The Rage3d Fitness Thread

[Hidavi]

I love how its really difficult if you want it to be, but the cold keeps you cool enough to stay comfortable.

[Nunz]

Originally Posted by Hidavi

I love how its really difficult if you want it to be, but the cold keeps you cool enough to stay comfortable.

Heh, yeah.

I've been shovelling out peoples cars and ****. Made like 90 bucks doing it too. 2 birds 1 stone.

I'm also trying to get my friend to get me a permanent guest pass to the YMCA so I can go there to play ball. Obviously, too cold to go to the courts now, plus no one likes playing on these courts when it's cold because the rims get really rattly.

YMCA wants like 80 a month. I can't just get a membership to use there courts I have to get a membership for the whole place. **** that. Already pay 40 a month for the Gym.

[ice]

Originally Posted by shrike126

Though I know doing cardio is important, I was wondering if stretching out a bit and lifting weights without cardio have any negative impacts aside from not getting the cardio?

Depending on how hard you go at it with the weights, it can be considered cardio in itself. I wouldn't worry about not doing cardio every single week unless you're trying hard to lose weight.

[Nunz]

Quick question.

I want to develop my core more, so I've been doing a lot of core. I do:
upperbody monday,
legs and back on tuesday,
upperbody wednesday,
thursday legs and back,
friday is core and chest with lots of calf raises with weight.

I do small amounts of core everyday but Friday I really work it. I've been doing about 75 pounds doing the woodchopper motion. I'm not even sure what the exercise is called, a buddy showed it to me.

I want to start developing my abs, and not just my upper abs but the lower as well. Ice, any good workouts for this? Besides sit-ups, of course.

[shrike126]

Originally Posted by ice

Depending on how hard you go at it with the weights, it can be considered cardio in itself. I wouldn't worry about not doing cardio every single week unless you're trying hard to lose weight.

For someone looking to get back in to shape, could an effective workout be put together using a home bench and free weights that gets cardio out of lifting and avoiding the traditional 30 minute run?

[g-a-m-e]

If you're a bit on the fat side, i'd try to lose fat first (cardio), and once you're not fat anymore do strength training .

Also NO comments on my pictars ? Not even "you're fat go die" or something ?

Damn THAT hurts

[Langsuyar]

Originally Posted by g-a-m-e

If you're a bit on the fat side, i'd try to lose fat first (cardio), and once you're not fat anymore do strength training .

Also NO comments on my pictars ? Not even "you're fat go die" or something ?

Damn THAT hurts

Definitely not a bad start, but I think your trapezius is a little bit lacking in comparison to the rest of your development. Don't end up looking like Stallone in Rocky IV. Old boy looks like he never did shrugs in his life.

[Langsuyar]

Originally Posted by Nunz

I want to start developing my abs, and not just my upper abs but the lower as well. Ice, any good workouts for this? Besides sit-ups, of course.

Hanging straight-leg lifts
Jackknives
Hanging leg lifts (weighted)
Flutter kicks/6 inch hold

[g-a-m-e]

Originally Posted by Langsuyar

Definitely not a bad start, but I think your trapezius is a little bit lacking in comparison to the rest of your development. Don't end up looking like Stallone in Rocky IV. Old boy looks like he never did shrugs in his life.

I know man ! But they don't seem to want to grow or something .

Granted i don't do shrugs ever, but that's because i thought shrugs are lame.
They just seem really really an isolation move.

I do lots of standing overhead presses. I get under the bar real good and feel them pinching together but i just can't seem to really work that muscle out.

I also don't do pullups, wide grip nor woman grip . I think i should ? I can do them though, like 6 or 7 nice ones . What should i be aiming for ? Like 3 x10 or something ? I weigh about 100 kilo's at 1.83 meter

What about deads ? They good for it ? Just started again after back crap, had really really sore legs from squatting, i should have known better than to go for my normal weight, form was utter crap, felt something in lower back > next day i could not even get out in or out my car.

2 weeks later, ALMOST healed. I do some squats. Against better judgement try for last one , **** form up (with LOW weight but did not matter) > **** again . I then didnt do deads or squats for about a month.
Now it's healed though.

[riho]

Snatches and cleans make your traps grow. Do those. Provided you have an olympic weightlifting stand

Proof:

[g-a-m-e]

Snatches scare me. I once saw this dude break his elbow doing one :shock:

I wouldnt need a stand to do those by the way ?

[riho]

I've seen people break their knees squatting **** happens.

Some gyms don't allow dropping weights and if they don't have those rubber covered plates then forget about it.

You don't need a special stand but if you don't have it and you drop weights on concrete or some hard surface then the plates might eventually bend or get damaged I imagine.

[ice]

Originally Posted by Nunz

Quick question.

I want to develop my core more, so I've been doing a lot of core. I do:
upperbody monday,
legs and back on tuesday,
upperbody wednesday,
thursday legs and back,
friday is core and chest with lots of calf raises with weight.

I do small amounts of core everyday but Friday I really work it. I've been doing about 75 pounds doing the woodchopper motion. I'm not even sure what the exercise is called, a buddy showed it to me.

I want to start developing my abs, and not just my upper abs but the lower as well. Ice, any good workouts for this? Besides sit-ups, of course.

Aside from what was already mentioned, deadlifts and squats are a great way to strengthen your core. I've never done direct core work in my life and mine is strong as hell, and my abs are pretty damn thick. Also look into weighted planks.

Originally Posted by shrike126

For someone looking to get back in to shape, could an effective workout be put together using a home bench and free weights that gets cardio out of lifting and avoiding the traditional 30 minute run?

What exactly do you mean by "back in shape"? If you're on the heavy side I'd still stick some cardio in there for a couple days out of the week, if you're skinny or just want some muscle mass, weights would probably be fine. Try other forms of cardio like hitting a bag if you don't like running.

Originally Posted by g-a-m-e

I know man ! But they don't seem to want to grow or something .

Granted i don't do shrugs ever, but that's because i thought shrugs are lame.
They just seem really really an isolation move.

I do lots of standing overhead presses. I get under the bar real good and feel them pinching together but i just can't seem to really work that muscle out.

I've never done a shrug in my life and my traps are big. Overhead presses aren't going to work your traps that much, they're mainly an accessory muscle in that exercise.

I also don't do pullups, wide grip nor woman grip . I think i should ? I can do them though, like 6 or 7 nice ones . What should i be aiming for ? Like 3 x10 or something ? I weigh about 100 kilo's at 1.83 meter

Pull-ups are essential, so yes, do them. Get to some solid sets of 10 and start adding weights to a belt.

What about deads ? They good for it ?

Deadlifts are the reason my traps are quite big. Deadlifts basically work your entire body.

Originally Posted by g-a-m-e

Snatches scare me. I once saw this dude break his elbow doing one :shock:

I wouldnt need a stand to do those by the way ?

You're in the wrong hobby if you're worried about getting hurt. You can tear a muscle with any exercise you do, it doesn't even have to be a heavy weight. Deadlifts can bulge discs or give hernias, squats can do that and blow your knees out. Benching can tear your pecs or rotator cuffs, there is a potential for injury everywhere. That's why form is so important, and if you haven't taken and posted a video of your main lifts to get critiques on it, I would. Just don't post them on BB.com because most of those guys are idiots.


As for olympic lifting, you're want to get bumper plates or at the very least some good thick rubber mats. Even then I wouldn't want to drop heavy weights from over my head, so bumpers would be crucial. Otherwise you can ruin your bar (moreso than the plates if you have some rubber mats).

[.nox]

Been slacking off big time with the workouts but I'm gonna pick it back up this semester starting tomorrow.

Wish me luck !

EDIT :

The sack is were my training shows.

[Langsuyar]

Originally Posted by ice

Deadlifts are the reason my traps are quite big.

At the lockout for deadlifts there is the shoulder shrug/roll before releasing the weight, so you're still doing a half-shrug anyway. Outside of that, the trapezius works as a stabilizer for the lift.

[Elysian]

Hit the gym today, first day its back open. Did chest, back and abs. Also walked my dogs for about 4mi.

[ice]

Originally Posted by Langsuyar

At the lockout for deadlifts there is the shoulder shrug/roll before releasing the weight, so you're still doing a half-shrug anyway. Outside of that, the trapezius works as a stabilizer for the lift.

It depends on how you do them. And pretty much every muscle is a stabilizer for them.

As for me, I'm taking tonight and tomorrow off. I'll start with shoulder presses on Wednesday.

[g-a-m-e]

Originally Posted by ice

I've never done a shrug in my life and my traps are big. Overhead presses aren't going to work your traps that much, they're mainly an accessory muscle in that exercise.

Pull-ups are essential, so yes, do them. Get to some solid sets of 10 and start adding weights to a belt.

Deadlifts are the reason my traps are quite big. Deadlifts basically work your entire body.

You're in the wrong hobby if you're worried about getting hurt. You can tear a muscle with any exercise you do, it doesn't even have to be a heavy weight. Deadlifts can bulge discs or give hernias, squats can do that and blow your knees out. Benching can tear your pecs or rotator cuffs, there is a potential for injury everywhere. That's why form is so important, and if you haven't taken and posted a video of your main lifts to get critiques on it, I would. Just don't post them on BB.com because most of those guys are idiots.

I found it ! I had to zoom in a bit for it to show but

Lol
Anyway i was stuck deadlifting at exactly 450 pound mark before i sprained my bak. Could do 5 reps in good enough form so it's not like i don't deadlift.
At least compared to the rest of the gym (but then again they deadlift with dumbells yes i'm not even kidding, all serious complete with grunting with 60 pounds )

Think it's the pullups, or maybe pulls in general. I like pulling, i HATE pullups . Bought myself one of those bars you can hang in your doorpost.

Did some gay shrugs yesterday. Just 3 sets, come up slowly and hold for 2 seconds (read that somewhere), and it hurts so that muscle definately needs some special attention indeed. thx all

[curio]

Ok I'm willing to take crap from you guys here, and most likely some of you will dish it after I say this - but the facts are the facts man...

I used to be one helluva long distance runner in my younger days. In high school I weighed a mere buck-twenty, but I ran like the wind. My best 5 kilometer was 16:40, and my best mile was 4:40 - and this was in Denver altitude, 5280 feet above sea level.

My point here is that I only wish I was there again. At 24 years old I started smoking cigarettes, and at that time I never even dreamed of working out or running. The smoking continued until I was 31 years old (last year) when I decided I had enough. It's been 16 months now since I've had a cigarette, and I'm loving it.

The problem that came with quitting though is that smoking was actually keeping my weight down. Tobacco suppresses your appetite - so throughout all my 20's I never gained a pound - and I thought it was merely my metabolism. Well when I quit, my weight went up - and it was mainly fat. I went from 135 lbs to 160 lbs in a matter of months. No kidding.

Well I've finally got sick of it all (especially the mid-section bulge) and I have decided to do something about it.

Anyway, the part that ICE will make fun of is that I happen to own a Bowflex Ultimate 2. I spent thousands of $$$$ about three years ago on the Bowflex, yet I never ever even used it - mainly because I was a smoker. I felt why the **** should I work out when I smoke? But I bought it in hopes that someday I would quit smoking and start working out... So I've had this couple thousand dollar workout device sitting there only holding the floor down for years now, but now I want to put it to work.

I know it's a Bow****, but it's paid off and I'm sick and tired of being unhealthy - so I started working out a few weeks ago. I have a routine now of every other day switching between shoulders, chest, arms, back, trunk, abs and legs - and I can already tell a big difference. I'm serious about it this time - and while I know I'll get **** to the end of the earth for spending thousands on a Bow**** - I have to admit that the thing is working.

Besides all the typical Bow**** uses - the Ultimate 2 has a lat tower, preacher curl, ab cruncher, and it can do full squats and aerobic rowing. So far so good, I'm starting to actually see and feel a difference.

Anyway, I'm only explaining all this because I do want some support here. It's been over a decade since I've been healthy and in shape - and I want to get back - even if I have to use a Bowflex. I sure hope some of you guys can support my efforts.

[g-a-m-e]

It beats deadlifting with dumbells i guess

Anyway, there's another problem with quitting smoking. When you smoke, your metabolism gets a lot less efficient. Meaning you can eat more because a lot less of the calories are actually absorbed.

So, when you quite smoking you have 2 problems. You eat more, AND what you eat is more efficiently taken in .

So in order to maintain the same weight after you quit smoking, you have to also eat LESS than what you did when you were still smoking.

This means your life has become pretty depressing , not only is the lack of nicotine making you depressed and angry, on top of that you should also go on a f^cking diet and be hungry all day


edit for WTF !!! That bowflex costs what ?! Thousands of dollars ? Its now "paid off" ? You took a loan out for that thing ?!?!?!?!?!?!!?

Wow, infomercials . Had no idea they were actually effective (well, on americans that is)

Why is that thing so expensive ? It's just a piece of aluminium or something ?

edit#2 ... Dear god i thought you meant that shake thing. You bought a home gym from the BRAND bowflex.

I don't really see a problem with that personally to be honest ?

[ice]

Originally Posted by curio

Ok I'm willing to take crap from you guys here, and most likely some of you will dish it after I say this - but the facts are the facts man...

I used to be one helluva long distance runner in my younger days. In high school I weighed a mere buck-twenty, but I ran like the wind. My best 5 kilometer was 16:40, and my best mile was 4:40 - and this was in Denver altitude, 5280 feet above sea level.

My point here is that I only wish I was there again. At 24 years old I started smoking cigarettes, and at that time I never even dreamed of working out or running. The smoking continued until I was 32 years old (last year) when I decided I had enough. It's been 16 months now since I've had a cigarette, and I'm loving it.

The problem that came with quitting though is that smoking was actually keeping my weight down. Tobacco suppresses your appetite - so throughout all my 20's I never gained a pound - and I thought it was merely my metabolism. Well when I quit, my weight went up - and it was mainly fat. I went from 135 lbs to 160 lbs in a matter of months. No kidding.

Well I've finally got sick of it all (especially the mid-section bulge) and I have decided to do something about it.

Anyway, the part that ICE will make fun of is that I happen to own a Bowflex Ultimate 2. I spent thousands of $$$$ about three years ago on the Bowflex, yet I never ever even used it - mainly because I was a smoker. I felt why the **** should I work out when I smoke? But I bought it in hopes that someday I would quit smoking and start working out... So I've had this couple thousand dollar workout device sitting there only holding the floor down for years now, but now I want to put it to work.

I know it's a Bow****, but it's paid off and I'm sick and tired of being unhealthy - so I started working out a few weeks ago. I have a routine now of every other day switching between shoulders, chest, arms, back, trunk, abs and legs - and I can already tell a big difference. I'm serious about it this time - and while I know I'll get **** to the end of the earth for spending thousands on a Bow**** - I have to admit that the thing is working.

Besides all the typical Bow**** uses - the Ultimate 2 has a lat tower, preacher curl, ab cruncher, and it can do full squats and aerobic rowing. So far so good, I'm starting to actually see and feel a difference.

Anyway, I'm only explaining all this because I do want some support here. It's been over a decade since I've been healthy and in shape - and I want to get back - even if I have to use a Bowflex. I sure hope some of you guys can support my efforts.

I won't give you **** for it, I won't give anyone **** for deciding to get in shape, unless they ask me for advice and plainly ignore it (or at least make it known they're thinking of buying a Bowflex before they actually do ), you bought it years ago and it's paid for, you may as well use it. Is it ideal? Not really, but you can have results just fine on them so long as you're not trying to become a bodybuilding or especially powerlifting champion. You can get in shape with it, so just stick to it.

[Spyder]

I joined a gym just before christmas. been 6 times already.. tonite will be my 7th. i've gone from no exercise to 4 times a week. I do 20min cardio, 20 min on the weight machines and back to 20 min cardio - so an hour total roughly.

it feels great - feel fantastic after going and i actually look forward to it every day. i'm really excited about losing weight. I guess i finally had enough

[curio]

Originally Posted by g-a-m-e

Anyway, there's another problem with quitting smoking. When you smoke, your metabolism gets a lot less efficient. Meaning you can eat more because a lot less of the calories are actually absorbed.

So, when you quite smoking you have 2 problems. You eat more, AND what you eat is more efficiently taken in .

So in order to maintain the same weight after you quit smoking, you have to also eat LESS than what you did when you were still smoking.

This means your life has become pretty depressing , not only is the lack of nicotine making you depressed and angry, on top of that you should also go on a f^cking diet and be hungry all day

That explains a lot actually.

Originally Posted by g-a-m-e

edit for WTF !!! That bowflex costs what ?! Thousands of dollars ? Its now "paid off" ? You took a loan out for that thing ?!?!?!?!?!?!!?

Yup the version I got cost that much. I didn't take a loan out, I bought it outright.

Originally Posted by g-a-m-e

Wow, infomercials . Had no idea they were actually effective (well, on americans that is)

Actually my father had a cheapo Bowflex from the 90's that I used to use when I was a teenager... I so I bought another one. And I always get the top of the line of anything a buy... it's a curse of mine

Though I wish I would have known back then about all the cool weightlifting equipment that's out there

Originally Posted by g-a-m-e

Why is that thing so expensive ? It's just a piece of aluminium or something ?

edit#2 ... Dear god i thought you meant that shake thing. You bought a home gym from the BRAND bowflex.

Shake weight!

[curio]

Originally Posted by ice

I won't give you **** for it, I won't give anyone **** for deciding to get in shape, unless they ask me for advice and plainly ignore it (or at least make it known they're thinking of buying a Bowflex before they actually do ), you bought it years ago and it's paid for, you may as well use it. Is it ideal? Not really, but you can have results just fine on them so long as you're not trying to become a bodybuilding or especially powerlifting champion. You can get in shape with it, so just stick to it.

Thanks man. I have little experience with this stuff, so I'm gonna go through the manual and jot down some exercises I think would help. I'll post back and hopefully guys can tell me if I should be doing them, or others.

edit: the first things I want to work on, or at least the things that need the work first, are my chest and my stomach/midsection. The thing has an ab cruncher attachment that I'll be using, but is there anything else I can try for the battle of the bulge? As for the chest, the only exercises I know for that is the chest fly and bench press. I see there's a decline chest fly, but it looks the same to me as the regular chest fly. Anyone know the difference?

[ice]

Originally Posted by curio

Thanks man. I have little experience with this stuff, so I'm gonna go through the manual and jot down some exercises I think would help. I'll post back and hopefully guys can tell me if I should be doing them, or others.

edit: the first things I want to work on, or at least the things that need the work first, are my chest and my stomach/midsection. The thing has an ab cruncher attachment that I'll be using, but is there anything else I can try for the battle of the bulge? As for the chest, the only exercises I know for that is the chest fly and bench press. I see there's a decline chest fly, but it looks the same to me as the regular chest fly. Anyone know the difference?

Crunches won't help flatten your stomach, and there's no spot reduction so you'll have to either slim down some more (I can't imagine anyone weighing 160lbs and being fat) or just work out and eat better to try to do a body recomp (lose fat while gaining muscle). That way is harder, but I can't really recommend someone strictly losing weight if they're just a little doughy.

Then again I'm thinking about building muscle mass, if you want to get back to your runner physique then disregard most of what I said.

As for incline/decline flyes, they can put slightly higher emphasis on the "upper" and "lower" pecs respectively, but you can't isolate the chest since it contracts as a whole and I've never seen a benefit from incline/decline work. It's mainly good just for switching things up when your routine gets stale, but if you're already doing the flat exercises there's no real need to do incline/decline stuff.

I'll comment more when I get home.

[curio]

Thanks for the advice. And I'm not obese by any stretch of the imagination, but I do have a gut now for the first time in my life.

[g-a-m-e]

Lol no i meant that other thing that shakes. I could have sworn it was called bowflex.

It's like a bendy thing , long, like one half of a bow .

[curio]

Oh yeah, can't remember the name either but I know what you're talking about.

[Langsuyar]

The Crossbow?

[curio]

The BodyBow baby!