Hyzer Posted July 10, 2012 Share Posted July 10, 2012 Good luck on your goals! Time to get my 8 hours. 2am-10am Link to comment
Patrick Kane Posted July 10, 2012 Author Share Posted July 10, 2012 PK, for lunges/squats, you go down slowly right... but then to go up, you explode with alot of force, correct? 'Cause when I did them going up slowly (like the girl in the .gif) i didn't really feel anything until I did them "explosively". Link to comment
Kass9 Posted July 10, 2012 Share Posted July 10, 2012 Btw, for weight loss, I know we need a calorie deficit. So does that mean we can still eat things like burgers and fries as long as there is a deficit at the end of the day? EDIT: Nevermind, you answered my question above. Link to comment
Baercheese Posted July 10, 2012 Share Posted July 10, 2012 If you're trying to gain weight, lots of PBJ sandys Link to comment
Patrick Kane Posted July 10, 2012 Author Share Posted July 10, 2012 Btw, for weight loss, I know we need a calorie deficit. So does that mean we can still eat things like burgers and fries as long as there is a deficit at the end of the day? EDIT: Nevermind, you answered my question above. Link to comment
*vInTaGe* Posted July 10, 2012 Share Posted July 10, 2012 I like the sounds of this workout. I have a lot of weight to lose. Link to comment
Phil_314 Posted July 10, 2012 Share Posted July 10, 2012 oh yeah, I can't see what the spoilers say... did you post them elsewhere, OP? Link to comment
Patrick Kane Posted July 10, 2012 Author Share Posted July 10, 2012 List of Exercises Chest Standard Push-ups Wide-grip Push-ups Simply a standard push-up with arms farther apart. Single-leg Push-ups Simply a standard push-up with one leg in the air. Elevated Push-ups Simply a standard push-up with both hands on a something to elevate you. Such as two big textbooks, two blocks, etc... Incline Push-ups Decline Push-ups Simply a standard push-up with both your legs on a surface. Such as a chair or table. Dive Bomber Push-ups A very unique push-up that works the entire upperbody and core. Check out video. 4 Second Push-ups Simply a standard push-up, but on the way down you take 4 seconds. Come back up immediately. Quick Push-ups Simply a standard push-up, as fast as you can. Plyometric Push-ups* Side-to-side Push-ups* A very tough push-up variation. Check out this video. Triceps Tricep Dips Close-grip Push-ups Biceps Close-grip chin-ups Back Standard Pull-ups* Close-grip Pull-ups* Simply doing the pull-ups with a shoulder-width apart grip. Wide-grip Pull-ups* Simply doing the pull-ups with a wider grip then a standard pull-up. Legs Squats Jump Squats Simply doing a squat, but jumping on the way up. When you land, make sure you bend your knees a little bit. Squat down again, jump, and repeat. Lunges Calf Raises One Legged Calf Raises One Legged Squats* Abs Ab Ripper X (get the file from me via PM) Routine (Weeks 1 & 2) Monday Warm up. Do each set till failure. Record how many reps you did. 45 second break between sets. 3 Sets of Standard Push-Ups 2 Sets of Wide-grip Push-ups 2 Sets of Incline Push-ups 3 Sets of Tricep Dips 3 Sets of Squats 3 Sets of Lunges 2 Sets of Calf Raises 1 Set of Jump Squats 10 sets of Negative Pull-ups* IF you have a pull-up bar, we will need to increase strength before we bother doing pull-ups as an exercise. Get your chin above the bar. Hold yourself in this position for 10 seconds. Lower yourself slowly. Do this ten times. We'll call this Negative Pull-ups. Wednesday Warm up. Do each set till failure. Record how many reps you did. 45 second break between sets. 3 Sets of Standard Push-Ups 2 Sets of Wide-grip Push-ups 2 Sets of Decline Push-ups 3 Sets of Close-grip Push-ups 3 Sets of Squats 3 Sets of Lunges 2 Sets of Calf Raises 1 Set of Jump Squats 10 sets of Negative Pull-ups* Friday Warm up. Do each set till failure. Record how many reps you did. 45 second break between sets. 3 Sets of Standard Push-Ups 2 Sets of Wide-grip Push-ups 1 Set of 4 second Push-ups 1 Sets of Close-grip Push-ups 2 Sets of Tricep Dips 3 Sets of Squats 3 Sets of Lunges 2 Sets of Calf Raises 1 Set of Jump Squats 10 sets of Negative Pull-ups* Link to comment
Patrick Kane Posted July 10, 2012 Author Share Posted July 10, 2012 But seriously, I'm doing the P90X Ab Ripper X tomorrow. Would be nice to have a bunch of people do it so we can talk about it after. It's a killer exercise! PM me for the file. I usually do this, but no harm switching it up. Link to comment
Intoewsables Posted July 10, 2012 Share Posted July 10, 2012 Btw, for weight loss, I know we need a calorie deficit. So does that mean we can still eat things like burgers and fries as long as there is a deficit at the end of the day? EDIT: Nevermind, you answered my question above. Link to comment
*vInTaGe* Posted July 10, 2012 Share Posted July 10, 2012 i just did Monday's workout and it just about beat me. I feel great, I just can't lift my arms really high and I'm afraid to sit down. Thanks for the idea, PK! Link to comment
Hyzer Posted July 10, 2012 Share Posted July 10, 2012 But seriously, I'm doing the P90X Ab Ripper X tomorrow. Would be nice to have a bunch of people do it so we can talk about it after. It's a killer exercise! PM me for the file. I usually do this, but no harm switching it up. Link to comment
diesel_3 Posted July 10, 2012 Share Posted July 10, 2012 Those asking about calories, A calorie is a calorie. With that being said, You get more benefit from healthier foods because most junk food is very calorie dense and doesn't give you the same satiety (feeling of being full) as something more healthy would be. For example: 200 calories of potato chips and 200 calories of chicken breast, the chicken breast has more satiety and obviously offers better value because it is lean and has lots of protein. Eat what you want but use caution, like others in here have said...Overall you will definitely benefit more from eating healthier foods, but having some of your favorite snacks or cheat meals definitely keep you more 'sane' People run in to problems like binges and falling off the wagon because they think of it as a 'diet' make it a lifestyle change, let yourself enjoy foods you love to eat but do it in moderation and be accountable for what you put in your body. Cheers! Link to comment
Patrick Kane Posted July 10, 2012 Author Share Posted July 10, 2012 Those asking about calories, A calorie is a calorie. With that being said, You get more benefit from healthier foods because most junk food is very calorie dense and doesn't give you the same satiety (feeling of being full) as something more healthy would be. For example: 200 calories of potato chips and 200 calories of chicken breast, the chicken breast has more satiety and obviously offers better value because it is lean and has lots of protein. Eat what you want but use caution, like others in here have said...Overall you will definitely benefit more from eating healthier foods, but having some of your favorite snacks or cheat meals definitely keep you more 'sane' People run in to problems like binges and falling off the wagon because they think of it as a 'diet' make it a lifestyle change, let yourself enjoy foods you love to eat but do it in moderation and be accountable for what you put in your body. Cheers! Link to comment
diesel_3 Posted July 10, 2012 Share Posted July 10, 2012 ^^ Yup, I found that when I have some calories left over at the end of the day i'll fill it with my fav snacks like air popped popcorn (Which is actually not as calorie dense as you might think) and ice cream! It's just easier to fit in that way when it's 9pm and I still have 200+ cals to knock back....guilt free treats! Link to comment
Patrick Kane Posted July 10, 2012 Author Share Posted July 10, 2012 Haha nice man! I had 4,000 calories today. Love bulking! Link to comment
diesel_3 Posted July 10, 2012 Share Posted July 10, 2012 Haha nice man! I had 4,000 calories today. Love bulking! Link to comment
Kujala Posted July 10, 2012 Share Posted July 10, 2012 good luck. hopefully i will be in good shape soon. im still very good at running 10 km race but im not so strong Link to comment
Hyzer Posted July 10, 2012 Share Posted July 10, 2012 Dang you, PK. My legs BURN today. Jesus they hurt. And I have a hockey game today. Damnit... Link to comment
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