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xSkotx

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  1. Now I'm experimentating a bit with calysthenics - namely, the "Naked Warrior" routine by Tsatsouline. I definitely liked his suggestions to get more of your strength, but I'm still confused a bit with the english, so I dont really know if I' m doing fine. Should have done about 30 push ups (inclined 45 degrees, groups of five) and 20 one legged stand ups from a very low platform. Tomorrow it's back to gym anyway.

  2. Cardio day!

    45 mins of cyclette - 17 km, 350 cal.

    About 1 hour of walk, steep and on flat terrain both, with around 10 kgs on my shoulders.

     

    Gave myself a treat for a good day's work- and because the temperature in my gym was almost 36 degrees, which is way beyond anything I have tried. Had a vegan gyros for my evening meal Went back to 5 meals/day, and bouth all the necessary ingredients for a more basic, all around healthier diet -mostly tofu, tempeh, seitan and rice milk with calcium. Had to walk an hour with my gyms stuff and two week's worth of food for an hour to get them... I'm actually content of myself today. My bf calculator already is around 18,5%, but it could be a simple mistake for having drank loads of water today (more tan 2 liters, 1 and a half in gym alone). I will still try to cut to 16 at least without counting calories and macronutrients overall. My habit is now:

     

    Breakfast : Rice milk (1/2 chocolate flavored, 1/2 calcium added), oatmeal.

     

    Lunch: Usually legumines soup, otherwise beans/other protein rich veggies with a bit of whole wheat rice or bread. Salad as well.

     

    Intermezzo: Mix of nuts.

     

    Lunch 2: basically, what I didnt put in 1, plus a fruit/veggies.

     

    Supper: Soya/tofu/tempeh with a bit of veggies or rice, depending on how much carbs I had.

     

    And, L&G got me curious about the whole juice fasting. Sadly, my parents would take me to a hospital by the third hour, and when I'lll begin my job (on a civilian ship) I'll be glad if they have some vegan stuff available.

  3. Okay, here we go for a first weight lifting day. In case anyone forgot, I have been spending a 100% non-active and anti-fitness life up to February, that's the reason of the bad stats And, having missed a good month of training, I took about 10-15 kg less than what I did before stopping.

     

    Current goals (short term) : 14% body fat

    Current goal (long term) : 12% bf, 80 kg total weight

    Current bf: 20% (lowest was at 16%; I began at 24-25%)

    Current weight: Around 77 kg

     

     

    As for today:

    Cardio:

    12 minutes HIIT on the treadmill, difficulty 8/12

     

    Weights:

     

    Deadlifts 5x5, 40 kg (used to be 55)

    Bent Over Rows 4x8, 14 kg (used to be 26)

    Lat Pulldowns 4x8, 35 kg (50)

    Seated Row 4x8, 30 kg (45)

     

    Hopefully getting back to the old weights in a week or two, today actually didnt feel difficult. Except for the cardio. With such a heat it's like trying to breathe fire after a minute or two...

     

     

    As for the diet, have to go and buy a supply of tofu tomorrow. By then I'll be counting calories and carbs/prot/fats again. Today I just had to manage with what I had around, mostly bean soup and nuts, and vegan biscuits as a treat for a first day of training

  4. Going to be posting here everyday fro two months at least, then I'll begin working on a ship, and I'll probably will only be able to lurk once a week, and train through calysthenics. More than happy to hear your suggestions about a no weights strength training, obviously!

     

    As for today, I just came back into the gym, and there were about 35 degrees, so I merely had some cardio to get my body to understand it was back to training.

     

    07/07/08

    45 minutes cyclette - 13 km, 300+ calories.

     

    Oh, and I'm 19 now - growing old by the minute.

  5. Still having a sloppy internet, but still doing cardio and weights properly! But my legs hurt still from the squats, I must ponder whether to lower the weight or not for next time.

     

    18/04:

     

    Cardio: 30 mins step machine 8/12

     

    19/04

     

    12 mins HIIT treadmill

    5 mins elliptical

     

    Weights:

    Bench Press : 5x5 40 kg. I can surely add to the weight, slowly.

    Inclined DB Bench Press: 4x8 (1xsixteen, 1x14 kg per hand, 2x12

    Verticali 4x4

     

    Have to look into my loss of strength in the inclined bench press, when the standard one was easier to do, and with more weight.

  6. 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.

  7. 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..

  8. 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.

  9. 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

  10. 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)

  11. 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]

  12. 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.

  13. 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

  14. 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.

  15. 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

  16. As sad as it sounds, I fear most people never got around to question why they are eating meat. Every time an "emergency" like this comes on, they just search types of meat that are claimed to be "sure" and "healthy" at the time.

     

    Its culture, and its power on people is always more impressive for me. BTW, do any of the more economically informed people on this forum see the growth of prices as a beginning of a crisis in the sector? I was speaking about it with a friend lately, and it got me curious.

  17. 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:

     

    http://luigirossi.ilcannocchiale.it/mediamanager/sys.user/22683/berlusconi_dito%20medio.jpg

     

    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

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