Official Workout Thread (Come here to lose weight)

trodgers · Posted: Wed Apr 16, 2008 3:21 pm Post subject:

60-70% of your max is fine, depending upon your number of reps and set and your goals.

My wife's car is in the shop so I'm letting her use my car. I haven't been able to get into the gym regularly, but that's good because it's Finals time for me and I'm too stressed to work out effectively right now. I'm looking forward to getting back at it. Good luck to you.
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Coville · Joined: 30 Dec 2004 Posts: 6709

So I joined my schools football team, they needed offensive linemen badly and I needed something to do.

Today I went in and had a light workout, 15 minutes on the bike, 5 of those minutes basically the thing cranked to the max.

Than I did leg press, 450 pounds. 10 reps, than 7, than 5.

Than just leg extension, 145 with 3x15.

I worked out my arms the other day, but I did the chest press, just 1x 20 @ a light weight (didn't look, just did it to stretch everything out)

I didn't do that much, just wanted to get in there and do something.
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trodgers · Posted: Thu Apr 17, 2008 10:11 am Post subject:

^ How big are you for an OL?

I did some running and stuff today. Ran a lap (.7 miles or so, I think), 21 burpees; ran a lap, 15 burpees; ran a lap, 9 burpees. Then I missed the bus and walked to school...3.5 miles. Sucked.
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Coville · Joined: 30 Dec 2004 Posts: 6709

6-5 295
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trodgers · Posted: Thu Apr 17, 2008 5:43 pm Post subject:

Coville · Joined: 30 Dec 2004 Posts: 6709

trodgers · Posted: Fri Apr 18, 2008 4:10 am Post subject:

I don't know a ton about OL, but let me think about it. I'm sure I can come up with some suggestions that you can investigate for yourself and see what you like and what you don't. Are you a Guard or Tackle?
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lilkhmerkid4u · Joined: 24 Jun 2005 Posts: 2883 Location: Chattanooga,TN

I laugh in the face of Kobe Bean Bryant mhihi

For the past 2 weeks i've been waking up at 2am do cardio/lift weights go eat

and at 6am i go practicing my hoops for 4 hours straight

for 2 weeks.
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DarthRekal · Posted: Sat Apr 19, 2008 3:58 pm Post subject:

^ rookie

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trodgers · Posted: Sun Apr 20, 2008 3:21 pm Post subject:

Three rounds of:
Run 800 meters
50 crunches
50 back extensions

That was yesterday.
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A_V_R · Joined: 06 May 2006 Posts: 666 Location: San Diego, CA

OCLakersFan247 · Posted: Thu Apr 24, 2008 10:36 am Post subject:

Hi Guys,

Need some workout advice. I'm tryna build up some lean muscle and I seem to be getting some results but I just want to get a better idea of the type of workouts I should do. I'm in pretty good shape right now...workout 4 times a week with 40 minutes cardio and 40 minutes of weight lifting. I don't want to bulk up or anything just kinda stay lean, and get "cut" I guess. Any thoughts on supplements? I've kinda experimented with whey protein a bit. Any help would be good. Thanks
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BB · Joined: 07 Apr 2008 Posts: 275 Location: Bucharest, Romania

You are doing WAY too much cardio. Cut it down to 15-20 minutes and don't just jog. Do sprints/HIIT cardio.

Also, doing more than 15 in a set of something is useless. You need to use more weights and do 8-10 for building, 15 for cutting and 6-8 for strength. Also, change up your routines. Damn, I'm some skinny arse chick and have better knowledge. :( Sometimes, I'd wish I'd be a guy so that I can work with my body and stuff. lol. Women lack the hormones to do that, and they're gross if they get muscular(at least IMO).

trodgers · Posted: Fri Apr 25, 2008 3:50 am Post subject:

BB · Joined: 07 Apr 2008 Posts: 275 Location: Bucharest, Romania

Hmm, I didn't read anywhere that crossfit asks you to do a set of 50 reps. Plus, I was referring to weight lifting mostly and exercises used to build muscle, where crossfit is used mostly in gaining athletically performance(be faster, quicker, jump higher) just as plyometrics.

Actually, crossfit is plyometrics, cardio and weight lifting combined. Plus, I doubt 50 back extensions and 50 crunches is crossfit training(ok, I'll say I'm sure it's not because some don't get sarcasm)...

trodgers · Posted: Fri Apr 25, 2008 6:49 pm Post subject:

BB · Joined: 07 Apr 2008 Posts: 275 Location: Bucharest, Romania

I'm willing to bet you 100$ that you will see less results from what you do in building mass, strength, power, balance than the old fashion 10-12 reps, supersets and whatever. I didn't enumerate the rest because they're either irrelevant(speed, accuracy) or it's stamina which it's obvious that you'll get from doing a bazillion workouts.

By the way, what I say is based on scientific studies, not some websites. If you look up Hydroxycut, they say on their site that it burns fat and so on, but it's one of the most overrated and worst products that will do nothing for you.

halekulani · Joined: 14 Jul 2005 Posts: 5397

trodgers · Posted: Sat Apr 26, 2008 6:49 pm Post subject:

BB · Joined: 07 Apr 2008 Posts: 275 Location: Bucharest, Romania

I have to go now and drive to my parents, but I'll show you what I base my theory on.

Speed and accuracy are irrelevant because neither crunches nor back extenstions help any of them. I want a scientific study that doing 50 crunches and 50 back extensions build muscle and work anything other than muscle endurance. Or doing more than 50 reps of anything actually(except plyometric exercises, cardio and so on).

Lakerman91 · Posted: Sun Apr 27, 2008 4:03 am Post subject:

In BB’s defense a lot of what she is saying is true.

OCLakersFan-

Optimal rep ranges for muscle growth vary slightly depending on different factors such as training age. The rep guidelines BB gave weren’t wrong it’s just that they apply more to intermediate lifters. I’m guessing you’re relatively new to training so 10-12 would put you around the functional hypertrophy zone. This means that you should be able to gain strength and size equally. Total hypertrophy zone for a beginner can be as high as 13-16 reps. This zone concentrates on size and takes longer to gain strength. Anything higher than that will put you into the endurance zone. You aren’t going to get big or strong using that range. Less than 10 reps would be the strength zone for a beginner.

Hopefully that helps clear up some of the confusion in this thread about reps and what they will do for you. Now all you need to do is figure out number of sets, exercise selection, training split, rest periods and diet and you should be ready to go. man11

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BB · Joined: 07 Apr 2008 Posts: 275 Location: Bucharest, Romania

The smartest thing to do is to do 4 sets with 12,8,8,6/8 or 12,6,6,6/6 in reps. I'm going to look for that study later, but right now it's Easter and I just got home from my parents and I'll have a bottle of red wine with my fiance/boyfriend. :P

halekulani · Joined: 14 Jul 2005 Posts: 5397

reading this makes my head hurt

BB - get it through your head that nobody is trying to argue against a claim that lifting heavier weights at lower reps is going to improve power and muscle mass. it has everything to do with saying "more than 15 reps is useless". guess what? it isn't.

trodgers · Posted: Sun Apr 27, 2008 11:39 am Post subject:

trodgers · Posted: Sun Apr 27, 2008 11:43 am Post subject:

BB · Joined: 07 Apr 2008 Posts: 275 Location: Bucharest, Romania

Ok, I'll word it in another way. Doing more than 15 reps is way inefficient. Like it, this way? :D

Running involves doing a certain distance in the quickest time you can, so duh, you obviously try to push yourself to do it as fast as you can. I run that half a mile in 2 minutes and 37 seconds and for a girl, that's better than 95% probably. I'd like to know in how much time you do those 800 meters.

I do agree with what you said. Doing 50 reps of something, doesn't do anything(efficiently) besides muscle endurance.

halekulani, I didn't disrespect you, but considering you did I'll answer you in the same way. :P It hurts your head because you have only one living brain cell and it got into hypertrophy.

halekulani · Joined: 14 Jul 2005 Posts: 5397

BB · Joined: 07 Apr 2008 Posts: 275 Location: Bucharest, Romania

trodgers · Posted: Tue Apr 29, 2008 6:04 pm Post subject:

BB · Joined: 07 Apr 2008 Posts: 275 Location: Bucharest, Romania

I thought your target wasn't getting stronger and deadlifts, squats and bench reflect strength. It's kind of funny you take pride in outbenching a 120lbs girl. :)

If your target is indeed strength, you're doing in an inefficient way. If it's speed or endurance, it means the 120lbs girl trained better than you regardless.