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  1. #161
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    Wow hour long tricep workouts. Are you a pro bodybuilder?

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    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
    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.

    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?
    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.

    Originally posted by AudiPWR
    I walk in, I fuck shit up and I leave looking like a champion.
    I know that feel bro.jpg

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    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.
    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.

    Gogoplata:



    Machida's High kick:




    Andy Hug's incredible axe kicks:

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  4. #164
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    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.

  5. #165
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    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.
    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.

    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.
    Last edited by scboss; 10-30-2013 at 01:03 AM.
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    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.

  7. #167
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    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.

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    look up Mobility WOD, his book is awsome but alot of its free on his site.

  9. #169
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    Originally posted by austic
    look up Mobility WOD, his book is awsome but alot of its free on his site.
    will do, thanks!

  10. #170
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    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

  11. #171
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    30+ years of Judo has helped me maintain my flexability.

  12. #172
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    Originally posted by 89coupe
    30+ years of Judo has helped me maintain my flexability.
    You must have one hell of an armbar.

    Can you/have you ever been able to do the splits?
    Originally posted by InRich
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  13. #173
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    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 always preffered choking a guy out over armbar, but I'm good at both.

    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.

  14. #174
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    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

  15. #175
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    Power Cleans 5X5
    Back Squats 5X10 (last set rep out)
    Bulgarian Split Squats 4X8
    Hypers 3X20

  16. #176
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    Originally posted by Milk2%
    Power Cleans 5X5
    Back Squats 5X10 (last set rep out)
    Bulgarian Split Squats 4X8
    Hypers 3X20
    Sissy. Ass. Biatch.

  17. #177
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    Originally posted by AudiPWR


    Sissy. Ass. Biatch.
    I blew 5 W.O.D.S today

  18. #178
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    New Routine. Dan Jon & Pavel T https://evolutionstrengthandperforma...ronger-part-1/
    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…
    TL-DR

    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
    max_boost is a name known to all

  19. #179
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    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
    Last edited by BananaFob; 08-03-2016 at 09:54 AM.

  20. #180
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    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?

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