Thread: I want to be athletic.

Mike I feel ya. I wish the best for ya.

why are you doing deadlifts on push day? that is a pull.

do something else on push day if you can't squat...leg press.

Originally Posted by P-funk

why are you doing deadlifts on push day? that is a pull.

do something else on push day if you can't squat...leg press.

I lift at home with just freeweight, so I think all I am going to do is deadlifts for lower body

Originally Posted by Double D

Mike I feel ya. I wish the best for ya.

Thanks

Originally Posted by mike456

I lift at home with just freeweight, so I think all I am going to do is deadlifts for lower body

squat body weight holding onto somethign like I explain in your squat thread.

Originally Posted by P-funk

squat body weight holding onto somethign like I explain in your squat thread.

ok thanks

Good luck dude, i'm sure youll get the hang of all this new stuff. Keep plugging away and the goals will eventually fall at your feet!

45s RIs are something i dare not try myself, 60s kills me. I did that yesterday and was also shaking like hell afterwards. Good on ya.

After making a thread and getting lots of help from the mods/members,the great P-funk made me this program, so I am dropping the old one:
Stretch- 3x20sec
Kneeling Hip Flexor Stretch- http://www.exrx.net/Stretches/HipFle...HipFlexor.html
Hips & IT Band- http://www.triathletemag.com/story.c...96&pageID=1732
TFL- http://www.dcdoctor.com/pages/rightp...ck_st_tfl.html

Dynamic Flexibility: 1x10
Walking High Knee
Butt Kickers
Walking Straight Leg Kick
Arm Swings, Forward and Back
Side Bend, Over and Back
Reverse Straight Leg March
Shoulder Circles
Reverse Shoulder Circles

Workout A:
Stretch
Dynamic Flexibility
Stability
Glute Bridge (3 second hold at top)- 3 sets
Planks- 3 sets

Weigh Training
Push-ups with hands on bench- tempo= 3/2/1 (ecc/iso/con)- 3 sets
DB One-arm Row 3x10-12 = 3/2/1 tempo
BW squats (holding onto something)- 3 sets x 15-20 reps, 3/2/1 tempo
Bike- 15Min HIIT Cardio
Stretch

Workout B:
Stretch
Dynamic Flexibility
Stability
Bird Dogs 3x5 (3-5 second hold)
Glute Bride (3 second hold at top)- 3 sets
Standing on one leg and balancing with opposite hip flexed- 3 sets

Weight Training
DB Incline Press- 3x10-12. 3/2/1 tempo
Cable WG Pulldown- 3x10-12, 3/2/1 tempo
Practice RDL 3x20
Bike- 15Min HIIT Cardio
Stretch

remeber, the biggest thing is maintaining postural control and stability through every set and every rep. Once your control gets better you will be able to do a lot more things and get a lot stronger.

Originally Posted by P-funk

remeber, the biggest thing is maintaining postural control and stability through every set and every rep. Once your control gets better you will be able to do a lot more things and get a lot stronger.

Thanks so much, you really helped, I have like the worst balance/flexibility, and it would of stayed like that for the rest of my life if you didn't help me out, thanks so much.

When it comes to your cardio, I suggest throwing in a few sprints.
Also try standing and riding (sprinting) and then recover (seated) but still pedalling. As much as I think biking is great it does tend to use your quads and hips and not much of your hams (depending on how you sit, even slight adjustments will allow you to stress the quads more towards the knee, middle of the thighs or hips). If you climb out of the saddle you can activate you butt and hams more. I assume you are doing your cardio on a real bike and not a stationary bike. Stationary bikes are ghey, I would never use one. They don't even come close to the real thing.

LOL, I am using a stationary bike

I don't have a real bike, so my only other option for a no impact cardio is the stationary bike.

Well, use the stationary bike until you can find a way to get a real one. You don't need anything fancy, just something that fits you and that is in good working order. Cardio is a blast on a bike. Also, if you do end up getting a bike you will be able to get around easier without waiting for someone to give you a ride.

Today is the start of the cutting diet, and workout program, believe it or not I just woke up about an hour ago (4:30 right now), I know I have to fix my sleeping pattern. Anyway I had my first meal, and it was disgusting:
Tuna Fish with Low Fat Mayo (I had no good carb sources in the house, so I just ate it plain), the reason why it was disgusting, was the low fat mayo, it made the tuna taste sweet and that was not good. Anyway I am going to train in about an hour, can't wait to train.

So I started off with static stretching, I was planning on doing the 3 stretches but the only one that I felt working was the Hips and IT band stretch, so I did 3x20sec of that, than I moved onto Dynamic Flexibility.

Planks- I did not really time these, I did 2 sets of regular planks, and than the 3rd set I did them with my legs elevated and on my hands(I felt these way more than the regular ones, and will do them from now on)\

Glute Bridge- I did 3 sets of five with 3 second holds at the top on the last rep, I just tried to hold as long as possible, I got up to about 10sec and then my hams started cramping.

Push-ups with Hands on Bench- These are too hard (I could only get about 1-2 reps), so I did 3 sets of 7 with my feet elevated, I will do these from now on.

DB One-arm Rows-
50x8
50x7
50x7

Squats holding onto something-
1x12
1x12

Well the gymn has a machine squat thing so I did 1 set of that instead of the BW squats

Then I did 20 Minutes of Cardio, I went all out twice for about 15 sec each during the 20 min
For all of the training I used about a 45sec RI, and a 3/2/1 tempo.
This is the new workout A from now on:
Stretch 3x20sec
Hips & IT Band- http://www.triathletemag.com/story.c...96&pageID=1732
Seated Piriformis Stretch
Dynamic Flexibility: 1x10
Walking High Knee
Butt Kickers
Walking Straight Leg Kick
Arm Swings, Forward and Back
Side Bend, Over and Back
Reverse Straight Leg March
Shoulder Circles
Reverse Shoulder Circles
Stability
Glute Bridge (5 second hold at top)- 3 sets
Planks(Feet elevated, on hands)- 3 sets
Weight Training- 45sec RI
Push-ups (feet elevated)- tempo= 3/2/1 (ecc/iso/con)- 3 sets
DB One-arm Row 3x10-12 = 3/2/1 tempo
BW squats (holding onto something)- 3 sets, 3/2/1 tempo
Cardio
Bike- 20Min (Moderate)
Stretch 3x20sec
Hips & IT Band- http://www.triathletemag.com/story.c...96&pageID=1732
Seated Piriformis Stretch

P-funk if you see this I have a couple of questions, there is a machine squat in the gym available to me, should I use that in place for the squats while holding onto something? Also should I put in Calf raises somewere?

Glute Bridge- I did 3 sets of five with 3 second holds at the top on the last rep, I just tried to hold as long as possible, I got up to about 10sec and then my hams started cramping.

the cramping is a sign that your hamstrings are taking over for your glutes to extend your hip (called synergystic dominance). We already established that you have weak glutes. Please try not to do stupid shit like this. Slow down, focus on squeezing your ass has and thinking about pushing with your glutes. Maintain that contraction with your ass at the top and hold (like you have a quarter in your asshole) and keep your abs drawn in tight.

Time the planks please.....so you can make progression. Before you start doing a more complex plank variation, lets see a video of you doing just the basic plank on the ground for 10sec or so.

P-funk if you see this I have a couple of questions, there is a machine squat in the gym available to me, should I use that in place for the squats while holding onto something? Also should I put in Calf raises somewere?

a) calf raises and cable dorsiflexion please.

b) do 3 sets of machine squats, 12 reps, 3/2/1 tempo. Then go over and do two sets of squat practice with BW. 3/2/1 tempo.

c) why were the push ups with hands on bench harder then push ups with elevated feet? That doesn't make any sense?

d) did you maintain 3/2/1 tempo on your exercises? Focus on postural and joint control?

Originally Posted by P-funk

a) calf raises and cable dorsiflexion please.
There is no cables, so I can only do the calf raises
b) do 3 sets of machine squats, 12 reps, 3/2/1 tempo. Then go over and do two sets of squat practice with BW. 3/2/1 tempo.
Ok, that sounds good
c) why were the push ups with hands on bench harder then push ups with elevated feet? That doesn't make any sense?
The bench is very low
d) did you maintain 3/2/1 tempo on your exercises? Focus on postural and joint control?

Yes, I did, it made the exercises much harder and feel more effective

I agree with what P said about getting good at regular planks before doing a more complex planks. If you work hard at increasing your time you will understand what it means to engage your abs/ lower back muscles when you perform squats and deadlifts and overhead presses. Also, you will be able to perform pull-ups and chin-ups in a more controlled manner (without the swing that some people end up doing when they start to fatigue). Your will be able to do pushups without the sag that happens when people have a weak core.

a) put half of a 25 pound plate on your toes and sit on a bench.

b) if the bench is to low, the go over and set the smith machine bar up higher to a comfortable position and do them there. When you feel comfortable, move the bar down a notch.

Originally Posted by P-funk

a) put half of a 25 pound plate on your toes and sit on a bench.
Ok I will do thatb) if the bench is to low, the go over and set the smith machine bar up higher to a comfortable position and do them there. When you feel comfortable, move the bar down a notch.

The gym that I go to is the crappiest gym(it is free to the community), all it has is one univesal weight machine, and some cardio equipment.
I will try to find something in the house higher that I can do the push-ups on

Originally Posted by mike456

The gym that I go to is the crappiest gym(it is free to the community), all it has is one univesal weight machine, and some cardio equipment.
I will try to find something in the house higher that I can do the push-ups on

push the seat of a chain against the wall so it does not slide and use the chain back.

Originally Posted by P-funk

push the seat of a chain against the wall so it does not slide and use the chain back.

Originally Posted by mike456

how do you now understand that?

push a chair against the wall (the seat of it into a wall) so that it is braced. Place your hands on the back of the chair (the seat back that your back rests against) and do your push ups.

Originally Posted by P-funk

how do you now understand that?

push a chair against the wall (the seat of it into a wall) so that it is braced. Place your hands on the back of the chair (the seat back that your back rests against) and do your push ups.

oh alright, the whole chain thing just got me confused.

Ok this is the workout:
Day 1- Workout B
Day 2- off
Day 3- Workout A
Day 4- off
Repeat

Workout A:
Stretch
Dynamic Flexibility
Stability: 30sec RI
Glute Bridge (3 second hold at top) 3x15 tempo= 3/2/1
Plank 3 sets
Weight Lifting: tempo= 3/2/1- 45sec RI
Pushup (Hands on Chair) 3 sets
DB One-arm Row 3x10-12
BW Squat (While Holding onto Something) 2x15-20
Machine Squat 3x12
Calf Raise 3x10-12
Bike- 20 MIN
Stretch

Workout B:
Stretch
Dynamic Flexibility
Stability: 30sec RI
Bird Dog 3x5(each side- 3-5 second hold)
Standing one Leg for Time 3x10sec
Glute Bridge 3x15 Tempo= 3/2/1 (3 second hold)
Weight Lifting: tempo=3/2/1 - 45sec RI
DB Incline Bench Press 3x10-12
Reverse Calf Raise 3x10-12
Practice RDL 3x20
Cable WG Pulldown 3x10-12
Bike- 20 MIN
Stretch

Stretch: 2x20
Hips & IT Band Stretch
Piriformis Stretch
Hamstring/Lower Back Stretch
Dynamic Flexibility: 1x10
Walking High Knee
Butt Kickers
Walking Straight Leg Kick
Arm Swings, Forward and Back
Side Bend, Over and Back
Reverse Straight Leg March
Shoulder Circles
Reverse Shoulder Circles

cool, good luck with your goals man.