ExRx.net

here's my Journal: http://exrx.net/forum/viewtopic.php?p=24320#24320

you're comments are much appreciated

Hi. I read your intro in your journal, and was wondering about a couple of things. Are the weights you listed your current training load or are they PRs?

Also, do you work out at home or at a gym?

Also, the comment you made about diet and "whatever's laying around," and the budget issues. A lot of the guys on the forum make reference to supplements that are pretty expensive. They aren't necessary in order to have a good diet. If you stick to basic foods, you can eat pretty inexpensively. Just pay attention to what you are eating. There are lots of sources on line about nutrition and the nutritional content of foods.

To second Jungledoc's food concerns:

http://whfoods.org/

http://www.johnberardi.com/articles/nut ... habits.htm

A good way to start. Try to eat cheaply, but eat good food. Processed junk is often more expensive than healthy foods, too, if you keep an eye open. Chicken is usually pretty cheap, same with fresh and frozen veggies.


I'll comment more on your workout as you post more, it sounds from the general forum like you're changing it up soon, so try your plan for a while and see how it goes.

What are your goals, anyway? Play a certain sport, get bigger, get stronger, become an Olympic lifter or powerlifter...? My advice tends to assume "athlete" but that's not the case for everyone.

hi guys! thanks for looking at my journal and the tips about food. I updated my journal. check it out

This probably is a "Pec Dec" attachment. It is for chest flys but due to your size you may not fit properly. You should be able to place your elbows on the pads. Like this: http://www.exrx.net/WeightExercises/Pec ... ckFly.html
Some have handles like this: http://www.exrx.net/WeightExercises/Pec ... edFly.html
You need to keep your arms straight for this version. Lower the weights if you have to. You're probably better off to not bother with it and do more pressing.

oh! okay! i was doing it wrong! lol! see the pads look like handles so i placed my hands on them

Well, I still think you've "played" with the routines too much, but now it's time to stop changing the plan, and actually lift the weights!

Go for it!

I can't help you with your dreams.

Yes. Pick up some heavy stuff. Repeat. The rest will sort itself out.

change of plans. i'm going to start lifting with the new routine hopefully by tomorrow. see my journal for the reason

Well, the stuff still work just fine, right? Now it'll look more weathered and worn, like you've been using it for years!

Yeah, they still work fine. But rust gets on my clothes, hands, and everywhere! Anyway, I updated my journal. Please see

Anshan--Good job!

Keep the weight light while you get the feel for the lifts. The balance thing will improve. Keep you grip wide enough--just wider than shoulder width. Narrower grip makes it harder to balance.

If you think the weight is too light for 3x5 you can up the weight. You should be trying to get the 7 if you can. If 3x5 was your max, keep the weight the same until you can do 3x7.

Balancing the bar is part of the process. Your stabilizer muscles will get stronger over time.

When you record your weight lifted, add the weight of the bar to the weight on the bar. The bar could be anywher from 10-45 lbs depending on the type of bar.


Part of your form is controlling bar speed. You should be trying to move the bar quickly, accelerating it on the way up, but bring it down under control.

Don't look for the burn. The burn is not related to any adaptaion you're looking for. It's not related to strength, size or fat burning. You actually want to complete your set before the burn takes place. You should be stopping because your form is breaking down, the bar starts slowing down, or you just can't do anymore. If you go for the burn, none of that happens and you don't get full benefit from the exercise. There's an article on this site about it. http://www.exrx.net/WeightTraining/PumpBurn.html

The soreness in your lower back may be related to your form. Be very carefull to maintain the correct arch in your lower back at all times. You can post a video of your form for critique you you want to.

You abs will be worked by the main exercises. Your abs are designed to work isometrically as stabilizers. It's useful to include some light ab work into your warmup.

Stu

Yeah, nice. Nothing like rusty weights and grit to make working out fun.

thanks guys for the boost of confidence and advices

thanks for clarifying the pump and burn stu. i thought it was a way to see whether or not i am growing muscle. i thought of it wrong because the instructor at the local gym kept on talking about pump and burn and that stuff.

the soreness in my lower back always starts when i do the stiff legged deadlift or the normal deadlift. come to think of it, i have always had back problems ever since graduating from college. now that i'm working out, my back problems have lessened but they're still there when i work out