Cateogories ( dont know how to spell):

Clean
Split Jerk
Hex Bar/Straight-legged Deadlift
Bench Press
Parallel Squat
Snatch

My personal max(es):

Clean:150
Split Jerk:120
Hex Bar:250
Bench Press:155/160ish
Parallel Squat: 225ish
Snatch:100

This may seem week but im only 14

------------------
The original gangster is I

[This message has been edited by Semi_Auto (edited June 07, 2004).]

your mom

------------------
LONG LIVE DREAMCAST!!!

No idea. Exept that I benched 1x5 80kg once, like last year.

------------------
Sizo nqoba ngoba thina siya zazi.

hey man could you try converting that to pounds?

------------------
The original gangster is I

dman you benched 215. But how old are yoooou???

------------------
The original gangster is I

80 kilos is roughly 200 pounds.

I can't lift much. Never wanted to. But I can tell you I'm about as defined as a word in a dictionary. Wasn't really concerned about size in my earlier years... that is this year's objective though. I wanna put on 30 pounds by the end of the summer.

------------------
I don't want your signature on the same page as mine. It's talking to my signature, and making it feel bad about itself.

i can lift a car with my wang

------------------
LONG LIVE DREAMCAST!!!

i can lift a wang with my car

------------------
http://www.sporkaudio.com

i can lift any monument you can name with mine

------------------
The original gangster is I

when i read the topic of this thread, i read "Post your weight lifting maxi"....

oh,
Mt. Rushmore.

and i can lift around 100 lbs.


------------------
IMPORTANT NOTICE PLEASE READ

Employees dying on the job are faling to fall down. THIS PRACTICE MUST STOP as it becmes impossible to distinguish between death and the natural movement of he staf.

Any employee found dead in an upright position will be dropped from the payroll.

I'm currently on a cutting cycle for 8 weeks, so I'm continuing to lift heavy but doing very few reps.

Currently, I bench about 220 max. I do very few reps, but I continue to lift heavy, about 70-80% of my max.

I'll begin bulking again after 8 weeks.


General pointers that i've learned:

1. cardio is useless and only burns muscle, whether youre bulking or cutting. If you must exercise like that, do wind sprints.

2. Train heavy. if you can do >8 reps youre working too light, if oyu can't do <4 reps w/o good form you're lifting too heavy.


3. Don't expect to look like the guys in fitness mags... you only get like that if you're on juice, which is a big no-no. Do it naturally.

------------------
Old aunts used to come up to me at weddings, poking me in the ribs and cackling, telling me, "You're next." They stopped after I started doing the same thing to them at funerals.

[This message has been edited by Pagewizard_YKS (edited June 07, 2004).]

Page, are you on anything? Creatine?

------------------
In Tribute to Adam Sliger. Rest in Peace

10/7/85 - 12/9/03

Are you skinny or more chunky in terms of weight? If you're a skinny b@stard, its harder to bulk probably due to metabolism.

how often do you work out?



------------------
Old aunts used to come up to me at weddings, poking me in the ribs and cackling, telling me, "You're next." They stopped after I started doing the same thing to them at funerals.

I work out ever night with the following...

35 pound weight

4:30 curl ups for each arm
4:30 arm lifts for each arm

30:00 sit ups with the weight on my chest

4:30 curl ups for each arm
4:30 arm lifts for each arm

2 sets of 30 push ups

1 set of 15 push ups as a cool off

I have no idea what my max is benchmarked at.

------------------
<Outlaw_Torn> you mean your related to that damned sasquatch, Mech?
<MechWarrior> Lets just say the part of the family tree that does fork has bossy the goat in it.

<ubuu> does hitler have a last name?

Not recently. Creatine will make you look bigger by retaining water, but it causes you to loose definition, at least that's how its been for me. It's also taxing on the liver (like most other supplements) , which is partly why I don't supplement much anymore.

When I start my next bulk cycle, I'm going to see how it works if I do it 100% naturally w/o supplemental creatine.

------------------
Old aunts used to come up to me at weddings, poking me in the ribs and cackling, telling me, "You're next." They stopped after I started doing the same thing to them at funerals.


[This message has been edited by Pagewizard_YKS (edited June 07, 2004).]

dude, give your body a rest. You're constantly tearing your muscles by working out too often.


While bulking, I generally go heavy on upper body one day a week, and then I go heavy on lower body a few days later. Rinse and repeat. The other days, i eat a lot of protein so I can heal up for the next workout.



Also, you're doing WAY too many reps to get any results.


------------------
Old aunts used to come up to me at weddings, poking me in the ribs and cackling, telling me, "You're next." They stopped after I started doing the same thing to them at funerals.

Endurance?



------------------
When guitars are outlawed, only outlaws will have guitars.

If you're looking for athletic endurance, rack the weights and do cardio instead.

You can't do both b/c cardio eats up the energy you need to both lift and recover after lifting. It takes the glycogen out of your muscles, which you should instead burn by lifting big weights.

------------------
Old aunts used to come up to me at weddings, poking me in the ribs and cackling, telling me, "You're next." They stopped after I started doing the same thing to them at funerals.


[This message has been edited by Pagewizard_YKS (edited June 07, 2004).]

It keeps me thin and makes me feel healthy I don't do it for any other reason.

------------------
<Outlaw_Torn> you mean your related to that damned sasquatch, Mech?
<MechWarrior> Lets just say the part of the family tree that does fork has bossy the goat in it.

<ubuu> does hitler have a last name?

Is there like a book or website I can go to that gives advice on what, when, and how long to do these exercises for?

------------------
I check my e-mail.

I still say you're going about it all wrong if you're trying to do it with weights.

if you just want to keep in shape I suggest you skip the weights all together and do jogging, or aerobics, or stuff like that.

Only lift if you want to get huge or cut up.
for each aspect, half of it is lifting, half of it is diet.

Low-carb diets are rubbish. If you do atkins or anything like it for too long it can really mess up your health. Instead, ensure a negative calorie balance. (burn more calories than what you take in). Also, avoid starchy stuff (like pasta, potatoes, white rice, etc.) like the plague.






------------------
Old aunts used to come up to me at weddings, poking me in the ribs and cackling, telling me, "You're next." They stopped after I started doing the same thing to them at funerals.

My workout is somewhere between Page's and and MW's.(I've gained about 10 kilos since I started a year ago.) I'll start off doing 12 reps, and work down to 8 and then 6 while increasing weights.

Example: 12 curls ups @ 66 lbs, 8 @ 77 lbs and 6 @ 88 lbs (converted from kilos).

For sit-ups I do 2x60 with a 10 kg (22 lbs) weight. Without the weight I can do about 90 nonstop.

Page when I was talking about endurance, I meant muscular. Doing many reps will help you maintain an effort for a longer period of time. A buddy of mine, who weighs 330 lbs (plenty of bulk ), used to work in a depanneur (corner store) with me. I was the one who trained him. During his training, I showed him where to get the beer to fill the fridge, and damned if he could carry three 24-packs from back storage to the front of the store, yet I have no trouble whatsoever. And this guy can lift a hell of a lot more than I can.

Bulk isn't everything

------------------
When guitars are outlawed, only outlaws will have guitars.

Listen bud I'm not out to change anything about myself all I want is to be able to eat anything I want when I want. So when I burn it all off I can make that dream a realty. And trust me I love my food.

------------------
<Outlaw_Torn> you mean your related to that damned sasquatch, Mech?
<MechWarrior> Lets just say the part of the family tree that does fork has bossy the goat in it.

<ubuu> does hitler have a last name?

here's the plan I use for bulking, which I assume is what you want. adjust the weight accordingly for your max, but keep the sets as shown:

Chest: no more than 10 work sets
Back: 10 sets
Legs: 10 sets
Bis: 4-6 sets
Tris: 5- 7 sets
Delts: 4-6 sets
Traps: 4 sets
Calves, Abs, Forearms (can be done 2x week - 6-10 sets)

1 set = how many reps you can do (<8 , >4 like i said earlier) before you feel the burn.


When you start to burn, keep going. Don't be a p*ssy and rack it prematurely before you complete all oyur sets. Get someone to help you lift it up if oyu have to.

------------------
Old aunts used to come up to me at weddings, poking me in the ribs and cackling, telling me, "You're next." They stopped after I started doing the same thing to them at funerals.

[This message has been edited by Pagewizard_YKS (edited June 07, 2004).]

like it or not, your metabolism is going to slow down sooner or later, so enjoy it while oyu can.


Once that happens, you're going to have to do cardio to keep the weight off. People that used to be athletic sometimes get fat as hell when they get older b/c although they aren't actively training much anymore, they still eat like they are training full time.

Calories burned < calories eaten ==> fat.

------------------
Old aunts used to come up to me at weddings, poking me in the ribs and cackling, telling me, "You're next." They stopped after I started doing the same thing to them at funerals.

[This message has been edited by Pagewizard_YKS (edited June 07, 2004).]

if you do too much you end up gettin weaker cuz you've torn so much. Also, if you do it too often, you get weaker cuz your muscle never has a chance to repair itself.

I'll post my workout tomorrow


------------------
My Life.
My Tracks.

Good golly gosh, misinformation everywhere.



Wrong. Weight-training is important for functional strength and endurance in day-to-day repetitive tasks and becomes more important as you age in order to counteract age-induced muscular atrophy.




Rubbish. The only time cardio is useless if you are training for a specific high level event that requires high strength or power. People wanting to exercise for health and fitness should incorporate both endurance and resistance exercise into their programs, for the sake of variety if nothing else.

Muscle protein does not get “burned” as a substrate for energy production, except in cases of extreme starvation. The reason you don’t bulk up with endurance exercise as opposed to weights is because you are training completely different aspects of the muscle. Muscle responds to the demands you put on it. Lift weight = muscle growth due to hypertrophy of fibres, growth of new muscle and upregualtion of the fast myosin isoform and glycolytic enzymes. Endurance training = upregualtion of slow myosin isoform, increased expression of oxidative enzymes.



Wrong. Train for your needs. Please refrain from giving overgeneralised advice.



Ignore PW’s protocol out of hand. Exercise response is individualised and its pointless to tell people your program and except them to get any benefit out of it. Eg. I put on 20kg (~50lbs) by doing nothing more than bicep curls, tricep dips, push ups and situps. In contrast, a mate of mine does substantially more resistance training than me and never gains any weight.



Only consult sources endorsed by an authoritative body such as the American College of Sports Medicine (ACSM) or the Mayo clinic. Books published by Human Kinetics are also reliable.

The Recommended Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory and Muscular Fitness, and Flexibility in Healthy Adults.

Read this. Its an ACSM position stand and should give you some guidelines. If you want more detailed advice, either consult one of the staff at a gym or similar. Or post here I can give you some advice on how to start out.

------------------
This one day I went to change my password, but being the clever chappy that I am, I accidently typed the new pw into the e-mail address bar and clicked submit, hence the slightly modified new user name. Go me and my awesome computer skills.

[This message has been edited by Run- (edited June 08, 2004).]

I just don't exercise, bar walking to school every day. Ergo, I R WEAK!

------------------
Violets are blue, roses are red, living like this we were already dead.

I have no idea what my weight lifting maximum is for anything right now. I haven't tried to measure that in a while. I remember from my senior year of high school, I could leg press the full available weight (somewhere in excess of about 450/500 lbs.). I have fairly strong legs, but fairly weak arms, with pretty much no endurance in either. That's something I'm going to try to fix.

I'm currently doing a combination of strength training and in a normal day, I'll do a few walks/runs. I do a walk pretty much right after I get up, and then eat. Since (most of) the fat from whatever meal you ate the previous night is already digested/flushed and you haven't eaten anything else yet, you tend to burn off more fat from your body. The walking also gives you a boost of energy for the day and helps jump-start your metabolism. I don't usually do much of anything else until about an hour after supper. That's when I do my cardiovascular work and my strength training. It would be better if I could fit in a half hour walk/run some time in the middle of the day, but lately, I've been staying up way too late to fit everything in.

I wouldn't dare give any tips on what kind of workouts to do, since I'm fairly new to the game myself. All I can say is, if you do a combination of cardio and weight training, you'll probably get the best results. You lose fat a lot quicker, since cardio burns fat and weight training builds muscle that uses fat for energy. Just as general guidelines for weight training go, if your goal isn't to become built like a bodybuilder, you probably want to do mainly strength training with a bit of lighter weight training for definition, and maybe a bit of training for hypertrophy. If you want to look huge or "stacked", probably along the same lines, except switch the order of strength and hypertrophy.

My personal goal is to get rid of a bunch of fat that I've put on from years of depression and lazing around doing nothing (being a side effect of aforementioned depression). I want to become stronger without gaining a bunch of huge muscles. I'd personally like to look "leaner", with a little bit of a muscular look, rather than like the guys who compete in the "World's Strongest Man"-type competitions. I'll probably also look into getting back into Shaolin Kung Fu, since I haven't done that in about 4 years.

[This message has been edited by spud (edited June 08, 2004).]

no idea but I have a sexy body

if(getThingFlags(source) & 0x8){
  do her}
elseif(getThingFlags(source) & 0x4){
  do other babe}
else{
  do a dude}

Three kilograms, any large muscle group.

------------------
No signature for you.

http://www.wannabebig.com/ <-- A good free site, I use it.

Depression has done the opposite to me what it has to spud. Weight practically evaporates off me when I go into a depressed cycle.

------------------
Superstition brings bad luck.
-Raymond Smullyan, 5000B.C.

Like run said, this only happends in cases of starvation. The problem is that people trying to lose weight often try to "eat less". The trick to avoiding muscle loss is to eat small portions at regular intervals during the day, rather than three large meals, and to have a snack right before you start your workout.


You also said something along the lines of "if you want to get in shape skip the weights and do cardio". That's also a big mistake. Your muscles are what burns fat. The more muscles you have, the more fat you'll burn. Also, the heavier you are, the more calories it takes to do a given exercise.


And now that that's out of the way, here's my workout:

Day one

1 set of 20 bicep curls (both hands) with 15lb weights.

2 sets of 30 bicep curls (one hand) with 15lb weight.

2 sets of 20 shoulder flies with 15lb weights.

1 set of 20 shoulder flies with 5lb weights.

20 triceps kickbacks

20 triceps pushups

60 minutes of walking at a moderate speed

Day two

40 assisted crunch / alternate with 1 chinese situp (which is basicly staying in the "up" position for two minutes)

20 lower abs lifts

20 squats

20 glutes

20 lunches

40 calves

30 minutes jogging

30 minutes walking

------------------
WAITER: Here’s your green salad, sir.
ANAKIN: What? You fool, I told you NO CROUTONS! Aaaaaaargh!

The hardest endurance training you can do is simply to stand.

Stand at a point with your legs one and a half shoulder-widths apart, and then sort of crouch down, as if you are almost sitting on a chair but not quite, then hold your arms out infront of you (or to the side) and hold that position. Two minutes is enough to be quite painful. Keep the position as long as you can.
Afterwards, you'll want to collapse, but make sure you walk around in a circle, kicking your legs up and swinging your arms.

[This message has been edited by Mort-Hog (edited June 08, 2004).]

Ow.


------------------
"A tiger? In Africa?!"

"True as toasted toads!"

I bench around 220, but I've never maxed out. I want to get a bench so I can get this number up, I generally only have a chance when I go as a guest with friends to the gym(I have a machine, not the freeweight bench at home).
I curl around 90, though I've never maxed out. Generally 8-10 reps, 4 sets.

I squat about 300, but it's been about a few months since I've done it. Again 8-10, 4 sets.

I don't really do a lot of the exercises that people like to compare, but I do more than bench and curls.

I have a real high metabolism, but you can put on a little weight with more protein. 50 grams is the suggested amount I hear (and it's on nutrition labels as gov't suggested in the US). Tuna has a lot: 15-20 grams per serving. I'm not an expert, but this is what I've been told.

I stay away from supplements, always have, never really altered my diet with more protein until this year. Recently I've also started doing biceps less often, but really exhausting the muscle with several exercises, once a week, and then the regular 4 sets at the end of the week.

[edit]With legs, I'm really more satisfied with the definition I've got from my job pushing carts 5 hours a day at Waldbaum's (a supermarket), than what I was getting with wieghts. I don't want a huge upper body, so I see no need to bulk up the legs to keep proportion.

------------------
Steal my dreams and sell them back to me.....

[This message has been edited by Bounty Hunter 4 hire (edited June 08, 2004).]

That sounds like a work out for me!



------------------
"I'd rather be hated for who I am rather than loved for who I pretend to be." -Janis Joplin

I'm sure that everyone will agree that machines are vastly inferior to free weights.

That's the first thing I learned back in High school.



------------------
Old aunts used to come up to me at weddings, poking me in the ribs and cackling, telling me, "You're next." They stopped after I started doing the same thing to them at funerals.

At least 5 kg.

------------------
<landfish> FastGamerr > Satan

That right there is my take on it as well. I don't follow any real plan aside from just continuing the workout routine I learned in track. Mainly consists of push ups, sit ups, various stretches, form running, stair running, distance half of the week and sprints the other half.

I don't really watch my diet, but I don't allow myself to lose my current figure. It works for me.

------------------
"She turned me into a newt!"
Pause
"Well I got better..."

[This message has been edited by R_ivi_N (edited June 08, 2004).]