Because it was the only exercise I had done before starting the 5x5 SL programme. Yeah, I expect squat and dead to overtake it very soon though.
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The Fysical Phitness Thread
- Thread starter Psycho
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Because it was the only exercise I had done before starting the 5x5 SL programme. Yeah, I expect squat and dead to overtake it very soon though.
Lately I've been doing on my own 100 situps everyday (without touching my back to the floor) In nearly every active thing you do your abs are involved. I learned this from reading about Bruce Lee, who did abs exercises when he worked out and randomly throughout the day. Whether it was Sit ups or V ups.
For school I am in ROTC raiders and we do the following.
*Minutes or two minute Push ups, curl ups (sit ups with arms across chest), and regular sit ups.
* As many pull ups as we can do (no time limit)
* Shuttle runs (a stretch of about 18 feet that you run pick up a block and run back then get the last block and run through.)
* V stretches. Streching your arms on a mat as far past your feet as possible.
* Lastly that I can think of at the time we run from 1 mile up to 3, with or without weight of about 20 to 30 pounds on our backs.
Push ups - I do about 65-70 in one minute. In two I do about 80-96
Sit ups - 1 min 60-70 2 70-90
Curl ups - (these are much easier than sit ups) 1 minute average 86 competition I did somewhere just under 96 in practice I reached 107!
Pull ups- 14 sadly highest peak 15
Mile run time- average just under 7 minutes around 6:50
V sit- 11 inches. This is my 100% nationally for a 16 year old and it's pretty hard. I like the stand and long sit stretch like Bruce Lee and Get better the further I go.
Shuttle run average 8.4 or 8.6 both good
I didn't post any of this to brag all we do is endurance training and a large portion of people in this type of training produce simular scores. I've been really working on my abs so that my situp/curl up scores go up and so that when I do push ups my abs won't tire out on me. I do arm curl ups with dumbbells weighing from 30 pounds to 40.
I'd also like to improve my mile time considering mine is pretty low and my fitness model Bruce Lee ran 2 to 5 miles daily from 15 to 45 mintues.
I bench my weight at least. I don't bench a lot and I weigh 150 ish.
Any suggestions on how to get my pull ups and mile time up/lowered.
For school I am in ROTC raiders and we do the following.
*Minutes or two minute Push ups, curl ups (sit ups with arms across chest), and regular sit ups.
* As many pull ups as we can do (no time limit)
* Shuttle runs (a stretch of about 18 feet that you run pick up a block and run back then get the last block and run through.)
* V stretches. Streching your arms on a mat as far past your feet as possible.
* Lastly that I can think of at the time we run from 1 mile up to 3, with or without weight of about 20 to 30 pounds on our backs.
Push ups - I do about 65-70 in one minute. In two I do about 80-96
Sit ups - 1 min 60-70 2 70-90
Curl ups - (these are much easier than sit ups) 1 minute average 86 competition I did somewhere just under 96 in practice I reached 107!
Pull ups- 14 sadly highest peak 15
Mile run time- average just under 7 minutes around 6:50
V sit- 11 inches. This is my 100% nationally for a 16 year old and it's pretty hard. I like the stand and long sit stretch like Bruce Lee and Get better the further I go.
Shuttle run average 8.4 or 8.6 both good
I didn't post any of this to brag all we do is endurance training and a large portion of people in this type of training produce simular scores. I've been really working on my abs so that my situp/curl up scores go up and so that when I do push ups my abs won't tire out on me. I do arm curl ups with dumbbells weighing from 30 pounds to 40.
I'd also like to improve my mile time considering mine is pretty low and my fitness model Bruce Lee ran 2 to 5 miles daily from 15 to 45 mintues.
I bench my weight at least. I don't bench a lot and I weigh 150 ish.
Any suggestions on how to get my pull ups and mile time up/lowered.
do weighted pullups, add weight each workout.
Did 8 chinups weighted 35 lbs today @195lb bodyweight, so 230 lbs total. feels good
also one of the best bicep exercises (today was bicep day so I wasn't lying about the bicep curls...)
Did 8 chinups weighted 35 lbs today @195lb bodyweight, so 230 lbs total. feels good
also one of the best bicep exercises (today was bicep day so I wasn't lying about the bicep curls...)
ahhh I've seen that at the gym I'll have to do that. Thanks.
I got a day until the meet on Thursday. I'm planning on not working out too hard tomorrow. Im gonna do a light arm workout as I did legs today. And I got my deadlift form down so hopefully I won't get scratched at the meet
Lucky you man with the insurance part. I wish I had it so I could get a damn MRI on my knee to see what's going on. Anyways, wish you well man I hope it doesn't turn out that bad.
If you want bigger arms try supersets. They aren't that light but they help a lot in growth of your arms, a lot a lot. Superset Dumbell curls with some French Dumbell press, probably from 8-12 should be enough, with 2-3 sets. They are killer when you're done but they will promote growth.
Also don't try to be a badass and go with 25 pound dumbells, who with 10-15 and do it with proper technique. Don't fuck up your tricep just because you're trying to look cool.
Hey, anyone know at what point I should replace a pair of running shoes? Different sources I've read have said different things, and my track coach recommends replacing them about every 500ish miles, but i've also heard closer to 350? (I'm ~115lbs, if that makes a difference, and usually run on pavement or trails).
Also, can anyone recommend a pair of running shoes that are good for cross country running? I've been using New Balance shoes for a few years, but if anyone has any better recommendations, that'd be really cool!
Also, can anyone recommend a pair of running shoes that are good for cross country running? I've been using New Balance shoes for a few years, but if anyone has any better recommendations, that'd be really cool!
you should be fine at 500. I've heard of guys who run 1000+ miles in nike frees (flimsiest shoe ever) and they just glue the tears and are good to go. I replace mine every 500-600, usually because my dad forces me to.
as for shoes, I made the transition to training in racing flats and am very happy I did. the way I did it was run-o-the-mill asics training shoes --> nike free 5.0 --> saucony kinvara --> asics piranha/saucony grid type a4. basically it's apparently good for you to transition down to a more minimal shoe, blah blah blah. I tend to agree, though most racing flats are a little bit narrow for me. I often hear good things about the nike streak and nike streak xc shoes, and they are a very solid shoe, but too narrow for my tastes. at the moment, I am back in nike frees because I want to give my calves a break from so much time in racing flats, and they are nice and roomy for my wider-than-average feet. very solid shoe, and if you can afford to buy and replace them, I highly recommend them. the saucony kinvara is also a very solid neutral shoe, but in my experience less durable. I always had knee issues in anything that gave me more shoe than about what the frees have, but your standard asics cumulus will do the trick as well.
as for shoes, I made the transition to training in racing flats and am very happy I did. the way I did it was run-o-the-mill asics training shoes --> nike free 5.0 --> saucony kinvara --> asics piranha/saucony grid type a4. basically it's apparently good for you to transition down to a more minimal shoe, blah blah blah. I tend to agree, though most racing flats are a little bit narrow for me. I often hear good things about the nike streak and nike streak xc shoes, and they are a very solid shoe, but too narrow for my tastes. at the moment, I am back in nike frees because I want to give my calves a break from so much time in racing flats, and they are nice and roomy for my wider-than-average feet. very solid shoe, and if you can afford to buy and replace them, I highly recommend them. the saucony kinvara is also a very solid neutral shoe, but in my experience less durable. I always had knee issues in anything that gave me more shoe than about what the frees have, but your standard asics cumulus will do the trick as well.
Also, one other thing.
A few days ago, me and some friends got an idea into our head to run a half marathon sometime over the summer (13.1 miles). We're all either 13 or 14, and only one of us has ever run that sort of distance before. I'm an 800/1600m runner mainly, and even though I have a fair amount of raw speed and some endurance (I'm in the low 5s for 1600), but I'm absolutely positive that I don't have the endurance necessary in order to run a half marathon.
I've done about a max of 8.5 miles in one run at this point, so what sort of training would be best in order to work up to the endurance necessary to run a half marathon? Should I simply add in more miles / increase the distance in my long runs, or anything more specific?
Oh, and we'd probably run it in early summer, so like 6 months from now.
A few days ago, me and some friends got an idea into our head to run a half marathon sometime over the summer (13.1 miles). We're all either 13 or 14, and only one of us has ever run that sort of distance before. I'm an 800/1600m runner mainly, and even though I have a fair amount of raw speed and some endurance (I'm in the low 5s for 1600), but I'm absolutely positive that I don't have the endurance necessary in order to run a half marathon.
I've done about a max of 8.5 miles in one run at this point, so what sort of training would be best in order to work up to the endurance necessary to run a half marathon? Should I simply add in more miles / increase the distance in my long runs, or anything more specific?
Oh, and we'd probably run it in early summer, so like 6 months from now.
I wish I would've never took a 1 year break from competitive swimming.
This time last year I decided to give it up because supposedly I was bored of the sport.
BIGGEST MISTAKE.
Now that the Summer Olympics are back, watching the Swimming Trials and my dude Ryan Lochte tear apart the competition, it makes me want to get motivated and get back in swimming shape. It takes like 3-6 months to get back to a reasonable amount of shape and build up the speed I once had. I miss my high school days 3 years ago when I swam year round for my club team, dammit.
I must get back in the water.
This time last year I decided to give it up because supposedly I was bored of the sport.
BIGGEST MISTAKE.
Now that the Summer Olympics are back, watching the Swimming Trials and my dude Ryan Lochte tear apart the competition, it makes me want to get motivated and get back in swimming shape. It takes like 3-6 months to get back to a reasonable amount of shape and build up the speed I once had. I miss my high school days 3 years ago when I swam year round for my club team, dammit.
I must get back in the water.
So I do a ton of stuff as seen in my posts on the page before this. However I am still wondering how to get better at my mile run. Like I've always sucked and no matter how hard I try I can only improve by a few seconds then I hit a regular average. This is very much annoying because I can do everything else in high percentages some 100% and still not run a stupid mile.
soooo I somehow managed to injure my left wrist. no idea how it happened, just woke up one day about a week ago and I couldn't twist it without it hurting pretty bad. fucking great.
another day, another injury. such is life
another day, another injury. such is life
Could someone here help me with an exercise and diet plan? It's unlikely I'll be able to go to the gym so basically exercises I can do at home with nothing/light dumbbells. My brother has a pull up bar but I can't do a single one yet because my body is so heavy and I'm kinda weak. I'm 200 pounds, 6 ft tall. My target is quick weight loss and I want to heavily target my legs and thighs, but I want to be stronger overall. I'm able to do a few pushups but that's about it. Diet wise, I want something that doesn't involve counting calories and such. Also things that are easily accessible anywhere in the world because I live in a third world country.
Aim for doing at least one pull up. You can do it. And when you do it, take as much rest as you need to, and do it again, until you have 2 down. Once you have 2 down rest and repeat or wait till the next day. Aim for 3 tomorrow, and 4 the next day. You can do it.
Losing weight is all about calories. You cannot lose weight if you stuff yourself without limiting your calorie intake. It is not impossible to do without counting though, because I did it myself. Something that worked out for me was a Low carb diet. You pretty much eliminate carbs for 3 days and on your 4th day in foods high in carbs. This process will make you body use you own body fat to burn instead of other fats, thus making you lose weight. You have to be able to eat a lot of beef and poultry, seafood, veggies, and water to do this. You don't have to sacrifice a lot, but it depends on your lifestyle. This diet was pretty rigid for me; I'm mexican and we eat a lot of tortillas, which is extremely high in carbs. I set my mind to it and didn't eat tortilla for almost a year. You can do it, you just have to cut down on bread like that.
If you don't want to count calories then just set you mind to work as a calorie meter. Obviously, you're not gonna eat 2 high calorie meals and expect to lose weight; it ain't gonna happen. Something I did, which is kind of hard to do, but I went on with it was eat a badass breakfast and drink water the rest of the day until like 6 P.M after workout I would have a milkshake consisting of 2 cups of milk, a banana, 2 scoops of whey protein, 3 raw eggs, and a toast with some strawberry jelly. Rinse and repeat everyday. I managed to lose 50 pounds in like 5 months. It's possible to do but you have to be dedicated.
If you'd like to get stronger and get to the point where you can do pull ups / push ups / even handstand push ups
check out convict conditioning
just google "convict conditioning pdf"
You basically just work your way through his "Big Six" movements: Pullups, bridges, handstand pushups, leg raises, squats, and pushups.
There are progression workouts that you do to train yourself to get to them and strengthen your flexibility / muscles / etc and then you get to do these things. Then you work past them to harder things. One armed pullups, stand to stand bridges, one armed handstand pushups, hanging leg raises (to v leg raises, really), pistols (one legged squats), and one armed pushups.
Obviously won't see results right away but I'm actually shifting my focus from weights to this program (a little modified). Looking to give myself a little functional strength and flexibility before I go back to weights. Besides, if I can push and pull my own weight with one arm eventually, I'll be really strong anyway at that point and jumping back into weights will feel good.
Plus I'm tired to not being able to lift at all when I'm injured from soccer; I can do this stuff without risk of hurting myself more, or at least the lesser, more gentle versions if need be.
Also what venom said. Weight loss is 80% diet, 20% exercise, and 100% mental toughness. Go for gold.
seriously, look into cc if you want a bodyweight workout that isn't too tough. if you want to modify it you can post here / join #lifting and we can fix it up to suit your needs. (personally the beginner program he gives is too damn slow for me)
edit: also p90x or something but dm can tell you about that i don't need to do it . just make sure you research each thing you're thinking about before you decide
check out convict conditioning
just google "convict conditioning pdf"
You basically just work your way through his "Big Six" movements: Pullups, bridges, handstand pushups, leg raises, squats, and pushups.
There are progression workouts that you do to train yourself to get to them and strengthen your flexibility / muscles / etc and then you get to do these things. Then you work past them to harder things. One armed pullups, stand to stand bridges, one armed handstand pushups, hanging leg raises (to v leg raises, really), pistols (one legged squats), and one armed pushups.
Obviously won't see results right away but I'm actually shifting my focus from weights to this program (a little modified). Looking to give myself a little functional strength and flexibility before I go back to weights. Besides, if I can push and pull my own weight with one arm eventually, I'll be really strong anyway at that point and jumping back into weights will feel good.
Plus I'm tired to not being able to lift at all when I'm injured from soccer; I can do this stuff without risk of hurting myself more, or at least the lesser, more gentle versions if need be.
Also what venom said. Weight loss is 80% diet, 20% exercise, and 100% mental toughness. Go for gold.
seriously, look into cc if you want a bodyweight workout that isn't too tough. if you want to modify it you can post here / join #lifting and we can fix it up to suit your needs. (personally the beginner program he gives is too damn slow for me)
edit: also p90x or something but dm can tell you about that i don't need to do it . just make sure you research each thing you're thinking about before you decide
I was going to post my advice but you guys did an excellent job providing good info.
I've created a pretty bad ass workout routine, its a combination of Jim Wendler's 5/3/1 workout and Layne Norton's hypertrophy training. It's a 4 day split routine with tuesday as a cardio or rest day. I tweaked it and made it my own style which is pretty cool I guess. If you want to see the workout, I will provide info and its effectiveness.
I've created a pretty bad ass workout routine, its a combination of Jim Wendler's 5/3/1 workout and Layne Norton's hypertrophy training. It's a 4 day split routine with tuesday as a cardio or rest day. I tweaked it and made it my own style which is pretty cool I guess. If you want to see the workout, I will provide info and its effectiveness.
>implying there is an "if" about it
I exercise and walk 2 miles a day, and work out at a gym. though im kinda worried about the fact that I eat around 4,500 grams of sodium a day.
Haha. "Would you like to see the workout I created?"
A) Yes
B) No
C) Maybe
D) Rolls eyes
E) None of the above
Sense of humor^
A) Yes
B) No
C) Maybe
D) Rolls eyes
E) None of the above
Sense of humor^
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5 altogether
all 5
5 total
5 altogether
all 5
A twist 531 and Norton's sounds interesting. I'd like to see it.
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