I like wood, but everything kind of feels the same when it's covered in chalk. Also, wood is a little more expensive ($50-60). Plastic is so cheap, you're liable to pay more for the straps ($20-30, or $40 for a set with straps). Good Craigslist buy if you can find them.
So I fancied a challenge and in preparation for my last ever college rugby season, I decided to go all out. Over the next 3-4 months, I'm going to be combining this: Spoilered for length: Spoiler Week 1 Running 2 miles, 8:30 pace, Mon/Wed/Fri Pushups 4 sets of 15 Pushups Mon/Wed/Fri Sit-Up 4 sets of 20 Situps Mon/Wed/Fri Pullups 3 sets of 3 Pullups Mon/Wed/Fri Swim Swim continuously for 15 min. 4-5 days/week Week 2 Running 2 miles, 8:30 pace, Mon/Wed/Fri Pushups 5 sets of 20 Pushups Mon/Wed/Fri Sit-Up 5 sets of 20 Situps Mon/Wed/Fri Pullups 3 sets of 3 Pullups Mon/Wed/Fri Swim Swim continuously for 15 min. 4-5 days/week Week 3 Pushups 5 sets of 25 Pushups Mon/Wed/Fri Sit-Up 5 sets of 25 Situps Mon/Wed/Fri Pullups 3 sets of 4 Pullups Mon/Wed/Fri Swim Swim continuously for 20 min. 4-5 days/week Week 4 Running 3 miles, 8:30 pace, Mon/Wed/Fri Pushups 5 sets of 25 Pushups Mon/Wed/Fri Sit-Up 5 sets of 25 Situps Mon/Wed/Fri Pullups 3 sets of 4 Pullups Mon/Wed/Fri Swim Swim continuously for 20 min. 4-5 days/week Week 5-6 Running 2 / 3 / 4 / 2 miles, Mon/Tue/Wed/Fri Pushups 6 sets of 25 Pushups Mon/Wed/Fri Sit-Up 6 sets of 25 Situps Mon/Wed/Fri Pullups 2 sets of 8 Pullups Mon/Wed/Fri Swim Swim continuously for 25 min. 4-5 days/week Week 7-8 Running 4 / 4 / 5 / 3 miles, Mon/Tue/Wed/Fri Pushups 6 sets of 30 Pushups Mon/Wed/Fri Sit-Up 6 sets of 30 Situps Mon/Wed/Fri Pullups 2 sets of 10 Pullups Mon/Wed/Fri Swim Swim continuously for 30 min. 4-5 days/week Week 9 Running 4 / 4 / 5 / 3 miles, Mon/Tue/Wed/Fri Pushups 6 sets of 30 Pushups Mon/Wed/Fri Sit-Up 6 sets of 30 Situps Mon/Wed/Fri Pullups 3 sets of 10 Pullups Mon/Wed/Fri Swim Swim continuously for 35 min. 4-5 days/week Second 9 Weeks Weeks 1 & 2 Running 3 / 5 / 4 / 5 / 2 miles, Mon/Tue/Wed/Fri/Sat Pushups 6 sets of 30 Pushups Mon/Wed/Fri Sit-Up 6 sets of 35 Situps Mon/Wed/Fri Pullups 3 sets of 10 Pullups Mon/Wed/Fri Dips - Triceps Version 3 sets of 20 Dips Mon/Wed/Fri Swim Swim continuously for 35 min. 4-5 days/week Weeks 3-4 Running 4 / 5 / 6 / 4 / 3 miles, Mon/Tue/Wed/Fri/Sat Pushups 10 sets of 20 Pushups Mon/Wed/Fri Sit-Up 10 sets of 25 Situps Mon/Wed/Fri Pullups 4 sets of 10 Pullups Mon/Wed/Fri Dips - Triceps Version 10 sets of 15 Dips Mon/Wed/Fri Swim Swim continuously for 45 min. 4-5 days/week Week 5 Running 5 / 5 / 6 / 4 / 4 miles, Mon/Tue/Wed/Fri/Sat Pushups 15 sets of 20 Pushups Mon/Wed/Fri Sit-Up 15 sets of 25 Situps Mon/Wed/Fri Pullups 4 sets of 12 Pullups Mon/Wed/Fri Dips - Triceps Version 15 sets of 15 Dips Mon/Wed/Fri Swim Swim continuously for 60 min. 4-5 days/week Weeks 6 & Beyond Running 5 / 6 / 6 / 6 / 4 miles, Mon/Tue/Wed/Fri/Sat Pushups 20 sets of 20 Pushups Mon/Wed/Fri Sit-Up 20 sets of 25 Situps Mon/Wed/Fri Pullups 5 sets of 12 Pullups Mon/Wed/Fri Dips - Triceps Version 20 sets of 15 Dips Mon/Wed/Fri Swim Swim continuously for 75 min. 4-5 days/week With Rippetoe's Starting Strength three days a week, thusly: Day 1: Squat: 2x5, 2x5, 1x3, 1x2 warmup, 3x5 work range Standing Military Press: 2x5, 2x5, 1x3, 1x2 warmup, 3x5 work range Deadlift: 2x5, 2x5, 1x3, 1x2 warmup, 3x5 work range Day 2: Weighted Pullup: 2x5, 2x5, 1x3, 1x2 warmup, 3x5 work range Weighted Dip: 2x5, 2x5, 1x3, 1x2 warmup, 3x5 work range Row: 2x5, 2x5, 1x3, 1x2 warmup, 3x5 work range Day 3: Clean & Press: 2x5, 2x5, 1x3, 1x2 warmup, 3x5 work range Bench: 2x5, 2x5, 1x3, 1x2 warmup, 3x5 work range Power Clean: 2x5, 2x5, 1x3, 1x2 warmup, 3x5 work range If I don't die, expect "I AM A MACHINE" gloating posts over the summer.
I recently downloaded this song onto my iPod and it has become my fucking jam at the gym. If it comes on I immediately set it on repeat and just have it play during the rest of my training. In a strange turn of events, reps for 75-85% have been steadily increasing, but my ME lifts have stagnated. It's the strangest thing. I think I have to tweak my assistance work.
I was waiting for the "EEE DESU KAWAII TAMAGOTCHIIIII" singing to come on the whole time, I guess that means you can listen to this one without fear of embarrassment.
I saw this article and thought it'd be interesting with the ladies who workout. <a class="postlink" href="http://www.dangerouslyhardcore.com/5343/why-women-should-not-run/" onclick="window.open(this.href);return false;">http://www.dangerouslyhardcore.com/5343 ... d-not-run/</a>
Fucking retarded article. So many fucking confounding variables in each of the points it raises that it blows my mind. Yes, running what is a long distance for yourself as fast as you can maintain too often is bad for you. No, this isn't fucking surprising. That's why anyone who knows anything advocates keeping long runs slow. The act of running/cardio in and of itself isn't bad for you, as this stupid trash writer is trying to lead you to believe. I hate when people take a big leap saying that because doing an activity in a bad way can be bad, the whole activity is. Like anything else, you just need moderation and intelligent programming for your workout schedule.
I don't think the overall premise is that running is bad, but rather that repetitive, formulaic cardio doesn't have long term benefits, other than a certain level of cardiovascular health. I never got the impression that he was saying running is bad, but rather thinking that 5K 3 times a week on a treadmill is going to have any meaningful effect on your body composition, is. I run infrequently. I get most of my cardio from sports. There are people, including my 6'3 240 lb gut-having former roommate who can jump on a treadmill or track and likely run a longer distance than me. But I don't think anyone would argue they are in better shape than me.
Dude, the title of the article is women should not run. Running 15k total per week won't do anything for most people, of course. But only because it is a small volume. I'm not saying that I think everyone needs to start running marathons. Many research articles I've read argue that the peak health benefits of running (health and smaller risk of injury) occur around 30 miles a week, and from then on you get diminishing returns. That being said, I agree that being able to move over distance is not the only measure of fitness when you look at someone. It certainly is one component, though. I don't think you can argue that anyone who can't healthily walk/run a few miles is well rounded. Basically, what really bugs me is the writer's approach. People make enough excuses to be lazy as it is, they don't need to read that they shouldn't be doing something else. If he was advocating supplementing more movements and types of exercise, I wouldn't be as annoyed. And what bugs me more is his advocating that running will teach your body to rely on burning sugar, rather than fat. If you run intelligently, the opposite happens. So, no, I 100% do not agree that steady state running "devastates the female metabolism". He would have been better served learning about and/or discussing the differing ways to engage different energy systems during running and exercise, and mentioning to change things up once in a while.
Wouldnt be the first person to sensationalize an article headline a bit to get page views would it? And in terms of being severe, he clearly believes in other exercises and workouts to achieve results. In doing so, he is sort of swimming upstream against the popular mentality and the mentality of alot of women working out. So if he was just like "maybe you should run a bit less, and lift a bit more", it would likely be ignored. But if he went with the shock and awe of "running is bad and won't get you the gains you want", then suddenly he has their attention. The man has a PhD in physics, he's not some meathead wahoo making outrageous claims. The tone to his article might be a bit severe, but you're not looking at it in the lens of someone not well versed in alot of nutrition and alternate forms of working out. 90% of people when they need to "get in shape" go right to the treadmill and try to run as long and as far as they can. Rinse repeat.
Yeah, the name of the article is misleading at best, but the overall thing a layman should be pulling from it is that moderate intensity sustained cardio for a long period is not the best path to weight loss. You may be thinking "no shit Sherlock" but come out to New England and ask how many people think weight lifting and HIIT are even in the same ball park in terms of weight loss as distance running, I'd be surprised if more than 10% of people think so. Running here is still king. I think we have our own biases here based on what we've seen, but I think his article is addressed to women running 5 miles a day on a treadmill and surprised that their weight loss is stalled, not the couch potato who needs another excuse not to go to the gym.
Also, as I told my female friend I sent this article to. He overwrote the article. You tell most people to do 5 of something, they'll do 3, so you tell them to do 7 so they do 5. I have a feeling he overstated on purpose just so some of it penetrates people brains.
That means your low back is weak and you need the work. Just use about 75% of what you did for your work sets and you'll be fine. A low back pump makes me happy, happy, happy.
Has anyone else in here had their annual flood of gabby "beach body"people at their gym yet? I know I have.
Nope. And if I did, I'd consider them a home intruder and threaten them. Ahhh, the joys of having a full gym in my garage.
I am jealous. Imagine the freedom of not having to catch guys checking themselves out by looking at the mirror out of the corners of their eyes.
There's nothing like opening the garage door, cranking some Slayer, scattering chalk all over the place, and training out in the fresh air whenever you want and however you want without having to worry about a bunch of taint sniffers bothering you. Start acquiring stuff and you can have your own in just a few years. I got my first bar and plates when the gym I worked at in the early 2000s went out of business. Since then, I've been acquiring stuff here and there when I see it and I have everything I need or want, other than a GHR and bumpers. I have Multiple bars 14 x 45 lb plates lots of smaller plates bench squat rack yoke log axle stones pullup bar ropes, chains, bands, etc farmers walks dragging sled truck pull harness pulldown/seated row multiple kegs kettle bells dumbbells I'm sure there's plenty of less-utilized equipment that I'm forgetting like medicine balls, grippers, etc The key is to improvise where you can. My pullup bar and pulldown/seated rows are all things I built and jimmy rigged myself. I also hang ropes from the pullup bar so I can do pushups and inverted rows on the ropes.