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  1. #41

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    Based off your max. Especially the heavy loads. Repetition work is more a matter of feel.

    Read these

    The Eight Keys, Part I

    Part 2
    Part 3
    Part 4

    A complete guide to maximum strength development

  2. #42
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    I read a few articles at that site earlier! It's a cool place. Thanks for those links. I'll check them out.
    "When a resolute young fellow steps up the great bully, the world, and takes him boldly by the beard, he is often surprised to find that it comes off in his hand, and that it was only tied on to scare away the timid adventurers." - Ralph Waldo Emerson

  3. #43

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    Quote Originally Posted by LucrativeSid View Post
    I read a few articles at that site earlier! It's a cool place. Thanks for those links. I'll check them out.
    It's a good site. I like Chad Waterbury's stuff the most.

  4. #44
    Striving for balance Little Linguist's Avatar
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    Well, I don't know if what I do would be considered 'lifting'; lifting is basically a way for me to do a bit of rehab after a back OP. Most of the exercises I do are for rehabilitation/health purposes, but I thought I'd post anyway, just to show that not only body builders do it.

    First definitely 60 minutes cardio (because, alas, my body fat is definitely much more than 8-10% ). Usually, I use an elliptical machine for 60 minutes, as it helps me to do upper and lower body warm-up - I can't run due to the OP. Sometimes I alternate with 30 elliptical, 30 stepper. Or I do 30 elliptical, 30 stationary bike.

    Then comes the fun part:

    Bench Press 15 kg
    Chest fly 20 kg
    Shoulder Press (Military press) 40 kg
    Cable Machine 10-50 kg (various exercises for abs, back, butt, arms, etc.)
    Ball exercises (balance, abs, back)
    Leg Press 69 kg
    Abduction 30-35 kg
    Adduction 30-35 kg

    Each one 15-20 reps 3x, takes about an hour....

    And there you have it. I do that 2-3 times a week.

    Back when I was more anal-retentive, I would go a couple of times a week in between and just do cardio to lose fat mass, but I've been busy studying for this blasted test, so I just walk or do something else...and go 2-3 times a week.

    Thoughts?
    If you are interested in language, words, linguistics, or foreign languages, check out my blog and read, post, and/or share.

  5. #45

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    Quote Originally Posted by Little Linguist View Post
    Thoughts?
    I couldn't see what you are doing for your upper back. Are you doing anything?

    EDIT What do you do specifically for the back on the cable machine?

  6. #46
    Striving for balance Little Linguist's Avatar
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    Quote Originally Posted by wolfy View Post
    I couldn't see what you are doing for your upper back. Are you doing anything?

    EDIT What do you do specifically for the back on the cable machine?
    Eh, I don't know the name of the exercises, but I can describe them.

    1. I pull the handles so that my wrists face each other. Then I extend both arms diagonally outwards and together again.

    2. Wrists face each other and extend arms to the side, perpendicular to the body, and bring them together (as opposed to diagonally).

    3. Pull handles back, then extend arms outwards in front of me while squatting at the same time.

    All of these are done on these little squishy thingies so that I have to keep my balance, which helps the little muscles...

    4. Lie down, extend my arms over my head, handles in hand, bring the handles down towards sides. While doing that, simultaneously doing crunches (lift head up) and bring legs to a 90 degree angle towards the body. That works arms, abs, legs (kinda) and maybe back (?).

    This machine press thingy is also different. You sit on this seat and there is a pully with a set of weights that balances out your weight. Then you pull yourself back up with your arms and upper back. Kind of like a less-intense pull up, but not your whole weight, just a part of it....If that makes *any* sense lol. It's hard to describe.

    Maybe you have some other ideas what I can do, but they can't stress my lower back too much. Some things I tried but I found that it hurt my back.
    If you are interested in language, words, linguistics, or foreign languages, check out my blog and read, post, and/or share.

  7. #47

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    Little Linguist

    I think you need to do more rowing.

    http://www.exrx.net/AnimatedEx/BackG...raightBack.gif

    You really don't need to do flyes.
    Maybe you could replace the military presses with raises

    http://www.exrx.net/AnimatedEx/Delto...teralRaise.gif
    http://www.exrx.net/AnimatedEx/Delto...teralRaise.gif

    It could help your lower back. It may help your posture.
    Try and keep the volume of presses and rows about even.

    2 sets of 12 raises would be plenty.
    Replace the flyes and balance work with rows.

    I hope this helped.

  8. #48
    Striving for balance Little Linguist's Avatar
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    Quote Originally Posted by wolfy View Post
    Little Linguist

    I think you need to do more rowing.

    http://www.exrx.net/AnimatedEx/BackG...raightBack.gif

    You really don't need to do flyes.
    Maybe you could replace the military presses with raises

    http://www.exrx.net/AnimatedEx/Delto...teralRaise.gif
    http://www.exrx.net/AnimatedEx/Delto...teralRaise.gif

    It could help your lower back. It may help your posture.
    Try and keep the volume of presses and rows about even.

    2 sets of 12 raises would be plenty.
    Replace the flyes and balance work with rows.

    I hope this helped.
    Hmm...I can't seem to access them. When I click, it just has a weird picture....
    If you are interested in language, words, linguistics, or foreign languages, check out my blog and read, post, and/or share.

  9. #49
    Charting a course
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    Quote Originally Posted by Little Linguist View Post
    Hmm...I can't seem to access them. When I click, it just has a weird picture....
    You can't see them because you don't believe

    You have to believe in them to see them.


    Seriously though...He is working on fixing it.

  10. #50

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    Sorry, Try these please.

    Shoulders
    Rear Lateral Raise
    Lateral raise
    Rows

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