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Author Topic: Weight Lifting and Bodybuilding  (Read 11327 times)
Casey
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« Topic Start: February 17, 2009, 02:52:24 pm »

I am just curious who here may be into weight lifting and/or bodybuilding.  Recently, I have rededicated myself to my goal of competing in a bodybuilding competition.  So, far so rough.  My wife and I are members at a 24 hr gym, but it is just not for me really.  I would prefer a Hardcore Gym with just concrete walls and heavy metal blairing on the speakers.  To me that is weight lifting heaven, but I take what I can get. 

Also, to help with me with my diet needs I am a member of SparkPeople, which has some great guides and advice on the site.
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Altair
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« Reply #1: February 17, 2009, 05:15:21 pm »

I am just curious who here may be into weight lifting and/or bodybuilding. 

Me, definitely. I was always a nerd in high school, but second semester senior year in college, a friend introduced me to the weight room, and I've never left in the 25 years since. I'm still a nerd, but now I'm a nerd trapped in a jock's body.

For a soon-to-be 46-year-old guy, I'm in great shape: About 205 lbs at 5 ft 9 inches tall, with a 33-inch waist. No competitions for me, though. I guess I just never felt so inclined.

I'm somewhere between a mesomorph and an endomorph, which means I pack on mass fairly easily but have a devil of a time getting cut. That's my task this spring: peel off as much fat as I can, and get back to at least the 32-inch waist I had at the beginning of last summer. Without losing any of the muscle. Yeah. Right.

If you need any prodding or suggestions with the diet, let me know. Any advice for me on getting cut?
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« Reply #2: February 18, 2009, 06:36:24 pm »

I am just curious who here may be into weight lifting and/or bodybuilding.  Recently, I have rededicated myself to my goal of competing in a bodybuilding competition.  So, far so rough.  My wife and I are members at a 24 hr gym, but it is just not for me really.  I would prefer a Hardcore Gym with just concrete walls and heavy metal blairing on the speakers.  To me that is weight lifting heaven, but I take what I can get. 

Also, to help with me with my diet needs I am a member of SparkPeople, which has some great guides and advice on the site.

I'm actually starting up the P90X program, hoping to get into shape. Probably won't end up muscle-y, but. Tongue I do trust the people who recommended it though, as they are respected members of another community I am on.

Good luck in your weight lifting! Smiley
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Casey
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« Reply #3: March 18, 2009, 12:12:08 pm »

If you need any prodding or suggestions with the diet, let me know. Any advice for me on getting cut?

Sorry for such a late reply, but school has been ruling the roost for a while now.  In order to get cut you should begin with your diet, which you have a handle on it sounds like.  If you are not following a specific ratio for protien-carbs-fat you should.  My gym rat partner follows a 50-40-10 when he is looking to get cut, and really cuts back on food that will let his body retain water, i.e. salty foods.  I follow a similar plan to this, but the ratio is more 60-25-15 because I have a hard time obtaining the look.
« Last Edit: March 18, 2009, 12:48:34 pm by Star, Reason: Fixing quote code typo » Logged

Altair
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« Reply #4: March 18, 2009, 05:00:44 pm »

In order to get cut you should begin with your diet, which you have a handle on it sounds like.  If you are not following a specific ratio for protien-carbs-fat you should.  My gym rat partner follows a 50-40-10 when he is looking to get cut, and really cuts back on food that will let his body retain water, i.e. salty foods.  I follow a similar plan to this, but the ratio is more 60-25-15 because I have a hard time obtaining the look.


Thanks! I generally slash my carbs when I'm trying to get cut, but I've never actually tried to keep track of the ratio. I'll give that a try.
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Casey
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« Reply #5: March 19, 2009, 11:37:21 am »


Thanks! I generally slash my carbs when I'm trying to get cut, but I've never actually tried to keep track of the ratio. I'll give that a try.


Your welcome!
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Casey
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« Reply #6: January 22, 2010, 11:11:11 am »

I am just curious who here may be into weight lifting and/or bodybuilding. 

Less than a year to go before I try to compete!!  Gaspari Nutrition has been a big help!  I hit an all time high of 350 pounds and managed to get down to 315 and still counting!  With each pound lost more muscle definition is showing as well.  Time to kick up the creatine intake!!!
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Altair
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« Reply #7: January 22, 2010, 12:07:56 pm »

Less than a year to go before I try to compete!!  Gaspari Nutrition has been a big help!  I hit an all time high of 350 pounds and managed to get down to 315 and still counting!  With each pound lost more muscle definition is showing as well.  Time to kick up the creatine intake!!!

Wow--how tall are you to be carrying 315 lbs (let alone 350)?

I've been trying to avoid the whole bulking up/trimming down sequence; now that I'm over 40, the trimming down is a lot tougher (my metabolism, which was never fast, has gotten a bit slower still). But then I haven't seen any quantum leaps in strength in a great while, either.

Do you do powerlifting movements--deadlifts, clean and jerk, etc--or do you stick to bodybuilding exercises to pack on the mass? What's your favorite for packing it on?

(Mine is stiff-leg deadlifts, but since July--when I pushed it too far and injured my lower back, despite near perfect form--I haven't been able to tackle them as aggressively as I like)
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Casey
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« Reply #8: January 22, 2010, 01:47:55 pm »

Wow--how tall are you to be carrying 315 lbs (let alone 350)?

I've been trying to avoid the whole bulking up/trimming down sequence; now that I'm over 40, the trimming down is a lot tougher (my metabolism, which was never fast, has gotten a bit slower still). But then I haven't seen any quantum leaps in strength in a great while, either.

Do you do powerlifting movements--deadlifts, clean and jerk, etc--or do you stick to bodybuilding exercises to pack on the mass? What's your favorite for packing it on?

(Mine is stiff-leg deadlifts, but since July--when I pushed it too far and injured my lower back, despite near perfect form--I haven't been able to tackle them as aggressively as I like)

I am 6'1" with 18-20% bodyfat. 

I do powerlifting movements all the time.  These are great for packing on mass!!  I tend to start out with the powerlifting and then move into the related body parts. For example on deadlifts I will follow it up with barbell rows, dumbbell rows, low cable-pulley rows, straight-leg deadlifts, wide-grip pulldowns, close-grip pulldowns, and pull-ups(hate these grrr). 

Sorry to hear about your back injury.  That is a tough one to come back from!  Have you tried body-weight goodmornings or done romanian deadlifts to help strengthen it a bit more?
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Altair
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« Reply #9: January 22, 2010, 03:26:49 pm »

I am 6'1" with 18-20% bodyfat. 

Ah, the height explains it.

My stats haven't changed much since last I posted. At my height, if I can pack on 3 more pounds of muscle, I'll be technically obese despite a 33-inch waist (according to the BMI charts--which are useless for us gym rats). I love that.

Quote
I do powerlifting movements all the time.  These are great for packing on mass!!

I would love to try them for just that reason, but I'd only do them if I had someone who really knows what they're doing to show me the strict, proper form. Injury is our worst enemy. Speaking of which...

Quote
Sorry to hear about your back injury.  That is a tough one to come back from!  Have you tried body-weight goodmornings or done romanian deadlifts to help strengthen it a bit more?

Well, I think one of the reasons I injured it is I tried to add bodyweight goodmornings on top of heavy stiff-leg deadlifts without proper rest, which in retrospect was a bad idea! I'm not familiar with Romanian deadlifts--tell me more!

More than anything else, I think I need to consolidate all exercises that stresses my lower back onto one day and then give that bodypart plenty of extra rest before I tackle it again.

Quote
I tend to start out with the powerlifting and then move into the related body parts. For example on deadlifts I will follow it up with barbell rows, dumbbell rows, low cable-pulley rows, straight-leg deadlifts, wide-grip pulldowns, close-grip pulldowns, and pull-ups(hate these grrr). 

You do all of that in a single workout?? How many reps and sets for each? And how much rest for your back between workouts? (And I can see why you'd hate pull-ups: at 6-1 your arms are longer, meaning you're not only moving over 300 lbs but doing so over a longer range of motion...ouch!)

I take it from your sign-off that you're an Arnold fan.
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« Reply #10: January 22, 2010, 06:28:18 pm »

I am just curious who here may be into weight lifting and/or bodybuilding.  Recently, I have rededicated myself to my goal of competing in a bodybuilding competition.  So, far so rough.  My wife and I are members at a 24 hr gym, but it is just not for me really.  I would prefer a Hardcore Gym with just concrete walls and heavy metal blairing on the speakers.  To me that is weight lifting heaven, but I take what I can get. 

Also, to help with me with my diet needs I am a member of SparkPeople, which has some great guides and advice on the site.
Just a wee bit to keep my martial arts up to par. We have a gym in our flat complex, but it's just machines. Our MMA gym is in the attic of a Belfast city centre bar called Frames. It has concrete walls with a leaky ceiling, with about 15 bags and some loose weights for circuits. I only lift about once a week however, and try to burn out fast and get it over with to help with my ground game, I'm not trying to be a hulk or anything  Grin
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Casey
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« Reply #11: January 22, 2010, 09:27:05 pm »

Ah, the height explains it.

My stats haven't changed much since last I posted. At my height, if I can pack on 3 more pounds of muscle, I'll be technically obese despite a 33-inch waist (according to the BMI charts--which are useless for us gym rats). I love that.
My height gives me some advantages and disadvantages.  The biggest is that even when I was around 250 the BMI was off the charts!  Insurance stunk after that and continues.

I would love to try them for just that reason, but I'd only do them if I had someone who really knows what they're doing to show me the strict, proper form. Injury is our worst enemy. Speaking of which...
Yes proper form is a bit tricky without someone there to assist you.  It helps a lot to prevent injury.

Well, I think one of the reasons I injured it is I tried to add bodyweight goodmornings on top of heavy stiff-leg deadlifts without proper rest, which in retrospect was a bad idea! I'm not familiar with Romanian deadlifts--tell me more!
Romanians are done with using more of your hamstrings and glutes to lift the weight than the back, however in order to keep the back straight you use your lower back to balance it.  Bodybuilding.com has an excellent explanation of the exercise: http://www.bodybuilding.com/fun/issa63.htm.  A video example is at YouTube from Synergy Athletics:  http://www.youtube.com/watch?v=PnBREGM7pE0

More than anything else, I think I need to consolidate all exercises that stresses my lower back onto one day and then give that bodypart plenty of extra rest before I tackle it again.
Concentrating on your back for a day is a good idea and after giving it 5-6 days of rest.

You do all of that in a single workout?? How many reps and sets for each? And how much rest for your back between workouts? (And I can see why you'd hate pull-ups: at 6-1 your arms are longer, meaning you're not only moving over 300 lbs but doing so over a longer range of motion...ouch!)
I do 4 sets of 6-15 reps depending on the exercise and finish it all in my 1.5 hours in the gym.  Yeah pull ups are a bugger for me.

I take it from your sign-off that you're an Arnold fan.

Big Arnold, Lou Ferrigno, and Jay Cutler fan for sure. 

Edit:  I rest about 4-7 days between back days.  All depends on how hard I lift
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Casey
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« Reply #12: January 22, 2010, 09:29:54 pm »

Just a wee bit to keep my martial arts up to par. We have a gym in our flat complex, but it's just machines. Our MMA gym is in the attic of a Belfast city centre bar called Frames. It has concrete walls with a leaky ceiling, with about 15 bags and some loose weights for circuits. I only lift about once a week however, and try to burn out fast and get it over with to help with my ground game, I'm not trying to be a hulk or anything  Grin

The MMA style is a monster that is deserving of its area.  I have respect for all of you that do that because I know there is no way I would ever! 
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UlsterYank
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« Reply #13: January 23, 2010, 04:17:54 am »

The MMA style is a monster that is deserving of its area.  I have respect for all of you that do that because I know there is no way I would ever! 
Cheers for that! Anyone could do it, especially those with a like of physical recreation. It wrecks you for about a month, then you get use to it.  Cheesy
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« Reply #14: February 01, 2010, 10:06:50 am »



Nothing to really quote here, just wanted to post my current workout plan!

Each exercise is 8 sets performed at max intensity for 20 sec with a 10 sec rest period and away you go again.  After completing all 8 sets rest for 1 to 2 min.

Workout 1:
Chest
Push-up
Incline Bench Press
Flat-Bench Dumbbell Press
Cable Crossover

Abs
Reverse Crunch
Crunch

Workout 2:
Quads/Glutes/Hamstrings
Squat
Leg Press
Leg Extension
Leg Curl

Calves
Standing Calf Raise
Seated Calf Raise

Workout 3:
Shoulders
Smith Machine Overhead Press
Smith Machine Upright Row
Lateral Raise
Reverse Pec-Deck Flye

Traps
Barbell Shrug
Dumbbell Shrug

Workout 4:
Back
Bent-Over Row
Lat Pulldown
Seated Row
Straight-Arm Pulldown

Abs
Alternating Oblique Crunch
Cable Crunch

Workout 5:
Triceps
Lying Triceps Extension
Pressdown
Overhead Cable Extension

Biceps
Barbell Curl
Incline Dumbbell Curl
Hammer Curl

Forearms
Wrist Curl
Reverse Wrist Curl
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