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Rowing machines are beast. To the oxyelite guy the best appetite control method I found was an ephedra caffeine stack. In Alabama you can get ephedra for about 12.00 and caffeine pills for 4. Look up the dosage but it worked better than anything and is cheap.
Heard similar from friends who have tried it. Never taken thermos myself but everyone I know swears by ECAs.
Rowing machines are probably my fave as far as a machine to do cardio on. I go for the 500m sprints, rest and repeat. I find its the only piece of equipment you can truly push yourself to the max on, bike being the other one but not a huge fan :/
Stairclimber makes me sweat more than anything however the row machine make me more exhausted
Your Wednesday's must really suck (g). I did legs and shoulders on Fridays when I was going four days a week and I was wiped out.
My legs are skinny and I have no ass so I have to work extra hard on legs. I tried the leg workout here today:
It sucked in a good way, but I didn't do 25 leg presses and deadlifts were abbreviated. I am not there yet. I get light headed at the end of every strenuous leg day that I assume is due to blood rushing to my lower body.
Isn't Assault full of Creatine? I will try Craze after 1MR.
Follow me at http://twitter.com/#!/shaneyoungblood
That is why I do chest and back early in week on 'Mon-Tues. and bis and tris last on Fridays.
Yea, thought I had mentioned that when we talked awhile back
Prob wouldn't do deadlifts on leg day. I do them to start back day as my big lift, unless you mean straight leg for hammies
I have been doing crossfit for 6 weeks now and I love it. However, I have a problem trying to diet as I do not like vegetables. I have always been a meat and potatoes kind of guy and it seems every diet (paleo, atkins, etc) focus on eating veggies. Does anybody have a recommendation for someone who doesn't like veggies? I thought about juicing or something similar because I think I could possibly shoot carrot juice like a liquor shot or something even though I hate the taste. Anybody recommend something? Thanks
I drink low sodium V8 to help with what I miss with food. Prob dial back the red meat for more chicken and fish. Can still have potatoes but keep serving smaller. Have to find the right mix for you. These fad diets are not one size fits all.
I do dumbbell bent-leg deadlifts because there isn't a real ideal place to do them with barbells at my gym. Still feel it in the hamstrings a good bit. I don't think I am physically capable of doing straight leg deadlifts without destroying my groin and every other muscle in my lower body.
Bent is good too. The fact that your working out and being active is good. Injuries are no fun.
You could try drinking your veggies. I bought a Nutribullet (I'm a sucker for infomercials). I put in 2-3 veggies and add a green apple to sweeten it up. Works well.
Alright about to get back into things. I am 44, 5'8" 170. I have not been working out regular for about 4 months. I have nerve damage to my left shoulder, tricep and bicep so I am limited somewhat in what I can do and the weight I use. I no longer push myself to see how much I can lift, but instead just try to get my body to look the best and feel the best it can. I normally go 4-6 weeks on a program before I change and my plan this time is 6 weeks. I plan to use a program I designed using German Volume Training mixed into a regular routine. German Volume training uses 10 sets of 10 to quickly increase your lean mass. You use a weight that's 60% of your one rep max. You should be able to lift this weight about 20 times. I am only using it on squats and bench press and shoulders (a problem area for me due to damage). I will start out with the lower body focus routine first since it will get my hormones boosted the fastest thereby allowing me to see gains quicker overall. I will eat clean with a cheat day once per week and increase my water intake to shed fat faster. This doesn't mean I will go on a crazy binge, just not worry if I eat a meal high in fat or eat a bowl of ice cream. I will take the following supplements:
Multi-Vitamin: MusclePharm Armor-V
Protien Powder: Beverly International Muscle Provider and Muscle Milk (All mixed with water)
Applied Nutriceuticals Osteo Sport: for joint support (the best product by far I have found for this)
Fish Oil: Joint and heart care
Kre-Alkalyn Powder: Creatine
Zinc: 50 mg
Magnesium: 250 mg
DHEA: 50 mg
Pycnogenol: 50 mg
Dymatize Gaba: Increases growth hormone naturally, enhances muscle recovery and aids in sleep
The last five supplements also give you the added benefit of a boost in the bed.
Bottom Heavy Routine:
Day 1: Legs
Front Squats 10x10
Reverse lunges from deficit 4x12
Calf Raises 4x12
Day 2: Back
Reverse Cable Cross Overs 4x12
Pendlay Rows OR T-Bar Rows 3x12
Single Arm Cable Rows 3x12
Behind Neck Cable Pulldowns 3x12
Glute Ham Raise 3x12
Standing Lat Pushdowns 3x10
Lat Pulldowns OR Pull ups 3x10
Day 3: Mix It Up Conditioning
Kettle Bell Swings 4x12
Jump Rope 5 Minutes
Hanging Leg Raise 4x12
Super Set 3X:
Farmers Walk 20 seconds
Sled Push/Pull 3x
Dumbbell Thrusters 3x10
Barbell Hip Thrusters 3x12
Day 4: Rest
Day 5: Chest
Flat Bench Dumbbell Flyes 3x10
Incline Bench 3x10
Dumbbell Flat Bench 3x10
Low Cable Bent Over Single Arm Flyes 3x10
Day 6: Arms, Shoulders
Tricep Push Downs 3x10
Close Grip Bench/Tricep Press (Arms tucked to side) 3x10
Overhead Dumbbell Extensions 3x10
Zottman Curls 3x10
Sitting Military Press from Pins 3x10
OR Standing Military Press 3x10
Wrist Curls 3x10
Shrugs 5xFailure Drop Set
Day 7: Rest
Top Heavy Routine:
Day 1: Back
V-Bar Lat Pulldown 10x10
Bent-over DB fly 4x12
Gironda Lat Pulls 4x12
Decline DB Pullover 4x12
Day 2 : Uptempo Legs
Perform the each superset four times with a 30-second rest between each set.
Squats: 15 reps
Jump rope: 1 minute
Barbell sumo deadlifts: 12-15 reps
Mountain climbers: 1 minute
One-leg leg press: 12-15 reps per leg
Burpees: 1 min
Deadlifts: 12-15 reps
Jump rope: 1 min
Stability ball leg curls: 12-15 reps
Lateral shuffles: 1 minute
Day3 : Shoulders
Standing Barbell Military Press 10x10
Barbell high pulls 4x12
Seated lateral raise 4x12
Face pulls 4x12
Day 4: Rest
Day 5: Chest
DB fly or Decline Fly 4x12
BB Incline Bench Press 10x10
Floor press 4x12
Day 6: Arms & Abs
Standing Straight Bar Barbell Curls 4x12
Preacher Bench Concentration Cable Curls 4x12
Hammer Curls 4x12
Incline Crunch 4xFailure
Toes To Sky Medicine Ball Hip Thrust 4xFailure
Bird Dogs 3x10
Wrist Curls 4x12
I love squats. Don't you?
This post was edited by CrimsNkentucky 15 months ago
If you have to do all that to get in shape then your diet must be a train wreck.
I'm 68 and my wife has a terminal illness so working out has indeed been a refuge from stressors and I've found great comfort and relief from the 4 days a week of cardio & lifting.
My workout consists of 2 days for chest and 2 days for shoulder arms and legs with 30 min. cardio and abs each workout. I eat wisely and take a protein supplement. The results have been pretty good over the last few years, at 6'2", 210, 16% body fat, I have shaped my body to that of a man in his 30's with ab definition.
Never said I was out of shape. I said I want to get my body looking and feeling the best. Work outs should take anywhere from 45 min. to 1 hour 20 min. It all depends on how serious you are. I recall many recruits saying they were going to Auburn because they liked to have fun down there and Alabama was all business. I guess I am from the shut up and lift point of view. It's just a matter of how serious you are. If you want to commit to no sodas and doing a couple exercises three times a week, then that's great. If you want to commit yourself to doing all you can then I am happy for you also. The two programs which I listed have me taken care of for 3 months. If I need to tweak them I will, but I am going to push myself because that is who I am. Also, if you listed the routines in PX90 you would be saying the same thing.
Shane, I agree about working out to help with stress. I am in the medical field in a critical care unit and it definitely helps keep the stress at a minimum. I feel energized and stress free after a good workout.
Just bought the Optimum Nutrition Hydrowhey platinum, used a few small packets of GNC's amplified 60 and liked the results.
What's your opinion of glutamine. Would it help recovery in addition to protein isolates?
If you dreamed you were a sleep and you woke up, would you be awake?
Join LA Fitness, workout 1 hour with heavy weighs, 1 hour of spin, then go in gym and run 50 lengths of the gym 5 days a week while eating 1200 good calories in four lite meals....then check back with me in about 3 weeks about that wall.
Sorry, was for Shane.
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