Wow hour long tricep workouts. Are you a pro bodybuilder?
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Wow hour long tricep workouts. Are you a pro bodybuilder?
Warriors fucking hurt hahahah. Strengthen the stabilizing muscles - do GHR's, hip thrusters, etc. I'm amazed you have such flexibility for a guy your size lol, good shit.Quote:
Originally posted by zipdoa
Does anyone else do Yoga and bodybuilding?
I can crush true ATG squats (butt to ankles) with decent weight, but I'm having a hell of a time doing some of the bodyweight poses in class. It's mostly the Warrior variations that are destroying the front of my quads, just behind the knees.
I can do Utkatasana fairly well, but I'm wondering if there's some supplemental exercises I should focus on at the gym to make these bodyweight movements a bit easier. My leg day consists of:
Squats ATG 4x10
Leg press 3x10
Leg extension 15x5
Hamstring curls 15x3
Calf raises BW 25x5 - focusing on stretch
What's wrong with what you do now? You don't have to make things complicated, a lower/upper/off split seems fine. Another routine you could try is a push/pull/legs/off, push/pull/off/legs split(or however else you wanna tailor it). Make sure to hit your compound exercises hard and keep everything else as accessory work to bring up lagging body parts. I can't comment on the swimming since I have no experience with incorporating that in to a routine, but I assume that you'd want to keep swimming on days when you're not lifting.Quote:
Originally posted by stealth
I need some input on a workout routine.
About 4-5 years ago I used to work out on and off. I was 160 pounds at the most, and had a high metabolism. I was lean and fit.
I am now 26 and my metabolism as gone to shit and I weight between 185-193 any given day. I like the way I look (bigger) but I have a belly now. I am about 5'8 or 5'9 so not tall by any means.
I would like to maintain this weight but turn it into muscle as much as I can and get rid of my belly.
I started working out again, but have no routine at all. Just do upper body one day, take a day off and do legs the next, and such. I would also like to incorporate some swimming into the mix.
Any ideas?
I know that feel bro.jpgQuote:
Originally posted by AudiPWR
I walk in, I fuck shit up and I leave looking like a champion.
Yoga made me realize how unathletic bodybuilding made me. I'm working to get Hanumanasana by the time school is over. I'd like to be able to head kick like Lyoto Machida and axe kick like Andy Hug. Fuck it, I'd like to be able to Gogoplata like Nick Diaz!!Quote:
Originally posted by Tej.S
Warriors fucking hurt hahahah. Strengthen the stabilizing muscles - do GHR's, hip thrusters, etc. I'm amazed you have such flexibility for a guy your size lol, good shit.
I feel like being strong is useless if you can't do something with it (aside move weight). I thought I'd be satisfied when I could move disgusting weight for sets of ten, but now I realize it's such a small part of the equation.
Gogoplata:
Machida's High kick:
http://4.bp.blogspot.com/-cKM0-35aDB...00/lyoto11.gif
Andy Hug's incredible axe kicks:
Haha, yeah I know what you mean. When I went to hot yoga with my gf, I was in complete hell trying to keep up with the stances lol. I thought it would have been a walk in the park because I'm fairly flexible, boy was I ever wrong. Oh btw, I think the easiest way to do assisted pistol squats without TOO much assistance is to use bands. You can hang one on top of a power rack and it works quite well.
Couldnt agree with you more. I use to train boxing before I ever started working out and stopped when I started hitting up the gym regularly (to put on size). Lost so much mobility, agility and stamina but have gained just under 50 lbs.Quote:
Originally posted by zipdoa
Yoga made me realize how unathletic bodybuilding made me. I'm working to get Hanumanasana by the time school is over. I'd like to be able to head kick like Lyoto Machida and axe kick like Andy Hug. Fuck it, I'd like to be able to Gogoplata like Nick Diaz!!
I feel like being strong is useless if you can't do something with it (aside move weight). I thought I'd be satisfied when I could move disgusting weight for sets of ten, but now I realize it's such a small part of the equation.
This is why its so important to use periodization for your training so you get great at one thing but still maintain everything else you want.
Man I wish I did mobility training days for the last 4 years tho. Started doing this about 10 months ago when I hurt my lower trap shoulder pressing and ive never looked back.
Got to love the Voodoo Floss. Mobiliity WOD really helped reduce the injuries.
I dont really have a routine but the hardest thing I did recently was
Alternating on the minute for 20 minutes:
8 Power Snatch - 135#
2 Rope Climbs
Pushing back the urge to puke by the last few rounds.
You guys bring up good points about losing mobility, I think I'm going to start doing some mobility workouts on non-lift days or something. I'm already kind of feeling a bit stiff around the hip areas. Hopefully I can install a MMA punching bag at home soon, should help out.
look up Mobility WOD, his book is awsome but alot of its free on his site.
will do, thanks!Quote:
Originally posted by austic
look up Mobility WOD, his book is awsome but alot of its free on his site.
Pistol Progressions
I normally do some ankle and calf mobility. Bone Saw is a nice way to lossen up
Bone Saw
1) Go into a lunge and bring you back knee close to your heel. Lift you back foot off the ground and try to stand up. It forces you to shift your weight forward which you need to do for pistols.
2) When that gets easy you can stand on a box or platform and do them off the side.
3) Try doing them holding a weight out in front of you with straight arms, this will pull your weight forward making the pistol easier
4) Straight pistols
5) Hold the weight in and do weighted pistols
30+ years of Judo has helped me maintain my flexability.
You must have one hell of an armbar.Quote:
Originally posted by 89coupe
30+ years of Judo has helped me maintain my flexability.
Can you/have you ever been able to do the splits?
I've always preffered choking a guy out over armbar, but I'm good at both. :DQuote:
Originally posted by zipdoa
You must have one hell of an armbar.
Can you/have you ever been able to do the splits?
I've never been able to do the splits.
I can sit on my but and lay my body flat to my legs, or stand and do the same, but never the splits.
Todays,
2 Rounds for time:
3 Rope Climbs (legless)
6 Alternating Pistols – 2.0/1.5 pood
9 Burpee Muscle-ups
12 Handstand Push-Ups (HSPU’s) – 6” deficit
24 Alternating Single Arm Kettlebell Swings – 2.0/1.5 pood
Brutally hard
Power Cleans 5X5
Back Squats 5X10 (last set rep out)
Bulgarian Split Squats 4X8
Hypers 3X20
Sissy. Ass. Biatch.Quote:
Originally posted by Milk2%
Power Cleans 5X5
Back Squats 5X10 (last set rep out)
Bulgarian Split Squats 4X8
Hypers 3X20
I blew 5 W.O.D.S today :nut:Quote:
Originally posted by AudiPWR
Sissy. Ass. Biatch.
New Routine. Dan Jon & Pavel T https://evolutionstrengthandperforma...ronger-part-1/
TL-DRQuote:
6 Rules of the 40-Day Workout
Do the exact same thing every day
Dan finds most his goals were reached by day 20 or 22
Pick 5 exercises
Use goblet squat or overhead squat as a warm up
Focus on these 5 movements:
A large posterior chain exercise
Deadlift
An upper-body push
Bench press, incline, bench press, military press
An upper-body pull
Pull-ups, rows, (Dan also includes heavy bicep curls as an option here)
A simple full-body explosive
Kettlebell swings or snatches
Anterior chain move
Abdominal exercises such as rollouts, hairstyle planks, etc.
Only do:
2×5 per workout on the deadlift, push, and pull exercises
1×20-50 for the explosive
1×5 for the abs
Never plan or worry about the weight or load
Simply perform each lift without any emotion or excitement and strive for perfect technique
Dan sums both of these Easy Strength routines up in a single sentence, “It’s so simple, you won’t do it.” And that’s likely a true fact…
5 exercises. Everyday. Effort wise 50-65% max output. By week 3 will be much stronger
Sample: Me. 145lbs
Squat 5 reps at 135lbs. 2 sets
Deadlift 5 reps at 135lbs. 2 sets
Bench 5 reps at 95lbs. 2 sets
OHP 5 reps at 65lbs. 2 sets.
Farmers walk with a 45 plate in each hand.
Might throw in some ropes/prowler/kroc rows depending on feel.
Sounds too easy but if Dan John and Pavel T says it works, I guess it does. Also an excuse for me to get back into it easy/slowly without having to lift heavy. hahaha
I've been doing this one since late May, trying to get some powerbuilding (strength + hypertrophy) in. It's a modified Candito workout, so every week I have to add 0-10 lbs on each main lift depending on how I feel. Once I fail a lift, it's drop 15lbs on that lift. If I fail 3 times in a row, it's progress every 2 weeks instead of one. Pretty neat program. Started at 70% of my 1RM and I'm beginning to fail on all my lifts now. It's a lot of volume but I've definitely seen gains both strength and size wise.
Monday - Heavy Lower Day
Squat 3x6 Reps
Deadlift 2x6 Reps
Optional 3x8 Reps
Optional 3x8 Reps
Optionals: Front Squat, Super Squat, Leg Press, Calf Raise
Tuesday - Heavy Upper Day
Bench Press 3x6 Reps
Pendlay Row 3x6 Reps
Weighted Pull Ups 1x6 Reps
Optional 3x8 Reps
Optional 3x8 Reps
Optionals: Dumbell Incline Press, Cable Flyes, Dips, Bicep Curls, Tricep Pulldown
Thursday - Lower Body Control
Pause Squat 6x4 Reps
Pause Deadlift 3x4 Reps
Optional 3x8 Reps
Optional 3x8 Reps
Optionals: Pause Front Sqaut, Hamstring Curl, Leg Press, Snatch Grip Deadlift
Friday - Upper Body Hypertrophy
Spoto Press 6x4 Reps
Incline Dumbbell Pres 4x8 Reps
Yates Row 4x8 Reps
Lat Pulldown/Seal Row 4x8 Reps
Bicep Curl (any variation) 3x8 Reps
Optional 4x8 Reps
Optional 4x8 Reps
Optionals: Cable Flyes, Back Flyes, Bicep Curls, Tricep Pulldown, Dips, Pullups
Sat or Sun - Shoulder/Core
Overhead Press 3x5 Reps
Strict Clean and Press 4x3 Reps
Arnold Press 3x8 Reps
Front Raise 3x8 Reps
Optional Abs 3x10 Reps
Optional Abs 3x10 Reps
Optional Abs 3x10 Reps
Optionals: V-Up, Jacknife Situp, Leg Raises, Planks, L-Sit Pullups
What is diet or macros like? Or do you think if one works out that often it doesn't matter as the intensity will allow you to eat a lot and still be be in a deficit or break even?