I was reading Marc McDougal's LFLYOC article and I think I'm going to give it a shot to drop a few more pounds before the end of the year. I've noticed on some other boards that some of the exercises have been changed to more accommodate the public gym environment. Does anyone have examples of any of these changes? I can do the original version if I work out at 4:30am without much hassle I think.
Thanks in advance for any help
Full Version: Circut Training Crack Addict Style
Day 1 LFLYOC
Group 1 - all 1x10
Overhead Squat - bar only (could do more)
Pushup - BW
Split Leg Squat - 95lb - tough
Bent Rows - 135
Hanging Leg Raises - BW
Rest 2 minutes - Repeat Group 1
Rest 2 minutes - Do group 2
Group 2 - all 1x10
Front Squats - 135lb
Bench - 185lb
Lunges - 2-15lb db - (could do more)
Pullups - BW (only got 6)
Incline Leg Raises
Comments:
This workout took 14 minutes and I nearly threw up. My avg hr was 156 and a max of 175. A few of the exercises I haven't done so I was not quite sure of the weight. Overall I was impressed at the speed and effectiveness. I could not do any cardio after I was finished.
I was at the gym at 4:45 this morning and figured that there was no way anyone would get in my way and wouldn't you know some skinny little shit gets on the squat rack I am about to use and starts curling the f'ing bar. I seriously wanted to break his stinking arms
/rant
Group 1 - all 1x10
Overhead Squat - bar only (could do more)
Pushup - BW
Split Leg Squat - 95lb - tough
Bent Rows - 135
Hanging Leg Raises - BW
Rest 2 minutes - Repeat Group 1
Rest 2 minutes - Do group 2
Group 2 - all 1x10
Front Squats - 135lb
Bench - 185lb
Lunges - 2-15lb db - (could do more)
Pullups - BW (only got 6)
Incline Leg Raises
Comments:
This workout took 14 minutes and I nearly threw up. My avg hr was 156 and a max of 175. A few of the exercises I haven't done so I was not quite sure of the weight. Overall I was impressed at the speed and effectiveness. I could not do any cardio after I was finished.
I was at the gym at 4:45 this morning and figured that there was no way anyone would get in my way and wouldn't you know some skinny little shit gets on the squat rack I am about to use and starts curling the f'ing bar. I seriously wanted to break his stinking arms
/rant
Glad to see you're logging this, stick with it.
Take some before/after measurements and pics, and I'll be happy to give you some tips along the way.
Only thing I would change so far...use DB's for your split squats instead of a BB.
If you can keep up the 5 exercise circuit at your gym, do it, its more effective. If that starts to become a problem, you can modify exercises a bit to hog up less equipment. If that still doesn't work, you can pair 2 exercises back to back, with 6 total per round.
As you probably noticed, the volume and duration builds as you go, so pretty soon you'll long for the 14 minute days.
If you get a chance, read the logs of other people at M&M that have done the LFLYOC workout, they may help you out. Sir Savage, Eclypz, lethaljd, and some others I'm forgetting right now.
Take some before/after measurements and pics, and I'll be happy to give you some tips along the way.
Only thing I would change so far...use DB's for your split squats instead of a BB.
If you can keep up the 5 exercise circuit at your gym, do it, its more effective. If that starts to become a problem, you can modify exercises a bit to hog up less equipment. If that still doesn't work, you can pair 2 exercises back to back, with 6 total per round.
As you probably noticed, the volume and duration builds as you go, so pretty soon you'll long for the 14 minute days.
If you get a chance, read the logs of other people at M&M that have done the LFLYOC workout, they may help you out. Sir Savage, Eclypz, lethaljd, and some others I'm forgetting right now.
LFLYOC Day 2
--------------------------------------------------------------------------------
Group 1 - all 1x10
Hang Cleans - 135lb
Pullups - BW, 2nd set assisted
Hip Pull Thru - 60lb
Dips - BW
Cable Crunches - 72.5lb
Rest 2 minutes - Repeat Group 1
Rest 2 minutes - Do group 2
Group 2 - all 1x10
Deadlifts - 225lb
Standing Lat Pulldowns - 55lb
GHR - only got 7 very much assisted
DB OH Press - 50lb
Cable Crunches - 72.5lb
AVG HR - 131
MAX HR - 163
Calories - 221
Comments:
Today's workout was tough but not quite as taxing as yesterday. I felt this more so like a weight workout vs a cardio workout. The GHR are very hard and it is going to take some time to get up to speed on those. So far it seems my ass has taken the brunt of this routine as I am sore as hell there. I can only imagine how hard it will be when the jump ropes are added in.
--------------------------------------------------------------------------------
Group 1 - all 1x10
Hang Cleans - 135lb
Pullups - BW, 2nd set assisted
Hip Pull Thru - 60lb
Dips - BW
Cable Crunches - 72.5lb
Rest 2 minutes - Repeat Group 1
Rest 2 minutes - Do group 2
Group 2 - all 1x10
Deadlifts - 225lb
Standing Lat Pulldowns - 55lb
GHR - only got 7 very much assisted
DB OH Press - 50lb
Cable Crunches - 72.5lb
AVG HR - 131
MAX HR - 163
Calories - 221
Comments:
Today's workout was tough but not quite as taxing as yesterday. I felt this more so like a weight workout vs a cardio workout. The GHR are very hard and it is going to take some time to get up to speed on those. So far it seems my ass has taken the brunt of this routine as I am sore as hell there. I can only imagine how hard it will be when the jump ropes are added in.
I found the second day workout to be easier as well. There was less lactic acid buildup with it. The first day was brutal on my shoulders and quads
QUOTE(cyoung590 @ Oct 23 2007, 10:55 AM) [snapback]430785[/snapback]
Today's workout was tough but not quite as taxing as yesterday. I felt this more so like a weight workout vs a cardio workout. The GHR are very hard and it is going to take some time to get up to speed on those. So far it seems my ass has taken the brunt of this routine as I am sore as hell there. I can only imagine how hard it will be when the jump ropes are added in.
One way to do "natural" GHR's with assistance is to do them in a pulldown station. Hook your feet into the seat so that you're facing away from the machine, hold the bar behind your head and lower yourself. The more weight you put on the pulldown the more assistance it'll give you.
QUOTE(Marc McDougal @ Oct 22 2007, 10:54 PM) [snapback]430723[/snapback]
Glad to see you're logging this, stick with it.
Take some before/after measurements and pics, and I'll be happy to give you some tips along the way.
Only thing I would change so far...use DB's for your split squats instead of a BB.
If you can keep up the 5 exercise circuit at your gym, do it, its more effective. If that starts to become a problem, you can modify exercises a bit to hog up less equipment. If that still doesn't work, you can pair 2 exercises back to back, with 6 total per round.
As you probably noticed, the volume and duration builds as you go, so pretty soon you'll long for the 14 minute days.
If you get a chance, read the logs of other people at M&M that have done the LFLYOC workout, they may help you out. Sir Savage, Eclypz, lethaljd, and some others I'm forgetting right now.
Take some before/after measurements and pics, and I'll be happy to give you some tips along the way.
Only thing I would change so far...use DB's for your split squats instead of a BB.
If you can keep up the 5 exercise circuit at your gym, do it, its more effective. If that starts to become a problem, you can modify exercises a bit to hog up less equipment. If that still doesn't work, you can pair 2 exercises back to back, with 6 total per round.
As you probably noticed, the volume and duration builds as you go, so pretty soon you'll long for the 14 minute days.
If you get a chance, read the logs of other people at M&M that have done the LFLYOC workout, they may help you out. Sir Savage, Eclypz, lethaljd, and some others I'm forgetting right now.
Thanks for stopping by. SirSavage and one of his buds turned me onto this on another forum so I thought I would log it at the source too. I have read a couple of the other logs here and it seems like a great program. I know I am pretty sore right now. Those lunges and split squats hit pretty hard in the rear. I think using the DB will be much better, I used the SM yesterday.
I am going to the gym at 4:30am so I have free run since most people there are on cardio stuff at that time, it sucks getting up that early but 10 weeks won't be that long.
My starting weight was 275 and I would guess right at 25%bf. I have some accumeasure calipers and I usually take a 1 site self measurement right above the hip but it always seems to read a little low. I will take some waist, chest, etc. measurement tonight and log them tomorrow.
QUOTE(Kimbo @ Oct 23 2007, 09:59 AM) [snapback]430787[/snapback]
One way to do "natural" GHR's with assistance is to do them in a pulldown station. Hook your feet into the seat so that you're facing away from the machine, hold the bar behind your head and lower yourself. The more weight you put on the pulldown the more assistance it'll give you.
Thats a great idea. I scope the lat machines today but all the seats are real narrow. I ended up using the seated calf raise instead. I will tinker with it and see if I can use that lat machine. that would definately help.
Thanks for stopping by.
QUOTE(ozzman @ Oct 23 2007, 09:58 AM) [snapback]430786[/snapback]
I found the second day workout to be easier as well. There was less lactic acid buildup with it. The first day was brutal on my shoulders and quads
Thanks for stopping by ozzman. I'm dreading the day jump ropes ar added
Oh, I wasn't sure if you were serious about this regime when you first asked the question. I like the CAS crack addict style, in your title. LFLYOC is certainly my favourite program to hear about and watch people progress. One day I will get around to ciruit training again, and will do it in crack addict style as much as I can. Good luck, I'll be checkin in.
QUOTE(methodice @ Oct 23 2007, 10:27 AM) [snapback]430795[/snapback]
Oh, I wasn't sure if you were serious about this regime when you first asked the question. I like the CAS crack addict style, in your title. LFLYOC is certainly my favourite program to hear about and watch people progress. One day I will get around to ciruit training again, and will do it in crack addict style as much as I can. Good luck, I'll be checkin in.
Thanks for stopping by methodice. I figured with the large number of posts I have here it would take a bit before I was taken serious, but thats ok. The few people I know that are doing the program are doing a modified version. I wanted to do the original but a few of the exercises I had never done. I forgot both days so far to do the external rotations at the end. I need to find a video of those so I make sure I do them right.
It ought to be a fun ride, I would be estatic if I can crack the 250 mark.
Oh yeah, I'm using CKD for the diet.
cyyoung-
Stretch out your glutes a bit before the day 1 workout (static holds).
You should be getting glute involvement, but it should be mainly quad. This should help to lessen their dominance in the movements it a little bit. Also, try to maintain an erect (shoulders over hips) posture during your split squats, and really try to force the quad of the lead leg to do the work.
Also, judging by your weight on the cable crunch, are you using an 'outside' stack (one that faces away from the cable crossover area) with a long upper pulley arm? I've found this exercise to work better with an 'inside' stack, one that faces the other crossover tower, which typically will have a short pulley arm. The line of pull is more effective for hitting the rounded spine crunch movement.
Make sure you load up quite a few 45lb plates on the machine if its not anchored down...I've seen somebody (myself) take a face dive after forgetting to do this.
Interesting idea. Are you able to maintain proper spine mechanics through the move (i.e., allow the sternum to lead, not the belly button)? I'm going to have to experiment with this.
Stretch out your glutes a bit before the day 1 workout (static holds).
You should be getting glute involvement, but it should be mainly quad. This should help to lessen their dominance in the movements it a little bit. Also, try to maintain an erect (shoulders over hips) posture during your split squats, and really try to force the quad of the lead leg to do the work.
Also, judging by your weight on the cable crunch, are you using an 'outside' stack (one that faces away from the cable crossover area) with a long upper pulley arm? I've found this exercise to work better with an 'inside' stack, one that faces the other crossover tower, which typically will have a short pulley arm. The line of pull is more effective for hitting the rounded spine crunch movement.
QUOTE
Thats a great idea. I scope the lat machines today but all the seats are real narrow. I ended up using the seated calf raise instead. I will tinker with it and see if I can use that lat machine. that would definately help.
Make sure you load up quite a few 45lb plates on the machine if its not anchored down...I've seen somebody (myself) take a face dive after forgetting to do this.
QUOTE
QUOTE(Kimbo @ Oct 23 2007, 09:59 AM) *
One way to do "natural" GHR's with assistance is to do them in a pulldown station. Hook your feet into the seat so that you're facing away from the machine, hold the bar behind your head and lower yourself. The more weight you put on the pulldown the more assistance it'll give you.
One way to do "natural" GHR's with assistance is to do them in a pulldown station. Hook your feet into the seat so that you're facing away from the machine, hold the bar behind your head and lower yourself. The more weight you put on the pulldown the more assistance it'll give you.
Interesting idea. Are you able to maintain proper spine mechanics through the move (i.e., allow the sternum to lead, not the belly button)? I'm going to have to experiment with this.
QUOTE(Marc McDougal @ Oct 23 2007, 01:31 PM) [snapback]430821[/snapback]
Interesting idea. Are you able to maintain proper spine mechanics through the move (i.e., allow the sternum to lead, not the belly button)? I'm going to have to experiment with this.
Yep, seems to work pretty well. I think the only thing that may mess you up is the pulldown station itself and how the seat is set up.
QUOTE(Marc McDougal @ Oct 23 2007, 12:31 PM) [snapback]430821[/snapback]
cyyoung-
Stretch out your glutes a bit before the day 1 workout (static holds).
You should be getting glute involvement, but it should be mainly quad. This should help to lessen their dominance in the movements it a little bit. Also, try to maintain an erect (shoulders over hips) posture during your split squats, and really try to force the quad of the lead leg to do the work.
Also, judging by your weight on the cable crunch, are you using an 'outside' stack (one that faces away from the cable crossover area) with a long upper pulley arm? I've found this exercise to work better with an 'inside' stack, one that faces the other crossover tower, which typically will have a short pulley arm. The line of pull is more effective for hitting the rounded spine crunch movement.
Make sure you load up quite a few 45lb plates on the machine if its not anchored down...I've seen somebody (myself) take a face dive after forgetting to do this.
Stretch out your glutes a bit before the day 1 workout (static holds).
You should be getting glute involvement, but it should be mainly quad. This should help to lessen their dominance in the movements it a little bit. Also, try to maintain an erect (shoulders over hips) posture during your split squats, and really try to force the quad of the lead leg to do the work.
Also, judging by your weight on the cable crunch, are you using an 'outside' stack (one that faces away from the cable crossover area) with a long upper pulley arm? I've found this exercise to work better with an 'inside' stack, one that faces the other crossover tower, which typically will have a short pulley arm. The line of pull is more effective for hitting the rounded spine crunch movement.
Make sure you load up quite a few 45lb plates on the machine if its not anchored down...I've seen somebody (myself) take a face dive after forgetting to do this.
Split Squats/Stretching - Will do, thanks
Cable Crunch - I face the weight stack (Lifetime has one that is not a crossover, adjustable pully height) and allow weight to bring back just above parallel and then curl shoulders down to knees. Is this right?
GHR - learned that this morning.
QUOTE(Kimbo @ Oct 23 2007, 01:37 PM) [snapback]430822[/snapback]
Yep, seems to work pretty well. I think the only thing that may mess you up is the pulldown station itself and how the seat is set up.
I used to do these quite a bit using this apparatus. I'm not strong enough to do them without assistance. Layne N. turned me onto them this way. incredibly taxing if you push yourself.
QUOTE(Jakeshorts @ Oct 23 2007, 03:19 PM) [snapback]430856[/snapback]
I used to do these quite a bit using this apparatus. I'm not strong enough to do them without assistance. Layne N. turned me onto them this way. incredibly taxing if you push yourself.
So any ideas if the lat machine has a very narrow seat and you have a very wide ass
I will scope the gym for other locations, the seated calf raise machine is not bolted down so maybe I can move that to a crossover or pully machine.
Long Term Fix - get strong enough to do them.
Another question - Is there any accessory exercise I can do to help build that strength faster, maybe add some hypers or heavy leg curls??
QUOTE(cyoung590 @ Oct 23 2007, 05:02 PM) [snapback]430861[/snapback]
So any ideas if the lat machine has a very narrow seat and you have a very wide ass
I will scope the gym for other locations, the seated calf raise machine is not bolted down so maybe I can move that to a crossover or pully machine.
Long Term Fix - get strong enough to do them.
Another question - Is there any accessory exercise I can do to help build that strength faster, maybe add some hypers or heavy leg curls??
I will scope the gym for other locations, the seated calf raise machine is not bolted down so maybe I can move that to a crossover or pully machine.
Long Term Fix - get strong enough to do them.
Another question - Is there any accessory exercise I can do to help build that strength faster, maybe add some hypers or heavy leg curls??
Even if the seat is narrow you should be able to use it. But hereare two other things you can try:
- Do negatives only, using a long slow negative and lowering yourself under control.
- Get some Jumpstretch bands to use as assistance.
I'm sure Marc can probably make some other suggestions.
I would suggest some Sean Cody exercises
QUOTE(Ardvics @ Oct 23 2007, 04:50 PM) [snapback]430867[/snapback]
I would suggest some Sean Cody exercises
I googled these but had no luck
Edit: I this a gay pron reference??
*I just threw up a little in my mouth*
QUOTE(Kimbo @ Oct 23 2007, 04:48 PM) [snapback]430866[/snapback]
Even if the seat is narrow you should be able to use it. But hereare two other things you can try:
- Do negatives only, using a long slow negative and lowering yourself under control.
- Get some Jumpstretch bands to use as assistance.
I'm sure Marc can probably make some other suggestions.
- Do negatives only, using a long slow negative and lowering yourself under control.
- Get some Jumpstretch bands to use as assistance.
I'm sure Marc can probably make some other suggestions.
Thanks Kimbo, I'll give these a try
drag a flat bench over and just set your knees on it and your heels under the pads on the lat machine.
LFLYOC Day 3
--------------------------------------------------------------------------------
30 minutes HIIT
5 minutes warm-up 3.0mph
Alt 1 min at 8mph and 2 min at 3.5mph
3 min cool down at 2.5mph
avg hr - 134
max hr - 165
calories - 415
I am a sore mofo right now from head to toe.
--------------------------------------------------------------------------------
30 minutes HIIT
5 minutes warm-up 3.0mph
Alt 1 min at 8mph and 2 min at 3.5mph
3 min cool down at 2.5mph
avg hr - 134
max hr - 165
calories - 415
I am a sore mofo right now from head to toe.
Awesome to see some replies from the people that know this routine!! I'm always looking for ways to perfect mine. FWIW, I am good friends with "SirSavageX" irl and he got me turned on to his modified version of MM's LFLYOC training. Very similar, but modified for what I have access to in my gym. IT WORKS SO WELL!! Keep it up man! Ill be checking back! I've lost almost 30 lbs in a little under 3 months now. Love it!
QUOTE(cyoung590 @ Oct 24 2007, 07:13 AM) [snapback]431025[/snapback]
LFLYOC Day 3
--------------------------------------------------------------------------------
I am a sore mofo right now from head to toe.
--------------------------------------------------------------------------------
I am a sore mofo right now from head to toe.
LOL! Thats the spirit!!!! That means you're doing it right
QUOTE(Marc McDougal @ Oct 23 2007, 01:31 PM) [snapback]430821[/snapback]
Make sure you load up quite a few 45lb plates on the machine if its not anchored down...I've seen somebody (myself) take a face dive after forgetting to do this.
Wish I could've seen that!
Measurements
Weight - 275
Body Fat - 24.5 (based on accumeasure one site reading of 24mm above hip and using their charts)
Waist - 43.5
Hips - 41
Chest - 48.5
Neck - 17.5
Bicep - 18 - flexed
Weight - 275
Body Fat - 24.5 (based on accumeasure one site reading of 24mm above hip and using their charts)
Waist - 43.5
Hips - 41
Chest - 48.5
Neck - 17.5
Bicep - 18 - flexed
QUOTE(ASByo @ Oct 24 2007, 07:27 AM) [snapback]431030[/snapback]
Awesome to see some replies from the people that know this routine!! I'm always looking for ways to perfect mine. FWIW, I am good friends with "SirSavageX" irl and he got me turned on to his modified version of MM's LFLYOC training. Very similar, but modified for what I have access to in my gym. IT WORKS SO WELL!! Keep it up man! Ill be checking back! I've lost almost 30 lbs in a little under 3 months now. Love it!
Congrats on your progress, and welcome to M&M.
QUOTE(Jeff @ Oct 24 2007, 09:33 AM) [snapback]431064[/snapback]
Wish I could've seen that!
Only 1 guy was lucky enough to see that. And I gave him a look like, go ahead and laugh, but when you do, I'm going to pick up this seated calf raise like a hammer and club you with it.
QUOTE(cyoung590 @ Oct 24 2007, 08:30 PM) [snapback]431281[/snapback]
Measurements
Weight - 275
Body Fat - 24.5 (based on accumeasure one site reading of 24mm above hip and using their charts)
Waist - 43.5
Hips - 41
Chest - 48.5
Neck - 17.5
Bicep - 18 - flexed
Weight - 275
Body Fat - 24.5 (based on accumeasure one site reading of 24mm above hip and using their charts)
Waist - 43.5
Hips - 41
Chest - 48.5
Neck - 17.5
Bicep - 18 - flexed
Any chance of getting more skinfold sites?
Did you take the suprailiac yourself? Where exactly was it taken? At that BW and that waist circumference, your mm reading seems low.
LFLYOC Day 4
--------------------------------------------------------------------------------
Light streching of the back and glutes 1st
Group 1 - all 1x10
Overhead Squat - 65lb (Still light, gonna try 95lb next)
Pushup - BW
Split Leg Squat - 15lb DBs (much better burn in the quads)
Bent Rows - 140lb
Hanging Leg Raises - BW
Rest 2 minutes - Repeat Group 1
Rest 2 minutes - Do group 2
Group 2 - all 1x10
Front Squats - 140lb
Bench - 190lb
Lunges - 2-15lb db
Horizontal Bar Pullups - BW (no ball yet)
Incline Leg Raises
15 minutes on treadmil at 3.5mph
Comments:
Today was much easier than Day 1 I think because I knew what to expect. A few of the lifts are still a bit light but as I go thru I will find that sweet spot of a good weight that is not so heavy that it effects form. We'll see how that stands when it gets a bit harder next week. I think I need to strengthen my stabalizer muscles in the hips. I lost balance a few times on the split squats. I'm sure as I do them more this will decrease. So far I am really liking this.
Avg hr - 140
Max hr - 163
Calories -257
--------------------------------------------------------------------------------
Light streching of the back and glutes 1st
Group 1 - all 1x10
Overhead Squat - 65lb (Still light, gonna try 95lb next)
Pushup - BW
Split Leg Squat - 15lb DBs (much better burn in the quads)
Bent Rows - 140lb
Hanging Leg Raises - BW
Rest 2 minutes - Repeat Group 1
Rest 2 minutes - Do group 2
Group 2 - all 1x10
Front Squats - 140lb
Bench - 190lb
Lunges - 2-15lb db
Horizontal Bar Pullups - BW (no ball yet)
Incline Leg Raises
15 minutes on treadmil at 3.5mph
Comments:
Today was much easier than Day 1 I think because I knew what to expect. A few of the lifts are still a bit light but as I go thru I will find that sweet spot of a good weight that is not so heavy that it effects form. We'll see how that stands when it gets a bit harder next week. I think I need to strengthen my stabalizer muscles in the hips. I lost balance a few times on the split squats. I'm sure as I do them more this will decrease. So far I am really liking this.
Avg hr - 140
Max hr - 163
Calories -257
QUOTE(Marc McDougal @ Oct 24 2007, 10:02 PM) [snapback]431299[/snapback]
Any chance of getting more skinfold sites?
Did you take the suprailiac yourself? Where exactly was it taken? At that BW and that waist circumference, your mm reading seems low.
Did you take the suprailiac yourself? Where exactly was it taken? At that BW and that waist circumference, your mm reading seems low.
I will see if one of the trainers at Lifetime will do it for me.
Yes I did it myself. I'm not quite sure of all the site terminolgy but I basically put my finger on the point of the hip and pinch the skin right above it as the directions showed with the accumeasure calipers I have. I measured right thru my belly button as well so I'm not sure if that is correct of not but that is where I am the roundest.
The majority of my fat is on the front of my stomach more so than the sides which is why it is probably low. I had a multiple site done about a month ago and it said 25%. The report they gave me basically said I have normal fat in the chest, above average in the stomach, and very low in the legs.
sounds like a good program...
keep it up
keep it up
QUOTE(liorrh @ Oct 25 2007, 08:15 AM) [snapback]431362[/snapback]
sounds like a good program...
keep it up
keep it up
Thanks for stopping by. I am going to do it for 10 weeks and then in January I am gonna focus on getting as strong as my genetics will let me.
QUOTE(cyoung590 @ Oct 25 2007, 07:57 AM) [snapback]431353[/snapback]
I will see if one of the trainers at Lifetime will do it for me.
Yes I did it myself. I'm not quite sure of all the site terminolgy but I basically put my finger on the point of the hip and pinch the skin right above it as the directions showed with the accumeasure calipers I have. I measured right thru my belly button as well so I'm not sure if that is correct of not but that is where I am the roundest.
The majority of my fat is on the front of my stomach more so than the sides which is why it is probably low. I had a multiple site done about a month ago and it said 25%. The report they gave me basically said I have normal fat in the chest, above average in the stomach, and very low in the legs.
Yes I did it myself. I'm not quite sure of all the site terminolgy but I basically put my finger on the point of the hip and pinch the skin right above it as the directions showed with the accumeasure calipers I have. I measured right thru my belly button as well so I'm not sure if that is correct of not but that is where I am the roundest.
The majority of my fat is on the front of my stomach more so than the sides which is why it is probably low. I had a multiple site done about a month ago and it said 25%. The report they gave me basically said I have normal fat in the chest, above average in the stomach, and very low in the legs.
congrats, your an average american male! Few more weeks on the crack workout and you'll be above average. I've used this with a female client of mine with my own version (including hang cleans and C & J as the first exercise) and it's very very effective. Just make sure you take that week off at the end to give your body time to recuperate
QUOTE(Jakeshorts @ Oct 25 2007, 08:26 AM) [snapback]431366[/snapback]
congrats, your an average american male! Few more weeks on the crack workout and you'll be above average. I've used this with a female client of mine with my own version (including hang cleans and C & J as the first exercise) and it's very very effective. Just make sure you take that week off at the end to give your body time to recuperate
Yeah and i hate being average too. Ever since I got a job at the desk I've let myself go. In 2001 when I finshed college I was 250 at 12%bf looking like a big mofo. I can't believe I let myslef get a pot belly and moobies.
This was jan 1 2006 @ 290 - Nasty
QUOTE(Marc McDougal @ Oct 24 2007, 09:02 PM) [snapback]431299[/snapback]
Congrats on your progress, and welcome to M&M.
Thanks Marc!
It's pretty sweet knowing I can get advice straight from the horses mouth about the workout i've been doing for some time now. Tony (sirsavagex) has been MORE than helpful with all my questions. Just sayin that I think highly of what you've put together as it has changed my life. Thank you.QUOTE(cyoung590 @ Oct 25 2007, 07:38 AM) [snapback]431367[/snapback]
Dude you're going to be a friggin hoss if you get back down to 10%. Keep up the solid work. And if youre looking for a modified version of the routine, im sure either Marc can help you or you can take a look at what i'm doing because it has proven successful for me and Tony. I am by no means any expert, however
I'll echo Marc here- welcome to M & M, guys. This is the best place for supplement and training knowledge, bar none.
QUOTE(Sir Savage @ Oct 25 2007, 11:28 AM) [snapback]431400[/snapback]
I'll echo Marc here- welcome to M & M, guys. This is the best place for supplement and training knowledge, bar none.
Speaking of supplements any thoughts? I have about a 1/2 box of atro-phex (garbage imo) left.
my daily stash is basically:
Animal Pak
Whey or MRP
ZMA - when I remember to take it before bed
Fish Oil
I am considering an 11oxo run for about 6 weeks now that I know my wife is pregnant. I did not want to fool with the fellas before then. I think I really need to get rid of some visceral (sp) fat. The SC fat on top of my abs is not as thick as my pooch portrays imo.
QUOTE(ASByo @ Oct 25 2007, 10:00 AM) [snapback]431383[/snapback]
Dude you're going to be a friggin hoss if you get back down to 10%. Keep up the solid work. And if youre looking for a modified version of the routine, im sure either Marc can help you or you can take a look at what i'm doing because it has proven successful for me and Tony. I am by no means any expert, however
Its crazy howm much my body has changed with just 15lbs loss. I think I have put on some muscle though and lost some fat. Weight does not really concern more so than body fat %. If I were 300lb and 15%bf I would be ok with that.
QUOTE(cyoung590 @ Oct 25 2007, 11:01 AM) [snapback]431414[/snapback]
Its crazy howm much my body has changed with just 15lbs loss. I think I have put on some muscle though and lost some fat. Weight does not really concern more so than body fat %. If I were 300lb and 15%bf I would be ok with that.
I agree man. Nice change so far. Sure, like you mention, 15lbs is whats showing on the scale but its probably a slight bit more considering you're building some lean muscle all around. Not much, but a little im sure. I know I have done the same ESPECIALLY on my lower body. I hadn't exercised legs OR abs at all until I started this routine. In other words, I was your typical human that goes to the gym and didnt take it seriously or know wtf i was doing. I have some friggin massive legs now so my ~25 lb loss on the scale has gotta be more like around 30-32lbs of fat actually. I dont know for sure thats just an estimation. Keep up the great work!!!
QUOTE(cyoung590 @ Oct 25 2007, 12:57 PM) [snapback]431411[/snapback]
Speaking of supplements any thoughts? I have about a 1/2 box of atro-phex (garbage imo) left.
my daily stash is basically:
Animal Pak
Whey or MRP
ZMA - when I remember to take it before bed
Fish Oil
I am considering an 11oxo run for about 6 weeks now that I know my wife is pregnant. I did not want to fool with the fellas before then. I think I really need to get rid of some visceral (sp) fat. The SC fat on top of my abs is not as thick as my pooch portrays imo.
my daily stash is basically:
Animal Pak
Whey or MRP
ZMA - when I remember to take it before bed
Fish Oil
I am considering an 11oxo run for about 6 weeks now that I know my wife is pregnant. I did not want to fool with the fellas before then. I think I really need to get rid of some visceral (sp) fat. The SC fat on top of my abs is not as thick as my pooch portrays imo.
I think you probably could benefit from some creatine. I'd suggest SyntheSIZE. Sure, I'm a little biased, but for good reason- I think it's the best overall formula out there.
You could also benefit from some non-stimulant thermos, like 7-OXO, SesaThin, etc. Maybe add some stims if you want.
I tried MetaCort a while back, which is basically 6-OXO and 7-OXO together, and I absolutely loved it. Maximizes test. levels and helps shred you up pretty nicely.
BTW guys, did you see the link to Netrition at the top of this forum?
They have lots of tasty low carb goodies. I get a lot of my stuff from there.
They have lots of tasty low carb goodies. I get a lot of my stuff from there.
QUOTE(Sir Savage @ Oct 25 2007, 01:04 PM) [snapback]431433[/snapback]
BTW guys, did you see the link to Netrition at the top of this forum?
They have lots of tasty low carb goodies. I get a lot of my stuff from there.
They have lots of tasty low carb goodies. I get a lot of my stuff from there.
Can you give us some good low-carb suggestions with the actual brand names that they use for them if I were looking for them on their site? Theres a lot to choose from and i'd rather not spend the time looking at all the macros of every damn thing if you know them off the top of your head
Yeah man.
Well first off, let's satisfy that sweet tooth.
-Judy's Candy Sugar Free Peanut Brittle is fuckin' awesome. Seriously. I love peanut brittle and this stuff tastes like the real deal.
-Judy's Candy Sugar Free Caramels is also fuckin' awesome. This stuff is unbelievable. Again, taste just like the real deal, maybe even better.
-La Nouba Low Carb Marshmallows are also ridiculously good.
-La Nouba Belgian Waffles- bitchin'.
-Any kind of low-carb fudge on there is usually pretty good.
Now for the other stuff-
-Gourmet Wafer Crisps are amazing. I could eat these things all day. Basically, it's cheese that has been turned into a cracker-type of thing.
-Better Balance Pretzel Sticks are pretty close to real pretzels.
-Mama Lupe's Low-Carb Tortillas are bigger than the Mission brand in stores and they taste damn good.
-GG Scandinavian Bran Crispbread. Now, this stuff is basically like tree bark that's been purged of any kind of weird flavor, but it's excellent for fiber and it's not bad with a little bit of cream cheese or regular cheese.
-Dreamfields Low-Digestable Pasta tastes awesome and only 5 grams of the carbs are digestable.
-There's also a lot of other things, like bread mixes, muffin mixes, pancake mixes, etc. that are also usually pretty good. It's a low-carber's heaven.
-
Well first off, let's satisfy that sweet tooth.
-Judy's Candy Sugar Free Peanut Brittle is fuckin' awesome. Seriously. I love peanut brittle and this stuff tastes like the real deal.
-Judy's Candy Sugar Free Caramels is also fuckin' awesome. This stuff is unbelievable. Again, taste just like the real deal, maybe even better.
-La Nouba Low Carb Marshmallows are also ridiculously good.
-La Nouba Belgian Waffles- bitchin'.
-Any kind of low-carb fudge on there is usually pretty good.
Now for the other stuff-
-Gourmet Wafer Crisps are amazing. I could eat these things all day. Basically, it's cheese that has been turned into a cracker-type of thing.
-Better Balance Pretzel Sticks are pretty close to real pretzels.
-Mama Lupe's Low-Carb Tortillas are bigger than the Mission brand in stores and they taste damn good.
-GG Scandinavian Bran Crispbread. Now, this stuff is basically like tree bark that's been purged of any kind of weird flavor, but it's excellent for fiber and it's not bad with a little bit of cream cheese or regular cheese.
-Dreamfields Low-Digestable Pasta tastes awesome and only 5 grams of the carbs are digestable.
-There's also a lot of other things, like bread mixes, muffin mixes, pancake mixes, etc. that are also usually pretty good. It's a low-carber's heaven.
-
LFLYOC Day 5
--------------------------------------------------------------------------------
Group 1 - all 1x10
Hang Cleans - 135lb
Pullups - Assisted #14 - One day I will be able to do these at BW
Hip Pull Thru - 60lb
Dips - BW
Cable Crunches - 72.5lb
Rest 2 minutes - Repeat Group 1
Rest 2 minutes - Do group 2
Group 2 - all 1x10
Deadlifts - 235lb
Standing Lat Pulldowns - 55lb
GHR - 4reps 55lb assisted, 6 reps 70lb assisted (Thanks for all the advice, this really helped)
DB OH Press - 50lb
Cable Crunches - 72.5lb
AVG HR - 130
MAX HR - 161
Calories - 227
Comments:
Todays workout was great. Most all of my soreness is gone and I am ready to throw that second set of Group 2 into the mix. I added 10lb to the deads and that felt light so I'm gonna keep increasing it until I think its right. Most of the other stuff was right on as far as weight go. I did the GHRs on a lat pulldown machine using the bar for assistance. This really helped alot and I felt this exercise right in the old butt and hams so I guess that is good.
Funny Story - I am doing the GHRs and this old guy is doing some curls on the machine right in front of me. When I jump on he looks at me like wtf is this guy doing. As I start going down to parallel and grunting to get my fat ass back up he has a look of horror on he face. I shoot him the look when I'm done like don't fukin look at me and he immediately drops his eyes. Later he walked the long way around me in the locker room. With a face like a gorilla who could blame him.
--------------------------------------------------------------------------------
Group 1 - all 1x10
Hang Cleans - 135lb
Pullups - Assisted #14 - One day I will be able to do these at BW
Hip Pull Thru - 60lb
Dips - BW
Cable Crunches - 72.5lb
Rest 2 minutes - Repeat Group 1
Rest 2 minutes - Do group 2
Group 2 - all 1x10
Deadlifts - 235lb
Standing Lat Pulldowns - 55lb
GHR - 4reps 55lb assisted, 6 reps 70lb assisted (Thanks for all the advice, this really helped)
DB OH Press - 50lb
Cable Crunches - 72.5lb
AVG HR - 130
MAX HR - 161
Calories - 227
Comments:
Todays workout was great. Most all of my soreness is gone and I am ready to throw that second set of Group 2 into the mix. I added 10lb to the deads and that felt light so I'm gonna keep increasing it until I think its right. Most of the other stuff was right on as far as weight go. I did the GHRs on a lat pulldown machine using the bar for assistance. This really helped alot and I felt this exercise right in the old butt and hams so I guess that is good.
Funny Story - I am doing the GHRs and this old guy is doing some curls on the machine right in front of me. When I jump on he looks at me like wtf is this guy doing. As I start going down to parallel and grunting to get my fat ass back up he has a look of horror on he face. I shoot him the look when I'm done like don't fukin look at me and he immediately drops his eyes. Later he walked the long way around me in the locker room. With a face like a gorilla who could blame him.
QUOTE(cyoung590 @ Oct 26 2007, 06:51 AM) [snapback]431670[/snapback]
LFLYOC Day 5
....
Comments:
...
Funny Story - I am doing the GHRs and this old guy is doing some curls on the machine right in front of me. When I jump on he looks at me like wtf is this guy doing. As I start going down to parallel and grunting to get my fat ass back up he has a look of horror on he face. I shoot him the look when I'm done like don't fukin look at me and he immediately drops his eyes. Later he walked the long way around me in the locker room. With a face like a gorilla who could blame him.
....
Comments:
...
Funny Story - I am doing the GHRs and this old guy is doing some curls on the machine right in front of me. When I jump on he looks at me like wtf is this guy doing. As I start going down to parallel and grunting to get my fat ass back up he has a look of horror on he face. I shoot him the look when I'm done like don't fukin look at me and he immediately drops his eyes. Later he walked the long way around me in the locker room. With a face like a gorilla who could blame him.
Bahahahahah, young you've been cracking me up lately
you damn oafy gorilla you Awesome job on Day 5 man!!!! How does it feel compared to what you were doing before?
edit: DAMN young--i just noticed...you're 6'5"??? holy fuggin shit
QUOTE(ASByo @ Oct 26 2007, 07:46 AM) [snapback]431675[/snapback]
Bahahahahah, young you've been cracking me up lately you damn oafy gorilla you
Awesome job on Day 5 man!!!! How does it feel compared to what you were doing before?
edit: DAMN young--i just noticed...you're 6'5"??? holy fuggin shit
you damn oafy gorilla you Awesome job on Day 5 man!!!! How does it feel compared to what you were doing before?
edit: DAMN young--i just noticed...you're 6'5"??? holy fuggin shit
I try
It feels good, its definatly taxing. I would say before I was merely lifting to maintain and running quite a bit. I have never been big into running but a few weeks ago I hit 6 miles in less than an hour so I was stoked. I think for cardio purposes I will either play bball on Saturdays or run long distance, 5+ miles, it really cleanses the soal.
Yep, I'm a big ass kid. My wife is 6'2" and my daughter is 2 and bigger than most 4 year olds, predicted to be 6'4". I pray for a son in May. Building Genetic Giants FTW, and for retirement
QUOTE(cyoung590 @ Oct 26 2007, 08:20 AM) [snapback]431682[/snapback]
Yep, I'm a big ass kid. My wife is 6'2" and my daughter is 2 and bigger than most 4 year olds, predicted to be 6'4". I pray for a son in May. Building Genetic Giants FTW, and for retirement
If you get any more caliper sites taken, or the suprailiac confirmed, post them up.
With that plastic Accumeasure, you want to pinch down until you barely feel a slight click, not hard enough to actually compress the skin much. It takes a long time to be really accurate.
But, as you noted, and as it appears by your pics...you have quite a bit of visceral fat. So I would look to see the most progress coming from your circumferences initially, and secondarily by your skinfolds. It really varies from person to person based on hormones and diet/training etc, but some people lose all visceral fat with minimal subcutaneous loss first, some vice versa.
What supplements are you on right now? Anything?
With that plastic Accumeasure, you want to pinch down until you barely feel a slight click, not hard enough to actually compress the skin much. It takes a long time to be really accurate.
But, as you noted, and as it appears by your pics...you have quite a bit of visceral fat. So I would look to see the most progress coming from your circumferences initially, and secondarily by your skinfolds. It really varies from person to person based on hormones and diet/training etc, but some people lose all visceral fat with minimal subcutaneous loss first, some vice versa.
What supplements are you on right now? Anything?
QUOTE(Marc McDougal @ Oct 26 2007, 11:31 AM) [snapback]431737[/snapback]
What supplements are you on right now? Anything?
Not really
Whey or MRP, Animal Pak, Fish Oil. I bought some Atro-phex but even at large doses I felt nothing. I still half a box left of that I may finish just so I don't completly waste my money.
I was thinking of using 11oxo. Your thoughts?
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