What workout would you recommend?

[Yossarian]

Originally posted by: HN


good read. i might also have to cut back on weight drastically to start (never actually incorporated squats into my workouts before). doing the benching bar + 25lbs on each side did me in. probably gonna have to practice with just the bar.

I find that squatting with too little weight is actually harder. I feel like I'm flopping around too much. I warmup with 95, then 135, then 185 and only when I get to that final warmup set is the weight enough for me to feel "in the groove".

 

[Koing]

Originally posted by: alexeikgb

Originally posted by: Koing
Squat,
Bench Press,
Military Press,
Pull ups or if your feeling like a wuss bicep curls
Dips,
Variety of abs exercises at the end of your session alternated with:
Back exercises (supermans, hyper extension machine)

You use to work out. You got in to good shape from what I'm reading. Now you just have to DO IT AGAIN. No problems for you.

Eat less 'crappy/ garbage for food' and eat more fruit + vegetables.

DON'T DRINK BEER or eat deserts that you buy. Eat fruit.

Do some cardio (running, swimming, cycling (fasuto ), bball or anything else).

Lift weights every other day or 3x a week is perfectly fine.

Koing

Hey Koing what do you weigh, im curious cuz i saw ur squat videos and was wondering what % of ur bodyweight u squat.

I weigh 81Kg and I can bacbk squat 150kg for a double but my squats aren't that strong. I'll get right back on it when I finish my studies and I can train properly again. My main goal is to hit a 200Kg back squat within 5yrs or so. Then to eventually a 200Kg front squat .

 

[Koing]

Originally posted by: HN
Koing - on the geekfitness site, you make mention of squat videos but i can't seem to find them (due to the redesign in progress?). Do you have link somewhere that i may access? I ask because i think did them completely wrong and did a number on my back for a week

http://www.geekfitness.com/forums/index.php?showtopic=557

http://homepage.ntlworld.com/ph.chea/Koing%20140kg%20x%202reps.wmv

START WITH JUST THE BAR.

Work on form and GRADUALLY INCREASE THE WEIGHTS. As long as your back is STRONG, TIGHT AND STRAIGHT you can lift. DO NOT ROUND THE BACK. Your back will kill you for it!

Koing

 

[HN]

Originally posted by: Koing
http://www.geekfitness.com/forums/index.php?showtopic=557

http://homepage.ntlworld.com/ph.chea/Koing%20140kg%20x%202reps.wmv

START WITH JUST THE BAR.

Work on form and GRADUALLY INCREASE THE WEIGHTS. As long as your back is STRONG, TIGHT AND STRAIGHT you can lift. DO NOT ROUND THE BACK. Your back will kill you for it!

Koing

Jeebus! that about 345 lbs. on that lift?
I think i was going further down than i should have. My back was hurting so bad I would groan when i sneezed. Thanks for the hook-up :thumbsup:

sic wil - get those squats in and a good amount of cardio.

 

[FFactory0x]

Yo, Screw every other workout people recommend. Not that they are bad but use the Max - OT workout i linked near the top and i guarentee you lose weight ina few weeks and have more muscle gains in 12 weeks than you would in 1 year

 

[Jzero]

Hit the rock gym, ya lazy lying lima bean.

 

[Conky]

Originally posted by: Zim Hosein

DON'T DRINK BEER

:Q

I agree... that's just plain wrong. Even Ahhnold drank beer.

Cheers :beer:

 

[smc13]

Originally posted by: Koing
Squat,
Bench Press,
Military Press,
Pull ups or if your feeling like a wuss bicep curls
Dips,
Variety of abs exercises at the end of your session alternated with:
Back exercises (supermans, hyper extension machine)

You use to work out. You got in to good shape from what I'm reading. Now you just have to DO IT AGAIN. No problems for you.

Eat less 'crappy/ garbage for food' and eat more fruit + vegetables.

DON'T DRINK BEER or eat deserts that you buy. Eat fruit.

Do some cardio (running, swimming, cycling (fasuto ), bball or anything else).

Lift weights every other day or 3x a week is perfectly fine.

Koing

Eating fruit is just as bad as eating a desert. it is just sugar.

 

[Afrotech]

Originally posted by: FlyLice
Run, run, run, eat less, run, run, no fats, sugars, run, run.

Isolation exercises do not help you burn the fat on top the muscle... the quote from above is the best way to lose BF.

 

[StageLeft]

Originally posted by: smc13

Originally posted by: Koing
Squat,
Bench Press,
Military Press,
Pull ups or if your feeling like a wuss bicep curls
Dips,
Variety of abs exercises at the end of your session alternated with:
Back exercises (supermans, hyper extension machine)

You use to work out. You got in to good shape from what I'm reading. Now you just have to DO IT AGAIN. No problems for you.

Eat less 'crappy/ garbage for food' and eat more fruit + vegetables.

DON'T DRINK BEER or eat deserts that you buy. Eat fruit.

Do some cardio (running, swimming, cycling (fasuto ), bball or anything else).

Lift weights every other day or 3x a week is perfectly fine.

Koing

Eating fruit is just as bad as eating a desert. it is just sugar.

Its carbs have a high GI, but not as bad as most desserts, and there are health benefits to it. It is of course very high in calories, so vegetables are normally a lower cal alternative!

Isolation exercises do not help you burn the fat on top the muscle... the quote from above is the best way to lose BF

Running isn't really isolation

 

[Legend]

Solution = Change eating habbits + cardio + time

Eating fruit is just as bad as eating a desert. it is just sugar.

No it's not. Fruit has higher quality sugars, fibers, antioxidants and other nutrients that will increase general health and consequently metabolism.

Deserts have no nutrients and the dense calories are quickly converted to body fat.

 

[Afrotech]

Originally posted by: Legend
Solution = Change eating habbits + cardio + time

Eating fruit is just as bad as eating a desert. it is just sugar.

No it's not. Fruit has higher quality sugars, fibers, antioxidants and other nutrients that will increase general health and consequently metabolism.

Deserts have no nutrients and the dense calories are quickly converted to body fat.

quoted for truth... fruit helps your body regulate sugar, but you shouldn't eat more than 2 or 3 pieces per day or the unused sugar will go to fat