For BG fitness fanatics, a question..

[In Flames]

Does anyone have any suggestions on a decent 3 day a week weight lifting routine? I've been working out for the last few months using the weight machines because I've been more focused on weight loss than muscle gains, but now I'd like to switch that up a bit. Keep in mind that I've never really lifted weights before so it should be something pretty simple.

http://startingstrength.wikia.com/wi...rting_Strength

Read this. There's also a link right at the top of the article that links to a guide detailing the main lifts. You may not think these lifts are easy (in fact there is a degree of difficulty in getting the form right, especially in cleans) but they're the best lifts anyone can do.

[Milkster]

http://startingstrength.wikia.com/wi...rting_Strength

Read this. There's also a link right at the top of the article that links to a guide detailing the main lifts. You may not think these lifts are easy (in fact there is a degree of difficulty in getting the form right, especially in cleans) but they're the best lifts anyone can do.

No beginner should do any form of the Olympic lifts without being trained in them, their too technical of lifts to just read about them and go out and do them.

[Ghaleon]

ok so, Cream Soda talked me into doing this with you guys for the next 2months. Since January I've lost just over 20lbs, but don't see a reason i can't push myself harder.

So far the only thing I've done to lose weight was cut calories and start lifting regularly, absolutely no cardio for the most part. for the duration of the 2months I plan on:

Start a strict IF limited Calorie diet
During my workouts, Going to keep the same routines, except this time going to proceed till i reach muscle failure.
Start running 1mile EVERY day, once i get my time down to under 10 and i feel i have the stamina to keep going, will progressively run moar. End goal by the 2month mark is to be able to run 3miles at a decent time.

my only fallback rule: If for any reason i am not able to run that day, i must take 500calories off my calorie intake. This will basically force me to go out and jog a mile realquick, if i want to have that 2nd serving or 2nd slice of pizza or w/e.

and that's about it. doing all natural no supplements, and diet isn't going to be limited on what i can eat, just as long as i stay under my calorie threshhold.

going to take a before pic this weekend.

also; Don't really care about winning anything, just doing this for myself and probably also because i know creamsoda IRL, so I'll never hear the end of it if i don't at least try to get on his NSMB[goku] level.

[myreality]

ok so, Cream Soda talked me into doing this with you guys for the next 2months. Since January I've lost just over 20lbs, but don't see a reason i can't push myself harder.

So far the only thing I've done to lose weight was cut calories and start lifting regularly, absolutely no cardio for the most part. for the duration of the 2months I plan on:

Start a strict IF limited Calorie diet
During my workouts, Going to keep the same routines, except this time going to proceed till i reach muscle failure.
Start running 1mile EVERY day, once i get my time down to under 10 and i feel i have the stamina to keep going, will progressively run moar. End goal by the 2month mark is to be able to run 3miles at a decent time.

my only fallback rule: If for any reason i am not able to run that day, i must take 500calories off my calorie intake. This will basically force me to go out and jog a mile realquick, if i want to have that 2nd serving or 2nd slice of pizza or w/e.

and that's about it. doing all natural no supplements, and diet isn't going to be limited on what i can eat, just as long as i stay under my calorie threshhold.

going to take a before pic this weekend.

also; Don't really care about winning anything, just doing this for myself and probably also because i know creamsoda IRL, so I'll never hear the end of it if i don't at least try to get on his NSMB[goku] level.

That's awesome man, glad to have you on board. Also if you want to post pics your going to need 10 posts just so you know. If money is not your thing than just imagine trying to get more votes than Cream Soda at the end of the competition. lol

[In Flames]

No beginner should do any form of the Olympic lifts without being trained in them, their too technical of lifts to just read about them and go out and do them.

I had no problem doing it.

[Milkster]

I had no problem doing it.

But are you doing them properly?

[Fievel]

Does anyone have any suggestions on a decent 3 day a week weight lifting routine? I've been working out for the last few months using the weight machines because I've been more focused on weight loss than muscle gains, but now I'd like to switch that up a bit. Keep in mind that I've never really lifted weights before so it should be something pretty simple.

Can check out these 5x5 programs at bodybuilding.com to see if you like the looks of any of them. - http://www.bodybuilding.com/fun/bbin...ge=5x5Training

I personally will be doing this one http://www.bodybuilding.com/fun/mahler73.htm for the duration of the competition, the monday/tuesday/thursday/friday schedule.

[In Flames]

But are you doing them properly?

Yes.

[Ghaleon]

meh when cream soda gets srs, there's not much that can stop him so good luck to whoever wants to get more votes lol. So definitely not going in this looking to win,(inb4 miracles) just wanna make them gains for summer time 8D

also; forgot about post count lol ._.;

[Cream Soda]

meh when cream soda gets srs, there's not much that can stop him so good luck to whoever wants to get more votes lol. So definitely not going in this looking to win,(inb4 miracles) just wanna make them gains for summer time 8D

also; forgot about post count lol ._.;

You've been lurking BG for ages, but obviously haven't been a frequent of this thread. I have my work cut out for me with a the contestants here. This will be interesting.

[RKenshin]

Reading all the posts from today leading up to the competition is getting me all pumped up now too!

My before pictures are going to suck lol... Nothing like the last picture I uploaded here! 7-months of 4,000-5,000 calories killed my definition. I'll suck it up anyway, I suppose.

Just need to figure out the best way to log my workouts... going to be all over the place. Strength training, HIIT, soccer (maybe some basketball), running, yoga, might try some classes (kettlebell, spin, boot camp, cross fit-ish stuff, kick boxing?).

[Cream Soda]

My before pics are going to suck compared to the last time I posted here as well. I know the feels brah

[Fievel]

"Going to suck" yet you guys probably look better than the majority of us here

[Meresgi]

Just weighed myself, 220 at 5'11. Didn't think I put on 10pds while bulking up. Oh well time to start dieting and shit!

[Gustave]

Does anyone have any suggestions on a decent 3 day a week weight lifting routine? I've been working out for the last few months using the weight machines because I've been more focused on weight loss than muscle gains, but now I'd like to switch that up a bit. Keep in mind that I've never really lifted weights before so it should be something pretty simple.

Google bosshogg routine. There's a bunch of meathead talk when its being explained but it's simple and it works.

The varation I did was different. 4 days a week with a goal of 20 reps. I was bigger and stronger than Ive ever been. Kinda sucks looking back 2 years ago and I havent broken any pr's.

[Fievel]

Google bosshogg routine. There's a bunch of meathead talk when its being explained but it's simple and it works.

The varation I did was different. 4 days a week with a goal of 20 reps. I was bigger and stronger than Ive ever been. Kinda sucks looking back 2 years ago and I havent broken any pr's.

Interesting read, I kind of want to try this but without access to machines I don't know if I can.

[Gustave]

Interesting read, I kind of want to try this but without access to machines I don't know if I can.

I didn't really use machines. When I was using this approach I used bench,close grip, overpress (with smith) and chin style pull downs, bent rows, t bars rows.

Next week when I start cut I'll be doing flat bench, close grip incline, military press and close grip pull downs, bent rows, tbars/seated rows.

[Fievel]

I didn't really use machines. When I was using this approach I used bench,close grip, overpress (with smith) and chin style pull downs, bent rows, t bars rows.

Next week when I start cut I'll be doing flat bench, close grip incline, military press and close grip pull downs, bent rows, tbars/seated rows.

I don't have access to anything for pull downs either D: God damn maybe I should just give in and get a gym membership.

[myreality]

My Workout program for the competition.


Careful the pictures are fucking huge! How the hell do i make them regular size?

Spoiler: show

These are where i started measuring last month and my gains which are highlighted for this month.



Working out 5 days a week. In Order

Supplements going to take

Spoiler: show

[Meresgi]

Google bosshogg routine. There's a bunch of meathead talk when its being explained but it's simple and it works.

The varation I did was different. 4 days a week with a goal of 20 reps. I was bigger and stronger than Ive ever been. Kinda sucks looking back 2 years ago and I havent broken any pr's.

Very interesting approach, I kind of like it. I still do a lot of work at home since I can only make the gym twice a week with work/classes/wife's work so i'll probably swap some stuff in to make up for the pulldowns. Fuck it though, I need a new routine anyways, getting too casual about my current one and set in my ways.