Progress

[SevenStar]

Hey, seems like a lot of people are starting new types of workouts lately - inic and his program, iron and his 20 rep squats, ford started one, I changed mine some, etc...

Why don't we use this thread to post pics, progress, etc. ?

RTB, can you make this thread sticky?

[Ford Prefect]

Heh. After Iron and Inic posted pics, I felt left out, so I'm gonna get a digital camera or scanner. ;)

[FatherDog]

http://www.princeton.edu/~moraski2/newdog3.jpg

-Current photo- taken right after a 5 hour training session, hence the bruises.

Current stats:
Height: 6'4" (190 cm)
Weight: 195 lbs (89 kg)

I'm a hard gainer, although not quite as bad as Ironfist. I spent most of college at 6'4", 143 lbs.

I just started a PTP program this week; I hadn't done any weight training since before September, because I was concentrating on grappling and didn't want to be sore or overworked for it. I took January off from any exercise entirely, because I bruised my ribs and was resting up. Consequently, although my sports-specific cardio is still in good shape, my absolute strength went straight into the ****ter.

This is my first week on PTP; I'm doing benches starting with 60 lbs (working up to 105 at the end of the two week cycle), deadlifts starting with 110 lbs (to 155), neck presses starting with 35 lbs (up to 80), and lat pulldowns starting with 110 (up to 155). I could probably start out higher than these numbers, but I have two tournaments coming up in March, so I wanted to ease back into weight training very gradually. It would really suck if I pulled something now.

My short term goal is to get back to the strength level where I used to be, which was bench-pressing my own weight (granted, I weigh 40 lbs more than I did then...)

My long term goal is to... keep getting stronger. :D

Good idea for this thread, Seven. Let's see how we all do.

[Robinf]

I'm coming along well with my abs definition, but would you guys be adult about a female photo in a racer top?

I'd love to get other women weight lifters in on this one. Do we have any in the forum? I thought we did. I'm trying to gain as much strength as humanly possible without getting too big. Gaining some is fine, but I do have the genetics to bulk (I've done it before), so I'm trying not to. I know enough that keeping my calories down keeps me from bulking, but I do have to keep adding calories to keep making gains.

It's a kind of see saw. I was wondering if any other women were working on this.

[rubthebuddha]

consider it stuck. i haven't had a chance to combine the other stuck threads into one demo/link thread. when i do, i'll stick that indefinitely.

i'm currently working on a before and after photo set of myself. well, i'm working on the after part -- the before part is soft. i'll post when i reach month one. i got my name for the sixpack i once had -- it, along with my head, was very rubbable. after a year of little cardio and bad diet, the buddha became the other kind of buddha, and the sixpack had pretzels to go with it.

since i started, i don't know if i've lost any actual weight, as i've added more muscle in my lower body and i don't look smaller. i just think my BF% has gone down, which was the goal in the first place. i'm not as cut as iron or inic, and i'm not as hyoooge as sevenstar, but i ain't too shabby. :)

[Mr. Bao]

Guys count me in. I have already taken a before picture on jan 6 2003 with a newspaper showing the true authentic date of the picture. I took the picture before starting my PTP training and warrior diet program and after the end of month of March I will take anyother picture. I am willing to show my results and post my strength gains. After that I will go a 10 week cycle hyperthrophy program using S. McRoberts and Mike Mentzer methodology.

It is time to show people where our truths come from. I think this would be fun and shut up many posters here as well like Sap. I have very high respect for iron fist for posting his pictures but he is still a young punk tho. Much love brother. LoL. Pls, no hate post iron fist.

Anyone want to post their pics and show their strength or skill gains. I would be interested and you might even inspire me to improve my gains and skills. My ego wont allow defeat and I love getting stronger and this is a good way to motivate many people to stop just talking and actually show and tell and do instead. Many people will sincerely listen to tho who have shown the results of their theory and application of strength and conditioning.

Remember this aint no body building thang, i also plan to post up certain cool movement and exercises that I do as well. I encourage you people to do the same. Best of luck brothers and sisters. I have to figure out how to use my scanner and post my pictures.

Best Cheers.

[Qi dup]

I'm going to hopefully start powerlifting Sunday. I'm not sure exactly what I will be doing, but I'm meeting with a competative power lifter to show me the ropes. I'll try and get some pictures in a bit if i see a difference. right now I'm 6' 175 pound. I'm down from 180, wohever I'd like to be around 185-190 by may.

[stubbs]

here's one of my back, i did some of the front but they didn't show up cos of the lighting
________
Stream (http://www.honda-wiki.org/wiki/Honda_Stream)

[stubbs]

here's another back one
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Vaporizers (http://vaporizers.net/)

[Xebsball]

FatherDog, more precisely 190cm is 6 feet 2.8 inches.
6'4" is 193cm

I will post my stats and progress on here once i weight myself and begin excercising, that is probably next week.

[FatherDog]

Originally posted by Xebsball
FatherDog, more precisely 190cm is 6 feet 2.8 inches.
6'4" is 193cm

Thanks, Xeb. I was ballparking it; it's been a while since I did metric conversions.

[stubbs]

oh yeah, anyone thats interested, my stats are:

Height: 5'10
Weight: 182lbs
BF: last time i got it measured was oct last year and it was 13.5%
Age: 18

so how's my back? :)
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[TzuChan]

How tall is 5' 10 ?

[DuLayLoMo]

Stubb:

Not to be disrepectful and not to be mean, but the way your back look is quite average. From my experience and from reading your stats, I have seen people with your same stats who had better looking backs and exceptional development. These people are not on da juice, but some are ectomorphs and mesomorphs who had backs like Bruce Lee. I would be gasing you or lying to you if I said you had an exceptional back. Remember this is a honest answer without being mean or disrespectful.

Keep training hard, your friend,

[yenhoi]

5foot13inches
177lbs (varys from 175-185... mainly water - I can lose 5 lbs overnight, with a shake before bed...)
ectomorph


I just got one of those bodyweight cages, about 8 feet high, with a pullup bar, dip stuff, etc. Also just built some parrallettes or whatever. Having much fun - strength training consists of bodyweight killer workout every other day.

So basically Im not doing anything progressive strength wise, but I am getting ripped.

:eek:

[SevenStar]

I've got some weight to cut. right now I hover at about 230, and I'm like 13% bf. I'm quite comfy at this weight, but in judo and bjj, it puts me at the low end of the super heavies - have you ever tried to throw someone that weighs 335? I have, and it's no fun. I'm gonna cut down to about 216, so I am at the heavier end of the heavy class.

I'm doing more cardio then usual, and also my normal strength training. between grappling 5 days a week, being in the gym every day and monitoring my diet, cutting down shouldn't be much of a problem at all.

I'll take some before and after pics sometime soon. I don't have a polaroid and I'm too lazy to get film developed, so I guess I'll be running out to buy a polaroid in the near future.

[stubbs]

DuLayLoMo,

cheers for the reply, as seen as this is a progress thread i'll try and post some more pics in a couple of months to see how im doing. im still only really in my early stages of training, well weight training at least, so i know i've still got a lot of developing to do.

thanks,
stubbs
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[Samurai Jack]

Hey fellas! I just started Static Contraction Training and am logging my results with Precisiontrainer.com. It's a cool program that graphs your gains for you and plans your workout frequency, intensity, and volume based on your measurements, bodyfat percentage, and relative strength per bodypart ratio.

Weight training goes high tech! The only thing that's missing from the site is a forum like this, but that's why I come to this board. I don't have a digital camera but I'll post my before after stats and relative strength increases after four weeks, eight weeks, and when I finish a twelve week cycle.

Ht.= 5'11"
Wt.= 212 lbs.
BF%= 14%

Bench Press 1 rep max = 260 lbs.
Dead Lift 1 rep max = 315 lbs.
Squat 1 rep max = 380 lbs.

Why isn't anyone else posting thier 1 rep maxes? Seems to me that it's the most important measure of a strength trainee's progress. If we aren't getting stronger, then why keep training?

I'll post some results in four weeks!

[stubbs]

"Why isn't anyone else posting thier 1 rep maxes? Seems to me that it's the most important measure of a strength trainee's progress. If we aren't getting stronger, then why keep training?
"

i don't have enough weights to test my one rep max :-( all my weight training is done in my bedroom cos i can't afford to go to the gym lol. i don't even have a bench, all i've got is about 150lbs worth of weights, a swiss ball, a home made wrist roller, and a pull up bar, but this serves my needs quite well. what i might do is log my progress for the number of pull ups i can perform, at the moment i can only do about 8 proper (no cheating :) all the way up and down) pull ups.
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[wall]

Samurai,

I don't do 1 rep maxes as I find little use for them (other than testing I guess), but for 6-8 reps sets my maxes are about 260 for bench and full squat, whilst I can full chin 6-8 reps at bw+80.
Bw exercises I can do about 20 full handstand pushups, and same number of full range (head to shins) hanging leg lifts.

Wall

[Samurai Jack]

Actually performing a 1-rep max is unecessary and even sometimes dangerous. I've got a book at home that estimates a one rep max based on what you can do maximally with beetween 3 and 12 reps, but you've gotta be specific with exactly how many reps you can perform and exactly how much weight. The lower the rep count, the more acurate the chart tends to be. If you want to post exact #'s I can give you your maxes. :D

[Kungfu boy]

I've started a new program myself, working lots of cardio and focusing on my shoulders and legs alot. Kind of a matienance program to hit the weak areas I have.

height: 5'10
weight: 165lbs. (need to get it down to 160 though for a fight)

I have been getting pretty good results too. Now I just need to do more squats and my legs while explode.

Hey Robin, I thought you were gonna post a pic? We can be adult about it..... at least I can be.

Later All

Brian

[Oso]

ok, I'll play. Here's a pic of me taken 2-22-03.

My major goal in the next 3 months is to train for a mountain bike race. I also just got back into some regular training after 20 months of just teaching.

So, I'm going to a jujutsu class twice a week, 1 1/2 hours each and a judo class on sundays for 2 hours. I'm trying to get as much rolling in as possible and am asking people to stay after class to roll, no takers yet.

I'm going to ride my bike at least 3 days a week. twice for long, 1-2 hours rides and then once on the course that I will be racing on. This is usually only a 45 minute ride.

I might get in a day a week of upper body wieghts and if it's raining too hard to ride then I'll do some stairclimbing.

That's it. I'll try and get a pic taken of me on my bike now and then one after the race. Hopefully the one after the race won't involve an ambulance.

[Robinf]

Hey Brian,

I'll post a pic this weekend. I've actually noticed some development in my chest (above the breast) that I've never had before. Unfortunately, I don't have any before pics, except when I was seventeen and 50 lbs overweight.

Here are some stats:

height: 5' 3-3/4" (people who are 5'4" get insulted when I say I"m that)
weight: 135 lbs (up from 125 in September, but my clothes fit equally well)
bf: dunno

Samuri Jack,

Squat 165 lbs, 3 sets of 8.
chinups: 135 (bw), 3 sets of 5

I don't know if you can figure out max for single arm exercises, but:
Single arm overhead press, 25lbs, 3 sets of 9
Single arm bench, 35 lbs, 3 sets of 8

[stubbs]

i dunno if anyone measures this, i've never bothered before but i want to see if it changes much, my resting heartrate is 52 bpm.
________
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[Samurai Jack]

Robin, your 1-rep maxes are:

Squat- 210 lbs.
Chin- 157.5 lbs.
Bench- 90 lbs.
overhead press- 82.25 lbs.

You are working out at 82% of your one rep maxes with these exercisies

Wall, your 1-rep maxes are:

Bench- 270 lbs.
Squat- 280 lbs.
Shoulder Press- 192.5 lbs.
Chin- 300 lbs.

You are working out at 86% of you one rep maxes for these exercises

Just as a point of interest, the chart will work out one rep maxes for isolation exercises, which is a good indicator of progress with that exercise, but compound movements like those you have provided numbers for are much better for estimating overall strength gains.

Also, for you Robin, I estimated your Bench and overhead press as if you were lifting weights on either side at the same time. I'm assuming that you were working with two dumbbells, so I just added thier weight together. You'll probably find that you can bench more with a barbell than this though, since you aren't limited by your weaker stabalizing muscles.

Also, please bear in mind that the chart is assuming that you are working to failure on your rep counts.

Train Hard!

[Kungfu boy]

Hey Robin,

You sound like a force to be reckoned with in the gym. She's gonna pass us up guys! Hahaha, I'm looking forward to the photo.

I'm gonna post a photo in a month or two when I'm done with my cycle. I'm running in the mornings now as well for like 30-45 minutes, so I'm expecting to be in pretty good shape soon.

Later All

[Robinf]

Samurai Jack,

Thanks a ton! I do work to exhaustion on all my lifts--and on occassion to failure (simply because it's fun, sometimes, to go dead like that).

Actually, on the single arm, it's just that, one dumbell in one hand nothing in the other hand--harder that way, but I think your estimates are probably right (or at least close).

Grrrrr. I'd prefer to be at 85% of my maxes. I'll see what I can do without going crazy.

Kungfu Boy,

I tend to get a lot of stares in the gym, until they get to know me. I work out at a college gym where I work and the guys have finally gotten used to me squatting more than they in the cage next to them.

Some are actually doing some of the ab exercises I do, too, after asking me about them. High praise.

Brian,

I just took some shots of myself and they came out pretty good. My abs are really interesting. My back and legs aren't showing, yet, so I'll just post my front this weekend when I have time. Where are you guys getting the space and stuff to do this?

Robin

[Serpent]

Originally posted by Robinf
Samurai Jack,

Thanks a ton! I do work to exhaustion on all my lifts--and on occassion to failure (simply because it's fun, sometimes, to go dead like that).

Actually, on the single arm, it's just that, one dumbell in one hand nothing in the other hand--harder that way, but I think your estimates are probably right (or at least close).

Grrrrr. I'd prefer to be at 85% of my maxes. I'll see what I can do without going crazy.

Kungfu Boy,

I tend to get a lot of stares in the gym, until they get to know me. I work out at a college gym where I work and the guys have finally gotten used to me squatting more than they in the cage next to them.

Some are actually doing some of the ab exercises I do, too, after asking me about them. High praise.

Brian,

I just took some shots of myself and they came out pretty good. My abs are really interesting. My back and legs aren't showing, yet, so I'll just post my front this weekend when I have time. Where are you guys getting the space and stuff to do this?

Robin

You can scan the pics and then just attach them to posts directly from your hard drive, one attachment to a post. Probably the easiest way.

[Robinf]

Thanks, Serpent.

That's easy enough. I'll do that this weekend.

Robin

[Oso]

don't fall for it Robin. Notice serpent hasn't posted to this thread till a woman offers to post pics. ;) ;)

[Robinf]

I'm not concerned.

[Oso]

uhh, "wink, wink"

[Serpent]

Originally posted by Oso
don't fall for it Robin. Notice serpent hasn't posted to this thread till a woman offers to post pics. ;) ;)

Geez, don't post until you've got something constructive to add and then immediately get accused of cruising!

(Notice, only posting with something constructive to add.)

(Oso.)

:)

[Oso]

geez ;)

[Serpent]

:)

[Robinf]

boo boo. hold on.

Robin

[Robinf]

Here it is. The lighting isn't too good, but you can see some definition starting in my abs, arms and chest.

Sorry it's so small. My phone line was dead this weekend and I had to do this from work, which meant bitmap not a gif. I'll try to get a gif with better lighting next weekend.

Robin

[Robinf]

19 downloads and no comments. You guys are mature. Thanks! :)

Anyone else going to add pics?

[Kungfu boy]

Hey how much are you squatting?

Later

Brian

[Robinf]

165 lbs, 3 sets of 8.

And, I do 3 sets of 4 one-legged squats standing on a coffee can, without holding on to my foot (a vast improvement over the past few months).

y?

Robin

[Serpent]

Robin, good physique. Looks like functional strenght too. Your arms and core look very strong, but, if anything, your shoulders are a little behind the rest. Is there a particular reason for that?

Thanks for posting though, it's good to see how other posters train and develop.

[Robinf]

Thanks for the compliments. I work hard.

I hadn't really looked at my shoulders. I was more so looking to develop my core this time. I didn't realize how far behind some parts were. On to the extremeties.

I will admit I'm not that creative as far as shoulder exercises go--yawn. I do shoulder press, single arm, but that's it. I really should throw in a couple more. It might actually look nice to round them out a little. I'll throw in some and we can call this photo "before." I'll experiment and see what exercises don't bore me.

If my legs would just show muscle, I'd be happier.

Robin

[Serpent]

Cool. Be good to see the "after" picture in a while! ;)

As for legs, some legs are genetically very lean. But you're on the right track with the single leg squats, etc.

Again, thanks for sharing.

[nospam]

Hey Robin..long time no hear. Good to see ya.

Sounds like you're hard at it as usual.

I know squatts are foundational but I've always preferred seated leg press, leg extensions and ham curls to bring about the legs. To each is their own and we do react differently..part of the time spent is to find our groove and experiment what works, what works better and what does not, eh? <----Canadian content.

Seeing yas posted a pix - I agree the shoulders are out of proportion. But it is easy to see why..you are not concentrating on them. Part of our workout routine has to be to decide what it is we want to achieve...and why. There is a huge difference in how we might go about building power vs aesthic vs sport specific enhancement etc..

nospam.
:cool:

[Robinf]

Nospam! Missed ya!

For my legs, I concentrate on squat in order to improve my horse stance and it's working very well. I still do hammer curls, heel raises, and cable leg abd + add. Next week I'm adding back cable leg extension--my roundhouse kick is suffering right now.

I would like to round out my shoulders a little, look a little more proportional. I have to figure out exercises I'll like.

Any suggestions? From anyone.

Serpent,
Thanks for the compliments.

I'll take some "before" shots of my legs, but I'm not posting those until I have "after" shots. Actually, I can have some photos with some nice bruises from sparring last night.

[Oso]

nothing wrong with weight training but doesn't it primarily just work the large muscle groups? The postures for ma rely on the smaller muscles that get missed unless you do your stance training and/or slow form work holding each posture till it burns.

If you want a strong horse...do horse stance for a long time. I can do 5 sets of 12 inverted squats w/ 630 lbs but am struggling to hold a low horse for 5 minutes.

I'm working on the body weight stuff before practice: stance training, more push ups, crunches, full sit ups, hip ups, toe ups.

just need to add more cardio to drop some weight.

[Robinf]

Thanks, Oso.

I work my squat as a horsestance--my feet the appropriate distance apart, and I do hold the weight down there.

I do have a problem with holding the horsestance for long, but I am able to hold it longer and I am much lower. I've improved leaps and bounds in the past 7 months, than the years I spent not doing the serious weighttraining.

Robin

[Serpent]

For shoulders do flys, military press, rows....

I'm more a bodyweight trainer. IronFist is the dude to ask about this, or ElPietro or Ford.

Go on, guys, help a lady out.

[fa_jing]

Dumbell presses, do not raise your upper arms past parallel to the floor, any higher works the traps, as well strive to keep your forearms vertical. Very different from what you see most people doing, this exercise was shown to me by a champion powerlifter and is #1 for building the side delts. Choose a weight where you can do sets of 5.

Front military press.

[FatherDog]

Progress update:

I broke my **** foot at the gym on Wednesday night.

Fractured the 3rd metatarsal.

And it's my right foot, so I can't drive.

God******.

[fa_jing]

So what? Just drive with your left foot. That's what I do anyway when my right foot gets stiff on long drives. I'll do it just for fun anyway, even on shorter drives. Just don't drive with both feet at the same time.

Unless you've got a stick shift? I jsut got one, it's cool, but you definitely need two feet.

BTW, I am not responsible if you drive with your left foot and you are awkward and send 100's of people to a fiery death.

Well I am, but I'll sure feel bad about it.

[IronFist]

Originally posted by Oso
If you want a strong horse...do horse stance for a long time. I can do 5 sets of 12 inverted squats w/ 630 lbs but am struggling to hold a low horse for 5 minutes.

What is an inverted squat?

IronFist

[FatherDog]

Originally posted by fa_jing
So what? Just drive with your left foot. That's what I do anyway when my right foot gets stiff on long drives. I'll do it just for fun anyway, even on shorter drives. Just don't drive with both feet at the same time.


I'm 6'4", have size 13 feet, and now I have a gigantic plastic thing wrapped around my right foot. I don't have /room/ to drive with my left foot.

Also, it's specifically illegal, and if I get pulled over I'll get additionally ticketed, which shoots my insurance up. And I live in New Jersey, where auto-insurance is a euphemism for sodomy to begin with.

In case anyone is curious, by the way, it's a simple fracture of the 3rd metatarsal in my right foot. Anyone with experience figure how long it'll be before it heals?

[SevenStar]

Originally posted by Oso
nothing wrong with weight training but doesn't it primarily just work the large muscle groups? The postures for ma rely on the smaller muscles that get missed unless you do your stance training and/or slow form work holding each posture till it burns.

If you want a strong horse...do horse stance for a long time. I can do 5 sets of 12 inverted squats w/ 630 lbs but am struggling to hold a low horse for 5 minutes.

I'm working on the body weight stuff before practice: stance training, more push ups, crunches, full sit ups, hip ups, toe ups.

just need to add more cardio to drop some weight.

weight training hits large and small muscle groups. Strength training is just that though - strength training - not endurance training. things like a 5 min horse stance and 100 pushups are not feats of strength, but of endurance.

What's an inverted squat?

[fa_jing]

Inverted squat - you know, that thing where you lie on your back and push the weight straight up in the air?

Compared to a normal squat, remember that you are no longer moving your own weight. I don't know how else the mechanics of the motion effect the work your muscles do , but it probably takes strain off of the back.

So if Oso wieghs 225, if he was doing regular squats with 405 it would be roughly the same wieght as 630 with an inverted squat.

Still impressive, but no he doesn't seem to be a freak.

[Oso]

sevenstar; fa-jing

funny, I do weigh 225. I don't consider that weight to be impressive at all...there are some guys at the gym that are in the 900-1000 lb. range/

I guess the point I was trying to make was train to do what you want to do. If you want to have good, strong stances...train stances and the stancework/postures of forms longer.

not knocking weight lifting, I'm just shifting to the body weight approach, like I said.

I did switch to the inverted squat vs. reg squat due to a back pull last fall. though, I do use a cool brace type thing to do body weight squats after the inverted squats.

[Samurai Jack]

Actually, it's called a leg press. Sorry to nit pick. Also it's much easier than a squat since it takes out the weakest muscles in the back/arms, but on the other hand you can work your legs alot harder. I'm leg pressing around 1200 pounds currently, and while my legs are very strong and quite well developed, I am not a freak either (not yet anyway :) ).

[Oso]

ok, but there is still a regular leg press and an inverted leg press, right?

see, I knew I wasn't a freak.:)

[Robinf]

The "inverted leg press" I know as a hip sled.

I don't like using that because it takes the rest of my body out of the picture.

Doing the squats, my horse stance has finally gotten lower, almost to the point where I can put a staff on my legs and it won't roll off (the staff doesn't roll off if I put it up by my hips). I trained horse stance for years, but with 7 months of serious squats, my stance is finally getting to where I want it.

Plus, I enjoy squats.

Samurai, I was counting on you being a freak, and now you're not?! My world....:p

I also realized this weekend the trouble I'm having with chinups. I'm getting heavier as I get stronger and that appears to be cancelling things out. Grrrrrrr.

And, drum roll..... I chose lat raises and widened my arms on my overhead press to help develop my shoulders. Thanks for all the suggestions.

[Oso]

Robin,

still not knocking weightlifting but I gotta say, IMO, that if you had trained the horse stance to get it lower you could have gotten to the same point quicker.

Are you training duration of the horse stance? If so, for how long and how often a week. just curious.


congratulations, indeed, on the improvements.

[Robinf]

Oso,

I train stances, martial arts, 3 day/week. I do weight lifting the other three days.

I used to train stances and martial arts 6 days/week for 8 1/2 years, but I haven't had the improvements that I've had since I started weight training 7 months ago.

My personal body just didn't respond to bodyweight training that well. Yours probably will.

I will begin training my horsestance for duration beginning in June. I'm finishing up a single leg squat phase I'm focusing on. Once I have my handle on that, I'm going to train duration 3 days/week as a stance, and 3 days per week in weight lifting--holding my last squat for a time.

Robin

[Oso]

Robin,

thanks for the response. like I said just curious. Why do you think your body won't respond to bodyweight training? Not enough overall weight, maybe?

you could always have someone on your back :D

[Robinf]

I have no idea why my body didn't respond to bodyweight exercises. It might be because I didn't have enough flexibility at the time to progress. With a weight, it's easier to allow gravity to help force the issue.

I also happen to greatly enjoy weight training.

Say, if I had someone on my back, wouldn't that be weightlifting? :p

[rubthebuddha]

not really, because it's still body weight -- just someone else's body :p

[Oso]

Say, if I had someone on my back, wouldn't that be weightlifting?

yes, that's why I put the cheesy grin:)




I also happen to greatly enjoy weight training.


cool, again, just curious not arguing.

now, must go torture the white sashes with lots of stance training:)

[Serpent]

Originally posted by Robinf
I also happen to greatly enjoy weight training.


I think is a lot to do with the results you've been getting. ;)

[Oso]

I think is a lot to do with the results you've been getting.

yea, do what works for you...and most especially don't listen to me:)

[SevenStar]

Originally posted by Samurai Jack
Actually, it's called a leg press. Sorry to nit pick. Also it's much easier than a squat since it takes out the weakest muscles in the back/arms, but on the other hand you can work your legs alot harder. I'm leg pressing around 1200 pounds currently, and while my legs are very strong and quite well developed, I am not a freak either (not yet anyway :) ).

Ah, the leg press. yeah that's way easier. I can get over 1000 also. Dunno what I can squat anymore. I was getting 405 in high school. I work with 315 now, as my legs are already big and strong enough for my needs.

[fa_jing]

The leg press is NOT the same as the inverted squat.

With the leg press, the weight moves up an incline.

With the inverted squat, the weight moves STRAIGHT up.
Here is a picture of an inverted squat machine:
http://www.osseo.k12.mn.us/sec/pcsh/htcl/weightrm/invertsquat.html

It requires more force to move the same wieght straight up than it does to move it up an incline.

just clearing that up

[Samurai Jack]

Actually, that's a leg press. The incline machine is called a hip sled as Robin pointed out.

Cheerio

[morbicid]

I've been doing a lot of lifting. my workout consists mostly of power cleans, jerk press, and squat. Also some incline bench press. I've been lifting like this for a couple months now. I do about 4 sets of each at roughly 6 reps. 2 or 3 times a week usually, depending on how sore i am. Maybe its not the best workout but i'm having fun with it.

I've gained about 15 pounds in the past couple months and i'm pretty satisfied with my program. (i'm about 172 lbs now :) ) Been drinking like almost a gallon o' milk a day - lots o' eggs and chicken too.

havent been posting here, but every once in a while i wonder whats been goin on with u all. did anything memorable happen in the forum (besides a whole bunch of threads on Iraq ) ?

[TjD]

guess it's my turn to jump on this thread.

i've been taking my lifting much more seriously the last month and i've had some pretty freakin good gains if i say so myself.

started benching 155, today i put up 3 sets of 5 at 200. (doh have to lower the weight)
started squatting at 180, today i put up 5 sets of 5 at 225.
military press went from 75 to 115.
lat pull downs went from 110 to 140.

went from weighing 155 lbs to 170 lbs (as of last weekend).


my routine is pretty simple:

day 1:
squats
bench

day 2:
lat pull down
military press
seated row

day 3 (sometimes 4 depending on how tired i am) is my day(s) off


i do 5 sets of 5 reps with a 3-5 minute break in between, each day of lifting i up the weight 5 lbs. if i cant do all 5 sets i lower the weight 5-10 lbs and start over after taking an extra day or two off.


as to diets/supplements all i did was drink an extra 1/2 - 2/3 of a gallon of milk a day (mm mm!) while trying to eat more generally. I also tried out ergopharms 1-AD (1-testosterone) for the month. my balls didnt start to feel funny so that was nice :D i'm taking this month off the 1-AD, i'm interested to see how my gains go without it, to see how much of a difference it made.

i'll try and upload some pictures of my current self (dont have a digital camera), so i can compare in a month :)

[Robinf]

inic,

I think many of us use a combination of weights and body weight. I know I do personally. I'm up to six pullups for three sets, full-range of motion dips for three sets of four, hanging leg raises and twists, and one legged squats. I do this as a set--pullups then dips then leg raises/twists then one legged squats, for three sets.

I then break down my body into different muscles/groups and hit the weights. My body simply responds faster to weights.

My shoulders are actually starting to show. I'll take another photo next week and post a before and progression shot side-by-side.

[TjD]

Originally posted by inic
just curious why everyone is just doing weights.... I mean dont any of you run? or do pullups? or kicks or something..... Like i tell everyone "weights does not = in shape"


it depends what you mean by "in shape." if you mean strong, then thats what weights give you. i've been lifting weights for the express purpose of gaining strength as well as gaining some mass. lifting (and eating a lot) is the ideal way to achieve this goal. i'm sorry but i dont think anything will get you as strong or help you gain weight as much as weight lifting.


lat pull downs are the same motion as wide grip pullups - and i would do them if i had enough strength to do 5 sets of 5. i used to do close grip pullups with weight, but i swapped them out for seated row because that works my back better.


if by "in shape" you mean low body fat, well i can already easily see my 6 pack so im not worried that. even after the last month of lifting and gaining 15 lbs, i havent lost any definition (which surprised me - i thought it might take a small hiatus).


the reason i dont run is that between kung fu and lifting my body doesnt really have any energy for more exercise :D i get more than enough kicks and punches in my schedule from practicing kung fu at home and going to class.

[Samurai Jack]

Wow! You gained 15 pounds in one month? Have you ever weight trained before? For how long? I'd love to see gains like that, I may try out that ergopharm stuff. The milk would just make me fat at this point.

I'm going to post the results of my Static Contraction training soon, but I'll have to start doing full reps again first so I can compare strength gains etc.

Stay tuned...

[TjD]

Originally posted by Samurai Jack
Wow! You gained 15 pounds in one month? Have you ever weight trained before? For how long? I'd love to see gains like that, I may try out that ergopharm stuff. The milk would just make me fat at this point.

I'm going to post the results of my Static Contraction training soon, but I'll have to start doing full reps again first so I can compare strength gains etc.

Stay tuned...

yeah, i was really surprised. i didnt notice any more pudge on my stomache either which was really amazing, so it must have mostly been muscle. :eek:

i had taken a semester off of regular lifting because of an insane course load, but i've lifted on and off for the last three years - without progress nearly as good. i had been lifting for the a month or two before really starting my routine and sticking to it (the month i described in my post).

this month not on the 1-ad i've noticed that im not gaining weight nearly as easy, and while my strength gains are improving, they arent at the same rate. after this month i'll post more results and a picture (if i can find a digital camera :D ), and see how good my gains are on another month of 1-ad. i'd like to get to around 190 lbs or so - my chicken legs kinda bother me, sucks being naturally tall and skinny :D

[Robinf]

I don't have any pics right now, but I do have some progress that I'm pretty excited about.

I'm in the middle of a 5 week stint of only having one full workout per week and another that lasts only 30 minutes.

pullups/hanging leg raises/dips/one-legged squats 4X5 for warm up.

The 30 minute workout for me has actually helped me improve and I think I might keep it as an interval of another 5 weeks later on. It did help me, also, restructure my full workout so I keep my body working the whole time.

I'm training for a Sprint Triathlon in July and need for my body to be able to keep working. My times are improving.

Last night, actually, I ran 3 consecutive 7:34 minute miles--my absolute best. I was at 2 miles for 7:30 and the third for 8. Admittedly, this was a run separate from the other two cycles, but still, it's an improvement.

My shoulders are finally coming along. I have to get some pics.

[Fred Sanford]

I've done a few triathalons and the run is always painful after swimming and cycling. Try doing a few runs right after jumping off the bike(if you haven't already). what are the distances for your triathalon?

[Shaolin-Do]

"i'd like to get to around 190 lbs or so - my chicken legs kinda bother me, sucks being naturally tall and skinny"

I know exactly what you mean dude, 200 is my goal right now, only at like 168 or so... kinda hit a rut in weight gain since I upped my cardio a lot. :(

Upside - im 1 or 2 inches from being able to slam a basketball.
:D
White boys CAN jump!
hehehehe

Triathalon? Good luck. I couldnt handle the first half prolly.
:)

[fa_jing]

Let's get this thread back on the road. Everybody who posted before, post your progress.
A while back I posted that I would be able to catch up to my previous peak of strength, within 3 months more of training. It's been about that long and that's about where I am. I have more lean muscle mass than I did 7 years ago, by a few pounds. However, I probably am weaker in things like pullups and bench press than I was then, by a little bit. The thing is, is that my legs and lower back are much more developed than ever. I'm also doing alot more functional strength type exercises and am more confident in my fitness overall. I'm looking forward to going back to a gym and squatting in the winter season, and am getting a second kettlebell so I can do things like overhead squats and rack holds.
My cardio is good. I can jump rope for 20 minutes straight with a weighted jumprope with .5 pounds in the handles. It only stands to get better. My abs are getting alot stronger, doing more strength-type stuff than before. My grip is getting a super workout from the 'bells.
My pushups still suck.
I probably still can't dunk.
Good news is, I dropped about 8 pounds. It goes up and down. I'm in control of my weight. I eat home-cooked food most of the time. I sometimes let the eating get out of hand, but I can always do a cardio workout or two and get it back to where I want to be. I can see my ribs clearly but can't see my abs.

Next?

[Vash]

Well, I'm only about a month away from having a healed rib!
Coming along, uh . . . swimmingly. Elbow's doing pretty good, too.
Using dumbbells for physical therapy in place of those funky rubber bands. Even the knees are coming along. Another two months of physical therapy and I'll be set, I think.

But, on the plus side, my legs are getting awesome definition around the quads!


Darn this gut!

[rubthebuddha]

not sure what my weight and other numbers are, but i'm darn sure my bf% has gone down a percent or two. my weight may have gone up, but that's because the quads and hams are bigger. that, and i'm making progress with my cables, so i happy.

[norther practitioner]

I'm sort of just starting...
I was a big dude not too long ago (about 220) at only 5'8"
Now I'm fluctuating between 178 and 184 with hopes of getting down to 165-170 lbs... I'm going to start a HIIT program for about a month (plan on doing that on Sept. 1st) and see where that brings me. I'd like to get down to 173-176 by the end of the month.:D I'll be biking a lot more this month too as the temps go down, but at the same time, I need to develop my upper body more (specif. my chest and arms)... My pushups suck too:mad:

[Shaolin-Do]

Pushups have gotten d@mn near perfect. :)
Upped the pyramid power sets, they work f*ckin unbelievable.
30 lbs, 15 reps, 10 push ups.
10 reps, 10 push ups
8 reps, 10 push ups,
5 reps, 10 push ups.

20 Lbs, 15 reps. 10 push ups
10 reps, 10 push ups
8 reps, 10 push ups,
5 reps, 10 push ups.

10 Lbs, 50 curls slower than hell,
10 more push ups.

works awesome. :)

[yu shan]

forty-six years, love to hit

[Meat Shake]

Doubled above sets. Working well. Bout to start bench pressing.

[CD Lee]

Alright...where was I last time? Having not worked out in many many years on weights, I had done PTP program for around 4 cycles before blastardizzing it. But I stared out very puny on deadlifts at like 100lbs. I think around the 4th or 5th cycle, I got tired of wondering and just loaded the entire bar with all 300lbs, and just picked it up np. I was extreemly pumped up over that, because of how heavy 185 was when I was at that level. I remember 225 first time, I thought it felt like a CAR.

In January I started with around 95 lbs, for 8-10 reps. A little embarassing since I did 275 in high school at 148lbs.
I do bench presses for 1 warmup 135 x 10
Set 1 205 x 5 rest 5 minutes
Set 2 235 x 5

Deadlifts (classic)
SET 1 205 x 5
SET 2 275 x 5 (about the most I have done for 5 - maybe could go to 285 for 5, we will see soon)

Pull ups (I weigh 210 right now - ouch!)
2 sets x 6 It took me six months to be able to do ONE pullup! I kept upping the lat machine every workout doing 2 and 3 reps until I got to my body weight.

Sometimes, I'll do 245-270 on bench for a rep. if someone is around to spot, so I don't mess up and kill myself. Once I brought 265 down too low on my chest, and it was too heavy to roll back into position to press. That is the kind of mistake that scares me.

I'll do this for a few workouts, then up it 5 lbs.

Anyways, I can't tell you the difference in how I feel and look from when I started in January. I had lost a lot of muscle tone and strength over the years. One evening I looked in the mirror without a shirt, and the muscles just did not have that 'look' anylonger. And although I am NOT training for size, my muscles look at lot better than they did. They gained a lot more shape.

And, not really that good for striking, they are lot better for getting the crap knocked out of you in class.

[Qigong]

wasup, i wanna book my progress as well...i recently started training like a month ago, with light bodyweight stuff like pushups, crunches, stretching and thats about all. but this is the end of my 2nd week of actually going to the gym and working out. i have a good routine and here are my stats:

(from 11/25/03)

5' 5.5"
129.5 lbs
(not sure about body fat %)
Bench Press: 70 lbs. for 5 reps(my first time benching in about 6 months)

and thats all i know for you, im hopefully gonna get some before and after pics for alla ya....ill see....but fer now....ima just keep my progress....

[stubbs]

i know my strength gains have increased alot but i dont know by how much. but i do know that in October 02 by weight was 171lbs with 13.5% bodyfat and my weight now is 189lbs with 12.9% bodyfat. woo!! i know that may not be huge gains but i haven't even been trying to put on mass, i've just been training purely for strength.
________
TOYOTA AURION SPECIFICATIONS (http://www.toyota-wiki.com/wiki/Toyota_Aurion)

[Vash]

Originally posted by Qigong
wasup, i wanna book my progress as well...i recently started training like a month ago, with light bodyweight stuff like pushups, crunches, stretching and thats about all. but this is the end of my 2nd week of actually going to the gym and working out. i have a good routine and here are my stats:

(from 11/25/03)

5' 5.5"
129.5 lbs
(not sure about body fat %)
Bench Press: 70 lbs. for 5 reps(my first time benching in about 6 months)

and thats all i know for you, im hopefully gonna get some before and after pics for alla ya....ill see....but fer now....ima just keep my progress....

It'd probably be a good idea to post your routine. There's several peeps on the board who could offer some amazing advice.

Good workout, by the way.

[dwid]

Okay, so this is probably pretty weak, but I'm jazzed about my progress, so I thought I'd post it here.

I started a PTP program about 2.5 weeks ago after not really having lifted weights since Jr. High (about 14-15 years ago).

Today, I did 5 reps dead lift at 180 and 5 reps side press 50 lbs with the 7 foot olympic bar (**** that thing is unwieldy).

Anyway, I'm pretty psyched, but know I have a long way to go.

:)

[Qigong]

i do mostly bodyweight training during the week, maybe 2 days of power training.

this is my bodyweight and MA training:

fingertip pushups for joint and finger strengthening(as many as possible)
fist pushups for knuckle and wrist strengthening(a.m.a.p)
one handed pushups(a.m.a.p)
pull-ups(3x5)
sunlight hands(100 punches)
weighted horse stance(1 minutex3/5]
jumprope(1 minutex5)
barefisted/footed heavybag(3 minute rounds)
weighted shadowboxing(1 minutex3)
running(10-15 minutes)


lemme know wut u guys think about it...im starting this today most likely and see how it pans out. get at me, peace.

[Meat Shake]

Sounds like a good start
Seems lacking however....
I alternate what I do... I have soo much equipment... Sometimes Ill be supposed to be doing one thing, but one of the many kung fu toys I have will call my name... So I have to go use it.
:)

My training lately looks like...
Every other day weights
Then straight kung fu training
Weights =
Belt pull ups - 5x5
40 lb curls - 5 reps, 30 second rest, 10 push ups
4 reps, 30 second rest, 10 more push ups
4 reps, 30 second rest, 10 push ups
30 lb curls - 15 reps, 30 second rest, 10 push ups
15 reps, 10 push ups
10 reps, 10 push ups
10 reps, 10 push ups
10 reps, 10 push ups
8 reps, 10 push ups
8 reps, 10 push ups
6 reps, 10 push ups
6 reps, 10 push ups
20 lb curls - 15 reps, 10 push ups
15 reps, 10 push ups
10 reps, 10 push ups
10 reps, 10 push ups
10 reps, 10 push ups
8 reps, 10 push ups
8 reps, 10 push ups
6 reps, 10 push ups
6 reps, 10 push ups
10 lb curls - 30-45 reaaalllly slowly
As many push ups as I can handle
(all push ups are oscilating, from arms far out, to diamond push ups)
Crunches - 50x2
Boxer crunches - 50x2
Reverse crunches - 50x2
Static position with medicine ball - 30 seconds w/10 ball dropsx2
Pistols- 5x2
Giant pectoral spring - 10x5

Training days-
Double sided rock pole - Shifting stances, 10x
Forward march to forward march - 10x3 on each side
Single Sided Rock Pole - forward kicking - 10x3 each leg
Backward kicking - 10x3 each leg
Upward lifting - 10x3 each leg
Weighted pulley - 10x4 each arm
Stance on tall bricks with water pipe - hold 1 min x 5
Focus mitts - various combinations, about 20 minutes
Heavy bag - various combinations, about 20 minutes
Belt cracking - Each form x10
"Shadow practice" - each form x10
Bout to hang up my headache bag to go rounds on
Usually finish up with iron palm
Occasionally go to the park so CPA and myself can toss each other.

[Qigong]

well i just started my kungfu traning at my school, so i am gonna alter my exercises to fit my needs, the exercises are based on my own theory. when your body part your working out starts to burn like crazy, do it more :):


Double-sided rockpole(switching stances)- i go until it burns, and when it burns, i do 3 more(those are my reps)

Pushup Training(continuous exercises without taking a break)- 7 wide pushups switch to 7 diamond pushups to 3 one-handed on my right hand to 5 diamonds to 3 one-handed on my left hand to 5 normal pushups to 5 knuckle pushups(jump off hands and land on knuckles) do this 3 times and your pushups exercises are done...and it isnt time consuming at all.

Handstand pushups- as many as possible(for back and shoulders) 3 sets

Pull-ups- as many as possible, do three sets

abs- crunches(10 after i cant lift my head) 3 sets, leg lifts(5 seconds after my back bends) 3 sets

stances- horse stances while punching for a straight minute for 5 times, bow stance fer as long as possible, and 30 seconds after my legs burn, praying to buddha(alternating)

thats all i have for now...pz

[dodger87]

i'm sorry, i'm new to this forum so i dont really know the nicknames for the exercises, i would really appreciate it if you guys could explain to me what these ones are:

Crunches - 50x2
Boxer crunches - 50x2
Reverse crunches - 50x2
Static position with medicine ball - 30 seconds w/10 ball dropsx2
Pistols- 5x2
Giant pectoral spring - 10x5

and today (daily routine) i did:
10 chin ups with my palms facing me, and then another 10 with my palms facing outwards.

horse stance for 1 minute and 10 seconds 3 times and this other exercise where i put my right foot at 45 degrees and line up my other foot horizontally with the right heel and i repeat it with my left foot (distance between feet is same as horse stance), i do this 3 times for 1 minute and 10 seconds.
80-100 normal pushups.
rest = 30s
20 diamond pushups. rest. another 20.
rest.
slow-mo kicking, 20x front kick, 20x side kick.
20x five finger pushups, 5x two finger pushups.
rest.
splits until i cant bear the pain anymore.
put one leg at a time on a chair at hip length and do stretches.
do that stretch where i hold my heels and place my head on my knees, with my legs up straight.
40xsitups with my legs flat on ground because i find that it stretches my hamstring.
10x one armed pushups with each arm.
50x knuckle pushups.
rest.
20x hand stand pushups.
v-hold for 10 seconds. rest. another 10 seconds.
rest.
bag punching (approx. 40-60 punches each arm)
bag kicking (approx. 20-40 kicks each leg)
rest.
hurdler's stretch (but going to stop because heard its bad for knees)
approx. 30xshadow kicking
approx. 30xshadow punching
rest.
skipped until i couldnt handle anymore. usually about 1-2 minutes. (on other days usually run but today was friggin 40 degrees.)

[stubbs]

today i increased my squat by 5kgs, bench by 5kgs, and deadlift by 15kgs!! woo!! i think its cos i haven't had any alcomohol recently
________
Handjob Teasing (http://www.****tube.com/categories/689/teasing/videos/1)

[KaiKhoon]

I've just started Kung Fu, About 2 months ago. I've also began training with weight lifting, bwe's, and cardio exercises again.

So I'm gonna track my progress here, with a Before picture which was taken about 2 weeks after I started KungFu.

My stats:

Age: 16
Height: 5'7"
Weight: 137.5lb
Body Fat %: not sure, but find out soon
---

UPDATE SEPT 13th, 2003:
I'm training in a school run by Sifu Kautzman. Knee injury has stopped my tennis and skateboarding, I got a 70lb. Everlast bag (More than enough for my tiny ass) to do some cardio that will hopefully ease up on my knee. I've still been attending class, but trying to take it easy on my knee.

Weight training with 2 friends at the school gym, Monday's and Thursday's.

My stats(approx. 1 month):

Age: 16
Height: 5'7"
Weight: 135lb (lost 2.5 lbs)

EDIT: Before Picture

http://www.lockedphantasy.com/kungfu/BeforeTraining.jpg

GOAL:
I have a slight layer of fat that smooths out my ab definition, that I would really like to get rid of. Other then that I'd like to get bigger arm's and back muscles.

[Oso]

ok, just started back after a 10 month hiatus...no real excuses but the usual bs...

242 pounds...I've never weighed that.

so, back to 3 miles on the stairs and lifting...

started saturday

only got 2.69 miles on the stairs
flat bench, incline bench and decline bench
tricep extension machine
shrugs
delts

Sunday
did 3 miles in 27:58 on the stairs
3 back machines
curls w/ preacher's seat

Monday
only had time for stairs
but dropped the 3 mile time down to 27:30.

[unixfudotnet]

me:
http://unixfu.net/me.png
tattoo in it's current state, need to color in the dragon:
http://unixfu.net/unixfudotnet_tattoo.jpg

I started doing that us marine daily 16 routine, in addition to exercises with dumbells every couple/few days. Also, of course, my tai chi and kungfu stuff (including holding different stances as long as I can [like if I am even watching tv or something]).

Trying to bulk up some as well as lose more body fat. Men's Health magazine has some good tips and workout stuff in it as well, including an interesting one about the workout and food plans that the dude that played punisher did to get into shape and buff up.

Only thing I do not like is that I can't do running in place or jumping jacks as I live on the 3rd floor in my apartment building, heh.

[Oso]

ok, with the hectic schedule I now have since I opened the school I haven't been to the gym since the end of september.

4 weeks ago I started "Workout #1" from trainforstrength.com and have to say that it is a great workout that is kicking my ass but I'm seeing strength gains for sure.

Some of my students are joining me for this workout on saturday mornings.

It takes me about 1 hour and 45 minutes to work through the entire thing and right now I only have that time on Fri/Sat/Sun.

So, right now my schedule is Mon~Thur teaching 5:45~9:00. I lead the exercises so I do 30 minutes of something every day including 8 minutes of stance training Mon/Tue/Wed.

Thurs is all sparring and we do an interval based workout prior to that which is about 20 minutes long then sparring in 2 minute rounds. Although, right now I'm out till my shoulder heals/gets fixed.

so, that's it...a bit weak for now. In another month I want to try workout #2 and try and get in a schedule of workout #1 on Friday and workout #2 on sunday.

[Vash]

Just after I got started again after my 15 month, 8 day lay-off, I was 190lbs. I am currently 198lbs (down from 208) with about 15% bodyfat. I've made great increases in my size and strength, particularly the Deadlift: 360x5 = appx 420 max.

I'm very happy with Charles Poliquin's Quick Knee Fix. The Peterson Step-ups and the leg curls are to blame for my improved mobility and strength in these previously problematic joints.

My back is coming along well. I still can't sleep on a bed, but I can lay out with a minimum of stiffness/pain on a cot mattress thrown on the floor, stuffing a towel under my lumbar spine.

My left elbow, which was hyperextended shortly after my chest injury, still gives me fits. The thing is, the ulna and radius don't line up just right, putting a strange movement into elbow flexion/extension. Physical therapy bands help. Going to get hypnotized for it this coming weekend. I'm certain that'll fix the remaining problems.

I'm taking this coming week off as 1) surgery on smart teeth and 2) end of a 12 week cycle. Next few cycles will revolve around DB Swings, DB Pull and Catch, Deadlifts, Chinups, and various leg work (focus there is hamstrings and adductors; there's no real need to get my quads any bigger than they are).

[Oso]

Well, I actually occomplished the goal of doing 'workout #1' on both wednesday and saturday. I actually pulled the belt in a half notch this morning.

Wednesday didn't feel so good. I tried Ford's suggestion on changing up the pushup pyramid to reduce time and while it may not have been the change but some other factor, I sucked ass on pushups.

Also changed up and instead of doing hindus and bootstrappers separately I did a set of hindus back to back w/ the bootstrapper and then took the rest. I did wait to do the lunges separately.

I was sore as hell Thursday and Friday because I couldn't keep to a regular eating schedule because I was at the girlfriends parents. I ate a ton of turkey but had too much time between feedings I think.

Saturday rocked. I went back to the suggested pyramid and soared all the way up the pyramid but had some failures on the way back down till I hit 6 reps.

Increased the reps on the abs by 50%. Still working on hitting 25 reps for the legs, up to 20 now. Will try to hit 25 this saturday.

[norther practitioner]

good stuff OSO

[Oso]

Thanks, NP. Things got hectic at work and I needed to spend some time actaull focusing on kung fu...so I've only gotten one workout in a week for the last couple of weeks w/ no real progress...plateaued, I guess...but will be doing the workout this afternoon and saturday and plan on continuing a Wed/Sat thing.

need some **** cardio though, i'm carping bad right now.

[Oso]

ok, 10 days off of the program sucked.

the last time I did the workout I had something go 'sproing' in my right hip on the 3rd set of lunges so I stopped them and haven't done anything but stance training since then.

I tried a lunge and still felt it a little bit so I didn't do those but replaced them w/ another two sets each of squats and bootstrappers. So, yesterday's legs was

4x25 squats
4x25 bootstrappers (failed @ 16 on the 3rd set, completed others???)
2x25 squats
2x25 bootstrappers

also did another set of 25 each during class warmup

higher rate of failure on the downhill side of the pushups which ****ed me off since the last time I only failed on one set.

pull ups were ok but still not completing a full ROM

need to add two days of cardio in there somewhere.

thinking monday and friday

Sun - Rest
Mon - Class + 30 min interval based cardio
Tues - Class
Wed - Workout #1 + Class
Thur - Class
Fri - 30 minute cardio
Sat - Workout #1

Class for me is just teaching, but I do warm my own class up most of the time.

[HearWa]

I started a new program no less than a week ago. Progress? I pulled a muscle in my knee doing burpees. :mad:

[IronFist]

^ Ouch. You doing better now?

[dougadam]

I do high reps. Alot of pushups ect..
:)

[KungFuFuGirl]

:confused: exactly WHAT is a sticky thread???

[Oso]

when the mods, or popular opinion, deem a thread worthy of sticking around they fix it to the top of the forum.

old threads will drop to the bottom and off the first page when they stop getting replies.

[Sifu Darkfist]

i think i am going to add weights to my spoon it seems as if i cant put it down lately. i hate the winter. Maybe weighted or spring loaded refrigerator door i can see Chuck Norris selling it now. Maybe this time he will get Jessica Alba to help him instead of Christie

[ricksitterly]

been doing a lot of deadlifts and full body type lifts lately. 3 or more days a week. they've been helping a lot with my overall body strength - also seems to be burning a lot of fat too (probably because of how frequently i'm doing them)

[GunnedDownAtrocity]

personal PRs at 138:

bench 205 (i went for 215 recently and missed)

dead 285 (i been slackin so bad on deads or i think id have passed well over 300 by now)

box squat 290 (yeah it was on a box, but i went as low as the highschool kids)
full squat 200 (im weak :( )

[Vash]

After a few weeks of focusing on weight gain, I made it up to about 190lbs . . . and quickly dropped to my current 180-185lbs. Eating about 5000kcal a day, with at least 200 grams of protein spread out over 8 meals, 5 solid, 3 shake.

At 190lbs, I deadlifted a 1RM of 315. A far cry from my 420 at 210lbs, but I'll take it.

Got back into squatting . . . not back squat, which is never going to be an option for me again, but front squatting. Not throwing around tremendous poundages, but my form and flexibility is coming along. Not going to worry about maxing for a long while.

I can one-arm dumbbell snatch a 70lbs dumbbell with my left arm. Can get an unloaded Olympic bar for one rep with my right.

My karate technique is slowly, slowly improving. My stamina is up, though. I am scaling my training hours back, to a total of 8 hours personal training time, not counting teaching kids or actually participating in class. When I do that, I will be on 10 hours a week. I feel that this will help me recover more, prevent a few overuse injuries that are trying to reoccur, and let me train more often instead of longer. I've noticed a skill drop when I train 3+ hours a day. Two hours seems to be my sweet spot.

[pjroberts]

iam a member of the chinese kushu federation on the usa team and particapant in several world tournaments in tiapia, china. if any others are out there please corrospond.
these tournaments are by invitation from the chines kushu federation.

[pjroberts]

i also while trainging i did 8 hrs of training a day for 6 months before the tournament and 6 months prior 4 day for 8 hrs and 2 days 4 to 6 hrs training
pa qua, palm . and longfist lots of stretching and circle movement exercise .
under grand master maing yul jung.

[Meat Shake]

I trained beer lifts, brat hangs, and fajita presses with full dedication for the last year.
I also go my college degree, but to the penalty of losing all mass.
Somehow maintained most of my weight though... Which despite the small belly was quite pleasing.
Anyhow...
Tomorrow is the day.
Ill keep things posted as they change.
For any of you who feel bad about your training...
I lost about 8-9 inches off of my arms, legs turned to toothpicks, and my pecks all but disappeared. Not really distressed about it... I figured I had earned the laziness for a little while. Itll be nice to be back though.

[Meat Shake]

Well...
A month later...
Ive gotten quite a bit bigger. About 10 pounds.
Weight I can press and endurance have gotten significantly better.
Good stuff.

[SevenStar]

new bench pr - 330

350, here I come.

[SevenStar]

new bench pr

335

squat pr

455

[PangQuan]

hows that 350 coming?

[GiggityZZ]

wow nice squats and bench presses SevenStar.
i can only bench about 190 and squat 265. i havnt squated in about a year so its might be lower.. maybe higher who knows, i was surpsied to have done 265 first try out of the blue, when i did it.
but im only 16, so the weights that i lift are decent for my age wouldnt u say? O_O

lately ive been working on leg stretches. before my daily routine of leg stretches, i could hardly perform a sidekick at all. my leg muscles were weak, tight, and couldnt kick high at all.

not i can give a good, flexible kick to the mid-abdominal section no problem now. i can feel and see my flexibility progress

[ricksitterly]

just finished a pretty good training cycle - short sessions 6 times a week (30 to 40 minutes in the gym max - 2 sets per excercise).

hit each muscle group about 3 times each week. started to plateau after getting my weight up to 196-- either i need to eat more or change up the training routine.

so i've decided to to do longer sessions twice per week for the month of July (up to ten sets per excercise).

GOAL=

get bench up from 250 to 265
push bodyweight past 200 lbs without a noticable gain in body fat

probably will continue this new workout til at least mid-august.

happy / healthy training to u all!

[pdf108]

Wudang Internal Kung Fu

http://www.daoiskungfu.com


Wudang Gongfu, one important school of Chinese Martial Arts has a very long history. Wudang Gongfu, incorporating ways to stay healthy and prolong the lifespan as well as collecting the skills to fight, is not only a special school of Martial Arts, but also a whole system of Martial Arts theory.

Wudang Gongfu, as a culture, takes root in the fertile soil of thousand-year long Chinese civilization, containing profound Chinese philosophical theories, combined twith the raditional notions of Taiji, Yinyang, Five-element, Eight-diagram into boxing theories, boxing skills, exercise and attack policies, tantamount to studying the laws of life activities. So we can say that Wudang Gongfu is the crystallization of Wudang Taoism in the process of studying life.

It is said that Zhang-Sanfeng, the founder of Wudang Boxing, was self-cultivating in Wudang Mountains, when he witnessed a fight between a magpie and a snake. That the magpie was flying up and down to attack and the snake was shaking its body and raising its head to fight back gave him inspiration and understanding of the Taiji theory so that proceeded to create Wudang Internal Kungfu.

The original legend of Wudang Gongfu, and the pose of the snake in the fighting have visually demonstrated the gist of Wudang Gongfu: to overcome the strong in a gentle way and to win by striking only after the enemy had struck. To ascertain one's position and then defeat the enemy.

After many boxing masters enrichment and development, Wudang Gongfu has many derivatived schools and kinds, such as, Taiji boxing, Form-and-will boxing, and Eight-diagram Palm; and Taiji Sword; Lightening Gongfu, Hard Gongfu, feats and variations of Qigong. From then on, Wudang Gongfu has walked out of the deep mountains and become an important school of Chinese Martial Arts. There are many schools of Wudang Gongfu today, but the Sect of Zhang Sanfeng remains the one that has inherited Wudang Gongfu in the most complete way. Priest Zhong Yunlong is the 14th-generation master of the Sanfeng Sect and Priest Chen Shixing is one of his most outstanding formal disciples.

[pdf108]

http://www.daoistkungfu.com