vvvslaxman Posted June 27, 2012 Posted June 27, 2012 You can be fit and strong - by building muscle (by lifting heavy), and maintaining good cardio health ( by running/swimming/cycling etc). The thing is, what is your perception of fitness and strength - if someone can run 5k, and lift decently - he is not required to do 100 pushup-sets - to be called fit. One can have well defined abs - by just doing heavy lifting ( chest/back/legs), and good amount of cardio...500/1000 crunches are not required. In fact, explore around - people who have 'big' abs, do weighted crunches with less reps....and to make them visible, you need to burn fat, by cardio work. i never run.. my only cardio workout is elliptical. Very rarely jump rope. I do include push ups in my routine. I am never going to do 500 push ups though which is not possible for me. Endurance is part of fitness. So i disagree with the point those who do 500 push ups don't derive any benefits from it. Also to endurance i have to add flexibility. Little bit of yoga is also helpful.
akshayxyz Posted June 27, 2012 Posted June 27, 2012 Today was my chest day ... my workout regime is : 6 set incline Bench press .. Barbell ( 2 warmup using 60 kgs .. adding 10 to 15 kgs each rep) .. last rep 6th we call it pyramid set were we have 2 spotter at each end of the bar .. we load close to 110 kgs with multiple weights .. 2 nos - 20kgs, 2nos - 10 kgs and then 4nos - 5 kgs... do a rep of 5 (holding the bar) spotter takes out the first set of weight , then another 5 rep spotter takes out another set of weight and so on until the last plates are left and we do it for 10 reps... its one to best to get more mass... i saw Bertil Fox in one video doing the same way , from that day i have tried it and it works...try it ... but u have to be careful while holding the bar when spotter is taking out the weight. 4 set of Flat bench using on Dumbbells ... we used to do using a bar but dumbbells are the best .. 4 set of decline Bench press .. barbell.. 4 set of cable cross over .. bring the cables from over the head ... 3 set of cable cross over .. bringing cables from below.. i dunno to know the exact name.. At last .. 150 pushups.. today i did 30 reps 5 set... Some of the guys consider it to be over-training .. but my body feels great .. i have a good nutrition schedule with proper rest. Even though I should not be passing judgement/suggestion w/o observing in person. But I feel, you need to increase weights - iff you need more size/strength. But bottomline is, if you feel great and healthy - nothing like it.
akshayxyz Posted June 27, 2012 Posted June 27, 2012 i never run.. my only cardio workout is elliptical. Very rarely jump rope. I do include push ups in my routine. I am never going to do 500 push ups though which is not possible for me. Endurance is part of fitness. So i disagree with the point those who do 500 push ups don't derive any benefits from it. Also to endurance i have to add flexibility. Little bit of yoga is also helpful. I never said that. I just said, it is not required - if all you want is good size and shape, and fitness. As in - doing 500 pushups wont give you 'extra' strength/size - efficiency wise - as compared to doing 8-10 rep range weighted bench/dumbell-press.....the latter will achieve the target size/strength faster, and higher levels. You can be doing 500-1000 pushups - but test of strength would still be - how heavy you can lift for short rep range....and you cant increase (beyond certain point) that 'how heavy' by just doing more and more pushups. And same goes otherways.. you can be doing 200lbs benches, but you cant suddenly do 500 pushups - if you have not trained for endurance.
vvvslaxman Posted June 27, 2012 Posted June 27, 2012 My only enemy is diet. That is where i slip up big time. Not enough protein. I barely have 90grams of protein per day . I weigh 162 lbs.
mhr123 Posted June 27, 2012 Posted June 27, 2012 Even though I should not be passing judgement/suggestion w/o observing in person. But I feel, you need to increase weights - iff you need more size/strength. But bottomline is, if you feel great and healthy - nothing like it. yah i need to push hard ... till date my flat bench press is 130 KG... squats - 160 .. Deadlift 160 highest (due to knee issue now 145 KGs).. T bar - 145 kgs (2 days before) .. leg press - 430 kgs.. hack - 220 KG.. TBH ... i am not impressed with my Bench press lift... i wish i cud reach 150 in 6 mths.. Size .. my chest is 53 inch.. arms 18 .. forearms 14.. other parts not sure... Since i am yet to get rid of my fats which i got during my bulking phase therefore my waist is 40.... try to get rid of more ... Goal is 34 inch ...
vvvslaxman Posted June 27, 2012 Posted June 27, 2012 yah i need to push hard ... till date my flat bench press is 130 KG... squats - 160 .. Deadlift 160 highest (due to knee issue now 145 KGs).. T bar - 145 kgs (2 days before) .. leg press - 430 kgs.. hack - 220 KG.. TBH ... i am not impressed with my Bench press lift... i wish i cud reach 150 in 6 mths.. Size .. my chest is 53 inch.. arms 18 .. forearms 14.. other parts not sure... Since i am yet to get rid of my fats which i got during my bulking phase therefore my waist is 40.... try to get rid of more ... Goal is 34 inch ... Dude !! you must be gigantic!
punjabi_khota Posted June 27, 2012 Posted June 27, 2012 My only enemy is diet. That is where i slip up big time. Not enough protein. I barely have 90grams of protein per day . I weigh 162 lbs. 90gms sounds good to me if you aren't trying to get huge.
vvvslaxman Posted June 27, 2012 Posted June 27, 2012 90gms sounds good to me if you aren't trying to get huge. These two are my villains :((
akshayxyz Posted June 27, 2012 Posted June 27, 2012 My only enemy is diet. That is where i slip up big time. Not enough protein. I barely have 90grams of protein per day . I weigh 162 lbs. tell me about it. I will be very strict when I am regular.. and gulping down gazillion gallons of alcohols when I am not regular and that is when I should be more careful with eating.
akshayxyz Posted June 27, 2012 Posted June 27, 2012 yah i need to push hard ... till date my flat bench press is 130 KG... squats - 160 .. Deadlift 160 highest (due to knee issue now 145 KGs).. T bar - 145 kgs (2 days before) .. leg press - 430 kgs.. hack - 220 KG.. TBH ... i am not impressed with my Bench press lift... i wish i cud reach 150 in 6 mths.. Size .. my chest is 53 inch.. arms 18 .. forearms 14.. other parts not sure... Since i am yet to get rid of my fats which i got during my bulking phase therefore my waist is 40.... try to get rid of more ... Goal is 34 inch ... 430 kg squats :omg: Though I have never been in your size range..., even if you are trying to cut - continue lifting heavy will help combined with extra cardio sessions....rather than lowering weights & increasing reps too many...otherwise you will risk losing more of hard gained muscle... and if you do not have any diet restricting medical condition ( like diabetes).. then you should explore ketogenic diets (CKD/TKD) - they are more muscle sparing than carb-based diets.. when cutting.... Dude !! you must be gigantic! Exactly - दानव / राक्षश... - when I was at my peak of (dirty) bulking phase- ~85 kgs.. my waist was about 36-37 inch...and arms 16ish....and I used to feel like an overfed bufallo......this guy must be like rhino/elephant.
rkt.india Posted June 28, 2012 Posted June 28, 2012 yah i need to push hard ... till date my flat bench press is 130 KG... squats - 160 .. Deadlift 160 highest (due to knee issue now 145 KGs).. T bar - 145 kgs (2 days before) .. leg press - 430 kgs.. hack - 220 KG.. TBH ... i am not impressed with my Bench press lift... i wish i cud reach 150 in 6 mths.. Size .. my chest is 53 inch.. arms 18 .. forearms 14.. other parts not sure... Since i am yet to get rid of my fats which i got during my bulking phase therefore my waist is 40.... try to get rid of more ... Goal is 34 inch ... You must put your fotu to inspire ICFers.:two_thumbs_up:
mhr123 Posted June 28, 2012 Posted June 28, 2012 430 kg squats :omg: Though I have never been in your size range..., even if you are trying to cut - continue lifting heavy will help combined with extra cardio sessions....rather than lowering weights & increasing reps too many...otherwise you will risk losing more of hard gained muscle... and if you do not have any diet restricting medical condition ( like diabetes).. then you should explore ketogenic diets (CKD/TKD) - they are more muscle sparing than carb-based diets.. when cutting.... Exactly - दानव / राक्षश... - when I was at my peak of (dirty) bulking phase- ~85 kgs.. my waist was about 36-37 inch...and arms 16ish....and I used to feel like an overfed bufallo......this guy must be like rhino/elephant. My weight is 115 kg.. now cutting down to 105 within couple of mth .. but not lower than 105 kgs.. Cardio which i am doing in cutting period after the workout is : 30 seconds of Skipping with 10 seconds of boxing...again 30 seconds seconds of skipping with 10 sec. of boxing .. i use punching bag to box with bare hand ... hit the bag with a little force as i don't want to injure my wrist...This regime is also fun and i do it for 25-30 mins.. with 1 min rest after every 3 mins... only skipping can be very boring... trust me u can lose tons of weight in doing so. This is my own HIIT regime :) Legpress TBH 430 kgs is not much if u can squats over 150, yeah but if ur form is wrong ur knees are gone... u can see video of Ronnie doing leg press for 1130 Kgs ... Since presently my waist is 40 inches (courtesy Bulking phase) i need to bring it down to 34-35 ... My diet is : Mrng Oats cooked in milk with almonds ,cashew and raisins + 8eggs whites.. after 2 hrs chicken with roti or bread .. after 3 hrs chickpeas boiled mixed with 1 apple , 1 carrot , 1/2 cucumber , 1 banana after office straight to gym after workout a protein shake after half an hr Fish + 5 egg whites with roti 1 hr before sleep again chickpea with apple and cucumber ... since it had a lot of fiber , with good protein content and zinc plus high in dietary fiber ... its a good medium to recover the muscles plus it fills the stomach .. I do remember discussing with luks paee earlier in this thread regarding my nutrition and he did advise to me add more fibre ... i did that an certainly i can see the result. I don't take any thing which is fried.. chicken or fish are all barbecued ... they both have good oil content within which is healthy and rich in omega 3
India-KXIP fan Posted June 28, 2012 Posted June 28, 2012 MHR if you were in my gym you'd be one of the strongest people there :hatsoff: Out of curiosity what is your one rep max for shoulder press or the other one, military press?
mhr123 Posted June 28, 2012 Posted June 28, 2012 MHR if you were in my gym you'd be one of the strongest people there :hatsoff: Out of curiosity what is your one rep max for shoulder press or the other one, military press? Standing Military press Max one rep 110 Kg .. 90 kgs is which i normally do ... But on a press machine we have 14 plates ... i do all ... but i don't go to extreme on shoulders as they are the body part which if it get snapped then ur out for 6mths...
India-KXIP fan Posted June 28, 2012 Posted June 28, 2012 Standing Military press Max one rep 110 Kg .. 90 kgs is which i normally do ... But on a press machine we have 14 plates ... i do all ... but i don't go to extreme on shoulders as they are the body part which if it get snapped then ur out for 6mths... Holy ****. That's alot lol. It's honestly very impressive how your shoulder press is only 20kg of your bench :hatsoff:
suraj Posted June 28, 2012 Posted June 28, 2012 My weight is 115 kg.. now cutting down to 105 within couple of mth .. but not lower than 105 kgs.. Cardio which i am doing in cutting period after the workout is : 30 seconds of Skipping with 10 seconds of boxing...again 30 seconds seconds of skipping with 10 sec. of boxing .. i use punching bag to box with bare hand ... hit the bag with a little force as i don't want to injure my wrist...This regime is also fun and i do it for 25-30 mins.. with 1 min rest after every 3 mins... only skipping can be very boring... trust me u can lose tons of weight in doing so. This is my own HIIT regime :) Legpress TBH 430 kgs is not much if u can squats over 150, yeah but if ur form is wrong ur knees are gone... u can see video of Ronnie doing leg press for 1130 Kgs ... Since presently my waist is 40 inches (courtesy Bulking phase) i need to bring it down to 34-35 ... My diet is : Mrng Oats cooked in milk with almonds ,cashew and raisins + 8eggs whites.. after 2 hrs chicken with roti or bread .. after 3 hrs chickpeas boiled mixed with 1 apple , 1 carrot , 1/2 cucumber , 1 banana after office straight to gym after workout a protein shake after half an hr Fish + 5 egg whites with roti 1 hr before sleep again chickpea with apple and cucumber ... since it had a lot of fiber , with good protein content and zinc plus high in dietary fiber ... its a good medium to recover the muscles plus it fills the stomach .. I do remember discussing with luks paee earlier in this thread regarding my nutrition and he did advise to me add more fibre ... i did that an certainly i can see the result. I don't take any thing which is fried.. chicken or fish are all barbecued ... they both have good oil content within which is healthy and rich in omega 3 Aap toh daanav hain kain I ask you is bodybuilding just for fitness/hobby or is it something to do with your job or some competition mane does being this big and strong help in your job type or do you compete in bodybuilding, sports etc??
vvvslaxman Posted June 28, 2012 Posted June 28, 2012 My weight is 115 kg.. now cutting down to 105 within couple of mth .. but not lower than 105 kgs.. Cardio which i am doing in cutting period after the workout is : 30 seconds of Skipping with 10 seconds of boxing...again 30 seconds seconds of skipping with 10 sec. of boxing .. i use punching bag to box with bare hand ... hit the bag with a little force as i don't want to injure my wrist...This regime is also fun and i do it for 25-30 mins.. with 1 min rest after every 3 mins... only skipping can be very boring... trust me u can lose tons of weight in doing so. This is my own HIIT regime :) Legpress TBH 430 kgs is not much if u can squats over 150, yeah but if ur form is wrong ur knees are gone... u can see video of Ronnie doing leg press for 1130 Kgs ... Since presently my waist is 40 inches (courtesy Bulking phase) i need to bring it down to 34-35 ... My diet is : Mrng Oats cooked in milk with almonds ,cashew and raisins + 8eggs whites.. after 2 hrs chicken with roti or bread .. after 3 hrs chickpeas boiled mixed with 1 apple , 1 carrot , 1/2 cucumber , 1 banana after office straight to gym after workout a protein shake after half an hr Fish + 5 egg whites with roti 1 hr before sleep again chickpea with apple and cucumber ... since it had a lot of fiber , with good protein content and zinc plus high in dietary fiber ... its a good medium to recover the muscles plus it fills the stomach .. I do remember discussing with luks paee earlier in this thread regarding my nutrition and he did advise to me add more fibre ... i did that an certainly i can see the result. I don't take any thing which is fried.. chicken or fish are all barbecued ... they both have good oil content within which is healthy and rich in omega 3 Healthy diet. :hatsoff: . So no coffee , samosa etc?
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