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post #1 of 24 Old 06-24-2011, 09:41 PM Thread Starter
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Weightlifting...

Eh, I'm no Arnold, but I started lifting a little again when I made it to the desert.

Haven't lifted regularly since I was in my early 20's. Now, in my mid 30's, I figured I'd really struggle with it.

Started out about 3 1/2 months ago and could barely put up like 165 on the bench press. Actually, I think that's what I got my first workout when I tried to see what my baseline was gonna be. Still not too bad as it was a little over my body weight, but not all that great.

I've been lifting pretty regularly for the since March and last night, I got 225 on the bench press. I've got 2 more months. I'm fairly confident that I can break my personal best of 240 on the bench press before I leave here.

Too bad my lower back is all messed up now. I can't really do squats heavy enough to get a good leg workout. Been doing leg presses and other stuff.

Now, if I could just get rid of this layer of fat covering my 6 pack.


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post #2 of 24 Old 06-25-2011, 02:17 AM
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whats with peoples fascination with the bench press??

and what do you mean by your "lower back is all messed up now"?
keep your squats lighter to strengthen your back. how do you expect to strengthen your squat without doing squats?

Have you been doing any deadlifts?

as for abs... "Abs are made in the kitchen". eat better and they'll show up. I know that can be hard in the DFAC and Ops tempo but you can plan around those things
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post #3 of 24 Old 06-25-2011, 06:25 AM
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Do you have access to kettlebells over there?

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post #4 of 24 Old 06-26-2011, 04:50 AM
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post #5 of 24 Old 06-26-2011, 10:31 AM
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whats with peoples fascination with the bench press??
Don't you know your bench press is the only thing that matters and is the true gauge of a man's strength?

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OKAY FUCKMOUTH.
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post #6 of 24 Old 06-28-2011, 07:21 PM
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Now, if I could just get rid of this layer of fat covering my 6 pack.
cardio and diet! swimming, running and cycling are the best to burn fat. low sugar and carb diet with high protein.
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post #7 of 24 Old 06-28-2011, 07:31 PM
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Don't you know your bench press is the only thing that matters and is the true gauge of a man's strength?

Dailymotion - How much ya bench? - a Funny video

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post #8 of 24 Old 06-28-2011, 07:36 PM
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Abs are made in the kitchen. weight loss is 75% diet an 25% exercise

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post #9 of 24 Old 06-28-2011, 08:06 PM
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Abs are made in the kitchen. weight loss is 75% diet an 25% exercise
^^^^^^^^^^

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post #10 of 24 Old 06-28-2011, 09:45 PM Thread Starter
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Lower back is messed up from a motorcycle crash in 1997. It'll never be 100%. I probably should suck it up and do some squats, and maybe I will, but I can't get the thought out of my head that one wrong move with a couple hundred pounds on my shoulders is gonna send a disc out of place... again.

I never said bench press is the most important thing, but it's definitely a gauge of progress.

That being said, the "layer of fat" comment was a little tongue in cheek. Those who know me know I'm not a big guy. Definitely no six pack, but I'm good with what's going on... almost.


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post #11 of 24 Old 06-29-2011, 12:21 AM
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Lower back is messed up from a motorcycle crash in 1997. It'll never be 100%. I probably should suck it up and do some squats, and maybe I will, but I can't get the thought out of my head that one wrong move with a couple hundred pounds on my shoulders is gonna send a disc out of place... again.

I never said bench press is the most important thing, but it's definitely a gauge of progress.

That being said, the "layer of fat" comment was a little tongue in cheek. Those who know me know I'm not a big guy. Definitely no six pack, but I'm good with what's going on... almost.
If your back isn't strong, don't force it. That's a great way to create a permanent injury. Take it easy.

Bench pressing is definitely a good gauge and if you work chest as hard as you work the other body parts, you'll be able to see your gains in numbers.

That layer of fat is supposed to be there. Every six pack comes in a case.

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OKAY FUCKMOUTH.
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post #12 of 24 Old 06-29-2011, 04:38 AM
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its like anything else, just be consistant, keep at it, and you'll see results.


Don't try and set any personal bests with lifting, because that when you'll get hurt.
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post #13 of 24 Old 06-29-2011, 07:03 AM
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Abs are made in the kitchen.
So...abs are made by women?
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post #14 of 24 Old 06-29-2011, 08:01 AM Thread Starter
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So...abs are made by women?
I guess so... who knew?


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post #15 of 24 Old 06-29-2011, 08:05 AM
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So...abs are made by women?
They are if she knows what's good for her

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post #16 of 24 Old 06-29-2011, 10:39 AM
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So...abs are made by women?
^^^^^^^^^^^

Any meal I don't cook always taste better to me......

As far as who cooks it I don't care

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post #17 of 24 Old 06-30-2011, 11:04 AM
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Make sure to get plenty of rest between workouts. "Go home and grow".Gaining strength isn't easy and comes with time (that you don't seem to have).

Try interval training for cardio- bursts of high intensity exercise with periods of light work in between. On the treadmill I like a 5 min warm up, then 1 min at max speed, 1 min rest, repeat for 20 minutes. Added bonus: cardio is done faster. That, with a good diet, will melt the fat away.

For 7 years I've been gaining 10lbs/year eating chicken, eggs and lean beef, like top rounds.

If something hurts don't force it. Manning up and doing a lift that aggravates an injury is worthless when you have to take time off to heal. With your limited time, stick with what doesn't hurt and accept you aren't trying to compete in a strongman.

Damn the cannons, full speed ahead! |
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post #18 of 24 Old 06-30-2011, 11:17 AM
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For 7 years I've been gaining 10lbs/year eating chicken, eggs and lean chimp dicks.
There...I fixed it for you.
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post #19 of 24 Old 07-01-2011, 08:16 AM
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There...I fixed it for you.
ass.

But they are sodium-free when not excited.

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post #20 of 24 Old 09-08-2011, 12:52 PM
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Abs are made in the kitchen. weight loss is 75% diet an 25% exercise
Overheard a dude arguing this with his lifting partner. He said, "How many times do we lift in a week? 4? 5 times? How many times do we eat? 50-60 times. How important is diet?"

I've been droppin fat for the last 8 weeks, got 4 to go on this trainer. Then I'm gonna start trying to bulk up and get stronger.

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post #21 of 24 Old 09-08-2011, 01:16 PM
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ive been lifting for five years or so. i started at 180lbs benching 185 at around 17% body fat. now im still around 180-185, benching 295-305, at 9% fat. i dont know what i used to squat and deadlift unfortunately.

the strength was sort of the easy thing to get, but i got as strong as ive been around yr 2 or 3 - but i was still 15%bf or so. then i finally discovered what ppl were talking about regarding diet. ive eaten clean and watched my sugary carbs now for the last two years - havent lifted any more or less - and the fat just slowly went away and now hovers at 9 or so. i could get leaner but im basically where i want to be.

the simplest routines ive seen and used involve squat,deadlift, bench-press. if ur injuries dont permit one or more of those - u can hit the muscles individually. but compound lifts are best imo.

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post #22 of 24 Old 09-08-2011, 01:44 PM
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post #23 of 24 Old 09-10-2011, 05:32 AM
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Hands down best strength program is Jim Wendler's 5-3-1 program. I'm a strength coach and used it with my athletes, who have all set personal records and got nasty strong in only a few months. Www.elitefts.com to find it

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post #24 of 24 Old 09-10-2011, 06:59 AM
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Crossfit and swimming, do pull ups everyday.

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