Posts by greenkev

Forum	Topic	Date	Replies

Fitness	too much exercise?	Apr 16 2008 19:18 (UTC)	6
ya yoga would is actually more of a regeneration activity then anything. If you fell fine keep going, just judge it yourself, I work out 2 to 2 and a half hours 6 days a week, have been for years and I have not ran into any problems. Hell in military training you are putting in hours and hours of pt on limited sleep so I would not be to considered as long as its a good split between strength, cardio and other fascist of training. People are so scared of over training its not even funny, really provided your calorie intake is good and you sleep is adequate its next to impossible to over train. Even though you are doing triathlon training strength training is important as acceleration comes down to who can put the most force to the ground. Also more muscle means more glycogen storage.
Fitness	My quads are burning.. what should I do?	Apr 12 2008 22:10 (UTC)
Take some advil and suck it up, once you start running in about 15min the pain will go away.
Fitness	New Weight Routine for Motivation?	Apr 01 2008 21:31 (UTC)
Right now I am doing german volume training, its fun great pump. 10 sets of 10 although as you fatigue you dont get the full 10 reps. You want to pick about 65% of your one rep max and do big movements, so a leg work out would have squats, deadlifts, and calf raises, thats it. just look up german volume training and you will find lots of info.
Fitness	Protein Powder Help! NEW QUESTION ADDED	Apr 01 2008 21:28 (UTC)	7
Logman you got it after a work out a shake plus a fast carbs are great, i though some gatoraid in my protine shake after a work out. As for on your off day it does not really matter when, i guess in the AM like you are doing would be best but it does not really make much differance. I personly usually have about 4 scoops of the stuff a day, helps me get in that 300+ grams a day.
Fitness	Running and Shin Splints	Mar 20 2008 22:32 (UTC)
In all honisty as long as you have good shoes just run though them, I always did and i never get them anymore and just about everyone i know has and they have had no problems.
Fitness	What is so wrong with the Smith Machine?	Mar 14 2008 17:49 (UTC)	6
squats are great but if you want to make hamstrings pop, stiff leg dead lifts are the way to go for sure. My gf competes figure and swears by them and so do I, just really concentrate on the mind muscle connection when doing them so as to try and make them do the majority of the work not the back. Also try hack squat machine but chest on the pad instead of back.
Fitness	A couple diet questions...	Mar 14 2008 17:18 (UTC)
EAT WHOLE EGGS, i eat like 6 a day and have great blood lipid profiles. I has been proven long ago that the cholesterol in eggs has no effect on blood cholesterol and might actually raise good cholesterol. Whole eggs are great for you in every way, especially if you are active. Trust me eat the whole egg, they make you strong.
Fitness	How do you build a nice back?	Mar 14 2008 17:13 (UTC)	6
also get a set of wrist straps, I find they help me take my arms out of the exercise more on almost all back movements and plus then you grip wont be the fatiguing on you as its hard to rep out a weight that can really challenge you back with out some type of grip assistance.
Fitness	How do you build a nice back?	Mar 14 2008 17:04 (UTC)	7
then to bring out thickness and shape, t-bar rows work great, i love thouse, my whole back if on fire when i finish a good set of thouse bad boys, just keep great form with these as once the weight goes up people have a tendancy to whip the bar up with their legs and lower back.
Fitness	How do you build a nice back?	Mar 14 2008 17:01 (UTC)	8
if you were to do only 2 exercises for your back do pullups and deadlifts, whole back worked and then some with thouse 2. Even if you do just neg pull ups, way more effective then pulldowns.
Fitness	If you are deadlifting...	Mar 13 2008 19:30 (UTC)	23
I have not done a max rep attempted in a while as I am in a calorie deficit right now and I don’t do that kind of stuff when I am. Although yesterday was 405 lbs for 8 reps 3 sets then one set to failure, I think I got out about 2 and 1/3 as I keep the rest short from the last set of 8 and the final burn out set, like 45 seconds or so.
Fitness	Incline or normal bench press	Mar 13 2008 01:17 (UTC)	5
well no pressing movement is going to work your biceps for one. close grip bench is a triceps exercises more then a chest exercise.
Fitness	Protien drinks????	Mar 10 2008 00:27 (UTC)	3
Myoplex light is great, if you want to do a post work out drink that tastes good on the cheep and is great for recovery, one scoop of Gatorade frost, 2 scoops vanilla whey protein powder, mix them up.
Fitness	Trying to tone upper body using free weights - Advice please.	Mar 07 2008 17:31 (UTC)	7
Flowerbud, how are you doing pull ups one handed?
Fitness	How to get sexy legs? Stair stepper?	Mar 07 2008 17:29 (UTC)	8
Standing and seated calf raises, 2 times a week, in the 15-20 rep range, 4 sets.
Fitness	Legs...ugh!	Mar 06 2008 16:53 (UTC)	2
like others have said, work with free weight squats, lunges ect and bump up the calls, although I would say go with MRP's like Myoplex, Myoplex light, or even Myoplex Deluxe if you need more cals, over slimfast and ensure. Slimfast and ensure have very low quality ingredients, low quality fats and hardly any protein, you will have way better results with those. Now I am going to say something that might be a little controversial but one thing I have personally noticed and I know I am not the only one is that when I run I seem to lean out my core more and if I bike the fat loss comes more from my quads. Now I have no scientific study’s to back this up just my own bf% readings, and I know I am not the only one who has noticed this. So what I do is I normally run 4 times a week, but if I don’t have the definition I want in my quads I run 2 times a week and cycle 2 times a week, same expenditure, same diet, and it seems like more of my fat loss will come from my quads. Just my 2 cents.
Fitness	The "Boys'" Side of the Gym...	Mar 05 2008 20:38 (UTC)	18
When you get more used to it you might like going with more people. I like people being there, if you are going to the right kind of gym it makes an energy that propels you to lift harder. I don’t know, I like hearing people yelling, screaming, and plates rattling after being dropped on the floor when I lift, makes me push myself harder.
Fitness	What are the best butt excercises??	Mar 04 2008 18:45 (UTC)	13
for glut activation you cant do any better then dead lifts, when done correctly. Good Mornings are a second, just focused on glut contraction in both movements, not so much back.
Fitness	What a workout yesterday!	Mar 04 2008 18:41 (UTC)	6
well that much cardio and that little weights is a good way to lose muscle. Ya not a good workout.
Fitness	Joined gym - gaining weight??	Mar 03 2008 19:57 (UTC)	5
Its water, people usually will pull in water when they are new to training, body does it to help saturate the muscles and aid in the healing process. As your body becomes more efficient at recovery this will happen less and less. Bottom line its no big deal, keep up the good work and don’t let this scare you from going to the gym.
Fitness	question specific to bulking/cutting phases	Feb 29 2008 18:15 (UTC)	5
Ya i think light cardio is great when bulking, i never stop doing cardio no matter what I am doing. I still do 4 days a week cardio for about 45 min in the cardio vascular heart range and i put on muscle, however this works for me you would have to evlauate it for you self. My diet when bulking lookes somthing like this Breakfast 3 eggs 1/2 pound lean ground red meat (i hunt so i use dear and lean game meat for this), 2 pieces of whole wheat toast buttered, 2 glasses of milk After work out Half a Sandwich (about 6 oz of turkey/chicken ect) 1.5 glasses of milk Lunch 1 Sandwich with full fat cheese, 2 glasses of milk and a pice of fruit. Mid afternoon snack 1 Hard Boiled egg, 3 slices of cheese, 2 glasses of milk Supper 3/4 pound lean ground red meat, Baked potato with full fat soure cream, Vegtables, 2 glasses of milk Late night snack 1 scoop protine powder in 2 glasses of milk, 2 tps of peanut butter Edit just noticed you are a girl so this might be a little much for ya lol but i will leave it up anyway so other people can see. you can just change the portions for you, its a good diet, nothing unhelthy about anything in it.
Fitness	Caffeine before the gym?	Feb 29 2008 16:40 (UTC)	11
"Surprising that a person who sees artificial sweetener as "poison" would want to be dependent on a substance like caffeine...!" Ya no kidding not to mention all the other CNS stimulants that are in energy drinks, I think those are a little more risky they a little artificial sweetener now and then, lol.
Fitness	Caffeine before the gym?	Feb 29 2008 13:20 (UTC)	18
I personally don’t see anything wrong with it as long as you stick to the sugar free variety of energy drinks. I personally will use something like Spike http://www.t-nation.com/readArticle.do?id=548 437 Before working out. Just remember you cant use it all the time or it will not work, every stimulant you start to get immune to so just remember to only use it when you have to.
Fitness	---> [ abs. ]	Feb 28 2008 13:40 (UTC)	4
ya abs are basically all bf% as others have said. Right now I sit at 15% bf give or take so mine are not as sharp as they were last summer, but I am on my way back down now. Anyways I had a solid sharp 6 pack and did ab work twice a week (if that, I hate ab work). I know of many people with 6 packs that never work them directly, when you perform old school barbell based lifts your abdominal get a lot of work as they have to stabilize you though out the movement, so lots of ab work is not necessary. At the gym I see people spend half their time working on abs, its crazy, if they spent that time doing other lifts standing and improved their diet a little it would have a much more dramatic effect. Short version all the balance ball work in the world will not do **** for you abs for 99% of people, ditch that ball and pick up a bar with heavy weights on it at tell me thats not more work to balance then that ball ever was.
Fitness	Will this workout routine build muscle and keep away fat?	Feb 27 2008 12:37 (UTC)	14
ya, cut the cardio and like people have said eat, start having stuff like steak and potato for supper, dont worry about the cals just eat.
Fitness	frequent weight training + cardio but high body fat percentage!	Feb 27 2008 00:25 (UTC)	1
Protein Powder will be your friend, just have 2 shakes a day, one after work out and one some other time and thats about 50 grams right there. By Split I meant work out split like mine is, Mon thurs, chest and upper back, tues fri, Shoulders arms, Wed Fri, legs.
Fitness	What Exercise Have You Done Today?	Feb 26 2008 20:14 (UTC)	1
Shoulders and Arms. 4 Set Standing Press 115 Lbs 4 set Cable Side laterals 30 Lb 4 Set Rear Delt Cable Fly 20 LB 3 Set Low Rep Push Press, 135 LB 4 Set DB shrugs, 90 LB each 4 Set Bicep Curls 75LB (i think the bar is 25lb) 4 Set DB Incline Curls, 30 Lb Each 4 Set Close Grip Bench Press, 135 LB 4 Set Seated Dumbbell Triceps extension, 75 LB 4 Set Reverse Cable Pull Downs, 105 LB Cardio 45 Min at 7 km a hour, 3 min on 3 degree incline, 2 min on 15 degree incline, repeat for duration.
Fitness	crossfit	Feb 26 2008 03:18 (UTC)	2
CorssFit is good, very time effective work out, although it is not a physique building work out per say. The Military use that style of training allot, cheep, and quick everything they want in a program.
Fitness	frequent weight training + cardio but high body fat percentage!	Feb 26 2008 03:13 (UTC)	4
Well make sure you are hitting failure on every set, I personally go until I have to cheat out the last one. Macro Nutrient ratios might be the necessary next step for you. Maybe switch to 50% Pro, 30%Carbs, 20% Fat, this is what I have to do to get in the single digits, and looking at your profile even though you are female we seem to have a similar metabolic type, so this might be your ticket as well. Also I don’t know what your stance on supplements is but a good fat burner does help get those last few pounds off. Also try cutting back your cardio to 4 sessions a week, no more, then 45 min. Cardio just makes you a smaller version of your current body, if that makes sense, and spend the extra time in the weight room. What does your split look like?
Fitness	What Exercise Have You Done Today?	Feb 25 2008 22:51 (UTC)	4
DM84 is that the order you are doing them in, if so you need to change it now, lead with the bench work, doing triceps first will cause them to fail befor you chest in you bench work, thus not developing you chest.

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