Random health and exercise thoughts

Discussion in 'Health & Body' started by Eason, Dec 20, 2009.

Tags:
  1. Flame

    Flame Senior member

    Messages:
    1,700
    Likes Received:
    54
    Joined:
    Mar 10, 2006
    Location:
    1° 22' 0" N / 103° 48' 0" E
    
    I'm a bballer, we use the 40 together with lane agility and max vert as a barometer of our S&C training progression. Not playing pro, just testing our abilities.
     
    Last edited: Feb 9, 2013
  2. VLSI

    VLSI Senior member

    Messages:
    6,033
    Likes Received:
    2,479
    Joined:
    Mar 17, 2011
    Monday
    Squat or box squat 2 x 5
    Glute/Ham Raises or pullthroughs 3 x 10
    Bent Row or Chest Supported row 4 x 6
    Barbell or Dumbbell Curl 3 x 8
    Calf Raises 3 x 15

    Wednesday
    Bench Press or low board press 3 x 5, or 3 x 3
    Incline Dumbbell Bench Press 4 x 8
    Military or Dumbbell Shoulder Press 3 x 8
    Skull Crushers 3 x 10
    Ab work 3 x 10

    Friday
    Deadlift or rack deadlift 2 x 5
    Leg press 2 x 10
    Chin or lat pull-down 4 x 6
    Barbell or Dumbbell Curl 3 x 8
    Calf Raises 3 x 15

    Monday
    Incline bench press or Incline Dumbbell Press 3 x 5, or 3 x 3
    Dumbbell Bench Press 4 x 8
    Military or Dumbbell Shoulder Press 3 x 8
    Tricep pushdowns 3 x 10
    Ab work 3 x 10 Monday

    Wednesday
    Squat or box squat 2 x 5
    Glute/Ham Raises or pullthroughs 3 x 10
    Bent Row or Chest Supported row 4 x 6
    Barbell or Dumbbell Curl 3 x 8
    Calf Raises 3 x 15

    Friday
    Bench Press or low board press 3 x 5, or 3 x 3
    Incline Dumbbell Bench Press 4 x 8
    Military or Dumbbell Shoulder Press 3 x 8
    Skull Crushers 3 x 10
    Ab work 3 x 10

    This is the correct IA SPBR right? I'm about to start that in conjunction with a lean gain-ish diet. Time to work on the body...
     
  3. jarude

    jarude Senior member

    Messages:
    4,767
    Likes Received:
    655
    Joined:
    Dec 15, 2008
  4. Coldsnap

    Coldsnap Senior member

    Messages:
    8,050
    Likes Received:
    994
    Joined:
    Oct 12, 2008
    Dunno if I should do a cut / bulk cycle forever 170-185 of if i should just eat maint at 185 and continue strength gains. I sorta enjoy being 185 now.

    VLSI come to powerhouse in Raleigh
     
  5. Coldsnap

    Coldsnap Senior member

    Messages:
    8,050
    Likes Received:
    994
    Joined:
    Oct 12, 2008
    wow never seen IA SPBR but heard you guys talk about it all the time, that is a stupid stupid workout yet i see why everyone likes it
     
  6. Cool The Kid

    Cool The Kid Senior member

    Messages:
    4,898
    Likes Received:
    517
    Joined:
    Feb 28, 2010
    I'm gonna cut once I hit 200
     
  7. Coldsnap

    Coldsnap Senior member

    Messages:
    8,050
    Likes Received:
    994
    Joined:
    Oct 12, 2008
    What's your height? If I went up to 200 and cut i would be pretty darn jacked and would look like afuckin square. But already feeling big at 185
     
    Last edited: Feb 9, 2013
  8. VLSI

    VLSI Senior member

    Messages:
    6,033
    Likes Received:
    2,479
    Joined:
    Mar 17, 2011
    

    Graduated. On the wrong coast now.

    Weak as fuck. Haven't even looked at a gym in months :( let me know if you have other routine suggestions though.
     
  9. Coldsnap

    Coldsnap Senior member

    Messages:
    8,050
    Likes Received:
    994
    Joined:
    Oct 12, 2008
    Sweet, congrats.

    That program would actually be pretty awesome if you took out all the bicep work and half the tricep work and added in prehab movements or strengthening special areas that youre weak in. It's def enough volume without them anyways.
     
    Last edited: Feb 9, 2013
  10. VLSI

    VLSI Senior member

    Messages:
    6,033
    Likes Received:
    2,479
    Joined:
    Mar 17, 2011
    Thanks. I'll just stick to it then since I need the structure, otherwise I end up wasting my time and not progressing. Everything so weak right now, would be embarassing if I wasnt the only one here at the moment. Seriously the worst "gym" I've ever seen at this apartment though.
     
    Last edited: Feb 9, 2013
  11. Coldsnap

    Coldsnap Senior member

    Messages:
    8,050
    Likes Received:
    994
    Joined:
    Oct 12, 2008
    just stick with it and strength will come fast. when i started I couldn't even bench the barbell
     
  12. Flame

    Flame Senior member

    Messages:
    1,700
    Likes Received:
    54
    Joined:
    Mar 10, 2006
    Location:
    1° 22' 0" N / 103° 48' 0" E
    
    :rotflmao:
     
  13. Pilot

    Pilot Senior member

    Messages:
    2,663
    Likes Received:
    349
    Joined:
    Jan 13, 2008
    Were you like 9yrs old when you started working out?
     
  14. Coldsnap

    Coldsnap Senior member

    Messages:
    8,050
    Likes Received:
    994
    Joined:
    Oct 12, 2008
    no i was like a 115lb weakling with no athletic history, like 99% of the people here. bar was heavy as fuck yo
     
  15. fuji

    fuji Senior member

    Messages:
    7,062
    Likes Received:
    1,436
    Joined:
    Sep 5, 2008
    Location:
    London
    

    Good luck with your 12" arm goals of 2013.
     

Share This Page

Styleforum is proudly sponsored by