Forbidden Donut

Yes, I've done band training and chain training...they are very very different then anything you can experience. I've dragged my own body weight against bands for 15 minutes and felt like I was on the verge of death. I strongly recommend it -- especially for Phil.



No real reason to lift forearms...ever, unless you have problems holding weights. Even then, you might find out it's because your forearms are actually too big for your bone structure. Your forearms get worked out with EVERY body part, even legs.

I don't think I'm strong enough to justify any band or chain training, as I am barely past linear progression. Its nice you think of me when doing terrible things though Mungo! Although I have done jump-stretch sprints in a harness, which sucked bigtime.

Oh and I snatch 73kg today, wheee!

Kg? eh, Who keeps track of kg...we here in the land of the US of A use lbs!

4 weeks till my show! I still need to lose around 8lbs. Here is what I look like right now.

very fucking impressive, dude

Looking great. Is it just the angle or does your right side (our left) appear larger than your left?

Overall extremely impressive. Props for the dedication

there is a slight angle, but my right lat is slightly larger than my left.

Yeah I was noticing lats and your right bicep

And by that he means your junk. ZIIING

my left bicep is actually a 1/2 inch bigger than my right (flexed, it is just about the same not flexed)

hahahahahhahhahahahaahhaaahahahahhahahahahahahahaha
ahahahahhahahaahahahahahahahaha
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you're all fatties.
hahahaha <3 eskimo
i'm sorry, this thread is just too much for me right now

The only reason I check this thread is for this guy's response, if it ever happens. rofl

Been doing Crossfit for almost 2 months now. I'm seeing a really good improvement compared to when I lifted with machines.

www.crossfit.com !!!

TB, what is your routine for abs?

http://www.fdassault.com/index.php?showtop...ost&p=15676

The link to his picture(s), for those inquiring minds out there.

I just got done with first real crossfit exercise involving Olympic lifting. It sucked, and I feel pretty dead at the moment, but I fear the worst will be two days from now.....

Was pretty cool tho...always a little afraid of the olympic lifting because of my back, but I was able to pick it up pretty quickly.

Oh, he seems normal. I was expecting a fatty or something.

Scoff. I am disappointed.

I do a lot of different things. Lately I've been doing decline sit ups (decline sit up bench) I do those 13 leaning to the right and 13 leaning to the left, this gets the obliques and S.I. also. Then I do cable twists. Using the cables have your arms straight out and just twist your waist. I do 25 on each side of these. than I do leg lifts on the roman chair. Some times I do side leg lifts where you turn your body and lift both your legs towards that side. I do 25 of these or 13/13 if I do the sides. these get the lower abs. I usually do 4 giant sets of this, meaning I do 1 set of each exercise back to back to back.

If you want a good routine to do at home buy a book called "The complete book of abs" very nice book with diet and a hell of a lot of ab exercises including a 26 week ab workout.

Your right side looks freakin' incredible. But abs are mad hard to get 'even', and something funky is going on with your upper two sets of abs on the left. No real thoughts on how to fix it, since it sounds like you're doing everything right.

But if you can make your left side look just like your right side, I'd be hard pressed to think of how you could be doing any better. You've gotten pretty massive in a really short time-frame.

edit: Also while I'm being critical, if you're not planning on committing to grow your hair out to pony-tail length, you might want to consider cutting it, since the psuedo-emo haircut (which I'm very familiar with) doesn't mesh with the hulk-itude. IMHO.

It is hard to grow your abs evenly, that is because not everyone's spine is perfectly straight. I've always noticed that my abs grow like that but there really isn't anything I could do besides paying a chiropractor to straighten my spine every week or so, and that is money I really don't have.

Considering all of that, my abs really are not all bad. I just notice my one ab is larger than its symmetrical partner making the ab above it smaller (but popping out more than it's symmetrical brother, this is because it is growing out more because it doesn't have room to grow out)

My lifting partner has a problem where his one trap muscle doesn't grow up, it grows out. I've never noticed it until he told me, but that is also probably is caused by his bone structure (again maybe his spine). But everyone has some sort of bad symmetry not because they work one side more then the other, but because of their bone structure.

Not true. I am equally out of shape everywhere.

I have the book already, got it off of Ebay for a buck. For abs I do a lot of different things. Im trying to find a good routine and keep it. I currently do:

Decline situps (4 sets of 15-20)
Leg raises on parallel bars (3 sets of 15)
Leg raises on a bench (4 sets of 25)
Crunches (4 sets of 25)

Usually every time I wok out (4 days a week)

To have nice looking abs it's 1000000000% more important to have low body fat than to have any sort of crazy awesome routine. I've had abs my whole life and until recently never did a single ab exercise. i just always had low body fat. so to all you fat fucks who think doing 1 billion crunches is gonna give you a six pack, please stop wasting your time.

agreed, without diet you won't see your abs, but it is still important to have strong abs. Your abs are the core that brings your whole body together and it helps support your back.

i use a hammer and chisel on mine

why look Barnaby! a new recreation enthusiast. we'll start off your work out with vigorous calisthenics executed in rhythmic time with acetate pressings of the new musical craze..called JAZZ!

I do upper back and shoulders just haven't been to gym in awhile now. I been out of training for 7 months due to 4 herniations in my back from Pepsi. As for hair wrong guy I have a shaved head. And overweight? far from it I have no gut. I am not built in abs but my stomach is hard as a rock.

Went to another crossfit exercise on Tuesday and will go tomorrow. I think I am finally getting to the point where I can do one and not be sore to the point of not being able to function for the rest of the week.

Anyone use any good logging software, or do you just use an excel sheet or paper?

I have a notebook I bring to the gym.

I used to use wordpress on my site, but now I just have a marble notebook.

Started doing german volume training last week, 10x10 (50-60% of 1RM) sets. Hellishly sore, moreso than i've ever been when doing the usual low rep high weight workouts. felt really great, +1 would do again

snatched 76kg (167lbs) and c&j'd 90kg (198lbs) this past week. Time to enter a meet!

That's so much fucking weight... jesus.

Add me to the club of lifting your own body weight.....x2

147.3 lbs
295.0 lbs Bench press 1 rep clean, 2 reps with "a little help" unfortunatly

incline dumbell press 100lbs rep 5 times

wow, how are you so light?

5'6, and SuperPump 250 + CoQ10 (cardio) + Acai(anti-oxidant) and a semi-high protein low fat diet (watch sugar too)

Some people like to get HUGE, but i refuse to fill my muscles up with water when I can make them SOLID... All about strength from my perspective, as an athlete.

Don't lie to yourself, SuperPump has creatine in it, which by definition fill your muscles up with water.

And good job on the 2x body weight, I weigh 160 and can bench 335 4 times clean, down to my chest. Keep up the good work.

Well since I am not able to work out right now for maybe the next year. I have some Sazien waiting for me in my bedroom closet. Sorry Have to cheat a bit to get back in shape or better condition I am in now LOL

So you herniated your back in 4 places, you do to a gym where they don't let you pick stuff up off the floor (the only way to strengthen said back), and you're ferreting away some anabolics for your glorious return to the gym?

You forgot something. He's also coming into the fitness thread to brag/lament/whatever that was about it.

herniated 4 disc and not allowed to go to the gym. not taken anything till i am 100% if i ever get their

I think you missed the point of the criticism...

Need advice ASAP. Fast Muscle Twitch excersizes (legs)... SETGO!?

the amount of creatine in SP is nominal compared to other NO products such as shotgun, etc.. Stopp 8 4 4 8 and am doing 12 10 10 12 for endurance, (ridiculously hard)

P.S. Respond to my fast twict POST!

Two things - lift heavy weights OR lift light weights fast. Usually best to mix it up.

Heavy - deadlift, squat

Light weights fast - clean, snatch, jumping squat

If you can DL 2x your bodyweight and squat* 1.5x, then go ahead and do some plyos.

Plyos - vert jumps, depth jumps, etc. Here's decent link (START AT THE BEGINNING REGARDLESS OF WHAT LEVEL YOU THINK YOU ARE AT...PLYOMETRICS CAN AND WILL DAMAGE YOU WHICH WILL HOLD YOU BACK MORE THAN HELP)

Finally, there is always sprinting. Sprinting is a obviously an ideal fast twitch leg exercise. Run some 40s or something, rest completely inbetween. 6-8 reps, no more, try to run at 90%+ for all attempts and stop if you slow down.





*to a depth that is WELL below parallel, not some quarter squat bullshit or a high squat.

See here's my problem phil, I've been told and read that heavy lifting will counter act the fast twitch muscle fibers from FAST progress. What I mean: That the fast twitch muscles with the combinations of strength(slow twitch)/heavy excersizes will still get work and continue to make you faster but not nearly as drastic as if you did one then the other 2 weeks heavy 2 weeks light etc.


P.S I have 2 weeks until camp, My entire body is a machine.... except for my cardio... It's grade, If I could give a letter would be a b-, c+ to my A- everything else..



However, I will be doing exactly what you sent to me in full, so I'll let you know what happens.

Thanks

You asked for EXERCISES for fast twitch not PROGRAMMING. You need a combo of both to get results. Exercises are the tools in the toolbox, programming is your blueprint, lacking either will make your construction project sucky.Heavy lifting implemented wrong will slow the fast twitch. Lighter lifting done shitty will make you slower too. Its all about quality of work etc etc!

However, with only 2 weeks to camp...you are about 4 weeks late!

So...squat 2x a week, 1 heavy, 1 lighter - deadlift 1x a week, try to do a new 5RM each of the next 2 weeks. Fill in your remaining training time with whatever exercises will get you ready for camp fastest. Do intervals to work on your cardio/recovery. And next season...start 3 months before camp /biggrin.gif" style="vertical-align:middle" emoid=":D" border="0" alt="biggrin.gif" /> Good luck, and I am always glad to try to help.

haha I started strength and endurance training 3 months ago but it was so much easier to say 'I'll start speed and agility tomorrow" thanks again phil

***I'm not reading this whole thing so I'm going to give you guys my routine and my two cents.

Routine:
-Stretch for 15 minutes
-Pullups
-Depending on the day : Back and Bi, Chest and Tri, Shoulders and Lats, Legs
-Within those days, I do abs and forearms everyday.

I take the following:
-Super Pump w/ Creatine (before workout)
-Protein Concentrate w/ Creatine (after workout)
-Serious Mass

Gym:
-I lift heavy and low reps
-Last set go to max
-Plyometrics and Calisthenics twice a week for endurance and muscle command

I started a year ago weighing in at 170lbs at 6'0.
I now weigh 202lbs at 6'0 with 17% body fat (only because I LOVE DRINKING ALCOHOL and I tend to eat some bad things occassionally)

If you guys are looking to build muscle and strength, low reps heavy weight. If you are looking for endurance and tone, high reps lighter weight.

Example: Track and Field Athletes... Long distance runners = skinny , Sprinters = beasts.... why... because short bursts and strenuous workouts build muscle while the more endurance workouts burn muscle but burn tons of fat and look pretty ripped.

The monthly burger/car meets add up my friend.

Btw, Ill see you on the 19th.. hopefully with my new exhaust.