Returning to Gym

[Dominic Decoco]

Didn't read thread so apologies if already mentioned, but as far as dirt goes, cut out all dairy, red meats(beef, pork, etc), bread, and of course processed foods and sweets.

 

[CHL]

@wooled1 @GinaThatAintNoDamnPuppy! @tripleaamin @hoodheronova how do you approach leg/quad/lower body exercises? I'm trying a upperbody/lower body/cardio split schedule for now. For lowerbody day I'm doing leg extension, leg press, leg curl, inner thigh, outer thigh (all via machine) and adding squats. Anything else you do or recommend?

 

[The ADD]

Didn't read thread so apologies if already mentioned, but as far as dirt goes, cut out all dairy, red meats(beef, pork, etc), bread, and of course processed foods and sweets.

What's wrong with dairy, red meat, bread and pork relative to what he is trying to accomplish?

 

[Dominic Decoco]

What's wrong with dairy, red meat, bread and pork relative to what he is trying to accomplish?

I'll try to find the articles I've read later, but basically, dairy and red meats can cause digestive system related problems. Dairy also bloats you, along with bread/wheats. Pork is a a meat cheap in nutrients and can sometimes be riddled with parasites. Beef takes years to full digest. My doc told me if he cut me open he'd find traces of steak in there up to a year old

 

[hoodheronova]

@wooled1 @GinaThatAintNoDamnPuppy! @tripleaamin @hoodheronova how do you approach leg/quad/lower body exercises? I'm trying a upperbody/lower body/cardio split schedule for now. For lowerbody day I'm doing leg extension, leg press, leg curl, inner thigh, outer thigh (all via machine) and adding squats. Anything else you do or recommend?

squats are the most important thing on that list. Your legs will be cut regardless of the other stuff if you can squat heavy weight. So focus on that the most. Your forgetting to throw in some calf work

 

[TLR Is Mental Poison]

@GinaThatAintNoDamnPuppy! is 4X12 for shoulder press too high a frequency?

I would do that one day and some low rep work later in the week

Always try and vary the reps or movement on big compounds

 

[AquaCityBoy]

5"9/5"10, 68kg

 

[detroitwalt]

Pork is a a meat cheap in nutrients and can sometimes be riddled with parasites. Beef takes years to full digest. My doc told me if he cut me open he'd find traces of steak in there up to a year old

Pork is an excellent source of protein though so I'm not sure what you mean about it being a cheap in nutrients. As long as it is fully cooked parasites and bacteria shouldn't be an issue.

Everything I've ever read has always dispelled this notion of beef taking forever to digest. Can you cite a source for that other than an anecdotal one?

 

[CHL]

I don't have much body fat at all so even at just 68kg I do have a fair amount of muscle (and before my break from the gym I had an even lower amount of body fat). Coupled with my baby face its actuallyall I have to do is become more leaner and increase athleticism

 

[Serious]

I don't have much body fat at all so even at just 68kg I do have a fair amount of muscle (and before my break from the gym I had an even lower amount of body fat). Coupled with my baby face its actuallyall I have to do is become more leaner and increase athleticism

you're still lightweight

 

[CHL]

you're still lightweight

If that's the only thing I need to adjust, I'm in a good postion

Anyway bodybuilders

 

[CHL]

@The ADD @GinaThatAintNoDamnPuppy! @hoodheronova Do you use any of these?

Full-Body Dumbbell Workout with Compound Exercises

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November 21, 2013 by Sophia

We’ve talked before about the differences between compound and isolation exercises. In general compound exercises will help you get an intense, full-body workout in less amount of time. A barbell tends to be the equipment of choice for compound exercises, but when a barbell isn’t available, you can still get a great compound workout in using dumbbells!

Full Body Dumbbell Workout:
Aim for 4 sets of 8 reps for each of the following moves, at your max weight.

• Bulgarian split squats: Hold a dumbbell in each hand, stand facing away from a bench, and place the top of one foot on the bench. Try to keep all the weight on your front (standing) foot as you bend at the knee and descend into a one-legged squat. The further forward your front foot is from the bench, the more difficult the squat. Switch and repeat on the other side.
• Lunges: Holding dumbbells while you’re doing lunges is a great way to increase the burn. You can use dumbbells with traditional lunges, walking lunges, lunge jumps, reverse lunges, etc.
• Single leg deadlift: This requires much more mobility & balance than the traditional deadlift. Begin with a dumbbell in each hand, shift your weight onto one leg, and extend your other leg behind you (off the ground). Tip your body forward, keeping your back straight & in-line with your extended back leg, your torso should come close to parallel (or past parallel) with the ground. Let the dumbbells in your hands hang downwards, tip forward, and bend your standing leg until the dumbbells get close to the ground, then reverse the movement and come back up. Switch and repeat on the other side.
• T-push ups: Use a pair of dumbbells as your handholds for your push ups. As you come up from each push up, turn to the side and lift the open (top) arm’s dumbbell up overhead so your body makes a “T” shape. Alternate sides with each push up.
• Thrusters: Hold a dumbbell in each hand at shoulder-height. Descend into a squat, rise, then at the top of each squat push the dumbbells up overhead. Drop the dumbbells back down to your shoulders as you descend into the next squat.
• Pec flys: These can be done either laying on your back, or standing with your torso hinged forward at the hips. Hold a dumbbell in each hand, arms extended directly out from the chest. Move your arms out to the side, and then back in front of your chest.
• Step ups or box jumps: Hold a dumbbell in each hand and face a high box or ledge. Step or jump up, then back down, as quickly as possible.

 

[The ADD]

@The ADD @GinaThatAintNoDamnPuppy! @hoodheronova Do you use any of these?

I have used pretty much all of those. I gravitated more towards barbells but that's personal preference.

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[hoodheronova]

Nah I don't use Dumbbells. Only barbells. Only because I lift mainly for strength.