Get the girls with our special weight-loss dieting techniques

wombat said:
Bastard! My bar has a rafter and roof about 14" above it, I'd love a free standing bar. These dudes have some pretty fun looking muscleup variations!
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That was the problem with my old bar, it was only a few inches from the roof - just enough to get my head above the bar. I really wanted to swing around on it (planches) and do muscle ups so I came up with this idea. Luckily enough it was deemed acceptable by the parents and I think the pine knocked it into land value rather then eye sore haha. Unfortunately big truck tyres and boulders are out of the question :(

Those videos are exactly what I'm aming for! After a 2 week break of absolutely nothing, I'm now heading for 80kg lean. Will be eating heaps more, alot cleaner and lifting more. I'll be using this bar post workout as conditioning and turning that strength into something more practical.

Oh, I also sent a friend of mine a 4000word explanation on what I do regarding foods and workouts and he's doing well! He's even telling his workout mates that they should swap there splits to full body workouts! win. I mean, Splits are good, but these guys are well and truly beginner, even after being in the gym for awhile.

Product review: (not really) Body Trim! This girl I met has lost a fair bit of weight and she said it was through body trim, Apparently Body Trim is just a set of DVD's that teaches you what to eat and shows an emphasis on carb control and the effect it has on insulin levels. So after watching these DVD's she still has to go out and cook real food to match, there's no meal replacements.

If you know someone that loves yo-yo'ing on crazy diets... push 'em onto body trim. Seems to be one of the good ones out there!
 
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Nice job on the bar Steve. I've just knocked all soft drink and processed sugars as well as caffeine out of my diet. Feel as shit as I did when I quit smoking. Have even copped the same month long cold I got then too. Dropped 2kg pretty much overnight though.
 
Next time someone comes down to Melbourne they're teaching me dls about 3rd set in of 10 reps with 60kg on.my 3rd rep lower back started fucking up lol. Bad choice just stopped right there
 
Plow King said:
Next time someone comes down to Melbourne they're teaching me dls about 3rd set in of 10 reps with 60kg on.my 3rd rep lower back started fucking up lol. Bad choice just stopped right there
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Tip 1. Don't do 10 reps, dead lifts have got to be one of the hardest lifts there is. 10reps is killer! I do 6 reps max.
Good to here you stopped instead of plowing through your reps!

Read back on this thread if you have the time, then watch heaps of videos. Deadlifting is awesome!

hdtvkss said:
want to share the love?
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I can but I don't want to make it public because It's pretty basic and quick. The info should be correct, but it's not perfect. PM me your email address if your keen.
 
Steve-0 said:
I can but I don't want to make it public because It's pretty basic and quick. The info should be correct, but it's not perfect. PM me your email address if your keen.
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no worries, i read your synopsis of your plan before and it looked interesting, i incorporated some of it already. ill PM you my email
 
@nDr3w said:
Deadlifting for 6 reps is cardio :redface:
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Haha got that right! 5 reps and I'm sweating like a rapist. Takes me a few minutes to get my composure back!

Warm up with 5 reps, move to 4 reps, then 3, then do 1-2 reps up until your max. Seems to work for me. Too many reps and your form can turn to poo and your heart explodes.
 
^what he said for regular deadlifts.

I do Romanian deadlifts for reps, but rarely get near failure. Too easy to injure yourself.

When I get near a PC later this evening I'll pop up an overview of my plan and progress in case anyone is interested.
 
Was having a discussion the other day about the importance of resting, and only working on one area of the body at a time (shoulders one day, biceps another etc) and want to know what people think about pushups being thrown into the mix? My opinion was you can do your scheduled workout program in the gym and still supplement it with 100 pushups a day...every day (4x25). The opposing view is this will do more bad than good and you should only do pushups on the day where you are working out that part of the body.

Any thoughts?
 
Ok quick summary - started back at the gym on 3rd October. Due to various injuries I'm focussing on bringing up the following lifts, and tested weights on 2nd October were:

Military press: 60kg x 5
Front squat: 70kg x 5
Pendlay row: 95kg x 1
Deadlift: 150kg x 1

My program is a simple periodised 5 week load/3-4 week deload (length of deload depends on how I'm feeling), 4 days per week upper/lower upper/lower. For the main lifts (the ones above) I work up to a heavy 5 reps, which gets heavier each week then backs off and drops to 3 reps for weeks 6 to 8-9. Weights are planned out for the entire cycle. Each main lift has its own day, and I do appropriate support work afterwards. Support work is 2 sets of 12 reps during the loading period, and 2 sets of 6 for the deload. I do a lot of support work, my sessions take around 1.5 hours and even longer for deadlifts.

At week 5 I tested my new 5RM on each main lift:

Military press: 70kg x 5 (+10kgs)
Front squat: 85kg x 5 (+15kgs)
Pendlay row: 95kg x 5 (estimate approx 10kg increase on 5RM)
Deadlift: 165kg x 5 (estimate approx 30kg increase on 5RM!)

On Saturday 27th I was feeling good after the deload, so I tested my 1RM:

Military press: 85kg x 1 (+22.5kgs)
Front squat: 105kg x 1 (+25kgs)
Pendlay row: 105kg x 1 (+10kgs)
Deadlift: 180kg x 1 (+30kgs) this should have been more, but I jumped up too much for next attempt at wasted energy on a failed lift.

I'm pretty happy that my strength is back to a reasonable sort of level, so now I just need to maintain it while I lose 10 - 15kgs... then all those lifts will actually be reasonable on Wilks :p Plan for the next 20 weeks or so is to drop weight at approx half a kilogram per week.
 
'Ross said:
Was having a discussion the other day about the importance of resting, and only working on one area of the body at a time (shoulders one day, biceps another etc) and want to know what people think about pushups being thrown into the mix? My opinion was you can do your scheduled workout program in the gym and still supplement it with 100 pushups a day...every day (4x25). The opposing view is this will do more bad than good and you should only do pushups on the day where you are working out that part of the body.

Any thoughts?
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IMO, bodypart splits are a horrible way to train. I've only ever made progress using full body 3x per week or upper/lower 4x per week. Frequency is important, as are compound movements.

Unless 4x25 pushups is difficult for you it won't impact negatively upon your recovery, and if anything it will help. I smash out a similar number of fingertip pushups after every session (4x per week). Just to clarify, I'm assuming 4x25 pushups is easy for you.
 
jonozrx said:
IMO, bodypart splits are a horrible way to train. I've only ever made progress using full body 3x per week or upper/lower 4x per week. Frequency is important, as are compound movements.

Unless 4x25 pushups is difficult for you it won't impact negatively upon your recovery, and if anything it will help. I smash out a similar number of fingertip pushups after every session (4x per week). Just to clarify, I'm assuming 4x25 pushups is easy for you.
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^^^Correct, my thinking was you shouldn't put those parts of your body under stress unless they feel tired or sore....and occasionally when my shoulders or biceps do get tired I take a day off. But for the most part I feel fresh and ready to go so its hard to do nothing and just assume its for the best. By the way I am not looking to lose weight either, I am in decent shape but would like to improve strength fitness and get a little bigger.
My point with the conversation was the more you do....the better....as long as you don't wreck yourself, but most people seem to have the opposite view.
 
Yah stood up for work for 8 hours dealing blackjack.I have a sweet back pump (read. Lower back was all snap crackle and popped the fuck up. Haha time for bed! Cheers guys will do less reps and fuck my back less. :)
 
given that we are all sharing ( and thanks to Steve for the email, was a good read. looks like you've read the same books i have) i thought id give a run down on my plan / training.

Mon - Balintawak (Philo stick fighting) (2 hours)
Tues - Weights (1 Hour + Warm up)
Wed - Wing Chun /MMA training (2 hours)
Thurs - MMA/Kick boxing (2 Hours)
Fri - Rest
Sat - Intervals with bodyweight. similar to Crossfits "fight gone bad" normally 5 - 6 rounds
Sun -Sprints, hill sprints, high intensity cardio etc

soooo my training is obviously MMA based with a fair bit of cardio. the weights I feel I need for ground fighting and ironically the bulk I want to lose does help with the ground fighting as it gives leverage but replacing it with lean muscle makes more sense obviously.

for weights what i have is kinda a mongrel of ideas. as I don't go to a gym, i consider lifting 5 reps too dangerous at home without a spot (ive had a failure when doing bench one time and its pretty much the only time the mrs was in the same room so lucky she was there to help). so i do between 8 - 12 reps by 3 sets, 15 reps for legs. this comes from Arnolds encyclopaedia of body-building, but instead of isolated body part split, i took all the exercises in the basic plan and divided them up into 3 whole body rotations. keeps it interesting as i get bored of routine very quickly.

the other non traditional thing i do is that my weight lifted is decided by rep count. when i can do 12reps X 3 sets its time to go up in weight on that exercise. seems to work for me and gives me a goal to look forward to.

diet wise is a source of pain for me. my wife is vegetarian, so that kinda makes me semi vegetarian by proxy. I also have recently been looked at for potentially having haemochromatosis (too much iron stored in the liver) so i need to limit red meat intake as well as any iron fortified foods. if its confirmed and they need to take blood out every week then its also going to royally fark with my red blood cell count and my cardio fitness.

as a snapshot, my diet is something like this: breakfast - 1 small tin cottage cheese (2servings) with fruit or 2 eggs on toast, morning tea - whatever crap work provides (its only small and i know i cant avoid it if its there) lunch is normally something lightish, but i try and keep it with a portion of protein, dinner is a portion of whatever the mrs makes + chicken or rarely steak , pre/post workout is oatmeal + protein powder. the main killer is my coffee habit, 3 a day with milk and a sugar. work is just not survivable without it.... also have a strong green tea in the morning and another pre workout. all in all it work out at approx 1700 cals a day (about 100 - 120 grams protein) after workout calories burned and seems to be the go. have started losing good weight recently which im happy with.

so yer, its all over the shop but it seems to work OK for me.
 
'Ross said:
^^^Correct, my thinking was you shouldn't put those parts of your body under stress unless they feel tired or sore....and occasionally when my shoulders or biceps do get tired I take a day off. But for the most part I feel fresh and ready to go so its hard to do nothing and just assume its for the best. By the way I am not looking to lose weight either, I am in decent shape but would like to improve strength fitness and get a little bigger.
My point with the conversation was the more you do....the better....as long as you don't wreck yourself, but most people seem to have the opposite view.
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I find that if you can supplement your workout with something, you should. A few chins and push ups can't hurt and if you know you had a hard workout you can back your supplementary exercises off.

hdtvkss, do you do much grappling? I've been doing MMA stuff on and off for a few years and wouldn't mind discussing some MMA specific stuff.

I've just started working out again in the last few days. Just doing push ups and pull ups every day and increasing my reaps/technique until I can start doing weighted reps. This is because I'm to lazy to start to get back into heavy compound lifts and this is a good transition. I've also been doing stretches every day to help with head kicks.


After watching that video Wombat posted I'm seriously considering doing gymnastics. I've always wanted to do a standing backflip and as a bonus you cut ripped as fuck. Has anyone here had personal experience doing gymnastics?
 
Any of you guys ever had any sciatic nerve issues? I went for a short ride after work last night, and at one point felt a little twinge around my lower back/right hip sort of area as I twisted my body a little bit in a little bermed chicane kinda thing. Didn't really hurt or anything so I didn't think much of it, I was just a little tender last night.

Then I woke up this morning and tried to roll onto my back, and got a really nasty pain around that same area, and down the back of my right leg. It hurt like buggery, and I basically couldn't move, no power in my leg either. I managed to sorta flop my way to the edge of the bed and dig out some nurofen, which seemed to help ease things off, and at least I can walk now, although sitting down and getting up is still a pain.
Managed to get an appointment with a physio this arvo, just curious about other people's experiences.

Should probably get him to check my shoulder too, it's still a bit sore from this time last week, and kinda clunks when I rotate it backwards...
 
DJninja said:
hdtvkss, do you do much grappling? I've been doing MMA stuff on and off for a few years and wouldn't mind discussing some MMA specific stuff.

I've just started working out again in the last few days. Just doing push ups and pull ups every day and increasing my reaps/technique until I can start doing weighted reps. This is because I'm to lazy to start to get back into heavy compound lifts and this is a good transition. I've also been doing stretches every day to help with head kicks.
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i do a bit. im old now, but when i was younger i used to do a fair bit of BJJ. pure BJJ i find to be probably the hardest physical thing ive ever done. its been too long and my memory is not so good for it any more. the MMA stuff i do is pretty much BJJ with striking, or Vale Tudo.

if your after grappling specific drills, friends of mine who are far better than i am swear by this guys DVD's http://www.youtube.com/watch?v=EXjP50SOwK4 . i dont have any personal experience with them but im wanting to give them a go.
 
hdtvkss said:
if its confirmed and they need to take blood out every week then its also going to royally fark with my red blood cell count and my cardio fitness.
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I wouldn't worry too much about that. My dad had stupidly high levels of iron (he had perfario (sp?) ) and they took blood out every fortnight for ages. He's very fit on the bike and it didn't effect him at all apart from the day they take the blood out obviously. Something about the body being able to produce a shitload of blood extremely quick (so cardio is a-ok) but longer obviously for other parts of the blood to be created.

DJninja said:
After watching that video Wombat posted I'm seriously considering doing gymnastics. I've always wanted to do a standing backflip and as a bonus you cut ripped as fuck. Has anyone here had personal experience doing gymnastics?
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I want to do something like gymnastics too but everywhere is only catering for kids or extreme athletes, doesn't seem to be much room for the average joe to join in. I want to use my body for something other then cycling and without fighting, strength gymnastics seems pretty interesting.
 
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