sent from my iPhone using Tapatalk
 
J

JT

Monster Member
Elite Member
echoplex said:
I haven't worked out since December 20th and my diet has gone to complete shit, nothing but eating out and alcohol.

I need to get back into things. Good to see you making progress JT.
Click to expand...

Lmfao... Stop slacking... I have a cheat day here and there but I'm right back in there hitting it harder next time. TWSS


Sent from my one and only iPhone 5 using Tapa 2 da talk
 
A

Anthony

Fastest Member
Elite Member

A

Anthony

Fastest Member
Elite Member
Hips:

Hip Adduction: I do both ranges but this one is the squeeze at 295 LBS.

I am way to tall for this machine so I don't get the full range of motion but I do these movements anyways. The weight is somewhat easy for me to push but after a few sets I feel the burn like I'm supposed to...


https://www.youtube.com/watch?v=R4xzaS-DG-I
 
You must log in or register to reply here.


Top