Bobbi's Journal

What is your new job?

If it is sun lounger testing on the beach in the sun i am gonna be very jealous.

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haha i wish! no i work a godzillion hours a week at huddle house waitressing, which is like a waffle house, not sure if you know what one of those is, a restaurant open24/7 serves waffles, bacon, pancakes, biscuts, that stuff...

5'6" 125/ Bench: 115 / Front squat: 90 / Deadlift: 205 / Pullups: 10

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ok so while i'm off school for a year in miami i'd like to take the opporitunity to really shape up. i've lost a good bit of weight since i was last seriously lifting and now i'm floating around 120 with a lot less strength and definition. if i'd like to pack on a little more weight, say finish at 130 after cutting, with more cardio endurance. how might i go about setting up a 1-year plan? any ideas?

5'6" 125/ Bench: 115 / Front squat: 90 / Deadlift: 205 / Pullups: 10

Follow me! www.twitter.com/bobbigoes

You need to sort out some sort of lifting routine that you can stick to and progress on. I never got the impression that you had particular days for anything specific, so you may wanna draw up a basic split to follow. Choose the basic exercises, and maybe get a journal to log each set and aim to improve on each the following workout. In time, this will help you get stronger and more definied, probably even without much change in diet considering you are already lean given your bikini photo.

You can either do a year of recomping, or small cycles of gaining and dieting. It's up to you.

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so you think each body part should have it's own day each week? and what's recomping?what about cardio, how much and how often do you think?

5'6" 125/ Bench: 115 / Front squat: 90 / Deadlift: 205 / Pullups: 10

Follow me! www.twitter.com/bobbigoes

Not a bodypart per day, because this would impede recovery. Go for 3-4 days per week of lifting weights with 2-3 days of cardio/activity. Cardio/activity can be anything from a jog, to sprints, to breakdancing, to basketball etc... just get your heart rate up, burn some calories and improve partitioning to muscle cells and away from fat.

Recomping is neither bulking or cutting - you essentially hover around the same weight while stripping body fat and adding lean muscle tissue - You "recompose" yourself.

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oh.hmm. i thought all the guys around here preached that you couldn't do that. you had to do one then the other. can you really just stick to one workout/eating plan and recompose yourself? that would be awesome b/c i don't really like the idea of going drastically one way and then the other.
 
and i suppose going dancing would count as cardio? b/c i get so hot and tired doing that it has to be.haha. that would be a sweet excuse to go dancing though. running out the door at 11pm yelling to my roomate, "peace out, i got cardio!" and that's usually for hours!
 
and if not a body part a day then what exactly? can you give me an example of a good 3 day split? thanks!

5'6" 125/ Bench: 115 / Front squat: 90 / Deadlift: 205 / Pullups: 10

Follow me! www.twitter.com/bobbigoes

No, i think you'd lose heart if you set about to "bulk" or "cut" which is why i suggested a recomp. You can do it, but most suggest choosing one or the other for more dramatic results. This is a year-long plan so you can make solid results without straying too high or low in bodyweight or body fat.

Yeah, dancing gets the heart rate up, improves blood flow, burns calories and makes you sweat. It's all good.

Split could be:

Mon: legs - quads and hamstrings
Tues: off
Wed: chest, shoulders and triceps
thurs: cardio
fri: back, biceps, calves
sat: cardio
sun: off

You could also slot some "cardio" in the evenings or mornings of the days you lift weights, depending on what time you hit the gym. Just avoid doing it around leg day because it'll impede recovery and make you feel weaker on your squats and such.

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that looks awesome thanks! and do you include traps w/ back day or what?

5'6" 125/ Bench: 115 / Front squat: 90 / Deadlift: 205 / Pullups: 10

Follow me! www.twitter.com/bobbigoes

ok robboe i'm really gonna test your skills here. i would've posted in the exercises forum but my comp won't let me.
 
what are:
box squats
sumo deadlifts
wide stance pull throughs
bulgarian squats
olympic lifts
good mornings(even tho i heard these were bad for you)
glute-ham raises
reverse hypers
back extentions
hip dominant lunges and step ups (as opposed to a different type of lunge of step up?)
 
if you could just point me to a site that explains lifts that would be good. =)
 
oh yes and i'm trying to find the best way to focus on my P-chain for leg day. what do you think?

5'6" 125/ Bench: 115 / Front squat: 90 / Deadlift: 205 / Pullups: 10

Follow me! www.twitter.com/bobbigoes

ORIGINAL: rippedchick

that looks awesome thanks! and do you include traps w/ back day or what?

Traps are a back muscle, so yeah.

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ORIGINAL: rippedchick

ok robboe i'm really gonna test your skills here. i would've posted in the exercises forum but my comp won't let me.

what are:
box squats
sumo deadlifts
wide stance pull throughs
bulgarian squats
olympic lifts
good mornings(even tho i heard these were bad for you)
glute-ham raises
reverse hypers
back extentions
hip dominant lunges and step ups (as opposed to a different type of lunge of step up?)

if you could just point me to a site that explains lifts that would be good. =)

oh yes and i'm trying to find the best way to focus on my P-chain for leg day. what do you think?

Bit busy, will get back to you.

Forget all about glut-ham raises. I only know of one lad who can do them properly.

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take your time.

5'6" 125/ Bench: 115 / Front squat: 90 / Deadlift: 205 / Pullups: 10

Follow me! www.twitter.com/bobbigoes

box squats: Squating down onto a bench (or a box), sitting there for a second and then pushing up. Prevents you from using momemtum to complete the lift and strengthens the top part of the lift. See: http://images.google.co.uk/images?svnum=100&hl=en&lr=&safe=off&q=box+squats&btnG=Search

sumo deadlifts: Aka romanian deadlifts, i believe. Done with a wide foot width stance and toes pointing out to the side. Use a narrower grip that usualy to lift the bar. See: http://images.google.co.uk/images?q=sumo+deadlift&hl=en&btnG=Search+Images


wide stance pull throughs: Well, pull throughs involve pulling a weight at the end of a cable or rope between your legs while leaning forward, so i imagine wide stance...Well, you get what i'm thinking. See: http://images.google.co.uk/images?svnum=100&hl=en&lr=&safe=off&q=pull+throughs&btnG=Search

bulgarian squats: Essentially on-the-spot lunges. See: http://images.google.co.uk/images?svnum=100&hl=en&lr=&safe=off&q=bulgarian+squats&btnG=Search

olympic lifts: This isn't a specific exercise, it encompasses all olympic lifts including clean and jerk and snatch. There is a LOT of technique to ballistic lifts so give it some time before you look into them.

good mornings(even tho i heard these were bad for you): Bending forward with a barbel on your back like you're ready to squat. There's no such thing as a bad exercise - just bad form (unless the exercise is completely made up on the spot). See: http://images.google.co.uk/images?svnum=100&hl=en&lr=&safe=off&q=good+mornings&btnG=Search

glute-ham raises: Very hard. Lock your feet under something and be on your knees. Always keep your back straight and lower yourself by your hamstrings (NOT your lower back - this isn't an extension). It is incredibly hard. Can't find any images, although a lad from avant labs has some on his website. He is the only person i know can do these.

reverse hypers: A hyperextension where you raise your legs instead of your upper torso. See: http://images.google.co.uk/images?svnum=100&hl=en&lr=&safe=off&q=reverse+hypers&btnG=Search

back extentions: Hyperextensions - the opposite of a reverse-hyperextension, where you raise your upper torso and keep your legs locked. See: http://images.google.co.uk/images?svnum=100&hl=en&safe=off&q=back+extensions&spell=1

hip dominant lunges and step ups (as opposed to a different type of lunge of step up?): I don't think there is. Lunges i'm sure you're aware of: http://images.google.co.uk/images?svnum=100&hl=en&lr=&safe=off&q=lunges&btnG=Search

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wow. you're amazing. that cleared up like soooooooooo much.
 
and with breaking, i've been noticing that my wrists are weak, and i feel like i'm going to hurt them, are there ways to make them stronger? my neck could use some work too.
 
thanks you rock!
ps. do you have aim?

5'6" 125/ Bench: 115 / Front squat: 90 / Deadlift: 205 / Pullups: 10

Follow me! www.twitter.com/bobbigoes