SSA's Daily fitness iHop

[Aaron Clinton 2,372]

Your post is somewhat difficult to read, and I am not sure who it is directed at. A little bit of capitalization goes a long way. There are some POVs in your post that I have never read before.

[rysc86 1]

sorry i do have the habit of doing that. Must be because i haven't had to really write anything since 2004. I learned a shit ton from t-nation.com. I don't follow there supplement advice since the site is owned by biotest so there is is a obvious bias for the writers to tell you to use their supplements. I don't feel like editing that post so i will put everything in a nutshell.

Most people who aren't already "Jacked" and or strong as fuck should focus on heavy multi-joint compound movements such as squats, deadlifts, bench press, overhead press, bentover rows, cleans, pull ups ect. Then do limited amounts of isolation and machine exercises after they have done the main lifts if at all. Kind of like how when you design a stereo system you should focus on good equipment, sounddeading, well designed box and other factors of the install before you worry about using the eq, and time alignment.

You shouldn't do crunches, ab twists or any ab gadget they sell on tv (minus the ab wheel that is actually a damn good ab exercise) because you are basically training the muscles to do motions they were "designed" to resist against. The purpose of the abs is to keep your spine in its natural arch no matter how you move your body or what kind of load is on your body. You are doing the exact opposite of this during crunches, ab twists ect. so how are they helpful?

Form is important for both safety and maximum performance. small tweaks in form can make your lifts go up instantly. since mainly of us make vids of our stereo systems, make vids of yourself doing various exercises and compare them to vids on the 'net of people doing them with proper form to make sure your form is good.

A mixed grip and chaulk are better than straps because "its all you" vs using a aid. powerlifters don't use straps and neither should you. G I joe kung fu grip is a important thing to have in life. You can't use straps to help your buddy load his 20 cube 4 18" box in his suv can you?

My post isn't directed at anyone in particular, just from what i have noticed browsing through this thread

Edited July 28, 2011 by rysc

[Aaron Clinton 2,372]

Catch up:

8/1:

reverse curl - 4

side flies - 4

tri pulls - 4

flies - 4

lat pulls - 4

elliptical 15 - 85%

8/2:

30 mins elliptical

8/3:

30 mins pre-core

8/4:

35 mins elliptical

8/5:

stationary bike 30 mins.

[Angelboy863 21]

Wow I'm way behind, but I've been doing this everyday so far so nothing new except

Today: 5"5 133lbs

benchpress: 4 reps of 210bs 10 times.

Curl-ups: 5 reps of 65lbs 10 times.

Jogged my neighborhood: 1/2 mile. (morning)

100 pushups (4 reps of 25)

100 sit-ups (4 reps of 25)

Jogged my neighborhood(evening)

Then after, my gf and I went to eat at a restaurant with her parents, I ate so much cheesecake, I'm ashamed of myself lol.

Edited August 6, 2011 by Angelboy863

[duanebrow 6]

I went on a mountain bike trail this morning, First time. Way different than riding the roads around my house. A semi truck was stuck on the road to the trails. So I parked at a park and ride and rode to the trails. Then went over 6 miles on the trails. I had a great time, even if i had to push my bike up a few hills!

Duane

[Angelboy863 21]

August 6- same

August 7- same

August 8- I started training with my Army recruiters and drill instructors and boy was it something else

Pushups- 400 (overall)

Chinups- 100 (overall)

Sit-ups- lost count but we were reaching like 800? (overall)

Ran 2.5 miles in morning and 3 miles in afternoon

Some ropebridging, team building exercises.

And last part of day was swimming in a lake, idk the diameter but I'd say close to 1/4 mile and we swam 10 laps. I wa only gassed at the swimming because I don't swim often but it was a helluva workout. Doin that rest of this week. Yee haw.

Edited August 8, 2011 by Angelboy863

[Aaron Clinton 2,372]

8/8:

30 mins - Elliptical

5 mins - bike high intensity

2 games ultimate frisbee

8/9:

35 mins - Elliptical

8/10:

35 mins - precore

8/11:

35 mins - elliptical

[Aaron Clinton 2,372]

8/11:

dumbell curls - 4

tri pull downs - 4

dead lift - 4

bench press - 4

military - 4

ab coaster - 50

8/12:

Elliptical - 30 mins 75%

[Randal Johnson 544]

pole climbed 2 high line poles (about 35 feet each) last night.

My muscles are very sore !!!

[Aaron Clinton 2,372]

8/15:

bent bar curls - 4

over head tri extensions - 4

cable side flies - 4

lat pull - 4

incline press - 4

ab rocker - 200

treadmill 12m / 35%

8/16:

dumb bell curls - 4

over head tris - 4

straight bar raise - 4

front lat pull - 4

decline press - 4

obliques - 60

[Julian 641]

1 mile sprint

3 sets of 40 pushups (wide, normal, and diamond)

3 sets of 40 situps (bicycle, normal,)

1 set of 20 flutter kicks.

[Aaron Clinton 2,372]

8/18:

bent bar curl -4

reverse single tri - 4

standing shoulder press - 4

standing row - 4

standing decline fly - 4

treadmill - 15mins 30%

8/22:

ellpitical - 30 mins 80%

crunches - 50

8/23:

dumb bell curls - 4

decline press - 4

tri pulls - 4

side flies - 4

lat pull down - 4

obliques - 50

[Aaron Clinton 2,372]

8/24:

straight bar curls - 4

chest press - 4

iso lat - 4

straight bar raise - 4

over head bend bar extensions - 4

medicine ball twists - 100

8/25:

preacher - 4

tri pull downs - 4

standing row - 4

stand shoulder press - 4

cable fly - 4

standing abs - 75

8/26:

dumb bell curls - 4

forward shoulder raises - 4

reverse tri singles - 4

ab rocker - 100

8/29:

reverse curls - 4

side flies - 4

over head tris - 4

lat pull down - 4

decline flies - 2

8/30:

dumb bell flies - 4

tri pull downs - 4

dead lift - 4

standing shoulder press - 4

bent bar curl - 4

[Aaron Clinton 2,372]

8/31:

hammer curls - 4

decline press - 4

shrugs - 4

reverse tri pull - 4

lat row - 4

med ball twists - 100

9/1:

over head tri's - 4

side flies - 4

single lat rows - 4

chest flies - 4

med ball twists - 100

straight bar curl - 4

[Aaron Clinton 2,372]

9/2:

Elliptical - 35 mins 70%.

[Aaron Clinton 2,372]

9/6:

Arnold - 4

reverse flies - 4

bent bar curl - 4

flies - 4

tri pull downs - 4

ab rocker - 200

9/7:

side shoulder flies / pull up super set - 4

bench press - 4

seated curls - 4

crunches - 100

[Aaron Clinton 2,372]

9/8:

lat pull down - 4

forward straight bar shoulder raise - 4

hammer curls - 4

over head tri's - 4

decline cable fly - 4

medicine ball twisting crunch - 50

[Aaron Clinton 2,372]

9/9:

bent bar curl - 4

standing shoulder press - 4

tri press - 4

incline fly - 4

standing single lat pull - 4

9/12:

dumb bell press - 4

side flies - 4

over head straight bar press - 4

close lat pull down - 4

ab coaster - 60

cable curls - 4

[Aaron Clinton 2,372]

9/13:

bent bar curl - 4

straight bar raise - 4

vert lat pull - 4

calf raise - 4

tri pull - 4

cable decline flies - 4

[Angelboy863 21]

Lol man I've been slacking,

9/13

5'6" 132lbs

88 pushups (normal one)

Ran 1/4 mile

Fireman's carry (my partner was 180ish lbs)

ran 1/4 mile

92 sit ups

Ran 1/4

Raider captains were teaching us how to breakdance lol, learning how to do windmills

Ran 1/4

Swam in lake for about 1/4 mile

All was from 2:30pm to 4:30pm. That's when the sun is it's hottest in Florida!

[Aaron Clinton 2,372]

9/14:

forward shoulder raise - 4

dumb bell fly - 4

spread lat pull - 4

cable curl - 4

reverse tri pull - 4

[djjdnap 78]

felt good today

9/14/11

had calc test then went to gym

Bench-6 sets

Dips then pull ups - 3 sets(killer combo btw)

preacher curls-3 sets

military press- 3 sets

break

leg press 4 sets

front squats- 3 sets

pulled my groin last month and still hurts, but getting better

deadlift-3 sets

finally got some gloves and its night and day

was def in the gym for a good 4hrs today, when u feel good u feel good

[Angelboy863 21]

9/14

5'6" 132lbs

Benchpress. 5 sets. I maxed at 225 today.

Curl ups. 5 sets.

Pushups 4 sets of 25

Sit-ups 4 sets of 25

Jogged neighborhood. 1/2 mile.

[Angelboy863 21]

9/15

Ran mile. Time: 6:44

Worked on triceps and biceps (curls, lifts, pulls)

worked on abs (crunches, sit-ups, leg-ups)

[Aaron Clinton 2,372]

9/16:

seated curls - 4

over head tri's - 4

decline fly - 4

standing Arnold's - 4