(no subject)

[vicarz]

So Amanda cued me into gymrats and I'm getting schooled at record pace. There is so much information about working out on the web - who knew, much of it contradictory. Picking up more weight less times makes sense to me, eating more makes sense, but the hyper-scientific schedules of low weights followed by high weights and rest periods...good god. Do I do 3-5 sets of 3-6 reps failing at the last ones, or do I become a hard-core geek spending more time figuring out my ultra-routine for gains than I do in the gym?

I'm not sure where to go, other than to keep reading and figure out what works for me. Squats and free weights are replacing many exercises, and I finally figured out how to strap weight on so my dips don't take all day. In the gym about an hour point five today.



In many of these weights I'm just trying to figure out what weight to work with and how to get form. I won't be doing sets of 15, not often. I also start with 5 mins on a rowing machine to make sure that after being desk-ridden all day I'm warmed up in general. Warm up lifts and sets not included.

B day
deadlifts	weight	185
(I think my form is off)	reps	15
pull ups (narrow)		0
		15/7
dumbbell row		40 each
(bend over, pull to low chest)		15/14 (f)
db bench press		55
		15/15 (ok)
incline db press		50
		15/15
dips		25
		15/13
leg press machine		270
		15 ez
leg curls		70
		15/11
arnold shoulder press		35/30
(start palms in, 180 palms out)		13/14.5
Front raise		60
(narrow grip, pull to chin)		15/14.5
rear delt (upper back)		35
(like row, back parallel to floor)		15/15 ok
calf raises		135
(try standing)		15/15 ez

I could cut some of the running sessions, but I'm not about to give up boxing.

Comments

[anarcha.livejournal.com]

I don't get into the minutiae of working with weights because it's not my primary focus. But I recommend that you make sure not to lose sight of the forest for the trees.

Some general theories:

-the only way to lift heavy is to lift heavy things.
-at some point, you do need to pick something to focus on -- for example, benching heavy weights and running fast at some point will become opposing, and then nearly mutually exclusive.
-recovery is just as important for development as work.
-body weight is a shitty metric for measuring overall fitness.
-the reason that there are different theories is that different things work for different people.
-if it's not working for you, give it some more time. If it's still not working, change it.

I mention these only because I see person after person get too obsessed with the OMG I did 9 reps not 8 and I had my protein shake 30 minutes after, not 25! The details are fine and important, but they're the icing on the cake of the basics.

[vicar.livejournal.com]

I think the unexpected long exchange was a good thing overall. I'm more into the mental school of "If you wanna pick up big things, pick up big things" than the bizarro world of HST. However, they make sense...but I have to remind myself that I can choose what to do.

In fact I'm not sure what goals I have that make any sense. Regardless, I can lift more, run farther, go faster, and do it all longer. Can't be all wrong.

I'm also just compulsive and controlling enough to need to stay away from exact sciences or become a serious gym geek.

[panthergirl.livejournal.com]

Thanks for the list. I'm obsessively collecting information on what works for several folks before I start "upgrading" my workouts. Apparently, my mind is now fixated on "one hour a day 4x's a week is not enough".

[vicar.livejournal.com]

Well, not saying this works...this is a new twist and I'm still just trying to figure it out.

[greatevil.livejournal.com]

Check out Max-OT Here is a random link that includes the PDF: http://www.discussbodybuilding.com/Max-Ot_Complete_Routine/m_390/tm.htm

I liked it but I did top out.

[vicar.livejournal.com]

Thanks! It does ring of HIT only...even simpler.

[greatevil.livejournal.com]

well that is the fun of your pen and paper, you can track progress vs.(program + diet). ahh geeks at play.

::edit::
Like you need more to read. http://forum.bodybuilding.com/showthread.php?s=0ba9ad5bd9c71d1332077521ead4057b&t=972440

Scroll down for the link of FAQ's lots of good stuff.

Funny but I've not done shit at the gym in a real way in months but my dips, push ups and pull ups are skyrocketing from doing Aikido. I think I'm going to get some kettlebells to keep with the functional training for a bit.