RE: Help
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RE: Help - 2/6/2007 6:28:46 AM
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XtremeSki2001
Posts: 414
Joined: 1/16/2007
From: Philly, PA
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quote:
ORIGINAL: danmirage
After you get the basics in place and go a few weeks gaining muscle and having a good time feeling better and getting better every week...then there are gradual tweeks that will keep it going the way you want.
Once you learn the pattern..you know it for life!
You can do it at 20 or 40 or 60 or 80 and get the same results!
That's exactly what I need. When I was 18-20, I was cut and looking good ... gave me tons of motivation to workout hard and run hard. I'm getting that same motivation now, but from other means hah!
quote:
ORIGINAL: danmirage
First, I see you started a thread, so I will follow you there.
Post your diet and training (weekly plan and daily "finished"), plus your 12 week overview kind of plan...just a general overview to keep you focused.
My first thought is to make sure you have had a week off from training. Second is to wait on the HIIT for at least 4 weeks.
I've had 1 week off ... last day training was Monday, I'll be starting HST today ... so I'll be doing tues/thurs/sat. Do you think I should do some cardio on my workout days and days off during the next 4 weeks before I start HIIT?
Look to my journal for my current 12 week outlook (to be post shortly, link in signature)
quote:
ORIGINAL: danmirage
Lastly, Get calipers and take measures as per the recommendation in my thread!
This is one powerful tool!!!
Calipers
I explain how to modulate the diet/training continuoum based on those measurements.
It will also be a "real" tangible way to track success.
I just bought it! Didn't think they were so cheap 
quote:
ORIGINAL: danmirage
As for what you do, why not tell me or PM me a little about what it is you do with computers. I volunteer my time here as I am able, but if at some time you are able to help me with something, that would be a wonderful thing..that would give me more time to give to others! 
I'll PM you later tonight most likely. I volunteer my time on other computer related boards, but I'll send you a PM to let you know what I can do Also, after some time, I'll probably be able to give advice on the board.
quote:
ORIGINAL: danmirage
Either way, I deeply appreciate you recognizing and validating the value I deliver.
You're very welcome, you deserve credit and my pics in coming months will do just that!
_____________________________
My Journal
(in reply to danmirage)
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RE: Help - 2/6/2007 7:13:14 AM
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saternal
Posts: 442
Joined: 10/19/2006
Status: offline
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ic. So can HIT be done on days that i don't do weight training? cos my plan is to build some muscles for about 2 weeks then start doing some cardio on off days
(in reply to XtremeSki2001)
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RE: Help - 2/6/2007 11:11:26 AM
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danmirage
Posts: 6023
Joined: 11/20/2005
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quote:
Hey Dan one thing about my workout plan for tomorrow (Wednesday) should i try to workout muscles similar to the ones i did on monday? for example i did quads on monday so should i try doing quads tomorrow?
quote:
I've planned out this workout for wednesday:
Compound:
Inclined Barbell Bench Press (chest)
Seated Cable Rows (Back)
Good Mornings (Lower Back)
Seated Military Press with supported Barbell (Shoulders)
Isolation:
Lying Leg curls (Hamstrings)
Supinated Dumbell Tricep Extensions (Triceps)
Wait..are you following the 3-Day workout or HST....cause this looks like a 3-day style plan and you said HST??????
Confused.
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to saternal)
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RE: Help - 2/6/2007 12:08:49 PM
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XtremeSki2001
Posts: 414
Joined: 1/16/2007
From: Philly, PA
Status: offline
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I know the best answer to this question, but that's not good enough
I have some events that I'll be attending in the coming weeks. I'll be engaging in "social drinking". Would it be best to stick to rum and diet coke ... or would some scotch and water be better because of less sugar? Just wondering ... this will be seldom (maybe once a month) and I understand it's not ideal to consume alcohol while cutting
_____________________________
My Journal
(in reply to danmirage)
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RE: Help - 2/6/2007 8:25:32 PM
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saternal
Posts: 442
Joined: 10/19/2006
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Sry i got my ownself confused as well lol. I'm following the 3-day Style plan.
I'll start doing cardio after four weeks then. Nowadays my Workouts are close to 45 minutes because of experimenting with the weights. How long should it be when i'm very familiar with what to do? 20 minutes?
In the mean time would it be ok to do one type of abs exercise after my workout?
Is flaxseed oil ok to take in the morning 1hr before i hit the gym.(part of my meal 1).
< Message edited by saternal -- 2/6/2007 8:31:10 PM >
(in reply to danmirage)
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RE: Help - 2/6/2007 11:33:30 PM
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saternal
Posts: 442
Joined: 10/19/2006
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Theres this fish oil that i've found over the internet and it contains 1000mg of omega3 oil but only 1.5g of fat. If i decide to take it do i still take it with the flaxseed oil? since 1.5g of fat doesnt cover my meal requirement
(in reply to danmirage)
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RE: Help - 2/7/2007 7:23:23 AM
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saternal
Posts: 442
Joined: 10/19/2006
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Food when boiled / roasted / toasted has very little fat left right?
so when i search under salmon and i see Raw 10g of fat i can't expect that much fat in the salmon after i roast it? means adding healthy oil would be a good thing?
I'm also interested in getting some BCAA - Optimum Nutrition 5000 powder. However when i go to melbourne in 2 weeks time for a hoiday =/ i won't be using it while on this 3-day style TBT. Should i get it and use it for the next 2 weeks?
< Message edited by saternal -- 2/7/2007 8:02:01 AM >
(in reply to danmirage)
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RE: Help - 2/8/2007 5:32:28 AM
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saternal
Posts: 442
Joined: 10/19/2006
Status: offline
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I plan to do the following workout tomorrow:
Compound:
Chest - Standing Cable Flys
Back - Wide-grip pulldowns behind the neck
Quads - Leg Press
Shoulders - Upright Barbell Rows
Isolation:
Biceps - Barbell Curls
Traps - Cable Shrugs
Does this look fine? i know i'm using biceps on shoulders and back alrdy but is it ok to do bicep curls still?
(in reply to danmirage)
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RE: Help - 2/8/2007 11:45:40 AM
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danmirage
Posts: 6023
Joined: 11/20/2005
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NO....you need to select appropriate exercises from the appropriate lists!!!
Chest - Standing Cable Flys This is an isloation movement not a compound movement!
Back - Wide-grip pulldowns behind the neck - Never do pulldowns or presses BEHIND THE NECK!!! This is not on the list for compound movements!
Quads - Leg Press This is not on the list for compound movements!
Shoulders - Upright Barbell Rows This is not on the list for compound movements!
Biceps - Barbell Curls This is fine
Traps - Cable Shrugs This is not on the list AT ALL
Choose four exercises under the list of compound exercises.
Choose two exercises under the single-joint exercise list.
Don't leave out any major muscle groups.
Compound Exercises
Chest: Incline, flat, decline barbell or dumbbell bench presses. Wide-grip dips.
Back: Upright or horizontal rows. Pull-ups or pulldowns with pronated, semi-supinated, and supinated grips.
Deltoids: Standing or seated military presses with a barbell or dumbbells utilizing pronated, semi-supinated or supinated hand positions.
Quads: High-bar full barbell squats, hack squats or front squats.
Lower Back/Hips: Traditional and/or sumo-style deadlifts or Good Mornings. Power cleans or snatches.
Single-Joint Exercises
Biceps: Barbell curls, hammer curls or preacher curls.
Triceps: Lying barbell or dumbbell triceps extensions, and pronated or supinated grip pressdowns.
Deltoids: Front, side or rear dumbbell raises.
Hamstrings: Glute-ham raises or leg curls.
Calves: Standing, seated or donkey calf raises.
Stick to the above list of exercises for optimal results.
Try this:
Compound:
Chest - Incline barbell or dumbbell press
Back - Deadlifts
Quads - High-bar full barbell squats
Deltoid - Sated military presses with a barbell or dumbbells
Isolation:
Biceps - Barbell Curls
Deltoid - Rear dumbbell raises
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to saternal)
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RE: Help - 2/8/2007 6:36:02 PM
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saternal
Posts: 442
Joined: 10/19/2006
Status: offline
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This is what i did today:
Declined dumbell press
Full Barbell squat
Pull-downs with pronated grip
Dumbell Military press
Barbell Bicep Curls
Front Dumbell raises
For my chest today i couldn't do anymore after the 11th rep of the last set. Is this too heavy? Same for my bicep curls.
Lets say i do uncomplete sets for my exercises(happened a few times this week since i'm unfamiliar) is this very bad?
Also i can't explain why i'm so tired. My triceps, back, lats and shoulders are aching like hell. Quads to some extent. Is this suppose to happen?
< Message edited by saternal -- 2/8/2007 6:45:44 PM >
(in reply to danmirage)
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RE: Help - 2/8/2007 9:50:08 PM
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saternal
Posts: 442
Joined: 10/19/2006
Status: offline
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i've been getting at least 8 hrs of sleep. Usually not more because i love playing pc games =/. Could it be the fat intake? i usually only take 1 tbsp of flaxseed oil , the remaining fat i get from my Salmon that i eat alot. It could be the carbs too. I've kept a journal of my progress so far =D. Written down all the exercises as well as feedbacks after the workout and my daily calorie intake. I take my weight every week on monday and BF every month. 1 more week and i can take my BF =D hopefully its gone down!
Mayb not after today's buffets =( (my sis's birthday, gotta eat =D)
(in reply to danmirage)
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