[ForkassalOfTheInnerCircle]

Assail, on 23 February 2013 - 01:10 AM, said:

text

Ah, yes, I can see how a setup like this would allow me to work out more days of the week. I've considered before to set it up like this, but for some reason I just didn't and then forgot about it. This is some good stuff man, thanks a lot! I'll use your examples as a template and put in my favourite exercises a little here and there (granted, a lot of them were already there). I'm also glad to say that my knees feel fine, and I will start doing free-standing leg exercises next week. And I don't really like taking a jog or the like in the morning, I feel queezy and ill, before bed will be perfect. I also have a really pitiful tempo at the gym right now, but I'll ramp it up as my body rises to meet the challenge.

I was going to ask you about super sets, but now I know I can wait some with them. And one question regarding the exercies, 3xfailure, does that mean that I go until I cannot?


Furthermore, I just realised that I'm an idiot. The site that I order my whey protein and maltodextrin from also carries fish-oil (well, duh), and it's half the price there compared to a physical store. It's kind of heavy to realise you're an idiot.

All this said, thanks a bunch for this, I really appreciate it. I'll take the weekend off, and I may start next week with a schedule resembling the one you proposed, but only if I feel 100%, otherwise I'll keep going with my current schedule until I'm 100%.

[Mrs Savagely Wishy Washy]

it may not necessarily be what you want to hear, but i would recommend one hour of pilates or yoga a week to supplement your programme. i'm saying this because both forms of exercise take your body out of the standard range of movements that you perform in the gym that are often not so different from everyday kind of movements, such as lifting, squatting into more extreme ranges of what is physically possible, they strenghten/stretch all the curious muscles nobody ever talks about and they build lean endurance muscle. it will add flexibility to the bulk you're building and is all round beneficial. don't go for restorative or hatha or pregnancy yoga of course, power yoga is probably more appropriate, and i think you may find it challenging initially.

[ForkassalOfTheInnerCircle]

Miss Savage, on 23 February 2013 - 04:40 PM, said:

it may not necessarily be what you want to hear, but i would recommend one hour of pilates or yoga a week to supplement your programme. i'm saying this because both forms of exercise take your body out of the standard range of movements that you perform in the gym that are often not so different from everyday kind of movements, such as lifting, squatting into more extreme ranges of what is physically possible, they strenghten/stretch all the curious muscles nobody ever talks about and they build lean endurance muscle. it will add flexibility to the bulk you're building and is all round beneficial. don't go for restorative or hatha or pregnancy yoga of course, power yoga is probably more appropriate, and i think you may find it challenging initially.

Anything involving coordination makes me look like a fish on land. You should've seen me on the step-up aerobics class we were forced to undergo in high-school. It was not pretty.

I'll look into it.

[Mrs Savagely Wishy Washy]

ForkassalOfTheInnerCircle, on 23 February 2013 - 07:04 PM, said:

Anything involving coordination makes me look like a fish on land. You should've seen me on the step-up aerobics class we were forced to undergo in high-school. It was not pretty.

I'll look into it.

Hahaha- that's so funny. I can say from personal experience that I find step-up aerobics extremely complex and I just don't get the steps right, but I never had much problems with yoga. Besides, practice will improve your skills.

[tiam]

Im a big fatty but get yourself a foam roller and a tennis ball for soft tissue work after squats etc. Thank me later.

[Assail]

ForkassalOfTheInnerCircle, on 23 February 2013 - 07:25 AM, said:

Assail, on 23 February 2013 - 01:10 AM, said:

text

Ah, yes, I can see how a setup like this would allow me to work out more days of the week. I've considered before to set it up like this, but for some reason I just didn't and then forgot about it. This is some good stuff man, thanks a lot! I'll use your examples as a template and put in my favourite exercises a little here and there (granted, a lot of them were already there). I'm also glad to say that my knees feel fine, and I will start doing free-standing leg exercises next week. And I don't really like taking a jog or the like in the morning, I feel queezy and ill, before bed will be perfect. I also have a really pitiful tempo at the gym right now, but I'll ramp it up as my body rises to meet the challenge.

I was going to ask you about super sets, but now I know I can wait some with them. And one question regarding the exercies, 3xfailure, does that mean that I go until I cannot?


Furthermore, I just realised that I'm an idiot. The site that I order my whey protein and maltodextrin from also carries fish-oil (well, duh), and it's half the price there compared to a physical store. It's kind of heavy to realise you're an idiot.

All this said, thanks a bunch for this, I really appreciate it. I'll take the weekend off, and I may start next week with a schedule resembling the one you proposed, but only if I feel 100%, otherwise I'll keep going with my current schedule until I'm 100%.

Yeah I personally prefer it. I used to do a 3 day split, which was nice because I was working out 3 days on 1 day off, but my schedule was Chest/Tris, Back/Bis, Legs/Shoulders, and I felt that I wasn't giving enough time to my major muscle groups.

Yeah I was just suggesting alternatives, as I've used both and enjoy both methods as far as splitting up my lifting and cardio. Don't worry about the now. You're going to progress, but it's a slow process. Don't stress it.

Super sets are very similar to circuit training; consecutive sets with limited rests in order to basically beat your muscles into submission and fatigue so as to shock them into having to grow at an increased pace. It's an interesting subject to read up on, some people promote it, others do not. I've found they're useful when you feel as though you've hit a plateau.

Yes. 3xFailure is each set will be until you cannot do anymore due to pain/fatigue. I would personally go out and buy a band set (Different colors coordinate with different amounts of resistance), and work using that. Pick something that challenges you but will allow you to still retain form. It's an excellent warm up and always leaves my biceps sore.

Hahaha it happens to the best of us, keep searching though man, the internet is always full of better deals.

As for this, it's not a problem. I enjoy sharing the knowledge I've gained. I wish I had had someone who was more willing to do the same for me over the years, as it would have helped.

Miss Savage, on 23 February 2013 - 04:40 PM, said:

it may not necessarily be what you want to hear, but i would recommend one hour of pilates or yoga a week to supplement your programme. i'm saying this because both forms of exercise take your body out of the standard range of movements that you perform in the gym that are often not so different from everyday kind of movements, such as lifting, squatting into more extreme ranges of what is physically possible, they strenghten/stretch all the curious muscles nobody ever talks about and they build lean endurance muscle. it will add flexibility to the bulk you're building and is all round beneficial. don't go for restorative or hatha or pregnancy yoga of course, power yoga is probably more appropriate, and i think you may find it challenging initially.

This! I can agree that yoga has some serious benefits. I've tried it a couple times, nothing long term so my expertise is EXTREMELY limited. However, from what I've found it's a lot like gymnast type workouts. It helps train smaller muscle fibers, your joints, your core (Which is HUGE in any type of lifting) and flexibility. And don't even worry about looking stupid, getting forms down is a tiring and difficult process as you progress, and everyone looks stupid at first. This can replace a cardio session for you, and I guarantee you it'll work you just as much.

[Assail]

Jean-Claude Van tiam, on 23 February 2013 - 09:40 PM, said:

Im a big fatty but get yourself a foam roller and a tennis ball for soft tissue work after squats etc. Thank me later.

Also this. Foam roller and roll your back out after squats. Lacrosse ball works somewhat better for rolling out your muscles, but it's a great way to massage out all the lactic acid build up in your legs after workouts like that.

[tiam]

tennis ball for shoulder impingements and harder to reach areas with a roller.

WARNING- FOAM ROLLING AFTER HEAVY SQUATTING WILL MAKE YOU CRY LIKE A LITTLE GIRL

EDIT

Worth a read for both injury prevention and general flexibility which makes you stronger

http://www.t-nation...._for_tough_guys

http://www.t-nation....er_for_10_bucks

This post has been edited by Jean-Claude Van tiam: 23 February 2013 - 09:57 PM

[Mrs Savagely Wishy Washy]

Assail, on 23 February 2013 - 09:40 PM, said:

Miss Savage, on 23 February 2013 - 04:40 PM, said:

it may not necessarily be what you want to hear, but i would recommend one hour of pilates or yoga a week to supplement your programme. i'm saying this because both forms of exercise take your body out of the standard range of movements that you perform in the gym that are often not so different from everyday kind of movements, such as lifting, squatting into more extreme ranges of what is physically possible, they strenghten/stretch all the curious muscles nobody ever talks about and they build lean endurance muscle. it will add flexibility to the bulk you're building and is all round beneficial. don't go for restorative or hatha or pregnancy yoga of course, power yoga is probably more appropriate, and i think you may find it challenging initially.

This! I can agree that yoga has some serious benefits. I've tried it a couple times, nothing long term so my expertise is EXTREMELY limited. However, from what I've found it's a lot like gymnast type workouts. It helps train smaller muscle fibers, your joints, your core (Which is HUGE in any type of lifting) and flexibility. And don't even worry about looking stupid, getting forms down is a tiring and difficult process as you progress, and everyone looks stupid at first. This can replace a cardio session for you, and I guarantee you it'll work you just as much.

Because you engage and strengthen muscles and small muscle fibers that you don't normally use by practicing yoga you can prevent injuries, and help with definition and building the muscle. Intense yoga practice is good for stretching big muscles groups (in particular hamstrings and all the muscles around hips, and core, and the triceps), circulation, forming slow twitch/endurance muscle (the one your body keeps for longer even after you stop working out intensely), cooler yoga types stretch soft/connective/ myofascial tissue (which is what Tiam described with the foam roller).


You should never get injured in yoga, but the hamstrings can be at risk. keep a tiny bend in your knees for forward bends initially, and don't let anyone who doesn't know your body push you into any kind of pose or adjust you too much in poses.


There are lots of styles out there now, and I don't know where you're living, but look for Ashtanga Yoga or Vinyasa Flow or Power Yoga. Make sure the teacher doesn't stop emphasising breathing, and make sure they start with a proper warm-up (sun salutations is a good one). Try out a few classes until you find something you like.

As to the looking stupid when doing poses: even yogis who have been practicing yoga for 30 years look stupid in some poses. It's in the nature of yoga that some poses simply look stupid, no matter how elegantly you move into them. And I have been practising yoga for seven or so years now and there are poses i will simply never do because of the way i'm built, strength, flexibillity. but i can work on them nevertheless and will benefit, and i can do other poses which some people won't.

[ForkassalOfTheInnerCircle]

Miss Savage, on 24 February 2013 - 11:28 AM, said:

Assail, on 23 February 2013 - 09:40 PM, said:

Miss Savage, on 23 February 2013 - 04:40 PM, said:

it may not necessarily be what you want to hear, but i would recommend one hour of pilates or yoga a week to supplement your programme. i'm saying this because both forms of exercise take your body out of the standard range of movements that you perform in the gym that are often not so different from everyday kind of movements, such as lifting, squatting into more extreme ranges of what is physically possible, they strenghten/stretch all the curious muscles nobody ever talks about and they build lean endurance muscle. it will add flexibility to the bulk you're building and is all round beneficial. don't go for restorative or hatha or pregnancy yoga of course, power yoga is probably more appropriate, and i think you may find it challenging initially.

This! I can agree that yoga has some serious benefits. I've tried it a couple times, nothing long term so my expertise is EXTREMELY limited. However, from what I've found it's a lot like gymnast type workouts. It helps train smaller muscle fibers, your joints, your core (Which is HUGE in any type of lifting) and flexibility. And don't even worry about looking stupid, getting forms down is a tiring and difficult process as you progress, and everyone looks stupid at first. This can replace a cardio session for you, and I guarantee you it'll work you just as much.

Because you engage and strengthen muscles and small muscle fibers that you don't normally use by practicing yoga you can prevent injuries, and help with definition and building the muscle. Intense yoga practice is good for stretching big muscles groups (in particular hamstrings and all the muscles around hips, and core, and the triceps), circulation, forming slow twitch/endurance muscle (the one your body keeps for longer even after you stop working out intensely), cooler yoga types stretch soft/connective/ myofascial tissue (which is what Tiam described with the foam roller).

You should never get injured in yoga, but the hamstrings can be at risk. keep a tiny bend in your knees for forward bends initially, and don't let anyone who doesn't know your body push you into any kind of pose or adjust you too much in poses.


There are lots of styles out there now, and I don't know where you're living, but look for Ashtanga Yoga or Vinyasa Flow or Power Yoga. Make sure the teacher doesn't stop emphasising breathing, and make sure they start with a proper warm-up (sun salutations is a good one). Try out a few classes until you find something you like.

As to the looking stupid when doing poses: even yogis who have been practicing yoga for 30 years look stupid in some poses. It's in the nature of yoga that some poses simply look stupid, no matter how elegantly you move into them. And I have been practising yoga for seven or so years now and there are poses i will simply never do because of the way i'm built, strength, flexibillity. but i can work on them nevertheless and will benefit, and i can do other poses which some people won't.

Personally, I think that it's pretty uncommon for people not to look incredibly stupid when doing yoga. Then again, people look incredibly stupid doing a lot of stuff, so it's nothing to get hung up on. About yoga, are there any good DVDs or the like so I can do it at home? I'm not too fond of doing group activities, especially not on a regular basis.

As for the gym, I performed a workout as described in your "Day 1", Assail. It damn near killed me. And incline bench was really hard to get right, I spent surely 5+ minutes just trying to set it up properly. But the real massacre were the push-ups. 1, 2, 3, 4, 5, 6, 7, 8, faceplant. More or less. Not only do I not have the endurance to pull off 100 push-ups at the end of the session, but my abs couldn't take the preassure at all. Most of my muscles, although heavily deteriorated, have mainanted themselves admirably considering I've been doing nothing at all for 5 months, but my abs pretty much said "so long, and thanks for all the fish". It's been a week since I exercised them last and they're still sore.

I also have a theory regarding my 5-month cold. I find it odd that I still have a cough but have been able to go to the gym and to work just fine for two weeks, without getting worse at all. Maybe, I wasn't sick all of that time. Maybe, just maybe, it's my asthma that's gotten way worse. Could possibly be allergy as well, but I find that hard to believe, seeing as winter still isn't over. Maybe dust-allergy.


EDIT: Doing back tomorrow. The only one I haven't done before is bent-over row w/ olympic bar, but it seems easy enough, and there are huge mirrors at the gym so I can check that my back and shoulders are all good.

This post has been edited by ForkassalOfTheInnerCircle: 25 February 2013 - 07:06 PM

[Assail]

ForkassalOfTheInnerCircle, on 25 February 2013 - 05:28 PM, said:

Miss Savage, on 24 February 2013 - 11:28 AM, said:

Assail, on 23 February 2013 - 09:40 PM, said:

Miss Savage, on 23 February 2013 - 04:40 PM, said:

it may not necessarily be what you want to hear, but i would recommend one hour of pilates or yoga a week to supplement your programme. i'm saying this because both forms of exercise take your body out of the standard range of movements that you perform in the gym that are often not so different from everyday kind of movements, such as lifting, squatting into more extreme ranges of what is physically possible, they strenghten/stretch all the curious muscles nobody ever talks about and they build lean endurance muscle. it will add flexibility to the bulk you're building and is all round beneficial. don't go for restorative or hatha or pregnancy yoga of course, power yoga is probably more appropriate, and i think you may find it challenging initially.

This! I can agree that yoga has some serious benefits. I've tried it a couple times, nothing long term so my expertise is EXTREMELY limited. However, from what I've found it's a lot like gymnast type workouts. It helps train smaller muscle fibers, your joints, your core (Which is HUGE in any type of lifting) and flexibility. And don't even worry about looking stupid, getting forms down is a tiring and difficult process as you progress, and everyone looks stupid at first. This can replace a cardio session for you, and I guarantee you it'll work you just as much.

Because you engage and strengthen muscles and small muscle fibers that you don't normally use by practicing yoga you can prevent injuries, and help with definition and building the muscle. Intense yoga practice is good for stretching big muscles groups (in particular hamstrings and all the muscles around hips, and core, and the triceps), circulation, forming slow twitch/endurance muscle (the one your body keeps for longer even after you stop working out intensely), cooler yoga types stretch soft/connective/ myofascial tissue (which is what Tiam described with the foam roller).

You should never get injured in yoga, but the hamstrings can be at risk. keep a tiny bend in your knees for forward bends initially, and don't let anyone who doesn't know your body push you into any kind of pose or adjust you too much in poses.


There are lots of styles out there now, and I don't know where you're living, but look for Ashtanga Yoga or Vinyasa Flow or Power Yoga. Make sure the teacher doesn't stop emphasising breathing, and make sure they start with a proper warm-up (sun salutations is a good one). Try out a few classes until you find something you like.

As to the looking stupid when doing poses: even yogis who have been practicing yoga for 30 years look stupid in some poses. It's in the nature of yoga that some poses simply look stupid, no matter how elegantly you move into them. And I have been practising yoga for seven or so years now and there are poses i will simply never do because of the way i'm built, strength, flexibillity. but i can work on them nevertheless and will benefit, and i can do other poses which some people won't.

Personally, I think that it's pretty uncommon for people not to look incredibly stupid when doing yoga. Then again, people look incredibly stupid doing a lot of stuff, so it's nothing to get hung up on. About yoga, are there any good DVDs or the like so I can do it at home? I'm not too fond of doing group activities, especially not on a regular basis.

As for the gym, I performed a workout as described in your "Day 1", Assail. It damn near killed me. And incline bench was really hard to get right, I spent surely 5+ minutes just trying to set it up properly. But the real massacre were the push-ups. 1, 2, 3, 4, 5, 6, 7, 8, faceplant. More or less. Not only do I not have the endurance to pull off 100 push-ups at the end of the session, but my abs couldn't take the preassure at all. Most of my muscles, although heavily deteriorated, have mainanted themselves admirably considering I've been doing nothing at all for 5 months, but my abs pretty much said "so long, and thanks for all the fish". It's been a week since I exercised them last and they're still sore.

I also have a theory regarding my 5-month cold. I find it odd that I still have a cough but have been able to go to the gym and to work just fine for two weeks, without getting worse at all. Maybe, I wasn't sick all of that time. Maybe, just maybe, it's my asthma that's gotten way worse. Could possibly be allergy as well, but I find that hard to believe, seeing as winter still isn't over. Maybe dust-allergy.


EDIT: Doing back tomorrow. The only one I haven't done before is bent-over row w/ olympic bar, but it seems easy enough, and there are huge mirrors at the gym so I can check that my back and shoulders are all good.

Savage would be the one to definitely talk to concerning the yoga... she told me she had her instructors license or w/e you need to teach the other day, so I'm sure she could give you a fountain of information, and it'll help with that ab issue you talk about later in the post

Don't worry about it man, it comes. As for incline, just ensure you're not at so much of an incline that you're predominately using your shoulders to lift. It's a tricky balance to get, but you should feel the stretch up on the top shelf of your pecks, right below your collar bone. You shouldn't notice a lot of strain in the shoulder. It's going to be there, but it won't be the muscle group supporting the entire exercise. Hopefully that should help you place some markers on what you should be doing with incline.

Don't stress the push ups. It's a burn out exercise purely designed to exhaust your chest. I personally like it because it's a great way to gauge results. I could be wrong in a muscle building and scientific level, but it's always been my firm belief that it's the work you do past the point of exhaustion that really counts, both mentally and physically. Your core will get stronger as you work out, and you'll see the results in your workouts accordingly. Yoga would really help this!

I had shoulder surgery and have been out of the game for a good minute as far as lifting goes and it shows man. Five months will deteriorate your muscles whether you realize it or not. They're going to be weak. Don't beat yourself up about this. Just acknowledge that it's going to take some time to readjust and build your strength up. If you used to be an avid gym junkie, then your muscles will bounce back easily. They'll remember the workouts, the forms, and they'll jump right back into it at a much quicker pace as opposed to someone who has never worked out before. So you've got that going for you.

Everyone is different when it comes to their immunities, and I'm certainly no doctor. I get sick maybe once a year, and maybe it's due to all the shots and shit that I get in the military, but whenever I've started to come down with anything, the first thing I do is get as active as possible. Raising your body temp and sweating out shit is going to give you an edge and naturally raise your immunities due to all the chemicals released when working out. Like I said, not a doctor, but staying in shape, eating healthy and keeping active on a constant basis has always kept me sickness free.

Do that! The use of mirrors has been skewed because most of the time you've got douchebags who just go in there to stare at their usually nonexistent muscles. They were originally implemented for you to critique and watch your form, so do that!

Bent over rows are simple, just make sure not to round your back. Your weight is too heavy if you're rounding your back, best way to do this is to stick your chest out when you're bent over, the same as you would do for squats or deadlifts. I don't know if i put it in my previous post, but bodyweight inverted rows are AWESOME. Try some of those too!

[Mrs Savagely Wishy Washy]

I'll look into it. Or- I could just make you a vid myself LOL

[worry]

Dang you post one photo of your muscle-bound militarized bare butt and the ladies start offering to send you videos.

[worry]

If your butt had a beard I don't even know what they'd do!

[Assail]

worrywort, on 25 February 2013 - 09:10 PM, said:

Dang you post one photo of your muscle-bound militarized bare butt and the ladies start offering to send you videos.

worrywort, on 25 February 2013 - 09:11 PM, said:

If your butt had a beard I don't even know what they'd do!

Hahaha, between the photos in this thread and the ones where I was wearing the man thong... well, I suppose it leaves nothing to the imagination hahahaha.

Hahaha, Fork is the one asking about DVDs! I'll take one though Hahaha

[worry]

Ohhhhhhhhh! But wait, he hasn't even posted his butt.

[Baco Xtath]

worrywort, on 25 February 2013 - 09:11 PM, said:

If your butt had a beard I don't even know what they'd do!

My butt has a beard and my wife is less than impressed by it.

[Mrs Savagely Wishy Washy]

Assail, on 25 February 2013 - 09:42 PM, said:

worrywort, on 25 February 2013 - 09:10 PM, said:

Dang you post one photo of your muscle-bound militarized bare butt and the ladies start offering to send you videos.

worrywort, on 25 February 2013 - 09:11 PM, said:

If your butt had a beard I don't even know what they'd do!

Hahaha, between the photos in this thread and the ones where I was wearing the man thong... well, I suppose it leaves nothing to the imagination hahahaha.

Hahaha, Fork is the one asking about DVDs! I'll take one though Hahaha

which lady?

[worry]

All the single ladies.

[Mrs Savagely Wishy Washy]

Assail, on 25 February 2013 - 09:42 PM, said:

[
Hahaha, between the photos in this thread and the ones where I was wearing the man thong... well, I suppose it leaves nothing to the imagination hahahaha.

I like this. It's called transparency. A highly sought after skill in business, management, finance, where it's rarely implemented though.

Baco Xtath, on 25 February 2013 - 10:42 PM, said:

worrywort, on 25 February 2013 - 09:11 PM, said:

If your butt had a beard I don't even know what they'd do!

My butt has a beard and my wife is less than impressed by it.

Tell her you're a soultaken plainsbear and that's what remains after veering into the human form.

worrywort, on 26 February 2013 - 06:56 AM, said:

All the single ladies.

I'm practically married- I'd better send vids as long as it's still legal! hahaha!