Tom_B

Never mind about the shake thing, Emma just came up with one! perfect timing too since I was just about to go to bed.

BulkMeUp

I dont do skull crushers coz i am likely to crush my skull . I do close-grip pushdowns at the gym.
However, if you want, you could do a skull-crusher like exercise, called lying dumbell extensions. Lie on the bench with db in each hand, palms facing each other and arms extended over head. Bend your elbows and bring the db down towards your shoulders NOT your head . Keep elbows pointed up NOT back or out. Raise and repeat.

But careful. A black eye is not bad at all compared to loosing teeth, breaking your nose or wost of all, loosing an eye!

In addition i do a close grip type of BP with db's. Lie on bench hold db above like you are benching. bring db's together so that they touch sides. lower db's and lower elbows to your sides, NOT flared out. raise and repeat.

I find this type of close grip bench and the close grip pushdowns gives my tri's a good wo.

BulkMeUp

OW OW OW OW OW OW OW OW OW OW OW OW, emma! My toe hurts reading that!!

Tom_B

Thanks for the great ideas!
I've been looking for an exercise to get rid of one hand tricep extensions, I find they don't give me a great workout for my Tris, I guess I coulda tried regular over head extensions using both hands but I'm too damn lazy!
Well I think anyone that does skull curshers is just asking ofr it I mean come on Skull Crushers = Your skull is gonna be crushed! I don't have alot of common sense but that ones a givin

Tom_B

that was my reaction too, I much rather have a 10lbs weight hit me in the eye rather than that!

Tom_B

Training- Back/Bi Day
Bent over rows *20lbs* 1x14, 3x12
Shrugs *60lbs* 1x14, 3x12
DB pullover *20lbs* 1x14, 3x12
BB curl *40 punds* 1x14, 3x 12
Concentration curls *15 lbs* 1x 14, 3x12
Abs
Side Bends *35lbs* 2x 15 each side
Plate twist *15lbs* 3x15


Diet-
Meal 1 - Oatmeal, unsweetned soy milk, whey
*workout*
Post workout- Skim milk, oatmeal, banana, cinnamon, whey
Meal 2- brown rice, skinless chicken breast, carb counting tortilla wrap
Meal 3 - almonds, egg whites, becil oil, almond butter, pear
Meal 4 - brown rice, tuna, carb counting tortilla wrap, diet pepsi ( )
Meal 5 - cottage cheese, almond butter

Well today I had to carry around a brown paper bag during school, I looked like such a tard , espically since all my clothes were dirty so I had to throw on this weird sweater and this t-shirt that was alot longer than the sweater (don't ask why I didn't just wear the t-shirt, I don't wear t-shirts, haven't worn one in public in 2 years ) maybe that's why people were staring and not so much the fact that I had a paper bag...or myabe it was a combination of both... ....who knows, and who cares!! I'm getting alot better with my social anxiety BOO YA!
Megan got to leave last class early to take her driver's test, lucky b*tch :grmuble: ugh you guys have no idea how jealous I am! if I had my damn driver's license I'd actually be able to workout at a gym! A lovely, lovely gym! But no you have to be 16, stupid rulesw and the people that inforce (enforce ...thank god I use the computer and spell check for english class or I'd be screwed!) them! ....I hope she failed!
I had to work tonight so tired, the restaurant was so busy! Although I did get a free diet pepso outta it! I only allow myself 3 bottles a week (mainly cause I don't feel like spending the extra cash for some, but we'll just say it's becausr I'm extra healthy :shh: )
I got a french test I haven't studied for tomorrow, o well I'll wing it, french isn't that hard , who am I kidding if I go to school tomorrow without studying I'll start spazing and that's not a very pretty sight!...well I guess I'm never a really pretty sight damn people and their perfect genes, I'll stop there, maybe I'll save that rant for another day .
O god!! I just remembered My friend Mike isn't going to school tomorrow, that means I'm gonna have to walk to school alone !! with people and their staring and thinking "HA! he has no friends!! " ....ok maybe I'm not getting over my social anxiety..

SlimShady

Heya Tom. You might want to try some tricep kickbacks. What you do is, you bend over a bench or a table. Put your left hand and left knee on the table. Hold a dumbell in your right hand. Put your right elbow up next to the side of your body. Then bend and straighten your elbow, moving the dumbell from a hanging position, back past your hip. Kinda like what this guy is doing - http://www.netfit.co.uk/tri3.htm Works the triceps pretty good.

Tom_B

Thanks Slim Yay getting all kinds of great ideas to get rid of those damned 1 hand tricpe extensions! (I find they hurt my elbows, maybe not proper form? , meh still hate em )
This requires changing my routine, and experimenting though...o well time to get off my lazy ass and do something! I'm still thinking if I'm gonna go outside to jog or not, I still got 20 minutes to decide..hmm to go or not to go ..

Emma-Leigh

Yes - it hurt! A LOT! It put a quick end to my workout as I sheepishly hobbled (very painfully) away to spend the next few hours icing it!!! LUCKILY nothing was broken, but it did take a good few weeks to recover.

Emma-Leigh

Hmmm... It just struck me - are you doing a 'warm up' set at the same weight as your working sets? If so, consider adding a little weight to your workout sets. These should be a little harder than your warm up and, if you managed 14 reps on the first set you are probably needing to increase the weight slightly on the following sets.

Might also want to do your shrugs after your pull overs - just flows better that way.

Looks excellent!! Good to see the milk and banana!! That meal sounds soooo goood

But I have to ask, what is 'becil oil'??



The best thing you can do in life is not care what the rest of the world thinks of you... Do what you feel is right for you and make sure you are productive and pro-active in your approach to yourself, your life, your future and your role in society and everything else will fall into place.

BulkMeUp

I see some guys at my gym doing them. But they are mostly big guys. So i guess they know what they are doing and are more experienced than me.

Another thing is remember to NEVER adjust your grip and/or stance after you have lifted the weights. This has a definate potential to drop the weight on yourself. Once you have lifted the weights over you, DONOT wiggle your fingers or try and adjust yourself. You could injure yourself. If you need to adjust anything, PUT THE WEIGHT DOWN, adjust your grip/stance and then lift again.

I find it is kind of an unconcious thing to adjust an uncomfortable grip which i tend to do sometimes especially when i am not very focussed. But it is not a good idea. So try and avoid doing it always.

I agree with emma, your workout sets should have heavier weights than the warmup set. I understand you might not have the weights presently, but this is something you need to consider.

When you are able to do the predefined number of sets, always try and squeeze and extra rep for each set. When that gets easy, try squeeze another rep for each set. when that gets easier, increase the weights. This way you can push yourself to the next higher weight.

"I AM ON A BULK. I NEED TO HAVE THOSE CALORIES TO GROW!"
Now write that down 200 times on the blackboard!

Tom_B

I try that so much, but I just can't not matter what I do I'm always thinking about what other people are thinking of me, peoples opioions are everything to me...I know it shouldn't be that way but it is, at least for now.

Tom_B

That's exactually what I was doing I would start to adjust my grip during the skull curshers after it was right above me head, maybe that's why it was so freaky O well I still wouldn't do them, I have the worst luck in the world

My cardio was a scheduled session so it's fine ....the big toughy will be tomorrow when I'm suppos to do nothing...I'm not sure how thats gonna go
Me + Rest Days = Bad mix!
I was thinking maybe instead of doing my abs on all my other workdays just move all my ab workouts to my "rest" day, would that give me the same reuslts?

Tom_B

Training -
HIIT Cardio/Pilate Day


Diet
Meal 1 - thin roled oats, whey, unsweetned soy milk
*cardio*
Post workout - Thin rolled oats, banana, skim milk, whey, cinnamon
meal 2 - Almonds
Meal 3 - tuna, carb counting tortilla wrap, brown rice
meal 4 - almonds, Egg whites, becil canoil oil, pear
Meal 5 - Same as Meal 3 except swap the tuna with chicken
Meal 6 - cottage cheese, almond butter

Well today I went on my first real outside jog and my god I know why they invented treadmills! The wind felt like it was cutting up my throat eveytime I breathed, and my ears ooo my precious ears hurted so much . Nver again shall there be an outside jog (except there probably will have to be untill I got my elpitical trainer ). I've now added wind to my list of naturable things I hate! (well it was already there due to it always screwing up my hair! Just when you think your having a good hair day WHAM here comes the wind! So now wind is #1 on the list )
Nothing really happened today at school, I do have a B-day party to go to tomorrow, I'm sure I'll look classy bringing my own food and all o well what can ya do? I'm not eating pizza and ice cream!
Also today my English teacher came up to me and started talking to me and how she read that I was all healthy obessed in my journal, that fine and all, but then she goes, were you the one that got sick or your brother? I was like what?.. Then she goes you know was it you or your brother that had to be hospitilized because of your eating disorder last year? (not to metnion she's saying this right in front of the ENTIRE class, I sit right in the front) I was like then she sarted going on about how her daughter had buliema and how she overcame it and wrote it as her speach and won nationals and I was just in disbelief, first off I have no idea how she knows (unless the stupid principal mentioned it to a teacher and then the news started passing form teacher to teacher) not to mention she's saying this in front of the class! Afterwards my friend Erin was like ok wow that was akward and I was like I know! then she said I never told anyone about that, I was like whoa! wait how did you know? Apparently my friends got together and statred to talking about me last year when I was gone, so tons of people know ...I just felt so...betrayed I don't know..at least I know I have one true friend that will always be there for me, that's all I need.

So I went home and just lazed around and watched "Godsend" which was a pretty good movie and "Scooby Doo 2" that was great Sarah Micheele Gellar is by far my favorite actress, I can't wait till "The Grudge" comes out!

Emma-Leigh

Tom... Do we have to get out the dictionary and go over what a 'rest' day is!! It means a DAY OF REST!! This means do nadda, zip, ziltch, nothing, zero, aka: enter into complete-slothfullness!!

Ok... So maybe not complete-slothfullness... but it means you do nothing gym related. So go to the movies, do the shopping, wash your clothes, clean your room, bake a cake... but don't do 'planned exercise'!!

BulkMeUp

'Becil' is the name of a brand, if i am not mistaken. I think emma was asking about the contents.

are you ????? 'rest day' as the term signifies it is a day where you DONOT do any strenous physical activity. you are supposed to REST. Watch tv, read a book, go hang out with your friends, take up a hobby, learn a new skill, even catch up on school work if you have to, or simply sleep a bit more (as i love doing )

Presently you are trying to put on mass. It is suggested to keep the reps/sets low, unless you are doing HVT vs HIT. So assuming you are doing HIT, keep the reps between 8-10 and do 4 sets per exercise using heavy enough weights. Try and increase the reps as i suggested above. Once you are able to do 12 reps, then increase the weights to a level where you can only do 8reps. Then keep going and try and increase those reps with the higher weight.

Gwarsh, Tom!! why dont you do this as a cheat meal??!! you DO need cheat meals else you might come to a point where you will get so sick and tired and might relapse into a junk food eating binge leter on. But do remember, moderation is the key.

Tom_B

lol I tried doing the thing where you divide the quotes into sections, so I could answer multiple questions easier, needless to say it didn't work and I screwed up that entire post, I had to go back and edit stuff. Although I'm trying it witht his post, hopefully it'll work


I know I'm suppos to have a rest day, but I hate rest days , I feel so bloby and I have no idea what to eat, should I still have whey? where should I have my fruits etc. I'm doing alright so far, I've only gone for a 36 minute walk ahh who am I kiddin I can't do rest days, "rest" to me is going for hour walks :shrugs: I'm obessed with exercise, so I figured it be better to do all my ab workouts in one day insteads of adding another session of cardio in there..

whats HVT and HIT?
ok I'll do the 8-10 reps thing and always try pushing out more reps, how long should I rest inbetween sets? and should I still have a warm-up set where I can do 14 reps? Still new to the whole weights thing , I wish I never got that damn cable pulley


That's my problem "moderation" , I know I have a binge problem that is a reult of my ED, when I did my binge last sunday I was plannin gon eat 4000 calories, when I ended up eat 7000 I felt so sick. So I'm still no tat a point wher I can have a "cheat meal" or else I go crazy, besides I like my "clean" food a whole lot more! and if I did the cheat that would mean taking away my cottage cheese and almond butter and nobody better try taking that away form me

BulkMeUp

Guess you figured that out, sucessfully.


You are reading too much in to the whole exercise thing. Rest days are not just about physical rest. You also have to relax your mind. Your CNS has to work a lot more during exercise and needs a break. Not giving it a break is one of the reasons that results in a burnout. And you dont want that to happen. So find something relaxing to do. Something that also makes you mentally pleased while doing it. Be it reading a book, painting..etc. Surely there is school work which also need to be done (as much as you might hate it ). Preparing for that can only help you. Better grades = better job = more money! And more money = independence = the ability to get out of one situation into a better one of your choice.

HVT = High Volume Training
HIT = High Intensity Training

Yes. Warm-up sets are required. For your leg day, get on the treadmill (did i hear you scream for joy? ) for about 5 mins only on a low/mod speed. This is just a warm up. Donot do it so intense that you exhaust your muscles and your weight training suffers.

Rest in between sets is a debatable topic. When i started out on a serious training i had to take 3-4 mins or more between sets. I was a skinny guy with not much energy and besides i didnt pay attention to a proper bulk diet. But now i take 1 min between sets and maybe 2 for some. I take 2-3 mins between exercises. In total for HIT try and keep the total training time 45-60 mins. The beneift of HIT is that it is a time saver. Which is what appeals to me as i dont want to live in the gym. There are other things in life to be done, even if it is just sitting on the couch watching tv and scratching my butt!! .

Presently, stick to compound movements. Dont fuss with isolation movements like concentration curls. Read through the training forum threads for some tips on what you should do. But dont try and incorporate every tip every time you see one. Sort out a routine with the equipment you have and stick to it for a few months. So long as you are growing, it is fine.

Believe me, once you get some serious weight training underway, you will enjoy the rest periods and your body will demand it. Else you will be walking around all sore with plenty of aches and pains and you will stop growing. Keep in mind, you donot grow while training, you grow while resting.

So how about you schedule your meals in such a way, that you have a good solid meal just beofre going to the party. That will keep you full for ~3 hours. So at the party you will have more control on what you eat. After the party, if you are still a bit hungry. Then have some cottage cheese. Excess cals for just one meal in one day will not really have much of an impact. You are not going to get obese overnight.

Tom_B

I'm al classy like that


lol ok I'll take a rest day, it was kinda nice yesterday


yes, yes do did hear a scream of joy gotta love cardio!
I'll stick with the weights I'm using now as warm up and then I'll increase the weights by 5-10lbs so I can only do 8 reps, except for Side raises, I've tried 10lbs before (can only do 5lbs), ain't happening lol, I should probably just get another exercise instead of that
I guess I'll just take a est period for as long as it takes me to "recover" , I'll have to play around with that.