mister ed' horse of a log

the term "military press" might be a bit spurious here... i asked one of the trainers if there was a machine that i could do military presses on, i was pointed towards a shoulder press machine that wasn't individual arms... as far as i can find, the only difference between a shoulder press machine and a military press is that shoulder press is with dumbells, military with barbells. and that a real military press is a standing lift, that and you can go behind your head with the military press (which I don't/can't do anyways).

i was going to ask you about that last night, actually. glad you brought that up here.
 
mister ed said:
also - what is the difference between the bradford press and the military press? speed?
Click to expand...

With bradford, the movement is one press in front, one in rear, which counts as one rep.
 
Loss of motivation...

I'm sure it happens to everyone, and it's happened to me, again. Any tips on how to stay motivated when it's so easy to cheat, and way easier to not do rather than to do. It's too bad I don't have silentbob's iron will and attention to detail... But who does?

Any tips on how to be at least little more bob-like?
 
It's kind of leading a horse to water. Horse has to be thirsty.

What kind of goals have you set for yourself?
What is your long term goal?
Do you have any short term goals?

It's easy to lose motivation without the short term goals; even more so if your goals are vague. Lose weight, or lose 5lb by the end of december. One goal is clearly more focused.

Work on chest development, or increase DB Incline by 10lb the end of December.

Stick with it bro, maybe look up some other forms of training just to freshen up your routine.
 
New Deal?

Thanks man!

Okay, so I saw your post last night and started mulling over my goals... Or, actually, more like my lack of goals (since you hit the nail on the head).

My main goal back in June or July was more of a general goal than any kind of specifics. I had the rough idea that I wanted to get interested in lifting, fitness, and diet... and to get good looking.

The only specific goal I had set was a very unrealistic goal of reducing my body fat by 5% and raise my lean muscle mass by something like 10lbs. That would mean I would be basically... a beast. Taking my body fat percentage down 5% would cut my actual body fat by 30% (i think)

I would, at that point have replaced 11lbs fat with 10lbs muscle, my weight would be roughly the same.

Now you might be saying "that's a pretty good goal for a 24 year old guy."

It might be. But I needed a plan and a support system, and a certain comprehension of the tasks at hand, that I didn't and still don't quite grasp. I still don't have a plan that I completely understand the logistics of. I was in an "I'm gonna be hot" mode.

So. In short, I was going to the gym, I was working out, I was eating well (for a while there, at least), but I wasn't doing it right. I can't quite buy into it if I am not sure what it is I am buying into.

So I am now trying to formulate a series of specific, short term, acheivable goals. The problem is that I don't know what a realistic goal should be.

Here are some of my stats:

Height - 5'8"
Weight - 191lbs
Body Fat - 19.3%
Lean Mass - 154lbs

Is going to 16.8% a realistic goal (that is just 5lbsof pure fat, afterall), in say, a month...

Or would dropping to 15.8%, close to 8lbs be reasonable?

I don't want to worry about any kind of cosmetic development just yet... and since everything other than my legs needs some serious development, I want to put that off so I can just focus on cutting fat...

Also - a short aside - how is 122-167 lbs healthy for my height... for me that is pr8etty much my lean mass! I'd have to be at 8% body fat to even break into that range!

So I guess any input on realistic goals would be helpful.
 
Total body

Squats- 185x10 (switched to freeweight squats, maybe coulda done more, but haven't ever tried for 225 on freeweights, for a full set)

Leg curl- 100x10, 110x10 (some big dudes were on the gironda leg press)

Incline DB Bench- 40x10, 50x8

Assisted dips- 25x10

One arm row lift- 40x10, 50x10

Wide grip pull down- 100x10, 120x10

Seated row- 120x10

Lat raises- 15x10

DB shoulder press- 30x10, 30x10

DB curls- incline- 20x10

DB curls- concentration hammer curls- 20x10

Close grip bench press- 135x10, 145x10

Calf raises- 105x10, 135x10

Crunches- 40x10, 45x10

Good workout...
 
mister ed said:
Leg curl- 100x10, 110x10 (some big dudes were on the gironda leg press)
Click to expand...

Those jerks wouldn't let you work your sets in with em? Must be a pair of real as*holes :lol:
 
Friday Workout

Squats- 185x10

Prone Leg curl- 80x10, 90x10

Incline DB Bench- 40x10, 45x10

Assisted dips- 25x10

One arm row lift- 50x10, 55x10

Wide grip pull down- 100x10, 120x10

Seated row- 100x10

Lat raises- 15x10

DB shoulder press- 30x10, 30x10

DB curls- incline- 15x10

DB curls- concentration hammer curls- 15x10

Close grip bench press- 135x10, 135x10

Had to leave early to get to work, didn't do last two.

I am enjoying this workout. I like the total body stuff.

What's a good way to keep busy on days in between lift days (going only every other day).

Or, better question, do I need to wait a day between workouts?
 
Yes you need the day between, if you want you can do 30 minutes of HIIT cardio on those days inbetween. That's a good way to keep busy :)
 
Workout -

Squats - 205x10
Dips - 25x10
SLDL - 135x10, 155x10 (form still questionable)
Incline Bench Press - 135x10, 155x8
Hammer Low Rows - 90x10, 110x10
Assisted Pull-Ups - 40x10
DB Shrugs: 40x10, 50x10
Lateral Raises: 15x10
Face Pulls: 57.5x10
DB Shoulder Press: 40x10
Concentration Hammer Curls - 20x10, Incline Curls - 20x10
Calf Extensions - 100x10, 120x10
Crunches - 30x10, 30x10

Promising news!

Total Weight - 188 (-3lbs)
Body Fat % - 19.07
Body Fat - 35.85lbs (-1.7lbs)

good week so far, gotta keep things in check tonight, because it has the potential to be absolute dietary debauchary.
 
Just watch the beer intake man, it adds up really quick like.
 
This weekend was both a success and a bit of a letdown.

I kept up damage control at christmas parties, but had a slight relapse sunday. saturday was fine, i kept the carbs and meals in check and they did fine, but i did have two beers after work, which i am not all that concerned about, though i should be. this week's pact - cut alcohol consumption to no more than one drink every other night. i also need to watch sodium.

a brief overview of the main meals from this weekend.

friday's nutrition -
lunch - beef n broccoli
380 / 8 - 3 / 22 / 1260 / 4 / 27

dinner - bean burritos
378 / 11 - 6 / 15 / 1166 / 0 / 55

Distilled Spirits, over 6 hours
512 calories (8 shots)

i do not remember what breakfast was.

saturday's nutrition-
Brunch -
1 cup Scrambled Eggs
3 link sausage

Dinner -
Grilled Chkn Sandwich
270 / 3.5-1 / 28 / 940 / 3 / 33
2 Big Boss Bad Penny Brown Ale
~320 Calories

sunday's nutrition-
Lunch - Turkey Club Sandwich (turkey, tomato, bacon (2 strips) on sourdough bread), Pasta Salad.

Dinner - Joey Bag of donuts (tortilla, black beans, rice, picco de gallo, lettuce, chicken) ~ 645 calories.


2000 Calories
59.5g Fat - 12.8g Sat. Fat
92.6g protein
30.5g fiber
223g carb

so that's the not-so-skinny on the weekend.
 
Show us the lifts!
 
Squats- 185x10

Prone Leg curl- 80x10, 90x10

Incline DB Bench- 40x10, 45x10

Assisted dips- 15x10

One arm row lift- 55x10, 65x10

Wide grip pull down- 80x10, 100x10

Seated row- 120x10

Lat raises- 15x10

DB shoulder press- 35x10

DB curls- concentration hammer curls- 15x10

DB curls- 20x10

Close grip bench press- 135x10, 135x10

Calf Raises- 90x10, 135x10

Crunches- 30x10, 40x10
 
Good lift Ed
 
this thread got emo. and inactive.

enough of that jazz. starting something new today. more info tonight after lift. or tuesday morning. still struggling with diet. no promises, no goals. just a plan.

update on december - i shot down to a smooth 19% in a week and a half. i was at 19.66. i was down to 187 at the lowest. then i got laid off, got angry and took it out on my body by going out drinking nightly and eating shitty food. then the holidays happened. i negated all my gains, but i am starting over today.

Today:
Today:

1 scoop of protein powder
120 / 1.5 - 1 / 24 / 60 / 0 / 3

1 cup milk
90 / 0 - 0 / 8 / 120 / 0 / 22

1 slice of leftover pizza from yesterday
208 / 8 - 3.5 / 9 / 510 / 1 / 25

1 Chia bar (chocolate)
250 / 12 - 4 / 5 / 15 / 6 / 35

Sunflower seeds
180 / 15 - 1.5 / 7 / 260 / 3 / 6

Banana
80 / 0 - 0 / 0 / ? / ? / ?

Tuna
110 / 4 - 0.5 / 16 / 300 / 0 / 2

2 slices 100% whole wheat bread
200 / 3 - 0 / 4 / 400 / 6 / 36

2 slices muenster
206 / 16 - 10 / 7 / 352 / 0 / 0

1 oatmeal cookie
113 / 4.5 - 1.1 / 1.6 / 96 / 0.7 / 17.2

Sunflower seeds
180 / 15 - 1.5 / 7 / 260 / 3 / 6

1 scoop of protein powder
120 / 1.5 - 1 / 24 / 60 / 0 / 3

2 cup milk
180 / 0 - 0 / 16 / 240 / 0 / 44

I had about 60% of the calories I needed today. :-( totaled just barely over 2000 calories. Need to get back into a eat less more mindset...

Dietary Totals -
2037/3000 - 67.9% of Caloric Goal.

Protein - 173.6 g
 
DB Bench Press
50x8, 40x10, 30x12

WG Pulldown
120x8, 100x10, 85x12

DB Shoulder Press
40x8, 35x10, 30x12

Squats
185x8, 155x10, 135x12

Lying Leg Press
100x8, 80x10, 60x12

Rope Pressdown
30x8, 25x10, 20x12

Barbell Curl
45x8, 40x10, 35x12

Standing Calf Raise
130x8, 100x10, 80x12

Crunches
50x15, 40x15, 30x15

SO, here is the plan.

Month one is a warm up to Months 2-4.

Month one goes as such -

Week 1
M/W/F Full Body Split

Week 2
M/Th Upper Body
T/F Lower Body

Week 3
M/Th Push
T/F Pull + Abs
W/S Legs

Week 4
M - Chest/Triceps/Calves
T - Legs/Abs
TH - Shoulders/Calves
F - Back/Biceps/Abs

If I can stick to that plan, then that sets a solid foundation for the next three months which are summarized as this -

Four Day Split -
M - Legs/Abs/Calves
T - Chest/Shoulders/Triceps/Abs/Calves
TH - Back/Abs/Calves
F - Arms/Abs Calves

Month Two - Strength Building

Week one - 6RMx5
Week two - 5RMx5
Week three - 4RMx5
Week Four - 3RMx5

Month Three - Hypertrophy

Week one - 8RMx5
Week two - 9RMx5
Week three - 10RMx5
Week Four - 12RMx5

Month Four - Cut Month
High Rep Split + Cardio

M - Add 30 Min Cardio
T - Add 30 Min HIIT
TH - Add 30 Min Cardio
F - Add 30 Min HIIT

Week One - 12RMx4
Week Two - 15RMx4
Week Three - 20RMx4
Week Four - 25RMx4

IF I can stay focused, IF I can keep my diet in check, and IF I can be patient I should be finished by the end of April, and summer is right around the corner, and IF all goes as planned, I should bust out the Atomic Meltdown and get me a tan... But that's a lot of ifs, and a lot has to go as planned, so no promises.
 
OH PS - I weighed in at 188 in the locker room. That was a startling number, as I had been pretty careless for the last three weeks. I am strangely OK with it.
 
mister ed said:
OH PS - I weighed in at 188 in the locker room. That was a startling number, as I had been pretty careless for the last three weeks. I am strangely OK with it.
Click to expand...

Right on man, that means your body wants it too.
 
DB Bench Press
45x8, 35x10, 25x12

WG Pulldown
120x8, 100x10, 85x12

DB Shoulder Press
40x8, 35x10, 30x12

Squats
185x8, 155x10, 135x12

Lying Leg Press
90x8, 70x10, 50x12

Rope Pressdown
30x8, 25x10, 20x12

Barbell Curl
45x8, 40x10, 35x12

Standing Calf Raise
130x8, 100x10, 80x12

Crunches
50x15, 40x15, 30x15
 
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