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RE: Any serious weight lifters here? - 7/6/2008 4:13:43 AM
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Konstantinos
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From: Greece Thessaloniki
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russian twists build up your love handle muscles, lower body fat % rid you of the fat there
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RE: Any serious weight lifters here? - 7/7/2008 9:46:41 PM
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csl7037
Posts: 849
Joined: 3/24/2008
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quote:
ORIGINAL: GrapeApe
Instead of beginning a separate thread, I'll just ask in here.
I pretty much know targeted spot reduction doesn't work, or at least that's what I've been told. I'm wondering, though, if there is some core workouts that target your sides, or more specifically your "love handles". Workouts that would help reduce and rid of them, or rather, speed up the process.
I assume cardio and dieting is key, but what about some effective exercises?
quote:
ORIGINAL: Konstantinos
russian twists build up your love handle muscles, lower body fat % rid you of the fat there
If you're a girl, be careful. If you're going for an hourglassy figure, I'm convinced overemphasis on core, especially obliques is completely counterproductive!! Konstantinos is right, that's a great exercise but that's not going to get rid of any fat - you know that. Working obliques builds those muscles. If you want to minimize the area . . . FAT LOSS - the dreaded words. Cardio and diet. Sorry.
However, you can and should look up ways to work the transverse abdominus - that's the thin sheet of muscles that hold the abs/core in tight. That needs to be strong to support your back and everything else for safety/health but also that will flatten the area and not build like straight strength training that area which will only build it if you're not careful. Tummy vaccuums are phenomenal.
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RE: Any serious weight lifters here? - 7/9/2008 12:11:25 PM
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csl7037
Posts: 849
Joined: 3/24/2008
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Konstantinos, have you moved? Do you have your equipment and a plan for the new place?
I'm regrouping. I'm going to try something like this for a while...
http://www.t-nation.com/readArticle.do?id=1013133
I'm looking at a schedule like:
Monday - first workout in the article above
Tuesday - step & yoga
Wednesday - step & (teaching) circuit challenge
Thursday - step & yoga
Friday - the second workout in the article
Saturday - (teaching) a combo cardio/toning class
I'm going back to what I was doing when I was losing inches, before I started messing with things and stalled. Calories need to go back up around 1300 (150g protein, 100g carbs, 35g fat). I'll try to do a little carb cycling still but we'll see how consistent I can stay with the above workout schedule to make that work.
I got really frustrated there for a while but I'm not giving up!
Cynthia
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RE: Any serious weight lifters here? - 7/9/2008 1:19:30 PM
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Konstantinos
Posts: 8648
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From: Greece Thessaloniki
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the barbell came. tomorrow the plates will arrive too probably so tomorrow ill get it all. friday ill probably start again.
ill start with a few singles the first 1-2 weeks, see how that goes.
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RE: Any serious weight lifters here? - 7/10/2008 3:52:59 PM
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csl7037
Posts: 849
Joined: 3/24/2008
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quote:
ORIGINAL: Konstantinos
amazingly the only thing i have a complain about are the 4 20kgs olympic bumper plates. they bump alright but in the middle the hole is too big and they can easily fall out of the barbell.ill call them to ask what i can do to make the distance smaller. maybe duct tape it? haha 
Is there a clamp or something you can put on the ends of the bar? Something like this.
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RE: Any serious weight lifters here? - 7/10/2008 6:25:01 PM
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Konstantinos
Posts: 8648
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From: Greece Thessaloniki
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well i forgot to order any... i tried some more "local" shop but they didnt have any.. for an olympic bar. go figure and they are called bodybuilding club... anyway i will call the shop i bought them from tomorrow morning, see if they have any suggestions, otherwise ill try the tape thing and see what happens.
_____________________________
I'm best friends with the boogie man.
I'm a beast.
I'm a HH.
Tiger hug.
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RE: Any serious weight lifters here? - 7/11/2008 11:35:59 AM
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NoShow
Posts: 363
Joined: 5/10/2005
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One of my friends uses something like these:
[image]http://www.homedepot.com/catalog/productImage/7c00584a-fc55-40d2-8d36-9a3ea9fc882e_400.jpg[/image]
Go to a hardware\home improvement store and test them to find the "strongest" ones in the proper size. They're real inexpensive.
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RE: Any serious weight lifters here? - 7/18/2008 7:53:42 PM
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Konstantinos
Posts: 8648
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From: Greece Thessaloniki
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been a while since i posted since im at my summer house and i have a 56k modem. nuff said
anyway, i did a few "workouts"
1 thing i learnt.
NEVER go for a week without training abs. not training legs is fine, but for abs its too long. basically the weight keeps crushing me lately in the squats, i feel it way too heavy on my upper body instead of on my legs. at least i learnt something
however tomorrow im going for 5 reps 57.5 kgs overhead press, from jerk position, from a "dead" stop on my shoulders every time. so no cheating at all. its going up easily so im happy about that. i think my overhead was lacking anyway compared to my squat.
ill also go for reps for the next couple sessions in the squat. probably load up at 110 and do reps.
_____________________________
I'm best friends with the boogie man.
I'm a beast.
I'm a HH.
Tiger hug.
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RE: Any serious weight lifters here? - 7/20/2008 8:46:16 PM
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Konstantinos
Posts: 8648
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From: Greece Thessaloniki
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yesterday
front squat
5*60, 2*100, 4*115
went down a few kilos but ill build it up again.
overhead press perfect form
7*57.5, 4*60, tomorrow 5+ at 60 and then 62.5
shoulder shrugs
some with 100, some with 105
_____________________________
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I'm a beast.
I'm a HH.
Tiger hug.
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RE: Any serious weight lifters here? - 7/22/2008 2:32:17 PM
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Konstantinos
Posts: 8648
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From: Greece Thessaloniki
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i tried doing overhead press yesterday, i guess i do need more rest. ill go for 3 days for all for now. maybe 4 for the legs. ill see how it goes.
so yesterday i did the same as last time 4*60
today
front squat 3*117.5
hang (just above knee) power clean
1*77.5, 1*80, 1*82.5, 1*85, 1*87.5, 1*90
all of them PRs. i guess front squats and olympic lifting helped haha
im pretty happy about this. im assuming it means a clean of at least 100 with my current form. considering my 3 rep max right now is 117.5 thats not that far behind for a noob like me. ive heard thats how much you should be able to clean. ifyou can front squat it for 3, you can clean it.
also i killed one of my callouses. funny how they always hurt after the workout, and not during....anyway. be back in 3 days to tell more PRs
_____________________________
I'm best friends with the boogie man.
I'm a beast.
I'm a HH.
Tiger hug.
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RE: Any serious weight lifters here? - 7/22/2008 3:27:11 PM
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JohnCo
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Joined: 7/22/2008
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Bowflex user.
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RE: Any serious weight lifters here? - 7/24/2008 10:54:23 AM
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Konstantinos
Posts: 8648
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From: Greece Thessaloniki
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overhead press
60*5, 62.5*3
its so much fun to workout at home. i ate between sets haha
_____________________________
I'm best friends with the boogie man.
I'm a beast.
I'm a HH.
Tiger hug.
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RE: Any serious weight lifters here? - 7/24/2008 4:19:10 PM
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NoShow
Posts: 363
Joined: 5/10/2005
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Overhead Press
135lbs\60k-ish *5,5,5,5,5
Race you to 200lb\90k.
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RE: Any serious weight lifters here? - 7/24/2008 6:31:11 PM
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Konstantinos
Posts: 8648
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From: Greece Thessaloniki
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deal!
lets see how strict form works for me and hope i dont stall at 70 for the 3rd time.
_____________________________
I'm best friends with the boogie man.
I'm a beast.
I'm a HH.
Tiger hug.
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RE: Any serious weight lifters here? - 7/25/2008 7:26:27 AM
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csl7037
Posts: 849
Joined: 3/24/2008
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Hey, sorry I've not been around. The kids had VBS and then cheerleading camp (dd) back to back and I volunteered to help with both. I've been trying to get to the gym in the evening but that's so hard for me! I need to get back on track but feel like I'm kinda in this limbo until school starts in 3 weeks. I am headed in for the 9:45 class this morning. That'll be fun.
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RE: Any serious weight lifters here? - 7/25/2008 10:26:47 AM
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NoShow
Posts: 363
Joined: 5/10/2005
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Usually, wouldn't be doing this on back-to-back days, but my schedule got messed up this week.
Overhead Press
150lbs for a single
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RE: Any serious weight lifters here? - 7/25/2008 1:06:39 PM
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Konstantinos
Posts: 8648
Joined: 4/14/2005
From: Greece Thessaloniki
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front squat
1*120, the 2nd one killed me. it feels pretty heavy on my back so i decided to do back squats!
worked up to a 125 single starting from 110. 127.5 failed and 2nd 125 failed too
deadlift
worked up to 177.5 single, 182.5 failed
this workout lasted like 2 hours so no wonder... im tired.
sunday i have another overhead press and shoulder shrug workout and then im leaving and dont know when ill do another session
_____________________________
I'm best friends with the boogie man.
I'm a beast.
I'm a HH.
Tiger hug.
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RE: Any serious weight lifters here? - 7/28/2008 12:54:16 PM
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Konstantinos
Posts: 8648
Joined: 4/14/2005
From: Greece Thessaloniki
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overhead press
a bunch of singles with 62.5, one double and one triple. and 3 singles with 65
_____________________________
I'm best friends with the boogie man.
I'm a beast.
I'm a HH.
Tiger hug.
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RE: Any serious weight lifters here? - 7/28/2008 1:06:26 PM
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Konstantinos
Posts: 8648
Joined: 4/14/2005
From: Greece Thessaloniki
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weighed at 105.5 today
slow weight loss but thats what i want anyway
_____________________________
I'm best friends with the boogie man.
I'm a beast.
I'm a HH.
Tiger hug.
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RE: Any serious weight lifters here? - 7/28/2008 4:52:09 PM
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csl7037
Posts: 849
Joined: 3/24/2008
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I curled 20's today (biceps). Doesn't sound like much to a guy, I know but I was quite proud of myself...I think it was 2 sets of 10 and one set of 8. My sheet's in the car but I think that's what it was.
I also dropped a 45# plate today! Not a noise the ladies are used to in my little gym!  Embarassing but I was doing dips with the plate on my lap and it slipped right off. Note to self - don't wear slippery pants to do dips.
I tried to really push myself today. Hopefully I'll feel it tomorrow.
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RE: Any serious weight lifters here? - 7/29/2008 11:35:26 AM
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NoShow
Posts: 363
Joined: 5/10/2005
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Last night: Different gym, they had standard weights. Bar sure is "dead" compared to the Oly bars at my regular gym.
OHP: 135x5,4,3,3,3,3,2,2
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RE: Any serious weight lifters here? - 8/1/2008 4:15:37 AM
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Konstantinos
Posts: 8648
Joined: 4/14/2005
From: Greece Thessaloniki
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found a lame gym where i am now. made a workout with machines. first time in 7 months or so. hope it keeps my strength levels fine.
it was funny to max out on every machine that i used to have medium to low weight used on
_____________________________
I'm best friends with the boogie man.
I'm a beast.
I'm a HH.
Tiger hug.
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RE: Any serious weight lifters here? - 8/4/2008 3:41:32 AM
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Katie-Scarlet
Posts: 133
Joined: 4/18/2005
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Hi
I'm just starting to workout with dumbbells as well as doing my bike riding,walking and DVD workouts (Bilyl Blanks)to lose the fat. (about 20lbs) I mostly want to tone muscles and get a flat ab rather than building muscle.
I am starting with 5lb. weights and have some 8lbs ones to move up to. (got those first but they were too heavy) The 5lbs ones aren't that bad until I do a few reps which brings me to my questions.
1. How many am I suppose to do and how many reps/sets? Right now I am doing 20 each arm about three times.
2. How should I be grouping these? Should I do them all one right after the other or spread them out over a couple of days with my bike riding, walking and DVD workouts?
These are the exercises I am doing, I got found them online with a video to show how to do each one. Thanks!
Tricep Dumbbell Exercises
Overhead Dumbbell Extensions
Seated One-Arm Dumbbell Tricep Extensions
Tricep Dumbbell Kickbacks
Close Grip Dumbbell Press
Twisting Dumbbell Kickback
Lying Dumbbell French Press
2 Dumbell Tricep Extensions
Bicep Dumbbell Exercises
Hammer Curls
Dumbbell Preacher Curls
Alternate Incline Dumbbell Curls
Incline Dumbbell Curl
Concentration Curls
Cross Body Dumbbell Hammer Curl
Two-Armed Dumbbell Preacher Curls
Forearm Dumbbell Exercises
Palms-Up Dumbbell Wrist Curl Over A Bench
Dumbbell Reverse Forearm Curls
Shoulder Dumbbell Exercises
Seated Dumbbell Press
Standing Front Dumbbell Raise
Dumbbell Upright Row
Bent Over Lateral Raise
Standing Dumbbell Lateral Raise
Standing One Arm Dumbbell Lateral Raise
Twisting Dumbbell Military Press
Kneeling Rear Dumbbell Lateral Raise
Front Dumbbell Raise - Palms In
Arnold Press
Back Dumbbell Exercises
Dumbbell Shrug
One Arm Dumbbell Row
Dumbbell Pullover
Two Arm Dumbbell Row
Twisting Dumbbell Row
Abdominal Dumbbell Exercises
Double Dumbell Swings For Abs
Chest Dumbbell Exercises
Dumbbell Fly
Dumbbell Chest Press
Dumbbell Incline Chest Press
Incline Dumbbell Flies
Dumbbell Chest Press To Neck
Leg Dumbbell Exercises
Dumbbell Lunges
Dumbbell Squat
Dumbbell Step Ups
Stiff Legged Dumbbell Deadlift
Dumbbell Deadlift
Dumbbell Calf Raise
Donkey Calf Raise
Backwards Dumbbell Lunges
_____________________________
Satans job is 24hrs 365 days a year and he never takes lunch, vacation or has a sick day.
Are you ready to join the war? Know your enemy, prepare yourself.
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RE: Any serious weight lifters here? - 8/4/2008 7:32:28 AM
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csl7037
Posts: 849
Joined: 3/24/2008
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You're not doing all of those 20x3 are you? That would take forever! You'll also be surprised how quickly you move beyond those 8's but it sounds like you off to a good start.
When I started, I found Body for Life to be a great plan. I think it should be called "Bodybuilding for Dummies". There's actually a lot of great info on the website as well as downloadable workout plans you might like... http://bodyforlife.com/exercise/weighttraining.asp
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