Is to reasonable to try and from this to that in 2mo? *PICS* *fatty*

Discussion in 'Fitness & Nutrition' started by grue, Jul 17, 2006.

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  1. grue

    grue New Member

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    I was going through my web server and found a pic I put into the old shirt ninja thread, and it made me realise how much weight I've put on.


    Now:
    [​IMG]
    (no, I'm not really that pale, blame the cam)




    Then:
    [​IMG]




    I want to get back to looking like that as soon as I can without doing anything overly crazy.

    The plan I came up with and started as of about 2 hours ago:

    M/W/F: 40-60 minutes on exercise bike, medium resistance, medium pace (~400cal/hr according to the unit)
    T/TH/Sat: Lift (? No idea what to do in terms of which lifts)
    Sun: Lazy day.

    As for foods, I had about a cup and a half of 2% cottage cheese when I got home, I was planning on a chicken breast and a can of corn for lunch, and maybe a turkey and roast beef sandwich for dinner.

    Any suggestions on changes to that, or should it do? :dunno:
     
  2. michael

    michael FLORIDA > *

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    sure.. cardio seems good.

    tues -
    1. flat bench
    2. flys
    3. incline
    4. cg bench
    5. pushdowns or skull crushers

    thurs
    1. deadlifts
    2. bent over rows
    3. lat pulldowns
    4. seated db curls
    5. seated hammer curls

    sat.
    1. squats
    2. ghr or hammy curls
    3. quad extensions or leg press
    4. some calf exercise*
    5. db shoulder press
    6. upright rows
    7. front/side raises
    8. shrugs**

    *you can move this to any day you choose
    **can be moved to back day if you feel that saturday has too much volume


    3-4 sets 6-10 reps for most everything.. you can ramp down the reps per set and up the total sets (i.e. 5x5) for the bigger compound movements (deads/squats/bench)

    also, alternate every 2 weeks if you want with the benching movements between db and bb
     
    Last edited: Jul 17, 2006
  3. grue

    grue New Member

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    :coold:

    I have no idea what the vast majority of that is, but I'll research.
     
  4. michael

    michael FLORIDA > *

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    i'll give you some links, gimme a minute to compile it
     
  5. hitmikey

    hitmikey DRIVEN FROM WITHIN

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    ibMaine:h5:andhisobsessionwiththearchives :rolleyes:
     
  6. michael

    michael FLORIDA > *

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  7. michael

    michael FLORIDA > *

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  8. grue

    grue New Member

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    Awesome, thanks.

    Any suggestions for dealing with muscle weirdness after lifting? I know that for example when I rock climb, later in the day or the next day my muscles will barely function it seems like, because they're so tight. How do you avoid that? Just more stretching?
     
  9. Genghis.Tron

    Genghis.Tron New Member

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    Where is that routine coming from ?
     
  10. michael

    michael FLORIDA > *

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  11. michael

    michael FLORIDA > *

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    drink a lot of fluid, eat enough throughout the day and post-workout.
    try some creatine..

    get 30-40g of protein in after your workout, too.

    a hot bath never hurts, either.. and try not to be too static after your workouts..stayin active will keep the blood floating and the lactic acid from collecting in your muscles
     
  12. michael

    michael FLORIDA > *

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    nowhere, in particular. just a few solid, simple movements. 3 big movements and 1-2 accessories for a wrap up. just a basic routine.
     
  13. grue

    grue New Member

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    :coold:

    I remember one time someone gave me some pill because I couldn't even type the next day at work after climbing. Some sort of muscle relaxant :rofl:
     
  14. michael

    michael FLORIDA > *

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    lol, just dont push yourself the first week, learn your way around the gym.. go light and be safe, otherwise you'll be sore for a week and you'll miss out on 3 days of lifts.. go LIGHT.
     
  15. grue

    grue New Member

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    Yeah, I'll take it pretty easy. Is the rule of thumb still "80% of max single lift" ~8-10 times when lifting?
     
  16. Genghis.Tron

    Genghis.Tron New Member

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    Why not suggest him a proven routine since there are so many ? Saturday has almost twice the volume of the other days and rear delt isn't really hit for example.
     
  17. michael

    michael FLORIDA > *

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    you're worried about rear delts? how about just some simlpe movements.. and this routine is proven. it's basic. deads/squats/bench and a few accessories. dont come trolling around in here, it's not gonna work.
     
  18. michael

    michael FLORIDA > *

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    rule of thumb is as heavy as you can go for as many reps as you can go with proper form ;) -- according to ronnie, at least :o
     
  19. Elfling

    Elfling New Member

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    FWIW I had the same reaction to Saturday- it seems like a shitton of volume compared to the rest.
     
  20. grue

    grue New Member

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    But the consensus is that should be doable? :dunno:

    How much weight do you suppose that'll involve losing?
     
  21. michael

    michael FLORIDA > *

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    yeah, but its legs + shoulders.. i'm not putting 5 chest exercises with 4 tricep exercises..

    i suppose moving shrugs to back day and calves to a random day would be good, too.. and would alleviate some of the saturday volume :)
     
  22. michael

    michael FLORIDA > *

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    cardio+working out+caloric deficit .. as much as you choose
     
  23. Genghis.Tron

    Genghis.Tron New Member

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    Yeah, since I disagree with you I'm a fucking troll :hsugh:
    There are plenty of routines that were made by people who know a lot more than you and me combined. There's even a sticky about it. If you want to go in the gym doing anything, fine, but since he isn't injecting anything he might want to try an effective routine...
     
  24. michael

    michael FLORIDA > *

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    please, explain to me how this is an ineffective routine. all you've said is that it's bad and then offered no explanation of why other than "there are other routines.." when you come in blabbing about unfounded bullshit for the sake of doing it, it becomes trolling.. at least offer some reason

    but i digress.. lets not turn this thread into a clusterfuck.. goal here is to help grue, so other constructive advice is more than welcomed
     
  25. Genghis.Tron

    Genghis.Tron New Member

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    I'd first switch the tris to another day since you're already hitting them with the bench, I'd switch it with the bis probably since back days usually involve hitting the bis. The 3rd day has a lot of volume when compared to the other days and it already has squats, so it's not a good idea to put more volume on that day. There's also no core work.
    But hey, my opinion on a plan isn't worth shit, I'm not a certified trainer but lots of em have made routines that work with skinny bastards or high level athletes. Take the lazy option, chose one that's already made up.
    I really like Westside for Skinny Bastard 2, there's also Christophers' routine which takes 3 days.
     
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