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Reload this Page Milkman's Training Journal
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Health, Fitness and Hospitals in Thailand Feeling ill? Need some Vitamins? Want to get Fit? Where is the nearest Gym? Where is the nearest Sauna? Desperate need of Knowing where the Best Thai Hospital is? Looking for Lasik Surgery? Thinking of Plastic Surgery? Then this is the forum for you. From the best Thai Hospitals to the best Opticians. How much will you have to pay for that sex change and will your Health Insurance cover it?

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Old 01-07-2008, 05:17 PM   #21 (permalink)
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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
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Old 01-07-2008, 05:20 PM   #22 (permalink)
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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
Bingo!
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Old 01-07-2008, 10:46 PM   #23 (permalink)
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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.
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Old 01-07-2008, 11:02 PM   #24 (permalink)
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I envy you.

I have been dead in the water for four weeks with a joint injury.
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Old 02-07-2008, 08:56 AM   #25 (permalink)
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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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Old 02-07-2008, 10:44 AM   #26 (permalink)
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You do HIIT on an empty stomach, and you do not east for 1 hour until your finished.
can't do in my case. Home from work. Eat dinner. then go to gym.
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Old 02-07-2008, 12:09 PM   #27 (permalink)
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You do HIIT on an empty stomach, and you do not east for 1 hour until your finished.
can't do in my case. Home from work. Eat dinner. then go to gym.
You can do HIIT if you have not eaten for 3 hours.

I'm not advocating HIIT though. You already have your preference.
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Old 02-07-2008, 09:16 PM   #28 (permalink)
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Today, July 2nd:

Went for a fast paced walk for 1.5 hours.


(NNTR: no need to reply.)
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Old 02-07-2008, 09:22 PM   #29 (permalink)
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Yes weight lifting is how I injured myself.

I have consistently pushed myself to do very heavy weights with 6 to 8 reps per set. (15 to 20 sets per body part.) It seems those days are over.

If I am ever 100%, I think I will be doing lighter weigh with 20 plus reps. I plan to do light dumbbells more and also machine work instead of free weights. I will also focus on cardio and endurance training.

I have suffered three injuries since the beginning of the year. My joints can't take the heavy stuff anymore. This last one has even interfered with everyday task like turning a door knob, shifting gears and steering

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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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Old 02-07-2008, 09:48 PM   #30 (permalink)
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Yes weight lifting is how I injured myself.

I have consistently pushed myself to do very heavy weights with 6 to 8 reps per set. (15 to 20 sets per body part.) It seems those days are over.
Yeah, this is going heavy.

Quote:
If I am ever 100%, I think I will be doing lighter weigh with 20 plus reps. I plan to do light dumbbells more and also machine work instead of free weights. I will also focus on cardio and endurance training.

I have suffered three injuries since the beginning of the year.
This is a wake-up call, IMO. We are not in our early 20s anymore. A lot of guys who've been training for years, have stopped doing certain exercises, and reduced weights they used to use.

As we know, heavy, is actually hard on the the joints.

Quote:
My joints can't take the heavy stuff anymore. This last one has even interfered with everyday task like turning a door knob, shifting gears and steering
Adapt and go lighter. Just MO. It isn't worth interfering and ruining, your quality of life.

It sounds like your joint injury was upper body, perhaps arm related.

Best of luck on recovery. Patience needed on recovery.
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Old 02-07-2008, 09:54 PM   #31 (permalink)
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I want to get back to it. I can only do leg work and some cardio at this point. Anything else is quite painful and results in me taking pain killers.

I am hoping to be lifting again in 2 to 4 more weeks, but not counting on it.

Light weights are just as good with more reps. also it is not in the least bit damaging to your joints.
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Old 02-07-2008, 10:02 PM   #32 (permalink)
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I want to get back to it. I can only do leg work and some cardio at this point. Anything else is quite painful and results in me taking pain killers.
You should not even be touching weights, IMO.

It's not worth it.

Quote:
I am hoping to be lifting again in 2 to 4 more weeks, but not counting on it.
Maybe you can, but be extra sure.

You can tell what your injury is if you want. What exercise(s)?

I post on 2 health/BBing forums.

What's funny is that I was invited to be a Mod on one major, BB forum. I said, "maybe later." I guess a fat f*ck like me, who pretends to have knowledge is good enough. In fact, most posters on BBing forums are likely like me, with just a few that are shredded, and very, very knowledgeable.

Some mods and posters on these forums have extensive knowledge on medical/nutrionts/supps/health/BBing.
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Old 03-07-2008, 07:45 AM   #33 (permalink)
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I'm trying out a muscle shock routine to try and kick start my muscles again. There haven't been many gains in the last 6 months. Got stuck on a plateau.

Monday Dumbbell Bench Press Heavy weights, 3 x 10, 10, 8 (heavier on the final set) reps
Tricep Dip Move the handles out wider to focus more on the chest. Lean forward. 3 x 10 reps
Incline Dumbbell Bench Press Bench at a 30 degree angle. 3 x 10 reps Lying Tricep Extension (skullcrusher) Focus on form, keep your elbows in. 3 x 10 reps
One Arm Dumbbell Extension Standing or seated, doesn't matter. 3 x 10 reps
Tricep Extension Heavy weights. 3 x 8-10
Barbell Front Raise Use either 1 dumbbell or a barbell. 3 x 10 Dumbbell Lateral Raise Form is important here not weights. 3 x 10 reps

Tuesday Wide Grip Pull Up Assisted pull up if needed/Lat pull down. 3 x 10 reps
Lat Pull Down 3 x 10 reps
Straight Arm Lat Pull Down 3 x 10 reps
Reverse Fly Either use the machine or dumbbells. 3 x 10 reps Upright Row 3 x 10 reps
Standing Barbell Curl Load up for heavy weights, 3 x 8-10 reps Preacher Curl 3 x 10 reps
Incline Dumbbell Curl 45 degree incline bench, 3 x 10 reps

Wednesday Squat Heavy squats 4 x 10, 10, 10, 8 reps Dumbbell Lunge 3 x 8 on each leg
45 Degree Leg Press Heavy again, 3 x 10 reps Leg Curl 3 x 10 reps
Leg Extension Heavy sets. 3 x 6-10
Standing Calf Raise Very heavy sets! Adding weight after each set. 5 x 10, 10, 8, 6, 4 reps
Seated calf Raise 5 x 10 reps

Thursday Barbell Bench Press Add weight after every set. 4 x 10, 10, 8, 6
Dumbbell Flys Every 2nd week superset these dumbbell flys with the barbel bench press. 3 x 10 reps
Cable Crossovers Cross hands right over and hold for 1 second for each rep. 3 x 10 reps
Close Grip Bench Press Heavy. 4 x 10, 10, 8, 8
Lying Dumbbell Extension 3 x 10 reps
Tricep Kickback Make sure you use good form! 3 x 10
Seated Dumbbell Press 3 x 10 reps
One Arm Cable Lateral Raise 3 x 10 reps

Friday Seated Row 4 x 10 reps
Bent Over Barbell Row 3 x 10 reps
Bent Over Row 3 x 10 reps
Cable Curl 3 x 8-10 reps heavy
Concentration Curl 3 x 10 reps
Reverse Barbell Curl This is put in to hit your forearms as well. 3 x 10 reps
Upright Row (or spics)3 x 10 reps

Plus warmup cardio and finishing cardio ~40-60minutes a day.

It's a tough workout and I feel it a lot. First time in months I'm getting home and I am feeling tired and ready to relax. Mornings are a little hard to get up as well.

Stick this out for four weeks and see how I am doing. Can't do much more than that or I will be permanently tired.

I moved from my old routine to a 3x3 for four weeks then a 5x5 for a couple of weeks then onto this. Hopefully the change in routine and workout will get my body working again.

-- Got this routine from Muscle and Strength

Sorry for jumping on your thread there Milky but everybody else had joined in.
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Old 03-07-2008, 08:40 AM   #34 (permalink)
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I'm trying out a muscle shock routine to try and kick start my muscles again. There haven't been many gains in the last 6 months. Got stuck on a plateau.


By gains, do you mean strength or mass? (Or, both?)

5 days a week on the weights is a lot. Do you do this cardio everyday?


Quote:
Sorry for jumping on your thread there Milky but everybody else had joined in.
Please jump in mrsquirrel. The more the merrier on this thread. I decided to exercise again mainly for my health. Heart, joints, movement. I've become very lazy and my heartbeat (HB) had been beating faster, even when I lay in bed. I am assuming my cholesterol HDL/LDL levels and blood pressue (BP) are not good.

I am eating oats again with cinnamon, a banana per day, and 1/2 tablespoon of EVOO (Extra Virgin Olive Oil) with breakfast. Trying to cut down on saturated fats on animals, which I have done for several months.

As they say, "diet is everything."
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Old 03-07-2008, 09:17 AM   #35 (permalink)
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5 days a week on the weights is a lot. Do you do this cardio everyday?
Everyday but only for a month or so though. Then into a two day on one day of split routine.

Normal routine was a different muscle group every day plus cardio. Sat/Sun off.
Found I had reached a point where I wasn't going forward anymore.
Couldn't get any more on the bench press, squats,curls, just stuck there week in week out getting rather bored.

Read around and looked for what would offer me the best way of getting moving again. Joined a couple of body building forums and advice was to move to a 3x5 (with a few extras thrown in) and then onto a 5x5 (pyramids on the bench press and shoulders). Three day routine.
I did it for a while but found them boring and not very satisfying. Further discussions via PM with some big black dude was to give myself a month or so of hard training. He suggested I look up muscle shock and how to kick start my muslces again. Especially as I had been basically working them individually rather than in compound exercises.

So a month or so of this muscle shocking routine sounded like it fitted what I wanted to do. 2nd week into it and I am feeling it all over. First time in a long time I am coming out of the gm feeling that I have done some decent work.

No way could I keep it up for much longer than a month.

I came across an interesting article suggesting I setup a rolling routine - 3 weeks on before changing to the next one. Put in four different workouts and it will keep things fresh and make it more interesting at the gym.

Might well give that a go.
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Old 03-07-2008, 05:15 PM   #36 (permalink)
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Found I had reached a point where I wasn't going forward anymore. Couldn't get any more on the bench press, squats,curls, just stuck there week in week out getting rather bored.
Yeah, the body adapts. Changing routines, splits, exercises, weight ratios, rep ranges , and doing a "shock week" (supersets) periodically can help one break through plateaus. The body is very sneaky. It adapts, and then we have to change our routine to break through the barrier. Let us know how the new routine works.

Keep us posted.
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Old 04-07-2008, 12:29 PM   #37 (permalink)
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July 4th, 2008

Legs & Cardio

Odd to do both on the same day, but the leg lifting was only a warmup. I'm going very slow because of a left knee issue, and I feel some discomfort. It will be about 2 more weeks before moderate to heavier lifting on legs. Anyway, here is the warmup.

Warmup - Body Squats, no bar, no weight
Squats - bar only 3 X 10
Sitting Leg raise - 2 X 12

Standing Calf raises - no weight, with wooden plank
One Legged Standing Calf Raises - no weight
One Legged Standing Calf Rasies - 10 lbs.
Sitting Calf Raises - no weight
Horizontal Leg Press (machine) light weight, 3 X 12-15

Will add lunges and Roman Squats and others in future.

Moderate Cardio (HB ~120-130 per minute) Stationary exercise bike

Cardio 28-30 minutes:

Total time: 41 minutes
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Old 04-07-2008, 01:58 PM   #38 (permalink)