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  1. #76
    Thailand Expat Black Heart's Avatar
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    Quote Originally Posted by Storekeeper View Post
    ^
    Your routine is something very similar to what I was doing from roughly 1979-2004. It's a good healthy routine and keeps you buff without too much effort.
    25 years. That's experience.

    Hoping to slowly work back into it first by getting into a 3 day a week routine.
    Speaking of 3-day per week routine, I have decided to start 5 X 5, after talking with a guy last night. I've read about it a few times before. Now seems like the time to change it up for a couple months or so.

    I will incorporate Deads and the Barbell Row (heavier weight) into my Chest-Back day this Saturday. About 2 months ago, I started doing a day for Bis / Tris / separately. It's worked for growth.

    After a week or two I'll make the complete switch to 5 X 5.

    Today I did legs.

    Pre-work out meal: 3 eggs (scrambled) and 1/2 of of 1/2 cup of oats w/ cinnamon.

    After waking up, a freshly squeezed lime in 10-11 oz. of warm water. I packet of non-sugar yoghurt. In 3 separate glasses, a vitamin + vitamin C fizzy tablet in water, Magnesium fizzy tablet in water and Calcium and Vitamin D3 tablet in water.

    (I have a bottle of pills of Magnesium, Zinc, Calcium nitrate, a bottle of Vitamin B-complex, and a bottle of a Multi-vitamin & mineral, but I only take the Vitamin B-complex when in a drinking session and working the next day.)

    I take 5-6 grams of Creatine in warm water every morning for 3 months, then take a month off.

    So, after the 3 scrambled eggs and 1/2 of a 1/2 cup of oats w/ cinnamon for pre-workout,

    Started first set 1:50 minutes later. Total workout time 37 minutes.

    last 10 minutes of lifting session, I take 1,000 mg Vitamin C tablet to ward off Cortisol.

    Post-workout meal, 15 minutes after finish: 2 pieces of grilled chilled w/ 1/2 of a 1/2 cup of oats.

    90 minutes later, a protein shake w/ some BCAAs included. 25 grams a 1/4 of a 1/2 cup of oats. I'm avoiding simple carbs, high-glycemic carbs post workout. It puffs me up and bloats me.


    Today, Legs:


    Squats 1 + 4

    1 warm up set with only bar, no weights, then increasing pyramid load (because it's been a long time since I've done squats.

    Leg Extension
    X 2 (heavier weight, to a lactose burn).

    Calf-curls X 2 (heavier weight to a lactose burn)

    Sitting calf raises X 4(heavy weight) 4 sets = 50 reps total

    Standing calf raises X 4 (heavy weight) 4 sets = 37 for a total of 87 reps.

    Tomorrow: off

    Saturday: back - chest, incorporating Deads and BB rows.

  2. #77
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    Quote Originally Posted by somtamslap
    The other day I bent over
    Calling bullshit on that one fatboy.

  3. #78
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    Pre-work out meal: 3 eggs (scrambled) and 1/2 of of 1/2 cup of oats w/ cinnamon.
    After waking up, a freshly squeezed lime in 10-11 oz. of warm water. I packet of non-sugar yoghurt. In 3 separate glasses, a vitamin + vitamin C fizzy tablet in water, Magnesium fizzy tablet in water and Calcium and Vitamin D3 tablet in water.
    (I have a bottle of pills of Magnesium, Zinc, Calcium nitrate, a bottle of Vitamin B-complex, and a bottle of a Multi-vitamin & mineral, but I only take the Vitamin B-complex when in a drinking session and working the next day.)
    I take 5-6 grams of Creatine in warm water every morning for 3 months, then take a month off.
    last 10 minutes of lifting session, I take 1,000 mg Vitamin C tablet to ward off Cortisol.
    Post-workout meal, 15 minutes after finish: 2 pieces of grilled chilled w/ 1/2 of a 1/2 cup of oats.
    90 minutes later, a protein shake w/ some BCAAs included. 25 grams a 1/4 of a 1/2 cup of oats.

    thats all very well, but what do you take to combat your OCD problem?

  4. #79
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    There are two main types of workout.

    The first is to use medium weights to maintain / improve athleticism and prevent age deterioration of muscle function. I do this 2-3 times per week and find it pleasurable.

    The second is to suffer from mild or severe bigorexia / muscle dysmorphia, whereby you feel a psychological need to have abnormally large muscles, and spend copious amounts of time grunting, snarling, and aggressively slamming heavy weights to the ground at the end of each set in order to achieve your desired appearance and physical gravitas.

  5. #80
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    SIGNS OF BIGOREXIA:

    Overexertion at the gym
    Working out compulsively
    Abuse of supplements and constant drinking of protein shakes
    Irritability and angry outbursts
    Depression and mania
    Panic if you miss your gym session
    You miss important events - like family outings so you can work out

    Bigorexia: Body Image Disorder For Men Is On The Increase - Is It A Real Thing?

  6. #81
    Head Skivvie Stacker Storekeeper's Avatar
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    Quote Originally Posted by Black Heart View Post
    Pre-work out meal: 3 eggs (scrambled) and 1/2 of of 1/2 cup of oats w/ cinnamon.

    After waking up, a freshly squeezed lime in 10-11 oz. of warm water. I packet of non-sugar yoghurt. In 3 separate glasses, a vitamin + vitamin C fizzy tablet in water, Magnesium fizzy tablet in water and Calcium and Vitamin D3 tablet in water.

    (I have a bottle of pills of Magnesium, Zinc, Calcium nitrate, a bottle of Vitamin B-complex, and a bottle of a Multi-vitamin & mineral, but I only take the Vitamin B-complex when in a drinking session and working the next day.)

    I take 5-6 grams of Creatine in warm water every morning for 3 months, then take a month off.

    So, after the 3 scrambled eggs and 1/2 of a 1/2 cup of oats w/ cinnamon for pre-workout,

    Started first set 1:50 minutes later. Total workout time 37 minutes.

    last 10 minutes of lifting session, I take 1,000 mg Vitamin C tablet to ward off Cortisol.

    Post-workout meal, 15 minutes after finish: 2 pieces of grilled chilled w/ 1/2 of a 1/2 cup of oats.

    90 minutes later, a protein shake w/ some BCAAs included. 25 grams a 1/4 of a 1/2 cup of oats. I'm avoiding simple carbs, high-glycemic carbs post workout. It puffs me up and bloats me.
    I was never really into all the supplement stuff, watching the diet and trying to get huge. I had a day job, like now, and working out was just to stay in shape and keep the weight off. I don't eat any different now than back in the old days but the weight has crept on due to inactivity and getting older. The metabolism will increase and the weight will come off with time.

    Forgot to mention I used to do about 20 minutes of stretching before starting the workout. Unlike somtamslap I never had the urge for a wank until after the workout was finished.

  7. #82
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    Quote Originally Posted by taxexile View Post
    Pre-work out meal: 3 eggs (scrambled) and 1/2 of of 1/2 cup of oats w/ cinnamon.
    After waking up, a freshly squeezed lime in 10-11 oz. of warm water. I packet of non-sugar yoghurt. In 3 separate glasses, a vitamin + vitamin C fizzy tablet in water, Magnesium fizzy tablet in water and Calcium and Vitamin D3 tablet in water.
    (I have a bottle of pills of Magnesium, Zinc, Calcium nitrate, a bottle of Vitamin B-complex, and a bottle of a Multi-vitamin & mineral, but I only take the Vitamin B-complex when in a drinking session and working the next day.)
    I take 5-6 grams of Creatine in warm water every morning for 3 months, then take a month off.
    last 10 minutes of lifting session, I take 1,000 mg Vitamin C tablet to ward off Cortisol.
    Post-workout meal, 15 minutes after finish: 2 pieces of grilled chilled w/ 1/2 of a 1/2 cup of oats.
    90 minutes later, a protein shake w/ some BCAAs included. 25 grams a 1/4 of a 1/2 cup of oats.

    thats all very well, but what do you take to combat your OCD problem?
    Indeed...
    Like most things in the Western existence - overthought and institutionally scheduled, which is not healthy.

  8. #83
    Head Skivvie Stacker Storekeeper's Avatar
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    If you put a little effort into it one side effect of lifting weights is your back gets a little broader and your shoulders get a little bigger which helps to make your belly look smaller than it actually is ...

  9. #84
    Thailand Expat Black Heart's Avatar
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    Quote Originally Posted by thaimeme View Post
    Quote Originally Posted by taxexile View Post
    Pre-work out meal: 3 eggs (scrambled) and 1/2 of of 1/2 cup of oats w/ cinnamon.
    After waking up, a freshly squeezed lime in 10-11 oz. of warm water. I packet of non-sugar yoghurt. In 3 separate glasses, a vitamin + vitamin C fizzy tablet in water, Magnesium fizzy tablet in water and Calcium and Vitamin D3 tablet in water.
    (I have a bottle of pills of Magnesium, Zinc, Calcium nitrate, a bottle of Vitamin B-complex, and a bottle of a Multi-vitamin & mineral, but I only take the Vitamin B-complex when in a drinking session and working the next day.)


    last 10 minutes of lifting session, I take 1,000 mg Vitamin C tablet to ward off Cortisol.
    Post-workout meal, 15 minutes after finish: 2 pieces of grilled chilled w/ 1/2 of a 1/2 cup of oats.
    90 minutes later, a protein shake w/ some BCAAs included. 25 grams a 1/4 of a 1/2 cup of oats.

    thats all very well, but what do you take to combat your OCD problem?
    Indeed...
    Like most things in the Western existence - overthought and institutionally scheduled, which is not healthy.
    Seriously, I have not put much thought into this. Over the years, I feel that this helps. Insitutionally scheduled? Only on days I lift. Not healthy? I think the vitamins and yoghurt and cinnamon are healthy. The other stuff have not proven to be unhealthy.

  10. #85
    Thailand Expat KEVIN2008's Avatar
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    I Gym exercise 3-4 days every week....My BP is perfect, my cholesterol is perfect...etc. good food choices and exercise is a way to ensure you are prolonging your life....i do agree exercising hardcore is overrated. I would prefer walking/cycling etc. but the Irish climate for most of the year is crap.


  11. #86
    Head Skivvie Stacker Storekeeper's Avatar
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    Couple of under 30 guys at work take all kinds of supplements, protein powder and creative. I tell'em it's a waste of money. All you do is piss and shit that stuff out.

    An advantage they have today over us old geezers is everything is on YouTube. Want to learn how to do bent over rows properly ... Youtube it.

  12. #87
    Thailand Expat Black Heart's Avatar
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    Quote Originally Posted by Greenery View Post
    There are two main types of workout.

    The first is to use medium weights to maintain / improve athleticism and prevent age deterioration of muscle function. I do this 2-3 times per week and find it pleasurable.

    The second is to suffer from mild or severe bigorexia / muscle dysmorphia, whereby you feel a psychological need to have abnormally large muscles, and spend copious amounts of time grunting, snarling, and aggressively slamming heavy weights to the ground at the end of each set in order to achieve your desired appearance and physical gravitas.
    Greenery,

    You only have 2 definitions? Based on what study?

    I think there are many more:

    Some people just want to move around, perhaps for some unknown or undiagnosed issue. These are the middle-aged and older.

    Some go to the gym as a social semi-health issue. They could workout at home, but but to a "fitness center" is something to do. This is particularly true at the more expensive centers.

    Then are are those who want to get bigger. They go to the "lifting gyms" where you don't often see cardio bunnies.

    Then there are those who are at the gym / fitness center for serious health motivations. They went to the Dr. and got some news / info and are motivated to change,

    There are other "groups" also.

  13. #88
    Thailand Expat Black Heart's Avatar
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    Here is a Mike Mentzer video on the deadlift. I assume, 1980's.

    This is not to promote Menzter's HIT workout, it's just a good example.


  • #89
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    Variety when it comes to exercise for me is the key.

    Cycling, climbing, walking, jogging and a few sessions on the weights.

    Whey protein shakes are good after training to increase recovery.

    Creatine was scary stuff for me, made me snap and become more aggressive.

  • #90
    Head Skivvie Stacker Storekeeper's Avatar
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    Quote Originally Posted by Chittychangchang View Post
    Creatine was scary stuff for me, made me snap and become more aggressive.
    Ripped Fuel had that same effect on me.

  • #91
    Thailand Expat Jesus Jones's Avatar
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    Handling 200kg at 120kph off road is exercise for me. My daughter keeps me fit and and I'm hoping the jogging will pay off.

  • #92
    Thailand Expat Black Heart's Avatar
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    Quote Originally Posted by Chittychangchang View Post
    Variety when it comes to exercise for me is the key.

    Cycling, climbing, walking, jogging and a few sessions on the weights.

    Whey protein shakes are good after training to increase recovery.

    Creatine was scary stuff for me, made me snap and become more aggressive.
    Chitty,

    I've read a lot about Creatine and have never read anything about increased aggressiveness with Creatine.

    The good thing on shakes is that most have some BCAAs and Glutamine. Mine has 5.5 gms of BCAAs and 4 gms of Glutamine. I think this is a small amount, but it's something.

    I only do shakes when I'm working a lot. I've always preferred just food like Chicken, etc.

    With my current schedule I am using shakes. Also make an OK snack with a few oats thrown in on a long work day.

    Today I did a Chest-Back. 35 minutes, but sweated in nearly 40 C heat with ceiling fans.

    My arms were also not fully recovered from my Bi/Tri Wednesday session. But they are 85%-90% recovered, if it's even possible to accurately gauge it.

    Chest

    BB incline bench press X 3 (heavy)

    BB flat bench press X 2 (heavy)

    Cable crossover X 4


    Back - I changed the order of exercises this week.

    Standing Push Down bar-cable X 3 (heavy)

    Mid-row X 3

    T-row X 1

    That was it. I need to rest.

  • #93
    Thailand Expat Black Heart's Avatar
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    Took 3 days off (partly because of work, but mostly because I was still recovering from doing Squats for the first time in several months (perhaps a year). I also got food poisoned from a restaurant from dinner last night and today, I had that achy miserable feeling while recovering.

    No cardio either.

    Tomorrow (Wednesday) Shoulders:

    Over head Press machine (heavy) X 3

    DB Over head Press X 1


    Upright Row (cable) X 4

    DB Side Raises 1 + 3 (possible 4 sets)

    I don't do BB rows because a year ago I injured my right elbow doing them. (I'm middle-aged).

    Over Head Y-rope Pull X 4

    For the rear delts, this exercise work very well for me.

    DB Shrugs - about 120+ reps

    These exercises and sets usually take 40-45 minutes. Sometimes 50 min.

  • #94
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    Woke up about 4-5 days ago unable to lift my left arm above shoulder level. Today is the first day since that it's feeling like back to normal. Was worried about any potential rotator cuff problems.

  • #95
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    Looks like Black Heart and Storekeeper are the only posters so far that rightfully might claim to be gym rats. I make that claim myself, since I have been regularly lifting weights and doing cardio since '90-'92. I remember my first workout. I signed up at Family Fitness (now 24 Hour Fitness) in Buena Park, CA. They offered new customers a free workout session with a trainer. I told him my goal was to work out 6 days/wk and do cardio as well as lift weights during every session. His suggestion was push-pull: chest, shoulders, Mon, Thu: back, bis/tris, Tue, Sat: legs, Wed, Sun. I obsessed with abs so would mix up machines, mats and ball crunches just about every day, followed by 25 minutes on an elliptical machine. Although I am now in Thailand, I still have my 24 Hour Fitness membership (which they grandfathered me into when they expanded) for $17/mo. It's cheaper than my Fitness Thailand membership but Fitness Thailand does come as close or closer to what an ideal gym should be like, given there's never a crowd. Americans know how to work out though. I really enjoy spin classes in Ca but Thais make me uncomfortable in classes. Also, I cringe when I see Thais wearing flip flops. I flip out (I've learned to control this behavior as it will invariably lead to a fight--and the Thais will gang up and try to kick me to death.-- My defense will be to get one on the ground, where he can't use his feet, and break his head in half with my fists. They're not used to using their hands and don't have half my size. Don't laugh, 2 years ago I was teaching English and 4 high school students kicked a fifth to death in a classroom during the lunch hour: classroom empty, unlocked, no teachers moderating. I could cry.) because they NEVER put weights back on the rack so that you easily find the dumb bell or bar bell you're looking for. Anyway, that's my bad as I learned long ago EVERYBODY is sloppy when it comes to gym behavior, i.e., putting weights back on the racks, wiping sweat off machines and benches. And then an amazing turnaround occurred: I started putting weights back for my own benefit and it worked. When you are really hyped up during your exercise/session, it's hard to slow down, breathe deep, relax long enough between sets to take advantage of that energy w/o overdoing it or doing it too quickly. So, I enjoy picking up weights and re-racking them for its own sake. It turns out, I'm more totally ready for my next set/exercise that way (as well as being less likely to injure myself).

    Question: what makes you feel guilty when it comes to exercise and workouts?

  • #96
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    Quote Originally Posted by wjblaney View Post
    Question: what makes you feel guilty when it comes to exercise and workouts?
    Missing a session make me feel very guilty, my sessions aren't anything to compared to yous guys but I still manage to do low level cardio on an exercise bike every day, my health has improved immeasurably in the last year as a result.

  • #97
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    Quote Originally Posted by Stinky
    Missing a session make me feel very guilty, my sessions aren't anything to compared to yous guys but I still manage to do low level cardio on an exercise bike every day, my health has improved immeasurably in the last year as a result.
    How many sessions per week are enough so you don't feel guilty? Some people only need 3. I needed 6, at one point. Then I started believing in cycling. Cycling is an important body building concept. It means taking time off. It means lightning up your sessions, gaining weight, losing weight, making your sessions longer, making them harder, then making them twice as hard, feeling guilty, feeling satisfied, feeling successful, feeling like a failure: repeat.

  • #98
    Head Skivvie Stacker Storekeeper's Avatar
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    Quote Originally Posted by wjblaney View Post
    Looks like Black Heart and Storekeeper are the only posters so far that rightfully might claim to be gym rats.
    Used to be but not so much anymore. Trying to get back into it though.

  • #99
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    Quote Originally Posted by Black Heart View Post
    Quote Originally Posted by Greenery View Post
    There are two main types of workout.

    The first is to use medium weights to maintain / improve athleticism and prevent age deterioration of muscle function. I do this 2-3 times per week and find it pleasurable.

    The second is to suffer from mild or severe bigorexia / muscle dysmorphia, whereby you feel a psychological need to have abnormally large muscles, and spend copious amounts of time grunting, snarling, and aggressively slamming heavy weights to the ground at the end of each set in order to achieve your desired appearance and physical gravitas.
    Greenery,

    You only have 2 definitions? Based on what study?

    I think there are many more.
    What I meant was, I think there are two main reasons why people lift weights, the first being for health, and secondly for appearance & vanity.

    I've never understood why people want to walk around with abnormally large muscles. It looks fake, like the male version of breast implants, and those that do it seem to be trying to build an "I'm it, you're shit" image to compensate for a flimsy self-esteem.

  • #100
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    Quote Originally Posted by wjblaney
    Cycling is an important body building concept. It means taking time off.
    Cycling is meditation on wheels. 20 miles into a ride and I'm in an advanced state of zen. I cannot recommend it enough.

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