2012 FITNESS CHALLENGE

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  • Jonesy
    All Star
    • Feb 2003
    • 5382

    #76
    Re: 2012 FITNESS CHALLENGE

    I'm interested to see you guys feeling on higher rep deadlifting. While I was doing Sheiko (a power lifting program I did for the last 3 months in 2011) most of the rep ranges were around 2 or 3 reps at heavier weights (my max is around 160kg / 350lbs) but now that I have been doing my own thing a bit more I have been using lighter weight and going a bit higher rep (ie this morning in did 100kg / 220lbs x 10, 100kg x 10, 100kg x 8 for my 3 working sets).

    Do you guys think I'm better off sticking with more lower rep / higher weight for this exercise or is the higher rep range better for hypertrophy (which is main focus at the moment) with this move like the majority of other moves?

    Comment

    • Rules
      Go Irish
      • Jul 2002
      • 3813

      #77
      Re: 2012 FITNESS CHALLENGE

      Originally posted by Chaos81
      What routine?

      I'll be starting this once I get used to handling the KB more. Still a little ugly at times on my swing.

      http://thief.mars.ucla.edu/piefiles/...20Workbook.pdf
      I will be using the Skogg System:

      http://www.amazon.com/SKOGG-System-K...118893&sr=8-14

      Comment

      • Zer0xray
        MVP
        • Sep 2002
        • 1532

        #78
        Re: 2012 FITNESS CHALLENGE

        I've been interested in kettlebell workouts. which weight to start off with is recommended? I'm pretty strong but need to lose like 20lbs.

        Comment

        • Feared
          Train Nsane or remainsame
          • Dec 2004
          • 6621

          #79
          Re: 2012 FITNESS CHALLENGE

          Originally posted by zeroxray0
          I've been interested in kettlebell workouts. which weight to start off with is recommended? I'm pretty strong but need to lose like 20lbs.
          Maybe 15-20 lb kettle weight.
          Minnesota Vikings
          The Show

          Comment

          • Knight165
            *ll St*r
            • Feb 2003
            • 24964

            #80
            Re: 2012 FITNESS CHALLENGE

            Originally posted by Jonesy
            I'm interested to see you guys feeling on higher rep deadlifting. While I was doing Sheiko (a power lifting program I did for the last 3 months in 2011) most of the rep ranges were around 2 or 3 reps at heavier weights (my max is around 160kg / 350lbs) but now that I have been doing my own thing a bit more I have been using lighter weight and going a bit higher rep (ie this morning in did 100kg / 220lbs x 10, 100kg x 10, 100kg x 8 for my 3 working sets).

            Do you guys think I'm better off sticking with more lower rep / higher weight for this exercise or is the higher rep range better for hypertrophy (which is main focus at the moment) with this move like the majority of other moves?
            I'm staying away from upping weight and concentrating on either more reps or more sets.
            I was benching 225-245 12 reps 4 sets on my chest days, but something popped in my wrist and it was killing me after benches and then throughout the rest of the days......lessening on my off days.
            I took a break from benching altogether and it was gone in a few days.
            I'll either bench 205 with more reps/sets or just stick to straight pushups or some other chest work as I'm guessing the straight bar and weight was the culprit.
            My point is that for me....adding more weight is equaling injury chance. I(myself) don't feel the benefit of jumping weight with low reps. It just doesn't do it for me.
            I'm in the mindset right now of pushing my body to the point of being very "tired" and then pushing it for 2 more sets of the circuit.
            It's more in line with what I need for work anyway.

            M.K.
            Knight165
            All gave some. Some gave all. 343

            Comment

            • Rules
              Go Irish
              • Jul 2002
              • 3813

              #81
              Re: 2012 FITNESS CHALLENGE

              Originally posted by Feared
              Maybe 15-20 lb kettle weight.
              Correct, having a few different weights from 15-35 is probably ideal to start with.

              I have a 40 lb kettlebell that I am unable to use at this time as it is too heavy to be constantly throwing around for 30-50 minutes.

              Comment

              • cjonesfan921
                UGH, next year
                • Jan 2005
                • 20081

                #82
                Re: 2012 FITNESS CHALLENGE

                Alright, tonight is day 1 of the physical side of my challenge.

                Comment

                • Chaos81
                  Hall Of Fame
                  • Mar 2004
                  • 17150

                  #83
                  Re: 2012 FITNESS CHALLENGE

                  Originally posted by Rules
                  Can't say I've heard much about it.


                  Originally posted by zeroxray0
                  I've been interested in kettlebell workouts. which weight to start off with is recommended? I'm pretty strong but need to lose like 20lbs.
                  16KG (35lbs). You could try an 8KG bell, but that's what I started on and I outgrew it quickly even with sporadic usage. I did quite a bit of reading on this over the last month, and basically everything I read said to start with 16KG. Just my $.02.

                  Comment

                  • Feared
                    Train Nsane or remainsame
                    • Dec 2004
                    • 6621

                    #84
                    Re: 2012 FITNESS CHALLENGE

                    Originally posted by Rules
                    Correct, having a few different weights from 15-35 is probably ideal to start with.

                    I have a 40 lb kettlebell that I am unable to use at this time as it is too heavy to be constantly throwing around for 30-50 minutes.
                    True, with Kettlebells it's not so much about going with a big weight and trying to get it up.. that's what the Straight Bars, Dumbells are for.

                    It's more about flexibility, and range of motion. With kettlebell workouts you probably want to go for higher reps, and really get the burn going. I could probably pick up a 30 lb weight do a few arm raises and get burned, or I could go with a 15 lb one and do like 20-30 reps, rest and repeat and get a much better workout.

                    but I'm pretty weak to begin with so... if you feel you're a bigger guy you probably want to go with a little more. Try to go a variety of different weights 20-30-35 and experiment.
                    Last edited by Feared; 01-09-2012, 04:35 PM.
                    Minnesota Vikings
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                    • Jonesy
                      All Star
                      • Feb 2003
                      • 5382

                      #85
                      Re: 2012 FITNESS CHALLENGE

                      Originally posted by Knight165
                      I'm staying away from upping weight and concentrating on either more reps or more sets.
                      I was benching 225-245 12 reps 4 sets on my chest days, but something popped in my wrist and it was killing me after benches and then throughout the rest of the days......lessening on my off days.
                      I took a break from benching altogether and it was gone in a few days.
                      I'll either bench 205 with more reps/sets or just stick to straight pushups or some other chest work as I'm guessing the straight bar and weight was the culprit.
                      My point is that for me....adding more weight is equaling injury chance. I(myself) don't feel the benefit of jumping weight with low reps. It just doesn't do it for me.
                      I'm in the mindset right now of pushing my body to the point of being very "tired" and then pushing it for 2 more sets of the circuit.
                      It's more in line with what I need for work anyway.

                      M.K.
                      Knight165
                      Thanks for the reply. That's like what I'm thinking now and am kinda more focused on longevity (I turn 32 in July) and health rather than pure strength. I feel I've gotten all of my core lifts (Squat, Deadlift and Bench) up to respectable numbers so now I'm going to focus more on higher rep range, lower weight stuff. I'll probably try to stick to 8-15 rep range now so I'll hopefully keep getting some nice muscle gains progress but lessen the chance of injury etc in the long run.

                      Comment

                      • Rules
                        Go Irish
                        • Jul 2002
                        • 3813

                        #86
                        Re: 2012 FITNESS CHALLENGE

                        Originally posted by Chaos81
                        Can't say I've heard much about it.



                        16KG (35lbs). You could try an 8KG bell, but that's what I started on and I outgrew it quickly even with sporadic usage. I did quite a bit of reading on this over the last month, and basically everything I read said to start with 16KG. Just my $.02.
                        Skogg is one of the top kettlebell trainers around. If I was going to do it, I wanted one of the best.

                        I like the workout you have. Curious to see how they stack up as I am going to try both for variety.

                        Comment

                        • AUChase
                          Hall Of Fame
                          • Jul 2008
                          • 19404

                          #87
                          Re: 2012 FITNESS CHALLENGE

                          I don't have much deadlifting advice Jonesy.

                          I don't do much of it, because even at my young age, I've had a small history of back injuries. I try to strengthen my lower back, but I do more reps and less weight. I don't know what's best and what's not.

                          I hit the gym right after work and got to work out with some dudes I've never met. It wasn't that packed and the Doctor (The gym is owned by a licensed doctor) was pretty helpful with my workout. Dude is built like a mack truck, but you can tell he doesn't use steroids...

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                          • Feared
                            Train Nsane or remainsame
                            • Dec 2004
                            • 6621

                            #88
                            Re: 2012 FITNESS CHALLENGE

                            Got back to working out recently after my tooth incident I haven't been able to work out for a few days, and was only able to eat soft foods. I'm a really skinny guy so if I don't keep with the regimen I lose weight fast.

                            Did some Shoulder, Tricep work today.

                            Straight shoulder presses x2 sets
                            Arnold Presses x3 sets
                            Dumbbell Side laterals x2 sets
                            Dumbbell Front Raises x2 sets
                            Weighted Shoulder Shrugs x2 sets
                            Pipe Pushups x2 sets

                            Laying Tricep Extensions (Skullcrushers) x3 sets
                            Close Grip Bench x2 sets
                            Weighted Bench Dips x2 sets (used a 25 lb. plate on my lap)


                            really lacked the motivation after the tooth injury, and started getting winded about halfway through... but I caught a second wind and wound up grinding through the rest of the workout.

                            My gum area is starting to heal after the tooth extraction so I'm getting back to eating more solid foods, and proteins. So hopefully I should get back the weight that I lost pretty quick.
                            Minnesota Vikings
                            The Show

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                            • Jonesy
                              All Star
                              • Feb 2003
                              • 5382

                              #89
                              Re: 2012 FITNESS CHALLENGE

                              ^^^ Solid training Feared! Way to get back on the horse.

                              Like Chase touched on training with people who know their stuff is invaluable, you can really learn a lot. It's really the main thing that I miss about training in a commercial gym rather than at home (well that and not having some equipment at home like a leg press machine etc) but the trade offs are worth it for me personally.
                              Last edited by Jonesy; 01-09-2012, 08:52 PM.

                              Comment

                              • iAM-IncReDiBLe-
                                Next Miami Great
                                • Dec 2008
                                • 4285

                                #90
                                Started my 12wk program today.

                                Day 1 was legs

                                Cardio
                                20mins

                                Leg Press
                                3 sets to failure in 10 reps

                                Seated Leg Curl
                                3 sets to failure in 10 reps

                                Lying Leg Curl
                                3 sets to failure in 10 reps

                                Leg Extensions
                                2 sets to failure in 10 reps

                                20 mins of cardio

                                Definitely felt the burn and I was in and out of the gym quickly.

                                Sent from Jesus EVO

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