Weight Lifting Challenge: December 2008

[Bobby]

This is the weight lifting challenge!! Everyone is welcome to join, especially beginners!

Rules:
Weight lifting is REQUIRED
Feel free to post about any cardio, callanetics, t-tapp, or anything else that you are doing to help track your progress.
ALL questions are welcome!
Progress results are highly encouraged, these can include weight loss, measurements, amount of weight lifted, anything you want!

Get LIFTING!!!

[Bobby]

How would everyone feel about posting some 2009 goals to work toward. Either at the end of this thread or on another one. We can set it up for weight loss, inches gained/lossed, reps and sets of a certain weight or one rep max. Or all of the above, let me know what you think.

[Bobby]

Started the month off right, well I lifted weights anyway

Only PR would be doing a lot more DB curls then I normally do.

[BrianSCohen]

Ok, count me in for this month. I am still on a program called 5x5 which focuses on compound exercises with weight increases every week. My workout partner has been on travel over thanksgiving, so I have been taking a break from the program. I did go to the gym last night for an off program workout. I used a simple pyramid with 5 sets of 5.

Squat - light set
DB bench press *
Row
weighted dips
lat pulldown

* For some reason my left arm gave out on the second rep of the third set. I gave it minute and had a guy I know in the gym spot me. That time I got all the reps and then moved up to two heavier sets and got all those reps. I've had a few times when I'll just have an arm go weak on me. I don't know. I've suffered from carpal tunnel and have some nerve problems being diabetic. For this reason, I'll probably never bench alone without a spotter. I'll DB press, cause I can dump the DBs.

[Pleiades]

I'm in this month. I'm on Week 18 of New Rules of Lifting, and I just started the Hypertrophy 1 routine yesterday. I LOVE IT!!! It's my favorite routine so far.

Yesterday (5x5 w/ 90 second rests)

db incline bench press
Yates row

db shoulder press
wide grip lat pull

bb close grip bench press
high pull

Swiss ball crunch (3x15)

Tomorrow (4x10 w/ 60 second rests)

squat
RDL shrug

Bulgarian split-squat
step up

reverse crunch (3x15)

I mainly do Turbo Jam for cardio - I hate most forms of cardio so I only do what I like. occasionally, I'll throw in some Tabatas but haven't recently.

[BrianSCohen]

Originally Posted by Pleiades

I'm in this month. I'm on Week 18 of New Rules of Lifting, and I just started the Hypertrophy 1 routine yesterday. I LOVE IT!!! It's my favorite routine so far.

NROL is great. Have you seen the new NROL for women yet? I got it out of library for my wife. I'm hoping she will give it a try.

One good thing about these books are that they show you a lot of the exercises and if anything you will become competent with a broad range of exercises. You can do most of them at home, but after reading the book and doing some of the programs you can walk into the gym feeling like you really know what you are doing.

[hotheather]

[COLOR="YellowGreen"]I'm totally game for this..what are the 'rules' [/COLOR]

[Pleiades]

Originally Posted by BrianSCohen

NROL is great. Have you seen the new NROL for women yet? I got it out of library for my wife. I'm hoping she will give it a try.

One good thing about these books are that they show you a lot of the exercises and if anything you will become competent with a broad range of exercises. You can do most of them at home, but after reading the book and doing some of the programs you can walk into the gym feeling like you really know what you are doing.

I haven't read it and our library doesn't carry it. Between NROL and BFFM, I feel like I've got a pretty good handle on everything so I didn't think NROL4W was necessary for me. I think it's a great way for women to "learn" about weights and the myths, though!

[Pleiades]

Originally Posted by hotheather

[COLOR="YellowGreen"]I'm totally game for this..what are the 'rules' [/COLOR]

Here's the blog entry I wrote back in July when I decided to do NROL.

I thought long and hard and did a lot of research before committing to something new, as far as weight lifting goes. I plan to stick with BFFM for nutrition purposes. And I mean really stick with it!

The best things about New Rules Of Lifting by Lou Schuler and Alwyn Cosgrove are the simplicity and variety. There are 27 workouts (I think - I'm too tired to go back and look) that are designed around 6 different moves. They are put together in different ways, such as different rep schemes, frequency of workouts, and specifics of the moves. It would be complicated to explain, for me, but the way it's presented in the book is fantastic. The book provides very specific workout logs.

There are 3 different types of workout, plus a "break in" program to get you ready. There are 3 fat loss programs, each with 2 workouts that are alternated. The hypertrophy program also has 3 pairs of workouts. There are 3 strength programs, each containing 4 alternating workouts. Schuler and Cosgrove provide four different overall programs, but a lot of people I've seen on the NROL board design their own. If you do one of the pre-designed programs, it will take about a year to get through it as written, but not all of the workouts are incorporated into all the programs. The one I'm planning on doing, for the eternal beginner, focuses more on fat loss and hypertrophy, with just a little strength.

More about the six basic movements. They are squat, deadlift, lunge, push, pull, and twist. The programs use different types of these exercises (full squats and front squats plus a couple other types, conventional and Romanian deadlifts as well as rack pulls, 50 billion types of lunges). Push exercises include things like presses - you know, you push things away fro your body. Pulls include movements that - SURPRISE - pull toward your body, such as rows, pullups, and pulldowns. Twist exercises are core exercises that crunch and rotate. The book provides examples - with pictures - of most of these, and of course there are a thousand web sites out there that show substitutions.

For cardio, NROL suggests something called Metabolic Overdrive. That's a fancy term for high intensity interval training (HIIT) with a 1 minute work interval, 2 minutes of active recovery. You start out with 3 rounds, 3 times a week and progress from there. I'll be doing my HIIT on the elliptical after lifting. On non-lifting days, I'm going to do Turbo Jam. I really enjoy that stuff. Not the sculpting though - yuck. I also have some Tae Bo stuff I'll be checking out. And then once a week, for now, I'll attempt a tabata session, with the goal of moving to 3 times a week within six months.

The book doesn't focus on nutrition too much, just as Tom Venuto's Burn the Fat, Feed the Muscle doesn't focus much on fitness. So I think these books fit well together for me. I'm not sure what my nutritional macros are going to be. I have it all in table form in my binder, but in general: 1300-1800 calories, 30c/30p/40f and I'll probably carb cycle.

I think the book for women does focus more on nutrition.

[BrianSCohen]

Originally Posted by Pleiades

Here's the blog entry I wrote back in July when I decided to do NROL.


I think the book for women does focus more on nutrition.

Yes, it does. For the NROL for women book, they added Cassandra Forsythe as an author, a great choice (The Official Home Page of Cassandra Forsythe). Even if you don't get the book, check out her site and writings, she is really a friend of low carb. You will also find she has some really refreshing philosophy about exercise for women.

[BrianSCohen]

Wednesday night workout

My workout partner returns after being away for a week. He forgot his workout sheet. We keep all out lifts carefully detailed with programmed increases. We decided to just do a basic workout and defer until Friday a return to plan.

Squat - pyramid up to top set, moderately heavy*
Bench - pyramid and then 3x8
Row - Pyramid
Pec Fly - Pyramid**

* I think I put my belt on too tight and bruised my ribs, time will tell.
** I can now almost do the stack and will have to find an alternate. Any suggestions?

[hotheather]

I had a great workout today! i did all legs-smith machine squats, lunges, leg ext., leg curls, leg press, and i threw in some bi-tri exercises!!! then i did hiit for about 25 min on the tread. i burned about 1400 calories today! yaaay! i have been sticking to my keto w.o.e.!!! how was everyone else's workout??

[Jenn_in_NJ]

Originally Posted by BrianSCohen

Wednesday night workout

My workout partner returns after being away for a week. He forgot his workout sheet. We keep all out lifts carefully detailed with programmed increases. We decided to just do a basic workout and defer until Friday a return to plan.

Squat - pyramid up to top set, moderately heavy*
Bench - pyramid and then 3x8
Row - Pyramid
Pec Fly - Pyramid**

* I think I put my belt on too tight and bruised my ribs, time will tell.
** I can now almost do the stack and will have to find an alternate. Any suggestions?

I figure you mean the pec fly? Are you using cables or the pec deck machine?

[BrianSCohen]

Originally Posted by Jenn_in_NJ

I figure you mean the pec fly? Are you using cables or the pec deck machine?

Actually it is an earlier version of this machine:

[Jenn_in_NJ]

Does your gym have cables? You could do cable flyes or cable crossovers. I don't do DB flyes because I hurt my shoulder but those are an option, too.

[Bobby]

Originally Posted by BrianSCohen

* I think I put my belt on too tight and bruised my ribs, time will tell.
** I can now almost do the stack and will have to find an alternate. Any suggestions?

* DB Flies? Dumbbell Flys Video & Instructions - Muscle & Strength

** Do you normally wear the belt so high? I wear mine so it's covering the lower back mostly.

Originally Posted by hotheather

I had a great workout today! i did all legs-smith machine squats, lunges, leg ext., leg curls, leg press, and i threw in some bi-tri exercises!!! then i did hiit for about 25 min on the tread. i burned about 1400 calories today! yaaay! i have been sticking to my keto w.o.e.!!! how was everyone else's workout??

Congrats on a great workout! I'd throw up if I did that much

My workouts are geared for building strength mostly.

Did my deadlift workout, wish I'd gone for the seventh rep on my last set of deads. Oh well, next time maybe.

[BrianSCohen]

Originally Posted by Jenn_in_NJ

Does your gym have cables? You could do cable flyes or cable crossovers. I don't do DB flyes because I hurt my shoulder but those are an option, too.

The cable version is a good suggestion. There are several cable stations. The problem is that it really is a different exercise when you start to go heavy since, it becomes more of a core exercise and less of a chest exercise. There are some new cable stations that might let me do these sitting. I'll have a look at those tonight.

Originally Posted by Bobby

* DB Flies? Dumbbell Flys Video & Instructions - Muscle & Strength

** Do you normally wear the belt so high? I wear mine so it's covering the lower back mostly.

The DB flyes are fine, but I've always felt the DB flyes gave me nothing at the top of the motion.

I don't know if I wore the belt too high, it was right over my belly button. I think I cinched it too tight and the top edge jammed under my ribcage at the bottom of the squat. It still is tender. I'll squat without it at less the maximal weights till I feel better.

[Pleiades]

I'm still sore from Wednesday's leg workout. Today was upper body from NROL Hyper IA, 3 sets of 15 with 30 second rests. I hated it.

[Bobby]

Originally Posted by BrianSCohen

I don't know if I wore the belt too high, it was right over my belly button. I think I cinched it too tight and the top edge jammed under my ribcage at the bottom of the squat. It still is tender. I'll squat without it at less the maximal weights till I feel better.

Ouch! Hope it gets better soon.

[Jenn_in_NJ]

The cable version is a good suggestion. There are several cable stations. The problem is that it really is a different exercise when you start to go heavy since, it becomes more of a core exercise and less of a chest exercise. There are some new cable stations that might let me do these sitting. I'll have a look at those tonight.

Do crossovers on a bench. Not sure what you are trying to hit, but don't go all the way to the top with the flyes to keep the tension.

Or pullovers with 2 DB's instead of 1. Hold the DB's together as you perform the exercise.(it's easier with the hex shaped ones than the round ones.)

[Jenn_in_NJ]

After looking at the site Bobby posted I realize that maybe I don't mean crossovers, looks like crossover just means crossing your hands.

Anyway, if you are standing (or on bench) between the cable stations you grab the opposite handles so you start out crossed over then spread the cables apart. I think they were called Dominatrix but I do not dare Google that.

[BrianSCohen]

Originally Posted by Jenn_in_NJ

After looking at the site Bobby posted I realize that maybe I don't mean crossovers, looks like crossover just means crossing your hands.

Anyway, if you are standing (or on bench) between the cable stations you grab the opposite handles so you start out crossed over then spread the cables apart. I think they were called Dominatrix but I do not dare Google that.

Actually, now that I think about it your suggestion is quite a good one. I do mean crossovers, which refers to movement across the chest, not that your hands go across each other. There is a bench version of cable crossovers I could try. I am trying to strengthen my pecs in order to work on my bench. The only difficulty is that it involves tying up two cable stations and moving the bench over, but I may give it a try.

thanx

[BrianSCohen]

Saturday workout. Again, my workout partner forget his workout log. I can't remember the weights. I also attended a bat mitzvah for a friends daughter last night, and the tradition is to dance the hora, which culminates in lifting the celebrants in a chair for the dance. That is all fine and dandy for the daughter, but the dad is about 240, so I wanted to leave some in the tank. I also felt better after lifting wednesday, I had a slightly bruised rib.

Squat - moderate set no belt
Incline bench
Flat bench
Hammer high row*
Hammer pullover*

* I did these with slow negatives at about 125% of 1RM. No doubt Fred Hahn would be happy. It is Sunday, and I don't regret it yet.

[CaitSith]

Yesssssssssss, I'm in!

Goals: Get my numbers up again...

Bench: 115lbs for 2 reps
Oly Squat: 135lbs for 2 reps
Deadlift: 135lbs for 2 reps
Full body pullups - at least one.

[BrianSCohen]

Originally Posted by CaitSith

Yesssssssssss, I'm in!

Goals: Get my numbers up again...

Bench: 115lbs for 2 reps
Oly Squat: 135lbs for 2 reps
Deadlift: 135lbs for 2 reps
Full body pullups - at least one.

CaitSith,

Those are already some good numbers. A good way of getting those numbers up might be to use the "Starting Strength" program from Mark Rippetoe. The book on this program is available from amazon and aasgard. You can also get all the information you need from Starting Strength Wiki. The focus of this program is on Squat (bb tho not oly), bench, power clean, deadlift and press. The chin-ups/pull-ups are added as an accessory in the program. Good luck, let us know how things go.

[CaitSith]

Originally Posted by BrianSCohen

CaitSith,

Those are already some good numbers. A good way of getting those numbers up might be to use the "Starting Strength" program from Mark Rippetoe. The book on this program is available from amazon and aasgard. You can also get all the information you need from Starting Strength Wiki. The focus of this program is on Squat (bb tho not oly), bench, power clean, deadlift and press. The chin-ups/pull-ups are added as an accessory in the program. Good luck, let us know how things go.

Thanks! I will have a looksy at those resources! I am also thinking of starting a creatine cycle too. I usually use Purple K. I will keep you guys updated on my workouts. My first lifting day will be on Weds. I am pretty swamped until then.
In addition to lifting, I will also be doing short sprinting interval workouts as my cardio. Its a program called "Couch to 5k". There is a whole other thread on that subject somewhere else on the site. Cheers

[Pleiades]

Today was lower body from NROL Hyper IB, 5 sets of 5 with 90 second rests. I love 5x5 routines! I wish I could do them all the time. Well, I could but only if I quit NROL.

[BrianSCohen]

Originally Posted by CaitSith

Thanks! I will have a looksy at those resources! I am also thinking of starting a creatine cycle too. I usually use Purple K. I will keep you guys updated on my workouts. My first lifting day will be on Weds. I am pretty swamped until then.
In addition to lifting, I will also be doing short sprinting interval workouts as my cardio. Its a program called "Couch to 5k". There is a whole other thread on that subject somewhere else on the site. Cheers

I take creatine, and of all the supplements that you can use for strength training, it is the only one that has some sound science behind it. I just dump 5g of inexpensive creatine monohydrate in my shake in the morning. Remember, it can cause some weight gain as it does result in water retention in your muscles. That is good, just don't worry about it.

[Sybilizedliving]

Some days....the work out just goes so darn good that you walk out of the gym and want to sing!

Today was one of those days for me....

Driving into town, I was exhausted and not wanting to make the effort (as I was wide awake at 3AM and didn't go back to sleep). Gave myself a little 'talking to' and showed up with a half-hearted smile.

Fifty minutes later, after a slow burn strength training session and 20 minutes of HIIT on the treadmill, I was feeling great and so incredibly grateful that I made the effort. What a rush.

cheers all-

[BrianSCohen]

Monday night workout. I did not print out workout logs again. I think this may be my subconcious driving me to a change. I have been working the same program now for 24 weeks, basically six months. Still a little sore from Saturday. Last night we did:

Squats 5x5 - 80% 1RM, no belt
Overhead Press 3x5 - 75% 1RM, finished with Push Press 2x5 @ 90% OHP 1RM
Shrug 3x10
Leg Extension/Leg Curl superset 5x5

The OHP is just stalled, so I am thinking that perhaps with the Push Press I can break through the stall.