Comment on this workout routine

[Corny]

hmm just tonight i heard about the weird concept of an "irritation diet" .. kinda reminds me on that. the concept of the diet is to eat much and almost nothing, changing every other day. how it is supposed to work i didn't get (nor could the person explain), but it sounded almost the same. so is there really anything to it, or is it just a "new" thing?

 

[treanir]

the concept of the diet is to eat much and almost nothing, changing every other day.

I would say that it would fuck up your metabolism to such an extent that you get bigger, not smaller, from this diet.

 

[Ram]

hmm just tonight i heard about the weird concept of an "irritation diet" .. kinda reminds me on that. the concept of the diet is to eat much and almost nothing, changing every other day. how it is supposed to work i didn't get (nor could the person explain), but it sounded almost the same. so is there really anything to it, or is it just a "new" thing?

I would say that it would fuck up your metabolism to such an extent that you get bigger, not smaller, from this diet.

Wrong. The benefits are very surprising. You can lose weight and gain muscle with this eating technique.

It's called intermittent fasting and it works really well. I have one enormous meal a day and that's about it.

http://www.leangains.com/

Well, it works for me. Give that a read.

 

[treanir]

^ Huh, I'll be. Don't know if I could do it though.

To get a bit more variation in, I have decided to add a Day 3. I still plan on lifting for two days and doing BodyPump for one, but now I have three full-body workouts to choose from. So next week I will do Day 1 and Day 2, the week after I will do Day 3 and Day 1 and the week after that it's Day 2 and Day 3. This will hopefully introduce some more variety.

As it stands now, this is what I'll be doing:

I just changed the deadlift to barbell, btw. Still have a tendency to use dumbbells, though.

Any comments?

 

[codeerror]

Looks good. How was this week?

 

[treanir]

Good good.

Yesterday's BodyPump session left me with a sore neck, sore upper back (what's the name for the area between the shoulder blades?) and a sore bum. For once because of exercise.

Positive effects I've noticed:
* No more lower back pain in the morning (which I sometimes had)
* Increased strength, most notably in the core section
* Increased balance and feeling of control over my movements
* More energy and happiness, particularly the day after working out
* Perceived (not measured) change in body shape, with arms, shoulders and back changing the most.

Just thought I'd make this a yay! post.

 

[treanir]

Okay, so I'm finally taking the plunge and making this a for-real fitness thread, including the progress pics. I needed some time to work up the courage, but there ya go. As a motivator:

My measurements on 9/25:

And this is what it looks like:

(I still be fat!)

Next step...?



If anyone is interested, btw, I use a website/Android app called Jefit to track my exercises, routines, lifts and progress. It works great and is free!

 

[codeerror]

Great start!

That app looks interesting too. How do you find out the body fat % and such?

 

[treanir]

That app looks interesting too. How do you find out the body fat % and such?

You do have to enter that yourself, but my gym has a machine for that.

The app is a godsend for me. I always used to forget what I still had to do, how much weight to put on and sometimes even how many sets I'd done.
Also, it has a large exercise database, so if I ever want to switch it up, I can look up something new to do.

I'll post new pics at the six-week mark.

 

[palemale]

Good start! Be sure to do lots of shoulder exercises. When I started working out heavy, my shoulders developed first and looked great. It was a great encouragement to keep at it.

 

[treanir]

I notice that my triceps, chest and shoulders are growing quite fast. And I'm getting stronger too.


Woke up this morning with the lower back pain of hell. After lots of stretching and applying heat I decided to go to the gym, but of a provisional basis. Core exercises pretty much out of the question. I ended up doing hammer curls, incline bench press, incline bench pull, lateral raises, triceps extensions, bicep curls, flys and lunges. My lower back is sliiiiightly less painful (thanks to the sauna) and I believe I gave my upper body a good workout.

Oh, and my headphones stopped working during my warmup.
(new ones have been ordered and are on their way!)

 

[treanir]

A silly question, but it's something that's been bugging me:

When you do dumbbell exercises, do you count the weight lifted as one of the dumbbells or do you count the combined weight of the two?

For example, if I do dumbbell flys with 8kg in each hand, and I log it to Jefit, do I log 8kg or 16kg? *sillyquestion*

 

[palemale]

I would count the combined weight.

Just looked at your Sept 25 post. I would change your routine so that you are working different parts of the body on different days. The workouts would be something like the following:

Day 1 -- Back and Chest
Day 2 -- legs and abs
Day 3 -- arms and shoulders

You could also alternate so that for a few weeks or months, do the above, then switch to the following:

Day 1 -- Chest and arms
Day 2 -- Back and shoulders
Day 3 -- legs and abs

You could also just mix abs in on 2 or 3 days, and do one day of mostly legs.

You should do rotator cuff exercises at least once a week. As one gets older, one is more likely to injure the rotator cuffs.

Also, try to hit all parts of the shoulders. Thus, do exercises to hit rear, lateral and front delts, throwing in shoulder presses as well.

 

[justsimon]

A silly question, but it's something that's been bugging me:

When you do dumbbell exercises, do you count the weight lifted as one of the dumbbells or do you count the combined weight of the two?

For example, if I do dumbbell flys with 8kg in each hand, and I log it to Jefit, do I log 8kg or 16kg? *sillyquestion*

I'd count the weight of one dumbbell.

 

[treanir]

Just looked at your Sept 25 post. I would change your routine so that you are working different parts of the body on different days.

They're three 'days', but I do two of them a week. The other gym visit is a BodyPump session. At least, that's what I try to do, though I haven't been to one of those for two weeks now. So yeah, it might be time to switch things up. Thanks for the advice.

 

[treanir]

Six weeks in, time to see what has changed.

Pics first. I don't see a difference on these, but I do when I look into the mirror. Especially my arms and shoulders have gotten bigger and more defined.

I do think losing some of the fat would do me good.


While pics are subjective, measurements don't lie (measurements in centimetres, +/- is change since last time):

 

[KaraBulut]

It's difficult to tell because of the position of your arm but you have added mass to your chest and you have lost a bit on your waist. That's definitely progress for 2 weeks.

 

[treanir]

Four since the last pics.

 

[KaraBulut]

Four since the last pics.

I was going by the post dates. It's still good progress.

 

[treanir]

I was going by the post dates. It's still good progress.

I put dates under the pictures.
(mostly for my own reference, 'cause otherwise I'll forget)

I've been working on the rotator cuffs and the post-workout pain in my shoulders has already disappeared.