Workout Thread

[Malkavian Raven]

Great! As I said, it seems kind of crazy to think that brushing debris off our skin can help you lose weight & feel better -- so, any kind of feedback you can provide would be appreciated. You know, so people don't think that I am crazy.

~ Malkavian Raven

[usmccharles]

as crazy as it sounds it makes logical sense. Just like an air filter on a car or a drain in a tub/sink. Ill try anything to get extra help working out, i need it.

[Guest Moderator 6]

Malkavian Raven, it looks promising. I think I'll try it starting Monday. I mean ... if I was crazy I would.

[Malkavian Raven]

Malkavian Raven, it looks promising. I think I'll try it starting Monday. I mean ... if I was crazy I would.

Crazy is the new "normal".

~ Malkavian Raven

[Guest Moderator 6]

whats your opinion on a skinny guy doing p90x? ive always been interested, but i dont need to lose weight. 5'9 153...i struggle to keep weight up.

I'm not the best person to ask since I'm not a nutritionist or personal trainer or anything related. I will give you my opinion based on my limited knowledge

I would follow their nutritional plan but do more protein and more carbohydrates in addition to what they tell you to use. Also be sure you are in the 8-10 rep range so you build mass. More than 10 reps will keep your arms lean (but still make them more tone).

Malkavian Raven is a big guy, he might have better advice.

[Malkavian Raven]

A simpler question would be, which areas are you wanting to build mass in?

~ Malkavian Raven

Edited June 15, 2012 by Malkavian Raven

[arnie_uk]

everywhere for me after the euros

[1/28/01]

A simpler question would be, which areas are you wanting to build mass in?

~ Malkavian Raven

Whats the best thing for building mass/removing boobs for a dude? For a friend

[usmccharles]

A simpler question would be, which areas are you wanting to build mass in?

~ Malkavian Raven

Arms, chest, shoulders. Mainly my upper core, i had a knee surgery awhile back so doing legs is very tough. Im not wanting to be huge, goal weight is 170-175.

I have a trouble getting the appetite to eat, any suggestions?

[Malkavian Raven]

-- DAY ONE --

SHOULDERS: Barbell Shoulder Presses (3 sets of 4-6 reps), One-Arm Side Laterals (3 sets of 12 reps), Front Plate Raises (3 sets of 12 reps w/ 3 second hold at top), Lying Rear Delt Raises (3 sets of 15 reps)

BACK: Bent Over Barbell Row (3 sets of 6-8 reps), Seated Cable Rows (3 sets of 8-12 reps), V-Bar Pulldowns (3 sets of 12 reps), Barbell Shrugs (3 sets of 6-8 reps), Back Extensions (3 sets of 12 reps)

CHEST: Barbell Incline Bench Press - Medium Grip (3 sets of 4-6 reps), Incline Dumbbell Presses (3 sets of 8 reps), Incline Dumbbell Flyes (3 sets of 8-12 reps), Stalled Pushups (3 sets of 12 reps, the lowering portion should take 5-10 seconds)

CORE: Cable Crunches (1 set of 30 seconds + 15 seconds rest), Side Bends (1 set of 30 seconds + 15 seconds rest), Crunches (3 sets of 10-15 reps), Reverse Crunches (3 sets of 10-15 reps)

ARMS: Close-Grip Bench Press (3 sets of 4-6 reps), Cable Rope Overhead Triceps Extensions (2 sets of 8-12 reps), Triceps Pushdowns (2 sets of 15 reps), Barbell Curl (3 sets of 4-6 reps), Alternating Dumbbell Curls (2 sets of 8-12 reps), Straight Bar Cable Curls (3 sets of 15 reps), Palm Down Barbell Wrist Curls Over Bench (5 sets of 25 reps)

LEGS: Barbell Full Squats (4 sets of 4-6 reps), Dumbbell Lunges (4 sets of 12 reps each leg), Leg Presses (3 sets of 12-15 reps), Lying Leg Curls (3 sets of 12 reps), Leg Extensions (3 sets of 20 reps), Standing Calf Raises (4 sets of 12 reps)

-- DAY TWO --

SHOULDERS: Seated Side Lateral Raises (3 sets of 8-12 reps), Pushups (3 sets of 4-6 reps), Reverse Flyes (3 sets of 12 reps), Standing Side Lateral Raises (3 sets of 15 reps)

BACK: Bent Over Two-Dumbbell Row (3 sets of 8-12 reps), Reverse Grip Bent-Over Rows (3 sets of 6-8 reps), Close-Grip Front Lat Pulldowns (3 sets of 12 reps), Dumbbell Shrug (3 sets of 8-12 reps), Stiff Leg Barbell Good Mornings (3 sets of 12-15 reps)

CHEST: Barbell Bench Press - Medium Grip (3 sets of 4-6 reps), Dumbbell Bench Press (3 sets of 8 reps), Dumbbell Flyes (3 sets of 8-12 reps), Stalled Pushups (3 sets of 12 reps, the lowering portion should take 5-10 seconds)

CORE: Barbell Twists (1 set of 30 seconds + 15 seconds rest), Air Bike Crunches (1 set of 30 seconds + 15 seconds rest), Hands Over Head Crunches (1 set of 30 Seconds + 15 seconds rest), Lying Leg Raises (1 set of 30 seconds + 15 seconds rest)

ARMS: Bench Dips (3 sets of 6-8 reps), Skull crushers (2 sets of 8-12 reps), One Arm Triceps Extension (2 sets of 12 reps), Incline Dumbbell Curls (3 sets of 6-8 reps), Barbell Curl Lying Against An Incline (2 sets of 8-12 reps), Lying Cable Curls (3 sets of 15 reps), Cable Wrist Curl (5 sets of 50 reps)

LEGS: Barbell Deadlifts (4 sets of 4-6 reps), Dumbbell Rear Lunges (4 sets of 15 reps), Hack Squats (3 sets of 8-12 reps), Seated Leg Curls (3 sets of 8-12 reps), Leg Extensions (3 sets of 15 reps), Seated Calf Raises (4 sets of 20 reps)

-- DAY THREE --

SHOULDERS: Seated Bent-Over Rear Delt Raises (3 sets of 8-12 reps), Dumbbell Shoulder Presses (3 sets of 4-6 reps), Standing Low-Pulley Deltoid Raises (3 sets of 8-12 reps), Barbell Rear Delt Row (3 serts of 12 reps)

BACK: Wide-Grip Lat Pulldown (3 sets of 8-12 reps), Underhand Cable Pulldowns (3 sets of 8 reps), Bent Over Two-Dumbbell Row w/ Palms In (3 sets of 12 reps), Barbell Shrug Behind The Back (3 sets of 12 reps), Stiff-Legged Barbell Deadlift (3 sets of 8 reps)

CHEST: Decline Barbell Bench Press (3 sets of 4-6 reps), Decline Dumbbell Bench Presses (3 sets of 8 reps), Decline Dumbbell Flyes (3 sets of 8-12 reps), Stalled Pushups (3 sets of 12 reps, the lowering portion should take 5-10 seconds)

CORE: Frog Sit-Ups (1 set of 30 seconds + 15 seconds rest), Jackknife Sit-Ups (1 set of 30 seconds + 15 seconds rest), Oblique Crunches (1 set of 30 seconds + 15 seconds rest), Reverse Crunches (3 sets of 10-15 reps)

ARMS: EZ-Bar Curls (3 sets of 6-8 reps), Cable Hammer Curls (3 sets of 12 reps), Concentration Curls (3 sets of 15 reps), Machine Dips (3 sets of 6-8 reps), Decline Dumbbell Triceps Extensions (3 sets of 15 reps), Kneeling Cable Concentration Triceps Extensions (3 sets of 15 reps), Palms Up Barbell Wrist Curls Over Bench (5 sets of 25 reps)

LEGS: Leg Presses (4 sets of 4-6 reps), Romanian Deadlifts (4 sets of 8 reps), Dumbbell Step Ups (4 sets of 15 reps each leg), Leg Extensions (3 sets of 12 reps), Thigh Abductors (3 sets of 12 reps), Thigh Adductors (3 sets of 12 reps), Standing Barbell Calf Raises (4 sets of 12-15 reps)

-- DAY FOUR --

SHOULDERS: Arnold Dumbbell Presses (3 sets of 6-8 reps), Bent Over Low-Pulley Side Laterals (3 sets of 12 reps), Lying One-Arm Lateral Raises (3 sets of 10 reps), Front Dumbbell Raises (3 sets of 12 reps)

BACK: Full Range-Of-Motion Lat Pulldowns (3 sets of 8-12 reps), Close-Grip Front Lat Pulldown (3 sets of 12 reps), One-Arm Dumbbell Row (3 sets of 8-12 reps), Upright Barbell Row (3 sets of 8-12 reps), Back Extensions (3 sets of 8 reps)

CHEST: Barbell Bench Press - Medium Grip (3 sets of 4-6 reps), Barbell Incline Bench Press - Medium Grip (3 sets of 4-6 reps), Decline Barbell Bench Press (3 sets of 4-6 reps), Dips - Chest Version (3 sets of 8-12 reps)

CORE: Russian Twist (1 set of 30 seconds + 15 seconds rest), Ab Crunch Machine (1 set of 30 seconds + 15 seconds rest), Side Bends (1 set of 30 seconds + 15 seconds rest), Crunch - Legs On Exercise Ball (1 set of 30 seconds + 15 seconds rest)

ARMS: Close Grip Standing Barbell Curls (3 sets of 6-8 reps), Cross Body Hammer Curls (3 sets of 12 reps), Machine Preacher Curls (2 sets of 15 reps), Decline EZ-Bar Triceps Extensions (3 sets of 6-8 reps), Low Cable Triceps Extensions (3 sets of 8-12 reps), Reverse Grip Triceps Pushdown (3 sets of 15 reps), Plate Pinch (5 sets of 50 reps)

LEGS: Front Barbell Squats (4 sets of 8-12 reps), Barbell Lunges (4 sets of 20 reps each leg), Leg Presses (3 sets of 15-20 reps), Lying Leg Curls (3 sets of 15 reps), Leg Extensions (3 sets of 10 reps), Seated Calf Raises (4 sets of 20 reps)

-- DAY FIVE --

SHOULDERS: One-Arm Side Laterals (3 sets of 8 reps w/ 3 second hold at top), Standing Military Presses (3 sets of 6-8 reps), Reverse Flyes (3 sets of 12 reps), Side Lateral Raises (3 sets of 15 reps)

BACK: Bent Over Barbell Rows (3 sets of 8 reps), V-Bar Pulldown (3 sets of 8 reps), One-Arm Dumbbell Rows (3 sets of 8-12 reps), Wide-Grip Lat Pulldown (3 sets of 8-12 reps), Barbell Shrug Behind The Back (3 sets of 8-12 reps), Stiff Leg Barbell Good Mornings (3 sets of 8 reps)

CHEST: Incline Dumbbell Presses (3 sets of 8-12 reps), Decline Dumbbell Bench Presses (3 sets of 8-12 reps), Dumbbell Bench Presses (3 sets of 8-12 reps), Dips - Chest Version (3 sets of 8-12 reps)

CORE: Decline Crunch (1 set of 30 seconds + 15 seconds rest), Dumbbell Side Bend (1 set of 30 seconds + 15 seconds rest), Exercise Ball Crunch (1 set of 30 seconds + 15 seconds rest), Flat Bench Leg Pull-In (1 set of 30 seconds + 15 seconds rest)

ARMS: Barbell Curls (3 sets of 4-6 reps), Close Grip Bench Press (3 sets of 4-6 reps), Incline Dumbbell Curls (2 sets of 8-12 reps), Lying Triceps Extensions (2 sets of 8-12 reps), Machine Preacher Curls (2 sets of 15-20 reps), Reverse Grip Triceps Pushdowns (2 sets of 15-20 reps), Seated Palms Up Barbell Wrist Curls (2 sets of 50 reps), Seated Palms Down Barbell Wrist Curls (2 sets of 50 reps)

LEGS: Hack Squats (3 sets of 4-6 reps), Romanian Deadlifts (3 sets of 8 reps), Dumbbell Lunges (4 sets of 25 reps each leg), Leg Extensions (3 sets of 20 reps), Seated Leg Curls (3 sets of 15 reps), Calf Press On Leg Press Machines (3 sets of 12 reps)

Edited June 16, 2012 by Malkavian Raven

[Purple Nurple]

This is not the actual post, I'm reserving the spot to answer all three of you at once. I'm typing up my daily exercise regiment, save for the cycling & running. Just check back for an update later tonight or tomorrow.

~ Malkavian Raven

I'm getting exhausted just imagining this response.

[Malkavian Raven]

Regimen has been posted.

Each day works different groups of muscles, but you will still need give a day of rest every couple of days to give the muscle fibers a chance to relax & build. Throw in a routine jog and/or cycling, you should be able to build mass and keep your endurance up.

As you build muscle, your body will need more fuel to burn -- so eating will not be a problem.

Words of advice, just do what you can. Don't think you have to do the entire daily workout, at times even I don't do the full workout. Stay hydrated. And lastly, know your limitations when it comes to weight resistance. A good measure is to check what your maximum weight is for each exercise, then use 60% of that number. If 60% becomes difficult, try dropping 10% until the workout feels comfortable, but still challenging.

~ Malkavian Raven

Edited June 16, 2012 by Malkavian Raven

[arnie_uk]

Do you do that back to back or days rest in between

[Malkavian Raven]

Do you do that back to back or days rest in between

Two days, back-to-back, with a day of rest of the third day. In example,

Day One on Monday

Day Two on Tuesday

Rest on Wednesday

Day Three on Thursday

Day Four on Friday

Rest on Saturday

Day Five on Sunday

Day One on Monday

Rest on Tuesday,

etc.

~ Malkavian Raven

[1/28/01]

Starting "Insanity" today! Wish me luck!

Start weight 193 lbs and a 34/35 inch wasit. We'll see...

[Purple Nurple]

Starting "Insanity" today!  Wish me luck!

Start weight 193 lbs and a 34/35 inch wasit.  We'll see...

Im starting in on my first keg as we speak. Once I get this one done, I'll start on the second. Then Im gonna go climb some stairs.

Wish ME luck!

[1/28/01]

Im starting in on my first keg as we speak. Once I get this one done, I'll start on the second. Then Im gonna go climb some stairs.

Wish ME luck!

Video please!

Oh yeah, good luck.

[redrum52]

There are a few "tricks" I use to help me. The first is fairly common, in that I drink a lot of water every day. No less than 64-ounces each day.

The second is eating all-natural foods without processed sugars, etc. The best places to shop for all-natural foods are Meijer & Kroger as they have their all-natural sections. I really love the smoothies you can get by Bolthouse Farms. You want to beef up, try drinking the Green Goodness brand. You want to eat less, drink 8-ounces about 10-minutes before each meal.

The third trick I use, and it sounds completely nuts -- dry-skin brushing (exfoliating). Get you a shower brush, and scrub your skin down before you get into the shower. Arms, legs, chest, stomach and back. Again, it seems weird, but it does work as long as you stick with it. The human skin is nothing more than a sponge and your pores are always getting blocked by oils and other toxins. Dry-skin brushing before you shower, you will notice the difference in your skin when you step into the shower and lather up.

The last two tips I can give you are: during the warmer months, workout outside in the heat as opposed to inside an air-conditioned space. Lastly, treadmills & stationary bikes -- forget about it. You'll build more muscle and lose more weight if you actually go out and feel the resistance of the road. I bicycle 60-miles a week and run 20, not jog.

I currently 5'10", weigh 240-lbs, with 12% body fat. I keep going at this rate, I won't have a neck before too long.

~ Malkavian Raven

WTH.. If Rice holds out I'll be your agent. Get you reps with the first team no problem

[codizzle]

Im starting in on my first keg as we speak. Once I get this one done, I'll start on the second. Then Im gonna go climb some stairs.

Wish ME luck!

u could be the next Richard Simmons..

[Purple Nurple]

u could be the next Richard Simmons..

I ain't wearing those shorts though.

[codizzle]

I ain't wearing those shorts though.

U got the personality down pat though ha

[Purple Nurple]

U got the personality down pat though ha

I'm a flamboyantly gay retirement age workout king? I think you hit that pipe too hard last time.

[Malkavian Raven]

WTH.. If Rice holds out I'll be your agent. Get you reps with the first team no problem

Only if you get me AP money. In all seriousness though, I could never make a pro football team for the simple fact that I crushed my leg in the door of a Kia and dragged it down the outside of a brick garage. I had a hairline fracture from my ankle all the way to my knee, even had a case of blood poisoning from it.

The lesson I learned, never stick your leg out of the door unless you're 100% sure the car isn't in gear. (1st Gear felt an awful like Neutral).

~ Malkavian Raven

Edited June 23, 2012 by Malkavian Raven

[Malkavian Raven]

P90X Trial - Day One (Back & Chest)

So, a co-worker of mine was generous enough to lend me a few of his P90X workout discs, mainly the few that he won't be using until this time next week. Today's disc was for the back & chest areas.

Lots of push-ups; military, diamond, wide-arm, decline and divebombers.

Lots of pull-ups; overhand, underhand, close-grip & wide-grip.

Additional exercises included lawnmowers, heavy pants & butterflies.

Equipment needed: chin-up bar, free weights, chair and workout bands

Initial assessment, if you are looking to just lose weight -- this is going to be a really great program for doing so. Everything is quick impact; the quicker you go, the more fat you will burn. The slower you go, the more muscle you will build.

Since I am more into building mass, this workout really did a number on me both mentally & physically; however, keep in mind that Horton makes it a point throughout the entire video to set your number of reps before you start and try to hit that number. You don't have to do in the time he's allotted you on the disc, pause it and keep going till you reach your goal. That last set of divebombers about did me in, but I still hit my goal of 20 reps with about a 10 second pause on the last few reps.

Anyway, again, if you just want to lose weight and get in shape, this looks to be the kind of series you'd be interested in. My co-worker has lost 17-pounds in just 5 weeks. He's got about another 20 before he hits his ideal weight. I'll follow-up tomorrow with a review of the "Ab Ripper" disc. Any questions or comments, let me know.

~ Malkavian Raven

Edited July 4, 2012 by Malkavian Raven

[Malkavian Raven]

P90X Trial - Day Two (Ab Ripper)

11 exercises, all of them 20-25 reps, unless you're working both the left and right separately, then it's 40-50 reps; save for the leg climbers. Anywho, here is the list of the exercises.

In & Outs (25 reps)

Bicycle’s (Forward) (25 reps)

Bicycle’s (Backward) (25 reps)

Crunchy Frog’s (25 reps)

Cross Leg / Wide Leg Sit-Ups (25 Reps)

Fifer Scissors (25 reps)

Hip Rock ‘N Raises (25 Reps)

Pulse Ups (Heels to Heaven) (25 Reps)

V-Up/Roll-Up Combos (25 Reps)

Oblique V-Ups (25 Reps each side)

Leg Climbs (12 reps each side)

Mason Twist (40 reps)

Equipment needed: mat

Once again, impressed by this workout regime. I'm used to riding my seven-speed Ridgeback 501NX, so doing going through the motions sitting down, a little more exhausting. After going through the 50 reps (forward and backward), I actually had to stop because I was finding it hard to even remain seated-up. I gave myself about a 10-minute break between exercises because my core was just exhausted. And I think I'm in fairly decent shape, this should be no problem; right? Wrong. My core has always been my biggest problem.

Overall, if you can pace yourself through the first five exercises, you should be able to handle the rest of the workout fairly easily. Don't be like me and burn yourself out.

If I learned anything from this part of the workout regime; I'll be reviewing the Plyometrics disc ahead of time before I actually start exercising. I'll post another review of that disc tomorrow, then I'll have to see about getting the next few discs.

~ Malkavian Raven

[The Raven]

There are a few "tricks" I use to help me. The first is fairly common, in that I drink a lot of water every day. No less than 64-ounces each day.

The second is eating all-natural foods without processed sugars, etc. The best places to shop for all-natural foods are Meijer & Kroger as they have their all-natural sections. I really love the smoothies you can get by Bolthouse Farms. You want to beef up, try drinking the Green Goodness brand. You want to eat less, drink 8-ounces about 10-minutes before each meal.

The third trick I use, and it sounds completely nuts -- dry-skin brushing (exfoliating). Get you a shower brush, and scrub your skin down before you get into the shower. Arms, legs, chest, stomach and back. Again, it seems weird, but it does work as long as you stick with it. The human skin is nothing more than a sponge and your pores are always getting blocked by oils and other toxins. Dry-skin brushing before you shower, you will notice the difference in your skin when you step into the shower and lather up.

The last two tips I can give you are: during the warmer months, workout outside in the heat as opposed to inside an air-conditioned space. Lastly, treadmills & stationary bikes -- forget about it. You'll build more muscle and lose more weight if you actually go out and feel the resistance of the road. I bicycle 60-miles a week and run 20, not jog.

I currently 5'10", weigh 240-lbs, with 12% body fat. I keep going at this rate, I won't have a neck before too long.

~ Malkavian Raven

Do you take any supplements? What would you recomend? I started Wheybolic Extreme and Cellucore Super HD recently. Have you tried those?

[Malkavian Raven]

Do you take any supplements? What would you recomend? I started Wheybolic Extreme and Cellucore Super HD recently. Have you tried those?

I have not tried Wheybolic Extreme, nor the Cellucore Super HD. Currently taking the Cellucore C4 Extreme, along with the others on this list:

Optimum Opti-Men

NOW Omega-3 Sofgels

MusclePharm Combat Powder

USPlabs Modern BCAA

I've been seriously thinking of cutting out the Omega-3s, been getting a lot of upset stomach lately after taking them.

~ Malkavian Raven

[Gordo52]

Back to working out...I took a, lets say 5,6 month break.

Im gained 15 lbs the last month and feel fat as crap. I'm only 155 though, but I've never had man boobs before...

My pecks and Ab(s) are gone!!!!!! lmao.

I'm starting with 24 bench reps of 135 (4 sets of 6). 24 reps of curling 100 (also 4 sets of 5) And 150 situps every night. I'm also aiming for atleast 5-7 minutes of using my speed bag non stop. I'm going to ease myway back into it at first. Hopefully I can b around 160-165 by the end of the summer, of pure muscle. ;D

[The Raven]

I have not tried Wheybolic Extreme, nor the Cellucore Super HD. Currently taking the Cellucore C4 Extreme, along with the others on this list:

Optimum Opti-Men

NOW Omega-3 Sofgels

MusclePharm Combat Powder

USPlabs Modern BCAA

I've been seriously thinking of cutting out the Omega-3s, been getting a lot of upset stomach lately after taking them.

~ Malkavian Raven

What do you think of the C4? My buddy's been using it and loves it.

[Malkavian Raven]

What do you think of the C4? My buddy's been using it and loves it.

I would recommend it to anyone who is serious about body building. If nothing else, it keeps me from taking those extra days off, even when I don't feel like working out. I call it my "5-Hour Energy" drink, though most of my workouts don't last but a couple of hours at the most.

My only suggestion, just stay away from the Icy Blue Razz flavor. I usually get the Watermelon flavored C4, thought I'd change things up a bit -- never again.

Oh sweet Watermelon, how I miss you so.

~ Malkavian Raven