Search found 625 matches

by wilburburns
Tue Feb 22, 2011 9:06 am
Forum: General
Topic: Novice 60yr old Woman.. What to do...
Replies: 48
Views: 20274

Monday 20110222 Goblet Squats to Bench: 8 x 8 8 x 8 8 x 10 Flat Bench: Narrow Grip 30 x 8 30 x 4 ** DB Overhead Press 8 x 8 8 x 8 8 x 10 8 x 8 She basically took the week while I was sick and might have done a few squats, but not enough. This really showed in last nights workout. Tried something "ne...
by wilburburns
Tue Feb 22, 2011 8:57 am
Forum: Online Journals
Topic: Cliff's Log
Replies: 111
Views: 108747

Monday 20110222

Workout A: Cycle 2 Week 1
Working Max 175
Week 1 - 65%,75%,85%
Week 2 - 70%,80%,90%
Week 3 - 75%,85%,95%
Week 4 - 60%,65%,70%


Squats: Working Max 166 (75%,85%,95%)
BW x 10
45 x 10
65 x 5
80 x 3
115 x 5
130 x 5
150 x 6
by wilburburns
Fri Feb 18, 2011 1:09 pm
Forum: General
Topic: Attic turner into gym
Replies: 12
Views: 5009

stuward wrote:I have no sympathy. Mine's freezing.
Mine too, but will be HOT soon..

Cliff
by wilburburns
Fri Feb 18, 2011 1:08 pm
Forum: General
Topic: Best way to work the core?
Replies: 34
Views: 11829

stuward wrote:Every forum needs a troll. Last year we had Poly, now we have Oscar. :twisted:
Careful, they could be one in the same...
:argue: :thumbleft:

heheheheheeh
Cliff
by wilburburns
Fri Feb 18, 2011 8:24 am
Forum: General
Topic: So You Think YOu Can Squat?!
Replies: 28
Views: 5554

wilburburns wrote: Bar Position Question... Is there a good way to check bar position during setup when lifting alone. I have a standard place to put my hands, but have no way of knowing if the center of the bar is lined up with my spine... Typically, everything "Feels" OK, but as Matt states in th...
by wilburburns
Fri Feb 18, 2011 8:19 am
Forum: General
Topic: So You Think YOu Can Squat?!
Replies: 28
Views: 5554

Ironman wrote:That's what happens to me when I max out too. So I would be curious to know what to work on. He said it has to do with hips. Hopefully he will go over what to do.
Glad to see I'm not alone in this. :wink:

Cliff
by wilburburns
Thu Feb 17, 2011 8:14 am
Forum: General
Topic: So You Think YOu Can Squat?!
Replies: 28
Views: 5554

I see the bar position is pretty high on the back for this video. It this normal for Box Squats?

The knee cave early in this video gave me a couple good hints as to what might be my problem also. My knees tend to want to cave a lot as the weight gets heavier. :sad:

Cliff

edited for clarity
by wilburburns
Thu Feb 17, 2011 7:58 am
Forum: General
Topic: combining sets of different exercises
Replies: 22
Views: 5857

Yes, intereseting is what I am talking about. Pairs or trios, where you still rest. Not actual supersets. I wouldn't do a true antagonistic superset. I would do an antagonistic pair. Supersets are more of an advanced bodybuilding technique. For example, you might do bench press and then flys right ...
by wilburburns
Wed Feb 16, 2011 8:10 am
Forum: General
Topic: combining sets of different exercises
Replies: 22
Views: 5857

Hoose basically answerred as I would. Supersetting your main lifts is not a great way to workout if you were going for pure strength gains. As was stated, you need time to recover between sets and that's what the rest is for. Given your goal of increasing lean mass, it can be fine and Ironman gave s...
by wilburburns
Tue Feb 15, 2011 3:23 pm
Forum: General
Topic: combining sets of different exercises
Replies: 22
Views: 5857

What are your Goals? I don't think I've seen you post those yet.

Supersetting certain lifts and movements is good, but may not provide the best benefit for your overall goal.

Cliff
by wilburburns
Tue Feb 15, 2011 10:20 am
Forum: General
Topic: Using the appropriate muscles
Replies: 7
Views: 2077

Let me start by saying there are many different variations of the squat. I'll focus on a couple as they have different primary muscle involvement. Power Lifting Style Back Squat: Wide Stance, Toes angled out. Typically Low bar position on back This is Glute/Hip/Hamstring Dominant and utilizes less Q...
by wilburburns
Tue Feb 15, 2011 8:12 am
Forum: General
Topic: Heaviest step up?
Replies: 5
Views: 2217

JoeB wrote:What would be a good number to put up when using a flat bench?
How tall is your Bench? I have two and both are different heights. This puts us back to stuward's post.

Also, how tall are you? A 16" stepup might not be much for a 6'9" person, but would be pretty tall for a 5'1" person.

Cliff
by wilburburns
Mon Feb 14, 2011 2:45 pm
Forum: General
Topic: repitions per set
Replies: 5
Views: 1746

Start by reading This article from Peter's Blog. http://strength-basics.blogspot.com/2009/07/total-rep-count.html It is generally accepted that for Hypertrophy (Increase Muscle Mass) 8-12 reps are optimal as stated. How you progress is totally up to you, but for me, I use a base system as described ...
by wilburburns
Sat Feb 12, 2011 5:45 pm
Forum: Online Journals
Topic: Cliff's Log
Replies: 111
Views: 108747

Came down with something on Wednesday. Ended up being Strep. Still under the weather. Fever, Sore throat, Aches, etc.. Should have started the Deload week on Wednesday, so I'm not really missing much, but feel like I'm getting weaker. That's probably because I'm not eating much, but trying to drink ...
by wilburburns
Wed Feb 09, 2011 4:06 pm
Forum: Diet & Nutrition
Topic: Leaning Out Game Plan
Replies: 9
Views: 7658

Fitday Calculates the following for 16oz raw Boneless Chicken breast (yield, after cooking) Cal: 562 Fat: 22g Carb: 0g Protein: 85g Don't know how accurate that is, Nightfall where are your numbers coming from? More importantly, I was referring to the how many calories Fitday estimates I use each da...