Benji

Posts by benji400


User's Posts | User's Topics


Forum Topic Date Replies
Fitness Does it sound like I'm lifting too heavy? Mar 06 2012
13:50 (UTC)
2

I utilize a progressive superset style workout that is in 3 week rotations of the same weight.

The first week I will do (sets x reps) 4x 8 then the next week 5x 8 then 6x 8 the third week; the following week when I return to the gym I up the weights I have been using and drop back to 4 sets.

I usually perform 2 supersets then a few singular excercise for instance here was yesterdays workout.

Superset 1 - Deadlift (4x8), DB Press (4x8-10)

Superset 2 - Renegade Rows (4x16 (8 each arm)), Dips (4x8)

One arm Snatches (3x10 each arm)

Incline DB Press - 3x10

This is a new style I started about a week ago after reading some of Mike Geary's writtings including the truth about 6 pack abs. Prior to this I was working on a reverse pyramid style doing 5-8 excercises a day for 4 sets each and I would increase weight with each set while dropping reps so something like 12 reps, 10 reps, 8 reps, and 6 reps for my 4 sets.

Games & Challenges Roll Call February 2012 Exercise Challenge!!! Feb 22 2012
00:48 (UTC)
53

1020/1500...Chest and Tris with a little stationary bike as well

Games & Challenges Roll Call February 2012 Exercise Challenge!!! Feb 20 2012
21:50 (UTC)
64

930/1500...back and bi's

Fitness Sticky What's your Non Scale Victory ( Brag away ) Feb 20 2012
18:25 (UTC)
435

I added a 3rd plate to each side of the barbell on SL deadlifts yesterday! I have been stuck at 225lb to 275lb (225/12, 225/10, 275/8, 275/6) and havent been able to get to 315# as desired for the minimum of 6 reps on my fourth set. I was feeling good yesterday and actually pulled off 225 for 12 & 10 reps then 315 for 8 & 6!

Games & Challenges Roll Call February 2012 Exercise Challenge!!! Feb 19 2012
17:15 (UTC)
72

870/1500

Games & Challenges Roll Call February 2012 Exercise Challenge!!! Feb 15 2012
17:57 (UTC)
102

660/1500...back and bis yesterday at gym

Games & Challenges Roll Call February 2012 Exercise Challenge!!! Feb 14 2012
01:13 (UTC)
122

600/1500...Chest and tris

Games & Challenges Roll Call February 2012 Exercise Challenge!!! Feb 12 2012
17:42 (UTC)
131

530/1500...10 min run, 10 min elliptical, 10 min bike covered 11mi and 30min arm workout

Games & Challenges Roll Call February 2012 Exercise Challenge!!! Feb 11 2012
18:31 (UTC)
138

470/1500...shoulders and traps

Games & Challenges Roll Call February 2012 Exercise Challenge!!! Feb 09 2012
16:39 (UTC)
153

410/1500...Legs and Abs...felt good and deadlifts at 315# werent too bad either.

Games & Challenges Roll Call February 2012 Exercise Challenge!!! Feb 08 2012
21:41 (UTC)
163

350/1500..chest and tris today

Fitness pre or post workout meal? Feb 08 2012
13:44 (UTC)
1

Without getting into the huge issues with such a low cal diet as 1,200 is bare minimum for a very small, very sedentary person and you are setting yourself up for disaster here are two good reads the first on this subject and the second on pre and post workout nutrition (which depends largely on the type of workout and goals of course.)

http://caloriecount.about.com/forums/weight-l oss/trust-worth#2

http://www.gain-weight-muscle-fast.com/post-w orkout-nutrition.html

Fitness Protein Feb 08 2012
13:35 (UTC)
2

FYI I am 6'7" - 230lbs so my BMR is 2,500-2,600 so the 3,000-3,500 cals consumed is to leave me with a little overage (including a 600-650cal 1 hour intense lifting session) the overage is what allows your body to build muscle.

I couldnt resist so here are a few more good reads...

http://www.gain-weight-muscle-fast.com/weight -gain-diet-plan.html

http://www.gain-weight-muscle-fast.com/post-w orkout-nutrition.html

http://www.gain-weight-muscle-fast.com/bodybu ilding-carbs.html

 

Fitness Protein Feb 08 2012
13:31 (UTC)
3

Armandounc's comment above is pretty accurate for protein G's in relation to body weight when lifting.

You have the ability to change what the analysis page shows as your goals by going into account settings and clicking the nutrition link. The original set up when you set up your account is based on the reccomended daily values such as what is provided by the USDA. (50% carb, 20% protein, 30% fat)

As part of my intense weight lifting program my goal is 3,000 to 3,500 cals and I try and vary my intake more around 50% Carb, 30% Protein, and 20% fat with fluctuations in fat up to 25% and carbs down to 45% on these days. I will do this for 8 weeks then reduce calories for a week and focus on cardio as a muscle rebuilding week to trim any fat gained during the higher calorie - muscle building weeks and allow my muscles to heal and be ready for a new program for another 8 weeks. Keeping your body guessing both by varying your diet and routines is very important as well.

Below is a good site written by a body builder this is just one of numerous article on this site geared towards eating for weight lifting and mass gains.

http://www.gain-weight-muscle-fast.com/diet-t o-gain-weight.html

Games & Challenges Roll Call February 2012 Exercise Challenge!!! Feb 08 2012
12:47 (UTC)
166

290/1500...gym yesterday

Games & Challenges Roll Call February 2012 Exercise Challenge!!! Feb 06 2012
16:49 (UTC)
185

225/1500...Back and Biceps

Games & Challenges Roll Call February 2012 Exercise Challenge!!! Feb 03 2012
14:19 (UTC)
220

150/1500 ...shoulders and traps Wednesday, legs and abs on Thursday

Games & Challenges Roll Call January 2012 Exercise Challenge!!! Jan 30 2012
22:31 (UTC)
16

1525/1250

Games & Challenges Roll Call January 2012 Exercise Challenge!!! Jan 26 2012
18:36 (UTC)
43

1425/1250...shoulders, traps and abs yesterday

Games & Challenges Roll Call January 2012 Exercise Challenge!!! Jan 24 2012
23:52 (UTC)
55

1350/1250...Chest and triceps with a little abs to finish it off at the gym today.

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