ChrisLindsay9 Member

I'm considering starting up the Cube next month, and I've read Lilly's book and familiarized myself with some updates he's posted over at Juggernaut (http://www.jtsstrength.com/articles/2013/10/28/cube-kingpin-can-work). I want to make sure that I understand the concept of "Explosive" day. I know that the term sort of…

Squat 45x5 x2 sets 95x5 135x3 195x12 x4 sets (70+%) (first three sets belt only, last set was belt/wraps) Good Morning 120x2 x4 sets (the first two sets were kinda crappy, still recovering from my squats lol) GHR (off Lat Pulldown Machine) x8, x6, x5, x5 Smith Machine Standing Calf Raise (weight + bar + 15lb vest) 90x10…

Bench Press 45x10 x2 sets 95x5 115x3 130x12 130x12 130x8 130x8 2" Foam Board Bench press w/ Pause 115x10 x3 sets Incline DB Press 50x12 x3 DB Tricep Circuit (video) 20x10/10/10 x2 sets Dips (15lb Vest) x10 x8 x7 Abs (Mat Slides w/ Vest) 20 reps x2 sets

I think a plan that involves compound strength training exercises such as overhead press, deadlifts, bench press, and squats along with some assistance/accessory exercises to isolate the core would help you in terms of building muscle and strength. However NataBost is right about the nutrition part. If you have a good…

It really depends on your goals. If you're looking to build strength, increase the weight and drop the reps per set to something like 4 to 6. But if you're looking to build muscle size and endurance, then pick a weight in which you can do a set of 8 to 12. If you're looking for both (or just to improve overall fitness),…

Deadlifts 135x5 x2 sets 185x5 225x3 255x1 275x1 315x2 340x2 370x1 PR 380x1 MISS (just missed lockout) RDLs 135x8 x3 sets BB Glute Bridge 170x10 x4 sets DB Row 60x8 x3 sets Pull-Ups (pronated grip) 15lb Vest x9 15lb Vest x7 15lb Vest x5 Incline Sit-Up 15lb Vest + 2 10lb DB above chest Back Extension 15lb Vest + 20 DB behind…

Overhead Press 45x5 x2 sets 60x3 70x2 105x4 x4 sets Seated DB Press 45x10 45x9 45x7 45x7 DB Raise (Side, Front, Rear superset) 20x7/7/7 x3 sets Plate Front Raise 45x5 (test) Bench Press (Speed) 115x5 x5 sets Skullcrusher 55x8 x4 sets Tricep Band Pulldowns (yellow band) x70 x50 x45

Squat 45x5 95x5 135x5 185x3 205x1 (belt/wraps) 220x5 (belt/wraps) 235x4 (belt/wraps) 250x3 (belt/wraps) Box Squat 140x3 x4 sets DB Step Up (knee high box) 50x6 (per leg) 3 sets Good Morning 120x3 x4 sets GHR (off Lat Pulldown Machine) x8, x6, x5, x5 Smith Machine Standing Calf Raise (weight + bar + 15lb vest) 140x10 180x8…

Bench Press 45x15 95x5 115x3 125x2 150x5 160x4 175x2 (was going for 3, but didn't even come close) 175x2 Incline DB Press 65x6 x4 sets Iso Hammer Strength Machine 65PSx8 x4 sets Wide Hammer Strength Machine 80PSx8 x4 sets Spoon Press 50x3 x3 sets (complete wreck, I usually do 6 reps ... I think the chest was done) Tricep…

For anyone who is starting out, a fitness plan is better than nothing. And this is a start. Question - are the numbers after the exercise the weight you intend to lift? Because some of them are pretty aggressive (bicep curls, leg curls, leg extensions really stand out to me as being a bit high). The one thing I would…

You should feel like one. Congrats! Wish you continued success.

Deadlifts 135x5 185x5 225x3 255x2 290x5 315x4 340x3 340x2 (tried for 3, but barely missed lockout) RDLs 145x5 x5 sets BB Glute Bridge 170x8 x5 sets Hammer High Row Machine 100PSx8 x 4 sets Pull-Ups (supponated grip) 15lb Vest x10 15lb Vest x6 (grip gave out) 15lb Vest x5 15lb Vest x5 Back Extension 15lb Vest + 15 DB behind…

First of all, congrats on the success you've obtained thus far. With the weight loss you've achieved, you will likely do really well with a lifting program. And hopefully, you will find it fun too. If you're at a gym, then a couple of things you can do. First, if you have the resources, maybe hire a trainer for 2-3…

Can you provide more background information? What are your goals? What resources do you have (gym, equipment, etc.)?

A lot of success stories in this forum came from a fitness plan that just started with walking. If you are not certain about transitioning from a walk to jog, then you can do one of two things. 1) You can walk for 5 minutes, then do 30 seconds of jogging, followed by 2-3 minutes of walking, then 30 seconds of jogging…

I dropped it as well. I tried using it for a few different benefits that I had heard came with it, but I was able to receive some of them without it (and never received the others). I would try going without it for a month or two and see if there's a noticeable difference. If you keep all the factors the same, then you…

Overhead Press 45x5 65x3 75x2 110x3 x3 sets 110x3 110x3 Z Press 60x5 x4 sets DB Raise (Side, Front, Rear circuit) 25x5/5/5 x3 sets Bench Press (Speed) 115x5 x5 sets Closed-Grip BB Bench Press 130x5 x4 sets Band Pullaparts (yellow band): 7 reps, 5 sets (first attempt at pullaparts) Bodyweight: 126 Post Workout Meal: Turkey…

Nice! It's a pretty good feeling hitting a milestone, but especially so, when you're doing it for doubles and triples. I have an acquaintance at the gym that just hit the 200ish mark in his cleans, and he's also going to wait until he can do triples without sweating about whether he'll get the third, before going up in…

Great work! The best way to enhance recovery is hydration, food (including protein), and sleep. Hope you get a good amount of all, and have continued success with continuing your strength training. :)

Great job thus far! Sounds like you're wanting to push yourself with the resistance training. I think if you're not sure about the 8lb. dumbbells, then that means you're ready for the 10lb. dumbbells. You would know if 8lb. is too much. So continue pushing yourself and try the 10s (and put the 12s on standby). Start taking…

co-sign. "time to pretend" by MGMT "party hard" by Andrew WK "stronger" by Kelly Clarkson "I gotta feeling" by Black Eyed Peas "a real hero" by College & Electric Youth

When I have hurt my back, I get into the shower with the hot spray on my back and slowly bend over towards touching my toes and slowly rising back up again. I'm not sure if this is possible with your neck pain. But the heat of the water and slow movements seem to help. Temporarily at first, but the more you do it, the…

Second. I hurt my back in early January, but with a couple of weeks rest, and then getting back into it gradually (40% of my previous weight, and slowly building it over time), I was back at 100% by mid-March. It was frustrating and I was miserable for much of the time. But I'm glad I stuck with being cautious. Because I…

A month might be too soon. But from my experience and anecdotal reports, I think you will start to see some changes soon, along with general weight loss. I think the sweet spot is 6 to 8 weeks, depending on the intensity of your workouts (particularly the strength training one) and your nutrition plan (calorie deficit, I…

Keep an eye on the messageboards, because I see people recommending nerdfitness all the time. So if they don't reply to your post here, you should see those recommendations pop up over the next several-few days. When you start with the DB exercises, take progress pictures right away. If all goes well, you will see…

I would take the day off. Lower back and neck pain could impact your overall well-being and comfort. If it was an ankle or wrist injury, I think you can work around it ... and if you made either slightly worse, then you can tape it up and try to avoid using it. It's hard to do this with back and neck. Even lying down and…

Hack Squat Machine: Bar x8, Bar x8, 90x5, 90x5, 135x5, 135x5, 155x5, 155x5, 180x10 Leg Extension: 120x10, 140x10, 160x10 Leg Extension (one leg at a time): 70x10, 75x8, 80x6 GHR (off Lat Pulldown Machine): x6, x5, x5, x4ish (concentric movement on 4th rep was quick) Smith Machine Standing Calf Raise: 140x8, 180x6 x3 sets…

Bench Press: 45x15, 95x5, 115x3, 135x2, 150x2, 160x2, 170x2, 180x2 Bench Press (volume): 135x10x4 sets Incline BB Bench Press: 95x10x3 sets Lying DB Tricep Extensions (aka DB Skullcrushers): 25x7, 25x5, 25x5, 20x8 Dips (Bodyweight): x17, x14, x11, x10 Incline Seated DB Curls: 20x6, 20x10, 20x10 Standing BB Curls: 55x10 ->…

It looks like the Vegan Bodybuilders group here on MFP is sort of active, and may have some folks there who can help you with meeting your protein macros. There's been a few recent-ish posts. http://www.myfitnesspal.com/groups/home/3664-vegan-bodybuilders Hope this is of some help!

Stiffed Leg Deadlifts: 60x6, 75x6, 80x6, 95x6, 105x6, 105x6, 130x6 DB Row: 55x8 (three sets) T-Bar Row Machine: 95x6, 95x6, 95x6, 95x6 Hammer Low Row Machine: 80x6, 80x6, 80x6, 80x6 Seated DB Shrugs: 70x8, 70x8, 55x15 Pull-Ups (neutral grip): x10, x10, x7, x6 Had to skip my deadlifts due to my sore hip. I'm disappointed,…