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  1. #1
    I don't know barbaro's Avatar
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    Milkman's Training Journal

    Those that have seen me know, I have a good amount of fat. In fact, since coming to South-East Asia I've gained at least 35+ lbs. Mostly due to beer, I believe. It's not healthy.

    So, this week, I went back to the gym for the first time in a very long time. I think it may have been 2 years. Terrible.

    As soon as I went back to the gym I used to go to, I felt good mentally. Because it's been so long I am starting off slow. Then, I'll work my way up in intensity and during, etc.

    My first weight training day was Friday, June 27th. Today, June 30th, I did 35 minutes of moderate cardio.

    Just a warm up to get the body and muscles moving last Friday.


    Chest: DB press. smaller weights - to slightly heavier - slightly heavier. About 3 X 12-14

    Back: Lat Pull Downs (bar), smaller - heavier - heavier - in front 6, behind back 6, Palms Out (PO)

    Chest: Vertical press (machine) same rep ratio.

    Triceps: Push down (rope) 2 X 8, 3rd to failure

    Biceps: Sitting DB Curls 3 X 8-9

    Shrugs: DBs, 4 X ~25

    Legs: Horizontal Leg Press, same ratios.


    Moderate cardio for 10 min. on exercise bike after the weight training.


    This was a very limited workout. Only one back exercise.


    Later today, I'll post my old splits with all exercises and rep ratios for

    Chest/tris
    Back/bis
    Shoulders
    Legs

    In the past I would hit only muscle group once per week. But this required going to the gym 5 days per week (with cardio) and that can lead to burnout and boredom. But now I'll probably do a 3 day per week split, so I'll probably do

    Monday Day 1: Chest/Tris/Shoulder

    Tuesday Day 2: Rest

    Wednesday: Day 3: Back/Bis

    Thursday: Day 4: Cardio (HIIT)

    Friday: Day 5: Rest

    Saturday: Day 6: Legs

    Sunday: Day 7: Rest


    If I have to separate Cardio (exercise bike) 2 days before Legs, I can switch the schedule around. I should add one more day of rest or put legs in between Chest and Back days because of synergy.


    Supplements: Protein sources from food only (+ vitamins, fish oil, b-complex)

    Pre-workout meal
    Post Workout Out 1
    Post Workout Out 2
    Last edited by barbaro; 30-06-2008 at 01:23 PM.
    ............

  2. #2
    punk douche bag
    ChiangMai noon's Avatar
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    you quit drinking as well?

  3. #3
    Thailand Expat reinvented's Avatar
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    good on yer snaff
    i'm gonna start one of these to
    inspirational

    im in pretty much the same situation as you weight gain wise and the reasons for it, but enough about me

    need to watch the diet, and consistency is the main thing
    unforunately you also gott lay off the beer too

    good luck
    we won it at wemberlee
    we on it in gay paree...

  4. #4
    Thailand Expat reinvented's Avatar
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    Quote Originally Posted by Milkman
    Tricep: Push down (rope) 2 X 8, 3rd to failure Bicep: Sitting DB Curls 3 X 8-9 Shrugs: DBs, 4 X ~25 Legs: Horizontal Leg Press, same ratios.
    stop with the vanity exercises and squat something, wont help the weight but more useful and will burn more calories

  5. #5
    I don't know barbaro's Avatar
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    Quote Originally Posted by ChiangMai noon View Post
    you quit drinking as well?
    No, sir. No intention to, neither. I also won't be changing diet that much.

    I will not be chasing protein, like I have in the past. It's expensive and time consuming. I will probably have a daily intake of .5 grams per pound. This is fine. I am not competing and joints, muscle, and heart health is also a major motivation for me.

  6. #6
    punk douche bag
    ChiangMai noon's Avatar
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    ^
    i have stopped because i find it impossible to get any training done when i'm drinking.

    you also lose the weight 5 times quicker.

    i have started doing weight again and bought a punchbag.

    my midi gum is in my garden.

  7. #7
    I don't know barbaro's Avatar
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    Quote Originally Posted by reinvented View Post
    Quote Originally Posted by Milkman
    Tricep: Push down (rope) 2 X 8, 3rd to failure Bicep: Sitting DB Curls 3 X 8-9 Shrugs: DBs, 4 X ~25 Legs: Horizontal Leg Press, same ratios.
    stop with the vanity exercises and squat something, wont help the weight but more useful and will burn more calories
    I will add squats and deadlifts into my routine after about 2 weeks. I have to go slow because it's been so long. (That's why I did horizontal leg press.) Also, I firmly believe in using as much free weights as possible, as opposed to nautilas/machines.

    I'll post a very detailed split involving 5+ exercise for Shoulders (front, middle, back deltoids), back, chest, legs, etc.

    My training routine in general once I get going:

    Reverse Pyramids to maximum failure.

    This will allow you a 25 minute weight training workout that will knock your ass down. But the results will be very good. To each their own, of course.

  8. #8
    I am in Jail

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    should do more cardio and less of the weights, if you are wanting to burn fat off. I do an hour cardio followed by 15 to 20 mins of weight lifting. 5 days per week.
    And definitely stay off the booze or rather drink less to start off with.

  9. #9
    I don't know barbaro's Avatar
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    Quote Originally Posted by Travelmate View Post
    should do more cardio and less of the weights, if you are wanting to burn fat off. I do an hour cardio followed by 15 to 20 mins of weight lifting. 5 days per week.
    And definitely stay off the booze or rather drink less to start off with.
    I agree with you, Travelmate. I may add one more day of cardio, and/or add the extra day after a Chest Day. I can adjust this also. Adding cardio, etc. I won't be taking much rest between the different exercises, the heart with be beating quickly. In general with this workout and minor changes in how I eat (not necessarily what I eat) should get the fat off. But it will be slowly and I'm in no hurry.

    I agree with CMN that:

    i have stopped because i find it impossible to get any training done when i'm drinking.

    you also lose the weight 5 times quicker.

    i have started doing weight again and bought a punchbag.

    my midi gum is in my garden.
    Beer (booze) hinders motivation, gains, and the ability to lose fat and gain muscle. So, true. But that's the way it is.

    I think the punching can really be a good workout.

  10. #10
    I am not in Jail AntRobertson's Avatar
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    Here's an interesting website: Exercise Encyclopedia Videos » CoopersGuns Health, Fitness & BodyBuilding

    Probably more helpful to beginners (not to much of use to anyone who already knows what they are doing) but it's interesting how it breaks down the muscle group(s) and exercises and shows videos for each to give an idea of correct technique etc.

    I sometimes use it just to double check that my form's ok.

  11. #11
    I am in Jail

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    the real problem is when your mates call you for a drink. Hard to say no.

  12. #12
    I don't know barbaro's Avatar
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    Quote Originally Posted by Travelmate View Post
    the real problem is when your mates call you for a drink. Hard to say no.
    I have no intention of eliminating beer. Although for work, and other reasons, I may drink less. But there is no plan to reduce beer at this time.

    I am also not going to weigh myself, as I've never believed the scale is a good way to calculate any gains, or lack of.

  13. #13
    Thailand Expat reinvented's Avatar
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    Quote Originally Posted by Milkman
    My training routine in general once I get going: Reverse Pyramids to maximum failure. This will allow you a 25 minute weight training workout that will knock your ass down. But the results will be very good. To each their own, of course.
    sound like a good idea, i like pyramids too
    perhaps look into body for life approach or a 5X5
    search for stronglifts.com or madcow 5X5
    not sure about reverse pyramids, wheteher the extra low weight reps are necessary

    Quote Originally Posted by Travelmate
    should do more cardio and less of the weights, if you are wanting to burn fat off. I do an hour cardio followed by 15 to 20 mins of weight lifting. 5 days per week. And definitely stay off the booze or rather drink less to start off with.
    not entirely, shouldnt leave the weights out, but do do the cardio as well

  14. #14
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    Quote Originally Posted by reinvented
    not entirely, shouldnt leave the weights out, but do do the cardio as well
    weights are still included. just looking to firm up rather than bulk up.

  15. #15
    I don't know barbaro's Avatar
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    [quote=reinvented;675636]
    Quote Originally Posted by Milkman
    My training routine in general once I get going: Reverse Pyramids to maximum failure. This will allow you a 25 minute weight training workout that will knock your ass down. But the results will be very good. To each their own, of course.
    sound like a good idea, i like pyramids too
    perhaps look into body for life approach or a 5X5
    search for stronglifts.com or madcow 5X5
    not sure about reverse pyramids, wheteher the extra low weight reps are necessary
    I have done 5 X 5. They seem to work great, as long as I keep track of the weight (how heavy, as opposed to the last workout). I think this goes for everything.

    I too, have wondered about the last lighter reps on Reverse Pyramids. But I am going to failure on the last set. If the weight is calculated/kept track off you can start off high and heavy (%) of your 1 rep max. Say, first set, 80%, second, 75-70, third, 60%. Some good results can happen. So many different ways, out there.

    I don't want to go too heavy, though.


    Later I'll post a program by a semi-pro. Only because he adjusts his training by week. He tries to trick the body from adapting.

  16. #16
    I don't know barbaro's Avatar
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    Did general upper-body today. Don't want to sound redundant, but I'll post what I did this morning. Strength is returning.

    I had to alter my routine of exercises because there were a few people using weights, benches, and machines that I wanted to use.

    In this order I did:

    Back: Lat Pull-down (behind neck) warm-up, then 2 x 12ish 3rd to failure

    Chest: Vertical Press, 2 x 10-12, 3rd to failure

    Back: Vertical sit-down row (bar) 2 x 10-12 3rd, to failure

    Chest: DB bench press 2 x 10-12, 3rd to "shaking"

    Shoulders: Shrugs 2 x 25-30, 3rd to failure

    Chest PecDeck 1 x 8-10, 2nd to failure

    Triceps: Standing pushdown (y-rope) 2 x 8, 3rd to failure

    Biceps: Sit-down curls "21s" 1 x 8-10, 2nd to failure

    Total workout time: 40 minutes


    Next time I do shoulders I'll try 5 out of the seven below:

    Military Press - anterior (front) deltoids
    Standing Flys (lateral) side deltoids
    Lying-flat DB rows (posterior) rear deltoids
    Upright rows (barbell) anterior (front) deltoids
    One arm DB raises (anterior) deltoids
    DB Front rows (anterior)
    Shrugs - Traps

    Better to do rear delts on back day, IMO.

  17. #17
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    u did all of above in 40 mins in a public gym?? Usually takes me over an hour and a half. when I was working out in California. Prefer to work out at home. Entire gym to myself.....

  18. #18
    I don't know barbaro's Avatar
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    Quote Originally Posted by Travelmate View Post
    u did all of above in 40 mins in a public gym?? Usually takes me over an hour and a half. when I was working out in California. Prefer to work out at home. Entire gym to myself.....
    Yes, in the morning it's not that crowded. Where I go, I would never consider going at night. It's insane. Packed. People swinging DBs around, and those long sticks to stretch. Have to wait to do anything.

    After 40 minutes your body starts producing the hormone cortisol, which actually can cause muscle to break down. Endurance athletes of course, will train longer for endurance.

    I move quickly. I probably take 60 second breaks or less between sets for recover. The heart usually stays beating.

    Depending on how much weight we lift, it's easy to over-train. Of course, endurance athletes train lighter, and for longer periods.

    I make sure I have a good Pre-work out meal that I finish 1 hour before. Plenty of carbs and about 40 grams of protein, then I have a Post work out 1 meal right after. I don't eat a post workout meal #2, ninety minutes later.

    I don't want to gain weight. I don't want a lot of mass.

  19. #19
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    yes night time is when I go.
    Understand about the cortisol, also been informed need to do cardio for minimum 45 mins before you actually start to burn fat. Nowadays I keep my weight training to max 20mins. Cardio 60mins. Works very well for me. But get boring fairly quickly.

  20. #20
    I don't know barbaro's Avatar
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    Quote Originally Posted by Travelmate View Post
    ....need to do cardio for minimum 45 mins before you actually start to burn fat.
    With HIIT (high intensity interval training) you can met the fat away in 20 minutes. Up to you of course. Many people prefer median and long term moderate cardio.

    HIIT, if done right with diet and the timing, will melt the fat away.

    Nowadays I keep my weight training to max 20mins. Cardio 60mins. Works very well for me. But get boring fairly quickly.
    Yes, it can get boring, and get boring quickly.

  21. #21
    Thailand Expat reinvented's Avatar
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    Quote Originally Posted by Milkman
    With HIIT (high intensity interval training) you can met the fat away in 20 minutes. Up to you of course. Many people prefer median and long term moderate cardio. HIIT, if done right with diet and the timing, will melt the fat away. Quote:
    you have to be reasonably fit to do HIIT
    45-60 mins of low intensity targets fat supplies rather than eating into muscle gains, even a fast walk can do this

  22. #22
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    Quote Originally Posted by reinvented View Post
    Quote Originally Posted by Milkman
    With HIIT (high intensity interval training) you can met the fat away in 20 minutes. Up to you of course. Many people prefer median and long term moderate cardio. HIIT, if done right with diet and the timing, will melt the fat away. Quote:
    you have to be reasonably fit to do HIIT
    45-60 mins of low intensity targets fat supplies rather than eating into muscle gains, even a fast walk can do this
    Bingo!

  23. #23
    I don't know barbaro's Avatar
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    ^ true ^ true, I believe.

    It just takes time.

    On HIIT you can do low-level HIIT if your not "fit."

    You do HIIT on an empty stomach, and you do not east for 1 hour until your finished.

    The body taps into fat for energy.

    20 minutes and the you will see differences quickly.


    To each their own of course. I know many who prefer low-mid-mod cardio for longer periods.

  24. #24
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    I envy you.

    I have been dead in the water for four weeks with a joint injury.

  25. #25
    I don't know barbaro's Avatar
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    Quote Originally Posted by chitown View Post
    I have been dead in the water for four weeks with a joint injury.
    Chi, was this related to lifting? I get the impression that you go, heavy.

    I started workout again with weights in large part because of my joints. I want to better, and more muscle to support them.

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