Online Blog - xskotx

[Lean and Green]

I felt like making a higher standard for myself to beat than the reddish last days program

Slowly becoming boring. But the other cardio machines look like failures.

I love to see the green, very nice! As far as the cardio machines, I tend to favor the elliptical also. The treadmill never did it for me but it is def the other machine that is appealing to most so I hear you. I happen to enjoy riding on the stationary bike; I know it looks dull but it works for me. What other machines do they have at your gym? You also don't necessarily have to be on a machine to get your cardio accomplished. Perhaps if you purchased a jump rope, a rather inexpensive proposition that could be challenging and fun and torturous once you get really fast and consistent. Do they have a punching bag or a speed bag b/c that is also on of my fav things to do to break a sweat and enjoy myself. How cold is it outdoors, perhaps you could take to jogging/cycling/stair sprints outdoors; even if it's cold, if you put on thermals it's not as bad as you think. I was outside 3 times a week in subfreezing weather over here all of last month. Just make sure to get indoors once you atop otherwise the sweat on your clothes makes you cold. They have this cardio machine at my gym called "The Wave" and it looks really cool and effective

but I get most of my cardio accomplished on the racquetball court, as well as outdoors running and cycling.

FORZA ITALIA!

[xSkotx]

Your posts always manage to make me change my plan for training to include your suggestions - ever thought of going into politics?

I like the stationary bike as well, but I think it uses less muscles than the elliptical - or maybe its the position that tires me out in less time, so I dont use it as often. As for other cardio machines, they just have one that makes you look like you are skiing, with two sticks to put your hands on and two place for the feet, and one really similar to yours, but with the movement vertical instead of parallel to the floor.

I have thought of jogging more than once, but my buddy really seems to be lazy Its more tiring than ever around here, because every street is either really steep or OHMYGOD steep. Thats why no one I know has or is able to use a bycicle. At least weather is no problem, its around 15 degrees C.

Is the cardio less effective when you use for a long time the same machines, just as for weight lifting the same exercises do? Or would it just be a question to enjoy the training more? Will probably (90 percent) implement some of your suggestion anyway, seems definitely better either way!

P.S. Forza Italia was a right wing party including this guy:



Always kinda awkward hearing it - but your italian is good, with a couple of months here you could easily pass as one of the spaghetti tribe!



As for todays training:

Cardio:

30 minutes elliptical, diff 5/12

Weights:

Bench press: 30 kg, 2x12, 40 kg 2x5
Biceps curls: 9-10-10kg, 3x8
Triceps isolated: 9-10-10 kg, 3x8
Pectorals: 9-10-12-14 kg, 3x12-10-8-4
Shoulders: 9-14 kg, 3x12-10-8-4
Back Compound: 9-10-12-14 kg, 3x12-10-8-4
Squats: 30 kg 2x12, 60 kg 2x6

Felt really good, for once. I finally had to admit I cant lift nothing after one hour of cardio

[Lean and Green]

As for other cardio machines, they just have one that makes you look like you are skiing, with two sticks to put your hands on and two place for the feet, and one really similar to yours, but with the movement vertical instead of parallel to the floor.

I have thought of jogging more than once, but my buddy really seems to be lazy Confused Its more tiring than ever around here, because every street is either really steep or OHMYGOD steep.

Is the cardio less effective when you use for a long time the same machines, just as for weight lifting the same exercises do?

P.S. Forza Italia was a right wing party including this guy:

I wonder if it's like a nordic track (google it). In any event, change is good; it keeps you front being burnt out and trains different muscles while still working out your organ muscles and keeping your hr elevated.

Dude, STEEP HILLS, what are you waiting for?!?!?!? I wish there were steep hills when I walked outside of my house. Do you have any idea how beneficial jogging uphill terrain is for leg development? You will have the biggest calves you've ever seen. As far as your partner being lazy, make a music player your partner, you seem like you truly appreciate good music and i'm sure it would make the time pass by.

I want to hear some stories of you jogging uphill from time to time. At the moment, i'm somewhat envious that these conditions are right outside of your door.

I had no clue that forza italia was a political group and no way would i ever ever be a politician; I know absolutely nothing about politics and I feel they are a bunch of schmucks who just say what people want to hear and do whatever they are payed off to do. What a joke politics are. Sorry for that comment. It's just that I have this Milan Scarf (soccer team) and it says forza milan on it so i just replaced it with italia ever since i got it and thought it was a cool thing to say.

JOG THOSE HILLS!!!!

[xSkotx]

Finally, last day on cycle 1. (Admittedly late to begin with the second, I am just looking more into the exercises of cycle2, since I never saw before most of them) I copied this from a forum; while my previous cycle was mainly BBing, this time I am going to have a 90 percent strength building training. Should last at least two months.

Monday
Deadlift 5x5
Bent Over Rows 4x4-8 [ital. Rematore]
Weighted Pullups or Lat Pulldowns 3x4-8
Seated Row 4x4-8


I dont know if my gym has the cable seated row - so, if you have alternatives, Ill be glad to know them! Exspecially if tey are calysthenics, I find them the most fun to train with.



Wednesday
Squats: 5x5
Leg Presses: 4x4-8
Lunges: 4x4-8
[Jump Squats: 3x6-10]


Friday
Flat Bench Press: 5 sets of 5, or 5x5
Incline Dumbbell Bench Press: 4 sets of 4-8
[Overhead Press: 4 sets of 4-8]
Weighted Tricep Dips: 4 sets of 4-8

Still need to find a .gif or something of the one between the []. Happy to hear your opinions about this training


As for today:

Cardio:
30 mins elliptical cyclette, diff. 6/12

Weights:

Bench press: 30 kg, 2x12, 40 kg 1x6 (very sloppy)
Biceps curls: 10kg, 3x8
Triceps isolated: 10 kg, 3x8
Pectorals: 10-12-14-16 kg, 3x12-10-8-4
Shoulders: 10-14 kg, 3x12-10-8-4
Back Compound: 10-12-14-16 kg, 4x12-10-8-4
Squats: 50 kg 2x12, 60 kg 2x6

[xSkotx]

Cycle 2!!

Cardio day:

30 mins on step machine, diff. 7/12 (410 cal consumed, appearantly, but it felt way easier than the elliptical)

12 minutes HIIT on the treadmill, diff 9/12.

Checked at 22:40 the BF, stuck at 17.5 percent since a couple of weeks. Hopefully the new cardio will aid to get at least around 14 in a month or so.

[xSkotx]

I acknowledged just now that this is not wednesday... Well, anyway, here are the beginning stats for legs now. Really weak, but as always with new stuff, form right first.

Weights:

Squats: 5x5 [60 kg]
Leg Presses: 4x8 [80 kg]
Lunges: 4x8 (per leg) [14 kg per hand]
Jump Squats: 3x10 [still have to do them, gym was too full]


Cardio:
30 mins of step machine, diff. 7/12

[xSkotx]

Okay, since these exercises are more difficult than the previous ones I am
beginning with three only. Next week I should add calysthenics (the three I already tried before) and in a second moment the fourth/fifth one.
Oh, and I realized I am still among the weakest in the gym:)

Cardio:
30 mins of step machine, diff 7/12, 400 cal.

Weights:

Flat Bench Press: 5x5 [35 kg]
Incline Dumbbell Bench Press: 4x8 [14 kg per hand]
Tricep Dips: 4 sets of 4 [helping me realize how fat my ass actually is!, they were more sixteen individual dips]

exercises to add here: Overhead Press, maybe curls for a bit of mass gain later on.

[xSkotx]

I ll admit that I have dicked around with the weights today - but it was my first deadlifts,and I didnt want t break my back right at first try. I did a lot of reps with little with no weight in the two exercises that were new to me.

It was fun as hell, but I fell down sleeping as soon as I ate and went home.. poor my grades.

Cardio:
30 mins of step machine, 400 calories, diff 7/12

Weights:

Deadlift 5x X [about 12 I think, weight was only 20 kgs]
Bent Over Rows 4x8 [16kg]
Lat Pulldowns 3x8 [45 kg]
Seated Row 4x8 [30 kg, difficult to keep arm right]

[Gaia]

So what has happened all week?
Did you hurt yourself?
Or is it exam week?
Just checking in to see what is up.

[xSkotx]

Hello everybody! Hope you didnt miss me too much. My ISP had some problems and didnt let me connect for the whole week. This is what I wrote offline:

03/04

cardio: 35 mins step

weights:

squats sixty kg 5x5
Leg Press 2x8 100kg 2x8 90 kg
Lunges 2x8xleg sixteen kg per hand; 2x8 x14kg

04/04

Cardio: 20 minutes resistance training at school; got a 10/10 as being in the last five remaining!
Used to have really under average grades up to now, and my teacher hates me. It was hella satisfaction.

05/04

Cardio: 30 mins step

Weights:
Bench Press : 5x5 35 kg. Good form, tried doing slower reps and I surely felt they were working better.
Inclined DB Bench Press: 4x8 sixteen, 14 kg per hand
Verticali 4x4 better done.

07/04

Cardio: 30 mins step

Weights:

Deadlift: 30 kg 5x5 (my first kinda serous deadlifts! I like my form much better now, I think I can easily add 5-10 kg next time)

Bent Over Rows 4x8 (14-16 kg) (I believed form was good, my trainer didnt. I try to be as careful as I get on back exercises)

Lat Pulldowns 4x8 (40 kg)

Seated Row 4x8 (40 kg)

[xSkotx]

So wh at has happened all week?
Did you hurt yourself?
Or is it exam week?
Just checking in to see what is up.

Oh, and you are right. I have the simulations for my final exams, so I will spend about 18 hours in 3 days being thoroughly examined. Since I have to study for the third, this week might not be exceptional for my fitness.

BTW, today I had calysthenics done, mostly since I slept the whole afternoon after math.

I reached my goal of 100 hindu squats without stopping!

Today:

3x10 standard pushups
1x100 hindu squats
2x10 hindu pushups

[xSkotx]

09/04/08

Hardest Cardio Training EVER! I am mighty satisfied with myself; at the end I was sweating like theres no tomorrow and my glasses were impossible to see throughfor the heat and drops of sweat falling down. And my face was ridiculously red. Might have been fun for people watching me. I definitely am using the step machine only for weight training days, and the treadmill for other days.

Training:

Cardio: 5 mins warmup step machine
30 mins treadmill (hill program) diff. 7/12
12 mins HIIT treadmill diff 9/12

Diet

Drinks:
1/2 liter of water in the morning
1 liter of green tea at 2 pm
1/2 liter water as training
plus three or four glasses during meals.

Eaten:

07.00: Soy Milk 200 mL
Musli "Basis" 50 grams
Musli "Fruit" 100 grams

11: 100 grams seeds

14:Whole Rice 70 grams
100 grams beans

17: Seitan 100grams
Veggies mixed
35 grams almonds

19: Seitan 100 grams
Fruit mixed
veggies

total: 2280 calories, 253 carbs, 84 fats, 140 prot.

[Gaia]

Congrats on the Hindu squats!

And a big for the cardio training! Sounds like you are doing great!

Good luck on your exams!

My daughter is gearing up for her finals/exams to end her first year of college (and she has a little anxiety about them). Plus she has to pack up her stuff, and she has two days at home before she is off to work her summer job down in Ohio at a place called Cedar Point (amusement park).

[xSkotx]

After a week of relax from physical activities its always nice to return to the gym!

Cardio:
35 mins of step machine, 475 calories, diff 7/12

Weights:

Deadlift 5x X 5 [40 kg]
Bent Over Rows 4x8 [18kg]
Lat Pulldowns 4x8 [40-45 kg]
Seated Row 4x8 [30-35 kg]

The lat pulldowns were done with a closer grip this time, varying a bit the ankles. The 5 kgs less were because last time I was having a bad form, and I always prefer going easy on the back.
This said, I still feel I can add weight to my deadlift, so I plan on going to 100lbs for next time!


As for my diet, I had to extimate today, since I had to eat 4 of my meals outside. Still, it was mostly healthy as it gets and I could tell the caloric content..

[xSkotx]

Nice day. I managed both a good weight lifting and a somewhat decent cardio - happy with the program. As of yesterday, my BF percentual is sixteen, dropping 2 percent from about two or three weeks ago. Weights unchanged, so I am either measuring badly or gaining LBM - we will see with the time. Still using an accu measure still, and the thing is intuitive as they come.


Squats: 5x5, 70 kg
Leg Presses: 4x8 [3x110kg, 1x100kg]
Lunges: 4x8 [2x16kg per hand, 2x14kg per hand]
Hindu Squats [still have to do]

Last time:
squats sixty kg 5x5
Leg Press 2x8 100kg 2x8 90 kg
Lunges 2x8xleg sixteen kg per hand; 2x8 x14kg

Diet: 2300 calories
Water: 1/2 liter in the morning
1/2 liter green tea afternoon
1 liter training
a couple of glasses during meals.