Jshenker
Joined February 2010
Posts
4
Following
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Weight History

Start Weight
214.0 lb
Lost so far: 16.0 lb

Current Weight
198.0 lb
Performance: losing 1.7 lb a week

Goal Weight
180.0 lb
Still to go: 18.0 lb

Jshenker's Weight History



Jshenker's Latest Posts

How often should I be using free weights?
Mon: Bench set of 5, set of 4, set of 3, set of 2 set of 1 increasing weight as much as possible each time. Then peck flys for 4 sets of 20 then freeweight press for 4 sets of 10 then tricep pulldowns for 3 sets of 10.

Tues: Squat set of 5, set of 4, set of 3, set of 2 set of 1 increasing weight as much as possible each time. Then dumbell squats for 4 sets of 8, the lunges for 4 sets of 10, then step ups for 4 sets of 15, then jump squats for 4 sets of 8.


Thurs: Powerclean or deadlift set of 5, set of 4, set of 3, set of 2 set of 1 increasing weight as much as possible each time. Then bend over rows for 4 sets of 8, then high pulls for 4 sets of 15, then shoulder press for 4 sets of 10, then preacher curls for 4 sets of 10 if you want to.

Friday: Incline Bench and Front Squat set of 5, set of 4, set of 3, set of 2 set of 1 increasing weight as much as possible each time. Then dumbell squats for 4 sets of 8, then, pec flys for 4 sets of 15 (higher weight than the sets of 20), then tricep pulldowns for 4 sets of 12, then sit ups with as much extra weight as you can for 4 sets of 15, then leg press till failure.
posted 23 Mar 2010, 21:48
My big workout tips
From experience I have 3 more tips.
1) Follow a program, there are so many of them online that are geared towards all different activities.
2) Keep track of your numbers. If you can't remember what your best was, how will you beat it?
3) Alternate upper-body and lower-body. If you just work one then you will become unbalanced.

Edit: Also a good source of protein is canned tuna. 45 grams per can with only about 210 calories.

And christine, as someone who works on my legs a lot. My best advice is to just push through it while your walking and running; it will help you build up muscular endurance.
posted 23 Mar 2010, 21:23
Gaining muscle? Not losing weight.
Well you might want to take a look at what kind of weight lifting you are doing. Some are meant to make you gain a lot of mussel and bulk up while others are made to tone your mussels, which doesn't really add too much weight. Also you should make sure that your not snacking after you lift, its a natural response to lifting, so if you realize that you are snacking, make it healthy and work it in to your RDI.
posted 22 Mar 2010, 05:41
Weight Training Programs
I made this topic because I want to see what everyone's favorite weight program is. Personally I use a sports focused program and have gone up in squats from 200 to 285 as my max, bench from 140 to 190, leg press from 500 to 700, dead lift from 225 to 315, and powerclean from 135 to 175 in 14 weeks. I just want to see what other programs there are.
posted 20 Mar 2010, 21:17
Favourite Films-Dare you to give a sentence review!
Tenacious D and The Pick Of Destiny: Teaches us that a satanic guitar pick is what is necessary to become a rock star and that destiny is more important than tits.

Saw V: Shows that by working together you don't need to die a horrific death.
posted 06 Feb 2010, 19:05
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