I skipped the gym last night

[BIG_T]

There was a thread on HL recently about lifting an ATV onto the back bumper, so I had to try it out on Rebel 64's SPMN. With all his mods we figure his bike weighs 900-950 lbs. Here's some pics of what happened.

http://s104.photobucket.com/albums/m169/softailrebel/Vertical/

[Dirtbmw20]

Yea....... you definitely been weating your dam wheaties,lol,lol.

[BIG_T]

Can you do this by yourself or not? I'm sure RD can, but I'm wondering who else can. maybe your wife?

[Dirtbmw20]

Can you do this by yourself or not? I'm sure RD can, but I'm wondering who else can. maybe your wife?

LOL,LOL.... The wife ???????????? Not hardly with her, she probally can't pick up one of the Outlaw tires on the thing. As far as me by myself, NO, I can't pick mine up on the back rack, I personally think I am strong enough but I'm vertically challenged, I ain't tall enough to do it.

[OnlyPolaris]

man reb you got to wash that thing.

[popomonster]

i prefer the tree limb/winch version, feel the burn lol

[Turk]

I'll give it the the ole college try later.I'll have the wife standing by with the camera and a tube of icy/hot.

[Rubberdown]

Damn buddy, I'm really impressed, you got some serious "farmer" strength or something.

As for me, I've tried it before, but i wasnt being watched, I was just trying to get it up there for a maintanence issue so after a few seconds i just said forget it and used the winch and a tree limb like Turk mentioned. I'm sure I could do it if I was challenged to do it and people were watching, and I KNOW FOR SURE I could do it if it were an event in a strongman comp because I have ALWAYS completed every event, even though some times my body knew I should have stopped LOL.

Good stuff, man, seriously i'm impressed, you got some deep down core strength man...

[B Man]

you've been eating your damn protien powder haven't you?

i didn't watch the vid cuase i needed new software or something. but i thought about this for a while and i figure its basically a deadlift with some shoulder press involved. lets say the weight is distibuted evenly front to back, and your ATV weighs 900 pounds, than thats a 450 pound dead lift. i haven't done my 1 rep max but i can do 10 with good form at 225. so i could maybe do it???

[Rubberdown]

you've been eating your damn protien powder haven't you?

i didn't watch the vid cuase i needed new software or something. but i thought about this for a while and i figure its basically a deadlift with some shoulder press involved. lets say the weight is distibuted evenly front to back, and your ATV weighs 900 pounds, than thats a 450 pound dead lift. i haven't done my 1 rep max but i can do 10 with good form at 225. so i could maybe do it???

Are you serious, you dead lift man???? Do you know how many friggin people I see in the gym or have talked to in the last 10 years that NEVER dead lift.... its sickening to hear someone that works out say that they NEVER do deads, deads are a MUST!!!!

Try doing progressive type sets, heres how I usually do my deads.

1st set - 135 x 10 (warm up)
2nd set - 225 x 10 (warm up)
3rd set - 315 x 10 (working set)
4th set - 405 x 10 (working set)

If I'm up to it, I'll add a 25 on each side and try to bang out 8 more reps with 455, and I'll try a 1RM about once every couple months, currently my highest was after a long time out of the gym and I pulled a 515 for a single, I am pretty sure I could have pulled a bit more but after a couple warm up sets and pulling the big pull, I was pretty gassed. I also ALWAYS do stiff legs until I get to the 4 plates per side sets, at this point I do conventional deads for the 4th and 5th set. Sometimes we will work our way back down to 2 plates a side also. As you can tell these are all sets with a bar and 1 45 per side, then 2 then 3 then 4 then 4 and a 25 if I do my 5th set. Also, sometimes I'll do a couple more or a couple less reps depending on how I ate that day and weather or not I worked 10 or 12 hours that day LOL.

Shit I could talk about this stuff for hours and hours, wait and see if donutslayer reads this, I know he lifts too...well before his surgery he did...

[B Man]

ya, theres alot of beginners that skip the 3 big ones, well, 2 of the 3 big ones. squats and deads, like you said are a must. deads work so many muscles its incredible, and they are, beleive it or not great for adding width to your back(lats).

my lower back is very weak, so i'm not trying the heavier deads. i'm pretty sure my legs could take at 300+ pound dead lift, but once i go heavier my back has too much of an arch, so i do fairly light stiff leg deads often, thats one of the only lifts i really feel the next day.

i know your a big guy, but how tall are you, what do you weigh?

[Rubberdown]

For lower back, try doing goodmornings, or hyper extensions with a plate against your chest, if your not sure what either of them are, just let me know. Personally, I dont like the feel of goodmornings but I went through a little phase with a LOT of hyper extensions and my lower back got nice and thick...and strong from them.

Currently with working soooo much, I am lucky to get into the gym more than twice a week (very bad, I know) but I'm currently at around 245 and just a tad over 6 feet tall. My biggest was a couple years ago at 268 but a long flight of stairs would leave me winded like I just ran 10 laps LOL. It gets harder as you get older but I wont ever stop...

[B Man]

i used run and workout at home 6 days a week. all running monday, wednesday and friday, and weights with running at the end tuesday, thursday and saturday. now i'm only trying to gain muscle, don't care about losing fat right now so i go to the gym and do only weights monday tuesday thursday friday. its called a 4 day split. been at it for a month, have gained 5 pounds and all my lifts went up, also look bigger in the mirror.

[BIG_T]

I could use some advice on my weight lifting. I've been going to the gym for about 4 months now, getting there between 2-4 nights a week. My usual workout is run/walk a mile, then do weights. Depending on how ambitious I'm feeling when I do weights I start out with bench, I'm up to 185 x 8 reps 3 times, then I do curls, then usually some shoulder press, then some leg press and sometimes leg extensions, then possibly some abs.
I've never had a session with a trainer or anything, I have just always done it on my own. My ultimate goal is to lose some fat and gain some muscle. I know I'll never be ripped or anything, but I'd like to be a bit healthier and look better for the ladies.

Please help me with a better workout routine. On a vertical leg press I can do 10 reps at 400, and I already mentioned my bench capability. I curl ten reps at 100 lbs on a curl bar.

Thanks for any help

[Bigdog800EFI]

I have not lifted sence High school. My senior year I bench 315 and box squated 495. That was a record for the school for a while. Then the started power lifting as a sport and its way over that now. I was 6' 3" and 245 the best shape of my life. Now I go 305 and I think I am a bit shorter

[BIG_T]

I'm 6'4 without shoes and right now about 315. My ultimate weight goal is 275.

[Rubberdown]

BigT, stick to a clean diet and cardio at least EOD and minimum 30 minutes, within a month you will be doing 45 to 60 minutes no problem. For weights, do very short rest periods to take full advantage of your increased heart rate for burning cal's while you lift. Dont try to set any records just yet, keep your rep range in the 10 to 15 range so you are getting a cardio workout during your lifting workout. Believe it or not, weight lifting burns more cals that cardio alone if you keep up a good pace. your weight lifting session should not last more than say.... 45 minutes for a total body routine or even a "1 body part per session" style routine like I do.

In all honesty, I hate cardio, I have done it before but never for more than a few weeks at a time, and I never EVER work my abs, they get a pretty good workout when I use them to stabalize and push other exersices, but like you, I know i will never be ripped and have a 6 pack LOL.

Keep your protien intake high, its hard but try to get at least 1 gram of protien per pound of body weight you are, some from shakes and some from whole foods.

[BIG_T]

When I do my mile, I walk part of it at 3 mph, and run about 3/4 of it at 6 mph. I hate running. I get bored easily, and my body just isn't made to run. I'm guessing you would probably recommend I do more running than I am?
What do you recommend for weight lifting? Like I said, noone ever really taught me how to lift or what good things to do are. I enjoy bench and curling, but what else? Above you mentioned the dead lift, what do you recommend for this? Is this just a bar lifting to lock the knees or is it lifting up the the chest, or what?
I'll start dropping some of my weights and doing more reps with smaller breaks in between.
Why is it that al the good foods aren't good for losing weight? I love pasta and breads.
That's a lot of protein for me. 315 grams of protein a day? What will protein really do for me?

[Rubberdown]

The protien will help your body build muscle faster, it is the main ingrediant in building muscle, nothing is better for it, in fact, when people use steroids, all the steroids are doing is increasing the protien synthisis to take advantage of ALL of it rather than letting the body waste or discard any of it, so right there, that tells you how important a high protien diet is.

I'll try to post a good workout plan at my lunch hour and type it out for you.

[Rubberdown]

Okay, maybe give this a try for a couple months, and by all means, ask around at the gym you are going to if your form is good, bad form can leave you in a lot of discomfort if you pull something.

For chest
Flat barbell bench press
Incline barbell bench press
Dumbell or machine fly's

For Back
Dead lift , stiff leg (with your legs almost locked stiff, and your back arched, pull the weight up until you are standing straight up with your chest puffed out in front of you and the barbell hanging at arms length in front of you)
Wide grip machine pull downs (NOT behind the head)
Close Grip Cable rows

For shoulders
Seated barbell military shoulder press (NOT behind the head)
Front dumbell raises
Side Lateral dumbell raises
Dumbell or machine shrugs

For arms
Bi's
Cambered bar curls (EZ Curl bar)
Seated or standing hammer curls (Seated requires a more strick movement so you cant swing the weight up as easy)
Preacher Curls (Use an EZ curl bar)
Tri's
Cable pressdowns
Skull crushers
Dumbell Extensions behind your head (I prefer the 2 handed method over the one hand at a time method)

Legs
Squats
Leg extensions
Hamstring curls
Calf raises.

During the week, you could do calf raises on another day as well, but with your size, you probably got some big ass calf's already. You can do abs as well throughout the week if you want, but if you are trying to drop weight, dont even worry about those for right now. Thats a 5 day split with a 2 day rest at the end, when you do the arm day, start one week with the bi's, and the next week with the tri's. You can use just these exersices for probably the first 3 or 4 months before you need to change anything, it should take your body that long to really get used to it, thats when you would mix up the order, or change the days you do things, and add some new exersices. If you dont know what any of these exersices are, you can just ask or google it and i'm sure you will find a description right away. You could also print this out and show someone at the gym that looks like they know what they are doing and I'm sure they would be happy to explain any of them to you.

[BIG_T]

I'm not sure about how big my calves are, but I've got a big ass...
Thanks for the info, I think I'm going to start working out more, it's not like I have anything else to do most nights. There's just the motivation issue.

[Donut Slayer]

Damn, yall are making me want to go to the gym right now. RD, I just got cleared from my Dr to get back into the gym today. With 2 exceptions, no bench press, no military press and she wants me to work on the machines for a month before going back to free weights. She dosent want any "uncontrolled" movements. She dosent know i've already been doing tricep press downs, bicep curls and legs. Dont tell her. These shoulder injuries are hell. But at least I'm finally going back to work next Monday.

[Rubberdown]

Great news Rudy, just please take it easy, no need to rush things and tear something that is trying to heal right????

Hey, did you ever try those pressdown 21's I told you about on the HL site about a year ago? Man I love those.

Heres another crazy thing we do sometimes, but not too often cuz its killer. On biceps day, me and a partner will do curls with an easy to handle weight, like maybe 85 or 90 pounds, and we face each other, he does 10 reps and hands it off to me, i do 10, then hand it back, he does 9, then I do 9 and so on until we get down to 1 rep each.....if we can make it that far, and let me tell you, what a major pump, bit it is exhausting to say the least LOL.

[Donut Slayer]

Oh yeah, I did them 21's you told me about. Why do ya think I had to have surgery??? I did do them, and they kicked my a$$. I couldnt wash my hair for a week.:jaw:

[B Man]

as for what to do....it really depends if your trying to lose fat or build muscle, trying to do both at the same time isn't very good, you need to be focus on one thing at a time. for losing fat try doing weights first then running, weights will deplete the enerygy stores in your body, and then when you go do cardio it will be straight fat buring. also do some nights were you only do running, and take at least a day off a week. for the nights that you only do running i always did HIIT cardio, high intensity interval training. i do mine in 1 mintue intervals. giver all you got, flat out sprint for 1 mintues, then jog for 1 mintue. i did a 3 mintue warm up, 5 minute cool down, the total run was 35 mintues.

for building muscle i workout 4 days a week, its called a 4 day split.

for chest- i do incline and flat flyes, flat bench and incline DB press.
biceps- i do hammer curls, concentration curls and preacher curls with a EZ bar
triceps- i do push downs, sitting tri extension, skull crusher
shoulder -military press, lateral riase, reverse flyes, machine lateral raise
forearm -reverse curls, and more but i forget what there called
neck/traps,- DB shrugs
back- wide grip pull downs, close grip pull downs, seated rows, one arm rows, deads, stiff leg deads,
abs- excerside ball crunch, weighted decline sit ups, many more but again, forget the names
legs- calf raises, squats, deads, extensions, i neglect legs pretty bad hate doing them

[Dirtbmw20]

This thread is making me tired just reading it,lol,lol. Yall do too much work for my short fat ass.

[Donut Slayer]

as for what to do....it really depends if your trying to lose fat or build muscle, trying to do both at the same time isn't very good, you need to be focus on one thing at a time. for losing fat try doing weights first then running, weights will deplete the enerygy stores in your body, and then when you go do cardio it will be straight fat buring. also do some nights were you only do running, and take at least a day off a week. for the nights that you only do running i always did HIIT cardio, high intensity interval training. i do mine in 1 mintue intervals. giver all you got, flat out sprint for 1 mintues, then jog for 1 mintue. i did a 3 mintue warm up, 5 minute cool down, the total run was 35 mintues.

for building muscle i workout 4 days a week, its called a 4 day split.

for chest- i do incline and flat flyes, flat bench and incline DB press.
biceps- i do hammer curls, concentration curls and preacher curls with a EZ bar
triceps- i do push downs, sitting tri extension, skull crusher
shoulder -military press, lateral riase, reverse flyes, machine lateral raise
forearm -reverse curls, and more but i forget what there called
neck/traps,- DB shrugs
back- wide grip pull downs, close grip pull downs, seated rows, one arm rows, deads, stiff leg deads,
abs- excerside ball crunch, weighted decline sit ups, many more but again, forget the names
legs- calf raises, squats, deads, extensions, i neglect legs pretty bad hate doing them
HIIT training really does work. I love it. My workout uses the push muscle group one day the the pull group the next followed by legs. It works good for about 8 weeks then I plateu. Then I do high reps/low weight upper body one day then lower body, day of rest, upper, then lower then 2 days rest. I do this for 4 weeks, then I'm ready for the first workout. I dont know how thats gonna work with this repaired rotator cuff yet. I think I'm gonna do at least 8 weeks of low weight high reps and then see.

[Donut Slayer]

Here was my pre-surgery workout:

Monday Heavy Chest
Bench Press 3 sets
Incline Bench 3 sets
Flys 3 sets

Shoulders
Military Press 3 sets
Incline Raises 3 sets (barbell raises on the incline bench)
Clock Raises 1 set (10 in front, 10@ 45*, 10 laterals)

Triceps
Skull Crushers 3 sets
Press Downs 3 sets
Concetration presses 2 sets (one arm using very strict form)



Tuesday Heavy Back
Lat pull downs 3 sets
Bend over cable rows 3 sets
Paralell grip close chins 3 sets

Biceps
EZ bar curls 3 sets
Bell curls 3 sets
Concentration curls 2 sets

Forearms
Wrist curls 2 sets
Reverse wrist curls 2 sets

Wednesday Heavy Legs
Squat Machine 4 sets (shoulder prevented reg squats)
Leg curls 3 sets
Calf raises 4 sets
Leg Extensions 3 sets


Thursday Light Chest
Presses 4 sets
Flys 4 sets

Shoulders
Bell Presses 3 sets(Arnold presses)
Clock Raises 3 sets
Shrugs 3 sets

Triceps
Same as heavy, just high reps low weight

Friday Light Back
Biceps
Same as heavy, just high reps low weight
Forearms
Same as before.

Saturday Light Legs
Leg Press 3 sets
Leg extentions 3 sets
Leg Curls 3 sets
Calf raises 3 sets

[B Man]

lets talk about what y'all eat.

right now i trying to build muscle, so i eat about 3500 calories a day, all clean foods, whote wheat bread, oats, milk, fruit and veggies, all kinds of meat. i aim for about 250 grams of protien a day, 75 of which come from ON 100% whey protien powder.

[B Man]

Here was my pre-surgery workout:

Monday Heavy Chest
Bench Press 3 sets
Incline Bench 3 sets
Flys 3 sets

Shoulders
Military Press 3 sets
Incline Raises 3 sets (barbell raises on the incline bench)
Clock Raises 1 set (10 in front, 10@ 45*, 10 laterals)

Triceps
Skull Crushers 3 sets
Press Downs 3 sets
Concetration presses 2 sets (one arm using very strict form)



Tuesday Heavy Back
Lat pull downs 3 sets
Bend over cable rows 3 sets
Paralell grip close chins 3 sets

Biceps
EZ bar curls 3 sets
Bell curls 3 sets
Concentration curls 2 sets

Forearms
Wrist curls 2 sets
Reverse wrist curls 2 sets

Wednesday Heavy Legs
Squat Machine 4 sets (shoulder prevented reg squats)
Leg curls 3 sets
Calf raises 4 sets
Leg Extensions 3 sets


Thursday Light Chest
Presses 4 sets
Flys 4 sets

Shoulders
Bell Presses 3 sets(Arnold presses)
Clock Raises 3 sets
Shrugs 3 sets

Triceps
Same as heavy, just high reps low weight

Friday Light Back
Biceps
Same as heavy, just high reps low weight
Forearms
Same as before.

Saturday Light Legs
Leg Press 3 sets
Leg extentions 3 sets
Leg Curls 3 sets
Calf raises 3 sets


sounds pretty solid, did you ever cut down low enough to be really muscular and lean or were you just bulky and strong?

[B Man]

The protien will help your body build muscle faster, it is the main ingrediant in building muscle, nothing is better for it, in fact, when people use steroids, all the steroids are doing is increasing the protien synthisis to take advantage of ALL of it rather than letting the body waste or discard any of it, so right there, that tells you how important a high protien diet is.

I'll try to post a good workout plan at my lunch hour and type it out for you.

pretty good describtion. someone said to me to think of it as a house. the protien is the bricks and the carbs is the money you pay the workers to build it. their describtion was way longer and more involved but......yanno.

[Donut Slayer]

Last time I had a 6 pack I was in college. My diet back then was oatmeal for breakfast, 1/2 can of tuna on wheat braed for brunch, the other 1/2 of the tuna and a baked potato lunch. Workout, banana or apple post workout. Steak or chicken for dinner with greenbeans or something simular. Yogurt just before bedtime. And amino acid pills with everymeal. But then I was 18,19 years old and I lived in the gym. Right now I need to lose fat, lots of fat. But that will come as soon as I can get back into the gym. That is pretty much the same workout I used in college, just add a few more sets and youth. I've found that now that I'm (cough) 40, my body needs a lot more recovery time. With my torn rotator cuff, I'm gonna stay away from power lifting, I'm gonna do the cardio thing more. I want to get back to 215# with a 275-300# bench and run a 7 minute mile, I'll be happy then.

[Donut Slayer]

I tell ya what, if ya eat right and take in good supplements, its almost as good as roids. Sept before last I gained 75# in my bench and over 100# in my squats just in 5 months by eating right and using protien powder shakes. And didnt gain 1# in weight.

[B Man]

I tell ya what, if ya eat right and take in good supplements, its almost as good as roids. Sept before last I gained 75# in my bench and over 100# in my squats just in 5 months by eating right and using protien powder shakes. And didnt gain 1# in weight.

well i do eat pretty clean and take supps. right now i take whey powder and creatine. also, i want to gain weight, i'm 6'2" 180 pounds. i want to be a lean 200 pounds, but i need to lose quite abit of fat and gain probably 30-40 pounds of muscle. i think by summer 2009 i could do it, but its alot of work and i'm not sure i'll still have time in a year.

[BIG_T]

This is a perfect example of different body types. If I got to 200 lbs I would look anorexic, and it would not be healthy for me.

[BIG_T]

So, I went to the gym last night and decided to skip the running and just do some more hardcore lifting. I hurt today. a lot. Dang you paul.

[B Man]

So, I went to the gym last night and decided to skip the running and just do some more hardcore lifting. I hurt today. a lot. Dang you paul.

lol ya i meant to give paul a hard time for getting me to do hyper extensions. first the machine was set right for me so i crunched my balls then it just tired out my lower back fast.

[choPppps]

anyone here tried any of this stuff??

http://www.crossfit.com/

[choPppps]

chekc out this video (these girls could kick me ass)

http://media.crossfit.com/cf-video/051204.wmv

[Rebel64]

After reading all of this, I think I'll stick to my 12 oz curls. ;)

[Rubberdown]

LOL @ Rebel64, ya I do my fair share of those too :D

[Rebel64]

Glad to hear that Paul! Now I just gotta get Big_T on some adult beverages so he isn't so dang grumpy all the time and needing to workout with my stealth. Or perhaps the boy just needs 'other' things for some stress relief.

Been a while since I've been in here...good to see your site is alive and well.

[Rubberdown]

Thanks Rebel, be sure and visit often, and as always, spread the word ;)

[Rebel64]

10-4!