Anyone into Weightlifting / Bodybuilding? - Page 6

BCheezy · 04-30-2008, 06:26 AM

I can curl 40 lb dumbells now 6-8 times per set :buttrock:

Im still scranny though

I do arm workouts MWF, and the other stuff T/TH

I do:

Bench Press:
10 reps of 135
7 reps of 155
4 reps of 175
2-3 reps of 175
Squats:
almost exat same as above

Curls:
35 per arm reps of 10
40 reps of 8
40 reps of 6

Tricep extension thingies:
(just started today)
20 (per arm) reps of 10
25 reps of 5
25 reps of 5

Rows:
10 reps of 70
8 reps of 80
5 reps of 80

Shoulder Press Bar:
10 reps of 70
6 reps of 80
4 reps of 80

Sit ups: (while holding a plate weight)
50 reps of 25
25 reps of 25
25 reps of 25

Leg Extension:
10 reps of 150
8 reps of 165
6 reps of 180

Arm circles throwing motion (works shoulder)
10 reps of 10
8 reps of 12
4 reps of 15

Whirlwind · 05-01-2008, 03:13 PM

Cheezy - remember, one grain of sand at a time. You can build a mountain one grain of sand at a time. But you have to pick up that grain of sand, take it to where you want the mountain, and then place it there strategically...over and over and over again. You won't see results right away, but one day you're going to turn around and look and you're going to see your mountain forming!

God gives us strength to accomplish our goals, all for His glory. One day you're going to flex into a mirror and marvel at His creation in you. All of your hard work and effort is going to show (you're going to see your mountain), if you believe today and put into action your faith that God is helping you, even as you're reading this.

I believe, Cheezy! I believe!

Just think: It's happening to you right now, lil bro!

Also: I've seen your pics, Cheezy...you're not scrawny!

SaviorsGear · 05-03-2008, 12:32 PM

Be careful on Flat Bench Press, Incline Bench Press, and Military Press. I went too heavy on Flat Bench and ended up hurting my Rotator Cuff and AC joint.

I had been progressing my weight slowly and steadily so I thought all was fine.

I was able to do the bench press motion fine, and it wasnt until after I placed the bar back that I felt the pain in my left shoulder.

Just a word of caution from an injured brother

Ginger · 05-03-2008, 02:04 PM

I joined Anytime Fitness 2 months ago to get back into shape.

I'm wondering, do I have to keep upping the weights to get results? Or can I stop at 360 lbs on the leg press and still continue to see results? I did press as much as 420, but I've backed down to 360.

Also, I'm not progressing very fast on my upper body. I seem to be at a stand still.

Ginger

Whirlwind · 05-03-2008, 07:52 PM

Hey, Ginger...

it all depends on what your goals are. Do you want to lose fat or gain muscle?

If you want to lose fat, you cut your calories while maintaining your lift to prevent muscles from going bye-bye. You're just protecting your muscles in cutting (or fat loss) mode. Focus on cardio, every day, 30-minutes.

If you want to gain muscle mass...well, I don't know what it would be like for a woman, but I stack on another 5-lbs every two weeks. My diet is high protein during this stage, and I do light cardio 3x per week (recumbant bike, treadmill, etc.). Low-fat cottage cheese just before bedtime can protect your muscles during the fasting that happens while you're zonked out.

When you fast (even in sleep) your body will turn to the nutrient-rich muscles for energy. That's bad. It'll use those nutrients in your muscles before it uses the fat.

Six small meals per day are better than 3 large ones whether cutting or gaining, with your largest meal during lunch.

Also, if you overtrain a body part during your gaining mode, it's going to stop responding. Especially if it doesn't have the nutrients that it needs to grow. Give yourself a full day of rest per body part and then do a stretch test before you work them out again. If they're sore, don't work them out - skip to another muscle group. Some people have "chest days" or "leg days". "Arm days" and "core days". I like those, because you can work out six days per week (one rest day) without returning to a muscle group that's still recovering from the last workout.

Also, if you do the same exercise over and over and over, never changing, your body will get used to it and it'll learn to cheat. When that happens, you'll stop seeing results. Mix things up to confuse your body. For example, do your squats on a balancing board. Do your biceps curls with free weights instead of a barbell. Confuse your body and it won't get a chance to get used to things.

SaviorsGear · 05-04-2008, 12:01 AM

Quote:

Originally Posted by Ginger

I did press as much as 420, but I've backed down to 360.
Ginger

Wow impressive numbers! I wish I had a leg press machine or something else to work my legs except squats all the time

Whirlwind, Im so happy daily when I come back here and get to read more of your posts, you are a wealth of bodybuilding information!! Praise God for you my friend.

Ginger · 05-04-2008, 11:23 AM

Don't be too impressed. My upper body gets nowhere. The reverse fly is the worst. 10 reps at 40 lbs, 10 at 50 and I'm lucky to do 4 or 5 at 60 lbs. It;s been that way for a long time. It's like I maxed out already.

I think I'll do what Whirlwind said. What's a good replacement for the reverse fly? Could I use free weights if I bend forward and raise toward the ceiling? (Sorry, I don't know the proper names for different exercises)

Mostly I just want to tone up. I look good in clothes (as opposed to a swimsuit). I was blessed with a tall thin frame like my dad. I'm also blessed to have a husband thinks I'm beautiful, but I want to continue to look my best for him and for me.

I'm very healthy, but I feel so much better both physically and mentally since I've been working out.

Ginger

Whirlwind · 05-05-2008, 04:37 PM

Hey!

You can do reverse flies, seated lateral raises, bent-over lateral raises. Mix it up on a balancing board, or decrease the weight and do more reps at a slower speed and make it buuuuuurn!

If you get too wobbly on a balancing board (like I do

) you can also buy one of those huge beachballs and balance on that (face-down). The trick is to have no center of gravity that your body can predict. If you have to balance, you're tricking your body out so that different muscles have to respond one after another to maintain balance. Your body won't know what you're doing, and it won't be able to relax or cheat in an area that you want to work.

Saviors - I just love reading and learning about this stuff! I was fat for so long in my life and one day I decided to change. It turned into a passionate hobby. People got sick of me always talking about fitness because my tongue couldn't wag fast enough when the subject was brought up, hee hee. I didn't want to bring it up in the forum, so I patiently waited for someone else to, heh.

It's one of those things that I think: Golly, I wish I would have started this sooner!

Ginger, think about supplements, too. Soy protein isolate would be good for a woman (methinks) because it also contains plant estrogens. DHEA (dehydroepiandrosterone) also helps women...my doctor (a woman) is taking this religiously because she still believes it's a miracle supplement that people need beginning in their mid-30s. If you want your muscles to get pumped up and to refuel after a good workout, you can try a Nitric-Oxide supp. These come in horse-tablets and contain L- aminos that allow your body to pump out nitric oxide (dilates the blood vessels in your muscles), delivering nutrients to your damaged muscle fibers. Get some green tea, too. It does wonders!

God bless.

Ginger · 05-05-2008, 07:31 PM

I did upper body and stability ball crunches this morning and something strange happened.

I did two sets of 25 with 15 lbs. I didn't think I'd make ten on the 3rd set, but at about eight I suddenly didn't feel anything! I did 30 and could have done more.

Has anyone else had this happen?

Ginger

Ginger · 05-05-2008, 08:19 PM

Whirlwind,

Thanks for all the great advice.

Too bad you don't live in my town. I could use someone to keep me on track.

Are there any soy products that taste good? I remember some place online, I think it's called Dr soy, that has a lot of products.

Remember, I'm not trying to bulk up, just tone up. I could stand to lose about ten pounds of fat, but I think that will go by itself just because of the extra activity.

Ginger

04-30-2008, 06:26 AM	#51 (permalink)
BCheezy Senior Member Join Date: Feb 2008 Location: Seattle Posts: 281 Rep Power: 1	I can curl 40 lb dumbells now 6-8 times per set :buttrock: Im still scranny though I do arm workouts MWF, and the other stuff T/TH I do: Bench Press: 10 reps of 135 7 reps of 155 4 reps of 175 2-3 reps of 175 Squats: almost exat same as above Curls: 35 per arm reps of 10 40 reps of 8 40 reps of 6 Tricep extension thingies: (just started today) 20 (per arm) reps of 10 25 reps of 5 25 reps of 5 Rows: 10 reps of 70 8 reps of 80 5 reps of 80 Shoulder Press Bar: 10 reps of 70 6 reps of 80 4 reps of 80 Sit ups: (while holding a plate weight) 50 reps of 25 25 reps of 25 25 reps of 25 Leg Extension: 10 reps of 150 8 reps of 165 6 reps of 180 Arm circles throwing motion (works shoulder) 10 reps of 10 8 reps of 12 4 reps of 15 __________________

05-01-2008, 03:13 PM	#52 (permalink)
Whirlwind Join Date: Sep 2007 Location: Central Oregon Posts: 2,964 Rep Power: 3	Cheezy - remember, one grain of sand at a time. You can build a mountain one grain of sand at a time. But you have to pick up that grain of sand, take it to where you want the mountain, and then place it there strategically...over and over and over again. You won't see results right away, but one day you're going to turn around and look and you're going to see your mountain forming! God gives us strength to accomplish our goals, all for His glory. One day you're going to flex into a mirror and marvel at His creation in you. All of your hard work and effort is going to show (you're going to see your mountain), if you believe today and put into action your faith that God is helping you, even as you're reading this. I believe, Cheezy! I believe! Just think: It's happening to you right now, lil bro! Also: I've seen your pics, Cheezy...you're not scrawny! __________________ Chapter-by-Chapter, verse-by-verse. Jesus is the Living Word.

05-03-2008, 12:32 PM	#53 (permalink)
SaviorsGear Member Join Date: Mar 2008 Location: Upstate NY Posts: 31 Rep Power: 0	Be careful on Flat Bench Press, Incline Bench Press, and Military Press. I went too heavy on Flat Bench and ended up hurting my Rotator Cuff and AC joint. I had been progressing my weight slowly and steadily so I thought all was fine. I was able to do the bench press motion fine, and it wasnt until after I placed the bar back that I felt the pain in my left shoulder. Just a word of caution from an injured brother __________________ Mike Boyer Savior's Gear - Perfect Unity http://www.saviorsgear.com

05-03-2008, 07:52 PM	#55 (permalink)
Whirlwind Join Date: Sep 2007 Location: Central Oregon Posts: 2,964 Rep Power: 3	Hey, Ginger... it all depends on what your goals are. Do you want to lose fat or gain muscle? If you want to lose fat, you cut your calories while maintaining your lift to prevent muscles from going bye-bye. You're just protecting your muscles in cutting (or fat loss) mode. Focus on cardio, every day, 30-minutes. If you want to gain muscle mass...well, I don't know what it would be like for a woman, but I stack on another 5-lbs every two weeks. My diet is high protein during this stage, and I do light cardio 3x per week (recumbant bike, treadmill, etc.). Low-fat cottage cheese just before bedtime can protect your muscles during the fasting that happens while you're zonked out. When you fast (even in sleep) your body will turn to the nutrient-rich muscles for energy. That's bad. It'll use those nutrients in your muscles before it uses the fat. Six small meals per day are better than 3 large ones whether cutting or gaining, with your largest meal during lunch. Also, if you overtrain a body part during your gaining mode, it's going to stop responding. Especially if it doesn't have the nutrients that it needs to grow. Give yourself a full day of rest per body part and then do a stretch test before you work them out again. If they're sore, don't work them out - skip to another muscle group. Some people have "chest days" or "leg days". "Arm days" and "core days". I like those, because you can work out six days per week (one rest day) without returning to a muscle group that's still recovering from the last workout. Also, if you do the same exercise over and over and over, never changing, your body will get used to it and it'll learn to cheat. When that happens, you'll stop seeing results. Mix things up to confuse your body. For example, do your squats on a balancing board. Do your biceps curls with free weights instead of a barbell. Confuse your body and it won't get a chance to get used to things. __________________ Chapter-by-Chapter, verse-by-verse. Jesus is the Living Word.

05-04-2008, 11:23 AM	#57 (permalink)
Ginger Senior Member Join Date: Apr 2008 Location: Minnesota Posts: 163 Rep Power: 1	Don't be too impressed. My upper body gets nowhere. The reverse fly is the worst. 10 reps at 40 lbs, 10 at 50 and I'm lucky to do 4 or 5 at 60 lbs. It;s been that way for a long time. It's like I maxed out already. I think I'll do what Whirlwind said. What's a good replacement for the reverse fly? Could I use free weights if I bend forward and raise toward the ceiling? (Sorry, I don't know the proper names for different exercises) Mostly I just want to tone up. I look good in clothes (as opposed to a swimsuit). I was blessed with a tall thin frame like my dad. I'm also blessed to have a husband thinks I'm beautiful, but I want to continue to look my best for him and for me. I'm very healthy, but I feel so much better both physically and mentally since I've been working out. Ginger Last edited by Ginger; 05-04-2008 at 07:25 PM.

05-03-2008, 02:04 PM	#54 (permalink)
Ginger Senior Member Join Date: Apr 2008 Location: Minnesota Posts: 163 Rep Power: 1	I joined Anytime Fitness 2 months ago to get back into shape. I'm wondering, do I have to keep upping the weights to get results? Or can I stop at 360 lbs on the leg press and still continue to see results? I did press as much as 420, but I've backed down to 360. Also, I'm not progressing very fast on my upper body. I seem to be at a stand still. Ginger

05-05-2008, 04:37 PM	#58 (permalink)
Whirlwind Join Date: Sep 2007 Location: Central Oregon Posts: 2,964 Rep Power: 3	Hey! You can do reverse flies, seated lateral raises, bent-over lateral raises. Mix it up on a balancing board, or decrease the weight and do more reps at a slower speed and make it buuuuuurn! If you get too wobbly on a balancing board (like I do ) you can also buy one of those huge beachballs and balance on that (face-down). The trick is to have no center of gravity that your body can predict. If you have to balance, you're tricking your body out so that different muscles have to respond one after another to maintain balance. Your body won't know what you're doing, and it won't be able to relax or cheat in an area that you want to work. Saviors - I just love reading and learning about this stuff! I was fat for so long in my life and one day I decided to change. It turned into a passionate hobby. People got sick of me always talking about fitness because my tongue couldn't wag fast enough when the subject was brought up, hee hee. I didn't want to bring it up in the forum, so I patiently waited for someone else to, heh. It's one of those things that I think: Golly, I wish I would have started this sooner! Ginger, think about supplements, too. Soy protein isolate would be good for a woman (methinks) because it also contains plant estrogens. DHEA (dehydroepiandrosterone) also helps women...my doctor (a woman) is taking this religiously because she still believes it's a miracle supplement that people need beginning in their mid-30s. If you want your muscles to get pumped up and to refuel after a good workout, you can try a Nitric-Oxide supp. These come in horse-tablets and contain L- aminos that allow your body to pump out nitric oxide (dilates the blood vessels in your muscles), delivering nutrients to your damaged muscle fibers. Get some green tea, too. It does wonders! God bless. __________________ Chapter-by-Chapter, verse-by-verse. Jesus is the Living Word.

05-05-2008, 07:31 PM	#59 (permalink)
Ginger Senior Member Join Date: Apr 2008 Location: Minnesota Posts: 163 Rep Power: 1	I did upper body and stability ball crunches this morning and something strange happened. I did two sets of 25 with 15 lbs. I didn't think I'd make ten on the 3rd set, but at about eight I suddenly didn't feel anything! I did 30 and could have done more. Has anyone else had this happen? Ginger

05-05-2008, 08:19 PM	#60 (permalink)
Ginger Senior Member Join Date: Apr 2008 Location: Minnesota Posts: 163 Rep Power: 1	Whirlwind, Thanks for all the great advice. Too bad you don't live in my town. I could use someone to keep me on track. Are there any soy products that taste good? I remember some place online, I think it's called Dr soy, that has a lot of products. Remember, I'm not trying to bulk up, just tone up. I could stand to lose about ten pounds of fat, but I think that will go by itself just because of the extra activity. Ginger

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