TLK *Weight Lifting Question*

[The Legend Killer]

Originally Posted by The Plugster

Ok zan ill post them up later this evening and post them for ya.

Ill even post up my diet that i pretty much lived by for a whole year. Except holidays.

Great now Plugster is going to give away all my secrets and put me out of business.

[xX Seahawks 51 X]

Originally Posted by The Legend Killer

Great now Plugster is going to give away all my secrets and put me out of business.

Plugster that should make you feel crappy enough to not post it

[The Legend Killer]

Originally Posted by ELoveGTP

Okay, then would you please name ten better? Thanks!

Are you sure you want to go there?

I will ask you one more time.

Are you sure you want to go there?

By the way I don't have specific names for programs this isn't a info commercial.

[ZAN]

TLK = The Man

[CowboysFan07]

Originally Posted by The Legend Killer

Are you sure you want to go there?

I will ask you one more time.

Are you sure you want to go there?

By the way I don't have specific names for programs this isn't a info commercial.

me after my sister told me she was doing p90x

[Plug]

Originally Posted by xX Seahawks 51 X

Plugster that should make you feel crappy enough to not post it

Its all on the forums anyway i just have it saved and much easier to find than in like 30 pages of advice.

[ZAN]

If you could, PM me when you get a chance. I have work early tomorrow morning, and I'll stop by the store on the way home to pick up some food for the next week...and I will try what's been working for you.

[Plug]

here is my diet and it is terribly written i had a hard time remembering all the food i ate since it was a while ago...just try to stay 2000-2500 cals and you should be fine as long as you are working out.

for breakfast i had
2/3 cup of oats, Reduced fat peanut butter 1/2 serving, with some brown sugar mixed in.
Once a month i would get some bagels and have them every other day with PB on it.
Each with a glass of milk.
1 hour later -Lift.
Immediately after lifting -Protein shake 2 scoops around 40g of protein.
2-3 horus later i would have lunch..whole wheat sandwich with lunch meat and cheese some times i would add turkey bacon (microwaved) an egg and mustard. other things i have ate for lunch...Tuna Burger...deer meat...chicken breast.

2 hours later some sort of snack small chicken breast or just some lunch meat something mostly protein. or 2 egg whites 1 whole egg and some lunch meat in the microwave with a slice of cheese on top.

then for dinner I would have either deer meat or chicken breast whichever i did not have for lunch.

right before bed i would have a serving of cottage cheese.

here is the workouts

Do these in a quad 3 x 8-10 each no rest between exercises 1 min rest after you finish the quad.

Barbell squat
Dumbbell incline bench press
Barbell RDL's
Pull-ups ( i did them on an assisted machine)

2 min rest after you finish all 3 sets.

Next quad do the same as the first as far as reps and rest.

Dips (assited machine or with bands again)
Barbell lunge
Cable seated row
Hanging Leg raise

I did that 3 x a week and then on Tues and Thurs i did interval training as in the following workout.



This is the last one i did im not sure how long i did them though.....


Do Workout A and Workout B, 3 days a week. Rest a day after each workout.

Rest 90 seconds between hybrids.

Rest 60 to 90 seconds after each superset.

Hybrids: Do 2 or 3 sets of 8 to 10 repetitions. Supersets: Do 2 or 3 sets of 10 to 12 repetitions

Workout A
Hybrid:
Barbell Power Clean/Front Squat/Push Press

Hybrid:
Romanian Deadlift/Bent-Over Row

Superset:
Pull Up
Barbell Incline Bench Press

Workout B
Hybrid:
Barbell Split Squat/Overhead Press

Superset:
Reverse Pushup
Dips

Hybrid:
Dumbbell Lunge/Hammer Curl

After each workout do 3-6 intervals on an elliptical, treadmill, or exercise bike. So your interval training may look something like this on your workout days.

5-min warm up
30-seconds on
60-seconds off
Repeat 2-5 times
5-min cool down

On non workout days do 6-12 intervals on an elliptical, treadmill, or exercise bike. So your interval training may look something like this on your non workout days.

5-min warm up
30-seconds on
60-seconds off
Repeat 5-11 times
5-min cool down

[ELoveGTP]

P90X is the best overall workout out there. I'm not just talking weights, meat head. I'm talking Plyometrics for us hoopers out there. I'm talking a little bit of kenpo and of course the GREATEST thing I've done when it comes to exercising and that is YOGA. If you want to go a head and laugh then do so, but don't until you've actually done it. Its extreme and I am much more flexible after doing so and also mentally it feels just wonderful. Thats my two sense on working out. Plus I run usually two to three miles once or twice a week. Not too much don't want that runners hight not good for you and I also bike A LOT! Its the best for a cardio workout and very challenging when going up hills. I bike 15% inclined streets in Philly and also mountains and hills. Thanks!

[Sparkzz]

[Only registered users can see links. ]

this is a sick program i been using it gained 10 pounds overall in all workout sets which for me is a lot

SPARKZZ AKA I.A.

Stats(will update every month):

March 10th: 6'0, 130.9 pounds

------------------------------------------------------------------------------------------------------------

Goal:170 pounds

[The Legend Killer]

Originally Posted by ELoveGTP

P90X is the best overall workout out there. I'm not just talking weights, meat head. I'm talking Plyometrics for us hoopers out there. I'm talking a little bit of kenpo and of course the GREATEST thing I've done when it comes to exercising and that is YOGA. If you want to go a head and laugh then do so, but don't until you've actually done it. Its extreme and I am much more flexible after doing so and also mentally it feels just wonderful. Thats my two sense on working out. Plus I run usually two to three miles once or twice a week. Not too much don't want that runners hight not good for you and I also bike A LOT! Its the best for a cardio workout and very challenging when going up hills. I bike 15% inclined streets in Philly and also mountains and hills. Thanks!

You obviously have no clue who you’re talking to. You talk to me as if I’m a body builder when it fact I don’t train or condone training like a body builder. My motto is train like an athlete not like a body builder. I train my clients in 7 different phases.

Phase 1: Movement Prep
Phase 2: Prehab
Phase 3: Pillar Strength
Phase 4: Plyometrics
Phase 5: Strength
Phase 6: Energy System Development
Phase 7: Regeneration

Now does that look like a body builder routine? I would bet that you organize your workouts by body parts rather than movement patterns. I know that’s how the P90X program is designed.

Listen my resume speaks for itself I have over 13 years experience in the fitness industry. I have worked with many professional athletes over the years as well as contribute articles to both Men’s Health and Men’s Fitness magazine. Some of my closet friends write for Men’s Health and Men’s Fitness magazine not to mention that they are the authors of some of the best selling Men’s Health books that you see in the bookstores today.

You talk to me as if I don’t know what Plyometrics are. Plyometrics are the greatest thing not just for basketball players but for all athletes. Yoga is a good for the body so no arguments there. I’m not laughing at you by the way I’m just trying to get you to understand that P90X is not the greatest program and that there are way better programs out there available free of charge.

The fact that you said P90X is the best program out there tells me that you have no idea what you’re talking about when it comes to fitness. There isn’t a program out there that I am aware of that works for everyone. Just because you got results from doing P90X doesn’t mean the next person will get the exact same results. Any program will work but nothing works forever. By the way how can P90X come out with a program without ever evaluating its cliental? Every client should have a standard evaluation that I has the trainer can take them through and then I can turn this evaluation into a program design. I use The Functional Movement Screen along with a health history, goal assessment, range of motion test and flexibility test. Does P90X do this? The answer is NO! For the record I have read and watched all the videos pertaining to P90X and trust me it has its flaws which I believe I have already proven.

You’re more flexible because you have decided to incorporate Yoga into your training program not because you are doing the P90X program. Yes I know the Yoga came from the P90X but my point is you could have picked up any Yoga video from your local bookstore and get the same results. By the way if you want to become more flexible start doing movement prep (dynamic stretching) before your workout and regeneration (Active Isolated Stretching) after your workouts and don’t even get me started on P90X stretching program where they have you hold each stretch for 15-30 seconds.

By the way ditch the running and switch to intervals if you want a real workout. Doing steady state cardio is a complete waste of time unless you’re training for a marathon.

My advice to you is don't ever write a check you can't cash.

---

Last edited by The Legend Killer; 06-28-2009 at 04:46 PM

[Terps]

haha looooooosser.

I warned you little man.

[ELoveGTP]

Originally Posted by The Legend Killer

You obviously have no clue who you’re talking to. You talk to me as if I’m a body builder when it fact I don’t train or condone training like a body builder. My motto is train like an athlete not like a body builder. I train my clients in 7 different phases.

Phase 1: Movement Prep
Phase 2: Prehab
Phase 3: Pillar Strength
Phase 4: Plyometrics
Phase 5: Strength
Phase 6: Energy System Development
Phase 7: Regeneration

Now does that look like a body builder routine? I would bet that you organize your workouts by body parts rather than movement patterns. I know that’s how the P90X program is designed.

Listen my resume speaks for itself I have over 13 years experience in the fitness industry. I have worked with many professional athletes over the years as well as contribute articles to both Men’s Health and Men’s Fitness magazine. Some of my closet friends write for Men’s Health and Men’s Fitness magazine not to mention that they are the authors of some of the best selling Men’s Health books that you see in the bookstores today.

You talk to me as if I don’t know what Plyometrics are. Plyometrics are the greatest thing not just for basketball players but for all athletes. Yoga is a good for the body so no arguments there. I’m not laughing at you by the way I’m just trying to get you to understand that P90X is not the greatest program and that there are way better programs out there available free of charge.

The fact that you said P90X is the best program out there tells me that you have no idea what you’re talking about when it comes to fitness. There isn’t a program out there that I am aware of that works for everyone. Just because you got results from doing P90X doesn’t mean the next person will get the exact same results. Any program will work but nothing works forever. By the way how can P90X come out with a program without ever evaluating its cliental? Every client should have a standard evaluation that I has the trainer can take them through and then I can turn this evaluation into a program design. I use The Functional Movement Screen along with a health history, goal assessment, range of motion test and flexibility test. Does P90X do this? The answer is NO! For the record I have read and watched all the videos pertaining to P90X and trust me it has its flaws which I believe I have already proven.

You’re more flexible because you have decided to incorporate Yoga into your training program not because you are doing the P90X program. Yes I know the Yoga came from the P90X but my point is you could have picked up any Yoga video from your local bookstore and get the same results. By the way if you want to become more flexible start doing movement prep (dynamic stretching) before your workout and regeneration (Active Isolated Stretching) after your workouts and don’t even get me started on P90X stretching program where they have you hold each stretch for 15-30 seconds.

By the way ditch the running and switch to intervals if you want a real workout. Doing steady state cardio is a complete waste of time unless you’re training for a marathon.

My advice to you is don't ever write a check you can't cash.

Yeah dude good points. I didn't realize you implemented all of those different workouts as well. I should't have judged you based upon most the dudes I come across who just bench press and curl and say their husk. LOL! But yeah I read a lot of men's health articles and find them very very helpful. Yeah, your right interval training is great I'm just starting to get into it, with biking and running. So do you have a myspace or anything, because I'm still contemplating on pursuing a career in sports medicine and figured you could give me some pointers. It would be greatly appreciated man. Thanks and by the way sorry for the problems, I was completely wrong for doing so.

[ELoveGTP]

Originally Posted by MarylandTerps23

haha looooooosser.

I warned you little man.

Hey, How are you. I don't believe we've ever talked.

[xAdjustx]

Originally Posted by The Legend Killer

You obviously have no clue who you’re talking to. You talk to me as if I’m a body builder when it fact I don’t train or condone training like a body builder. My motto is train like an athlete not like a body builder. I train my clients in 7 different phases.

Phase 1: Movement Prep
Phase 2: Prehab
Phase 3: Pillar Strength
Phase 4: Plyometrics
Phase 5: Strength
Phase 6: Energy System Development
Phase 7: Regeneration

Now does that look like a body builder routine? I would bet that you organize your workouts by body parts rather than movement patterns. I know that’s how the P90X program is designed.

Listen my resume speaks for itself I have over 13 years experience in the fitness industry. I have worked with many professional athletes over the years as well as contribute articles to both Men’s Health and Men’s Fitness magazine. Some of my closet friends write for Men’s Health and Men’s Fitness magazine not to mention that they are the authors of some of the best selling Men’s Health books that you see in the bookstores today.

You talk to me as if I don’t know what Plyometrics are. Plyometrics are the greatest thing not just for basketball players but for all athletes. Yoga is a good for the body so no arguments there. I’m not laughing at you by the way I’m just trying to get you to understand that P90X is not the greatest program and that there are way better programs out there available free of charge.

The fact that you said P90X is the best program out there tells me that you have no idea what you’re talking about when it comes to fitness. There isn’t a program out there that I am aware of that works for everyone. Just because you got results from doing P90X doesn’t mean the next person will get the exact same results. Any program will work but nothing works forever. By the way how can P90X come out with a program without ever evaluating its cliental? Every client should have a standard evaluation that I has the trainer can take them through and then I can turn this evaluation into a program design. I use The Functional Movement Screen along with a health history, goal assessment, range of motion test and flexibility test. Does P90X do this? The answer is NO! For the record I have read and watched all the videos pertaining to P90X and trust me it has its flaws which I believe I have already proven.

You’re more flexible because you have decided to incorporate Yoga into your training program not because you are doing the P90X program. Yes I know the Yoga came from the P90X but my point is you could have picked up any Yoga video from your local bookstore and get the same results. By the way if you want to become more flexible start doing movement prep (dynamic stretching) before your workout and regeneration (Active Isolated Stretching) after your workouts and don’t even get me started on P90X stretching program where they have you hold each stretch for 15-30 seconds.

By the way ditch the running and switch to intervals if you want a real workout. Doing steady state cardio is a complete waste of time unless you’re training for a marathon.

My advice to you is don't ever write a check you can't cash.

Would those seven stages be helpful for a high school running back.

[dukegotgame]

Originally Posted by The Plugster

here is my diet and it is terribly written i had a hard time remembering all the food i ate since it was a while ago...just try to stay 2000-2500 cals and you should be fine as long as you are working out.

for breakfast i had
2/3 cup of oats, Reduced fat peanut butter 1/2 serving, with some brown sugar mixed in.
Once a month i would get some bagels and have them every other day with PB on it.
Each with a glass of milk.
1 hour later -Lift.
Immediately after lifting -Protein shake 2 scoops around 40g of protein.
2-3 horus later i would have lunch..whole wheat sandwich with lunch meat and cheese some times i would add turkey bacon (microwaved) an egg and mustard. other things i have ate for lunch...Tuna Burger...deer meat...chicken breast.

2 hours later some sort of snack small chicken breast or just some lunch meat something mostly protein. or 2 egg whites 1 whole egg and some lunch meat in the microwave with a slice of cheese on top.

then for dinner I would have either deer meat or chicken breast whichever i did not have for lunch.

right before bed i would have a serving of cottage cheese.

here is the workouts

Do these in a quad 3 x 8-10 each no rest between exercises 1 min rest after you finish the quad.

Barbell squat
Dumbbell incline bench press
Barbell RDL's
Pull-ups ( i did them on an assisted machine)

2 min rest after you finish all 3 sets.

Next quad do the same as the first as far as reps and rest.

Dips (assited machine or with bands again)
Barbell lunge
Cable seated row
Hanging Leg raise

I did that 3 x a week and then on Tues and Thurs i did interval training as in the following workout.



This is the last one i did im not sure how long i did them though.....


Do Workout A and Workout B, 3 days a week. Rest a day after each workout.

Rest 90 seconds between hybrids.

Rest 60 to 90 seconds after each superset.

Hybrids: Do 2 or 3 sets of 8 to 10 repetitions. Supersets: Do 2 or 3 sets of 10 to 12 repetitions

Workout A
Hybrid:
Barbell Power Clean/Front Squat/Push Press

Hybrid:
Romanian Deadlift/Bent-Over Row

Superset:
Pull Up
Barbell Incline Bench Press

Workout B
Hybrid:
Barbell Split Squat/Overhead Press

Superset:
Reverse Pushup
Dips

Hybrid:
Dumbbell Lunge/Hammer Curl

After each workout do 3-6 intervals on an elliptical, treadmill, or exercise bike. So your interval training may look something like this on your workout days.

5-min warm up
30-seconds on
60-seconds off
Repeat 2-5 times
5-min cool down

On non workout days do 6-12 intervals on an elliptical, treadmill, or exercise bike. So your interval training may look something like this on your non workout days.

5-min warm up
30-seconds on
60-seconds off
Repeat 5-11 times
5-min cool down

this is a good post. if you dont mind i have a few questions for you... my diet right now is terrible. this is a normal day for me... wake up (middle of afternoon) and eat two pop tarts... wait a few hours and eat a bag of chips. wait a few hours and eat a frozen pizza or frozen pasta.. wait a few hours and eat some ice cream/cereal before i fall asleep... now im not sure how many calories that is but im guessing im lucky to be pushing 1500... and not to mention its all crap. no protein.

so my question to you is, did you say that the diet you posted was 2500 calories? if so, is there something you could add for it to be 3000-4000 calories per day? also i saw you eat chicken breast alot... what do you do with it so you dont get bored? like what types of ways do you cook it. finally, how can you buy so much chicken breast at once? doesnt it go bad after a few days... cuz im not trying to go to the store every 3 days lol

im in great shape right now but my diet is ass... i have kept getting stronger over the past year but my diet is holding me back from becoming beast mode... i just cant add weight with my current diet... and theres only so much strength you can add without increased mass.

[E1 Diablo99]

hey duke about ur chicken breats....u could buy the bags of frozen chicken breast they last forever.....comes in like packs of 10 and its like 9 or 10 dollars i think???

---

Last edited by E1 Diablo99; 06-30-2009 at 05:35 AM

[Plug]

Originally Posted by dukegotgame

this is a good post. if you dont mind i have a few questions for you... my diet right now is terrible. this is a normal day for me... wake up (middle of afternoon) and eat two pop tarts... wait a few hours and eat a bag of chips. wait a few hours and eat a frozen pizza or frozen pasta.. wait a few hours and eat some ice cream/cereal before i fall asleep... now im not sure how many calories that is but im guessing im lucky to be pushing 1500... and not to mention its all crap. no protein.

so my question to you is, did you say that the diet you posted was 2500 calories? if so, is there something you could add for it to be 3000-4000 calories per day? also i saw you eat chicken breast alot... what do you do with it so you dont get bored? like what types of ways do you cook it. finally, how can you buy so much chicken breast at once? doesnt it go bad after a few days... cuz im not trying to go to the store every 3 days lol

im in great shape right now but my diet is ass... i have kept getting stronger over the past year but my diet is holding me back from becoming beast mode... i just cant add weight with my current diet... and theres only so much strength you can add without increased mass.

Yeah my diet was around 2300. Here are my main sources of protein, Chicken Breast, Ground Chicken, Turkey burger, Tuna Burger, Steak, and on a cheat day maybe some boneless ribs eat the least amount of fat off of them.

The chicken breast i honestly ate for at least once a day for 3-4 months I don't know how I i ate it that long lol. I always put different seasonings on it, lemon pepper, garlic salt, Cajun seasoning, cheese, BBQ sauce, Blue Cheese, Honey mustard, i used the sauces in moderation but I think you can use quite a bit. You can get frozen chicken breast and they will never go bad.

Getting more calories is something sort of new to me im working on ways to do that myself i am trying to gain about 10lbs before tryouts. Ive been drinking some muscle milk/eas myoplex with a banana and a tsp of peanut butter for a snack a few times a week. another snack i have is two boiled eggs with turkey bacon and mustard.

[The Legend Killer]

Originally Posted by ELoveGTP

Yeah dude good points. I didn't realize you implemented all of those different workouts as well. I should't have judged you based upon most the dudes I come across who just bench press and curl and say their husk. LOL! But yeah I read a lot of men's health articles and find them very very helpful. Yeah, your right interval training is great I'm just starting to get into it, with biking and running. So do you have a myspace or anything, because I'm still contemplating on pursuing a career in sports medicine and figured you could give me some pointers. It would be greatly appreciated man. Thanks and by the way sorry for the problems, I was completely wrong for doing so.

First off I apologize for coming down on you so hard that wasn’t my intension. Sometimes I take things a little too far when trying to get my point across so again I apologize.

My passion in life is fitness and nutrition. I live, sleep, and breath anything related to fitness and nutrition. Unfortunately there is no money to be made when it comes to being a personal trainer or a nutritionist which is why I haven’t quit my day job to pursue a career in the fitness industry.

I know exactly what you mean about the guys who only do chest and arms and think they are husk I see it everyday at the gym. Those individuals have absolutely no clue how to train properly. By the way if you were to take those same individuals over to the pull-up bar and tell them to do as many wide grip pull-ups as possible they are lucky to complete 3 at the very most.

I’m glad to hear that you are reading Men’s Health magazine and that you are finding it very helpful. Have you read Men’s Fitness magazine? I think you would enjoy that as well it’s packed with tons of useful information. Men’s Fitness magazine is now the new Men’s Health magazine. Men’s Health magazine isn’t what it use to be years ago which is why a couple of my closest friends have decided to free lance to other publications like Men’s Fitness magazine.

Interval training is the only way to go. The only time I would ever recommend steady state cardio is if you are training for a marathon or if it’s a regeneration day meaning that it’s a relaxation day and you want to do something to stay active.

I don’t have myspace or facebook my life isn’t that important enough to where people would care what I’m doing. I will be more than happy to talk to you over the phone regarding pursuing a career in sports medicine.

There is no need to apologize to me I’m the one that should be apologizing you were just defending a product that you believe in. Never apologize for what you believe in no matter who may disagree with you. It doesn’t matter what anyone else thinks what matters is your opinion and your opinion alone.

Take care,

Dan

[The Legend Killer]

Originally Posted by Adjust...x

Would those seven stages be helpful for a high school running back.

I will put it to you this way if these seven stages are not part of your training program then what the hell are you training for?