Your Gym Workout
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- kingkong0
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- drgs0
My favorite exercise must be:
walking down stairs after a hard squat session, hehe
- moldero0
lately just, running, sparring and getting old.
- Ha! Nothing more tiring than sparring though, very tough cardio! What kind of sparring?Hombre_Lobo
- depends who my partner is, sometimes Boxing and some time Muay Thaimoldero
- scarabin0
stupid design and type, but really inspirational quote
- Very true, it's hideous, but interesting last sentence.
Hombre_Lobo
- Very true, it's hideous, but interesting last sentence.
- scarabin0
rare footage of me at the gym
- tOki0
15 pushups
15 squats with medicine ball
15 shoulder presses (done in conjunction with squats)
15 bent-over row/press (per arm)
25 crunches on exercise ball
15 lunges per legRinse, repeat, 4 times in approx 45 mins. Increase speed and weights to up the intensity. Usually leaves me pretty buggered.
- sine0
i've been sick the last few months (stomach ulcer that took a long time to heal). suppressed appetite, often unable to hold down certain foods, etc. along with prescribed medicine, i've changed my diet significantly and i'm finally getting better, and starting to put on the weight i lost (at one stage a few weeks back i had lost about 5kg).
i'm start some basic weight training to get into shape again. can anyone recommend a simple supplement (or even food types) to help me convert the weight i'm picking up into muscle along with my training. i don't do heavy weights; mostly just toning.
- 5kg isn't too much (although depends on overall weight). Ulcer sounds seriously crap though!pig
- Personally I avoid all synthetic supplements and stick to regular food. Lots of chicken, rice, veg, redmeat once/weekpig
- Fish oil daily can improve body composition and have small increase in muscle mass without excersie. http://www.charlespo…IRNlun6
- http://www.charlespo…IRNlun6
- sine0
^ yeah, the ulcer is pretty bad. for a few weeks i would vomit first thing every morning... not even food, just clear stomach acids that built up. i stopped drinking coffee (i now have green tea in the mornings). cut out alcohol completely. no white bread/dough/pizza/pasta, etc. just wholegrain. lots of fruit and vegetables, eggs... so basically unprocessed foods as much as possible.
i'm already at my minimum weight, i think (i'm 5'8" and weigh just over 60 kg) so losing 5 kg was quite significant. i want to get up to 65-70 kg.
- MrMackem0
1/2
Shoulder Press - Pyramid Set 12 / 10 / 8 / 6
Shoulder Dumbbell Front Raise 4 x 10
ShoulderDumbbell Side Raise 4 x 10
Barbell Front Rows 8 x 8
Barbell Shoulder Raise 2 x 16
Barbell Standing Military Press 2 x 16
Bent over single arm rows 3 x 12 (each side)
French Press Dumbbell 4 x 10
Pull Down Machine 12 /10 / 8 / 6
Tricep Cables 6 x 10
- MrMackem0
2/2
Leg Press 3 x 12
Leg Extension 3 x 12
Leg Raise 3 x 12
Chest Fly Press 12 / 10 / 8 / 6
Seated chest press 12 / 10 / 8 /6
Incline chest press dumbbells 12 x 8
Seated dumbbell bicep alt curls 3 x 12 & 3 x10
Standing Hammer Curls dumbbells 2 x 12 2 x 10 2x8
Bicep '7' curls 7 x 3 & 7 x 3
- IRNlun60
Sine, I had an ulcer last year as well. Sharp stomach pains, sore throat and sinus headaches from the acid going up into my esophagus, nauseous, couldn't sleep on my stomach... just really fucking terrible. I've completely changed my diet and for the past couple months have had no symtoms.
The dr prescribed me an antibiotic to clear my sinus infection and to clear any bad bacteria in my stomach. Also gave me omeprazole for the ulcer but didn't mention a word about diet and nutrition. Not sure about SA, but doctors in the US for the most part have no training in nutrition. I don't want to take medication for something that is know is curable through a better diet. I'm now following the low carb/paleo diet and I joined a local crossfit gym and go 3 days a week.
This site has some good articles on nutrition and gaining lean muscle mass: http://www.charlespoliquin.com/
So this is a pretty big list but this is what I've been following. I'll still have a little goat milk for eggs in the morning and butter from pasture raised beef. There's a lot of contradictory information out there but this is what has been working for me.
LEAN MEATS:
Lean beef (trimmed of visible fat), Flank steak, Top sirloin steak, Lean hamburger (no more than 7% fat, extra fat drained off), London broil, Chuck steak, Lean veal, Any other lean cut
Lean pork (trimmed of visible fat), Pork loin, Pork chops
Any other lean cut Lean poultry (white meat, skin removed)
Chicken breast, Turkey breast, Game hen breasts
Eggs: (limit to six a week) Chicken (go for the enriched omega 3 variety)
Duck, GooseOTHER MEATS:
Rabbit meat (any cut), Goat meat (any cut)ORGAN MEATS:
Beef, lamb, pork, and chicken liver, Beef, pork, and lamb tongues Beef, lamb, and pork marrow Beef, lamb, and pork “sweetbreads”GAME MEAT:
Alligator, Bison (buffalo), Caribou, Elk, Goose, Muscovy duck, Pheasant, Quail, Reindeer, Venison, Wild boar, Wild turkeyFISH:
Bass Bluefish, Cod, Drum, Eel, Flatfish, Grouper, Haddock, Halibut, Herring, Mackerel, Monkfish, Mullet, Northern pike, Orange roughy, Perch, Red snapper, Rockfish, Salmon, Scrod, Shark, Striped bass, Sunfish, Tilapia, Trout, Tuna, Turbot, Walleye, Shellfish: Abalone, Clams, Crab, Crayfish, Lobster, Mussels, Oysters, Scallops, ShrimpFRUITS:
Apple, Apricot, Avocado, Banana, Blackberries, Blueberries, Boysenberries, Cantaloupe, Carambola, Cassava melon, Cherimoya, Cherries, Cranberries, Figs, Gooseberries, Grapefruit, Grapes, Guava, Honeydew melon, Kiwi, Lemon, Lime, Lychee, Mango, Nectarine, Orange, Papaya, Passion fruit, Peaches, Pears, Persimmon, Pineapple, Plums, Pomegranate, Raspberries, Rhubarb, Star fruit, Strawberries, Tangerine, WatermelonVEGETABLES:
Artichoke, Asparagus, Beet greens, Beets, Bell peppers, Broccoli, Brussels sprouts, Cabbage, Carrots, Cauliflower, Celery, Collards, Cucumber, Dandelion, Eggplant, Endive, Green onion, Kale, Kohlrab, Lettuce, Mushrooms, Mustard greens, Onions, Parsley, Parsnip, Peppers (all kinds), Pumpkin, Purslane, Radish, Rutabaga, Seaweed, Spinach, Squash (all kinds), Swiss chard, Tomatillos, Tomato (actually a fruit, but most people think of it as a vegetable), Turnip greens, Turnips, WatercressNUTS AND SEEDS:
Almonds, Brazil nuts, Cashews, Chestnuts, Hazelnuts (filberts), Macadamia nuts, Pecans, Pine nuts, Pistachios (unsalted), Pumpkin seeds, Sesame seeds, Sunflower seeds, WalnutsNUT BUTTERS:
Almond butter, Sunflower seed butterOILS: (≤4 TB/DAY)
Olive oil, Coconut oil, Grapeseed oil, Flaxseed oilTREATS/SWEETS:
Dried fruit (≤ ¼ cup/day), Dark chocolate chips (use sparingly)
Trail mixes (homemade, watch portions of nuts and dried fruitVery little milk, the milk I do get is goat milk that I use to scrambled eggs in the morning and butter from pastured raised cows. Vegetables and fruits give you all the nutrition you need that you get through grains anyways so the toughest part for me was not eating bread.
FOODS TO AVOID
GRAINS
Barley (barley soup, barley bread, and all processed foods made with barley), Corn (corn on the cob, corn tortillas, corn chips, corn starch, corn syrup or high fructose corn syrup), Millet Oats (steel-cut oats, rolled oats, and all processed foods made with oats), Rice (brown rice, white rice, wild rice, rice noodles, bas mati rice, rice cakes), Rice flour (all processed foods made with rice), Rye (rye bread, rye crackers, and all processed foods made with rye), Sorghum Wheat (bread, rolls, muffins, noodles, crackers, cookies, cake, doughnuts, pancakes, waffles, pasta, spaghetti, lasagna, wheat tortillas, pizza, pita bread, flat bread, and all processed foods made with wheat or wheat flour), Cereal Grainlike Seeds: Amaranth Buckwheat QuinoaDAIRY
All processed foods made with any dairy products
Butter, Cheese, Cream, Dairy spreads, Frozen yogurt, Ice cream, Ice milk, Low-fat milk, Nonfat dairy creamer, Powdered milk, Skim milk, Whole milk, YogurtLEGUMES
Adzuki beans, Black beans, Broad beans, Fava beans, Field beans, Garbanzo beans, Horse beans, Kidney beans, Lima beans, Navy beans, Pinto beans, Red beans, White beans, Black-eyed peas, Chickpeas, Lentils, Peas, Miso, Peanut butter, Peanuts, Snowpeas, Sugar snap peas, Soybeans and all soybean products, including tofu
- sine0
wow. great post man.
yeah, i've been struggling with this ulcer since end of november last year. the symptoms are just so debilitating. wqas off work for 2 weeks when it was at it's worse. my doctor prescribed an anti-bacterial medication, and muscle relaxer for the cramps. initially it worked really well, but then returned much worse after a month. he did mention some basic diet changes... spicey food, rich food, avoiding certain medications that are abrasive, etc.
it wasn't until i just got really "sick and tired" of it that i actively changed my diet. my girl helped a lot with research and helping me buy the right kinds of food. also taking note of the things that make me feel ill, and the things that i can eat and still be comfortable.
my gf's got this encyclopedia written by a dietitian... basically you look up symptoms in the index and it points you to diet based solutions and supplements and explains what it does for you. i'll get the name of the author. helped a lot.
interesting about the beans. i like beans a lot and thought it worked for me for the most part. i don't use a lot of milk or cheese. i have been using a dairy-based pro-biotic supplement to help keep things healthy down there. and wholegrain bread i'm very happy with, as well as wholegrain, unprocessed cereal to start me off in the mornings. any other processed wheat-based food i've been avoiding. i eat quite a bit of game (red meat) and chicken and have worked more fresh fish into my diet. and then of course lots of vegetables and fruit during the day.
i've never paid attention to my diet before, but this really forced me to. guess i just have to stick to it and the weight- and muscle-gain will come with time.
- it's Patrick Holford - Optimal Nutrition. i don't follow any strict diet, but it gave me the right direction.sine
- Thanks for the book info, I'll check it out. Also, keep in mind we basically have a wound in our gut. It's going to take some time to heal...IRNlun6
- .. time to heal. Looks like your're doing the right things though. I'm jealous of all the wild game you have access to out there.IRNlun6
- albums0
1 - 12 oz curl
1 - 11 oz curl
1 - 10 oz curl
1 - 9 oz curl
1 - 8 oz curl
1 - 7 oz curl
1 - 6 oz curl
1 - 5 oz curl
1 - 4 oz curl
1 - 3 oz curl
1 - 2 oz curl
1 - 1 oz curlRepeat as necessary
I call it the "Virgil's Root Beer / Cream Soda Diet".
- sometimes I do this upwards of 4 times a day... strenuousalbums
- instrmntl0
I may try this soon.
- the barstarzz guys are awesomeHombre_Lobo
- who the fuck has the time for this shit? the unemployed? the jailed?_niko
- timeless0
Situps on an exercise ball (crazy core)
Squats with the ball between my back and the wall (for proper squat form)
Bent over bench dumbell row (for back)
Bench press
(three sets of the above, four if able)
then any kind of cardio
- mg330
I may have mentioned in this thread or another one that my wife and I switched to a cheaper gym that's a 2 minute walk from our house in Chicago. I've been going more regularly the past couple weeks than I have in a long time, and it's great to see my wife committing to it too.
So, don't laugh that I googled "Ryan Gosling workout" but I was curious what he did for recent movies where he was in really great shape. He's the same height and avg. weight as me, and if I was ever anywhere near the size he was lately, I'd be thrilled with that.
I found this, and I've gone through the first 3 days of the workouts, and really enjoying it. This is a switch from a super-set 4 day a week workout I was doing for a while, so the change is nice. The leg workout kicked my ass. I always avoid legs in the winter because I snowboard just about every weekend, and mostly just jog, so throwing that in there was brutal.
http://getmascular.blogspot.com/…
Monday: Back and Biceps - 4 sets of 12 each.
Standing Dumbbell Bicep Curl
Cable Lat Pull down
Lying Bicep Curl (Facing Bench)
Cable Seated Row
One Arm Dumbbell Row
One Arm Concentration CurlTuesday: Lower Body - 4 sets of 12 each
Dead lifts with Barbell
Barbell Squat
Leg Curl Machine
Leg Press Machine
Dumbbell Lunge
Seated Calf RaiseWednesday: Rest
Thursday: Chest and Triceps - 4 sets of 12 each
Decline Barbell Bench Press
Flat Barbell Bench Press
Incline Barbell Bench Press
Triceps Dip
Cable Peck Fly
Triceps Cable Extension with RopeFriday: Abs and Core - 4 sets of 12 each
Ab Twist with Plate or Ball
Hanging Leg Raise
Back Extension
Ab Crunch with Stability Ball
Oblique Dumbbell Side BendSaturday: Shoulders - 4 sets of 12 each
Seated Bent Over Shoulder Raise
Military Press with Barbell
Lateral Raise with Dumbbells
Barbell Shrug
Single Arm Shoulder Press--
The first three workouts have taken about an hour to get through. I'm trying to decide whether I want to do the workouts as planned through each week, or just do them every other day with a day of cardio in between. I like to jog outside, and spend at least one day a week doing intervals on a treadmill. When I mentioned that enjoyment of competing against myself, intervals do that perfectly. I like to increase the minute sprint speeds by .2 miles an hour for each sprint, so by the time I'm done it's a huge mental and physical challenge to get that last sprint in when my legs are going like crazy.Here's another thing that seems to be motivating me. Coincidently I've been wearing tank tops quite a bit since it's been warmer, and it's actually really motivating to see all of my arms and shoulders casually throughout the day, and kind of realize that good workouts and a better diet will hopefully help them look a lot better.
