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STUDLEEJOE Posts: 3,862
11/15/12 10:07 P

very little

KILLRBEE18 SparkPoints: (38,835)
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11/15/12 3:24 P

6 days of the week, I am usually on my spin bike for 30 -45 mins (depends on how I am feeling), prior to riding I do 70 pushups and 40 crunches along with stretching. After the bike, I head for my bowflex machine and pull bar machine. Some of the days I go for a .5 mile run and then end it with another 70 pushups and 40 crunches and stretches.

"Can do"

"Ooorah"

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(23 years 0 months)
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KYLAR_STERN SparkPoints: (22,234)
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11/15/12 6:54 A

@ TommyGun and KJ, thanks for the info. I learn something new everyday. Plus by the link, it wasn't exactly what I was picturing.

@Doug- I feel you on the shoulder rehab. I've dislocated mine majorly in hockey once and had to go through rehab for it. The x ray in the ER showed that the ball of the shoulder joint (top of humerous) was halfway down my ribcage. Rehab started off real rough, I didn't have pink dumbells, but I had elastic bands with about the resitance of a typical rubber band and there where movements I couldn't do with my right shoulder. Just stick with it and it'll get better. Now I'm doing everything with no problems

KJFITNESSDUDE Posts: 15,787
11/14/12 7:24 P

10x10 is actually called "German Volume Training"
www.bodybuilding.com/fun/luis13.htm

I did this two summers ago for four weeks and hats the kick in the arse my muscles needed to start growing. It worked but I wouldn't want to do it again.

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DOUGDC SparkPoints: (32,489)
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11/14/12 5:40 P

emoticon My "weight lifting" is limited to light weights to rehab a shoulder after surgery. I've graduated from pink one pound dumbbells to much more acceptable green 3 pounders.
emoticon
Despite the routines being unbelievably boring I've got lots of incentive because I want full use of my shoulder back. When the shoulder rehab is complete I don't know how I'll ever get back to lifting, even in the Nautilus sense of the word. Right now I can 't do a push up properly.

Edited by: DOUGDC at: 11/14/2012 (17:43)
TOMMYGUN81 SparkPoints: (5,693)
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11/14/12 2:41 P

Yeah, I've heard all of that before I started, but I saw a friend of mine gain some solid pounds of muscle before I decided to give it a shot. Seemed to work on adding some definition and a little mass, but you're right that it didn't add too much to my bench max.

I try mixing things up as much as possible.

KYLAR_STERN SparkPoints: (22,234)
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11/14/12 1:19 P

So, if we're understanding each other correctly, you are doing 10 sets of 10 reps with each lift? Not only does that seem like it'd take forever in the gym, but I think the lactic acid build up would be the limiting factor rather than applying enough force to produce the little muscle fiber tears. I could see someone doing it for muscular endurance (like needing to keep the pop in their arms in the later rounds of boxing) but I can't imagine building muscle with it and seeing your bench and squat maxes go up.

TOMMYGUN81 SparkPoints: (5,693)
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11/14/12 12:29 P

What's wrong with it? I've had noticeable gains while on the program for a few months.

Been lifting since HS, so it's not like I'm a newbie, or anything. Just wanted to try something new and different.

KYLAR_STERN SparkPoints: (22,234)
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11/14/12 12:22 P

10x10!? sorry, but that just sounds like a horrible program. I don't see how you could progress with that it would set you up for injury so bad

TOMMYGUN81 SparkPoints: (5,693)
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11/14/12 11:08 A

Was on a 10x10 program during the summer, but just got back into lifting after a month-long hiatus. I'm just mixing it up about three times a week for now until I start another program.

WARMSTRONG2 SparkPoints: (217,667)
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11/14/12 6:07 A

I do it alternating 2 times a week with three times the next week.

SECTION1RON Posts: 5,903
11/13/12 4:04 P

only basic strength training with dumbbells.

"We can do anything we want to do if we stick to it long enough." -Helen Keller
KJFITNESSDUDE Posts: 15,787
11/13/12 1:05 P

I had to miss leg day for two weeks in a row back in late August early September and when I did do leg day I seriously hurt

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BREWMASTERBILL SparkPoints: (31,086)
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11/13/12 8:11 A

OK, good, I'm not the only one who has this "problem". haha. My threshold is about 10 days. If I don't squat for 10 days, debilitating DOMS for about 4 days after a leg session. All the more reason to stay consistent.

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KYLAR_STERN SparkPoints: (22,234)
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11/13/12 8:01 A

"craigslist. I picked up a power rack, barbell and 300 pounds of weight for like $300. That's all you need. It takes some time and patience to score a deal like that though."

Wow, that is a dang good deal.

And there's a lot of discussion below about lifting legs. My God does it suck for the first two weeks after taking some time off. After squatting hard for the first time, I walk funny for a solid week at work. But after that two weeks are up you feel awesome and its well worth it. Then you can squat or dead with no more soreness than after you had benched. Just gotta man up and get through the newbie stage



GYMMAN59 SparkPoints: (73,880)
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11/3/12 12:32 A

Been going to You Fit, a local gym, I do free weights and the machines.


JIMMY

_____________________
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BREWMASTERBILL SparkPoints: (31,086)
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10/30/12 9:58 A

craigslist. I picked up a power rack, barbell and 300 pounds of weight for like $300. That's all you need. It takes some time and patience to score a deal like that though.

Simple, Effective Strength Training for Beginners www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=5425006


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MIAMIVT SparkPoints: (11,784)
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10/30/12 9:49 A

i know I should be but i don't have the financial resources to invest in a bench and the equipment

KJFITNESSDUDE Posts: 15,787
10/29/12 12:36 P

@Ridinrobb: usually bodybuilding.com has good vids

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BREWMASTERBILL SparkPoints: (31,086)
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10/29/12 12:35 P

www.bodybuilding.com/exercises/

Start here.

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KJFITNESSDUDE Posts: 15,787
10/29/12 12:35 P

I know deadlifts do legs as well but I never count it as a leg exercise so I guess I am hoitting legs twice a week.

Back & Bicep Day (usually Wednesday mornings)
Deadlifts 4x10, 8, 6, 6
Bent-Over Barbell Rows 14x10, 8, 6, 6
Cross-Bench DB Pullovers 4x10, 8, 6, 6
EZ Bar Curls 4x10, 8, 6, 6,
Alternating DB Curls 4x10, 8, 6, 6

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RIDINROBB Posts: 65
10/29/12 12:23 P

Anyone have a good site for videos/pictures showing proper form?

BREWMASTERBILL SparkPoints: (31,086)
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10/29/12 9:54 A

I'm a fan of the squats. They suck so good. lol.

I much prefer compound over isolation, as you probably know.

If you're not deadlifting, try doing that over leg curls. You activate the hammies, back and even traps on heavy deads. They suck so good too. lol.

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KJFITNESSDUDE Posts: 15,787
10/29/12 9:38 A

That's ultimately what I SHOULD do, Billy, but I only hit 'em once a week:
Squats 4x10, 8, 6, 6
Barbell Standing Calf Raises 4x20, 20, 20, 20
Leg Curls 4x10, 8, 6, 6
Leg Extensions 4x10, 8, 6, 6

USING SP TO HELP YOU KEEP TRACK OF WEIGHT LOSs, CALORIE INTAKE AND EXERCISE "IS" THE SHORTCUT!!!!!!
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BREWMASTERBILL SparkPoints: (31,086)
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10/29/12 9:28 A

Absolutely. I do some sort of squat variation nearly every workout (low bar back squats, front squats, etc). Deadlifts, hang cleans, something to hit the legs hard every time. The legs and hips are crucial to athletic performance. Why would anyone skip the legs? It's hard because you're recruiting a lot of muscle and stimulating growth in some of the largest muscles in the body. Gotta, gotta, gotta squat.

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KJFITNESSDUDE Posts: 15,787
10/29/12 9:19 A

Is everyone getting their legs, too?

I hate doing them but know that like eating my veggies, I GOTS TO DO THEM!

USING SP TO HELP YOU KEEP TRACK OF WEIGHT LOSs, CALORIE INTAKE AND EXERCISE "IS" THE SHORTCUT!!!!!!
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FATBASTICH Posts: 782
10/29/12 8:56 A

I lift. Dumbbells in my basement. Basic exercises.

RIDINROBB Posts: 65
10/28/12 11:44 A

I lift weights, but I don't have a spotter so I keep the weights lower. I really don't have much experience or knowledge about lifting so I keep it pretty basic arm curls squats, bench and military press.

NVRDWN88 SparkPoints: (6,343)
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10/27/12 7:58 A

starting back up in november

BREWMASTERBILL SparkPoints: (31,086)
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10/12/12 6:26 A

Oh right, I thought you meant leave out the weight numbers not the rep scheme. It is tough at first especially when I was used to doing something like circuit training, you definitely feel like you're leaving something out, but the progress spoke for itself. Squats are brutal, but very effective. Squats are a lot like eating your vegetables, just do it, it's good for you. Over time you learn to like them a little bit. Haha.

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KJFITNESSDUDE Posts: 15,787
10/12/12 6:13 A

LOL Billy, there are LOTS of numbers in your workout, they all just happen to be the SAME number.
emoticon

Yeah, I purposely (this time) did NOT include actual weight numbers, I just wanted to see the guys chime in on if they're lifting or not.

The 5x5 concept is great, but for me I always feel like I'm leaving something out. I know I should do Squats more than once a week but I HATE them!

As you can see I do compound exercises but then I mix in isolation ones which is always a point of argument for such as, "you can't isolate any muscle". If that were true then why when I started to isolate my triceps are they massive looking on my arm? IDK, I just do both compund and iso.



USING SP TO HELP YOU KEEP TRACK OF WEIGHT LOSs, CALORIE INTAKE AND EXERCISE "IS" THE SHORTCUT!!!!!!
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GRAPEMASTER SparkPoints: (26,821)
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10/12/12 2:12 A

yes

BREWMASTERBILL SparkPoints: (31,086)
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10/11/12 8:40 P

No numbers. I'm doing mostly Starting Strength. I say mostly because my sports are currently interfering with a regular lift plan and because I'm not progressing linearly any longer. So enough with the excuses. SS is mostly 5 moves that is heavily squat focused. Soooo assuming a 3x per week schedule (M/W/F)

Mon
Squats, 5x5
Bench, 5x5
Deads, 3x5

Wed
Squats, 5x5
Overhead Press 5x5
Power Cleans 5x5

Fri
Squats 5x5
Bench 5x5
Deads 5x5

So that's 5 reps, 5 sets. There are two warm up sets and three work sets. If you make all 5 reps, you increase weight.

I've never gained more strength with any other workout plan. So simple, so effective.

Simple, Effective Strength Training for Beginners www.sparkpeople.com/mypage_public_jo
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"In god we trust, all others bring data."

"You can't make people smarter. You can expose them to information, but your responsibility stops there." - Rip
JADOMB SparkPoints: (126,880)
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10/11/12 8:25 P

I think my workout shows on my page. I am only doing 2 sets at the moment but may up it to 3 in the future. I am also just keeping the reps at 10-12 but have been slowly moving into the 8-10 area on many of my lifts. I have lost all the weight I need and am now back to building muscles. I think mine looks similar to yours only with different machines or exercises. The only real difference I see is that I also do planks and more ab workouts and calisthenics within my ST routine.

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NHOYLE1 Posts: 351
10/9/12 12:41 P

I have been doing convict conditioning, bodyweight stuff. At my current stages that means pull ups, hanging leg raises, walkdown to bridge, close in push ups, crow stance (probably going to switch to handstands soon), and close in squats.

KJFITNESSDUDE Posts: 15,787
10/8/12 9:00 P

Hey, I know some of you do (Billy and others) but what's your program currently look like (no weight numbers, just exercise, sets/reps)?

Currently I am using GymGoal App on my iPod to track what I do.

Chest & Triceps
Close-Grip Bench Press 10, 8, 6, 6
Bench Press 10, 8, 6, 6
Incline Dumbbell Press 10, 8, 6, 6
Declined Dumbbell Press 10, 8, 6, 6
Inclined Dumbbell Flyes 10, 8, 6, 6
Lying Tricep Extensions 10, 8, 6, 6

Back & Biceps
Bent-Over Barbell Rows 10, 8, 6, 6
Deadlifts 10, 8, 6, 6
Lying Overhead Extensions 10, 8, 6, 6
EZ Bar Curls 10, 8, 6, 6
Alternate Dumbbell Curls 10, 8, 6, 6

Shoulders & Traps
Barbell Shoulder Press 10, 8, 6, 6
Superset: 1.) DB Lat Raise 2.) DB Front Raise 10, 8, 6, 6
Bent-Over DB Raises 10, 8, 6, 6
Shrugs 10, 8, 6, 6

Legs
Squats 10, 8, 6, 6
Leg Curls 10, 8, 6, 6
Leg Extensions 10, 8, 6, 6
Calf Raises 10, 8, 6, 6

HIIT 3x's a week

USING SP TO HELP YOU KEEP TRACK OF WEIGHT LOSs, CALORIE INTAKE AND EXERCISE "IS" THE SHORTCUT!!!!!!
sTOP TRYING TO CONSUME A MAGIC WEIGHTLOSS PILL, OY!
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