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PK's Bodyweight Workout Regimen


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#61 Hyzer

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Posted 09 July 2012 - 07:53 PM

Good luck on your goals! Time to get my 8 hours. 2am-10am :)


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".
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#62 Patrick Kane

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Posted 09 July 2012 - 07:58 PM

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".


Yeah explode up.

And at Kass9, I'm not really an expert in terms of 'designing' a meal plan, but like you said absolutely no junk food.

When eating snacks, try to eat tons of fruits.

Drink lots of water.

You can essentially eat what you please (as long as its healthy) but make sure you are in a caloric deficit.

http://www.freedieti..._calculator.htm

This will tell you how many calories to take for fat loss. I wouldn't recommend extreme fat loss, because its unhealthy to lose a lot of weight rapidly.
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#63 Kass9

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Posted 09 July 2012 - 07:58 PM

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.

Edited by Kass9, 09 July 2012 - 07:59 PM.

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#64 Baercheese

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Posted 09 July 2012 - 07:59 PM

If you're trying to gain weight, lots of PBJ sandys
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This is fairly even as well.

 


#65 Patrick Kane

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Posted 09 July 2012 - 08:04 PM

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.


You could.. but the contents of those food just hamper your health and your overall ability to gain muscle. While healthy food just contributes positive things to your body. Although having 2-3 "cheat" meals a week is okay. It's hard for people to stay on a strict diet all the time. Sometimes you need those cheat meals.
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#66 *vInTaGe*

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Posted 09 July 2012 - 08:07 PM

I like the sounds of this workout. I have a lot of weight to lose.
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#67 Phil_314

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Posted 09 July 2012 - 08:09 PM

oh yeah, I can't see what the spoilers say... did you post them elsewhere, OP?
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#68 Patrick Kane

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Posted 09 July 2012 - 08:11 PM

List of Exercises

Chest

Standard Push-ups
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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
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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 this 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*
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Side-to-side Push-ups*
A very tough push-up variation. Check out this video.


Triceps

Tricep Dips
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Close-grip Push-ups
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Biceps

Close-grip chin-ups
Posted Image


Back

Standard Pull-ups*
Posted Image

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
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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
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Calf Raises
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One Legged Calf Raises
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One Legged Squats*
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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*
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#69 Patrick Kane

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Posted 09 July 2012 - 08:14 PM

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.


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#70 Intoewsables

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Posted 09 July 2012 - 08:34 PM

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.


I know you already found the answer to your question, but I just want to throw out there that eating healthy and eating to lose/gain weight aren't necessarily the same thing. Eating healthier will generally help you cut back on the calories, but that doesn't mean that eating whole grain and "low-fat" foods allow you to eat as much as you want.

And hey, a cheat meal once a week won't hurt you. If you've had a good week, go ahead and treat yourself. Just don't make it a habit of rewarding yourself after every workout or anything like that and you'll be fine.
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#71 Baercheese

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Posted 09 July 2012 - 08:38 PM

a p90x group :emot-parrot:
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3499h5x.jpg
Johnny Gaudreau>any Casucks

Edler, Markstrom, Hansen, 2nd round pick 2014 to Islanders for Ryan Strome, 5th overall pick 2014

This is fairly even as well.

 


#72 *vInTaGe*

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Posted 09 July 2012 - 09:03 PM

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!
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#73 Hyzer

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Posted 09 July 2012 - 11:55 PM

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.

http://www.youtube.com/watch?v=udrN_p0_pbI

Ill do it tomorrow as well. I have to do it after my hockey game tho so ill keep you guys in the loop when i finish.
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#74 diesel_3

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Posted 10 July 2012 - 12:11 AM

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!

Edited by diesel_3, 10 July 2012 - 12:12 AM.

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#75 Patrick Kane

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Posted 10 July 2012 - 12:17 AM

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!


Thank you! I had troubles explaining it. The calorie dense part was key. Junk food can be easily consumed, and you're still hungry. Also for those looking to bulk up:

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#76 diesel_3

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Posted 10 July 2012 - 12:21 AM

^^ 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!
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#77 Patrick Kane

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Posted 10 July 2012 - 12:32 AM

Haha nice man!

I had 4,000 calories today. Love bulking!
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#78 diesel_3

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Posted 10 July 2012 - 12:41 AM

Haha nice man!

I had 4,000 calories today. Love bulking!


I wish...I've been on a cut for over a year now...mind you I was 270lbs in 2009 lol. Stepped on a scale at 184lbs a couple days ago so I think i'm still 15-20lbs away from my goal before doing a recomp then a bulk but I am going to loveeeeeeeee doing a bulk.
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#79 Kujala

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Posted 10 July 2012 - 07:39 AM

good luck. hopefully i will be in good shape soon.
im still very good at running 10 km race
but im not so strong
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#80 Hyzer

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Posted 10 July 2012 - 03:39 PM

Dang you, PK. My legs BURN today. Jesus they hurt. And I have a hockey game today. Damnit...
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#81 Hyzer

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Posted 10 July 2012 - 04:30 PM

I wish...I've been on a cut for over a year now...mind you I was 270lbs in 2009 lol. Stepped on a scale at 184lbs a couple days ago so I think i'm still 15-20lbs away from my goal before doing a recomp then a bulk but I am going to loveeeeeeeee doing a bulk.

Dang, yo. Good job! That's a big accomplishment.
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#82 Patrick Kane

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Posted 10 July 2012 - 05:24 PM

Damn, no matter who you are, the P90X Ab Ripper is tough!
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#83 Tortorella's Rant

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Posted 10 July 2012 - 05:38 PM

Haha nice man!

I had 4,000 calories today. Love bulking!



And you weigh how much?

The girl at Reflex told me I need 5000. Which is absurd. Unless you're looking to be grossly overweight and out of shape as well.

I think even that 4000 proved to be too many for me and I maxed out @ 209lbs a month ago. I need.. about less than 3000 to maintain weight. I think that's accurate. Came to that conclusion when I tried cutting weight for the first time and dropped down to 2700-3000 for two weeks and didn't really lose more than a pound or two. According to BB articles, 2-3 pounds a week is healthy cutting loss. Dropped to about 2500. Down to 194/195/196 about a month after that, depending on the scale.

Edited by Tortorella's Rant, 10 July 2012 - 05:40 PM.

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#84 :D

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Posted 10 July 2012 - 05:41 PM

I heard that for every 30lbs you lose, your penis looks an inch longer. Are these rumours true?
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#85 Kass9

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Posted 10 July 2012 - 05:48 PM

^How about you try it and let us know?
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#86 Machine Gun Kelly

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Posted 10 July 2012 - 05:56 PM

Sign me up!
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#87 Intoewsables

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Posted 10 July 2012 - 05:58 PM

The girl at Reflex told me I need 5000. Which is absurd. Unless you're looking to be grossly overweight and out of shape as well.

I think even that 4000 proved to be too many for me and I maxed out @ 209lbs a month ago. I need.. about less than 3000 to maintain weight. I think that's accurate. Came to that conclusion when I tried cutting weight for the first time and dropped down to 2700-3000 for two weeks and didn't really lose more than a pound or two. According to BB articles, 2-3 pounds a week is healthy cutting loss. Dropped to about 2500. Down to 194/195/196 about a month after that, depending on the scale.

Yeah, 5000 seems a little ridiculous. Find out how many calories you need for maintenance (edit: just re-read and saw you said 3000, my bad) and add 500 to bulk, remove 500 to cut as a general rule. Check your progress after about two weeks and adjust again if you're not satisfied with the results.

Edited by Intoewsables, 10 July 2012 - 06:03 PM.

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#88 Nathan MacKinnon

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Posted 10 July 2012 - 06:33 PM

I heard that for every 30lbs you lose, your penis looks an inch longer. Are these rumours true?


Lol maybe it's true because if you lose 30 lbs your belly looks smaller so when you look down your penis looks longer
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+1 this post!

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#89 Tortorella's Rant

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Posted 10 July 2012 - 07:00 PM

I heard that for every 30lbs you lose, your penis looks an inch longer. Are these rumours true?


There would be a lot of malnourished looking mother truckers then if that was the case ;)
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#90 Caboose

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Posted 10 July 2012 - 07:04 PM

Dang you, PK. My legs BURN today. Jesus they hurt. And I have a hockey game today. Damnit...


I was walking home and I just seized, brutal.

Dem squat jumps.
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