Torben's training log, Phase 3: do you even lift, brah?

[Torben]

I guess that guy didn't remember to breathe


But seriously it's apparently even dangerous to hold your breath while lifting big weights?

not at all.  you actually build up a high intrathoracic pressure by doing that,  which stabilizes your body.

[Son Of Odin]

I've heard it's better to figure out a breathing technique than just hold... On the other hand I'm not going to lift insane weights like that . Back injuries are nasty stuff to deal with... Better to stay within sensible range and build the core strong step by step and never cross the line and lift too much. That's my goal. I don't have need for massive biceps or arms in general. Good overall functional strength. Strong core helps being healthy and avoiding injuries while working on something (like lifting my snowmobile out of the snow )

[Torben]

I've heard it's better to figure out a breathing technique than just hold... On the other hand I'm not going to lift insane weights like that . Back injuries are nasty stuff to deal with... Better to stay within sensible range and build the core strong step by step and never cross the line and lift too much. That's my goal. I don't have need for massive biceps or arms in general. Good overall functional strength. Strong core helps being healthy and avoiding injuries while working on something (like lifting my snowmobile out of the snow )

ye thats a sound approach.  using valsalva is actually only for the heavy full body lifts like squats,  olylifts,  and only during a certain part of it,  so you are kinda right with the breathing techniques : )

also max lifting for high level str training really isnt needed in a normal workout routine,  right there aswell : )

[Torben]

damit so much great training during last days and didnt update fuck.


the main concept is mixing front delts with chest day and side/rear delts with back day,  performing super sets and pyramids,  where every set is maxed out to muscle failure.
getting great pumps,  sweet as hell.

[Boerenlater]

whats your full schedule?

[Torben]

whats your full schedule?

ill pos titt in the cuming days.

[CrazyCracka420]

Did you post your tits yet? 

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[Boerenlater]

ill pos titt in the cuming days.

Alright cool, I'm gonna post mine:

3-6 times a week

A
Bench Press 5x5
Squat 3x5
Power Cleans 5x3
Triceps rope/kick backs alternating 3x12
Abdominal machine 3x12
Chinup 2xFailure
15min cardio when I feel like it (stationairy bike or elleptical)

B
Squat 3s5
Overhead Press 5x5
Deadlift 1x5
Preacher curl 3x12
Pullups 2xFailure
that weird half ball crunches 3x12
15min cardio when I feel like it (stationairy bike or elleptical)

[Torben]

Did you post your tits yet? 

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there ya go bud

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[Jarold]

Torbenroo the Kangaroo, has a nice ring to it!

[Strudog]

Torben, you seem to be pretty good at this stuff.

These exercises have just been thrown together over what i have learnt, so its my own personal gym programme

i have a regular gym programme which is more relaxed than intense, (not looking to get massive), i just need a few pointers on some of the stuff i do to make it even better.

Day 1:
Bench Press: 80kg 4 sets 8 reps
Incline: 40kg 4 sets 8 reps

Leg press 4 sets and 8 Reps
Leg Curl: 4 sets 8 reps
Leg Raise: 4 sets 8 Reps

Day 2:
Bicep curls: 4 sets 5 reps (18kg)
Skull crushes : 4 sets 8 reps
One arm row: 4 sets 8 reps
Tricep dips; 4 sets 8 reps

Sit ups with 6 Kg Medicine ball: 4 sets 20 reps
Plank: 4 sets at 1 minute each

Day 3:
Bike: 30 minute interval training
15 minute swim

Day 4:
(Dumbells)
Bench Press 4 sets at 8 Reps (24kg)
Flies: 4 sets at 8 Reps (16kg)
Another chest exercise (dont know the name): 4 sets at 8 reps (12kg)

Leg press 4 sets and 8 Reps
Leg Curl: 4 sets 8 reps
Leg Raise: 4 sets 8 Reps

Day 5:
Bicep curls: 4 sets 5 reps (18kg)
Skull crushes : 4 sets 8 reps
One arm row: 4 sets 8 reps
Tricep dips; 4 sets 8 reps

Sit ups with 6 Kg Medicine ball: 4 sets 20 reps
Plank: 4 sets at 1 minute each

Day 6:
Run for 45 minutes

Day 7:
rest day

Currently i am unhappy with my body weight and currently need to maybe hit the gym a bit harder, any pointers to help me lose the extra weight faster.

Currently i am 6'1 and 14st

pointer would be helpful

cheers

[IR_Kuoin]

How long you  been doing it? That program looks a lot better than mine atm. and a lot more active as well. If you want to lose some fast weight maybe try a low carbohydrate diet for a couple of weeks.

[Strudog]

Well i was doing for about 3 months until i damaged my knee and i was on crutches for 5 weeks, and about 2 months break for it fully repair. But i have just started it again last week, so should be getting back into shape quickly.

Im no good with these diets, never tried one ( i like food too much ) but i will give this one a try and see how it goes, i was thinking of the 5-2 diet but i thought i would be lacking the energy to perform at my peak.

Could you recommend any?

[SixThumbs]

I know this is Torben's thread but I would recommend this:

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[IR_Kuoin]

Personally I just eat the same food, healthy or unhealthy. My view is that as long as you exercise and keep in shape, "bad" food doesn't really matter to me. Why sacrifice the pleasure of food for one or two kilos off ?


But if I could come with a recommendation. Maybe fish two times a week, some pasta, potatoes, all that "healthy mom" shit

But make sure you eat enough, no reason to starving yourself too much either, your muscles will only suffer from too little nourishment. Which is why it is also important to eat maybe a banana with some yogurt or milk or something like that after you do your exercise so your muscles can regain. Make sure you also don't push yourself. If you've had a long break maybe going into your old schedule right away is not so smart? I don't know how your body is now but you should at least have easy / a rest day between exercises so your muscles don't get permanent / long lasting stretches / injuries, just like I did with both my shoulders when I got to eager